Weight loss support thread

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239 > 237. Finally at the point where I have to seriously buy new pants as even using the tightest belt notch isnt enough to keep up high enough.

ckcc said:
im six million pounds can anyone help
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If youre seriously overweight(100+ pounds) its actually pretty easy to lose weight by just eating a normal amount of calories, 1500-2000. Eventually though you will reach a point where you will stop "easily" losing weight and actually have to cut calories or increase your level of physical activity.
 
Overly Serious said:
But why make them your first resort? What have you done so far? How can we help you do it better?
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failed mist said:
If you've been slowly gaining with consistent habits, it doesn't take much restriction to go below maintenance calories.
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Thanks guys for your responses!

I would definitely rather lose weight by changing my habits first instead of needing medication (which I don't even know is available here or how much it would cost), and I know that it is both as simple and as complicated as "eat less calories, use more calories" in order to get a caloric deficit.

As for what I have done so far, I guess the biggest change really is just not drinking. As for what I eat I definitely haven't been tracking in the past few weeks, but I have been motivated to make this a habit. I think it's easy to underestimate how many calories you eat and how "healthy" the meals are, but as a very general statement I have been eating "cleaner" than in the past several months. However, if I had to guess, I still eat a lot more carbs than I should. I don't eat snacks in between meals, and drinks that I have aren't sweet or have milk/sugar (mainly black coffee, hot tea, and water).

I think being able to share my experiences every so often here does make me want to do things better, and having support from my significant other helps a lot too. I still get an "itch" to drink and it is hard to suppress it though, so that makes me realize that I probably had an alcohol habit before too. I may still overeat sometimes, but again that's something that tracking could make easier to identify. I do notice that when I eat less during a meal I don't feel shitty or hungry later, so I'm thinking about just focusing on eating a little less carbs every few days over the course of several weeks.

As for exercise, currently I just walk around to try to reach 10k steps every day, but as soon as I get the chance I'm going to start lifting again. I also used to swim, so after I get back I could try to swim once or twice a week. Issue with both lifting and swimming is that both make me extremely hungry afterwards and though meat does sate the wendigo part of me, it's hard to eat slowly or controlled after a hard exercise session. Maybe the solution would be to give it half an hour after exercising, then eat slowly afterwards?
 
failed mist said:
Here's the link.


Ever see a skinny person try something sugary and go "blech, too sweet" and been completely unable to relate? Obesity causes systemic inflammation, which damages the cells of the taste buds and blunts your sense of taste. This is doubly true if you're both fat and diabetic.
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Well that was fascinating. It's a delight to learn something truly new. Also, I now get to add "hyper-caloric nutrition" and "reward driven hedonic feeding" to my lexicon. Those will see some use, they're almost poetry!

I'm glad to see from the paper that it's repairable by losing weight.

Regina Togaf said:
As for exercise, currently I just walk around to try to reach 10k steps every day, but as soon as I get the chance I'm going to start lifting again. I also used to swim, so after I get back I could try to swim once or twice a week. Issue with both lifting and swimming is that both make me extremely hungry afterwards and though meat does sate the wendigo part of me, it's hard to eat slowly or controlled after a hard exercise session. Maybe the solution would be to give it half an hour after exercising, then eat slowly afterwards?
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I have that problem to. To the point that I've actually laid off weight training whilst I was doing a more sustained diet stage - it threw me off. However, resistance training is the best way to offset muscle loss during calorie deficit. That and not going below around a 15% deficit I've read.

Here is my suggestion - prepare a meal before you do the weight training for eating afterwards, make it something with a lot of veg in it. This both helps control what you eat because it's already prepared and waiting so you've planned it out to something appropriate rather than raiding the fridge like a possessed swine. Secondly, the fact that there's a lot of veg in it will keep your digestive system full and busy for a while. I actually have gotten into the habit of making a good salad and washing it down with some Huel. And by good salad I mean lots of bulky veg like blanched broccoli, red peppers and such, with some feta cheese. The Huel adds the calories and protein that I need. And it keeps me feeling full and satisfied for a couple of hours at least, which is long enough for any immediate exercise response to subside. You might want to do something more meat-heavy, but get the veg in there, even if it's just cramming your cheeks with lettuce like a chipmunk.

In any case, consider it part of your workout schedule like stretching (LOL - anybody actually stretches). Make meal, lift weights, eat meal. It'll help control your diet. And seriously - well done on the rest. Sounds like you have the right idea. I would say that calorie counting is essential in my experience. Get an app, do it at the time you eat, not at the end of the day or next day. It's a cliché but it really will become something you do automatically.
 
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Week 6 of Wegovy. No weight lost--I don't weigh myself but no change in how clothes fit. All sources say that for most people, you don't start seeing results until you're at a higher dose (it increases every 4 weeks), so this is not a huge shock.

I am still happy. Because the food noise IS GONE. I'm so much more productive and interested in NOT hiding in my house now that the food obsession is broken. I feel liberated.
 
Regina Togaf said:
make me extremely hungry afterwards and though meat does sate the wendigo part of me, it's hard to eat slowly or controlled after a hard exercise session. Maybe the solution would be to give it half an hour after exercising, then eat slowly afterwards?
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You could try rearranging your daily calorie allotment so it's okay to stuff your face after a workout, i.e. OMAD or 2MAD with the huge meal after you exercise. Alternatively, plate half your meal, eat it, step away from the table for 15 minutes, then come back to eat (hopefully less) of your remaining meal.
 
