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No. 433552
Previous thread:
>>>/g/378038This is for diet and fitness related things only.
-Post your goals, your current state, like your weight or measurements;
-What you're going to do to change it and your methods (Weight training? Intermittent Fasting? Running? Raw eating? MyFitnessPal logs?);
-And how to be held accountable for it, like biweekly weigh-ins or measurings.
Feel free to post charts of your progress! If you're doing daily reports, remember to sage.
Reminder that we're all human and we all have our ups and downs. Don't blame yourself for failing and don't get fixated on small missteps. This is a marathon, not a race. Self-sabotage will only make things worse. Try to stay positive and think of the positive steps you've made to get here and keep moving forward!
Don't get fixated on numbers and give yourself adequate rest days and rewards to keep yourself motivated.
No ana, please.
No. 433557
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>>433537try using an ab wheel
No. 434230
>>434228>I'm scared that it's too late for meno
start using this
>>433557add pilates or yoga
No. 434260
>>434228Yoga or pilates for bodyweight exercises
Weights try doing rows, shoulder press, chest press, lat pull downstairs are the first things that come to mind
No. 434428
>>434346Idk how big your legs are but even if you lose weight the consistency of the thighs will not improve if you don't work on the muscles, so you will just have flabby lumpy thighs that are slightly smaller. Additionally some muscles appear bigger if you don't train them.
>>434260Upper body work outs are good but will not improve posture issues without core work. In anterior pelvic tilt the posture causes weakened abs and lower back muscles but this will be fixed if the ab wheel is used, also planking is good. But I've seen major improvement in my posture from using the ab wheel as in I don't have to correct or think about my posture anymore because my body holds it on its own (I've been using it every day for about 2 months)
No. 434438
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I already do cardio at home, but I want to implement more weight training. I have social anxiety and I would like to avoid the gym at all costs. I've been thinking about getting one of those weight training dumbbell sets. I'm around 110lb and 5'4" and the set I've been eyeing is around 80lb, which I feel should be plenty. Does anybody have any experience with those? I fear I will get it, and it will be really bad quality. I am pretty fit physically, and I can lift heavy weights as it is, but the 80lb would be a good start, no?
No. 434497
>>434457It's my bad, it
is adjustable, so I thought it would be a good idea, since you can start with even 10lb…Ideally, I would like to gain more muscle mass and fat up to 150-160lb. I hope that clarifies it a bit. That is what I meant by "it would be a good start" as I don't think I would need to buy heavier weights until I become more physically fit and heavier. My main concern was about quality/practicality.
No. 434716
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With all the pilates and correcting posture talk, I wonder if there are pilates exercises that I should do and should avoid since I have scoliosis. And also, would pilates help someone who's skinnyfat? I seem to put weight on my belly and boobs a lot, while the rest is fairly skinny.
No. 434737
>>434727I'm not a doctor but it sounds like you might have PCOS. Even if it's something else it wouldn't hurt to try a diet that could combat insulin resistance, it might help with the belly. Related:
>>434735My doctor advised me to do low carb and it has worked for me. I cheat a little bit insofar as I still eat carbs (less than I used to) but I have switched to lower glycemic index carbs, swapped white rice for brown or multigrain mixes in smaller portions, white bread for grainy bread, etc. I also switched up the order in which I eat foods as that can affect glucose spikes; veg -> protein -> carbs. I was almost prediabetic when I first got diagnosed despite being slim, now my A1C is looking good and I have fewer symptoms. YMMV of course! If you think you can do it I have heard of people having dramatic results with keto, I'm just not willing to go that far (yet). Good luck nona.
No. 434803
Androgens have ruined my face, body, and skin I'm practically a pooner
>>434735Lowering saturated fat, absolutely no dairy
No. 434914
>>434764PCOS is unfortunately kind of a spectrum and you can experience one or two symptoms but not others, while still having it. My only symptoms were mild hormonal acne and a slightly wonky cycle, I just had a very observant OBGYN who listened to my complaints and decided to run a full metabolic panel on me. That was when we found out my hormones were out of whack. Incidentally, I had an ultrasound and they found no cysts. It's a fairly broad and common metabolic disorder.
I hope you can eventually access healthcare to figure out what's going on with your body. But in the meantime it can't hurt to make healthy changes. Your symptoms do sound hormonal.
No. 434964
File: 1727984646812.png (1.94 MB, 828x1792, IMG_2706.png)
Instead of losing weight I would like to gain weight. I never manage to go past 110 lbs my entire adulthood due to depression. When I’m depressed I don’t want to eat or do anything positive and If I do eat it’s normally sweets. A big reason I get depressed is either due to high stress at work or low self esteem due to my psoriasis flare ups on my face.
This has been impacting my psoriasis but I genuinely don’t know what to eat to help inflammation. I know cutting out sugar is #1 but anyone battling psoriasis what do you eat that helps ease flare ups? And how can I ween myself off my sugar addiction. It’s like as soon as I’m sad I crave dopamine so I eat something sweet. I feel like I’m killing myself
No. 435105
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>>434964Basically
nonny, you gotta eat healthy. Figure out your BMR and TDEE or JUST the TDEE since it calculates in your BMR. Theres plenty of calculators online. Always eat atleast 100cals over your TDEE you will gain but it wont be easy. Gaining weight when your life doesnt revolve around food is just as hard as losing weight when your food obsessed.
