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No. 433552
Previous thread:
>>>/g/378038This 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. 433557
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>>433537try using an ab wheel
No. 434230
>>434228>I'm scared that it's too late for meno
start using this
>>433557add pilates or yoga
No. 434260
>>434228Yoga or pilates for bodyweight exercises
Weights try doing rows, shoulder press, chest press, lat pull downstairs are the first things that come to mind
No. 434428
>>434346Idk how big your legs are but even if you lose weight the consistency of the thighs will not improve if you don't work on the muscles, so you will just have flabby lumpy thighs that are slightly smaller. Additionally some muscles appear bigger if you don't train them.
>>434260Upper body work outs are good but will not improve posture issues without core work. In anterior pelvic tilt the posture causes weakened abs and lower back muscles but this will be fixed if the ab wheel is used, also planking is good. But I've seen major improvement in my posture from using the ab wheel as in I don't have to correct or think about my posture anymore because my body holds it on its own (I've been using it every day for about 2 months)
No. 434438
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I already do cardio at home, but I want to implement more weight training. I have social anxiety and I would like to avoid the gym at all costs. I've been thinking about getting one of those weight training dumbbell sets. I'm around 110lb and 5'4" and the set I've been eyeing is around 80lb, which I feel should be plenty. Does anybody have any experience with those? I fear I will get it, and it will be really bad quality. I am pretty fit physically, and I can lift heavy weights as it is, but the 80lb would be a good start, no?
No. 434497
>>434457It's my bad, it
is adjustable, so I thought it would be a good idea, since you can start with even 10lb…Ideally, I would like to gain more muscle mass and fat up to 150-160lb. I hope that clarifies it a bit. That is what I meant by "it would be a good start" as I don't think I would need to buy heavier weights until I become more physically fit and heavier. My main concern was about quality/practicality.
No. 434716
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With all the pilates and correcting posture talk, I wonder if there are pilates exercises that I should do and should avoid since I have scoliosis. And also, would pilates help someone who's skinnyfat? I seem to put weight on my belly and boobs a lot, while the rest is fairly skinny.
No. 434737
>>434727I'm not a doctor but it sounds like you might have PCOS. Even if it's something else it wouldn't hurt to try a diet that could combat insulin resistance, it might help with the belly. Related:
>>434735My doctor advised me to do low carb and it has worked for me. I cheat a little bit insofar as I still eat carbs (less than I used to) but I have switched to lower glycemic index carbs, swapped white rice for brown or multigrain mixes in smaller portions, white bread for grainy bread, etc. I also switched up the order in which I eat foods as that can affect glucose spikes; veg -> protein -> carbs. I was almost prediabetic when I first got diagnosed despite being slim, now my A1C is looking good and I have fewer symptoms. YMMV of course! If you think you can do it I have heard of people having dramatic results with keto, I'm just not willing to go that far (yet). Good luck nona.
No. 434803
Androgens have ruined my face, body, and skin I'm practically a pooner
>>434735Lowering saturated fat, absolutely no dairy
No. 434914
>>434764PCOS is unfortunately kind of a spectrum and you can experience one or two symptoms but not others, while still having it. My only symptoms were mild hormonal acne and a slightly wonky cycle, I just had a very observant OBGYN who listened to my complaints and decided to run a full metabolic panel on me. That was when we found out my hormones were out of whack. Incidentally, I had an ultrasound and they found no cysts. It's a fairly broad and common metabolic disorder.
I hope you can eventually access healthcare to figure out what's going on with your body. But in the meantime it can't hurt to make healthy changes. Your symptoms do sound hormonal.
No. 434964
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Instead of losing weight I would like to gain weight. I never manage to go past 110 lbs my entire adulthood due to depression. When I’m depressed I don’t want to eat or do anything positive and If I do eat it’s normally sweets. A big reason I get depressed is either due to high stress at work or low self esteem due to my psoriasis flare ups on my face.
