30 day challenge — Day 1

Hi all! I am starting my weight loss journey, and I felt that this is something that will hold me accountable. Feel free to tag along with me and share your progress and things you find helpful!! I would also appreciate some tips such as staying motivated and staying away from cravings and eating out of boredom!

Here are my goals / things I will track each day:

Weight: 227.7 pounds

Steps: 6,942

Workout: Went on an hour walk, walked 3 miles.

Meals: Greek yogurt cup + protein Granola Rice and chicken Apple and PB Salad, Shrimp, roasted potatoes

Goal for tomorrow: Walk 7,500 steps!

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Cardio that is good for weight loss and kind to my silly old Plantar FaShite-is (correct spelling ;)) foot!

(Why, of course that's the correct spelling ;))

Hello!

I have sadly have developed a plantar fasciitis problem in my left foot. I'm experiencing a lot of achiness around the insole & heel area that seems to often be worse in the morning (though it eases a little bit as the day goes on). I'm certain that it's come about from a lot of walking, from a history of skipping rope and running and tending to get really into it (not for hours on end, but probably getting into a routine of every other day quicker than perhaps I should in the later half of my 30s.)

I am also overweight and wanting to lose 20kg. I am currently around 82kg and 5'3" - some of that is muscle, some of it definitely isn't, and I'm also wanting to get rid of some visceral belly fat especially.

The plantar pain has unfortunately cut short a couch 25k challenge I was steadily doing quite abruptly - and predictably, my weight loss has also stalled. I'm sad that this has affected my cardio as doing running or skipping rope (jump rope) outside had also done wonders for my mental health.

Does anyone have any new lower impact cardio tips for this Elder Millennial facing down her own foot fallibility? 😅😂 I am considering pivoting to cycling (getting an exercise bike and doing some home spinning workouts alongside weight lifting and maybe home boxercise workouts too). Work on the diet will continue in the background, as I very much recognise its importance - and particularly I want to find ways of breaking a bad stress eating habit that relates to work stress.

All ideas very welcome! Thank you!

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Male, just turned 50 and can’t get weight off…help!!

As the title says, I turned 50 and have gained 25 pounds in the past few years. I am 6’-5” and went from 230 to 255. I’d like to get back to 230 or even 225, since I feel shitty at this weight, my knees and back ache a lot and I’m depressed that I cannot do the things I used to do and still want to do (hike mountains, ski better). In reading the forum, I have heard the CICO method works the best for consistent weight loss that you can stick with. The problem I find when I have a caloric deficit and exercise, I get really hungry during the day after. My typical exercises are 2-3 times a week, and consist of either a 30-45 minutes walk, 30 minute indoor bike, 45-60 moderate mountain bike or a day of skiing if it’s winter. I often get delayed headaches (like a few hours later or the next day) after doing these things and have been working with a neurologist, with some success. However, I think the extra weight is throwing off my posture or something, because I’ll feel really sore in the neck/back area even after a walk. And the extra weight makes me so winded going uphill. It’s so frustrating but I need help and guidance from you all as to what to do. I’ve tried for the past few years to eat well, watch calories and even cut alcohol. But I’ve lost nothing. I’m really at a loss for what to do, and I cannot live this way.

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Almost at “healthy” weight on BMI!

SW: 116kg (255lbs) CW: 81.2kg (179lbs) Today I (31F) weighed in at 81.2kg which is 25.1 on the BMI scale for my height, literally a few hundred grams off being healthy!

I’ve lost a total of 35kg since I started a couple of years ago but it’s always been in quick bursts, I dropped from 92kg to my current weight since May this year. I’ve definitely gained some muscle in this time too!

I do have a little frustration though in that I cannot seem to lose my lower belly fat, I’ve lost 8cm off my waist and only 3cm off my lower stomach in this time. There’s a link to show what’s left, but it seems like it’ll never go without me getting to the extreme point of weight loss where I’ll lose shape elsewhere like my bum and hips. Is survival intervention the only choice at this point?

https://imgur.com/a/0IK0ueo

You can see my hip bones just above the fat, it’s really frustrating to have lost so much weight but not quite be the body shape that I want, I do work out regularly and have a PT.

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The most helpful concept this community taught me

Hey everyone! I'm a long time lurker, first time poster. I've yo yo'd over the years, always been overweight, my heaviest was at the start of this year. 6"1 and 330lbs.

After a particularly embarrassing moment on a trip to Tenerife where I wasn't able to ride one of the slides at a water park, I decided to really double down.

I'm 30 lbs down now, steadily lost across the year. Still struggling with eating too much at weekends but making progress and small steps every week.

I wanted to share one of the concepts which really helped me with this effort so far. On a post a couple of months back, a user mentioned the idea that our bodies were made for hunting and surviving in those times, and now we don't have the same environment and food is more readily available (although not for everybody in the world, I of course understand), we have to work against some of our primal instincts. The idea that calorie dense food is particularly attractive for us as hunter gatherers, as we didn't know where our next meal would come from - that isn't an issue for the majority of us. So there is something innate which attracts (some) of us to these types of foods in a big way, it's not just our willpower, greed etc.

That thinking has helped me gently persuade myself away from extra treats or wanting to eat as much as I can on a 'cheat day'. I know there are more opportunities to try different foods, eat cake, drink cocktails, so I can eat everything I want in moderation, but not in a greedy way. The food is going to be there next time.

I just wanted to share this as it was a particularly 'breakthrough' moment for me, after many different diets and experiments.

I also want to shout out the NHS weight loss service in the UK. I know not everybody has the best things to say about them, but the group meetings for a few months and discounted gym membership have been a big part of my success so far.

There's a long way to go, but I'm enjoying weight loss alongside my day to day life, and am sure there will be more posts here that inspire me and help get me over any future roadblocks. Thank you everyone in this community!

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Does anyone else feel as if they were imagining being bigger?

The title sounds odd, but this is something i've come across with my weight loss journey and i'm not sure if anyone else has experienced this.

I've lost about 30 pounds since the start of my weight loss journey, which isn't much but I wasn't super overweight to begin with, but enough has come off me that it's been a noticeable change.

However now that i've had the weight off for roughly a year, I feel as though that version of me almost never existed?? Or I'm imagining that I was bigger or something? I have before pictures and I can see that I logged in my app that I was 2 stone heavier but I almost can't fathom that I actually was?? It's almost a bit hazy and my vision of myself now is warped? Does that make sense to anyone??

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Canadian Thanksgiving

For all the Canadians out there Thanksgiving is around the corner. Here are my tips for staying on track during the holiday.

1. Don’t Skip Breakfast

• Start the day with a high-protein breakfast to keep your metabolism going and prevent overeating later.

2. Hydrate Before the Meal

• Drink a glass of water before you eat to help with portion control and curb unnecessary hunger.

3. Be Selective with Your Plate

• Prioritize lean proteins like turkey and fill up on veggies before reaching for starchy or sugary foods.

4. Use a Smaller Plate

• Choose a smaller plate to naturally control your portions and avoid overeating.

5. Eat Slowly

• Take your time and chew slowly to give your body a chance to feel full and satisfied.

6. Get Moving with the Family

• Plan a family walk or light activity after the meal to boost digestion and burn some extra calories.

7. Be Mindful of Desserts

• Satisfy your sweet tooth with smaller portions of dessert or try fruit-based treats instead of heavy pies.

8. Practice Self-Compassion

• Don’t stress if you indulge a bit more than planned. One meal won’t ruin your progress, and you can get back on track the next day.

Holidays don't have to ruin your weight loss!

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