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File: 1659101913602.gif (647.26 KB, 682x510, er.gif)

No. 278561

Previous thread: >>>/g/211074

This is for diet and fitness related things only.

-Post your goals, your current state, like your weight or measurements;
-What you're going to do to change it and your methods (Weight training? Intermittent Fasting? Running? Raw eating? MyFitnessPal logs?);
-And how to be held accountable for it, like biweekly weigh-ins or measurings.

Feel free to post charts of your progress! If you're doing daily reports, remember to sage.

Reminder that we're all human and we all have our ups and downs. Don't blame yourself for failing and don't get fixated on small missteps. This is a marathon, not a race. Self-sabotage will only make things worse. Try to stay positive and think of the positive steps you've made to get here and keep moving forward!

Don't get fixated on numbers and give yourself adequate rest days and rewards to keep yourself motivated.

No ana, please.

No. 278570

are there ways for me to track my progress besides measuring myself? i will buy a scale eventually, i just dont have one yet so ive been taking my measurements every month. it's effective for tracking but it's soooo slowwwwww and waiting a month to see if there was really any change is kind of discouraging (even though i am losing weight)

No. 278577

>>278570
Pictures?

No. 278632

Repost from the old thread, I hadn't realized that one had hit 1200 when I posted.

So I've tried to get into running multiple times but gave up after a few times every time because my shins just hurt too goddamn much. I know shin splints are a thing but the pain would always subside after a few minutes so I don't think I got an injury, just weak shins? Is that correctly reasoned? I'm certain I have the right shoes, correct form and always warm up so that can't be the problem.

2nd, if I'm right about my shins being weak, is it a good idea to train them before I try running again? If so how?

No. 278682

>>278561
I've ballooned up to 217lbs, my mom may have a fucked scale as I do NOT look that heavy. I guess I carry it well? I'm 5'9", trying to get back down to 160. I've quit drinking but the weight stuck around plus baby weight. Today I started logging in an app called "Lose It!" Which sounded hokey, but it's alright. I've been very fit and toned before so I'm confident I can do this again, so long as I don't fucking stress eat and get sick. I'm slated to lose a pound per week if I stick to my calorie goal, plus exercise. I have F cups and my ass and thighs are where my fat accumulates the most. Narrow waist. If any nonnies have some leg and core workouts to recommend I'm always curious.

In other news, my BP is down to 110 over 70 so at least that's under control now. Yeah I wanna get fit and sexy again, but mostly I just want to be strong and healthy. Measurement is going to be accountability, I fucking despise scales as I get far too obsessive.

No. 278792

Nonas I'm so tired of starving myself then binging then starving again then binging and it leading nowhere. I've maintained around 160-165lbs for like a year and a half (I'm 5'3) and I've been actively trying to lose weight the entire time. But I always end up going to both of the extremes and can't seem to stick to a healthy lifestyle that will make me lose weight but also sustain the habits to prevent me from binging and going all out after a few weeks. Whenever I try to restrict to a healthy amount (1500cal a day for example) I always start eating less and less until I'm starving and then I binge. It's such a tough cycle to break.
I really want to try to lose weight normally this time, without going to both of the extremes.

No. 278793

>>278792
Samefag, has anyone here lost weight without counting calories?

No. 278813

Does anyone know how Samsung health calculates recommended daily intake? I'm sedentary, 5'9", 121lbs and the daily calorie goal the app calculated for me is around 1300 calories. Other calculators give me 1600cals~.

No. 278820

>>278793
I went vegan and avoided processed food and went from 140 to 120lbs (I'm 5'1"). My favorite snack is buying a bag of 3lbs of raw peanuts and boiling 1/5 of the bag for an hour and a half. It helped me a lot from snacking or wanting chips. Another staple food that helped me was buying vegetable soup cubes and adding carrots, cabbage, anything with good fiber into them and having it for lunch. I hope you don't starve yourself again, nona. Looking up volume eating helped me stayed full while losing weight. The only tedious part was going to the toilet often because of my high fiber intake.

No. 278830

>>278820
I've been vegan since new years so 7 months or so and I haven't seen a significant loss. But I have a huge appetite and am mostly a junk food vegan kek. I think I will try to eat healthy, avoid processed food and see if I'm able to lose weight that way. If not I will have to count calories. Thanks for sharing your experience!

No. 278853

>>278793
I've had a very similar issue with restricting and binge eating, and the only time I lost weight healthily was when I wasn't counting calories. I cut out all snacks and stuck to 3 small-ish meals a day. I still recognised what a high-cal vs a low-cal meal looked like from my calorie counting days, so it was easy enough to not overeat if I stayed present and conscious with it. The main thing that helped was staying as busy as possible so I didn't have time to snack and binge. I went from 65kg to 55kg, but since being more depressed again I've gone back up to 59kg, so I'm trying to get back on track. It's so hard to not go to either extreme, but I know it's not sustainable and I don't want to keep yo-yoing like this.

>>278813
Did you put in that you want to lose weight? Being sedentary whilst having a low bmi and little muscle would give you a slower metabolism, but 1300 definitely sounds too low for maintenance at 5'9".

>>278830
I was a junk food vegan for a while too, but it just gave me another way to restrict and then inevitably binge. It depends on the person, but just be wary of it. I definitely back >>278820 in saying look up volume eating, I loooove my leafy greens. Ik you've heard it before, but make sure you're getting enough protein.

No. 278931

>>278853
>but it just gave me another way to restrict and then inevitably binge.
Yeah, I definitely see how this could be a problem. Thank you for sharing.
I think my main issue is eating a lot of non-satiating foods that are packed in calories and relying on that to feel full. Bread is like the main staple of my diet at the moment and I thought I could get away with it, but I guess not kek. Thank you for the advice I will definitely try to pack on the vegetables and protein sources and cut out things like bread as much as possible (Hopefully completely at some point… The more I have it the harder it gets to resist it)

No. 278941

Idk how to stop junk food cravings… I ate McDonald's nearly every day this week and I always crave popcorn and candy. I gained like 10kg in the past year now I'm 150lbs. I don't even know where to start.

No. 278947

Went to visit my relatives recently. "Nonna, you're so skinny!" "Nonny, I hope you're eating."
I don't calorie count or restrict my diet, I'm just a picky eater. I know I should put on more weight to be healthy, though.

Any suggestions on how to put on weight? I'll even hit the gym if I need to

No. 278962

>>278941
Don’t keep junk food in the house and don’t stop at fast food restaurants.

No. 278964

>>278947
Protein shakes + gym is nice for bulking
You're not picky about shakes right? It's more a drink than food

No. 278969

>>278964
I don’t love protein powder or kale/spinach-based shakes, but I can suck it up to bulk.
speaking of protein, I should add that I’m a pescatarian. I’ve considered eating red meat & chicken again to gain weight, is it worth it?

No. 279043

Have any of you (nonnas that lost some weight) had problem with hair loss? I've been to the doc, all my blood exams results are great. Cannot pinpoint exactly to what makes my hair fall off but it can either be 1) that i had covid in March (wasnt that bad, just felt a bit under the weather and sore throat and the hair loss started around 2 months later) OR 2) it could be because I changed my diet to eat healthy (lots of veggies and fruits and sometimes vegetarian meals, compared to before when I used to eat just junk food). I am lucky I have a lot of hair to begin with but I am worried as to when it will stop. If its diet related, does it mean I have to go back to eat junk food? Or maybe cut down on my exercise routine?

No. 279173

>>278632
how long are you spending on warming up, and then stretching afterwards? if your shins are weak then start running short distances. I always recommend the "couch to 5k" to start running.

To your second point: again, you can train them while running, no need to do extra stuff, just make sure you warm up and stretch

No. 279413

I have an exercise question for nonnas who know anything about gym stuff or muscles. I have a habit of kicking my legs when I'm laying on my stomach. Like, I lay flat and then move my heel towards my bum. Do you think addind ankle weights would reap some sort of benefit? It's already a habit I've had forever and I'll probably be doing it my whole life, if theres a way to take advantage of that I'd be curious to know what ways I could do it

No. 279417

>>279043
Losing weight and having covid can be tied into the hairloss. You said the hairloss started two months after covid which lines up with a telogen effluvium diagnosis (it happens a few months after the trigger). Weight loss also could be contributing, like I said before. Telogen effluvium should stop after a few months. If it gets too bad, definitely see a derm!

No. 279438

>>279173
I did 10-15 minutes of walking as a warmup as instructed by the beginners program I used (not C25k specifically but something very similiar), is that not enough?

>I always recommend the "couch to 5k" to start running.

Yeah but that's the thing, I couldn't keep up with such a program whatsoever because my shins hurt, without my shins hurting I'd definitely be able to do that.

No. 279489

>>279043
>>279417 is right, significant emotional or physical stress can send a wave of your follicles into telogen stage. It should taper off and they’ll come back, I wouldn’t worry.

No. 279623

I posted in one of the fitness threads here a few years ago that I had finally dropped below my plateau of 180lbs (at 5'7). My highest weight at the time was about 210lbs and I was doing so well, going to the gym regularly, eating well, walking an hour to work and home everyday. Then the pandemic hit, I moved into a new apartment with a nightmare creep landlord, got laid off and have a new (unwalkable) job, went on and off antidepressant. Today, I weighed in at about 264 lbs. I'm so devastated and don't know how I got here. I know I had done it before and I know I can do it again, but I feel so lost. My new neighborhood does not feel safe to run in and I can't really get to a gym. I used to love cardio but now I feel like it does nothing for me. How do I start with lifting weights? It feels so jarring for complete total beginners without help. At home work outs?

No. 279633

>>279623
You could try something new like yoga or pilates? There is so much content online to start working out at home now. Sydney Cummings is great, Caroline Girvan too. If you are interested by yoga, Yoga With Adriene has 30 day challenge. Start slowly and trust yourself. You can do it, you already did. Good luck nonna.

No. 279742

File: 1659708861912.gif (2.19 MB, 600x686, m.gif)

short girls, 5'1-5'3 or so, what do you eat in a typical day, do you skip days of eating? im trying not to be such a piggy. i can eat anywhere from 700 to 1400 calories depending on the day, and my BMR is 1600. im trying to lose more weight but also understand what i may be doing wrong, if i should stick to one big meal a day, etc. i guess id just like some insight into how other nonnies eat daily? thank you!

No. 279745

>>279742
It depends on how you eat and what you’re eating.
>>vitamin deficiency can cause you to crave micro nutrients causing “hunger cues” to over eat looking for the missing vitamin. So make sure your levels are solid. Magnesium is a common one in women that leads to sugar cravings.
>>drink enough water. Most adults lose up to 40% of their water retention ability by 65. Water is important for losing weight, keeping bloating down, and not being hungry. A lot of people who over eat can confuse dehydration with hunger because they don’t drink enough water.
>>make sure your water contains micro nutrients. If you’re drinking water with the electrolytes and minerals stripped out you’re dehydrating versus rehydrating. You need the minerals to hold on to it.
>>one large meal works better for moids than us. Some women swear by it but small consistent food on macro and micro has better studied outcomes. One large meal puts you at a higher risk of your metabolism crashing, developing type two diabetes, and puts unnecessary stress on the organs. If you’re going to make sure the meal doesn’t contain a high amount of simple carbs and sugar so you don’t get the spike. Keep it balanced and filling.
I’m a grazer. I start with some water and vitamins, eat smaller meals with high nutrients. Eating small portions. Keeps my stomach small so I can only eat so much. It also encourages me to eat a bigger variety. A small bowl of fruit, two boiled eggs, a handful of tortilla cheaps, a small steak and steamed veggies. Yada yada Whole Foods. I don’t know that any of that is helpful, but it’s stuff I take in to account.

No. 279747

>>279745
aw it truly is helpful! thank you! i have been starting off my mornings with breakfast or omad but i definitely believe this is out of the desire for a quick dopamine spike and due to my early work mornings. ill then fast or feel guilty and have a hefty workout session to burn off the 900 calories i literally kirby consumed in two hours!!! i know breakfast is acceptable for most but as a child i had BED so i think im going to go back to IF and have my first meal later on so I dont think about food so early on. im also going to go back to drinking more water because i stopped and ill definitely get in more electrolytes. i take a multivitamin and one which promotes healthy brain functions but i have heard lots about magnesium being really beneficial.
tl;dr: this did help nonnie. going to purchase magnesium and work on drinking a bottle of water every two hours at least for starters. and ill do a 24 hr fast to reset and hopefully start limiting my sugars. i work at a bakery and have been indulging in our upcoming fall treats a bit too much lately!! no weight gain, if anything i lose a pound here and there but i know i could be much healthier and lose quicker if i was stricter.

No. 279748

>>279745
samefag but i also quit cigs and vaping and weed last month so im sure not having that oral fixation has been contributing to my hunger, but gum can usually fend it off

No. 279752

>>279748
I’m glad it was helpful!
For the sugar cravings could you do a big fruit smoothie? I like them and then do an a brown sugar or honey matcha with almond milk unsweetened at home. I also got some vitamin D chocolates with saffron oil since the chocolate gives the dopamine and oxytocin feeling and the saffron helps serotonin production. Because their vitamins though I only take my one or two in the morning and then can’t have any more.
When I stopped smoking I switched to Jerky. I got some really thick tough dehydrated jerkey. It would take me like 40 minutes to chew through a piece. And break into little pieces and just work on it. Sounds weird but it helped a lot and gum wasn’t working. I wish you luck Nona! You got this.
Also cold showers are quick sources of dopamine as unpleasant as they are so if you get in a really low mood. Hot shower for oxytocin like a hug. Cold shower for 2-5 minutes at the end for dopamine.

No. 279969

SW: 162
CW: 150
GW: 125

I'm really disappointed with myself nonnas. Usually, once I see myself creeping towards 140, I start reining things in, but I didn't have a scale for a year and things got out of control. I feel like I have a poor sense of how big I am when I look in the mirror. When I gain weight, I never notice.

I've been running 5 days a week and mixing in some pilates too, but I seem to be stuck at 150. I used to be really into eating healthy, but the pandemic kind of ruined me on that.

I'm really determined to get myself back on track with food! We can do it!

No. 279989

>>279752
>vitamin D chocolates with saffron oil
Oh nonna could you share where you get your shocky and saffron oil brand, please and thank you!
Also my fucking gerd is so annoying but thankfully I've found chamomile tea to help a lot with soothing but not black liquourie tea, does anyone have any naturalish remedies for stomach acid/heart burn for me to try out?

No. 280024

>>278793
Maybe I'm late with response, but I did. I was 180 cm/80 kg and went to 65 kg (but my retarded self still managed to get to 78 kg again, although I was pretty successful with keeping my weight and honestly saw mistakes that led me to weight gain, bit I did nothing about it).

Basically, I ate mostly clean foods and tried to restrict myself on sweet stuff. For breakfast, I had porridge or eggs, then for lunch I just drunk some kefir and maybe had a granola bar; for dinner, I just stimmed a bag of frozen veggies with chicken breasts, or ate beans. I made a very big pan of vegetables and grabbed myself a bowl of veggies throughout the evening when I felt like I want to have a snack.

You just need to eat clean foods 2-3 times a day, with no snacks in between, so basically IF. Try to avoid oils, sugar and carbs like pasta. You can have something sweet once in a while. Aldo being somewhat active is great. This way you don't need to count calories, just listen to your body, and stop eating before you feel full.

No. 280026

Trying to lower my sweets intake so I started making smoothies and I can't believe it actually works.

No. 280027

>>278792
Update, I'm 156lbs now. I haven't been counting calories I just decreased my portion sizes and eat unprocessed food instead of junk. I also take walks at night and make sure I'm getting 6k-10k steps a day. I hope I'll be able to keep this up.

No. 280032

>>280027
im so proud of u nona. u can keep it up ur strong!!! very happy for u and its also very inspiring

No. 280051

>>279989
https://trysourse.com/
Yes! Here they are. They ship them to me. They also have B12 chocolates that I’ve got everyone IRL hooked on before we go on hikes and stuff haha for the energy boost.
For that it depends on the cause? Mint can help with heartburn and nausea and bloating but it relaxes the band on the top of your stomach so if you have heart burn it can cause more stomach acid to come up. Ginger can soothe heart burn and bloating and nauseous and works an anti-inflammatory. So normally I go ginger over mint. They make chewable ginger tabs or ginger candies to suck on. I used them when I went through a horrible period. Tomatoes and onions should probably be avoided. Make sure you’re getting enough omega 3 to 6’s so priories fruit and nut based oils like olive and avocado over canola and vegetable. Stay upright for at least 30 mins after meals to help it settle. On and if you sleep on your left side sleep on your right. It places your stomach lower which increases the chances of your stomach acid staying in your stomach.
My partner had cancer and has radiation burns that hurt like fuck when they have heart burn and I’ve been making him a tea of chamomile, a little secret ginger, lavender, nettle (an antihistamine), marshmallow root, and local honey and they says it helps too.

No. 280053

>>280027
Wooooo good job. You got this

No. 280115

File: 1659905017252.gif (1.08 MB, 268x268, puchi puchi.gif)

>>280051
Thank YOU Nonny! Youre an angel and for all the amazing advice, hope your partner is doing better!

