Cardio or Home workout?

My starting weight was around 90kg in january 2021 and after weight loss(CICO and walking with a little bodyweight exercise here and there) I was around 7kg5 in February 2022... And maintained it for 4 month then stuff happend I am again 85 kilo now...

So I have 4 months in my hand and I want to get fit... I am in a 500 calories/day deficit but not sure if I should do cardio or bodyweight exercise... I only have time for one.

Please help

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For those of you that have had a good amount of success on your weight loss journey, what would you say are some of the key tenets to your success? Here are mine.

1. Food is energy. We need it to live, to move, to breathe, but we need a lot less of it than we realize. Also the less you move throughout a day, the less you need. Also also if it's getting later in the afternoon to early evening and you really aren't going to be very active the rest of the day, do you really need a big meal for dinner shortly before bed? I'm a big proponent of dinner around 3 or 4 pm and no meals after and just a snack or a few bites of something if you need something later or have plans later.

2. Walking is love walking is life. This past year I lost 86 pounds and the main exercise I got for most of the year until September when I added weight lifting, was walking. This year I walked 2.8 million steps or around 1400 miles. I believe the benefits of your mental health improvement and your breathing improvement with consistent fresh air is just as if not more important than the calories burned through walking. It's literally a life changer. Obviously everyone knows about 10k a day, I personally try to shoot for 16k a day but you can see improvements in as "little" as 4k a day.

3. Don't drink your calories. I cut out all sugary sodas late last year and haven't had one since. All I drink is water, black coffee, 5 calorie lipton diet teas, and sprite zero. Pretty self-explanatory, but I'll make sure to drink a lot of water throughout the day. Many times when you think you're hungry you're just dehydrated. If you are still hungry 10 minutes after a glass of water then maybe look to eat something.

4. For the love of God, fix your sleep people. Sleep is not for the weak. I used to think this. I bragged about how little sleep I got. I hated sleeping. I was also super obese and hated everything else so it makes sense lol But seriously sleep is when you have success. Sleep is vital to recovery and building muscle and losing weight. I go to bed around 9 every night and get up around 4 every night. That's just cause I need to do that for my work but as long as you are getting at least 6.5 quality hours of sleep every night, preferably up to 8 but I don't even get that so I won't preach it, you will see improvements.

5. And finally, weight lifting. I lost about half my weight this year from January to September. In September I started weight lifting in earnest, and lost the other have of my weight in 4 months. So I lost the same amount of weight in just 4 months with walking, weight lifting and dieting, than I did in 8 months with just walking and dieting. Weight lifting is a game changer. Muscle burns calories just existing. The more you have, the more you will passively burn. Also its much easier to build muscle than it is to lose fat by just trying to diet, so it's much easier to replace the fat with muscle and lose weight that way. I'm not a workout guy, I don't really know what I'm doing, I'm constantly asking reddit on what to do, so I won't recommend anything but I'll just say do something. You don't have to sign up at a gym, dumbbells are literally all you need to get started. There are SO many full-body dumbbell workouts out there you can look up and see if you like anything you see.

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Weight loss: what helped you/motivated you through your journey.

Motivating myself for my goal of loosing 20-30 pounds in the next 9 months, what helped/ is helping you the most stick to your goals and to a healthy new routine ?

Thinking of anything material (getting a pretty journal for meal or weight tracking, getting nice clothes whenever loosing a size) to habits that promote positive re-enforcement (taking pictures in a too big or used to be too small clothing item, listening to your favorite podcast or watching a specific tv show only when running)…

Thank you all!

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My Year at Goal Weight

27 year old female. Rock climber since 2015 but never serious until last year. On and off weight lifting - got to 225 lb deadlift my first year. I’ve had some moderately bad injuries in my life since I was 17, grew up very unathletic.

July 2021 - November 2021 was weight loss phase. I had yo-yo’d between 150 lb and 175 a few times now, and this was the last time. By November I had reached 150 again by focusing on eliminating binge-restrict habits alone. No food tracking only intuitive eating, moderate amount of exercise but no cardio.

