Fitness…

Anonymous_fiend · 2022-07-13T02:46:40+00:00

Losing weight is 80% diet. You don't need to eat less you need to eat differently. Depending on your height, weight, and activity level r/1200isplenty and r/1500isplenty are good subs for weight loss. R/volumeeating can be helpful if you find yourself hungry while dieting. Since you're busy meal prepping healthy lunches may be beneficial. And frozen veggies are just as healthy as fresh ones. Myfitnesspal is a great tool for tracking calories. I like to view weekly calorie averages instead of daily calories because some days I'm not hungry at 1100 calories but some days 1600 is the right amount for me. Remember it's a marathon not a sprint. If you have a bad day it's just 1 day and won't impact progress much. Small lifestyle changes are more sustainable than being too restrictive with dieting. If you do IF or keto don't be as strict since the recommendations are for men who aren't as influenced by hormones. Men loose weight fast then women so if your husband is joining you on this journey don't compare results.

3500 calories is 1 lb of fat so -500 calories from your tdee a day is 1 lbs of weight loss a week. Cardio burns more than strength training but strength training will help you keep your muscle and bone density. Don't eat back all of your workout calories as workout calculators usually are off.

Out of site out of mind. Keep junk hidden and have healthy snacks available. If you're craving something and the craving doesn't go away after 15 mins either find a way to fill in a healthier way or allow yourself to indulge in moderation. Willpower is a finite thing and takes time to recharge. By denying yourself too much you're likely to overindulge on cheat days or when you're off the diet.

Protein and fiber!!! It keeps you full. Also stay hydrated and sleep 7-9h. Being dehydrated and sleep deprived lowers metabolism and makes you likely to eat more.

Caffeine is a natural appetite suppressant. There's also other plants and herbs that can help too.

Find ways to motivate yourself that aren't food based. Like for every 10lbs you lose treat yourself to a mani or get a new dress.

SunshineSundress · 2022-07-13T02:39:50+00:00

TRP sites for men have many very specific fitness recommendations for quickly getting “cut”/in shape, and I was wondering… are there any recommendations like that for women?

The founder of TRP wrote this in-depth post for us about the science of gaining and losing weight and had a lot of actionable advice for those wanting to lose a lot of weight! It starts off with some tough love, but overall is a super helpful read.

Still, I don’t think there are any ways to lose and KEEP OFF the weight quickly. It really comes with changing your lifestyle and eating habits day by day in a sustainable way. Again, check out the post!

LightOverWater · 2022-07-13T03:27:31+00:00

I could write a long post about fitness & how to lose weight but I think others will have that covered. I'll offer some advice that often isn't mentioned:

Fitness is about small lifestyle changes, not "get fit quick" schemes where you resort back to your previous lifestyle that got you there in the first place. That's why diets fail... you can stop eating fast food or drop you calories but if you going back to old habits you'll end up right back where you start. Some part of your past lifestyle has to die off, whether it's big portions, too much sugar, too many carbs, always sedentary etc.
It seems daunting and many people give up because they set goals too high. You don't have to go all-out. Start somewhere small and build from there. What's most important is building habits. You can actually trigger weight loss by going for daily walks to burn 200-300 calories as long as you're not eating more to offset it. If you decide to get into physical activity, gym, cardio etc. The most important thing is to build a habit of doing it, NOT doing it exceptionally well every time. There will be times when you don't want to go to the gym because you just don't feel like it. Here's what to do: promise yourself that you will go to the gym even though you don't feel like it with the condition that when you're there, you're allowed to go home and there's no hard feelings. GOING to the gym on its own is success in building that habit. And doing a lazy 60% effort workout is better than no workout at all. What's likely going to happen is when you arrive at the gym your emotions shift and you think, "well I came all this way, may as well do something small then I can go l". Sometimes you do something small but other times it gets you in the mood and you have a fanatic workout
Be kind to yourself in the process. You don't have to hit goals perfectly, you can have a cheat day, you can plateau for a bit and all of that is okay. Weight loss is not linear mechanism. It's a choppy jagged line heading in the general direction of where you want to go.

titlejunk · 2022-07-13T03:13:29+00:00

Note: The following advice is not for anyone with an unhealthy relationship with food.

Intermittent fasting is the key, as far as I have found. I usually only eat one meal a day. At that meal I can have absolutely whatever I want. Appetizers, drinks, meats, carbs, cheeses, desserts. I also take vitamins and prioritize veggies and fruits during my break from fast. The rest of the day I don’t eat. And I mean, I consume zero calories from food or beverage. I drink water or unsweetened tea.

It’s super easy if you stay busy all day. You will get hungry but it will pass. Hunger doesn’t build indefinitely. It builds and subsides. I honestly don’t even get noticeably hungry unless I’m being idle.

