Best exercises for weight loss given my weight?

HW:150kg SW:128kg CW:116kg GW:68kg

I will get a gym membership and join the gym tomorrow,I am reducing my caloric intake and eating the minimum amount of carbohydrates. My current plan is to mainly only go for treadmill brisk walks at 6km/h for 45 minutes,the first 35 minutes at 0 incline,while the last 10 minutes at 3% incline to maximize fat burn so my total time spent exercising is 45 minutes,should I spend the last 15 minutes of the 1 hour doing another form of exercise?strength training?elliptical?stair machine?Any advice or recommendation for best exercises to burn fat are appreciated. I tried posting this to r/fitness but it was removed

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Gained it all back…

I’m feeling so heartbroken and ashamed right now. I started my weight loss journey back in July and lost about 10kg. Then in October/November I suppose I lost momentum and stopped tracking calories and started eating out more often again. Now here we are in February and I’m back to where I started and am so embarrassed.

I’m not sure how to get back into the weight loss mindset right now. Has anyone gone through something similar, where they essentially have to start over? The thought of counting calories again makes me want to cry.

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Stuck in a plateau at 1300 a day

Lost about 35/40 pounds since July of 2022, with (ideally) 15 more to go. I had a mental health crisis at the end of the year and stopped CICO’ing from mid December until the second week of January. I quickly dropped the 7 pounds I gained during that time (probably water weight?) and haven’t lost any weight since then.

I’m only supposed to be consuming 1300 calories a day, but one some days it goes up to 1400. Most of my weight loss journey has been imperfect, with some days higher and some days lower, and I still lost weight pretty consistently before this happened.

I’m very worried that having lost this weight and in eating so few calories, my metabolism is suffering. I don’t think, for my lifestyle, that I could possibly go any lower than I already do. If that reflects poor discipline, so be it, but I’m eating as little as I possibly can and the scale hasn’t moved in a month. In full honesty I had a heavy binge day a week ago, but am trying to find other coping mechanisms for my calorie limit.

I’ve thought about reverse dieting, but know that this isn’t scientifically proven. I’ve heard on here that some people break a plateau by going back to maintenance for a while, or just sticking it out, or increasing exercise. Does anyone have any tips that could help?

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Sometimes you have to ignore the scales.

Sunday the week before last, I had a huge binge (29/01/23), this went on until Tuesday, 2 days later, where I stopped and went back to my weight loss eating, stuck to it since, so it is day 7 on that again.

The scaled before I started my Binge were at 91.5kg.

I during my Binge, weighed 95.5kg, so 4kg gain.

This morning I weighed in at 90.xkg, can't remember the decimal point number sorry, I only record my weight on a Sunday.

I remember checking my waist measurement a few days before that Sunday, it was at 94cm.

I checked it again today, 89cm, a huge 5cm loss.

So there is a huge 2 day binge eat, only 1kg loss in weight but yet 5cm waist difference in 9 days!!

If I was to hazard a guess, my Binge eat, which included all Macro's, gave my muscle much needed food/energy for repair, I do work a semi physical job.

I see quite often, people posting about weight not moving, my advice is to measure parts of your body, you will be surprised, and remember, fat loss can go from anywhere, at any time, this week it could be belly, next week your butt!!

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Losing weight without keto for the first time in 8 years!

After gaining/losing the same 20 pounds 4-5 times over the last 8 years with keto, I am so happy that I have broken the pattern and am eating/exercising in a way that feels sustainable. During my 8 years of keto weight loss attempts (and years of other half-assed attempts before that), I'd get about 10-15 lbs from my goal weight, give up on keto, and eventually regain most of the weight. Off keto, I would mostly eat foods that were healthy (I love oatmeal, beans/grains, yogurt, and salads), but I now realize I was just eating too damn much of it!

After indulging too much over the summer and into the holidays I was heavier than I'd been in 5 years. So right after the new year, I got back into keto AGAIN, losing about 10 lbs in three weeks. Instead of feeling good, I felt ashamed because I realized that it had become the only tool I had, and that the weight loss wouldn't last unless I changed my habits.

Coincidently, around this same time my work announced that we could get a Noom subscription for free through our health insurance. Within 10 minutes of reading the email I was registered and have been diligently reading the lessons, staying in my calorie range, and exercising several times a week. The first couple weeks on Noom I continued following a keto diet while hitting my calorie goals, then over 2 weeks started incorporating carbs. As soon as I started eating more carbs, my weight shot up a couple pounds, then hovered for 2 weeks. During that time, I focused on the habits, not the scale. I am now in slow, steady, weight loss territory again and couldn't be more thrilled. I'm SO happy to be eating the foods I like again and feeling like I'm in control. I feel like this is the change I've been waiting for.

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I hate that my family is so obsessed with weight

Just so we're clear I love my family and I'm not making this post because I dislike them or anything, but the way they're so obsessed with their own weights and other people's weights drives me insane. I've been overweight my whole life and no one has ever mentioned it, but I'm almost positive they've talked about my weight gain in the past year. It's not very noticeable on my body since I wear baggy clothes most of the time but you can definitely see it on my face. My aunt and grandma are very gossipy and discuss even the slightest change in someone's weight and this has led me to covering myself up without even thinking about it around them.

They're also overweight so I really don't think it's their place to be talking about how much weight people have gained. Every year they make resolutions to go on a diet and it never happens, and at this point I think they just get satisfaction from just announcing they're going to lose weight before summer. The diets they swear they're going to go on are also always so unsustainable and I just want to scream at them to count calories since they'll just gain the weight back if they go back to eating like they did before. I'm trying to lose 50 lbs this year but I really don't want them to notice even though it's inevitable. My grandma has a habit of talking about how guys are going to love me any time I do something to improve my appearance (even if it's just buying a new eyeliner pen or styling my hair a different way), and I know it'll be insufferable when my weight loss becomes more noticeable. Like, if you're saying this now how bad did I look before ?? To her everything is about the male attention I get even though nothing I do is for men and wouldn't be even if I liked them (I'm not out to my family yet but that's a whole other issue lmfao).

I know diet culture has always had a strong grip on them but the way they idolize thinness makes me very uncomfortable. Weight loss is a huge achievement and I can't wait until I'm at a weight where I feel more like my true self but I also don't want it to be the main topic of discussion whenever I see them. It happened with my dad when he lost a huge amount of weight (it wasn't in a healthy way) and it made him so uncomfortable as well. My aunt and grandma were constantly commenting on how his clothes were hanging off him even though his weight loss was due to literal depression like what ?? I swear if I had an eating disorder they would be complimenting me on how much better I look.

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How to pursue exercise while sticking to diet

Hello! I'm 33 M, 240 lbs, 6 ft. I'm about 3 weeks into a CICO journey where i've been aiming for around 2200 calories a day. In past diet cycles, I have struggled with adding exercise to a diet without overeating to compensate for my decreased energy after the workout.

I typically run for exercise, but when I am watching what I eat I tend to run out of energy to run and hardly get decent distance in. I've also gone through cycles of weight training during diets, but that also can be quite draining on top of the drain of restricting calories and I worry about maintaining a longer diet cycle if I crash on adding too strong of exercise. While I figure out my best path forward, I've just been aiming for longer walks with the dog to keep moving.

Just wondering how others cope with the struggles of keeping restricted calories and trying to add exercise without crashing and burning on your plan. Should I increase my calorie intake my a small margin to support exercise? Is it ok for me just to keep walks and mediocre runs going while I diet to support a longer weight loss journey? Any stories/advice?

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