Weight loss support thread

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Lasagna4Dead said:
bro winter still hasnt stopped for me theres still over 3 feet of snow everywhere it makes it so hard to get in shape and sweat out these calories, Im just sitting here in -20 f cursing myself for not being able to drop my gut 😭😭😭😭😭 I also work a job thats mostly cleaning labour for 8 hours finding the energy left to work out on my days off sometimes is a pain in my ass
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Look up body weight exercises. Chair and couch exercises too. It sounds like you get plenty of cardio at work, so strength training is a good thing to focus on for now.

Bonus, building muscle means you burn more calories just by sitting on your ass. You can also just do a little at a time, pushups here, calf raises an hour later, arms can be done on the couch watching tv, some leg stuff while at the computer… Hell, you can do seated calf raises every time you’re on the toilet. It all adds up.
 
Lasagna4Dead said:
bro winter still hasnt stopped for me theres still over 3 feet of snow everywhere it makes it so hard to get in shape and sweat out these calories, Im just sitting here in -20 f cursing myself for not being able to drop my gut 😭😭😭😭😭 I also work a job thats mostly cleaning labour for 8 hours finding the energy left to work out on my days off sometimes is a pain in my ass
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While those circumstances are difficult to navigate, leveraging the time you do have to get active is most certainly one half of the key to success. You most certainly can’t cheat around your diet, but your activity goes a long way in making sure what you put in your body actually goes to use.

I use the terminology “mindset shift” a lot when it comes to working out or doing cardio. If you turn working out/cardio into something you have to do, you remove a lot of the emotion from it. Nobody ever gets bent out of shape about having to breathe, or having to eat, or having to sleep. It’s just something you have to do to stay alive. Working out and doing cardio is a means to an end. You don’t necessarily need to do it to lose weight, but it is an optimal and speedy option.

And on the emotional side of it, if you’re anything like me, my ideal lifestyle would be drinking 15 beers, ordering Domino’s and playing Fortnite all day. Obviously, I can’t really do that for a number of reasons. What I would really like though, and I’m going to avoid powerleveling here, is looking fucking peeled 24/7. I imagine the way I would act, look and talk while looking fucking peeled. Every time I enter a building I would know I look fucking peeled. I would go to sleep every night knowing I looked fucking peeled. Every woman I meet would know I’m fucking peeled. The whole world would look at me and know I’m fucking peeled. I think about this just about every second. What do I have to do to get there? Whatever it takes.

It is important to like or enjoy what you’re doing to achieve your goals, I understand that as well. Find a form of cardio you actually enjoy and just get after it. Similarly, when lifting weights, finding a workout split or collection of exercises you enjoy and are comfortable doing is important.

On the idea of time, I do believe it is important to remove a degree of “enjoyability” from getting active. I understand this all sounds contradictory, but as I mentioned previously, if I filled my weekend or time off with strictly things I liked doing, I’d be clocking 12 hour shifts in the Dark Souls and Miller Lite factories daily. Everything is a balance, find things you enjoy doing to get active, but know that you have to do these things to achieve your true and honest goals.
 
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Can any one recommend some drinks with low or no calories in them? I need to lose some weight but I also need to drink more than just plain water. What's some good options?
 
Kofi Drinka said:
Can any one recommend some drinks with low or no calories in them? I need to lose some weight but I also need to drink more than just plain water. What's some good options?
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Rubicon range of drinks. Can get them in a lot of British shops now. About as low calorie as you can get and still taste really good without a bunch of weird chemicals. Should meet the need left by cutting out sugary drinks, once the initial rollercoaster of sugar withdrawal passes if you've just cut it out.
 
Kofi Drinka said:
Can any one recommend some drinks with low or no calories in them? I need to lose some weight but I also need to drink more than just plain water. What's some good options?
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Zero Sugar Sodas have been amazing for my weight loss journey. Zero Sugar Cream Soda Dr. Pepper is quite literally the best thing God ever made.

MIO is also really good.
 
