Lose Weight (and get fit) Before Roo Thread

I agree with Jimmy in that losing weight is mostly diet, though I'd push that figure up to 90% instead of 80%. To put it in perspective: two Oreos is about 90 calories. For the average woman, running one mile burns approximately 90 calories. Is it easier to run a mile, or to not eat two Oreos?

Can you lose 20 pounds in two months? Yes, but recognize that this is within pretty much the max limit of what a person should lose while still being within healthy limits. Ten is more realistic, and definitely still something to be proud of. Losing weight isn't easy or comfortable, and it requires discipline. Each winter I intentionally gain about twenty pounds or so, and then intentionally lose about half of it or more starting in about April (I gain muscle and fat, then try to cut just the fat while minimizing muscle loss). I've been doing this for several years, so dieting isn't really anything new to me.

Tips: drink water, lots of it. Hunger is often dehydration in disguise. Drink water instead of juice. Water instead of soda. Water instead of alcohol. I've really come to love the Mio water flavorers, because they add a lot of flavor without adding calories. Much better than juice as far as calories are concerned. And losing weight IS about calories in vs. calories out. And another note on alcohol: when you drink, your body focuses on processing the alcohol before burning the calories you eat while drunk, so drunken munchies are legitimately more likely to make you gain wait than if you ate the same food while not drunk. My science and terminology may not be 100% correct there, but I've gathered that eating while drinking alcohol is worse for you. Just something to keep in mind.

As for what to eat: focus on protein and fats. Carbohydrates are good, but they have a general tendency to come with a large amount of calories with a low amount of nutrition. They also fuck with your insulin and therefore blood sugar more than protein/fats, so you're more likely to get hungry after your carbs are burned off. Proteins and fats are more satiating long-term. Think chicken, lean beef, avocados. Fats DO tend to come with a higher amount of calories, but avocados are actually the most nutrient-dense fruit so it's a bit of a trade off. Now, I won't pretend that reducing calories is easy or pleasurable. It's not. Pizza and ice cream and beer are fucking wonderful. Being hungry just flat-out isn't a great feeling. But I've learned to just drink water and maybe some coffee when I'm hungry and trying to lose weight (caffeine is an appetite suppressant), and I manage. I've learned a great deal about what personal discipline means, and to me that's been a greater benefit than when the last bit of belly fat leaves and I'm rocking a six-pack. Though that feels good too.

The most effective way for me has been to get a rough estimate of how many calories it takes just to be maintain my current weight (known as TDEE or Total Daily Energy Expidenture) with an online TDEE calculator, and then track every calorie I eat so that I eat 500 calories less than that per day. This will roughly lead to a loss of one pound per week, which is about the max I want to lose in order to lose fat without losing hard-earned muscle as well. I've also noticed that tracking every calorie makes me very neurotic though, so I'm a little more lax with it now because my mental health is important.

And that's just diet. I'm currently on the #gaintrain because I'm living that #swolelife so I've had a couple beers and that's why I'm so wordy and chatty, but hit me up if you have any questions regarding exercise. If you don't have any specific goals other than losing weight, I'd basically say just try to move more. Pick any workout routine that's probably available on YouTube and do it consistent. Do that while reducing the amount of calories you consume and you will lose weight.

Good luck!

New workout plan for those of you trying to lose weight and get fit: The Jamband Workout challenge. Bob Weir endorsed!

www.jambase.com/article/jamband-workout-10-day-workout-challenge

I entertained it, and there is just no way it would ever work for me.  There's no way I'd be happy having like 1/4 of a cheeseburger or a couple fries.   

I got a peloton, lost 70 lbs that way, feel a lot better.

Results after a year and two months of a vegan/plant-based diet and nine months of mainly doing Ring Fit Adventure workouts and fasted walks with my pups in the morning.

Before, I weighed around 135-150 lbs with 16 to 18 percent body fat. Now, I'm at right around 125 lbs with 12 to 14 percent body fat, depending upon the day.

Next I want to get more into weights, but not going back to the gym until May at the earliest. I may look into building an at-home gym, but we'll see. Resistance bands may also be in play.

Good luck to everyone!

yea, definitely look for resale on the weights. i'm spoiled being on a university campus, where I can get top-notch equipment for super cheap (~$10/month). and working out in my AZ garage in June-September sounds absolutely miserable.

I think I saw a Peloton mention earlier... Drop your leaderboard name if you wanna be friends/follow each other! Mine's stl_allison.

If you've been considering a Peloton app membership or bike/tread purchase, LMK. I have drank the Kool-aid.

So when I went to the doctor in April, she told me I was basically just a few pounds away from falling into the “morbidly obese” category. She asked me to come back in a month to get my lab results and to try to lose two pounds before then. For the first few weeks, I ate a little better, but not much and didn’t really change much else. Then a week or so before my return appointment, I signed up for noom and started really trying to eat better and get some movement in. Just started with adding some extra walking in after taking the dogs out. I ordered an Apple Watch to track my fitness stuff and steps. When I went back for my follow up, I had lost four pounds, but I also learned that my a1c was in the prediabetes range and my cholesterol was elevated. Since then, I’ve been keeping my calories regulated, eating lots more fruits and vegetables and a lot less fast food and ice cream, adding stairs and weights into my walks, and doing Apple fitness+ workouts most days (it’s free for now; I’m thinking I’ll probably subscribe, but might look into other options). I’m down about 11 pounds since I started tracking it, looking to lose about 100 overall, so I have a long way to go, but I am feeling very good about it. I feel better in general than I have in a long time and have a lot more energy, so that is very motivating.

Any time! I think the possibility of diabetes as much as anything really put a scare into me. My dad had diabetes, which was not well controlled because his doctors missed other conditions that went undiagnosed for years. So I know firsthand that it can be super scary. He also died of a stroke when he was a year older than I am now, so it’s kind of awful that it’s taken me this long to get my shit together and try to take control of my health.