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No. 378038
Previous thread:
>>>/g/377721This 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. 378059
>>378038Thanks for the new thread anon!
Haven't posted here in a while. I just finished my day within my weight loss window and 149g of protein under my belt. Drank my creatine and I'm about to go get ten hours of sleep. I feel so good since I went on my bulk, and I was worried going back to recomp/maintenance would be hard but shit's actually easy. It helps that my TDEE is crazy high these days.
Nonas who lift, any wins lately? I hit 75 lbs on lat pulldown and 20 lbs on bicep curls recently and I feel great about it. I'm still within my first year so a lot of my lifts are pretty wimpy but I'm getting there.
No. 378136
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I’m 5’4, actual weight is 130lb my highest was 190lb and I want to weigh 99lb.
My secret technique is that I lurk on Shayna thread to motivate myself because I have terrible fat distribution and my body look kinda like her when I’m fat. Pretty fucked up and petty but it’s work for me kek
Also any other cripple on diet here ? How do you cope with poor physical capacities ? I’m almost an hikikomori actually, can’t wait to go back at countryside in April to use my bicycle again, I fucking hate going outside where I live now especially to bike because it’s ugly and hella dangerous but I know I need to do it if I want to lose more weight, I stagnate here.
No. 378148
File: 1707418238506.png (213.04 KB, 807x846, routine1.png)
R8 my routine.
I feel like I'm getting a workout from this cause I'm a noobie, but IDK if I'm hitting my muscle groups hard enough.
No. 378151
File: 1707418590840.png (174.81 KB, 714x784, routine2.png)
>>378148Part 2
Also any substitutes for DLs/DL variations?
I got back issues and my back gets pain whenever I attempt any sort of deadlift. I would like to make my glutes more muscular.
>>378059>lost 6 lbs>lifts going slowly up>eating at least 120 g protein a day, if not more. No. 378153
>>378151samefagging but how do I know when to bulk?
While my lifts are slowly going up, I feel like I'm not making progress fast enough.
I'm at 27% BF, and I feel like eating a fuckton and gaining back the weight I lost will be a huge hit to my confidence. I feel very lost right now.
No. 378160
>>378159Aight nonna, I was in your shoes over the holidays. I ended up gaining all the weight I lost over fall back, but now I'm losing at a pound a week.
First thing, you should figure out what your TDEE is and then subtract 500 kcal from it. This will be the amount of calories you can eat in a day and lose roughly a pound a week. Do you still feel hungry after eating a full meal? If so, chances are you're not eating the right macros. You should be eating at least 80% of your weight in protein even if you aren't lifting, which you might find difficult to do at first, but I ended up experimenting a lot with what I eat in order to at least make it over 100 g protein a day (greek yogurt, chicken, beef, tuna, etc.).
Second, eat a lot of food that's low-cal/high-volume. Stuffing yourself with veggies that are high-density/low-cal is a good way to make you feel full and get fiber into your diet.
Also, keep hydrated! Sometimes thirst masks itself as a craving for food, and you might find that a drink of water will make it go away. Multivitamins are also helpful to curb cravings because some cravings typically suggest a deficiency in certain micronutrients.
Hope this isn't shitty advice, but this has worked for me so far, so take it as you will.
No. 378243
i went from being able to do no pull-ups in october, to getting my first one in december (tbf i probably had it earlier, i just didn't have a place to try it), to being able to do 7 now. i'm really happy, i wanna get to 10-15, and then my next goal will be muscle ups. tbf, i'm at a fairly low body fat percentage rn, and i don't have a ton of muscle on my legs (something i'm working on), both of which make it easier, but i'm still amazed at how fast my progress has been.
also i get a lot of compliments on it at the gym from both men and women, apparently the trick is to be a woman who can do a decent amount of pull-ups. honestly, i think any normal weight woman can get to one pull-up with 1-2 months training, it's really not as difficult as it's made out to be. i didn't even train pull-ups specifically in the beginning, just trained my arms and shoulders with dumbbells at home.
idk, i'm just mad at people who act like pull-ups are some insurmountable task for women. most women can't do them because a) the average woman is overweight, b) the average woman who doesn't strength train has very little upper body strength, and c) even women who are fit don't usually have it as their goal. but it's really not that difficult if you actually decide to focus on it. sorry for the sperg, i'm just mad that the internet led me to believe that it takes years of training for women to get even a single pull-up, and that even very fit women can't do more than 2-3. people massively underestimate strength in women imo
No. 378274
>>378254Food scale and weighing my food very autistically.
If your food doesn't have a calorie count/protein count on it, you can google "calorie in x per 100g" or "protein in x per 100g." Then you just do some basic math to figure out how many macros/calories you're getting.
Here's an example of how I calculate my food:
>take 112g of cooked chicken thigh>100g of chicken thigh is 214 kcal and 23 g of protein>(112/100) * 214 = calories eaten>(112/100) * 23 = grams of proteinIt's a bit laborious, but it's a pretty good way to have some relative accuracy as to how much you are eating.
No. 378293
>>378151Ayrt, it looks like your routine is aimed at getting your legs big and building strength but not size in your upper body. If you'd like to hit that area harder and gain some size, you can aim for a higher weight at 6-8 reps. Otherwise it looks good to me! A little busy, but if you're getting it done in good time that's fine. Make sure you're taking your rests, a full 60-120 seconds. I saw your other reply about spending enough time at the gym; as long as you're taking your rests, hitting all of your muscle groups, and taking the time to warm up and cool down, do some cardio, that will be enough time.
>any substitutes for DLs/DL variations?If your back pain is muscular and not spine-related then I would actually recommend continuing deadlifts, especially romanian deadlifts, at a much lower weight while focusing on form. Even 10 lb dumbbells. Also seated or standing good mornings, some hip abduction work might help. Otherwise your routine already has a lot of good glute focused exercises. Maybe glute kickbacks? That's all I can think of. Congrats on hitting your protein btw, that's awesome!
No. 378297
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>>378155I just want to have a little margin if I regain weight later.
No. 378308
>>378293>less reps, higher weightGotcha, nonna!
I’m gonna go to PT for my back and hopefully the physical therapist will help me learn the correct form for those exercises. Tried video-taping my form this week for the RDL, and it was laughable. I’m just gonna do them lightly and with dumbbells from now on.
But thank you for the exercise recs btw!
No. 378309
>>378299So basically the same crap but with a different name?
You can do intermittent fasting however it suits you
No. 378368
>>378308>Tried video-taping my form this week for the RDL, and it was laughable. God, me too. I just don't
get deadlifts, in any form. I was shown how to do RDLs with dumbells by a personal trainer like a year ago and just recently got the balls to try with barbells and it immediately makes my lower back sore. The pain feels like standard DOMs, not an injury, but it just happens sooner than DOMs should and I'm dead certain I'm just doing it wrong. I've watched videos specifically addressing this issue and I'm STILL doing it wrong somehow. I'm gonna have to hire a PT again to try and fix this.
No. 378390
>>378308You're welcome! PT is a great idea, it's actually where I learned the proper form for DL/RDL's. Remember to push your hips back like you're sitting down into a chair, then use your glutes and hamstrings to push yourself upright again. You can also try doing your RDL's with a wall at your back to help cue the movement, try looking up RDL wall press.
>>378368 I gotta admit when I first started doing them I felt a lot of immediate fatigue and soreness even with light weights because I'd been avoiding anything that put strain on my lower back for so long. It went away as I got stronger, hopefully it will for you too!
>>378299Personally I don't like gimmicky stuff like this, haven't tried it myself though.
No. 378413
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I’m getting back into the habit of having 18 hour fasts, but I have a problem with over eating when I break my fast. Should I try a longer fast?
No. 378422
>>378299Intermittent fasting is super flexible, that's the charm of it. You can do 16/8, 20/4 and so on. In order for it to be considered fasting you typically have to refrain from eating for at least 12 hours, but preferably longer. I don't do this on most days, but I use time restricted eating pretty much every day. I have a 6-10 hour eating window depending on how my day looks. Even if you don't go into autophagy by doing time restricted eating, there's still some evidence that it can be beneficial to your blood sugar levels which can help curb cravings, and to your gut health. I have done longer fasts now and then. As I understand it, the main issue with doing prolonged fasting too often is that it can be hard to get sufficient protein to maintain muscle mass, so unless you are very overweight, metabolically diseased, or have some other health issue where fasting might be beneficial to you, you need to consider whether it's worth the potential loss of muscle mass. It's completely possible for most people to survive on a small eating window, but it might be hard to maintain your strength and as we age, putting on muscle gets harder and harder. I think it's fun to do fasts once in a while as a challenge and I always feel great afterwards.
No. 378435
Has anyone tried losing weight without lifting and not ended up skinny fat? For context: 5'7", 160lb > 120lb in 2021 through nebulous dieting, following calorie deficits set by TDEE calcs without considering the activity modifier, just to find out I was probably eating about 1000 calories below my TDEE and ended up with a lot of muscle loss. I've been using an Apple Watch since 2022 and have gotten a bigger grasp on how high my TDEE actually is and dirty-bulked for the past 6-7 months up to 140lbs. I want to cut back to 120lbs because I think it's a good sweet spot for me, personally.
However, lately, I've really hated lifting. I don't want to go back to it whatsoever, but I'm very concerned that I'll lose muscle loss and screw myself over again. My plan for the cut was about 1600 calories a day (My tdee is around 2000 cals), eating 110g of protein and I've just been doing 2-3 30 min walks a day because I genuinely love walking and it's the only exercise I don't have to force myself to do. I should probably put in the work to actually maintain a decent physique, but I'm too busy and miserable to factor in lifting to my routine. So, I'm mostly curious as to whether or not avoiding lifting is going to cripple my entire diet and just land me in the same spot I was a few years ago.
No. 378516
>>378413If you struggle with overeating after a long period of going hungry you could try having small meals throughout the day instead, either that or shorter fasting periods. As long as you are within your caloric weight loss window, going hungry for long periods of time won't change anything, for better or worse.
>>378435I don't think not lifting will cripple you aesthetically per se but I do think you'll be sabotaging yourself down the line by not paying attention to your upper body. You could try calisthenics maybe, things like push-ups and pull-ups are sort of a one stop shop for muscle building and target multiple groups at once. You could also try looking into a 3 or even 2 day split for weight lifting, it might be less overwhelming than what you did in the past.
No. 378585
>>378059
>I hit 75 lbs on lat pulldown and 20 lbs on bicep curls recently and I feel great about it. I'm still within my first year so a lot of my lifts are pretty wimpy but I'm getting there.QUEEN - im similar to you, i just started lifting late December but now i have access to a gym so im excited to be able to properly work out. i'm at 80lbs on lat pulls and 25 lbs on bicep curls. i started at 30lbs for lat pulls so im so proud!! hopefully going to the gym today since i managed to get really sick this past week but i feel good this morning.
>Also any substitutes for DLs/DL variations?im not at the point of deadlifting with a barbell quite yet but i feel much more comfortable using a kettlebell for RDLs if your gym has those. i haven't experienced back pain with a kettlebell, i find it more intuitive, maybe you will too. like
>>378390 said, try doing it with your back to a wall. focus on feeling the stretch in your hamstring and don't overextend. i used to lower the kettlebell close to my feet and didn't understand what i was working out, now i really enjoy RDL's.
No. 378656
File: 1707690223764.jpg (Spoiler Image,46.94 KB, 563x704, a4534d821085e9a07c8a6742a632d2…)
I kind of want to start body-building. I build muscle really easily and was always super muscular just from doing sports. Because of this, I was afraid lifting weights would make me too big, and I was told that was unattractive. But honestly, fuck any weak people who look at another human in peak condition and says it's unattractive.
No. 378665
>>378656Nona i don't have anything helpful to say other that i envy you so much, building muscle for me is just too hard and i lose weight in general very easily, you have such a precious gift.
I may sound autistic but i always wanted to look like some cool warrior, i hope you can get around it yourself, i cheer you on!
No. 378897
>>378891Thank fuck it did, but I also noticed some faces still sticking around which is great too
But I'm not looking forward to seeing all the teenage boys on valentines day
No. 378969
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Anyone have trouble with crunchy, clicky joints? My shoulders pop when I flex lol. Idk what to do, I stretch often and do my warm ups but I still have problems with this.
>>378708Hell yeah anon, nice work!
No. 379225
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Is it possible for body recomp to manifest as your ass looking rounder/bigger/less flat but your measurement staying the same? Been lifting for around ten months. Please feel free to tell me if I'm being delusional, I just want to figure out what I should be logging as progress
No. 379436
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This is my dream body. I’m a sticc now so it’s some time away. Is this body (with that kind of ab definition) achievable without breast implants? I have barely any tits now and was hoping I would fill out a little since I’m planning to actually go up in bf% (I’m essentially skin and bone right now) while gaining muscle.
No. 379498
>>379440>>379441Thanks nonna! I’m so happy for you and also very jealous of course.
How long have you been working out? What kind of body did you start out with? Were you athletic your whole life?
No. 379582
>>379436>tfw i had this body but now i'm back to being skinnyfat because pandemic, wfh and burnout killed me mentallyit hurts but hey, muscle memory is a real thing
make sure to eat a lot of protein and do compound exercises
No. 379913
>>378038If you work out that much then your intake is probably fine, even with your height. It was hard for me to adjust to the idea of eating more than 1600/1800cal for weight loss but my weight loss window is currently 2100cal, crazy as it seems. We're different heights so it may be different for you, I don't have your specs of course, but you should use a TDEE calculator to find out how much you need to eat to support your current level of activity, preferably one that includes body fat%.
If you want strength and not size, go for a lower weight + more reps, like a 10-12 or even 15 range. Maybe do cardio only on the days you lift. We have different goals but overexercising and not eating enough has fucked with my progress before and it sounds like that may be the case for you.
No. 380821
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There’s 40 days until April. I’m going to work on improving my habits to become fitter, healthier and stronger: who’s in?
No. 380852
File: 1708531471274.jpeg (495.54 KB, 2048x1536, IMG_0990.jpeg)
>>380821I’m so in nonna! I’m trying to do an extra shred for summer, and the weather is getting warm REALLY early where I live! I am gonna go to these giant stairs by a forest preserve near me a few days a week and do many reps of up and down. It’s a popular workout spot so maybe I can make some new friends too kek. I gym 4 days a week but going outside and getting a burn is so much more fun to me. My glutes are going to BURN!!! Good luck and many gains nonnas ♥
my other reason for an extra shred is so I can eat picrel this summer and not feel guilty lmao No. 380896
>>380786It depends on what country you're in. I'm in the UK and use Nature's Best Multi-Guard Sport.
>>380068>>380092Try wearing compression leggings. I used to get stiff and painful calf muscles while trail running, compression clothing eliminated this entirely.
No. 381217
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>>380839>>38085240 day shredded Hello Kitty anon back again. It was so nice to check back and see your replies!
I’ve committed to an hour on the cross-trainer every day because I need to work on my cardio fitness but my knee joints are fucked from my misspent youth as an athlete so higher impact options are out for me. I’m working out at home only so in addition i’m doing arm days with dumbbells guided by linkrel below, core strength floor exercises and I have this retarded looking hip thrust machine like picrel for my glutes.
https://www.womenshealthmag.com/uk/fitness/strength-training/g37617505/dumbbell-arm-exercises/ No. 381246
i gained 15 pounds in like 2 months (was depressed over getting broken up with so i basically just moped around, didn't exercise, and ate my feelings.) i was 130 and now i'm 145 which is slightly overweight for my height and now i'm kind of struggling to lose the weight again. i started going to the gym 4 times a week again, and i'm trying to eat in a caloric defecit, but my biggest problem with staying accountable is that i really got into the habit of snacking, and now i feel hungry all the time if i don't snack constantly. i successfully replaced 80% of the junk food with stuff like fruit and nuts, but i will just eat SO much of it i go way over my calories anyway, just out of force of habit. how the fuck do i stop snacking? i tried to start intermittent fasting, so as to limit the time in which i can snack, but i keep breaking my fasts early because i get hungry, lmao.
No. 381250
>>381246Look up volume eating recipes, eat high protein, and replace as many snacks as you can with veggies. OR split all your meals into several snacks a day. During snack-y days my "dinner" will be 2-4 snacks. Just last night I had 4 very different tiny meals with a gap in between instead one big traditional dinner.
Also weigh training and gaining muscle simply allows you to eat more. I'm currently eating 500-600 calories above what I was when I was just walking all the time and my weight itself hasn't changed. That's at least two snacks more.
No. 381274
Are sports bras with medium or above support supposed to feel slightly suffocating when you wear them? Like the ones that have x-crosses on the back. There's no actual breathing problems but I'm distinctly uncomfortable in a way I've never been when wearing normal non-underwire bras.
>>381246Eating 2 hardboiled eggs in the morning keeps you actually satiated for a long while.
No. 381546
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>>381397You don't have to eat them plain! Maybe you can add it to a stew you made, or use it to make healthy egg salad that uses yogurt instead of mayo, or make soy sauce eggs (
https://www.maangchi.com/recipe/gyeran-jangjorim)
No. 381670
>>381642The biggest treatment for my BDD has been socializing and spending time with good friends. I still have episodes but it no longer controls my mind 24/7 like when I was lonelier. I even feel hot sometimes.
Otherwise, after being fat it just takes time to adjust. A really long time, and it may never leave forever. There are still social situations where I feel 60 lbs heavier and I accept that.
Wishing you the best, nona.
No. 382552
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>>382344I don't think an app like that exists yet, but you could use any app and set the daily caloric limit to your weekly limit and then only track on the first day of the week.
>>382110Most of them have no idea what they're talking about, foodsciencebabe is a good starting point
>Even my favourite cranberry cheese I like to buy has seed oils in it.Even if seed oils were bad for you an item like this wouldn't have that much, it's like a drop of seed oil per serving not like eating something fried yaknow
No. 382681
File: 1709405916016.gif (639.83 KB, 300x168, 1gqT.gif)
Back from having COVID… wondering if I should keep cutting or maintaining if I want to gain muscle.
I literally have no clue what I'm doing when it comes to nutrition, but I know that ladies at my height weigh at least 15lbs more than me in muscular shape.
I lost 7/8 lbs since starting my cut but I don't want to keep sacrificing lean body mass for a number on the scale. Would appreciate any advice.
No. 382728
>>382681If you've been sick, haven't been on a recent bulk, and want to gain muscle then you should definitely not be cutting. Maintain for sure to get your strength back, maybe consider a bulk if you're not looking to lose fat.
>I literally have no clue what I'm doing when it comes to nutritionDo you track your calories at all? What about protein? I know for me I had a lot more success once I started tracking because I'd been eating less than I should have without realizing it. I was still eating like I was sedentary while exercising 6x/week. Finding out my TDEE really helped as well.
No. 382736
>>382728I've been cutting/autistically-tracking calorie/macros since the end of December, attempting to be consistent when I'm not sick/injured/etc. My cut started at the end of December and I lost about 8ish lbs 169->162/161 with anywhere from 110-170g protein per day. Pants are looser, but the measuring tape says my hips/waist measurements are still the same.
I DO want to lose fat as well since I wouldn't mind having some visible definition on the stomach/arms/legs (and I certainly wouldn't mind looking good in a bathing suit).
Planning to be in the gym at least 5x a week. Also adding in ab routine every other day + walking at least 6000 steps.
I should add I'm about 27% BF at the moment, but I haven't done any measurement besides waist+neck+hips since before getting COVID.
No. 383276
>>382072the countless of women who risk their lives getting BBLs would seethe at your comment. thick thighs are hot and i hope you learn to appreciate them more.
seconded on the chest exercises but i also suggest working out your shoulders. it won't make you look bulky (unless you obsessively work them out, eat a surplus over many YEARS) it would enhance your natural upper curves and having more upper body strength is always useful. working out your pecs also gives you a little more breast thickness.
you can start with push ups. start on a wall, then doing them on an incline, then on your knees and eventually full body weight pushups.
No. 383395
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This sounds lame as fuck but honestly my ADHD has been the biggest barrier to eating healthy, because the process of cooking is one of the most miserable experiences to me. Even when I'm trying my hardest to do everything right I always forget steps, forget entire parts of a recipe, do things out of order, and make a huge mess by being clumsy and scattered. I also have major issues with decision paralysis and it's taken me 6+ actual consecutive hours before just to make a shopping list for the coming week. But nonnas, I'm finally making progress. I'm finally making the switch to a mostly whole food and plant-based diet, been eating like 70% vegan the past few weeks. I feel like shit constantly and have terrible flares of intestinal and hormonal issues despite so far testing negative for everything that could be causing them (SIBO, PCOS, etc) so my main goals are to start eating on a more consistent schedule to try and stabilize hormones and also to unfuck my microbiome with a natural high-fiber diet.
It's taken genuine months of effort to build a 4-week meal plan template with consistent shopping list organization that I'll actually stick to, and I have to basically rewrite every recipe that I save so my bargain bin brain can follow them correctly when it comes time to, but I'm finishing up my first month of prepping healthy, varied, plant-based breakfasts and lunches for the work week which I've never been able to do. Part of rewriting my recipes has been splitting off prep work into separate sections and now for once in my life I'm able to perform such miracles as chopping vegetables the night before I cook them or successfully mixing up stir-fry sauce more than 30 seconds before I need it. I'm eating oats, grains, legumes, and multiple cups of fresh fruit and vegetables every day, and while my GI tract is still figuring out how to deal with the sudden fiber increase, I definitely feel the difference in satiety and consistent energy levels throughout the day! I used the Dr. Greger Daily Dozen checklist as a guideline and it's really helped alleviate some of the decision paralysis, I'm not to the point of exercising regularly yet but I'm optimistic that having more energy and not chewing up every hour of my free time after work with inefficient cooking will make it easier soon. Sorry for the pointless wall of text it's just a rare victory against stagnation for me and I have no friends so I wanted to celebrate into the void
No. 383551
File: 1709813134006.jpg (44.43 KB, 702x613, 130344163_2938572939699780_914…)
Just want to celebrate that I'm finally at the point where I can look in the mirror while resting between sets and stare at my abs. I've been skinnyfat all my life so this is huge to me and has been a great boost/motivator to keep at it.
Putting this down here in case it helps anyone who's similar to me, started out very underweight but with all my fat in my stomach. Funnily enough, over the last few months I've been eating more than I ever have in my life, with very heavy emphasis on protein. Little protein snacks throughout the day, like protein bars or I dip something in greek yogurt or cottage cheese. I go to the gym 4x a week (one day upper body, next day lower, end both days with core) and only do incline walking as cardio.
