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No. 331898
Previous thread:
>>>/g/278561This 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. 332784
>>332782I'm usually doing
>10mins running>20-30mins machine rowing>30 mins lifting whichever target of the dayI'm a total beginner, my 3rd week in. Hopefully that's fine? I usually change the muscle group each time
No. 333075
>>332942Just remember that women have MUCH lower body strength (like less than half) than men do and I'm assuming that r/bodyweightfitness' recommended routine is written for the average moid. So don't feel too discouraged if you find these exercises really difficult when you start out. The other thing about bodyweight exercises is that the difficulty really ranges based on your own weight too. It's a huge fucking deal when a woman is able to do a proper strict pull up compared to men.
If you can, it helps to get resistance bands for the body weight pull exercises in the future. For dips I guess what I would do is just practice getting into the right position on the bars, it's okay if you can't hold for a minute now, just practice getting on and make that your routine. In the future when you can do that easily, then start adding hold for x time goals. All the best nonna!
No. 333115
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Is getting a mini-treadmill (picrel) and mini-bike worth it?
My place is too small to get an exercise bike or a 'normal' treadmill, so I was wondering if these are good alternatives.
I can't often go outside due to my illness so all I do is play Ring Fit adventure, but it's not enough for me anymore.
How good are small treadmills for running, and are mini-bike good in the long run? I miss bicycles…Would be nice to have something to do as I work on my art commissions.
No. 333162
Was really consistent on my casual babystepsass workout this week! Also I just walked 6k steps so I'm very proud of that too.
>>333115Maybe you can try walking routines/dance videos/etc on youtube for a while first? I've no experience using mini treadmills/bikes, but from the pictures alone they look like a fad and inconvenient or too boring to use consistently. I bet you cant even jog lightly on the treadmill without being scared you/it might slip
No. 333184
>>333162I also play Just Dance games! Just thought if there is something I could do while working in front of a desk all day, and assumed bike would be a good idea… Thanks a lot !
>>333133Yeah, makes sense. Afaik treadmills like that are shilled on TikTok a lot…
No. 333383
File: 1685970662395.jpg (76.11 KB, 640x800, 1656414535602.jpg)
i am going to hit the gym for the first time next week. Any tips? anything i should know about? I am scared, i dont wanna quit like i do with everything. I mostly just wanna lose weight and work on some back muscles because i heard that helps with back pain. I am going with a friend who already goes to the gym for the first time, but he sadly lives too far a way to go together. I have no idea what to expect.
No. 333390
>>333383It's just a place for people to workout. No one who's worth anything will care or stare at you for being new to fitness, everyone's just busy doing their routines. You may see a lot of gymrats with matching workout fullbody outfits but don't bother feeling mogged, those clothes are so much form over function. I go in knee-length basketball shorts and old free tshirts.
Starting consistent exercise with just walking is always nice. You don't even have to jog, just warm up your joints and muscles. Since you're going w a friend this time, you might want to hit up all the machines and try them out so you won't feel as intimidated when you go by yourself.
No. 333562
>>333383Basic gym etiquette is a must. Remember to bring a water bottle and a hand towel.
>don't drop the weights>return weights to the rack after use>wipe the equipment (bench, seat, etc) after useWhen someone is using something you want, ask them how many sets they have left, if it's a lot, go do something else first if you can wait. Otherwise if it's a small amount of sets you can just wait around. Alternatively you can also ask to 'work in' and share the equipment when they're resting between sets.
Normally for your first time you can just go to the free weight area (for mine it's an empty spot with a dumbbell rack and some benches for women) and get some dumbbells for dumbbell rows. Most people are hogging the powerlifting racks for squats/bench/etc so it's normally rather empty and my social anxiety ass won't need to interact with other people. Take it easy for your first time there and don't be afraid to try the machines to see what it does! Nobody cares what you're doing in the gym as long as it's not dangerous or disruptive. All the best!
No. 333568
>>333562thanks
nonny, do you get an instructor or something? sorry for the uber stupid question
No. 334242
>>334031yes, I'm taller than average, guess that is one of the "problems" and also a reason I ignore clothing sizes, as I will never fit into smaller sizes as my bones won't shrink when I lose weight. So, will ignore the BMI in the future, too and monitor my face and stop when I start looking bad.
>>334036guess that's one reason why my face looked so horrible, alcohol, not enough calories, dehydrated and unhealthy food choices. Could have figured that out by myself but sometimes it's better if someone else writes it down for me. Will try it the healthy way this time, thanks for taking the time to write this advice.
No. 335153
Help nonnies, after a chain of slip ups I've gained back some weight and I'm feeling more demotivated than ever. Does anyone here have tips on how to reset your 'mental'? Idk if that makes any sense even lmao like I feel like I gotta have that 'restart' or 'fresh start' again in my head and not dwell on how my health/fitness journey is going
>>335079If your trainer is saying it's all good, it should be correct. It really helps to try doing the movements slowly and try to 'engage' with your chest/triceps muscles mentally. Mind muscle connection.
No. 335182
File: 1686655048506.jpeg (304 KB, 1000x750, IMG_4460.jpeg)
I bought a bike I plan to ride to work with! I tested the route today. It’s 5 miles / 8,2 km one way, and goes through really nice foresty areas and quaint neighbourhoods. My job is very physical and I’m usually very tired after it but I hope I still manage to bike to and back from work instead of taking the bus. My weight loss hasn’t gone as well as I would like so I hope this will speed things up.
No. 335217
>>335216>usual sorenessThat's a great sign nonna! It's hard to build the feeling of using some muscles so it'll just take time and practice. For me it was for my lats during pull ups lmao
>>335182If you're cycling at the average speed of 20km/h it's only a little under 30 minutes to get to and from work. That's a really nice get! What bike did you get?
No. 335257
>>335242How hot is it? Can you go outside in the morning before the sun gets too high or is it like 80f/27c all night? If it’s not too-too hot a shorter run in the mornings might be the easiest first step. Like jog/run for ten minutes, walk for a minute, run again for ten minutes, walk, run. Something that would take about half an hour, maybe more like 45 since you should walk for ~10 minutes beforehand to warm up, before it really gets hot for the day. Drink a bunch of water before and after. Beware of shidding yourself if you’re not used to chugging water and then immediately running around in the morning lol.
If you have to stay inside there are some very beginner friendly calisthenics workouts online. They look easy at first but if you’re not used to exercising your muscles will be sore even from something like wall pushups.
I hate that the summer heat drives me inside. I have got to find somewhere to swim… there are no public pools where I live (except playground ones for children that are only open while school is out)
No. 335448
File: 1686766268521.jpg (Spoiler Image,42.17 KB, 1080x670, Screenshot_20230614_200952_Red…)
I'm trying to learn proper form for core exercises and had no odea that picrel, what my abs do, isn't "standard". Having to relearn the qhole thing is a pain in the ass
No. 336126
>>336117It was the female one, Emily I think? The only woman there.
Got myself a 5k on the first fucking week. With a pace goal no less. Fuck that honestly.
I fell off running for two weeks cause stress, but now I gonna try again. Hope Jeff is more merciful.
No. 336429
>>336260Build a home gym nonna! It's cheaper than a gym membership in the long run and you don't need a lot of equipment.
>adjustable bench>adjustable dumbbells (as women I feel a little lucky that I don't need to buy ultra heavy ones)>yoga mat>pull up bar with 2-3 resistance bandsAnd that's it! It's a lot cheaper to go the second hand route if you have a market like that where you are.
No. 336927
File: 1687383242516.png (Spoiler Image,47.38 KB, 524x274, a.png)
>>335448Looks like something they do in Yoga
No. 336951
File: 1687392852291.jpg (30.29 KB, 421x758, Untitled.jpg)
im skinny but have a stomach bulge just like this that will not go away. how do i get rid of it. i feel like lipo or starving myself is the only way because apparently no workout will target this part of the female body.
No. 336981
>>336951strength training and adequate protein, plus work on your posture? it will probably take you about a year to change but if you find an exercise you like and gradually increase effort it's not super duper hard.
I'm going to be alive for the next year anyway is how I always think about it. there's not really another way to fix skinny-with-a-belly except by getting stronger (whether it's strengthening posture muscles or doing body recomp and decreasing your bodyfat% while maintaining muscle, not sure what your goal needs to be but the path there is kinda the same.)
If you know you have low bodyfat it's probably just your posture.
you could use a calculator to see if maybe you have high body fat even though you're skinny
https://www.calculator.net/body-fat-calculator.html? (probably not completely accurate but I think it gives an ok estimate / gives you some info and is handy tool for tracking changes)
No. 336986
>>336951i've had this issue my whole life, fat accumulating in my stomach and back and barely anywhere else and i've just recently been able to get rid of it. it's genetics and/or high cortisol levels from stress, which you can try to manage with stuff like yoga, stretching, etc. the biggest thing that helped me was gaining muscle, i tried to lose my stomach fat while i had barely any muscle definition and didn't strength train or eat enough protein for the longest time, it doesn't work. if you gain muscle (and you might feel really insecure gaining weight like i did, i promise it's worth it in the end) and then go on a calorie deficit while still strength training and eating a high-protein diet, you will lose fat more efficiently. the more muscle mass you have, the higher your metabolism. strength training helps you retain your muscle so that you lose mostly fat when you go on a calorie deficit. also, try to correct your posture like other nonnas said.
No. 337345
>>332186I used to have this problem while doing sumo deadlifts. Have you done them recently? Perhaps you're lifting more weight than you can handle. I don't understand how someone could injure that area while performing the exercises you mentioned.
>>332942You should try a program exclusively for women.
>>333997Peanut butter will help you.
https://www.youtube.com/live/kYpdde6GW2Q?feature=share&t=981 No. 337348
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>>337190You should consider how you want your body to look, whether you prefer a fit physique with some muscle or a leaner, more runner-like physique. If you opt for more muscle, you will likely need to reduce your cardio, as it will kill your muscle-building progress.
No. 337354
>>337351I started training with this full-body program (
https://annas-archive.org/md5/c7555f8b5eabc71b0b5a7716d36fdace) I find it interesting for beginners to read the entire book. The author provides videos and explanations that teach you how to perform each exercise, and you can also see which muscles are targeted by each exercise. It's incredibly helpful.
No. 337461
>>336951You're not skinny, you're average and probably with high bf%
Try a body recomposition with a slight deficit of only 200-300kcal less than TDEE + bodyweight exercises OR lifting a couple of times a week + hitting your protein goals…
And working on your posture will help too. Good luck nonna, pls don't starve yourself or do an aggressive caloric deficit as it will only make it worse, you'll get more soft and pudgy because you'll lose muscle in the process too, it's not going ot help with your situation
No. 337471
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>>337461hard agree. do not do a drastic calorie cutting diet, it won't fix this (sometimes not even superskelly mode fixes it).
>>337466she probably means "average" more like in terms of health charts, not in terms of average among the actual population
No. 337712
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I hope it’s OK to make a book rec here. If you are gonna read one book about food, I recommend Ultra-Processed People by Dr. Chris van Tulleken. It’s currently available on Audible. I think for most people it’s obvious that eating “whole” foods is better than ultra-processed, but the industry is constantly trying to obscure any debate about it, so van Tulleken is extremely thorough in this book and cites a lot of sources for why ultra-processed food specifically (as opposed to just fat or sugar or salt), is the cause for global rise in obesity and how it’s bad both for our bodies but also for animal welfare and the environment. He also talks about how UPS affects people of low-income background more and touches in on lots of related topics, it’s a very holistic look on it. If you don’t wanna shell out and buy the book there is also a BBC podcast he partook in on the same topic called Addicted to Food.
A lot of health foods are ultra-processed, but just because they are lowcal or contain a higher amount of protein, does not mean they are healthy for our bodies. Fat-reduced foods need additives to make the texture palatable, and in recent years there is growing evidence suggesting a lot of additives in UPS, particularly emulsifiers, have negative effects on our health and in particular on our gut. As a lover of good food and someone who cares about health and the planet, I can’t recommend this book enough.
No. 337716
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>>337712Do you mean the first 7 episodes of this podcast? I couldn’t find one called “addicted to food”
https://www.bbc.co.uk/programmes/m0017tcz No. 337745
>>337712>A lot of health foods are ultra-processed, but just because they are lowcal or contain a higher amount of protein, does not mean they are healthy for our bodiesGoddamn I HATE the "health food" industry so fucking much. I hate when people talk about how healthy they ate because they used some sort of super food granola in their low sugar low fat strawberry shortcake flavored yogurt. Do you even know how many calories are in the granola, the sugar, or even a proper serving size of it? Like damn just read the label! My nigel is awful about this. He always asks for a low sugar/healthier cereal when I go to the store so I get plain rice chex, off brand, as the best fit I can find (still nutritionally void). When he goes he gets honey bunches of oats or raisin bran because he believes its healthy because of granola, almonds, fiber etc but the amount sugar is astounding. He wont eat table sugar (unless already in the food kek) but pours 3 or 4 tablespoons of honey in his coffee. Will eat only the super sugary flavored oatmeal packets instead of the plain oats with a reasonable dash of honey. My mom does this too. Frozen meals, but they have a green package and green things = healthy apparently. I get made fun of for using canned chicken due to the salt (over my massive bowl of kale, spinach, and guac) but the same people who diss my choices are eating a "Rectangular Health Bar- Double Chocolate Flavor (tm)". I cant blame people too hard for being led to think these things due to the industry. But all it takes is looking at the handy chart on back of packaged food to see what is really happening. My nigel will eat a whole bag of trail mix, 8 or so servings at once, and one serving is 200 calories, but he wont believe me on the serving size kek. Thanks for the book and podcast rec, sorry for the rant. I am very interested in reading, but will probably start the podcast today.
No. 337751
>>337745I completely agree with you anon! I’m glad you share my frustration with this. Another point he makes in the book which surprised me is that UPS, including the “healthy” alternatives, is pretty much always lacking in nutrients other than calories from either fat or sugar. So in the case of health foods micronutrients are often added, and getting your vitamins from supplements is not the same as eating a varied diet. Research shows taking supplements has no benefits to our health unless you suffer from a specific deficiency. There might even be a small increased risk of death. Scientists don’t fully understand why this is, but according to the book one reason might be because some vitamins/micronutrients could block your uptake of others. In any case real food is so complex we don’t fully understand it and it can’t be replicated by taking pills or eating a fabricate.
I don’t wanna spoil the entire book but also, a lot of UPS such as protein supplement is made from by-products from other industries. This might sound like a good sustainable practice, but it’s not as if the food companies do this for environmental causes, they do it because it’s cheap and they wanna maximize profits. This means the stuff these foods are made from wouldn’t register to us as actual food prior to processing, so basically we are eating one industry’s garbage with some added flavor, texture and maybe vitamins. I’m very happy that you want to read the book! I hope lots of people do, because there is so much misinformation about food and I like you, I can understand people are confused. I hope the book can at least provide good information about UPS and the industry, so people can choose for themselves whether they want to eat it or not (granted that they have a choice, sadly for a lot of people out there it’s hard to afford food other than UPS).
No. 337799
>where i was
i was stick-thin my whole life, and while part of it is just my build (i have marfanoid habitus) the rest was a combo of eating like a bird and being a nerdy autist averse to exercise. it was to the point where i would struggle to lift a full jug of milk and got winded after walking up one flight of stairs. a few years back, i got extremely depressed and basically stopped eating all together, and eventually i dropped to 90lbs at 5'6" which is a bmi of 14.5 and EXTREMELY worrying. this is the point when i started going to the gym.
>where i am now
i can bench 80lbs, romanian deadlift 165lbs, and am currently working on doing more than one pullup. my weight is now pretty stable around 125, which is the first time i've ever been comfortably in the "healthy" bmi range. my appetite has grown and while recently working late hours has made my diet more fast-food reliant than i'd like, my body has never felt better. i've found that exercise has helped to reduce my joint pain and even made my joints less hypermobile, though i did have to approach some lifts with more caution because of said hypermobility. my hip measurement has increased by about 5 inches, my waist by 1-2, and my biceps by 2. in pictures my body looks noticably more human rather than goblin-like kek, and i feel that way too.
>my goals
to maintain my current activity, but also to increase hypertrophy. i'm not exercising just to look better, but noticing the visible increase in muscle mass is an insane motivator tbh. i've always had broad shoulders, and i actually like that about myself, so i'm working more on delts/rotator cuffs as well as lats to widen my back and show visible muscle where there used to just be ribs. since i'm also plateauing in lifts like squats+deadlifts, i need to work more on bringing all my lower body muscles up to the strength my glutes, quads etc can produce. i need to improve my grip, too, and i even have a grip trainer, but having sore forearms interferes with drawing and writing so i'm always cautious. a more pressing goal than all of this is to actually stick to a specific schedule and go 4-5 days a week. currently i'm more likely to go 3 days, with a leg day, push day and a pull day, and doing abs at home when i get the chance, but leaving cardio out entirely has really been detrimental to my more exhausting compound lifts.
>current plans to reach my goals
firstly, i need to stop sleeping so late kek. i hate going to the gym when it's busy, and if i lose sleep before work i'm both less likely to go to the gym and less likely to really gain muscle if i do. secondly, i plan to start ending my non-leg day gym excursions with a few minutes of treadmill/elliptical. because my feet are flat as fuck with highly collapsed arches, i get pains when running for too long on hard surfaces, so i'll probably use the elliptical more, but since i don't plan on running any marathons i figure cardio is cardio. unfortunately, due to my still very birdlike build, i'm not sure how successful i'll be in bulking up any more than i have, since women tend to do so less anyway, but i'm going to focus more on hypertrophy. i have a weird complex about how lifting for anything but strength is a slippery slope to self-hatred, but when i go to the gym and see moids looking at themselves in the mirror while they do the most goofy "exercises" imaginable i realize that's probably just female socialization talking. i want bigger shoulders and legs, so i'm going to try my damndest. rather than high weight low rep i'm going to shift to lower weights and higher reps, as well as more sets overall and less break between sets. i'll post updates if it goes well, but either way, exercise is good for you, so i won't be losing anything.
No. 337932
>>337923No old is too old if you want to be healthier and look better. Although it's not a myth that you reach your peak performance in your 20s. It's mostly relevant if your are pro though. Like female Olympic hymnasts and ice skaters peak at their teens and than they fuck off to doing whatever. I think pro sports like that really did a damage on human minds cause know everybody thinks that only young people are good at sports.
This is bullshit, of course. You can be active in any age but it really gets a strain on you when you are significantly older. I know that one senior guy in my city who runs a 10k on regular basis and then swims in cold water. Tell him he is too old for that.