No. 435115
>>434964Idk about psoriasis but for healthy weight gain nuts and seeds are great
They're very nutrient dense and you can just snack on them like on sweets
Maybe try honey roasted peanuts
No. 435136
>>435119I'm sorry but this is just bad advice, and I say that as someone who struggled with a similar issue as OP
What's the point in buying expensive highly processed slop when she's going to lose all that weight as soon as she stops consuming it
There are no bandaid "solutions" for weight issues, there needs to be a healthy diet and lifestyle change
No. 435150
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>>428049I FRACTURED MY FUCKING HIP, IM GOING TO KILL M
No. 435166
>>435161Well there's something seriously wrong with you
What did the doctor say
No. 435195
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>>435089>>435105>>435115>>435119>>435136>>435146Thank you all so much for your help I truly appreciate it. I have been struggling for years to gain weight and any time i have asked someone for advice on what healthy ways to gain weight are they look at me like im crazy and tell me to stay the weight i am even though im literally malnourished and my skin is flaking off my face. I really want to cry I will look into all of this. I hope all of you have great weekends.
No. 435327
>>435147I talked about this in the last thread. What is important to remember is that you aren't fat because you binge eat, you binge eat because you're fat. The problem with diets is that they attempt to treat the symptom (binge eating), not the disease (being a fat pig).
While there are multiple potential causes of being fat, the most common, at least for otherwise healthy individuals, is an unhealthy gut microbiome. The problem is not that you are giving into junk food cravings, the problem is that you are having those cravings in the first place.
If the food cravings are mainly psychological (there's always going to be at least some psychological element with any addiction), that is one thing, but if the cravings are physical (i.e. your body is simply DEMANDING that you gorge it with Snickers bars), that is fairly straightforward to manage.
What has worked for me is a more extensive version of what I mentioned in the previous thread: for one week, eat nothing but canned corn, beans, broccoli, fruit and kefir with added probiotics. Anons have asked me some of these things can be substituted and while I'm sure they can be, I can only personally vouch for what I have myself tried. Before you are finished your first 24 hours, your physical cravings should mostly be gone. You will still probably have some psychological cravings for junk food but those are manageable when the physical cravings aren't there.
After you have completed the one week gut reset, you can return to normal eating except that for breakfast you must eat a 100% prebiotic/probiotic meal (corn, brown rice, broccoli, fruit, kefir, etc.) and not eat anything else for at least 2 hours. After that, eat as much as you want of whatever you want. Then have another prebiotic/probiotic meal for (or at least with) dinner.
Do all this and you should lose weight without even trying to
No. 435330
>>435082Oh my god, why must there be an app for everything? Write a list down on a piece of paper and refer to it. You can even make little stick figures to demonstrate the poses. I used to do that when I first started weight lifting.
>>435327I saw kefir at the store and thought of you today. What's it taste like btw? The kind I saw was unsweetened.
No. 435429
>>435376NTA but any non-pasteurized fermented product will do the trick according to her logic, so basically the kefir needs to contain live bacteria. Gotta ingest the prebiotic first (food containing fiber) then ingest fiber fermenting bacteria. I'm interested in the gut microbiome and started fermenting my first veggies this summer, so I wanna add my two scents. Her post seems to be about reducing cravings while implementing lifestyle changes and switching to healthier foods, but I'm not sure how much live bacteria can realistically do during just one week. Changing what you frequently eat is key, or in other words you need to have a plan for what you are going to eat after this one week cure. While there are lots of studies implicating gut dysbiosis in obesity and studies suggesting bacteria signaling back and forth between the gut and brain, the one-week gut reset sounds a bit placebo. Placebo can be as powerful a tool as any, so if people find it easier to change their diet this way then more power to them. Her conclusion just seems a bit rushed or like the female equivalent to bro science.
Your gut microbiome is a product of the food you currently eat so it's ever changing, but at the same time it's been shown that it's hard for certain bacteria to get a foothold inside your gut if the spaces there are already occupied by other bacteria. From what I've gathered it's best to consume fermented foods frequently in small dosages. Most of the bacteria will pass through you, or when you stop eating them or the food they thrive on they die etc. That said those bacteria can still provide benefits during the window of time they are inside your gut. Fermented food also contain more enzymes which aids with digestion, and they can taste delicious.
No. 435487
>>435458I think you could increase your reps, overworking the muscle can sometimes keep you small, I've found. If you think you look good though and you're feeling good with your progress and health then I don't think you should change anything. There's nothing wrong with putting on muscle, that's the whole point of this stuff.
>>435467I'm like this too and I just incorporate sweet stuff into my day as part of my carbs, like a serving a day. It stops me from bingeing and I don't feel like I'm restricting myself. It helps that a lot of what I like is "pure" sugar, stuff like gummies and hard candy that doesn't have any fat.
No. 435491
File: 1728226621502.mp4 (18.17 MB, 576x1024, Snaptik.app_742231962450896823…)
lmao nonnas let's go weighted blankets
No. 435502
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>>435501Liberté (mild but mid) or picrel
No. 435942
>>435907There is no need to buy a 1kg dumbbell, especially if she doesn't have a lot of money. 1 kg is way too light, it will take ages to see any improvement and like hundreds of reps daily. Easy way to get discouraged from working out
>>435895Yes 3 kg is fine unless you never do anything at all and lay in bed all day. And if you want to go lighter, you can just use a full 1 liter water bottle instead or a bag of flour etc. No need to buy a dumbbell.
