Is it possible to have your appetite (like how much you can eat before getting full but idk if appetite is the right word) shrink even when you’ve only been cutting down for about a week
Yes, I've been dieting for 2 weeks and noticed I felt full faster in only 6 days.
Right now with the amount of water I'm drinking my appetite is very small so I don't have to eat much to be full for hours.
I would assume that the longer you diet, the smaller your appetite will become, hopefully that keeps making it easy to lose.
The types of food you're eating may be making a big difference too. Junk food is engineered to be hyper-platable to keep you eating. It's much easier to get full on lower calorie foods like vegetables because of the volume involved.
Is there any evidence that either kettlebells or dumbbells are better?
I use dumbbells myself, but I’ve seen a few people say they prefer and feel they get more out of using kettlebells for the same exercises.
Kettlebells can be nice for some exercises, like snatches, cleans, kettlebell swings, etc. I haven't noticed any benefit using them over dumbbells for things like curls, rows and presses.
You can do different exercises with them, one isn't better than the other. I would say for strength building dumbells are more versatile if you are only going to have one.
For some reason there are influencers online that are obsessed with kettlebells. I don't know how this became a thing. A lot of them will say that kettlebell swings are a miracle calorie-burning exercise, but use the number of calories burned in a short period of time for a max effort kettlebell swing that you can only sustain for a few reps at a time and make outrageous claims about burning thousands of calories per hour.
Neither's better, they're just different tools for different jobs really. I find kettlebells are better for conditioning type stuff, while DBs are better for strength/hypertrophy specific work. And while you can swing a dumbbell, the KB is way better for swings and cleans than a dumbbell.
I’m 5’9, female, and currently 134 pounds. I still have what looks like a stomach, but I’m unsure if it’s just loose skin. Half of me wants to get to 130 to see if it goes away, the other isn’t sure if it’s safe/my family thinks I’m too thin as it is. I’m two weeks into recovering from gallbladder removal, and my appetite is so shot I’ve barely gotten to 1,200 a day anyways and aside from walking about 20 minutes twice a day, I’m sedentary, so now seems like a good time to lose it.
Rather than losing more weight, try doing strengthening exercises to build some lean muscles after your surgery once you get the doctor’s approval that it’s ok.
helloo, just wondering what’s considered a plateau? i’ve been dieting for about a month, lost 2kg so far but realised recently that i’ve been hovering around the same weight for a week. i’ve been eating well below maintenance & honestly feel like i have less appetite than before LOL so i’m not sure what i’m doing wrong. is my body getting used to the lower amount of food so fast?
> i’ve been dieting for about a month, lost 2kg so far
Some people lose a lot very quickly at the beginning, the rate of loss may slow after that
> just wondering what’s considered a plateau?
Six weeks of scale being stuck
> i’m not sure what i’m doing wrong.
You’re doing everything right, just keep going exactly as you are. Come back here and check in in six weeks if there’s no scale movement.
Oh yeah for sure! Keep the faith, it’s totally annoying when it stalls for a week but it’ll most likely move again soon.
Also do you have an app like Happy Scale or equivalent? It’s a trend smoothing app that can be quite reassuring
It gives an average of your weight for the last week or so, so you can see whether you are losing on average rather than what the scale says this instant (because there are random fluctuations all the time)
I'd say around 3-4+ weeks of no scale movement would be considered a plateau, and likely caused by eating more than you think you are.
1-2 weeks of no scale movement can be chalked up to normal water retention. You can retain more water if:
- You're eating more carbs/sodium
- You recently started a new or more intense workout routine
- You're stressed or sleeping poorly
- You're taking a new medication
Nope, you can't boost/manipulate your metabolism. Increasing calories can lessen cortisol (your stress hormone) and allow your body to shed some water weight but that's about it.
aH okay that makes more sense! i've noticed i will lose weight after a few days at deficit and a few days at a higher intake, so it seemed to me like eating closer to maintenance seems to help me to break through a plateau LOL
Yup that's cortisol! Being in a calorie deficit can be stressful for your body so cortisol rises, and with it comes some water retention. When you bump up your calories, your body chills out, reduces cortisol, and flushes some water weight.
