Getting back on the horse

Hi everyone, so the usual story, I lost some weight and then got it back. Then I had heart surgery and lost a bunch! Well sort of, from about 2017 to 2019 I had gone from 320lbs to approximately 240lbs. I did this via calorie tracking and exercise, and the accountability of the manvfat forums. Then my daughter was born and we moved away from the gym I regularly visited and I slowly crept back up, with the 280lb range being where I slowed. Finally reaching close to 290/300. Then last year my appetite started to rapidly drop and my energy also. Long story short it turned out, at 36, I had developed anemia due to a strep blood infection that led to me needing a valve replacement🤗. This also led to some rapid unhealthy weight loss and I got to my lowest of around 235. Now that I’m mostly recovered I’d like to use this to help me turn things around and for now maintain or even gain some muscle. So I will have some limitations as I’m on a beta blocker , but I want to track my calories and even get some regular exercise in to my routine if I can.

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Bad photos have set me back mentally

Just a small rant because I thought people on here would understand.

I started my weight loss journey the second week of January . As of yesterday, I have reached a total loss of 2 stone (28 pounds). I started my journey at 240 pounds and I'm a female who's 5'1 so I know I have a long way to go.

Even so, yesterday I was really proud as I had officially lost 2 stone in 8 weeks. However, that day, I went out to celebrate my friends daughter's 1st Birthday. I had my picture taken and felt confident. Upon seeing the photos however, I realised I still look just as big as I did or at least just as bad as I did previously.

I know it's silly and I don't want to diminish my achievements but it was a reminder that my journey is far from over and I'm still an incredibly unhealthy, overweight woman.

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What are Some Common Mistakes People Make when Trying to lose Weight?

Losing weight can be a challenging and sometimes frustrating journey, but avoiding common mistakes can make the process smoother and more successful. Here are some tips to help you avoid common mistakes when trying to lose weight:

Set realistic goals: Setting realistic goals for yourself is important when it comes to losing weight. Instead of aiming to lose a large amount of weight quickly, focus on making gradual changes to your lifestyle and diet that will help you achieve your long-term weight loss goals.

Focus on sustainable changes: Rather than relying on crash diets or extreme calorie restriction, focus on making sustainable changes to your diet and exercise habits. This might include incorporating more fruits and vegetables into your diet, reducing your portion sizes, and finding enjoyable physical activities that you can stick with over the long-term.

Don't skip meals: Skipping meals can actually sabotage your weight loss efforts by causing you to overeat later in the day. Instead, aim to eat regular, balanced meals and snacks throughout the day to keep your hunger and energy levels stable.

Stay hydrated: Drinking enough water is essential for weight loss and overall health. Aim to drink at least 8 cups of water per day, and consider swapping sugary drinks for water or other low-calorie beverages.

By avoiding these common mistakes and focusing on healthy, sustainable changes to your diet and lifestyle, you can achieve your weight loss goals and improve your overall health and well-being.

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Need a weight loss program

Weight:286 Height: 5’10 Blood work is great except low testosterone.

I am looking to lose 2-3 pounds a week but am struggling with a meal plan. I travel for work and am barely home so find myself always eating out.

On average I eat 2 meals a day at about 2000 calories BUT I have days during the week where I eat fast food that easily goes above 3k calories. It’s bad I know.

Does anyone have a simple meal plan I can follow for someone who travels for work and barely has time to cook? OR is there an online coach I can find ? Idk how many calories I should be eating either. Some say I need 2500 calories other day I need about 1900. Idk but it’s driving me crazy.

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I think I broke my metabolism and I’m not sure how to proceed.

I know, I know…. Everyone thinks their metabolism is broken but they really just need to eat less / move more. HOWEVER. I stopped getting my period for almost 7 months while I was cycling 3x a week, walking 2-4 miles 4x a week, and lifting at home 3x a week. I’ve NEVER been underweight, so it’s not a low body fat issue. That’s clearly a sign of metabolic dysfunction right!?

Anyway. My cycle has been restored but is incredibly long still (40+ days) and I want to lose weight. I no longer do the cycling classes, but I still walk / lift at home. No matter what Ive eaten over the years (I’ve done WFPB, Mediterranean, keto, etc) I’ve never been able to lose weight, only maintain. I’ve started seriously tracking my calories and every day I’ve hit my calorie goal as determined by a TDEE for three weeks and I haven’t lost weight (5’8 225lbs female) OR inches. I know it’s only been a few weeks, but it’s still discouraging.

