I am tired of my family and relatives always on my ass about why you so fat? You don't even have a kid n you r fat like that. I am not a fan of my weight either n i tried losing it, most of time i eat once a day. Not more than 2 times a day , ik all i should eat n not eat but I gain weight instead of losing.
My menstruation is so irregular so i did ultrasound n checked my hormones they said they r fine. My source of exercise is walking 10k n dancing every other day cuz i spend most of my time in university till night time.
No matter what i do i keep gaining weight, i gave up on losing weight but why the hell am gaining more with all that restriction in eating. Anyone pls enlighten me, help!
Calories in and calories out. You might have to start tracking your food. Weighing it on a scale and everything.
Also weigh yourself every day at the same time and average the week together. If you gain weight from one week to the next, lower your consumption by 250-500 calories per day.
Keep cutting calories until you start losing weight.
You also have to be honest with yourself and tell yourself the truth. Are you actually eating this amount or that. Are you actually tracking your food and calorie consumption.
Get a measuring tape and measure around the fattest part of your waist and see if it goes down week to week.
Love yourself more than the losers who hate on you for not being skinny enough.
Anyone who attacks insults or treat you like shit in any way deserves to be deleted from your life.
This is really sound advice here. All I’d add is to substitute running & dancing being your form of exercise for weightlifting, and then cardio before or after your workout (stairmaster, bike, treadmill for 10 mins). Weightlifting will get you in shape without you looking skinny fat after you’ve lost the weight. It kills 2 birds with one stone.
Calories in, calories out, is not good advice. A calories of glucose, increases your bodies production of insulin which is the fat storing hormone. And no crabs are essential whereas you have essential amino acid, and fatty acids.
I know you'll respond with if I eat 2000 calories and I burn > 2000 calories... Argument.
Rather than type out why this is a wrong and needs to stop being propagated, just type into Google, are all calories equal.
Also, I wouldn't weigh yourself everyday. It's common when you start lifting weights, that your bodies weight might even go up BUT your body composition will change and when you look in the mirror you'll look as if you are much slimmer.
Therefore, instead, id date a progress picture 1 or 2 times a week, same pose, same time of day, etc. After 2-3 weeks, you'll see a noticable enough difference and this will motivate you to keep going. as weeks come and go, the changes will be more and more drastic servicing only to keep you more excited throughout your journey
It's true that sometimes one food source is better than another for weight loss, even when they have equal amounts of calories.
But now you're getting into angry leftists territory trying to defend obese people from the evil attack of "calories in calories out."
You know what they also say? They say calories in calories out doesn't work AT ALL.
Do you understand why they say that? Because they do studies.
These studies participants are ignorant and average people. And most people fail their diets over and over and over and over.
The studies claim these people do not lack willpower, because they have willpower in other areas of their lives.
However, calories in calories out absolutely DOES work. If someone kidnapped you and put you in a jail cell, and fed you only CAKE at the exact amount of calories you need to lose weight, you would absolutely lose weight.
Where the science is wrong, is saying that calories in calories out doesn't work.
it's PHYSICS and it absolutely works. The issue from the perspective of the scientists who are trying to maximize the results of people, is that they are doing population studies on a bunch of average dummies who can't lose weight.
They can't lose weight because they lack the tools, motivation, willpower, or whatever other factors that may be present.
But ultimately calories in and out works it is undeniable.
It is the human element which fails the diet.
Again, the scientists will try to evade this argument. They have endless evasion to point out. Each and every one of those evasions is ultimately them refusing to hurt people's feelings.
It's about them trying to get people to lose weight by helping them as much as possible.
The problem is that calories in and out does work and someone who is trying hard enough will absolutely proceed.
The problem is that people like you come along with links to studies claiming "calories in and out doesn't work" and "people who cannot lose weight do not lack motivation.".
Other perspectives are that some weight gain is determined by genetics.
In some ways this is true. Some people have the genes for more fat cells, thus, they are able to gain more weight overall. Some people are incapable of massive weight gain as they do not have the number of fat cells.
Some people are genetically pre disposed to heavy eating. They Get hungry more and so on.
These are additional factors that one may consider. However it does not prove in any way that calories in or out does not worn.
It does work and a dedicated person will absolutely lose weight regardless if their genetic profile.
These factors are factors for the non deducted, non motivated, not doing it right ignorant and non serious majority.
It's like saying "well the majority of people don't knowncalculus therefore most human beings are incapable of learning calculus.
Depends... what's your workout schedule look like?
1
5 Reply
Asker
6 mo
I don't knw if its a work out but I walk 10k everyday except for Sunday. I dance for 30 mins each day. Dancing was easier to sustain than aerobics because i like Dancing.
10km or 10,000 steps? The former counts (and is very impressive, good job), the latter doesn't. The dancing helps if it's high enough heart rate. You can't out exercise a bad diet though, and if you're underfeeding your body it's going to hold onto everything once you trigger starvation mode, so severely restricting then eating a box of twinkies, yeah you're going to lose weight.