I make exceptions. Probably too many. I have a standing lunch date with a friend and I consider that my “cheat day” every week. Generally if eating is a social affair I will eat. Meeting friends for brunch, a wedding early in the day, my mom wants to meet for lunch, etc, etc. I’m not as rigid as I perhaps should be, but that feels healthy and right to me. Food is a social experience for me, which is the reason I find it so easy to skip meals that no one else is around for anyway.

persephonv · 2022-07-13T16:36:56+00:00

You’ve gotten a lot of good advice about the how to of losing weight and getting fit, but I just want to commend you on taking your husband’s criticism with a good attitude. I know it’s easy to hear the request to get more into your fitness and keep better care of the house as a mean spirited critique, so good on you for accepting the challenge!

yoshi_the_cat · 2022-07-13T02:44:33+00:00

Hey! Good for you for making your health/fitness a priority. Here’s what helped me: I try to exercise at home 20-30 minutes a day, at least every other day. Days I’m not exercising, I try to take a 20-30 min walk after lunch or dinner. I have a few sets of light hand weights, a yoga mat, and I set my phone up and and follow along to workout videos from Fitness Blender (look on YouTube) or Juice and Toya (also on YouTube). There are also lots of great body weight only strength videos on YouTube. Make sure whatever you choose has a short warm-up, and cool down section of the video, take a little bit of time before you start to warm up your muscles. If you don’t do this, you will probably hurt like hell the next day.

90% of weight loss/getting in shape is diet. I don’t count calories or restrict what I eat, but I do follow a couple of simple rules: everything that I eat should be ‘what it is’ - basically no processed foods, nutrient dense, high protein/fat whole foods, prioritize farm raised animal products, organic vegetables in butter, organic fruits when in season … what works for me is eating pretty low carb, no added sugars, no vegetable oils. Look up Weston A Price or whole 30. You may also benefit from intermittent fasting - I try to eat between noon and six every day, and fast the rest of the time.

Good luck - you may find a totally different set of ‘ingredients’ helps you achieve optimal health - the key is to stick to it, even when you don’t want to! The pay off is great - I went from skinny fat with tube arms, to being a toned strong lady!

cats5483 · 2022-07-13T04:32:23+00:00

consistency is the most important thing. long-term results mean slow weight loss. it took me a few months to lose 10 pounds, but i havent gained it back. in fact im at a very healthy weight for my height and body type.

i recommend calorie counting. i like ccing because you can enjoy a little treat once a day as long as its within your limit. allowing yourself foods your body craves prevents binging from over-restriction. a healthy deficit is important. you still need energy. you can use this tool to calculate how many calories you need and a suggested deficit. myfitnesspal is a great app for counting not only your calories, but your macros as well.

as for exercise, i recommend finding an activity you enjoy and can stick with. consistency is key!! you can lose weight without exercise but ideally you want to have a healthy diet and exercise

breadcake5245 · 2022-07-13T10:50:58+00:00

r/CICO changed everything for me! Counting calories (and eating the number of calories needed to be in a deficit) has been so empowering. And it gives real results.

LadySandcastle · 2022-07-13T11:26:22+00:00

I counted my calories and participated in r/loseit accountability threads to keep me on track.

Basically you find a tdee calculator on Google, plug in your stats and then cut from there. Minimum is 1200 calories in order to get all your nutrients.

Any exercise is good! I never lifted weights because bad knees lol. You can do at home workouts too, like yoga or exercise bands. This is more for overall health than weight loss imo. You'll have to keep the weight off so it's about changing your lifestyle at the end of the day.

RebelSquareWoman · 2022-07-13T13:04:31+00:00

I am also guilty of falling off the wagon when the pandemic hit, and getting back on is surprisingly hard after having spent 6 years exercising religiously before.

As people have mentioned, diet is the biggest part of weight but exercise is a very useful supplement. for diet I have always been very emotionally resistant to self denial but i tracked my food and calories for a time and cut out or reduced the top few things that added the most calories (cream/sugar in coffee, pasta/bread etc..) and reserved really indulgent things for special occasions it became a very satisfying diet pretty quickly.

As a busy mom I have found that the most time efficient and effective workout type to keep fit is :

-weight lifting: it helps keep women slim and toned in a feminine way, the calories burned per minute of activity is many times higher than almost all other forms of exercise which makes it very time efficient. If you don't have access to weight lifting equipment you can buy a 50 lb sandbag from a hardware store, stick it in an old gym bag, wrap it in duct tape and you have a great multipurpose free weight.

As a secondary option if you don't have easy access to the facilities for weight lifting I'd recommend HIIT activities like jump rope paired with body weight exercises (push ups, lunges, planks etc..) .

I'll mention pilates because they are also highly effective and time efficient BUT I find that for a workout to be sustainable it needs to have a balance of suffering vs reward and with pilates I find they are just nothing but desperate pain.. they do a great job getting you fit but there's no reward big enough to suffer 20 full minutes of pain for years on end. weight lifting however has regular rest periods within which you can get a warm satisfying endorphin rush which is a great reward for the short bursts of activity.