Weights that are in the 0.5kg - 2kg range are a scam since you can easily replace them with daily objects that are much cheaper like bottled water.
For other cheap solutions to working out look into resistance bands and tapes. The latex ones will break after some time (the ones I used broke after 1.5 year), the fabric ones are more durable and you buy them in sets so that gives you more range.
No. 436012
>>436007Change your posture
Most people have anterior pelvic tilt
In addition to making you ass stick out, it can lead to back pain
Fixing it is beneficial for spine health, abdominal/gluteal/hip muscles, proper exercise form, and age-related mobility issues
No. 436025
>>436007Just work out your legs and ass.
Also work out your upper body so you can shift the proportions a bit if you put some muscle on the top.
No. 436053
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>>436012I've done a lot of back related PT and have doctor approved posture at this point, so I don't think it's that.
>>436025 I follow a PPL schedule and do light weights or body weight on leg days to avoid growth, should I try the opposite? My upper days are always heavy.
>>436030Fucking hate jogging, is walking alright? I do a lot of that. I'm trying to cut this month, hopefully that'll make me feel a bit better about things.
No. 436105
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I love working out and becoming stronger and I'm so proud of everyone that takes care of their bodies. Keep it up nonas
No. 436108
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This is a really stupid question but is it possible to build some sort of strength and stamina with seven days. I’m not expecting life changing results I just need to be able to run around a couple of laps with barfing and fainting.
No. 436192
>>436108I actually think it may be possible to see notable results in just 7 days
if you are already otherwise healthy. Eat clean (no sweeteners, no refined grains, lot's of fiber, some probiotics), plenty of sleep and some walking and/or light cardio and resistance training. Do that and you will look and feel noticeably better within 7 days, even if it isn't night and day.
No. 436774
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What would you guys do if your regular routine doesn't work anymore? No matter how much I tried to work out harder or eat less my weight just didn't budge. Any possible solution for this?
No. 436826
>>436774Switch up your routine. Maybe you're not eating enough. Plateau is a normal occurrence and happens to everyone. Remember that weight is not a good measure of progress.
I find fasting is good. Or stopping exercise for a day or two also works. Or doing completely different exercises from what you've been doing altogether eg if you've been weight lifting all the time, switch only to cardio for a few days etc. or go on a few hour hike.
No. 436878
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>>436836>>436826Thank you for you insights nonnas, I greatly appreciate it. Here's to a skinnier future!
No. 437107
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>>437047It's not the kilograms or pounds that matter, but what you look like in front of the mirror
No. 437112
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>>437110It's just that wide hips wide shoulders strong legs doesn't change into stereotypically thin even with workouts and cardio, so you work with what you have and do your best
No. 437114
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Anyone have a much larger chest than bottom? I'm quite busty on top but I feel like my lower half is lacking. Basically, I just want a bigger ass and more defined thighs.
No. 437345
>>437110That anon was being a cunt
I suspect a scrote lurking and the picrel was weirdly proportioned and fat. Anyone can look thin if they weigh little enough, that’s why nonnas all over this board like to talk big shit about “anyone can look better thin that’s why most Ana’s are broad af ugly apple shapes who have unfeminine bodies” while half of them also have to add or imply “but not me I’d be hot at any weight bc muh fat distriboootion”
No. 437435
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>>437118>>437174Thanks for making me feel better about my body nonnies
No. 437470
>>437359Nobody hates women's bodies more than dog-faced bone-rattlers kek.
>>437107 Thinking this is "weirdly proportioned and fat" when this is a perfectly attractive, feminine body is hilarious. You have to be repulsed by femininity to find that image unappealing, only fags and straight girls think lanky curveless brittle looking hard-to-cuddle bodies are the female ideal.
>cope fatty!!Thinner than picrel, just a lesbian. A woman who's 15lbs overweight is more attractive than one who's 15lbs underweight 100% of the time.
No. 437522
>>437464"Eating healthier" doesn't mean much when it comes to weight loss. Count your calories, weigh your food, do it properly because you might be eating more than you think. And weigh yourself every day - your weight can fluctuate quite a lot, if you weigh sporadically there's every chance you might happen to weigh yourself on a day where you've got extra water weight or something.
>>437517That's almost certainly not the case. It's hard enough to gain muscle when you're lifting and eating lots of protein and it generally requires a decent surplus, walking isn't gonna do jack shit.
No. 437528
>>437524is there a typo in your post or are you planning on weighing 30lbs when you're done?
>>437464give it six months not weeks
No. 438161
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>>437359>>437475Just curious, but would this be considered an ana-chan body? This singer hated herself at them time because she considered herself "bait for men so she had to look unhealthy"
No. 438404
>>438183Honestly I recommend it a lot. I work with people who have taken it and they've seen amazing results, being obese (especially when older) in my opinion, poses more health risks than weight loss drugs. My friend lost around 30kg with ozempic and it wasn't dangeorusly fast or anything and she could still enjoy food, just with less of an appetite. She didn't experience any side effects apart from having no desire to drink alcohol anymore.
If you can get your mom a full checkup and just go through it all with a medical professional if you're worried, but from what I've seen it seems to work really well.
No. 438415
>>4380975k done today in just under 32 minutes, rest day tomorrow. 6k run Sunday!
