Reasons you may want to incorporate strength training in your weight loss journey

1. Retain the Lean Mass you already have. Without weight training, your body will try to use all its energy stores in order to compensate for any calorie deficit. This means consuming both your excess fat and muscle. By weight training, it signals to your body that something in your environment means muscle must be a priority. So your body will target fat for weight loss. However, in extreme calorie deficits, your body will still consume much of its muscle.

2. Calories Burned. Most weight lifting sessions are somewhere around 20-60 minutes. That's 20-60 minutes of elevated heart rate and increased heat production. This increases your calorie burn over that time.

3. Improves strength and health. There is a very strong correlation between muscle mass and lower hazard ratio/improved Quality of Life. For myself, I find my joints behave better when under muscular tension when I'm working out regularly versus feeling loose when I'm not.

4. Increased Density. Muscle is about 15% denser than fat. This means you can carry the same weight of muscle as fat, in a more aesthetically pleasing way, in less volume.

5. Muscle has 3x the thermogenesis of fat. While fat consumes about 2 kcal/lb per day to heat itself, that same lb of muscle consumes 6 kcal/day. In other terms, for every lb of fat in your body you replace with muscle, your calorie consumption for that same pound just to keep existing at that same weight is 200% higher.

6. Gives the skin somewhere to fill out. Anyone who's lost substantial weight knows the battle of loose skin and stretch marks. By adding muscle, it reduces these "bat wings" to some degree preserving some of the more aesthetic appearance.

7. For the women, don't fear bulking. Many women fear weight training because they don't want to bulk up. First of all, women produce far less testosterone than men, so it is far more difficult for them to bulk up. Secondly, many men spend years in the gym trying to bulk up with only limited success. For women especially, you really have try in order to take on a more masculine appearance. Don't be afraid of the weights.

8. Tying everything together. If you can replace some 25 lbs of fat with muscle over say 3 years, you will look better, feel better, occupy less volume, and increase your weight loss due to the calorie burn of the activity, and increase your BMR by 100 kcal allowing you to consume more daily calories without putting additional weight on.

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How do you navigate ice cream outings during the summer?

During the summer many people like to spontaneously go out for ice cream after dinner, or other high calorie foods. Many ice cream restaurants do not have calories listed since as they are not chain stores, though I know ice cream generally is very caloric and not nutrient dense.

Ice cream is honestly not my favorite high calorie treat, but twice in the last week I’ve gone for ice cream, bought the smallest size (still a large portion in my opinion) and eaten most of it.

How do people on a weight loss journey navigate the pressure of going for ice cream? It seems like a pretty co-dependent activity and I would feel like a bummer for saying no. If I were to really indulge calories-wise, I would enjoy a bakery item or nachos a lot more. I wish they sold fruit cups or something!

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What are some non-aesthetic reasons you want to lose weight? These are mine...

I want to be able to have a fun day at a theme park without my feet being in excruciating pain halfway through the day.

I don't want to get winded going up a flight of stairs.

I want to be able to run really fast someday.

I want to have more energy throughout my day.

I don't want to have high blood pressure anymore.

I want to feel strong.

I want to have a healthy pregnancy someday.

If I have kids, I want to be able to set a good example and teach them healthy habits.

I want to prove to myself that I CAN.

I deserve to be better taken care of.

I want a longer life. 😢

Looking good is a great outcome of losing weight, but at the end of the day my quality of life would improve immensely and personally looks was never a good motivator for me, so I'm focusing on these things a lot more. What are some reasons (besides looks) that helped you decide to embark on a weight loss journey?

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Will losing weight actually change my life or is it just in my head?

I’ve been thinking a lot about weight loss and whether it really changes your life in a meaningful way. I realized that if I had some kind of big goal or project with a deadline, something where I needed to be in shape, I’d probably be really motivated. I’d take it seriously and stick to it. But then I thought, isn’t that big goal just my life?

I connect so many things to my weight and how I look. I keep telling myself that once I lose weight I’ll feel more confident, I’ll dress better, I’ll be more social, maybe even approach people I’m interested in. I believe my quality of life would improve. But I’m not actually overweight. I’m close and my eating habits aren’t the best, but medically I’m still in the normal range. Still, I don’t feel good. I don’t feel attractive or comfortable in my body.

So now I’m wondering, would losing a few pounds really change my life? Or am I just hoping that a physical change will fix how I feel inside? Most of the stories I hear are from people who lost a lot of weight and say it transformed their lives. But what about people like me? Those who just want to lose a bit to feel better - did it actually help?

I’m trying to figure out if it’s really about my body or if it’s how I see myself no matter what. If you’ve been through something similar I’d love to hear your thoughts.

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Propananol & Weight Loss

Hi, I am on 80mg of propananol per day and can not come off this medication. I need to loose weight and have put a lot of weight on since starting this medication (around 1.5 stone in weight in around 2 years).

I eat around 1,000 to 1,300 calories per day and I eat healthy - 3 meals and no snacks. I dont eat cakes, crisps, chocolate etc - the thing I love is bread but I only have it now in the morning and it is brown bread (I also intend to stop this and go on to porridge).

The issue is I want to loose this added weight and have no idea how to do this? I have an exercise bike that I use and do 30 to 1 hour cycles on at a medium intensity. Ive been doing plenty of walks - especially up hill - all of this has done NOTHING!

I put all of this into ChatGPT and it told me it was likely to be the propananol and that I should focus on weight training rather than cardio for weight loss??

I am just looking for advise and also if there are others out there going through this or those who have found the answer to get their body to wake up and ditch the fat whilst still being on beta blockers? Any help appreciated - I am at my wits end with this now - I feel so tired from doing the exercise and to see it is not making any difference is soul destroying - my partner doesn't understand - he just tells me to go and see the dr and come off propananol (which I cant as this is for heart arrythmia brought on by the covid jab not bp).

Extremely grateful for any help/advise on diet and/or exercise

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Obesity and childhood food insecurity

So I've been going to therapy for the last 2 years or so after a cancer diagnosis (doing fine now, cancer free, woohoo!). We've discovered that I grew up with food insecurity due to neglect (I thought it was just a little abnormal, didn't realize how bad it all actually was), and this has a direct correlation with developing obesity and unhealthy eating habits.

Just wondering if anyone else has discovered something similar in their lives as they have been working on their weight loss too? Just. It's been a bit of a trip to realize that I have 100+ pounds to lose because of, essentially, being the victim of child neglect/abuse. It's completely reframed everything I thought I knew and understood, and it feels like it's lifted away this since of guilt or shame while also making me feel just so angry and kinda helpless because it turns out that it wasn't completely my own fault I got this heavy?

Sorry if this is too random or off topic for this subreddit. I'm just wondering if there are others out there who have experienced this too? How are you doing with all of it mentally, and how has it changed how you approach trying to lose weight in a healthy way?

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Where to find good info on weight loss surgery in Australia (Melbourne)?

Hi everyone,

I’m currently exploring the idea of weight loss surgery and still very much on the fence about it. I’ve been trying to find more info. Like there's plenty on what it is and who qualifies and all that but it's hard to know where to go when there are so many options and hard to find any info on pricing etc. And I don't want to have to book an appointment to get to know a surgeon and then decide they aren't a good fit. Does anyone know of any online info sessions, meet and greets or similar that are happening soon?

I remember seeing a few from clinics doing this a while back, but not sure if these still run or where to find the legit ones.

I’m keen to do more research before making any decisions. Any pointers would be amazing!

Thanks in advance 🙏

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