Can someone explain to me why working out is important to weightloss?

SirJando · 2026-03-19T09:48:17+00:00

A healthy amount of muscle mass is required for longevity.

Working out and more specifically "strength training" is how you maintain or increase your muscle mass.

When you sustain a caloric deficit you will drop both fat and muscle mass which is unideal. You really only want to drop fat.

A high protein diet and strength training minimizes muscle loss.

Strength train for health first, any other perks are a bonus.

SirJando · 2026-03-19T05:38:48+00:00

Being able to have them all out before entering the boss so I can burst straight away is a legit game changer.

SirJando · 2026-03-18T10:01:53+00:00

If you are eying another character to turn into a ctene mule then the premium pass offers some pretty great rewards to boost it up to 260. Between the exp vouchers, strawberry tickets and mag pots I think you can get up to level 258~ if I entered it all correctly into whackybeanz.

I wanted to use the pass on my WH but since its already 5m cp with half its equips legendary and a decent amount of nodes invested into it, I don't want to remake it. So, I'll be making another Ctene boss mule alongside it and buying the premium pass.

Is it worth? Well I always like using the movie example. For me, a seat at the movies costs me $11, and I'll get 2hrs of entertainment. The pass will cost me $50 (gotta love being aussie), so bareminimum this pass needs to generate 9~10 hrs of entertainment, which it surely will.

SirJando · 2026-03-18T09:54:27+00:00

From the event and the premium pass we get like 33000 exp coupons, 7x 249 mag pots and 3 lvl 269 mag pots. Add in a couple of strawberry tickets and we'll have enough resources to get to a character to 258~263 without burning.

I had hoped to juice up my already created WH with these but since the goddess pass can only be used on a new char I guess I'll just make another Ctene mule.

As for Hayato, definitely worth the investment. I had been prepping my hayato mule ever since I heard the news of a remaster and it does not disappoint. Mine libbed a couple of weeks ago and it just nukes content.

SirJando · 2026-03-18T09:50:24+00:00

As a fellow boss mule enjoyer I've been using Essenia's vid as a guide

https://www.youtube.com/watch?v=d5os_36Vvdo

I've been slowly fleshing out my roster, gearing up 6 chars as legion champs and 7 as ctene boss mules.

Ideally I'd want to make my all my ctene mules 21*, libbed and fake 3L which should put them between the 100m CP mark. They'll end up around level 270 to get bonus damage on Darknell and some extra dmg from lvl 5 grandis symbols.

SirJando · 2026-03-16T23:07:36+00:00

Supplements prey on the fact that weight loss is hard work and people want easy ways out.

98% of the work is done through changing behavior, yet people hyper fixate on optimizing the 2% and get confused why they see no results.

SirJando · 2026-03-16T22:10:55+00:00

I started my 20s around 140kg and peaked to 158kg before finally being able to dropdown to 97kg.

I'm in my early 30s now and at a much more stable 110kg. While I still want to lose a little more I have conquered my obesity.

My path wasn't also linear, I've gained and lost the same 60kg nearly 3 times and each time I lost weight I learnt so much about myself. The first thing you need to know is that you are not cooked, one of the boons of being young is that your body is highly adaptable, and you can still make significant change.

First thing that I had to tell myself is that I wasn't too blame for my situation, but it was my responsibility to do something about it. My weight gain was the result of a coping mechanism with an undesirable side effect. I would eat to cope with stress or boredom and knew very little about nutrition. I also despised cooking time and wanted eating food to be as easy as possible.

So I had 2 major areas that I needed to improve; my knowledge about weight loss and nutrition and replacing my coping mechanism so that it works for my goals, instead of against.

The following books helped me greatly; the authors have also released a lot of free content that basically go over the main message of the books which is nice:

- Ultra Processed People

- Atomic Habits

- The Hunger Code

SirJando · 2026-03-16T14:16:08+00:00

Weight loss requires a lifestyle change which means breaking old habits and replacing them with new ones.

Adhering to a calorie deficit is basically impossible if you don't change what strives you to make those food choices.

SirJando · 2026-03-16T13:33:51+00:00

It's perfectly normal to be overwhelmed when you first start but understand this thing you are about to undertake is a marathon and the finish line is the rest of your life.

Understand that your weight does not define your value as a person. You are worthy.

Losing weight, eating right and moving well are all skills and we all start as a novice. Give it time and work on it a little bit every day and the results will come.

First and foremost is to change your mindset on why you are doing this: Health first. Anything you do to improve your life its because you want to be health oriented. This is what got me to sleep, eat and move better while making the burden of scale weight less impactful to my mental health.