No. 280668

Hi nonnas, I've been doing good with my weight loss goals, as of today I've been put on 10mg of Amitriptyne for my terrible headaches, I know one of the common side effects is weight gain, if I keep up my calorie deficits and gym will I be okay and still be able to lose weight? I'm on such a low dose, I'm hoping…

No. 280669

>>280668
congrats on your weight loss nona! how much have you lost (if you don't mind me asking) just keep doing what you're doing!

No. 280671

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>>280669

I started at about 69kg and I am down to 63 and my goal is 55kg! You are sweet, good luck too nonna friend!

No. 280677

Nonas what should I do if I really want to start getting more serious about strength training but I'm too socially retarded/scared/whatever to go to a regular gym.
I regularly do typical 'at home' strength training but I know there's a limit for what you can do without professional instructions.
Any equipment you'd recommend to improve at home? Or strategies to not get extremely anxious about going to a gym? Alternative types of sports that train strength but don't involve a regular gym? hlp pls

No. 280727

is it possible to cut successfully on a vegetarian diet? I'm struggling to get enough protein and that is including daily shakes and cottage cheese. somehow I can't manage to get enough protein without overshooting carbs and or fat.

my goal is a 40C/30F/30P split and about 1300 cals daily. I can barely exercise though because I'm fatigued and dizzy a lot so I think something is off
I dont want to go back to chicken corpses but that was the only way I ever got lean in the past. it makes me sad I have to choose between ethics and aesthetics

No. 280728

>>280727
>is it possible to cut successfully
I read this and got very concerned

No. 280752

>>280727
sounds like you're buying the wrong type of shakes. very easy to do using whey protein isolate shakes specifically

No. 280774

>>280677
A lot of the gymbros you see are ego lifting. It’s why they go up in size so fast and weights and it’s also why they injure themselves like dumbasses. Get to know the muscle groups and what exercise targets though and how to activate them to get the most out of every lift. Body building posing might help as it serves to help give you more muscle control awareness (yes there’s a point to it). Learn to listen to those muscles and feel when they’re engaged and close to failure and that’s when you stop. Start with a low weight and 12 reps and then move up reps to 15. Focus on form and function over heavy weights. You’ll get there. After the 15 reps and the consistency then bump weight up by 5-10 pounds and start at 10-12 reps again and work up. Take your time. For machines most gyms can give you a tutorial your first time

No. 280817

>>280786
Nta but eating too many nuts give me acne and cysts

No. 280859

>>280677
>>280774 gave really good advice but to add with my experience lifting at home; I bought two adjustable dumbbells and started with some basic compound exercises (at the start I just did shoulder press, floor press, squats, deadlifts and hip thrusts; all feasible with dumbbells).
I started with low weights, watched various videos on proper form for each exercise, and always lift where I can see my reflection to make sure my form is good. After doing this for a while and slowly increasing the weights, I made a more complex weekly program for myself based on youtube videos I watched (though take those with a grain of salt) and what I've read about muscles groups and which exercises target which group.
I'm sure I'll need to go to the gym eventually when I work up to weights that require a rack to lift safely, but this is working really well for me at the moment. Burned some fat, built a bit of muscle and haven't gotten injured.

No. 280875

>>280752
I usually use egg white protein for the shakes

No. 280898

>>280677
I spent years starving myself to be skinny. Now I work out consistently and eat. BMI says I'm overweight but I finally have abs and look amazing. Weight training at home is the best. As >>280774 said you don't need to ego lift. I only use adjustable dumbbells. My joints are happy and so I'm. Caroline Girvan's workouts are great if you don't like workout alone.

No. 280906

So I haven't caught up on this thread, but since moving back to Europe from the middle east, I started working out indoors again. It's too humid to do the jogging I secretly hated but did anyway at night before.

I think some posters here don't like her, but I downloaded the Pam app (free version) and like to use her plans as a basis, then customize them as needed. I'm not trying to lose weight but picked the "weight loss" one this week just for more cardio. I like that Pamela (Reif) doesn't talk in the videos, and they are nicely produced, the music doesn't suck either. I don't like to hear music I absolutely love while working out, because it distracts me and I want to "respect" the music, not work out to it. So my ex used to ridicule Pam's music but tbh it's just workout music for me.

Anyway I'm taking a brief breather now. So far I did:
warmup
lower ab video (linked)
some silly boss bitch dance video (if things are ever too dumb, i just do squats or mountain climbers)
pilates video (half through - https://youtu.be/enK76XbR9Q0)

after this I will either do a normal ab video or lower abs with ankle weights (https://youtu.be/Gg3W2x0dnDg).And a stretching one focusing on core, arms, and back/shoulders (https://youtu.be/Wdq_pRXwg_8)

Sorry for the long post, I have no-one to tell about my completely mediocre fitness attempts. I am writing my dissertation so this is like the only other thing to which I'm devoting myself right now. I can sperg about this stuff a lot

No. 280908

>>279413
can you try to train yourself to kick up in the air or lift your thigh a bit? Look up glute videos (straight leg kicks or donkey kicks). usually you aren't lying flat for those but I think there are variations. You should try to use the upper part of your leg and glute though. Then you will get actual benefits. I know what you are talking about because I do it too.

No. 280971

File: 1660162553458.jpeg (9.99 MB, 6480x3924, B9BF93E2-E38B-4ABC-BA15-4FC824…)

I finally have control on my binging, and Ive lost 10lbs! Very exciting. I work on my feet (6 miles a shift usually), and I have been eating more at home.
Also, Ive been drinking more assorted teas!
I went on a hike the other day and it was 2 miles up a side of a mountain. I focused on keeping my pace and made it almost through the trail. (Wasn't really wearing the right shoes for the rockier area)
Heres the view from a boulder I chilled on for a few minutes before heading back.

No. 281000

>>280971
I'm so proud of you! You've made some difficult changes but I know how good they must make you feel. This view is gorgeous. You deserve a ton of respect!!

No. 281086

>>281000
> wipes little tears
Thank you nonna coach this means alot! Its been a challenge! Thank you for your support!

No. 281254

>>278561
Just tried a peloton and WOW! I've been missing out on a lot. Biked 20 miles today. I feel one step closer to my better self!

No. 281259

>>281254
what is the appeal of the peleton exactly?

No. 281265

>>281259
I don’t have a peloton, but I used to use a stationary bike when I lived in a very hot and non-bikeable area. It’s pretty nice to be able to bike while watching tv and being in your own home, away from cars ready to run you over or extreme weather. I’d definitely get a peloton if I had money. Having built in classes and guides is just really appealing, but too pricy for me.

No. 281351

>>280971
that’s amazing nona. what a beautiful view.

can you share some of the things that helped you to stop binging? i’m a week clean (ik that’s not a lot but it is for me, lol) & the freedom from bloat & sluggishness & self-hatred is already so nice.

No. 281354

>>280906
i love pamela reif. i think she has great music for her videos. like, they’re not songs i’d necessarily listen to outside of a workout but the energy, flow, BPM of the music match so well with your movements and make the workouts fly by.

i’m doing the give me abs plan in her app rn. 5 pam videos back to back is quite a lot! i’m impressed.

No. 281356

>>280971
That view is unreal, how beautiful!

No. 281365

File: 1660340875340.gif (115.2 KB, 300x400, d5484389f1fb34e83763e144d1fe4a…)

Is 1200kcal net calories good for weight loss? I'm eating close to 2000 and exercising the excess off with an hour of cardio but i feel like I'm losing slower then just eating 1200kcal with no exercise. I also doubt I'm gaining any muscle cause it's just cardio. I just need reassurance to keep going with it because I do want to keep exercising not just for weight lose but because it's good for your health and I enjoy being able to eat more but seeing the scale not moving is starting to trigger me into ED thoughts.

No. 281367

>>281365
sorry you’re struggling nona. i don’t have advice for the first part of your question but i’d encourage you to set aside your scale. i also have an ed history & i refuse to weigh myself for that reason. scale weight is so fickle anyway, and if i see myself hitting a plateau i panic and binge and it offsets all my progress. as long as you eat less than you burn, you will lose weight. try to take it slow & trust the process

No. 281372

>>281367
Thank you anon. I get the same thing were seeing my weight not moving really upsets me and leads to me binging. I'll try weighing less frequently and start taking some measurements to see if there are any non-scale changes. I'll try to relax and give it a month or two.

No. 281531

Does anyone know of a super simple calorie logging app where you can just quickly and casually insert the number of calories you consume throughout the day without having to go through the extra process of inputting the exact food you ate as well? I'm not trying to lose weight specifically, I'm in pretty good shape already, it's just that I've found being generally mindful of how much I'm eating helps with my sugar addiction. However, I have dyscalculia and ADHD which makes it very hard to keep track of those things in my head, and my brain hates extra steps and isn't going to stick with the added "work" of searching for and/or manually typing in every single food.

I suppose I could just use the calculator on my phone, but it would be nicer to have something that's actually designed to log and keep track of each day.

No. 281550

>>281365
That's a huge jump and also too low if you want to keep exercising with any efficiency (ie not starving away the benefits you get from it). Remember you can't lose forever. What's a plateau, anyway? Failing to lose weight, or failing to nourish and strengthen your body? I'm in a similar place and have issues with exercise regimes - I go overboard and start calorie restricting even though I only had intentions of cycling, running, weight lifting, etc. I have faith in us that we can relax and learn to appreciate exercise for the sake of health again, we just need to break the cycle.

No. 281630

I've personally come to the conclusion that calorie counting is for schmucks, and just restricting your diet to healthy foods is the best way to live life. It's so much easier and healthier to avoid all added sugars and most grains, than it is to obsessively count every calorie of every day. It's so hard to get fat off filling protein and salads. After a while, you stop getting the cravings for unhealthy foods too, which I feel like calorie counters have to constantly fight off. And it's so much more flexible when you're eating food and don't know the calorie count.

No. 281634

>>281630
I've done this too but I feel like it's unrealistic for majority of people and just leads to binges. Some folks just like "unhealthy" food, fatty dishes, bread, pasta, whatever and it's better if they can incorporate them into their diets with moderation instead of abandoning them altogether.

No. 281635

Could some nonnies share the name of natty women who workout and inspire them? I only started working out seriously last year so I have no idea of what's natural or not.

No. 281639

>>281635
Claire, ignore the haters, that's years of work to put on the mass and definition she has.

No. 281819

>>281639
Claire who?

No. 281863

Is there any tricks to gaining muscle as a woman? I would do literally anything to be extremely muscular (more muscular than what most would call feminine or good looking for a woman) but i feel as though no matter how hard i work out and take supplements i still gain no real muscle. Also does anyone feel very frustrated by the way female and male muscle gain works? Iv been working out side by side with my cousin who is the same age as me and hes the only one making any progress. I have even had the thought of taking testosterone for this reason, good idea or bad idea?

No. 281880

nonnies what are your experiences with creatine? I feel like it could really help me have more energy, gain muscle and lose fat which are my main issues but I guess I've just never thought to use it before because I used to be naturally a little muscular and figured high volume/ protein/ plant based and going from being sedentary to working out at least a little bit every day would help but i'm just maintaining and going nowhere. I know it's not going to magically fix all my problems but I've heard it's super helpful for women with the same issues, you might hang onto water weight for a week but then it goes away type of thing. Are certain brands better than others, powders better or worse than pills, or is it all pretty effective? I don't want to have to spend a ton on it if I can get away with that but I'd still like to avoid stuff with fillers and get whatever is most effective.

also I'm not sure whether I'd want to "cut" or "bulk" in this instance, I literally just want to lose maybe 5-10lbs and gain lean muscle and a tiny bit of definition. I feel like fitness reddit threads always make such a big deal about cutting vs bulking and it's like i don't care!!! i literally just want to feel healthier and less weak and look a little slimmer without getting sucked into the fitness world and making gym bro jargon take up too much of my life

No. 281903

>>281863
No tricks, you have to eat A TON. Like seriously uncomfortably lot.
All healthy stuff no processed shit, focus on protein intake, lotsa fish and eggs. But no skipping salads to stuff in more protein, you won't be able to make enough collagen for ligaments.
It takes time to become muscular, but once it starts showing, it goes much faster and you'll be amazed how you look. You just need patience, not hormones

No. 281907

>>278682
>I do NOT look that heavy
Yes you do.

No. 281909

Anyone know how to keep tailbone length hair under control when exercising? A braid keeps slapping me all over my body like someone beating me with a rope, a bun just unravels itself and laughs at how pathetic the attempt was, and a ponytail just swishes all over my face like there's a horse trying to lower its ass into my eyes

No. 281915

Why does cycling make my pussy hurt so bad? It hurts while im on the bike and makes going to the bathroom and showering painful. I also get a bunch of bruises inbetween my buttcheeks, which don't hurt but they look gross. And before you ask why I was looking at my butthole in the mirror, I was bored.
Anyways, I only ride my bike for transportation so rarely more than 5 miles at a time(like, ride 5 miles to the store and 5 miles back) so it's not from sitting on my bike for too long. Could it be the seat? What can I do to stop this? Pls help

No. 281928

>>281915
get a seat that curves down away from your pussy

No. 281930

>>281354
This is exactly how I feel, nonna! I think the lower abs + weight is a bit advanced for me. I substituted another video.

I like how she doesn't talk much and it's just a nicely produced bunch of videos. I picked the full body routine this week! Good luck to you, nonna! I want abs too lol. When I was really into exercising last year, I started eventually seeing encouraging results (without massive diet changes). I had to take a break for a surgery & recovery but now I'm back!

No. 281934

I am freaking out about life and work and considering skipping my workout. But I know it will help me feel better…

I think I'll just switch the plan for today. I was supposed to do arms but I think core and pilates will be a bit more grounding.

No. 281947

File: 1660571225549.jpeg (41.3 KB, 334x500, E59ECEA6-16EC-4877-98AE-F861A9…)

>>281909
I have found that having two braided buns helps keep them from falling out while exercising. Tighter than the pic related, but something like that.

No. 281960

>>281531
I just use MFP. When I'm not too interested in logging exact foods, I'll just select pure sugar and mess with the serving amount until it matches the amount of calories I actually ate. That way I can still get the calorie count I want and I additionally won't confuse myself when I'm looking at my history since I'll know I didn't actually eat a half pound of sugar on any particular day lol

No. 281961

>>281909
Do a high ballerina bun, exactly like this with the same kinds of long hair pins. I do this with my long hair and it does not budge at all. Ignore other tutorials that just show the person using a hair tie, that won't work.

https://youtu.be/yWu6_jMzOQw

No. 281963

>>281947
>>281961
Thank you nonnies, you may have saved my pilates routine from being murdered due to hair frustration

No. 281964

File: 1660577984109.jpg (184.71 KB, 720x689, 20201208_170143.jpg)

>want to be bigger/stronger
>start working out to build muscle
>my favourite pyjama shorts that fit fine two weeks ago are now falling off as I walk
I've shifted to the mirror dimension where bizarro rules apply so workouts work in reverse now

No. 281966

>>281964
You are just not eating enough

No. 281971

>>281966
I havent actually changed from my normal way of eating apart from throwing more protein on top of the normal stuff (I'd estimate 1700-2000 calories per day + roughly 80g of protein). I was hoping someone would say it's water weight and the muscle comes after?

No. 281974

>>281971
What's your tdee? For bulking you should eat 500 calories above it.

No. 281976

>>281964
Same anon. Up your protein and complex carbs. Give it a few weeks and see if you redistribute. Same thing happened and now I’m filling back out with muscle. Just took longer.

No. 281986

>>281974
Ok I see where I fucked up now. I wasn't factoring in how many calories I burn commuting to work and it made things higher than my intake

No. 282076

I know in general high protein is good, high carb is bad but what about high fat? How does that affect your body composition?

No. 282090

>>282076
Fats can be the purest form of energy and satiety.

No. 282161

>>282076
Honestly I grew up with so much talk of ‘high cholesterol bad’ but I gave up sugar to reduce my acne, and flat out stopped craving it.
My diet would be called high cholesterol/fatty. Eggs every day, fatty stuff like cheese, fish and milk, and minimal sugar. Now I can actually build muscle easier, my hair’s thicker, I’m not skinny fat, and I don’t really gain chub. Meals are more satiating too, and I even feel more energetic. I swear we get taught that we need a huge serving of carbs and minimal fats, but I disagree from experience.
>>282090 this video talks sense.

No. 282221

fuck one-legged glute bridges and fuck mountain climbers. yes i posted this while seething mid-workout

>>282161
i honestly think this is extremely variable and somewhat unique to the individual and their satiety preferences. i have a theory that people fall into one of 2 camps, either high fat or high carb. a combination of high carb + high fat seems to be bad for everyone because it’s extremely stimulating and can cause food addiction and overeating. but i feel most people thrive either eating HCLF or LCHF. personally i’m in the high carb camp. i can eat sooo much fatty food and never feel satisfied because the volume is so low and it makes my digestion and energy sluggish. i prefer smashing fruit, rice, potatoes, oats, etc. but i feel it’s the inverse for people who do better with low carb - fat is satiating and energizing to them and carbs just leave them hungrier. it’s interesting.

