By - AutoModerator
How do I learn to love exercise?
I have always hated exercise with a passion. I don't gain energy from it; I get sleepy. Think roll off the bike or treadmill and need a nap sleepy. I'm not a complete couch potato, I move all the time and usually get 10k steps in. I need to increase my cardio and I can't seem to do it. I have home gym equipment, I've tried walking, "Couch to 5k," and I've tried no-equipment routines. I hate them all. I've tried every motivation trick I can think of. Thank you in advance for any advice you can offer.
(Moved from a full post to here, as suggested.)
If you're getting 10K steps a day, why do you have the impression that you need to improve your cardio?
Let's move away from exercise but keep two ideas
* don't be inactive -- sitting still for hours is the common pattern many of us should reduce
* find physically engaging and interesting hobbies -- [old thread here](https://www.reddit.com/r/loseit/comments/9nu9de/looking_for_active_nonworkout_hobbies_that_helps/) (I should make a new one).
And you can even change it up several times -- do sailing lessons, then a month of rock-wall climbing, see if your community center has a line-dancing class, volunteer as a furniture mover at a charity reseller or swap-shop, etc. ... every few weeks changing it to something new because that keeps it interesting (and physically challenges different sets of muscles in our body).
My cardio health is not good, so I need to improve that ASAP. With the condition I have, diet alone will not be enough. (Obligatory mention that I'm under doctor supervision.) Thank you for the ideas. I live in a rural area so I just have to get really creative.
Nope. I can't tell you how much exercise to lose a certain amount of weight in a certain amount of time. Nobody else can either. Exercise is a poor tool for weight loss. You're already doing the right thing -- a moderate deficit.
But we should exercise for numerous health reasons. You cannot diet yourself strong and capable; only physical activity does that.
* Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
* Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
* Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
* Gain even more benefits by being active at least 300 minutes (5 hours) per week.
* Increase amount and intensity gradually over time.
That 150 number may be a big number for someone starting from zero, so work up to that -- perhaps with 60 minutes, then 90, then 120 weekly.
Unfortunately, 60lbs in 6 months is a bit of a stretch for your size. 1% bodyweight per week is the top end of healthy weight loss, and for you that would be about 40-45lbs. To lose the full 60 you're looking at 9 months to a year.
Exercise is great for general health and fitness, but the amount you would have to do to make it to your goal is astronomical and completely unsustainable for six months.
You will lose weight just by your calorie deficit alone. I would recommend a goal of what you do (sticking to your calorie budget, logging everything you eat, exercising 30 minutes a day, etc) versus losing 60 pounds in 6 months.
You should probably talk to a doctor, something isn't working right and it's worth getting checked out.
Hey yall. Just started tracking calories and I want to make sure I am doing this right, as Im gaining weight.
Weight Loss cals per day:2700
Actual Intake: 1800
Height: 6 2
Working Out: 6 day PPL split with cardio at least 3 times a week
Currently I haven't been able to fully buy everything I like/eat so I already know its a factor. But could my body be adding weight bc maybe I havent ate this much before? When I started my journey at 385, I really really cut back on my intake and was not tracking at all. Brand new to tracking as of a week ago bc I've stagnated at 310 for a month now.
Macros are as followed:
1800: 158g net carbs, 180g protein, 50g fat
27M 6 ft… lift every other day and shadow box on days off. Eat about 1500 calories/day
I’ve lost 12.6 pounds in 7ish weeks from 216.8 to 204.2. My 8 weeks is on Tuesday and I’d really love to hit the 200 mark. I know it’s just for my mental purposes and hitting a challenge… but is there anything extra I can do to help lose the extra weight in a few days? I realize that sounds like a dumb question…
There is no need to rush your 200 goal. You are doing a great job losing 12 pounds so just keep up with your habits and you will get there. It is not worth it to make unhealthy choices just to get there a little faster.
If you really want to cheat the scale then weigh yourself after working out without eating or drinking
Take a really big poo, get a shave and a haircut, donate some blood.
You're already losing as fast as you really should be, so trying to edge out more is not a good idea; and even if you do hit the mark you'd likely see some rebound right afterwards.
Don't confuse the good practice/discipline with a mere score.
The winning athlete is the one who perfects his skill and practices so much that it's hard to make a mistake when it's game time. Put your energy here where you have been putting it -- lifting, boxing, eating right. Don't worry about hitting your "score" weight -- even if it's a week late or two days early, it's meaningless. A year from now you won't care about next week's score but a year from now you will appreciate the disciplines you've created in the past two months!
My partner and I are both severely obese. I am 30 years old, male 6ft 7in and 556 ish LBS. My partner is female, 29 years old 5ft 4in 333 LBS. We have started and stopped so many times on weight loss journeys it hurts.