No. 383784
>>383736My brain still has that awful disconnect where the scale number has to be lower to mean anything good, even though I know that’s not true, but I think I will finally bite the bullet so I can make real gains for once.
>ab work?I used to do ab ripper X from P90X religiously until I injured by back.
My current routine is:
>4x25 in-and-out>4x15 pulse-ups>4x10 bird dogs>4x10 weighted sit upI do this every other day.
No. 383870
>>383784I understand, I'm in the same place where I just can't comprehend that the number hasn't changed but I still look different. Your body and mood will thank you though.
A lot of what you're doing looks hard on the lower back to me, sit ups in particular are starting to become known for this. I love bird dogs though, I was actually prescribed those at one point lol. If you're willing, look up core stabilizing movements and give those a shot as well sometime.
No. 383925
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>>383870Looked into core stabilizing exercises and am already planning to incorporate them into my ab routine!
(Also I was wondering why my back hurt a little more during the day this week. Now I know.)
Also TYSM for your nutritional advice as well! I only recently learned on how calories really affect bodybuilding and it really threw me for a loop! You've been a real great help, nonna!!!
No. 383971
>>383957My first thought is, if the weight you lost was fat reserves, it could be that your now mostly lean mass is making you more efficient at burning calories. There is research supporting this.
I heard an interesting podcast recently with nephrologist Rick Johnson. He has a theory that certain animals will eat a lot of fruits and berries etc. during fall, and the high fructose content in those foods is able to make the animals temporarily insulin resistant. This decreases the animals' metabolism and also hunger signals, making them able to gorge themselves and store lots of fat before winter comes (fructose is capable of being converted into fat). Once food becomes less abundant during winter, they go through a period of starvation and lose the fat again, and their metabolism upregulates to store less fat when it's no longer needed. You could extrapolate this theory to include humans. Becoming fat makes our metabolism less efficient (which was initially a good thing, because the body prepares for a period of less food abundance), and going through a period of starvation can help kick things back into gear. Unfortunately we live in a world where food is abundant all year round, so people are prone to let the fat pile back on if they don't make deliberate changes to their diet. Anyway, he wrote several books on this theory explaining what he thinks the mechanism behind fructose is and so on. Whether his theory is true or not, I think what's certain is that more and more evidence points towards obesity being more complicated than CICO.
That said, be aware COVID is a nasty virus and can mess with a whole sleeve of different processes in your body. Idk how bad your situation was, but if you're still recovering then I hope you're not pushing yourself too hard. I know someone going through long covid like symptoms, and it seems overdoing things after being ill is a big risk.
No. 384138
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Do you guys think swimming can help you loose weight?
No. 384203
>>383551I'm similar to you (skinnyfat with all the fat in my belly) and this makes me so hopeful. Good job anon
Dumb question for you girls, is getting a gym membership a good idea as a mostly beginner? Are at-home workouts with dumbbells sufficient for now?
No. 384216
>>384203Honestly? I’m a total noob and being in a gym as opposed to home makes me a LOT more motivated. Having home weights/dumbbells is good, but it’s so much easier to procrastinate when I’m home and think, “I’ll work out later,” which ends up with me sitting on my computer and forgetting I was supposed to work out at all.
Just start your weights out small if you’re uncertain, but the vast amounts of machines/equipment you have access to in a gym is way better than anything you can do at home. I made a ton more progress than I ever did in a gym than with any dumbbell/home workout I’ve done.
Hope this helps!
No. 384315
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Nonnies how do I stop binging on nutty foods?? I’ve managed to implement a successful diet in my life but sometimes I just can’t stop myself when I see peanut butter/trail mixes etc… it’s becoming a problem for me at this point. I want to enjoy them without cutting them out of my life completely but I can’t stop myself from binging.
No. 384322
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>>384315I do the same with chocolate, nonna. Really hard once you take that first bite, and 500-700 calories later you wonder wtf you were doing in the first place. I hate how this has been the story of my life with these foods as well.
Anyhow, uh, honestly I'm still trying to learn how to control myself as I improve my dieting, but what pretty much helps me not binge period is just cutting out the culprit altogether, because having it in my life was what caused me to regain the weight I lost after the first time I tried to get into fitness.
Alternatively, figure out what micronutrients you might be lacking and try to take supplements in lieu of eating nuts, which might contain what your body actually is craving.
Lastly, if you're REALLY dead-set on keeping nuts in your diet and have a bit of self-discipline, you can weigh a portion out with a food scale and enjoy it so long as it fits into your calorie needs.
I hope I helped.
No. 384325
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need to lose about 15 pounds to get my clothes fitting right again. doing OMAD four days a week (Saturday through Tuesday) and two meals on the other days. I'm interested if anyone else is doing IF or fasting of any kind. I ate my OMAD for breakfast Saturday and declined pizza and cake. sunday morning I didn't feel hungry, I felt like I could just keep going so I went until I felt weird standing up that afternoon and then I broke the fast with some broth. I said at the beginning of this thing I could have broth anytime and not feel bad about it because I'm familiar with electrolyte issues from long bouts of keto in the past. I think the broth around 1pm really woke up my hunger because I was deeply hungry and stomach hurt at 4pm so I went ahead and ate. this was the longest I've ever fasted, about 32 hours. I sort of feel like I've been through something! my body feels tired. going to continue my omad/2mad plan without setting up any longer fasts, but if I feel like it in the moment I'll roll with it like I did this weekend. interested in others' experiences.
No. 384328
gonna lose it I gave into the craving demons and ended up eating 900 calories past my limit. How fucked am I?
>>384325I'm personally afraid to fast because every time I tried something longer than 16:8 or the couple of times I tried to get my body into ketosis/snake juicing I had a seizure on both occasions, which is kind-of ironic seeing as how keto is supposed to help manage seizures better.
I really wanted to try water-fasting this year just to have a straight-shot to my goal weight, but most people on epilepsy forums said they ended up having seizures as well. Guess I'll have to get into shape like a normal person.
Anyhow, nonna, you got this and are gonna make it! Keep it up!
No. 384330
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>>384328Gonna also samefag here but how the hell do I stop myself from falling for the sugar demons? I gave up sweets for Lent and am fine every day of the week without feeling the need for sugar, but the second it turns Sunday, which is basically a break from Lenten promises, I become an animal in the face of the various sugary goods my family drags into the house.
No. 384364
>>384356Also nta but yes, 0.8-1g is what's recommended but just do your best, it gets easier as you go on.
>>384345Speaking from experience you're gonna make yourself sick if you cut your carbs too far, especially if you're not getting any in the form of stuff like rice or potatoes. Do you track your macros? You should be eating 25% protein 40% carbs and 30% fats for your metabolism to run effectively.
No. 384382
>>384356Yeah but it's per
kilogram of bodyweight not per pound.
No. 384414
>>384390Oh i just read this
>Yesterday I was upset about not losing yet so I did not eat at all apart from a cup of collagen peptides powder in warm water lolI thought you were doing keto. Well electrolytes and salt will help you but you should reconsider flat out starvation. I have the most success with consistent high restriction and walking 10k steps a day but your body your rights
No. 384497
>>384325well I've gone and caught some illness; I have a sore throat and feel sorry for myself. going to 2mad until I'm better.
>>384328thanks nonna, sorry to hear about the seizures. I know from experience CICO works so don't get discouraged that you can't fast.
No. 385185
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I've oscillated between chubby and fat for my entire life, and tried to starve myself skinnier when I was a teenager. It lead to a really slippery slope of eating disorders and my teeth are still fucked up from having been bulimic. Don't do it nonnas, it's not worth it.
On the flipside, I started regularly going to the gym like 3 times a week in the mornings. It's the longest that I've ever committed to something like this, and it's because I'm tired of feeling shitty and gross from sitting around all day. I mainly do strength training with cardio at the end, and I've found it majorly beneficial for both my mental and physical health. I'm 5'7 and 178lbs, my goal is to reach 150 by next year and have decently defined muscles.
No. 385207
>>384226Look up low-impact cardio workouts on Youtube, and workouts aimed at old people. Walking is fine as a workout. If you can, try hiking as well.
>>384328You're fine if it was a one off. You can lose 900 extra calories just fine over a week by upping your cardio and cutting back a bit on your calories. If you're prone to giving in to cravings, it's better to plan in treats than to binge. Give yourself a cheat day where your macros are all shit but you're only eating 200 or 300 calories more than you would have eaten otherwise, and do an extra 5 or 10 minutes of exercise throughout the week to burn it off. You won't notice the extra exercise if you tack it onto the end of your workout and you'll be way less likely to binge or cheat if you know you have cheat days coming up.
No. 385462
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Nonas give me your best tips in beating a food (mainly sugar) addiction please. I KNOW I shouldn't eat it and I don't want to eat it but once the craving hits it's like my brain turns off or something and I go "teehee one little cake wouldn't hurt… or two!" and I know I'll hate myself afterwards but it seems like such a non-issue in the moment. Even if I don't keep any snacks at home I'll literally start baking just to get that sugar hit. It's so ridiculous and embarrassing to be trying to eat less sugar and then I'm standing there baking in the kitchen like a junkie. I don't live alone so throwing out sugar and flour and such isn't possible.
Not until afterwards when I've baked a full batch of cookies and have eaten a bunch am I able to snap out and throw away the rest of them. People think I'm exaggerrating or joking when I call it an addiction but I truly don't know how to stop myself.
Any tip is apprecaited, even if it's stupid and unscientific, just anything please.
No. 385545
>>385524Fundamental misunderstanding of what your goals need to be. Gaining muscle is what you want. Do not be afraid of muscle. Muscle is not bulk. Muscle is what makes you look fit and trim. You would need to be on steroids to actually bulk up from gaining muscle unless you are a genetic freak.
If you have a lifelong skinnyfat issue it will help to switch from measuring your progress on the scale to measuring your progress with actual body measurements and pictures.
No. 385903
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I now have a 20.5 BMI and I still look chubby/stumpy due to my short fucking legs and big thighs. It's really demotivating to me to have gone from 140lbs to 118lbs and still look mostly the same because none of the fat comes off my fat stumpy legs. Like what is even the point. It makes me want to give up and just eat what I want and say fuck it.
No. 386086
>>384344Back again with a sad update. What the FUCK.
It has now been 15 days since starting the weight loss drug Phentermine, and I’m no longer taking the antipsychotic med that caused the weight gain and fucks with metabolism. Apparently when you stop it entirely the weight falls back off…?
I’ve had 2-3 cheat days where I ate around 1,000-1,300 calories in an attempt to prevent my metabolism from stalling/starvation mode.
The other 12 days I’ve maintained a diet of coffee (sugar free), freshly juiced greens, collagen protein powder, eggs, chicken, rice cakes, quinoa with veggies etc. I’ve spent 12 days eating ONLY 500-700 calories per day and have only been eating every 24hrs. I eat at the same time once a day. I increased my daily steps. I started working out for 30 min EVERY DAY (walking, crunches, weighted squats, push ups, etc.)
TWO WEEKS on an upper med that increases metabolism, energy and supposedly helps tons of people lose weight quickly and efficiently
And I have not lost even ONE pound on the scale. Every time I weight myself I feel like I’m going to break down. I just need to lose 20-25lbs to get back to my original weight. At this point I feel like I should stop eating entirely for a month and spend hours exercising every day. Literally crying.
No. 386088
>>386086I’m also using MyFitnessPal religiously and tracking ever single thing that enters my mouth, even gum, so I know I’m constantly maintaining an intense deficit. I’m starting to hate myself so much, it feels hopeless and I can’t stand looking at myself in the mirror anymore.
I just want my old clothes to fit. I want to get back to the body that I was proud of before medication destroyed my life. I’m becoming severely depressed over this.
No. 386094
>>386086And I forgot to add I also started taking Metformin with the Phentermine to rebalance my blood sugar/insulin sensitivity mess from the antipsychotic.
I’m on a mood stabilizer and now I’m wanting to cut that dose in half, too. I’m literally throwing myself into a full blown psychotic episode, and I’m fucking miserable mentally but I refuse to take the meds that “helped” because my self esteem is destroyed and I just want to lose the weight. I’d rather suffer psychologically and be at the risk of episodes than live with the side effects of these medications
No. 386116
>>386112I’ve had an off and on eating disorder since I was a kid, so that’s probably why I’m getting so upset and risking my health to lose the weight.
I’m 5’6 and accustomed to being around 115-125, not 145… before the meds I was generally never hungry, ate for survival and not enjoyment, and my metabolism was so fast that if I gained a few pounds I could shed it within a week or two. I loved my body and was very confident wearing anything. I hope that metabolism comes back now that I’ve stopped taking meds.
No. 386434
>>386094I feel that, nonna.
I'm on carbamazepine, which pretty much fucks with weight loss, so I end up losing at a glacial pace. Just take the weight loss week by week, learn what works for you without throwing yourself into full-blown starvation mode, and don't rush things, otherwise you'll end up gaining the weight back and then some.
Best of luck!!!
No. 386669
>>386607No, I'm still on it because I still have seizures. I did get off the meds once when I went five years seizure free, but I started having breakthrough seizures again and am back on the meds. Funnily enough, ever since I started going to the gym, I haven't had a seizure since.
I think if I stopped mine cold turkey, I would bleed out of my brain.
>>386666Sorry nonna, but speaking from experience, rewards are a gateway into eating past your calorie limit. Why not set aside a cheat day once a week to eat something special instead of throwing your hard work away?
As for steps, I try to do at least half hour of brisk walking a day (or 2x15 if I'm having a busy day in the office). What matters more is how much you are moving your body, rather than the number on your pedometer, but, if you're looking for a goal, aim for 7500 steps and build up from there.
>>386509Are you going off of a calorie limit based on a certain activity level? I eat at maintenance based on a sedentary level of activity, even though I am not sedentary and haven't gained a pound since. Maybe try cutting based on a sedentary maintenance value?
No. 386856
So after 3 weeks of a consistent diet paired with excercise and increasing activity, my weight has not moved on the scale at all. I’m eating 700-1000 under my TDEE apart from cheat days (2 days per week) during which I eat 1,300-1,400.
By the scale not moving, I mean never. Even when I use the restroom, it’s exactly the same. No fluctuations at all. Morning and evening weight are exactly the same, which seems impossible. Not even a .1lb gain or loss. What is the meaning of this? I’ve even checked multiple scales. All the same.
I’ve obviously lost weight. Clothes are loose, stomach is flat, thighs are smaller, tits smaller, ribs and hip bones more pronounced.
I’m so confused.
No. 386885
>>386856Muscle weighs more than fat. If you lose fat and gain muscle at the same time you could theoretically stay the same weight while getting thinner.
Kinda weird that the scale
never moves for you though. Not impossible.
No. 386934
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I'm sensitive to artificial flavorings and sweeteners and try to eat plant based. It's usually so hard to find vegan protein powder without additives. My friend recommended this protein powder so I got a big tub. Problem is it tastes like elephant enclosure, hamster pellets..just horrendous. Anyone have experience with this powder and know how to make it more palatable? I've ruined a few smoothies with this already.
No. 386949
>>386934IMO all vegan protein tastes like shit, and I know this is a meme but
https://mazuri.com/products/maz-growth-repro-primate-biTastes ashy, allegedly. IDK how this would work on a female but it's literally straight crude protein.
Maybe consider making an exception for whey powder. Optimum nutrition offers a natural option with stevia in lieu of sucralose.
No. 387045
>>387015https://www.reddit.com/r/4chan/comments/q92sq6/anon_goes_into_gorilla_mode/Here's the original post, but the guy in picrel looks super yoked. I just haven't heard of a case where females have used gorilla pellets. Also, if you decide to go through with this, please report back on the experience/results.
But like
>>387043 said, there's never a thing as too much protein. IMO that's always been a shitty psyop by eat-ze-bug people so humans can't reach their true potential.
No. 387157
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Feel like a total fatass today for no reason other than I looked more bloated in this week's progress pic than last week's. Had a total conniption over it this morning, and just feel really sad and drained from hating how I look.
Also the scale said some stuff I didn't quite like, so that just doubly fed into my bad mood, even though I'm trying to work towards gaining muscle/reducing fat simultaneously rather than flat-out cutting.
I know I'm being irrational, but how long until you nonnies started seeing visible progress? I'm trying not to freak out, since my medicine fucks with my metabolism and progress is always slow and gradual.
Been lifting for 3 months, but have gotten way more consistent in the past 2 with 5 days a week lifting.
No. 387212
>>387173when you say high rep, how high are we talking?
If you want to focus on strength, do a version of what Doug Hepburn did: take a weight that you can do for 7 reps and do three sets of 3. Do this 2x a week. Do not worry about progressive overload, it is the biggest meme ever. Just lift heavy and your body will tell you when you need to add some weight. The old time physical culture people used the same weights in training for years using the solid dumbbells and barbells and still made size and strength gains
No. 387640
>>387466>>387614>>387399Yeah this pretty much. Impossible to NOT get fat from having these meds in your body. I'm the nonna on carbamazepine, but I've always struggled to lose weight with those meds in my system.
When I paired cutting with exercise, I ended up losing 7-8 pounds in a couple of months, so it is possible to lose weight while on fucky medicine. I just don't know how the experience varies with people on different meds, but I assume the formula for staying healthy is relatively the same.
No. 387659
>>387460resistance training has been around forever, but people only started sperging about muh progressive overload in the last 100 years or so. When you work out, you are trying to stimulate your muscles so that they get bigger and/or stronger. You do not need to keep using heavier and heavier weights to properly stimulate your muscles to grow.
There are times where you should add weight but it isn't something you need to stress about or keep track of
No. 387820
>>387689The Mighty Atom, Sandwina, the Saxon Brothers and pretty much everyone from the bronze age of bodybuilding didn't bother with progressive overload past the newbie stage. Even Sandow eventually gave up on progressive overload, calling it "gay".
Progressive overload is a meme and it has destroyed the progress of countless lifters.
No. 387840
>>387820You're listing the genetically elite and just because they (seemingly?) didn't go with progressive overload at the time doesn't mean that it's a meme. Unless you have their detailed training program, I would assume that they were doing some kind of progressive overload but it wasn't labelled as such. Plus, they were from an older era where exercise science wasn't as developed and studied as it is now. What's the alternative you propose, then? Every study and article I've read promotes progressive overload for anyone looking to get stronger or bigger without stalling in their progress. Like I said before, people who start calisthenics who make great progress in the beginning start lifting (yes, using progressive overload) or doing even more complicated calisthenic moves to keep making the same gains.
Even going back to your sentence
>Just lift heavy and your body will tell you when you need to add some weightis literally a form of progressive overload. Where load is increased. Progressively over time.
No. 387964
>>387840The Mighty Atom was a Jewish manlet with tuberculosis, hardly genetically elite. Sandwina was a woman who didn't have access to steroids that modern female athletes do.
When I started lifting, I could only overhead press 60 lbs for 2 reps. I did progressive overload until I built up to 75 lbs for 5 reps, at which point my progress stopped. I then switched to doing 75 pounds for 2 reps and that is where I have stayed for the last 7 months. My shoulders and triceps have grown the entire time and while I haven't tested out my max, I'm certain that it is much higher now.
There is a place for adding weight/reps, even past the newbie stage, but you don't need to sperg about it. That's my point.
No. 388383
>>388380You've fallen into a classic mental trap. You are treating yourself like you can't have a life until you lose weight. Not to be super corny but you only get one life to live and you don't have to wait to be thin to live it. You will never get this time back, so really think about the quality of life you're giving yourself every day. Holed up isolating on a crash diet so you can lose 5 pounds in 3 weeks instead of 4.
You're not a patient person but you're gonna have to learn to be. Doing sub-1000 calorie crash diets is just setting yourself up for failure. Pick a sustainable calorie deficit. a million women before you have proven you can't rush this and expect good results.
No. 388390
>>388385>>388388>>388383You guys are right about the patience. Of course I don't expect to lose it all over night but when I start thinking about the sheer ammount of time, I just lose hope because it feels like I'll never be fit and what's the point of trying when people don't care.
I'll up my intake to 1100-1200 starting tomorrow. Thanks for the encourragement, I needed it. It feels very lonely because any mention of dieting/food/body image just makes you appear as an even lamer fatty to people. I'm gonna go on a walk and try to find an open store for some chicken breasts, thank you nonas
No. 388391
>>388380800 is anachan levels. my bmi is 20 and i can't even function on 800. i eat 1400 at least.
food is more important than exercise, you can tone abs with pure body weight, but the fat loss is determined by what you eat and drink, and when you eat and drink it. for example, the reason why anorexics do not have muscle is because their bodies are using everything it has to keep them alive. exercising
does help lose fat faster and build muscle, but in general it is great for our overall health because it can help regulate depressive hormones, keep us alive longer, and make us feel good.
and yeah it's time consuming to burn calories but not to eat them. but this is good, and you want to remember this because you can eat less and go for longer. so you can wait for a potato to cook, spend more time with your family and friends, serve and eat the potato, and then go right back to spending time with them. example that i eat at least once a weak: a 213g medium potato is 163 calories alone. add 20g butter and 100g tuna, that's a delicious 417 calorie meal. that may take about 40 minutes of hard exercise to burn that off – or 1.7 hours (105 minutes) of walking, that's an evening stroll with good company. (10 calories per minute with hard exercise, and 4 calories per minute with walking).
clean eating means mostly avoiding processed foods. processed foods are those foods with tonnes of ingredients on the label that contain a lot of e-numbers, white flour, and sugar. the last two are high in calories and low on making us feel full, making us crave sugar.
clean foods are more natural: fruits, veg, meat, eggs, dairy, whole grains.
>carbs: potatoes, beans, brown rice, black rice, quinoa, oats, whole wheat>extras: vinegar, herbs & spices>proteins: egg, greek yoghurt, chicken breast, tuna, turkey, salmon, white fish, lean red meat, shrimp, tempeh, tofu, edamame>extras: nuts and seeds>sweetners: honey, coconut sugar, maple syrup, agave>fats: olive oils, coconut oil, vegetable oil, avocadoour 3 main energy sources (carbs, protein, fat) are called macronutrients. they work together to keep the body strong, lean and healthy. The key is not to cut them out of your diet, but to correctly portion them into the ratios needed for your sex and dietary needs. use those body weight calculators to work out yours and focus on protein first, then fat, then carbs. don't fall for the keto meme, all keto diets are basically low carb diets. actual keto looks like a plate of cauliflower with gravy to keep the fat high and the carbs low and is used to make children with learning difficulties pay attention. carbs are higher in calories in small doses and need to be portioned, portions will help you reach your fitness goals, not cutting out food groups.
fat plays an essential role in vitamin absorption:
>A - also known as retinol, has several important functions: helping your body's natural defence against illness and infection (the immune system) work properly; helping vision in dim light; keeping skin and the lining of some parts of the body, such as the nose, healthy>D - helps regulate the amount of calcium and phosphate in the body, these nutrients are needed to keep bones, teeth and muscles healthy. a lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. government advice in countries with low sun suggest everyone should consider taking a daily vitamin D supplement during the autumn and winter. if you're shutting yourself in you are probably not getting any vit D.>E - helps maintain healthy skin and eyes, and strengthen the body's natural defence against illness and infection (the immune system).>K - is a group of vitamins that the body needs for blood clotting, helping wounds to heal. there's also some evidence vitamin K may help keep bones healthy.these are all fat-soluble, meaning your body can't absorb them without fat present.
