re: PUTTHEFORKDOWN V. 2025- Weight Loss Support & Advice thread!

Here we are again. Difference this time is I've been consistently working out.

225/219/185

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280/206.6/190

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280/210.3/190

Weighed this morning after vacation and up 3.7#. Not thrilled with it, but not very concerned either. 2 weeks of not working out, not tracking food, lots of breads, inconsistent sleep schedule (with a 7 hr time difference), and sub-par water intake could've been much worse.

Checked my watch and I walked 125 miles and 260k steps while on vacation (daily average was 7.6 miles and 16.2k steps). I can't even guess how many stairs we climbed. I know after several days touring mines, caves, and castles in the Bavarian region of Germany and Austria, my calves were killing me. The relatively flat land in Belgium, Netherlands, and France was very much a welcome sight.

After traveling and being awake 24 hrs, I didn't make the gym this morning. However I plan on picking up my food logging today and getting in the gym this evening. This entire week may be afternoon sessions as I get back in sync.

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I can finally say that I hit my goal! Started in August at 262 and I weighed 230 yesterday but didn't want to post until I hit it 2 days in a row, and I actually hit 229 this morning!

I have not seen anything below 230 in probably 12+ years. It's nice to put on a jacket or shirt I hadn't worn since last winter and they are actually loose now

New Goal
262 / 229 / 220

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Have not yet hit my new goal of 220, but I did hit the 40lb milestone! For 3 out of the last 4 days now I am weighing 222!

10 months in and 40lbs down. Part of me is disappointed looking back at the plenty of days I have not exercised any and wonder what my weight & body could/should be at, but regardless of that I am pretty pumped about 40 freaking pounds. I'm 38, probably would have to go back to early-mid 20s for the last time I saw a number "that low" on the scale.

Not that me or my story is anything special, but if anybody could be "inspired" by me achieving my weight loss goal the simple advice I would give is plan & trust the process as it is a journey and not a quick trip.
Plan as in
1) Write down your longer term goal, something that might take you 6+ months or longer.
2) Write down your shorter term monthly goal on your way to that long goal. This way you keep seeing successes & milestones you can celebrate and see the rewards happening
3) Move more & eat less, make an effort for both because they don't happen by accident. Calorie exhaustion vs calorie intake is the simplest way for most people, you can adjust your diet to your specific body type & needs as you go.
4) Meal plan! That doesn't even necessarily mean cooking on Sunday to meal prep for all week, even though that is a good idea. But actually count your estimated calories and cook and/or decide where & what you will eat for the next 2-3 days.
5) Stick to it, again journey & not a quick trip. Don't let 1 bad meal turn into 2, or 1 bad day turn into consecutive days or a week. Stop with the "i'll start or I'll get back to it on Monday". These are killers, start any day or hell at any meal. Let 1 healthy meal lead to the next one, those usually lead to wanting to exercise & vice versa

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280/210.3/190

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280/204.8/190

3 good workouts and long walks in the Texas heat dropped the vacation water weight/bloat QUICK! I waited to post until I had 3 consistent weights recorded just to make sure it wasn't a fluke (Monday evening - 205.6, Tuesday morning - 205.0, and Wednesday morning - 204.8).

Sore as all hell currently and probably lacking sufficient electrolytes with as much as I sweat. Need to start digging into the recommended daily intake and see where I need to supplement them.

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Excuse my ignorance but what is the xxx/xxx/xxx format mean? What do the three difference numbers represent. I'm assuming weight at different stages?

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Where I started - Where I am currently - Goal weight

Started at 280, currently 204.8, goal weight (for now) is 190.

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Where I started - Where I am currently - Goal weight

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Makes sense.. Thank you. 304/232/210. Started February 28, 2023

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Have not yet hit my new goal of 220, but I did hit the 40lb milestone! For 3 out of the last 4 days now I am weighing 222!

10 months in and 40lbs down.

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Congrats

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Biggest thing is diet. I'm a bored snacker. Although my snacks are considered "healthier" I need to cut back. Overall I tend to eat a lot of chicken and lean meat.

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I pretty much cut out snacking 100%. When i started losing weight i did intermittent fasting. I'd eat a small breakfast, nothing during the work day, and then dinner. Make sure the meals you eat are full of fiber and protein to stay healthy and satiated. It was as much an exercise in will power as it was physical health. Tictacs, water, and gum help when you first start to stop the snack cravings. After a few weeks of fasting you'll break the snack habit. And making yourself mentally able to deal with hunger and impulse eating is as important as anything else for health.

I continued fasting until i was no longer morbidly obese. Just really fat.

Adding in daily yoga and isometrics slowly to build up joint mobility and health.

After a few weeks of that i added in jogging and spin bike (peloton).

After a few months of those i ramped up the isometrics.

I just completed Grasshopper. My first 4 week strength training program from Pen and Paper Strength

Now I do a once a week 24 hour water fast and on the other days, I have a protein shake with whole milk for breakfast, a high protein lunch (usually egg salad or overnight oatmeal), a snack in late afternoon (grapes, peanuts, and dates), and then family dinner consisting of veggies, lean meat, and a carb like potatoes or rice. If you enjoy logging food and tracking macros, i do, it's fun to build weekly meals around it. Make sure if you are changing your diet you stay healthy. It is very easy to get into restrictive dieting fads and routines and forgetting to make sure you are still getting everything your body needs. Especially once you make your body eat most of its fat reserves.

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What apps do y'all suggest?

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Myfitnesspal for logging food. A renpho Bluetooth scale for weight.

I found it very easy if you don't track calories religiously (at least for a few weeks) to skyrocket your daily intake by accident snacking on "healthy foods" or splurging on things like salad dressings, butter and oil when cooking, etc.... Tracking and loggin everything i ate for a few weeks opened my eyes to the amount of empty calories and unnecessary foods i was eating.

The other big thing i had to force myself to do was not let a weekend splurge undo all of my work during the week.

If you're in a 500cal a day deficit Mon-Fri and then you eat an extra 3000 on Saturday with beer and snacks, etc you aren't helping yourself but you can trick your mind into thinking you are because of the work during the week.

Good luck

well boys, weighed in at below 190 for the first time in close to a decade. feels pretty good man.

188 this morning.