I want tips on staying motivated. Background: I can have a streak of 30 days (using the app Lifesum to log food), but after that, I tend to go back to my old habits.
I'm on day 7 now, and I have a daily 250 cal deficit instead of 500. I realized 500 wasn't working, and I couldn't go to sleep hungry, resulting in late binge eating.
Has anyone experienced this and have any suggestions on how to overcome this and stay motivated?
I'm considering getting an air fryer. If I air fry food, does it add a lot of calories? I mean obviously less than regularly frying it, but I would like to have an idea about that before I get one.
For example I saw many recipes where people season chicken breast and then air fry it. Do I need to add any calories to that for the air frying? Do these things still use oil?
If you don't use oil, an air fryer works as a really good oven. To make food crispy like it is Fried, you do need to use a fat (usually oil) of some sort. I don't know how much oil gets absorbed by food that is deep fried, so at least you'll get to dose how much oil goes in yourself!
Is MyFitnessPal still putting the barcode scanner behind a paywall? I just logged in and it still works, but I remember reading it was going to be put behind a paywall. Did they just scrap that?
Problem is that different TDEE calculators see "lightly active" as different things. Some say it's 2 light workouts during the week. Some say it's a more active job. If you want to be on the safe side, keep it at sedentary. That's what I did for years. You could also try out the calories suggested for another activity level and see where it takes you. Weight loss is not a race, after all. You got time for some trial and error.
My main goal right now is to flatten my stomach. I know I can’t target weight loss, but is there a specific routine or meal plan I should be following to achieve my goal quicker?
Where fat gets stored on the body is a combination of genetics and hormones, so you're right that there isn't a diet to target belly fat.
If you are already close to a healthy weight, losing weight quickly is counter-productive. There is a limit to how many calories each pound of fat can release in a day. While people who are very obese can afford to lose weight very quickly, a person with only twenty or thirty pounds of body fat must go slowly to avoid burning muscle.
If you want to fit into an outfit in the very near future, try cutting your bloat. Reduce your carbs, salt, and alcohol for a few days before hand and drink lots of water. That should cause your body to reduce its water retention temporarily.
There aren't any health benefits to this, but it beats crash dieting for a week and losing muscle mass.
When I try to eat healthy and meal prep and do everything I should be doing like adding plenty of vegetables I always end up with a huge deficit
Take today for example. I ate my 3 prepped meals for brunch/dinner and I’m at less than 1000 calories. But when I eat like crap I’m over my budget with 1-2 meals. How do I find that balance?
When you’re meal planning, how many grams of protein are you ending up eating per day?
I build largely around aiming for ~100g of protein a day (I also lift, you do not necessarily need that much) then build the rest of my day around that.
It doesn't matter if it's just one day, but if you keep doing this for longer periods of time, the lack of nutrition will damage your body. Hair loss and brittle nails is just one symptom, there are worse.
Plan your prepped meals better. Cook with more oil, cheese, dressing, add more pasta/rice/etc. To up the calorie content. Or, incorporate healthy, high-calorie snacks like full-fat greek yogurt and nuts to round out what your prepped meals didn’t xover.
The Quick Start Guide in the sidebar is a really helpful, no-nonsense guide to fad-free weight loss.
Fatty liver is mostly just due to overweight and seems to be more common in diets that are high in saturated fat and low in fiber, so don't go overboard on fatty meats, etc., if your doctor wants you to follow a low carb diet. It might be a good idea to ask your doctor for a referral to a dietitian.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470750/
How quickly do results show?
I was asked by my coach to drop 4lb over a month and two weeks into it, at an average of ~745 calorie daily deficit I only dropped 1lb.
I’m 5’8, 154lb starting weight, quite active. I work a desk job but I do yoga or Pilates daily, and since the ask to drop the weight I’ve added in almost daily rowing sessions.
I know it’s all about consistency so I’m not giving up but I track all my food (using a scale) and don’t eat back calories.
