Weight loss support thread

[argopilled]

Hello kiwi's I am a Fat Retard! I am going to make it so im only a retard. Will poast weigh in when back from july 4 weekend.

 

[Redoniblueoni]

Hey fellow Kiwi's. I am trying to loose a bit of weight. I already cut out sweets for some weeks now (mostly replaced with fruits like Apples or strawberries) but I am still looking for a replacment for the biggest problem: soft drinks. I love to drink at least half a bottle in the evening. Any tips with what to replace it with? And no I am not looking for the "Try Diet coke" or things like that because imho that is not a good replacement.

You can still have a soda and lose weight (depending on cal intake) Consider it your sweet for the day. Alternatively some juice might satisfy your sweet drink requirement. Although juices still obviously have calories, alot of times they are significantly less than a soda.

Another alternative is having something sweet immediately after the meal to satisfy the same craving. Like just drink water, but then have a handful of little cookies or a piece of chocolate. Or fruit if you want to be healthier/even lower cals.

 

[argopilled]

I weigh 355lbs. I plan on doing weekly weigh-ins and really focusing on water intake and hitting the gym whenever possible.

 

[Señora Airi]

I weigh 355lbs. I plan on doing weekly weigh-ins and really focusing on water intake and hitting the gym whenever possible.

I too gained weight (in the 300s, I know I'm a fatfuck). If it helps, when I did lose weight, I did a lot of walking (about 10k steps a day) along with going to the gym, and replaced soda with flavored sparkling water. I need to start back on that and doing meal prep, though I can't find my foodscale.

 

[MisterListerTheBlister]

As much as a meme the whole seed oil movement is, I can't deny that it at least helped me shed off a surprising amount of fat and helped get the ball rolling since I've been suffering less aches and pains since getting off of them. Like we're talking around 300lbs down to 280 and easily going two pants sizes down (and steadily losing more as I pick up the pace). That and I've been at least a bit more energized for working out.
If you're lacking motivation, see how much of it you guys can cut out. You can't cut out all of it all at once since it's in fucking everything, especially if your schedule forces you to go eat out or some shit, but even going a bit at a time and sticking with it also shows steady results.

 

[Señora Airi]

I have been using avocado oil a bit more recently, as well as butter. Are there other non-seed oil fat alternatives you'd recommend for cooking? I tried coconut oil but that made the whole dish I was making taste like coconut.

 

[666NASTYFUCKINGFREAK666]

Down to 187lbs from 200. Going to think about stopping at 175 but I'd technically be overweight still so I've also been considering dropping down to 160lbs since I also will start to bulk again and I don't want to go back to 200. Trying to lose at 1.5lbs a week but copious amounts of liquor fucks me up so its more like 1.15lbs a week.

I do wanna lose more per week, but this is already a pain in the ass as it is and I don't want to lose muscle. Wish I could eat more at the same time (at 1900 calories a day rn)

 

[Overly Serious]

I lost about 3kg this past couple of months. The good thing is that it's a steady decline, not a crash, and I know I can sustain this. Had a bit of a splurge this past weekend but not utterly terrible. Determined to continue this progress and thinking I should start going to the gym in the morning. Planning is the key to all of it I find.

 

[Imp]

I'm so happy! I have lost 29.6 lbs since January of this year, with only about 11 more to go to get to healthy weight. I'm still chipping away at 1-2 lbs/week, dropping 5.6 in the past 3.

I feel like if I ever pass out or have another operation, I won't be such a lard ass to handle.

 

[MisterListerTheBlister]

I have been using avocado oil a bit more recently, as well as butter. Are there other non-seed oil fat alternatives you'd recommend for cooking? I tried coconut oil but that made the whole dish I was making taste like coconut.

Honestly depends on how much you're willing to break the bank. Coconut oil really shouldn't be making your dishes taste like complete coconut. If you can get it, extra virgin olive oil is pretty much the next-best thing, or you can try duck fat, beef tallow, etc. just make sure to track how many extra calories that adds. Personally for me though, those sorts of animal fats when cooking get me fuller on less.

