I (30M) have currently been going to the gym and exercising a lot in general in between looking for a new job and studying for a career change (one of the great benefits of being unemployed, IMO). I swim 60 laps with paddles and flippers 4-6 times a week (took me 6 months to build up to this, started with 32, then 40, then 50, etc), do a 1 hour treadmill jog at 5mph also 3-5 times a week, and join my brother and his personal trainer for a workout once per week, and sporadically lift weights, do push-ups and go for bike rides when the weather allows as well (it's cold rn brrrrr lol).
What's weird is, while after I started this routine after giving up alcohol 6 months ago, I lost quite a lot of weight relatively quickly, I graphed my progress from 265 to 240 and I was losing about a pound every 5 days, which I would say is about the best you can hope for if you're trying to lose weight at a sustainable pace without any rebound afterwards.
I suppose after you quit nightly beer drinking your body isn't used to as much solid food which helps. I gave up marijuana around the same in July and that similarly made a big difference in reducing my appetite for the first few months.
However by November I noticed the weight loss seemed to be slowing down. Maybe y'all can relate but I had a weight I just couldn't seem to get past: 236. For about two months, I'd see anywhere from 240 to 236 on the scale but could never seem to get below that, despite swimming and jogging 8+ times per week.
I knew I had to change my diet to keep it going. Weirdly enough the thing that did it was cutting out dairy and cereal. I had a bad habit of eating a big bowl of cereal before bed every night (I generally don't eat very much early in the day and do most of my eating before bed).
I've heard milk described as "baby cow growth serum" and although it is undeniably delicious af, this appears to be spot on IME. Even though I occasionally eat candy or chocolate before bed in compensation (again, tons of exercise being had here so take that with a grain of salt) I've still been seeing steady weight loss since I gave up the cereal and dairy. I don't think milk is necessarily bad for you, I've never broken a bone in my life and I attribute that to regular milk drinking, but it seems to be poison to weight loss nonetheless..
In fact I just hit 229.2lb today! Meaning I'm now within 9lb of where I started before my second round of weight gain (I was at 170lb 4 years ago, but gained most of it back in 2 distinction rounds, one from 170 to 220, then the second from 220 to 265 (ouch!).
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