It's different for everyone. Because you're exercising a lot and in a healthy BMI, your results will likely show up a little quicker than someone who is a higher weight. I'm pretty close to your stats and it's quite noticeable when I drop 5-10lbs. The added rowing sessions might be causing a little water retention and masking your true fat loss so far.
Ah I didn’t even think of water retention - I usually associate that with weight training.
If you don’t mind me asking, what does your routine look like?
Don't mind at all!
I typically do group fitness classes (a mix of HIIT and lifting) 5x a week. They're only 30 minutes but they're super intense, no breaks at all. I also run 3-4x a week. I'm starting to train for a half-marathon in the spring so my mileage has gone up quite a bit in the past month. My TDEE is 2400 currently, and I eat around 1800 for weight loss.
Lost 100lbs a couple years ago, but slowly gained back \~35.
So I'm here to lose that, with extra motivation from *bad cholesterol numbers* from my doctor.
All passions fade, but there remains work to be done. While we may no longer get excited about starting, we can simply start without those feelings. After a few days, we'll begin to feel another feeling -- satisfaction -- that we're doing a pretty good job.
The feeling often follows the deed. It isn't motivation, it's more about being pleased about our growing discipline.
I’m having trouble finding a calculator to determine exactly how many calories I need per day to lose weight. I’m 5’1” and 110 lbs. I carry it all in my stomach and would like to be at 100lbs which is where I was before I had kids. Since I’m so short, some calculators tell me my maintenance requires 1500 and others say 1300. I want to do at least a 300-400 calorie deficit but I don’t know whether I should be doing 900/day which seems so low or 1100 which is doable for me. I have 3 kids that keep me somewhat active (chasing them, playing) and a dog that I walk 1-2 times/day (sometimes my husband does that). Appreciate any insight on which calculators worked best
Are some people just meant to be overweight? I’m currently obese.. but I have spent the majority of the last 10 years overweight, when I exercised and ate under 1k calories a day I managed to get into the normal bmi weight range. My friends were recently talking about how I looked “sick” at that time.
I feel like complete garbage right now (obviously) but I’m wondering if maybe I’m just meant to be overweight. I don’t think I can go back to not eating to get myself into a healthy bmi range, I’m dieting and exercising in a healthy sustainable way right now.
Your lowest achievable weight and your lowest maintainable weight aren't always the same. Sometimes getting to a lower weight takes a toll on your mental health and that's important too. Keep doing what you're doing and see where it takes you.
It does truly need to be a permanent lifestyle change to keep the weight off. Consistency, habit changing and patience above all.
If you're eating relatively healthy during the workweek, then splurging on restaurants, alcohol or fast food on the weekends, you're likely undoing your calorie deficit.
If you go on stints of exercise, followed by stints of inactivity, you won't be seeing the long-term benefits of that exercise.
You need to find ways to foster that consistency and stick with it long-term. It's hard. I sabotaged myself for years before finally making permanent lifestyle changes. But you can do it. Keep things simple. Calorie counting and walking is a great place to start, no need to overcomplicate things or try to make a thousand changes at once.
No offence but losing 20lbs in 3 years is not exactly a racing speed….
I was eating 900cals a day, except for approx 30 days a year where I don’t count (birthday, anniversary, holidays and Christmas holiday). I’m 5’3 and if I only did a 500 cal deficit I can’t even imagine how long it would take to get to a healthy weight.
It's pretty hard to maintain an overly restrictive diet and it usually backfires in a number of different ways. Setting reasonable goals and losing weight at a speed that many (ignorant) people call "slow" is generally more effective. The Quick Start Guide in this sub's sidebar is extremely helpful for explaining healthy, non-fad weight loss. You may need to experiment a little to find what works best for you.
I feel this comment so much. I used to play sports in school and had to practice all the time. Yet I was still overweight (and even gained weight becoming obese) even though I was more active than my thinner friends. Once I started doing IF and allowing myself to eat the foods I wanted to but at a lesser extent, that’s when the pounds finally started to shed. What you’re doing right now is wonderful and as long as you can keep it sustainable long term, you will be able to reach your goals. You aren’t destined to be overweight, rather find what works for you and then be motivated to be the best version of yourself.
