Going to the gym and not doing cardio

Hi guys, I don't think I have ever posted in here before. I signed up with Weight Watchers last August and it has proven to be a very effective and dumbed down way for me to track my calories and macros without feeling overwhelmed by too many numbers on nutrition labels.

I've spent a lot of my life yo-yoing back and forth between losing 30-35 pounds and gaining it all back and some consistently. I genuinely feel a change in my overall mindset and I truly think this will be the time where I make a significant change in my diet and health overall.

I am currently a couple pounds away from being nearly 40 pounds down since August just by making a change in my diet through Weight Watchers. I'm a 6'0 now 275 pound male. The main difference that I've noticed this time as opposed to every other time I've tried to lose weight is that this time I am not going to the gym at all. I learned through my last attempt a couple years ago that I do genuinely love going to the gym to lift, however I absolutely despise cardio and it has been the reason every single time that my progress halts and I essentially relapse and gain the weight back again. I would go to the gym, absolutely obsess over cardio and would push myself too hard and do cardio for too long, and then naturally I would get burnt out and feel like a failure, kick myself while I'm down, and just turn back to food for comfort.

I've always looked at weight loss in three different ways. Diet, cardio, and weight training. I think I really do have the diet down, because I have conditioned myself so well now to make healthier decisions and especially when it comes to portion sizes. This of course has been an ongoing change I've made in my life the past year or two, but I'm focusing even heavier on it now that I want to lose and maintain a 100 pound weight loss.

Now, of course a problem I'm going to run into with just focusing on the diet aspect of weight loss is that I'm hitting a plateau. I do know a good way to help push through the plateau is to start weight training to gain muscle mass to help lose the weight more efficiently. However, I don't want to jump right back into cardio at the gym because I need to find a healthier way for me to do cardio without obsessing over it at the gym to avoid a relapse. Essentially, I'm just asking if there is any reason why I should or should not go to the gym just for weight training and skipping over cardio. Will there be any negatives that come out of going to the gym focusing solely on lifting and ignoring cardio at the gym all together?

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How to monitor food intake when traveling abroad for 4 months?

Hello!

I need some advice. I will be studying abroad either this upcoming semester or the next. I still want to eat on a deficit but I likely won’t be able to accurately track my intake.

I know I’ll be walking a lot and I still want to eat foods from different cultures. But I’m afraid that I will fall off the deep-end and go back to bad habits.

If I could remain on track with my weight loss I’d be really happy. At worst I just want to maintain my current weight. Is there any way I can plan ahead for meals while traveling or balance my food intake while on the road?

Any advice is appreciated! Thank you!

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How much water do people actually need to drink per day?

This isn't strictly a weight loss question but this is a big health sub and I am pretty overweight so I figured you guys might be better than AskDocs or a similar sub.

I'm an IT guy and in typical IT guy fashion I work absurdly long hours and use (zero calorie, zero sugar) energy drinks to keep myself awake because my job prevents me from getting the full eight hours of sleep, but I do usually manage to get around six. I've always heard somewhere around 8 glasses of water as being ideal for people, but there's no real consensus on what a glass is. Realistically I drink about 8-16oz of water in a day, on the days when I actually drink water.

Recently I plugged my stats into several online calculators to figure out exactly how much water I should be drinking every day, and while all the results were different, they were all somewhere between 1.25 and 1.45 gallons. I'm willing to give this a shot, but this seems like an absurd amount of water to be drinking on a daily basis.

Would you say this is an accurate number? I always thought drinking this much water could hurt your kidneys.

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How I Kept Track of Calories in November

Check out my weight loss spreadsheet here. Borrowed from Joe Holman of OMAD Revolution.

I've been counting calories on and off for about three years now, so I don't need to use a calorie tracking app anymore because I've become quite apt at figuring out counts on my own food.

My Dieting Style: In October of this year, I started following the One Meal A Day (OMAD) eating approach. Not gonna try to sell you on it; I love it, and it gives me results I want while still being able to eat all the yummy foods. Don't do it if it doesn't sound appealing to you :P Even though most people say that OMAD helps you to no longer count calories b/c you most likely won't go over your calorie allotment, I find that it is still really easy for me to overeat, so I still track calories. I allow all foods in my diet. Days highlighted in orange are non-OMAD days (5 total for the month).

