Weight loss support thread

[Justtocheck]

Does anybody have any tips for going below 12% bodyfat?
I find going from 18% -> 14% after a bulk is significantly easier than going from 12% -> 10%

Meth.

Seriously now, Don't eat for 20 hours and then at dinner don't binge like a maniac. Use meds if you have trouble sleeping from hunger. Do this for 3 days.

 

[Nero You're DeadWeight]

Anyone got good any good arm work outs? I started REALLY loosing weight in march of last year (from 220-215 fluctuating to now 189) and man is it showing in my arms they're fat.

However, I'm really proud of myself for loosing so much weight so far. Heck I even bought myself a cosplay and nearly cried that I didn't have to worry about it being too tight. Of course, I still need to fix things in my diet, but so far consuming less carbs and staving off sugar until the weekend has helped tremendously. I try to work out at least 4 times a week for half an hour.

I used to a aerobics dvd, tredmil, just dance, and workout bike (swapping them out) but transitioned into using an elliptical since Christmas, but I still have a good 44 lbs until my weight goal.

If anyonw has tips or suggestions I'm all for it since I'm determined to loose this weight to reach a healthy weight once again.

 

[Not a fake name]

Anyone got good any good arm work outs? I started REALLY loosing weight in march of last year (from 220-215 fluctuating to now 189) and man is it showing in my arms they're fat.

However, I'm really proud of myself for loosing so much weight so far. Heck I even bought myself a cosplay and nearly cried that I didn't have to worry about it being too tight. Of course, I still need to fix things in my diet, but so far consuming less carbs and staving off sugar until the weekend has helped tremendously. I try to work out at least 4 times a week for half an hour.

I used to a aerobics dvd, tredmil, just dance, and workout bike (swapping them out) but transitioned into using an elliptical since Christmas, but I still have a good 44 lbs until my weight goal.

If anyonw has tips or suggestions I'm all for it since I'm determined to loose this weight to reach a healthy weight once again.

Sounds like you have a good cardio workout going. Adding in weight training is probably were you want to head next.
Do you have any dumbbells or access to them?

Curls, Hammer curls, Arnold press, shoulder press, triceps extension, bent over rows, chest flys, these are all great things to work the arms and get good arms.

 

[Whatsup bud?]

I've lost about 8lbs in two days from only eating lowfat cottage cheese and avacados. I think the big thing was getting rid of beer tho honestly. My question is: is this sustainable? Obviously I've gotta start eating other things. Is the weight loss going to plateau where I lose a certain amount and no more? At 217 now, goal is to get to 180

 

[Nero You're DeadWeight]

Sounds like you have a good cardio workout going. Adding in weight training is probably were you want to head next.
Do you have any dumbbells or access to them?

Curls, Hammer curls, Arnold press, shoulder press, triceps extension, bent over rows, chest flys, these are all great things to work the arms and get good arms.

I do have acess to a few! I have a cow bell as well. They're ranged from 5-10lbs so that kight be sustainable I think.
I usually do my elliptical for 30 mins and then do sit ups, push ups, and crab dips for another 3 minutes.

Another question is will the elliptical help get rid of thighs? It's mainly the front thighs that are super bulging outside of the arms. I think it's probaly because I'm a woman and fat likes to be there, but I'll look up those arm work outs your talking about they sound really interesting!

 

[Not a fake name]

I do have acess to a few! I have a cow bell as well. They're ranged from 5-10lbs so that kight be sustainable I think.
I usually do my elliptical for 30 mins and then do sit ups, push ups, and crab dips for another 3 minutes.

Another question is will the elliptical help get rid of thighs? It's mainly the front thighs that are super bulging outside of the arms. I think it's probaly because I'm a woman and fat likes to be there, but I'll look up those arm work outs your talking about they sound really interesting!

Ellipticals really work the quads so you will want to do some things to balance, things that work the glutes and hamstrings.

Air squats
Glute bridges
Fire hydrants
Psoas march

Are pretty simple exercises that can be done without any equipment to strengthen the hamstrings and butt.