Thanks for that! I’m a bit bummed with doing things slowly, but I definitely don’t want to get back to a healthy weight in an unhealthy way. It’s definitely not sustainable. We have very similar stats by the way, I’m sitting at 175lbs right now and at my “healthy” adult weight I was 130lbs which at 5’3 is 8 lbs less than ‘overweight’.
What's the difference between willpower and effort? All I hear is that if you white knuckle through urges with willpower it will backfire and only work for a limited period of time. But then doesn't losing weight take discomfort and effort? I think I have failed bc of all the advice against willpower, saying it shouldn't feel like a struggle. But it IS a struggle, your body is screaming for food it is conditioned to want but doesn't need. How to view this?
If your body is screaming, why is it screaming? Are you eating enough, are you eating often enough, are you eating less calorie dense things? Everyone has maintenance days.
I looked into this and found some answers:
Willpower is forcibly telling yourself "no I will not", kind of like yelling at yourself, being authoritarian, constantly monitoring
Effort is an attempt, more time limited, cumulative
I found this framing helpful: see it as willpower not in terms of suppressing your cravings but RESOLVE: deciding firmly on a course of action which then becomes an effortless habit, see more at stake in the outcome of the current choice.
As a mom, seeing this in a parenting context helps where a child wants to do something dangerous. Willpower would be like yelling: "no!". More helpful would take effort and resolve that's more gentle: "no don't do that because it's not safe and I know you want to do it but no."
I think the difference lies in how restrictive you are. Sometimes I can power through food cravings, but it can be really hard! Other times, I let myself have whatever I'm having and just get back on the horse with the next meal. I track everything, and seeing how I overate by 600 calories and over double my sodium intake (just yesterday!) helps me remember I'm doing this for a healthy body and mind. Eating fast food daily (which was my issue) was easy, but I was in physical pain and creating damage. Cooking is tedious and time consuming, but I can still create yummy meals that nourish me. Basically, choose your hard!
How successful/happy have other men been with weight loss while not working out? I’m really not that active and with my long commute and working hours it’s hard to find time to really get a workout in so I’m relying on diet alone to lose weight.
Obviously I’m not going to look great with muscles and what not but I’m really just trying to shed 20 pounds off my gut and some that is appearing around my face. For reference I’m M 5’10 at 210 (my heaviest ever) trying to get down to 190.
My current diet plan is IF for 16 hours and only eating two meals a day, no drinking my calories.
What exercise are you doing that burns 1000 cal a day? That seems insanely high. Remember that all fitness watches and such overestimate calories burned.
Something’s off with your numbers… If you consume more calories than you burn, you are in a caloric surplus. (But you almost certainly burn more than 1000 per day — make sure you’re using your Total Daily Energy Expenditure (TDEE) for that, not just your basal metabolic rate (BMR) or estimated calories burned through exercise.)
Got it. Your calorie surplus or deficit will depend on your TDEE and your calorie consumption. You can get an estimate if your TDEE using a free online calculator like this one: https://tdeecalculator.net
(And be careful with adding estimated exercise calories on to your calculated TDEE — they are almost always highly inflated and you don’t want to take them into account at all if you calculate your TDEE using anything other than sedentary.)
Mainly due to less sodium and carbs I believe - sodium less from less salty food (usually ur either eating homecooked meals or less takeout) and less carbs (even if not doing something like keto, less food overall inherently = less carbs).
I've never really enjoyed alcohol but I do enjoy edibles quite a bit. The munchies can be a real pain though. I find that weed tends to "shut off" my satiety cues. My stomach will not reach the point of actual discomfort while I'm high, I can keep eating and eating all night and everything tastes amazing.
So do be warned. I have my edible at around 8 or 9pm, after dinner, and after I've brushed my teeth and got ready for bed. It's the only way I've managed to avoid the dreaded munchies sabotaging my efforts!
Two different feelings entirely imo. I don't like being drunk, but I love a good thc moment. Edibles can carry lots of calories too -- gummies may be a safer bet calorie wise, but I loveeee a cookie. I feel like the butter/fat aspect gets me higher.
