I was actively gymming for the last 4-5 months, following diet (no sugar, oily, junk food initially and easing the restrictions subsequently) and managed to lose approximately 10 kg. Before starting weight loss I used to eat junk food almost daily with no exercise. However, recently I have been unable to go to the gym for the past 15-20 days, however, I try to bicycle at least an hour on holidays to cover up. I was recently out for a short work trip and gained some weight as I ate outside. This feels very bad and at times feels like my efforts to lose weight went in vain. Can anyone suggest what to do? Even if I eat outside for a few days, I end up gaining visibly (fat cheeks, fat on my belly etc.) Is there any solution to this?
Do you do strength training
Same question I had. I was in similar situation many times. It's nearly suicidal to try and get regular workout at gym when dealing with events of life.
But keeping an eye on what you eat is most important when you are off the gym. Also on stress and sleep levels. Strength workouts sustain your weight loss across such periods. I just restarted workout yest after a month and found myself to be at same weight, albeit with visible fat addition and paining stiff muscles all over.
Overall you be fine. If weight loss and gains are drastic, I'd also recommend getting thyroid tested. I had a sub clinical condition that came up in regular blood test that led to rapid weight gain when off exercise even with fasting.
Thanks that's quite insightful, I actually noticed fat on my face, but when I checked today my weight was actually the same, rather a bit lesser actually. Any idea what might cause this, also any suggestions how to lose this visible fat?
I came down from 82.5 kg in May 2023 to 71. 7 kg tested a day ago. My target kept in May was 70 kg by 30 Jan 2024. Simply starving yourself is not going to help. I went to attend some functions for a week ate full, skipped exercise for 2 weeks but I increased only 500 gm. That increase is more likely just water retention. The below is what works for me.
Obviously, less carbs as excess carbs is bad for health.
Protein reduces sugar spikes. It's proven. I take whey protein (started decreasing weight fast after taking whey protein along with exercise) which gives me 24 gm protein per day. My requirement is 70 gm protein per day. As i want to lose weight, I take only close to 40gm protein per day.
I also eat 2 eggs per day. If I'm not in BLR, then no eggs and no whey.
I eat carbs only one time in a day.
I eat fruits if I feel hungry. I know it contains fructose, sucrose but I feel it is more nutritious as it also gives me vitamins, minerals compared to rice ( I love rice).
200gm of non veg (prepared in air fryer) 2 days a week.
Carrot, cucumber regularly.
200 ml Orange juice from tetra packs (no added sugar) every day. Some days I skip if no stock at home.
Stopped sugars like sweets, chocolates, cakes etc. Once in a month I may eat some left over Lays chips or a little junk food like mixer, potato chips.
I noticed my ability to eat more decreased even when I like the food infront of me. Probably because I decreased weight gradually without being over aggressive. Carvings for sugar especially decreased (honey cake is my fav, but I can easily say NO to it now without taking a single bite). Oh yeah, the best part is I exercise at home with basic dumbbells and bar and zero cardio. I want to include walking of 10k steps per day soon. I have no diet plans, no trainers, no apps, no protein shaker bottles, no fancy gym gloves, no adidas dress etc. I exercise with bare foot. I just apply common sense - eat less. Maintain weight, 20 min exercise.
That's quite helpful, thanks a lot buddy
You need to draw up a diet plan. Understand what kind of foods are good for you and build a calorie deficit plan/activity.
Travel and eating out is no excuse. It's possible to maintain a diet even when traveling.
@TallTales69 agreed, I slacked off a bit with my diet too. However, my point was that even if I eat out rarely, I get visible fat on my body, although this time around my weight was more or less the same. I don't really have much idea about how to gym properly, any advice/ suggestion would be very helpful
My personal take again: moderate weight training isn't effective. I have been listening to a few experts on health and also the philosophy behind working out for strength gain. Do your best few reps with max safe weights. Longer rests. Repeat. I find sustainable weight loss, muscle growth and strength.
Very imp to do it with intent to move as much weight, as fast and as far as possible. But maintain technique and safety. Try it for a week.
For source check 3-5 workout model from Andy Galpin. Andrew Huberman had some insightful sessions with him and Jeff Caveliere as well
Oh okay, sure will check out, thanks a lot :)
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I have been struggling to loose weight for quite sometime. Due to sedentary lifestyle and now welcoming into my mid 30’s, I have gained almost 10-12 kgs in past 2-3 years. Have tried many things like gym, walking but have to be honest th...
It's been 4 months now, going regularly almost 5-6 days a week. Training single muscle everyday from past 2 weeks along with deadlift every alternate days.
Bench press (flat, incline, dec)- 40kgs (8-10reps) Dumbell bench press - 15kg ea...
Esentially I was focusing on losing 28 kg and have lost 20 kgs till now. However for the last few weeks I am not losing any weight. I didn't even gain any muscles as well. Any advice?
I am done with Push Pull Legs and doing that 6 days a week. Willing to get a coach if they can make me look more jacked and/or help me run faster, jump higher and lift heavier.
