How to lose regained weight while also gaining muscle ?

Hey everyone. Last year, I managed to lose about 15 kilos (roughly 33 lbs) through a pretty strict routine of eating 1400-1500 calories a day and doing enough cardio to burn 500 daily. It worked on the scale, but life happened, habits slipped, and I’ve unfortunately gained it all back. I’m feeling motivated to start again, but I want to do it totally differently.

My current BMI is around 35.6 and I definitely wanna do something about that

I think my old approach might have been part of the problem. In hindsight, 1400-1500 calories with that much cardio was probably too aggressive and not sustainable long-term. I felt hungry often, and I'm sure I lost muscle along with the fat. This time, I know I need to eat more, especially protein, to fuel workouts and recovery. But I'm unsure how to balance a calorie deficit for weight loss with eating enough to build muscle, especially as a beginner. Should I forget the 500-calorie cardio burn and just focus on lifting?

I’m turning to you guys for some advice based on real-world experience f. For those who have successfully lost weight while building muscle (body recomposition), what did your gym routine look like when you started? How did you adjust your calories and macros? Any tips for someone who is completely new to weight training but not new to the grind of weight loss?

Thanks

submitted by /u/Whole_Intention_7949
[link] [comments]

from loseit - Lose the Fat https://ift.tt/r9VPaFf

Weight lose tips and tricks

I (27M 295lb 5’11”) and my wife (27F 193lb 5’7”) are yet to embark upon another weight loss journey failed for the fifth time in last 5 years and we are starting again. What routines are recommended to improve or faster our progress to lose weight, I want to drop to 200lb and she wants to get down to 140lb.

How can one stay motivated when the scale isn’t showing any progress and how can you actually keep motivated long enough to see results?

Could you actually see a difference in just one month or after at least 3 months you can see some improvement?

Also is strength training or cardio better for this results? any advice is greatly appreciated

submitted by /u/therealking69420
[link] [comments]

from loseit - Lose the Fat https://ift.tt/sr2L8dA

Appetite Changes and Weight Loss

Hoping for feedback if anyone has been through something similar. Story involves some drug use, just a heads up.

I've struggled with weight gain my whole life and topped out around 286 lbs earlier this year. I also suffer from treatment resistant depression and after many years of trying various prescriptions and therapies I got desperate and tried shrooms.

This had a very unexpected side effect of resetting my appetite. My sugar cravings are gone. I can suddenly go half the day without eating and it barely registers. I've been dropping weight like crazy without exercising and I'm stuck with the bizarre problem of having to make sure I eat enough calories for the first time in my life. I'm down to 246 after about 6 months and I'm concerned now about losing weight too fast and how to manage that.

Does anyone have advice on how to remember to eat enough, or how to manage eating when my appetite basically doesn't exist? I feel overwhelmed and I'm trying to enjoy the weight loss but it feels like I'm having to relearn how to manage my whole approach to eating.

submitted by /u/Daelys
[link] [comments]

from loseit - Lose the Fat https://ift.tt/azpfc5W

Need help sticking to a calorie deficit

I need to lose about 2 stone. I’m 23 F, currently 5’5.5 and 77kg. I have an incredibly long history of weight loss attempts, but mainly unsuccessful. I know I start to look my best at around 71kg, but there is much farther to go after that, maybe aiming for around 65 kg.

I try and calorie count but I feel like there is so much conflicting information and I end up changing my macros and calorie goals etc. and can’t find something reliable that works to stick to.

I weight train at the gym and try and get my steps in, but I really do not enjoy cardio unless it’s stairmaster. I’m not sure where I’m going wrong I think maybe it’s my diet and I need to lock in more with choosing the right foods. I need all and any advice anyone is willing to give!! I keep losing and gaining the same 4kg :(

submitted by /u/ankneeya
[link] [comments]

from loseit - Lose the Fat https://ift.tt/MlgzLFU

Just hit 300

Hello all, at the crisp age of 22 I have just hit 300lb. In my sophomore year of highschool I was just sub 200. For context I’m 5’9 and am all belly and teet. I work a semi laborious full time job and in my opinion don’t necessarily eat a ton. But regardless I steadily gain.

This is the first time I actually cared to take weight loss seriously. Me and my girlfriend used to go to the gym 2-3 times a week before she started collage. After we stopped going together I stopped going completely. When I would go I would usually just do 2 miles on the treadmill and call it quits.

In that time however I made no dietary/lifestyle changes. This isn’t the sub for it but I’d also like to quit vaping while I’m at it, a full lifestyle change. Mainly what I’m searching for is recommendations for either dieting, workouts, general lifestyle changes, etc. absolutely anything would help and be considered. I’ve never really looked into true weight loss methods aside from like weight watchers, which I’d just cheat on anyway. I guess I’d like to be engaged in my weight loss, I know it’s a slow burn but I’d like to have something to show myself that I’m moving in the right direction, aside from just that number.

Thanks all and feel free to ask questions, I’d love to answer anything you guys throw at me. I look forward to hearing your stories and advice!

submitted by /u/Ok-Situation-9139
[link] [comments]

from loseit - Lose the Fat https://ift.tt/TXQps42

How to stop comfort eating?

So I can very easily stick to my weight loss diet during the week and I can also stick to it on the weekend if I am staying at home, and actually I can stick to it once I go out somewhere, I don’t have a hard time declining food when I am with my friends.

My biggest issue is once I return home, for some reason even though nothing necessarily has happened to stress me out I just can’t seem to come home and just go to sleep I always end up having to comfort myself by eating extra calories I’m not supposed to.

What’s something else I can do to retrain my brain and stop seeing food as comfort?

I currently like to put on my favourite tv show but my mind is still thinking about food regardless.

submitted by /u/Basic_Yellow4659
[link] [comments]

from loseit - Lose the Fat https://ift.tt/AEmvQMJ

266 to 250 in a month and 12 days

You guys. I went down a pant size. I fit in some of my older sleep sweats better. I feel more energetic. I feel less depressed. When I get hungry and forget to eat (ADHD) I DONT get the shakes, and when I do eat I will eat until I am pleasantly full, not painfully so. On my days off work when I need only a small breakfast and a large dinner since I am less active (I have hypermobility which makes it so I need rest days for pain management) I eat a feast at dinner of good foods within my deficit. And the days I go out to eat with people I don't even worry, because one day out of a week or even several weeks within my deficit isn't going to kill me or set back my progress all that much if I keep with my deficit the other days within the week. During Thanksgiving I cooked like crazy and then ate without a care for calories and I still lost 2lb that week.

I am taking my vitamins every night and keeping up with my weigh-in and seeing my progress both physically and in numbers has been WILD. With my progress so far I am only a little over two months away from reaching my goal weight. What the fuck. And I might shoot for a bit lower so I can have more options pant size wise, like instead of an 18 (my past size when I was 220ish) I can try for an 16 or even 14 if I want...

This is so crazy y'all. One thing I do what to say is THANK YOU to my doctor. I have PCOS and I would have such a hard time losing my weight if she hadn't prescribed me Metformin. It is keeping my insulin levels in check and helping my body act at least somewhat normal about weight loss as I work with my deficit.

submitted by /u/Skych-Conglomerate
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Qi2GpvJ