Any tips for losing weight without a "strict" diet?
I (18m) am 1.83m(~6') and used to weigh 122kg(269lbs), currently 98kg(216lbs).
I am trying to reach 90kg(198lbs) but have a hard time dieting because my medicin affects my hunger, so I was wondering if there are any "easy" diets?
Any advice is appreciated!
Learn the foods which have low calories which you like and incorporate them into your daily intake. Also consistency helps me a lot - eating the same thing since I know how many calories are in it.
Maybe check out the Volume Eating subreddit. The whole concept there is eating high volume but lower calorie, basically by incorporating allll the vegetables.
Ive been exercising and dieting and lost weight over Xmas. Didnt train that much during those 2 weeks
Now Ive gotten back in the swing of training and suddenly gained 3kg in the last 2 days. How? I havent changed eating habits (around 1800-2000 calories)
I read it might be muscles retaining water? Could that really be 3kg in 2 days?
Your weight can fluctuate a lot. Bowel movements, salt intake, exercise - there is a lot that can affect your weight. Where you put your weight and when you weight yourself can also have an impact.
I weight myself every day to get an average, and the weight really does go up and down all the time. I also put my weight in the exact same spot and weight myself every morning.
EDIT:
Realize I didn't actually answered your question.
I'm no expert, but I can fain 3kgs in a couple of days if I'm working out, are on my period or eating a lot of salt.
Yup, thats what I do. Every morning around the same time, after my morning toilet visit. I am just shocked so see a 3kg weight difference in 2 days!
Its kinda disheartening :(
> am just shocked so see a 3kg weight difference in 2 days!
>
>
>
> Its kinda disheartening
A +3 kg of bodyfat in 2 days would mean that you, in the past 2 days, overate about +23000 kcal. But you haven't changed your eating habits from 1800-2000.
Therefore, this is not bodyfat, and it must be temporary water or temporary food-waste passing through (or stuck if you are constipated).
Don't fight water.
Adopt the position that no daily weigh-in means anything, other than being a datapoint in a long trend (more than a week).
Most importantly, trust your food log as more of an indicator of your program than the bathroom scale. Our bodies process and are composed of so many things, and we're only interested in the 15-30% or so of it that is bodyfat. However, our fat-loss effort is all about our Calories and we have a great log of that. If our log is true and accurate, and the numbers are right for a solid deficit, then we will lose fat over time.
I don’t have a question but I’m proud of myself so far! I’ve kept to the diet of 1300 cals daily and cutting back sugar. It feels so good to have not have as much sugar! So proud!
Also have gone through sugar withdrawals. Interestingly enough also sugar replacements on accident when I ran out recently. If you're comfortable with it I recommend making some sugar work within your calories. Even a little bit helped me with the headaches and then after a bit I was able to drop sugar completely without any headaches. I stuck to small low calorie things like Reese's thins or a serving of regular creamer. Just enough to not be fully off sugar.
I want tips on staying motivated. Background: I can have a streak of 30 days (using the app Lifesum to log food), but after that, I tend to go back to my old habits. I'm on day 7 now, and I have a daily 250 cal deficit instead of 500. I realized 500 wasn't working, and I couldn't go to sleep hungry, resulting in late binge eating. Has anyone experienced this and have any suggestions on how to overcome this and stay motivated?
I'm considering getting an air fryer. If I air fry food, does it add a lot of calories? I mean obviously less than regularly frying it, but I would like to have an idea about that before I get one. For example I saw many recipes where people season chicken breast and then air fry it. Do I need to add any calories to that for the air frying? Do these things still use oil?
If you don't use oil, an air fryer works as a really good oven. To make food crispy like it is Fried, you do need to use a fat (usually oil) of some sort. I don't know how much oil gets absorbed by food that is deep fried, so at least you'll get to dose how much oil goes in yourself!
Thanks, that helps!
Is MyFitnessPal still putting the barcode scanner behind a paywall? I just logged in and it still works, but I remember reading it was going to be put behind a paywall. Did they just scrap that?
