Women who got into strength training/lifting/fitness, where did you start?

F/29/5'5 SW: 260 CW: 205 GW: 150

I'm at the halfway point in my weight loss and I feel like this is a turning point. Up until now I've been able to lose 2 lbs per week fairly consistently just by eating an average 1200 calories per day. But I've started to notice the weight loss slowing. I expected this because my TDEE is dropping as I lose weight. From now on, if I want to keep my rate loss at 1.5-2 lbs per week I need to start incorporating exercise (or eat less than 1200 per day but I don't really want to do that).

I'm very interested in getting into lifting or strength training. I admire women who lift. Women with defined arms and muscles are HOT. I know I can't actually gain muscel while losing weight but I can lose inches/gain definition for now. I also just generally want to be stronger and not get sore or winded while doing simple things like squatting or going up a few flights of stairs...

The only type of strength exercise I've ever done was using machines at the gym. I must have cancelled and renewed my planet fitness memebership 30 times in the past 5 years, I never stuck with it. There was one time I bought a set of dumbells and an excersie ball to do at home workouts. However, I never really saw results from this and I ended up hurting myself once because at the end of the day, even while watching videos on proper form and etc, I have no idea what the hell I'm doing. I feel like I can't tell when I am doing an exercise wrong vs right.

I've been looking into options as to where to start but I'm feeling very overwhemled. I've been browsing r/xxfitness and r/bodyweightfitness and there are so many different routines that require different equipment. I've considered hiring a personal trainer who can show me exercises I can do, teach me proper form and correct me when I'm doing something wrong but they are really expensive! I could only afford a few sessions at most! I've considered joing a gym with classes for now, like organge theory, but again expensive. The other aspect to this is that I am very out of shape. Like, can't walk 2 miles without getting a little tired and sweaty out of shape. I think classes might be too much and I'd like to be able to work at my own time and pace. So maybe I should just join planet fitness again? Or maybe I should buy some dumbbells and try working out at home again?

How did you get started?

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A little vent about myself

Hey everyone, as the title says, I’m feeling low and wanted to vent.

Ive always been a bigger kid growing up. I was very aware of my size vs those around me. I had family members telling me I should lose weight, stop eating so much, and be like other kids. I was 7 when I remember hearing it.

When I was 16 ish, I stopped eating a lot and did P90X 2 hours daily. While I enjoyed being thin, I was still feeling sad and I developed headaches daily.

Around 18 or so I started gaining all my weight and then some. I’m 5”3 and my heaviest is currently 220. Since 18 years old to now (25) I haven’t only been able to drop 10 pounds or less, always going up and down.

With the pandemic and staying home, it became worse.

I hate myself. I can’t find love for myself. I look in the mirror and feel disgusted. I’ve tried not eating, I’ve tried counting calories, any weight loss pills I could find. I worked out 5 days a week. Nothing changed. I feel really low, like everything is my fault.

All I think about is my weight. Every second of every day. It’s exhausting and I don’t know what to do.

I’ll note that I am on BC pills and antidepressants, but I don’t know if those make it hard to lose weight. Anyway, I just needed to vent about not liking myself and having no idea what to do anymore.

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Plateaus in certain places but not others?

For reference, I don't weigh myself due to anorexia in the past. I get incredibly obsessive around numbers on the scale, but not measurements so that's how I'm keeping track of my weight loss.

Starting measurements (inches): Bust 42.4 - Waist 32 - Stomach 39.7 - Hips 43

Current measurements (inches): B 41 - W 29.1 - S 30.4 - H 42.6

My goal is a 25 or 26in waist since that's when had the most energy.

However, since week 4, my waist has consistently been around 29in. I can feel that there is fat there which isn't coming off. My stomach measurement is going down an average of 1.5in a week, but for the past 3 measurements I've been 29 to 29.3in on my waist whereas previously I was going down around 0.5in a week.

Is there something I'm doing wrong? I'm trying so hard to lose weight in a healthy way (only measuring once a week, never going under 1200kcal, keeping a busy schedule so I don't over obsess about my diet, etc.) but my waist has plateaued. I feel like it's one of 2 things:

a) Weight is coming off my stomach first and will catch up soon, so nothing needs to change and I should relax

b) I need to increase exercise to create a larger calorie deficit to kick start my waist again

This is my first time losing weight in a healthy way, so I have no idea which one it is. Should I increase exercise or is this a normal part of losing weight?

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Need someone to give me a hand on calories

Hellow fellow people.

I've decided to do something about my weight ecently, in hopes that it would keep TLC from getting a new candidate for their quality shows. I've started doing exercises a couple weeks ago, started counting cals, eating less, cutting the gallons and gallons of sugar drinks, all that good stuff. What I'm completely unsure about now are my calories though as I feel most apps, calculators, guides, whatever, aren't particularly scaled properly for my current situation.