No. 282323

>>282221
I agree. This type of diet worked for me as a north euro. But then like you said, some people might work better with high carb, it might vary by race and genetics.

No. 282363

>>280727
how tall are you? you might be cutting too much, maybe try to up your calories. also make sure you're getting enough electrolytes, especially potassium. maybe add tofu to your diet if you don't eat it already, idk but that helped me when i was vegetarian.

No. 282366

I just completed my first ever 10k run, with no breaks, at a pace I'm very happy with. I'm so pleased, about 2 months ago I cod barely run for 5 minutes without being horribly out of breath and need to stop. It's all about consistency, I believe in all of you! We can do it!

No. 282369

>>282366
proud of you, nonna!

No. 282381

>>282366
congrats!! this is my goal, i would love to know how you built up to running a 10k - how many times a week did you run and how did you progress past only being able to run for 5 mins?

No. 282382

I have been eating healthy working out consistently for 3 months until about 2 weeks ago. Weather where I live got very humid and hot which made me lose almost all motivation.
I forced myself to visit gyms (I have a gym card that lets me visit multiple gyms in town where I live) but none of them use air conditioning and I was not able to do even half of what I am regularly able to.
I also have no energy when it comes to even easy exercises, started eating a lot (though this could have been pms as i got my period today) and just struggle with motivation.

How do I get back on track? Do I just wait for this weather to end? I feel I am going to lose a lot by then. Anyone else had similar problem before?

No. 282425

>>282382
Just wait for the weather to end.
Heatstrokes aren't healthy.

No. 282452

>>282382
is it safe for you to exercise outside when it’s less hot, like early in the morning? the heat’s been killing me too so i’ve been taking walks when it’s still dark & the sun is about to come up. i know not everyone can do that with where they live though. you can also do body weight & cardio exercises inside your residence.

No. 282511

So, I had a really bad day and usually when I feel stressed I lose appettite and ended up fasting for 24h I've eaten since then but when I got up in the morning I felt like I was dying, my heart was beating so fast and I felt weaker than ever. How do people do this willingly, I never want it to happen again

No. 282514

>>282511
some people just have a higher tolerance for fasting. probably something to do with blood sugar and electrolytes. also most people who do extended fasts have more body fat which makes it easier (the fat is an energy reserve). i don’t think medically unsupervised fasting is healthy or advisable though… i dislike that it’s a popular thing now.

No. 282518

Dumb question, but if I drink egg shakes (with raw eggs, obviously) will I get salmonella and die? I see so many people who drink it but I want to be careful, yk.

No. 282524

>>282518
I used to put raw eggs in a vegetable shake and I'm still alive to type this

No. 282547

>>282518
Salmonella comes from contamination on the shell of the egg. If you crack your eggs properly and are using store bought eggs you’re 99% sure going to be fine.

No. 282617

File: 1660909305095.jpeg (340.89 KB, 1168x1729, 88002E2F-2DD8-4150-B318-05F8FF…)

anyone else obsessed with cronometer? i like to input fake days and just play around with the nutrient scores. it’s entertaining to me. picrel

No. 282660

File: 1660936434655.png (597.6 KB, 1280x720, bento-hyouka-15.png)

Hope this fits into the "diet" category, I just need inspiration and advice. I have a 2 week long exam coming up, normally I don't eat throughout the day, but with an exam and having to perform at my best for 9 hours a day, I will have to take some food with me that I can eat in between. Are there any foods that are especially good to eat while having to be mentally and physically on top for the day, something that doesn't make you tired after you ate and it has to be prepared beforehand, there isn't a microwave or kitchen around. Any information, advice, links, stories how you prepare for exams food wise would be very much welcome.

No. 282668

>>282514
I know someone who messed up their metabolism big time from it. personally I think if you couldn’t do it indefinitely don’t do it at all

No. 282683

if i want to cut out sugar so i'll stop craving it, how far do i have to go? dumb question ik but do i need to stop eating fruits or is it just processed sugar i need to avoid? i don't eat candy or anything but i do like flavored greek yogurt or low fat cottage cheese with jam, does that need to go too? am, stupid

No. 282684

some anon posted about a weightlifting routine thing semi recently and i can't find it or remember what it was called reee it seemed so simple and easy to do too.

also re: lifting weights, is it better to focus on certain muscle groups each day vs doing a full body workout? i can't always make it to the gym consistently, sometimes just once or twice a week, so to me it makes more sense to work everything just in case i can't make it any other day that week

No. 282686

>>282683
Jam is super high in added sugar unless you're buying pure stuff. My rule of thumb: if sugar is one of the first 3 listed ingredients, don't eat it. Fruit in moderation is fine.

No. 282710

>>282660
I just heard of a study where people scored higher on exams if they have something sugary. Try some orange juice. Good luck on your exams nonna!

No. 282744

>>282684
> re: lifting weights, is it better to focus on certain muscle groups each day vs doing a full body workout?
Absolutely! Muscles grow in the pause phase, so when you do a group at a time you are giving other groups time to grow. If you do whole body workouts you have to do total pauses and time them right, and overall the first option is just easier and better.

No. 282745

>>282684
>>282744
Wait you pause more than you workout lol, yeah whole body is the way to go

No. 282749

>>282660
Focus on protein, some fat and some carbs.
You can make sandwiches with cheese, eggs, ham, veggies, avocado.
For snacks I’d get nuts, beef jerky, dark chocolate, boiled eggs, cheese sticks.
Don’t eat carbs by itself, always pair it with protein so it doesn’t spike your blood sugar which causes brainfog later.
Good luck!!

No. 282757

i go gym 5x a week, lift heavy and eat a lot of protein. i'm trying to up my calories to break my fear of them. i eat very healthy 90% of the time so it's actually so much food in a day just to hit 1500cal! sugar free protein milk chocolate has been a great help for adding calories and it's delicious but so much fat. however i gotta say it's pretty great pushing myself to eat more, feels like i'm giving my past ED the middle finger, even though i am still kinda scared of gaining weight. i'm tryna be buff tho so fuck it

No. 282777

Eating for muscle growth is hard. I'm supposed to size up for GAA and I'm struggling to actually have the appetite to stuff it down. 2300 calories a day with 150g protein and at this point I physically can't drink any more milk or else it will come out of tear ducts

No. 282814

File: 1661022728993.jpg (116.19 KB, 1114x1606, 1649004697281.jpg)

Any nonnies have a good novice/intermediate weight lifting routine for women? I can find plenty for men, but not many for women. I don't care about having a fat ass (though that would be nice), I want whole body fitness. Seems like most female routines I look up are all glute focused.

I also really want to get back into contortion, but gaining weight over quarantine makes basic poses so much harder.

No. 282823

Nonnas, do you workout and use dumbells during your periods? I keep feeling guilty for not doing any workout everytime I have periods due to heavy bleeding, irls always tell me I shouldnt workout when I am having periods, but idk.

No. 282887

File: 1661057345570.jpg (74.14 KB, 1024x698, Planning-Training-around-your-…)

>>282823
I do body weight exercises and yoga/Pilates, I've had to just class period weeks as 'recovery' so I book a massage and make sure not to binge eat.
This pic has a good guide to what changes occur during your monthly cycle so don't be hard on yourself for doing what is best for your body.

I'm a huge fan of 'Yoga with Olive' and her gentle flow yoga https://www.youtube.com/watch?v=vCytq0eygo8

No. 282888

>>282823
Here's another good youtube video that discusses exercise styles and monthly hormone changes.
https://www.youtube.com/watch?v=IH0lHoG6fCQ

No. 282898

>>282814
very ot but this drawing is coomerish as fuck, what the hell nonna

No. 282934

>>282710
>>282749
thank you, nonnas. The bit with carbs paired with protein is very helpful, I will keep that in mind. Guess it's time to find a lunchbox and make a plan for every day of the week, kek.

No. 283043

>>280027
it's me again, I'm 152.8lbs now. Which is under 70kg which I haven't been in so long. It feels good! My jeans are loose and I feel skinnier. In the past when I would try to lose weight I noticed no difference in my appearance at all but this time around I definitely do. Even my sister said I've lost weight so I got some 3rd person confirmation which felt nice.
Not gonna lie I had a couple setbacks the past 2 weeks since my last post, I binged like 2 times I think. But I managed to stop it before it got out of control and got back on track, hence why I still lost weight.
Will keep coming back for updates as time goes on. Thank you for the support on my last messages. <3

No. 283044

>>283043
Kek failed my heart spoiler whoops

No. 283063

Hi lovely nonnas,

Really silly question, I use Lose It and calorie count as well as exercise, it calculated I have a 1298 calorie allowance a day and on this I lose however much, however, when I gym and I burn up to 500-600 calories, I'm guessing I should still be eating up to 1298 because I'm guessing without, I'm on a major unhealthy deficit? Have I been a dummy and on the days I've been at 600 deficit, putting my body under struggle?

No. 283065

>>283063
Yes, you need to eat at least 1298 so take into account what you lose when you exercise and add it. I was doing this (not eating enough calories) and started losing hair because of it.

No. 283066

I'm a hikki but i want to be fit and become a healthy, energetic person, but everytime I try to do some kind of exercise i get excruciatingly exhausted, like I'm going to pass out and I'm not even fat, I'm actually pretty skinny. How can I develop endurance?

No. 283068

>>283066
If you've been eating unhealthy and not moving around at all, your cholesterol might be up to the sky, that could be one of the reasons you feel exhausted so quickly. Or just because of your sedentary lifestyle. I recommend you just start walking like 30 minutes a day for some time until you feel "good", then start going a bit faster

No. 283093

>>283065

Oh bless you nonna I hope your hair is a bit happier now, so basically make sure I still eat 1298 calories even if I exercise and have a further deficit?

No. 283117

>>283066
Just walk as the other anon said and you can take breaks if that means you do it longer. Like an hour walking in the park, walk for __amount of songs and then rest for one song. Repeat. Eventually you'll walk faster and for longer times.

No. 283125

File: 1661189774771.jpeg (280.49 KB, 632x553, E8586EA6-3009-46DD-87D3-93C4E7…)

hey girls! I'm trying to lose fat and gain some muscle after gaining weight from alcohol binges for 2-3 months. Been sober for one and a half months now. Usually whenever I quit drinking (sadly, relapses has happened after 4 months since I started quitting a year back) I drop all the weight in the matter of months because I generally just don't eat very much.

But since I've picked up exercise, I've feel hungry af all the time. It's like I'm hungry but I have no appetite. I don't even have any cravings for any certain foods or WANT to eat foods when I become hungry.

Lifting sisters please send help

>mfw ate to maintenance instead of a deficit again today

No. 283142

where do i even start if i want to lose weight? it's also so confusing and I am scared of ending up with a bad habit, can someone recommend a video or something to guide me in the right direction? pls nonnies I want beach body for this summer kek

No. 283160

>>283142
It's all about creating healthy habits, you have to remember that just because you're going to have a healthy diet, doesn't mean you will stop once your body looks the way you want it to look like.
Another thing is not worrying about your weight, weighting yourself too much will only stress you and make you unable to lose weight.
So instead of checking out your weight all of the time, measure your body bi-weekly, maybe even wait 4 weeks to measure yourself.
Cardio is your best friend, walk a lot, maybe jog or dance.
Doing weight lifting is important as well, so look for simple exercises that you can do at home or go to a gym to feel more encouraged to workout. I honestly prefer going to the gym tbh.
Just because you skip a day of exercise or eat something "bad" one day doesn't mean everything is ruined, it's hard to keep a balance after all, just don't give up hope and keep doing your exercise routines and eating healthy.
Protein is your best friend, vegetables should be enough for you to basically cover the plate, salad is always good, and most importantly don't you just remove the carbs out of your diet carbs are necessary for your body, just eat them moderately.
If you want to have sweets have either dark chocolate or fruits like melon, pineapple, apples, peaches, a few grapes or blueberries, strawberries, some banana, papaya and such.
Try to eat at least 4 times a day, the ideal would be that you eat 5 times a day though, 3 whole meals and 2 snacks.

No. 283296

File: 1661299905184.png (630.39 KB, 1118x588, diet jelly DIY.png)

>>283125
More protein, magnesium and high quality vitamins.
With you history of alcohol, you may be low in B1 (Thiamine) which is vital for creating energy production/conversion from your food.
This video goes into greater information about different vitamin deficiency.

https://www.youtube.com/watch?v=kJrGMAkCO8c

In regards to cal deficit when lifting, I do this:
low-cal/sugar-free jelly made with 2 tsp psyllium husk, and a greens powder mix.
Go easy on the psyllium fiber as it can cause constipation but it's essentially 30 cals but nutrient heavy. It's a cheaper version of the asian konjac jelly mixes

No. 283303

File: 1661301461867.png (777.21 KB, 1000x561, recomposition.png)

>>283142
I like:
Vicky Justiz (lazy girl routine)
The daily student (Good reflections on body image and goal setting)
Erin Stern (gym routines, goals, meal planning)
SusieJTodd (I like seeing someone my size do challenges and her relatable feedback/mindspace)
Rowena Tsai (systems vs. hard goals)
Yoga with Adriene
Move with Nicole (pilates)

Changes are made with small steps and do physical measurements than trusting the scale.

No. 283327

Obligatory newfag warning, just found out about this site today

I notice that swimming gets slept on A LOT in fitness boards. I didn’t exercise a ton cause I got heel spurs, so standing/running for long periods of time hurts like hell. Swimming solves this issue so well, it’s insane. Plus it helps with VO2 maxing, bc it forces you to hold your breath!!! Swimming rules!!!

No. 283335

File: 1661316946342.png (1.08 KB, 226x20, AE2-D-7-GYK-9-PI8-WR0-VE.png)

>>283327
>Obligatory newfag warning, just found out about this site today
yeah we can tell kek

No. 283349

>>283327
What's with these retarded newfags lately who think they can bypass lurking to integrate by announcing they're new.

No. 283357

File: 1661327296430.gif (1.4 MB, 250x250, SCake.GIF)

Nooonnnaaaass I don't know what the most efficient way of doing OMAD is.
Should I reach my TDEE or still -500 from it.
What should my one (1) meal contain? Protein>Fibre>Carbs ?
I have scouted the internet and I get a different answer from every source.
I trust you guys though.
plz help m incompetent

No. 283367

File: 1661339495843.jpeg (48.83 KB, 351x873, images (12).jpeg)

>>283357
If you're trying to lose weight-500
If you're trying to build muscle -200 or TDEE depending on training (lightweights vs. power lifting conditioning)
If you're trying OMAD for the first time do your TDEE and allow yourself 1hr eating window/ 23hr fasting for a week to adjust to it. Or 2/22hr

Focus on protein, green vegetables, berries, probiotic foods and fats. Add additional starchy carbs as required and remember to factor in your menstrual cycle when meal planning so you can calorie budget for comfort foods.
Colorful foods are your best friends and so are homemade salad dressings.
Also start with soup as your first food item as it's easier on the guts when you first start.

No. 283368

>>283367
Forgot to add: miso soup and bone broth is your friend.
Try to ensure your protein comes from different sources, I like to do eggs, spicy brown rice w/ lentils and mix up my animal protein depending on what my butcher has. Protein powders are good but less processed is better on OMAD as you may become more prone to bloating/ IBS symptoms.

No. 283375

>>283368
Nta but bone broth makes me feel incredible. I make it at home sometimes with a chicken carcass or hamhocks. It's so delicious, I love making Minestrone with the chicken broth. Yummmm

No. 283381

>>283368
quinoa is also really high in protein

No. 283414

>>283357
Don't forget to include a lil treat like a pudding cup or some jello

No. 283415

Has anyone here been able to successfully lose body fat while on an antipsychotic?

I started treatment a couple years ago and I was shocked I gained 20lbs in a year even though my diet hadn't changed. I was going through a really bad time and when I was finally well enough to start rebuilding my life I started to work on getting back my old body. For six months I did hiit, lifted weights and had 1200 calories a day (all in one week). But I didn't see any improvement. I've changed my meds several times to stop the weight gain, and even though I'm not gaining anymore I can't seem to lose the body fat I have now. Maybe I was too impatient, but after eight months of trying I gave up. I've started exercising again two months after I quit but honestly I feel pretty unmotivated because of my previous lack of success. I feel terrible because I was once around 20% bodyfat when I was a bodybuilder and now I'm like this.

My mental state is the best it's ever been thanks to medication and therapy, but I paid such a high price for it I sometimes feel like I'm being punished for getting help.

No. 283433

Hey nonnas its me the hike anon who is binge free! Sorry I didnt reply, but I hope any anons who struggle with binge eating- there is thread in /g/ for just that and also a general ED one!
I just checked in at the docs and it turns out I am down 16 lbs from my first weigh in this summer. Even though I can acknowledge the hard work Ive put in, I struggle to see the change.
I am no where near my goal, but I hope soon I can get the visual validation from my weight loss as well. Im also starting to enroll in a weight loss clinic my insurance covers. So far the BMR Eval shows my bare minimum to he 1843 cals/day, so I'm curious for the diet plan the nutritionist will suggest. Will update!
5’11, sw 293 cw 277

No. 283442

File: 1661384795660.gif (319.28 KB, 220x220, catkith.GIF)

>>283367
Thank you for your eternal wisdom nona. Sounds neat, yeah it's my first time doing OMAD but I'm used to doing 18/6 hour IF so hopefully that will make it a bit easier.
>>283414
Sounds a bit questionable but I get where you're going with this. If I'm going to reward my self with something though it's going to be sugar free.

