Could use some advice
Good morning,
I am 33 y.o and currently weighing 167 and am seriously struggling.
Here is my story. 9 years ago I decided to have lap band weight loss surgery because I was 24 weighing 271 (self inflicted from years or no exercise and horrible eating, just to be honest). I was down to 135 and exercising 5-6 days a week and most days twice a day and felt amazing!
In October 2016 I began to have some complications with my lap band causing me to be able to eat more and I was in pain so I was not able to work out as much. During this time I recklessly gained 33 lbs back and have been struggling to lose even a pound of it. They had to remove my lap band and stitch my stomach up from the damage causing me to be out of the gym even longer. I am back in it and working so hard since January. I am working really hard with my eating and cutting out all of the things that I know that I am not able to have. Although I admit I do slip from time to time and understand that If I want results I have to be 100% in, but am getting very discouraged as my weight has fluctuated 8 lbs up and down.
I am going to step up my cardio in the mornings, and do my weights in the evenings. I am not very knowledgeable with all of this and would like to get some advice on meal/workout plans and fat burners. Anything that would be helpful. My goal is not to be "skinny" I want to be strong and healthy but of course I also want to be able to fit in all of my clothes again too!
Thank you so much for your time!
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Bariatric Surgery is malpractice in my personal opinion, and those selling it are snakeoil salesmen practicing witch doctoring, which is typical of the medical profession, unfortunately.
Look you might not like to hear this but, you absolutely do NOT have to be 100% in to achieve success. You absolutely should not focus on dieting, for now.
Your problem is psychological and you need to address it rather than the symptoms. You need to find a CBT specialist that can help you with dysfunctional eating (someone who specialises in obesity/weight issues/dysfunctional eating, and not a CBT generalist)..
I really really appreciate your message and it opened my eyes to a lot of things this morning! I have actually been up and down several pounds. But have maintained between 162 and 167 for a while. But it is because I am stuck between doing very good with my healthy eating and binging when I get the taste of something that is not so good. Pure psychological like you said. But just like most people these days I expect immediate and easy results and it is not like that. So my new goal is to learn more about my body and give up fad diets pick up a healthy lifestyle. It is amazing to watch how much I have changed in the past three years. For the first time I have a conscience about food. And I also understand more about calories in versus calories out. My cheat meals went from all you can eat fried fish to blackened fish and turnip greens and still going to gym before and after. So listening to what you said let's me know I need more than a diet. I need self control and possible counseling as I am a very emotional eater! I am doing my fasted cardio this morning and would love any ideas on good books or sites that would help me get educated on healthy living. Thank you so much!!
If you are doing cardio in the morn would ur schedule allow you yo do it fasted? No food prior to doing it? Also, carb addiction is a real thing imo so for us that are not ready cutting all out would definitely help drop weight but make our lives miserable in the mean time. Try cutting a few carbs out each day. For example if u have a chicken salad sandwich do it w/o bread. If ur not already, begin adding healthy fats into your diet, my favorite is avacodo oil. Macadamia nut, and coconut are good as well. Small changes add up over time. Muscle dont show up in a day and we didnt get fat overnight, we wont lose it overnight either. Get cardio in when u can, take the stairs vs elevator, do calf raises while standing around etc... anyway good luck. You can do it as long as you stay committed
Thank you for your response and I started my fasted cardio back yesterday morning. I just have to learn to push myself as well as not be so hard
On myself. I guess I'm so scared I'll wake up one day and be back where I started but it's up to me not to let that happen. I know I sound silly because it's such a serious sensitive topic to me!! I also have access skin from weight loss that interferes when looking at my progress but I'm going to start thinking more positive and less about immediate results. And more about how much stronger I'm getting everyday!!
Hell yea! I try not to sweat things I have no control of. The skin is something that can be dealt with in time. Above all we have to feel good in our mind. If thats not right nothing else will be. I can only speak for myself but when I work out, dont matter what I do, lift, use eliptcal ,sit ups whatever ...after my shower and I'm walking out I feel great and makes me wanna come back. I let myself go in my late 20s early 30s so when I finally decided to get in shape it was one of the hardest things I ever did but every day I began to feel like something was being acomplished. It's cliche I know but never forget your past, where we came from but dont live in it, its gone, just keep moving forward. Like you said, getting stronger and better every day. Do you keep a log of your workouts and meals? If not, start. I find it very helpful and when I feel lke I have not made progress or having a shitty day I will look back 6 mon or a year and am always surprised how much ive acomplished. Plus keeping a journal is a good idea anyway. Keep at it.
I have not started keeping a journal yet but definitely will start that now. Do you just track your daily work out. Planning is definitely something that I have to work on because some days I go in the gym and do not have a game plan. Thank you so much for the encouragement. I definitely have become addicted to this lifestyle and how it makes me feel. Working out helps with stress levels and also helps me rest better at night. And of course just all-around makes you feel better because you know that you treated your self good that day! Actually keep a prayer journal and can look back over the past months and years and see my blessings so maybe I will keep just a daily journal of everything!!! Thank you again for all of your encouragement!
Yes I plan my routines out so ai know exactly what I am working when I go to train. Currently I am doing a push/pull/leg workout so in my journal for example
Monday-push- bench press 4 sets
Incline press " ""
Skullcrusher. " ""
Tuesday- pull. Bent over rows
Lat push down
Ez bar curl
Wednesday leg. Goblet squat
Lunges
R.D.L
Thursday. Rest
Friday. Start again at push but I do a different set of excersice to hit those body parts differently.
I dont track the weight on every set, some people do but I just track whatever my max was that day. Whatever you are doing, cardio, weights, hiit. Whatever, if u track it and go in the gym with a plan you can maximize your time there. I very rarely train for over an hr.
Just keep going, its going to be your routine. Second nature. Same with your diet, its not a diet in that you are gonna stop eating crap for a month and lose 5lbs, it has to be a lifestyle change for it to make a lasting impression. It can be tough. I know all about that but it is so worth it.
Nothing magical about weight loss it's simply calorie input vs output. consume too much food then you must increase your cardio time/intensity to restore a calorie deficit
What is recommended calorie intake or are there any specific types of cardio that are better? Mix it up? Thank you so very much!
whats your current calorie intake? if your weight has fluctuated recently then its inconsistent
I have not been very consistent with it, you are right,. I have been doing the Nutrisystem diet and the intake is between 1200-1500 per day. I will begin calculating everything that goes in my mouth and weighing it out! They have me eating unlimited veggies so I have not been calculating them while on this diet plan.
"I will begin calculating everything that goes in my mouth" Except your husband I hope (sorry couldn't resist)
I recommend finding your caloric maintenance amount using height and lean body mass then lower 500cal from your maintenance that should put you in healthy deficit
HaHa so do not count that as protein or sodium intake?/ JK JK sorry lol!
I will get definitely get my body fat % and get my caloric intake # and make sure that is what I stay between! Starting tomorrow.. Morning Fasted Cardio and evening weights!
good luck