However recently we both got a gym membership with a pool and have been doing water aerobics. This inspired me further and I have finally ditched all soft drinks for almost a month (longest ever I've been without a Coke). I don't want to die or be crippled in my 40's. I know all of the steps I have to take to get there. My biggest question is, how many calories should I be eating to loose weight? When I put my stats into apps or calculators it often puts me at 3500-3900 calories per day.
This seems egregiously high. I know my size is out of the usual average range. Any other bigger guys or experts out there have advice or experience? It's also hard for my partner as the calculators tend to limit them to only 1800-1900 calories to lose weight.
HEIGHT|67" or 5'7"|170 cm
WEIGHT|556 lb|252 kg
Mifflin-St Jeor BMR||3441 Cal/kcal
Pre-exercise TDEE (BMR*1.25)||4300 Cal/kcal
To lose weight in a safe and sustainable way, subtract 1000 from your TDEE which is 4300 so you get 3300. This -is- the right number for you.
3300 intake minus 4300 expenditure = 1000 deficit = 2 pounds a week of fat loss
> This seems egregiously high.
You've been eating an average of 4300 so 3300 is not that high.
What's important here is that we protect your gall bladder (from gallstones) and your solid organs (from catabolization). Both conditions are caused by losing weight too rapidly.
> It's also hard for my partner as the calculators tend to limit them to only 1800-1900 calories to lose weight.
I ran her numbers and 1800 is a good target.
HEIGHT|64" or 5'4"|163 cm
WEIGHT|333 lb|151 kg
Mifflin-St Jeor BMR||2220 Cal/kcal
Pre-exercise TDEE (BMR*1.25)||2775 Cal/kcal
1800 intake minus 2775 expenditure = 1000 deficit (rounded) = 2 pounds a week of fat loss
It's a social norm that we divide and share food evenly. It's also completely wrong for us. Your 5'4" wife will always require less food than 6'7" you. She will also lose weight more slowly than you. This "unfairness" (it feels unfair at first) will take some getting used to but it's exactly right.
You both should recalculate your calories every month or so because your new lower weights will need an adjustment to your target calories. When you've lost so much weight that your targets start to drop below 1200 for her or 1500 for you, then keep them at those levels and accept that weight loss starts to slow down slightly.
Your biggest problem has been the quitting. That was my biggest problem, too. I'd quit food logging and within a month, I'd be entirely quit. So this time, I committed to log for 52 weeks without quitting or getting cocky or complacent about it. That was my key: by not quitting, I reached my goal weight for the first time in my 52 years. I've kept it off, too.
You can do it!!
Thanks for the reassurance. You are right I can easily reach 3500 calories when counting and on bad days I've hit 5000. Taking it one step at a time.
Should I be ignoring the increased calorie adjustment on MFP based on the 10,000 steps I do a day?
The concept that I get to "buy back" a few hundred extra calories a day has been the main motivator in getting me out there every day and sticking with my lifestyle change in general. However, I'm now doubting the accuracy of my iPhone's pedometer, and MFP's accuracy of calories burned, based on what I've read online.
It is up to you, but I wouldn't eat back the full amount of calories that an app estimated you burned due to inaccuracies. I usually eat back around half if I am hungry. If you aren't hungry, don't force it.
10K steps is ~4-5 miles so you are safe eating an extra 200 kcal or so if your current goal is weight loss. You probably burned 350-500 kcal, but being conservative will have you able to eat a bit more and still get some bonus weight loss.
For working professionals, what are some problems that you face while trying to eat healthy?
EDIT: I'm curious to learn from those who have a busy working life when it comes to eating the right foods. TIA for your insights :)
When I'm in the stressful season at work, if I bring in a halfassed lunch I'm way more likely to buy something instead. Prepping something I know I like to eat has a huge impact on my ability to avoid random takeout.
I dont like to take my work home too much, but I like the idea that being thoughtful about my lunch plans can make my work day easier; so my perspective is that preparing tasty healthier options helps me prepare for a good day of work!
It does take some conscious focus if I'm having a very hard week and it can be hard to expend that kind of mental energy; then I try to at least find healthy premade meals to bring in.
Thank you for your insight! Consistently eating healthy lunch at work seems to be an issue for busy professionals.
So many questions I'd like to follow up on... How long is the "stressful season" for you? What's your typical "halfassed lunch?" Do you meal-prep for the entire week or each day, and how long does it take you to prep? What kind of premade meals (meal kits?) do you bring?
My busy season at work starts in July and wraps up in November so there's quite a lot of time spent under the gun!