No. 283466

Nonnas help, I don't know how this started but sometimes when I get gassy and it expels my titties just bounce, like the gas is trapped and my chest for some reason just has to bounce to expel it, it's so fucking bizzare and my doc is useless and just laughed at me so I don't even know what to do, I've gained and lost weight and still got this issue and can't find anything online about it at all

No. 283469

I want to try taking a class, should I do yoga or spin? I've never done anything like this before so I'm pretty nervous, share your experiences if you have any plz.

No. 283473

my bf is starting to get annoyed with me sending him my MFP log everyday and talking about dieting in general, so I'm gonna bother u all with it instead. I started 3 weeks ago at 276 and now I'm at 270. I know it's not much (yet) and I'm indescribably disgusted with myself for getting so fucking fat. But all I can do now is try to lose it so here I am. Probably just gonna post my weekly weigh-in results or something idk.

No. 283493

>>283160
>>283303
thanks nonnies gonna take a while because I have a very unsupportive mom but I am going to try my best I am tired of feeling sluggish and ugly all the time

No. 283603

>>283469
Try out both if you can, I think yoga and spin offer pretty different experiences. I tried yoga lessons in the past but realized the slow calm flow of it was not for me. I get distracted by what ppl around me are doing and my own thoughts. Still, it's probably the more accessible option since lessons at gyms and studios are easy to find.
But I've been taking spin for over a month now and it's been great. I've never been able to work out this intensely by myself before but I'm actually getting 40 min of cardio in twice a week! Sometimes hate the music they play (my first class was playing Hanna Montana), but after pedaling for 10 min my mind clears and I get a great sweat. I don't feel that self-conscious either since the studio dimmed the lights and there's really no wrong way to pedal a bike.

No. 283604

File: 1661482144593.png (946.49 KB, 752x756, growwithJo.png)

>>283493
Big hugs to you nonnie, I was in the same boat a few years ago and the best tool that got me going was wanting to do achieve 15,000 steps a day. I would walk around the block, around the shopping centers and it would get me out of the house and out of her eye-line.
Start with achieving 8,000 for a week straight and then add in beginner/low impact fitness videos.
I love growwithjo and I could do this in my room without making much noise.

I don't know your lived experiences or circumstances but this book really helped me move forward in life as I felt I couldn't even keep a journal safely at home without her finding it and reading it.

It Didn't Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle Paperback
by Mark Wolynn

No. 283632

>>283469
Depends on what you like best and/or what your goals are. Between spinning and yoga, I personally prefer spinning but that's partially because the yoga at my gym goes into the spiritual side of it a lot which I don't care for.

No. 283639

File: 1661512073773.png (Spoiler Image, 301.13 KB, 1188x264, a.png)

>>283415
Always remember that someone is on the couch eating garbage and getting fat while you're out there pursuing your weight loss goals.
You've lost fat in the past and you can do it again

No. 283689

I'm really skinnyfat, I have a squishy tummy with fat rolls but I'm boney as fuck everywhere else, with no muscle definition. what would help? cardio? weight lifting? ab workouts? I want my body to look consistent lol. 5'4" 120 lbs btw

No. 283700

>>283689
hello fellow skinnyfat nonna. for muscle definition you need to do some form of weight training or strengthening exercises like pilates. even just doing body weight exercises is a good start. also I recommend stomach vacuums. I am not consistent with them anymore (why I am a skinnyfat now) but I was, I found them very helpful.

No. 283703

>>283473
nonna that is a healthy amount of weight to lose in 3 weeks, that's great! sorry your boyfriend doesn't understand, men honestly don't get it. they don't get much lol but they especially don't get women when it comes to dieting and losing weight and the pressure we put on ourselves. don't be so hard on yourself for gaining weight, you're taking all the right steps to become healthier.

No. 283707

do any of you use fitness trackers/smart watches?

I'm not getting them (too expensive) but the new galaxy watches coming out made me think about getting a smart watch. i used to get the non-smart watch fitbit trackers but the two I had stopped working after about a year which bothered me. if I'm dropping money on something it should last a while

No. 283708

Saged because I'm venting/blogposting and inb4 bonerattle but I gained like 5 pounds and it's bumming me out. I've been struggling with a lot in my personal life so it's made it hard to go on my usual walks or do anything fitness related at all, really. I've been stress eating too (when normally stress kills my appetite) so that plus the sitting on my ass all day means I feel flabby and bloated now. I am hoping to get back on track, I don't normally visit this thread but I might start since I find it pretty motivating. Thank you nonnas love you all.

No. 283710

>>283708
we love you too nonna, don't be so hard on yourself! in the grand scheme of things 5 pounds is nothing. once you're feeling better you'll be back to where you want to be in no time

No. 283711

File: 1661538687085.jpg (10.31 KB, 312x296, fankyou.jpg)

>>283710
thank you nonnie

No. 283717

i'm worried i'm too old to lose any weight and gain muscle, early 30's are looking bleak

No. 283719

>>283717
breaking news: the body becomes unable to burn fat and turn energy into muscle once it turns 30! What oh what does the body burn now that it can no longer access fat storage? Scientists are facing a mystery.

No. 283738

Anyone know any lesser strain exercises that can get rid of stomach fat and build muscle? Foot surgery went wrong, it’s extremely painful to run/walk for a while, even cycling is kinda painful. I tried swim a while back, but stopped bc it got too cold

Stomach fat thing is bc I’m pretty thin, but that pouch will not go away. Swim helped a lot with arms/legs, but idk how I can work my core into that

No. 283760

>>283738
Pilates!

No. 283786

File: 1661561165474.jpeg (24.19 KB, 177x320, AAEB102D-CD9A-45DB-8B88-BE65FD…)

>>283707
I don't own a galaxy watch but I'm thinking of getting one for my bf maybe next year. But I recently got an apple watch SE myself since it's been sitting in my cart for half a year and I started weightlifting and trying to lose weight.

I used to have an apple watch series 4 back a few years back but I sold it because I felt like having a heavy expensive hunk of metal on my wrist that I barely used because I don't go out and spend all my time in front of my computer was useless.

But now, things are completely different! I'm extremely happy with my purchase and I've been loving it for the past month and a half.

Being able to see the total active calories I've used in a day alongside my exercise is amazing. I never knew I could expend up to 2100 calories a day with weightlifting, walking and existing. The numbers are still estimates, but it's satisfying trying to hit 1800 active calories a day. Filling the rings each day is really fun, it has turned into this tiny game for me.

I don't know anything about the galaxy watches though, so other nonnas might be able to chime in better about their experiences with one if any. I want to know too

No. 283788

>>283786
do you have an iphone? i'm wondering if there'd be any issues with me using a samsung with it

No. 283789

>>283717
Why do so many nonnies believe you suddenly turn into a fat old hag once you reach 25? You're worse than most scrotes.

No. 283790

>>283789
Kek I also forget on occassion how young a lot of the user base here is, guess you and I are a couple of old crones.

No. 283792

>>283717
I'm 33 and just this past april started seriously working out and doing yoga and eating less, i dont track my weight but i've lost 3 inches around my waist and i can ride my husband all day without getting tired when before my hips cramped after like 5 minutes, this is only after a couple months of moderate effort, so by next year i should be able to braid my hair without my arms hurting. being 30 is great and if you're worried about it you're a dumbass and you need to talk to more old women.

No. 283809

>>283788
yes, I use an iphone. I don't think apple watches work with phones outside of the apple ecosystem. If you're looking to use a smart watch the way I do with:
>active calorie measurement
>rings/goals per day with dedicated app for progression
>workout intensity/calorie burned/time tracking
The galaxy smartwatch will do you good as well. Last I checked, it can track calories as well. Not to mention,
>better inbuilt workout tracking options (more variety)
>body composition measurements
>the physical ring around the classic version is very satisfying to use
The few drawbacks has to do with the Samsung health app, things like competing with friends is based on what you do in total than a proper evaluation based on your height/weight/sex. But to me even on my apple watch it doesn't matter, I don't have friends who work out. Also some apps are locked only for Samsung phones. But since you have one, it's no issue.

If you don't have a samsung phone, I saw on the XDA forums that you can root and get it working on the watch anyway. Not sure how complicated it is or the ramifications (like if you'll lose out on OS updates)

But huge warning that I have never daily driven a galaxy watch nor does anyone I know have one. Take my research with a grain of salt. But from what I've looked up, the galaxy watch is best in the android smart wear space right now.

No. 283819

>>283703
You're so sweet nonnie thank you <3
That really made me feel so much better ur an angel

No. 283827

I've lost about 30kg+ consistentlh over a space of 2 years, counting cals and occasionally exercising. I want to lose another 15-20kg but lately I'm pretty fatigued from counting. I don't wanna fall off the horse. Any tips?

No. 283875

>>283827
round calories by recognizing appropriate portion sizes

No. 284114

Currently 142-ish, want to get to 135, started at 180-ish. Mostly venting, but I'm sooo close to getting to my goal weight and plateauing this close to the finish line is pretty cursed. On one hand it's pretty gratifying to be down to and mataining this weight at all (I weigh less than I did in high school!), but another hand god PLEASE I just want to lose this 5-ish pounds dood. I've been slacking on exercising though, so I know it's just a matter of talking myself into picking up the weights again

No. 284123

>>284114

umm..congrats on that weight loss! you should be ridiculously proud of that achievement, so be kind to yourself during this final (unnecessary but totally understandable) step. unfortunately, you’re at the most difficult phase in both diet and exercise. the hardest part about starting an exercise routine is starting, and losing the last 10 lbs via diet alone means cutting back your calories even further. if you don’t feel like cutting calories is feasible, exercise could absolutely help, but be careful because it will also make you hungrier, and while it’s really easy to eat 500 calories, you’d have to work at a pretty high intensity for like, an hour to burn off 500 calories. but if you think you can control your appetite while increasing physical activity, you’ll absolutely be able to lose those last few lbs (but don’t get frustrated if it happens slowly). start small, like going for a walk. walking is so underrated, and a 60 min walk around the neighborhood (or 2 walks for 30 min) is really beneficial. i wouldn’t recommend yoga for weight loss unless it’s power or vinyasa (and i say this as a yoga instructor), because gentle yoga is pretty negligible in terms of calories burned. if you’re interested in strength training, you can start with body weight exercises at home. an easy beginner workout could be something like:
-20 jumping jacks
-15 burpees (modified to 1/2 burpee for beginners)
-20 squats
-15 push-ups (modified for beginners)
-5 plank-to-crescent lunge (per side)
-10 plank walks
- 60 sec plank
-30 sec side plank (per side)
-rest 30 sec to 1 minute
——repeat 3-5x

but try not to dwell on a number, or be discouraged by the last few pounds because honestly they’re extremely difficult to lose. focus on what you have achieved, because it’s seriously a huge achievement, and maybe think about beginning a physical activity program for the health benefits as opposed to doing it for weight loss. either way, you’re awesome and you’ve totally got this

No. 284182

File: 1661746204447.gif (1.02 MB, 368x208, 3849cd5d031cc4335dafa450cb923e…)

I've been lifting consistently for a month after like 2 years of maybe showing up to the gym once a month or so, I'm even eating a bunch of protein instead of just pasta. I'm gonna get jacked nonnies

No. 284310

>>284182
great work!! I've just recently started too and have been going at it for 7 weeks now. My body is definitely looking a slight bit different, especially my arms. My biceps/triceps don't look like bones anymore and there's definition. But am still struggling on the squat form and leg strength.

Am confused on what I should do diet wise though. I'm probably around 24% bf and I've been eating at a 200 calorie deficit for a body recomp. I want to be able to see my abs someday.

But girls, should I do that? Or is losing fat now useless because I don't have enough core definition?

No. 284318

>>284182
That lady is so graceful

No. 284346

>>284310

for squat form, make sure you’re pressing through your heels, keep your spine long, and make sure you can still see your toes in front of your knees at the lowest point of your squat. form is more important than reps. once you master it, you can add resistance either in pushing (dumbbells or bars), or pulling (resistance bands).

for core , you’ll start to see definition once you’ve lost enough fat. this isn’t the case with other muscle groups, but abs become visible when you lose fat that covers them, regardless of how often you perform core exercises. however, it’s definitely important to strengthen your core in order to protect your spine and perform other exercises correctly and efficiently

No. 284443

>>284346
Same anon back from leg day yesterday. I'll try putting more weight on my heels on Thursday. I'm able to squat lower now with some practice but I lean forward and miss activation in my hamstrings and glutes now. My femurs are pretty long for my height and leg length by the way. Any help/tips for keeping the path of the barbell a straight vertical line?

No. 284460

Any anons here with an underactive thyroid? Once you got your thyroid hormones under control did you find it easier to lose weight afterwards? I've just been diagnosed and I'm struggling to lose weight. I'm hoping it'll get easier once my meds are sorted.

No. 284478

>>284443

how’s your flexibility? i think it’s much easier to correctly perform squats when you’re fairly flexible, so i always recommend increasing stretching and/or yoga (just make sure you stretch after your muscles are warmed up). i also struggle with ankle mobility and found that a couple of weeks of regularly ankle mobility exercises reeeeeally helped with my squats. but really, i think the most important thing is to push through your heels (in yoga, you should always be able to lift your toes when holding chair pose, so i’ll sometimes have clients master a proper chair before squat before moving on to weighted squats bc it helps you figure out where pressure should be on your feet). something i struggle with personally is arching my lower back as opposed to elongating the tailbone which dramatically decreases hamstring activation. not that you do it, but it’s worth a mention. but really, i’d say the most important things to remember are to press through your heels coming up, and drive your hips back going down. keep your chest lifted as much as possible, but don’t let it compromise the position of your hips or knees.

are you asking about a straight line with a barbell in a squat? i don’t think maintaining a straight line is absolutely essential. mine aren’t completely straight and i still greatly benefit from them. but you’ll get closer as your strengthen yourself core and legs. just make sure you’re movement is coming entirely from your lower body..keep your core engaged (i often instruct people to ‘corset’ their core..if you’ve ever seen anyone tighten a corset in a movie, it’s that motion - lower ribs are pulled down, tailbone is elongated, bellybutton pulled in and down. just make sure you’re still breathing). if you’re hinging in the upper body, you’ll use your lower back to lift the barbell rather than your legs. but if you corset your core you should have no problem with barbell squats. just watch for lower back pain..if you feel any at all, go back to weightless squats and focus on form.

god this was such a long description lol. i hope it makes sense. it’s much easier to demonstrate than describe

No. 284499

i’m working towards being a size six again, from a size 10. right now i’m eating in a deficit and working out. i take iron pills but still notice some days that i get extremely dizzy when i stand up, with my vision even going spotty sometimes. does this mean i need more iron or is it possible my calories are too low?

No. 284504

Question: what do you guys think about a naturally very tall/built girl getting muscle? Is it a waste of time? I realize I will never be small and I've been inconfident my entire life so I don't know what to do or if I should lean into it and instead of looking like a skinnyfat blob (I'm a size 4, my hip bones and ribs stick out though).

No. 284533

>>284504

go for it nonnie, get huge. built women are perfect just don’t fall into the trap of getting orthorexia

No. 284579

>>279438
Just google pre-running stretches. Many videos exist on yt too that you can follow along. What you need is to do dsone dynamic stretches to wake up and stretch your leg's muscles before you run

No. 284615

File: 1661951513134.png (1.42 MB, 1280x720, dissapoint34.png)

>first time seeing family in over a year, covid/school/life etc all made it impossible before
>so happy and excited
>at front door with beaming smile
>mom answers
>literally first time she's seen her only daughter in ages
>literally first thing out of her mouth, before even saying Hi
>"Wow, you got fat"

No. 284618

>>284615
Your mom sucks but on the upside, your current weight doesn't have to be permanent! If you're not seeing her for a long time again, you can cause a "wow you look great!" reaction next time you see her.

No. 284624

>>279438
make sure you’re wearing new and good quality running shoes

No. 284779

>>284615
You have a shit mom, nonna.
So what you gained weight; you can lose it but shes stuck with her bad personality for life. Bodies fluctuate and MANY people gained weight during the chaos.
Don't make her the reason for change. Dont you dare make her approval a factor in your self worth.
With that being said, its healthy to evaluate the habits that brought you here and how to do better. On your terms and your wants and needs.
She will always look for a flaw and Im sorry you are stuck with a idiot mean mom.

No. 284782

>>284624
Any recs for good running shoes with nice colors?

No. 284785

>>284782
Brooks! I have the ghost ones - they aren't the cutest but you could probably find another style with better options? I've had mine a year and they have a place where the fabrics snagged but between wearing them to the gym and on hikes, that's not bad at all.

No. 284803

Im wearing smaller pants to work!!!!!!! Eeep! So happy!

No. 284823

i want to define my waist more but i feel like a lot of ab exercises don't help create that cinched waist look that i want. anyone have any recommendations?