 

[Battery Low]

For higher temp cooking I'd recommend ghee (you can make your own from butter if you don't live anywhere that sells it)

 

[healing rain]

Does anyone have advice on how to beat a binge eating disorder? I haven’t been officially diagnosed, but I’m starting to suspect this is more than just a simple question of willpower. I don’t keep junk food in the house, but it’s gotten to the point where I avoid buying normal foods like peanut butter or brown rice to avoid triggering myself. The shit I binge on is just embarrassing and nonsensical. I prepared a massive amount of pinto beans in my crock pot that could’ve lasted me an entire week, but by day 2 I had devoured damn near all of it.

Wat do? I would’ve reached my goal weight by now if not for this affliction.

 

[cactus]

Does anyone have advice on how to beat a binge eating disorder? I haven’t been officially diagnosed, but I’m starting to suspect this is more than just a simple question of willpower. I don’t keep junk food in the house, but it’s gotten to the point where I avoid buying normal foods like peanut butter or brown rice to avoid triggering myself. The shit I binge on is just embarrassing and nonsensical. I prepared a massive amount of pinto beans in my crock pot that could’ve lasted me an entire week, but by day 2 I had devoured damn near all of it.

Wat do? I would’ve reached my goal weight by now if not for this affliction.

A therapist who specializes in eating disorders. That's all I can think of never having dealt with it.

 

[Overly Serious]

Does anyone have advice on how to beat a binge eating disorder? I haven’t been officially diagnosed, but I’m starting to suspect this is more than just a simple question of willpower. I don’t keep junk food in the house, but it’s gotten to the point where I avoid buying normal foods like peanut butter or brown rice to avoid triggering myself. The shit I binge on is just embarrassing and nonsensical. I prepared a massive amount of pinto beans in my crock pot that could’ve lasted me an entire week, but by day 2 I had devoured damn near all of it.

Wat do? I would’ve reached my goal weight by now if not for this affliction.

If you actually have an eating disorder, then like @cactus suggests find some professional help. But make sure they're someone who has actually helped people with eating disorders and do not be afraid to straight up ask: "What is your experience with eating disorders and what were the outcomes of people you treated?" There are a lot of therapists out there who are useless.

All that said, it's not entirely uncommon to have swings with eating desires, particular if your body is used to one thing and keeps craving it so that you continue to feel hungry because you haven't had that one thing (usually a sugar high). I'd say it's not implausible that what you're experiencing is a craving for the high of having eaten a lot of sugar or fat and ate all those pinto beans in an attempt to get it. The one good thing about the wild craving for sugar highs is that they're easier to get rid of than people think. Kind of.

There are two phases to sugar craving. The first is real and biological. It's when your body is in the wild swings between sugar highs and crashes. Your body over-compensates and you end up with low blood sugar and this produces a very real and actual craving for food that is hard to resist. If you consistently and without falling off the wagon manage to resist this for 3-5 days, your body will start to right itself. It's like losing control of a car where you keep swinging wildly from one side of the road to another, oversteering constantly. Get through that initial phase and it becomes more steady.

Now there's the second phase. I'm not saying this isn't real but it's "less" real in that it's psychological craving and habits. It's not trivial to change this and it takes a long time, but at least you don't have your body actually grabbing your brainstem and screaming "food". It's more like identifying triggers, habits and lack of knowledge and correcting those things.

So here's my suggestion: Do a week without the sugary things you normally crave. If you overeat on Pinto beans trying to compensate for what your body is missing, eh, well, it's still better than the bad food. Try to identify what you might be missing nutritionally as well so that when you have your bean-binge or whatever, you're getting the other things you need as well. Beans supply only one of the large protein groups you require. Combine with it grains of some sort such as lentils.

Try to identify triggers for you to eat and avoid them. In particular find something else to focus on after having eaten so that you are distracted whilst your body processes the meal and understands that it's been fed. If you're used to more processed things that absorb quickly, something complex is going to take longer for your body to register.

