(Progress Post) From September 2022 to now

Fair warning: This is a long post.

I (37M, 6'1", 160lbs) started my weight loss journey in September of 2022. 9 years prior, I had lost 90 pounds, going from 265 to 175. I mostly kept that weight off for several years but then I had a job change, moved states, COVID happened, I got a divorce. You know, stuff that can really throw a person! So in September of 2022 when I stepped on the scale and saw 235, I knew I had to make a major course correction.

While I was despondent at what I knew would be a long journey ahead of me, I chose to look at the positives. Namely, I already knew how to do this! The first time I lost weight I had to learn everything about CICO, what worked for me in the gym, how to meet my macros, etc. So I was able to launch in with a full arsenal of tools to meet my goals.

Here's what works for me:

1. CICO. I ate at a -500 calorie deficit. Every day. No breaks in that routine for 4 months.
2. Low carb. I know this isn't for everyone and it certainly isn't gospel. But I keep my carbs under 40 every day and those carbs consist of leafy greens and fiber.
3. Exercise. I go to the gym 6 days a week. I don't do anything crazy. I started with just walking. Now I run 3 miles a day on incline and then do a mix of sit-ups, pushups, pull-ups, and planks. I don't use any weights at all other than my body weight.
4. Water. I drink 4-5L of water a day.

That's it. That all I did. Almost every day since September of 2022. And honestly, I...love it? The gym has become a place I really enjoy going to. If it's nice outside, I run there and do my other exercises at home. One major benefit of this is it's an exercise routine that travels very well so vacations don't throw me off anymore.

My daily food intake consists of 2 coffees (w/ cream- I simply won't deny myself that pleasure so I build around it), a sugar free Greek yogurt at 10:30, an Atkins protein bar at noon, some sugar free jerky at around 1:00, a cup of hot tea at around 2:00, A protein shake at 3:30, another protein shake after my workout at around 6:00, and then a dinner of lots of steamed vegetables with some butter and a lean protein. I try to regularly rotate between chicken, fish, pork and beef. After dinner I have a big apple for dessert. If I have the calories left over in the day, I will have another Greek yogurt or some nuts with the apple.

I feel fortunate that I don't get tired of this routine- I know it won't work for everyone. Personally I love the replicability of it. I also really enjoy that I feel like I'm constantly eating throughout the day and then I get honest to goodness full in the evening which helps me sleep and gives me something to look forward to during the day.

I've been maintaining my current weight since early January and I am considering going into a slight caloric surplus to assist in continued muscle building and toning. Maybe I'll try it out for a month or two and see what happens. I'm not looking to be chiseled, just toned up.

Last thing, I do have some loose skin as you can see in my photos (blurred but definitely NSFW). It's not as terrible as it could be though it does make me not want to take my shirt off in front of anyone. I'll give it a year or two and see if it's worth doing anything about.

Anyway, thanks for reading. Happy to answer questions as best as I can. Thank you all for being part of this community. I come every day just to get tips, find motivation, and have a sense of community so I don't feel alone in the process. Peace and love.

Photos (again, NSFW)

submitted by /u/furman87
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Ey9wbFB

Losing steam

I've been focusing on weight loss for about 4 mos now and it's been great! I lost 20lbs by tracking calories and adding in more movement. And then the last 2-3 weeks, I can slowly feel myself rebelling against my new habits. I'm eating big breakfasts, not tracking, changed my runs to walks and back to feeling crappy about myself in the evening. I've been telling myself it's work travel, bad sleep, extra work eating walk time, etc but...idk. should I just go on ozempic? I feel like I burned out my motivation. SW: 205 CW 184 GW 145. I have so much more to go but my clothes fit better I got some compliments and now I feel...like I'm done? But I'm still overweight! If anything I went from slightly obese to very overweight and I am dying to just be normal. How do I get over this slump and almost rebelliousness I feel against the progress I made? Want to fully reverse course lately.

submitted by /u/bakka88
[link] [comments]

from loseit - Lose the Fat https://ift.tt/oCMG7x5

Need help on losing weight

Hello and im sorry for the bad english that's about to come,English is not my first language. So i'm a 21y old male who weighs 82kgs and my height is 5"9½.I was never a athletic or active kid. Recently since the start of the year i was feeling really bloated and sluggish.So i took the initiative to start and lose some weight. It's been two months but im not seeing that much improvement.I lost the exact number but im eating about 60% of the calories i was eating before.Now its been really demotivating because i was 84 when i started and now im 82 in two months.I know these sort of bodily change takes time but after cutting down so much food and enjoyement to only get 2kgs lighter in 2 months is making me kinda sad. I would like to add the fact i had a checkup last year and doctor said i had "slow metabolism" and that apparently affects your weight loss or something like that but i am not sure.I dont go out much except Uni or the weekly friends gatherings and stuff.I have a work from home kinda job so i dont need to go out much instead i just stay home and laze around.Is that a big fact on why im not losing much weight i would like to know.And should i try working out a bit.I know these sounds obvious but i cant seem to get the motivation.

Would love to hear any and every suggestions thank you.

submitted by /u/ravageking
[link] [comments]

from loseit - Lose the Fat https://ift.tt/bxqARu6

I lost 85 pounds! I feel amazing, but still have so many conflicting feelings, and losing motivation to lose the rest.

This is a vent/rant post.

I'm a 30M 5'8 and I lost 85 pounds. I went from 285-200. It took me about a year to lose all that weight. I feel so much better, my confidence is up, and clothes look pretty good on me again!

But then I looked at my naked body in the mirror and feel horrible about myself.

