Fitness help and advice if anyone needs it

Greetings everyone, I am a 23 year old male. Lost around 70 pounds of BODY fat and gained 20-25 pounds of muscle mass. Very unlucky genetics, busy work/university schedule. It was done.

I’m going to keep this concise without yapping yalls heads off, but it’s a game of satiety. I’m sure you’ve heard calories in vs calories out and the good ol “deficit”, but I can do you one better. It’s a metabolism game in my opinion, consistently working your body in terms of digestion, using protein for satiety and understanding that’s NOT ALL YOU NEED. Timing your carbs for quick short bursts of energy and fats to keep your hormones in check is key. I’ve raised my BMR plenty of times after a cut and ended up reverse dieting into shredding condition.

If you disagree, let’s talk about it, I’m a firm believer in the student mindset and I can always learn something new. I wanna improve my craft as well, I want to help people in terms of a fitness coach on the side. If you have questions, let’s talk about it, if you AGREE then shit man let’s talk about it. Whatever to produce information.

Let me know if you need help, seriously. I ended up walking New York fucking fashion week during my weight loss journey. Fat chubby tiny brown kid walking a known runway years later in a body he likes. I don’t wanna brag but I also don’t want to put down social media as proof and accidentally break rules by advertising.

NOTE: I am not too educated with things such as PCOS and I haven’t taken into account female weight loss… cus I’m a guy. But I wanna help if applicable, we can crack down on it together. Just help me out and ease me into it!

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OCD and weight loss.

24M , 189cm ,111kg I have severe OCD,and I am also seeing a clinical dietician which gave me a diet plan to follow for work,I have started work so this is the end of my binge eating episodes,however due to my OCD I keep obsessing over the tiniest things about my diet,I wish I can just be at ease and trust my dietician. I put my diet plan on ChatGPT and it calculated the calories to be 1620cals. So let’s assume I’m eating 1600-1800calories a day with light exercise (pushups,squats,planks,crunches) will I lose weight with my body composition?

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How to stay consistent with weight loss and achieve 7kg weight loss in 13 weeks?

I am tired of not keeping promises to myself. Something or the other happens and I completely fall off the journey and I don’t want to be that person anymore. How do you guys stay consistent to see results? Any good habits I can build?

I find calorie tracking hard to do because I find all the apps a bit annoying to use, entering food everyday - it feels like a chore. Gyming I can be consistent with but breaks happen because of all sorts of reasons anyway.

How do you guys stay consistent?

A few details about me and my goals: I am a late 20’s woman Height - 5’3” Weight - 67kgs Body fat % - 39% Recommended fat loss - 12kgs Recommended muscle hain - 2kgs Target weight - 57 kgs Estimated BMR - 1350 (I know, its so low 😭) Body type - pear shaped with mostly far in lower tummy, thighs, butt, overall legs

I started this journey when I touched 71kgs and my body fat % hit 45%. I decided to change my life. Since then, at my best - I touched around 64kgs and 37% body fat %. I let go, got busy and life happened and I have gained some weight back.

Now I want to commit and really make a difference again. I am recovering from a serious sickness so I am still weak and I have definitely lost some muscle. I have a few important events to attend in 3rd week of November so I have a total of 13 weeks. If I can maintain a 3500kcal deficit each week I should be able to hit 7-8kg fat loss as per my workings. For this I would need to maintain a 500 cal deficit everyday.

How can I do this with such a low BMR? Any recommendations?

Do I have to worry about hitting plateau if I am on a cut for 3 months?

Also as mentioned before - how to stay consistent?

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Why are people so afraid of calorie counting?

Calorie counting has been my saving grace through my weight loss journey. I gained 30 pounds through a combination of falling prey to the intuitive eating lie and general lack of nutrition knowledge. I was going crazy bc I thought I was eating healthy, but I was still gaining weight. It wasn't until I sat down with a calorie counter that I realized how much I was eating and how my little "cheat meals" were adding up to an entire day's worth of food in one sitting. For me, cc set me free. Before cc I was completely in the dark, clueless about what was going on with my body. Now, I can now go about life knowing exactly where I stand in terms of nutrition and weight loss. And I can indulge guilt free bc I know as long as I make room in my budget, I can enjoy a little treat every so often.

But I always hear people trying to lose weight say that cc doesnt work for them, it's not good for them, it's too hard, etc. When I suggest it to my friends they balk at me. Why? I don't find it hard at all. Yes, I get lazy sometimes and dont track for the day, but with apps like cronometer and my fitnesspal, cc is ridiculously easy. It just feels like people are refusing their golden ticket to weight loss and I don't get it at all.

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At what percent weight loss have you found that people begin to notice?

Not sure if my title is grammatically correct.

I’ve lost about 15% of my body weight over the last several months. Nobody mentioned that I looked different until about the last 10 days, and I’ve had 4 people comment on it. One of them was my husband, who did say previously that I looked different but he walked into the room I was in and looked surprised for a moment and said I really looked different different.

I’m just curious if others found a similar pattern, or if you have to less or more for people to seem to notice. I also want people who are just barely starting and wondering if it’s worth it to have something to push to!

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Down 10 lbs in 3 weeks

Hi, I [23M, 181CM, 220LB] have been helping my sister in the process of moving countries from Canada to the UK. One thing about small town Nova Scotia is that it’s very car dependent…every trip I take is either on wheels or I’d be SOL walking the side of the highway to the nearest shop.

However, my sister recently moved to Edinburgh where everywhere is easily accessible and safe by walking (other than the lack of pedestrian crossings which really scares me sometimes lol, run forresttt!).

Just from walking around with no vehicle and a cheapskate mentality in avoiding the busfare, we’ve both somehow managed to lose 10lbs from 230lb to 220lb (0.7st) in three weeks.

I’d say I walk anywhere from 1 to 3 hours a day here and will be keeping it up without any punitive diets, only minor tweaks — as they never work for me, definitely not when compared to this.

So excited and didn’t realize how much of an effect simply walking has on your weight loss journey. Thought to share that as it doesn’t all have to come from limiting yourself in the kitchen or overworking yourself at the gym. Good luck and all the best to you on your journey!

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Under 200 pounds

My first milestone, thought I'd mention it.

Got a scale on Amazon, it arrived on July 26. I watched the women's Euro Final on July 27. I roughly started weight loss at those occasions. The scale was supposed to do my body fat by impedance (sending an electric pulse, BIA) but it seems to only do a different thing, BMI, by calculating today's weight against my height, that's disappointing. I started out in late July thinking I was probably 215 or 210 pounds but the scale said 205 pounds. I wavered between 201 and 203 regularly for a few weeks. Today (August 12) I managed to hit 199.1 pounds. I haven't really done much radical, except cut out extremes (is it radical to be less radical?). I eat and stop, I don't push-eat (my term, maybe you can tell what I mean), I let sugar-free sparkly drinks (rather than creamy desserts) fill my stomach to bloated so that I can have that "hits the bottom" feeling, I walk around the block halfway through every meal, I skip a lot of breakfasts, I stopped buying high-fat dairy, I went sugar-free on everything, and I started regularly buying celery hearts and leaving them stacked in the bottom of the fridge. With the celery, I just grab it and eat it constantly, whenever I want a snack. I tend to throw out about 15% of the celery because it goes bad rather than getting eaten, but I'd rather waste the food than (the old calculus) "clean your plate." My irresponsibility has changed from over- to under- use of the resource, I guess.

Note, this is probably going to be a throw-away Reddit membership, I tend to prefer to leave no social media traces.

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