Diet and Workout situation

I want to come on here to ask about both protein/diet as well as exercise. For background, I have always been athletic to some extent though never toned and conditioned. I am currently 22 years old and standing at 5'10" (Female), and I am a senior in college. My current weight is 181ibs. When I was in highschool I did basketball and soccer and was skinny as a rail (in a fit way). My senior year of highschool I had a major loss in my family, which led to me eating bad every day. On top of this, because I stopped playing sports due to graduating, I ended up gaining about 30 pounds, making me in the overweight category by 30 pounds. In college, I began to work out in the gym, lifting heavy, almost five days a week. I was also eating a calorie deficit while cramming protein. I dont like meat really, so it was often reached through yogurt, eggs, shakes, etc. Though this did slim me down a bit, it was never extremely noticeable.

Fast forward to this past summer. I was eating whatever I wanted in moderation and doing strength training classes every week at my local gym. I felt and looked stronger but still puffy and large.

Now, this year I am currently in a larger calorie deficit, im talking around 1200 calories a day, maybe more maybe less, having salads or a protein bar for lunch, and then a normal dinner with real protein integrated into it. I have also cut out sugary drinks for the most part as well as desert (changed from Ben & Jerry's to a low calorie option). I have also been doing the stairmaster or tredmill five days a week with an arm workout or leg workout in there occasionally. With this, I have lost about 10 pounds in about three months on the scale, but I am not sure I notice a difference like before.

MY PROBLEM IS I have been researching online and it says that this way of losing weight is not effective for long term results, as low calories and only cardio will be you "skinny fat" and ruin your metabolism so the second you stop eating so little calories or stop doing cardio you blow right back up. Additionally, its said that consuming close to only 60 grams of protein a day and doing cardio primarily is not going to help me look lean and toned like I want.

SO MY QUESTIONS ARE:

- Is the weight loss I am experiencing muscle?

- Do I actually have to consume a ton of protein to get toned? I know the rule s usually 0.8ibs of protein but as a broke college student who hates the protein her school provides its hard to reach even 100 a day.

- Am I ruining my metabolism?

- Is what I am doing correct and will it give me the results I want?

Please help me out and provide suggestions! I really need a genuine and straight forward answer from people who know what they're talking about or share a similar experience. I just want to be slimmed and toned and am tired of being wide in certain areas. Online has so many differing opinions so I feel lost.

submitted by /u/Kage-creations_22
[link] [comments]

from loseit - Lose the Fat https://ift.tt/mUe6p0k

Struggling to lose weight, think stress might be holding me back?

I’m really struggling with weight loss at the moment and just needed to vent/see if anyone relates. I feel sluggish and heavy most days. I see a PT twice a week, go to the gym twice a week, and usually get around 10,000 steps on work days. I’m on my feet all day teaching, so I feel like I should be doing okay but the scale barely moves.

One thing I’ve noticed is that when I’m out of my normal routine and actually enjoying myself, I feel so much better.

I recently went on holiday for 2 weeks. I exercised the same amount as normal, spent a lot of time relaxing by the pool, and honestly ate a lot (it was all-you-can-eat, so I didn’t hold back). When I got home I was down around 2.5kg felt lighter and generally felt good.

Meanwhile, at home I rarely even feel hungry, but I feel tense and heavy all the time. I’m starting to think stress might be a big factor. It’s like my body is constantly in fight-or-flight mode during term time, and everything slows down. On holiday my whole system finally chilled out.

has anyone else experienced something similar? Can stress really make such a big difference?

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

from loseit - Lose the Fat https://ift.tt/rsUxN4X

Lost 230lbs in a year and half. You can do it, I promise.

As the title says, was able to drop from 470lbs down to 240 as of this morning. (31M 6’4”)

After years worth of unhealthy eating, staying up too late and binge eating, alcoholism, and so many more bad habits I decided to make a change. The first 100lbs down was a matter of trying my best to portion control and cutting out carbs and sugar. The second 140lbs down has been an extreme calorie deficit (around 1200 per day) high protein and consistent exercise 4 days a week.

I thank each and every one of you from this sub and many more for all the encouraging comments. I have lurked about for a while and read thru everything you guys have said and tried my best to apply what I think would work for me. The support system you all have provided is amazing whether you realize it or not.

I’m working on being proud of myself now and not just chasing a lower number on the scale. I just needed to get it out there and let you all know that if you’re thinking of starting on your weight loss journey, reach out to people who are on the journey with you. Thank you all!

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

from loseit - Lose the Fat https://ift.tt/lUgn3ac

Can’t maintain weight loss plan

I just turned 18 and I’ve had on and off plans for 3 years on losing weight. I’m 5’8 and roughly 200lbs. I’m naturally curvy and I don’t necessarily look bad but I have a very chubby face and I’ve always had insecurities around my weight my entire life.

I started university this year, I have a meal plan with a great variety of healthy foods, and I was working out with my boyfriend for around 2 weeks then the same thing always happens: I forget to go one day and the whole plan is messed up. If my boyfriend doesn’t feel like going, I won’t go. It sucks because I feel so much guilt.