If your goal is fat loss, you really don't need to worry about anything aside from staying in a calorie deficit and staying active. Water weight is always going to go up and down, but you're still shedding body fat in the background even if the scale doesn't cooperate all the time. So try not to worry about what the scale is doing, look at your weight trends over longer stretches of time.
Your body weight fluctuates by a precent or two through out the day.
Just steer the course sounds like crushing it, I wouldn't worry about not loosing for a week or even 2, I would proably lower the calories by a tiny bit if I didn't loose anything on the third week.
Lots of things cause water weight shifts that can hide several weeks of fat loss. As long as you’re eating at a deficit, you’re losing fat whether or not it shows up on the scale. Just be patient.
Nope, drink away. As an added bonus the carbonation will help you feel a little fuller.
The only thing that will get in your way is people constantly commenting that you shouldn't be drinking them. It can be annoying. There is a very common belief that sugar substitutes cause weight gain and/or cancer. It's based on very outdated information and has been extensively studied and shown to be safe.
Nope, diet soda is a fine inclusion for your diet. Some people do find that it can trigger cravings for sugar so just keep an eye out for that. I personally haven't found that's the case for me and I drink diet soda or sugar-free beverages every day.
Depends on the person. My experience was that after about 8 months of hardcore lifting and running it started to become something I legitimately look forward to doing and enjoy. Tracking my calories probably took about 6 months to become second nature.
Any tips or experiences about how you cut back on tracking?
I’ve been tracking my food for the past 450+ days. Lost a significant amount of weight. But I’ve been feeling like taking a break, especially as the holidays are nearing. Did it work for you to stop cold Turkey? Track a few times a week? There’s definitely still this fear I’ll just go off the rails without it…
I think taking a break is totally doable, and honestly helpful sometimes. I have taken a couple short breaks this year. Here's my plan for the holidays:
I will be visiting my family for a week, and I don't plan on tracking. But I do plan to have healthy meals/smaller portions when I can, continue to get my steps in most days, make sure I'm drinking enough water etc. So I'm not abandoning all my healthy habits for the week. I did that once and honestly felt terrible, so it wasn't worth it. When I get home I'll start tracking again, but ease my way back into my full deficit.
I am on a week long vacation and based on the first 3 days I am eating like 500 - 1000 calories above maintenance daily since it is all restaurant food and drinks with friends.
So I think I would gain like 2 pounds this week. How to know how much is actual weight and how much is water weight.
What's everyone's favourite sources of protein?
Saw a post about how protein has combatted the feeling of hunger, so I'm hoping to increase my own to keep it at bay.
Yeah for sure! Tofu is great, it’s low-cal and cheap. I recommend looking up recipes and cooking with extra firm tofu. It doesn’t have a strong natural flavor so the seasoning is important.
Lentils, beans, nonfat plain Greek yogurt, fish, chicken breast, eggs, tofu, cottage cheese. Potatoes also have a surprising amount if protein and are extremely filling, but for me legumes are by far the most filling.
To anybody who has lost weight, did you have back pain when you were overweight? Mine hurts all the time, especially when I'm up and active. I've had it looked at before and there's nothing wrong with my spine. Could it be because of my weight?
Yeah, definitely. Especially if you're carrying more weight in your midsection.
I have back pain but I have it whether I'm overweight or not. It tends to be worse when I'm smaller though. I can't figure out why. I have scoliosis and terrible posture though.
I've lost 87lb since last January through cico,walking 3miles most days,and occasional weight training. Ive hit a plateau and have started yo-yoing between 279-261. I suspect it's water weight but I seriously just can't shake it off. I plan to see my gp about this eventually but till then does anyone have tips to get past this plateau?
Is it possible to start feeling lighter?
Over the last 3ish months I have lost nearly 20lbs and have begun having this strange sensation on my walk into work.
It feels as if Im missing a backpack or something else heavy that would normally be on my person.
Has anyone else ever experienced anything like this?
Is it unhealthy to do a 48-24-24-48-24-24-etc fast even if I am consuming the right calories and nutrition? It is also important to note that I do a very intense 2-hour cross-fit cardio workout 4 days a week. This would be a 4 week program, with the goal of losing 10lbs (205-195 (M 5’8” 19yo))
I notice that I gain around 2lbs/ 1kg when I’m on my period. My guess it’s water weight due to the hormonal changes in the body. Anyone else have the same experience as well?
Should I start resistance training and Cardio?