I’ve been focusing on adding more protein (I aim for a minimum of 100g a day now!) but I’m so lost as to what to do. Some trainers says cut more calories until you see weight loss, others say eat more and lift more.

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Old guy loses his luggage

My weight loss story is unremarkable compared to many on this subreddit (23kg or 50lbs down in 2 years) but, as an old guy (62), I thought it worth posting because it may give encouragement to fellow oldies who may think that weight loss is something that only youngsters can do.

In Spring of 2021 I weighed 91.6 Kg (202lbs) which, for someone who is only 170cm (5ft 7) tall, is a lot and put me in the ‘obese’ BMI category. I’d like to blame that on WFH during the pandemic but, the truth is, I was nearly that heavy in early 2020. (I’d started a diet at the beginning of 2020, it was going great, but lockdown killed it). My goal weight when I started my diet was 70kg. Today I am 68.4kg (151lbs) and I’m happy to say that I have a healthy BMI.

I'm not one to count calories. My method is simply to give up the 'fun' foods: Biscuits, cakes, chocolate, ice cream, alcohol (I find it easier to quit completely rather than cut down). Then I cut back on basic carbs (potatoes, pasta, rice). One thing I can't cut back is bread - that's my kryptonite - but having discovered how much sugar there is in breakfast cereal I don't feel so bad about eating my home-made bread for breakfast - that satisfies my carb craving for the day. I eat a lot of porridge (oatmeal) - not for breakfast but as an evening meal now and again in the winter - it’s hot and filling.

Exercise is just walking every day and lifting weights. I log my weight in a spreadsheet weekly (more recently, daily).

There were ups and downs along the way. I eased off my diet last Summer and some weight went back on. But I didn’t beat myself up over it and got back to my diet in the autumn.

I find it helpful to try to visualise the weight I’ve lost. One of the joys of the metric system is that units of measure can be easily translated between different quantities. One litre of water weighs one kilogramme. I have a bucket that holds nine litres of water and it’s heavy when full. When I was 18kg down I thought “I was walking everywhere carrying two buckets of water? - how did I manage?”.

23kg is the baggage allowance for British Airways economy class. When last I flew I remember thinking how heavy my suitcase was. I am no longer carrying a heavy suitcase on my shoulders wherever I go.

Another tip is to buy clothes to fit your target weight. As well as weighing 70kg I wanted a waistline of 34 inches or less. In 2021 I bought a pair of 34 inch waist jeans - I couldn’t get close to doing up the top button at the time but a few weeks ago I got them out of my cupboard - and they fit!

I’ve lost weight before only for it to creep back on. The difference now is that I’m retired so I can focus more on my health. Also, I know that I must weigh myself daily and log my weight for the rest of my life (yes, daily because then it’s a routine as much as brushing your teeth).

I’m happy with my weight now but it would be nice to lose a little more fat around my middle - 65kg would be great but, at my age, weight loss around my face makes me look more haggard! I visited my sister recently and she told me to stop dieting because my face looks gaunt (it doesn’t but she is used to seeing fat me). We’ll see.

tl;dr: You’re never too old to lose weight.

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Weight loss sucks sometimes

I was always fat and criminally unattractive growing up, truth be told I thought I’d die fat. I am 6’1 and about 4 years ago I weighed 240 pounds. After deciding it was about time to make a change, I cut down to about 180 running 2 miles daily, and watching what I was eating. I was in the gym consistently for about a year and a half, bulking up to 200 pounds before cutting to 170. I felt great, had abs, was relatively strong, you would assume all was well. But some part of me always thought when I finally figured all this out I would be stunningly attractive and it was incredibly disappointing for this not to be the case. I couldn’t help but feel like I’ve been cheated in a way. A big proponent to all this was I began losing weight at 17, and finished this journey of sorts at 20. Being an Arab male, we are particularly prone to balding, and I was not an exception. Honest to god it felt like a cruel joke, I looked like shit. Thankfully my derm helped me sort this out a bit, and I would say I’m relatively good looking now. There’s not really a point to this post, just felt like throwing it out there.

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