I’ve been gaining weight again. Stopped working out since last year, I hate how wanting to lose weight and be healthy has somehow become political.
And I’m ashamed to admit I let those vultures’ opinions affect me.
 
For the first time in probably 20+ years I am steadily LOSING weight instead of slowing gaining/maintaining. In high school I was about 205; still overweight but not bad, definitely better than 235 (+30 pounds in 18 years). My target is 210, I am currently 222. This is my diet plan: 18 hours fasting, 6 hour eating window. 15g net carbs max per day (strict keto). Each day that I'm off work, I have to exercise for at least 2 hours. I've found what works best for me is riding my ebike in low gear, with pedal assist maxing out at 15mph. Not very strenuous or difficult, but the length of the routine is what matters here.

On days that I work, all of my exercise comes from work. I'm an in-store shopper, so there's a lot of walking around, and on busy days, it's a full-on workout. The fact that I can get exercise at work helps immensely, and is probably the main reason why my weight gain during my employment has either been simply maintaining or gaining very slowly.

I have to say, I expected this to be a lot harder than it actually is. Those low carb diets and intermittent fasting really do the trick. This is fun. I might keep going after 210 just to see how far I can take this. Would be really nice to hit 180.
 
Imp said:
I've lost an inch or two in height
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From diet?

Regina Togaf said:
Issue with both lifting and swimming is that both make me extremely hungry afterwards and though meat does sate the wendigo part of me, it's hard to eat slowly or controlled after a hard exercise session. Maybe the solution would be to give it half an hour after exercising, then eat slowly afterwards?
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No. Try eating fatty meat, especially beef or pork. The fat is what gives you satiety and it's self-limiting i.e. you can only eat so much fatty meat before your body says, "That's enough, I am full."

The Repeated Meme said:
I have to say, I expected this to be a lot harder than it actually is. Those low carb diets and intermittent fasting really do the trick.
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Yes, it's piss easy. It's so easy that it's hard to get people to understand it - they think they're missing a component or that you haven't explained it correctly. But the fact is it's very, very simple and very, very easy.
 
The Repeated Meme said:
In high school I was about 205
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Looking over my medical records, this is not accurate:
In 2016 I was 198.5 according to my medical records, that means I've gained 36.5 pounds in 9 years, holy shit.

In 2005 when I was in high school I was 165.8. Looks like I was at my heaviest in 2022 when I was 239(!!!). I was lightest in 2010 when I was 182 lbs. So it looks like the most recent I was a normal weight was 2016.

I think my goal should be 198. That sounds totally doable.
 
Yellow Rose Of Texas said:
And I’m ashamed to admit I let those vultures’ opinions affect me.
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If you're vulnerable to social pressure, I'm here to help you out.

Lose that flabby fucking disgusting fat you obnoxious fucking fatty fat faggoty fatso. Want to be a decent human being, looking like that, weighing that much? LMAO, lol, and kekerino even. Stop shoveling that goyslop into your face. Who the fuck do you think you are? What the hell is wrong with you? ANSWER ME
 
Swine Schwein said:
If you're vulnerable to social pressure, I'm here to help you out.

Lose that flabby fucking disgusting fat you obnoxious fucking fatty fat faggoty fatso. Want to be a decent human being, looking like that, weighing that much? LMAO, lol, and kekerino even. Stop shoveling that goyslop into your face. Who the fuck do you think you are? What the hell is wrong with you? ANSWER ME
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Did you really join in 2024? You sound a lot more like an old head rather than a new fag. Anyway, what's your situation? Are you trying to lose weight too, or are you already a normal weight?
 
The Repeated Scream said:
Did you really join in 2024? You sound a lot more like an old head rather than a new fag. Anyway, what's your situation? Are you trying to lose weight too, or are you already a normal weight?
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This not my first account. My weight is fine, ideal even, lost a whole bunch of it. Got some loose skin, been trying to do something about it. Looks like I just have to fully focus on slowly bulking and build more muscle, it's not looking like it's going away with calorie deficit and diets anymore. Regular fasting could be an answer, but I can't do everything at once. Something to keep in mind though.
 
I have that issue of being great for 6 months getting sick/ getting busy and throwing it all away. That’s the worst part. I can calorie count easily and consistently lose weight, but then I make excuses for my self.

I usually just do a calorie deficit and do intense cardio on a treadmill with some lifting. My big issue is I have had like 7 years of effectively working three to four jobs.
 
Thought I was doing good with weight loss, then went to my annual physical. At 314. Trying not to get too dejected.
 
HodgePodgeRogerDodger said:
I have that issue of being great for 6 months getting sick/ getting busy and throwing it all away. That’s the worst part. I can calorie count easily and consistently lose weight, but then I make excuses for my self.

I usually just do a calorie deficit and do intense cardio on a treadmill with some lifting. My big issue is I have had like 7 years of effectively working three to four jobs.
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You might be going too hard in the six month period without a deliberate offramp. So you crash and your body just tries to get ready for the next big famine. Boom and bust

I yoyod like that for years too

What cracked it was taking some nods from the body building and strength training world

So now I'm not just "dieting until I hit 180" or whatever

I'm doing 3 months weight loss. Managing that to the best I can, no one's perfect

Then I'm doing usually half that, 6 weeks, of just maintaining. Keep the activity level high, if not higher than during the cut, but letting myself eat a bit more rounded. Basically aiming to stay about where I cut to +/- a little allowance

It seems to make a big b psychological different knowing "okay I've a month left of this"

Apparently it also has some big hormonal impacts too
 
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