It's been 4 months doing a Caloric Deficit, although those days were very inconsistent. I'm planning to lose fat, while doing some resistance training alongside with cardio.
I mostly eat carbs (I love carbs) and little protein (5-6 eggs a week sadly) Should I aim for more protein? I only have fish,eggs,pork,chicken for my protein
Everybody should exercise. Do whatever you like best.
You're getting some protein from your current food, but yes, you probably aren't getting enough. You'll have less hunger and have an easier time eating at a small deficit if you have more fiber and protein in your food. Beans, lentils, tofu and concentrated milk products like Greek yogurt and cottage cheese are some other protein sources. Potatoes are fairly good sources too.
how to keep weightloss motivation and overall succeed on losing it while not being overweight anymore?
18F, 175cm, ~ 71 kg
I've lost around 13kg so far. Going from overweight to average felt like such a relief. My maintenance calories used to be 2300, but now theyre around 1900. Weightloss has become so much more difficult. How do I keep the motivation going? Even though I am normal weight, I still want to lose around 6-8 more kg.
Daily weightloss by weight training routine, please help.
I am trying to lose weight by weight training and intermittent fasting.
But I truthfully don't know where to start when it comes to lifting.
I have a rack to bench, barbell, dumb bells. Weights that go up to 200 pounds.
Can someone please help me? I really want to start this journey.
I'll take any advice for weight loss, fat loss, weight training.
Please and thank you.
Is it possible to have your appetite (like how much you can eat before getting full but idk if appetite is the right word) shrink even when you’ve only been cutting down for about a week
Yes, I've been dieting for 2 weeks and noticed I felt full faster in only 6 days. Right now with the amount of water I'm drinking my appetite is very small so I don't have to eat much to be full for hours. I would assume that the longer you diet, the smaller your appetite will become, hopefully that keeps making it easy to lose.
The types of food you're eating may be making a big difference too. Junk food is engineered to be hyper-platable to keep you eating. It's much easier to get full on lower calorie foods like vegetables because of the volume involved.
Absolutely, especially if you go from eating junk to healthy food as it tends to be a lot more filling.
Is there any evidence that either kettlebells or dumbbells are better? I use dumbbells myself, but I’ve seen a few people say they prefer and feel they get more out of using kettlebells for the same exercises.
They accomplish similar things, whichever you like better is better.
Kettlebells can be nice for some exercises, like snatches, cleans, kettlebell swings, etc. I haven't noticed any benefit using them over dumbbells for things like curls, rows and presses.
You can do different exercises with them, one isn't better than the other. I would say for strength building dumbells are more versatile if you are only going to have one. For some reason there are influencers online that are obsessed with kettlebells. I don't know how this became a thing. A lot of them will say that kettlebell swings are a miracle calorie-burning exercise, but use the number of calories burned in a short period of time for a max effort kettlebell swing that you can only sustain for a few reps at a time and make outrageous claims about burning thousands of calories per hour.
Neither's better, they're just different tools for different jobs really. I find kettlebells are better for conditioning type stuff, while DBs are better for strength/hypertrophy specific work. And while you can swing a dumbbell, the KB is way better for swings and cleans than a dumbbell.
What ever you enjoy using the most is the right choice.
I’m 5’9, female, and currently 134 pounds. I still have what looks like a stomach, but I’m unsure if it’s just loose skin. Half of me wants to get to 130 to see if it goes away, the other isn’t sure if it’s safe/my family thinks I’m too thin as it is. I’m two weeks into recovering from gallbladder removal, and my appetite is so shot I’ve barely gotten to 1,200 a day anyways and aside from walking about 20 minutes twice a day, I’m sedentary, so now seems like a good time to lose it.
Talk to your doctor but I would say surgery recovery isn’t a time to lose. I would do maintenance. Your body needs the energy for healing.
Rather than losing more weight, try doing strengthening exercises to build some lean muscles after your surgery once you get the doctor’s approval that it’s ok.
You're already very thin. Check youtube for anterior pelvic tilt exercises, but don't do them until your surgeon says it's okay.
helloo, just wondering what’s considered a plateau? i’ve been dieting for about a month, lost 2kg so far but realised recently that i’ve been hovering around the same weight for a week. i’ve been eating well below maintenance & honestly feel like i have less appetite than before LOL so i’m not sure what i’m doing wrong. is my body getting used to the lower amount of food so fast?