No. 284828

>>284823
full body workouts that engage my core gave me the best results imo. i really like this video

No. 284898

I fucked up today and ate 300 calories over my daily limit. I felt so gross I spent an hour brisk walking on my treadmill to burn it off. Will this impair my muscle growth? I looked it up online and they said over 30 minutes is too much. Though it's my second cardio session (the first one was 15 minutes on the rowing machine) of the week and likely my last one.

No. 284901

File: 1662118451477.jpg (32.88 KB, 540x500, i-i like u anon.jpg)

>>284900
I gotcha. I know it won't matter in the long run but I can't help but have the doom mindset that I'm going to start slipping off my diet and everything will go to shit.

Gotta stay off making protein cookies from now on. Thank you nonnie.

I've also started picking up cooking to save money since I eat so much more now, would appreciate recipes and suggestions that are low in calories and high in protein if anyone has any!

No. 284902

>>284898
One instance of doing something is never going to have visisble results. That's also true for your excess 300 calories. To put it into perspective, you need an excess of 7700 calories to gain 1 kcal. That means 300 calories is about 40 grams (or 0,09 pounds) which is basically nothing. So try not to freak out next time you go a little bit over your limit.

No. 284903

>>284901
kek sorry I deleted to add the bit about the calories. Anyway don't worry, you're doing good!

No. 284910

>>284443
Long femur anon here, there are a lot of guides online about how to improve form. For me, I had to externally rotate my lower limbs at the hip joint (wider stance). If you try both in the mirror ("normal" shoulder width apart stance vs corrected stance for long femurs) you'll notice the difference. You may also need to bend your back at a more acute angle compared to others, making it look "incorrect", but it's just what you have to do to balance all of the forces correctly. Have a look at some adjustment videos and try out what feels comfy! I find using chunky heeled trainers/weights for raising my heels useful to achieve correct form too.

No. 284915

File: 1662125215851.jpeg (91.75 KB, 1145x360, 0EDC4088-6F33-441D-B197-CEFF14…)

I lost a Kilo! My nutritionist congratulated me and everything, I swear all of these years pretending I could diet were just a waste of time, I'm so glad I got convinced to do this, now I can finally begin to see the shape of my face, and I honestly can't stop looking at myself in the mirror, I'm so pretty, I can't wait to reach the healthy weight I should be at.

No. 284930

The new semester starts next week and I'm going to go to my university's gym which is apparently a very good facility that offers a ton of classes from yoga to rock climbing. FUCK! Why did it take me so long to take advantage of this??? Especially since I was paying for it as part of my student fees anyway.

Wish me luck nonas, never been to a gym before and I'm kinda nervous.

No. 284980

>>284782
i use nike running shoes in pink and i like them, they’re very cushioned and protect my knees

No. 284983

Are Hokas worth the money?

No. 285077

>>284915
Congrats! How long did you take to lose a kilo? I'm struggling myself and not seeing any changes in the scale. But my body fat % is on the low-normal side and I'm also lifting weights so it makes sense.

>>284930
All the best sis. If it's your first time lifting weights, ask a gym buddy to tag along with you to get you more comfortable with the lifts and etiquette.

No. 285081

>>285077
nta but your weight going up and down a kg or two is usually due to food volume, water weight, if you had a bm or not. It's not weight loss, just absolutely normal daily fluctuations.

No. 285088

>>285081
Yep that's right. Though it's been a month plus and my average weight is still the same. I take it as a good sign myself since my lifts are going up. On days when I'm not bloated with water or food, I feel a little bit leaner

No. 285096

I tried fasting but I binged at 3 and I’ve been eating shitty since. How do I stick to my guns with fasting?

No. 285110

>>285096
Look at pictures of fat celebs. Do you want to become like them?

No. 285323

>>285096
Treat it like an addiction and know you're gonna go through/are going through withdrawal. Fasting can be a slippery slope though, be careful and don't overdo it.

No. 285341

>>285096
Or, if you are prone to binging, why not warm up, so to speak? Fast for 6 hours, write a little about how you're feeling. Then next time add 2 hours. So on and so forth? That might feel like less of a challenge and more adapting.

No. 285363

File: 1662314624569.png (809.09 KB, 1080x1114, 1655648075936.png)

>>283063

Nonnas, I am checking in to say I have hit 62kg- I started at 75 in January and I feel like I can feel my lower belly and waist and difficult parts starting to finally budge? I'm meeting my partner offline in November which is helping me commit to staying healthy and wanting to be at my best as well, it's working well as a "Be very stubborn" fodder even though I know he doesn't care but I do! Is anyone else always last to go lower tummy wise?

No. 285368

So I am currently at 85kg right now, I am trying to get down to around 70-65kg (not any lower because I think I look better with a little more weight).
My biggest problem is I always rely on food for comfort and I tend to "eat for fun" so I would usually gain weight that way. I feel like I should practice mindful eating and not rely on food too much.
I was thinking about doing some light exercises too, I am currently looking for a light but still burning some of my calories. I hope those light cardio exercises will work.

No. 285453

>>285096
why are you fasting? fasting is just not for everyone. especially if you binge eat

No. 285457

i'm hitting a new level in my fitness journey!
i really got into the habit of working out at home which is exactly what i wanted. i don't think i'd do well at a gym, especially not during winter, so i'm happy with where i'm at, i'd just like heavier weights. why do things have to cost money?
ntm i genuinely enjoy working out as well. discovered madfit through tiktok and her full body videos are really fun. i want to try her more targeted workouts as well

No. 285607

>>285077
It took me 8 weeks, I workout 5 days of the week and have the diet that my nutritionist gives to me bi weekly.
I mean, I'm happy because I lost a kilo of fat, I'm constantly gaining muscle mass because of my weight training and diet focused on lean proteins.
Right now I'm at 99 kilos, what honestly matters to me is gaining muscle mass and being able to tone my body, specially my arms, Jesus Christ how are my arms so fucking big and flabby? It drives me nuts.

No. 285655

>>285607
A kilo of fat is great work especially since you're building muscle at the same time!

> how are my arms so fucking big and flabby?

Not a scientist or a professional in any way, but I noticed arms get real big on chubbier girls when they also do weight lifting. My muscle mass on my arms aren't exactly big but boy my triceps look as big as my biceps because of the extra fat hanging about. The muscle really does push them outwards a little more.

Keep at it and in half a year you'll be looking amazing. I'm already seeing changes in my body after 2 months too.

No. 285792

finally went down to 149 after being stuck at 150 for so long

No. 286341

File: 1662612624887.jpg (11.14 KB, 190x350, aedc0019-4b6a-4d6b-a983-4d5fa7…)

HOW do I get rid of this lower belly bump?? It's sticks out as much as my butt and breasts! I have a low BMI, I'm fit, I don't have fat to lose, so whyyyyyy. Only time it disappears is when I'm underweight and dehydrated. How do other women manage to have a completely flat stomach like it's no big deal? All summer long I only see crop tops and flat stomachs. It's so unfair reeeeeeeeeeeeeeeeeeeeeeee
In all seriousness it does make me sad to think that I literally can't gain any weight ever. I have the waist definition of a 12 yo boy and any fat goes directly to my lower stomach. Fuck that. I love the rest of my body but this, I find it very ugly. If I was curvier it would stick out so much less.

Rant over, what can I do to help this? I only do full body workouts (swimming mostly,push ups and I've been working my way up to pull ups). Can targeted abdominal work help me with this? Is it a diet thing? Wear shapewear? Should I just suck it up (literally)?

No. 286345

>>286341
i'm so confused. why did you scribble out areas? is this you? why didn't you do your boobs too, you look shirtless? middle and lower ab targeting exercise should help btw

No. 286367

>>286345
haha looking back on it it is confusing. It's a regular picture of me taken by a friend in the street and I scribbled and blurred over it because I'm paranoid about posting pictures on LC. I do have a shirt on(it's a crop top), it's just doesn't look that way when putting it in grayscale because it looks the same as my skin color.

Mmh I guess I need some specific ab exercises. Do you know a good routine/progression path? I was always very confused by ab exercises because they either feel like nothing, hurt like hell, or can't enable you to track your progress.

No. 286378

>>286367
nta but could you post a side profile in a mirror so I could better see how your tummy looks? Preferably in tight fitting clothes, a sports bra is A-OK. Feel free to blur the background and crop out from mid boob section and shoop out any recognisable parts of your body (birth marks, moles, scars, tattoos if any etc)

From the image it looks like your lower belly sticks out more, so unlike this >>286345 anon I'd go for upper core exercises as well to balance out the side profile. But can't say for sure without a good idea of where you're at atm

But for exercise routines, I personally do these twice a week:
> lying leg raise for lower abs 3x15
> cable crunch or decline crunch 3x15 for upper abs
> cable twist 3x15 for obliques
If you have access to a pull up bar you can do hanging leg raises instead of lying ones.

No. 286395

I've been experimenting with new exercise equipment. Guys, holy crap, see the treadmill? Absolute shit. It's so big and dangerous idk why people use them. The only thing I like about them is that there's enough space for a few people to use it at the same time but honestly I prefer a wall mounted wheel that I can run on by myself. It's a bit noisy at night but it's more convenient than those large plastic balls you get inside to exercise without being able to escape behind the couch

No. 286397

>>28634
thats your uterus, some women just have more prominent womb pouches

No. 286404

>>286397
No it's not, anon just holds fat there. Losing weight won't help but lowering her overall body fat % will.

No. 286508

As i lay here with the sleepiest cat on my belly, I realized the weight of my cat* is how much Ive lost since June… 20 pounds.
Now, ill hold my cat all day every day, no matter what, but i am proud though! For the consistency Ive kept to for this loss.
**please dont make fun of my cat, hes a big but healthy boy. He's not joining the diet thread kek… he wears a safety harness for medium dogs when we go outside

No. 286942

>>286397
Anon deleted the original post but this article is interesting, I never knew the "tube of toothpaste" thing. That being said, I think the bump is feminine and cute, although as someone with that build I know how annoying it can be. I look like I have a bigger gut than I do if I wear a shorter shirt with anything but high-waisted pants. I lost a bunch of weight over like 2 weeks bc of meds a while ago and it did pretty much go away but that was not healthy as I was eating like half a meal per day (I am better now). I suggest what nonna said about lower ab exercises and try to embrace your anatomy as much as you can.
https://freedompt.com/dont-dread-lower-belly-bulge-fix/

No. 286944

>>286942
Samefag but I forgot to add that I've never carried a baby.

No. 287107

Has anyone here worked with a dietician for help with bingeing/emotional eating? I've seen two therapists specifically to work on this issue and neither have helped. The first told me I'd have to go raw vegan to get things under control and the second turned out to be a "health at every size" type that was utterly useless. I always assumed this was a brain problem rather than an actual food problem but now idk and think maybe I should talk to a nutrition expert.

No. 287113

File: 1662852693237.jpg (42.61 KB, 650x650, 2_552_38.jpg)

I got a petite cheap rowing machine (20$) at a thrift store, but I have no idea how to add resistance to it. It feels fine to pull - it's the type with the bars - though more in a light resistance cardio way. It has a knob on the sides, but I haven't been able to budge them.

Any ideas? I'm somewhat desperate cuz I really wanted to hit a few muscle groups that are normally hard for me to hit.

Picrel is sort of similar, it's just mine is all blue with a wave pattern on it and is absent from the internet.

No. 287165

>>287107
Never had issues with binging or emotional eating myself but I always thought that these problems are a brain thing and not food as well. It makes sense that the first one told you to change your diet because you consulted a dietician instead of a therapist about your mental issues. Binging/emotional are a side effect of other issues or stresses you have. Find new ways to cope with your problems instead of eating and you should be looking for a therapist that specialises in eating disorders instead

No. 287168

>>287107
Nutrient deficiencies can give you cravings but I don’t think there’s any deficiency that makes you overeat only when you’re feeling emotional.

No. 287173

>>287113
Try to find an instruction manual online?

No. 287186

>>287173
There is none; the model has 0 history of ever even existing on the internet, it's that obscure.

Maybe I should try oiling the knobs or something.

No. 287286

File: 1662906733111.jpeg (121.16 KB, 754x761, 7C8E1E80-97FC-4E73-8A46-A02FB4…)

I’ve been consistently eating at a calorie deficit, going to the gym and I haven’t binged in a week which is huge for me! I’ve developed a terrible cycle of going crazy on junk food if I eat just one bad thing but I’ve held back. I feel much better mentally as well and I hope to start seeing some changes in the coming weeks so long as I’m consistent. These threads really help keep me on track and I hope all you lovely nonas keep on working/achieving your fitness goals!

No. 287291

>>287286
YEAAAAAA HONEY BUN SO PROUD OF YOU!
Keep the momentum going. Its ok if you end up having an “off day”, just remember to start the next with a clean slate!

No. 287708

File: 1663076684467.jpeg (204.02 KB, 1050x1400, 48ADA042-B055-4FBF-981C-059E51…)

ok i’ve failed at weight loss because i keep binge eating RIP

but on the plus side i’ve gotten into an actual jogging habit now. after years of telling myself i would never be a runner and being terrified of exercising outside i’m actually falling in love with running. i’ve started venturing out on to public trails & am doing 35-40 mins at a time a few days a week. i know that’s nothing crazy or super impressive but i’m really proud of myself for overcoming the mental block.

No. 287713

recovered from bulimia (or at least in remission) since this past december and now i'm finally going to get back into HIIT and yoga

ahh wish me luck nonas

No. 287717

>>287708
Don't give up and keep jogging

No. 287731

File: 1663085085469.png (173.53 KB, 1719x973, Capture.PNG)

I fucked up today. Binged and basically undid all I did yesterday. Not the end of the world but does anyone have any idea why I suddenly get so hungry on random days? I have more logs from few weeks before the start of the spreadsheet and some of those weeks I'd have 2 days instead of just one where I'd overeat.

Is it a sign that my body fat percentage is too low? But I don't think I'm that lean. Scale said 19% body fat percentage. It's definitely not very accurate but I can see in the mirror that I'm around the 19 to 20% range visually.

Or is it because I'm close to my period?

No. 287742

>>287731
You need 200 more calories a day on your period in passive energy normally so it could be that.
Are you dehydrated those days or not eating breakfast? Are you working out hard the day before? Getting enough protein? How’s your iron?

No. 287746

went 2 the gym for the first time in over a year, can't wait to get shredded

No. 287774

>>287113
Oh, wait, I oiled it up really nice and now it's awesome!! I'm not really sure how many muscle groups this type of rower hits, but it feels very good to use.

No. 287855

File: 1663127556048.png (283.81 KB, 1125x3113, nutrition.png)

>>287742
> You need 200 more calories a day on your period in passive energy normally so it could be that.
I had no idea! I'm not on my period right now but it should be here tomorrow.

> Are you dehydrated those days or not eating breakfast?

I drink enough water and I don't eat breakfast. I noticed for myself that I can't stick to my diet when I eat breakfast. On days I mess up it's because I ate too early like yesterday. It's like my body gets hungry every 3 hours from when I eat my meals!

I stick to 3 meals a day from noon on wards.

> Are you working out hard the day before?

I work out on Mondays, Tuesdays, Thursdays and Fridays. But on my off days I do take a walk here and there if I feel like it. I definitely get hungrier on the days I work out. But the hardest is when I'm not working out, my TDEE without exercise is only 1400.

> Getting enough protein? How's your iron?

I eat a TON of protein to help myself feel fuller during the times that I can eat. It looks like I'm not eating enough iron according to myfitnesspal. I need to start buying some broccoli, spinach and tofu.

Speaking of calorie counting apps, myfitnesspal is removing their bar code scanner for free users on October 1st. Does anyone have a good alternative to it and your experiences? I'm considering MyMacros+ because it's a one time payment of $5 and I heard the database was quite large as well.

>>287774
That's great! The rowing machine should mainly hit your back iirc?

No. 287858

i started working out again around late june as a way to stop being a depressed slob and also to lose the weight i gained, i was about 221 lbs.
as of today i am 192 lbs. my goal is to be around 115-120 lbs

No. 287872

File: 1663131736684.jpg (36.3 KB, 480x562, Foxy brown.jpg)

>>287858
We can do it! I'm in the same goal range and have been slowly getting my headspace right.
Post your inspo or fav meal

No. 288090

i stopped taking a daily multivitamin and my sleep got worse. i must be deficient in something but what?

all these are in the vitamin, anyone know which one affects sleep?:
-copper
-vitamin c
-biotin
-zinc
-vitamin b2

No. 288094

>>288090
you can't just google this? anons itt aren't going to be a more reliable source than google in that regard.

No. 288105

File: 1663167249672.jpg (323.05 KB, 1200x1600, 202107151519185487225.jpg)

>>287872
thanks nona, i'm wishing you the best and believe we can do it!
as for my inspo, its actually because about a year ago I had purchased a dress that I really liked… and it didn't fit me. I was pretty sad about it and let it sit in my closet for a year. I'm hoping that maybe another 15 lbs down I should be able to fit.

No. 288106

>>288094
i search google and it says all of them help with sleep, but that cant be right can it? am i deficient in all of them?

No. 288109

>>288106
can you give me a rough sample of your daily diet?