No. 337962
>>337923It’s literally never too late until you’re bedridden or dead. Your life isn’t even 1/3 over you’re not even halfway to the finish line. You haven’t even started losing bone mass — hell you probably barely reached peak bone mass this year. You are barely off your parents health insurance (is that still a thing lol?)
Your age is sort of a vital time to establish healthy habits so it doesn’t become a huge chore to undo the damage of poor living in a decade when you realize it’s hurting you.
No. 338301
>>338260Don't do keto in the first place if you like carbs so much?
Anyway, is eating at a 20% calorie deficit under BMR+exercise too unhealthy? I'm seeing conflicting thoughts about eating under BMR.
No. 338321
>>338301>Anyway, is eating at a 20% calorie deficit under BMR+exercise too unhealthy?short answer: Yes.
you can do anything for a little while but why would you intentionally eat under your BMR for any significant length of time? just to feel like shit lol? unless you are a boxer trying to make a lower weight category in a hurry or something weird like that there's no point, it will just make your body freak out. I feel like I've heard of obese people doing it under medical supervision but again that's kind of a special circumstance.
No. 338336
>>338327Rice noodles have hella carbs. Shirataki/konjak noodles are no-carb (although they will suck up all the moisture in your body which can be a problem when starting keto so they're best in soup.)
>>338260idk just decide to stop feeling guilty about food? You can pick another diet, you don't have to do keto. Carbohydrates aren't evil. If you really want to try keto without feeling so bad it can help to gradually ease yourself in by eating unprocessed carbs like whole potatoes/root vegetables/squash/old fashioned oats, etc. for a couple weeks and then cut them out.
No. 338337
>>338315Weight loss reasons.
>>338327That sounds like a good idea. Thanks,
nonnie.
No. 338340
>>3383211. Ever since I started eating more protein, cutting sugar out and taking vitamins I barely feel hungry and I have to force myself to eat above 1000 calories.
2. I used a calculator and it said to eat ~1500 calories to lose weight at my activity level and I googled it and lots of people are eating at that level or even less but I'm not sure if they're fine or stupid.
No. 338350
File: 1688137286066.png (22.51 KB, 1024x576, calories.png)
>>338340Oh, I don't think you mean BMR? You probably mean TDEE. BMR is your Basal Metabolic Rate, it's the number of calories you need to stay alive while at rest. It doesn't include any activity, it's like the bare necessity calories needed if you lay down and stare at the ceiling all day. TDEE is your total energy expenditure and yeah a lot of calculators will recommend eating 15-20% less than your TDEE to lose weight. It's supposed to be very safe.
No. 338555
File: 1688297272556.jpg (Spoiler Image,144.79 KB, 1105x1440, 65747.jpg)
It's Chika anon from the original thread, picrel is as of May and I haven't bothered blurring the background because it's at a hotel in another country and I feel pretty safe!
I want to say everyone I am proud of you and keep going and keep finding things that work for you, I never used to feel comfortable showing my tummy but I'm at a healthy 9st now down from my lowest point which was just over 12st (for my metric friends that's 126lbs and at my heaviest I was around 168-172lbs)
I've finally aced this whole routine thing to the point that gym and eating well no longer feels like a conscious awareness, but it is just a part of my weekly life and I fit it around my job which is thankfully the same days every week. I have been on and off between family health scares and a parent death so it's been gradual but I've wanted to thank all the nonnas for sharing so much good advice in these threads and I'll continue to contribute my own. In the meantime I'm now focusing on building more muscle and I'm very excited to have a bit of back definition coming through. Keep going and remember that the odd off day here and there is not the end, start with a walk and get some fresh air or just get yourself working out even if it's ten minutes, the chances are you'll find your groove and end up doing a lot more. I've loved seeing people here find joy in cooking and trying new weights and workouts out too, you're all amazing.
No. 338782
>>338770I think I noticed a difference pretty quick, like
>>338775 my face felt a little plumper
No. 339199
>>339192Motivation is nice when it's there, but is much too fleeting to rely on for something that you want to do regularly. Expect that more often than not you won't feel motivated. You said it yourself, you want to make it a habit, so think of it like building any other habit.
Remove roadblocks. Do as much of the mental labour required ahead of time: have your clothes ready, gym bag packed and by the door, and a schedule set up that gives you a realistic amount of time to get it done (e.g. if you normally wake up at 7 am, don't decide you're going to start waking up at 5:30 to work out).
Also, as with the earlier example, focus on one change at a time. Insert the new behavior into your day in a way that doesn't require a whole ton of changes at once. Ideally, you can habit-stack by tying it to an existing behavior.
Finally, you can use rewards. A trick that works for a lot of people is only letting themselves listen to or watch some piece of media they like while they're doing their cardio or something. If I've got a podcast I'm engaged in then I'll only listen to it while doing my 15-20 minute warm ups on the turbo trainer for example.
And one more thing I do, that might not work for everybody, is just let go of trying to do it perfectly. If I'm running late, in the past I would have just said "Fuck it, there's no point in starting now, I'd only get a few sets done." but even 10% is better than 0% and it all adds up. Not to mention, making yourself go through the motions even if you end up not completing the work is key for not disrupting the new habit, helping it to solidify.
No. 339279
>>339192For me I have to not think about it. Same with lot of other things like sweeping and foldong laundry kek. The best way to do this I have found is to meditate regularly to strengthen the ability to regulate thoughts, and then day to day repeat to oneself something like 'I am
nonnie, and I go to the gym at 2pm. Thats what I do. I notice that I feel lazy and tired. But, I go to the gym at 2pm because that is what I do.' Sounds cheesy, but learning to acknowledge then dismiss feelings that arent helpful has been good for me. I literally repeated that today… 'I am anon and I go to the gym before getting groceries. I am anon and I do 10 full minutes on the treadmill. Thats what I do. I am anon and I do 2 sets of leg press because that is what is happening right now…' kek
No. 339487
>>339465I'll go a step further: the workout sucks aswell. There is no way of progressing, so once your able to do it with good form you'll be stuck at that level. She doesn't show any way to make the exercises more difficult, or give any tips on how to move on.
I usually wouldn't bring this up, as how advanced you are also has a lot to do with how long you've been at it, but she herself doesn't even have impressive abs (she kind of reminds me of the untrained chad meme). Perhaps she should read up on training fundamentals and add some weight to her russian twists.
She also says the doesn't train obliques, but then does exercises that target the obliques like russian twists and bicycle kicks.
No. 339574
File: 1688951809683.jpeg (76.05 KB, 894x462, IMG_0306.jpeg)
I bought this because it had the most protein but it’s honestly l the most satisfying thing I’ve ever eaten. The one with salt is not as good there’s something about this one
No. 339587
>>339583I used to make tuna patties all the time. Mix 1 can w/ an egg, tbsp flour, little bit of diced sweet onion, and salt+pepper/spices. form into half a dozen or so patties thin enough to cook through and then pan fry (better with oil but I've also "toasted" them dry in a nonstick before). I always liked them as a caprese, with a thick slice of tomato and mozarella, maybe a little bit balsamic drizzle, and/or wrapped in a lettuce leaf.
I don't make them much anymore because I started to get freaked out about mercury lol, but I was going through like 1-2 cans of tuna a day at one point, they're pretty tasty.
No. 339626
>>339583It's good in tomato sauce with pasta. This tastes good with any canned fish.
To eat with bread or salad I buy thuna in sunflower or olive oil.
No. 339748
>>339587Omg
nonnie based, fish cakes are so good! lit recipe I’ll have to try with egg and flour
I do a can of tuna, a small steamed potato or some microwaved frozen peas + dill, diced onion, salt and pepper, maybe some other spices
they go pretty good in the grill too for lazy/no washing up
No. 340012
>>338260Have you tried Konjac? It's a little pricey, but its only 9kcal/100g. They sell it in various formats, from noodles to lasagna.
>>338321Actually, it's not. Tons of people live like this and are healthier than the majority of the population. I myself followed a diet of 1000-1200 calories for almost a year, it is unhealthy if you consume 1000 calories of candy, but it is healthy if you consume 1000 calories of vegetables and meat (which can be a real challenge bc you'll be always full).
No. 340015
File: 1689206306562.png (21.21 KB, 424x110, jefit.png)
>>339110>>339138Strengthening my back muscles through weightlifting has significantly improved my posture.
>>339188Cellulite has a strong genetic component.
>>340013No, i'm not. I have been consistently training without fail for 60 consecutive weeks, including during that period.
No. 340020
>>339583you have to find one that isn't tiny chunk bits floating with vegetable broth or cheap tomato sauce or soybean oil. I cannot believe how much tuna fish is full of vegetable broth, it tastes weird. the cheap stuff is not fit for a cat. the higher quality solid tinned fish is better, can be a little dry because it's really packed in there with just water but I don't mind that. I don't put mayo on it, maybe olive oil or something in a salad. I don't know, I like most kipper snacks and Season sardines too but some other canned fish makes me gag so it's not like you're wrong to hate it.
>>340015interesting. I kind of don't believe you. some people are weird though so maybe you're totally fine but it just seems weird to eat that little and work out and be fine, like something is off. she asked about eating 20%
under her BMR. that's so low. there's no reason for that, you're supposed to do 20% under your TDEE if you're trying to do 20% under anything. I can't imagine a lifetime of that would be good for anyone.
have you considered that your BMR has shifted from adaptive thermogenesis so you aren't actually eating under your BMR anymore? or that you're miscounting calories or that you were wrong about your bmr to begin with especially if you are a petite woman with low muscle mass. or that you have hypothyroidism?
No. 340022
File: 1689212765600.jpg (113.53 KB, 675x1200, 5e260d1ca817c46bd68576dfee14be…)
Anons that train daily or almost daily: how do you overcome fatigue?
I leave work and get home usually between 7 and 8 PM and I'm so beat. Sometimes it's like part of my brain wanna exercise but my body is stuck at bed because it and the other part of my brain are super drained from work, commuting, even socializing. Sometimes I'm barely holding up by 10 PM.
I have some metabolic issues and I'm taking some meds to get better, but I feel like it's not enough. I can't train before work either because I need all the sleep I can get or else I won't be able to function at work. I only feel actually rested when I sleep 9 hours a day but even that is kinda unrealistic for my daily life, only days off
I think the least tired I felt was when I was doing keto (I do have insulin resistance, admittedly), but I'm not even sure if it's sustainable with my current environment. I do wanna go back to it and even my doctor encouraged it, but I wanna know if the meantime there's a way to get more energy, especially to exercise daily?
No. 340054
>>340038Sorry, I think I forgot to make it clear that I'm not actively training right now and that I do want to get back because I genuinely like doing so, but since I've started working again, I'm too tired to do most things. Sometimes I roller skate a bit, but not even enough to break a sweat yet (I'm still learning)
>>340051I usually get up around 7:30 to 8 AM, and my work day
usually starts by 9. Another thing about my job is that I can't have much of a routine because of the nature of it. But most days go from 9-9:30AM to 6:30-7PM, plus one hour commuting from and back home.
Mostly due to traffic rather than being far from homeIf my city wasn't so dangerous, I could at least walk home, but that's really not possible where I live.
No. 340059
>>340054If you really can't reduce your work hours there isn't a healthy way to add a formal exercise block to your day, you need to sleep. I think giving 9-10 hours per day to work plus another 2 hours commuting is way too much but that's up to you to decide, maybe you have to do that to keep your job, I dunno. The only thing you could do is increase your activity in tiny chunks, like setting a little timer every hour at work and doing 12 pushups or squats or something, in a ten hour day you could get a full 60 minute workout that way. Over time it will add up and you will get stronger even though you won't be breaking a sweat. Maybe do a cardio thing on the weekends.
Does anyone else at work live in your neighborhood? You might be able to set up something where you walk to/from work in a group which would be safer (unless it's so bad that wouldn't help)
No. 340076
File: 1689260758337.png (455.65 KB, 2372x892, agosto2022.png)
>>340020Well, what I’m saying is true, the attached pic is my logs on fatsecret (app to count calories) and jefit (app I use to log my workouts at the gym).
What happens for people to find it difficult to eat 1000-1200kcal per day is that they don’t like to eat vegetables/lean meat. A large carrot of about 170g has only 77kcal, I used to eat a whole large carrot every day, lettuce weighs 300-500g and I ate at least one every 2-3 days, lettuce has 15kcal/100g, skinless chicken breast 119kcal/100g, konjac (a pasta substitute I mentioned above) 9kcal/100g. so basically if you want to eat a lot without starving you have to eat foods with high density and low calories, cut oil, butter and processed food. I didn’t eat any sweets or junk food for a really long time.
I went from 60kg± (134lbs) to 46kg (101lbs) and I was shredded as fuck, you could clearly see my obliques, when I got to 46kg I became amenorrheic but obviously it wasn’t because of low calories but because of not having any more fat in my body, now I’m at 50kg (110lbs) and struggling to eat 1600kcal in a HEALTHY way (vegetables and lean meat) and I guarantee it’s damn hard.
tl/dr: You can do a nice diet with 1000-1200kcal for months, maybe even more than a year depending on how many kg/lbs you were when you started the diet, if I had started with 70kg instead of 60kg I could maintain this diet for longer until I removed all the fat from my body and finally started to suffer the effects of having a very low bodyfat.
No. 340131
File: 1689294285176.jpg (98.67 KB, 610x1080, abd73ef94e5031bfb856608a6375af…)
>>340059Yeah, my amount of work hours really are not up for me to decide, unfortunately.
I feel a bit of shame, because I have coworkers that work the same amount as me (sometimes a bit more depending on the day) and they workout almost daily. They are men, tbf, but still.
I live in a huge dangerous city, imagine New York but in LATAM. I only know one person that lives near me, but she has a car and she works mostly from home anyway. She also leaves earlier.
Maybe I'll do as you suggest, and think of strategies to get a bit of a sneaky workout during the day.
It sucks so much because as I said, I do enjoy working out so during the day when I have a lot of energy I keep thinking about the exercises that I wanna do when I get home - but once I get home I really just wanna eat, turn off my brain to some videos or something like that and then sleep. Like it's 9:25 right now where I live and my eyes are already burning.
No. 340150
>>340022I wish I could give you advice, but I really feel you here anon. I used to work 10ish hour days plus commute and I was just dead by the time
I got home. The only decent advice I can give is find another job if you can’t decrease your hours. It isn’t healthy in the long run, not for your mind or body.
No. 340169
>>340093Strong Asian staple
Listen they’re gonna have little bones in them, it’s off putting at first but they’re actually good as long as spitting bones out doesn’t bother you
No. 340211
>>340155>>340174I have already been waiting for comments like these, nowadays people can't focus on their health and pursue their fitness goals without being labeled or judged. I am into bodybuilding, and it is normal for people to go through cutting and bulking phases. For participants in bikini contests, it is common to follow a low-calorie diet of 500-600 kcal for weeks to prepare for the competition (THIS is unhealth and ana). What I did was healthy because I was not losing more than 1% of my weight per week, in fact, I was well below that threshold. Most important of all I maintained a nutritious diet eating health and did not starve myself. I appreciate your concern, but rest assured, I was taking care of my well being.
>>340170You have to go through the website and not the app.
>>340194Jefit, is a amazing app to use during your training session and with it you can even see graphs on your progress in all exercises.
No. 340220
File: 1689353082080.png (1.3 MB, 1414x2000, food subs.png)
Here are some tips for nonnies who want to lose weight.
No. 340229
>>340131Have you looked at Pamela Reif's app (the free version is fine)? It has several programs and one is 30m per day, which might be doable for you. When I have a busier work or travel or writing day (sometimes I need to use the motivation to just concentrate on my dissertation), I will move some exercises to a rest day on the app and sometimes do a full hour instead of 30m spread over two days. I like the app, it gives a bit of structure to my week and I like editing what is scheduled on each day.
I used to do her 45+ min per day plans and will return to that once this phase of work is done. It's also insanely hot so I'm eating and moving less. If you will always have this work schedule, maybe my solution isn't the best for you, but it's better than nothing, I think. I feel so much better when I'm doing something vs. nothing.
No. 340230
>>340174How is orthorexia even characterized? Genuine question because it honestly sounds just like being healthy
>>340220This has to be the oldest shittiest graphic I’ve ever seen. If you want to lose weight eat less, probably have to give up ice cream as a whole but like once you do you won’t even miss it, wtf is healthy about eating fruit blended with cornflakes be forreal
No. 340265
>>340227I'm healthy, as I mentioned in my post there comes a point where it stops being healthy when you don't have enough fat in your body, and I was aware of that. However, I still chose to do it, just like many women in bikini categories do.
What is unhealthy is having a very low body fat percentage. Eating this amount of calories, if you're consuming everything your body needs in terms of nutrition, is not inherently unhealthy.
The key point of my post is that it's not inherently unhealthy to eat 1000-1200 calories for months, many people can do it in a healthy way. How? By eating nutritious food, cutting out junk/processed food and sugar. Additionally, there is a genetic component to consider. 1000 calories may be sufficient for a woman who is 155cm (5ft) but probably not if you are 180cm (6ft).
Instead of discouraging women who are trying to lose weight, people should provide guidance on how to do it. That's what I'm doing here.
>>340238>>340240>(THIS is unhealth and ana)>>340230Orthorexia is a label used for unhealthy people who can't stand healthy people feel better about themselves.
No. 340267
>>340265I think you're being a little insincere with the way you're framing everything. Like… What you did was
healthy until it wasn't healthy but that's ok because you knew it was unhealthy and chose to do it but that doesn't mean you have a problem you are just struggling to eat maintenance calories now but it's not unhealthy no no etc. But whatever. You're right that a small overweight woman could eat at that level to lose weight for a while and not be unhealthy, and high-volume low-calorie unprocessed foods help make it easier and also a change in diet would probably be necessary to maintain long-term maintenance of new healthy weight. You took it to extremes which is your choice but you don't have to lie and say it was a healthy choice.
No. 340271
>>340267Being on a 1000-1200 calorie diet can be done in a healthy way. I was unhealthy when I weighed 46kg, and that was due to my low body fat, not the calorie intake itself. Even if I weighed what I do now (50kg) and consumed 1000 calories, I would still be healthy.
The problem wasn't the calories, but my low bf.
So, anyone who wants to follow a 1000-1200 calorie diet can do so in a healthy manner to pursue their weight goals. It becomes unhealthy when you go below your healthy weight, which, for me, is at a minimum of 48kg.
I didn't have any nutrient deficiencies during the period of my diet, but hormones start to get disrupted when you're a woman and have very low body fat like I did. It's important for women to maintain some body fat for hormonal reasons. That's why when discussing body fat percentages for women and men, the female minimum is always 10% higher than the male minimum.
No. 340284
>>340258I'd prefer cucumbers or watermelons if I wanted to crunch water and they have a good taste unlike shirataki, with them you'll have to add the flavour to them yourself. It soaks up flavour really quick so you have to be careful with the ingredients.
