F/30/5'3"/230>180s: How have you all powered through injuries/strains with daily exercise?

I keep getting hurt. 😭 (I'm icing my back as I type this.) All throughout my weight loss, I've been straining my back, having hip pain, achy knees, etc. 🥺 My doc says I don't have arthritis or anything like that. I've been doing low impact stuff like walking, yoga and I just got an elliptical that I enjoy. Last year I tore my meniscus but I've had other aches and pains and it's so fucking annoying because I'll get in a good exercise groove, injure myself, and then lose motivation again.

Will this just have to be something I "power" through until my weight is in a healthier range? Any good pre and post-workout stretching routines you can recommend?? Help!!

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Confusion around muscle retainment and protein intake

My weight loss is going pretty well at the moment, but I'm worried about losing muscle. Some "rules of thumb" I've seen floating around include:

1. You shouldn't lose more than 1% of your bodyweight (in kg) per week.
2. You should eat 1,6 grams of protein per 1kg of bodyweight per day.
3. You should exercise

1% of my bodyweight is 0,97 at the moment, and I lose on average 0,8kg per week atm so that should check out. As to exercise, I do some calisthenics (push-pull-legs-core, twice a week if I'm able to) and I also boulder/climb once a week.

What I don't get is the protein intake. 1,6 grams per kilo of bodyweight is around 155 grams of protein for me. Which seems insane? A normal meal I cook for myself has probably around 30 grams of protein, and I can fit two full meals into my calorie budget (plus snacks). So I get maybe 50-80 grams of protein per day, and I have no idea where I can find the missing 100g? My go-to protein source which is chicken has 20 grams of protein per 100g of chicken, and most single meals I eat have around that 100g of chicken. How am I supposed to quadruple that without crashing through my calorie budget, or without breaking the bank?

I'm genuinely confused by this. Am I misunderstanding the wording here?

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Grief and weigh loss

I started my weight loss in February.

I managed to lose about 6 kg but was starting to stall out. I was still motivated to reach my goal of 75kg.

But last week my sister sadly took her own life. The second death of a sibling in 2 years.

Since then I just don’t care what I eat. I haven’t even bothered with the scale and simply don’t have the energy to cook, instead just eating out or ordering in everyday.

I know I should stay to my routine of PT, rock climbing and calorie counting but by god it’s so hard right now to even care about it, never mind bring myself to actually go.

Anyone else who dealt with the loss of a close one during their journey how did you deal? Do I just write off my meals for the moment or do I power through?

I just don’t know what to do anymore.

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ADHD meds and weight loss

I (16f) am around 5’9 and 198 pounds. i’ve always had a problem with overeating and not being able to stop eating even when i’m so full it hurts. I got diagnosed with ADHD when i was 13, and i recently decided that i would start taking meds in order to concentrate better at school. i’ve been trying to lose weight by counting calories for as long as i can remember, but i’ve never managed to actually stick to it (the longest i managed to stick to it was 4 days😟) and i honestly never thought i’d be able to lose the weight. however, since starting my meds my view of food has completely changed, i don’t have a constant need to eat, and i honestly view it more as a chore than something i look forward to. after a couple weeks my mom started getting concerned about how little i was eating compared to what i used to so she booked me a doctors appointment. when i talked to my doctor she actually explained to me that my excessive eating was probably caused by my ADHD, she told me that it’s actually really common for people with ADHD to struggle with eating the same way that i do. Ik it’s wrong but i honestly feel really annoyed with myself for not realizing this and doing something about it sooner. my doctor also told me that i should stop trying to actively lose weight, her reasoning being that im so young, and that she’s scared i could “eventually develop an eating disorder ”. has anyone experienced anything similar? all advice is greatly appreciated<3

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Down 100 pounds in two years

As of today I am at 200 exactly. In may of 2021 I was 303, so I feel really great to see that. since I took my time and didn’t rush the process my skin took really well. My main problem was realizing weight loss is just a lifestyle change. Don’t look at it like a one to two year goal it’s a lifetime change. Also people shouldn’t feel pressured to eat if they aren’t hungry, this is huge in weight loss since so many people are unhealthy they just assume you want to eat or dine out with them. When in actuality you were fine with not eating.

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Gained weight…

F 5’3 SW: 170 CW: 160 GW: 120/115

I went strong with weight loss during December, January, and February. I lost 15 lbs and was feeling amazing! I slowly gave up on it during March and April and now have gained 5 lbs back.

I’m disappointed in myself for falling back into the old habit of “oh i’ll start tomorrow” and then keeping that up for 2 months.

Today marks the continuation in my journey. I had my greens this morning, a healthy breakfast and lunch, and will continue kicking ass through dinner.

I have a week long cruise at the end of July planned and want to lose 20 lbs before then and then 40 lbs by my graduation in December!

I’m going to start posting in this sub again to keep me motivated and accountable.

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The whole 'you don't need to exercise to lose weight' phrase really confuses me.

Apologies if this is the wrong place to post, but I really wanted to 'vocalise' this.

I get that you don't need to exercise to lose weight, but I feel the strong reaction against exercise for weight loss is because some people may have thought they can go for 3 x 30 min runs a week and still eat what they want and have not lost weight. Fair enough, that probably wouldn't ever work. However, it's a dangerous rhetoric because I always find that after a week with more than average (for me) exercise, I ALWAYS have a great result on the scales.

For instance I may go for a 4 hour ride on a weekend day, and 3 x 5 mile runs during the week, and boom, great result on the scales. Another week, I may be busy or hit with a bout of lethargy, and only manage one run. Boom, a weight gain.

I am fully understanding of the fundamentals of CICO (calories in vs calories out); so eating the same both weeks will result in different outcomes depending on the calories I expend on the higher than average exercise week, hence why I feel the phrasing around exercise not being effective for weightless maybe needs to be toned down somewhat.

Essentially if you're ultra disciplined in at least one area, you will do well. Be that exercise, you maybe don't need to eat as well and as consistently as if you don't exercise. Myself, I tend to eat OK. I try to eat more good things, rather than fewer bad things, but exercise is for sure the thing that tips me into weightloss.

I'm not posting this here because I see a lot of this rhetoric, just figure some on this community may see the same things I do, or be able to challenge me on my views expressed here. :)

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