Do them at a slow tempo, about 4 seconds out, 4 seconds in.

I've lost about 8lbs in two days from only eating lowfat cottage cheese and avacados. I think the big thing was getting rid of beer tho honestly. My question is: is this sustainable? Obviously I've gotta start eating other things. Is the weight loss going to plateau where I lose a certain amount and no more? At 217 now, goal is to get to 180

It’s not substantial, cutting alcohol is great for losing weight, but you need to get a good variety of food, limiting yourself to just a couple foods is going to set you up for failure.
Count calories, eat less, smaller portions, don’t limit what you eat, just how much.

 

[Sped Xing]

Fat distribution is not related to what workouts you do.

 

[CrackPipeCowboy]

I do have acess to a few! I have a cow bell as well. They're ranged from 5-10lbs so that kight be sustainable I think.
I usually do my elliptical for 30 mins and then do sit ups, push ups, and crab dips for another 3 minutes.

Another question is will the elliptical help get rid of thighs? It's mainly the front thighs that are super bulging outside of the arms. I think it's probaly because I'm a woman and fat likes to be there, but I'll look up those arm work outs your talking about they sound really interesting!

Unfortunately, fat loss and storage is entirely random and genetic. However, when you build muscular definition it can "tone" the area and build a better shape for your fat layer to lay on. Eat in a calorie deficit, do cardio, and try resistance training. Resistance can either be bodyweight or exercise equipment. Good luck.

 

[mindlessobserver]

I've lost about 8lbs in two days from only eating lowfat cottage cheese and avacados. I think the big thing was getting rid of beer tho honestly. My question is: is this sustainable? Obviously I've gotta start eating other things. Is the weight loss going to plateau where I lose a certain amount and no more? At 217 now, goal is to get to 180

Cutting beer from my diet caused my weight to crater immediately. It does level off though. I went from 220 to 184 over the course of last year without any real exercise.

Never drink beer at home. I occasionally have it on draft at a bar, but not on the regular

Shoot for a 1600 calorie diet, factoring for the calories you burn in your day to day activities. Its not an exact science. And you don't need to keep too it autistically as simply trying to land on it will greatly reduce your intake. Before I started really paying attention to what I was eating I was probably eating astronomically calorie dense meals.

On that note, avoid calorie dense foods. Anything fried, highly processed carbs like gas station donuts, and fast food breads. For example did you know the Bun in a Mcdonalds cheeseburger has more calories then the Burger and Cheese COMBINED? Be more concious of what you are eating. I have not elminated fast food entirely, but I do now go for the quarter pounder instead of the double if I am really hungry, but more often then not my fast food craving is met by one double cheeseburger and a diet soda. Which incidentally will hit your calorie quota for lunch at around 500 calories. Dont even bother ordering the fries. If you are still hungry after that a bag of convenience store nuts makes a better side.

I've also found grocery stores make a great way to get around the "I am in a hurry and need to still eat" issue. I was at publix the other day, bought a packet of 4 Kings hawaiian roles and a thing of their cold pulled pork. Pork BBQ sliders. 700 calories, with the rolls being most of it. You could just cut those out and get a thing of coleslaw instead. either way its about the same price as any fast food value meal.

At restaurants either go for the healthier options, or better yet, don't eat everything put in front of you. I had some Chinese food today but only ate half the meat (but all the rice, steamed, not fried) You can still eat what you like, just don't go overboard. And on that note, a cheat day now and then is fine where you do go overboard. Just don't have more then two cheat days a month.

That is what I am doing anyway and its working. The really big tl;dr is just paying attention to how many calories are in something. Before you eat it, look up just what its nutrition info is. You can be surprised sometimes what is high calorie and what is not. Also beware the "Calories" per serving often put on packaging. 200 calories per serving sounds good until you realize there are 5 servings to a bag. And remember, hunger is fat leaving the body. In this realm of plenty we are not used to the sensation, but its necessry, especially if you are trying to lose weight. Your body will eventually get used to it. If its too much, I've found a bag of nuts or a rotini roll really helps mellow thigs out.