Personally, I like the rice-shaped konjac more than the noodles.
No. 340291
File: 1689384841006.jpeg (107.32 KB, 1230x922, IMG_0182.jpeg)
I would give my left arm and leg if any of you can find what youtube video this is from. Who is this? I don't know korean stars well and even reverse image search didn't help me.
No. 340292
File: 1689385880733.png (1.07 MB, 1278x880, Screenshot 2023-07-14 at 21.52…)
>>3402911. this is not the "help me find thread" and 2. reverse-image-searching that literally opens a portal into edtwt hell. bleak and sad, picrel, this is mental illness. why do you want it?
No. 340315
>>340293>>340309Nah it's real. Ortho people are genuinely afraid of unhealthy/non-clean food, and not of just obvious things like candy or pizza, they completely pick things generally accepted as healthy apart too so you get orthos who refuse to eat, say, egg yolk or tuna. Or even fruits because fructose = bad! Their time is obsessivly spent on reading food labels, doing research, watching docus etc. and they have an ever diminishing selection of food they're "allowed" to eat, social life suffers because they don't allow themselves to eat what other people in their circles eat, productivity in other areas of life and general happiness suffers because they're overly focused on food. It's not a just set of healthy rules and habits, it's a genuine obsession that inferes with people's lives and mental health.
>For example is obsession with tracking, refusing unhealthy food, having too many eating rules considered orthorexia?>My point literally was that ortho isn’t a fucking thing Regardless if ortho is real or not and whether or not your example would be considered ortho, any "obsession with X" like you used in your example means at least an unhealthy relationship with X, even if it isn't bad enough to be considered disordered. Ortho can both be real and be used as a cope by fat people.
No. 340357
File: 1689433466904.jpg (661.4 KB, 1726x3969, control.jpg)
>>340344her speech at the end is so sad. she describes how her self-esteem ties into dieting and getting a sense of control from it but she doesn't seem super aware of the implications there.
also she looks like a scary monster, I assume it's a filter that's supposed to be pretty but it's not having that effect
No. 340380
>>340331You're so
triggered that you're infighting with everyone on the thread and thinking everyone is the same person, truly you're the only asshole here.
No. 340384
File: 1689446015684.jpeg (48.58 KB, 602x451, corn.jpeg)
About calorie counting, I truly believe everyone should be doing it (and it has nothing to do with being ana or ortho or whatever is trending now). Human anatomy has not changed in 200,000 years. We are designed to eat in a completely different way than we eat today. Moreover, even natural foods like fruits and vegetables have been modified by humans to be 10 times more meaty/caloric/whatever.
People say, "It's crazy counting calories!!!" but, in fact, 90% of the population doesn't count calories and just eat whatever, without knowing what they are eating and how much they are consuming in terms of energy. The result of that is obvious: two-thirds of US adults are overweight or obese (69%), and one out of three is obese (36%). I'm not an Amerifag, but these numbers are a trend in many countries.
No. 340386
>>340384its funny you say that. im a burger and was recently in line at mcdonalds. if you don't know already, fast food restaurants list the calories for each item on the menu here (govt regulation)
anyway, behind me was an australian or south african family (the accent was a little hard to place) who made jokes about it.
No. 340394
>>340389Think a little harder next time.
The point is that people know unhealthy food is unhealthy. Go watch the first twenty minutes or so of the movie Fat Head. Overeating is an emotional problem, not a logical problem.
No. 340395
>>340389Here's a link since looking it up might be hard for you, considering…
https://youtu.be/KH7kpx6YC00?t=1213Start at 20:00
No. 340398
File: 1689453376232.jpg (3.54 KB, 150x150, 6c42d11280cbd123e5f1aed53b645b…)
I'm hitting a weight-loss plateau right now, any nonnas have some insight on this? I tried exercising and intermittent fasting for 16hrs but the results ain't rolling in yet so I just eat what I want (in moderation), hoping it would break the plateau.
No. 340405
>>340344thank you very much
I don't see it as that bad at all, the last part makes sense to me
No. 340407
File: 1689459949342.jpeg (13.5 KB, 166x304, IMG_0191.jpeg)
I've been having bad cravings and overeating and I hate it so much. The weight gain is one thing, but the worst part is spending money I don't have. This happens to me depending on stress levels and hormones fudging up. I ended up buying spicy chicken sandwiches and buying an overpriced starbucks and cake pops.
I know what needs to be done, but yikes what a nightmare! If any of you have had something similar happen, let me know how you overcame it. I'm going into debt.
Ideally I never want to spend another penny on fast food or restaurants again. I can cook, damn it.
Pic related. I'm becoming a chungus piece
of shit.
No. 340409
>>340407This happened to me a few weeks ago. It’s hard, I managed to have some time alone and that made me binge chocolates and brownies, I would also order like two burgers and then some huge pancakes at night.
Something that made me stop doing this is my family, feeling ashamed of the money I spend and of picking the deliveries that gets home makes me stop buying unnecessary fast food, now that I spend more time with them, I also stop thinking about food most of the time.
So yeah, keep yourself busy, do anything, get a friend or family member to stay with you when you’re feeling like bingeing, it works.
No. 340410
>>340409Thank you but I'm pretty lonely (just have my mom here and she's agitated easily and tried to feed me all the time) and ironically I binge more when I'm around people for some reason.
I appreciate your advice anyway.
No. 340417
>>340410Then maybe you need a very time consuming hobby or job, it works for me, but it has to be something that really makes you use your brain, not watching series or movies (that actually makes me want to binge harder)
Maybe get huge puzzles to build with your mom so both of you can relax doing something fun and nice, or huge coloring books, or you could workout together at home too.
No. 340420
>>340417I do need a job. In fact I need to work a lot, pay off some of this debt caused partially from bad decisions.
My mom spends the day watching soap operas endlessly so that won't be an option, but I can try to learn a skill or just pick up 2, 3 jobs. I just hope my coworkers won't be trying to feed me and bring unhealthy food.
No. 340807
>>340498Ouch, that sounds extremely rough nonna, I honestly have no idea if it actually exists, but I heard stories like these where people 'break' their metabolism from eating at a too low deficit for too long. If you happen to not be under 5 feet tall, 1200kcal a day doesn't sound right with your activity levels. I did read that when this happens it helps to slowly increase how much you eat every day by 200kcal per week till you hit what should be normal for your weight and activity levels. You will likely be gaining weight throughout all of this, but by the end of it you will eventually stabilize. No, you will not balloon into obesity by eating 1600kcal-1800kcal a day, as scary as it all sounds to you right now. When your weight does stabilize, you could try cutting it back down again to see if you can make any progress, but not down to 1200 again, maybe a 300 deficit? Just to see if your metabolism is back right on track. I have no idea if any of this is actually real or just bro science so if I'm wrong someone please correct me
No. 341149
>>340380Literally this
I’m this
>>340309 anon and I appreciate this response
>>340315 thanks anon it makes a lot of sense. Seems like ortho is fairly generalized from description.
No. 341207
>>341203Stay far away from alli.
What country are you in? Back in the early 2000s when that medication was introduced to the US market lots of people complained about uncontrollable diarrhea. I'm surprised anyone would ever consider it after that.
>“It forces you to eat a lower-fat diet — if you don’t, you’re violently penalized for not doing so,” says David Sarwer, the director of clinical services at the Center for Weight Loss and Eating Disorders at the University of Pennsylvania School of Medicine. “When they eat a little too much fat, they’ll learn not to do it again.”
>“(I)’ve pooped my pants 3 times today, and sorry to get descriptive but it even leaked onto the couch at one point!” writes one user.
>It can strike any time — even in the early hours of the morning. One user writes: “(Y)a know how when you start moving around in the morning ya pass a little gas. Well, I did and then went into the bathroom and to my horror I had an orange river of grease running down my leg.” No. 341309
>>340398same here
nonnie. i just decide to exercise double the amount and eat even lesser treats/junk food (and eat smaller portions in general - 1200~1400 kcal a day, approx). i am plateauing at 55~57kg and i am 165cm tall. i hate it here I don't want to become fat again.
No. 341562
File: 1690160779026.gif (934.31 KB, 400x293, d559e024-ee40-429d-a37a-2b6468…)
How do you deal with weighing yourself?
While this diet have been helping me, my anxiety is telling me is not helping at all and the less I want to do is be an ana and focus in losing weight in a harsh way.
No. 341977
best website for TDEE calculation? so far the most detailed one I know is
https://tdeecalculator.org , with different formulas and things like weight loss prognosis. my goal is weight loss, I need to drop around 6-10 kgs.
No. 341988
File: 1690353622569.jpg (76.3 KB, 750x750, crocodile_m1.jpg)
I have an active, outdoor job in the summer. I'm walking 6,000-8,000 steps a day, five days a week. My lunch is usually some carrots, crackers with peanut butter, and a sandwich or something else plant-based with protein. However, my job is also really stressful, and I love a sweet treat in the afternoon, or a drink a few times a week as a comfort. I thought walking around and expending that energy would be enough to help me control my weight, but I have only gained weight for the past year or so. I'm 5'8" and up to 165 lbs. I feel so chubby and awful, and I don't know what to do. I'm really wary of restrictive calorie deficits, since my job is fairly active and I need to have energy throughout the day.
I'm not really sure what changes I need to make to get it together before my weight gets out of control, and I could use some advice.
No. 342000
>>341977they all use the same few formulas so there isn't really a difference between them.
that said, if you want to see al the different formulas use this, it's the most anal retentive one I've seen
https://www.sailrabbit.com/bmr/ No. 342008
>>341988Agreeing with other anon, walking that much is burning about 150 calories more a day than not walking at all, 750 more calories in a 5 day work week. A treat and a few drinks is much, much more than that. You can still enjoy those things, but maybe substitute heavier things in your daily meals with some less calorie dense foods. I made the same mistake at my current job, I was walking 12k steps a day thinking I could eat more hefty meals, but I just ended up gaining 5lbs in a matter of 4 months. I coped myself into thinking it was muscle, but my work pants were getting noticeably tighter lmao.
Carrots are awesome, so keep eating those. Maybe it's best to substitute the crackers with celery or even more carrots to dip in the peanut butter. Also, maybe switch peanut butter to one that is just peanuts and oil if you haven't already.
No. 342018
>>341990sign up for a course. i struggled the same way and realized i need something with a schedule beyond my own control, because if i set my own schedule i'll just drop it at some point.
i started aerial hoop classes, they're once a week but you can also book additional training sessions. just find something that you would enjoy
No. 342069
>>342064Cardiovascular exercise, lifting heavy weights properly, and controlling your diet
It doesn't matter if you're shaped like Gisele Bundchen or Mulher Melancia, you gotta hit the cardio and weights
https://www.youtube.com/shorts/lpWM8dgPp3c No. 342165
File: 1690463669479.png (853.18 KB, 1532x1776, Screenshot 2023-07-27 at 09.04…)
>>342117>5'4" 200oh that's not nearly as bad as I thought it would be when you said you needed to lose 70lbs. You're gonna have to do this in phases so it might be helpful to set smaller goals and be realistic with the timeline, like set six months goals within a 2 years frame or something like that. You could definitely go down to 160 within a year and just be normal overweight instead of obese, then going from 160 to 140 will probably feel a little different and much slower. The good news is pretty much any positive change you make will have a noticeable affect on the scale right now as long as you stay consistent the transition can be easymode over a long period of time. You don't really need drastic changes at this point you need a little lifestyle shift (picrel, source
https://www.precisionnutrition.com/cost-of-getting-lean-infographic ) and then later you can get into the nitty gritty
I would recommend maybe talking to a doctor even though their advice tends to be generic, it could save you trouble later if there's any concern with your knees.
No. 342203
>>342193Could be the first two. I find it easier to do cardio fasted, guess I'll try to change that
>>342199Possible, I'll see if it'll be better without watching videos on the phone but damn that'll be boring lol
No. 342242
File: 1690506471142.jpg (119.08 KB, 712x534, 1641648112220.jpg)
>>342037>>342038Like the other anon said, you can't reduce bodyfat in one specific area. Just a calorie deficit overall will help you lose fat, as well as resistance training to achieve a muscular shape underneath the fat. Even bodyweight exercises like knee-assisted push-ups and squats with no weight are a good way to get started, along with eating more protein
>>342117You got this anon, it's never too late to turn things around. For the knees thing, the only advice I can give is to not do much running for now as that tends to stress joints at higher weights (other forms of cardio like swimming, cycling, walking would be great though). Honestly I don't think light strength training will hurt your knees, it probably will help if anything, maybe just bodyweight lunges and squats to gauge how they feel first
No. 342268
>>342165I appreciate this, it's grounding. Definitely expecting it to take a couple years but thinking about it in phases is a good idea, I know I've seen people say that with major weight loss it often comes off quickly at first then slows down a lot. Out of curiosity, what about that height/weight combo makes it not as bad as you thought? I assumed 70 extra lbs would be even worse than usual for someone short.
>>342242Thanks nonna. This was the year the damage to my body started becoming too bad to ignore and it's simultaneously demoralizing and motivating. Cycling is a great idea though, I used to love riding a bike when I was younger and that seems like it would be less intense on the joints.
No. 342376
File: 1690576976458.jpeg (78.21 KB, 1200x675, vintage-pool-photos-tease_l6ti…)
Anons, I'm trying to lose weight, only a little, but I'm finding it really difficult to reduce my calorie intake, I try eating less but I then start feeling absolutely starving and lightheaded.
Just some info on my current fitness/weight:
I'm 79kg, 173cm and my waist is about 30 inches, I walk in and out of work everyday (40 mins walk one way) so I get in my 10000 steps, I also (ideally) swim 3 times a week, about 45 mins - an hour every time.
Anons, any advice on the best types of filling meals/foods I can eat so I'm not snacking in between meals all the time?
No. 342444
File: 1690592899345.png (652.91 KB, 2392x1944, Screenshot 2023-07-28 at 21.10…)
>>342376high satiety, high volume/low calorie foods. fibrous vegetables and lean protein, that short of thing.
one not uncommon thing is you might have insulin resistance which makes you feel way hungrier than you should be; if that's the case you can eat low Glycemic Index/ low Glycemic Load foods and it will help with hunger. I have a pdf of foods from some fitness youtuber for women with PCOS and insulin resistance issues, picrel
No. 342507
>>342465MFP and Garmin. I guess one could also count YouTube and the default notes app too lol
I tried so many pf these apps but most have a subscription model and I'm too lazy to find a cracked/modded version. Down Dog is the only app I'd suggest to others tho, but only for yoga
No. 342604
>>342465For calorie tracking i use MyFitnessPal cause it had a big library of food information ppl input. I never tracked super close, but it always gave me a good general idea and I'd over estimate if i wasn't sure.
As for exercise, i used FitNotes cause i just needed something basic to track reps and weight. I imagine there's more useful apps out there.
No. 342624
File: 1690720913757.jpg (61.91 KB, 492x438, 1684032092354295.jpg)
I'm planning on dropping about 10kg or 18lbs to get to my desired bf%, while also trying to increase or maintain strength as much as possible. I expect to get there in about 3 months. I'm planning on eating at least 2.2 grams of protein per kg of bodyweight, going for a +800 kcal deficit 5 days a week, with weekend refeeds. As I get closer to my goal and my strength starts to suffer, I might have to readjust. Then I'll maintain for a bit and give things a break before dropping another 4-5kg/10lbs, which will put me below fertility range for bf%. Which will be temporary since then I'm planning on bulking up 6-7kg/15lbs. Idk what I'll do after that, will see what things look like and where my strength will be at.
No. 342635
File: 1690726542417.jpeg (417.14 KB, 1125x2123, IMG_5062.jpeg)
>>342529That depends on your leptin resistance apparently
>The practical implication is this. If you are lean and leptin sensitive, then eating more dietary fat, like cheese, will likely not make you gain weight. However, if you are trying to lose weight, and have some problem with obesity/ insulin/ leptin resistance, then adding extra fat to your meals is NOT a good idea. https://www.dietdoctor.com/eating-extra-fat-make-fat No. 342637
File: 1690726941627.jpeg (27.04 KB, 400x358, ce8b2ffef0ab10b4.jpeg)
I’ve lost 18 pounds during summer! I could have lost more but I still love eating too much kek, but I think this pace is manageable for the future. I still want to lose about 40 pounds more. But a couple people have noticed my weight loss already so that’s nice!
No. 342642
File: 1690731296980.jpg (24.06 KB, 495x720, ttt9bnoziam71.jpg)
I finally feel like I can post here and not in the ED thread lol.
I've been lifting weights since spring. Started eating more, though I haven't been tracking super closely. I have a window of 1600-2k calories that I aim for and a protein goal and that's it. Right now I work out 6x a week but I'll probably stop once 8 weeks are up and switch back to 3/4x instead. I've gained muscle and stamina and no longer feel like a ghost in my own body. I'm still always checking over my shoulder, worried I'll fall back into old habits, but I think I'm doing good! I hope I can keep going like this.
No. 342775
dropping this resource here
https://exrx.net/Lists/Directory (list of exercises by muscle group and specific muscles) I think it's fun to look through
No. 342860
>>342848If your hitting your protein goal with your regular diet, there's really not much point to adding more protein. Protein rich foods are also really filling and hard to eat a lot of, unless you mix in loads of sugar/sweetener, like most protein bars.
I'd focus more on whole grains and other carbs. Oatmeal, potatoes, rice, pasta ect. In my experience when you feel full is something you get used to, so once you get in the habit of getting seconds you won't even have to think about it anymore.
No. 342869
>>342851I have been underweight my whole life even though I have a really good appetite, as a child I was already tall and slim and I never put on weight. That's just how my body has been my whole life even though I never restrict food intake and eat very well, if anything I even overeat often since I smoke weed. I have no issues with food, in fact I love cooking (and eating) so that's why I talked about not turning that into a chore since I really don't want to fixate on food, counting calories, protein intake… I started worrying about it recently because I feel a bit weak and get constant comments from people around me regarding my weight. I'm not a picky eater and love to eat different types of cuisine, baking, and I enjoy greasy and indulgent food as much as anyone. Thank you for the advices, I'll try heavy smoothies in the morning with peanut butter as I think breakfast is the only meal where I can really improve.
>>342860Thank you for your informative note on proteins. I eat bread daily and carbs for every meal, else I'd feel hungry. Honestly it's the first time I confront this issue and writing all this down makes me thing I should see a doctor just to check.
No. 342911
File: 1690965148092.jpg (22.93 KB, 564x564, 79bda81b5349958d57e4d3cc4dcea3…)
I'm going to get fucking fit nonas. I saw an older woman the other day with muscular arms and she looked so great. I want that to be me and my future. Has anyone else gone from 0 strenght training to having visible arms muscles? Tell me your story please.
