Why do people say running isn't very effective for weight loss?

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I don’t get this. I’ve started to run recently for weight loss and it feels amazing, but many people on Reddit or the internet claim that running just isn’t that effective for losing weight. This makes absolutely no sense. I’m a 5’8’’ 167lb man and, according to multiple calculators online and several scientific articles, my afternoon 32 minute 5.5km run burned around 427 calories. Now, I’ve been consuming 1500 calories per day to lose weight. How can running not be effective for weight loss If I just burned a third of my daily caloric intake? Let’s say 427 calories is overestimated and cut it in half: 213 calories can still easily be the difference between achieving your daily caloric intake and overeating for that day. Running for 30 minutes isn’t very hard (not talking about obese people, that’s a whole different story) and it doesn’t take up much of your day. Yeah I agree that 90% of weight loss consist of a diet, but I’m pretty sure running helps a ton. Am I missing something?

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For the first time someone has noticed my weight loss

I'm just so glad someone else is noticing my weightloss. Ive been on this journey for 4-5 months and I've not lost too much weight, just enough for myself to see a small change. Today I was wearing this coat, I'm not sure if it was because the coat looked flattering or because there was a change to other people. But in the afternoon my mum said 'since going to the gym I look a little taller' which I assume meant that I look a little slimmer giving me the illusion of looking taller. And a few hours later I was at my aunts house and she said to me that I've lost weight. I'm just happy because after all these months my weight loss is starting to become noticeable and my hard work is paying of.

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I was the epitome of "you can't out run a bad diet" (or in my case, out bike)

I've always loved biking, but in the last year and half (April 2020), I've been biking more and more with working from home due to covid. For the last year, I bike on average 140-160 miles (225-260 km) a week. That is about 11 hours a week on a bike. I also walk 2-3 miles a day.

At first biking so much, I did notice some weight loss. I didn't weight myself at the time, but I could tell from clothes fit. As my biking continued, I gave myself "permission" to eat whatever I wanted. Surely what I was burning on the bike was more than I could eat, right? Wrong! Adding in chips or cookies as regular "snacks" stalled any weight loss and kept me stubbornly in the obese BMI range.

Yes, I was obese, exercising a crazy amount. Don't discount the ability or endurance of someone just because of their weight. I biked a century in April 2021 (100 miles / 160 km, 4000' / 1200 m elevation gain in 8 hours). But I was still obese because of my poor diet.

I finally got into CICO and started counting and controlling my calories. I still bike about 150 miles a week, but I have lost about 45 lbs through tracking and counting my food, staying within my calorie budget. I do value exercise, but I do not rely on it to keep my weight down. For anyone who thinks, I exercise so much, why aren't I losing weight? I would advise you to track calories. It's far easier to eat 1000 calories than to burn 1000 calories through exercise.

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Fate is strange sometimes

Yes, you read that right. The title says fate with an e, not fat. So instead of telling you about my weight loss story, I will tell you a little story about fate.

I‘ve been driving home from the gym with a nagging craving for something sweet, ideally a tub of Häagen-dasz vanilla caramel brownie ice cream if we are being truthful. I have had more sweet cravings in the last few weeks which have probably more to do with a lack of relaxing sleep, more stress and low vitamin D levels as the sun hours are getting fewer day by day as we are nearing winter.

Since I am on a path of not depriving myself of anything - still working on the sleep deprivation, though - I did a little de-tour for a supermarket that I was positive had my serotonin provider of choice in store.

So, this is where fate comes in. At the supermarket’s parking lot, I realized I had left my wallet at home. Well, I thought, that was probably a good thing to happen and there must be some supernatural power taking care of my waistline and of my IBS, I guess. I continued on my way home, not nearly as disappointed as I expected.

But, dear readers, fate paid me a second visit that I did not see coming at all. By the time I reached the street I would have taken had I not done the de-tour, there was a large car accident with police cars blocking off the street I would have originally taken. The street I was on - my de-tour street - was not blocked and I was able to drive home without any hindrance.

What do you make of this, dear readers? Has fate been my friend? Is this a sign that life sometimes gives us greater rewards if we are being less than perfect?

Anyway, I hope you enjoyed that little story and that you happily ignored all those little mistakes I made since English is not my first language.

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What is your best response when people say you’re “too skinny”?

5’8” F 170lb down from 220lb here. Lately I’ve noticed that some of my family, friends and coworkers have gone from complimenting me on my weight loss to “being concerned” that I’m getting too skinny.

I am in no shape or form too skinny. My BMI is actually still overweight, but I am right on the border of finally having a healthy BMI (yay!). I think we’ve become so used to obesity as a society that people can’t recognize a healthy weight anymore.

I had an interaction with a coworker that particularly rubbed me the wrong way when they said I’m “wasting away” and I said “Dude I’m literally still overweight” and they insisted I was lying. Wtf? Lol

I’m planning on still losing hopefully another 30lbs. If the “too skinny” comments have already begun, I can just imagine what’s coming for me. I’m dreading people thinking I need an intervention or whatever other nonsense.

So please help me fellow losers! How have you been handling these situations? I will say I suck at asserting myself so it’s hard for me to just tell people to screw off, haha

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When you hit that new benchmark *chef’s kiss* — My lowest weight since college

I was an overweight child, an underweight teen who struggled with disordered eating, and then an overweight adult. I’ve always wanted to maintain a healthier weight, but would lose steam once I shed a few pounds and gain everything back and then some. Spending enough time in this community made me realize I wasn’t making sustainable changes but was just focused on dropping weight as quickly as possible. So I decided to focus on health first, calorie counting second. This was really important for me because quite frankly I have always had the diet of a trash panda.

