NSV - i ran my first ever 5K since starting my weight loss journey last year!

today i dragged myself out of bed and ran 5K (without walking at all) for the first time ever!!!!!!! i did it in about 38 mins with an average pace of 7:40. this is considered slow i believe, but this is miles ahead from when i started running.

my first run ever (which was about a year ago) had a pace with two minutes more (around 9:30) than the one i did today. impressed at all the way ive come!

the scale hasn’t been moving much for me these days because of the many cheat days ive been having (still 30 pounds lighter than last year but struggling to lose the 10lbs to exit the obesity bmi). however, it’s nice to see that i’m making progress nonetheless!

i have been running on and off for the past year, without a training goal in mind. though, ive been doing hiit a lot! (i find it very hard but satisfying and time effective! i love jumping around) it really helped me build my cardio up for the past few months. i mainly did the 500 calories burn video from Chloe Ting and Calorie Killer HIIT from a-fit. i would do one daily for five days, rest for two days and move to the other video for five days. after two weeks, i’d go back to more moderate exercise for the last two weeks of the month and start again the following month!

i moved to hiit workouts from the fitness plus app since getting an apple watch and those have been very effective as well.

now im ready to work on my speed and eventually run a 10K! good luck to everyone and keep on working hard on your journeys!

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“Refeed days,” plateaus, and the mysterious science of weight loss

This week, something odd happened to me that has happened to me once before and that I’ve seen happen to others on this sub as well.

I spent a weekend on vacation eating whatever I wanted, and when I got back, I had lost two pounds.

We all know that moderate, healthy calorie counting does not disrupt one’s metabolism. In other words, we know that weight loss plateaus are probably not the result of increased metabolic efficiency, aka what some have dubbed “entering starvation mode.” So if that’s not what happens when people seem to break plateaus via controlled pig-out…wtf is happening?

The only theory I’ve seen put forward is that a refeed day jostles your metabolism out of its new routine and briefly increases its speed. But doesn’t that idea lean on “starvation mode” rhetoric? What gives? Considering the speed of the weight loss people notice in these scenarios, it seems likely that it’s water weight, but why would a brief period of overeating lead to loss of water weight instead of retention?

Any hypotheses? I’m stumped. Stumped, and full of seafood.

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I need some insight on Heart Zones

For almost 4 months I've been eating better and exercising (cycling and weights). I've been at a minimum of a 1,000 caloric deficit per day. When I have rides like today I struggle with cutting too many because I know my body goes into that "survival" mode. I also try to do some weight training once or twice a week but when I have a choice to ride instead, I'm on the road. My weight loss has been pretty much non existent so I'm wondering if I need to take a chill pill and throw a few "easier" rides in the mix and stay in my "Fat Burn" zone? I've seen a few posts of people riding for weight loss lately so I'm sure any advice or knowledge would be helpful to more than just myself. I have a "Sleep" Dr. appointment this week and I already know he's going to give me crap about losing weight, and I'm trying dangit! lol Summary of tonights ride- 1 min Peak 57 min cardio 13 min Fat Burn

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Weight loss struggle during COVID.

It’s almost embarrassing to admit, but I gained weight during this pandemic. And I’m not talking a little weight. Im talking a lot of weight.

And I’m almost ashamed to admit that it’s been a struggle for me my entire life.

So here I am again, on a weight loss journey. But this time I have a rock solid accountability partner, which is something new.

But I do have to cut myself some slack. I worked myself to the dirt, went into the hospital and fought with doctors to let me back to work. Then once I returned, that same job I loved became the thing that almost broke me. During all of this, my grandma (everyone who knows me knows how close we were) passed away, and I couldn’t even visit due to the lockdown.

I began to crumble.

I ate my way through all of my problems. But no one around me would say anything to me. I knew it was unhealthy, but I couldn’t help it. I needed a way to get those oh so precious endorphins, and such an easy way was to just eat. The taste of something sweet, or sour, or hot, savory, whatever it was. It was my escape.

But after a while, I didn’t feel like escaping anymore. In all honesty, for a while, escaping was no longer working - I was just miserable in general.

So I did it. I got help. I went to a dietician, and three months in I’ve lost 15 lbs. that may seem small, but considering I had tried every diet I could think of (IF, low-carb, HIT + high protein, vegetarian, etc) and up to this point I hadn’t been able to sustain weight loss, well, I was ecstatic.

I hope that you can share in my excitement. I’ve found the number one thing to help is time. Enough time to hit milestones, enough time to see the differences, but most importantly, enough time to heal.