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Someone posted this, and people in the comments brought up a good point. A lot of these people are using Ozempic and treating it like a miracle drug without actively changing their lifestyle. These people are getting osteoporosis and probably didn't do things like resistance weight training, calcium supplements (which most people should be on anyway, we don't get enough calcium in our diets), and eating enough protein. I'm not saying the medicine can't cause the problems listed, but I think a lot of the people getting these problems are unhealthy and aren't changing their lifestyle when they get on the medicine, outside of what they need to do to lose weight in the first place. They're basically starving their bodies and being surprised when their bones turn brittle or they lose muscle mass.
 
What are ways to help endure the constant hunger pains that come with caloric deficit?
My body is constantly hungry and it's unbearable. Water doesn't dull it, is there something else I can do without adding too many unnecessary calories?
 
Kofi Drinka said:
Can any one recommend some drinks with low or no calories in them? I need to lose some weight but I also need to drink more than just plain water. What's some good options?
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Try Splash Refresher. It’s sparkling water but doesn’t taste awful like La Croix. I like the black cherry ones.

Also, yeah, I gained some weight after I stopped smoking that I’m looking to lose. I tried a modified “soup” diet and lost 4 pounds the first week but nothing this week. I did probably overdo it with alcohol this weekend though. I don’t usually do that during Lent, but it’s been a shitty few months.

Luckily, it’s getting warmer so I’ll naturally be more active with mowing and whatnot. I planned to alternate soup heavy weeks with salad heavy weeks and see if that works.
 
As of this morning I am officially under 180 lbs 💪💪💪💪💪💪💪💪
Halfway there, 10 more to go until I reach the "do I like what I see or should I keep going" decision.

Edgelord Vampire said:
What are ways to help endure the constant hunger pains that come with caloric deficit?
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Eating more protein, carbs, and fiber-rich foods helps a lot. I find that a piece of fruit and a protein shake with a couple scoops will keep me sated until lunch. Or a few eggs and toast is good too. Potatoes and other starchy vegetables are a godsend, and fruits in general help a lot. People say carbs are the devil but they're not, they provide an easily-accessible source of energy which helps you feel full. And protein helps too, but I don't know why. I'm a big proponent of protein shakes even if you don't lift weights. You're not gonna find 50 grams of protein in 250 calories anywhere else.

I've also taken to eating a little earlier. It's not a bad thing to eat dinner at 5:00 or lunch at 11, or eat a later breakfast. The timing helps. Exercise helps too, especially cardio. I'm not hungry for a while after I go for a run; it's probably got something to do with release of hormones.

Also, if you just keep doing it, you start to get used to it more and more and the hunger pangs aren't so bad. The body will adapt eventually. Just keep on truckin'.
 
Edgelord Vampire said:
What are ways to help endure the constant hunger pains that come with caloric deficit?
My body is constantly hungry and it's unbearable. Water doesn't dull it, is there something else I can do without adding too many unnecessary calories?
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Dr Fung has a book out called The Hunger Code. I haven’t finished it yet, but his other books have all been fantastic.

He says the secret is avoiding ultra processed foods as much as possible and eating foods in their natural whole forms. Lots of vegetables and meats that aren’t fried and in hamburger forms, whole grains.

I’d definitely recommend finding low calorie vegetables you like and eating more of those. On their own they won’t keep you full for long, but the extra volume will help. Add protein and fat to feel fuller for longer.

Like this bag of veggies with sauce (I used my local store just as an example)

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One serving is 45 calories. There’s 3 servings in the bag, that’s less than 150 calories for a whole lot of food.
 
Edgelord Vampire said:
What are ways to help endure the constant hunger pains that come with caloric deficit?
My body is constantly hungry and it's unbearable. Water doesn't dull it, is there something else I can do without adding too many unnecessary calories?
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For me, stacking Glucomannan and Chromium has been a game changer. If it gets too bad and you find yourself overeating more than normal, I would try bumping your daily calorie allowance up by 200-300.
 