No. 288113

>>288109
i usually skip breakfast and eat sandwiches mainly out of convenience. but i also eat fish, chicken and rice. red meat maybe, biweekly.
i definitely do not eat enough vegetables, rarely eat fruit besides when they're in juices or on special occasions. water and tea for drinks, otherwise. tbh my diet is really bad ngl so maybe i am deficient in everything.

if i get bloodwork done, will it give me the vitamins i'm deficient in? last time i got it (a year ago) the doctor only said i was vitamin d deficient.

No. 288116

>>288113
being deficient in vitamin D is relatively common; I would consider using a supplement. Because you said you don't eat many fresh fruits and vegetables it might be that you are lacking vitamin C. I wouldn't expect it to disrupt your sleep, but it is vital for your immune system. It aids in the healing of wounds as well. You may notice your gums are bleeding more easily too.

Since you mentioned eating fish, chicken, and red meat I would say it's safe to assume that your levels of copper, biotin, zinc, and vitamin B2 aren't low unless you have issues with absorption. You can also request your doctor to look at your bloodwork more in depth regarding deficiencies. Despite you claiming your diet is poor, I would say most likely you aren't deficient in as much as you would believe. Your body is able to store certain vitamins in the liver and utilize them when necessary.

I would suggest eating more whole grains, fruits and vegetables, legumes, nuts, leaner meats, and calcium sources. Exercising regularly, even if it is a simple walk, will also help regulate, manage, and promote healthy sleep. Another idea is to add melatonin, which you can take 30 minutes before your bedtime. If you are not wanting to take anymore supplements, you can enrich your diet with foods containing melatonin. Examples are nuts, eggs, and fish.

I hope you can figure out the issue without stressing too much. Relax before you sleep!>>288113

No. 288353

>>288106
There's only one way to answer this, and that is to get your body's mineral levels tested. There are loads of companies that will do this for you, usually they require a small lock of hair and you can get some very thorough info. I did this for myself about 3 years ago and found out I had alarmingly high calcium and was severely deficient in magnesium. So I could then adjust my diet and take supplements I actually needed. Otherwise you're wasting your time and money, literally shooting in the dark hoping you're doing the right thing. Work smarter not harder anon.

No. 288470

nonnies please help

I’m 166 or 5’6 and like 122lb (55kg). I’ve been lifting for a year and I have some glute gains considering I was literally a pancake before but my waist is still very wide so I tried to go on a deficit to lose a bit of weight around my torso to harden everything up. Currently consuming abt 1400 my TDEE is meant to be 1800 roughly and im losing my ass w minimal abdominal results (there’s some results just V V slowly). How the fuck am I meant to properly recomp to build my ass whilst also shrinking my torso? I know to try build my arms/chest/shoulders to support the illusion of an hourglass but all my progress is being lost bcs of this damn deficit but I still want to lean out while maintaining mass.. I find it so difficult to get enough protein within 1400 and now myfitnesspal is suggesting 1200?? At my wits end

No. 288486

>>288470
Somewhat same boat here but I'm 155cm/5ft and 48kg but I'm a newbie lifter so recomping has been a lot easier. The diet side has been a pain in the ass though because of my height and weight. Getting enough protein hasn't been a problem for me and I've been regularly hitting 90 grams at about 1400 calories.

Lean protein like chicken breast and lean minced beef are the way to go. I usually cut up 120g of chicken breast into small bits then mix it with a tablespoon of oyster sauce and then add two eggs onto it with garlic and onions to give it some taste. Makes 2 servings of 290 calories each with 35 grams of protein.

The other way to make you hit your protein goals very easily is protein powder. I've been making protein microwave cakes and pancakes. I'm planning on buying some unflavored protein powder next week to add to pasta sauce or ramen broth.

No. 288543

>>288470
i wouldn’t suggest cutting down to 1200, that’s too low for almost anyone who works out & it’ll make it really hard to hit your protein goals. i’d stay at 1400 and possibly up the protein. for your weight try to hit 100 grams per day. it’s not easy but it’s definitely doable. in a deficit it’s SUPER important to keep your protein high so you lose fat instead of lean muscle. & if you’re concerned about losing your ass, keep hitting the glute workouts. hip thrusts, glute bridges, donkey kicks, etc. ab workouts probably won’t do much tbh, if you’re squatting you’re working your core just doing that.

here are some things you can eat to hit your protein goal (i’m vegan so these are all plant-based): seitan, extra firm tofu, pea protein powder, pb2, soy milk, nutritional yeast, lentils, ezekiel bread, quinoa, no cow protein bars, edamame.
try to keep your dietary fat relatively low to make room for more protein.

good luck nona!

No. 288544

>>288543
>>288470
sage to add upon further reflection i think your deficit might be too big - if you exercise 3-5 days a week your TDEE is probably closer to 2000 than 1800. maybe up your calories to 1600. your weight is already pretty low so it’s not like you need to shed pounds. if you up your calories you won’t lose your progress as much.

No. 288546

File: 1663333208009.jpeg (992.49 KB, 1170x1461, B52BD042-E5DE-4EAE-B8FA-563CD9…)

Is this kind of body even possible or is it just genetics, like how does one become skinny enough to look striking? I’m quite skinny but I still don’t look striking or model esque in clothes and I’m having similar problems to above nonnie when I cut I lose my ass and it’s a slow and painful process, but this chick is somehow lean with an ass and has abs too? Is it recomp?

No. 288549

>>288546
plastic surgery and filters most likely… some people do genetically just have a bigger ass but if the ass looks suspiciously too big relative to the thighs it’s probably PS. nonnie please don’t compare yourself to anyone or anything you see on instagram. i always assume most things on the internet are fake. for my own sanity.

No. 288551

File: 1663333968139.jpg (632.34 KB, 1080x1342, Screenshot_20220916-071346_Chr…)

>>288546
Looks shooped

No. 288554

File: 1663335556766.png (5.94 MB, 1170x2532, F83A7147-B942-45B6-96A5-5232A1…)

>> 288549

I’ve seen this chick on tiktok and while it’s certainly possible to edit vids there’s always some sort of warping but that isn’t visible and she’s 18 so I don’t assume it’s excessive work done. Sure there’s some shooping but otherwise she genuinely is this lean (there’s gym vids and she does have an ass, picrel)and abs and im just wondering if she’s just lucked out or if it’s possible to get that lean through diet/exercise

No. 288560

>>288546
That ass looks unnatural towards the bottom. It's giving uncanny valley vibes. I feel like there is a pun here but alas I cannot think of one

No. 288561

>>288554
that is 100% plastic surgery

No. 288563

>>288554
This does look more realistic but it's kinda weird that there's no (visible) muscle tone on her butt.

No. 288585

>>288554
Her lack of thigh definition is sus to me. I've only ever seen women with defined thighs who have a butt like that (unless it's ps or one of those push up yoga pants).

No. 288603

can I get recs for a HIIT video series that starts extremely easy (maybe with short videos). I want to train up my endurance and strength, especially in my very weak lower body. I do have a 10 + 20 pound weight though I don't want to rely on them.

I've tried normal ones but I always get tripped up because I get halfway through videos and struggle with substantiating the sense of progression.

No. 288608

Is google sheets better to track calories than a fitness app, or do both steal your data anyways?

No. 288610

>>288608
Use iOS Health App

No. 288614

>>288608
Google does, any app from the google play store most likely does. There's calorie trackers (or simple note apps) in open source/privacy appstores though, it's just a bit extra work to install such appstore on your phone. I use Aurora store.

No. 288630

>>288608
Google deletes things in drives that are private that go against terms of service such as TERF content that was only available to the author. Meaning a Google employee had to delete it and it wasn’t randomly reported. They also magically have found manifestos in private accounts before court orders appeared. Do not use Google

No. 288686

so I was doing the leg press today and I could feel one of my left hamstring muscles move across another muscle or my bone? It's really uncomfortable and it hurts under high load. Has anyone else experienced this and how do you stop it?

No. 288737

File: 1663594234250.png (363.1 KB, 573x442, yessss.png)

>>280668
>>280671

Nonnas, I am checking in to say I am down to 61kg, I've fallen in love again with green tea and any time I have even a little chocolate I can taste the sugar and it's GROSS. Dark chocolate all the way! Youtube ab exercises are HURTING and BURNING but I feel stronger. With overtime at work I'm only doing 2 or 3 gym sessions a week, however, the protein and fat more than carbs in my meals, is sustaining me and I am dropping pounds slowly.

No. 288740

>>288630
I believe you but source?

No. 288767

i really want to fix my posture/wide shoulders. i had really good posture until high school, and now i feel like i just have this hump, as well as a forward neck/head and also just a lot of excess fat between my shoulder blades.
does anyone have a video/exercises/stretches i can do daily to help fix this? with actual results

No. 288772

File: 1663603287436.jpeg (746.23 KB, 2048x2560, F82245BB-CCE9-4DB0-9CEB-2A3336…)

>>288767
Try this book. You can find it for free on Z Library

No. 288782

>>288767
Yes. Bare female has great deep stretching and yoga. Always feel much loser and less sore after really commuting she has longer videos posted on specific openers for hips and shoulders.
And I like a lot of the stretches and self popping from spinecare decompression and chiropractor care. Both of them are on YouTube. Stretch everyday pushing yourself to go a little deeper and it will get easier as you go. I also like to take a medicine ball and lay it between my shoulder blade and lay out like a cross and breathe till my shoulders relax and release finally after being hunched at my desk.

No. 288783

File: 1663605120525.jpg (49.21 KB, 500x406, 5c9902b9b0b203878144187775f0ba…)

With the inflation going on, do you guys have any favorite cheap meals to make? I am not too into chicken either. Sometimes I just marinade cucumber kimchi and call it a day, but i know that's just silly.

No. 288790

>>288783
Instant rice noodle soups. Radishes. Carrots. Egg. Ginger paste. Garlic. Onion. Green onion I grow in the window. Makes a great easy soup lunch in like 20 minutes. The rice noodle packages are normally 20-89 cents. Get the bags of veggies and store them properly and each lunch is only a dollar or two. Can add precooked meat if you want but you don’t need too.
Can make chickpea, tuna, or chicken salad. All the same idea then pair with rice or bread depending on area or cost.
Big batches and freezing like chili or stews.
Whole chickens near me are cheaper than packs of chicken thighs. I think it’s because you have to reorgan but a 5.5 lb chicken has like 3-4 lbs of good meat. So three dollars and a little extra work. Though I know you said you don’t like chicken.
Buy your rice in bulk. 20 lb bags. None of that baby 1 lb a time stuff it’s a waste of money.
Egg fried rice. Rice is cheap. Soy sauce. Frozen veggie mix. Green onion, some more of that ginger paste, and egg.
Focus on carbs, protein, veg. Rice and potatoes are my preferred. Don’t buy prepackaged fries. Make your own. It will save you money if you compare volume and cost.
Look at the meat sales. Cook what’s on sale.

No. 288950

Any pre workout powders to recommend? I work on my feet all day but want to hit the gym after, and looking for some pep in my step.

No. 288995

File: 1663658827038.jpg (41.43 KB, 564x703, body inspo.jpg)

>>288950
Attention by Faction Labs if you live Australia.
I use this in the morning, work my nurse shift and still have energy for gym afterwards

No. 289043

>>288995
Any recs for a burger? Theres so many options its daunting

No. 289060

File: 1663688896704.jpg (395.37 KB, 1080x2023, noods.jpg)

>>288790
Rice noodles have a lot of simple carbs tho, no? I actually am not sure because I've seen conflicting information. I guess if you're loading it up with veg and protein it's not a big deal but just something to keep in mind. Of course it depends on which noodles you are using and if they have been fried in oil first (like Top Ramen) but I'm not too sure. I'd love if any nonnies can weigh in. (Heh) I recently bought picrel (pic not mine), I have yet to try them though. Do you think it's a gimmick?

No. 289061

>>289060
Samefag but ooof I just realized the serving size is actually 2 per pack. Eek

No. 289067

>>289060
I can’t consume gluten. So my only carbs large carbs are rice and potatoes. The noodles in your post are wheat noodles. Not rice. Rice depending on the type can be a complex carb. White rice and white rice noodles normally aren’t because they’ve been bleached to contain less shit. I typically lay out my meals with some type of rice or potato, a protein, and a veg to keep them balanced. I can’t eat 90% of the shit that makes up most peoples diets.

No. 289070

>>289060
I bought this from costco and have been eating it at work. It literally tastes like noodles in soy sauce. It really needs some vegetables to go along with it imo.

No. 289094

File: 1663698958934.jpg (497.64 KB, 2048x1454, 1648963481958.jpg)

has anyone here successfully beat severe fatigue issues? Was it beefing up their amount of exercise? Cutting certain things out of their diet?

Basically the second I wake up I feel like hell, I feel like fainting through the entire day, I look like death. The one day I felt well, I looked way better so I know I am not imagining things. And yeah I've seen the doctor, found minor deficiencies but nothing really changed.

I've been doing minor things–running a tiny bit, doing weight lifting, walking maybe around 5 hours a week, yoga, etc.
Intense exercise is hard because I have extremely bad lung capacity + asthma and basically my lungs and chest are on fire for probably a day after any time I work out, so I'm trying to slowly add more and more.

I am now about 22 bmi and this is the skinniest I've ever been (yes I was a fat baby, fight me). I am very, very slowly losing weight but it's hard to find motivation because it's hard to believe it'd make that big of a difference. I just feel so awful and losing weight didn't help.

No. 289101

>>289094
Look up the Levine protocol exercise program. It was developed for kids but works well in deconditioned/fatigued adults. You really should push your drs to find a cause though because it could be something serious if you are that off feeling every day.

No. 289102

File: 1663701220726.gif (555.9 KB, 500x278, 1660694258377.gif)

>>283415
Follow up. Idk what changed but I've lost a few cm on my waist, chest and hips. It's noticeable enough that a dress that was a bit tight on me now fits a little better. It's not much but it's something.

No. 289110

i want a peleton bike so badly even though they're probably overpriced. do any nonnies have one?

No. 289112

File: 1663705458517.jpg (28.38 KB, 640x480, FB_IMG_1636461028278.jpg)

>>289043
I'm the Aus nona and I'll have a look tonight as I'm familiar with the ingredients and different types

No. 289114

>>289110
Uh, are they really all that or are they just a gimmick?
>>289101
Oh, thanks for the recommendation! Seems like what I've been looking for.

No. 289118

>>289112
thank you nonna! I really appreciate you!

No. 289150

File: 1663719766607.gif (412.46 KB, 400x452, 7e05759481fa150d06c259c8d81b97…)

i need something quick to eat/prepare and high protein that i can shove in my face very early before work. i do not like breakfast burritos or overnight oats. i am a competent baker. anyone have any suggestions?

No. 289160

File: 1663722275744.jpeg (135.99 KB, 1081x1500, FF401E83-D059-446F-8BE2-139202…)

>>289150
Maybe this is too close to overnight oats for you, but I like keto granola and plain yogurt. I’m not keto but keto granola has lots of nuts (which I feel like keep me full longer than oats or whatever) and usually isn’t that sweet, which is my main complaint about regular granola.

No. 289176

>>289150
Crude but you can make your own protein bars.
>> Take a pan and put a layer of nut butter or your choice, a layer of cornflakes, a flakes of nut butter, then top with unsweet dark chocolate melted in a layer over that. Place in freezer. Cut frozen bars into individuals so their easy to grab out.
Tada

No. 289201

>>289067
>wheat noodles. not rice.
I didn't say they were rice noodles. Sorry about your gluten allergy tho nonna.

>>289070
Some of the reviews are loke, OMG SO DELICIOUS THE SAUCEEEE!!1 Kek
I was gonna try cooking them in some chicken bone broth with chicken breast bits and broccoli or maybe brussels sprouts and idk, corn? Maybe beat & mix an egg in egg drop soup style (picrel). Side note; egg drop soup is super easy to make! If you boil chicken bones left over from a rotisserie chicken or whatever it is truly god-tier.

No. 289256

>>289176
ohh i have seen this done with yogurt too, i might try it. also thinking about doing little muffin pan frittatas, but im worried the eggs will get slimy when reheated (i have sensory problems with eggs often, it's why i hate breakfast burritos)

No. 289268

>>289256
You can make protein pancakes and freeze them too. Take the batter and freeze it in a ice cube tray. Throw two in a pan with the lid on so they cook right. Flip once. Lid back on. Regular pancakes. Less work. Freezing and reheating makes the texture weird if you precook pancakes.
I’m the same way with eggs. I’m very sensitive to the texture so I tried to figure out ways around them.

No. 289388

I have exited the obese BMI range and am back to overweight. This is giving me a lot of motivation to continue as most of my life I thought I could never lose weight.

No. 289401

File: 1663804301072.png (4.47 MB, 1916x2136, Endurance focus.png)

>>289043
I checked it out and you can buy Attention by faction labs in the US. Both through amazon and the faction labs website.
I recommend candied grape or raspberry (the orange-passion fruit and peach flavours taste like arse)
Other good options are: Ghost 'Gamer' & MAN Sports 'Brainbridge'

Theres also a few youtube reviews of each, flavour comparisons and break down of key ingredients.

