Knee crepitus, running, and goal of a normal BMI

Hello All:

I notice that I have crepitus, that annoying knee cracking sound, but I don’t have any knee pain. I am 38 and recently lost 59 lbs (from 225 lbs/102 kg to 166 lbs/75 kg) at 5’4” (163 cm) and mostly notice the sound when I do squats.

I wanted to know if getting to a healthy BMI will reduce the sound? I know that when I got below 190 my knees felt to much better, especially when I went up the stairs.

I currently do strength training because I have a few sets of dumbbells and you can easily do it indoors. However I wanted to start doing cardio and get my heart rate up. My friends have been talking about how much they love Nike Run Club app and I wanted to take up running and possibly work my way up to a 8k for October.

Any advice for someone who doesn’t have knee pain but notices that cracking sound when doing squats? Does getting to a normal BMI rather than just an overweight BMI help? Does running help (possibly quicker weight loss) or hurt (impact on knees)? I was planning on going to a professional running store and picking up a new pair of running shows.

Thanks in advance.

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I don't know who needs to read this today, but you can do it! That "95% of people fail" statistic is inaccurate.

https://academic.oup.com/ajcn/article/82/1/222S/4863393

TLDR Summary:

Results of random digit dial surveys indicate that ≈20% of people in the general population are successful at long-term weight loss maintenance. These data, along with findings from the National Weight Control Registry, underscore the fact that it is possible to achieve and maintain significant amounts of weight loss.

Findings from the registry suggest six key strategies for long-term success at weight loss:

1) engaging in high levels of physical activity;

2) eating a diet that is low in calories and fat;

3) eating breakfast;

4) self-monitoring weight on a regular basis;

5) maintaining a consistent eating pattern; and

6) catching “slips” before they turn into larger regains. Initiating weight loss after a medical event may also help facilitate long-term weight control.

Additional studies are needed to determine the factors responsible for registry participant’ apparent ability to adhere to these strategies for a long period of time in the context of a “toxic” environment that strongly encourages passive overeating and sedentary lifestyles.

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Starting a 28 Day Challenge, Can Use Some Tips

I am starting a 28 Day Weight Loss Challenge at my local gym. I want to use this as a jumping off point to get back into shape, and if I am being honest I've been in a stupor the last few years. Another reason for me taking this on is I plan on going to Universal Studios in May with some friends, and I want to do all I can to make sure I can fit on most rides.

Currently I am 29 years old, probably weigh around 300lbs (I'll know for sure tonight during the weigh in), 6' 2", and I have been pretty physically inactive for the last few years. I try not to eat a ton, but my caloric intake from food averages around 2000 a day. I also drink though, so I am going to be cutting that out completely for the duration of the Challenge (and hopefully longer).

So I plan on living a pretty active life style for at least the next month and a half, and was hoping for some tips on dieting. I've been a gym rat before, but dieting has always alluded me in the practical form. What do people recommend? I have no food allergies, and can afford groceries as needed. Also while I am more familiar with the exercise portion of this, I would happily accept tips for that as well.

Thank you for reading.

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Advice on breaking weight loss plateau?

Im a 22 year old female currently weighting 178lbs. I have lost about 20 lbs since September, but most of my weight loss happened in the first few months, and for the past 2-3 months i haven’t been able to make any real progress. When i started losing weight i would consistently lose about 1 lb a week, but i haven’t been able to loose as much even though im still doing the same. From jan-march i only lost 2 pounds! I work out with a personal trainer 4 times a week and play tennis about twice a week, i eat around 1500 calories a day, even though i mostly estimate now and am not tracking them as strictly as I did before which i think could be the problem. I also have hypothyroidism and pcos, and get labs done every 3 months to make sure my hormones are okay. Any tips on how i could improve my progress?

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I struggle too much with knowing what's healthy food-wise...

Hello everyone. I'm new here. I'm a 20 yr old female, 150lbs and 5'1".

I am coming here because I have started to take my weight loss journey very seriously. However, I have always struggled with the #1 frenemy: food. All I'm looking for is advices to not have so much mental struggle with food.

A few years ago I had started a weight loss journey with intermittent fasting. I counted calories and macros, I made my own food, and restricted myself too much. I lost weight but after 2 weeks or so I felt like everything was a chore that I had to plan every single day. It's normal for hispanic households to eat a lot of fatty/fried foods, so while I can eat healthy foods, fruits, veggies and so on, it is not necessarily my first food choice. Therefore, when doing that 2 week diet thing, I felt so bored and so obsessed with food that I ultimately decided to give up.

