How efficient is going to the gym/ exercising for weight loss?

Hi guys, I'm in a calorie deficit of around 500 calories a day and have been doing this for a month and it's going great, I've finished university till September so have started exercising 3-5 times a week at the gym however I'm constantly being told in terms of weight loss the gym isn't really an efficient method, surely in combination with a calorie deficit it would help to speed up weight loss? Or have I got it completely wrong?

Thanks in advance!

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People is funny when they start to notice your weight loss

(Sorry for the possible mistakes,english is not my mother tongue)

After the,seemengly inevitable, pandemic weight gain I, like a lot of other people, experiencied, finally, this past January I managed to get ahold of myself and start to go back on track to make,slowly but firmly,changes to try to return to a healthier life style.

I don't consider what I am doing a diet,just sustanible eating habits that hopelly will last. This means planning my weekly meals to make them balanced and cooking meal prep and batch cooking so the days I am too tired when I got home I don't have the excuse to go for a frozen pizza. Gladly,I love cooking,so this isn't much of a struggle. I still eat little treats daily and I don't deny myself anything,but I try to be mindfull about it. For eg. I want to try this new ice cream flavor,I ask a coworker if want to share because I just want a bite,or I want coke,I buy myself a 1/2 litre bottle and make 2,3 sips that satisfy my carving and return it to the fridge,usually it lasts for a week.(btw,since I started to plan meals I have less sweet carving,I guess is because I am eatig more fruit too)

Exercice have been tricker,I started with using the stairs instead of the elevator and going once a week to aquagym. Then I got myself a fit ball and used it 5/10 minutes daily. Finally I found some indoor walking workouts that did the trick,I started with 2,3 days a week,just 10 minutes workout, and right now I am doing them almost daily because I really enjoy them,I actually look forward to the time of the day I will do them. Right now I am hitting the 3h weekly exercice without effort.

Since the beggining of the year I lost 10kg (around 22lb I think) and people who didn't know about it are starting to notice.

The funny thig is they think I've lost them suddenly,like,in the last month. And I am like, no,I am lucky if I manage 2kg in a month...

Yesterday a regular at the restaurant where I work,who is an old lady asked me what I am eating and her daughter chiped in saying "I bet you are eating just salads and fish,is what people who lose weight always eats" and I was like....no...and explained that yes,I am eating vegetables,but also all kinds of meat and fish, rice and pasta,but mostly legumes (this really seemed to mind blogging them). The old lady finished with a "well,you have already lost enough, so stop it already" like a command. Uh...no...I am still 10 more kg overweight...but I didn't bother to tell her that and just told her I am going to just continue eating as I should.

Just wanted to share,because this happened yesterday and I found it kinda of funny. I thought nowadays people didn't have the "you need to starve yourself to lose weight" mindset anymore...

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What helped you start your journey?

I just want to say, I posted here before and everyone was so supportive and nice, thankyou!

I do have an idea on how to start, etc. I think I know what to do. I have enough reasons to start this journey too. but for some reason I can't seem to start or stay consistent.

What motivated you guys to start? How did you start and stayed consistent? What's your progress so far? Best and worst parts of it? What's a lesson you learned from your weight loss journey?

Write a detailed answer if you don't mind, I'll read those to motivate myself and make a plan and start.

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People talk to you more when you lose weight

One of the more interesting side effects of weight loss that I’ve noticed is day to day treatment from strangers. As a young woman who was slightly overweight and generally has an off-putting demeanor (think rbf), I was basically invisible out in the streets. Interactions were minimal, and I liked it that way.

Now that I can be considered “thin”, more people tend to talk to me. Coworkers, people at the coffee shop, strangers on the street, and it’s not sexual either. Men and women just want to shoot the shit with me now, and are overall more pleasant. I’m just as insecure and have just as much of a rbf, which leads me to believe it’s strictly my weight that’s responsible for the change. I kinda miss being invisible tbh. Any other side effects of weight loss that you all have noticed?

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7 Months Deep - stuff I figured out along the way

So as of this morning I am exactly 7 months into my weight loss journey. I've lost 40lbs and I'm 7lbs away from the arbitrary goal I set myself.

