Hi LoseIt
I went from 298lbs(135.2kg) to 273lbs(123.8kg) so far, my final goal is 240lbs.
Headsup: My doctor prescribed me a semaglutide and this may play a role in whats been happening, however i only started taking it (0.25mg weekly) after i went from 298lb to 280lb. Trying to be aware of how i find myself actively not wanting to eat most times, and it may be due to this or at least partial. Apparently most overweight or obese people are in the prediabetic zone and do not know it, check with your doctor!
Things that I did that made it much easier:
- iced tea: if you drink soda or juices often this may impact you the most tbh. I bought a brita pitcher and a box of green tea bags(you can try black tea or even irish breakfast). I would boil a pot of water, and infuse about 4-5 tea bags in it -> let it cool quickly (threw some ice in it) and then poured it into the brita pitcher -> throw out the tea bags -> and kept it in the fridge. Cutting sugar when drinking this will help you much more than you might think. Whenever I want to drink something sweet, I pour a glass of it, squirt some ReaLemon lime juice in, and use 2-3 packets of Stevia. Im getting my fix, its refreshing, homemade, and zero calories. Applicable to coffee too if you're a coffee fiend, if you've been adding sugar to it, move to either stevia or some other zero calorie sweetener.
- fiberOne brownies: these are hated universally as far as i can tell, i dont mind them really. whenever I crave something to snack on, I be sure to grab one and eat it slowly. You might hate the taste, it will prob make you gassy as hell and kill your toilet. Ive been snacking on these for many months now, and i no longer experience this, maybe my body got used to having it who knows. The fact that they are 70 calories makes it very easy for me to manage my daily count.
- protein: helps curb your appetite hard, used for strengthening/enlarging muscles on top of vital bodily function. I started taking whey, but moved to casein because it feels more filling(but taste/texture is something many seem to hate). I eat anywhere between 110 and 160 grams of protein per day. Most of it is from the powder mix. Rest would be from chicken, tofu, seafood, turkey. (doc told me to cut out red meat and dairy)
-water: i remembered in bootcamp, they would make us drink an OBSCENE amount of water throughout the day. and on top of the brutal calisthenics and cardio we did throughout basic training, i remember i lost about 40 lbs in 8 weeks and felt extremely fit. what was surprising is that during meal breaks, i remembered eating EVERYTHING I COULD back then... i would easily down 3000+ calories daily. it might be trivial to mention, but drinking a TON of water throughout the day really does make a difference!
- carbs: im asian, so most meals i eat typically has noodles or rice. I remove about 30-40% of whats in my bowl, put it aside and eat whats left. Sometimes I may not even finish it because i feel so full(really going ham on protein throughout the day helps me not overeat)
- sleep: across the days i went from 298 to 273, weight dropped more noticeably while feeling refreshed on days i slept 7+ hours. Most when I overslept (like on the weekends). The days where my sleep schedule got messed up and im rekt in the day is when it felt like its being hindered/at a standstill.
worth a mention: my sister and niece visited for a week, and she told me to get goldfish "but WHOLE GRAIN! MAKE SURE ITS WHOLE GRAIN!" for her kid. I checked the nutrition label because i was curious, turns out about 55 pieces come to 140 calories. Not bad! (you can check here for the label) when they left, there was still half the container left (i grabbed the huge one lol) and sometimes I would pour out a small bowl and snack on it when i craved something.
So if you're looking for some ideas/things that may be helpful, this is what made it very easy for me. I hope they are helpful for others too.
(I do alot more calisthenics and weight training now as well, but that doesnt seem to be worth mentioning as im sure its pretty common knowledge.)
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/14lynvy/key_things_helping_me_25lbs113kg_lost/
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