"good" fats:
>saturated: animal fats, butter, eggs, cheese, coconut oil>monounsaturated: nuts, seeds, avocados, extra virgin olive oil, peanut oil, sesame oil>polyunsaturated: sunflower oil, walnut oil, flaxseed oil, and oily fish suchas salmon and mackerel"bad" fats:
>hydrogenated and trans fats: sugary sweets, pastries, fast-food restaurants, "low-fat" diet products and ready mealsportioning actually helps with hormone control and regulation. frequent smaller calorific portions (as opposed to smaller quantities on our plates – you can actually eat more food for less calories with cleaner eating over processed foods) help us feel fuller for longer and depending on what we're eating, can make us feel good too instead of
triggering sugar cravings, giving us the energy we need to do all the stuff we want. eating as much as you want if it's healthy doesnt guarantee you a healthy lifestyle: 300 calories of carrots is still the same calorific value as 300 calories of junk food, just that those carrots have nutrients that the junk food doesn't, but those carrots also stopped having benefits about 125g in - which is about 249kcals. if you're on a budget, three×125g/4.41oz portions of fruit and veg have shown the same health benefits as eating five×80g portions, this is especially helpful for low income families.) also dried fruit pottions should be [30g/1.1oz].
the body will adapt if you eat too little because it starts going into survival mode.
emotional eating is when we eat for reasons other than hunger. like when we are excited, bored, sad, stressed, nervous or tired. however we may feel these things if we haven't eaten for a while. if it's been around 3-4 hours since your last meal, it is because of that. enjoy a meal, and to help yourself, have a 100kcal snack in between. sometimes we feel these hungry feelings when we are actually thirsty, it's best to drink a pint an hour before or after a meal (including if you've eaten soup), or half a pint half an hour before or after a meal. regular hydration binds to fibre. if you are having issues with digestion, take ginger or apple cider vinegar, or eat something with magnesium, especially during hormone fluctuations due to our menstrual cycles. if you already have a meal plan for the month, try making a set eating schedule to go with it. this helps keep track of any emotional eating, so you can reach for your water instead, satisfying the desire to consume something. tea is also good. food is what helps you function, the body is a 24/7 machine that needs feeding, eating for nourishment is what makes you feel good.
in the event of a work event, friend's birthday dinner, holiday party, or forgetting your meal at home, do the following:
>dinner outread any menus online if possible before going out. make your choice at home and then stick to it once you're in the moment. this way you won't feel stressed making a decision on the spot. a suggestion is to order unbreaded protein with lots of vegetables (request a light oil) and a small serving of grain, potato, or pasta with sauce on the side. salads don't always guarantee health, some are high in calories and it's not just because of the dressing, although that is part of it. it is the cheese, nuts, dried fruits and fried fixins they often serve it with. (if so, get one within a decent calorific unit with dressing on the side).
>forgetting lunchlook at your food options. grocery stores with a salad bar can enable you to make your own, or pick up a low-sodium meal. if you have to eat fast food eat something under 400 calories and make sure it has the most clean ingredients.
>partyyou do not have to binge. binging may set you back in your fitness goals, mentally and physically, promoting an unhealthy relationship to food, re-
triggering emotional eating habits, and undoing your hard work. having a healthy meal before going and then snacking on veggies as you meet others is a better option. it may not seem very exciting but it will keep you on track as you finish rewiring your eating habits.
do not be afraid of living your life. learning how to adapt to any situation is one of the keys to making any lifestyle last. consider every event a chance to practise and learn. a recommendation is following a meal plan when you can so you can reduce insecurities and boost confidence in the kitchen and around eating. good luck nonna.
No. 388393
>>388380> I can only motivate myself to continue by focusing on how unhappy I am with my body but that only makes me more sadStop doing this.
Set very small goals that you increase incrementally that make you feel good about yourself. Things you can control. Example: number of steps per day, grams of protein, cups of water, servings of vegetables. Track your measurements and your weight, never just one or the other. Take a full body photo and hide it if you don't want to look at it; put it somewhere you can find it again in 6 months so you can see how far you got. Increase your NEAT first while you're in the early stages and worry about formal exercise later; anywhere you can opt to walk or bike instead of drive or take public transport, any time you could pace around, just going out for 30 minutes first thing in the morning to walk and relax instead of scrolling your phone. Drink a glass of water before every meal or snack and wait 15-20 minutes before getting seconds. It's a bit of a slog, just accept that. You just have to make a little progress every day, try to think of taking it slow as a blessing not a curse.
No. 388394
>>388391Thank you for your very thoughtful and detailed response. I am getting a lot of protein (lean veal cuts, chicken breasts, eggs, skyr) and fruits and veggies (cucumber, carrots, tomatoes, grapes, bananas) but I should probably get a little more fat (so far the only fat i get is a teaspoon of olive oil when i grill chicken or veal). My main problem is carbs : i love them and they're usually the main staple of my regular diet but I feel like if I eat any carbs, I wont be able to stop…They're like a binge
trigger.
>>388393I know it's bad and I used to do it other ways but in the past years anytime i tried to eat healthy out of "good feelings", I didn't last. While this time, I lasted 10 days. I know 10 days is NOTHING but its the most I was able to do in the past 5 years. I will try to change my mindset though because I'm very aware of how harmful it is.
No. 388400
>>388398Brutal. Are you short? Insulin resistant maybe? I also have to go really low to see weightloss at a decent speed but I'm short. Higher calories can work for me but it's so slow I have to track it over months not weeks.
Not to nitpick but an hour of walking isn't that much activity if you're sedentary otherwise, definitely the low end of recommended daily steps. Unless you're powerwalking uphill or something.
No. 388407
>>388394you're very welcome nonna! <3 I'm proud of what you've achieved. this month's choices are next month's results, they're that quick. keep it up. if you feel yourself craving unhealthy carbs, eat fruits and drink water immediately. it fills the stomach up quickly.
>>388398I'm also 5'3 and have pcos/insulin resistance, so I speak from experience when I say that the issues may be because of the metabolic adaptation.
>starvation diet>body has adapted to lower metabolism to survive (automatically have less energy to do things because the body is afraid it isn't going to get enough food)>only walking because can't do anything else because of the reduced metabolismthis leads to a sedentary lifestyle:
>negative side effects of metabolic adaptation of a sedentary lifestyle:inactivity causes muscle weakness —> efficiency and coordination goes down —> this decreases exercise tolerance —> this increases anxiety around injury and lack of breath when exercising (it is actually normal to get out of breath during exercising and is actually harmless) —> this may then lead to a decrease of activity and an increase of inactivity —> and this inactivity increases depressive symptoms, contributing to lack of exercise and muscle weakness etc. [we are back at the start]
>solution:do low impact and heavily modified exercises when returning to active life. low impact & high intensity exercise at the same time is possible, this is great for raising heart rate and burning calories when there is little time in the day (just remember to warm down afterwards).
the ironic thing is once you are eating more you will have the energy to exercise more effectively. muscle gain is like 0.5-1lb (realistically 0.5lb) and fat loss is like 1-2lbs a week, so for every 1lb of fat you lose, you gain 0.5lb of muscle. so it looks like you've only lost 0.5lbs of fat when you've really lost 1lb. this is why scales can be unreliable. muscle is built by breaking down muscles, which the body responds to by building stronger muscles, you can then do more with those muscles. but to achieve it you must be exercising regularly, and to exercise regularly you must be eating well every day and supplying your body with sufficient nutrition.
i learnt this from a practising fitness coach but increasing by a few hundred calories will not gain loads of fat, what is happening is your weight will appear to increase but its not actually fat it's water, muscle glycogen, this is because for every gram of carbs you will hold 4g of water. its natural but its not fat. you can build up your calories slowly if you don't want to do it all at once. it's possible to gain muscle by surplus-ing by 200kcal a day (this is where the 0.5lb of muscle gain comes into it), any more and the body stores it as fat. a diet to gain muscle will focus on protein intake first (0.4g protein per lb of body weight) and you can fill the rest with healthy fats and carbs.
also if you have pcos, six meals have a more favourable effect on insulin sensitivity compared with isocaloric three meals. however even if you don't have pcos, intermittent fasting worsens insulin sensitivity in women. so women should be careful with approaching IF (and calorie restrictions in general) because going without food for extended periods can slow down non-essential functions like reproduction, digestion, and weight loss. so if you have any skincare issues (reduced cell renewal), weight loss issues, inflammatory issues, or feeling sluggish, it could be because you're simply not eating enough.
as for this next part i'm about to say, i'm making assumptions here based on how i was when i was having weight issues, if you have body dysmorphia in any form, that is a form of passivity. it's internalising your aggression leading to making yourself getting ill, so it's anger turned onto the self. think of it as a symptom instead of a cause. when we do not deal with the outside forces that are causing the anger, the body dysmorphia develops as a symptom of frustration and dissatisfaction with your situation, which needs to be dealt with by fixing the cause. what i mean by this is you could "fix" the body dysmorphia by working out/eating better, but it will not solve the cause which is the outside forces that are leading to your anger.
No. 388433
File: 1711909597827.jpg (23.6 KB, 640x479, 1711909370052.jpg)
Are resistance bands really effectice for muscle growth? Thinking about getting these so I don't have to go to the gym
No. 388702
File: 1712029854072.jpg (37.12 KB, 630x900, arm-anterior-illustration.jpg)
Felt a sharp twinge in my anterior deltoid after accidentally putting +15 lbs on the machine shoulder press. I don't think I tore it but it does ache after the fact.
How long should I skip on arm/back day for? Should I just continue with extremely light weights? I don't want to lose my progress over a really stupid mistake.
No. 388711
>>387964Damn anon, how long has it taken you to work up to that weight? I'm recovering from a shoulder injury rn so my current weight is pathetically low, but I got up to 45 lbs in my first 8 or so months of lifting before that. I'd love to be able to lift 75 lbs someday.
>>388702Personally I'd take two weeks off and come back with lighter weights until you're sure everything's kosher. Don't continue if you're having pain, go to a physical therapist if it's not better after resting.
No. 388979
>>388976GANBARE, nonna! I believe in you!
You'll make it so long as you stay consistent– I started hip thrusting at 30 lb 5 months ago and somehow can now do 140. You got this!
Semi-related question for nonnas but at what point did you notice your ass becoming noticeably rounder from ass workouts? Mine is still buried under quite a bit of fat (40.5 in, maybe 26.9% BF), and maybe I just don't see the difference cause of all the fat/cellulite still there. Does the fat just replace itself with muscle at some point or what? I'm doing a maintain/recomp, but tbh I'm tired of seeing dimples in my ass cheeks and thighs.
No. 388983
>>388982How many calories are you eating, nonna, and are you eating enough healthy fats/protein?
I gotta eat at least 120 g protein to feel full every day.
Also if you're new to cutting it's definitely a bitch the first week or two until you get used to it. Second, I would recommend a food scale just to have better accuracy on what you are eating (it really does help).
Usually if I'm hungry I try to drink water first to see if my hunger is actually thirst, and, if that doesn't work, I go for a low-cal fruit/vegetable and just try to hold off until it's meal time. Your body WILL be resistant to cutting in the first few weeks until you get on a rhythm. Also, from personal experience, set aside ONE cheat day for yourself where you have one tasty thing, but don't do the retarded thing where you say "just one bite of this tasty snaccccc," because from personal experience that just leads to eating 500 calories that you didn't even need.
Best of luck, nonna!!!
No. 389001
File: 1712174227758.jpg (214.95 KB, 1200x1200, 1000017187.jpg)
>>388992I love tuna burgers, they're so delicious, I also have "Bulgarian salad" and anything with plantain is top tier.
>tuna burgersJust grab the canned tuna, put it in a bowl and add: oatmeal and chopped leek. Mix it all until it sticks together adding oatmeal if it isn't turning into a ball, make balls and put them in the oven or air fryer.
>"Bulgarian salad"Chop onions, tomato, cheese and cucumber, add some black pepper, salt and olive oil.
>plantainsDelicious, best carb ever, you can have them boiled, in an omelet, you can put them in the oven and just wait for the deliciousness to happen.
>salmon saladSalad with salmon and eggs
>arepasThey're so versatile, they go amazing with any protein (like cheese, pork, fish, meats) and you can add stuff like chia seeds, linseed and oatmeal to add more fiber. Mine is usually a 100gr arepa for dinner, which is pretty nice. They're easy to make and require little to no oil to make.
No. 389014
>>388992112g chicken breast+ 100g rice/1wrap+1 oz any cheese (I like pecorino)
35g + 4g + 7g = 46g protein
No. 389034
File: 1712193401054.jpeg (1.04 MB, 1170x1476, IMG_2097.jpeg)
is it possible to get ripped while working out from home? i hate my local gyms, i tried like 3 of them, so many ugly stinky manlets trying to overcompensate and private trainer is not an option financially. i want muscle definition on my arms and thighs specifically
No. 389354
>>389074>i do it for week now…
It's a really good habit to get in to and is a good way to make sure you're not being too sedentary but it will not melt the pounds off you that fast. Don't stop though! Keep going. It absolutely helps. It's gonna take a lot longer than a week. I had a job that made me walk 20k+ steps 6 days a week and I definitely lost a few inches, but it took months. Walking is a great way to start being healthier. Feels good when you get to the point where it's easy, where you can walk 4 hours and not be tired, where walking up a hill won't get you winded, etc.
No. 390250
File: 1712729896404.jpg (258.37 KB, 1200x1200, Louisiana-Barbecue-Brisket_exp…)
What are some foods that could age you? Asking because an anon in /ot/ said brisket makes you wrinkly kek
No. 390336
File: 1712768263636.jpg (99.48 KB, 1280x720, stockinggg.jpg)
Have any of you tried resistance training and later dropped it? I've been doing it along with my daily cardio but I kinda hate how bulky it made me. I'm pretty short so the muscle gain also made me stocky, should I try something like yoga instead?
No. 390337
>>390258I have a fruitarian cousin who has lived off of fruit for over a decade and she is pretty much nuts.
She ended up eating nothing but fruit for two of her pregnancies and one of the babies came out looking really weird. I feel like this is not a coincidence due to just how much the fruitarian diet lacks, but my point is that our body and mind need proteins/saturated fats to maintain itself. Would not recommend.
>>390250Vegetarian/vegan/whatever propaganda. Eating a decent amount of meat keeps you looking younger.
No. 390354
File: 1712775505326.jpg (179.42 KB, 736x981, 1000018047.jpg)
How do you kill any cravings? I have a diet and I'm even on ozempic (a low dose) but sometimes I just end up eating sweets even though I shouldn't. I eat less than when I used to binge eat, but it still makes me feel miserable when I eat sweets.
I've tried getting into more activities to keep me busy, like studying a new language and working out 4 times a week, but around the time close to my period I feel this horribly disgusting urge to eat sweets that kills me inside and makes me wish I was dead.
No. 390368
File: 1712779608415.png (866.95 KB, 800x800, SG_2315_PsylliumHuskFibre_Tabl…)
>>390354for me, fiber pills. i use these when i get hungry/craving despite knowing i am full. they expand in your stomach and make you feel full
No. 390419
>>390402>>390368>>390398Yeah, I don't know. I'm really against these ideas as I think they miss the boat of what a true sugar addiction is.
Soul killing sugar cravings are simply a part of sugar withdrawal. These cravings come in windows and waves and can last for up to two years. The only thing you can do is just endure. Trying supplements/gum/protein or whatever probably isn't going to help
No. 390707
File: 1712884396457.jpeg (437.38 KB, 828x894, IMG_6847.jpeg)
My little brother filmed me and I see how fat Ive gotten…. Ugh. Thats it, gym time MANDATORY. Cardio for an hour minimum 5 times a week. I am STEPPING UP.
I really struggle with binge eating. I am in therapy and medicated, but it really is a fight everyday.
Ugh I hate myself for letting it get this bad. I hate the way I self sabotage. I got down to 250lbs last November. I didnt like the way men were hitting in me and harassing me so I aggressively ate my self back to this weight.
I know this is a cycle and I really want to break it.
(Trauma story here) I was always a fat kid, and the summer I was 13 I lost alot of weight joining softball. I was raped that August and I gained all the weight back to hide. I didnt want to be attacked again. This really is deep seeded and I promise myself to address it in therapy
I deserve to love myself and take care of my body. I deserve to be happy and being skinnier does not automatically mean I will be assaulted. Maybe if I take up boxing or martial arts I will feel more confident.
No. 390718
File: 1712888569280.jpg (126.44 KB, 1200x905, DZP1V9oU0AAVGsB.jpg)
>>390354Just to clarify with you being on low-dose ozempic, there's no issues with low levels of iron, magnesium, hormonal imbalance with progesterone or digestive absorbance problems?
I personally had huge issues with sugar cravings and it's taken me around 6 months to really get them under control. I first spoke with my doctor and had all my blood work done to ensure that it wasn't a deficiency as I had been under a lot of stress and suffering from burnout so I ate whatever to get me through.
Blood work came back normal & it was what we both suspected - psychological, emotional eating & long-term habit association with my monthly cycle.
My first monthly goal when coming up to my period:
-increase protein so to 90g per day
-fibre supplement with Psyllium Husk, Inulin and Konjac Root
-magnesium-zinc-B6 powder at night
-reduce my intake of any artificial sugars or sugar alternatives including stevia & monk fruit (to help re-set my taste buds)
-reduce caffeine intake leading up to my period
-swap 50% of my processed sugar for fruit. So if I wanted ice-cream I had to halve my usual amount and have frozen berries as the alternative. Get over my aversion to dark chocolate and essentially have my taste buds grow up.
- walking and listening to self-help books about the acceptance of self & books on how to process difficult emotions when they occur and allowing yourself inner space for them.
My goal was to achieve at least 70% each day and as the months progressed I was able to adjust the goals to so I can now get through my hormonal cycle with minimal cravings. I also started to incorporate 36-hour fasting during my period and this also helped immensely in reducing cramps & head-fog. This fasting may not suit you if you have a history of binge eating. I have a binge-purge history but that was due to my household having food restrictions when I grew up so I would over eat till I made myself sick.
tl:dr - the call is coming from inside the house & good luck
No. 390751
>>390258Very bad decision for an extreme diet. It like basing your diet around wine.
>>389074I have walked 20k steps every day for a months once (just felt like it for the most part) and I didnt lose a gram.
No. 390753
>>388992Greek salad, crab salat. Greek salad you can look up, but for crab one I use surimi, cucumber, egg, corn and iceberg lettuce, mixing mayo with sour cream, because sour cream spreads better allowing to use less condiment.
Salted cucumbers and radish, marinated for one night with a bit of onions and garlic.
A simple tofu porridge. Like just take any firm tofu, crumb it on the pan, add spices and heat up and its super filling, easy, and tasty.
A thing I would call summer wrap, which is like bulgarian salad mentioned above, but I also add radish, use cottage cheese spread to make all stick, and then roll it into lavash, also no olive oil. Salmon also fits very well there, but if its not available it still tastes good.
Simple eggplant fried with teriyaki and some garlic and peppers. Cut it in two, make some cuts, and put all this additional stuff into those cuts.
There is also one azerbaijan recipe with eggplant in which you make rolls out of it filled with crushed nut and white cheese, and its heavenly but I never tried it at home.
No. 390868
>>390345Compared to his brother, he looks rather deformed, so to speak. Not in a fetal alcohol syndrome sort of way, but he's a far cry from how his sibling and parents look.
Neither of the parents look ugly, so the baby looking the way he does makes me think the mother's diet has something to do with it.
But I feel bad because I think my cousin is going to keep her babies vegan.
No. 390959
File: 1712986301939.png (84.05 KB, 384x400, sports_katsudouryoukei_woman.p…)
I'm 5'6 and weighed in at 170 last I was in the hospital. I was horrified I started changing my diet and exercising right away. I'm realizing now that I've just been eating and drinking whatever the fuck I want. Especially since my nigel isn't a super healthy eater ,because I was basically living at his house I gained a ton. Within the 2 months that I've changed my routine I've lost a couple of pounds. I'm feeling a lot better. I run/walk like 5 miles twice a week and then do a basic abdomen workout twice a week too. On Saturday I have my cheat day and I always fast the day before my cheat day just because it makes me feel more secure about eating out. Even when eating out I try to stay under 2,000 calories. I'm basically just trying to eat about 1,200 calories everyday. When I go on a run I motivate myself by having a mini treat, I get a diet coke and a mini magnum bar ans then I walk back home and before bed I have dinner which is usually baked chicken, salad, quinoa, and chopped up cucumbers on the side. Its my big meal of the day and I've been so much happier since I've taken up this routine. Not absolutely punishing myself but also regularly losing weight and seeing the results in the mirror and on the scale. I'm trying to get my Nigel to diet too but he is absolutely addicted to candy and chips. I was 125 before I started dating about 5 years ago, maybe I can go back to that if I keep at it or maybe it's a pipe dream, I'll be happy with 130 too, im happy with anything lower than 150.
No. 390980
>>390774I recommend watching Dr. Robert Lustig's videos for those who want to understand sugar/UPF better. He goes into how modern diet leads to pretty much all modern health issues including insulin resistance. He might seem a bit fear mongery re sugar, but contrary to keto gurus he's actually a proponent of eating "real food", i.e. fruits and veggies instead of coke or instant meals and so on (spoiler alert it's because fiber is good). It's pretty easy to follow for most people.
I'm not insulin resistant so take my advice with a grain of salt, but keto has been shown to help, there's also some evidence suggesting time restricted eating/fasting may be beneficial in controlling blood glucose level altho that seems to be controversial take among some anons and there are a gazillion different ways to do it so do your own research and consult with a doctor if you are actually insulin resistant. Upping activity level is also good.
No. 391192
>>390909CICO, my good nonna.
I lost quite a bit eating lean meat and stuff ALONGSIDE fruits/veggies. Humans are natural omnivores, and we should not attempt to defy our nature.
>>391135Oh my fuck veganism is awful. The before/after vids never cease to make me feel awful for them.