>>438167cute kek
No. 439191
finally deadlifted a 100 kilos (220 in burger units), i'm so happy. went for a 1RM, but i managed two reps, which is usually what happens when i try to max out, something about women being able to handle higher volume closer to their max.
anyway, food is magic, bulking is great, highly recommend it to anyone not overweight who is trying to gain strength. in 2 and a half months i went 90 to 100 kg on DL, 85 to 95kg on squats, 45 to 55kg on bench (bench and squat might be a bit more, i don't really max out on those). and i didn't even gain an insane amount of fat, went from 60 to 65ish kilos, lost my abs and have a bit of extra on my lower belly, but i don't look fat rn. and i'm not even doing a lean bulk, just eating what i want (lots of protein obviously) and lifting 4x a week, running 2x.
cutting's gonna suck, but i'm planning to ramp up running, so i don't have to eat below 1500 kcals. also planning to do 3-4 week mini cuts, with maintenance between them, to try and curb the eating disorder behaviors that tend to appear when i'm in a deficit for a long time.
but i'm definitely not gonna cut until i'm really comfortable lifting 100 kg. too proud of that number to let it go lol (i know it's not actually a lot, just let me have this).
my long term goals are 2x bodyweight squat and deadlift, 1x bw bench. for running i wanna do a sub 45 min 10k, problem is i basically never get to run on flat terrain, it's super hilly where i live. the running thing will be a good goal while i'm cutting, always gotta have some kind of performance based goal so i keep the ED/body dysmorphia at bay.
No. 439280
>>439252if those aren't things you are interested in then you aren't really interested in "women's fitness", just "fitness". What works for a man works for a woman.
Look up podcasts of female Crossfitters
No. 439313
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just hit 6 pull ups! i want to hit 10 by 2025.
No. 439345
>>439344if you couldn't do one, how did you build up to your first?
When i started I could do 2 and then trained up to 2 but never got past that. Haven't trained them in a while though
No. 439508
>>439498Track your calories with something like MyFitnessPal, it has basically everything you'd eat in it's database. Even if you're just loosely tracking, it's good to get an idea of how much food you actually need to eat in order to be in a surplus. If you're not sure, under estimate so you eat more. Eat larger portions, try to eat more calorie dense foods, peanut butter, nuts, you can find more online, make sure to eat protein. Exercise a bit to increase your appetite and build a bit of muscle while you're at it. Add in a meal replacement as a snack, it's like a free 400 calories. You should probably quit smoking in general for your health, not just cause you're trying to gain weight. It'll be a long road, but just keep consistent and it'll get easier with time. Hopefully you'll start to notice benefits like stronger nails, fuller hair, and brighter skin as you become less underweight. Good luck!
No. 439511
>>439498Drinking your calories via milkshakes and boba (or in milder cases, milk instead of water etc) really help, though gaining weight via mostly unhealthy foods is called "dirty bulking."
Definitely add in some physical activity as you gain weight though. Even a short 5-minute post-meal walk does wonders to stabilizing your blood sugar.
No. 440947
>>440940Muscle weighs something too. You may have traded fat mass for muscle mass, so while you look slimmer the weight isn't much different. Body measurements are also a good way to see changes that may not reflect weight.
I have an embarrassingly high fat percentage due to being sedentary. I have a bathroom scale that gives me an approximate fat/muscle % alongside the pounds. Between that and measuring my self with a tape measure, I'm hoping to tone up more myself.
No. 441008
>>440940You earned muscle mass, nonna. Keep it going if it makes you feel great! Numbers on the scale aren't everything, health and disposition are important, too. Also, from what you're saying, you basically look better now, so why worry and bring yourself down, when you're doing exactly what you're supposed to do to feel better?
Think about getting some new clothes to show off your toned physique lol.
No. 441047
>>440940that's a good thing! if you're getting slimmer and the scale goes up, you're getting stronger and more toned. muscle weighs more than fat. you look better and got slimmer and toned.
maybe you should go back to not weighing yourself and instead you should take body measurements if you have to track something. this is definitely an ED brain problem if seeing that number go up has made you feel like a failure when all indicators in reality are positive. number-go-up does NOT equal a bad thing because muscle weighs a lot more than fat, you know this in your head but your mind is playing tricks on you.
No. 441306
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>>441104It can actually work
No. 441331
>>441068I also have a sweet tooth, especially for baked goods. I love fruit so I don't mind eating that more often. But sometimes I crave more. One thing I could suggest is "upgrade" fruit a little. Berries with a little condensed milk, banana slices with the bottoms dipped in dark chocolate, apples with a light caramel drizzle, etc. They're more caloric than plain fruit, but less than carb-y baked goods and feel a little fancier. They also make low-carb or lighter brownie/cake mixes that are a little lighter than their normal versions.
Another thing is access. I try to just not buy and have sweets laying around. I keep individual wrapped small chocolates so I can have portion control.
No. 442240
File: 1730450647455.jpeg (38.18 KB, 589x255, yeaaah motherfucker.jpeg)
Are any of you anons aiming for a more androgynous body type? i would like to go to the gym to see if i can gain muscle mass, i really dislike how curvy my body is. I was hoping that by losing weight i would lose most of my thighs/breast fat but they stayed basically the same except now i am even more curvy because i dont have as much stomach fat. It makes wearing cute tshirts impossible without looking chubby and weird.