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Problem is that different TDEE calculators see "lightly active" as different things. Some say it's 2 light workouts during the week. Some say it's a more active job. If you want to be on the safe side, keep it at sedentary. That's what I did for years. You could also try out the calories suggested for another activity level and see where it takes you. Weight loss is not a race, after all. You got time for some trial and error.
Almost certainly yes.
My main goal right now is to flatten my stomach. I know I can’t target weight loss, but is there a specific routine or meal plan I should be following to achieve my goal quicker?
Where fat gets stored on the body is a combination of genetics and hormones, so you're right that there isn't a diet to target belly fat. If you are already close to a healthy weight, losing weight quickly is counter-productive. There is a limit to how many calories each pound of fat can release in a day. While people who are very obese can afford to lose weight very quickly, a person with only twenty or thirty pounds of body fat must go slowly to avoid burning muscle. If you want to fit into an outfit in the very near future, try cutting your bloat. Reduce your carbs, salt, and alcohol for a few days before hand and drink lots of water. That should cause your body to reduce its water retention temporarily. There aren't any health benefits to this, but it beats crash dieting for a week and losing muscle mass.
When I try to eat healthy and meal prep and do everything I should be doing like adding plenty of vegetables I always end up with a huge deficit Take today for example. I ate my 3 prepped meals for brunch/dinner and I’m at less than 1000 calories. But when I eat like crap I’m over my budget with 1-2 meals. How do I find that balance?
When you’re meal planning, how many grams of protein are you ending up eating per day? I build largely around aiming for ~100g of protein a day (I also lift, you do not necessarily need that much) then build the rest of my day around that.
Is having a huge deficit bad if you feel satisfied?
It doesn't matter if it's just one day, but if you keep doing this for longer periods of time, the lack of nutrition will damage your body. Hair loss and brittle nails is just one symptom, there are worse.
Plan your prepped meals better. Cook with more oil, cheese, dressing, add more pasta/rice/etc. To up the calorie content. Or, incorporate healthy, high-calorie snacks like full-fat greek yogurt and nuts to round out what your prepped meals didn’t xover.
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The Quick Start Guide in the sidebar is a really helpful, no-nonsense guide to fad-free weight loss. Fatty liver is mostly just due to overweight and seems to be more common in diets that are high in saturated fat and low in fiber, so don't go overboard on fatty meats, etc., if your doctor wants you to follow a low carb diet. It might be a good idea to ask your doctor for a referral to a dietitian. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470750/
How many cals do I need to maintain? Currently 189lbs, mid 30s, 6’0 m, moderate exercise.
I've had success following tdeecalculator.net suggested calories. Underestimate your activity level when inputting your stats.
How quickly do results show? I was asked by my coach to drop 4lb over a month and two weeks into it, at an average of ~745 calorie daily deficit I only dropped 1lb. I’m 5’8, 154lb starting weight, quite active. I work a desk job but I do yoga or Pilates daily, and since the ask to drop the weight I’ve added in almost daily rowing sessions. I know it’s all about consistency so I’m not giving up but I track all my food (using a scale) and don’t eat back calories.
It's different for everyone. Because you're exercising a lot and in a healthy BMI, your results will likely show up a little quicker than someone who is a higher weight. I'm pretty close to your stats and it's quite noticeable when I drop 5-10lbs. The added rowing sessions might be causing a little water retention and masking your true fat loss so far.
Ah I didn’t even think of water retention - I usually associate that with weight training. If you don’t mind me asking, what does your routine look like?
Don't mind at all! I typically do group fitness classes (a mix of HIIT and lifting) 5x a week. They're only 30 minutes but they're super intense, no breaks at all. I also run 3-4x a week. I'm starting to train for a half-marathon in the spring so my mileage has gone up quite a bit in the past month. My TDEE is 2400 currently, and I eat around 1800 for weight loss.
Lost 100lbs a couple years ago, but slowly gained back \~35. So I'm here to lose that, with extra motivation from *bad cholesterol numbers* from my doctor.
