Losing weight & reducing stress/impact on joints

I've been very concerned about my runner's knee because never had a musculoskeletal injury before. My PCP said that weight loss is probably my most surefire way of reducing the chance I get runner's knee and will delay the onset of osteoarthritis. I am just curious if there are any Redditors on this sub who have been able to notice less knee pain s/p weight loss (particularly if one has experienced runner's knee when overweight) I know anecdotal evidence is YMMV, but just looking for any support right now

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19 M Weight Loss Journey Advice

Hello everyone! I’m a person who’s been morbidly obese all my life and peaked at 139 kg when I decided things need to change. 2 years later after going down to 105 and gaining it back to 129 I’m following a stricter diet now with calorie counting which I did not do previously and getting more sleep as I fixed my insomniac habits almost I’m current down to 111 kg from 129 in 4 months and need tips as I’m lifting and doing cardio in the same day. I try to hit all my macros and eat around 1900-2100 calories per day and burn 750-1000 cals per day. Would body recomposition or cutting be better as I’m trying to lose weight but also build or retain my muscle mass which is at 60.2% whilst my fat is at 36.6%. Any advice would be appreciated thank you!

Note: the reason why I’m asking is because I’d like to maintain my muscle mass as much as possible while burning fat.

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Down 30lbs in 7 months!

https://imgur.com/a/mMPY7HH

29/F/5”4 SW: 220lbs CW: 190lbs

I had already lost 10lbs in the photo on the right, and I’m really wishing now that I had taken a photo on the very first day! I was so miserable with my body I avoided even looking in the mirror. But I’m proud of that woman. She was working, finishing college, and just gave birth. Big shoutout to my past self for also trying to juggle calorie counting with everything else I had going on at that time.

I learned filling up on veggies at meal times would help me stick to my 1,800 calorie limit and I started taking long walks with my dog and kids in the evenings. I still have treats from time to time but I practice portion control or use substitutes (like blending up yogurt and frozen fruit in place of ice cream). Over the last month I’ve started using my husband’s TRX 5 times a week so I can start building up my strength and I’m feeling better than I have in a few years now.

This isn’t my first weight loss attempt (I was desperate to be “super skinny” all through my teens and early 20’s) but it’s certainly been my most successful. I haven’t set a goal weight or time limit for myself this time. I’ve just been enjoying the positive changes in my physical and mental health and hope to keep making progress.

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Happy body weight?

Is it possible for your body to get to a certain weight and just stay there? I lost 60lbs (30kgs) and I have been maintaining my weight at 170lbs give it take a few pounds for a year now.

No matter how strict I diet or even if I over eat one day, my weight stays the same!

My body composition has definitely changed as I am building muscle, losing fat but staying the same weight.

Is it possible for your body to just be ‘happy’ at a certain weight?

I wanted to get down to 70/75kgs when I started my weight loss journey, best I’ve gotten to is 77kgs (174cm female)

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Small Body Changes

I find that noticing small changes in my body are key to staying motivated during my weight loss journey. Some of the things I've notice are below.

- Can actually see my anatomical snuff box(tendons of thumb extensors)

- Starting to see some vein popping in my forearm

- Jaw line changes

- Sternoclediomastoid muscles in neck are much more defined

- Can see my adam's apple more clearly

- More ribs when I lift my arm over head are more visible

- I can feel more of my shin bone, as in more of the anterior face of the bone

- When I flex at the hip, I can feel my proximal quad (rectus femoris) tendon

- I see my metatarsals in my foot more clearly

Just some little changes that show progress that may not be reflected on the scale. Definitely a reminder that 1 pound of weight loss likely means 1 pound of fat, which occupies so much volume on our bodies.

Stay hard friends, and drop a comment on small changes you've noticed in your body, or changes in your mood, personality, behavior,etc. that you rely on to stay motivated when the scale is stalling!

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Anyone dealt with worsening pain after weight loss?

I've had issues with my back since forever, and I've always attributed it to my weight (as have my doctors). When I started my weight loss I was 340lbs, and I've gotten down to 270 now. However, my back hurts 10x worse than it did at my highest weight. Anyone had similar issues? What could be causing this? I know I still have a ways to go before I'm at a healthy weight but I wouldn't expect this issue to get worse after dropping 70lbs.

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A few things I realized after losing the weight

Well, not ALL of it, but I am roughly 80% of the way there, with a loss of 52lbs currently. I wanted to share some of the changes that happened in my life that some people might not think about or expect, or for people who have lost a major amount of weight already, maybe they could relate to me.

1. The amount of energy difference is more than you can imagine. This one seems obvious, but I from my perspective of being almost or above the obese line all my life, and now I am not, I did not realize the sheer difference of cardiovascular health and endurance. What I thought was normal was not normal, it was just all I knew. The amount I can do without getting winded is not even comparable. My resting heart rate went from 92 to 64.
2. Getting new clothes is expensive, but you'll 100% want to do it. I suggest everyone put money aside for some basic replacements because you will drop entire sizes of clothes. I went from a XXL to a L. Nothing stops you from wearing baggy shirts or a belt that keeps your jeans on, but 99% chance you will want proper fitting clothes that not just look how they should, but show off your progress. Sometimes it is hard to get rid of that favorite shirt that no longer fits, but you'll love the difference.
3. Your weight loss will trigger others to want to do it. Personally, almost everyone in my family has taken up wanting to lose weight after seeing my progress. It will motivate others, even if they don't tell you. Prepare for a lot of questions, a lot of people you know wanting to start (and a good amount not doing it in a healthy way, you decide if you want to teach them how you did it or not), and sometimes, dealing with jealousy.
4. It won't be as straight of a track as you'll plan for it to be. You will hit walls. You will maintain instead of losing even when you feel like you should be losing. You'll go ham on a special dinner. You'll give in to cravings. It's okay. You don't ruin progress by one meal, the average is what counts. In fact, if you go too hard on dieting and cut out all "bad" food, it isn't a question of if you will fail, it is a question of WHEN.
5. At least for me, I forget the difference in how I look. When I go to the mirror I expect to look so fat, and still catch myself being like "oh damn". I'll go to put my hands on my hips and expect to make contact at a certain point, and I won't, my hips are smaller than that now. Pretty cool, and a reminder that you're on the right track or positive reinforcement that you've made that progress.
6. You'll dread hearing excuses from other people on why they can't lose weight. This goes hand in hand with #3. People will give a lot of excuses as to why they are heavy and cannot lose weight. They don't have time. They ate less once and it did nothing. They have bad genetics. Doesn't matter what it is, I can tell you that after you go through it and know just how possible it is through hard work and a frame of mind change, hearing others almost downplay your achievement by making excuses will most likely anger you because you know it isn't an excuse.

I'd love to hear other's stories, perspectives, and thoughts on these points!

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