No. 289473

>>278561
took me a few months of restricting calories to 1,400-1,500 a day but I went down from 160lbs to 140, and trying to lose 10-20 more pounds before I stop
the only problem is once I hit 140 it's like the weight loss stopped but I don't want to starve myself and feel like crap all day from hunger
what do I do? stay at like 1,400 deficit and exercise most days of the week?

No. 289529


No. 289653

File: 1663887261128.jpeg (1.55 MB, 1170x1098, 9B34E5C1-1E2A-43C2-84F2-EEB1F5…)

body looks exactly like picrel of random ig girl and I have no idea how to reduce the width of my waist bcs every time I diet I lose muscle mass even when hitting my protein intake and my stomach just stays bloated and huge so I look like a famine survivor w skinny ass limbs and a huge abdomen abt to a log tbh

No. 289659

>>289653
Her waist looks fine and probably yours does too. Sometimes you can't just go beyond your natural self anon

No. 289663

>>289653
Her body is good and yours probably is and this is just some passing body dysmorphia. Delete instagram and wear clothes you feel nice in. It helps.

No. 289676

>>289653
Her stomach and figure are great imo

No. 289678

File: 1663891848974.jpeg (194.31 KB, 1125x1383, B117FD0C-5DAE-4354-88FF-494D0E…)

even though Ive lost 20 pounds this summer I am still feeling like a failure. Tomorrow I have an appointment for a dietician/weightloss clinic, and I am worried Im going to be turned away because I have a long term history with binging. I havent binged in months (besides the one night I scarfed down a whole bag of cherries) so I hope that helps show my dedication to improvement.
One of the programs offered is a shake fast situation that merges with food and the other is a nutrition plan solely on food.
Guess Ill find out but a part of me feels like Ill never reach my goal

No. 289684

>>289653
Delete instagram. Best thing i ever did tbh.
Also dont worry about a tapered waist. Its just catering to the male gaze. What makes a waist more tapered or not is genes and proportions. Longer torsos usually have more curve because there is more space between the hips and the last rib. You cant lengthen your spine. And wearing a waste trainer is just letting the patriarchy win. Find happiness from within and all else falls in line. Good luck with your body image issues nona. That shit sucks.

No. 289720

I started running again after a year of not doing so, and it turns out I can run 5km all the way with a decent minute per km. The thing is, I can't keep constant pace all the way through. Think I need to do more interval training instead of trying to hit a milestone with every run.

No. 289739

>>289653
You just hold your weight/fat in your torso, it can suck but that girl looks great plus you will always have nice slender legs and arms.

No. 289744

File: 1663920033166.png (43.11 KB, 239x203, ramen.PNG)

>>289653
I have a body similar to picrel as well but with a bit more muscle mass. Like other anons said, delete instagram and/or stop comparing yourself to other people. Her body looks great and I'm sure yours does as well.

> my stomach just stays bloated and huge

This is part and parcel of having a longer torso and genetics. I have a long torso compared to my shins, my body looks a little whack. Another thing I noticed was that since I started incorporating ab workouts and getting some ab definition, my stomach always looks bloated or 'fat' now normally. When I had no muscle mass it was completely flat. It's normal, keep doing you. I'm also working my arms and shoulders with more reps so my body will look more proportionate. But I'm lucky that my body mostly stores fat in my legs so I don't look like a block with limbs. Not sure what to feel since I lost my thigh gap though

No. 289750

>>289653

Can you recomp with a body like that? Like she looks great and I’m pretty happy w my body overall but I just want a hard abdomen, should I up my cals and lift heavier?

No. 289797

>>289473
You may want to try going a week eating at maintenance. If it's been a few months of eating at a deficit, your body might have adapted to the deficit and isn't burning as many calories as before. You could try resetting your metabolism by having a maintenance break. Try upping your calories by 100 every few days till you hit maintenance. Be sure to monitor your weight, if you start consistently gaining weight, cut down again to find your true maintenance calories.

No. 289805

File: 1663947547342.png (157.29 KB, 628x576, a.png)

I'm this anon here >>287731 and posting an image of myself here terrifies me but I don't know anyone else to ask. I've been trying to cut calories to get down to around 18% body fat but I binged to maintenance last week and this week I've binged over it. It's getting ridiculously hard to stay on track and I'm honestly not sure if it's because I've gotten lean to the point of my body being hungry 24/7. But looking at myself in the mirror, I don't think so???

My goal was to cut till I could see abs but I don't think I have enough muscle to see them even if I get any leaner. I only started with a body recomp with a small deficit a little over 2 months ago after all. I need to bulk to get bigger but I'm terrified of the prospect of getting fat, I used to be overweight for a majority of my life till my late teens early 20s. So I wanted to ask if it's easier to cut at a high body fat percentage or is it going to be hell all over like this? Am I just weak? I feel awful.

For stats I'm 5ft and 105lbs

No. 289808

>>289805
I don't think I know enough to answer your question, but anon you look great!

No. 289813

>>289805
Your body is beautiful no homo
You need protein, greek yoghurt and a workout plan to build muscle. If it’s for aesthetics your body is already goals

No. 289814

>>289808
thank you! I originally wanted to attach a 'before' photo as well that had about 4lbs of extra fat but I really don't want more pictures of myself floating on lolcow right now lol. I'm actually sort of satisfied with how I look but from the way my hunger signals are acting right now, it's demanding me to eat over 2000 calories a day and that's more than my maintenance so it's worrying. I'm DEATHLY afraid of getting fat when I'm struggling to stick to my diet right now.

For other nonas wondering what I'm eating daily, I go with 3 high protein meals that are satiating, but I either die at breakfast or dinner, depending on how long it's been since my last meal.

No. 289817

>>289805
i think you look good anon. if you binge or get hungry easily, your body is probably trying to tell you something. trying to suppress your impulses will probably only make the binging more frequent

No. 289827

trying to snack less bad food, any idea for healthy snacks? i am mostly just cutting pieces of veggies with my foods and also eating fruits but i know myself and i know it's enough to stop my cravings for sweets

No. 289830

>>278561

suggestions for workouts to help get rid of my pooch? i'm 5'8 and fluctuate between 115-120 lbs and the rest of me is pretty skinny (besides a weird double chin kinda thing i have too) but i've had this cursed tummy chub my entire life it feels like. i want to have a flat stomach with maybe light abs. also are there any exercise-related ways to get rid of that chin flab i mentioned? my face and neck are thin but there's like a band of fat under my jaw above my neck. it makes my side profile really ugly and gives me a double chin if i look any lower than straight ahead.

No. 289833

>>289830
> suggestions for workouts to help get rid of my pooch?
Sadly spot reduction doesn't work. But at your height and weight, you're already incredibly thin and shouldn't have much fat hanging anywhere at all. Are you sure your belly is fat? Could it be bloat from water retention or loose skin if you've lost weight before? Otherwise it's just unlucky genetics. Doing some progressively overloaded core exercises 4x a week can help give your stomach better definition however. I noticed with muscle on my legs (where I keep all my fat) they're more shapely than saggy. I lost my thigh gap but they're looking much better now. Other body part exercises can help fill out the rest of your body in a nice way to balance out your thicker abdomen.

> there's like a band of fat under my jaw above my neck.

Do you happen to have an underbite or an overbite? It might be causing the skin and fat to scrunch up right under your chin because it's weird that it's only there and it doesn't go down to your neck as well

No. 289861

>>289827
Kvarg yogurt is my go to or I just get fage and add some my protein flavour drops, I also make chia pudding with the flavour drops. I have a super sweet tooth and I find these really satisfy my appetite for sweet things.

No. 289949

>>289827
i like making snack plates with a few whole wheat crackers, pecans or walnuts and berries.
baby carrots and hummus, cucumber and cream cheese, seaweed sheets or puffs and apples with almond butter are also good

No. 289951

>>289830
do you have a flat stomach when you wake up?

No. 289962

>>289830
I know this might not be what you want to hear but as a fellow pooch-haver, embrace it. It's beautiful and feminine. Plus >>289830 this.

No. 289978

>>289797
would exercising more frequently help with my metabolism? I was mostly sedentary while losing those 20lbs because of an injury but now it's healing and I can work out

No. 290014

File: 1664026171297.jpg (43.84 KB, 945x960, inspo.jpg)

Anons, is it possible to get a body like pic related without going to the gym? Or can I do exercises at home by myself? I'm tired of being chubby and ugly. I can't change my face but I can at least try to change my body/health. If I have to sign up to the gym, will there be someone there to guide me on what sort of exercise I should start with or do I need to hire a personal trainer for that? On another note, I'm currently starting to jog again but I can only jog without stopping for 5 minutes tops. I'm not sure how to breathe properly during running. Truthfully, I just want a nice body to cosplay my fav characters huhu…

No. 290016

>>290014
>is it possible to get a body like pic related without going to the gym?
no

No. 290018

>>290014
absolutely not, this kind of body requires very heavy lifting, strict diet and a consistent gym schedule. She also might be on 'roids since she has very blocky abs for a woman.

where I live almost every gym offer like one free personal trainer session when u sign up. if u sign up for a gym, u should probably hire personal trainer to help you get started with form and diet.

No. 290019

>>290016

Ok thanks anon. Welp, time to look for a good gym.

>>290018

Yea, I thought so. Thanks so much anon. Kinda nervous about signing up for a gym membership. I don't like being around people when I exercise (hence the jogging) but I really want nice abs and toned arms.

No. 290020

>>290019
u can do it anon! I know it feels very intimidating at first but I promise after few months you'll start to relax and get so much dopamine from it!

No. 290023

File: 1664029549783.gif (39.18 KB, 97x159, D40E6570-D699-4436-9FA9-382E51…)

Hey nonnas! So Im one of the fatty anons and I have my official diet plan/ workout plan started! This one is led by team of nutritionist,therapist, doc, and trainer. (Im a binger but working on it strongly. )
Since they gave me a comprehensive plan, I was wondering if any of yall would like to see the program? I got really lucky to get in this program and i understand not all of us have the ability to get professional guidance.
If yall wanna see it, I will retype it and share.
Im excited and it turns out it is a requirement for me to do group therapy for binge eating , so i feel confident that i can stick to it.
Anywho, love to all the anons! Stick to it ladies, we are strong women!

No. 290030

>>290023
Yes I would love to hear about the program! That's very kind of you to offer to share. Even if you don't type up the whole thing, I wish you the best of luck with your health goals and binge eating recovery. I'm very proud of you for seeking help and going into this with such high motivations.

No. 290032

>>290023
Would love to hear about the nutrition and how to stop binge eating. Please share! You're an angel for such a thing. Much love

No. 290062

>>290030
>>290032
Ok! I will type it up Sunday/Monday!

No. 290147

File: 1664076342333.jpg (107.18 KB, 1080x1137, Screenshot_20220924-201923_Fir…)

>>289830
I replied to you above already but I literally remembered this & thought of you when I woke up this morning kek. Anterior pelvic tilt can cause the lower tummy to jut out. You can correct it with stretches and exercises (google it bc unfortunately I don't know that info). Really sucks because I definitely have anterior pelvic tilt & for a long time I thought it was normal and healthy and honestly? sexy. But I can tell I need to do something about it because my lower back hurts when I lie face-up and do leg raises. My back scrunches up like a damn accordion. I also have the dreaded pooch but when I stand sideways in the mirror and tilt my pelvis so that it's straight my pooch goes down significantly (I am thin FYI which is relevant). Maybe some other more knowledgeable nonnies can give some advice in this regard?

No. 290159

>>290147
>do you happen to have an underbite or overbite?
oh my god nona thank you so much i think this is it. i thought i'd be doomed to chin lipo if there wasn't some weird neck/jaw excercise i'd never heard of but this makes way more sense. i always knew i needed braces for a tooth gap i have but i never thought my overbite would effect anything like that until i read your comment and looked in the mirror with my jaw in a more "normal" position and it vanished. seriously thank you so much. would braces fix this? sorry if that's a dumb question and ot

>>289962
no and i've always had it, since before i hit puberty i think. i've always been pretty thin too so it's not like loose skin from losing weight.

>>289951
bless your heart nona you're sweet. i'm tall and gangly, my arms and legs are thin, but all my excess fat bunches up in my pooch and it makes me feel like an orangutan. i need to lighten up on myself cause if i saw somebody with my exact same body i'd think it was cute and she looked nice but i hate it on me.

>>289833
i will look into this too, tysm! i've kinda always slouched because i'm tall, would having shitty posture be how this sort of thing starts?

so far i am thinking of doing a bunch of core excercises that focus on the mid/lower abs, and some stuff focusing on glutes too because i'm tired of having an ass so flat it's concave. thank you nonas for helping me out

No. 290182

File: 1664098876038.jpeg (266.13 KB, 640x480, 8058D4D3-52AA-4AC5-B680-8AE177…)

>>290159
It should improve your facial structure by quite a bit. You should go for it first and see if it helps. It's also possible that your jaw requires additional surgery to be corrected but since it vanished when you tried moving your jaw forwards(? I assume), braces alone should fix it!

Flat leg raises are great, I prefer them more than hanging leg raises

No. 290188

>>290147
Need me a boy with anterior pelvic tilt fr

No. 290194

>>290147
Nta but same, and I found that core exercises are the most helpful in fixing it. Focus on your lower abdomen especially! Also try and notice the habit of pushing out your butt even when you're in a neutral position and try tucking it back in
>my lower back hurts when I lie face-up and do leg raises
Gosh same. Cannot even do sit ups or my tailbone ends up digging into the floor

No. 290204

>>290147
>>290194
Not a person with anterior pelvic tilt but when I do flat leg raises I put both of my hands on my lower back where my kidneys are. I noticed it helps me keep my ass off of the floor, forces me to focus on my lower core, keeps me stable and stops me from sliding forwards. It might help you two make it more comfortable!

No. 290213

I'm building up muscle but I cannot for the life of me lose w8, and no I don't have a glandular problem I just can't resist sweets I don't think I can go a day without chocolate or buttery sugar crap.i can't eat in moderation because once it's in my mouth I get possessed

No. 290215

>>290213
I have a huge sugar tooth too. Not sure if you're on the America sugar butter tier of 700kcal sugar loaded frappes from starbucks but for me it took a bit to adjust my palette to less sweetened versions of food. They're still sweet and instead of using them as snacks they're my main dishes so I'll still hit my sugar cravings.

> low calorie maple syrup on french toast or protein pancakes or flat out pouring it into my oatmeal

> using stevia instead of sugar when I bake
> unsweetened peanut butter bread but with stevia sprinkled on top of it

Diet coke is a great option for cravings as well.
> inb4 "they taste different and the texture is bad hurrrdurrr"
I did a blindfolded taste test between regular coke and diet coke and was blown away by how similar they tasted. They're pretty close now compared to how diet soda started years back.

I don't recommend drinking way too much diet soda though, I almost got addicted to it once.

No. 290223

>>290213
Don't buy sweet things, switch to fruits, after some time your mind and palate will adjust.

No. 290233

>>290215
>unsweetened peanut butter bread
Anon, I need this recipe now

No. 290239

>>290223
>>290215
Thank you guise I work at a store and we get a free meal and the cheap stuff is crap and I face temptation everyday. I will eat moar fruits.

No. 290246

File: 1664124563046.png (463.53 KB, 600x1000, BF6B6554-26B1-4AD9-BABA-92B2C5…)

>>290233
oh no! it's nothing that complex, it makes for a quick bite before any exercise in the mornings for me. Just a regular slice of bread and unsalted peanut butter over it, sprinkled with stevia on the top to amp the sweetness. It comes out at 90-120 cal per slice depending on how much peanut butter you use so it's not very good calorie wise.

HOWEVER I just saw Will Tennyson's video about low calorie meal hacks and one of them was cabbage bread?? https://youtu.be/ZXZMqN3ONII
I just calculated how many calories both slices would have (if Will followed the grams exact correctly), and it's coming up at 140 calories for both slices combined. Not too much different from bread I get at the store here but it's a good zero carb option!

No. 290248

File: 1664125564468.jpeg (14.17 KB, 224x224, 5ABB8D5E-BB0C-49E3-9E96-AA0FC4…)

>>290246
I was hoping it was some kind of bread made with peanut butter rather than pb on bread, RIP me. The cabbage bread is really interesting though. I really like various black bean and other vegetable based patties and I also love carbs, but hamburger buns are such a boring form of bread that it seems like a waste to eat them. This might be a good alternative!

No. 290250

>>289094
you could have sleep issues, look into getting a sleep study. sleep apnea is a common cause for fatigue.

No. 290254

File: 1664127350179.gif (86.76 KB, 298x278, 6225C829-D7A7-4FDC-9194-C7116D…)

>>290248
oops, sorry for the disappointment nona. Haven you tried protein cookies? I made some with peanut butter the other time. I would definitely not recommend it if you're trying to lose fat though.

Recipe:
> 2 scoops of protein powder (vanilla or chocolate works)
> 1 large egg
> 150 grams of peanut butter (the creamy kind)
> 1/3 cup of stevia
> (optional) crushed up chocolate for chocolate bits
mix everything together in a bowl and treat it like dough, roll into balls and flatten on a baking sheet and bake at 180 degrees celsius for 15? minutes or until the edges of the cookies are brown.

should yield 8 cookies at 75 cal per cookie (I do 12 because 8 servings made each cookie massive)

They tasted really sweet and good but when they get stale it kind of tastes like you're eating peanut butter…

For the peanut butter bread idea… You could use the cabbage recipe but mix in peanut butter powder. It might actually work but since I haven't tried it, it could taste far from peanut butter.