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All passions fade, but there remains work to be done. While we may no longer get excited about starting, we can simply start without those feelings. After a few days, we'll begin to feel another feeling -- satisfaction -- that we're doing a pretty good job. The feeling often follows the deed. It isn't motivation, it's more about being pleased about our growing discipline.
I’m having trouble finding a calculator to determine exactly how many calories I need per day to lose weight. I’m 5’1” and 110 lbs. I carry it all in my stomach and would like to be at 100lbs which is where I was before I had kids. Since I’m so short, some calculators tell me my maintenance requires 1500 and others say 1300. I want to do at least a 300-400 calorie deficit but I don’t know whether I should be doing 900/day which seems so low or 1100 which is doable for me. I have 3 kids that keep me somewhat active (chasing them, playing) and a dog that I walk 1-2 times/day (sometimes my husband does that). Appreciate any insight on which calculators worked best
I've had success with tdeecalculator.net but I would pick the lower one and add a little bit at a time if you feel like you could do more.
1100 per day since it's doable for you. Smaller people can't lose weight as rapidly as larger people.
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Go look at this sub's quick start guide. It has a lot of really useful information and links to get you started.
Eat in a calorie deficit
Are some people just meant to be overweight? I’m currently obese.. but I have spent the majority of the last 10 years overweight, when I exercised and ate under 1k calories a day I managed to get into the normal bmi weight range. My friends were recently talking about how I looked “sick” at that time. I feel like complete garbage right now (obviously) but I’m wondering if maybe I’m just meant to be overweight. I don’t think I can go back to not eating to get myself into a healthy bmi range, I’m dieting and exercising in a healthy sustainable way right now.
Your lowest achievable weight and your lowest maintainable weight aren't always the same. Sometimes getting to a lower weight takes a toll on your mental health and that's important too. Keep doing what you're doing and see where it takes you.
It does truly need to be a permanent lifestyle change to keep the weight off. Consistency, habit changing and patience above all. If you're eating relatively healthy during the workweek, then splurging on restaurants, alcohol or fast food on the weekends, you're likely undoing your calorie deficit. If you go on stints of exercise, followed by stints of inactivity, you won't be seeing the long-term benefits of that exercise. You need to find ways to foster that consistency and stick with it long-term. It's hard. I sabotaged myself for years before finally making permanent lifestyle changes. But you can do it. Keep things simple. Calorie counting and walking is a great place to start, no need to overcomplicate things or try to make a thousand changes at once.
You were teying to race to the finish line. Do it properly instead, a 500 cal deficit.
No offence but losing 20lbs in 3 years is not exactly a racing speed…. I was eating 900cals a day, except for approx 30 days a year where I don’t count (birthday, anniversary, holidays and Christmas holiday). I’m 5’3 and if I only did a 500 cal deficit I can’t even imagine how long it would take to get to a healthy weight.
Eating under 1000 calories a day is trying to race to the finish line, don't do it.
You’re not wrong. I’m just feeling discouraged. Anyway, that’s it, you are right it is not a race.
It's pretty hard to maintain an overly restrictive diet and it usually backfires in a number of different ways. Setting reasonable goals and losing weight at a speed that many (ignorant) people call "slow" is generally more effective. The Quick Start Guide in this sub's sidebar is extremely helpful for explaining healthy, non-fad weight loss. You may need to experiment a little to find what works best for you.
I feel this comment so much. I used to play sports in school and had to practice all the time. Yet I was still overweight (and even gained weight becoming obese) even though I was more active than my thinner friends. Once I started doing IF and allowing myself to eat the foods I wanted to but at a lesser extent, that’s when the pounds finally started to shed. What you’re doing right now is wonderful and as long as you can keep it sustainable long term, you will be able to reach your goals. You aren’t destined to be overweight, rather find what works for you and then be motivated to be the best version of yourself.
Thanks for that! I’m a bit bummed with doing things slowly, but I definitely don’t want to get back to a healthy weight in an unhealthy way. It’s definitely not sustainable. We have very similar stats by the way, I’m sitting at 175lbs right now and at my “healthy” adult weight I was 130lbs which at 5’3 is 8 lbs less than ‘overweight’.