No. 342916
>>342869Yeah it might be a good idea to see a doctor just to rule out some metabolic issue that might make it harder for you to gain weight, since that is a bit unusual if your diet is already so varied and unrestricted.
>I'll try heavy smoothies in the morning with peanut butter as I think breakfast is the only meal where I can really improve.Hopefully that'll work to get some results! If you feel full easily it can be a great help to consume more liquid calories. I for one know that when I started to drink a lot of beer I would never lose any weight even when I wouldn't eat enough during the day (which is super unhealthy, don't do this obviously, go for the thick nutrient-heavy smoothies or shakes instead).
No. 342939
I failed at going to gym regularly so far in my quest, but I have a one step above sedentary life and stretch/do pt excersises with bands a couple tikes a week at least. Its so, so hot here. Not a good excuse but the heat makes everything between 1pm and 8pm feel impossible, opening the front door even once causes the ac to struggle. Anyway, what I have done was lose 10lbs so far! 165/166ish to 155/156ish! My main goal is to not be overweight by the time I hit 30. I have plenty of time, and at this rate I should hit that goal with just under 6 months to spare I think. My ultimate goal is to "get back" to what I used to be when I was a gym rat type around the age of 24 to 26. Muscular, and around 125-130lbs. But, if I could hit and maintain 130 as my ultimate goal, I will feel accomplished and be okay with a slower gym journey. I used to have a very active job that helped a ton with my body comp. Not sure if I can get to that point again realistically without doing what I used to do for work and NOT sacrificing a lot more time day to day at the moment. But I am happy, had a late night binge slip up last night and paying for it today, I think I can refrain tonight and hopefully the following ones too.
No. 343002
With ADHD and the Vyvanse I take for it I have a ton of trouble eating actual meals for most of the day. I've started to just bring the same assortment of healthy snacks to work every day so I can graze until I get home and the medication has worn off enough that I can cook a big-ish meal (around 600 cal). Coffee with a cup of soy milk, one egg, one cheese stick, one cup Greek yogurt, two cups of fresh/frozen fruit, 1/4 cup nuts, a cup-ish of overnight oats, a cup-ish of raw or dried vegetables, and cramming in chia/flax/hemp seed toppings and popcorn to be at around 1000 cal total throughout the work day. I'm hitting my 1600 BMR and eating more protein/veggies during dinner, getting enough protein, so I guess my question is… is this ok? Like am I going to fuck something up by eating basically the same things every day until dinner? The consistency and ease has been really helpful for making it a habit but I guess I'm paranoid that I'm doing something wrong by not eating more "normal" meals or not necessarily eating grains and stuff every day. For what it's worth I try to mix up the fruit, veggies and nuts I bring throughout the week.
No. 343068
File: 1691067319586.gif (10.54 KB, 155x211, Pixel_94.gif)
I'm gonna scope out the local gyms today wish me luck
No. 343073
>>343011Thanks for the reply!
>it's still a slow climb so don't get frustrated if you don't get results fast, this is a year long commitment minimum.That's all right, I don't expect to get ripped as soon as I touch a weight kek. But knowing that I will likely have visible progress next summer is motivating!
No. 343088
>>343084"Every body is different" but in theory the strength training is more important than the cardio if you have to cut one. It will help you keep your lean muscle and burn more calories at rest and just generally make your life easier and your goal weight easier to maintain when you get there. Personally I like to be able to run and not be short of breath so I'm not telling you to stop cardio completely if it's important to you, it's just something to consider.
I don't see why you couldn't get there one day if you go slow and if you keep weight training. Lifting is like telling your body you need to keep those muscles. Being in a small calorie deficit also helps because if you cut drastically your body will consume its muscle first so it's not really worth it. But it sounds like you're on the right track.
No. 343090
File: 1691075439268.jpg (35 KB, 600x388, 8642742246.jpg)
no results since starting daily workouts 4 months ago but I'm gonna keep at it and hope for the best instead of giving up this time
No. 343159
File: 1691115788041.jpg (168.28 KB, 1600x1600, s-l1600.jpg)
>>341988OP here, thanks nonas for the reality check. I've been limiting my treats and instead replacing them with fruits or veggies, and going on daily walks or jogs to get 10,000 steps each day. I got back on a calorie tracking app and set a reasonable deficit for myself, and I feel much better for it! I hope it sticks this time.
No. 343227
Hey nonas, I'm in desperate need for some advice!
For starters, I am 5'6, 115 lbs, and currently recovering from bulimia. I'm still terrified of gaining weight, though I would be okay with it if it's muscle mass.
My ED has made me very weak and I have absolutely no strength, especially in my arms and legs. My goal is strengthen my entire body, so I can feel healthy, which would definitely aid my recovery and overall wellbeing!
I'm also looking to tone my arms, core, and slim my legs - especially because I have serious cankles.
Working out has always been triggering for me, but I'm eager to try again. I just have no idea where and how to start. Do I need any equipment? How do I build a workout regimen that suits my needs?
Side notes: I can't afford a gym membership; I can't do jumping exercises because of my downstairs neighbour; I have a yoga mat and some resistance bands.
Sorry for the convoluted text! I'm looking forward to some advice!
No. 343872
File: 1691553126948.png (67.89 KB, 275x113, eee.png)
hi nonnies, I'm on a diet (mostly because of a health condition–I'm now 23 bmi which is the skinniest I have been since I was a little kid) and I wanted to ask, is it normal to have a bad mood when starting off on diets and eating healthier? I was thinking maybe it was just sugar withdrawals but I've been having some berries daily so I doubt it.
No. 343982
File: 1691652907267.jpg (38.98 KB, 400x466, yay.jpg)
As of today I am no longer overweight! god bless
No. 344009
File: 1691674697929.jpg (214.73 KB, 2048x1963, 1691249929859788.jpg)
Really dumb question, let's say I'm eating 1200 calories a day to lose weight, but I go to the gym and burn 600, would I have to make that up by eating the deficit as well?
No. 344038
>>344036>How about willpower?>Drink more water or tea when you're hungry.Go back to the ED thread, it's widely known that if you deprive yourself for a while you'll obviously give in later and you'll eat much more than if you just ate something small when you first wanted to. Binge-restrict cycle 101.
>Make sure you don't have burgers lying around and therefore can't binge on them.I have no binging problem, I'm just asking if upping calories for a while before your period starts is even a good thing to do or are there other ways (that don't involve anashit).
No. 344061
>>344038>if you deprive yourself for a while you'll obviously give in laterI'm not saying deprivation. I'm saying you could keep eating as usual but drink more water on top of it.
>I'm just asking if upping calories for a while before your period starts is even a good thing to doIt's a neutral thing. Theoretically, progesterone (that's what makes you ravenous) ramps up your metabolism, so you can eat a bit more. Doesn't really make a difference.
No. 344101
>>344038You're basically talking about having or not having an extra snack on those days. If you really can't just push through and ignore the cravings get more protein in your diet so that you're satiated longer. Having a little self control and accountability isn't ana and forgoing a snack won't
trigger a binge-restrict cycle if you have a normal relationship with food though.
No. 344102
>>344101>You're basically talking about having or not having an extra snack on those days.No, an extra meal or more. I'm perfectly fine with self control on the other days, it's just I get insanely ravenous before it actually starts.
>forgoing a snack won't trigger a binge-restrict cycle if you have a normal relationship with food thoughThat's where it gets difficult because I've been stuck in a binge-restrict cycle before, I'm mostly recovered now but I don't want to
trigger it again.
No. 344107
>>344095that's the infamous "skinnyfat" phase, for lack of a better term. there's 8 hundred bajillion websites and videos about "body recomp" which is basically what you need to do, but the very short version is eat at maintenance or at your current manageable deficit and start doing some exercise. You will slowly gain muscle and burn your fat without drastic measures. Takes a while but very worth it. If you're already exercising you need to add more exercises that build muscle and start tracking your bodyfat percentage. here's a video that kinda goes over it (warning they do try to sell their coaching at the very end of every video)
Weighlifting is the obvious choice, but there's other stuff if you can't get into weightlifting. Bodyweight exercises like calisthenics, yoga, pilates, etc. Walking a lot if you have the time helps a lot as well. Usually people DON'T recommend intense cardio unless you're gonna get into marathon runs (which are fun and doable!) since that's going to build cardiovascular endurance but not so much muscle unless you get super serious. I don't know how true that is but I've heard it enough times I just believe it now. (A little cardio is nice though, imo.) I'm not a fitness instructor though.
No. 344218
>>338935THAT WAS ME mwah I’m glad you’re getting toned as well. I’ve been supplementing the Kerch workout with stomach vacuums to get a flat stomach without growing my obliques and it’s helped a ton. Intense body weight workouts gave me way more results than I ever expected.
Do any anons have recs for lower back workouts that don’t train obliques? My main problem area are my love handles. I have muffin top even when naked and my butt looks like it has a dent in it. It’s not my hip dips because it’s right on my butt, no the sides. Training my upper glutes helps to round it out but I have a hard time keep volume in that area for whatever reason.
No. 344246
File: 1691808492339.jpg (134.19 KB, 915x456, Untitled.jpg)
i have never felt more seen in my life. this exact thing happens to me. happens with almost anything i eat bc i have IBS. it drives me absolutely insane to be in a healthy BMI with a toned stomach and then get bloated like this during the day. idk how to fix it aside from eating nothing but rice and water for the rest of my life which isn't going to happen.
No. 344399
File: 1691945801189.jpg (124.81 KB, 605x907, soniamalavisi.jpg)
Is working out with dumbbells at home enough to get nice, defined arms or do I have to lift? My arms are the only thing I want to work on visually and I cardio isn't enough.
No. 344487
File: 1691985881543.jpg (211.07 KB, 1200x1337, GettyImages_1265696332.jpg)
I honestly have tanked my body. I used to be rather slim until a few years ago then I ballooned up. My waist used to be a 26in now its 36in and I am all over a mess.
My goal is to drop back down to my original weight, 125, and hopefully get back to my old level of fitness too. I used to run daily.
I'm just not happy like this and the only clothes I wear are baggy so they can hide me. I miss being able to wear low rise jeans like pic rec. I love that theyre coming back in style!
No. 344537
>>344510There are a lot of ways to approach this but you should maybe eat at maintenance while you figure it out (I don't want to make you backslide but it's possible you're due for a reset). Are you tracking your body fat % / measurements? That might help since the scale doesn't tell the whole story when you hit a plateau, for all we know you're progressing in terms of body composition but not weight.
I think you probably just have to figure out what your bottleneck is and work on that. Sleep, hydration, protein, calories, activity, (progress is always from a combination but one alone could hold you back)
No. 344550
File: 1692025668114.jpeg (33.95 KB, 640x480, images (1).jpeg)
I've been training with a glute program for about 6 months and have seen only a 1-inch increase in my glute area.
Started smoking weed and with the munchies I gained 8lbs, and my butt grew 2 inches in 1-2 months. Weightlifting feels like an ungrateful activit… I wish it were more rewarding.
No. 344554
>>341988This is the problem with energy expenditure: the body is a wonderful machine that is programmed to be efficient, and being efficient means preserving energy for difficult times
Unfortunately to achieve a great looking body you gotta do the hard cardio and be on point with your diet, walking 10k steps a day isn't going to cut it
No. 344627
File: 1692055100736.gif (167.32 KB, 650x632, d78d5dbd26647e27e261c6d433977d…)
>>344612I have thyroid issues too and I lost 50lbs by being honest about my diet/eating habits. I started to track and log every single bite of food and how I felt when eating. Was I bored, sad, happy etc. That helped me to identify my emotional eating patterns and somewhat reign it in. Then I just started to make my portions smaller and made sure my plate was always mostly vegetables and protein. Started fasting. Tea with a bit of honey for breakfast. Anything for lunch, as long as it was around 700 calories. No snacks, no liquid calories aside from milk in coffee. If I got hungry between meals I'd eat a piece of ham or cheese or a couple of nuts. Maybe a berry smoothie with a bit of yoghurt. For dinner, I just tried to keep it around 300 calories. Usually it was some combination of steamed veg, protein (boiled eggs, chicken, tuna) and yoghurt or cottage cheese. I ate a lot of broccoli, brussels sprouts, corn, cauliflower. Sometimes I'd pan fry peppers and zucchini together in a tiny bit of oil. It was kinda low carb because I avoided bread and fruit and tried to not have pasta or rice for dinner. I started walking for 30 mins a day and doing light yoga 3 days a week. I lost most weight doing that, probably 30lbs. Then I switched to volume eating because I missed fruit too much. Started cooking lots of light vegetable stews, soups etc. Lost another 20lbs. Oh and my sugar cravings disappeared completely when I started eating fruit instead of sugary treats.
But really, it doesn't have to complicated. Reduce portion size, less carbs, more protein and veg. Cut out snacks and soda, move a little more. Be more mindful of what you eat and how you feel.
No. 344633
File: 1692056223459.png (193.26 KB, 463x523, eaturprotein.png)
I've been weight training and eating a protein heavy diet for 2-3 months now after being a lazy pos my entire life and my body looks insane. I started off as skinny fat but now i have those nice lines on my stomach. My quads have grown and my booty looks more pronounced and i can finally lift heavy stuff without asking my neighbor for help. I am amazed by my progress and can't believe all i had to do was move some stupid weights around and drink protein shakes. I can safely eat fast food twice a week without hating myself. The gym Stacy's were right nonnas… Also, as a tip to anyone who struggles with cravings: eat a protein dense diet. I am literally always full and usually have to force myself to eat to meet my calorie goal. I eat 80-120 grams of protein a day and I'm 5'3 and vegan, so no excuses!
No. 344987
File: 1692221466447.jpeg (9.04 KB, 225x225, helloswole.jpeg)
>>344633what protein shakes are you eating? do you get most of it from that?
No. 345002
>>344633Awesome job anon, your progress is amazing! I'm also curious about what you mainly eat for protein, being vegan; I'm an omnivore myself and I still struggle sometimes think creatively with my protein sources.
>>345001Walking on a treadmill at an incline, it's all you'll ever need.
No. 345003
>>344633>another vegan>shorter than mei have literally zero excuses
is your only source of protein the shakes? which specific plant protein would you recommend?
No. 345076
File: 1692271266414.jpg (83.33 KB, 736x1285, dd530d77676de5988ff4e6c7ce883d…)
>>345010>>345015>>345002I want to add to these nonitas to say that walking on a treadmill on incline has worked wonders for me over the last year or so. Half an hour if you want a big sweat, but even fifteen to twenty minutes is great. I know people meme on the 12-3-30 but paired with good protein intake, sleep, hydration, balanced diet and some weight training, it really does work wonders.
(I was around 170lbs and I'm down to 125lbs with much more stamina, just working on my abs now and building some more muscle now the extra fat is gone!) (and I'm 5'1 if that helps)
No. 345184
>>345132Ntayrt but no, it's an endurance exercise and it targets the muscle in a different way.
>>345118Lol I experience this too. On my rest days I feel like a flabby piece of shit and on my active days I feel like a god.
No. 345271
File: 1692369934459.jpeg (42.45 KB, 750x841, April Meets Tynnyfer .jpeg)
>>345223I didn't do the workout but this woman makes me feel like picrel
No. 345522
File: 1692481408388.jpg (1.04 MB, 2221x1341, 20230809_095628.jpg)
>>345130Ozempic, Mounjaro, etc there are a lot of new pills trending right now, but if I were you I wouldn't go down this path. You're probably young and can lose weight in healthier ways.
No. 345571
>>345556From what I've seen people weight the ingredients and multiply them by their cal/100g values on the packages or from some other source when preparing the meal from scratch.
For me it's kinda fucky because most of the homemade meals are not made by me (I live with my father who loves cooking). If he didn't mix the different meals portioning them out, I can still weight out stuff and make estimations for the caloric value and add in the oil and other stuff. If he does serve the food for me (even though I ask him not to), I have to estimate a lot about, so I try to intentionally overestimate the caloric value based on past numbers. I'm still losing weight, so it checks out more or less.
No. 345633
>>345618There's some evidence that diet tracking doesn't affect people who aren't at risk of ED:
https://pubmed.ncbi.nlm.nih.gov/34427188/Here's an article on the study:
https://www.strongerbyscience.com/diet-tracking/ No. 345779
File: 1692633983846.jpg (18.12 KB, 554x554, 20230518_213216.jpg)
>>345755The healthiest approach is to lose a maximum of 1% of your weight per week. Losing more than that isn't healthy, unless you're severe obese.
No. 345851
>Be me, overweight, flabby, and up 2 dress sizes from what I used to be
>Metabolism is a bit fucked from a medication I was on, used to be able to lose weight fairly easily with healthy lifestyle changes
>Lost a lot of muscle in the last 2 years from being sedentary due to medical issues
>In my early 30s now
>Fasting, eating at a calorie deficit
>MFP has me eating ~1400 cal a day
>Sometimes go slightly over because scared of starvation mode, but it isn't often
>Eat whole grains, veggies, lean protein
>Cut out sugar entirely
>Autistically measuring and weighing everything I eat
>Portions are tiny as fuck
>Weight has not budged despite doing this for over a month
>Body calculator scale shows the same percentages each day, give or take 1%
>Lightly active, do light home cardio, Pilates, or short walks around my neighborhood daily
>Live off a main road, so can't walk further and don't drive
>Want to get back into weight lifting to build muscle and increase metabolic rate
>Weight training makes my chronic illness spike for a few days
>Can't even do a fraction of what I used to do with weights before getting sick
>Still get fucked physically regardless, but gain no muscle anyway
I'm so fucking tired of this. Is there any solution to this? Or is it just over for me? Feel free to slap me for being overdramatic or impatient but I don't understand how I can do the normal -1 lb a week thing when this is what happens.
No. 345873
File: 1692677114932.png (14.12 KB, 679x370, 1590621999470.png)
around 96 kg. goal→ 60 kg.
>Day 1:
>Ate like 1750 calories and exercised at the gym for an hour.
>I hope to reach my goal weight June 2024. >I hate being a fatty.
Any tips on being disciplined? I tend to give up around the 2 week mark.
No. 345992
File: 1692764934635.png (671.25 KB, 1024x1024, 2BWQTFS.png)
why tf dont dentists tell anyone about this miracle substance? and why isnt it more widely available in retail stores?
should really be incorporated in all dental hygiene routines
No. 346026
File: 1692781482752.png (1.02 MB, 1550x1008, weight tracker.png)
>>345873I have a weight loss tracker that has rewards at milestone amounts. Milestones are weight, measurement or fitness challenge based. Rewards are anything from new image discs for my galaxy projector, new vibrator, fancy nail polish or sauna-massage & magnesium float tank.
