Saturday, September 23, 2023

If I intuitively eat, i’d barely eat.

I’ve been dieting on and off and exercising excessively for nearly three years and I think i accidentally got used to eating one meal a day, lunch, without feeling hungry for more food afterwards..

i discovered this due to two things:

When I used calorie counting apps, I had to force myself to eat more just because the app told me i had hundreds of remaining calories left, when I probably would’ve been fine not eating for the rest of the day..

The other thing is the fact that I only crave sweets. I always wanna eat sweet food when i’m full so that makes sense i guess.

Is this normal? I think i have a slow metabolism because I could live on 1100 calories a day and i’ll be fine, not that hungry. While my recommended maintenance calories are 2200 and 1700 for weight loss. BTW i do work out in the morning 4-5 days a week, i lift weights and do cardio and the whole session is 1 hour and a half. I also eat lots of protein at lunch which is probably why i feel full all day, tell me what you guys think?

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Friday, September 22, 2023

Fitness Trackers + Calorie Consumption

Hello everyone. I just need to rant and get some questions answered…

As it says on my flair, I have lost 30 lbs so far. I have been on a weight loss/fitness journey for about 2 years now. I am a 5’4” F who was 180lbs and currently 150. I have been trying to get down to 130 or 125 but I can’t seem to find the right calorie deficit. I have trouble coming up with a number for the caloric deficit because I don’t have a gauge on what I am burning. I have used Garmin, Fitbit, and Apple Watch devices and all give me different numbers (I understand that no fitness tracker is 100% accurate but I want a ballpark of what my TDEE is). I have been at 150lbs for over a year and just need some advice.

My current fitness level is pretty advanced. Former soccer athlete, I currently run a 55min 10K, I bench 140lbs, squat 225, deadlift 225, can do pull-ups, push-ups etc. I currently run 4x a week and lift on those days as well, so I usually have 2-3 rest days per week, sometimes less. Because of my fitness levels, when I tell friends or trainers at the gym that I am going on a “cut” (lose fat, maintain muscle), they tell me to eat 1600-1800 cals or 2000. But is that low enough? For example, my garmin tells me that I have burned a total of 2500cals after 17k steps + all the aforementioned activity. But Fitbit would say 2300, and Apple Watch 2700. What seems to be the most realistic?

Because I have maintained and grown my muscle mass for over a year, I feel that a strict cut for 2-3 months would allow me to get to 125 and not lose too much muscle/strength… Can anyone give me a calorie amount that seems right and that has worked for them? I feel a lot more athletic than I look. I don’t know if it’s a problem with me, or I just haven’t been in a deficit, I.e I’m eating more than I think? It’s just very disheartening when my initial goal was about appearance and somehow I made it about performance and I’m still not satisfied with how I look. And don’t get me wrong, I definitely don’t think I’m at a comfortable weight yet either. I have flat feet and the extra body weight hurts my arches when I run or do any hiking. I def think that there is room for improvement, just not sure how to get there.

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I lost the weight but I gained HATRED

Im just venting a bit, don't mind me 🥺

So, pretty basic story. Been fat all my life. Since the moment I was born there was no second I wasnt reminded how fat I was. I was 9 or 10 yo and people would coment on my weight like it was their daily tea. Especially family members. They would talk about it in such manners that at 11 yo I already developed body dismorphya and anxiety. I was no longer able to go outside without feeling bad. I wished I could go play and have fun, maybe do some swimming lessons because I love water. But there was one problem. My body. So I've been lonely for most of my life, rotting in my room ,missing on teenage love. I hated school and high school. But I loved it during the pandemic cause we could do school from home. It was heaven. I realised how easy it was to understand everything the professor said. My mind could finally focus on the lesson. Also I had the best grades during that period.

Beeing alone for all of my life made develop a good relationship with myself. I can easily spend weeks inside my house without ever getting bored. I constantly have something to do. Maybe read some mangas, watch some anime, read basic books, play on my Ps5, decorating my room etc. I just cannot get bored

Also, my social skills are on another level than the rest of the people. I knew human beeings are social at the end of the day and I was no different. I knew that in time, if I get to comfortable with loneliness I would probably go insane without realising. So, I developed extremelly good social skills. Usually is hard for fat people to find sex but for me it was never a problem. The problem was that it ended at sex.