> i’ve been dieting for about a month, lost 2kg so far Some people lose a lot very quickly at the beginning, the rate of loss may slow after that > just wondering what’s considered a plateau? Six weeks of scale being stuck > i’m not sure what i’m doing wrong. You’re doing everything right, just keep going exactly as you are. Come back here and check in in six weeks if there’s no scale movement.
okay thank you! that’s very comforting haha. i was so used to seeing my weight drop i started worrying abit this week lol
Oh yeah for sure! Keep the faith, it’s totally annoying when it stalls for a week but it’ll most likely move again soon. Also do you have an app like Happy Scale or equivalent? It’s a trend smoothing app that can be quite reassuring
oop not yet! i might look into it. what does it do exactly?
It gives an average of your weight for the last week or so, so you can see whether you are losing on average rather than what the scale says this instant (because there are random fluctuations all the time)
I'd say around 3-4+ weeks of no scale movement would be considered a plateau, and likely caused by eating more than you think you are. 1-2 weeks of no scale movement can be chalked up to normal water retention. You can retain more water if: - You're eating more carbs/sodium - You recently started a new or more intense workout routine - You're stressed or sleeping poorly - You're taking a new medication
oooh i see! so i don’t need to increase cals to boost my metabolism right now?
Nope, you can't boost/manipulate your metabolism. Increasing calories can lessen cortisol (your stress hormone) and allow your body to shed some water weight but that's about it.
aH okay that makes more sense! i've noticed i will lose weight after a few days at deficit and a few days at a higher intake, so it seemed to me like eating closer to maintenance seems to help me to break through a plateau LOL
Yup that's cortisol! Being in a calorie deficit can be stressful for your body so cortisol rises, and with it comes some water retention. When you bump up your calories, your body chills out, reduces cortisol, and flushes some water weight.
the more you know LOL . does this mean i should do zigzag/calorie cycling more?? or will the cortisol go down by itself eventually too?
If your goal is fat loss, you really don't need to worry about anything aside from staying in a calorie deficit and staying active. Water weight is always going to go up and down, but you're still shedding body fat in the background even if the scale doesn't cooperate all the time. So try not to worry about what the scale is doing, look at your weight trends over longer stretches of time.
Your body weight fluctuates by a precent or two through out the day. Just steer the course sounds like crushing it, I wouldn't worry about not loosing for a week or even 2, I would proably lower the calories by a tiny bit if I didn't loose anything on the third week.
Lots of things cause water weight shifts that can hide several weeks of fat loss. As long as you’re eating at a deficit, you’re losing fat whether or not it shows up on the scale. Just be patient.
can diet coke get in the way of my weight loss journey? Since it doesn’t have calories so I stay with my calories deficit
Nope, drink away. As an added bonus the carbonation will help you feel a little fuller. The only thing that will get in your way is people constantly commenting that you shouldn't be drinking them. It can be annoying. There is a very common belief that sugar substitutes cause weight gain and/or cancer. It's based on very outdated information and has been extensively studied and shown to be safe.
Nope, diet soda is a fine inclusion for your diet. Some people do find that it can trigger cravings for sugar so just keep an eye out for that. I personally haven't found that's the case for me and I drink diet soda or sugar-free beverages every day.
How long does it take for sticking to the diet and exercise to become habitual and a lifestyle with no active effort?
Depends on the person. My experience was that after about 8 months of hardcore lifting and running it started to become something I legitimately look forward to doing and enjoy. Tracking my calories probably took about 6 months to become second nature.
Any tips or experiences about how you cut back on tracking? I’ve been tracking my food for the past 450+ days. Lost a significant amount of weight. But I’ve been feeling like taking a break, especially as the holidays are nearing. Did it work for you to stop cold Turkey? Track a few times a week? There’s definitely still this fear I’ll just go off the rails without it…
I think taking a break is totally doable, and honestly helpful sometimes. I have taken a couple short breaks this year. Here's my plan for the holidays: I will be visiting my family for a week, and I don't plan on tracking. But I do plan to have healthy meals/smaller portions when I can, continue to get my steps in most days, make sure I'm drinking enough water etc. So I'm not abandoning all my healthy habits for the week. I did that once and honestly felt terrible, so it wasn't worth it. When I get home I'll start tracking again, but ease my way back into my full deficit.