I also like to look around at places that have new member trial months as mixing it up with bikram yoga & reformer Pilates keeps my brain interested.
I also like coloring in the spots when I complete the task.
No. 346041
>>345996 If you want to lose weight you don't have to drop that many cals all at once. If you want to lose inches increase activity. Binging isn't great but maybe intermintent fasting would be a good option. A 16:8 would allow meals to be closer together and feel like you are eating more. Increase your whole foods and you will see how far those calories can go. I'm not saying this is your situation but you could eat a small bag of chips or a bowl of piyaz. Close in cals but one is designed to make you hungry and one has ntrients, protein and fiber to keep you feeling satisfied longer.
>>346027You can strengthen and remineralize what is there, but we don't currently have the ability to actually rebuild it. Once our natural enamel is worn down, it is gone and our body won't make more for the teeth we have. There are a couple of places offering an enamel coating but it's iffy and obviously not the same. It's always hard to change things we are used to or comfortable with but if you want it, you can do it.
No. 346222
File: 1692915822411.jpg (91.11 KB, 941x941, FB_IMG_1687690188204.jpg)
>>346159Sending good vibes of consistency and self-efficacy your way too.
No. 346438
>>346432Really proud of you, keep up the good work
>>346420I do rope jumping when I failed to meet my daily steps for 3 days in a row, it's really tiring and costing for me kek. I have small breasts and tbf I've always thought about big boobed women while jumping because it's already kind of hurting when I do it (I do it in a really "low jump but really fast" pace)
Otherwise, really nice workout, would defo recommend
No. 346462
>>346454Small things I do include:
Writing down a to-do list with mundane tasks so I can check them off for fun
Cleaning but in a retarded way where I shine a glass for an hour until it’s so clean I need a break
Indulging in literally anything but just a little so I also get the boost of self esteem from being in control
Doing something sporadic (go see a movie, go on a drive, any type of go-outside thing, dying hair or cut my own bangs can backfire but has worked lol)
Go to sleep with sunset and wake up with sunrise (this might not sound fun unless you’re literally camping — which I recommend if you can — but it works wonders)
No. 346489
>>346470I avoid weighing myself tbh, I usually only do so when I notice any dramatical physical changes. I prefer measuring myself, and I try to only do so weekly. The issue of weighing yourself is that unless you have the special scale that measures your fat and muscle tissues, you don’t know what you should be focusing on.
It’s better to go somewhere to weight yourself where there’s the special scale, and to only do so when you notice any particular changes, like your measurements being drastically different to the first time you took them.
Because then you will only see the number on the scale and you won’t actually care about the things you’re doing to be healthy.
No. 346496
>>346470During your routine appointment at the dr's office.
>>346481>>346487You can't spot reduce fat, only lose it overall. If you're at normal range then I'd say leave it alone, I'm not going to offer condescending "love yourself" style advice but fr we all store fat differently. I have a little pad on my belly too that was there even when I was underweight so for me it's just not worth it to fixate on it anymore. As far as firming goes, you can build your pecs with chest work but the actual breast tissue itself will remain the same.
No. 346500
File: 1693116206839.jpg (132.78 KB, 500x710, tumblr_n30upuv1Q41r80pqzo1_500…)
>>346470I used to measure and weight myself weekly but I found with my hormone cycle I hated looking at the number as it made me anxious.
Instead I do it everyday or night as a exposure therapy kinda-deal. That way my mind get's less sensitive to the number and seeing the small fluctuations throughout the week & monthly hormone cycle.
No. 346519
File: 1693142400358.jpg (280.25 KB, 1000x1000, 1000_F_152647875_mMdjoXtdll55O…)
The last 2-3 days were the hottest days of the summer yet, but what's even worse is that it's sooo fucking humid. I feel bad for skipping out on my run, but I sweat excessively even under normal conditions, and doing it on a humid day leads to me looking as if I was dying and I get sweat in my eyes so I have to stop at every water fountain to wash my face. I have no idea how I'll survive higher and higher record temperatures to come
No. 346607
File: 1693176967648.gif (1.45 MB, 534x338, its-alll-so-tiresome-tired.gif)
>>346481>>346487It seems like no one reads the thread or cares to do a Ctrl+F. It has been said COUNTLESS times that spot reduction doesn't exist.
No. 346718
File: 1693264316008.jpg (44.1 KB, 640x480, 804953.jpg)
So I went from 217 pounds to 209 in two months.
No. 346739
>>346607god forbid someone ask just to get a second opinion what to do about lower belly fat, like how some ppl ask about what to do to get nice arms
there was an anon who talked about a standing abs routine video working for her so im thinking of doing that and some specific pooch stuff. for now im tracking my calories and going to be more consciously active every day
No. 346766
File: 1693311326059.gif (1.99 MB, 400x400, 1630097901462.gif)
>>344633Clinks glass with you as a fellow short lazy nona who just hit the "nice lines on my stomach" milestone. I love it here
No. 346805
>>346718Great going! I'm proud of you!
>>346804I started by going once a week on one of my days off. Then after a little bit I started getting a bit more energy and was able to start going during the week. Just slowly build up to it.
No. 346891
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>>346739I'm sorry, I spilled my crankiness online.
Some thoughts about abs:
It's not really necessary to specifically target abs with exercises to develop the lines if you're into weightlifting, professional bodybuilders don't do it because bulge abs aren't ~aesthetic~.
If you do focused abs exercises it can bulge your abs and increase your waist size (even in men's physique, a narrower waist is considered more aesthetically pleasing).
Finally, for me i have to hit 101 pounds to show my full six packs and burn my pouch belly, and get rid of my belly pouch.. It's a substantial amount, but everyone's fat-burning process is different. For me, the pouch is one of the last things to go, while others might not need to lose as much weight.
No. 346982
>>346909so, some basic equipment and my own body, I can do that. I would use a gym, but I don't feel save at the one here and therefore it will have to wait until I moved away in a year, but I don't want to sit around, being unhealthy anymore, so every workout I can do at home I will try.
>>346913Nothing nice here, I will be going for walks after work in different parts of the city, but where I live I wouldn't feel comfortable.
No. 347043
File: 1693525747358.jpg (748.87 KB, 2810x2810, basil.JPG)
I just binge ate my basil plant. What do. I'm going to the grocery store tomorrow and need quick, tasty, low calorie food to nourish me. Also is the plant done for because I also ate quite a bit of the stems.
No. 347100
File: 1693576603176.jpg (13.03 KB, 263x191, goya.jpg)
>>347043You… Ate it straight…
Did it taste good? If it did, go for salads. Spinach has a good ratio of nutrients but be careful of oxalic acid. You can pick up things like radishes or apples to make a basic spring mix have variety. Crispy noodles, nuts and cheeses change up texture. Things like salt, powder bouillon and salad seasoning can be used for additional flavor with a lower calorie profile. You can also make your own dressing without oils or cook up some marinated meats. Low cal, nutrient dense, quick and flexible. a quater tsp is enough of the salad seasoning for me for a sevenish ounce salad. I fold up the packet and put it in the fridge afterwards.
No. 347109
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>>347043Strawberries, cantaloupe, papaya, grapes, orange, bananas, pineapple, berries (in general).
No. 347173
File: 1693653007993.jpg (277.62 KB, 720x933, Screenshot_20230902_080334_Chr…)
Yalllllll I've been splitting (with a friend) a paid membership to YouTube yoga guru Tana Yoga's website, Tana Studio since May or June 2023 and it is LIFE CHANGING. I started my yoga practice in April of last year and since incorporating Tana's hour long vinyasas and pilates/yoga fusion videos into my life x4 a week my skills, strength and flexibility have all had a major uptick. I've nailed both of my standing splits, I can hit a birds of paradise pose on one side. My back is shredded. Side muscles activated, ankles and feet very strong. Weight hasn't changed at all (wasn't my goal) but my body composition has changed for the better: leaner, compact muscle, nice lines. Anyway my point wasn't to brag but to espouse the virtues : if any of my fellow youtube yoginis were considering taking the plunge and investing in an off-platform subscription, Tana Studio gets my effusive vote.
No. 347185
>>346854That was an interesting video, I'll have to check out more of the youtuber's stuff. Thank you for the tips nona!! I'll do her anti-doming stuff to my stretches.
>>346891It's ok, thank you for the tips nona! I'll go and lift more weights instead of worrying so much about adding core-only stuff to my routine.
No. 347247
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Does anyone have any recommendations for martial arts classes for fitness and practical self defence? Right now my options are BJJ, Muay Thai or MMA. I’d also love it as a chance to socialise and would be interested if anyone with experience could say which ones attract the most and least stable moids?
>>347173Thanks for the rec! I’ve been doing yoga at home and will definitely look into her pid membership
No. 347328
Fuuuuuuuuuuuuuuuck I think I’m yet again self-sabotaging myself and I don’t know what to do. I started doing these circuits at this gym and doing that made my appetite override the fucking liraglutide so now I will have to either add a snack after working out or start using a higher dose of liraglutide (I’m using the lowest dose).
But I just feel so hungry again, I hate this feeling, I hate it, I hate it, I hate it so much.
This shit always happens to me and I don’t know what to do, I start a diet, have fun, try new stuff that I end up surprisingly liking but that are healthy, do exercise, lose weight dramatically, then I start getting hungry and gain weight again.
Just make it stop! I’m sick of this shit! I just want to lose weight already!
No. 347350
>>347247Martial artist here that had to retire here.
Fitness? Yes. Practical self defense? Not really. Most of the time your teacher/sensei will tell you to give up your stuff since burglars aren't alone and usually have illegal weapon (at least here where I live is). Besides, most of martial arts were made to make yourself stronger to keep working, no as self defense (unless is Krav Maga and even then, you better give your smartphone).
And the ones that bring scrotes to the yard are sadly MMA or BJJ unless their trainer is not as shady as them. I have a friend in Muai Thai and it seems her group is amazing, you should try there first.
No. 347597
>>347464Nonna, the end of your post absolutely devastated me. I am so proud of the progress you made, and I also want to say that you really did do good by your dog by taking your dog out and giving your dog what they deserved.
Pet loss grief is tough
nonnie. I had to say goodbye to my dog last year. Actually, the one year anniversary of her death is coming up. I am so sorry for your loss
nonnie. I really, truly am. It can feel so hard at times, because I think some of us wonder if it's even okay to grieve for as long and as hard as we do- it doesn't feel "right" since it was "just a dog" but pets brings such immense joy and love into our lives, it's only natural that it hurts so, so much when we lose them.
There's a pet loss thread in /ot/ (>>>/ot/1364964) if you'd like to post about your dog, and I hope you do. Your dog led a life to be celebrated, your dog led to do good things for yourself! I hope you might be able to find joy in long walks once more, I hope you'll be able to celebrate your dog's life. I frequently tell myself that when my dog died, she took a bit of my soul with her, but I believe that I held on to a little bit of hers when she left this earth. I feel like she is always with me. I imagine myself holding her and hugging her tight, and I hope that she can feel all the love I still hold for her, wherever she is. I don't really believe in heaven, but it helps me to believe that it exists for our pets. I hope our dogs are having a good time together in puppy heaven, running free and being little rascals while they wait for us.
Please take care of yourself
nonnie. It will hurt and hurt and hurt, and I wonder myself if there will ever come a day when I stop crying so much because I miss my dog so much. But we must continue on. I strive to be the person that my dog believed me to be, the absolute best person that I can be, and I hope that you will feel the same way. Love you nonna ♥
No. 347727
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>>346804I work in a huge main city library where it's busy and there is a lot of mental, emotional and physical labour due to the circumstances people come to us in (about 5 percent of my job revolves around books) but I think it's the mental divide between "I'm using my brain in a library" VS "it's my days off and I'm decompressing at the gym" that helps me get that motivation. At first I found it hard but it's almost second nature now and I look forward to my mornings that I get to go to the gym. Take it in baby steps nonna, you've got this!
No. 347746
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The sport I do is pretty high risk, and I tend to get hurt whenever I increase my training intensity. Logically, I know it's because I'm a chronic under-eater/under-sleeper and that puts the body under a lot of stress, but it's still hard to break the mental association of going hard with getting hurt. Every time it happens I end up taking lots of time off of training and wasting time doing easy shit instead of building up intensity and eating more like I ought to be. I've never had a serious injury, thankfully, though lately my wrists suddenly started hurting like hell and it scared me straight, so to speak. Going to do things the smart way this time and increase my caloric intake so I actually recover properly instead of scraping along ana-chan style.
No. 347885
>>347865Six pounds in a month is still good progress, especially since you're weightlifting. Your routine sounds fine and you'll see long term success by having one that's easy for you to maintain. I think you're being too hard on yourself,
nonnie.
No. 347974
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Lost about 4.5-5 kilograms in a month, although the original big drop in weight is probably me recording the starting weight at my puffiest and most water-retentive period, but seeing the scale go over 75 kg was that scared me into stopping my comfort-eating instantly. This morning I weighted in at 70.2 kg (170 cm) after skipping out on weighting myself for like a week, which felt nice. Tracking actual changes in body size would probably be better but I'm way too lazy for that, but I notice how loose my clothes are becoming. Honestly I feel like I'm almost done with my weightloss, I'll probably still stay at the same deficit and cardio for another month or so since it feels relatively easy and tires me out enough to get better sleep, but my goal would honestly be to recomp, not to become a ~60kg skinny legend (and also don't want to buy a whole new wardrobe).
I weirdly don't have a lot of problems with my looks or proportions, my belly's probably never going to be tight and pretty because of the skin being generally loose in that area, so it doesn't feel like something I should even bother to be concerned about, I have no problems wearing a bikini regardless. I do want upper body strength though. For now I've signed up for some free trial classes that will be available at our university thanks to some sports promotion week, then sign up to one of those fitness trainings if they seem underwhelming or have douchey coaches. If not I'll have to look for something else.
No. 348042
>>347901Let's imagine an average 5'5 girl, 30% body fat (kinda tubby) at 145 lbs. A healthy rate of fat loss is 0.5 - 1% of body weight per week, starting off closer to the upper limit when first starting the fat loss phase and having more to lose, then getting to the lower end as the fat loss progresses.
This person would be looking at losing between 3 and 5.8 lbs per month. I don't know your stats, but I hope you can see that 6 lbs is actually incredibly progress!
A single fat loss phase shouldn't last more than 12 weeks, before taking a break for 4-8 weeks to adjust to maintenance at the new body weight. Let's say this person wanted to get all the way down to 23% body fat (very fit looking) at 130 lbs, meaning they would have kept the same lean body mass they had when starting. That program might look something like: month 1 lose 5 lbs, month 2 lose 4 lbs, month 3 lose 3 lbs, now time to "diet break"/maintain for month 4 and for month 5 actually hit the weights a little harder and increase calories to gain back 2 lbs(~0.25 lbs /week). This is because they will have lost some muscle mass (lean body mass) and need to gain it back to meet the goal. Now month 6 they would enter diet phase number 2 weighing 135, aim to lose 3 lbs, month 7 lose 2 lbs and there you have it our imaginary person now looks like a fitness model at 130 lbs 23% body fat.
Obviously this is made up and real life never works like that, but I just wanted to walk you through some realistic, healthy rates of fat loss to show that this stuff doesn't happen overnight, and it honestly sounds like you're doing great, and also you can see that even a "small" change of 15 lbs can take a long time when done right. Just remember,slow is fast; I mean big changes quickly almost never stick, and the rebound means that when you look a few years down the road, the person who stuck to tiny CONSISTENT rates of change will always win.
Keep it up!
No. 348236
>>348159Fuck what other people think and like
>>348172 said, most people probably don’t care about what you look like or what you’re doing. They’re focused on their own goals and form. You have to do it for yourself and stop making excuses! Get in there
No. 348323
File: 1694519838027.png (6.61 KB, 228x221, images.png)
Any nonnies have any tricks for getting out of a plateau?? I've lost about 30lbs this summer which is great, but for the past two weeks my weight hasn't budged unless I weigh myself after I poop lol
From what I gather, most people say they eat at their maintenance calories for a couple days, gain a couple pounds, but then are able to lose again after. Has anyone done this? I'm just worried if I start eating a lot again I won't be able to drop the extra weight. I usually eat around 1300-1400 calories a day so I know I'm in a deficit because my maintenance is over 2000 calories I'm 5'10 and fat kek I don't even know if I can make myself eat that much in a day anymore either.
No. 348354
>>348323>>348328I wouldn't pay any attention to calculated/predicted maintenance; it's useful to provide a rough starting point but the definition is just the amount you need to maintain your mass. If you are consistent with caloric intake and your weight is stable… congratulations you just found your maintenance calories.
Also NEAT accounts for more than people think, it's often due to NEAT gradually decreasing across a weight loss phase that people feel like they are chasing lower and lower caloric intake without changing weight. That's where the concept of a diet break is useful; increasing intake (by a small amount!) Allows NEAT to creep back up and once you've stabilized and start reducing calories again you can resume the weight loss.
If you're eating 1400 don't think a diet break means going to a 2000 "maintenance", it means 1400 is your maintenance and going to 1450-1500 for a few weeks, or maybe up to 1550 if you can without too much weight gain. Also if your surplus is only 100-150 calories, you won't gain a ton of weight back because that's literally not enough calories to do so. Any time you see several pounds of gain in a week or two on that small of a surplus, it's just water retention as your cortisol levels drop, hormones normalize, overall stress comes down etc.
No. 348383
>>348354>If you are consistent with caloric intake and your weight is stable… congratulations you just found your maintenance calories.god fucking damn it, seems like mine is 1100-1200 and i'm not even a skinny womanlet. every resource ever says 1200 is the BMR (not even TDEE) of a very short woman or a child.
no noticeable health problems (i've had hypothyroidism in the past but i fixed it by taking prescription meds).
No. 348544
>>346143OP here. Surprisingly I've been more consistent with going back to swimming, once a week at the minimum after work, twice a week ideally, compared to daily yoga or stretching.
But it feels good, plus I have to walk to the swimming pool from the nearest bus or tram stop and vice versa to get back home in any case so I get some extra steps in too. I wanna wait until I get a good rhythm with everything for two months to see if and where to up the ante, by doing some weight training again (since that used to be my thing during the lockdowns).
But November I'll also be in the US for a good 12-15 days in the Thanksgiving period so I don't know if I have the opportunity there to keep the routine going there. That'll be complicated.
No. 348556
>>348383For 1200 calories to be your maintenance azt 5'10 you'd have to be bedbound, or you're not actually cured of whatever hormonal/metabolic problems you have. Seconding another anon where you're either extremely lowballing the calories you take in or you need to check in with your doctor.
