My PT told me today that I'm too heavy to run

I started my new routine two weeks ago. I have a schedule from my PT to start running very slowly with walk-run. Every time I went for a walk-run session these past two weeks (6 times in total) my shins have bothered me. I even repeated the first week of the schedule because I felt my shins weren't strong enough to increase difficulty. The worst point was 4 days ago on my friday run. My shins hurt a lot and while it has gone down, they (and other parts of my upper and lower leg) are still a little sore.

I called my PT this morning and explained what had happened the past two weeks. He asked some follow up questions and has basically confirmed what I was already afraid of: I am too heavy to run.

My weight is putting too much stress on my calf and shin muscles for me to do a high impact exercise like running. The fact that I'm still in pain from my friday run means I have to stop NOW. He's aware I'm sensitive to injuries and has advised me to continue doing walks as long as the same problems in my shin stay away and also to continue with the strength exercises and other exercises he's given me.He's told me to "try again when you lose 5 kilos or so"

So far I feel like it hasn't really hit me yet. I feel a bit dazed. My weight loss these past two weeks was going really well. I've got a simple deficit of 500 calories and I'm not having any trouble calorie counting and sticking to it. I've been steadily losing in small increments. I was also really enjoying my runs despite the pain. I have always liked running (even though I complain about it all the time lol) and I was really enjoying getting back into it.

I just hope that my weight loss will stay on track.

EDIT to add what I forgot:
My PT has talked about swimming, cycling or hometrainer as alternatives, but I can't afford a gym membership right now and the hometrainer at my PT is busted. A swimming membership is also to expensive unless I want to freeze my butt off in the lake nearby... which I don't :P
I do go cycling but my PT and I have concluded that my bike wouldn't be suitable for longer rides (1 hour +) for me so bearing all that in mind he has advised me to stick to the exercises he has given and walks. He has also okayed things like yoga and home exercise videos as long as I stick to low impact.

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Am I delusional or are my pants getting looser after a workout?

33, fat, short, male. Anyway I have been hitting that gym hard and I tell ya, my fat pants just get looser and looser, especially after working out. It's weird cause all I've read is that clothes usually feel tighter after a workout. I have tried the other fat pants that are the same size and they feel looser too so I'm not stretching the pants. Maybe my OCD is acting up from the exercise and giving me delusions of grandeur.

Can you actually lose weight working out? I was always under the impression fat and weight loss happens when you sleep. Either way I'm looking forward to getting into those goal jeans of mine.

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3 Healthy Banana Bread Recipes

Don’t throw out those overly ripe bananas! While you might think they’re a lost cause, they are the perfect base to create a classic sweet treat that everyone loves: banana bread! Sure, you could make a smoothie or some creamy nice cream. We love those, too. However, it’s baking season and fall is the perfect time to crank up the oven and enjoy some warm comfort food. What better time to whip up some healthy banana bread?

Homemade banana bread is the ultimate baked good. It can double as a dessert or breakfast and pairs perfectly with a cup of coffee or hot tea. When made the right way, it can also serve up some major health benefits. According to Healthline, bananas are rich in fiber and antioxidants, while also being beneficial for digestion, weight loss and heart health. They contain several key nutrients, including potassium, vitamin B6, vitamin C and manganese. You can also make healthy banana bread by using whole wheat flour and swapping in maple syrup, honey and cinnamon instead of regular sugar.

There are many ways to make delicious and healthy banana bread. Check out three delicious and creative recipes below! From a fall-inspired Pumpkin Banana Bread to a crunchy almond variety, you’re sure to find a new favorite treat!

10 Banana Recipes You’ll Go Bananas For

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1. Pumpkin Banana Bread >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

Pumpkin puree and pumpkin pie spice add a unique twist to classic banana bread. This delicious dessert is perfect for autumn. We add extra natural sweetness with unsweetened applesauce, maple syrup and, of course, two ripe bananas. A touch of cinnamon and a little vanilla extra add even more freshly baked flavor. We use a delightful combination of whole wheat pastry flour, eggs and nonfat plain Greek yogurt as the base of this bread. Try it out here! >

2. Almond Banana Bread >

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

A beautiful sliced almond topping adds crunchy texture to this healthy recipe. Not a fan of almonds? You can easily swap in some chopped walnuts, pecans or cashews instead. We add even more delicious almond flavor with some almond extract and unsweetened almond milk, plus a touch of extra sweetness with honey and unsweetened applesauce. Whole wheat pastry flour, eggs and three ripe bananas hold it all together. Get the recipe here! >

3. Gluten Free Banana Bread >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

We make classic banana bread gluten free by using a gluten free all-purpose flour. The other of the ingredients are pretty standard, including three ripe bananas, eggs, light butter, vanilla extract and cinnamon. We also add some extra sweetness with unsweetened applesauce. Get baking! >

11 Healthy Bread Recipes for Baking Season

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The post 3 Healthy Banana Bread Recipes appeared first on The Leaf.

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Why am I only losing 0.8lbs a week?

I am f21 5'4 and currently weigh 155lbs, my goal is to weigh 127lbs and for the past month I have only lost 0.8lbs a week.