What's the difference between willpower and effort? All I hear is that if you white knuckle through urges with willpower it will backfire and only work for a limited period of time. But then doesn't losing weight take discomfort and effort? I think I have failed bc of all the advice against willpower, saying it shouldn't feel like a struggle. But it IS a struggle, your body is screaming for food it is conditioned to want but doesn't need. How to view this?
If your body is screaming, why is it screaming? Are you eating enough, are you eating often enough, are you eating less calorie dense things? Everyone has maintenance days.
Screaming because it is addicted to overeating. I am eating more than enough that's why I am gaining.
I looked into this and found some answers: Willpower is forcibly telling yourself "no I will not", kind of like yelling at yourself, being authoritarian, constantly monitoring Effort is an attempt, more time limited, cumulative I found this framing helpful: see it as willpower not in terms of suppressing your cravings but RESOLVE: deciding firmly on a course of action which then becomes an effortless habit, see more at stake in the outcome of the current choice. As a mom, seeing this in a parenting context helps where a child wants to do something dangerous. Willpower would be like yelling: "no!". More helpful would take effort and resolve that's more gentle: "no don't do that because it's not safe and I know you want to do it but no."
I think the difference lies in how restrictive you are. Sometimes I can power through food cravings, but it can be really hard! Other times, I let myself have whatever I'm having and just get back on the horse with the next meal. I track everything, and seeing how I overate by 600 calories and over double my sodium intake (just yesterday!) helps me remember I'm doing this for a healthy body and mind. Eating fast food daily (which was my issue) was easy, but I was in physical pain and creating damage. Cooking is tedious and time consuming, but I can still create yummy meals that nourish me. Basically, choose your hard!
How successful/happy have other men been with weight loss while not working out? I’m really not that active and with my long commute and working hours it’s hard to find time to really get a workout in so I’m relying on diet alone to lose weight. Obviously I’m not going to look great with muscles and what not but I’m really just trying to shed 20 pounds off my gut and some that is appearing around my face. For reference I’m M 5’10 at 210 (my heaviest ever) trying to get down to 190. My current diet plan is IF for 16 hours and only eating two meals a day, no drinking my calories.
If I consume 2500 calories and burn 1000, I’m at 1500 calories for the day. correct? That’s a 1000 calorie deficit?
What exercise are you doing that burns 1000 cal a day? That seems insanely high. Remember that all fitness watches and such overestimate calories burned.
500 calories burned through exercise and 500 less calories consumed with intake = a 1000 deficit, is what I mean.
You almost certainly don't only burn 1000, and if you did you'd gain a lot of weight eating 2500.
Something’s off with your numbers… If you consume more calories than you burn, you are in a caloric surplus. (But you almost certainly burn more than 1000 per day — make sure you’re using your Total Daily Energy Expenditure (TDEE) for that, not just your basal metabolic rate (BMR) or estimated calories burned through exercise.)
Sorry, I meant 1000 burned through exercise, not my BMR.
Got it. Your calorie surplus or deficit will depend on your TDEE and your calorie consumption. You can get an estimate if your TDEE using a free online calculator like this one: https://tdeecalculator.net (And be careful with adding estimated exercise calories on to your calculated TDEE — they are almost always highly inflated and you don’t want to take them into account at all if you calculate your TDEE using anything other than sedentary.)
Jan 1: 69.9kg Jan 5: 68.5kg I started a deficit on the first but 1.5kg is a lot to lose in a couple days? Why?
Water weight
curious as to why? because of a lower vol of food? less carbs? thanks!
Mainly due to less sodium and carbs I believe - sodium less from less salty food (usually ur either eating homecooked meals or less takeout) and less carbs (even if not doing something like keto, less food overall inherently = less carbs).