A halfassed lunch would be one where I just try to get enough food without being mindful of macros. Like if I bring a protein bar, peanut butter and bread to work, I'm way less likely to stick to it for lunch.
I tend to make 2 big dinners a week where I know I can get a few lunches out of the leftovers. It generally doesn't take me much more time than just making a dinner sized portion; between 30 minutes and an hour depending on the food. Some weeks I'll make 3 lunches worth of something Sunday night but I dont always feel like eating the same thing monday thru wednesday.
My go-tos for lunch are spaghetti, sauteed chicken with roasted veggies, tacos, chicken fried rice. If I'm buying frozen meals I'll usually do the Healthy Choices brand (they're between 280-400 calories so I'll bring a fruit if it's on the low end) and eat a bigger dinner if need be.
Sounds like you've definitely got a good plan for your busy season! I've noticed a lot of professionals who eat healthy but they're usually the only ones who dedicate to bringing prepped meals. Are most of your co-workers also eating healthy, or do you often experience your colleagues bringing you free food/takeout meals?
The biggest problem for me is probably resisting free food in the office when someone brings it in.
I hear that a lot among busy professionals. By the way, congrats on your weight loss journey! How do you usually manage the "free food" situation AND still lose 110+ pounds??
When I was actively losing, I tried to stay really rigid to any free food in the office. Like I refused to take even a single girl scout cookie. Now that I am in maintenance, I have a bit more flexibility and I find myself giving in probably a little too much when I encounter free junk food in the office.
I notice a lot of professionals who feel alone in sticking to their prepped meals because their coworkers would bring them lunch and free food. Was getting into healthier eating time-consuming for you?
Not really, I eat a lot of packaged or frozen food. For example, I just ate a cheese stick, greek yogurt, and protein bar for lunch. It only gets time consuming if I cook a complex meal from scratch and have to measure and log lots of ingredients.
Is it ok to drink green tea right after i finish drinking whey protein shake?
I don't see why not
What If I'm cooking lentils, do I need to log the olive oil I put in it and all the other spices etc ? and do I need to log the vegetables im eating, what if im sautéing vegetables, do I need to include the 2 tbs of olive oil etc
The 2 tablespoons of olive oil add 240 calories to your lentils so you definitely need to count them. Ground or whole spices are generally used in smaller quantities and don't contribute many calories unless they are seeds which are sometimes used in large quantities. I ignore leafy herbs.
Yes to all, especially when starting. As you get further into it, you'll figure out what matters and what doesn't.
I don't log black pepper but I do log my "Everything but the bagel" seasoning. I always log oil, even the spritz of spray oil (about 12 Calories).
> what if im sautéing vegetables, do I need to include the 2 tbs of olive oil
If you think you're leaving half of that oil in the pan uneaten, then log half of it.
Hello everyone! I am currently on a calorie deficit for almost three weeks already with a 1,254 cal/day. I have read before that in performing a deficit, you must subtract 200-300 calories from the maintaning weight calories. My maintaning calories amounts to 1,554 cal/day. Is my deficit still safe or should i increase it? I am also performing workouts off youtube everyday since I still have plenty of time before univ starts. Your input would be highly appreciated.
Curent weight and height --> 58kg and 153cm
Goal weight --> 48kg
You're good! Just don't go under 1200 calories a day
Your plan is 100% safe. You can continue with confidence.
At your current weight, your deficit is ~550 kcal/day. At your goal weight it'll be ~400. These are sustainable deficits. You're doing it right.
I’m 16 M 5”10 135lbs 13.7%BF. I have really big thighs from a combination of poor genetic and years of cycling. I really want to lose the majority of my weight during my cut from there and I was wandering how I might be able to achieve that. Thank you
To reinforce what u/funchords says.
My son now 20M used to have to buy “athletic” cut jeans to fit his massive thighs. He probably never got below 15% BF but as a soccer player his thighs were HUGE. In the two years since he stopped playing competitively, but still rides his bike and walks a lot his shape has changed dramatically and the jeans that were tight on his thighs look baggy.
You’re close to the low end of adult BMI for your height at 19.5. My son was your height at 16M and closer to 155 ~15% BF. These days he’s 20M 5’11” ~165.
I agree with /u/bertzie and would add that as you enter your 20s your genetic placement of bodyfat may change between childhood and adulthood.
Your body's weight is fine now, don't try to lose fat. Instead, work on increasing muscularity in every part except your quads (upper legs front) and glutes (upper legs back). Since you have little fat, muscle size gains in those areas will draw attention away from your bigger legs.
Not much you really can do unless you want to get a wheelchair and not use them for a while. You can't spot reduce fat, and if they're muscular the only way to reduce their size is to not use them.