Keep your sat fat under 20mg a day and sodium under 2000mg/day. Do that for your heart, and because it'll be hard to maintain shite eating habits if you're doing that. Don't eat anything that "just needs to be microwaved" because all the processed crap is packed with excessive salt and artificial sugars. 3500 calories makes a pound of fat, so if you're burning 2000 per day and eating 1500, you'll lose a pound every week. Your daily intake should never fall below 1200 at a minimum of you'll find yourself dropping into starvation mode too easily.
I was super obese as a kid. I did a half marathon last weekend with 40lbs on my back. You can do this.
Thank you that very informative, i never tot starving makes u gain more weight sigh. I already removed junk foods for long now so it won't be a problem. I was doing 10,000 steps cuz i saw many people reporting it helps so I don't know if the account for how many km. I am still struggling with counting calories i get approximately right but not completely right.
I read calories change when raw and when cooked. When hot n when cold. The sizes accuracy is also an issue, maybe its because English isn't my first language.
if you've spent years on the couch, 10k/day is better than nothing, sure and it gets you moving, but keep in mind that if that's spread over the course of 12 hours, that's a little over 800 steps an hour, and that's not really going to do much. Your heart rate has to be elevated for sustain periods of time to effectuate any significant activity. Think of it this way, you are making a cake. The recipe says bake 30 minutes. You can't break that down into 30 one minute intervals and expect to have a light fluffy nummy at the end of it. You're going to just have warm batter. Getting fit is the same way. Do what you can because something beats nothing, but don't expect to see anything happen until you're doing 30 min of hard activity all at once and NOT split up. Then do that more times a week and longer. That's when you'll see the gains. Probably over an hour you'll get diminishing returns, because your body needs protein and time to recover, but that means you need to up the intensity during. When I lost my weight I was legitimately doing only 30-45 min a day 7 days a week, missing maybe twice a month because life gets in the way. You miss a day you don't beat yourself up, you don't start over back at square one you just keep pushing on. Keep that up and at 3 months you'll notice a difference, at 6 you'll be surprised, at 12 you'll be amazed.
As far as the calories go, it's not rocket science. You're making it harder than it has to be if you're struggling. You should have a running tally in your head and be able to do basic math to the 100's place.
This is 300 calories
This is 500,
This is 1200
This is 400.
There, boom, i hit 2400 calories. There's no functional difference between 400 and 415. If it is 480 round up to 500. "Rounding errors" only stack up if you're doing many entries, and you won't be, you'll have three, maybe 4 entries a day. You can make it all day remembering the current number if not the individual 3 prior entries. If you keep it simple you keep it easy, you keep it easy and you'll keep it consistent.
Let me know when you're ready to do a virtual ruck march together. I'm looking forward to it.
Ok, this is hard for me to explain because I can't remember the name of the medical condition I am referring to.
Before you gained weight, your body was turning your fat into energy, thus, you weren't keeping the fat on you like now. What happens is at some point (maybe now with you hardly eating) your body changed and started storing your fat instead of burning it with your energy. I was always around 100-115 lbs all through my adulthood. Then I got sick and could only eat ice cream for months. That's when my body started storing every crumb I at as fat instead of energy.
I've heard theories that gut bacteria are a source of this, if it runs in the family. If cannot find a solution with diet and exercise and sleep, try looking into that. e. g.
eating once a day... but what? If you have small amount of protein and veggies, that isn't that many calories. If you up your exercise so that you are using big muscles like squats rather than low calorie burn like walking, that may help. do so under guidance if you don't know what you are doing, or watch videos. can do it without weight. Biking burns more calories per hour as well.
no sugar, no junk food. get up, exercise... don't eat til lunchtime unless quite hungry. just drink water, no soda and caffeine junk.
I agree with what the others said but also…AVOID STRESS!! My doctor told me that stress can cause either weight gain or weight loss. In my case it caused weight gain and when I eliminated the person in my life that caused me stress I lost 25-30 pounds. Without changing a thing about my diet but healthy eating and exercise is key. Your relatives constantly putting you down about your weight could be causing you stress. There are plenty of ways to be concerned about someone’s weight without being rude about it.
1
1 Reply
Asker
6 mo
I know right, they way the say it is as if lazy and wanted this. I was stressful but now it has decreased for like 50% . And you r right my cousin had stress due to her divorce and she lost 15kg in weeks. I seem to be in the weight gaining side. But i don't thk about my issues 24hrs cuz i am a positive person by default. So i didn't thk it could be counted as stress.
Sounds like activity and exercise aren't the problem, but diet may be.
Work with a dietitian or nutritionist and get yourself some accountability friends. Meal prepping is a great way to have set calorie deficits while not needing to agonize over tracking frequently.
You won't outdance a fork, and it's human nature to be bad at self-reporting our intake.
If skipping meals is your fave, look up intermittent fasting. There are rules to follow if you want to do that method.
Otherwise, regular meals with smaller sizes and swapping out heavy foods for lighter options can help. Don't forget drinks count as well.
Good height and weight u don't need to go to extreme... Google high fibre and high protein diet, intermittent fasting 16 hr fast , one cheat meal once a month. Do above
Please watch this guy "Dr. Layne Norton" on YouTube.