No. 442438
>>442240I have an "androgynous/athletic" body type (broad shoulders, long limbs, flat chest, straight waist). I have a decent amount of muscle now but my body would have this structure even if I was just skinnyfat and didn't do any exercise. From what I have seen, muscle mass usually tends to refine "curviness" in women (if they have it), not eliminate it. The fit women who look androgynous are ones who naturally have that straight body shape.
I doubt you look the way you think you do in those shirts… personally I look weird as fuck in anything "cute" because of my body type.
No. 442452
File: 1730555462895.png (296.72 KB, 1125x2436, IMG_2422.png)
Finally 158lbs and all the weight I gained is in my ass and legs, pure muscle. Any other tall/fast metabolism girlies, bring lots of high sugar snacks to eat while working out. I can’t stop staring at my own butt kek if anyone wants here’s part of one of my workouts. I’ve recently gotten my CPT and I make daily/weekly for myself and my friends, maybe I can practice on some nonnas ITT!
No. 442454
File: 1730555832962.png (311.31 KB, 1125x2436, IMG_2553.png)
>>442452Samefag here’s part of my Halloween workout! I do PHA so I don’t rest a lot between sets but obviously rest as much or as little as you like!
No. 442551
File: 1730596938515.jpeg (40.2 KB, 639x479, IMG_7886.jpeg)
Apparently my BMI is too low to qualify for GLP-1. Kinda bummed out. I’ve been stuck at 130-135 lbs for a while now and I stand at around 5’3”. Sometimes, with effort I can get down to 125 lbs but I don’t stay for long. I wish I could get down to 105-110 lbs, and lose most of the weight in my hips and thighs. I’m gonna try again this winter and if this doesn’t work out I’m saving up for liposuction.
No. 442665
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gained 5 kg and went from bmi 16 to bmi 18 not an anachan just scrawny
No. 442730
>>442546You already got a good response but I just wanted to let you know that I had a really, really bad sweet tooth, like literally replacing my healthy carbs with gummy candies because I craved it so bad but didn't want to be in a surplus. I replaced it all with fruit and I feel absolutely amazing. I bought mostly fresh, some dried, and and some chocolate covered fruits. I don't currently restrict or count calories, I eat as much as I want. So far, no weight gain and I haven't craved any additional sugar. Definitely would recommend.
>>442624>>442677Seriously anon, do it for your knees if nothing else.
No. 442735
>>442665Well done
nonny! I bet you look great and feel stronger! How did you do it? (i need to do the same)
No. 442754
>>442677>>442730Thank you nonas for the support.
I'll update you on my progress every time I lose 10kg
No. 442759
>>442742I get TERRIBLE sleep I've had chronic insomnia since I was a child but doctors refuse to give me actual medication other than SSRIs, I take magnesium, melatonin, and L-tryptophan but still don't get enough sleep.
>>442743That's a good point, I'm gonna start drinking these nutrition shakes I was gifted.
>>442748I know it's not real hunger it's just this constant preoccupation with food. I usually get it before my period and then it goes away, but this has been going on for like 3 weeks. For the record I'm nowhere close to being overweight I'm just saying I will be if I can't stop this. I know I need to just stop eating but I can't stop thinking about it and it doesn't go away unless I eat a shit-ton at a time
Thanks nonas and I saw you sparkling water anon; i'll try it out tomorrow.
No. 442786
>>442624I would not try to exceed your natural lowest weight by too much. I have recent experience with this. I overexercised to "push" my body past its natural "floor", and became skinnier than I ever was in my life. Now I have lost my period (even though I wasn't doing anachan levels of calorie restriction and never had an underweight BMI) and I may need to gain back most of the weight to avoid osteoporosis, cognitive decline and hair loss. Also I looked like shit at my skinniest lol, I have a naturally broad and athletic physique so my figure was just dominated by a giant ribcage, I wasn't dainty or cute at all.
The healthiest times I reversed unwanted weight gain, I didn't count calories. I just targeted the "problem habits", usually mindlessly eating high-energy-density snacks, while keeping most other aspects of my diet the same, and modestly increased my activity level. Try eliminating 1 "problem thing" (whatever that is for you) for a month, while also incorporating more activity into your normal daily activities (i.e. try walking anywhere that is within an hour's walking distance of you, rather than taking transit or a car) and see what happens.
What do you mean when you say "everywhere makes me stay a fattie"? Do other people decide/influence your meals a lot?
No. 442872
File: 1730780330810.gif (2.16 MB, 211x374, viking-jump-viking-leap-off-cl…)
worked out until i tasted metal in my mouth + jumpstarted my period by doing crunches (it's a good thing because it usually comes late)
>>442735thank you nona. i just try not to skip meals, eat lots of eggs and workout. change of seasons and my new antidepressants are definetly contributing too
No. 443306
File: 1731010793330.png (306.7 KB, 475x691, fdsjSU28n.png)
Nonnies, I've been keeping at it most of the year and I'm so proud of my progress. I go to the gym 2x a week but if I'm feeling weaker or strapped for time, I'll do my workout at home with dumbbells (ranging 12lbs-36lbs) and focus more on form rather than maxing out on weight. I am now able to do TWO full body pull-ups. I barely could lift myself off the ground months ago. I'm currently on a bulk and loving it so far, I'm up roughly 10 lbs, my BMI is just overweight (25+) but my waist is the same as what it was when I weighed 10 lbs less and my hips have gained a whole inch. I also do deep core workouts 2x a week, this is probably the reason why my waist hasn't gained despite bulking. These are short 10-15 minute workouts that I do during downtime when I'm working at home. If I'm really busy I'll break these into exercise snacks. Even if you're really busy, moving your body for a minute or two in an hour is better than sitting on your ass the whole hour. I would recommend doing this to any woman, regardless of her goals.