No. 391385
>>391135>>391245I've seen a LOT of confirmation that vegans and vegetarians (especially woman) are recovering or currently struggling from eating disorders and use veganism as a way to restrict while being on their high horse of morality. At least online vegans… I know a few obese vegans living on peanut butter, Oreos, pasta, and oil but would "never touch a marshmallow! EWwWw" Girl…
I enjoy a lot of vegetarian and vegan recipes, but as a lifestyle it is extremely limiting and annoying for others to accommodate. I especially dislike having dinners with kids who are forced to be vegan by their parents because the kids have ask for chocolate or milk but I have to look directly at their parents and say "uh, as your mom. I don't have almond milk."
No. 391430
>>391385A restrictive diet appeals to people that have issues with restricting their food intake. I don't think this points to anything inherently bad about taking it on for the ethical concerns, but you're right that as a lifestyle it has a great appeal to people that are just looking to carry on bad habits in a way that outwardly looks healthier and ethically sound.
You find a lot less of this type of woo with people that describe themselves as plant-based, but then you get into things like seed oil scaremongering with those people too. There's nothing inherently wrong with a lifestyle like this, different cultures have been following plant-based diets for lifestyle/faith reasons for ages, but it's definitely a minefield if you have even the slightest issue with eating. I don't think they're annoying to accommodate though. If anything it just makes me more creative in terms of what I cook.
No. 391435
>>391430What most people never take into account is the fact humans vary in terms of which diet they thrive on. It depends on your genetics and probably your particular gut microbiome because fiber is essentially food for the microbiome. Nutrients found in plants are less bioavailable. On top of that some people unfortunately have poorer absorption of these already less bioavailable nutrients because our bodies are different. If your absorption is so poor that you need to substitute everything with vitamins, you gotta wonder what the point of eating food even is.
Some vitamins are more bioavailable in meat, a common example being heme iron. Heme iron is only found in meat, and heme iron supplements are likewise made from animals, so if you're vegan you need to supplement with non heme iron which is less bioavailable, or you eat grains/legumes/lentils. I don't buy the "grains are trying to kill us" fearmongering, but it's a fact grains and legumes etc. can be hard on some people's stomachs (some of this probably has to do with how we process these types of foods now VS how it was done traditionally, but I digress). For example it's estimated 83% of people with celiac disease are undiagnosed. Anecdotally a lot of former vegans describe developing issues such as IBS or even food allergies from over consumption of certain vegan staples. What are you gonna eat when you can't grains anymore, then no legumes, then suddenly no soy because your gut is wrecked from eating soy everything every day. Some also describe vitamin deficiencies despite supplementing, probably because of absorption issues, which will be exacerbated when you are only eating food your stomach can't handle. For some people veganism is just not health promoting.
I'm an omnivore and love my fruits and veggies, I believe fiber is essential and am blessed in that I don't have any food sensitivities or allergies, but that's not the case for all people. There is a trend recently of moving onto more personalized nutrition and I think that's the way to go. I think vegetarianism can work for a lot of people, veganism not so much. Still I don't mind vegans as it's their personal choice, but it's certainly not a sustainable diet for most humans and it's misinformed or delusional to think so.
>different cultures have been following plant-based diets for lifestyle/faith reasons for agesThe cultures that have been following plant-based diets were not vegan, they would typically eat fish or ghee/cow's milk. I know you said plant-based, but using them as an example in a discussion pertaining to veganism is misleading.
No. 391468
>>391435> you gotta wonder what the point of eating food even is.I don't see how this relates to veganism/plant based/vegetarian/any type of diet though, as you also said it's all relative to each person's efficiency at absorbing nutrients, following specific diets doesn't make one more or less likely to need supplementation, it's about each person's genetic makeup and expression. Not everyone that follows a plant based diet needs supplementation, even of the big scary b12 and iron.
On another point you say that you're not in the grains = death camp and yet demonize the regular consumption of soy.
You've a lot of cognitive discrepancies
nonnie.
No. 391487
File: 1713196163668.jpg (6.33 KB, 225x224, images.jpg)
Ok so I am starting to see a pattern and I am concerned
So when I diet I slowly cut down on the amounts of food and such. I have bad self control so I use bupropion to aid. However over the time the reduction of food makes me lose the taste for it, so I don't notice how little I eat, and then I start feeling nauseated all the time and finally can't make myself eat fucking food because of that. Which spirals into neurotic dyspepsia and fear of food (due to dyspepsia) and amalgamation of other health problems.
I still haven't figured out how to eat less without falling into the extreme of hating food. And all in all this makes me really doubt my decision to lose weight at all, because like, it's not fucking worth it to just feel nausea instead of pleasure from grilled meat. Not cool. But if I enjoy food I get fucking addicted to it.
No. 391490
>>391487I really want to blame this on the bupropion. I know it's well-tolerated as far as brain pills go but it does actually do things to you. How much do you take? 150mg? 300? More? You know, it commonly causes gastrointestinal issues as a side effect as well as dry mouth. It's probably contributing significantly to your "neurotic dyspepsia". You're basically giving yourself crazy-sick-making pills to help with your diet and then wondering why you feel crazy and sick.
>Ok so I am starting to see a pattern and I am concernedYeah. You need to stop doing the same thing and expecting different results.
No. 391507
>>391435You don't need to supplement iron at all if you eat healthy, I've been vegan for several years and never had issues with iron levels. There is even some evidence that heme iron may be
problematic as our bodies cannot control the level of intake (see some of the studies on the link between heme iron and cancer).
No. 391513
>>391504>How much weight are you trying to lose?10kg
> What stress is going on in your life that you're taking comfort from through food or diet?Living lol. I can't deal with life at all, everything upsets me. I have a lifelong disthymia and been on various crazy pills since 14. But I think a significant reason why I binge is because all other substances do nothing for me, I don't really have any other ways of unwinding. It's my only pleasure available all year round, other stuff like sunlight and sex are very rare.
> Do you do any physical activity?I do, but I hate it quite a lot, I just hate being limp and weak as well.
>What is the reason you want to lose weight?This is gonna be may be weird one, but I am jealous of myself 5 years ago. I know I could look much better and enjoy my own reflection, but now it just grosses me out. The way I gained 10kg and did not notice it at all scares the living shit out of me, its a complete lose of control.
No. 391527
>>391468>I don't see how this relates to veganism/plant based/vegetarian/any type of diet thoughDoesn't have to be plant based. Some people digest fibers better than others. A lot of vegans are adamant that there are no downsides to veganism when there are biological variances between people. A lot of people have problems digesting fibers well. What's the point of eating food you can't absorb nutrients from.
>Not everyone that follows a plant based diet needs supplementation, even of the big scary b12 and iron.And that's great for them, just don't extrapolate that to the entire human population
>On another point you say that you're not in the grains = death camp and yet demonize the regular consumption of soy.Come on now. My point was people who have a hard time eating any given thing e.g. soy will have issues when over consuming that food. Most of the vegan protein staples (peas, legumes, grains, lentils) are foods known to be aggravating to people with IBS like symptoms, especially if they are low processed. If you're having bowel issues, then over consumption of those foods will aggravate your problem and in the end you have very few options left because your gut is wrecked. I'm not in that camp but my point is ideal diet is different for different people.
No. 392483
Pleasantly surprised to see there is a post like this on here, haven’t been online in a while :)
1. My goal is to get to 110 (I’m around 5’1-5’2). Possibly 105 just to see what it looks like on me. My second goal is to create a new diet and lifting regiment to see what weight my body naturally gravitates to.
2. I’ve been doing IF, dirty fasting, and low cal eating days. On eating days I almost ways have rice and a fruit/veg. Two days ago I had a half cup of rice noodles and broccoli with peanut sauce, and then a bowl of 1 apple, 1 plum, and frozen strawberries. Didn’t finish the meal but it was tasty.
-I’ve been weighing myself every day but I’d like to move away from this and instead do it every 2 days. Water retention is a thing and even when I’m not retaining, it’s always a possibility by body will be doing something I’m unaware of and the scale won’t budge. I don’t want to freak myself out again lol.
Today I am 117lb :D I started my journey like two years ago at 154 and obviously didn’t stick to fasting for the bulk of it. However I did lose around 20lb in 3 weeks early on. It really was that fast. I went hardcore, electrolyte fasting and did rolling 48s, then would eat 1200cal in two sittings on days I ate. Didn’t exercise at all. I think that gave me a lot of false confidence and made me super lazy.
I’d been waffling around the mid130s and high 120s until late February. Decided to take it more seriously. Been doing low cal, have indulged a few times (just not with big meals, I mean like I’ve had a burger and some fries here and there lol). The past week and a half of actual rolling 24s and low cal, I went from 123 to 117.
I just want to get to 110 to know I’m disciplined enough to complete this process. I’m mainly excited to see what happens afterward. I want to be in a place where I never breach 130 again due to gluttony. One thing I’m happy about is that I no longer feel cravings for high cal foods and drinks, specifically Starbucks lattes lol.(no emoticons)
No. 392496
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>>390959Are you me? Same height/weight and same goal! Only difference is I’ve been in a relationship for 4 years instead of 5. I’m rooting for you
Nonnie! We got this.
I’ve been struggling with exercise when dieting because I’ve had ED issues (that led to health complications) in the past that involved restriction along with extreme exercise, and I’ve never been athletic so exercise to me has always been a
trigger. This time I’m focusing less on being smaller and more on being stronger- I want to be able to hike on high elevation trails and get into bouldering. This time around feels different, and it’s the first time I feel that I’m using exercise in a healthy way. One thing that’s helped is using the treadmill at max incline at a fast-walking pace- it’s great if you hate running.
No. 392502
>>392492>Why do I feel ravenous when I cut out (added) sugar and junk food?Because you are literally in withdrawal. The acute phrase of sugar withdrawal end after a week but then comes what is known as Post Acute Withdrawal Syndrome. It's a real thing.
Those who experience PAWS for sugar withdrawal will have either intense cravings for junk food or insatiable hunger. To minimize these cravings make sure to eat a lot of fruit and consume a lot of probiotics and prebiotics.
The cravings/excessive hunger will come and go for a while. Up to 2 years. It's brutal but you just have to push through it. Once you have fully recovered from your sugar addiction, it will be much easier for you to lose weight. And you'll feel much better, mentally and physically
No. 392533
>>392506have you tried negative pull up yet?
Actress Michelle Rodriguez was able to do 7 pullups her first time trying them. It's so much easier for tiny people
No. 392539
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I need to get toned and lose some weight.
I'm 5'4 and I assume I weight 125-130lb at the moment. I wanna drop down to 110 pounds and work my abs because I see old photos of myself and I get upset I let myself go. My current strategy is intermittent fasting as it worked last time, cutting out fizzy drinks, tracking my calories and exercising.
My building has a free gym that's always nearly empty and I wanna use it for the 2 months I'll be living here, at the moment I'm embarrassed of running so I walk at a fast-ish pace and on an incline.
I'll post an update in like 2 weeks, consider this my accountability post!!
No. 392755
>>392714I know I sound like a meme saying this but South Korea. I'm 110 right now and my dad gets upset looking at me.
>>392682Thanks, that makes sense. I'll stick to the weight I hover at when I'm eating/exercising properly.
No. 392760
>>392755You're going to have to hold your ground unless you want your dad to continue thinking that he can shame and chimp out at you into compliance. I'd say how harshly you hold your ground is up to how much you depend on him for daily life and other necessities, but if you give in, he might turn into one of those old grandpas who nag their middle-aged daughters into shit makeup and clothes and life decisions. Tbh he might still do that if you hold your ground but at least you'll have removed all the power/leverage he holds over you. Past a low point, moids honestly don't know or care about what looks good and healthy on women, it's all just obedience markers to them. You deserve to be better than what another annoying, screeching moid thinks you should starve yourself into. Let him be mad, he's being a retard.
I know this sounded aggressive but please do not go through the same pain I did.
>t. speaking from similar experience and ended up with permanent changes/damages I cannot reverse No. 392888
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Anyone dealt with crippling bouts of back pain? I had some (bad but not crippling) in my lower back about a month ago, and today I was cleaning my bathroom, stood up from a hunched position, and froze completely. I've been bedridden all day because I physically couldn't move to a standing position. It's all the way from my lower back to both knees by way of the back of my thighs, and I'm worried it's sciatica.
Would yoga be a way to prevent future flare ups? I'm pretty strong from physical work (probably how I fucked my back up in the first place) but I'm not very limber.
No. 392926
>>392888This stuff absolutely saved my mom when she was bedridden with sciatica:
https://www.webmd.com/back-pain/spinal-decompression-therapy-surgical-nonsurgicalwhen you've recovered, yoga can certainly help but be careful and you need to make sure that you aren't eating inflammatory foods (which is pretty much everything in a western diet) or sleeping on your stomach. If your back is really bad it may not be safe to sleep on a mattress and you may have to switch to sleeping on the floor
No. 393004
I failed another diet yet again. I did so well, I did yoga literally every day for 2 months and started calisthenics to boot, 3 weeks before i stopped. I ate healthy, lots of veggies and protein.
I dont think my weight loss was visible really, but my boobs definitely shrank, so i must have done something right. Idk, i really wanted to make exercise a habit and i marked every day i did any type of exercise (which was almost every day) until i just fell off.
At this point Im considering adderall, I'm overweight literally by 10 fucking kilos and ive been spending years on and off trying to get it off. Fuck, i hate my body!
Sorry, that last paragraph wasnt written in earnest, but I just want to lose 10 kilos and stop looking overweight, it affects my life significantly.
No. 393028
>>392926Thanks for the detailed reply, nonna. I abslutely hate going to the doctor so I know I'm gonna try all other possible solutions first. I'm doing much better today thankfully, was even able to put my own socks on and had a shuffle around the garden with my cats.
I am definitely a stomach sleeper, so I'll be cutting that out. Now that the weather is warming I've actually been wondering about breaking out the hammock and starting to sleep outside, last time I did so it did wonders for my dust allergy and I actually became a morning person. I'll look into what the effects of that would be.
No. 393031
>>393004>I failed another diet yet again.Sounds like you successfully did the diet, actually. You could keep doing some part of it today if you wanted. Why did you stop? Keep going. It's not over just because you stopped for a while.
I've been in the same place and I had a list of things I would ideally be doing every day to lose weight / be healthier (exercise, diet, water, sleep, limits on vices that got in the way like alcohol) and every day I did at least one of the things right. Lots of days it was only one thing but it was something. I kept my goals in sight in small ways and otherwise focussed on every day life. Eventually I got back down to a healthy weight and in hindsight it wasn't that hard. Perfectionism is just another way to procrastinate and it will stall your progress. Keep going.
No. 393131
After eating in a deficit for nearly two months I've started feeling tired all the time again, sore, cranky, and constantly craving sugar. I've decided to stop tracking for the next month or so and see how I feel. In the past I managed to lose fat and gain muscle without tracking just by eating whole foods and being sensible with my portions, I'm hoping I can get back to that. Since doing this for a week I'm already seeing improvement in my work outs, energy, and motivation.
>>392781Took me about six months to get a visibly athletic build, and now a year in my shoulders are prominent even in a shirt. My upper arms don't look like much unflexed, just big, but my traps and forearms are great.
>not sure where to startTry looking up different types of splits (like a 4 day split or a PPL split) and use that as a guide. Don't worry too much about finding a female specific plan. We use the same movements to build muscle. Nutrition is probably the hardest and most important part. Learning to eat right and eat enough was difficult, you'll need 0.8-1g of protein per lb of lean body weight and this is going to look like a lot more food than you're probably used to eating. It might be helpful to use a calorie tracking app to make sure your macro ratios are good and that you're not over/undereating. I would also 1000% recommend supplementing creatine.
No. 393301
>>392855No emoticons, no emojis. Sorry for newfaggin, just haven’t been here in a while.
I spent most of Monday night in the ER because I may or may not have some kind of circulation issue. My legs turn purple if I sit for too long but all bruised up. Like as if I fell of a freight train or someone beat the shit out of me. Literal zombie legs. Anyway I’m saging because I might have to change my diet until I see a specialist but will update here once I get to my goal.
No. 393480
>>393474For weight exercise I find that doing it at home works best, as I am far too lazy to go to the gym. When you have your stuff at home, it requires much less motivation.
As for developing legs and ass, other option might be doing a sport like cycling or rollerblading which works those muscles, but is also out in nature and fun.
No. 393482
>>393438Yeah I’m real and I know how it sounds lol. I’m not an anachan, don’t wanna be abnormally skinny or orthorexic. The circulation thing has been going on for yearsss, WAY before I ever started dieting or doing IF or even lifting. I thought it was normal because my iron tends to be low. But the other day I sat in the same spot for 3 hours and my legs turned a super blotchy purple color, more dramatic from what I’ve experienced before, and my mom freaked out so I ended up going to the ER to get a blood panel. I’m fine, they think I have Raynaud’s or maybe it’s just a body quirk idk so I’m gonna see a specialist soon. And just for peace of mind am going to be doing OMAD every other day.
I planned on using this board for accountability but maybe I shouldn’t be like journaling everything on here…also I don’t get what
>>393443 means. I thought it was standard for people who did IF or keto for weight loss to use those keto sticks no? I mean just to track your progress?
No. 393496
>>393474There are tons of effective workouts you can do at home especially if you have dumbbells and a kettlebell etc. Try curtsy lunges 24 each side (with dumbbells if you like!) and rainbows 3 sets of 12 per side to start for glutes as well as things like various squats and wall-sits. If there are a decent number of stairs where you live, go up and down them as many times as you can handle before your legs give out. This will tone your legs glutes etc a LOT and is simple and free and easy to do while listening to a podcast or music or whatever. The other anon who mentions rollerblading is right too
but don’t get me blade sperging bc I’ll never stop I love it so much Yoga and Pilates inspired exercises are super doable at home just make sure you have a nice cushioned mat for your joints! I have a lot of online clients who buy plants from me that start with at-home workouts before they ever step foot in a gym. A lot of times building that confidence at home for awhile can help you want to get into a more public workout space. Good luck on your journey and have lots of fun! ♥
No. 393604
>>393474Agreed with other anons here, there's a lot of stuff you can do at home and body weight exercises/calisthenics are a great place to start if you're nervous about starting in the gym. What kind of weights do you have? I can give some advice for upper body stuff if you need it.
>>393482They're just kind of unnecessary imo, I'll put it this way I've never seen anyone who's
not ortho talk about them lol.
No. 393755
>>393480>>393496Thank you all so much for your advice! I might try cycling, I think it be easier for me than rollerblading. And using stairs for a workout sounds good too. I think will try these and doing those pilates inspired workouts at home for a month or two and then see if im ready to go to the gym.
>>393604I would love any advice you are willing to give. I have few dumbbells, i think they weigh 4-8kgs. And one kettlebell which is either 6 or 8kgs.
No. 393761
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Hi nonnas, it's me here after a while…
I managed to get a little too underweight last summer despite being petite and I have since put weight on and my mother seemed relieved to see me at 5'1 and about 60kgs when I got a bit scrawny around 55kg. However, lots of stressful things happened early this year that got me really burnt out so I'm at about 63kg and my hormones are crazy because I'm 30 now (exciting but also oh my gosh what is a consistent cycle)
Anyway, I am trying to start a cut and I'm guessing that a little extra cardio wouldn't hurt me alongside my weights routine and resistance training? How do you nonnas get out of a rut? I've been so tired and I want to fall in love with gym and cooking again, and I'm glad I have recorded my progress for years because it means I can look back and see what I was doing right. How do I avoid beating myself up? And how do I stop craving sugar again as my workplace has been cake heavy and I was stressed and realised I was binging chocolate and cakes a bit and I need to get back into a better mindset.
No. 393810
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I'm so tired of workout programs made for women looking more like torture sessions than exercising. You were right bodybuilding-chan. Those workouts are trash. I'm going to try a new one, minimalist and we will see how it goes. Fuck all those 10 minutes abs videos and chloe Ting and Caroline Girvan. I don't want to suffer to look like a piece of jerky. I want to be healthy.
No. 393852
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I’ve posted about this before but it’s really making me want to tear my hair out, I’m so mad. I’ve always been in a normal weight range but have always had saddlebags. I finally got fed up and decided to get really serious about losing weight. I cut out carbs, cut out a few hundred calories a day, picked up regular walking and hiking, and through that I have gone from 144lbs to 113lbs (-31lbs) in around 6 months and am having no trouble maintaining comfortably. But my saddlebag thighs are exactly the same fucking size. I know because I measured. It’s so ridiculous that I considered if I have lipedema or something, but I don’t have any of the other symptoms. It seems like no matter how much weight I lose, my body will never release even an ounce of it from my saddlebags. Picrel is honestly less severe than mine.
It really makes me angry because I’ve made so much effort and progress but none of it matters to the ONE thing I started doing it all for. I will always have this stupid fucking shape (I also have shirt legs so it looks ridiculous) and there’s nothing I can do about it whatsoever. It just feels so unfair. I could really throw a fucking table out of pure rage.
No. 393889
>>393852It's partially just due to having a female frame, you shouldn't be that mad about it. Building up your glutes can help lift things up a lot if you want to try that. You can't spot-reduce but you can tone up the muscle in the area.
In weightloss progress pictures I've seen, somewhere around the upper thigh is often the last area to let go of fat. You see it holding on there a lot especially when people
just lost the weight, but then you look at a picture from 1-3 years later and it's way less. I think it might work itself out for you. Our bodies love to hoard a little resources somewhere, and you just lost a lot of weight pretty fast so give your body some time.
No. 393891
>>393863>>393877I appreciate that guys but I don’t think you understand how much I look like a female Oompa Loompa. Kek
>>393889I’ve been thinking this too, but I already have a pretty big butt and tbh I don’t want to grow it any more since I’m already so bottom heavy. I’m wondering if I continue losing weight until my body finally lets go of some of the saddlebags (I suspect I’ll have to dip into underweight for a while) and then regain but with more protein and less carbs, maybe then I could be a healthy weight but without saddle bags…?
No. 393895
>>393891I don't know… I don't think anyone here will tell you to become underweight willingly unless they're trolling or an anachan pops up out of the woodwork.
You say you went from 144lbs to 113lbs and your hip measurement literally did not change? at all? Did your other measurements change a lot or not really? Did you accidentally diet too hard and sacrifice muscle for fat (ie. become skinnyfat?) That would be an explanation for the weightloss but no inches lost.
No. 393906
>>393895I don't want to be permanently underweight, I just want to like, reset my fat gain since it won't leave under normal circumstances.
>You say you went from 144lbs to 113lbs and your hip measurement literally did not change? at all? At all. If there has been any change it's within the margin of human error while measuring, that's how slight.
