The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:
-
Requests for advice and / or encouragement. On basically any topic and for any scale of problem.
-
Updates to let us know how you are doing. This provides valuable feedback on past advice / encouragement and will hopefully make people feel a little more motivated to follow through. If you want to be reminded to post your update, see the post titled 'update reminders', below.
-
Advice. This can be in response to a request for advice or just something that you think could be generally useful for many people here.
-
Encouragement. Probably best directed at specific users, but if you feel like just encouraging people in general I don't think anyone is going to object. I don't think I really need to say this, but just to be clear; encouragement should have a generally positive tone and not shame people (if people feel that shame might be an effective tool for motivating people, please discuss this so we can form a group consensus on how to use it rather than just trying it).
Jump in the discussion.
No email address required.
Notes -
For me its getting really good at estimations after logging everything in a paid app for a couple of months. Now I just log my weight a few times a week, and the scale keeps me honest. Everything is a habit now. I cook most of the food I eat, and I think thats important. If I go out, I try to eat a filling snack before (veggies, fruit, low-cal smoothie, water, etc). I just assume the calories I consumed while out are double or triple my norm, so I just go hungry for a meal or two afterwards. If the scale is trending up, I just get more strict for the next week and see what happens. The key is never letting the weight creep back up.
I'd up the protein. Iirc the research shows that protein drives lean body mass and helps spare muscle. You may have more muscle than you think and probably want to save it as much as possible. I think you have a lot of headroom for additional calories and should be mindful of crashing, yo-yoing, and lowering your BMR for a few months. Whey and filtered milk (ie Fairlife)/water might be a good low carb protein and calorie adjustment; 40-50g protein, 6g carbs, and
250-300 calories. I don't know much about keto to say if 6g is too much. Also, I do know that people take keto supplements like magnesium for some reason.I've thought about what you're trying; melt the fat then build back the muscle. The research convinced me to go the very slow route of 0.25-0.5% body-weight loss per week for 15-30 weeks. My base metabolic rate, satiety, and fitness should be exactly where I want it as soon as I'm done. But I love to cook and lift weights so it also suits me personally.
If you go for operation fat-melting, you should start a really dialed-in fitness routine when finished, which should take 4 months to figure out. Done correctly, that should stoke your metabolism. Then you can maintain easily (with keto or whatever). I've had friends that had success going this route. Eventually they found the keto too boring, but I eat a lot of repetitive meals so who knows. You'll gain water weight if you stop keto, which isn't something to worry about. Then just keep your eye on the scale. Best of luck.
As I mentioned before, I got most of my info from youtuber Jeff Nippard. He has a lot of videos going through quality research on diets, proteins requirements, cheat meals/compensatory overeating, rep-ranges, and progressive overload.
Just Interested: how can you measure if you're on track if you aim for such a low goal? If you are 100kg, that would be 250-500g of weight loss per week, which even with a very precise balance may be affected by random variation in water retention and the like - if you weigh less, the situation is even more difficult.
Any idea here?
I'm about 100kg right now, with a goal of 95kg. 250g of weight loss in a week means a net expenditure of some 1900 calories over the week. That alone is quite noticeable to me just from an appetite/ caloric budgeting perspective. In order to end the whole week 1900 calories under maintenance I have to try pretty hard. I don't have room for cheat meals, regular drinking, heavy drinking, peanut butter, empty calorie snacks, etc. I had to make noticeable changes just to get 1900 under per week. I eat so many frozen veggies and chicken breast now! Some weeks I come in 3800 calories under (or theoretically 0.5% bw), but they're the exception. With a calorie tracking app you know exactly where you land. There is random weight variation throughout the day/week, but I habitually weight myself after my morning piss and make a note. The trend is down about 4kg's in 10 weeks. I've got 10-20 weeks left to go. It's the slow and boring route, but time keeps on slippin into the future, and all I have to do is stay the course. At the end, my fitness should be where I want it, and I'll just maintain.
So it's the calories you need to measure, not the weight!
Thanks!
More options
Context Copy link
More options
Context Copy link
More options
Context Copy link
More options
Context Copy link