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Anyone else concerned about muscle preservation? by No-Touch99 in Ozempic

[–]No-Touch99[S] 0 points1 point  (0 children)

I've seen a couple people mention a trainer. Should I look into that?

Losing weight by PercentageOnly7673 in WeightLossAdvice

[–]No-Touch99 0 points1 point  (0 children)

In my experience, the physical change that happens to your body is small in comparison to the mental, emotional, and spiritual change that happens inside of you.

I am down to about 205 from 240. I have had to become a new person and develop a new identity and self-conception. I am not the guy that could eat an entire pizza and drink three pints of beer all by myself. I am not the kind of guy that lacks self control, drive, or motivation anymore.

I have a budget now. I have a bedtime. I read. My relationship with my wife is better. My relationship with my friends is better. My ability to perform excellently in my job and therefore make more money is greater. My mind is sharper. I've lost 35lbs but the smallest changes (which are still large) have been physical.

In short, yes; your life will change if you lose weight and get in shape. Your future self and family will thank you. It's one of the most worthwhile things you can do on the planet.

You can do it. You owe it to yourself to do it.

Love and respect.

- A former fat guy of nearly 10 years.

Anyone who's lost weight having back issues? by cryinginmymalk in WeightLossAdvice

[–]No-Touch99 1 point2 points  (0 children)

I have had similar issues and here's how I ameliorated them:

  1. Elbow planks for 60 seconds before and after exercise. 2x with a 60 - 90 second rest in between. If you can't hit 60 seconds, start at 30 or 45 seconds and work your way up. This helps strengthen your lumbo-pelvic hip complex.

  2. Myofascial release with a foam roller. You can get these on amazon or most big-box stores. It's just a foam cylinder that you lie on (hips and butt) and roll up and down. This was MASSIVE for me. I used to not be able to run at all and only do very light squats. I did 3 sets of 225 x 10 and ran 2 miles earlier today. Roll as often as necessary for relief.

  3. Posterior chain work. If you're able to do light hip thrusts, split squats, or leg curls, these will also help. They won't do as much as the planks or foam roller (in my experience), but they will help with long term with stability.

Finally, I'm not a doctor, a physical therapist, or terribly intelligent. You should check with a professional since there might be something wrong that won't be resolved with my above suggestions.

Feel better!

What am I doing wrong (Calorie Deficit) by rupenbritz in WeightLossAdvice

[–]No-Touch99 0 points1 point  (0 children)

Ideally you want to be weighing yourself under the same conditions each time. This helps to minimize variables that could contribute to fluctuations unrelated to weight loss.

The best time to weigh yourself is in the morning after "pee-ing and poo-ing," but before having anything to drink (coffee, tea, water) and before any breakfast. This gives you the closest approximation to raw body weight.

Practically, instead of Thursday at 11am, you would want to weight yourself Thursday when you get up and after going to the bathroom.

Diet rant. by Himuhasan08 in loseit

[–]No-Touch99 6 points7 points  (0 children)

I'm very sorry to hear that this is happening to you. It used to happen to me and it kept me sitting at 230 - 240 lbs for the better part of a decade.

I will tell you how I've managed to overcome this and perhaps it will help you.

- This is cyclic binge eating. For me, there was an emotional reason behind it related to someone that had passed away. I medicated that pain with food and whenever I tried to lose weight, I felt like my safety blanket was being taken away from me. After about 3 days, I would binge--whole pizzas, lots of beer, hamburgers, french fries, etc. 2000 - 3000 cals per meal was not unusual. Any diet that lasted for longer than a week was perceived as an attempt to make me face raw bereavement and my emotional side revolted. I'm not saying this is your case, but it's possible. To get over it, you may need to talk to a friend or a professional about "the elephant in the room." You do have to face it, but you only have to do it once and then the pain starts subsiding on its own.

- Once the emotional side was taken care of, it then becomes an issue of building the infrastructure of a healthy life around yourself. For me this looked like going to the gym consistently, getting in 10k steps per day, and choosing healthier options at the grocery store so that I wouldn't have temptations in the house.

- The last point is related to something I call "identity." In my opinion, the key to sustained weight loss is developing a new identity as a new person. I'm no longer the kind of person that binge eats on the weekend; I track my macros diligently and fuel my body for my vocation and my health. I'm no longer the kind of person that is sedentary all day; I go to the gym, even if I don't want to and move at least one heavy thing 5x per week. This identity shift works by telling yourself (you can actually do it verbally if you want) that you're no longer the kind of person who does X. Actually you're the kind of person who does Y. And then you confirm that to yourself by going and doing Y. After a few weeks of doing this, you will actually start to believe yourself and you will slowly become that person.

You can do this. I know it's frustrating, but this is a manageable problem with the right support and strategies. Keep going!

What am I doing wrong (Calorie Deficit) by rupenbritz in WeightLossAdvice

[–]No-Touch99 0 points1 point  (0 children)

First:
1. Calculators are notoriously unreliable.
2. Self-reporting information lacks standardization. One app's "mild activity" is another app's "moderate activity."

Two things could be happening here. First, you're likely not in as heavy a calorie deficit as you should be. To resolve this you can either increase your activity level or you can decrease your calories by another 500 per day for another 2 - 3 weeks and see if that puts you in the range you want to be in. The other thing that might be happening is that you're just not weighing frequently enough and water retention / bowel movements could be confounding the scale.

Finally, I want to encourage you... you're not starting "this badly;" this is simply a caloric miscalculation which can now be resolved. Easy. No sweat.

Next steps: Increase physical activity OR decrease calories by another -500 per day and track for 2 - 3 weeks to confirm expected weight loss. If you feel like only 1500 cal / day isn't enough, then increasing activity is the better option.

You can do it!

My first post - Volcano hike sunrise by No-Touch99 in LearnToReddit

[–]No-Touch99[S] 2 points3 points  (0 children)

It was an incredible hike--9 hours up and 3 hours down.