>Did your other measurements change a lot or not really? Yes, my upper arms slimmed down and I lost a couple of inches off of my waist. Which tbh, the latter just makes my saddlebags look more exaggerated so I don't even count it as a win.
>Did you accidentally diet too hard and sacrifice muscle for fat….maybe? Although to be totally honest, I was surprised how easy it was to lose the weight and at no point did I ever really feel hungry. I was always comfortable. So it never felt like I was going too fast or anything. Really all I did was just stop serving myself the same as my larger (as in, just taller and bigger, i'm only 5'3) family and peers and eat portions that were just enough for me. That and I stopped snacking and just chewed gum when I got a little munchy.
No. 393944
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Anybody else get bad eyebags? I have consistently shit sleeping habits and you can really tell. Aside from sleeping better which is a priority, anything from any nonna’s experience that worked to deflate them
No. 393954
>>393755Great! You'll definitely find your own groove for what works for you, but my advice is to look up a split that works for your schedule, so if you wanted to do upper body three days a week you would look up a three day split, or you could try something like a push-pull-legs split, bro split, or an arnold split just for example. These are all just ways to organize which parts of the upper body you work from day to day. You could also try a full body split! Personally I like to use a push-pull-legs. You can do nearly any exercise with dumbbells, you'll just have to google the dumbbell modification for any moves you see that you don't have the equipment for. Here are some moves I use when I'm doing my workout at home.
push:
>dumbbell bench press>push-ups>chest fly>lateral raises>farmer carry>shoulder press>overhead tricep extensions>tricep kickbacks>halos pull:
>bicep curls>hammer curls>rear delt fly>dumbbell rows>gorilla rows (with kettlebell)>dumbbell lat pullovers >shrugs>forearm curlsNote that you don't have to do
all these in a single workout, usually 4-5 moves is fine. I like to hit each muscle group twice. Another thing is that if your goal is to build muscle then you'll have to add a lot more protein to your diet, and don't try to cut your calories too hard or you'll exhaust yourself and get hurt. If you're doing everything right and starting from being skinny-fat you will likely see the scale go up but find your clothes are fitting looser. Body recomposition is fun like that.
>>393810FUCK yeah anon, I hope you have fun!!
No. 394042
>>393944>>393946massage face with an ice cube.
don't drink alcohol.
interrogate your diet for excess sodium. actually you could do a lot with interrogating your diet but I can't really recommend anything specific.
don't spend all day looking down at your phone. practice good posture.
change your air filters / clean your house (could be an allergy reaction) and on that note it could also be products you're using irritating your eyes.
Fixing your sleep is probably going to help the most.
No. 394540
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>>394349The way you eat and the level of activity you have are both parts of “getting in shape,” but fixing one doesn’t require fixing both unless you’re so obese that you can’t move around well. Read the study on the Hadza people by Pontzer et al. They found that sedentary westerners have the same energy expenditure as reasonably active hunter-gatherers. The ‘extra’ energy sedentary people have likely gets channeled into increased whole-body inflammation, lighter sleep, increased anxiety, etc. The point is that once your body re-equilibrates to a more active lifestyle, that extra activity isn’t going to directly help you lose weight. Eating better food and exercising more will both improve your health and quality of life, but since they’re both significant permanent changes to the way you live, I think it’d be easier to tackle one at a time.
No. 394685
>>394682Not sure what you mean by 'tighten', as you can't spot-reduce fat, just overall eat less calories than you burn. If you mean to tone a certain part of your body, you can make your muscles appear bigger in certain areas, which may tighten and reduce the appearance of fat. But it really depends on what muscles you want to train. I recommend lifting weights 95% of the time for people who want to lose weight and tone their body. You can do a workout split like PPL (Push, pull, lower) or upper/lower, etc, like this
>>393954 anon said.
If you just mean your abdomen/stomach fat/fat in general, you can stick to cardio or simply reducing calories until you are in a caloric deficit. But 9 times out of 10 you will look way better with cardio as well as lifting weights to fill in the muscle around the area.
No. 394801
>>394688>>394682As the other reply said, you can buy your own dumbbells and get great benefits from it. Look up basic exercises you could do (watch videos so you could learn proper form) to start with and build from there. To start you can always focus on one exercise per muscle group (ie: shoulder press, bicep curls, chest press, squats, etc), start with doing full-body workouts then move to upper/lower (or whatever split works for you) once you're more comfortable and learn more exercises. Honestly, dumbbells are great, you can do a full body workout with one set of the same weight, and even if you "outgrow" the weight so to speak there will always be exercises that will leave you struggling and humbled lol.
I would also recommend getting a good quality large resistance band, as it will be useful for stretches. PLEASE stretch before and after your workouts, it will help you not only become more flexible but also reduce a chance of injury (and if you're injured, you can't exercise!).
But also, I wouldn't underestimate body weight exercises. Squats, push-ups, tricep dips, planks, all sound easy but actually take a lot of effort, and often the only piece of equipment you may need is a chair. You can do squats with no effort? Great! How about bulgarian split squats or pistol squats? Can look up callisthenics for beginners if you're interested, but basically it's exercise using your own body weight which sounds easier than it is. Honestly it can feel really good confidence-wise.
Most importantly though, nutritional intake will definitely play much of a bigger role in this than you think, and please remember (as the other reply has said) that you can't "spot reduce" when it comes to fat. You might "tone up" in one area in your body while another might stay the same size no matter how much you try. Try to focus more on your health and how you feel than the aesthetics.
Best of luck!
No. 395152
Well, trying to lose weight again! I can't believe how easy it is to regain…I'm so cold.
>>394749I tried it for body odor, noticed no difference.
>>394749 No. 395422
>>395413Congratulations on making some healthy changes! You can do it! Having hashimotos is rough, I don't have any advice about that, maybe another nona has experience. Do you have a doctor that can give you general advice there? Your weightloss presumably is going to be slower so keep that in mind and just keep making healthy choices. I think 68kg would be more realistic as a one-year goal; even if you got to 78 by December that would be amazing. Actually if you add some consistent physical activity and eat about 1600 calories a day you could theoretically be 78 by December (although that's just based on an online calculator which is never completely accurate – gives you a ballpark though.)
I was going to say your hunger/headaches might be blood-sugar spike related. You're eating refined carbs at every meal (assuming that wrap was in a flour tortilla or similar) which is definitely hurting your efforts. Maybe a small change you can make is to stop buying refined carbs and replace them with alternatives like complex carbs if not cut them out entirely at least from some meals. I'm not a carb hater but they do seriously affect blood sugar and hunger levels which is torture when you're trying to diet.
No. 395426
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>>395422Thanks so much for the kind words, nonna. It really means a lot. I think I will try replacing the refined carbs with whole grain like you said, and maybe instead of rice I'll see if I can afford quinoa or something like that. I'll try to stay realistic too about how much weight I can lose, I really don't want to burn out or yoyo-diet anymore. Again, thank you so much!!
No. 395483
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My unhealthy and somewhat stressful lifestyle have caused me to start balding badly. Especially since I thought it would stop when it was small and maybe grow back…nonnas I definitely might be stage 2 balding…
I have soon have an appointment with my doctor and maybe we can get me a dermatologist or a specialist against balding. I hope they can help me as I also have 4c/afro hair. Can’t believe I am in my mid twenties balding. But I have an unhealthy lifestyle, some periods I don’t eat because of light depression and most of the time I am my usual weight but sometimes I’m too skinny or chubby for a while, stress because I’m working only myself to improve my life and not be miserable all the time. If my mother didn’t help me eat better meals. I would barely eat vegetables, I already barely eat fruit twice a day, my only exercise is running down the stairs to catch the bus when I’m late.
The tight braids that sit too long also def play a part…
I definitely have alopecia, as if my life couldn’t get worse. All I hope it’s reversible if the dermatologist gives a reversible diagnose and if eating better, exercising more doing a fun sport, get some medicine for my scalp or to consume will help my hair grow back. I will find peace and appreciate my difficult hair more and try to be more patient and loving. It’s been months since I had braids, I hate wearing wigs all the time.
Sorry for the long walk of text, I know it’s mostly my own fault but life sometimes hits me hard. But I’d love to have full hair on my head on my (mental) health journey.
No. 395552
>>395413I suffer hashimotos and pcos, the only things that helped me shift my weight was cutting carbs (breads and pasta) because it’s an easy win for both problems, high intensity interval training, and weights.
My advice is to start slow until you find a level of intensity and weight you can handle comfortably. From there alternate between the two with the goal to work out every day. Take breaks as needed, your goal is to be consistent so even when you have a day off you can get back to it the next, don’t lie to yourself (if you can do it, do it, don’t let yourself down). Up your weights and intensity as you feel things getting too easy.
Again the goal is consistency because that’s where the sweet spot is in my experience, I feel like it helps keep my metabolism going and gives me more energy. You’ll know it’s working because you’ll start wanting to move, sitting will become uncomfortable and you’ll crave to do something! Embrace it to do some yoga and stretching.
No. 395814
>>395808High cardio is an option and indeed that is what figure competitors and bodybuilders use to cut. Low carb is not an option and if you go down that path you will die and then burn in Hell for all of eternity.
No matter how fit you are, your body wants to carry x amount of fat and your body will distribute its fat the way it pleases, regardless of your thoughts on the subject.
This being the case, the best option is just to eat clean, build as much muscle as you can and get in peak cardio shape, and then let the chips fall where they may when it comes to how your body looks. That being said, I suspect that isn't the answer you are looking for. You want to reduce that belly fat, come hell or high water.
Fair enough, going back to the example of figure competitors, what they do is not only lot's of a cardio but a strict, yet balanced, low calorie diet. How low cal you go depends on a lot of variables, it is something you will determine either with the help of a nutritionist or simply through trial and error.
Now I have to warn you: this will be extremely unpleasant. It will involve doing things like weighing out your food, prepping all your meals a day in advance and eating your meals at the same time every day. The diet will weaken you and reduce your energy, how much varies depending on the individual. You will also frequently be cold. Your body will also start to wear down from all the cardio and you will be plagued with nagging injuries.
But you will be skinny.
No. 395827
How do I know when I should return to cutting? Been in a maintenance/slight surplus for the past two-ish months, though I've been lifting for longer, and, while I've gained a little weight, I don't see any visible tone/muscle in my body, except my abs that are slightly more defined.
Also I've been working out my ass for about four or five months via lifting. However, since I already had a big ass before I started working out (probably mostly fat), it's pretty hard to tell if there's much of a difference when the cellulite is still there, but my ass lifts (hip thrusts, split squats, etc.) have gone up exponentially in the past couple of months. At what point will I start noticing a bona-fide booty?
No. 396204
>>396174I'm
>>393852 and I'm thinking I must have an early stage of it. Diet and exercise doesn't touch it even a millimeter. It's extremely disheartening. Getting skinny doesn't take away, but any weight you gain back adds onto your original bulk like some sort of cruel game of only punishments and no rewards. Thanks for the reassurance in my decision to never have kids.
If I were you I'd get as fit as possible, knowing it won't take away much of your lipedema fat, so that if you do get liposuction, you can clearly see what is excess lipadema fat, you know what I mean? Personally although I'm already thin, I'm still flabby skinnyfat, so I've decided to get fit enough to make the lipadema fat obvious and then look into liposuction.
No. 396407
>>396354Hell yeah anon. I'd recommend doing cardio afterwards, if you want lean muscle your energy will be best spent on the weight lifting portion of your work out. Tbh I'm usually reading or watching videos on my phone during cardio, my gym partner brings her switch and plays zelda lol.
>>3963840.8-1g per lb of lean body weight, I think 100g is a good starting place for most people because eating 100g will feel completely outrageous at first but once you get used to it you can scale up from there.
No. 396790
>>396643>>396679I am this nonna
>>396445Can I get some serious advice on it? I see mixed results in peer-reviewed studies, so I’m really on the fence about it.
No. 396793
>>396790Kek, yes, you can take it without issues. I'm
>>396679 and like I said, I've been taking it for years and had 0 issues. Creatine is probably one of the most researched supplements and one of the safest
No. 397196
>>378038Hey nonas, I wondered if anyone has any tips for strength training? I want to build muscle too but I'm trying to focus on strength because I'm sick of feeling like a stringy noodle.
I'm around 62kg and 6ft at the minute, I try and workout everyday using YouTube vids (I like Caroline girvan ATM) but I don't have a gym membership right now.
Thanks!
No. 397348
>>396384If you google it, it says to aim for 1.2-1.7g of protein per 1kg of body weight if you want to maintain/build muscle. Most of fitness youtube channels I've seen tend to recommend a similar range.
Personally, I aim for 100g of protein at least on average. So I might not eat the same amount of protein every single day, but if it averages out to 100g/day over a period of like a week or a month, it's all good.
As for tips, I can only offer some from my own experience:
Figure out how much protein you're already taking in (if you don't know already) and slowly increase it. When I first raised my protein intake I literally doubled it overnight, so I struggled a lot with really bad indigestion, although my body adapted and I'm all good now, but it was more than a little uncomfortable at first. So I definitely recommend slowly increasing your protein intake so your body can get used to the change (think of it like suddenly eating a bunch of fibre bars when your fibre intake is usually low, you'll probably get the shits, well the same applies here just in a different direction, need to take it slow and see how your body responds).
Build your meals around your protein (so if you meal plan, decide on the protein for the meal first, then add the rest of the meal around it that will make it taste good, if that makes sense).
When it comes to protein sources, I like to think that anything 100kcal/10g of protein ratio is a good source (so lean meats, high-protein yoghurts, some fish), and especially good if you are trying to stay within a limit.
Eggs are good too, but I wouldn't make it the main source of your protein unless you can handle having like 4-5 eggs at a time. Some low-fat versions of cheeses can have a surprisingly good kcal/protein ratio, at least where I'm from.
If you're vegan/vegetarian, just be aware that meat-alternatives can be a good source of protein, but in my experience they don't really come close with how much protein they can provide compared to lean meats.
Obviously beans, peas and quinoa and stuff like that is good, but they can also come with a higher calorie count and a lot of fibre so always make sure you don't eat a bunch of it at once unless you've already been doing that.
A benefit of eating more protein though, is that you'll actually be able to eat more calories eventually while still losing weight. I've started out the same way as what you're asking, trying to meet my protein goals within a certain calorie limit but found that now I eat way more than I ever thought I could get away with.
I've heard some people recommend getting most of your protein intake early on in the day, so like eat 80% of your protein goal amount for breakfast/lunch for example, so you don't have to worry about it too much later in the day. This could help if you're not able to have very structured meals with the same amount of protein in each, and tbh that's what I prefer to do as well, as it allows you to be more flexible later in the day and not freak out if dinner plans change.
Protein shakes and protein bars are okay, but don't make them a staple in your diet (unless you really like protein shakes lol, you do you). I tend to utilise them as snacks, rather than main meals. But I've seen a lot of recipes online utilising protein powder so if you're into cooking or baking, you can definitely explore making high-protein versions of stuff you already like.
No. 397351
>>396384>>397348forgot to add my long wall of a reply:
count all the protein you eat. Bread can have up to 5g per slice, serving of pasta can have up to 10g, salads with leafy greens can have up to 2g or more, etc - individually these are marginal amounts but they all add up in the end.
No. 397353
>>397225You'll have better results by starting slow and focusing on damage control. Small changes make a big impact on your overall health.
Try drinking a cup of water before and during every meal. If you eat a lot of rice and pasta, definitely try konjac/shirataki noodles and rice! It has very few calories so even if you stuff yourself with it you'll be consuming way less calories than if you'd had regular pasta and rice. It'll keep you full too.
Try to do some form of light exercise after every meal. Going for a walk is ideal, but you can do housework or gardening if you can't go out for whatever reason. This helps regulate your blood sugar levels, which also helps you feel full for longer.
Don't try to change everything about your life at once, you WILL fail and it's really not sustainable to make that many changes at once. Your old habits serve a purpose, so figure out what that purpose is and see how you can replace it. For example, if you eat out of boredom, find a hobby that's easy and cheap that keeps your hands occupied so you can't mindlessly snack. If you order food because you're too tired to cook, look into meal kits or meal prepping.
Don't expect to enjoy eating healthy food at first. Your palate will change with time. Try to eat more whole foods and cut out processed food. You don't have to change what you eat at first, just swap the store bought version for a home made one. Again, start slow, and start with foods you can easily make at home. Gradually add in more healthy foods as you get used to this.
I know you've heard this a million times, but cut out soda. Cut out any sugary drinks that you consume regularly, including juice, but soda is the one you want to get rid of first. Work on replacing 75% of your drinks with water, if you haven't already.
Exercising will help you a lot. Aim for 30 minutes 3 times a week, do low impact exercises, and stretch after. You can break this up into chunks throughout the day. Ideally you'd be exercising daily, but bear in mind that it's important to have rest days, and at your weight you WILL damage your knees and ankles if you do high impact exercises like jumping and running. Doing exercises to strengthen your core, knees and ankles will help you a lot at the size you're at, but if you feel any sharp pain stop what you're doing and work on something else. Injuring yourself isn't going to help your progress.
Also, don't focus just on what you did wrong. Write down what you did right, even if it's small. If it's something you'd beat yourself up over if you did it wrong, it's worth writing down when you do it right. Focus on non scale victories, tangible or intangible, like how you feel after a week of sticking to your meal plans and workout routines. Learn from your mistakes, figure out why you made them, and think of what you can do differently next time. If that doesn't work, just keep trying. Don't tie your self worth to your weight or your failures, you're more than that. And keep going! One bad week isn't enough of a reason to stop you from trying to lose weight. Let yourself celebrate birthdays and holidays, but be mindful of how you eat otherwise. You have a long way to go, so don't get mad at your mistakes, you have plenty of time to learn from them.
No. 397354
>>397225keep a food journal, but make your goals very simple (ie: calorie limit, protein goal - literally just one or two things that you want to focus on). Doesn't have to be detailed, just a few points you can focus on and track, and it can help keep yourself accountable.
Motivation comes and goes, it's perseverance that is important. Sometimes we expect immediate results and when we don't see them, motivation evaporates. And this happens to everyone. You have to push through it, think about the longer term goal.
And falling back to your old habits can happen a lot, it's very common with any kind of journey to self improvement, just don't throw in the towel. Acknowledge the fact you fell off track, but just get back on it. I know this metaphor is used a lot, but nobody's weight loss journey is a straight line to the top, there's always a range of dips and peaks, as long you're moving forward no matter how slow, you're moving forward towards the goal.
And please take care of yourself, and don't be too hard on yourself. I hope the worst of your health issues has passed and if it hasn't, I hope it does soon.
No. 397582
File: 1715628372013.jpg (124.65 KB, 1280x1770, 1000002004.jpg)
I was rewatching an old episode of Family Guy yesterday, and it made me realize just how much I relate to Lois' binge eating and how I currently feel like my life is stuck in this rut.
They truly weren't lying when they say that a woman will turn to food if she feels sexually unsatisfied.
My life has currently been stuck this way after leaving not one but two toxic relationships now. My first boyfriend was a fat lardy crybaby piece of shit who taught me to "eat my feelings out" whenever I felt sad.
Before I met him I was slim and cute looking. I only weighed around 59 kg at 173 cm. Then thanks to being in a tumultuous relationship with that fatass and learning to be more emotional and cry, I picked up the had habit of binge eating.
Now I'm 173cm at 75 kg and I feel absolutely disgusting. Even my family jokes with me now about how I'm picking up a double chin.
When I have sex with new men, they merely fake smile at me when I ask them if I'm beautiful and they say "Oh well you're not a 10 but you're okay".
Now I'm completely chaste but now since I'm sexually unsatisfied it just causes me to turn to eating as a form of making myself feel better. I traveled out of the country last summer and I was so happy, I had gotten down to 68 kg and was feeling a lot better, but then I came back home and regained it all back and then some. I could honestly cry because I hate myself so much. I hate how I picked up binge eating as a habit and I just wish I knew how I could get rid of it already so that I can go back to being skinny again.
No. 397605
File: 1715632891692.jpg (297.94 KB, 1080x1527, Screenshot_20240513-214023.jpg)
>>39758275kg at 173cm is only a tiny bit overweight. Making jokes about you having a double chin is crazy
No. 397651
>>397605nta but weight distribution varies between person to person and ,if
nonny continues this path she's on, she might up on a concerning amount of weight
No. 397842
File: 1715684662427.png (Spoiler Image,1.51 MB, 736x1392, 3.png)
>>397651If you don't control what you eat to be lean you can be a little over 190lbs at that height and still be in a decent range provided you have a decent amount of muscle built at the gym. Crazy strong legs also doing regular cardio and squats
Spoilered because not everyone wants to see this kind of fit-thick body No. 397856
>>397842Doubt she looks like that since she’s depressed and didn’t mention working out. Posting her numbers
triggered so much bone rattling and general sperging since she’s barely overweight, I feel bad for her. If I gained 30+ lbs in a relationship I’d feel like shit too, don’t really think it’s about wether she qualifies as fat or not. You’re right that’s a totally fine BMI for a muscular woman who works out, she could theoretically look amazing but it sounds like in reality she’s in a bad place mentally and not doing good
>>397582From everything you said your environment is crushing you. The men you meet are trash, your family is wearing you down, and in general everyone is being insane and harsh about your weight including you which is stressing you the fuck out. Sometimes health and weight is a mental game and you are losing that game right now. What did you do when you were abroad that made you happier/healthier? Can you do that at home? Maybe it was your activity level or your diet or just being away from your usual stressors and pressures; examine that situation and make your every day life more like that. Move if you have to, it’s your life. Focus on your habits and living and not your numbers.
No. 397861
File: 1715689272090.jpg (87.72 KB, 564x839, 0985061da4ff33f1f8b7c027c9b167…)
I am 5ft tall and 65kg and have been on/off lifting and working out in general since I gained the weight over lockdown. I find it really hard to shift the weight consistently especially since my TDEE is only like 1400/1500 while working out a lot, and I have to be insanely strict with food or else I just end up falling into my binge-eating ways. I seem to be the type of body where I put on muscle quite easily but unfortunately also put on fat very easily. The only concrete progress I've made is that I'm now very good at weighing calories/macros and I haven't actually gained any weight beyond this level, which is something I guess.
I used to be really slim, a little skinny-fat but nothing too bad, and I'm still actually disgusted by the sensory issues I get by being fat. It's almost like my brain still doesn't catch up with the fact that I'm fat and then it just feels horrible to be in my own skin, feeling my chest be bigger and the fat on my back disgusts me. Do any other nonnas feel like this? I don't want to sound like a skelly sorry that's not where I'm coming from I'm just not used to this at all.