You see, I'm gay. Been gay since Kindergarden. I clearly remember how I had this attraction to the boys in my class. It wasnt a sexual attraction, of course. Not sure how exactly to describe it but it was a strong feeling of friendship. Not even comparable to what I felt toward girls. This feeling grew stronger and stronger while I grew up. Its funny now that I remember. I had massive crushes on boys in middle school but I realised I was gay only a year after =))) I think my life wouldve been a bit easier if i was straight cause girls dont really care that much about your body. I seen girls with some questionable creatures. These hoes dont care as long as ur funny and a decent human beeing. The bar is literally in hell. But gay dudes are shallow as fuck. If they like you while you re fat they probably have a fetish. Otherwise they will spit in your face if you dont have Adonis's body. Of course there are gays that just have a type and that happens to be fat dudes. And I consider myself lucky cause I found some normal fat gay lovers 💀

So yeah I like dudes.

Anyway, so because I was fat all my life I had to make up by having an amazing personality. Im funny as fuck. I know how to make people feel comfortable around me and we can easly spend hours talking about nonsense because I have knowledge in ALL.

Now, obviously, I always found it easier to talk to girls. Been constaly surrounded by girls and always felt safer with them. Its funny cause people say I'm gay cause I never got in contact with a girl while im literally one of them. I actually have 3 girl best friends. We do sleepovers and go on vacations. I feel comfortable around them and they feel comfortable around me. They are perfect body shape also. Hourglass body and all that + perfect skin

They are keepers because they always give me gifts. This year they made a suprise party for me. They got a big cheescake and posters with my favourite animes. And we also ate korean food. It was amazing. I love my girlies❤️🥺

They also know about my struggles and we shared our insecurities. They helped me go thru the weight loss journey by ACTIVELLY cheking on me and what I do. And so...I managed to lose 40 Kg.

Years: 21 Height. 1.70 M Weight before: 120 kg Weight Now: 80 Kg

I lost it 6 months ago. Do I like it? Kinda. I like that its easier to find clothes. They fit better. I like that I can pose full body sometimes. My anxiety has gone down 5%

Its just...I just dont care. Its too late to matter.

Do i feel healty? Yeah but I secretly kinda wanted to die soon so I dont give a fuck about health..

Now..here is the thing that made me go fucking insane. Rage mode insane. Random people are trying to get close me. The fuck? Strangers start talking to me while i have headphones on. They just start asking me stuff and im confused cause like, dont you see my headphones?? Why do you bother me? Its not like they bother me for something important like losing my keys or ID. Example: this bitch tooh my headphones off and told me " just so you know, i get off next station!" BITCH, THE FUCK?????? Who are you and why do I care if you get off next station? Get the fuck away from my face. And why do you touch my stuff?

Dudes that refused me now they text me. I blocked them instantly. Strangers now sit next to me? Nah i get up and move somewhere else.

Random dude asks for my instagram when im out with my girlies? Not even looking at him.

Coworkers moving their stuff closer to me and giving me compliments? Im moving further and full ignore their empy ass compliments.

So now that im skinny and hot u wanna spend time with me? Do you realise 6 months ago i was literally the same fucking person? With same interest and emotions? Do you fucking realise that?

Nah, none of them exist to me anymore. Also I hate my family and I told them about all of this. Left them spechless for a moment then they said they only did that to encourage me to lose weight.

NO FAT HUMAN WILL LOSE WEIGHT DUE TO FUCKING BULLYING! AND IF THEY DO, THEY WILL DO IT IN THE MOST UNHEALTHY WAY! BULLYING FAT PEOPLE WILL JUST MAKE THEM FATTER AND THATS A FACT FOR 90% OF CASES!

People are so fucking lame and uninteresting. Shallow dogs. I hate most humans. I cant stand them anymore. I see right thru their fakeness and I wanna vomit.

Not sure if I will ever get over this. Im really fucking tired.

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How do you guys stay on your diet when away from home? Frustrated beyond belief with myself.

For context, I, 27F, have been on countless weight loss journeys since I was probably 13. At that young age, I really wasn't overweight but amongst all my skinny friends, I felt like I was. Fast forward to now, on this current weight loss journey, I do extremely well when I'm in my own space however when I come home for the weekend, I get off track. I don't usually get off track enough to cause but maybe a pound of "weight gain" by the time I come back to my apartment Sunday night, but I've been home for over a week now. This week started good, but as of the last 3 or 4 days I've gone almost completely back to old habits. My family does not have the same goals as I do so there's serious temptation and i'm feeling it on both a wellness and financial front.