I haven’t posted either of the left pictures, because I was so (and still am somewhat) embarrassed by them. But, here’s the thing. Life is full of changes. And that was my past self. I’ve changed since then, both physically and mentally. And I hope to keep changing.

Here I am so far - with the pictures I’m talking about.

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Anyone else feel as if they don't do enough to lose weight?

I f(20) weighed 200lbs at the beginning of this year i've been trying on and off to lose weight and now i'm at 160lbs. I've been hovering around that weight for a couple weeks now. Lately i've been finding it hard to stay motivated because losing that 40lbs was hell and the realization hit me today that i still have another 40 to lose (ideally) by the end of the year. i'm determined to meet that goal but i'm not sure what else i could possibly do to speed up my weight loss.

I noticed that the more weight i droped the more slowly the more i lost, so i began making some more changes and started working out 1hr+ every single day, cutting out carbs from my diet, and eating healthily in a larger caloric deficit. I also intermittently fast for 23 hours daily. I'm devoted to my regimen because it has helped me lose what i have so far but i can't help feeling like there is more i could be doing to lose weight. Do any of you guys have some idea of other things i could do and implement or cut out to see some progress?

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Made huge health improvements in 3 months

I had a physical 3 months ago and had the following problems:

Obese (5'9" @ 214 lbs)

High cholesterol and especially triglycerides

Prediabetic

Non alcoholic fatty liver disease

My doctor put me on the lowest dose cholesterol lowering drug, but I also decided enough was enough and got to work:

1. Very low calorie diet. I read the book 'Fast 800 diet', which is based on some studies where VLCD's were able to reverse Type II diabetes, and it really clicked with me. I know this is a bit controversial, but I think there is somewhat of a circle jerk around losing 1-2 lbs a week. I have created dozens of google spreadsheets over the last decade where I would create a fresh schedule of weight loss at the suggested 1-2 lb a week pace, and every time I would stop updating after a few weeks / months. I think for me, seeing large amounts of weight loss quickly is a huge motivator.
2. Started with meal replacement shakes and supplemented with protein (canned sardines,
   salmon, fried eggs) and stir fried vegetables for fiber when I got sick of the shakes. The first week was terrible but afterwards was totally fine. I had plenty of weekend plateaus, cheat meals, etc., but I think having a very low baseline of calories on most days will still give you big weight loss numbers every week for motivation.
   
3. Around week 3 started the couch to 5k 9 week running program. I downloaded the original BBC podcast and listened to it during the runs. I did my own supercharged version of the program by not resting every other day as suggested and instead did powerwalks for 30-90 minutes on off days, and I chose to do this simply because my body felt good doing it. Finished the program with flying colors and can't believe I originally started out getting winded after jogging 2 blocks.
4. Other tips. Weighed myself naked after going pee right after waking up every morning. Getting more consistent numbers at the scale helped me stay focused. During my off day walks, I would listen to diet / nutrition / medical youtube videos / podcasts to keep me focused.
   

After 3 months, my doctor had me take the same blood tests and here are the improvements:

Weight loss 214 -> 183 (31 lbs)

Total cholesterol 257 -> 159 (range is <200)

Triglycerides 397 -> 127 (range is <150)

HDL 44 -> 46 (range is > 40)

LDL 134 -> 88 (range is < 130)

ALT (marker for liver disease) 76 -> 22 (range is < 60)

Fasting glucose 100 -> 90 (range is < 100)

A1C (marker for Type II diabetes) 6.3 -> 5.4 (range is 5.6)

Going forward:

I truly am excited about jogging / exercise now. I hope to make jogging a lifelong hobby. I probably will pick up some adjustable dumbbells and a rowing machine once I find the space for them. My plan is to continue losing weight until I get down to 150 lbs, and I've come to terms that I won't be able to eat like I used to before, but instead treat certain foods and eating out as treats as opposed to regular habits.

Anyways, I hope some of you find this helpful and find your own strategy for achieving your health goals!

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Just an update

82 days since I started my weight loss journey. (I’ve been updating periodically, as you can tell by my posts) I realized it was a while since I last posted, so here I am :) In the course of almost 3 months (not quite) I have lost 18 lbs. 5’2 woman, have gone from 209 to 191 pounds. I admit it’s gotten harder since the semester & my job started back up. I don’t always have time to work out but on the days I don’t, I make sure I am still eating at a deficit. I’m pretty proud of myself for getting this far, and just need to keep pushing. 😊 Whoever is reading this, you can do it!!! This subreddit has helped me a lot and I am sure it can help you too :)

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