This has been impacting my psoriasis but I genuinely don’t know what to eat to help inflammation. I know cutting out sugar is #1 but anyone battling psoriasis what do you eat that helps ease flare ups? And how can I ween myself off my sugar addiction. It’s like as soon as I’m sad I crave dopamine so I eat something sweet. I feel like I’m killing myself
No. 435105
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>>434964Basically
nonny, you gotta eat healthy. Figure out your BMR and TDEE or JUST the TDEE since it calculates in your BMR. Theres plenty of calculators online. Always eat atleast 100cals over your TDEE you will gain but it wont be easy. Gaining weight when your life doesnt revolve around food is just as hard as losing weight when your food obsessed.
No. 435115
>>434964Idk about psoriasis but for healthy weight gain nuts and seeds are great
They're very nutrient dense and you can just snack on them like on sweets
Maybe try honey roasted peanuts
No. 435136
>>435119I'm sorry but this is just bad advice, and I say that as someone who struggled with a similar issue as OP
What's the point in buying expensive highly processed slop when she's going to lose all that weight as soon as she stops consuming it
There are no bandaid "solutions" for weight issues, there needs to be a healthy diet and lifestyle change
No. 435150
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>>428049I FRACTURED MY FUCKING HIP, IM GOING TO KILL M
No. 435166
>>435161Well there's something seriously wrong with you
What did the doctor say
No. 435195
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>>435089>>435105>>435115>>435119>>435136>>435146Thank you all so much for your help I truly appreciate it. I have been struggling for years to gain weight and any time i have asked someone for advice on what healthy ways to gain weight are they look at me like im crazy and tell me to stay the weight i am even though im literally malnourished and my skin is flaking off my face. I really want to cry I will look into all of this. I hope all of you have great weekends.
No. 435327
>>435147I talked about this in the last thread. What is important to remember is that you aren't fat because you binge eat, you binge eat because you're fat. The problem with diets is that they attempt to treat the symptom (binge eating), not the disease (being a fat pig).
While there are multiple potential causes of being fat, the most common, at least for otherwise healthy individuals, is an unhealthy gut microbiome. The problem is not that you are giving into junk food cravings, the problem is that you are having those cravings in the first place.
If the food cravings are mainly psychological (there's always going to be at least some psychological element with any addiction), that is one thing, but if the cravings are physical (i.e. your body is simply DEMANDING that you gorge it with Snickers bars), that is fairly straightforward to manage.
What has worked for me is a more extensive version of what I mentioned in the previous thread: for one week, eat nothing but canned corn, beans, broccoli, fruit and kefir with added probiotics. Anons have asked me some of these things can be substituted and while I'm sure they can be, I can only personally vouch for what I have myself tried. Before you are finished your first 24 hours, your physical cravings should mostly be gone. You will still probably have some psychological cravings for junk food but those are manageable when the physical cravings aren't there.
After you have completed the one week gut reset, you can return to normal eating except that for breakfast you must eat a 100% prebiotic/probiotic meal (corn, brown rice, broccoli, fruit, kefir, etc.) and not eat anything else for at least 2 hours. After that, eat as much as you want of whatever you want. Then have another prebiotic/probiotic meal for (or at least with) dinner.
Do all this and you should lose weight without even trying to
No. 435330
>>435082Oh my god, why must there be an app for everything? Write a list down on a piece of paper and refer to it. You can even make little stick figures to demonstrate the poses. I used to do that when I first started weight lifting.
>>435327I saw kefir at the store and thought of you today. What's it taste like btw? The kind I saw was unsweetened.
No. 435429
>>435376NTA but any non-pasteurized fermented product will do the trick according to her logic, so basically the kefir needs to contain live bacteria. Gotta ingest the prebiotic first (food containing fiber) then ingest fiber fermenting bacteria. I'm interested in the gut microbiome and started fermenting my first veggies this summer, so I wanna add my two scents. Her post seems to be about reducing cravings while implementing lifestyle changes and switching to healthier foods, but I'm not sure how much live bacteria can realistically do during just one week. Changing what you frequently eat is key, or in other words you need to have a plan for what you are going to eat after this one week cure. While there are lots of studies implicating gut dysbiosis in obesity and studies suggesting bacteria signaling back and forth between the gut and brain, the one-week gut reset sounds a bit placebo. Placebo can be as powerful a tool as any, so if people find it easier to change their diet this way then more power to them. Her conclusion just seems a bit rushed or like the female equivalent to bro science.