BS in Biochemistry and a PhD in Nutritional Sciences, honing his intellectual skills under Dr. Donald Layman, one of the foremost researchers on protein metabolism and fat loss in the world.
I ended up watching more than recommended. They make so much sense. I also have hard time sleeping at night. I will keep watching more of them at night because theor videos r very long. Thank you for this knowledge 🤍
No problem! I was so glad to find layne norton as well because he goes based on the scientific studies & he doesn't just spew out anything. It's gotta be backed.
Consulting with a dietician and nutritionalist would my advice. But the others here I hink said it best. Eat less, move more, avoid certain foods. My other advice would be whatever you do, make sure it's sustainable. It's really easy to live on crackers and salads for a few weeks, but after that you'll want something else and you'll derail. You don't always have to make the best choice, just make the better one. Good luck and please stay healthy.
there is only one way that works 100% of the time for everyone. eat less calories than you burn. there's plenty of calculators for your daily caloric demand. rather understate than over state it in the calculation. if you wanna cut more calories than 1 kilo (2 lbs) a week (roughly 7,700 calories meaning 1000 caloies in deficite every day), you should get in touch with your doctor so you don't end up harming your health.
it doesn't matter if you increase your calory burn or decrease your intake. but increasing burn is definitely the harder option. can't outrun a bad diet.
1
0 Reply
Anonymous
(25-29)
6 mo
Every person's structure is different, so I don't think there is a specific and clear answer to this question. I don't think solving the problem will just mean not eating anymore or skipping meals.
It will be about turning to healthy foods, and most importantly, keeping "sleep and meal" times in order. If you can manage to synchronize your mind and body in this way and practice the necessary basic sports, your body will come down to a healthy weight, quickly or slowly over time.
2
4 Reply
Asker
6 mo
Sleep? I don't usually sleep much at night, i sleep around 2am mostly but i suddenly wake up around 5am then force myself to sleep again then wake up late like 11am if not university, if university then i wake up around 7am. Could that be a problem with me not losing n gaining weight more?
Of course, having a regular weight requires a regular standard of living. The mind and body give people many signals, and people often do not see these signals or cannot perceive them correctly due to their habits. For diets to work, you will need regular and healthy sleep.
Actually set goals when I did this I would only jump rope for a minute but after two weeks of doing it I was already up to 5 minutes and 5 minutes of consistent jump roping makes a big difference the weight literally burns off
And the best thing about jumping rope is that you can do this in the comfort of your own home no judgement just you and a mountain to climb
Nice opinion but living off of vegetables, especially cruciferous is often capable of fucking your thyroid, which is kicking your weight loss journey in the balls.
@Dilԁοphοbe please stop this is another reason why people never even begin to lose weight in the first place they are receiving too much information overload but that’s a simple and affordable diet plan easy for a beginner to stick with
To approach this with sympathy, a combination of healthy eating, regular exercise, and patience is key. Focus on balanced meals, portion control, and staying hydrated. Find enjoyable physical activities and seek support when needed. Remember, self-compassion is vital in this journey.
my mom lost 35 pounds on nutrisystem I think in the past 2 months. She also walks more and keeps a fit bit to track how many calories to burn a day. I have a vegan diet and it has kept me skinny for years now
You might want to get a hormone panel done to make sure that your thyroid function is good. After that; eat lots of veggies, drink lots of water, stay away from inflammation causing foods, and at least 30 minutes of moderate exercise each day. At the end of the day, weightloss boils down to calories in and calories out. As hard as that can be to believe when you're struggling to lose weight, it really is true.
My first suggestion to you is that you change your diet and try and move as much as possible so if you have the choice between walking and driving always choose the first one. All our bodies are different and we all react differently in the way of what works and what doesn't. And I will say that starving yourself is not the answer.
An easy hack to reduce weight is learning about high calorie dense foods and low calorie dense foods.
Hight calorie dense foods are things very high in calories even at low portion eg. Butter, oil, sweets etc etc
For Low calorie dense food they are as they sound like. A plate full of them still and still not high in caloric value eg. Fruits, vegetables,
The trick is to reduce the high calorie dense foods in your diet and increase the low calorie dense foods.
low calorie dense foods give you the filling of being filled up without consuming excess calories
And also cardio is the best thing for weight loss. Don’t bother with weights in the gym. Start with moderate cardio and slowly increase the intensity.
And also about the low calorie dense foods, they are not what you call tasty, you can try to make them better by adding spices or things low calories but remember to not overdo it in the process of making it taste better
Eliminate carbohydrates from your diet as much as possible, meaning no more soft drinks, bread, sweets, potatoes, etc. Aim for under 20 g of net carbs per day, net carbs = total carbs - fiber - sugar alcohols - allulose. I lost 60 lbs in under a year this way.
To manage your weight effectively, focus on a balanced diet, regular meals, hydration, diverse exercises, and stress management. Seek professional advice from a dietitian or doctor, as extreme restrictions can backfire, and weight loss can be complex. Prioritize a sustainable and healthy approach.
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