I used to think that only elite athletes and bodybuilders are the only exception to healthy people having overweight/obese BMIs but I've only been working out this year. I also was scared of weight lifting for the longest time because I'm 5'11 and was called fat back when my BMI was around 21. I can't imagine weighing that little now.
I'm proud that I've mostly healed my relationship with food after doing horrible crash diets and over exercising in the past. I used to starve myself so hard that I'd rebound with the craziest 4K+ calorie binges. I couldn't imagine having to remind myself I'm on a bulk and I need to have a dessert or some other treat to keep my calories up. If lower calorie diets (I'm talking 1400-1800 calories depending on height/weight I don't recommend going lower unless you are tiny or low mobility) don't work for you try doing a couple of days of weight training. You will be able to eat a satiating diet while meeting your goals and will be reducing your risk of fractures, high blood sugar, falls, etc. as you age. I hope this is a habit for life because I love it!
No. 443833
File: 1731267442373.webp (171.79 KB, 1920x1080, Cloud_wins_in_squats_from_FFVI…)
Went to the gym for the first time today. I have a lot of work ahead of me but I'm kind of proud of myself for starting instead of continuing to make excuses. I see a lot of time on the stair master in my future nonnies.
No. 444121
File: 1731421230633.png (307.06 KB, 1125x2436, IMG_2828.png)
Trainernonna back at it, here’s part of my workout from the other day! Also I just want to say I CAN HIP THRUST 285 NOW. I can do 10 good reps. I’m proud of myself and I can’t believe I can do something so intimidating on paper. I can’t wait to keep pushing.
No. 445245
>>445226Yes and no. Some protein products are obviously a scam and have terrible macros, needlessly expensive, or just taste bad and you'd be better off eating some chicken for dinner instead. I think anyone exercising regularly should be eating a good amount of protein for the sake of their muscle function and recovery. Maybe not a gram per pound of bodyweight like some people, but more than most people (especially women) are getting for sure. That doesn't mean you need to go out and buy a whole bunch of supplements though (not unless you're aiming for a particular look or you're a high performance athlete). Just eat more lean meat and dairy, especially if you are weight training or doing anything high impact/intensity.
I think the insidious marketing aspect of protein right now comes from the explosion of popularity in weightlifting and bodybuilding that happened in the past few years. Lots of people got involved during COVID. They created a new market and it's likely hitting its peak right now before the trends cycle and it will inevitably fall off.
No. 445651
I've been starting a lifestyle change/weight loss attempt for the past week and every single day I've eaten less than my allotted calories (which are already targeting -.5 lbs a week) because I ate only 15% garbage carbs (potato chips, pastries, etc) a day and 30-35% total carbs (includes healthy stuff like broccoli, beans, berries) and didn't feel hungry at all at the end of the day, wasn't hungry til the next day either. Today I ate 30% garbage cals (juice, chocolate, crackers, chips, candy) and 40% carbs and I'm decently hungry right now. Is this really how it is forever??? Smh.
Also nonfat greek yogurt is very versatile, delicious, and filling. I like pairing it with strawberries for dessert/breakfast, or hot sauce + lemon juice + seasonings as a side. Or making tzatziki but without olive oil. It's great.
No. 445814
File: 1732153408635.jpg (110.6 KB, 570x713, il_570xN.3106547168_enjn.jpg)
I have been a fatty-chan my whole life and as such would never exercise my whole life. Well, this year I took up weight lifting and some light yoga, and I would like to announce for the very first time in my life at age 27, I have touched my toes. Kekk, I've never been so excited in my life for something so basic. I've literally never been able to touch my toes even as a kid. It's so exciting to actually be able to do something probably most people can already do.
Anyways, even if it's embarrassingly small progress I'm happy.
No. 445818
>>445814Good job
nonnie, don't downplay your success!
No. 446677
File: 1732611470994.jpeg (72.62 KB, 736x724, IMG_5960.jpeg)
nonas I’m cooked and need advice.
I’m 5’3”, 140lbs. I was an anachan back in college but recovered and was sitting happily at ~120 before everything went to shit. Had a chronic injury develop, moved cities, stopped being as active, and developed a binge eating problem. I don’t think the binge eating is too crazy but over the last few years these things combined have made the scale tip into overweight. I work out a couple times a week and luckily still have a good amount of muscle (it’s genetic, my dad is a lazy ass and has a ton of muscle naturally), it’s just hidden under the fat I’ve put on. I really want to get back to my original weight, but it feels like no matter what I try, I always end up hungry, eating a bunch of random crap, and lazing around instead of working out consistently. I don’t know what to do, because I love cooking and working out, I just don’t do it for whatever reason. Any tips on how to get back into shape/fixing my eating habits?
Related, if other women have workouts they use to get defined muscles, please share them. I’m butch and want to be able to have buff arms but have no idea where to start, especially since most workouts focused on looking bulkier are for moids.
No. 446747
>>446677Make it a 1-2 year plan and just focus on eating better and keeping up good habits like your weekly workouts and a minimum number of steps per day (take a short morning walk or something). Add more vegetables to your diet. Minimize stress and get your sleep. It will all come off.
source: experience and exact same stats as you.
