Suggestions on weight loss?

[JEG88]

I have kind of a lanky body type (not right now obviously). But I have long, lean appendages and definitely don’t put muscle on easily.

 

Tracking what I eat is probably what is going to help me most right now.

 

I liked doing HIIT.

 

In terms of weight loss, you'll definitely want to stay high on protein to preserve your lean mass as you cut fat %. (About 1g protein per 1lb of body weight). Your specific macro mix will likely be trial-and-error at first depending on your progress, but the more important thing for weight loss is a calorie deficit.

 

MyFitnessPal has been invaluable to me as I recently went on my own figuring out my meals and macros.

 

I've also had ankle/achilles issues in the past, and Stairmaster HIIT has actually worked great for me if you're open to that.

[AngryGromit]

Does anybody have any suggestions?

 

 

 

Portion control did wonders for me. An example would be recently me and co-workers when out to a deli for lunch, I order a Turkey wrap cut in two pieces, I ate half the wrap and saved the other half for later, all my co-workers ate the whole wrap. Anywhere you go out to eat gives you way more food than you need to be full, we are taught to eat everything on our plate, but reality, usually eating half is enough to fill you. If you start practicing portion control, you'll see good results. Also limit the amount of bread you eat, and no sweets. I was 265 in Nov. 2018, I'm down to 225 as of May 2019, I haven't been able to get below 225 as of yet. I was considered Obese according to my Height Weight ratio, now I'm just overweight. Technically I need to lose another 25 pounds to be considered "normal" weight, but being 6'3", I'd be happy to get down to 210 or 215.

[alphamale]

6lbs. Thanks for asking!

 

how much have you lost now?

[Mila_Levi]

The principle of weight loss is very simple - you have to spend more energy than you consume. The quality of your body depends on the quality of food. For example, you can eat 1000 calories fries and be like SpongeBob, or you can eat vegetables and fish - and become like Jessica Alba

[Griobhtha]

So....

I’ve generally been quite fit. There’s been a few times when I have gained a few pounds, and gotten a little chubby, like maybe 155, but still, according to BMI (which I know isn’t the greatest measurement or anything), I was normal. And I was still fit. To give an example, I am 5’8, and have mostly stayed between 130-138lbs. And I pretty much was always fit, meaning I worked out regularly. Both weight training and cardio. I used to be a competitive runner, even at the college level. But then I got a permanent foot injury, so I can’t do that anymore which is a bummer. Because it was something I was good at and enjoyed. And I could get a great workout in 20-40 minutes with nothing more than a pair of running shoes. But then I did weight training and boot camp style workouts.

 

And when I was married, I kept myself in pretty good shape. Better than average. Especially for the Midwest, which is where I lived. But I got divorced in 2015. And since then, I have had a really, really hard time being motivated. And there isn’t anybody I’m interested in. And I have gained a TON of weight. Like I’m around 190lbs right now (5’8” and 45 years old). And I hate it. I never thought I was down on other people who are overweight, but when I am overweight.... I don’t know how to deal with it. I have never been overweight before in my life. I’ve gotten myself into a deep rut or something. I even find myself avoiding doing things because I’m afraid I’ll run into people who I knew from before and they won’t recognize me or will gossip about me or whatever. I’m pretty embarrassed that I let myself go this far.

 

Does anybody have any suggestions?

 

 

Veronica, I think your age (sorry) has something to do with it combined with the stress of divorce. At some point, those factors can really force estrogen dominance which reinforces itself through excessive aromatization from accumulated fat.

 

 

Lately I've had great success curbing my appetite significantly by taking 7-keto DHEA. By it as capsules and empty them under your tongue, as they don't give the same effect (absorption) when swallowed. 7-keto really curbs my appetite but signals enzyme production that raises your temp and causes fat to burn. It also ups the production of enzymes that inhibit cortisol production.

 

 

I would also take regular DHEA and Pregneolone (50mg and 300mg respectively). I know others will say less but these will help fight inflammation and reduce aromatization and cortisol and boost energy levels, especially the pregnenolone in your brain.

 

 

My weight is down 1about 10 pounds in three weeks, and I don't have the usually energy drag from calorie restriction.