Maintenance calories in general also might change if you lose muscle mass thanks to low calorie intake, since muscles eat up a lot of energy. The BMR of someone who's 154 lbs with higher % fat will be lower than someone the same height and weight but made up of more muscle tissue. So if you're only losing weight but not doing anything against muscle loss, it'll be very hard to prevent a rebound weight gain when you think you're eating at your "new maintenance".
No. 348560
>>348509I weigh down all my food (on the kitchen scale) and correct the calorie data in apps if it's outdated and the label shows a different value.
My NEAT could be very low, I don't go outside often, and when I do, I don't walk a lot, I take a bus or a train. I'm unlearning that though since I can (and often do) walk to the nearest subway station myself instead of taking the bus to there.
I don't have friends to go out with so I guess I could take walks alone with music or podcasts. I did that very often in the past.
>>348555Maybe it's time for another check up then. Doing a MRI of the thyroid is the hardest part in here since you'll have to wait a very long time to get one for free and the paid options are quite costly.
>>348556I actually don't have a lot of muscle (bf 21.4%, 50 kg) and getting protein in (I don't have a lot of options) is a bit hard but I could manage.
No. 348579
>>348560Hold up is this you?
>>348323>>348383I.e. "not a skinny womanlet" but also 21% bf at 110 lbs? And 5'10? If you just dropped from 140 to 110 then no wonder your bmr would be so low, because your NEAT is fucking tanked after the weight cut.
In either case, if you want to increase your BMR (which you should because being limited to 1200/day sounds miserable) you need to gradually increase your calories and YOU GOTTA LIFT, GIRL
More lean body mass is a cheat code
No. 348588
>>348579No, I'm not the 5'10 nona, I'm shorter than her (165cm/5'4 which could be womanlet-tier depending on where you live).
>you need to gradually increase your caloriesHow gradually are we talking? I'm definitely going to gain fat if I increase them abruptly. Gotta buy the protein powder though, that's for sure.
No. 348606
>>348588enough to gain ~0.5 lbs (0.25kg) per week, while resistance training with some sort of progressive overload. As long as you're doing that then you're going in the right direction and the details don't really matter.
Start by adding 100-150 calories to your current intake and aim for that goal every day for a week or two. Weight yourself at the same time first thing in the morning a few times a week, record it but DON'T think about the daily numbers and go changing the plan. Look at the trend line over a couple of weeks and aim to have a steady average increase in weight, equal to around 2lbs/1kg at the end of the month. Hormonal changes, sodium intake, and other things can cause weight swings of a pound or two just in water, so the short-term line can look sort of jagged. That's why it's important to give it time and look at the average over a few weeks.
If you do that for a month or two you will have gained some lean mass, minimal fat, and you'll be at a higher BMR, eating more, and having more energy.
No. 349308
>>349157I might try this. My friend DESPISED it so much, but I never tasted it. I'll see if anyone would potentially want to buy it (or take it off my hands kek) if I don't like it.
I actually went to tried some bars at the store and liked the banana bread one.
No. 349322
What are good, low calorie replacements for heavy cream? I have ARFID and genuinely cannot eat anything outside of 3-4 meals without vomiting. I’ve gone to ED clinics, I’ve had food therapy, but I can only physically stomach these few meals.
I try to make the meals healthier (adding spinach to smoothies, switching to veggie ravioli instead of meat, making homemade chow mein instead of cheap takeout), but I’m struggling with the sauce. I cannot eat the pasta without a very specific pasta sauce, which is heavy cream, Parmesan cheese, tomato sauce and basil. I have already replaced the pasta with low calorie protein pasta, but I’m wondering if there’s anything I can do to make it healthier.
No. 349332
>>349156>>349157>>349319Spirutein is pretty weak sauce as anon pointed out but it also has to be blended or it will be chalky and gritty. Maybe I've tried the wrong ones but I fucking hate plant sourced proteins as well, there's this awful health food store taste that I think comes from the pea powder. My recommendation is pristine protein, 90 cals for 20g of protein and it tastes great, mixes smoothly with water too though really I think a smoothie is the best way to eat protein powder. I'm seconding Ryse for the same reasons and there's a better range of flavors. Expensive though so look for deals. I also really like the sinfit waffles and pancakes.
>>349322Try coconut cream nona!
No. 349345
>>349322>switching to veggie ravioli instead of meathonestly if you have an extremely restrictive diet, a little meat would be good for you. you won't be able to get a good range of amino acids and other easily absorbed nutrients on such a diet.
for the sauce, i would recommend half and half and letting it simmer longer. if that's way too light maybe 3/4 heavy cream 1/4 whole milk
No. 349583
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What's your pet peeve at the gym (outside of creepy moids)?
Picrel I hate when people spend way too much time on their phones between sets on the leg press. I don't know why this machine in particular people do this the most. Maybe cause they're reclined idk but I notice it constantly on leg day. My gym only has one and people be taking five minutes between sets to look at insta or text. It isn't a machine for your thumbs!
No. 349588
>>349583Since I'm going to the gym for the first time soon, can I ask something retarded? kek
Is it weird or annoying when someone is using the leg machine or weighs and stops after some sets, waits a minute while still standing in the machine doing nothing and then starts again?
No. 349597
>>349583>What's your pet peeve at the gym (outside of creepy moids)?The radio ass music and DLers who insist on dropping their fucking barbells loud as possible.
>Picrel I hate when people spend way too much time on their phones between sets on the leg press.I'm guilty of this, kek. Although I do it mainly because my gym is empty and has 4 leg press machines.
>>349588NTA, but do you mean reps? It honestly depends on how busy some gyms are, and how long of a rest you take. People who attend the gym understand that someone is currently using that equipment and they might be done so. Honestly, some people just ask if they can use it/it's free and you can say yes or no. Maybe nonnies from busier/smaller gyms can drop in or counter what I've got to say!
No. 349602
>>349597THE WEIGHT DROPPING U
TRIGGERED ME KEK. There are some old men who also use machines in a similar way, doing the reps super fast and letting the weights slam down with each one as they clang the bars together or yank them down etc I hate it so much it makes me seethe and I always shoot them disgusted looks
No. 349616
>>349583when groups of friends go to the gym together and then stand around talking in the aisles, totally ignoring people who are trying to walk by, or WORSE all use one machine and then spend 5-15 minutes between sets just sitting and talking. i see this at my gym all the time cause it's attached to a university, guys will come in with five of their closest bros and take turns using one machine so that they literally occupy it for nearly an hour. oh my god it makes me want to kill.
>>349588no not weird or annoying at all. it's normal to rest between sets and especially if the gym is busy, you'll want to stay on the machine or near it so that people know it's occupied. just keep your rest time to about 2 minutes or less and if someone asks you if you're almost done, tell them how many sets you have left and offer to let them know when you're finished. it's only weird or a problem if you walk away from a machine and leave no indication you're using it then make someone else move or if you take too long to rest.
No. 349621
>>349588Ayrt and no! Like
>>349597 and
>>349616 said, as long as its only a minute or two, it's totally fine to rest. More than that and you aren't resting, you're just texting!
>>349597You're good,
nonnie. It wouldn't drive me so crazy if my gym had more machines.
>>349616I hate that, too! I guess my general pet peeve is people not being considerate of hogging the machines. Oh and don't get me started on filming at the gym!
No. 349652
>>349616Yeah, I get you. For some reason at my local gym it's common for people to sit next to a machine and text while they rest from their last machine (not required?????) There's been a few occasions where I walk up to a machine and someone who was beside on their phone would be like "SorrrY Im UsIng It" (lmao bitch no you're not).
And hello, hi. I'm new to this thread. I wanted to wait a bit before posting but I'm doing keto and I lost 6 pounds from it so far! To any keto nonas out there, how do you make it suck less? I've gotten good at refusing sweets but damn, I just want to make a whole bunch of keto pastries and gobble them up.
No. 349654
>>349652Keto has been pretty difficult at the beginning. I'm forced keto due to diabetes and other issues so I had to make the best of what I can with it. The only thing that sucks when it comes to keto breads and sweets, they're usually pretty pricy. Typically, as long as you get sweets with erythirol, monk fruit, allulose, and stevia, you should be good. Avoid the other sugar substitutes. Maltitol is the avoid 75% of the time, it gives me the worst gas.
I've been doing keto for about 4 years now, I've limited myself to 40 net carbs a day, so it's lazier than most. I've learned to love peanut butter more than I previously have. I also treat myself to the Duncan Hines keto brownies, it's $5 for a box for me, but it comes out to satisfying my sweets cravings for at least 10 days, sometimes I sneak in 2 servings when I cut it up in 12 pieces lmao. Having a bowl of whole milk yogurt with a mixture of nuts and berries is my go to for breakfast.
Either way, definitely tap into the savory part of the diet. Butters, oils, and creams. I've made amazing soup taste even better by making it creamy.
No. 349844
I'm short and skinnyfat and I look the same even though I'm 20 pounds heavier than I was in college. I try not to feel like shit about it and hyperfixate on a number on the scale, but I do. I've been weightlifting for about a year now, twice a week (because of my schedule I can only fit it in during the weekends). The only reason why I haven't given up despite still looking skinnyfat is because I feel so much stronger, and I know I'm stronger. I can deadlift almost my entire bodyweight. I used to hate cardio because I felt like absolute shit, but I decided to throw in a simple 5 minute run at the end of my workout and I'm not even winded despite running at a good, consistent pace. That's insane to me. I no longer have weird body aches (especially lower back pain was an issue for me) and I'm so flexible now (I can do front splits!).
I tell myself I need to work out more, I need to do more. Realistically, going to the gym isn't my life and I think 2x a week is good for my schedule and I am still getting a lot out of it. My diet isn't the best, but I cook most of my meals with an emphasis on lean protein and lots of vegetables. I'm only human and have a massive sweet tooth that I try to reign in, but god help me if someone offers me a slice of cake- I will take it lol. I follow a lot of fitness people on instagram and I think it does contribute to my dysmorphia, and I don't know how to feel when I see female bodybuilders post stuff saying "you CAN achieve your best physique, you just need to put in the work and be more disciplined." On one hand I know the human body is amazing and I've achieved so much and can continue to achieve more, on the other I think to myself "wow I'm just not trying hard enough, I'm not disciplined enough" and I feel like shit.
I've been working out for a few years now, but it wasn't until I started doing my 2x weekly weightlifting when I finally was able to be consistent without feeling burnt out from lack of aesthetic results- because now I can focus on seeing the weights I lift get heavier and heavier over time. A year ago I started by doing RDLs with 40 lbs, now I'm doing 95lbs. I am happy with what my body can do and what time I can dedicate towards taking care of my body, and a large part of me wants to focus on fitness so I can continue to be independent well into old age, but I can't shake off the feeling that what I'm doing is all for naught just because I still look skinnyfat. Looks aren't everything but the brainrot is real and I'm constantly at odds with myself. Maybe I should try harder, eat better, and I wouldn't be skinnyfat, but I'm just a regular person working a 9-5 who doesn't even post that often on social media.
No. 349849
I keep seeing this post floating around about how toning is a meme and that it's "almost impossible" for women to get bulky without roids, it drives me fucking nuts. What do you mean, impossible? Women are too dainty and small to get big muscles? Stupid. My own progress is already way beyond what I thought I could achieve, and the only thing I can think is that this person must not exercise themselves. If they did they would know that it is possible.
>>349844Keep going anon, your progress is incredible and I'm very impressed with your rdl's! Maybe unfollow or mute some of those people until your self image improves, I struggle with the same thing and it's hard to avoid doomscrolling (insposcrolling?).
No. 349920
>>349911I mean, yes, you need to take things slowly because if you buy tomorrow a 10 kilos dumbbell and start lifting it even though you’ve never lifted anything as heavy for the sake of working a group of muscles, yes, you will fuck up your life because you could end up hurting yourself badly.
But by doing some simple exercises just imitating youtube videos or pictures from the internet, with some light dumbbells, doing simple yoga poses and such, you won’t fuck up your life, your body won’t go from a hourglass to a block of cheese and you won’t develop canckles.
Honestly though? I prefer making sure I can find someone to help me understand what I’m doing, it’s too easy to do a squat while holding some dumbbells, but you either need a big mirror to watch yourself and see that you’re doing the right movements so the right group of muscles are working as you need, or you need someone to correct you and help you understand what you need to do.
No. 349936
>>349865day 1/30
My daily update, I didn't eat at my desk although I almost slipped up a few times out of habit. I did however snack while cleaning my house so I didn't manage to stick to my at the table only rule. I am still drinking sugary drinks at my desk and while walking around. I do want to aim to break that habit but that's a whole other can of worms. Going to leave a note at my desk with a reminder to not eat there…
No. 349939
>>349924Actually, it really is better to get a few gym classes because you will slowly get to actually know what you need to do, once you’ve memorized the exercises, not only the technique but how your body
feels the exercise, then you will have a better idea of what to do at home.
I used to workout just following videos and pictures and I never felt a bit tired, maybe kind of sore sometimes, but that was because I actually didn’t know what I was doing, I was basically pretending to know what I was doing and killed myself doing cardio
Which is something I love tbh I never got injured though, because I knew my limits and it’s honestly really important to listen to your body and know your limits, like, just because your legs are hurting while lifting doesn’t mean you’re doing a good job, a muscle working and a muscle hurting feel completely different.
No. 350035
>>349936day 2/30
Completely forgot to make my "do not eat at the desk" sign but I still managed to not eat at my desk.. I believe this mostly was because I'm also limiting my internet use and it made me not want to sit there. I still ate some snacks on the couch but I can say I mostly ate at the table. Also didn't binge! Gold star for me! I'm going to add a 64oz jug of water every day to this habit as of today.
No. 350145
>>350035day 3/30
Didn't eat at my desk today, didn't even sit at my desk till now. I drank half my 64oz, I'm going to try to drink a decent amount of water before bed though. Still ate some snacks on the couch, but mostly ate at table. No binging today! I need to work on my intuitive eating and listening to my body for when I'm actually hungry, thirsty, etc.
No. 350305
>>350241Nona I've been thinking of doing BJJ! There's a place near me that offers a free trial month. I've been putting off trying it in case I love it and I don't know if I'm ready to commit to spending more money lol. Are you sore from muscle fatigue or getting hit?
>>350160If they notice they'll probably be happy to see you again and you might get some genuine "welcome back"s. Fuck those people who would judge you for it, enjoy your health regardless.
No. 350336
>>350145day 4/30
Didn't eat too well today unfortunately. I didn't eat at my desk which of course is my goal, but the real goal is conquering my binging…and today feels like a bit of a set back. I did drink a decent amount of water today so thats a small plus.
No. 350455
>>350185Yay
nonny, that's great that you found the moment that works best for you.
I had the same this evening after work with swimming (swimming nonna from
>>346143 that has failed to go last week but is trying to be accountable).
Since I live in a big town we have different swimming pools in different neighborhoods, but the subscription card works for all of em.
I went to the one that's kind of in a ghetto area, for the lack of a better term, and I was lucky to be able to share a lane with just one slower old man and go to my rhythm (and before a wave of late opening hours swimmers joined the frey).
Sure that means it takes 30-40 minutes for me to get back home and eat dinner but eh. If I go back two more Thursday evenings to test out if that's always pretty empty on that time slot, guess I don't really care lol.
No. 350480
>>350472I go to a women's gym and surprise surprise, most younger women wear normal cute gym wear instead of baggy clothes there too. I don't care much about looking put together, but I do care about maintaining a comfortable body temp and for me that's leggings and a sports bra. I'd never be comfortable wearing that around men though, thank fuck for my gym.
I do concede athleisure wear is getting pretty sexualized lately, like those scrunch bum leggings. But if men didn't want women to try to look sexy they should stop giving us attention and validation for it… men would never reign in their own behaviour though, they just expect women to somehow decide that, even though looking hot has only ever benefited them, they should be ashamed of themselves for daring to meet beauty standards they would otherwise be punished for not meeting. We really can't win.
No. 350486
File: 1695957923363.jpeg (32 KB, 346x1100, D61CC46F-FED0-4949-91F9-4A6D28…)
>>350472You’re supposed to wear pic related, silly
nonnie! I honestly don’t even give a fuck anymore, I’m not even attractive or in a good shape, and I just wear whatever I want, if it’s too hot I wear my biker shorts and sports bra, if I’m feeling lazy, I put on a random pair of leggings and a loose shirt without a bra and whatnot.
Men are just always mad at women for any reason, the more you read or listen to their retarded braindead comments, the more insane they will drive you.
Like, a woman could wear pic related and she would be criticized for doing so, she could wear short shorts and boob tape and she would be criticized the same way as the woman in a burka with hijab.
Men are just catty by nature and master projectors, they will never stop talking shit about women while also saying that it’s women who are doing so. (I know some women are catty but at this point I think it’s because they get influenced by moids).
No. 350490
>>350336day 5/30
Didn't eat at my desk but had another hard day with food. I've been doing alot of housework lately and I have a bad habit of snacking while working. I think it's a stimulation thing at this point. (I have adhd) I unfortunately snack on not too healthy stuff, and eat quite a bit. Not quite sure what to do at this point, if I throw away the snack food theres a good chance I'll just dig it out tomorrow (gross I know.) I did a pretty good job with my water consumption so thats a positive atleast.
No. 350992
File: 1696272857419.jpg (74.33 KB, 1000x1000, 9b9cc743f56154c59ded97dc7a87c8…)
>>350981You could try climbing pants for winter, they allow for a huge range of motion and are made to withstand being dragged across rock faces.
No. 351048
>>351037If you want to run outside on pavement, make sure you’ve got the right shoes! It’s super important for your ankles and feet and your joints in general. Same goes if you’re going to do trail running. Absolutely start with intervals, in my experience it’s the best way. You can gradually push those intervals longer and longer, like from running for 1-2 min to 4-5, then maybe even jump up to 10 from there, it’s all about finding what works for you. I used to run the same route every morning, a straight three miles, and I got myself started by doing two blocks running, one or two blocks walking, and repeat, until I could do more and more. Happy running, nonna! It feels so amazing when you hit your stride and are able to push yourself. Endorphins post run are fucking awesome. Make sure you get enough carbs also once you start running for longer intervals, and stretch as much as u can!
No. 351080
>>351076Time your workout for just before you'd shower regardless? Put dry shampoo in beforehand too, no need to wash your hair every single time you work out.
Also not all exercise makes you that sweaty. Walking in cool weather, weight lifting (I only get sweaty on leg day), maybe some more niche sports like ice skating.
No. 351230
>>351226Way to go,
nonnie! Spill your secrets. How'd you do it?