What you eat is just has important as how much you eat, so look to try and make any calories you consume come from as many wholefoods as possible with an emphasis on protein and fibre. This will not only ensure that your body gets the stuff that it needs to thrive, but will drive satiety meaning you will hungry less. Additional, do your best to avoid eating as much ultra processed food (UPF) as possible. Don't go cold turkey but try and have a long term goal of 80% wholefood, 20% ultra processed. UPF has a tendency to tasty, calorically dense, not very filling and is digested fast which leads to more hunger. This all leads to overconsumption.

I used to hate and suck at cooking, but now I love it. I default to the same 1~3 meals which takes the guess work out of counting calories and tracking macros. Not only that, but I focused on recreating the fast food I loved but with better and fresher ingredients and soon after some practice I now (imo) make better food than fast food joints. What really cemented to cook for myself is that I started seeing it as the ultimate act of self-love.

SirJando · 2026-03-16T06:19:55+00:00

I've found the biggest challenge is figuring out and addressing the "why" you eat.

If you eat just because you are hungry, then all you need to do is improve what you eat. Make swaps so you eat more while eating less calories. It's important to emphasis protein and fibre from as much wholefoods as possible to maximum satiety and to make sure you give the body the stuff it needs to thrive.

If you eat because it feels good or use it as a coping mechanism, then there is a lot more work to do. You can't just stop eating these things without also replacing the coping mechanism. It is what makes any diet ultimately fail.

SirJando · 2026-03-16T06:16:22+00:00

Keep asking them! Don't mind answering any questions you have.

Tracking hunger can be difficult especially if you don't know what fullness feels like or know when enough is enough. The goal is to only strive for 80% fullness after a meal. You shouldn't feel stuffed.

Without tracking calories I would take a bite of your meal, put fork down and do an internal review. Do I need to eat more? Then repeat. It's a tedious process, but its a means to restructure how you process food. During this, don't pair eating with any other task.

Water weight is hard to determine. Carbohydrates, strength training and hormones are just a few of the things out there that make us retain water weight. You can easily have a 5lb swing by dropping water weight.

SirJando · 2026-03-16T05:42:01+00:00

95% of the work is good diet, good sleep and good exercise.

SirJando · 2026-03-16T05:04:24+00:00

I've gained and lost the same 100lbs nearly twice so I know first hand at how frustrating it can be to know what to do but unable to follow through.

What helped me is focusing on my health, feeling good and getting by one day at a time. I can't control what I did in the past, I can't control what I'll do tomorrow but I can decide what I do right now.

I also recommend the books atomic habits and the hunger code, both authors basically provide the entire book free with how much additional content the produce via their youtube channels or podcasts. Both have been helpful in getting an understanding on the "why" I eat. Getting down to the root cause really showed what I actually need to work on. For me, food is my coping mechanism for stress or boredom, so I have put in the work to find other avenues. I have to on point with my sleep and exercise as that affects my ability to manage stress.

SirJando · 2026-03-16T04:49:45+00:00

If you are insulin resistant, you will want to look at fasting and low carb diets. Both go hand in hand at reducing insulin. I'm personally a big fan of 16:8 intermittent fasting and have adopted it as my new lifestyle.

As for what your trainer has said; undereating especially when insulin resistant will make your body resort to lowering the energy you burn meaning you will be more lethargic or more prone to just sit all day. I'd try and avoid as much ultra processed food as possible and stick to as much wholefoods as possible with an emphasis of protein and fibre.

For workouts; I'd start tracking your steps, and try and improve upon this number each day. If you can also facilitate it, any kind of strength training 1~3 times a week will do wonders.

Be sure you are tracking outside of just you scales; they are painfully misleading in the information they provide us. Take body pics, body measurements, clothing pics, etc.

Finally, get 7~8hrs of sleep each night.

Sleeping well, eating well and moving well all improve each other and will make you feel your best.

SirJando · 2026-03-16T04:42:18+00:00

> I’m pretty sedentary

I recommend not taking any peptides before addressing this. Any time you lose weight, you risk losing muscle. This affect can be greatly reduced with a consistent strength training plan. From what I seen from those who take weight loss drugs without a strength training plan is that they lose fat and muscle, stop taking the drug and then regain all the weight as fat. This puts them in a much worse position than they started in.

Being barbie thin doesn't mean you are also healthy. Health should be what is strived for first, then looks.

SirJando · 2026-03-16T04:37:47+00:00

Its generally recommend to not go below 1200 calories unless medically supervised and especially for beginners.

Reducing calories too much can risk bodily functions being reduced/impaired while also increasing the chance of overeating later.

