Monday, December 23, 2024

Zig zag diet?

Hi everyone! I’ve just restarted my weight loss journey a little over month ago and have so far lost 8.8 pounds. I’m now getting to the point where I’m struggling to keep eating in a deficit again. So far I haven’t let myself slip up besides one cheat day last month, but I just feel so hungry over the last two days. (It could totally be just because it’s Christmas lmao)

I’ve just learnt about zig zag dieting and wondering if it could be beneficial? My understanding is that you eat at your maintenance calories for two days a week and in a deficit every other day. I feel like this would help me curb my hunger a lot.

I guess my main concern is I end up putting on some of the weight I’ve lost or my weight just stops dropping completely. Has anyone had any experience with zig zag dieting? I’d love to know how it went!

Thanks :)

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Has anybody experienced vastly different calorie requirements

At ~30lbs lighter my calorie intake needed to maintain was significantly higher than it is now.

My activity level is more or less the same, but for some reason I need to cut far harder to see appreciable weight loss until I'm "leaner" where it then becomes harder to not keep losing.

No change in activity, if anything I'm more active nowadays.

Has anybody else experienced this phenomenon? I've noticed a lot of people who are quite overweight tend to err on much lower calories than their BMR and baseline activity would suggest for weight loss.

Does carrying higher bodyfat promote less energy output?

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Sunday, December 22, 2024

Down 5 pounds in 22 days

As the title says, I’ve lost 5 pounds in 22 days.

I’m obviously happy i’m losing and not gaining, but I thought it would be more than 5 pounds in the last 3 weeks-ish. I know I need to start being more patient but Im so heavy for my short height, I feel like I need to lose more quickly. (I'm 5'6 and as of today, 229 lb)

I guess I need to have less cheat days and more time on the treadmill. I've been trying to keep my daily calorie intake to around 1300-1700 a day. Yesterday I definitelt went over 1700 though. I probably had 2500 or 3000 yesterday.

Still have a long way to go. I wanna get down to maybe 150 pounds. Im currently 229 lb.

I'm thinking I might stop my psych med Olanzapine as it really increases my appetite. I need to lose weight to lower my blood pressure.

Just needed to vent a bit. Anyone have any weight loss tips?

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Saturday, December 21, 2024

(Un)popular Opinion/Food for thought

I was thinking after seeing someone’s crazy transformation. The people that actually lose all this weight (going from 450->250) still have all the excess skin just hanging when they show their progress. I think it should be a free excess skin removal surgery for anyone that loses weight like that. I’ve been thinking about this for a couple years now (I know it’s kinda dumb) and I think if there was a free surgery for after weight loss, that would kind of incentivize the progress. I don’t know what parameters they could make to get you the free surgery but I feel like outside of personal gratification for losing all the weight, the people that do it should also be able to show off their body without a new insecurity manifesting during their weight loss. I don’t really know though, thoughts?

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Does water weight affect fat loss?

I’ve been dieting for around 5 months now, have lost around 40 lbs so far. In the recent months i’ve noticed a significant decline in my weight loss journey (used to be losing around 2.5 lbs a week, now i’m only losing about 1 or less.) I know for fact i’ve been following the same deficit I’ve been going off of since I’ve started, tracking my calories and all. I’m not sure if it’s perhaps me not sweating as much as we’ve entered winter or if it’s me eating too much salt/carb loaded foods which I usually don’t indulge until my cheat meals at the end of each week. Oddly enough ill wake up with a clean stomach seemingly looking slim and all in the mirror not feeling bloated though for some reason the scale will display a surprising higher number than expected(it’s low key been stressing me out as I have a goal I want to reach in time for an event in January.) Water weight apparently has a big influence on the scale fluctuations i’m seeing, so hypothetically by flushing it out via exercise, fasting, etc would see my actual true weight hiding behind all of it? And can I still be losing fat with water retention?

Any advice or input is greatly appreciated, no rude comments please.

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Friday, December 20, 2024

Looking for support

Hey there, 28F here. I’m currently in the middle of a weight loss journey. I’ve always struggled with my weight for pretty much my whole life - but it’s been more out of control the last few years. I feel deeply ashamed of my body as well as crippling social anxiety because of it. I have been diagnosed with bulimia in my teenage years which I went to the Emily Program for. In my later adult years, the purging has mostly subsided and I’ve been diagnosed with binge eating disorder. To make a long story short, my body image and weight took a stronghold on my entire life. I put off all hobbies, activities, and making new friends because of how badly I’ve felt. I even have called into work a handful of times just because I felt so ashamed of my body. I wanted to simply hide. I was in a deep mode of social isolation and shame. It was a very painful way to live life.