Edgelord Vampire said:
What are ways to help endure the constant hunger pains that come with caloric deficit?
My body is constantly hungry and it's unbearable. Water doesn't dull it, is there something else I can do without adding too many unnecessary calories?
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Add an apple or a similar fruit with a low GI. As others have said, you can add something to the water to make it more palatable if needed. I've had great success with an apple or a decent amount of blueberries and 32 oz of LMNT-mixed water. Also, get busy and stay busy when you feel those hunger pangs coming on. It isn't like this the whole cut. You'll see.
 
Kofi Drinka said:
Can any one recommend some drinks with low or no calories in them? I need to lose some weight but I also need to drink more than just plain water. What's some good options?
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I don’t know if they’re available outside the US, but GramZero makes fantastic drink mixes. They use stevia, and don’t have that weird aftertaste that lots of other drink mixes have.

The flavor can be pretty strong, but they’re also pretty good. Except the cotton candy, that was just weird.

If you have an Aldi near you they sell bottled fruit flavored water. I don’t remember the brand name, but the flavors are all fantastic, if you like sucralose, my friend who doesn’t like artificial sugars didn’t like them at all. Personally the peach water tastes exactly like a fresh juicy peach. I find carbonated fruit flavored water to be too much after just a little bit, even though I love me some Diet Coke. These still waters are just right.

Hint water is nice too, but can be pricey and it’s not sweet. I get it now and then as a treat.
 
Dean Pentel said:
Add an apple or a similar fruit with a low GI. As others have said, you can add something to the water to make it more palatable if needed. I've had great success with an apple or a decent amount of blueberries and 32 oz of LMNT-mixed water. Also, get busy and stay busy when you feel those hunger pangs coming on. It isn't like this the whole cut. You'll see.
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Lmnt is fantastic on a side note. I need to order some more of it
 
Edgelord Vampire said:
What are ways to help endure the constant hunger pains that come with caloric deficit?
My body is constantly hungry and it's unbearable. Water doesn't dull it, is there something else I can do without adding too many unnecessary calories?
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Try drinking some water - 2 or 3 good mouthfuls and wait a few minutes and see how you feel. Sometimes hunger pangs are actually your body telling you you are dehydrated. If you're still hungry after the water you were actually hungry.
 
I'm sure you are all aware of food tracker apps but I've restarted using one to track every goddamn thing I put in my mouth. Just being conscious of recording it already limits my snacking. Plus I get a little autistic satisfaction out of maintaining my own food database, which probably sounds like a chore for most people. The app has a nifty barcode scanning functionality and 95% of the foods I eat with a barcode have all the nutrition info already entered.

Kofi Drinka said:
Can any one recommend some drinks with low or no calories in them? I need to lose some weight but I also need to drink more than just plain water. What's some good options?
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Unsweetened iced tea that comes in bottles. I have been drinking it for a long time and it has enough flavor to be more interesting than water. Ito-En green tea has a stronger interesting aroma that might be unfamiliar. I don't like the taste of artificially sweetened drinks. Plus black coffee is almost no calories, but only a certain kind of person likes it.
 
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Put a packet of this in iced tea or water and it makes them a lot more palatable. imo

I'm down a touch to 123 so I'm at least dropping slightly or holding steady in spite of eating Kirkland ice cream bars several times a week (because granny likes her evening sweets and I don't say no to one either). I've reduced my tirzepatide to 5 to 6.25 mg/week. I can adjust my dose since I have compounded tirzepatide in vials that I draw into needles myself and not Zepbound pens that hold set amounts.

My side effects are very minor now, some food aversion, some mild nausea. I am very careful to take up to 20 fiber capsules a day, eat a lot of raw fruit and veg, and drink a lot of water. It 's the exercise that I'm slacking off on - so many aches and pains it's hard to move but I need to make it a priority. We're planning a vacation in early summer that will mean a lot of walking so I'm trying to walk every day.
 
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