 

[Nero You're DeadWeight]

My diet hasn't changed much, but man has saving sweets (ofc not gorging on them) for the weekend, eating more fruit instead of snacks, and eating way less bread helped so far.
For me, yes, count your callories, but don't STARVE yourself to condition yourself into Ana-chan mode. Granted I'm still figuring it out myself but there's a big difference between not eating enough, and eating under your calories so you can loose weight.

I feel like I should mention don't police every single thing you eat. In my first months, and even now, I find myself beating myself up over eating something, and my friend has to reel me back saying its ok to eat food X but in a small amount, or "It's not like you eat like that every day take it easy". Like at a point I prided myself on not eating barely anything all day outside of water and like a few bites of food. Yea turns out I was heading into not a good idea until my friend told me it's OKAY to eat and I don't have to starve to loose weight.

Don't be afraid to treat yourself, and don't deprive yourself of good food either, but moderation is key. But ngl, I didn't even know a bun had more calories than the meat n cheese at McDonald's damn thats an eye opener.

 

[Whatsup bud?]

Cutting beer from my diet caused my weight to crater immediately. It does level off though. I went from 220 to 184 over the course of last year without any real exercise.

Never drink beer at home. I occasionally have it on draft at a bar, but not on the regular

Shoot for a 1600 calorie diet, factoring for the calories you burn in your day to day activities. Its not an exact science. And you don't need to keep too it autistically as simply trying to land on it will greatly reduce your intake. Before I started really paying attention to what I was eating I was probably eating astronomically calorie dense meals.

On that note, avoid calorie dense foods. Anything fried, highly processed carbs like gas station donuts, and fast food breads. For example did you know the Bun in a Mcdonalds cheeseburger has more calories then the Burger and Cheese COMBINED? Be more concious of what you are eating. I have not elminated fast food entirely, but I do now go for the quarter pounder instead of the double if I am really hungry, but more often then not my fast food craving is met by one double cheeseburger and a diet soda. Which incidentally will hit your calorie quota for lunch at around 500 calories. Dont even bother ordering the fries. If you are still hungry after that a bag of convenience store nuts makes a better side.

I've also found grocery stores make a great way to get around the "I am in a hurry and need to still eat" issue. I was at publix the other day, bought a packet of 4 Kings hawaiian roles and a thing of their cold pulled pork. Pork BBQ sliders. 700 calories, with the rolls being most of it. You could just cut those out and get a thing of coleslaw instead. either way its about the same price as any fast food value meal.

At restaurants either go for the healthier options, or better yet, don't eat everything put in front of you. I had some Chinese food today but only ate half the meat (but all the rice, steamed, not fried) You can still eat what you like, just don't go overboard. And on that note, a cheat day now and then is fine where you do go overboard. Just don't have more then two cheat days a month.

That is what I am doing anyway and its working. The really big tl;dr is just paying attention to how many calories are in something. Before you eat it, look up just what its nutrition info is. You can be surprised sometimes what is high calorie and what is not. Also beware the "Calories" per serving often put on packaging. 200 calories per serving sounds good until you realize there are 5 servings to a bag. And remember, hunger is fat leaving the body. In this realm of plenty we are not used to the sensation, but its necessry, especially if you are trying to lose weight. Your body will eventually get used to it. If its too much, I've found a bag of nuts or a rotini roll really helps mellow thigs out.

Yeah, I've cut out fastfood completely (except for Subway turkey coldcut wraps). Is there an alcohol that is a good replacement? Like are there any liquors without much sugar or calories? With a diet coke mixer of course.

 

[mindlessobserver]

Yeah, I've cut out fastfood completely (except for Subway turkey coldcut wraps). Is there an alcohol that is a good replacement? Like are there any liquors without much sugar or calories? With a diet coke mixer of course.