No. 351256
>>350455Swimming anon again. I originally wanted to try out the pool that's open on Thursday evening to check if it's less busy than the one that's open Wednesday evening. But because I'm going to a concert after work with my colleague tomorrow, I had to pull through a long ass work day (8:30am-6:15pm due to a team meeting) and I forced myself to go to the busy swimming pool nonetheless. I'll check out the other pool next Thursday after work again, since I'm about 70% sure it will be less busy than open Wednesday swimming pool.
Feels good to have a streak going on, even if it's just once a week for now. I don't think I can trust myself to get there twice a week for now, I'll up the ante if by January I'm still going strong.
The one thing I haven't really done before starting at the end of August though is really jotting down how much I'm weighing to see the progress, cuz I'm kinda focusing on strengthening my back (I'm struggling with low back pain from bad posture, and kyphosis).
But progress will be made nevertheless.
No. 351477
File: 1696574950599.png (921.22 KB, 864x1388, slv.png)
Does anyone have cute gym outfit recommendations? I feel more motivated to work out if I have a cute outfit on. Scrote attention isn't a factor, the place I work out at is all women and gay moids. I like things like this set from Silverwind.
No. 352030
File: 1696857478576.gif (389.81 KB, 220x167, my-true.gif)
well anons, i'm almost there. starting the year at 137, which was my highest weight i've ever been, and currently sitting at 124 solely from diet changes. i've eliminated fried food/fast food, limited snacks, and sometimes skip one meal. i also allow myself to get fast food when i have a craving, but if i get the fast food, that is the only thing i will eat all day.
my goal is sub-120. starting medication made me gain weight to a degree i never have in my life (im used to being 110) and i feel strong even though my weight loss is not hugely significant. keep going nonas, stay persistent, you got this.
No. 352199
>>352165Wym? I only ever seen starvation mode among anorexics to explain weight gain even when they've been eating little to nothing and gain weight
Even if fatties did use starvation mode as cope when is starving ever healthy? If you feel unwell it's a sign you're doing something wrong, it's better for fatties to eat fruit or something low cal so they don't go hungry than to sit around screaming at them for not wanting to feel hungry
No. 352216
>>352199Anorexics don't think starvation mode exists… they know perfectly well that starvation results in weight loss, that's why they do it.
It's a classic fatty cope but also comes from well meaning ignorance, it's a long standing myth. Obviously that doesn't mean starving yourself is healthy and nobody said that, malnourishment is extremely unhealthy and binge eating in response is very common anyway.
No. 352316
>>352216During any long term caloric deficit (not just starvation) the metabolism is slowed, because the body wants to be as energy efficient as possible and will adjust accordingly. It's not that you will gain weight from it per se, but that the BMR gets lower and lower over time. It can be counteracted by having a 48 hour refeed period, less than that won't work. Other than that, during caloric deficits you will automatically move less, less fidgeting etc., things that can add up to 100-200kcal a day depending on how drastic the deficit is. This means that your TDEE can end up a lot lower than calculated, because the body will fight you being in a deficit.
So that's why you should plan 48h refeed periods about every 1-2 weeks during longterm weight loss to prevent the metabolism slowing down and estimate your TDEE to be a bit lower than expected when you're in a deficit to account for compensatory mechanisms.
No. 352353
>>352232Most of the times I'd probably argue this is water weight / cortisol. Maybe heavy dehydration if it's dry fasting. You'll gain weight short-term, but there's no way you'd gain weight in the long-term if you fasted for 2-3 days straight. Anorexics also obsessively jump on the scale every 2-3 hours, and body weight tends to fluctuate all the time. Compounding what
>>352316 said about your BMR going to shit in a state of heavy restriction, you'll probably just fail to lose the expected amount of weight to substantiate the time spent fasting - ergo "starvation mode" seems more and more likely.
>>352149I know anons have probably sufficiently convinced you this is a dangerous path to walk, but I really would recommend raising your intake to something along the lines of -500 your TDEE, with an emphasis on protein. Not sure what your fitness goals are, but there's nothing to be gained (kek) from losing all of your muscle mass from starving. At most, you'll lose the weight entirely from muscle mass and be stuck with numerous health problems from malnutrition. Also losing body weight isn't everything, especially when all of that weight is muscle instead of fat, maybe you could focus on something less
triggering, maybe like clothing size or strength?
Also, this might be a little invasive or presumptuous to ask, but are there other issues happening in your life? Stressors? If restriction seems like a coping mechanism for something else, then maybe you should focus on the feelings that make you feel like heavy restriction is something you "don't want to give up". I believe that you can lose the weight healthily
nonnie!♥
No. 352474
>>352413Man, you reminded me of the interview of a candidate of the French version of Survivor who stayed the full 40 days and even won in the end. He talked about the aftermath of almost no food and surviving in the wild (they have a makeshift camp they build themselves, very extreme weather conditions, insects, having to forage or fish themselves, starvation, extreme challenges with running, climbing, pulling, swimming etc. to go through every three days or so), which entailed having hair loss, overeating and other things he had to get a nutritionist and a doctor for to get back to a normal state.
The low calorie intake probably wasn't the worst thing for your body if you still got enough water, enough sunlight and enough sleep.
If more criterions were impacting anyone's lifestyle, like in that Survivor show, then the consequences on one's body would worsen for sure.
No. 352726
>>352414>>352474I lost roughly 12kg I think, I wasn't keeping exact track of my weight and would still occasionally eat more than the 300 calories when eating with others (which was like once a week maybe) so I think that may also have helped keep me ok. I was just slightly overweight for my height when starting and landed in average weight because of it, so that may also have been a factor. If I had ended up in anachan levels of thin it may have affected me more. I also didn't do heavy physical work and could get proper sleep etc.
I'm not advocating for crash diets, but it was really beneficial to me in the end because once I realized how little I was eating (it really felt like way more because I ate tons of salad) and I started eating a proper amount I still didn't gain the weight back.
No. 352745
File: 1697207905537.gif (735.98 KB, 297x400, 1610928557554.gif)
I MISS THE GYM SO MUCH, NONNIES. I've been sick with such a nasty cough/cold. My neighbour's kid got some super bug from school and I caught it. Doesn't help I have asthma so my lungs are shit. I couldn't even eat or sleep properly, and I lost a lot of weight in the 10 days..
I'm kinda upset about the progress lost. I'm going to go for the first time again in a while.
No. 352774
>>352748You're so cute
nonnie, enjoy your roller skating!
No. 353201
>>352822>anxiety about the gymI recently saw some advice to just go and walk on the treadmill for thirty minutes. Eventually you get used to being there and you gain confidence to do more things.
>>352970Do you have a protein goal? I think the regular adult baseline is like 80 grams which would be really hard to fit into one meal (unless there were courses). Are you eating enough carbs, too? That will help you get the best nutrition out of what you're eating.
No. 355454
>>355338thank you
nonny! once I hit my goal of having a 24”-25” waist I’m probably gonna start gaining some muscle again, maybe even get some ab definition
No. 355614
File: 1698493116253.jpg (35.32 KB, 564x564, a5314d85dbc3988a7728c20cac7257…)
I have unwillingly joined the anorexia war.
I am not anorexic, the only eating disorder I have is binge eating and I had it for years which caused me to be overweight and dieting for most of my life with no fruition, I kept gaining weight but I quit trying to diet for a while and solved some of my unaddressed mental and behavioural issues then I started a diet seriously with a whole lifestyle change and it worked this time, I went from having a 29 BMI to a 20 BMI.
I still live with my mother and sister, I have always been the heavier sister, my sister is younger than me and she's been thin all her life, I have some knowledge of the ED community solely because of my familiarity with imageboards, and I know that k-pop fans tend to be part of that community, my sister would skip meals and she lost even more weight having the BMI of 16 so I was concerned and I told my mother about it and she said it wasn't intentional and it just happened, fast forward me losing weight a year later and she is still the same weight she is and she is maintaining it by calculating everything she eats, I don't care because she is an adult and she should know better and I feel like a hypocrite because I was on a strict diet for a while.
occasionally I talk about my diet on Discord because I am open about it, but I took a break about two months ago and realized that my sister is in fact competing with me, she started eating more and stopped working out when I took my break, and I'm actually slipping back into binging plus some of my old habits are slipping back because they are comorbid apparently. I am trying to get back into dieting because I haven't reached my goal yet and I have gained some weight back and my sister is back into working out and eating less, burning 500Cals a day and walking so many steps. it's actually absurd because one of the people from Discord who is a fatty started dieting also and she does keto and weird contemporary diets but she also started posting about burning 500-1000Cals from walking and lifting weights, additionally, my IRL friend now talks about eating nothing all day but a bagel and coffee, even my aunt is asking me for diet tips and is trying to do an extreme calorie deficit diet, and I feel like I am being under attack while I was taking a break enjoying food and enjoying being a slob women around me are all starting to do these things that I shouldn't be doing because they're unhealthy but I am also spiralling back into my old self who had so many issues so I am more inclined to join the war and hope that I didn't waste too much time being a slob and I can catch up with the others.
I am not insane, all these women are seeing that I am happier and better looking than I used to be and are competing with me and it is making me rage because I haven't been on my top game and I have been telling myself that they just were inspired and it is good to be a good influence because I did it the healthy way, I take supplements and did regular blood work and consulted with my doctor and I made sure I ate food with high nutritional value, I told this to everyone that ever asked me for tips because I don't want to be responsible for people hurting themselves but they seem to not care about health they just want to compete with me. but at the same time, I feel guilty because some of these women did have a history of ED and I feel like I triggered it for them but it's also not my responsibility because matter of fact what was the catalyst of getting back into binging after finally thinking that I am regaining my ability to feel full I got back into binging because of people around me, they kept saying that I am withering away (I wasn't) and that I am not eating anything (I did eat) so I began socially overeating so people would stop making these comments about me even though I am just a healthy weight and I am still a little fatter than I'd like to be but I kept overeating and making a statement of it until it carried into my daily life even when I'm alone and I lost my ability to feel full again and worst part is that the comments did not stop despite all my effort despite showing them my blood work despite everything, some of them, including my mom, literally said that they want me to be overweight again and it suited me better! I can only think that this is said out of spite or to make me less of a competition because I had health issues being overweight and I couldn't go outside because I had zero confidence and I hated myself and everything in my body was messed up from all the junk food and my hair was falling out and people treated me really badly even my family used to bully me for my appearance and men never looked at me twice, and now I am healthier than ever feeling better than ever and being a normal weight, people are nicer to me, and men talk to me more often and I get cute interactions, now I get asked to get back to where I started? I told those people all these things and that I am happier now and they just said that it doesn't matter because I look terrible, I can only think that I am in a vicious war and that the things people say about women competing and coming for each other being true, I can't take this anymore.
No. 355657
File: 1698524620668.png (4.69 MB, 1624x1776, 1698523107251.png)
I guess it wasn't this thread but I could have sworn someone here asked for vegetarian low calorie recipes for weight loss. I found a vegan resource.
https://www.youtube.com/@HighCarbHannah/playlistsI like her "eat more weigh less" playlist; essentially she's doing high-volume / low-calorie by just eating a shitload of vegetables or putting low calorie bulky vegetables in things but the food looks good. She also doesn't seem to use oil for cooking. She uses an instapot a lot but if you don't have one that's not an issue, just make it in a normal pot.
She's pretty good if you like to learn from video. if you prefer reading she has a list of free recipes here:
https://highcarbhannah.co/recipes/ –not sure how comprehensive it is. She sells ebooks so beware there's a lot of advertising for that through the link. I tried to find them for free online but only found her sauces recipe book.
No. 356177
>>356105maybe? breasts are partly made of fat and if you lose some fat it could affect the amount of fat in your chest, depending on your fat distribution.
i could swear i saw an article a few years back where a young lady went from like HH to a B or something with a bunch of pec exercises and weightlifting, but she mustve had a pretty optimal body type to do that. no harm in trying tho
No. 356549
>>356436Anyone who's been under the knife would do anything they could to avoid going under again unless they're a munchie or addicted to plastic surgery. I'm always
sus of "women" who want reductions without having something like gynecomastia. If your boobs aren't too big and you want them bigger, just lose weight. Trust me, those will be the first to shrink.
No. 356742
I’m 5’2”, my whole life I was skinny, then my mental health started failing due to coming to terms with my abusive childhood, my best friend committed suicide among other tragedies, and COVID, and I ballooned up to 145-150 pounds (not precise as I didn’t own a scale) due to stress eating and having too much disposable income (ordering junk food every day). I didn’t realize I had body image issues until I gained weight. Yes, I was overweight but in my mind I was disgusting and obese. I stopped leaving the house because I was too ashamed, which led to further inactivity. I’ve also never been an athletic kid, my body was always a source of shame and pain so I coped by dissociating from it.
After hitting rock bottom, I started to explore different exercises that I enjoyed and tried to eat healthier. Managed to lose about 5-10 lbs this way but then hit a plateau. Still unhappy with my body, my fat distribution is ass and I have the small tits/big belly convo and I straight up look pregnant. I did gain some muscle though, since I was lifting weights. Recently I realized that my TDEE is probably a lot lower than I initially thought due to having a desk job. Like, I would have to eat less than 1200 calories a day to lose substantial weight. So I started doing that but I fear I might be veering into ED land, because it’s easier to just not eat than it is to eat smaller portions. Either that or Im obsessively tracking calories and thinking about food all day. Once my appetite awakens, it’s hard to shut off, so I just fast. Most days I don’t break 1000 calories.
It’s been like this for a month and a half, and I lost 6 pounds already, I’m at 133 currently. My goal is to keep restricting until the holidays, have a two week break where I eat yummy food and then start back again in the new year. I hope I’m not setting myself up for failure this way, but it’s the only way I’ve managed to lose weight so far. My goal weight is 115-120, so realistically I just have to lose 15 more pounds. Doesn’t seem like a lot but considering my height, it’s substantial.
Sorry for the rant nonnies. It’s been hard.
No. 356777
>>356436>>356431Hi I'm the AYRT. I'm not a moid or a pedobaiter, I'm just a woman who's always felt uncomfortable with her chest. I developed early and had bad experiences that made me very uncomfortable with being sexualised for something I couldn't control, i.e. my chest.
I don't want a reduction for the reasons you mentioned (scarring, pain and I'm against getting unnecessary surgery). As you said I likely couldn't get one anyway. That's why I asked if there were any natural ways.
I understand that this is an imageboard and that no one knows the context behind someone's posts. Still, accusing someone of being a pedobaiter or a man with a fetish is not fun to read when you're asking for advice on an issue you don't feel you can ask the people in your life about.
No. 356803
I weigh 50kg for 160cm, meaning that if I lose more than 5kg, my weight will be considered dangerous for my height (meaning I will be underweight)
However, my body really doesn't look like I'm on the edge of becoming underweight, I look like your average girl, especially with my massive thighs, midly fat arms and belly
I know why this happened, it is because I was overweight my whole childhood until I slowly grew into the weight but most importantly, lost a lot of it when I ate only rice and ham cubes for two months
So, is there any way I can lose all the fat that is in my thighs arms and belly ? I know you can't spot reduce, you can only lose weight and pray that you lose in the area you want but as I said, losing more than 5kg seems dangerous
No. 356814
>>356809Do you know how I can gain muscles at home ? Going to the gym isn't an option because I'm in college so money and time aren't on my side
How to lose said fat though ? Will it go away as I gain muscle ?
No. 356917
>>356916Samefag, I would rec 5-8 lbs for medicine ball and 1-6 lbs for dumbbells for a beginner. Also, to this nonna
>>356818 to lose fat you should eat a calorie deficit but it doesn’t have to be extreme or crazy esp if you are working out regularly. Muscle burns more fat too.
No. 357371
File: 1699346752441.jpg (108.17 KB, 966x971, unsymmetricstrength.jpg)
I never learn. My bench fucking sucks, because I've been doing lots of overhead press variations instead. So now I'm doing a fuck ton of bench just to try to be a little less asymmetric. Also my high bar back squat fucking sucks in comparison to my front squat. I think it's because front squat is less scary to me, since it's easier to bail out from that. Just drop the weight. Instead of having to fling it back or let myself be crushed until it hits the safeties.
I decided to run Smolov for both bench and back squat. I am on base 2 and I fear I will not survive my Friday and Saturday workouts. Pray for me.
No. 357428
>>357420The answer is sort of straightforward: eat larger amounts and/or more frequently. You don't have to eat anything unhealthy, just more of it. However there's the case that you want to eat more but you're full, or you want to eat more but you're a picky eater. First some background: Fat is the micronutrient with the highest calorie content per gram. Which means that a gram of pure fat (an example is oil) has more calories in it than the exact same weight of pure carbohydrate (an example is sugar). So really the answer, if you want to gain weight but don't feel like you can manage larger portions of food, is to eat more fat. To be done in a healthy way you should really stick to "good" fats, aka mono and polyunsaturated fats found in oils, nuts, seeds, avocado and oily fish. You can also count calories and slowly increase them as time passes, to make sure you eat more than you burn. There is no difference in calorie content between "good" fats and "bad" fats (which include fat from meat and daily), it's purely about health. Bad fats are the ones that increase LDL cholesterol, while "good" fats increase HDL cholesterol, but that doesn't mean they're that "bad" if your blood levels are checked and you're in the recommended range. They are just more linked to health concerns on average and you shouldn't avoid them entirely. Try eating breakfasts containing avocado, snacking on nuts throughout the day, eating protein bars, cooking with more oil (not lard) than you usually do, adding drizzles to your food if it works with the dish, and replacing lean meat intake with sustainable sources of oily fish (salmon, mackerel, trout, sardines, whitebait, herring and fresh tuna are commonly available oily fish). Also exercise may help you gain weight by building up muscle, combined with a good diet. Most of the advice I recommend you isn't that different from what a short google search would give, though. And really, you might be underweight and not have health issues. People who are underweight are more prone to them, but that doesn't necessarily mean you'll have them.
Also, I don't have autism, but I'm a picky eater and what helps me is eating foods I don't like alongside with foods I like so they become more bearable. I also tried eating first in small amounts food I disliked and then started increasing the portions when I got used to them. If you have a problem with texture, try different methods to cook them. Also some of my habits passed as I got older honestly, I used to hate certain foods as a kid but as I got older I was fine with them, but I know that's not the case with people with autism. Oh, there's also this method when you eat something and feel like you want to gag. You can train your gag reflex in order to stop it, everytime you brush your teeth brush your tongue right where your gag reflex begins. Repeat the process over the next few nights in the exact same spot. Your gag should gradually decrease each time you do it. Once you can touch your toothbrush to the original starting point without gagging, you can move the toothbrush farther back. That worked for me. There's another trick I've heard, which is squeezing your thumb but it never worked for me, it might work for you though idk.