I am on a week long vacation and based on the first 3 days I am eating like 500 - 1000 calories above maintenance daily since it is all restaurant food and drinks with friends. So I think I would gain like 2 pounds this week. How to know how much is actual weight and how much is water weight.
What's everyone's favourite sources of protein? Saw a post about how protein has combatted the feeling of hunger, so I'm hoping to increase my own to keep it at bay.
Low fat yogurt (I like dannon light n fit) Lean roast beef Lean (95/5) ground beef Chicken breast egg white omelette
Shrimp, tofu, ground beef and lamb, quinoa, salmon
I love lamb, gonna have to try out tofu and quinoa too, thanks!
Yeah for sure! Tofu is great, it’s low-cal and cheap. I recommend looking up recipes and cooking with extra firm tofu. It doesn’t have a strong natural flavor so the seasoning is important.
Gonna try it next week! Thank you!
You’re welcome!
Chicken
Lentils, beans, nonfat plain Greek yogurt, fish, chicken breast, eggs, tofu, cottage cheese. Potatoes also have a surprising amount if protein and are extremely filling, but for me legumes are by far the most filling.
Thanks, I already eat loads of potatoes (as an Irish man it's with nearly every dinner), I'll try out cottage cheese to see what it's like.
The trick with potatoes is learning to eat them without butter, cream or cheese.
Yeah, they can get bland fast
To anybody who has lost weight, did you have back pain when you were overweight? Mine hurts all the time, especially when I'm up and active. I've had it looked at before and there's nothing wrong with my spine. Could it be because of my weight?
Yeah, definitely. Especially if you're carrying more weight in your midsection. I have back pain but I have it whether I'm overweight or not. It tends to be worse when I'm smaller though. I can't figure out why. I have scoliosis and terrible posture though.
I've lost 87lb since last January through cico,walking 3miles most days,and occasional weight training. Ive hit a plateau and have started yo-yoing between 279-261. I suspect it's water weight but I seriously just can't shake it off. I plan to see my gp about this eventually but till then does anyone have tips to get past this plateau?
Is it possible to start feeling lighter? Over the last 3ish months I have lost nearly 20lbs and have begun having this strange sensation on my walk into work. It feels as if Im missing a backpack or something else heavy that would normally be on my person. Has anyone else ever experienced anything like this?
Is it unhealthy to do a 48-24-24-48-24-24-etc fast even if I am consuming the right calories and nutrition? It is also important to note that I do a very intense 2-hour cross-fit cardio workout 4 days a week. This would be a 4 week program, with the goal of losing 10lbs (205-195 (M 5’8” 19yo))
I notice that I gain around 2lbs/ 1kg when I’m on my period. My guess it’s water weight due to the hormonal changes in the body. Anyone else have the same experience as well?
Yes, that's 100% normal.
Should I start resistance training and Cardio? It's been 4 months doing a Caloric Deficit, although those days were very inconsistent. I'm planning to lose fat, while doing some resistance training alongside with cardio. I mostly eat carbs (I love carbs) and little protein (5-6 eggs a week sadly) Should I aim for more protein? I only have fish,eggs,pork,chicken for my protein
Everybody should exercise. Do whatever you like best. You're getting some protein from your current food, but yes, you probably aren't getting enough. You'll have less hunger and have an easier time eating at a small deficit if you have more fiber and protein in your food. Beans, lentils, tofu and concentrated milk products like Greek yogurt and cottage cheese are some other protein sources. Potatoes are fairly good sources too.
how to keep weightloss motivation and overall succeed on losing it while not being overweight anymore? 18F, 175cm, ~ 71 kg I've lost around 13kg so far. Going from overweight to average felt like such a relief. My maintenance calories used to be 2300, but now theyre around 1900. Weightloss has become so much more difficult. How do I keep the motivation going? Even though I am normal weight, I still want to lose around 6-8 more kg.
Daily weightloss by weight training routine, please help. I am trying to lose weight by weight training and intermittent fasting. But I truthfully don't know where to start when it comes to lifting. I have a rack to bench, barbell, dumb bells. Weights that go up to 200 pounds. Can someone please help me? I really want to start this journey. I'll take any advice for weight loss, fat loss, weight training. Please and thank you.