November 2021 - February 2022 Mini bulk! I put on 5 lb over 12 weeks, putting me at 155 lb. My clothes still fit albeit a little tighter, and I’m ready to shed the fat. Bulgarian split squats, deadlifting pyramid, push-ups, cable machine shoulder work, some core calisthenics at home, pull-ups.

March - June I hit a new low of 144 lb in May. I look the same but smaller, and I’m climbing like shit. Need more calories. If I had to guess, I was eating 1600-1800 at this time. I had started working from home and lost my drive to cook and clean for 3 meals a day.

June - August It’s the dead of summer and I’ve given up on climbing outside. I had climbed from February until mid-July but couldn’t do it anymore. Mini bulk again, up to 154 lb over 12 weeks of lifting and calisthenics.

August - December Performance season. Fall is prime time for climbing in New York, and I hit all my goals and then some. Intuitively eating allowed me to eat lots of carbs before, during, and after workouts. I kept protein intake high and wasn’t afraid to eat a lot. I didn’t weigh myself often during this time because I probably got up to 153 based on how clothes fit, but I ended the year at 151 lb.

It felt really good not to focus on my binge-restrict disorder though I did slip up at times and overeat causing myself pain. I learned from these moments, and had really great self control that I was proud of during this past week of holidays. It was a true testament to my mental hard work I’ve put in this year. Cheers to another beautiful year in recovery in 2023!

Please feel free to ask more about my routine and mental cues and habits. Im a long time member of this sub way back to 2016 when I was at my high of 200 lb.

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Can someone suffering from Hypothyroidism share their weight loss tips? I'm at my wits' end!

I have been asked to lose around 10 kilos this month by my doctor. I currently weigh 95 kilos. As per instructions I'm eating clean not more than 1500 calories and working out an hour everyday, mix of weights and cardio. Lost only a kilo in a week. I know hypothyroid patients lose weight very slowly. But I would be really grateful if someone who has lost weight while having hypothyroidism could share some tips. I'm freaking desperate now!

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[Challenge] European Accountability Challenge: January 1st, 2023

Hi team Euro accountability, I hope you’re all well!

For anyone new who wants to join today, this is a daily post where you can track your goals, keep yourself accountable, get support, and have a chat with friendly people at times that are convenient for European time zones. Check-in daily, weekly, or whatever works best for you. It’s never the wrong time to join! Anyone and everyone is welcome! Tell us about yourself and let's continue supporting each other.

For all new people that have joined this month, at the end of the month we do a roundup of what happened. we'll also talk about our goals for January.

How was your December?

You're free to structure this however you want, but think about the following topics:

• How has your weight loss progressed? Better, or worse than expected?
• What are some Non Scale Victories that you've experienced this month?
• Did you set goals, did you keep to them?
• What went well during this month, what could need improvement?
• What important lessons did you learn?

Today is also the goal-setting day for January!!

If you're new, every first day of the month we think about small goals we want to achieve this month. They can be weight goals, exercise goals, or anything really... An important aspect is that they are SMART goals: Specific, Measurable, Attainable, Realistic, Time based...

• Do you have a goal weight for this month, if yes, what is it? For example: maintain a 0.5kg loss a week.
• Do you have exercise goals? For instance, get in 10.000k steps a day
• What plans do you have for your diet? Do you have goals there?
• What are some non-weight/exercise-related goals you have? Here, get creative. Past participants have used this section to stay accountable for their homework, learning languages, pledging not to order junk food, ...

if you’re new, please introduce yourself! Let’s kick some ass!

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My daughter wants to go swimming

My daughter really likes swimming and she has done kids swimming school and classes at her school, but now she's basically past kids swimming classes but not yet old enough to just go by herself so she keeps asking me to take her swimming. But because of my weight and anxiety I've been making excuses for a while about it.

So I guess what I'm hoping to find in 2023 weight loss journey is the confidence to go swimming with her.

Anyone doing swimming while they are overweight? Is this a good thing to pick up or does it really spike anxiety to be in a swim suit?

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