Vodka has the lowest calorie density followed by bourbon. And those because they have purity requirements in order to be called what they are. All the liquors are largely the same at around 90 to 110 calories a shot. Cheaper stuff that is not Vodka or bourbon has added sugar, especially "blended whiskeys", brandies, tequilas and so on. on a budget Vodka tends to be the way to go. You could cut it with some lemon juice and soda water as a mixer. Or just do straight bourbon on the rocks. You can also turn in the man card and do white claws or Trulys.

And fast food is not "bad" in the sense you just need to pay attention to it. Don't fall for the "what a great deal" offers that have you load up on multiple items and add ons. You dont need to eliminate what you like, just set reasonable barriers. I still drink beer, but my new rule is only good ones, on draft at a bar on the odd occasion I happen to be in one. Never at home. Same with fast food. I still scratch that itch, but instead of the double quarter pounder with large fry it's the double cheese with small fry. And I do that knowing that's dinner tonight. Stuff like that.

I've found properly scheduling meals really helps. When you know when you plan to eat it helps carry you through the hunger pangs. And having a plan for what will satisfy it ahead of time avoids impulsive binging

 

[Sped Xing]

Alcohol calories don't work the same as food calories. That is to say, the sugar in alcoholic drinks works the same as any other sugar, but the alcohol itself has lots of calories that your body can't use, except sort of.

When the liver processes alcohol, it produces heat, which otherwise your body might have needed to burn food calories for. However, your cells cannot live off of alcohol the way they can off of carbohydrates and, after the liver processes them, off protein and fat.

The liver does not produce anything the rest of the body can "eat" out of alcohol, but the body may need slightly less "food" if you drink.

All that said, just stopping drinking is best. I'm just saying, everclear has a shitload of calories in the way wood does.

 

[Whatsup bud?]

100 calories a shot? I did not know that...well Im not saying I need alcohol to have a good time but I totally do. Will have to figure something out.

 

[mindlessobserver]

100 calories a shot? I did not know that...well Im not saying I need alcohol to have a good time but I totally do. Will have to figure something out.

You should be okay with Vodka or Bourbon. Stay away from cheap whiskey, Rum or Tequila though. tbqh I often don't count it since as @Sped Xing commented, its largely processed away.

 

[Alexander Thaut]

what are some good general tips on starting a decent weight loss regimen?

 

[CreamyHerman’s]

what are some good general tips on starting a decent weight loss regimen?

Eat less, exercise more to create a deficit in your body. If you can do any yard work, that helps as well. Surprisingly VR is a good way to exercise

 

[Sped Xing]

I'd been doing really well, down 13 pounds over a month and a half. But now I live in Hoth so the last two days have been just awful

 

[lurk_moar]

Last year I dropped around thirty pounds, then my progress plateaued, so I gave up.

I gained around ten pounds of that back.

Now, I lost that ten pounds in six weeks.

What works best for me is to do cardio and work out based on genetics. Dieting doesn't really give me good results like working out does.

Next year, I do my clinical internship in a larger town during the summer semester. During that time, I hope to take my PADI open water certification. The last time that I attempted scuba, I needed a lot more weight than the other students. Scuba with less weight is a huge motivation in my weight loss, and to look good at graduation. Something to think about it, I think I weigh less now than when I first attempted scuba. You need to be fit to be a scuba diver, and my only activity is walking 10,000 steps on a workday. The good news is that I am trying to work out about over an hour a day on my day off instead of internetting when I am done with my school work.

 

[Saint Alphonsus]

I've been denying it for months now, but I'm the heaviest I've ever been. Tight fat guy pants can't lie.

Yes, "pandemic". The VirusRegime has killed my desire to go to any grocery store and with it, the ability to buy vitamin and fiber rich foods. Since Lent is beginning tomorrow (and since I'm giving up fast food for the duration) I have a good boost to get back to a healthier weight. I've managed to lose 27 lbs. in eight weeks, but that was when I was micromanaging every calorie and working out twice a day. I'm not in a hurry to lose weight and my only priority at the moment is fitting into my clothes better.