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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!