Some helpful info (maybe):

  1. I have been coming back and forth home every weekend for over 6 months. My hometown is about a 2 hour drive from my current city. My mother has terminal breast cancer and was transitioned to in home hospice care 3 months ago. Last week, my father called the paramedics because she had a really bad seizure. I came home immediately and have been here every since because at any moment, she could pass. It's really hard at home right now. Tension is high and emotions are scrambled. I feel like an emotional wrech 99% of the time.
  2. For the last 2ish months, I have been following a low carb, high protein 1200 calorie diet plan from a local weight loss clinic. I go every week to get my weight checked and i've consistenly lost between 1-2 pounds a week. Some weeks more than others. I've also been doing GrowithJo 4-5 days a week (try to get at least 45 min of cardio) as well as light walking on the weekends. I also started taking vitamins I was low on and drinking at least 64 oz of water daily (working to improve that number). With all of this, I lost almost 20 pounds as of my last weigh-in on Sep 12. I'm pretty sure I've gained some weight in the last week being home, but since I have no scale here, not sure how much.
  3. I've re-started therapy to help manage my emotions, but I'm only doing one appointment a month until she has more availability. I like her so far, but it's kinda too soon to tell.
  4. My immediately family consists of my parents and little sister (19F, slightly overweight but nothing crazy like me). My family eats out like crazy, at least once a day. I try to cook one meal at least every other day, but lately I've just kind of went with the flow but not only is it killing my wallet, I know it's doing me a disservice. I went to the grocery store yesterday and got stuff for salad fixings so hoping that will help me.
  5. Stats: SW-322.5, Last weigh in=304.5, GW~=150 lbs. Height = 5'5, and Female.

Sorry for the long post. I guess my question is how do I get back on track quickly? I'm struggling and I feel like I'm just floundering right now. Being home puts me in such a foul mood between butting heads with my highly sensitive patronizing father, dying mother, and numb little sister. All of my goals just seem to die when I come into this house and I'm afraid once I go back to my life, I'm going to be starting from ground zero or worse.

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Could sleep affect my weight loss

Currently at 201lbs and I, for the life of me, cannot lose it!

For some context: I am 23F, full time desk job and full time master's student. I am on hormonal contraceptives and antidepressants, but I was able to lose weight during the spring and summer but gained it all back and then some. I've upped my daily step count to 7000-10k steps a day (bought a walking pad for when i work) and I go to the gym for resistance training 4-5x a week. I weigh my food out and log EVERYTHING (even if I don't want to) on MFP. Sedentary days, I eat about 1500 cal and active days, 1800cal. I've lowered it to about 1300-1700. And I cannot. Lose. Anything. I'm actually consistently going up in weight or stagnant for the entirety of September. The ONLY thing I can think that might me hindering it is my sleep?

My sleep is garbage and not by choice. I have insomnia and go to sleep between 3:30am-4am and wake up at 7. I take MANY naps. Like, whenever I get the chance. Could my poor sleeping habits really be the culprit on why I can't shed this weight? Should I go get my thyroid checked? Everyone I talk to says ny calories are pretty low and the fact I can't lose the weight is concerning me. I was 185 this summer and ballooned up to 200. I'm really trying to get this under control but it doesn't seem to stop!!

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Finally! Started from 86 kg, dropped to 79 and stayed there for months. Last month I dropped to 77 kg. This month I'm 75 kg!

180 cm tall

Finally, this is absolutely amazing! I'm finally at my original weight, when I was at my absolute healthiest!

I go to the gym 3-4 times a week, I count my calories as much as possible, and it finally happened! Reached my goal weight! Now I can finally get a rest and eat at my maintenance.

What helped me, for those struggling with either plateauing or gaining -

It's fine to skip breakfast, and don't let anyone tell you that you have to eat 3 times a day. I just ate whenever I felt hungry and it was either at lunch or dinner but never breakfast. At most, I had a small candybar so the sugar can get me through the morning but that's it.

Be kind with yourself and have patience. It's not easy. You might slip, you might think you've gained a bit of weight but it's not the end of the world. I noticed that when I had a binge for a couple days and gained 1 or 2 kilos, they went away shortly after I began dieting again. Water weight can be very deceiving.

Exercise - a lot of people say that it's better to eat less than exercise but I don't agree 100%. Just 400 calories burned during exercise can make the difference between maintenance and weight loss.

Drink water - most of the time you're not hungry, just thirsty.

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Thursday, September 21, 2023

How to start exercising as a beginner?

I (21F) recently lost a fair amount of weight, about forty pounds. I went from 170 pounds to 130 pounds but I did it without ANY exercise. The weight loss made me happy but I still have a fair amount of body fat despite being a healthy weight for my height (5’5). I’ve never liked exercising and haven’t really exercised since high school when I had to take gym class. That being said I really need to get toned if I want to be happy with my body and I don’t know where to start. I also recently quit smoking so my lung capacity isn’t great. Are there any exercises that are easy to start with and good for beginners?

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