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Honestly, this post is probably a little pat on the ol' back, but a conversation with a co-worker I had made me think about what I've learned during this time. I thought I'd share in case anyone would like to read it. :)

1 - You don't need a "valid" reason to start losing weight. It doesn't have to be a Monday. That event in 3 days? Sure, you can start after, or you can get a 2 day head start. Whatever. I started on November 15th 2021 because on November 14th I went for a coffee with a friend and we both ended up with massive milkshakes and cake. We then proceeded to moan about how losing weight is just so hard. The conversation flipped to "We should start losing weight tomorrow" which turned into a challenge and, well, I'm heckin' competitive.

Also, setting short-term goals helps. My first one was "I wonder how much I'll lose in a week?" then it turned into "by Christmas" and so on and so on...

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2 - You cannot FAIL your diet. It's kinda impossible. It's not a test, the only real time-limit is your lifespan. You can change your mindset and convince yourself that you have failed, but it's always possible to pick yourself up, dust yourself off and continue.

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3 - Well-meaning people will accidentally sabotage you. Ill-intentioned people will deliberately sabotage you. In my experience it's better to assume good intentions.

Just yesterday a co-worker brought doughnuts around the office. I said no thanks, she left one on my desk so I wouldn't "miss out", and you know what? I ate it. I damn enjoyed it. Then I shuffled my calories to make space for it.

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4 - Your appetite will probably shrink. I used to casually enjoy a large pizza to myself. If I was being good I'd set a slice or 2 aside for breakfast the next day. These days I can happily enjoy half a pizza (any size, it turns out it all looks similar if you stack it on a small plate!).

I don't know if this is a mind-over-matter thing, but I've learned to listen to when I'm satisfied with the amount I've eaten. Slowing down to enjoy smaller meals helps, too.

5 - You don't have to be FULL to be satisfied. This one I figured out last month and it blew my mind. Like...I can actually stop eating anytime and approximately 20 minutes later I'll feel better than before I started eating. It's like magic or something.

Last but not least, and this is my newest opinion, the last 7 lbs are a massive tease.

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Loose skin- what does it depend on?

What causes loose skin? Is it the amount of weight lost, how quickly it is lost, age, or random?

I would like to lose 40lbs. Total of 50lb from my heaviest. I used to be very slim so my body is not used to this amount. Was always around 120 or less. Then I became around 150 went back to 130, then 170, and now I am at 164.

My weight gets distributed in my thighs, butt and lower stomach. Since it is such an uneven distribution of weight for my body I am sure I want to reach 120 or 130 at maximum.

I am F in my mid 30s, 5’5. Ideally hoping I will lose it in about 5-6 months. I am planning to eat around 1200-1300 calories with occasional cheats and light strength exercises and walking. Even with the few pounds I lost now I am noticed my stomach looking a little loose vs the last time I lost weight. Just wondering what I could expect, other’s experience and if anyone has recommendations on how to minimize loose skin. Is that amount of time too fast to lose that much weight, also want to prevent any hair issues or vitamin deficiencies that happen with quick weight loss. And if there is loose skin, does it eventually adjust or that’s how it stays?

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30 Day PSMF Results

30 day PSMF completed, going from 195 to 180 lb (I'm 5'9"). Followed the Rapid Fat Loss Handbook pretty closely but added 15 minutes of cardio a day to cut down a bit faster and supplemented with all the usual vitamins, fish oils, used a potassium salt to hit electrolyte targets, etc.

Workout was a 6 day PPL with 1 rest day a week.

Most meals were lean meats, cottage cheese, veggies. Lettuce wrapped burgers were great. I found some low fat mozzarella with almost the same macros as cottage cheese so that was great on the burgers. I did do 1 refeed day a week, 2 of those were still at a slight deficit and 2 were at maintenance. Both times when I had alcohol with the cheat meal I had the weight loss stall in for a few days after, even at a serious deficit - longest stall was almost 6 days, then saw a whoosh.

After 30 day PSMF -180 lb

Before -195 lb

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