The worst part is I think my boyfriend is EXPECTING me to lose weight. Like he doesn’t hate how I look but he’s athletic and fit so I think he would prefer me to be the same.

I’m healthy, I’m not at risk for diabetes or heart problems, but I just want to work off at least 50 pounds. How do I create discipline? How do I force myself to work out even when every part of me is forcing me down? Plus I have TERRIBLE food noise. It’s constant.

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

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

Lost 10 lbs over the past few months

I’ve been steadily losing a pound a week over the past few months. I don’t remember when I started but I stalled progress for a week or two. Back at it. I just wanted to post because I’m so happy that I’ve been losing weight!

I started off at 5’6 and 186 lbs. at my heaviest, which would put me in the obese BMI, just barely. I remember considering taking semaglutides at this time but my insurance wouldn’t cover it. A few months after that, I steadily began losing 1 lb a week after my doctor told me to limit my calories to 1200-1400 per day. I haven’t taken the weight loss medicines during this time but did try an antidepressant that is said to curb appetite, although I had a bad reaction to it and stopped it nearly immediately.

At my lightest I was 125 lbs. It wasn’t done in a healthy fashion; I was at the gym 2 hours a day and eating below 1200 calories. I wet to the doctor several times for malnutrition and due to feeling fatigued. I don’t think I was eating enough and my body was responding poorly.

But now I’m doing it in a healthier way. I have a mindset of self-love and acceptance no matter how heavy I am, and that’s really helped me so far. Here’s to another 35 lbs until my goal weight, 135!

submitted by /u/Current_Hawk_8182
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Rov0qIS

Tired and Struggling all the time - Need advice for weight loss

Hi!

I'm 23F, 130 lbs and I need advice on losing around 15-20 lbs. I gained about 10-12 lbs in the past year. And in the past five years I've gained about 35 lbs.

I'm honestly feeling really tired and heavy in my own body. I am constantly out of breath and I can't walk for too long without feeling tired which is the opposite of how I used to be. I used to love walking and hiking. I've gained a lot of fat in my belly and thighs.

I eat really unhealthy (primarily an vegetarian asian diet with heavy on rice) but I don't eat that many calories. I tried cutting down on the amount of calories that I've been eating with increasing my exercise (which I walk) but gaining these 10 lbs made it really difficult for me to exercise without getting foot pain (like the soles of my feet).

I started to notice my sluggishness when I hit 115-120 lbs. It's only gotten worse from there.

I'm looking for ways to loose weight sustainably without going down to 1000-1200 calories a day to lose weight.

submitted by /u/Dull-Pomegranate9383
[link] [comments]

from loseit - Lose the Fat https://ift.tt/nWVtI2a

The thing I’ve learned about weight loss advice is that the advice I’m eager to take is likely terrible advice for me.

“As long as you work out, you can eat what you want!”

“Okay,” I said, not realizing the person who does this themself doesn’t want to, like I do, eat like a binge-eating raccoon.

“Just stop eating when you’re full.”

“Okay,” I said, not realizing the person who does this themself doesn’t have a whacked-out, faulty “full sensor” like I do.

“Life is short. And therefore, I say to eat the brownie.”

“Okay,” I said, not realizing the person who does this doesn’t awaken the food demon by abstaining from abstaining from certain trigger foods.

And the thing that all this advice had in common? It wasn’t that it was bad advice. After all, it worked for the advice giver. Instead, the commonality was that I was eager to believe it. More or less, I, or the part of my brain that has an unhealthy relationship with food, wanted to believe that I could have my literal cake and eat it too. Or, less vaguely, some part of me wanted to believe that I could have an unhealthy relationship with food, yet still be physically healthy.

I wanted to believe that I could work out and burn off all the food I wanted to eat. Which was, indeed, ALL the food. I wanted to believe that stopping eating when full, which to me means stopping eating when gorged, would result in me being a healthy weight. I wanted to believe that I would be satisfied with eating just one brownie, and not the whole tray, awakening my food demons each time I had the one brownie, and then eating the whole tray as a result. And therefore, I took all of this advice with abandon, resulting in me gaining back all the weight I had lost.

But this time around? I don’t plan on gaining back the 200+ lbs I lost. And that’s because I don’t plan on taking advice that I’m eager to take. At least, not without closely examining it first, asking myself, “is this advice that I want to take, or advice my food-addicted brain wants to take?” Because if it’s the latter, it’s likely terrible advice for me. And the advice that will ACTUALLY result in me having a healthy relationship with food, which means a relationship that results in healthy mind and healthy body, is advice that, honestly, isn’t going to sound as fun as the terrible advice. And that’s because it means coming to terms with the fact that I’ll never be able to have my dream relationship with food: eating whatever I want, feeling nice and full, if not stuffed, while having low body fat and six-pack abs.

And of course, all of this raises the question, “how do I know if something will be good advice for me, then?” And the answer to that is a resounding, “I have no idea.” But what I do know is that bad advice is all around, and, in my experience, it is so much more impactful than the good advice…

Thanks.

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

from loseit - Lose the Fat https://ift.tt/QF2LjDC