29(M) SW: 395 || CW: 277 || GW: 220
A little less than a year ago I posted to this sub with a goal I never thought I would be able to reach, and that was to get under 300 pounds (hit 299 after being over 300 for more than 13 years). Unfortunately after that post life got in the way and I gained quite a bit of weight back. Thankfully, I got back on the saddle and am on the decline again. I thought I would post again to share my experiences and things I have learned that have helped me along the way. Please keep in mind this is my journey and may look completely different from yours, but hopefully you find something useful from it.
Some background. I have been overweight my whole life, in college I almost reached 400 pounds (possibly did, was always too scared to weigh myself). Seeing 395 when I stepped on a scale and decided to get my butt in gear. Did Keto for some time with success but realized it wasn't sustainable for me. Did intermittent fasting which brought me down to my lowest weight since high school. Both times I was doing stronglifts 5x5 as lifting was the only form of exercise I enjoyed. However last July I was in the process of moving and wasn't able to continue lifting and my bad eating habits came back which also completely stopped any exercise I was doing. After getting extremely discouraged from seeing the scale I decided to look into getting an online personal trainer in November. I want to clarify I do not advocate everyone needs a personal trainer. I was in a situation where it was financially viable for me and I felt I needed someone who would be able to help me stay accountable.
Now for the things I've learned and how its helped me out.
1. I wasn't going on a diet, I was reprogramming myself to build better habits.
I went from eating out multiple times pretty much every day to attempting to make every meal at home. Sometimes those meals were your normal "healthy" meals sometimes they weren't. However, even most of my "unhealthy" meals were still better than grabbing upwards of 4000 calories from fast food chains and local restaurants in a day. To start out I wasn't tracking my nutrition I was just building that habit. Currently I make most of my meals from home, I usually allow myself one meal out a week and make it fit within my calories and macros. As for exercise, I had a decent base to start out with. I started a 3 day split full body routine and did a daily walk for at least five minutes. The first few days were pretty rough, but got easier after the first week or so. I now do a 4 day split (Mon, Thurs - Lower/Core, Tue, Fri - Upper) with Wednesday being cardio, usually 40 minutes on stationary bike. My daily walks are usually now 20-30 minutes and every weekend I do at least a 5 mile hike.
2. I didn't let a slip up turn into a downward slope.
This one has been a major downfall in the past for me. I didn't always succeed with eating at home and every now and then I would have a week where I ate out more than I should have, and sometimes thought well I've ruined it so what's the point of continuing. Then I would realize a few bad meals in a week, or a skipped day or week of workout won't destroy all the good habits I've built so far unless I let it.
3. I learned about what's in my food, and how that affects me.
I taught myself about Macros. I learned that Protein and Carbs have 4 Calories per gram, Fat has 9 Calories per gram, Alcohol has 7 Calories per gram. I learned proteins and fats are essential for a healthy diet. I took this information and started tracking all my nutrition. I began to learn a Macro ratio that left me feeling more satiated for the day. I found ways to make healthy alternatives of unhealthy foods. I started getting to a point where I could estimate my calories more accurately. I understand many people hate tracking that information, but it helped me gain a better understanding and I have gotten to the point where I enjoy tracking it all.
4. I Look at more than the scale for progress.
Find things to help you gauge your progress other than just the scale. As many on here suggest start taking progress pictures immediately. You don't have to show them to anybody, but more than likely you will want to. Almost every single item of clothing I own is too big. I no longer have to ask for a seat belt extender on airplanes. My stomach sits farther away from my steering wheel than it used to. I'm not completely drained mowing my lawn anymore. My back doesn't hurt 24/7 anymore. Keep reminding yourself of the small things as they add up. I still struggle with some body dysmorphia as any time I look in the mirror I still see 395 pound me, but then I look at all the other things and realize how far I've come.
5. Finally, Think dial not switch.
I want to give my trainer credit for this one as this has helped me out immensely. Think of this process as turning a dial rather than flipping a switch. You want to slowly change what you are doing to be able to form and keep those habits rather than going all out in the beginning and burning yourself out and reverting to your old ways. Don't start an intense exercise program after you've been sedentary for so long, start walking for 15-30 minutes a day. Cut out drinks which are calorie dense. Add in things as you go. I know we all want to lose weight as fast as possible, but lose the weight in a way where after your done you will know how to keep it off.
Also, I want to thank all of you on this sub as I come here a lot to hear all your amazing stories and progress and it really helps keep me going.
submitted by
/u/KremlinKarl
[link] [comments]
from loseit - Lose the Fat https://ift.tt/3bc6KpR