No. 446865
Ok. Enough fucking around. All of my issues with my health, I can eliminate them if I just stop drinking. I've been drinking rum, gradually, for probably 4 months now almost every day. It started with 100 mL, now I'm at half a pint to a pint a day. Just drank my last pint. If I count down now, 9 PM this upcoming Thursday to 9 PM Friday should be the worst of the acute withdrawal symptoms. I'm so sick of the bloat I noticed around my belly, clearly my body trying to protect my liver from all the alcohol I'm ingesting so there's such a bloat. You can see the separation of my skin, ribs, and then the bloat. It's disgusting. It makes me feel so slow, and my back hurts. I barely walk or go outside. I haven't gone so far down into the hole that I'm homeless or jobless or toothless, but I also noticed tonight that my mouth stinks like .. like my diabetic grandpa's breath did when I was a child. It's so over for me if I don't stop now. I guess I'm just posting here because I'm tired of being stupid and playing chance when I can see my mood decreasing, my belly bloating and my skin breaking out. I look exhausted. No more nonnies. Fuck. Just wish me luck in the next 72 hours that I don't crack.
No. 446939
File: 1732698405865.jpg (528.42 KB, 2048x1365, 10ondessert-superJumbo.jpg)
>>433552if you had a choice between being able to eat whatever you wanted, whenever you wanted and never gain weight or have even the most minor and temporary negative health effects, or to simply no longer have any desire for "bad" foods, which one would you pick?
No. 447316
File: 1732870167580.png (Spoiler Image,273.09 KB, 1600x480, one year.png)
Lost 100 lbs in a year
No. 447418
>>445814Good for you
nonny!
>>443306We love to hear it
No. 447571
Any ways I can grow my boobs? I know its all genetics but Im willing to try
also
>>447567 same
No. 447599
File: 1732993522338.jpg (1.07 MB, 1822x2874, how_to_naturally_increase_brea…)
>>447598Dang it. Forgot the image.
No. 447761
File: 1733046546261.jpg (21 KB, 1200x720, The-Zig-Zag-Diet-.jpg)
Has anyone heard of zig zag dieting?
It sounds pretty good on theory from what I understand, multiple cheat days a week AND it helps lose weight without plateauing?
Does anyone have experience with it and can confirm it works?
No. 447773
>>447738Thanks nona. That particular laxative doesn't seem to be sold in my country but maybe I can find something similar.
I'm using the nutrilett Very Low Calorie Diet shakes.
No. 447862
File: 1733084313861.png (234.8 KB, 583x600, despair.png)
i went out for one meal with some drinks to celebrate graduating and it made me gain a kg. this was two-odd days ago now and it's not come down at all. i lost all my progress from the month of november in one night. nonnies, am i fucked?
No. 447903
Locking the fuck in, nonnas.. I’m tired of my clothes not fitting and having rolls. I feel bad for doing this for aesthetic reasons, but my main goal is dressing like I’ve always wanted to, some elegant way without looking fat, dressing for myself. And also to reduce my blood fat levels. I’ll need to battle against the food noise and finally develop a sense of discipline.
I just want to be proud of myself, I’ve wanted to lose weight for years. If any nonna is reading this, thinking they can’t do this (as inget fit, get muscular, get skinny, basically, improve yourself the way you want), I believe in you. I’m trying to believe in myself. I think we can all do it, we can all break the bad patterns we’re in. Let’s do it!
No. 448008
>>447996You don't have to hit enter after every two sentences, it makes your posts across boards stick out. Anyway, cardio is a scam. You should focus on weight-lifting and strength training at the gym. The reason why I say this is because with cardio, you're only burning calories for as long as you're doing the cardio exercise: but, with weight-lifting, you're burning calories while you do the exercise
and you continue to burn calories once you go home, because the muscle repair that's happening post-workout burns calories. My recommendation is to keep going to the gym, but create a workout routine for yourself where cardio isn't the main focus. Maybe it could look something like a 15 minute cardio warmup, a 30 minute weight-training regimen, and then a 15 minute cardio cool-down. You'd still be getting the benefits cardiovascular benefits of cardio, all while toning your muscles, improving your strength, and losing weight.
>Would it be possible to lose the weight … without really changing how I eat?It's really difficult to gauge this if you're not keeping track of the caloric value of the foods that you eat. Losing weight is dependent on a caloric deficit, so if you don't know how many calories you consume per day, it's more difficult to ascertain whether or not you're eating in a way that will help you lose weight. Maintaining a caloric deficit is dependent on knowing you're basal metabolic rate (BMR), which is different for everyone, so if you don't know yours, I suggest getting it tested. Knowing your BMR will help you plan your diet and workouts, and make the process much more efficient and simple.
No. 449056
>>449033the color is really freaking me out, is it always going to be like that?! I can't wait to get my blood tested again, I hate taking these pills.