Eating disorders typically come on during adolescence and I'm guessing you're some time past that. So therapy is an option and honestly, a coach on this stuff of some kind can be an asset regardless, but try these suggestions and see how you feel in a week. Another idea, though expensive, is to buy a wearable blood glucose monitor and use it for a couple of weeks. That can offer valuable insights that can help with establishing better eating routines.

Good luck!

EDIT: Also, track what you eat properly for a bit so you can see the numbers specifically. You say you ate an entire crockpot of pinto beans in two days that could have lasted you all week. I don't know how large your crockpot is. Say if it contained five cans of pinto beans, at 400g per can, that's 2000g of pinto beans. A lot to eat in two days? Sure, but that translates to under 3,000KCal. That's less than most adults need for maintenance over two days. So if that's all you ate, I'm not surprised. If you ate other things with it, lets hear them. Tracking everything you eat for a week will provide you insights that you might have missed. Pinto beans are also very low Glyceamic Index so your body is again probably not trained to feel full from a plate of them.

 

[Yak-130 Mitten]

How do I deal with plateau?

I stand at 180cm tall and currently 91kg. I am aiming at 85kg, but I just cant seem to do it. I have a low calorie diet, dont really work out (other than push ups and sit ups at home due to some very good advice a while back) and dont have time to hit gym due to work and other commitments. I work semi physically, chucking rather heavy stuff around for few hours a day. My meals are spread across the day (usually 6am-1pm-6pm) and I rarely snack on anything.

Should I just be happy with my weight and maintain it, or should I double down?

 

[cactus]

How do I deal with plateau?

I stand at 180cm tall and currently 91kg. I am aiming at 85kg, but I just cant seem to do it. I have a low calorie diet, dont really work out (other than push ups and sit ups at home due to some very good advice a while back) and dont have time to hit gym due to work and other commitments. I work semi physically, chucking rather heavy stuff around for few hours a day. My meals are spread across the day (usually 6am-1pm-6pm) and I rarely snack on anything.

Should I just be happy with my weight and maintain it, or should I double down?

If you're in the healthy weight category, don't worry about it. If not, do you know your TDEE? If not, go find a TDEE calculator and see what it is, then you subtract however many calories you wanna lose from your daily calories (usually 500 calories a day for a total of 3500 for 1lb of weight loss a week). You may need to track calories and what you eat.

Forgot to include: recalculate your TDEE every so often to avoid plateaus.

 

[RiceofSkywalker]

How do I deal with plateau?

I stand at 180cm tall and currently 91kg. I am aiming at 85kg, but I just cant seem to do it. I have a low calorie diet, dont really work out (other than push ups and sit ups at home due to some very good advice a while back) and dont have time to hit gym due to work and other commitments. I work semi physically, chucking rather heavy stuff around for few hours a day. My meals are spread across the day (usually 6am-1pm-6pm) and I rarely snack on anything.

Should I just be happy with my weight and maintain it, or should I double down?

Do you count calories? If not, you may find that you're underestimating your intake.
Take it with a grain of salt, but you're pretty much my weight and height, so I'll tell you what's been working for me:

1. Eating ~2200 kcal/day (like @cactus was saying above, I'm keeping it ~500 kcal under my TDEE). You'll need to find your numbers here.
2. Intermittent fasting (I'll take my meals 12 PM to 8 PM at most).
3. Weight lifting + cardio at home (doesn't burn too many calories over all, not for me at least, so you may skip it, but every bit counts).
4. If you can (and aren't doing it already), make sure you build your main meal around a good source of protein like chicken breast. Low calorie diets aren't worth much if you're not eating good.
5. Eating close to/a bit over caloric limit on the weekends (this right here has been breaking most plateaus for me and making dieting more palatable).
6. Last resort, if above doesn't work: try fasting for 24 hours, this one always puts me back on track.

Also, I don't know what weight you started at, but keep in mind that you're in the range where weight loss slows down considerably, so it's gonna be harder and harder to shed those last few kilos.

