I need to lose 20kg in 3 months and this is just a post I’ll update each week on my progress. I currently do Intermittent Fasting and fast for 23 hrs and have an eating window for 1 hr, this is known as 23:1. I started doing this at the beginning of 2020 and lost 15kg in 3 months, but I ended up tearing my MCL and developed a painful cyst on the side of my knee. Not long after I also developed Morton’s Neuroma in both feet which stopped my exercising dead in its tracks. I went from sitting all day to 5-8km walks all over our farm, up hills and everything without stopping, I think this caused the problems by not easing into it.
Pain is much less now and I added some foam into my shoes which help a lot. Time to try again and this time I’ll go easy on the walking, but focus more on weight training…
Start weight: 134kg
Current weight: 115kg
Goal weight: 90-95kg
This is just a post to help me stay focused. I take testosterone and need to stop this treatment starting in Feb for 12 months, without it my body gains weight very easily and so that’s why it’s important to loss as much as possible beforehand.
This week I’ll be eating only one meal every 48 hrs with one hour of gym every day. I did 3x eight day fasts last year and had a 3 year shoulder injury heal after the first 8 day fast. The body heals at an accelerated rate while in a fasted state which kicks in after 72 hrs, this is called Autophagy.
- 1st Nov 22 - 115kg
6th Nov 22 - 112kg / one meal every 48 hrs (2,000m treadmill + weights everyday)
What doesn’t kill you will make you stronger does NOT always apply when it comes to our bodies. It does apply to our mind(set). When you jump the gun and skip the warming-up you can get (serious) injuries. Don’t think: I used to do that when I was younger (slimmer). Your body will remember the moves, but is less able to recover as fast as it used to. Certainly not at almost 300 lbs.
Take time to recover. Recovering usually means slowing down. Not (always) stopping completely. Some movement is useful for draining the sore spots.
Why not use a (bicycle based) home trainer to keep on moving. You can adjust the resistance as low as you like. Keeps the heart pumping, but practically eliminates the stress on the joints. IF you walk outside, try walking on boths sides of the road. Alternation prevents your knees from coping with an uneven load. Walk barefoot in the house, or buy yourself a pair of those thick woolen socks with a thin leather sole. Make sure your toes have some room to wiggle in your shoes. And stop wearing high heels!
As for the GAW. If I win I want the one with the pink nose.
20 years ago I developed a Morton’s neuroma. I almost had surgery to cut that nerve. I always used to wear a narrow shoe or boot. One of my pairs of hiking boots that I would occasionally wear was causing it but it took a long time to figure that out. I tried various foam or padding underneath and it helped but that wasn’t the answer. I changed to only medium width boots which were just a little too wide. I always wear two pair of socks now and there is still room to wiggle the widest part of the foot. Not two thick pairs of socks. That fixed my problem but it took a long time for that pain to go away. I can almost feel it now just thinking about it. So if you’re wearing a medium try some wide boots. If you’re already in a wide, I don’t know. If there is not a tiny bit of play at the widest part then you may have to stretch the boot internally somehow. Or find a different make/brand. That’s my two cents.
I decide to lose weight this past year due to being pre-diabetic. Over the period of a year I went from 158 pounds down to 140 pounds (doctor’s scale during annual physical) and my lab tests results went back to the normal non-diabetic range. I’m 5’9” so look a bit skinny now
Being diabetic is a bad thing of course. My brother is diabetic and it’s not anything I want to have if I have any say in it.
I exercise daily for 2 hours but my weight drop was due to just eating less at meals. I’m a couple of pounds away from my goal of 135 pounds and should get there in a few weeks. If only I could stop eating ice cream and other desserts at night :person_facepalming:
^ I don’t know how people can drop down to 1 meal a day and that’s it. No snacks? The only time I can go with just 1 meal is when I’m not feeling well and sleep it off. I’ve long heard “breakfast is the most important meal of the day,” but I think that’s misleading and ambiguous. I think it’s all relative to physical demands of your day. If you’re in a job that requires labor, a solid breakfast is essential. But if your physical demands are slight, a snack breakfast (piece of fruit and an egg) can work, then a moderate lunch in the early afternoon. Dinner should be around 7pm or a little earlier. Avoid 8pm and on. Eat modestly, meaning don’t eat until you’re totally full—eat until you’ve adequately quenched your hunger. If you need a snack in between meals, be sure to eat something basic and healthy like nuts, dried fruit, soup, or what have you—nothing sugary or processed. And throughout it all, be sure to hydrate. Water, flavored seltzer, kombucha, etc. Avoid sugary drinks or drinks high in fructose like orange juice.
Couple this with regular exercise and a full night’s sleep, your weight should normalize in a healthy range.
I’ve done the 8 eating and 16 non-eating intermittent fast and it’s not hard to do. In my opinion people get accustomed to feeling full and eating throughout the day. Admittedly fasting can be difficult for many when starting out but one gets used to it, at least from what I’ve seen with people who have tried it.
I know a guy who once ate his own hand because he stuffs food into his face like a pig. Eating with him is a truly disturbing event. Like a 20 second 3 bite 1/4 lb size burger with all the trimmings.
The best results I've had doing a diet was what i called a modified Adkins . Zero sugar or empty carbs ,instead of no rice,pasta or potatoes I just held it to a third of what I'd normally eat and make it like a small side dish. Then I made meals about half what I was eating .Otoh I left myself a free hand to eat as much protein as I wanted. Nuts cheese,eggs meat etc .
6th Nov 22 – 112kg / one meal every 48 hrs (2,000m treadmill + weights everyday)
No hunger whatsoever.
When we stop eating, our insulin levels drop and after X hours our body then switches over to using our fat stores (our energy reserves). This is a process and takes a little while to train our system to get fat adapted, this means our body uses fat stores for energy without feeling hungry. When we eat all the time or have any form of sugar, our insulin rises and switches off this process and triggers fat storage mode. I find it very counterproductive now to see people in the gym with an energy drink they consume throughout the workout.
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If anyone wants to learn about this more, this is one of the best videos out there to further understand it.
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Looks like it is working for you, keep up the good work.
Years ago i wrote a pc computer program for a physical therapist to use at a health and wellness fair. It would calculate the daily caloric intake needed to maintain current weight, and also the value needed to lose weight, based upon the patients age, weight, height, gender, basic daily activity level (office work vs manual labor) etc
The basic algorithm was that a 500 calories per day reduction, or an increase in activity level (exercise equivalent to 500 cal/day), would be necessary for a healthy and sustainable rate of weight loss of about 2.2 kg per week.
Higher reductions could make for quicker weight loss but were not sustainable in his opinion, and that is the key to successful long term weight control. Basically eat less and exercise more, and make it a habit you can easily tolerate.
I lost about 80lbs in 3 months a little over a year ago.
Started eating good, no processed foods (chips,white flour, added sugar, etc)
Oatmeal and fruit for breakfast, smoothie for lunch (spinach protein powder apple banana almond milk)
a lot of grilled chicken for dinner, salad, quinoa, chickpea spaghetti etc.
a lot of seasoning makes vegetables less boring.
and rode my bike 20-30 miles a day 5-7 days a week
Been hitting the gym 3-5 days a week the past year for full body strength training and gained about 25lbs back of mostly muscle.
^ If you’re very weight conscious and small changes to diet make a noticeable difference, you might want to think about streamlining your cereal making process. Use measuring scoops and cups (large one for the flakes, smaller one for certain ingredients) so you’ll always get the same volume, no matter the bowl size.