I'm taking a probiotic and a bunch of other vitamins, and I do eat a lot of fibrous food but I just ordered one of those powders too. gdi
No. 449456
>>448991do you drink a lot of tea nona ? tea is known to block iron absorption, be carefull not to ruin all your effort for a cuppa
also, yes, the black color and the …hardness are mandatory, not mentionning you need forever to get into normal hemoglobine level in your blood, last time i had to go throught this, it tooks me 6 months
i don't known where you are from or what are the brands you use, Tardyferon really wrecks my guts but the timoferol is a little more bearable, you could ask your doctor do change your medicine
No. 449457
>>449253it might sound very boring and not very challenging but i'm keeping the goods habits i managed to keep theses last year, no '' go to the gym, stop drinking, eating a better diet, sleep well and drink more water'' since i'm already doing this
i know i sound like an obnoxious IG fit girl and it looks like bragging, but if i don't do that, i'm just gonna end up sick ( i have a shitty health) plus, in reality, doing all this is closer to granny lifestyle ( drinking soup and sleeping early is very grandma core) than anything glamourous
but the main change this year is getting my teeth fixed with invisalign, this is probably gonna
trigger all my eating disorder because you have to keep those on for 22h a day and i'm probably rather skip any snack than having to brush my teeth all over again because ''' eeeh, i feel lazy''
No. 450770
File: 1734013544455.png (Spoiler Image,882.33 KB, 1024x576, 3.png)
Another comparison (spoilered in case)
No. 450777
File: 1734015471427.jpg (117.53 KB, 860x1211, GDpFq1ZWgAAYVpo.jpg)
>mfw i finally see some bicep growth
it's small and i'm still generally scrawny but it's something
No. 450794
>>450770wow
nonny that is amazing! Good job!
No. 450955
File: 1734041921510.jpg (142.67 KB, 957x720, 1700494067329.jpg)
>start fasting irl
>youtube starts recommending ED videos
wtf
No. 450974
>>450955this is why i will never get a tiktok account, the algorythm will know immedialty that i have ED because i'm always attracted by this insanity and will flood me with ana chan content
this will never ever leave me, better let sleeping dogs lie
No. 452741
File: 1734284979494.jpeg (609.19 KB, 1125x1120, IMG_7162.jpeg)
I’m looking into buying a Pilates mat and possibly an ab wheel and Pilates roll, and now I’m getting sucked into the exercise gadget rabbit hole. Which things are useful for core strengthening exercises and which are just gimmicks? Is there any point to getting a twist board (pic related), for example?
>>452699Watching this video is so weird because I’ve always been the ‘thin friend’ and this is the exact (solicited!) advice I always gave to friends struggling with weight loss who kept comparing themselves to me, but they just got mad at me for it. I guess it helps that this woman started out in the ‘other side’, so to speak?
No. 452774
>>452741get an ab wheel 100% the results are amazing after just a few minutes of daily roll outs and not only for abs but all upper body and core muscles. It's also very cheap. Nothing else will give you actual results, most of the other stuff is bullshit. But an ab wheel used regularly will make you very strong in a very short time. I went from doing 10 daily rollouts to 100 in less than 3 months and it has improved my posture, my back pain doesn't exist anymore, my arms are stronger, it's easier to run, easier to carry things. It's a huge improvement for daily life and makes other types of workouts easier as well. Not to mention the forced tension of the muscles makes you look more compact in a short time.
>>452755fuck crunches worst fucking exercise of all time lmao
No. 453184
File: 1734349544651.png (313.26 KB, 358x388, sagra.png)
>>452853>>452869You don't need crunches but you do need a decent diet and a fairly good workout routine to keep burning fats during most days and keep that body fat percentage in check
No. 454783
File: 1734573857548.jpg (17.63 KB, 720x417, 1733631398023.jpg)
nonitas, what's better for getting rid of skinny-fatness? cardio or resistance training? i don't think i should go lower in weight since i'm 1,59cm and 51kg and i would reach anachan levels. i just want to get rid of my thigh and arm flab, it drives me MAD
No. 454897
>>454866Congratulations on your weight loss, that sounds great! Your friends just got used to the previous version of you and want you to stay like that. This happens when you change in almost any way, not only weight loss. A lot of the times when you implement positive changes in your life, people who have known you for a long time will try to put you back in the place you were in before because changes like that are threatening to them in various ways. They do this to preserve certain group dynamics, their own self image in relation to you etc. On the other hand, you will often find people being supportive if you behave in ways that have a negative effect on your life. It's very
toxic and you should find new friends. I'm so sorry, nona. You can't change them, and you shouldn't expect them to change for you. Don't take it to heart, a lot of people do these behaviors unconsciously.
No. 455478
almost a week in to getting back on track yaeee! finally my body has stopped being constipated so hopefully the number on the scale will stop inching higher despite eating at a deficit
>>454866as someone who went from being obese to normal weight people feel insecure about their own size/choices and theyre projecting that anxiety onto you. no one wants to think they are overeating, but you turning down snacks and whatnot challenges that. the people you see the most will get over it quickly, but people you only see occasionally may have that attitude for years ime
No. 459202
File: 1735123395315.png (Spoiler Image,5.92 KB, 312x552, outline.png)
What do you plan to do next year for your fitness journey?
No. 459209
File: 1735129776149.jpg (11.78 KB, 275x234, 1734212728566.jpg)
I hope I don't sound annoying but so far my diet journey has been good, one small issue is it seems like my body type isn't going to get smaller like I've always wanted. Because of my wide frame, it will most likely stay the same…I've lost like 13kgs and my waist has been only reduced to 3cms, I'm not going to get the skinny body that I want, so I have to settle with the body that I have. I hate it.
A surprise month of Hellmas is now in effect. For the rest of the month of December, VPN posting will be banned.