So here goes me:

Sex: Male

Age: 29

Height: ~180cm

Weight: ~195kg

In terms of work/exercises, I'm going for a 30-60min walk (read: walk, not jog, not run, just walking, about 2-4km usually) in the morning, followed by 9 hours of mostly sedentary office work, followed by 1-2 hours of resistance training in my little newly built home gym. Doing all of this 5 days per week with 2 off-days to rest. I've tried a couple of exercise plans in the past (to little success) but this is what's working for me right now and I'm planning to up those numbers over the course of my journey. In terms of diet, I reeeaaally just can't be bothered to macro count, I tried that in the past and it just didn't work - I'm completely fine with calorie counting, but once it goes into detail and every meal has to accompanied by a 10 minute planing session it just all falls down. Tried keto in the past, tried 100% sugar cutting, also didn't fit me. In that regard, I kinda want to retain my 'kinda just eat whatever' but with a lot more responsibility splashed in - so, sadly, no more Ben & Jerry for now :-\

Anyways, with that all out of the way, I'm kinda lost as to how many carbs exactly I should be aiming for. Since I'm also doing a bunch of resistance training I'd like to build up some muscle here or there, so ideally I'd like to not just permanently eat up my own muscles instead of all that juicy man meat. Most apps/calculators seem to recommend a whooping 3.500-3.800 calories per day (without any workouts or anything) in order to lose half a kg per week... which just seems insanely high for me. Others seem to be talking about 2.300 for weight loss with moderate exercise, others want me to go to as low as 1.500. Then I have big ratios of needing like 0.5g of protein per cm in order to support building muscles, while others claim it's 0.5g per kg... with others again claiming that it's like 1g per kg - meaning that I'd need anywhere between 90 to 200g of protein per day... when most sites keep talking about the average person needing like 30-50g of protein per day.

So yes, I'm kinda lost here as I honestly can't see that I seriously should be eating 3,5 kcal per day in order to lose weight - like, even for me that seems like a lot of food. I'm currently kinda just winging it, trying to mostly stay in the 1,6-2 kcal range, but since I'm also trying to build up muscles and ideally not just crash my metabolism into a pulp I don't know if that's just way too low. I'd like to rely on my hunger/satiation to guide me a bit, but I've pretty much lost them over the last 20 years and I honestly don't even know how full feels anymore - like, I know 'almost bursting', but I'd wager that's not a good measurement to stop eating.

Long story short: Does anyone have even just a remote idea of what my caloric intake should look like?

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How to Save 600 Calories a Day

By now you know: Losing weight boils down to using up more calories than you consume. It seems simple enough. The hard part is actually making it happen. But cutting calories and dieting doesn’t have to mean cutting out all your favorite foods. Don’t believe us? Check out these four simple swaps guaranteed to save you over 600 calories a day without putting the kibosh on your favorite flavors:

1. Drink fat-free milk instead of whole milk.

Replace your whole milk habit with a fat-free fix, and for every 16 ounces you trade, you’ll save over 130 calories. Feeling adventurous? Opt for unsweetened almond milk instead of your whole milk, and you’ll save even more—over 230 calories per 16 ounces.

6 Questions to Ask Yourself Before Snacking

Read More

2. Swap regular soda for seltzer water.

One 20 ounce regular Pepsi clocks in at 250 calories*. Substitute just one regular soft drink a day with a seltzer or sparkling water, and you won’t just save yourself 250 calories, you’ll also spare yourself a whole lot of added sugar. Seltzer water counts towards your daily water intake on the Nutrisystem weight loss plan.

3. Sub fruit juices with the real deal.

Many commercial fruit juices are packed with added sugars. Plus, they’re typically higher in calories than their raw fruit counterparts. Swap your 12-ounce glass of regular apple juice for a medium apple, and you’ll save yourself about 100 calories.

5 “Healthy” Habits That Slow Your Weight Loss

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4. Have mustard, not mayo.

Top your sandwiches with two tablespoons of mustard instead of the same amount of mayonnaise and you’ll save yourself over 175 calories. Save even more calories by skipping the cheese and stuffing your sammie with extra veggies.

Want to find out more tips on losing weight, but keeping your favorite food options? Talk to a Nutrisystem weight loss coach today! >

*Nutritional information taken from https://ift.tt/3fl1At9 on 12/23/2015.

The post How to Save 600 Calories a Day appeared first on The Leaf.

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Does anyone else think about their weight loss CONSTANTLY?

And I mean all the time. When I'm waking up, falling asleep, working, watching TV, playing a game, exercising... there is always a little bit of a background thought stream about CICO and food and my goals. It's not a negative experience, it's usually positive thoughts and feelings of determination and all of it is focused on health and feeling good, but it does just seem as though a lot of my time is spent thinking about it on some level. I do NOT want this to be the rest of my life while I'm maintaining. I don't even want it to be for the rest of my weight loss. Is there ever a point where it just becomes a background part of life, rather than at the forefront of every day?

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Fat-shaming doctors??

So I was listening to this fairly popular youtuber complaining how she's affraid to go to new doctors because they might refuse to look into her problem and just go "you just fat lol", how her gynecologist suggested weight loss surgery (ok that was weird .. i mean ... do you get obese down there??) without being asked etc. It's so weird to me. I'm obese, been overweight-obese-morbidly obese all my life. Never any doctor made any remark about my weight. They always took whatever my complaint was seriously. Once I went to the doc for strong knee pain, had a bunch of test made, and after hearing diagnosis I asked him "this is because I'm fat?" Only then, after hearing this magic f word coning from me, he nodded his head. He didn't even dare to say it out loud himself. And keep in mind, I'm from ex-soviet now EU country, political correctness is not very popular here. To be honest, I wish my doctors DID express more concern about my weight, although I don't blame them, it's a very difficult problem to treat, so much of it is purely mental. So, did you guys ever have negative experience with the doctors not wanting to take you seriously because you're fat? Is it realy that common like that youtuber complained and I'm just lucky, or was she just over-sensitive?

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