It's made even worse when summer comes around and then I can't get away with wearing comfy oversized clothes.
How do you fat nonners deal with the self-esteem issues even while you're on your journey to losing weight? It's quite hard for me to just knuckle down and focus on my workouts sometimes in the gym when there are mirrors all around me and I see athletic women (good for them ofc I'm not hating) and I always end up comparing myself to them and it feels shit.
No. 397863
>>397842Being strong doesn't automatically mean you're healthy, too much fat is still bad for you. Americans ruining this thread with their delulu I swear. Even the earlier posts like
>>397349 about 23,9 bmi being underweight was so crazy I decided to not respond anymore.
No. 397864
File: 1715689700847.jpg (61.57 KB, 563x701, 1715367153680078.jpg)
>>397863I think it's depends on your genetics and body rhythm.
Some women start losing their period at BMI 22 and others are BMI 18 and don't have any problems.
No. 397868
>>397861Yeah it’s probably different for everyone but at a certain point I start feeling uncomfortable in my skin, like it doesn’t feel right physically, it’s awkward and alien almost. Not a self esteem issue, just a physical feeling of discomfort. Have you ever looked into intuitive eating? Alternatively have you ever looked into high-volume low-calorie eating?
>>397863That anon was pretty short so normal bmi rules don’t apply to her though.
No. 397870
>>397864You could just say it's too thin for your own liking instead of using BMI related terms incorrectly.
>>397868Being short means the opposite though. For short people BMI can make you think you're thinner than you are. Shorter people have a higher risk of obesity too. You could just not use terms like underweight and overweight if you don't want to use BMI.
No. 397876
File: 1715691247140.jpg (22.82 KB, 269x479, id.jpg)
im 170cm and 165 lbs. nonnies i want to finally feel okay in my skin. i have been dieting on and off for years, extreme ones to just casual fad ones which never worked for weight loss. i have always had bulky calves due to my genetics, i have the same legs as my dad, my knees turn inwards slightly when i stand normally. my boyfriend said i had mewtwo legs as some kind of compliment but i don't really enjoy walking on these chicken drumsticks… i want to exercise at home because i am agoraphobic. i have blue hair so i am always harassed by evil moids and children whenever i go outside where i live. i've downloaded a shit ton of apps and i want to do intense exercise for at least an hour every day, drink a lot of water, cut down smoking and eat a maximum of 1200 calories every day. i want to be in shape so bad. i hate my love handles. it's the worst when i sit down and i see my rolls in the mirror. my muscles are pretty solid from working out obsessively over lockdown but i just want to slim down, not be a big beast. picrel is what i would die to look like.
No. 398042
>>397876I can relate to a lot of things you said, my legs are huge compared in relation to the rest of my body, it's literally the last place my body loses fat from. I also have x shaped legs, I had to get physical therapy as a child to try to fix it. I could be underweight, and my knees would still be touching. I've been dieting on/off since I was 13, I will be turning 30 soon, and only during the last year I managed to find the healthy balance. I would literally compare myself to mewtwo in my head when it came to my body, your post gave me such mental whiplash, I had to re-read it like 3 times.
My first advice would be to stop worrying about things you can't control. I know it's easier said than done, and I still struggle with it myself daily, but if your body decides to store more weight in certain areas of your body, you can't do anything about that, short of plastic surgery. Also, even if this might seem hard to believe, there's probably many girls who would love to have thicker legs, as opposed to a bigger stomach or upper body, or even a round face, etc.
The girl in the photo you posted might not even have the same body shape and composition as you even if you were at a similar weight, you shouldn't compare yourself to others, it won't lead to happiness or feeling comfortable in your own skin. And she might even hate the body she has, yet you idolise it. Most people you know and meet likely have things about their bodies that they hate, things that you probably won't even notice or might even like.
Exercise goals are good, but instead of just working out for an hour everyday, I would suggest scheduling in some rest days, while increasing your overall movement during the day, like sitting less and trying to move about more or even go for walks (I know agoraphobia can be a bitch, but working on conquering that could help too, I wish you all the best when it comes to trying to tackle that).
I wouldn't recommend eating a maximum of 1200 calories a day, it's not sustainable at all, especially if you have a history of dieting. You should know that. And even if you do have the self control to eat that little, you'll likely feel like shit physically and mentally.
Aim for something more sustainable, like 2k calories a day for now. Slower, but healthier progress. If you want to maintain your muscle mass while losing fat, high protein intake will be key, otherwise you'll burn through your muscle as easily as your fat even if you exercise.
Do drink lots of water, and do cut down on smoking, can't say anything negative about these goals.
But to put it simply, if your ultimate goal is to feel comfortable in your own skin, you need to accept the things you can't change. Work your ass off when it comes to improving yourself, inside and out, but accept that some things are beyond your control, if you try to control them it will just drive your crazy.
No. 398051
>>398014>>398030Same height here, went from 170 to 110 (to 155 now…oink)… don't ask, am a phasic binger. My weight has fluctuated drastically my whole life.
As far as timelines go, the 170 to 110 took me about 9-10 months at 1200-1400 cals a day + 30 min of a light walk 5-ish days a week. Otherwise I was VERY sedentary (like, bedrotting). Felt great btw.
No. 398114
>>398113nice work. how many reps?
I gave up benching and I really think all lifters should (unless they are competing in powerlifting). The upper body pushing movement should be overhead press. Bench press is a horrible, counter productive lift, imo
No. 398116
>>398113Good job nona! It's smart to work primarily with dumbbells, you build more strength for the bar that way.
>>398114Interesting, why do you think so?
No. 398117
>>398116there is nothing new about resistance training or physical culture. Its been around forever but bench press didn't become big until the 50's. If you see guys like Sandow, they did not have the massively built pectorals that the gym bros today have and the old school look was much more aesthetically pleasing.
In sports, I can't think of any advantage of overly developed pecs. Maybe for linemen in football or gymnastics ring specialists, but that's it.
Bench is an ego lift with minimal practical advantages. It's an easy lift to get injured performing and it takes focus away from developing your overhead press
No. 398118
File: 1715744889080.png (1.3 MB, 984x1058, Screenshot 2024-05-07 at 4.41.…)
do any anons have any good cut meal plans/meal prep ideas? any idea for snacks/meals will be greatly appreciated!
Im 5'1 and ive been on a bulk, TDEE for that was recommended 2,600 (i mostly ate around 1900-2100) and i was mostly moderate carb/protein diet, my total intake for cals is around 2000/2100 per day and im trying to aim for 1600/1700 cals per day.
i do alot of rucking/hiking like 3-5+ miles a day for my job and i enjoy weightlifting too. ive never been super successful at cutting before (gonna try to get my hormone/vitamins levels tested this summer if i have time) and i want to try to at least cut a few lbs.
Im 145 rn, but you can tell im fairly muscular if that makes any sense, i have farm strength so like that body type. still soft but strong. i wanna try to cut at least 10/15 lbs.
any advice is appreciated!!
No. 398184
>>398140My nutritionist told me it’s 1-1.6 grams per your weight in
kilograms but that was for regular nutrition not someone bodybuilding. Not sure what you’re trying to do. I thought it was one gram per pound of body weight and she laughed and said no, that’s way too high.
No. 398364
File: 1715828128772.jpeg (Spoiler Image,29.85 KB, 747x414, Jiggle galore.JPEG)
hi i need some help.
>tl;dr: WHAT WEIGHTLIFTING EXERCISES SHOULD I DO FOR A NOTICEABLE AND VISIBLE DIFFERENCE IN EXACTLY ONE MONTH=4 WEEKS???
in one month exactly i have a wedding to go to.
>as a bridesmaid
its hot where i am, so the dress is sleeveless but its very long and covers my legs. i gained almost like 42 kg (100 lbs??) 2 years ago and lost like 11.5 kg since february 2024. i want lose weight slowly bc i dont want gallstones. i have worked out at the gym here and there, but not consistently. im talking about between february and now. my concerns are these
>jiggly arms
>slight pronounced back roll
my face has become a lot more skinny, my legs are getting muscular bc i walk alot (theyre not fat or flabby bc ex athlete), and my stomach has flattened as well. i dont care about that. but my arms are now ugly because of stretch marks and how jiggly, big they are.
>both are around 37 cm (i think 14.5 inches?) circumference at widest part
i eat 1300-1700 calories regularly and try to walk at least 5k steps a day. i am 170 cm and weight 86.6 kg. my goal is 57-60 kg which is my OG weight.
>i average 8k steps each weekday
>i bought a kettle bell but that workouts out my hams and butt.
>I want to start swimming 3 times a week
today i went to gym. one hour of latpulldowns,lying down skull crushes,leg press, dumbell overhead and dumbell declined chest press, and 2 variations of bicep curls + 30-40 min of walking. my arms feel ded.
WHAT WEIGHTLIFTING EXERCISES SHOULD I DO FOR A NOTICEABLE AND VISIBLE DIFFERENCE IN EXACTLY ONE MONTH???
Thank u. picrel is my jiggly right arm. idc if you are mean id laugh too kek.
No. 398367
File: 1715828237498.png (529.89 KB, 508x934, es posible??.png)
>>398364i am same anon.
is it possible to get like picrel in one month? i stole this from google btw.
No. 398373
>>398368kek sorry.
>>398371yes, i just dont like the way they look in person or in motion. my upper arms look massive compared to everything else. maybe its the last place ill lose fat i guess.
No. 398583
>>398550You're not wrong BMI is flawed but your advice was still complete shit because you suggested people drop down to a (presumably) low ideal and if that starts to feel bad then it's ok to gain weight. It's a reckless strategy that reeks of anachan cope. What is "feeling" good, what is the "ideal" weight?
Also no one normal gets their bloodwork done on a whim. ALSO by the time your bloodwork is off you're in trouble and there's absolutely no reason to take yourself to that point in the pursuit of some ideal weight.
No. 398605
>>398583I’m sorry, then what advice do you give then…? The short anon doesn’t think BMI works for her so unfortunately her healthy weight is unknown to us. There isn’t much else but trial and error to work with here. Unless you have another suggestion?
>by the time your bloodwork is off you're in trouble and there's absolutely no reason to take yourself to that pointFirst of all I think you’re really over-exaggerating. No one in this thread is trying to get to an extremely low BMI (presumably) it’s just that BMI is frankly a little unreliable across a large range of heights when it comes to the normal weight boundaries. Second of all, do you think people who are overweight or underweight just suddenly become near deathly ill overnight? Being less healthy is gradual and most people know their body well enough to notice. You should be getting your bloodwork done anyway especially if you are doing anything like gaining or losing weight. You agreed that BMI is flawed, so what do you want her to do if she wants to lose weight? What metric is more reliable, over how you feel and your blood test results?
I fail to see how this is anywhere near an anachan “”cope”” (?) and find it weird how defensive people get about any topic like this, especially when anons itt talk about being healthy and overweight all the time. No. 398683
>>398117Interesting, thanks for sharing. Personally I find it valuable as a stabilizing movement and I like how my pecs look with some extra muscle so it's a good movement for me, although I absolutely agree that more people should be prioritizing their overhead press over benching. If I had to pick between one or the other I'd pick ohp every time and hit chest flys for an accessory.
>>398194You really don't, I get 130-150g a day and I don't eat anything crazy. It can seem intimidating at first in but really it just involves restructuring your meals. I didn't realize that a lot of what I ate before was mostly just carbs.
No. 398760
>>398605>what advice do you give then…?Depends. Which post are we giving advice? Your advice seems to be "become skinny". Like, okay.
You said you were severely underweight. If someone said they were severely overweight but their bloodwork was normal so they're healthy and they advised other people to see if that weight range was comfortable, they would get a side-eye from me too and I would honestly think that health issues were coming for them at some point and they were coping /using this excuse to keep living the way they want. Guess you're just built different. I thought your advice would be reckless for a lot of people. I find that people don't actually know their bodies that well and health issues creep up on them fast (if they were in tune with their bodies they wouldn't be overweight in the first place from binge eating etc. like you see in the thread, no offense to them.)
As for bloodwork stuff it just sounds like something an ex-ana would say or maybe your doctors do it for you because you are severely underweight, idk. People might get their bloodwork done once per year at a physical where I live, and sometime the doctors don't even do that if you seem healthy.
No. 398774
>>398760>Your advice seems to be "become skinny". Like, okay.I really fail to see how you read that anywhere. There are people itt who want to lose weight, so of course the topic is based around that.
>I thought your advice would be reckless for a lot of people.Hence why I asked what you think would be better? This is a general question, not necessarily aimed at any post in particular but take the short anon. If BMI doesn’t work well for someone the only thing they can do is see what weight works for them.
>As for bloodwork stuffIt definitely isn’t common, but it should be. I first got interested in it ages ago only because people in nutritionally focused internet spaces would mention doing it when trying to hit all their vitamin goals. Not something I do regularly at all, but as I said - it’s always a good idea while losing weight anyway especially since the reduction in food intake can result in your intaking less vitamins. Also, when someone’s body is stressed from malnourishment or high body weight it shows up in your cortisol and cholesterol levels, etc. There are anons itt that said they started feeling shit at a BMI of 20 or 22 or something. This is the sort of thing that could be gauged pre-emptively and is also an example of people just needing to listen to their bodies to find their healthy weight - they knew they had to stay above BMI 20-22.
No. 399000
>>398999Can’t your physician tell you?
If you want my unprofessional opinion 95 grams of protein would be perfect. That’s 25% of your daily calorie allowance from protein (protein has 4 calories per gram). It’s also 1.6 x your weight in kilograms which is in the recommended range for weight loss. 135-190 grams per day is crazy. Are you calculating it by pounds instead of kilograms?
I’ve had that protein powder before and in my opinion it tastes best mixed into oatmeal with some berries.
No. 399002
>>398999You're massively overthinking this. You want to lose weight, so I assume you want to eat protein to reduce the amount of carbs, fats and sugars that you might otherwise eat, while helping you gain muscle. If that's the case, there's no point weighing your protein out with autistic precision. That's something you'd do if you were already fit and looking to put on more muscle.
Focus on eating clean, consider eating a ton more plant proteins as well as animal proteins so you don't go insane eating steamed chicken breasts and protein powder every day, and don't fall for retarded diet shit like protein bars that have less protein than an omelette but cost five times more than eggs.
No. 399116
>>399000Calculating by pounds, yeah. My physician is bad when it comes to dishing out nutritional advice.
>>399002>>399015Thank you. I'll aim for 80-90 g a day on weekdays then. I just have to get creative with adding in more protein from whole foods. Maybe Reddit could help with that.
No. 399172
>>399144Damn, I was going to say southeast asian curry but a lot of them have hot peppers. Maybe Indian curry. It’s all just proteins pulses and vegetables with aromatics, don’t add all the oil and excessive coconut milk they use in the restaurants and it’s healthy. You could also try spring rolls as a snack, with shrimp or tofu or something as a protein, skip the peanut sauce and dip in a light lemon soy sauce dip.
Look into a cuisine you’re interested in but not familiar with cooking and try it out. That always makes things interesting again after too much monotony.
No. 399427
>>399417I'd say…lose
maximum 5 lbs of fat. You're in a good range
nonnie don't lose anymore weight tbh.
No. 399440
File: 1716199430395.jpg (Spoiler Image,56.25 KB, 540x446, 1633396712462.jpg)
>>399433You won't find the motivation. You have to follow the plan, not the mood. Exercise is going to make you feel so much better, and look so much better. Might as well start now.
(spoiler this shit) No. 399716
Has anyone completed any certificate programs about nutrition/exercise/wellness or even integrative medicine that are in-depth enough for someone with a science background?
I anticipate paying $$$ for a cert and it will just be mostly common knowledge, overly watered down and not explaining the biochemistry of it, not factual…
>>399144I like trying different salad dressings and veggie dips. I have a veggie chopper device so it’s lazy to eat a lot of chopped salads and then try different combinations of veg and dressings
>>399390Most likely dehydration. Possibly not eating enough solid food too. Look into combining caffeine with l-theanine
No. 399726
>>399433Like
>>399440 said you need to follow the plan not wait for motivation. Start with something that’s easy for you to do; yoga for 10mins, a 2mi run, stretching, whatever works for you. Pick something and commit to doing it everyday and then do it every day. Whatever you do after you’re done think: “I feel good, I feel better, that was good”, positively affirm the behavior in your mind so you don’t pattern it into a chore. Then on days where you’re sick or just don’t do it don’t allow yourself to feel bad, pattern positivity, think instead “oh man I can’t wait to get back to my physical activity, I always feel so good when I’ve exercised” and make sure you get back to it asap! It might seem silly but exercising became so much more enjoyable and easier to do once I started focusing only on the positivity of it instead of seeing it as a chore or berating myself for not doing it.
No. 399729
>>399723I'm sorry your tastebuds are so fucked you can't enjoy normal food again nonna, imo garlic toast is the ultimate snack experience and you can make it low calories easily
As for actual fast food, it's all about calories deficit. If your body absorbs 3500 calories and spent 4000 calories, you'll lose weight, simple as
But good luck burning 4000 calories when a literal marathon is 2 000 calories
You could cheat with certain laxatives (the kind that don't let the time to your gut to absorb nutrients) but that comes with a lot of harmful side effects
Long story short, drop your fast food, un-fuck your brain into being able to enjoy normal foods again
You'll be healthier, happier and you'll lose weight
No. 399745
File: 1716316005110.jpeg (90.2 KB, 355x513, IMG_5206.jpeg)
>>378038can someone give me some advice if possible? i’m trying to get back into routine, especially an exercise one, and i have more free time due to summer.
i used to do 10,000 steps a day and workout videos almost daily. i got too obsessive and down the road burnt out but i think it was academic stress rather than fitness related.
im aiming to workout 5-6 days a week for 2 hours minimum. this is because i’d like to get back to 10,000 steps daily, improve at ballet, and fit in some time for strength exercises or pilates. i feel like i can handle it but how do i look out for burnout and adjust? how do i navigate things if my schedule gets busier in fall? because its all lower impact i think ill be just fine! i just wonder if its excessive. i have been handling it well but get worried if it can cause problems. i even had to cut out some time for stretching and im just overwhelmed.
i think ill just set a 2 hr limit so i dont go overboard. even if it means not finishing each part of the workout.
No. 399748
>>399739I've been eating clean for 6 weeks now. Not only am I eating clean but I'm consuming lots of probiotics and prebiotics. I mentally and physically feel much better and have lost 16 lbs., despite doing very little exercise.
But I still really miss junk food. The people who say that you will eventually enjoy a healthy meal as much as you enjoy McDonald's are liars. Don't get me wrong, I do enjoy healthy foods more than I used to, I even occasionally get fruit cravings whereas I used to never eat fruit at all, but there is no comparison between a handful of raspberries versus the orgasmic high you get from eating 3 chipwhiches and a Sprite. Junk food is a literal drug, it's not just "like" a drug, it's an actual drug itself. And while I seem to have gotten over the physical withdrawal symptoms, I can't see how I won't be psychologically addicted for life.
I don't like being fat but if it was just about the weight, I would have quit this diet on the 2nd day. The only reason I went on this diet was to ease the symptoms of adrenal fatigue and depression. It has worked, I feel sooooo much better both physically and mentally but literally the only reason I am sticking with it is because of I'm scared of what I'll feel like if I go back to eating crap
No. 399749
>>399748>6 weeksAnon… you are just starting. Do you think your brain and gut can completely rewire years and years of bad eating habits in just 6 measly weeks? It sounds like you’re doing good so far, and even you admit that you are now getting fruit cravings that you didn’t get before! That’s excellent and a huge sign that what I’m talking about really is true. But again, you are only at the very beginning of the reworking process.
>The people who say that you will eventually enjoy a healthy meal as much as you enjoy McDonald's are liars.I don’t know how to convince you that I’m not lying, but I swear hand over heart I would prefer what I had for dinner last night (lightly fried brown lentil strips seasoned with Caribbean jerk, roasted sweet potato, roasted onion, beans, fresh spinach, and brown rice with a hummus-baba ganoush sauce) hands down over anything on the McDonald’s menu. There is no contest between the complexity of flavor between those two meals.
No. 399754
>>399750this is going to be controversial but I didn't start getting results with my arms until I started hitting them 6 days a week. I would find a weight that I could curl for 4 reps, and then what I would do is several times throughout the day, on a whim, I would pick up the dumbbells and do a single repetition
I know people are going to hate this advice and I admit it sounds completely retarded, but it works. I don't get it, but it works
No. 399761
>>399758I can only speak for myself but for me, my arms don't grow at all at anything less than 4x a week, and I know I'm not the only one.
If you are gonna train 2x a week, you should be okay in terms of overuse injuries provided you stop well short of failure and listen to your body
No. 399789
>>399745You're going to crash and burn if you approach exercise like that, it sounds like an obsession more than anything. Stop being autistic about the time you spend working out, focus on building your strength and stamina after the last time you crashed and burned, and work on your foot, ankle and knee strength so you don't injure yourself doing ballet.
You can easily find time to do everything you listed without being a massive sped about it. Low impact exercises can and will cause damage if you overdo it- stretching is vital and so is rest. One rest day a week would normally be OK but in your case I'd aim for 2 to start with because you're already overwhelmed. Slow the fuck down and look after your mental health.
>>399748Your taste will change, trust me. I went through a horrific depression phase where I had McDonalds pretty much every day for months, and now I can't eat it without feeling sick. I've never gotten a high from food like what you described though. It kind of sounds like you were so understimulated that your brain latched onto junk food as its only source of endorphins. If that's the case, it might help if you pick up some hobbies that give you a similar rush of endorphins.
No. 399860
Did anyone here successfully manage to curb their phone addiction and improve their sleep? My current main obstacle is how much rest and time I lose to my phone/laptop. They cause me immense stress and are a true source of addiction. Steps I have taken so far include: buying a box for my phone that locks and deleting social media. A few months ago I had developed a very solid nighttime routine where I made significant improvements in putting my phone away before bed and reading instead. It improved my sleep and well-being. My idea is to start by reducing my screen-time step by step, first at night, then at the dinner table, then outside, then a whole day, etc. However, once school started, I completely lost all progress and am now struggling to get back after finals. My motivation at the time was a sticker sheet where I would keep track of successful days. Once I achieved a month of successfully following my routine, I would receive a reward or something. Unfortunately, once I mess up one day and have to start all over again, it causes terrible stress. Since then, I have not wanted to use this method again as it just makes it appear impossible to recuperate from failure, which is not true in real life. In addition, I could never think of a good enough reward. Now, I am wanting to start working on this addiction again so I can be more present and sleep better. Please give me advice and help me based on your tips! I would also love to have an accountability partner or something, I want to try anything! P.S.: Yes, I have tried for instance having people take away my phone or putting passwords on things, but I always end up bypassing them or finding where my family/friends would hide my phone, or I would go on my computer instead and waste time there… no phone in my bedroom rule I find difficult to execute, since I am renting and sharing the house with roommates… I would truly love some unique insight!