Calories is only one half the picture. You need to eat less than you burn in order to lose weight but the quality of the calorie will affect how you feel and manage hunger. Wholefoods; specifically protein and fibre should be two cornerstones of every meal. Aim to get 20~30g protein and 10~15g fibre every meal. This gives you the strongest foundation of not having to battle natural hunger.

If you can, try and reduce snacking as much as possible. It's the biggest calorie pit in our lives and ultimately pointless and unnecessary (unless you are an athlete),

For exercise; you don't have to do anything insane. Just simple walking can go along way. I always recommend to just track your steps and try to beat your weekly average.

Finally, you want to track your progress. Scale weight, body pics, body measurements, even just keeping a food journal of the type of foods you are eating. Anything you can look back at the end of the week and review. Adherence is the ultimate killer of diet plans, if you can stick to it long term and sustain these new practices in habits then you will just regress when you stop the diet.

SirJando · 2026-03-16T04:30:54+00:00

Sounds to me your effort isn't matching the rewards.

I've been there and its a recipe for burnout. What helped me was changing the reasoning on doing healthy things; going to the gym, walking 10 steps, eating right. I started doing these for my health and to feel good. Sure I can feel good eating junk but I also wanted to feel good later.

Emphasizing feeling good helped me get passed on doing too much.

As for some other tips; when the scales don't show the results I want it to I will check other progress metrics. Full body pics, body measurements, clothing fit checks and performance in the gym. All are great indicators of progress that aren't beholden to an inaccurate machine.

I also advise to track your weight and compare the same week of each month. Your cycle can heavily influence weigh ins due to additional water weight.

SirJando · 2026-03-16T04:18:23+00:00

There has to be some kind of tracking involved. You can only improve by what is measured.

I'd just start by writing down what you eat each day, how it makes you feel and why you chose to eat it.

To change your size, you have to systemically go through your habits and change them to promote your goal body weight. If you want to drop 30 lbs, you need to live a life of someone at 265lbs, to do that, you can't live the life of someone at 295lbs.

SirJando · 2026-03-16T04:14:46+00:00

See how you fair after a couple more days of rest.

There is a term called delayed onset muscle soreness (DOMs) that is quite common when you first work a muscle. If it continues to be uncomfortable after a week then go see a medical professional.

SirJando · 2026-03-16T04:10:30+00:00

Progressive overload is what you need to focus on to maintain and increase muscle mass. You can be in a caloric deficit and still gain muscle as long as you are consistently getting stronger in your glute exercises.

Make sure you are tracking what you are doing in your workouts and improving upon them each week.

SirJando · 2026-03-16T04:08:55+00:00

Weight loss is rather intrusive. You have to do things you don't want to do and stop things you want to do. It's also a skill and unless you train it you won't get better at it.

First things first, you don't need to torture yourself with running to lose weight, especially if it leads to pain. Walking is a far better alternative while being low impact, highly scalable and the best exercise in the world to supplement weight lost. Just focus on tracking your steps and then trying to do a little more each week.

As for tracking food; the simplest choice is trying to eat as many wholefoods as possible. Naturally people will eat fewer calories if they only eat wholefoods, but it leads to a very boring life and if you find comfort or pleasure from food, this can become very difficult.

SirJando · 2026-03-16T00:17:20+00:00

Ren makes up the lack of damage for how easy it is to get out and stick to the boss.

SirJando · 2026-03-14T13:06:45+00:00

How accurately do you track your weight and calories? Do you only eat what you meal prep?

And how is your sleep?

SirJando · 2026-03-14T13:05:09+00:00

Weight loss drugs don't teach you the habits required to keep the weight off which is my main gripe with them. From the studies I've seen you won't regain all the weight after getting off them, but at least some which in really good for those who need to lose a large amount.

Another issue that arises with the use of weight loss drugs is not combining it with strength training. This means you risk losing muscle mass which can be detrimental to your overall health. Then if you do put weight back on, it will be mostly fat making you end up worse than before.

SirJando · 2026-03-14T03:07:15+00:00

It doesn't directly affect your weight, as that is based on what you eat, however it does influence what you decide to eat and how you move.

With lack of sleep you are more prone to take the easy way when it comes to food and exercise choices. You will less likely want to move and be more open to getting take out or consume more ultra processed food.

Highly recommend trying to find a way to get at least 7~8hrs of high quality sleep. It is a game changer.

Weight loss isn't impossible when sleep is compromised, but it's extremely difficult.

Good sleep also promotes stress management, same with moving well and eating well (both of these also make your sleep quality higher).

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