During the week I eat about 1200/1300 calories a day, lots of veg, protein, soups etc and I walk about 12,000 steps a day and try to do weight training 3 times a week.

At the weekend I don't go to the gym but still average about 10,000 steps and I restrict my eating less to about 1500/1600 calories a day (just to keep sane, as I am a student so need to have a social life on the weekend)

I have calculated my calories in vs out (TDEE is apparently 2000 calories) and I burn more than 3500 calories a week, so what am I doing wrong to lose less than a pound a week - at this rate I am going to lose faith in this weight loss goal, as it is so slow and I see no physical change, or change in how my clothes fit.

TL;DR why am i only losing 0.8lbs a week when my cico in more than 3500

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Day 1? Starting your weight loss journey on Monday, 25 October 2021? Start here!

Today is your Day 1?

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Welcome to r/Loseit!

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So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

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Why you’re overweight

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Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

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Before You Start

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The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

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Tracking

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Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

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Creating Your Deficit

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How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

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The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

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Exercise

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Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

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It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel *awesome* and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

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Crawl, Walk, Run

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It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

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Acceptance

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You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

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Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

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Additional resources

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Now you’re ready to do this. Here are more details, that may help you refine your plan.

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• Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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I’m trying so hard to lose weight and I just got injured by a broken machine at the gym….

I’m so frustrated. I’m trying SO hard to lose weight and I just feel like the universe just doesn’t want me to. I have an existing pulled muscle in my arm and previously dislocated my shoulder due to an injury that occurred a year ago (also while working out). I’ve spent the last year slowly improving these injuries. My orthopedist and physical therapist both recommended me doing light lat pull downs to improve these injuries.

So tonight I was at a new gym and was on the lat pull down machine. The pin in the weights was jammed, I was unable to push it all the way in or take it out. But it was in probably at least 80% of the way and since it was jammed, it seemed pretty secure. But in the middle of doing a lat pull down, the pin came out causing the weights to crash out and the bar to yank my arm up super violently. So now my existing injury which was almost completely healed seems to be back to square one. I’m also a swimmer and am not able to swim with this injury. I just recently started swimming again as my injury has been better lately and now I won’t be able to swim again for a while most likely.

I am so upset. I have been working so hard to improve this injury and also lose weight. This is just so discouraging. I am going to try not to let this stop my weight loss journey, but I honestly don’t know when I will be able to workout again.

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Calculating Accurate Calorie Burn via Distance & Time

Okay, so these are probably really stupid questions, and I still get muddled in the details, so I apologize for being naive. My goal is to reach my target weight for my age/height, which is apparently 90-110 lbs. I am currently 130. Then I want to focus on building muscle, which I know will add weight onto it, but it'd be nice knowing that's muscle and not fat.

First off, I am fully aware eating is more effective than exercising. I love watching Aaron Carroll's Healthcare Triage and have learned a lot about both. I actually eat far less than most people, because my stomach doesn't make me aware of when I'm hungry, and eating too much makes me feel super bloated (and by too much, we're talking like... a single bowl of cereal, two eggs, or a large from Mcdonalds fills me up for about 2 days by themselves).

I don't get hunger pains or a growling stomach. I barely reach my daily calorie intake for 1lb/loss a week unless we order out occasionally. I've always been this way and 120-130 has almost always been my weight for the past 25 years roughly. I think a portion is from fasting for years since I'm Buddhist, but it could also be my ADHD, or something medical. I often forget to eat daily, so I have to be reminded to eat. Naturally, this slows my metabolism down a ton.

Second, I use a stationary bike that is kind of like the cheaper alternative to a Peloton. I love it to death, and do about 30 minutes to an hour on high resistance 4-5 times a week. It's not really a set thing as I mainly use it to control my manic episodes when the bi-polar hits. The majority of my day is at the PC, so sedentary. So this is the most exercise I get.

I'm not super hardcore on losing weight. I don't have issues with being addicted to counting every calorie, and maybe that's why it's difficult for me to lose or gain any kind of weight. But I'd like to try anyway.

So my questions:

1. Is there any way to calculate the nearest accurate amount of burned calories from biking? I know bikes are inaccurate, and we currently can't afford the watches or monitors that are seen as mostly accurate, so we're wondering if there's any other way to do so. I log my distance and time, but it doesn't make a difference on most apps given they have no clue what my resistance was during that time.
2. My protein intake is low, as I don't actually know really what to focus on eating for that? I've mostly always been low carb, but the recommendations like eating more fish doesn't work out for me much because I get pretty sick from most fish aside from catfish. We get lean chicken and steak, but I imagine just those two things isn't really good overall as far as just... constantly eating that.
3. Are there any accurate monitors/watches we could look into that are far more affordable? I'd love to splurge on the more expensive/accurate ones, but uh... Unemployment currently owes me 7k and has no time frame of when I'll get that.

Thus far I've just been... well, eating what proteins I can, keeping carbs low, trying to make sure I eat period, and biking for an hour at high resistance (I think my usual speed on it is 8-11 mph for 30 min with 5mph slower cooldown every 10 min?). Sometimes I don't keep track since I just go the speed of the music I listen to.

So... Is there any advice that might help with the weight loss with the situation I'm in?

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