No. 399926
>>399860You know what works: routine. You know what doesn’t work: streaks. I’ve got a similar mentality in that breaking a steak causes more stress, what I found corrected that was seeing a streak less like a marathon and more like a sprint. My goal became less maintain behavior and more get back to behavior. So now any time my streak is broken I evaluate why? What can I do better in my next sprint to maintain and improve my time? What helped me? What hindered me? Interrogate why you’re using your device when you do use it and ask yourself what you’d rather be doing, what else could you do, what do you need to do, why is this the easier/preferred option? Come up with solutions before the problem happens so when the problem occurs you can immediately course correct.
Remind yourself that the brain often seeks the easiest/least painful path through a situation and those paths can be reconditioned. I’ve mentioned somewhere else using this technique to convince myself to exercise and found it effective for quitting other bad habits: when you’re doing the preferred behavior (not using your phone/putting your phone down) affirm the behavior “wow I did good, my self control is iron, look at me being responsible, this is so much better, I’m happier, I’m productive” mentally pattern a positive connection and thought process. When you fail to meet expectations don’t think “I suck, this is hard” instead think “I feel so much better when I don’t use my phone, I can’t wait to put my phone down, this is boring and I’d rather do something else, what could I do instead of using my phone” and then put your phone down, it’s hard because it’s so easy. You need to hijack that part of your brain and make it work for you by making the phone addiction the difficult part and everything else the easy part. There is a tipping point in your brain, you just need to keep looking for it and flipping that switch until it sparks brighter then the phone addiction.
No. 400198
>>400193Rules. You need rules. This will tickle the part of your brain that relied on your ED for a sense of control. You might benefit from a professional who knows you ED history making a diet plan for you.
Always a risk you'll go ortho if you get to psycho about the rules and start making up new ones to restrict. You need to watch out for that and indulge sometimes. I think that's why having someone else with knowledge of nutrition make the rules for your diet will help.
No. 400368
>>400315Tryna go from
5’1 and 137 to
5’1 and 100 - 110 pounds
No. 400373
>>400368You need to increase the number or calories you burn in a day or you would have to go ana-mode with the calorie cutting which will make you uglier in the long run.
I think you should set an ambitious workout goal and an unambitious weightloss goal. This will set you up for success down the line. You don't want to yoyo which is highly likely since you're setting your goal date around the holidays in the middle of winter when people normally gain weight regardless. If you come out of a long diet then and you don't even know how to count calories of food you don't cook yourself, you're doomed to gain it all back. But if you've been working out for 6 months you will absorb the extra calories easily with the new muscles you built to burn them off. Then after the holidays you can do a winter cut.
Also consider shooting for a measurement goal instead of a weight goal. Shoot for losing [x] inches instead of [x] pounds. What are your three measurements right now? (bust/waist/hip)
No. 400381
>>400373(samefag) actually don't do bust waist hip, this isn't for clothing sizing. post neck/waist/hip, then we can use a body fat calculator to estimate your body composition.
https://www.calculator.net/body-fat-calculator.html or you can do it yourself.
No. 400492
File: 1716586055724.jpeg (290.59 KB, 642x1210, IMG_1206.jpeg)
>>400381I did it and here it is
So should I focus on strength training or both cardio and strength training
No. 400838
File: 1716654593654.jpeg (82.82 KB, 502x619, IMG_6030.jpeg)
These past two months I’ve been consistent and I’ve never felt this good in so long. The biggest shift for me was actually making it a priority to lower my cortisol/paying attention to my hormone health. A big part of addressing those issues has been diet. Whole foods/fiber, limiting refined sugar, and (this was the hardest part) giving up caffeine. Interestingly enough what’s really kept me away from a lot of junk food is just paying attention to how much sugar’s in it vs how many calories it is. I’ve been losing weight consistently and haven’t binged so I think I’ve truly found a way of eating that works for me. I hope you nonas continue to achieve your goals too!
No. 401064
File: 1716747619403.jpg (37.42 KB, 558x788, 3x197j5rwmr61.jpg)
I have gained 0.9 kg in a month half-assing it in the gym. Mostly in my arms. So how inaccurate is the InBody test? Is this just how noob growth works?
No. 401647
File: 1716951584835.png (102.16 KB, 420x420, musclecat.png)
>>4015575 years of weight lifting? Or just 5 years of general fitness? Just curious, I can't get a solid consensus on what's the usual progression rate for bench press.
>>401594Mild caloric deficit, like 200-300 calories at the most. If you start losing strength and seeing your numbers go down you cut too hard. It can be tempting to go hard on a cut but having more muscle means burning more fat so make sure you're eating enough to grow.
No. 401674
>>401595I actually had seizures the two times I tried switching to keto the day after each instance. I have no trouble with protein though. Thanks nonna!
>>401647I bench once a week (maybe too little imo, but I can’t drive) and worked my way up to 70 lbs in 2 months.
Anyhow, appreciate the dietary advice! I am afraid to start a cut, but I think it’s a must at least for a solid month so I can lose some of my stomach and thigh fat. I’m rather new to lifting so hopefully the loss in gains will be minimal. Thanks again, nonna!
No. 401909
File: 1717050232964.png (508.25 KB, 718x840, 5AC0AF1C-C431-407B-B7A4-970C60…)
Do machines do anything? Are they legit? I only do latpull downs and tricep cord/bar cable pull as far as “machines.” Can you get actual muscle growth? What machines would give me nice arms and a muscular bum? Would I get stronger?? What machines to use and to avoid?
I’ve always been a dumbbell and barbell girlie.
No. 402794
File: 1717351298255.jpg (185.85 KB, 736x1472, 9b32fb65a7ff2fcb9ba3cd35e8734a…)
Back to my keto grind after more than a year and a half. I have insulin resistance and PCOS and I'm tired of feeling like shit after eating.
After a week, I already lost 1.5kg (or more, because I only did the first weigh in the middle of the week and then 3 days later I saw the loss) and I know it's mostly water weight but fuck it, I already feel so much better because whenever I eat carbs/sugar I just feel bloated all the time. I'm thinking about doing it for about 4-6 months or until I lose around 25-30kgs. Then I think my hormones will be okay enough to just stay in a caloric deficit.
I really don't mind low carb food and with the right recipes it can be really delicious actually, what fucks me up is how unpractical it is. Sometimes when I feel hungry I'd just go to the store near work and buy an onigiri or chips. Also work parties that I have to attend and have no option for me at all. But I think it's worthy it on the long run. Rejecting stuff that I'm offered has been easier than I thought.
No. 403351
>>403335Thanks for the tip
nonnie, I'll try and drink it next time.
No. 403352
>>402667>Eat more proteinYou don't need to live on whey powder or steamed chicken. Eat more beans, chickpeas, lentils and nuts, which have a ton of protein. Aim to eat 1-3 portions of animal protein per day like eggs, chicken, fish, cheese, whatever. If you're vegan just eat more plant-based proteins.
>Resistance trainStrength training comes in many forms and I encourage you to try all of them. The most important thing to remember is form. If you fuck up your form, you can seriously injure yourself. Follow tutorials on Youtube if you don't want to shell out for a personal trainer or commit to a bunch of lessons. If you have access to weights do a mixture of heavier weights with less reps and really light weights with a shitton of reps. Bodyweight exercises can be anything from pushups to pilates- again, form is everything, so if you feel any pain, stop and reassess your form.
You should also stretch extensively after a workout to help prevent injury. If you're overdoing it you won't get anywhere, so add in a couple of rest days each week and stretch or do yoga on those days. It's also good to do some cardio alongside your strength training, even if it's going for a quick jog around the block a few times a week.
No. 403383
kek nevermind too late to delete
>>403375 but I see what you're saying now
No. 403558
>>403435Start small, but you can spam walking for easy beginner cardio. Try and get 10k steps a day, and upgrade to incline walking as you get more used to it.
Include weights in your routine so, when you lose weight, your body ends up toned rather than flabby. Again, start small, and work your way up. Lean muscle mass will help you burn more fat in the long run.
If you don't mind me asking, how much is your budget? I live in a commie state and spend $20ish dollars on chicken, which basically is lunch and dinner for about a week for me. Canned tuna, if you can find it cheap, is king as well.
Greek yogurt/skyr is also relatively cheap/low-cal/good macros. Mushrooms are about $1.50 where I live and taste good in everything. Also, seasonal fruits are usually cheaper, but, if you want to include more fruits/greens, you'll probably have to get autistic about when and where the sales are.
I believe in you, nonna!!! You got this!!!
No. 403571
>>403435Seconding the other nona, spam cardio and do some weight machines (leg press, arm rowers, some overhead dumbbell movements).
For food, maybe something like picrel or look up sheet pan meals? If your grocery stores have those cheap rotisserie chickens, those are amazing esp for their price. Shred one, freeze half for later, make soup broth by simmering the bones for ~3hrs. Canned beans and mushrooms could be decent protein if they're much cheaper than meat where you're at. Personally I would say to prioritize increasing activity first and foremost. Meal-planning and cooking can be half-assed at first as long as you're not eating more and worse than before.
No. 403601
>>403435I started off heavier than you (~230) and have gotten down to 200. I really recommend couch to 5k as a running program on a treadmill or outside if you're willing to give it a shot. I did it as 3 runs a week and the regularity really helped me with reframing how I viewed exercise and motivating me to get out.
With regards to food, I find meal prepping really helps me. I do things like chickpea curry or chili in bulk that I can eat throughout the week to maintain consistency. You can prepare multiple things on one day to then switch up throughout the week if you're liable to get bored.
I believe in you nona! I hope that things go well. Don't get frustrated if your progress doesn't follow an entirely linear journey. Lifestyle changes like this can be a lot to adapt to, but you've got this.
No. 403623
File: 1717591453971.jpeg (50.29 KB, 625x352, 0D939433-F5B2-4D6D-957F-29A5FB…)
is my mom going to be ok? she switched to a keto diet and doesn't eat carbs, ever. keto made her feel like shit at first but she seems fine now. she's measuring her blood sugar all the time. she's not diabetic but she believes she will be if she eats sugar or even carbs. i don't know anything about nutrition so asking here, is this a sustainable diet?
likewise my dad has gone full ana-kun but he's probably aware he's being insane so whatever.
No. 403637
I gained weight after working in an office for 3 years. I would force myself to walk on a treadmill for 30 minutes, and this would sort of work, but I'd eventually fall off of doing that. What HAS worked for me consistently is just counting steps. It doesn't need to by anything fancy. I use a Samsung 5 watch, but really even a pedometer will do. You just need to walk a small amount of steps a day and slowly work your way upwards.
I was walking like…2k or less steps a day when I worked in the office. Now I force myself to walk at least 4k steps a day with the goal of 5k steps (which I usually reach). I've kept it there for a while. I am thinking of increasing my daily steps to 5k-6k. But I have definitely lost weight with 4k-5k steps consistently. I make sure to take a 20 minute walk during my lunch and then I also take a short walk (10 minutes) before I leave work (the short walk is just 2-3 laps around the business parking lot complex I work in lol).
The trick is, this way you aren't super hungry because you're only walking and not overexerting yourself. I also do some bodyweight ab and flexibility exercises like 3-5 times a week (it only takes me less than 10 minutes for a session).
I also am yes, a little more careful about what I eat, but not that much. I don't count calories, but I make sure I eat 3 meals a day. I eat on a schedule - breakfast at 7:30AM, lunch at 10:30AM-11:30AM (somewhere around there) and dinner at 5PM. I sometimes will have an evening snack around 7:30PM-8AM, but it's something light, like avocado toast, and only if my dinner was light. For me, the bad habit I had learned was eating too much on weekends. If I bought a huge bag of chips, I'd eat the whole thing in one sitting. If there was a gathering with food, I'd eat everything that was sweet. Now I make sure that if I buy something sweet, I don't eat it all in one sitting and I make sure to save it for throughout the week (like if I buy cookies, I make sure to only eat one or two a day). The reason I think of it like this is because I was a major anachan before and counting calories is exhausting. Realistically I'm eating less than 1500 calories a day, but I don't need to count, I just need to make sure I'm not eating snacks throughout the day and that if I get something sweet that it is carried through the week.
I don't know how much weight I've lost, but it's very noticeable! I need to weigh myself when I get the chance, but I don't own a scale. I started at 127 lbs and my goals is to get to 112-113 lbs. I don't want to go skinner, I'm aiming for a BMI of the 19s range.
No. 404377
>>404366You technically can't build additional muscle mass without eating in a calorie surplus, nonna. However, you can get decent strength gains if you are a noobie.
Maybe once you're not afraid of gaining body fat, consider a bulk to add more muscle mass to your butt.
Imo your ass needs more than hip thrusts to round it out as well. Consider adding good mornings, bulgarian split squats, reverse barbell lunges/split squats, squats, cable machine kickbacks, and sled leg press to your routine. Don't forget to even it out by building your hamstrings and quads as well.
No. 404824
>>404776I don't train bench, I think it is the most retarded lift ever, but I did have a similar problem with my curls. What worked for me was a method called "Grease the Groove". You take a weight that you can do for 5 reps and then do it for 2 reps. One set. You do this 5 to 6 days a week. After two weeks, you add a rep. Then you repeat the cycle again. After the 2nd cycle you take a week off and then repeat the entire process.
It isn't gonna make you Hercules but it's a great way to bust through plateaus
No. 405079
>>404377You absolutely can build muscle while in a mild deficit, especially as a beginner or if you're overweight. It's quicker and
easier to gain size and muscle with a caloric surplus but it's not actually necessary. You just need to eat enough protein. Sadly I have no advice for ass building however as I'm trying to do the opposite lol.
>>404824Nta but I want to try your advice, my curls are ass and haven't progressed in like six months. It's been hard putting on size in my biceps and I'm sick to death of lifting the same baby weights over and over again. One question though, do you not worry about over training the muscle? That's something I've had issues with in the past and it's hard for me to find a good balance.
No. 405128
>>405079You don't overtrain because your volume and intensity are so low. At the end of 4 weeks you do feel a bit run down but then you take a week off and you come back as good as new.
Remember, this is the same volume as if you did 3 sets, twice a week. You can handle it
No. 405266
>>405153Endurance: Low weights, high reps.
Hypertrophy: High weights, low reps.
Bodyweight exercises like pilates and barre are great for endurance as well.
>>404618Wow, good job! It's a fantastic feeling to be able to do moves you couldn't manage before. Don't forget to work on your arms as well to help you with planks and pushups.
Your cardio routine sounds great. Try introducing the extra workouts slowly, maybe 2 or 3 times per week, and see how you feel. Jumping rope isn't easy on the ankles and knees so definitely start slow with that, and do some strengthening exercises if you feel any pain.
No. 405441
File: 1718174367708.jpg (184.71 KB, 1400x1400, dajlien-bench-with-storage-bam…)
Ikea has a new gym range and this is the only bench I've ever seen that would look good and match the colour scheme in my apartment. I want it so much but it's sold out everywhere and it's apparently limited edition reeee I'm gonna be so upset if I can't get it.
But I got a dumbbell set on sale anyway, I already go the gym but I wanted something at home for when I cbf leaving the house. What are anons fav dumbbell exercises that don't involve a bench? Or I can do on a lounge or chair or something kek.
No. 405503
>>405441Idk what dumbbells you have but:
Pec flys
Dumbbell deadlifts
Lateral raises
Curls
Overhead tricep kickpack
Dumbbell shoulder press
Bulgarian split squats
Goblet squats
Dumbbell bench press
Upright rows
Bent over rows
No. 405505
>>405503nta but
>Pec flysgarbage movement
>Dumbbell deadliftstotal joke. Do good mornings if you want to work those muscle groups. Deadlifts only work with a barbell
>Dumbbell bench pressnah. Only faggots do direct chest work
>Upright rowsno
>Goblet squatsThese are good but I prefer to just clean the dumbbells to my shoulders and do normal squats
I'm not familiar with Bulgarian split squats. I've heard of them but I don't know what they are
No. 405522
>>405505I’m just trying to help a noobie get started. No need to be mean, nonna!
I like doing chest. I love my flys and benches, even if they are weak atm. Cheers to the good nonnas who are building up to be chest stacies!
No. 405682
File: 1718272704824.jpg (8.82 KB, 351x334, 1698696500464.jpg)
I'm still in the obese BMI range (31), I lost 22 pounds last summer but plateaued for the winter. I still have 55-60 pounds to lose and I want to get back on track. I've started counting calories again and doing yoga, which made me discover I actually do have core muscles! I couldn't even do one (1) sit up before, and even with short amount of training I managed to do it today! Also thinking of trying couch to 5k next.
My biggest problem rn is staying within the calorie limits, I should probably stick to 1.4-1.5k a day but even 1.8k is a struggle. I just love to eat too much and I constantly think about food, waiting for the next time I can eat. Any tips to overcome a food fixation like that?
No. 405684
>>395404Update: Under 200 lbs now. Lost 15 lbs since May 1st. Though I suspect some of it was just water weight…Maybe true fat loss is more like 12 lbs.
>>405629Grats nonna! Keep going. We can do it together.
No. 405982
File: 1718364177417.png (321.83 KB, 1504x1780, a waist over 31 inches indicat…)
>>405928I'm not a doctor but it is kind of concerning your body is holding onto stomach fat. not concerning like you're doing anything wrong, it's just the most dangerous area to hold fat in terms of possible health complications from fat. you might have more visceral fat there.
Anyway, yes. If you keep losing weight eventually your body will use up that fat too. Diet is your number one tool for losing it but you should really mix in physical activity if only just steps or something. And make sure to get enough sleep, that helps with fatloss tremendously.
No. 405984
>>405928With weight loss your body shrinks but the proportions will stay the same. So say you have boobs that stick out the exact same distance as your belly, if you lose weight and your belly becomes flat, your boobs will probably shrink down to a similar size too (although there will likely be sag and excess skin)
If you’re overweight and have disproportionately large hips and thighs, even when you lose the weight your hips and thighs will likely remain larger than the rest of your body
No. 406112
>>4049326 months 2x a week, including at taking multiple breaks for illness/fatigue/period cramps/etc. lower rep ranges (4-8) is better for increasing strength while higher reps(10+)/lower weight are better for gaining muscle.
switch to a barbell if you have access to them, it's much more comfortable than a kettlebell imo. the bar alone can range 10lbs-35lbs. but if you only have dumbbells there are many variations including ones where you're holding two that are worth experimenting with and are easier to progressively overload than a heavy kettlebell on your pelvis.
also make sure you're eating enough protein and calories, if you are starving yourself (<2000 unless you're petite) you wont progress. sleep is equally important too.
good luck
nonny!
No. 406609
>>400614Update from 5’1 137
Am now 5’1 135
I’ve been lifting weights 1-3 times a week
No. 406901
File: 1718656255434.png (404.66 KB, 584x354, 49849815165.png)
Is anyone here on injectables and how's it going for you?
Been on Wegovy since January, was losing 1-1.5lb per week but the effect seems to wear off pretty quickly. Stayed on 1.0 for a few months but by the last month it wasn't suppressing appetite at all, now on 1.7 for a couple weeks and still not suppressing. Weight hasn't budged in 6 weeks now due to this. It's bumming me out. Are others like Saxenda or Zepbound better about not wearing off?
No. 407255
>>407235Probably not. OMAD isn't hard if you actually fast most of the day but if you eat something with calories in the morning it's way harder to not eat all day. You'll get hungry by the afternoon.
That's really just my experience though. You're free to try it, maybe it will work for you. It would be a very easy experiment. Just please don't say it was OMAD, you'll confuse other people. There's a reason it's called one meal a day and the research supporting it being an effective diet is based on actually not eating most of the day. It is designed to manipulate how your body uses fuel (stuff to do with with insulin and glucose) and that doesn't happen if you are eating a protein shake in the middle of the "fast".
No. 407343
>>407320I always did evenings.
Post results when you're done. I did it for a long time and then it just became a habit. I drink a coffee in the morning, go to work all day then come home and make dinner and that was it. Did that for years, weight went up and down, developed a crippling coffee addiction to get me though that day and was pretty moody, etc. I think it actually did more harm than good long-term and I feel a lot better eating a few small nutritious meals. But it was fun when I started because it felt like I was doing something.
No. 408069
>>408015Working out will do wonders for your muscle tone and silhouette. The number on the scale will go up but you will visibly be more fit and sleek. I'm guessing (correct me if I'm wrong) that right now you just got rid of the 'fat' part of the 'skinny fat' label, leaving you with minimal musculature and making you want muscle definition.
Walking is always a great full-body low intensity cardio. Low intensity cardio will burn mostly fat, though the harder you go (the higher your heart rate), it'll burn more carbs and protein(muscle) than fat. There's basic bodyweight exercises like squats, push ups, etc. Using exercises with weights are good to strengthen your joints and prevent osteoporosis down the line. If you want to make the weighted exercise pay off, you need to up your protein intake (protein powder is most convenient) and keep it consistent even on days you dont exercise.
No. 408094
File: 1719020398296.png (1.92 MB, 1880x1388, clowngun.png)
185 lbs, 5'7", bottom heavy with kinda muscular build but I got on anti depressants last year while also starting school so I completely tanked my caloric intake v spending. I started calorie counting and doing sit ups and kettlebell twists at home but I plan to go to the community center gym like once or twice a week and maybe work my way up to several times a week. I started meds for adhd so hopefully will get better at being consistent. I already feel like I'm drowning in things I have to do each day but I can NOT stand to look at myself in the mirror and I'm terrified of becoming obese. Please nonnas, give me your strength to not become a wideload pic is Michelle McDaniel who inspires me to get fit
No. 408227
File: 1719078922512.jpg (130.72 KB, 736x736, tumblr_5bdba0720a0018552e61714…)
I'm 5'3 160lb last time I checked before the scale was lost. Goal weight is around 115-125 depending onif I gain muscle. Just doing OMAD for 2 months, my clothes feel less tight and I've worn a strapless shirt I was too unconfident to wear for years. With a shoulder-length haircut it's now actually possible to shower under 10 minutes and get the sweat off faster.
I usually start the day off with 2 cups of water whenever I wake up and eat around 3:30-4pm unless I'm guilt tripped into eating because "you're starving yourself".