Fast forward now, I have gained around 20 pounds more since 2015. So I was 140 and now 150. I have maintained my weight from 135-150 all these years. I do not like that. My main problem is food. I like to snack a lot, to eat my emotions away, to feel food in my stomach because I love it so much. But I choose the wrong foods all the time. I'm not used to cooking-- I don't really enjoy cooking I guess. So I rely a lot on fast food. Hence why it's so hard for me to eat all my foods and good ones, because I eat whatever is cooked at home and if there is no food, I eat out.

Recently, since maybe a week and half ago, I started to eat better-- my whole family (dad and mom). We are trying to lose weight together, exercise and eat better. However, my problem is again, food. Sometimes I don't know what a healthy breakfast is... should I eat more protein, less carbs? Should I only eat whole grain bread? Is bacon ok? Are fried eggs fine? Is cereal with milk a balanced meal? I can spend hours after I wake up pondering what to eat. When I finally decide, I start thinking about lunch. What should I have for lunch? Is the 3 tenders box from KFC healthy? Is a salad from subway better? Is one slice of pizza with water okay? If I am not sure what to eat, I skip it and wait for dinner... and the whole process just repeats. For snacks is even worse. I can't have anything I like. Only fruits, almonds, healthy bars(?)... that's as far as I know...

Today I have not eaten with the fear of eating bad... apart from the fact that there wasn't many choices in the pantry to eat: eggs with Carmela sausages or waffles with syrup. I didn't want that because I didn't know if it was healthy, balanced, if it would help me stay in a calorie deficit, if it had too much sodium... It's 2:11pm and I am dying for food but have no idea what to eat because I have no idea what is good for me to lose weight. Also, I am planning to go to the gym this week so... what do you even eat that doesn't make going to the gym worthless? How do I know I am not eating back what I lost at the gym..? I am just so lost with the food part. It's not helpful that I have never had a good relationship with food and I am just desperate at this point to lose weight. I am planning to go on a summer trip and I have not taken pictures while on a trip because of how ugly I looked since years ago. I want that to change this summer, I need to lose weight.

I feel like food is stopping me from achieving that... Any advice for a struggling student?

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Why do you clean cat puke? Thoughts on motivation

Lots of people post about motivation here...and I've been trying to think of a way to express my thoughts...and I came up with cat puke.

Seriously.

If you have a pet you know that they have accidents. Cats puke up hairballs. So, why do you clean them up? Why not just say "screw it" and leave it there. After all, you can probably learn where the cat puke is and avoid that chunk of floor. You'd eventually get used to it. Cleaning it up is icky, needs time and energy, paper towels and cleaning solution. Cleaning it costs you time, energy and money. Leaving it alone doesn't.

The reasons are numerous and obvious.

• It's icky
• You want to use the whole floor
• It gets harder to remove the longer you leave it
• You don't want the judgement of anyone who enters your home.

All of these boil down to one simple truth.

In a world of two separate realities, you prefer the one with a clean floor. So, you do the work and you clean it.

I'm hoping the parallel to weight loss is jumping out at you.

You have two possible states of being. One is the status quo. The other requires work/time/effort.

The key to motivation is pretty simple. You have to want a clean floor more than you want to have a floor with cat puke on it.

I moved into my appt 12 years ago, there are lots of things that probably should be fixed or taken care of but I got used to them. Fridge door handle broke off like year 2, I started opening the door from the side because calling the super and blah blah blah was more work than just changing how I opened the fridge. Fridge finally died and was replaced and I still open it as if it doesn't have a handle lol.

You have to decide what you can live with and what you can't.

Which state of being do you want? A or B?

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[TW:ED] Follow me on my medically supervised weight loss journey (80lb weight loss goal)

25; 5'3" SW: 380 CW: 370 GW#1: 300 GW#2: 150

Hey guys. I finally accepted that my weight has skyrocketed due to my out of control binge eating disorder. I'm under medical supervision of an MD, psychiatrist and therapist. My doctor put me on a liquid diet (800/cal a day) for 60 days because my physical health is on a SERIOUS decline. This "diet" (medically supervised treatment) is going to save my life. I'm only 3 days in and lost 10lbs (380->370) which I know some is water weight but hey, progress.

This is honestly the hardest shit I've ever done in my life. The treatment plan I'm under for BED is "never binge again" approach recommended by my psych/therapist. (Cite: Dialectical Behavior Therapy for Binge Eating and Bulimia) I've had BED for 15 years and 3 days in is the farthest I've stuck to it in years.

Anyway, just wanted to say hello! And always, never start this kind of treatment without medical supervision. This is an extreme weight loss regime. My risk of serious health complications due to my weight is more detrimental right now than the harm this regime could cause. Just because you are a similar weight does NOT mean this is right for you! If you're going through a similar thing, feel free to ask me some questions but I will always direct you to a professional!

I'm ready to live again and get this weight off. I'm at a point where physically moving around is difficult and a change has to happen.

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