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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.
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.
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.
>>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)
Protein shakes + gym is nice for bulking
You're not picky about shakes right? It's more a drink than food
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?
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
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!
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.
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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!
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.
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.
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.
>>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?
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.
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.
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Thank YOU Nonny
! Youre an angel and for all the amazing advice, hope your partner is doing better!
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I started at about 69kg and I am down to 63 and my goal is 55kg! You are sweet, good luck too nonna friend!
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.
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.
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:
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
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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.
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.
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.
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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 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
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!
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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.
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>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
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.
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.
Just wait for the weather to end.
Heatstrokes aren't healthy.
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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
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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.
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.
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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.
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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
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
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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
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.
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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
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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.
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>>283327>Obligatory newfag warning, just found out about this site today
yeah we can tell kek
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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
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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.
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.
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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.
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.
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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
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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
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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
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.
You're so sweet nonnie
thank you <3
That really made me feel so much better ur an angel
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)
-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
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
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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
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?
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
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
go for it nonnie
, get huge. built women are perfect just don’t fall into the trap of getting orthorexia
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>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
>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"
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.
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.
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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!
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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.
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.
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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?
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.
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.
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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)?
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.
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.
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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.
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.
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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!
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!
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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.
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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?
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?
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>>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?
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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
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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.
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.
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
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.
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!
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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?
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.
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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
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
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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.
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Try this book. You can find it for free on Z Library
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.
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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.
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.
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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
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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?
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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.
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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.
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I'm the Aus nona and I'll have a look tonight as I'm familiar with the ingredients and different types
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.
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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?
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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.
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.
>>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.
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.
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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.
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?
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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
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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
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.
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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
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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
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
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.
>>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
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
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
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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…
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.
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.
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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!
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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?
>>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
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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
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
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.
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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!
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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!
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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
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
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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.
Diet soda IS toxic
sludge in the sense that artificial sweeteners have been linked to cancer and hormone disruption.
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.
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.
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Ok! Posting each page; hope thats ok! Page 1
Not proofread or anything i gotta migraine
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And the last one. Hope this helps! Its the start of a 6 month program, and so my plan will adapt as needed.
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Ahh i knew I had typos but hey, shit happens. Yall get the idea
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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.
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
Hip thrusts 3x10
Leg press 3x15
Leg curl 2x15
Lunges 3x15 (15 each leg)
Calf raise 3x10
Ab wheel 2x10
Cable twist 2x15
Hanging leg raise 2x15
> UPPER #2
Bench press 4x8
Machine chest press 3x15
Machine lat pull down 3x12
Seated cable row 3x12
Overhead press 3x6
Lat raises 3x15
> LOWER #2
Leg curl 3x15
Leg extension 3x12
Reverse hyper 3x15
Hip abductor (glutes) 3x10
Ab wheel 2x10
Hanging leg raise 3x15
Cable twist 2x15
> UPPER #2
Assisted pull ups 3x6
Incline dumbbell bench press 4x8
Bent over row 3x10
Reverse fly machine 2x30
Pec deck machine 2x30
Lat raises 3x15
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.
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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?
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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
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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
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>>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.
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.