No. 357452
>>357428Just wanted to butt in to say that saturated fat being bad is a myth. In reality research hasn’t been able to prove for certain that it will increase LDL cholesterol, it’s inconclusive. Some research points in one direction, while some points in the other. In some of the research the subjects were eating processed foods that are typically high in both fat and carbs, so it’s hard to say whether fat was the culprit. There are also different qualities of animal fat depending on what the animals have been fed. For example soy is high in omega-6, so animals that are being fed soy products will have higher amounts of omega-6 than omega-3. Too much omega-6 has been linked to inflammation. Animals that are fed lineseed or rapeseed products will have more omega-3. Grazing animals usually have a good balance between omega-3 and omega-6. All this is to say that fat is more complicated than saturated = bad.
On the other hand, sugar (carbs) will increase LDL cholesterol. In short, carbs are used as energy directly as you consume them. If you can not use all the energy right then (i.e. if you are passive), your body will store it for later. In order for you body to store the sugar, the liver needs to convert it into fat, and LDL cholesterol is a byproduct of this conversion. I don’t mean to say you shouldn’t eat carbs, I love carbs, but I think it’s important to understand how our body processes sugar because so many people these days struggle with their cholesterol and there is little information regarding how carbs can actually contribute to this.
Imo if you want to eat clean animal fat such as egg, fatty pieces of meat, dairy products etc., there is no clear evidence that it is bad for you, so I think people who wanna do it should do so without worrying too much. In the end it’s way better than eating burger, sausages, fried chicken or whatever. As long as the products you eat aren’t UPF it’s usually good because overconsumption of unprocessed products is very hard. I would rather eat a whole fat product and feel full for the rest of the day than eat something “lowcal”. Fat is a great nutrient that makes food delicious and keeps you satiated. It’s important for hormonal regulation. Otherwise I think your post mostly good advice and I would also recommend the foods you mentioned. I would not cook with oil because oils have a lower smoking point than animal fat which means they become carcinogenic easier, and the processing cooking oils go through make them inflammatory (cold pressed oils are good, but you can't cook with them).
>>357445It's not a myth, but it's not all cholesterol. It's the LDL cholesterol, and it's more complicated than fat = bad for you.
No. 357653
>>357420I'd reverse weightloss advice. Usually they're told not to drink their calories, because it is so easy to go overboard, while you should probably get some drinks it. I mean more things like protein shakes, I don't mean drink Coke 24/7. Try eating lean cuts of meat if you hate greasy stuff.
I honestly wouldn't say being underweight according to BMI scales is anything wrong if you otherwise feel fine, but if you want to build muscle, you'll need to eat more. Usually the people who have a hard time gaining weight in general stuggle more with building muscle too.
No. 357877
>>355556This is a great idea, I'll start doing that too. You're a lifesaver
nonny.
I had a lot of hormonal issues lately that caused a lot of steady weight gain (14lbs) but I got it treated. Losing the weight was tough until I started taking iron and magnesium glycinate supps, so this is your sign to check if you have any deficiencies! It really made a difference for me.
No. 357888
>>357867Keep in mind your weight can fluctuate a bit depending on water retention. I think sodium, carbs and your menstrual cycle are three of the main factors contributing to your body holding on to more water. So if you’ve gained a few pounds in a week it’s not necessarily fat, but could be water retention. That’s why they typically recommend weighting yourself once a week, or even every other week, or just using a measuring band instead. Muscles are also heavier than fat as you probably know.
In general though, when I go through a period of eating a lot, like during a holiday or when on vacation or whatever, I usually compensate by eating a little bit less for a couple of days following, or even doing a low-key fast, just to sort of reset. I’m into time restricted eating and I think one of the advantages to this lifestyle is that you can be very flexible with it. In general I try to pick healthier foods, but it’s not the end of the world if I indulge myself every once in a while. That said I’m not looking to lose weight at this time, but used to be a bit overweight and am using it to maintain a healthy weight. My weight usually fluctuates with roughly +/- 2 kgs depending on what I’ve eaten and where I am in my menstrual cycle, but has been consistently like this for over a year. I feel like I can eat whatever I want as long as I follow time restricted eating principles, pick foods that makes me happy and satiated, and don’t overindulge every day. My normal eating window is between 10am (sometimes a bit later) and 7pm. I usually eat two meals a day and maybe a snack. Never count my calories and enjoy all kinds of food and the occasional chocolate or cake or whatever.
No. 358321
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Currently listening to the book Outlive by Dr. Peter Attia. He’s a doctor who has been focusing on longevity for the past decade. It’s a mammoth of a book, the audio version is 17 hours long. It touches on the most prominent modern lifestyle diseases: diabetes, cardiovascular disease, cancer and alzheimers, which all intertwine to some degree, and it also has sections dedicated to excercise and diet.
He argues that traditional medicine is too late in treating these diseases. Focus should be on early prevention, because when one disease has progressed long enough that you actually get e.g. a diabetes diagnosis, a lot of damage is already done. Another key part to his philosphy is the aknowledgement that people differ genetically in terms of our ideal diet. He used to be an advocate for fasting and ketogenic diet because it was very helpful to him, but as he started treating more patients he was humbled when he discovered people respond differently to it. A diet which worked for one patient might make someone else worse, so each patient needs to be treated individually. I posted itt a few days ago that I don’t think saturated fats are bad, but according to his book about 1/3rd of people get elevated apoB (signifying "bad cholesterol") from saturated fats. As a sidenote he recommends testing apoB rather than traditional HDL/LDL cholesterol because you can have high LDL and still have healthy arteries. ApoB is what actually clogs the arteries, leading to arteriosclerosis. He also recommends testing Lp(a) because it can tell whether you are genetically predisposed to "high cholesterol". A high-carb diet is also not ideal for everyone and can lead to insulin resistance in some. Basically when it comes to diet it’s impossible to make generalized advice because people vary so much. That said the vast majority will benefit from eating more protein lol.
As for fasting, there is some evidence fasting can be cancer preventative, but his stance is that it’s too hard to eat enough protein while doing fasting/time-restricted eating. Seeing as his focus is on longevity he wants to prevent muscle loss as much as possible, so he only recommends fasting for people who are severely metabolically disoredered. Personally I’ve found time-restricted eating to be very helpful, but his book made me realize I’ve been neglecting my protein intake and need to figure out ways to increase that.
There is way too much info in this book to type out everything, but a lot of common sense lifestyle advice holds true. He considers excercise is the #1 preventative medicine and places it above diet. One takeaway for anons itt is that zone 2 aerobic training makes us metabolically flexible, in other words able to utilize both fat and sugar as energy, so for people who are currently overweight this type of training is especially helpful. There is lots of other info about benefits of both aerobic and strength training in terms of longevity. I think the focus on individual differences is what I love most about this book because people are so assertive when it comes to what they think is the best diet (I’ve been guilty of this too), when it might not be true for the next person. All in all it’s a super fascinating read. Highly recommend it.
No. 358460
>>358321i've got this book on my christmas wishlist, sounds really up my street
>evidence fasting can be cancer preventativethe problem i have with fasting info is how differently it effects men and women, which leads me to my question - has anyone got any recommendations for health books that are written by women? (general health or specific women's health)
I have
Move Your DNA by Katy Bowman and
Deep Nutrition by Catherine Shanahan on my list so far but can't recommend yet as I haven't read them.
No. 358462
>>358324yeah I’m
>>358188 and just to piggyback off this, I had the same experience, I did lose a little bit following the suggested deficit (didn’t have a scale at home so wasn’t weighing myself too consistently, but around 5 pounds) but then hit a plateau where I was just maintaining. despite continuing to weigh my food and working out regularly. for reference I’m 5’2”, it wasn’t until I started limiting my calories to 1000-1200 per day that I started to lose again, at rate of about .5 kilo per week more or less
No. 358466
>>358462nta but just saw this and I'm 5'2" also. my TDEE on an average day (with maybe 30 min exercise, walking and chores etc.) is 1400-1600. the hysterics about never going below 1200 are bullshit for short people imo. we just are smaller and can function on less. eating 1000-1200 calories sucks but it's the only way i could lose weight.
>>357649i agree with what some other nonas have said about ignoring mainstream calorie cutting advice for women. small but regular high-fiber meals and lots and lots of walking is what helped me most, but everyone is different. i find walking burns more calories without making you hungry, plus it keeps you busy for longer periods where you're not tempted to snack.
No. 358521
>>358517"Toning" doesn't really exist, a toned look is low body fat% with some muscle. You can do weightlifting while eating a little above your current calories to cover the energy expenditure of growing muscle without it cutting into your fat reserves, but it'll be slow and might be tricky to find the balance.
Also while you can get stronger, if you're on the upper limit of the normal BMI you might not even look classically toned even with more muscles on.
No. 358715
>>358460>the problem i have with fasting info is how differently it effects men and womenSadly I don’t think there is a lot of hard evidence yet on how fasting effects men and women differently, simply because there hasn’t been a lot of research on it yet, which seems to be the norm when it comes to women’s health. If you do have any sources though, please share them. I’m personally not too worried about fasting. Sure if you are doing extreme fasting for an extended time it will likely affect your hormones (this is true in men as well, fasting will lower testosterone), but as does severe caloric restriction. However I can understand your concerns because I think a lot of people go a bit overboard when they first get into fasting. I don’t think people should do severe fasting unless they are deathfat, but if you eat normally then do a 48-day fast a couple of times a year I highly doubt it’s going to affect your hormones permanently. Found this article on the subject of fasting and hormones in women for those who are interested
https://today.uic.edu/new-data-on-how-intermittent-fasting-affects-female-hormones/Personally I can fast once in a while but use time-restricted eating more or less every day. I don’t think eating in the late hours is good for metabolism and I’m also not a breakfast person. For a lot of people this is just their natural eating pattern, they don’t fast intentionally. I average a 14 hour eating window and I don’t think I’ve had any adverse effects from it, but it’s important to eat good food and eat until your satisfied when you do. That said I would also be interested in more research and literature on women’s health.
No. 358731
>>358715nta but thanks, that was an interesting read. I don't think it should be too surprising that fasting might effect hormones related to reproduction, as you're basically putting yourself into a circumstance where being pregnant/having a baby isn't ideal by there being less food around (as far as your biology is concerned, not literally).
This year I went really hard on fasting, basically only eating two days a week for about six months, and I can't think of any effects that weren't intentional. It's not something I'd recommend to anyone else, but I got what I wanted out of it and was surprised how good I felt at the time (had expected the whole experience to be awful kek).
No. 358825
>>358715Lol I once did a 3 day fast and I got heart arythmias that stopped once I stopped the fast. Alot of people love to praise fasts as this perfect health thing but there are a lot of side effects from it that are not talked about. I even saw some people getting kidney and liver failure after doing long term fasts.
Either way I want to lose weight fast so I will still do long fasts but there are health issues associated with this once you reach the 4th day.
No. 358873
>>358847Anon you are leaving out important details out on purpose (I hate it when people do this).
He was under the supervision of doctors in which his fasting weight loss experiment was being conducted who were constantly taking care of him. Now let's not compare this to the average person fasting when there are people being taken to the hospital and almost going to the other world after 20 day fasts.
No. 358874
>>358825You need to keep track of your electrolytes as other anon said. Also don't do extreme fasts if you are stressed out or otherwise emotionally unwell. Have some common sense. If you are having health issues you should consult with a doctor first. A lot of people who do very long fast are morbidly obese, if you are already a healthy BMI then 2 days is usually recommended.
>>358848lol wtf people are having more car accidents between 2018 and 2022 because more people are driving smart cars and get distracted by the screens..
>>35886112 hours isn't normally considered a fast but falls within time-restricted eating
No. 358875
>>358874Lol I had no health issues and I drank electrolytes while fasting yet I still got side effects. Is fasting the new snake oil??
I mean it does work for weight loss but why are people acting like there are no side effects to it and blaming everything on not getting enough electrolytes…or being mentally unwell which is a weird thing to say.
I'm 100% okay with fasting but my problem is how people just don't want to call out the side effects and pretend like they don't exist. Honestly it reminds me of middle ages crap woo woo drink piss type of stuff.
No. 358891
>>358875Well at the same time, just because you got side effects doesn’t mean everyone who does it will. And fasting has a far longer history in medical context, it’s not a new invention.
Out of interest, what side effects did you get?
>>358873I don’t really see what the difference is between my example and the average person aside from duration, the principle is the same. Let’s also not compare people who get hospitalized taking it too far when the average person can do it for several days at least and be fine.
No. 358902
>>358875>>358897I don’t think you should fast if you are experiencing severe side effects. I find the majority of people in intermittent fasting communities are self-aware and mindful about how they do it. I think people should do their own research and pay attention how their own body responds. Personally I’ve found it very helpful.
>Is fasting the new snake oilI wouldn’t call it snake oil but it is the most recent diet fad. That doesn't mean it can't be beneficial. A lot of people suffer from over-eating, have struggled with their weight forever and found fasting to help them both with their relationship to food but also other medical issues such as inflammation. That doesn’t mean you’re less of a person if it doesn’t work for you.
On the flip-side you have people who think you literally need to eat every 2 hours to stay alive. I think it’s two sides of the same coin. Doing intermittent fasting once in a while is harmless to most people, humans have not always had access to food in the abudance we do today, but somehow we preserved. Sorry you had a bad experience, maybe it isn’t for you.
No. 358969
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>>331898really overthinking and frustrated on how to go about my weight loss…ive lost a lot of weight over the years and was 120 at 5’2 but now i have gained due to stress the past year and i am at 135.. this is okay because i have much more control now and im aiming to lose 2 lbs a week and mainly exercise through pilates and walking right now. i am open to more intense training and lifting but how do i gain muscle on a calorie cut? do i wait to tone and lift until after i get to my goal weight? and how the hell do i get enough protein as a vegan? im okay with fish once in a while if really necessary. i just dont know what else to do other than calorie cutting and counting, exercise and healthy food. i count my protein and fiber and have a sugar limit etc. but i only meet like 40-60g of protein daily. ahh sorry nonnies so frustrated.
No. 358976
>>358969fellow 5'2 vegan
nonnie. personally i shed weight and fat first before focusing on muscle. this is mostly a psychological thing for me - building muscle takes a long time to see and feel the benefits so you can get really disheartened, especially when the scale goes up. you will have to eat at maintenance or a slight increase to build a lot of muscle. but that doesn't mean you can't start getting stronger and maintain the muscle you do have, whilst you lose weight. 40-60g protein is enough for maintenance. then when you increase your calories for muscle-building, it will be easier to increase protein too.
No. 358979
>>358976thank you so much
nonnie. i will just stick to what i am doing then with some lifting and muscle related exercises added but nothing extreme? i guess until i need to really focus on toning and increasing calories/protein.
No. 359015
>>358969It is possible to gain muscle and lose fat on a calorie deficit, it's just difficult. I'm not sure how I'd do it as a vegan tbh, I rely on a lot of low-fat dairy, lean meat, and protein powder. If you're okay with fish, shrimp, tuna, and salmon have pretty high protein content. How much muscle are you trying to gain, like visible bulk or more subtle?
>>359006Honestly yeah, at least not in the calorie to protein ratio anon is probably looking for.
No. 359086
>>359040might sound a bit odd, but maybe look into your shoes/feet if
>>359084 doesn't help. Had a friend who was struggling with exercising for seemingly no reason and it turned out her problem was her feet
No. 359135
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>>352745Aww nonna, I hope you're feeling better. Today was my first gym day in 2 weeks since being taken out by the most awful flu and it felt good to start somewhere again, even if I had to take it slower. You're not losing progress when you're resting to fight off illness or bugs and just consider it a short break, which we all need sometimes!
No. 359418
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It's been a while since I posted but I wanted to get back into this. I hit 57kg months ago, but my mother got deemed terminal and work has been a lot and I've just gotten over a really bad bout of flu so yesterday was my first gym session in about two whole weeks.
I am so sore this morning but it's good to start again. I'm taking a rest day today because the flu isn't fully gone so I was struggling with my snotty nose yesterday, and I've definitely had more than my regular intake in sugar and carbs. I've put on a couple lbs that I think will go once I'm doing this regularly again but I'm trying to be easy on myself all things considered, but also not fall into emotional eating of course!
Does anyone have any tips on how to not feel guilty if my first couple sessions back are more slow, or that I've let myself have a little comfort food recently in trying times? thanks nonnas. I love you all!
No. 359423
>>359422Your options are fabric clinging to your skin or chafed nipples from loose fabric rubbing against them. I know which I'd prefer.
Running is high impact and can cause damage to even small breasts if they aren't properly supported with a sports bra, you do need one.
Also they're specifically designed to wick sweat away from your skin so it's not like you're going to be all wet and clammy under there.
No. 359424
>>359422I recently shelled out for my first sports bra and couldn't be happier with it. I'm flat-chested af so I didn't really need it so much for the 'getting in the way' aspect, but I was finding the t-shirt bras I had been wearing to be uncomfortable and very sweaty even if I just walked a trail let alone jogged it, two problems now thankfully gone. I wear mine under clothes as well and I forget it's even there it's so breathable/good at wicking away sweat and comfortable, so I would recommend it.
If you're not used to wearing a more fitted bra in general, maybe look at sports bras graded for low or mid intensity exercise or go try on a few at a shop? And yeah I don't really go for ones that are clearly meant to be worn on their own, or have decorative strappy backs like they're swimmers or something either
No. 359430
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>>359426Sorry, left out that stuff because I'm not super knowledgeable on the topic as a whole myself and I'm aussie so that might make this worthless lol. I got a 'Dakota Crop Top' by Ell & Voo (picrel) for $34 (AUD, on sale) from Rebel Sport. I was looking for something white, had a simple back, wide adjustable straps, didn't have removable cups, advertised itself as moisture-wicking, and would be comfortable to do stuff like strength training and climbing in. It was also one of the few sports bras that actually showed the model wearing it under a shirt kek.
hope any of this is helpful! (and if not, that someone else has better advice!)
No. 359453
>>359430Yes, that helps a lot! Thank you
>>359448Keep your routine in tact as much as possible, that's how we build habits
No. 359459
>>359448If you accidentally couldn't brush your teeth (or…shower) one day you wouldn't be like "Fuck it…never brushing my teeth again the streak is over"
So I think if what you wrote is your real mindset you're good and on track, just get back on the horse the next time you can.
No. 359480
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>>359453>>359459Thank you both I’m not gonna let this ruin my long term goals or set me back this week, it helps to have feed back though! I mostly wondered what other nonas do in this situation
No. 360367
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Any tips to cope with social anxiety at the gym?
I'm afraid of being judged for doing bodyweight exercises as well as not lifting weights. I used to lift weights at home but decided to never do it again after a bad back injury that put