I never ate fruits and veggies; a couple of years ago, biting into a veggie would literally make me gag. I drank so much soda that fruit tasted like dirt to me—not sweet at all. So I made a goal of one veggie a day, basically a serving of roasted broccoli or asparagus with dinner. Things I liked the flavor of, but needed to learn to deal with the texture without barfing. I spent a lot of nights gagging my way through broccoli and washing it down with huge glasses of water. Today my goal is two fruits and two veggies a day—still far from the recommended, but such a huge improvement for me. I don’t gag at all when biting into veggies, and I’m excited to try a new veggie this week—Brussels sprouts.

Lo and behold, making these healthier swaps (eg broccoli instead of a second slice of garlic bread) actually helped me do better with CICO. I averaged together my TDEE from several calculators and made a goal to eat between 1400 and 1500 calories a day. I started walking my dog a couple of miles a day most days a week. And slowly but surely the weight did come off!

I updated my flair today for two reasons: I found a picture from Jan. 1 2021 where I weighed 170, and I weighed in today at 149.9. I haven’t been in the 140s since I was in college!! This means I’ve lost 20 pounds this year. Some days I still can’t believe it looking in the mirror, but others I see my legs or profile and I’m like damn!! I really am doing the damn thing!!

Just wanted to share this out into the void. Weight loss can be hard to share about; a bit taboo it feels sometimes. So I wanted to share this with the community that’s helped me so much.

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32M, halfway to my goal, here's what I'm noticing works!

Hi all! Like many of you I'm sure, I'm on my second weight loss journey, but my first one in about a decade (since my early 20s). I'm a 32M, 5'9, and trying to go from 268.6 lbs to 220 for my first goal! I began the journey on August 5th, 2021, and my goal was to be 220 lbs by Christmas and 210 or lower by my 33rd birthday in June 2022. The goals are so different because, given my first weight loss journey, I learned the weight falls off much faster at the beginning and then once you start to hit plateaus, it takes a little longer. For several reasons I feel this isn't just another weight loss journey, it's a permanent lifestyle change. I want to first start off that weight loss and lifestyle varies and is subjective to everyone, but here's what I'm noticing has helped now that I'm over the halfway mark of my first goal and currently 237.8 lbs.

1. Weigh myself every day. This is hardest at the beginning, when you feel the shame of how heavy you are. This is also difficult when you first start to see weight fall off, only to see a pound or two creep back up. Your body weight is fluid, don't get discouraged and keep weighing yourself. Progress tracked is progress gained, so I keep a note in my phone that I update every morning after my shower.

2. No fast food. As someone who LOVES fast food, this was difficult. In order to limit my exposure to fast food, I deleted all food delivery apps on my phone. A bonus effect of this is, aside from my weight loss so far, is the savings I've noticed in my bank account! Food delivery adds up.

3. I started intermittent fasting. My eating window every day is 11 a.m. to 7 p.m., and outside of this time I allow myself only black coffee or water. However, life happens and to avoid causing anxiety for myself, I've created a soft window for this. I violate my fast for special occasions, such as a birthday or a night out with friends, but I'm also cognizant of what I eat in those situations, if anything. I've found this to be very helpful, and I use the Fastic app to track my water intake, stop and start my fasts, and my daily steps.

4. Started walking way more. I have a dog, and there were days I would cheat myself and my dog where I would rationalize not going on our usual long route. I stopped this. I don't have a soft rule for this, it's a hard rule, my and my doggo stick with our longest possible route every day, with a shorter one in the morning before work, rain or shine. Benefits of this include a good feeling of sticking to a standard I've set for myself, getting quality time with my favourite podcasts, and my dog seems much happier too!

5. No beer. This was harder than fast food. I've completely cut out beer, and I've made a personal promise to myself that my next beer will be on my 33rd birthday IF I hit my goal of 210 or less. Now, I haven't cut out alcohol completely. I drink hard seltzers, wine, and bourbon. I'm now at the point where I don't miss beer and I even bring my own drinks to my beer league hockey games and enjoy a 100 calorie parking lot hard seltzer (or two) after the game instead of a 250 to 280 calorie IPA.

6. Diet. In my first weight loss journey, I learned many things but the biggest was and still is this: you can't out work a bad diet. I am not Olympic champion Michael Phelps. I cannot eat, nor do I require, thousands and thousands of calories a day. At home, I eat a 90% vegetarian diet. Yogurt and cereal, scrambled eggs with peppers and onions wrapped in a homemade pita for a breakfast burrito, potato/pepper/onion hashes, pastas with various sauces, curry on rice, perogies, etc. Additionally, I try to make everything from scratch as much as possible.

7. This is the last thing, and from past experience I know it's most important. In my first successful weight loss journey, when I hit my goal I treated it like a final destination, like if I hit this arbitrary number the weight will never come back. I was wrong. I am implementing a PERMANENT lifestyle change, not going on a journey. That's what I am doing, and that's what I have made peace with. Will I be more liberal about putting things in my body that I'm currently not right now when I hit my goal, like beer? Absolutely, that will be a nice reward! However, will I let beer replace what I am doing to lose the weight? No. Will I continue to monitor my weight daily and if I see an uptick, will I take a break from beer? Yes. Will I continue to respect my soft fasting window, even after I hit my goal? Yes.

What I am doing works for me. I've discussed it with my doctor, and once I got over the mental hurdles and accepted this is what I'm going to do it became just... a part of me. I've referred to this as a weight loss journey, but I'm starting to hate that term. Weight loss isn't a journey with a set destination to me any more. The journey is life, the destination is death, and I'm choosing to take a better (for me) path where weight loss and then maintaining the loss is a responsibility I have. If I were to offer anything other than good luck and well wishes as someone doing this again, and determined to do it for the last time, it would be this: don't give up. You can do it.

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