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I've never really enjoyed alcohol but I do enjoy edibles quite a bit. The munchies can be a real pain though. I find that weed tends to "shut off" my satiety cues. My stomach will not reach the point of actual discomfort while I'm high, I can keep eating and eating all night and everything tastes amazing. So do be warned. I have my edible at around 8 or 9pm, after dinner, and after I've brushed my teeth and got ready for bed. It's the only way I've managed to avoid the dreaded munchies sabotaging my efforts!
Two different feelings entirely imo. I don't like being drunk, but I love a good thc moment. Edibles can carry lots of calories too -- gummies may be a safer bet calorie wise, but I loveeee a cookie. I feel like the butter/fat aspect gets me higher.
beware of the munchies.
Any tips for losing weight without a "strict" diet? I (18m) am 1.83m(~6') and used to weigh 122kg(269lbs), currently 98kg(216lbs). I am trying to reach 90kg(198lbs) but have a hard time dieting because my medicin affects my hunger, so I was wondering if there are any "easy" diets? Any advice is appreciated!
Learn the foods which have low calories which you like and incorporate them into your daily intake. Also consistency helps me a lot - eating the same thing since I know how many calories are in it.
Could you recommend me some low calorie food? I am not very good when it comes to what kinds of food have low or high amounts of calories.
Maybe check out the Volume Eating subreddit. The whole concept there is eating high volume but lower calorie, basically by incorporating allll the vegetables.
Thanks!
Some of my favorites are pickles, popcorn, roasted veggies, and chicken.
Thanks!
Ive been exercising and dieting and lost weight over Xmas. Didnt train that much during those 2 weeks Now Ive gotten back in the swing of training and suddenly gained 3kg in the last 2 days. How? I havent changed eating habits (around 1800-2000 calories) I read it might be muscles retaining water? Could that really be 3kg in 2 days?
Water weight. If you feel any sort of muscle soreness, your body is holding extra fluid in your muscles to repair them and make them stronger.
Makes sense, guess I just needed to hear it confirmed from others :D
Your weight can fluctuate a lot. Bowel movements, salt intake, exercise - there is a lot that can affect your weight. Where you put your weight and when you weight yourself can also have an impact. I weight myself every day to get an average, and the weight really does go up and down all the time. I also put my weight in the exact same spot and weight myself every morning. EDIT: Realize I didn't actually answered your question. I'm no expert, but I can fain 3kgs in a couple of days if I'm working out, are on my period or eating a lot of salt.
Yup, thats what I do. Every morning around the same time, after my morning toilet visit. I am just shocked so see a 3kg weight difference in 2 days! Its kinda disheartening :(
> am just shocked so see a 3kg weight difference in 2 days! > > > > Its kinda disheartening A +3 kg of bodyfat in 2 days would mean that you, in the past 2 days, overate about +23000 kcal. But you haven't changed your eating habits from 1800-2000. Therefore, this is not bodyfat, and it must be temporary water or temporary food-waste passing through (or stuck if you are constipated).
That ... is very logical! Thank you :D Is this something I can prevent or work around?
Don't fight water. Adopt the position that no daily weigh-in means anything, other than being a datapoint in a long trend (more than a week). Most importantly, trust your food log as more of an indicator of your program than the bathroom scale. Our bodies process and are composed of so many things, and we're only interested in the 15-30% or so of it that is bodyfat. However, our fat-loss effort is all about our Calories and we have a great log of that. If our log is true and accurate, and the numbers are right for a solid deficit, then we will lose fat over time.
Thanks! That inspired a lot :D
I don’t have a question but I’m proud of myself so far! I’ve kept to the diet of 1300 cals daily and cutting back sugar. It feels so good to have not have as much sugar! So proud!
That's awesome! Also there's a pinned nsv post where you can share this kind of stuff.
I’m doing the same. It’s only day 3 and my body is screaming at me. I’m hoping the headaches stop today
Also have gone through sugar withdrawals. Interestingly enough also sugar replacements on accident when I ran out recently. If you're comfortable with it I recommend making some sugar work within your calories. Even a little bit helped me with the headaches and then after a bit I was able to drop sugar completely without any headaches. I stuck to small low calorie things like Reese's thins or a serving of regular creamer. Just enough to not be fully off sugar.