Recent background: A couple months ago I decided enough was enough. I am taking back control of my body, wellness, and above all my happiness. In October, I bought a home gym comprising of a squat rack, Olympic barbell, and various weight plates. I’ve been following the Strong Lifts program (highly recommend it to anyone looking to get into weight training if you’re a beginner or getting back into lifting if it’s been awhile). In addition to this, I joined a 12-week weight management program around the same time I purchased this home gym equipment. At my first check in, there were numerous body measurements taken. I found it to be quite informative to figure out my starting lean body mass (which is the weight of everything except body fat) - was 150lbs! Meaning if I had not a lick of fat on my body, which I would literally be dead, would be 150lbs. For what I’m guessing is genetic reasons, I’ve always been very “built” and muscular for a lady lol. I just had my mid-point check in and I put on 5lbs of muscle which is cool! But I also put on some fat in the process which I’m guessing is from the last couple weeks of eating like shit again and not working out. I know that even when I was doing better in previous weeks, my cardio was lacking, and I definitely know I could clean up my eating a bit, so I’m trying to not feel too bad about it, learn from my mistakes, and celebrate the little wins along the way.

So, back to the main point of this post… I am feeling so unmotivated as of lately. Another issue is that have been having pain issues with my lower back and bowel issues that have been interfering with my ability to get my workouts in. I haven’t worked out in a couple weeks now. Unfortunately I have spiraled down a rabbit hole and started eating like shit again. I however don’t want this to define my success. I really wish I had some support to get me through these tough times. I also don’t really have any immediate friends/family that strive for this type of healthy lifestyle that I am trying to achieve. I wish more than anything I could have some friends to go to the gym with, play/get involved in some type of recreational sports leagues like pickleball or basketball, or even some type of dance class or something. Or even cook and make healthy meals together. I feel like that would be so invigorating for my overall happiness since I am alone pretty much 99% of the time when I’m not at work. Long story short, I really, really wish I had some pals to do this type of stuff with. Sometimes doing this whole lifestyle revamp gets pretty lonely and I wish I had someone else to share the same goals as I do. Plus, it does get challenging when I am around the few family/friends I do have given that we have totally different lifestyles, so sometimes I feel like I’m being weighed down in a sense. Like I’m not truly reaching my full potential. I feel as though if I surrounded myself with like-minded people, that I really could “take off,” so to speak. I really feel like I could use some community support that shares similar goals and ideals as me. Maybe I should join some classes or something… but then, even though I’m putting in the work to change, my body-shame mode kicks in and I feel the need to self isolate because of how ashamed I am of my body.

Whatever you have to say in response to any of this word vomit, I’m open. If you made it this far, thank you for reading.

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Looking for support

Hey there, 28F here. I’m currently in the middle of a weight loss journey. I’ve always struggled with my weight for pretty much my whole life - but it’s been more out of control the last few years. I feel deeply ashamed of my body as well as crippling social anxiety because of it. I have been diagnosed with bulimia in my teenage years which I went to the Emily Program for. In my later adult years, the purging has mostly subsided and I’ve been diagnosed with binge eating disorder. To make a long story short, my body image and weight took a stronghold on my entire life. I put off all hobbies, activities, and making new friends because of how badly I’ve felt. I even have called into work a handful of times just because I felt so ashamed of my body. I wanted to simply hide. I was in a deep mode of social isolation and shame. It was/is a very painful way to live life - which is an understatement to say the least.

Recent background: A couple months ago I decided enough was enough. I am taking back control of my body, wellness, and above all my happiness. In October, I bought a home gym comprising of a squat rack, Olympic barbell, and various weight plates. I’ve been following the Strong Lifts program (highly recommend it to anyone looking to get into weight training if you’re a beginner or getting back into lifting if it’s been awhile). In addition to this, I joined a 12-week weight management program around the same time I purchased this home gym equipment. At my first check in, there were numerous body measurements taken. I found it to be quite informative to figure out my starting lean body mass (which is the weight of everything except body fat) - was 150lbs! Meaning if I had not a lick of fat on my body, which I would literally be dead, would be 150lbs. For what I’m guessing is genetic reasons, I’ve always been very “built” and muscular for a lady lol. I just had my mid-point check in and I put on 5lbs of muscle which is cool! But I also put on some fat in the process. My cardio has been lacking, and I definitely know I could clean up my eating a bit, so I’m trying to not feel too bad about it and celebrate the little wins along the way.

So, back to the main point of this post… I am feeling so unmotivated as of lately. Another issue is that have been having pain issues with my lower back and bowel issues that have been interfering with my ability to get my workouts in. I haven’t worked out in a couple weeks now. Unfortunately I have spiraled down a rabbit hole and started eating like shit again. I however don’t want this to define my success. I really wish I had some support to get me through these tough times. I also don’t really have any immediate friends/family that strive for this type of healthy lifestyle that I am trying to achieve. I wish more than anything I could have some friends to go to the gym with, play/get involved in some type of recreational sports leagues like pickleball or basketball, or even some type of dance class or something. Or even cook and make healthy meals together. I feel like that would be so invigorating for my motivation, and my overall happiness since I am alone pretty much 99% of the time when I’m not at work. Sometimes doing this whole lifestyle revamp alone gets pretty lonely and I wish I had someone else to share the same goals as I do. Plus it gets hard being around the few family/friends I do have, but we have totally different lifestyles, so sometimes I feel like I’m being weighed down in a sense.. like I’m not truly reaching my full potential if that makes sense. Like if surrounded myself with like-minded people, that I really could take off so to speak. I really feel like I could use some community support that shares similar goals and ideals as me.

Whatever you have to say in response to any of this word vomit, I’m open. If you made it this far, thank you for reading.

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