 

[Yak-130 Mitten]

If you're in the healthy weight category, don't worry about it. If not, do you know your TDEE? If not, go find a TDEE calculator and see what it is, then you subtract however many calories you wanna lose from your daily calories (usually 500 calories a day for a total of 3500 for 1lb of weight loss a week). You may need to track calories and what you eat.

Forgot to include: recalculate your TDEE every so often to avoid plateaus.

My BMI says I'm overweight, and while I have some fat, there isn't much excess. So I am not sure.

Do you count calories? If not, you may find that you're underestimating your intake.
Take it with a grain of salt, but you're pretty much my weight and height, so I'll tell you what's been working for me:

1. Eating ~2200 kcal/day (like @cactus was saying above, I'm keeping it ~500 kcal under my TDEE). You'll need to find your numbers here.
2. Intermittent fasting (I'll take my meals 12 PM to 8 PM at most).
3. Weight lifting + cardio at home (doesn't burn too many calories over all, not for me at least, so you may skip it, but every bit counts).
4. If you can (and aren't doing it already), make sure you build your main meal around a good source of protein like chicken breast. Low calorie diets aren't worth much if you're not eating good.
5. Eating close to/a bit over caloric limit on the weekends (this right here has been breaking most plateaus for me and making dieting more palatable).
6. Last resort, if above doesn't work: try fasting for 24 hours, this one always puts me back on track.

Also, I don't know what weight you started at, but keep in mind that you're in the range where weight loss slows down considerably, so it's gonna be harder and harder to shed those last few kilos..

I do try to count. Usually I am at 1500-1700 calories with chicken meat, beans, luv me beans. Amd yea I do allow myself a bit more on saturdays. I started with 107kg, so its been quite a lot of progress, but I am not sure if I should even continue.

 

[RiceofSkywalker]

1500-1700 calories with chicken meat

Again, take it with a grain of salt from me, as I'm only speaking from personal experience here, but unless you're a woman, you're starving yourself a bit at those numbers.
I would structure the meals around a bit, add a bit of healthy fats like avocado and some greens, maybe a tad bit more chicken breast. Imo, ~2000kcal would be enough to lose 0.5 kg per week if you sweat out a bit every day.
Also, can't stress this enough, but since you said chicken meat, go for breast and obviously avoid frying it or eating it with skin.

I started with 107kg

That's good. Don't stress it, slow and steady wins the race here. It would be a shame to stop now just because I imagine it took a bit of effort to get you here. There's no tragedy if you slip up for a day or two, just keep it steady overall and it'll work out.

I'm ashamed to say I started out at ~135 kg a bit over a year ago. After trying lots of stuff that didn't work, calorie counting got me to 94 kg currently in 14 months. I, too, plan on reaching ~80 - 84 kg before doing a bit of bulk to fill up the surprisingly little bit of loose skin I've gotten since I started shedding the lard.

 

[Yak-130 Mitten]

Again, take it with a grain of salt from me, as I'm only speaking from personal experience here, but unless you're a woman, you're starving yourself a bit at those numbers.
I would structure the meals around a bit, add a bit of healthy fats like avocado and some greens, maybe a tad bit more chicken breast. Imo, ~2000kcal would be enough to lose 0.5 kg per week if you sweat out a bit every day.
Also, can't stress this enough, but since you said chicken meat, go for breast and obviously avoid frying it or eating it with skin.

That's good. Don't stress it, slow and steady wins the race here. It would be a shame to stop now just because I imagine it took a bit of effort to get you here. There's no tragedy if you slip up for a day or two, just keep it steady overall and it'll work out.

I'm ashamed to say I started out at ~135 kg a bit over a year ago. After trying lots of stuff that didn't work, calorie counting got me to 94 kg currently in 14 months. I, too, plan on reaching ~80 - 84 kg before doing a bit of bulk to fill up the surprisingly little bit of loose skin I've gotten since I started shedding the lard.

Oh, I was 130kg myself five years ago. Went down to 95kg, then up 107kg, now I am here. Thanks for the advice and support.