2022-07-15T12:20:30+00:00

Your current body is a reflection of your daily habits. Nothing more and nothing less. Your body weight is simply calories in - calories out. There isn't any magic pill or exercise or surgery that can change this.

There are some things you can do to manipulate the calories you burn to make weight loss more effective. Strength training is the best kept secret for women's fitness goals. It raises your metabolism so you can eat the same amount of food and look much leaner and thinner, though your scale weight might not change much.

The other thing I'd recommend is to focus on good eating habits:

Only eat when physically hungry and stop when NOT hungry (so don't be full!) This one is hard but you'll find you don't need much food at all to be not hungry as opposed to being full. Being full is not the goal, being "not hungry" is. Your body is equipped with hunger and fullness cues; it can tell you how much food you need better than any calorie calculator can.

Whole foods over processed foods. Make your own french fries by cutting up a potato and baking or air frying the fries. Make your own jam (you know exactly what went in it). Make your own bread. Etc etc. Some stuff is time consuming but a lot of stuff can be "bulk prepped" (bake 6 loaves on a weekend and freeze the rest for the coming months).

Prioritize protein and fiber. Your body needs protein more than any other macronutrient (the others are fats (which are very important for brain, eye and skin health) and carbohydrates (which are important for energy and hormone balance)). It also keeps you feeling fuller much longer and starts a metabolism cascade that prioritizes fat burning. Fiber helps keep you full and regular, and has also been shown to help maintain a healthy weight.

"Quickness" is never, ever your friend. Losing weight quickly is a recipe for disaster as you will also lose muscle mass with the fat and muscle burns so many calories when you're literally just sitting and doing nothing. You took several years to put the weight on and so naturally it would make sense that the best way would take several years to lose as well. Losing weight quickly also doesn't give you the time to address the habits that led to the weight gain in the first place.

Weight loss is very, very hard and you literally gave birth to living beings and survived a whole pandemic, so be kind to your body. Your body does so much on a daily basis and allowed you to survive childbirth and a pandemic; looking at weight loss from a place of self-care and "ok I'll take care of you now, body" is much more constructive IMO than beating yourself up for gaining weight. Good luck and always remember that your body has helped you through so much!

Scared-Tea-8911 · 2022-07-16T00:35:26+00:00

Thank you all so much for your comments and advice! 💕💕💕

angelicasinensis · 2022-07-13T04:41:39+00:00

I would love to gain weight but do all of this for health reasons and this is what leaves me constantly small so here ya go;

gluten free/no refined carbs/ no processed sugar, daily intermittent fasting of 16-18 hours (I usually go 14-16 but for trying to loose weight I hear 18 is ideal)- I eat mostly vegetables, protein and tons of fat- fat and protein are important so that your body is full- I love doing vegetable (no fruit) juice instead of lunch some days or as a snack- I also focus on lots of green things/salads- If I go for fruit I generally do berries or tart apples.

Great-Gap1030 · 2022-07-13T08:12:08+00:00

For routines:

https://www.reddit.com/r/Fitness/comments/37ylk5/a\_linear\_progression\_based\_ppl\_program\_for/ is a beginners' PPL program designed for 3 times a week.
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended\_routine/ is for bodyweight fitness, 3 times a week.
For fitness wiki workout routines we have https://thefitness.wiki/routines/ though I suggest the beginner routine first, unless you're very strong for a beginner (then maybe the intermediate).
And http://www.rohitnair.net/pp/# for even more routine suggestions.

You can gain some muscle which would help you lose weight. And also... you'd be able to eat more without gaining.

Vampsgold · 2022-07-13T09:17:51+00:00

Diet wise - don’t buy any sugary/fizzy drinks, sugary snacks or chips. Just don’t buy them so they’re not in the house for you to eat.

For your water intake, buy yourself a bottle to fill and carry with you during the day.

Have healthy snacks ready to munch on, I buy sugar snap peas, cook roast capsicum with garlic thinly sliced in it with basil and olive oil, I roast sweet potato, etc so that i have heathy foods to snack on instead of going for the naughty food. Pre plan healthy foods so that they are as easily there to grab as the usual junk food would be.

Exercise helps but it’s such a small component, great for general health though and energy.

2022-07-14T23:59:05+00:00

[permanently deleted]

Title	Fitness…
Author	Scared-Tea-8911
Upvotes	32
Comments	44
Date	July 13, 2022 2:08 AM UTC (4 years ago)
Subreddit	Posted in /r/RedPillWomen
Original Link	https://old.reddit.com/r/RedPillWomen/comments/vxrv35/fitness/
Archive Link	https://theredarchive.com/r/RedPillWomen/fitness.1123334 https://theredarchive.com/post/1123334

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