Reflections on November: November started off with lots of weight training and exercise, on these days I try to eat about 1600-1900 calories; non-exercise days I shoot for 1300-1400. Once midterms rolled around, regular exercise definitely tapered off but I still ate rather high calorie; this is mostly because I had my birthday this month and we also had family stay with us around the holiday and they loved to eat out. Not that I'm using this as an excuse, I'm definitely happy I allowed myself to indulge guilt-free during this time, and am still very pleased with my results. I also spent quite a bit more than I wanted to on food; this was mostly on days where I had to do meal prep for larger-than-usual groups (Thanksgiving events).

What I've Gained By Tracking Using a Spreadsheet Instead of MFP or Other:

- Found a method of calorie tracking that also allows me to journal life events; for example, my bday trip along the CA Northern coast, one of my dear friends baking me an amazing bday cake, my SO cooking for me, my parents throwing a fun Diwali celebration. I don't use social media other than Reddit, so being able to look back on this was a huge plus for me.

- Having a view of the entire month allows me to stay focused and remember that I'm not doing as badly as I think I am.

- Documenting the life events also helps to put things into perspective: it's ok that I didn't lose x amount of pounds this month because at least I enjoyed the time with family and friends to the fullest; and hey, at least I lost some weight!

I really love tracking this way and wanted to share. Hope to post another one on December 31st! :D

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Three years 250 pounds down and everything in between.

I started November 15th at 550 pounds. My first post here was a comment on a TMI thread. Once I had lost some weight I made a new post.Finally two years into my weight loss.

Today I am recovering from hernia surgery from Thursday the 29th. In the months leading up to it I became depressed and fell into old binge habits. I put on 20 pounds. I was unable to workout because of the pain and other complications from the hernia. Last night I lowered my pain prescription to half dose. I got out and walked a mile this morning. I have been back on my eating plan for three weeks. I thought about changing my flair to reflect the 20 pound gain. I wont do it, because this weight is temporary. Life happened. I got depressed I had a big surgery that fixed a huge problem. I am back on track. I guess the point of this is to show that success is not linear. I mess up from time to time. It's not an excuse to give up. A big part of my success has been reading and posting in this sub. Your support, advice and love have been life changing. Thank you.

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I think I might actually make it past the diet fatigue this time. 39F/5’3/SW 199/CW 180

I have been doing CiCo since September and, with a few planned exceptions, I have stayed pretty much in my 1200 calorie range and running 2-3 times a week. I haven’t seen the scale move for 3 weeks. Yes thanksgiving was is there so that week was a planned maintenance week.

Not seeing progress really put me in to diet fatigue. I was so sick of tracking everything and had a minor binge night Thursday after having a stressful day at work. I have been down this path before. Lost the same 10-15 lbs over and over again. Get fatigued, start to slip, turns into a slide, and I’m back where I started. I really thought Thursday’s slip was going to be like that.

What got me out of it was on Friday I had 2 separate people say they noticed my weight loss. Nobody had commented on it yet. It felt so good to have people start noticing! So now I am feeling renewed. And I stayed in my calories yesterday and am on track today as well. And when I weighed in this morning I have finally blasted through that plateau and lost 2 lbs.

We say it all the time, a slip doesn’t have to equal a slide. And this time I am making that true! Feeling pretty good about myself.

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Never give up on yourself. I went from 450lbs to 195lbs in the last 18 months, from whole pizzas to half marathons

After many failed weight loss attempts and with the stress of law school behind me, I decided to take another shot at getting healthy on June 1, 2017. At the time I weighed around 450 pounds. Now, 18 months later I have been maintaining in the 190's for the past couple of months.

Progress Photos

I started with small changes to my diet, like removing fast food, and just kept eating less and less as my weight dropped. I went from drinking soda, to low calorie lemonade, to just water. A typical day includes a breakfast sandwich or wrap, a protein shake for lunch, and then chicken and vegetables for dinner. I don't count calories but I eat things that are lower in calories and low in carbs.

When I started I would walk a lot, 2-3 hours on workdays and 5-8 hours a day on the weekends. Over the past 4 or 5 months, I transitioned from just walking to running and I ran my first half marathon on November 11.

I am now just working to maintain my weight, and after I have shoulder surgery next week, I hope to add some muscle.

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