Your gut microbiome is a product of the food you currently eat so it's ever changing, but at the same time it's been shown that it's hard for certain bacteria to get a foothold inside your gut if the spaces there are already occupied by other bacteria. From what I've gathered it's best to consume fermented foods frequently in small dosages. Most of the bacteria will pass through you, or when you stop eating them or the food they thrive on they die etc. That said those bacteria can still provide benefits during the window of time they are inside your gut. Fermented food also contain more enzymes which aids with digestion, and they can taste delicious.
No. 435487
>>435458I think you could increase your reps, overworking the muscle can sometimes keep you small, I've found. If you think you look good though and you're feeling good with your progress and health then I don't think you should change anything. There's nothing wrong with putting on muscle, that's the whole point of this stuff.
>>435467I'm like this too and I just incorporate sweet stuff into my day as part of my carbs, like a serving a day. It stops me from bingeing and I don't feel like I'm restricting myself. It helps that a lot of what I like is "pure" sugar, stuff like gummies and hard candy that doesn't have any fat.
No. 435491
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lmao nonnas let's go weighted blankets
No. 435502
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>>435501Liberté (mild but mid) or picrel
No. 435942
>>435907There is no need to buy a 1kg dumbbell, especially if she doesn't have a lot of money. 1 kg is way too light, it will take ages to see any improvement and like hundreds of reps daily. Easy way to get discouraged from working out
>>435895Yes 3 kg is fine unless you never do anything at all and lay in bed all day. And if you want to go lighter, you can just use a full 1 liter water bottle instead or a bag of flour etc. No need to buy a dumbbell.
Weights that are in the 0.5kg - 2kg range are a scam since you can easily replace them with daily objects that are much cheaper like bottled water.
For other cheap solutions to working out look into resistance bands and tapes. The latex ones will break after some time (the ones I used broke after 1.5 year), the fabric ones are more durable and you buy them in sets so that gives you more range.
No. 436012
>>436007Change your posture
Most people have anterior pelvic tilt
In addition to making you ass stick out, it can lead to back pain
Fixing it is beneficial for spine health, abdominal/gluteal/hip muscles, proper exercise form, and age-related mobility issues
No. 436025
>>436007Just work out your legs and ass.
Also work out your upper body so you can shift the proportions a bit if you put some muscle on the top.
No. 436053
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>>436012I've done a lot of back related PT and have doctor approved posture at this point, so I don't think it's that.
>>436025 I follow a PPL schedule and do light weights or body weight on leg days to avoid growth, should I try the opposite? My upper days are always heavy.
>>436030Fucking hate jogging, is walking alright? I do a lot of that. I'm trying to cut this month, hopefully that'll make me feel a bit better about things.
No. 436105
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I love working out and becoming stronger and I'm so proud of everyone that takes care of their bodies. Keep it up nonas
No. 436108
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This is a really stupid question but is it possible to build some sort of strength and stamina with seven days. I’m not expecting life changing results I just need to be able to run around a couple of laps with barfing and fainting.
No. 436192
>>436108I actually think it may be possible to see notable results in just 7 days
if you are already otherwise healthy. Eat clean (no sweeteners, no refined grains, lot's of fiber, some probiotics), plenty of sleep and some walking and/or light cardio and resistance training. Do that and you will look and feel noticeably better within 7 days, even if it isn't night and day.
No. 436774
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What would you guys do if your regular routine doesn't work anymore? No matter how much I tried to work out harder or eat less my weight just didn't budge. Any possible solution for this?
No. 436826
>>436774Switch up your routine. Maybe you're not eating enough. Plateau is a normal occurrence and happens to everyone. Remember that weight is not a good measure of progress.
I find fasting is good. Or stopping exercise for a day or two also works. Or doing completely different exercises from what you've been doing altogether eg if you've been weight lifting all the time, switch only to cardio for a few days etc. or go on a few hour hike.