BIG WARNING: Since peanut butter is being used, expect calories to rocket and volume to not be as big as you'd like them to be

No. 290265

this might be a hard ask, but is there something that's low-carb, crunchy, doesn't have too high of an AGE content (theoretically unhealthy compounds that come from cooking things, especially those with fats, at high heat or very dry conditions)?

I realize my #1 issue is that I just want something salty and low calorie sometime but I can only ever find chips.
Also I'm open to something I make myself, preferably that I can store.

No. 290287

>>290265
Roasted/dry seaweed maybe? Not sure about AGE content though but I've only heard good things about it, that it's healthy, that it's super food, yadda-yadda.

No. 290288

>>290287
Ntayrt but be careful not to eat too much. I'm a dried seaweed enjoyer and I will go fucking HAM on it but apparently eating too much (think like 10 packs a day, sounds like a lot but fuck it's easy to lose yourself with dried seaweed not even joking) you can give yourself thyroid problems because of all the iodine iirc. But it is absolutely addicting and delicious and etc.

No. 290294

>>290215
yeah a lot of people drink most of their calories in sugary beverages. diabetic-chan here, i've tried pretty much every diet/low carb option there is for drinks. diet soda is great and a lot tastes kinda different than their normal variants but it's not toxic sludge like a lot of people like to say it is for some reason. my favorite kind of drink ever that's also low carb/cal is stuff like crystal light and mio, flavor additives for water. good luck nona u can still have yummy drinks

>>290265
idk if it counts as crunchy but honestly meat is one of very few foods that has incredibly low/sometimes even no carbs. turkey is my favorite

No. 290323

File: 1664150659779.png (746.67 KB, 1223x550, yes.PNG)

Question for fellow poor constitution nonnies–is it best to just focus on cardio I can do a lot of even if it isn't really a whole body exercise? When I run I usually have an asthma attack and my chest hurts for days after, but I found I can use something like picrel which I found at the thrift store for 15$ for half an hour at a time, even breaking a sweat. I even felt physically like my body had woken up–which never happens after I jog, walk, etc. Not sure if I'm imagining things or if it's a good way for me to build up endurance without wrecking my body.

No. 290335

ladies!! The retype for the diet plan has been completed!
It is a few pages long, how should i post it? Page by page, or is there a better way?

No. 290391

>>290335
How many pages is it? If it's not too many you could dump them here. Not the biggest fan of file upload/download websites myself

No. 290410

>>290294
Diet soda IS toxic sludge in the sense that artificial sweeteners have been linked to cancer and hormone disruption.

No. 290440

>>290335
Page by page seems fine to me!

No. 290456

>>290323
Any excersise is better than none, but if you can peddle at a desk then consider trying to take walks too. It's always better to be not sitting. Yoga/stretching or swimming comes to mind too as low impact excersises that might work with your condition aswell.

No. 290481

>>290456
That's what I mean though. I walk around an hour a day on average and have for many, many months but I always feel exhausted and like fainting when I do. When I use the desk cycle I feel energized afterwards.
But yeah I'll try some more yoga.

No. 290484

I'm skinny fat so I was focusing on weight training. I recently reached a point where nothing was working so I'm doing more intense work outs
Finally my body shape is looking more than adorable and tight. HOWEVER I had to throw my scale away because I'm gaining weight. Which is healthy but it messes with me mentally

So instead I just measure my waist and body and just look in the mirror. I always tell myself muscle weighs more than fat and to keep going. But damn, no more scale for me

No. 290493

>>290484
Fellow skinnyfat hoping to live healthier here. After reading this I'm wondering (in general), how much weight should I expect to gain when building muscle? Like is there a percentage of my current weight that I can add on?

No. 290496

>>290493

It's not really a weight thing but a density thing. So someone who's 135 but fit/lean is going to look way different than an untoned 135. I noticed it myself when I compare my body to girls who don't have anger issues and find themselves doing pushups to avoid breaking personal belongings.

No. 290497

>>290493

Forgot to say that muscle and fat weigh the same. 1:1 people just say muscle weighs more because muscular/lean people are usually heavier than they look

No. 290500

>>290493
nta, but as a person who was skinnyfat almost all my life and then went skinnyfat -> chubby -> somewhat fit (still working on it) - it is not about how many kilos/pounds you will gain but how it will look.

For example 55 kg/120 pounds on average female height looks much "skinnier" if person has built some muscle.

No. 290512

File: 1664221029914.png (678.02 KB, 1834x1360, ADCE7652-7643-41C0-AE0C-900696…)

Ok! Posting each page; hope thats ok! Page 1
Not proofread or anything i gotta migraine

No. 290514

File: 1664221077426.png (321.47 KB, 1806x1344, 46BB98A9-12B5-4F76-945C-A90271…)

>>290512
Part 2

No. 290516

File: 1664221214070.png (406.45 KB, 1844x1380, 3CC8F801-5428-4BA2-BC49-8839B8…)

>>290514
Part 3

No. 290519

File: 1664221317283.png (219.18 KB, 1804x1350, 1A28501A-3732-4FA2-9E8A-525A23…)

And the last one. Hope this helps! Its the start of a 6 month program, and so my plan will adapt as needed.

No. 290527

>>290512
>eat every 2,5 to 3 hours
Lmao

No. 290530

File: 1664225875923.gif (862.07 KB, 400x400, 5275D83C-BF86-4CB3-BDB6-78F9E5…)

>>290527
Ahh i knew I had typos but hey, shit happens. Yall get the idea

No. 290552

File: 1664231353308.gif (1.05 MB, 350x240, 5f7d4db89656e36be010003258b899…)

I want to start dedicating days to working out different body parts, legs, arms and back, core etc. Because I always hear you should to give muscles a rest But I only plan on working out every other day so 3-4 times a weeks which would mean I'd only work out a specific body part once per week which doesn't seem like enough to actually make a difference. Should I just do full body workouts every other day instead? Would one day between be enough rest. I wouldn't be anything crazy because I can only do home workouts but I want to add in kettlebells I have that are a few kg plus 30-60 of cardio.

No. 290569

>>290519
Thank you so so much for sharing! I especially appreciate the list of meal options. This is very helpful and I'm thankful that you took the time to type this out and share with us, just from the kindness of your heart. Good luck meeting your goals! I am cheering for you.

No. 290583

>>290569
Your welcome anon, Im so happy it could help!

No. 290599

>>290512
Thank you for the slides! They're very well structured too

> eat in a general interval of 2.5 to 3 hours

is this a good idea to do when my ghrelin/leptin/insulin levels are fucked right now? I was (somewhat) satisfied with my weight so I went off my deficit and started eating according to my hunger signals and ended up eating 3000 calories on average for 3 days. I think my ghrelin/leptin/insulin levels are fucked right now and I'm doing 18 hour fasts in order to fix it.

Any nonas able to weigh in on this?

>>290552
I do an upper/lower split 4 times a week which is working a lot better than 1 body part per day. Here's my routine:

> LOWER #1

(legs)
Squats 4x5
Hip thrusts 3x10
Leg press 3x15
Leg curl 2x15
Lunges 3x15 (15 each leg)
Calf raise 3x10
(core)
Ab wheel 2x10
Cable twist 2x15
Hanging leg raise 2x15

> UPPER #2

(chest)
Bench press 4x8
Machine chest press 3x15
(back)
Machine lat pull down 3x12
Seated cable row 3x12
(arms)
Skullcrushers 3x10
(shoulders)
Overhead press 3x6
Lat raises 3x15

> LOWER #2

(legs)
Deadlift 3x5
Squat 3x8
Leg curl 3x15
Leg extension 3x12
Reverse hyper 3x15
Hip abductor (glutes) 3x10
(core)
Ab wheel 2x10
Hanging leg raise 3x15
Cable twist 2x15

> UPPER #2

(back)
Assisted pull ups 3x6
Incline dumbbell bench press 4x8
Bent over row 3x10
Reverse fly machine 2x30
(chest)
Pec deck machine 2x30
(shoulders)
Lat raises 3x15
(arms)
Bicep curl 3x10
It's a high volume hypertrophy workout that takes about 1.5 hours to do. I'm getting pretty neat results so far! You can replace the exercises that you don't have access to with the dumbbell equivalent. Kettlebells are also great to replace some of these workouts with.

No. 290683

File: 1664283350358.jpg (54.61 KB, 636x358, md5720ovapq21.jpg)

Anyone else with extremely noisy joints? I'm not even 30 but every movement I make when warming up or stretching sounds like crushing crystals. I do not feel any pain, but even others have noted how loud the cracking was, I can crack my neck while sitting like every 10 minutes. Is this something I should be concerned about?

No. 290698

File: 1664286461672.jpg (15.09 KB, 480x480, JUST.jpg)

I've been feeling a bit frumpy nonnas, is there anything you recommend for me to tone up? I'm a bit of a pearchan and I'm worried I'll end up fat if I don't make an effort sooner rather than later.
> bust: 35"
> waist: 28"
> hip: 40"
> weight: 143lbs
> height: 5'2

No. 290703

>>290698
Try some kind of weight training and do some cardio? Your goal is pretty vague

No. 290745

i'm tired of being fat nonnas can anyone recommend some good stuff for weight loss? i'm also a former smoker so i'm incredibly out of shape. currently 5'8" 230lbs, my goal weight is 180

No. 290760

>>290745
The only truly "good stuff" is cutting back calorie intake and adding some kind of regular form of exercize, there's no magic pill, only people that want to make a quick buck. Don't make the mistake of cutting out a lot of calories for a drastic diet, because it's very hard not to quit it early on, instead make sure you don't drink your calories (soda, coffee with more cream than water), eat slightly smaller portions and choose a type of movement you enjoy and won't kill your joints.

No. 290770

>>290745
>>290760
First and foremost listen to this anon. What might be helpful is that you have a good eating and sleeping rythm, try to eat regularly and not right before sleep, try to get to bed at the same time as it reduces stress etc, which can affect the body in many different ways including our metabolism. Like that anon said no need to overdo it with working out but even beginning with taking a walk every day will help adjust your body to be more fit in general. Don’t expect any wonders though, progress may be slow but rewarding if you’re getting used to it. There has been a lot of research lately that shows how incredibly important it is for overall health to keep the cardiovascular system in good shape.

No. 290794

>>290599
Thank anon! Spliting it just between upper and lower body sounds like a good idea rather than a bunch of smaller targets.

No. 291037

File: 1664385423726.jpg (122.75 KB, 826x871, 1651948842980.jpg)

nonnas ive been pretty overweight my entire life im 18 now and i dont wanna stay like this forever and the older i get the harder itll be
ive started eating ~1300-1500 cals per day and doing cardio and calisthenics im also eating super high protein so around 115g per day
a lot of turkey and chicken and protein shakes, i love chicken though so im not complaining just wish me luck nonnas

No. 291185

>>291037
You got this anon!

No. 291211

This is only tangentially related to fitness, but I was wondering how many workout clothes anons have. I never really bought them because I'm not very active and I would just wear some random shorts I had from middle/high school. Now that I'm starting to get back into running and exercise, I wonder how much to have? I have:
>1 supportive sports bra, 2 sporty, light support bras, and 1 weird cotton-y sports bra I only wear for body weight exercises
>3 sweat wicking tshirts
>2 hoodies for 10 to 15 celsius weather
>4 training leggings
>2 basketballshorts

No. 291220

So many girls at the gym wear those ultra tight shorts that basically mould to their skin, why? Are they comfy? They make your ass look amazing and it makes me want to buy a pair but are they worth it? Are there any brands that are good?

No. 291266

File: 1664431721938.png (50.26 KB, 612x792, ea496f_ea671bfda78c4b80870f87a…)

>>280898
>>280906
>>284123
>>284346
>for squat form, make sure you’re pressing through your heels
The weight should be balanced over mid-foot.
>>285457
>>286378
>>287113
>>290599
Why is everyone doing a bunch of meme bullshit that definitely doesn't even work? This stuff wouldn't even work for men and they have like 100x the testosterone. Translation: if you took steroids, this shit still wouldn't work.

It's so simple and so easy. Just do a novice linear progression program like pic rel. 3x a week
Add weight to every working set, every time. Watch your lifts at least double. Might have to switch 3 sets of 5 to 5 sets of 3, most of this stuff is written for men and women do better on triples than fives.

No. 291273

>>291266
>zero accessories
with this routine you're going to end up with a shitty powerlifter body lmao

No. 291292

>>291273
>thinks you're need accessories as a novice
Do you even lift? Accessories come in as an intermediate+.

No. 291300

>>291266
Probably because a lot of anons don't have access to/don't want to go to the gym and home videos are better than nothing. They'll still get results just no where near the level you'd get with weights, which might not even be their goal.

No. 291304

>>291220
tbh i don't wear them at the gym, only home, but i think they're really comfy. i am definitely aware of how they might bring attention to me in public though, but that's the case with any sort of gymwear being worn out of the gym (leggings/sports bras included). you kinda have to decide if you wanna make the sacrifice

No. 291315

I want to eat clean and become more muscular. I used to workout every day and have a lean body, but I probably wasn’t actually “muscular” because I was underweight. I stayed very lean and small for a long time, then I couldn’t deal with the constant tiredness and hunger and quit it all. I couldn’t stop eating for months (and sitting on my ass). I felt like a black hole for food. Anyway, I gained about 10 lbs, and now I’m back into fitness. I try to eat clean, but I get massive cravings all the time, especially for meat. I’m not sure if I should gain, maintain, or lose. Part of me wants to get back down to where I was even though it was kind of miserable. I don’t carry weight well and had my sis-in-law and friend say I looked fat when I was 120 lbs. Counting macros has helped with hunger. I was protein starved without realizing it. Any advice on macros btw? I can’t pin down numbers because they vary so wildly. Protein recommendations are between 40-140 (depending where I look online). It’s so confusing.

No. 291318

>>291304
If they're comfy I might just buy a pair to wear at home then, I don't have the gall to wear them out lol. They're just so eye-catching, it makes me feel scrotey so I just stare at the ceiling TVs constantly.

No. 291319

>>291304
honestly idg how girls are going to the gym in shorts and sports bras. it's insane to me that you'd choose to be trapped in a gym with lecherous creeps in a place filled to the brim with floor to ceiling mirrors and you choose to wear skin tight shorts and a sports bra ONLY. it's so weird. like ok for working out with you or your friends or only around women but strange men in public while working out in a closed space?? very odd choice to me. i'm sorry to say this but it screams "attention". just wear a loose shirt or loose tank at the least

No. 291340

>>291319
Men are going to be creepy whatever women wear, so who the fuck cares if one wants to wear just a sports bra and tight shorts or a loose tshirt and baggy sweats?

No. 291341

>>291340
I think anons just saying she doesn't know why you'd want even more creepy attention on you while you're trying to work out. Of course men will be creepy no matter what but let's not pretend they'll be as creepy to a woman wearing a loose t-shirt and shorts as they would to a woman wearing a sports bra and tight shorts.

No. 291343

>>291341
Sure, but I think those women are probably too busy trying to work out and just ignore the men.

No. 291344

>>291341
(Nta)Ok but last night, it was the the first time I worked out in a while. I went later because I dont like people and I picked a treadmill away from everyone. This dude -5 minutes in to my warm up-gets off the stationary bike rows ahead, and stares at me. I keep my eyes away and I can see him in the mirror beeline straight to the treadmill next to me. I turned my metal up and increased the speed and intensity and I watched him in the mirror, he was trying to stare me down into a convo. Like damn let a fattie sweat without you sweat’n her or idk workout harder and dont treat the gym like a dating pool! I was wearing a plain tee and sports leggings but im about to make a shirt that says FUCK OFF

No. 291349

>>291344
Fair enough anon, like I said,men will be creepy no many what but do you think you'd get the same type of attention or even more in a sports bra and shorts? Genuinely asking.

No. 291364

>>291344
aren't leggings considered revealing because they're skin tight?
In any case, I wonder what would happen if women just started filming men acting like that. They certainly deserve it tbh.

No. 291394

>>291364
They are thicker leggings by Adidas, but i could have shown up in cotton sweatpants too and got the same reaction.

No. 291454

>>291394
Any women-only gyms in your area? Sorry you have to deal with that shit.

No. 291488

I noticed my clothes weren't fitting me as well a couple months ago so I started eating less and I feel better already. Weirdly don't want to weigh myself because I feel like it would discourage me? I know it will say I lost at least 10lbs but I don't want to be sad if it's less, I know myself I lose motivation too easily. All I know is that by how I feel I have at least 25 more to go because I want my sweaters to be loose again

No. 291491

>>291488
it's okay not to weigh yourself, there's way too many daily fluctuations and numbers don't accurately represent what is in your body. There's also water retention during the week of your period. It's especially bad if you're the sort that gets obsessive over the numbers. Fitting in clothes is a much better way to go about it.

No. 291524

>>291488
Not weighing yourself is so good for your mental health good for you nona best of luck!



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