• I lost 85 pounds, but I'm still visibly fat. My body went from being a big blob to a less big blob.
• My knees still kill me after hiit/cardio workouts, and my stamina still sucks
• I still have moobs. I still have a huge stomach. There's still a ton of fat around my FUPA
• My thighs are still huge and flabby and my ass is still as flat as a pancake

It doesn't help that I've kinda plateaued around 200 pounds. My 'diet' never really changed much; I did cut out a lot of junk like chocolate milkshakes, oreos, etc., but my diet isn't exactly healthy. I literally eat breaded chicken nuggets/chicken tenders with tater tots or mashed potatoes 80% of the time, and sometimes I'll have bacon and eggs. It's horribly unhealthy, I know. So much saturated fat and carbs that feel impossible to avoid in US food. I know carbs aren't exactly 'bad', but I do feel like doing low-carb helped a lot for my weight loss.

It's exhausting knowing I have to adjust my diet again, probably eating foods I don't care for. It's exhausting to know it's going to take months before I lose another 40–50 pounds for my body to finally look 'skinny'. I know I have to start going to the gym to help shape my physique, yet for some reason I have no motivation to do that. Mostly because I don't know where to start. I don't have a buddy I can take to the gym with me to show me the ropes. I'm nervous, looking like an idiot trying to figure out how all the strength machines work.

I think I'm just burnt out, and discouraged that what I've done to lose 85 pounds is no longer working. I thought losing the last couple of pounds would be the easy part, but it's proving to be the most challenging part. I didn't lose all this weight for nothing, and I want to keep going, but damn I'm feeling frustrated that my body still looks so gross. How did y'all keep going?

submitted by /u/SpaceAids420
[link] [comments]

from loseit - Lose the Fat https://ift.tt/MnmKs8R

Fat Still persisting after months of weight loss.

Hey everyone, I've been following this subreddit on a different account and made my new years resolution to lose weight, started about the second week of January and here I am now.

I'm roughly 5'11", 24 year old male. I was stress eating an unknown amount of food during my fall semester of college (it was a lot, but I wasn't tracking, definitely over 2000 calories by a long shot, wouldn't be surprised if it was more than 2500).

Start weight: 190lbs (January)

Current Weight Today: 171lbs

BMI via Renhpo Scale Starting: 27.6

BMI via Renhpo Scale Current: 24.8

Starting fat %: 21.5

Current fat% 17.3

Things I've been doing: - Workouts in early morning 3 times a week. 1 mile jog on treadmill, weight lift curls 3 sets of 10 (20/25lbs weights), stair climbing machine, and admittedly just trying other machines out that I couldn't name. - Using MyNetDiary to track macros and calorie intake. I usually try to stay under 1800, but I most recently started doing calorie cycling, where I eat 1750~ish on days I'm less active, and a little over 1800 on my days I commute to university. - I've been drinking more water, and switched to diet sodas, I got a food scale and genuenly try to only eat things I can logically track.

My concern: Although I do notice I have been losing weight, my stomach and gut area still visually looks "rounded", which although I am glad I'm hitting leaps and bounds, makes me feel defeated. I'm not trying to bulk or gain an insane amount of muscle, I just want to look skinnier and at most more defined.

Is 2 months too small of a time frame to tell? Im new to all of this so I apologize if I'm expecting too much in a small amount of time. I hope to go see a primary physician once I break 170lbs to see what a healthy range for me would be to settle at.

submitted by /u/BananaPepperBachelor
[link] [comments]

from loseit - Lose the Fat https://ift.tt/mB4Rpnc

Building muscle, burning fat?

I’ve realized if I want to lose weight (or more so be smaller), eating less isn’t necessarily the goal as I already eat within a calorie deficit and have become stagnant with weight loss (260 to 240, and I want to get down to at least 200). I have some very specific fat areas on my arms and stomach, and I know you can’t target a spot necessarily but I could build muscle I imagine?

Does anyone have any recommendations for at home workouts involving weights that would help with these problem areas in particular? Also I’m relatively active but I don’t want to go to the gym because it would involve taking public transportation and also, I don’t want to be bullied. I just don’t know what else I can do but start really dedicating to exercising. I’m just tired of being the biggest person in the room. Thanks for any help!

submitted by /u/iamsorryagain
[link] [comments]

from loseit - Lose the Fat https://ift.tt/QrLwtuF

Already struggling with consistency and success, now starting an antidepressant. Advice/support?

I got rx'd Prozac this week but I haven't started it yet. I've struggled with depression since my teens (F30s), but have never been on meds for it. Researching Prozac has informed me that at least some weight gain is common.

I've already been really struggling to make any progress at all, and I know a lot of that has to do with my mental health. But my physical health also impacts my depression and anxiety so I don't want to give up. I'm very close to my heaviest weight so I feel like all the time and money I've spent on workouts, food and clothes meant nothing so far and I'm very prone to discouragement.

One issue that's been holding me back, which I've been discussing with my hcp, is that I've begun using alcohol as a coping mechanism for anxiety and sometimes my depression, which is making weight loss extremely difficult. I honestly haven't felt ready to quit that because I didn't have another way around the panic attacks yet. I'm really hoping being medicated helps, and that I can lower my calorie intake of alcohol.

But I worry that my efforts won't amount to much if my meds cause weight gain, and I feel like that's a combination that's going to make it harder to give up the alcohol, and I'll either stay the same while making efforts in the opposite direction, or gain beyond my heaviest.

I really feel like I could benefit from stories and encouragement from those who have managed to lose weight while on an antidepressant. Thanks a ton!

submitted by /u/rock_kid
[link] [comments]

from loseit - Lose the Fat https://ift.tt/I1vPxyH