No. 408625
>>408623Whatever you would usually eat, eat less than that. Like, if you would usually have a big bowl of pasta, have half a bowl. And even if you don't count calories for your food, try to get an understanding of what foods are higher/lower calorie in general so you can make better choices when possible. Eg you can eat tonnes of berries for few calories but not tonnes of bananas so you might pick a berry smoothie over a banana smoothie.
Nobody can track exactly what they eat unless they have no social life tbh, you have to guess restaurant meals or food made by other people a lot of the time even if you count calories religiously. But caloric intake is relative, the numbers aren't inherently important and eating less than usual is pretty foolproof.
No. 408709
File: 1719248328483.jpg (72.02 KB, 700x700, BiAbs40hKCx-png__700.jpg)
>>408623Change the way you cook at home
No. 409356
>>405682I can now easily do like 10 sit ups!! I've also started to train with a wall to do a hand stand but I need to lose a lot of weight before doing one for real, my poor wrists will break if I attempt it at this weight kek. Also started running again after years of inactivity, I've noticed improvement with just a few runs already. Just walking around on a nice summer day is absolutely lovely and gets my daily steps in. I feel like I'm actually enjoying exercise for the first time in my life.
>>405694>>405700>>405929Thank you for the responses nonas! I'd rather not get into medication rn (or ever), but eating less white bread and pastries has helped a lot already.
No. 409369
File: 1719399571324.jpeg (231.88 KB, 2852x1514, IMG_4193.jpeg)
What to do if you’re skinny fat? I look chubby despite being underweight. Its affecting my health too. I’m very weak and lethargic. I feel like an old woman despite being young. Like the girl from howl‘s moving castle kek
No. 409461
File: 1719429228717.png (128.2 KB, 448x296, CrunchesModified.png)
Okay nonnas, truly stupid question time. I am gaining weight due to meds and I've been calorie counting and doing exercise for the last 2 months with no change, in fact I've gained another 5 lbs. scale may be broken, batteries are old, this may be a nonissue but I'm still not seeing any differences in my body My daily caloric intake is about 550-1k a day. I start the day with protien powder in black coffee, drink water all day whenever I feel hungry and eat a half portion/serving of dinner to keep my moid off my ass about 'disordered eating'. I DO eat around 5 oz of low calorie ice cream (basically a large table spoon), that's about 125 cal serving and only once in a while because I'm not a huge ice cream fan. Basically wtf am I doing wrong? Am I just a retard? I'm doing 5x20 reps of kettlebell twists, 1 minute planks with a few second increases each week, and as-many-as-i-can modified crunches with elevated legs picrel. Please help, all my weight is in my mid section and I'm losing my fucking mind because I've always been an hourglass. My arms are even getting flappy, it's actually horrible to look at.
No. 409521
>>407656I get brain fog and lightheaded in the afternoon. I will try your egg suggestion,
nonnie! it doesn't even feel like a chore. They're so good, easy to prepare, and have lots of prep variety. Eggs are eggcelent.
No. 409524
>>407339No? Are you an ana-chan or what? It's a drink. Just like nobody would call a can of soda or a cup of a coffee "a meal," neither is a shake. They are all drinks.
>>408716I have binge eating disorder, not PCOS, but I've had a similarly miraculous experience with semaglutide. I'm pretty much cured now, it's amazing.
No. 409594
File: 1719459753216.jpg (52.75 KB, 759x533, GQ13VQda4AASEqV.jpg)
It's not much but I just wanted to say that I've lost 5kgs after a month and a half of constantly walking and dieting.
I know this is just the beginning of my weight loss journey but I am very proud of myself for sticking to my diet and not giving up after multiple attempts.
No. 409748
>>409461Most likely you actually do have disordered eating issues and you probably gave yourself a metabolic disorder which is why you are looking worse in spite of low calorie intake. You described textbook unhealthy eating and textbook predictable bad results.
But also your description of the ice cream serving is I-hope-you’re-trolling level laughable. 5oz is not a large tablespoon 5oz is over half a cup — not that that would cause you to become flabby if you did it occasionally but it did give me pause that maybe you just truly don’t know what you’re doing and you are overeating. You also mention a medicine that’s causing weight gain so … it’s all too much to help you with here, you should seek professional guidance
No. 409847
>>409846Face and butt have been the biggest ones for me. No more double chin and my cheeks are much more defined. My ass is like completely gone at this point, it's almost a flat pancake. Kinda sad about that one lol. I know it's possible to do workouts to get a muscle butt but I don't like how muscle butts look/feel.
I think face is also the biggest one I see in other people too. Sometimes it's not a positive thing as it leaves the face looking saggy/hollow… but either way always looks much different than it did before.
No. 409961
File: 1719547008673.webp (48.67 KB, 800x800, 63D50E42-6325-458C-AF6D-DB3889…)
>>409782Drop the routine, frequency, progression, and MACROS (protein) right NOW
please No. 409993
File: 1719556925534.gif (871.53 KB, 260x335, kagura-azumanga-kagura.gif)
im being active this summer. decided to take a reformer pilates class for the first time + continuing my tennis classes. so now im exercising 4 times a week. im having fun!!!!!
No. 409996
>>396174I'm reporting back! Now I am down to 73kg and getting very happy about how my body is looking! I am taking measurements weekly, and even though my knees and ankles are not changing much, my thighs and butt did reduce quite a bit. Of course, I lost most on my belly and arms.
I did low carb for a little while, but it did not work for me because it made me nauseous. I suspect I may have gallbladder issues… I am just counting calories, increasing protein intake and avoiding any processed food. I feel ready for summer!
No. 410236
File: 1719638687122.jpg (78.11 KB, 736x1308, GRNL5s-bgAAdVfE.jpg)
Lose 5kgs this July
Lose 5kgs this July
Lose 5kgs this July
Lose 5kgs this July
Lose 5kgs this July
Lose 5kgs this July
Lose 5kgs this July
Lose 5kgs this July
Lose 5kgs this July
Lose 5kgs this July
No. 410431
File: 1719707370849.png (939.13 KB, 1000x667, health.png)
Now that I have my first full-time job with my own insurance, where should I start with doctors? Neither me or my family ever gave much of a shit about my physical health, so I haven't properly see a doctor in ages. Plus I didn't want to since I was unemployed in burgerland where medical costs an arm and a leg. I'm sure I have a ton of unchecked health problems - nasty teeth, bad skin, never go outside, unchecked fungal infection. I might as well need every type of doctor but how do I even find a good one that won't fucked me up or that actually takes me seriously?
No. 410438
>>410431Just going from your list, you obviously want:
-a PCP-type of general doctor who will probably be listed as an 'internist.' A good PCP may be able to recommend other doctors for you if you're having a hard time with the rest of the list
-Ob/gyn
-Dentist
-Dermatologist (for the fungal infection and bad skin, and also you should have any moles checked)
I can't tell if you're still in burgerland or not, but if you are, an annual check up with a PCP and an annual ob-gyn visit should be free so you should start there. A lot of dental plans completely cover 1-2 cleanings a year, as well. Your insurance website probably has a search function you can use to see who's covered, or you can try zocdoc or something. I personally started my search by looking for female doctors who were taking new patients and located very close by, but not in areas that were hard to access/park in, and then I looked at reviews on websites like zocdoc and just by google. Aside from these, when I first got insurance, I also looked up a sports medicine doctor about an exercise injury I had to get a physical therapy referral for that, but I think this is a very good start. I don't really have other advice on how to find a good one besides looking for reviews or asking friends if they have any doctors they trust and would recommend.
No. 411002
>>396347>>395483Update after my appointment with the dermatologist specialist: Seems like my braids are the culprit (alopecia mechania I think he said) and he said to wait for it to slowly grow back and stopping braiding for a long time (and not wearing it too tight or too long ofc.)
I miss having braids so much, but I guess I have to go natural. His advice because I said I’m desperate (kek) Minoxidil for women 2-5% is more than enough. I have to be careful not to grow extra hairs, beyond the scalp like thicker eyebrows or side burns beards lol. But I have to try because massaging won’t be enough and he said my lifestyle (healthy or not) isn’t too much of a influence. My family and friends told me they see it growing back, guess there is hope for me nonnies.
No. 411301
>>410233Depends on what you feel comfortable doing– if you're worried about doing higher-intensity exercising while fasting, try something you can do at home first and see how you feel after. I do three day fasts and run on the first day, but shift to trail walks or the exercise bike for the days after that– just make sure you keep up electrolytes like
>>410245 said and be aware of your limits
No. 411683
File: 1720131208293.png (1.3 MB, 900x1939, 1654534328-image.png)
>>411677But I don't want muscular arms either… I want thin, lithe arms like picrel. Are there any good exercises that keep the arms slim and smooth like that? I hope what you said about the 4-5 month thing is true and maybe they'll just go away.
No. 411711
>>411683Kek nonna, genetics play a huge part on whether you will have wrist thickness arms or flabby arms, if your arms are flabby even after you lose weight, you NEED to do a bunch of arm exercises to tone those muscles because there's no way in hell they won't end up looking like wings of skin.
If your arms were skinny at some point in your life, that was because you were young and genetics were on your side, the moment anyone isn't a teen it's the moment in which everyone must workout at least three days a week to keep those muscles toned or everything will begin to deflate with the speed of a metastatic cancer destroying the organs of a chainsmoker, that's just how it works.
No. 412304
>>410445I've tried several times but I'm depressed so every time I start I quit sooner or later. Extremely hard to keep consistency. I started exercising a couple of months ago, after not exercising in ages, but like
>>412104 I quit again. Only lasted for like literally two gym visits until I put it off and then the days turned into months for the 700th time.
>>410620Thanks nonas. I've scheduled both a OBGYN and PCP visit now. Going to schedule a visit for a dental soon too. I checked my Dental plan and it does include 2 free cleanings per year! For derm and vision, I may wait a little longer since it isn't critical. I would just want to visit them for cosmetic reasons. lol
>>412104Same, I basically look and feel like the "Three Weeks Later" phase of vidrel 24/7 but without even being in a relationship. I'm wondering just wondering when I'll reach the "Three Months Later" phase.
No. 412462
File: 1720346176809.jpeg (121.39 KB, 800x800, 833489-800-800.jpeg)
I was fixing my eating habits and exercising 3-4 times a week. Lost some weight but plateauing often. I felt I was doing so much and barely making a difference. So I needed to cut off more stuff.
Every morning I'd make coffee with milk, splenda and 2-3 spoonfuls of coffee mate. Pic is my fave chocolate one. Usually twp cups "for work". I thought Coffee was healthy and creamer 30-60 calories so who cares? Threw it away finally. I started dropping pounds FAST. Every week I get on the scale and its lower. Even after a "bad" week! Everyones been noticing and asking how I'm doing it… Sharing my story so you feel less retarded on your weight loss journey.
No. 412683
I'm starting creatine, yippie. I want to get so buff! But I went and hurt my leg water skiing, so I can't even do my normal routine. I know I won't lose gainz THAT quick, but I'm so sad. I love the endorphins from working out… I want to bike so bad!
>>411682I've heard good things about Blogilates.
>>412315Probably not. What usually happens is you subconciously stop doing other non-exercise activities when you begin doing a lot more exercise. The worst thing you can do when you're trying to lose fat and not muscle is to stop eating protein. So try and up that, like 1.6g per lean body mass. Or even more, there's really no reason not to.
No. 414141
any nonnas have bone spurs in their spine or who have a pretty strict workout routine because of chronic pain?
I was super active, then had a few years break of corporate sedentary life and now I got pain in my neck and it turns out I have bone spurs
>doc said I shouldn't run anymore, nor do a lot of weight trainingthis destroys me since I used to have a body like this
>>379436I am now skinny fat without much muscle mass and it sucks, I can't do deadlifts anymore and those were my favorites.
No. 414394
>>413645It will help you regulate your insulin and hunger hormones, which will help you lose weight. In terms of calories burned, it won't do as much as you think.
The easiest way for you to adapt to this sort of diet is to eat within a specific timeframe for the rest of the week. Eat lots of protein and healthy carbs like oatmeal to keep you full for longer. You'll naturally eat less over the day, which will help you lose weight without obsessively counting every calorie you put in your mouth.
No. 415016
File: 1721074371027.jpeg (17.35 KB, 320x180, 8E80589C-993E-496C-B8D7-704085…)
Are there any lower glute exercises that aren’t hard on the knees? I can’t do lunges or squats because my knees are terrible.
No. 415023
File: 1721075775356.jpeg (79.2 KB, 894x958, IMG_6785.jpeg)
Starting creatine!! Im super excited to have finally got my hands on it. Any tips? I wanna be more bulkier in my arms and chest.
No. 415130
>>415119What’s your routine like? What exercises did you do to grow your glutes? How often do you exercise?
Obvious answer is your diet and sleep.
No. 415194
>>415130I try to work out 3 times a week but usually end up doing it twice. Average workout is about 20 minutes of straight calisthenics. Glute bridges, donkey kicks, etc. Stuff you’d see in a no equipment workout vid. On the days I do cardio I do about 20 minutes max on my stationary bike. I usually target my arms, abs, or flutes with calisthenics and focus on cardio for the rest. I’ve been working out consistently for about a year and a half but I was insanely weak when I first started and had almost no stamina or endurance. I can get though 20 minutes fairly well now but pushing past that makes me borderline blackout.
Diet is about 70% clean and 30% junk. I’ve cut back a lot of the extremely processed stuff but still have processed food a lot. (I don’t go to McDonald’s much anymore but I’ll still go to Jimmy Johns). I eat a lot of protein but had to consciously add more carbs because I was getting super sluggish and dumb. I have fruits and veggies most days but definitely not enough. I’m usually in bed by 10 but don’t fall asleep until 12-1 most nights because internet addiction. I usually wake up around t or 7 naturally.
No. 415218
File: 1721127631146.webp (25.55 KB, 341x479, MM3D_Giant_Model.webp)
Is there any hope for Shayna look-alikes? I'm 175cm/60kg. Very gangly with super slender long limbs and a stubborn big gut. I have PCOS and I'm medicated for it. I used to be underweight and I still had a noticeable egg-on-stilts look to me. I know I can't magically target one area of my body to lose fat from so I'm looking to get fit. I used to be a swimmer when I was younger but I'm otherwise a complete newbie when it comes to exercise.
1. Can strengthening your core really make your waist slimmer or is that just a meme?
2. Are there muscles that can make your hips and outer thighs appear wider? I hate that all of my thigh fat just sits on the inner side. I have slight knock knees from the time I was fat too.
No. 415530
File: 1721202956060.png (149.15 KB, 320x320, stewbert.png)
through high school i was always very thin (5'6, 110 pounds) then as soon as i got to college my weight immediately went to 125. the added stress from finishing the last year of school + having more money to spend on junk food and i ended up at 140 pounds. i know getting back to sub 120 probably isn't realistic for my adult frame anymore (i have a large bust and hips) but i felt just as good at 125, so that's my goal.
so far i've managed to lose 3 pounds in less than 3 weeks. i weigh myself every day so that i can see how it actually plays out and not get fucked up by natural fluctuations. the 4 or so days before my period i was consistently weighing 1-2 pounds heavier than my actual weight, once my period started and i felt a little less bloated i weighed in at 137 even.
CICO definitely seems to be working, i calculated my BMR at about 1350-1400 and have just been eating around that. it's very sustainable compared to aggressive deficits of 1200 or less i tried in the past and i've found it easy to stay around the target. i try to stay active and go on an hour walk every day on a trail by my house that has a nice mix up of hill sections. i also do light weight training in the gym a couple times a week.
i'd say the number one factor in staying in my calorie range is cleaning up my diet. i have always had a fast food addiction and associate it with happiness because my parents used to give it to me as a way to say sorry or show they weren't in a bad mood. it's pretty easy to stay under 1500 calories when you aren't going to mcdonalds and getting a large meal half the week. now i eat a lot of turkey, cottage cheese, hard boiled eggs, greek yogurt, and drink a lot of water. little substitutions also help, i love eating baked potatoes, low fat sour cream is half the calories and tastes the same to me, and i also switched to 1% milk.
i haven't lost too much yet but i feel good and like i can keep this up forever. so i'd definitely suggest finding gentle lifestyle changes that you can implement a bit at a time and keep realistic goals. i'd love to be under 130 this month but i know it's just not healthy to restrict harder and hurt my body. also, losing only 3 pounds so far has made a significant difference on how i feel. i noticed my thighs don't rub together as i walk now and my stomach doesn't feel as big.
No. 415569
>>415533This. I wish I could post a pic here without worrying lurking moids would scalp it to post on their little sewer boards, but I am always between 149 and 155 and 5’10 with around 16% BF last I checked and when I tell people my weight they’re shocked. They say “but that’s so much!!!” Or “but you look like x so you can’t weigh y!” It’s really really not that much. It’s actually kind of low for this height I would like to put on another five kek like half muscle maybe half fat. It really is about how you feel, how your clothes fit, how you look. The weight number is only
problematic when it’s too high for your size and you are sedentary or it’s too low and you’re overdoing it majorly or are ill.
No. 416089
File: 1721329885124.jpeg (41.19 KB, 637x527, Fuv-EBzX0AgeC1J.jpeg)
Unforeseen events in my life triggered my binge eating habits from when I was a teen and I feel so disgusting. I'm not overweight, but I gained a bunch and my clothes don't fit properly anymore due to the fat I've gained. Luckily, things in my life have calmed down and my stress levels are back to normal. I get a full nights sleep now and am shocked at how big of an effect poor sleep has on my appetite, like how did I not realise this before kek.
Anyway, I've started doing intermittent fasting and instead of binging on a lot of snacks, I actually eat proper meals now. I love healthy food and rarely eat fast food, but I've had a crippling sugar addiction for most of my life lol and have a terrible habit of replacing normal food with candy. Like, instead of having dinner and dessert, I would just eat dessert. I always count an estimated amount of calories in my head, but am considering being "stricter" with CICO. However, I eat tons of fruits and vegetables as snacks and don't want to cut back on that due to strict calorie limits. Kek I hate exercise but walk 10k + steps a day (I often go for 90 minute walks) and feel like that's enough, I want to start doing strength exercises in the future though. Hopefully eating healthy + walking + intermittent fasting will make me go back to my regular weight. I'll update this in 2 months, wish me luck nonnas.
No. 417202
File: 1721583641481.png (1.85 MB, 1952x1830, Screenshot 2024-07-21 at 1.18.…)
i've been exercising 4-5 times a week and have been consuming 1500 calories a day (with the exception of a cheat meal once a week, which i consume about 2000 calories that day). i consume loads of protein to keep me feeling full, like peanut butter, grilled chicken, and protein shakes. i have horrible fat distribution (p much all goes to my belly), and i began to see real results from my hiit days. that extra belly fat is almost gone. i'm 5'7", and the highest i have been was 165lbs from covid. i'm sitting at 136lbs right now, and my goal weight is around 125lbs. picrel is super helpful. fat loss is a lot more frugal than most people make it up to be
No. 418336
>>418333I know every body is different, but do you mind sharing your starter weight? I’m 150 and my goal is 100, but I’m afraid I’ll have a lot of loose skin, the fact that you didn’t have that issue is motivating lmao
Are you tall/short?
No. 418359
>>418336Started at 230, currently at 180. Shooting for 140-150 at the end. 5’6”. My smallest was ~120 when I was a teenager and engaged in some quality ED habits, and even then I was bottom heavy (thicker in the thighs, bottom).
I’ve been slowly losing over the last two years, really concentrating on weights and whatever cardio I can find enjoyable - about once a week I pick a movie to watch and do so on a stationary bike or elliptical and try to generally keep it to trash I wouldn’t have watched otherwise. I started an anti-depressant which made it a lot easier to get out of bed and get at least a little motivated.
I notice it most in my face, and I felt a little bit saggy after ~30lbs and got a very low amount of filter to compensate.
You can do it, I’d say regardless of my end goal still being “big” it’s been worth it overall quality of life wise. Not huffing and puffing when going up a set of stairs in 100+ degree heat is amazing.
>>418345Fuck.
No. 418647
File: 1721956624082.png (73.16 KB, 626x626, cute-cartoon-cat-work-out-weig…)
i have been working out for a year and a half and have gained a lot of muscle but am not really toned because i hate doing cardio (specifically treadmill, i don't mind rowing)
how are nonas getting their heart rate up in non traditional ways at the gym? i enjoy doing supersets, for example a straight arm pushdown into a face pull with no break for 3 sets
No. 418680
File: 1721960111849.jpg (115.13 KB, 1300x957, woman-pushing-weight-sled-at-g…)
>>418647If you have a sled or equivalent machine that thing will kill you dead in no time at all, it's so legit.
I like hiit skipping, plyometrics are always good.
If you have medicine balls you could do wall throws, with any combo of other movements.
Tyson pushups are killer also.
I know it's not the gym but swimming will just melt the fat off you if you're already strong.
No. 418683
>>418564Feeling like you're still moving after you get off the treadmill is pretty normal but usually goes away very quickly.
I think you could still use it but it will take time to get your vestubular system used to it. Find the absolute minimum you can use it without feeling bad, even if that's 5 seconds. Build it up really slowly, by increasing the amount of times you do the 5 second intervals (i.e increase from once a day to 3x a day). Then slowly increase the time as well.
If you feel weird again, decrease the time/sets until you feel safe and keep it there for a while.
No. 418742
>>418577I'm on Wegovy but same ingredients, anyway. You can't start on a higher dose if you've been off it for more than 2 weeks. It's completely out of your body after that and you are very likely to get super nauseous and sick if you start at 1.
>>418600That's only when insurance is involved. If someone is willing to pay out of pocket, they can get it for any reason. Online clinics in particular will give it to literally whoever, without ever even seeing their body, much less officially weighing it.
>>418700You can't "poison your body" with naturally occurring peptides, anon. It sounds like you don't even know what these meds are.
No. 418764
>>418756Nta but I have the money for it so I don't see the big deal. I've been jogging 3 miles 3x a week for the past year but I've hit a plateau with my weight loss and want a boost. People who get wls could diet too but I don't see anybody up in arms about that.
>>418742Thanks for the info I kinda figured I would have to go back down to .25
How's Wegovy going for you?
No. 418836
>>418756I'm formally diagnosed with binge eating disorder, something I cannot control or simply stop doing, and this med has pretty much cured me of it. There's no reason to be this ignorant and judgmental when you don't know people's situations.
>>418764It's been great! I've lost 26lbs so far with no side effects.
No. 419006
File: 1722026223440.jpeg (263.3 KB, 1200x1200, IMG_0209.jpeg)
I started eating these as a breakfast/lunch replacement and it’s so worth it. They’re vegan and gluten free with all natural ingredients. I can’t even get through half of one without feeling full and saving the rest for later. Most of them are 500 calories.