#weight loss exercises at home in 1 week

[weightlosspillsandsupplement]

How Long Does It Take to Lose Weight?

Losing weight can be a challenging and time-consuming process, and one of the most common questions people have when starting a weight loss journey is "How long will it take?" The answer to this question is not straightforward, as there are many factors that can influence how long it takes to lose weight, including a person's age, gender, starting weight, diet, and level of physical activity. In this article, we will explore some of the key factors that can impact weight loss and provide some guidelines on how long it might take to see results.

One of the main factors that determines how long it takes to lose weight is the rate at which a person loses weight. On average, most people can expect to lose about 1-2 pounds per week, although this can vary depending on factors such as a person's starting weight and level of physical activity. For example, someone who is very overweight may be able to lose weight faster than someone who is only slightly overweight.

Another important factor is a person's diet. To lose weight, a person must create a calorie deficit, which means that they must burn more calories than they consume. This can be achieved through a combination of diet and exercise. A healthy, balanced diet that is low in calories and high in nutrients can help a person lose weight more effectively than a diet that is high in unhealthy, processed foods.

Physical activity is also a key factor in weight loss. Exercise can help a person burn calories, build muscle, and improve their overall health. It is generally recommended that adults get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. However, the specific amount and intensity of exercise needed will depend on a person's goals and fitness level.

½ Teaspoon Of This Berry Mix Burns Fat 320% Faster!

here are some additional tips for losing weight:

Keep track of your progress: It can be helpful to track your weight loss progress by keeping a food and exercise diary or using a fitness app. This can help you stay motivated and make any necessary adjustments to your diet and exercise routine.

Stay hydrated: Drinking plenty of water can help you feel full and satisfied, which can make it easier to stick to your diet. Aim for at least eight 8-ounce glasses of water per day.

Don't skip meals: Skipping meals can cause your body to slow down its metabolism, which can make it harder to lose weight. Instead, try to eat regular, well-balanced meals throughout the day.

Get enough sleep: Lack of sleep can cause an increase in appetite and cravings for unhealthy foods. Aim for at least 7-9 hours of sleep per night to help support weight loss.

Find a support system: Losing weight can be challenging, and it can be helpful to have the support of friends and family. Consider joining a weight loss support group or enlisting the help of a dietitian or personal trainer to help you stay on track.

Be consistent: Weight loss takes time and consistency. Don't get discouraged if you don't see results right away – keep making healthy lifestyle choices and the weight will eventually come off.

In conclusion, the amount of time it takes to lose weight can vary significantly from person to person. It is important to set realistic weight loss goals and to make healthy lifestyle changes, such as eating a balanced diet and getting regular exercise, to achieve them. It is also important to be patient, as losing weight takes time and consistent effort. With dedication and persistence, it is possible for anyone to reach their weight loss goals.

[rsg-energya]

How Weight Loss Without Exercise?

Here know, How Weight Loss Without Exercise? How Weight Loss Without Exercise in 1 Week? How to Lose Weight Fast Without Exercise in A Month? How to Lose Weight Fast Without Exercise Overnight?

[vskitty]

daily check-in: november 8th

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 min

abs: abs workout- at home total core routine 10 min

workout 4: 5km walk

posture & flexibility exercises:

lower back stretch: how to do a backbend fast! back flexibility stretches for beginners

step count: 11,058 steps

fasting:

stuck to my fasting window (12 pm - 6 pm): yes

notes: super easy to stick to my fasting today

water intake: 3 litres

weight: 56.7 kg (exam stress weight increase)

zone minutes: 20 minutes

supplements:

supplements taken today: b6, b12 and women's multivitamin

sleep quality:

hours of sleep: 7 hours + 40 mins

quality: fair

[oumermuktar]

The Okinawa Flat Belly Tonic is a new one of a kind weight loss “tonic” supplement. It helps men and women burn fat fast using a simple 20-second Japanese tonic.

[femmefatalevibe]

Femme Fatale Guide: Healthy Habits To Look & Feel Your Best Without Restriction or Unrealistic Routines

Realistic ways to maintain a healthy life/body/appearance (size and weight are all personal, not the most important metric – for certain). No diet culture or delulu-land tips here.

What I've done to maintain my 30-pound weight loss for over a decade, glowing clear skin (no pimples or discoloration, etc.), and super healthy, full & shiny hair, still living life and enjoying it – the mindful way.

Eat home-cooked meals & (plant-based) whole foods – 90-95% of the time

Incorporate at least 1 salad into my daily routine (either a large, hearty lunch salad or a simple green salad as a starter with dinner)

Include at least 1 fruit/vegetable in every meal or snack

Never restrict food groups – whole grains/potatoes, healthy fats, protein-rich plant foods, and produce are all essential to consume every day

Focus on meals, but have whole food snack options on hand to enjoy if genuinely hungry (mainly fruit, lupini beans, edamame, carrots/celery/cucumber with hummus, plain popcorn, handful of almonds/cashews)

Have breakfast after one coffee (before a second) and have dinner late enough (8-9:30 pm) to curb late-night hunger

Only have fruit and tea after dinner; Always stop consuming food at least 3 hours before bed for better sleep/digestion

Order whatever I want when going out to eat, but split dessert

Have at least one indulgent meal/dessert per week

No sugary cocktails – wine, champagne/prosecco, martinis, gin & tonic, margarita, French Connection, Sambuca, Grappa, tequila on the rocks, etc. are great options. Bellinis/fruit plus wine/spirits cocktails are a good middle ground. Sugary drinks worsen the hangover – big-time

Perceive healthy eating as a form of enjoyment, creativity, and nourishment, not restriction or deprivation (it's not if done liberally enough)

Consume a vitamin B12 and vitamin D supplement daily. Keep digestive enzymes on hand for when they're necessary

Always have a large glass of water first thing in the morning (before coffee) and by my side all day long

No soda, juices, sugary drinks, etc. Black coffee, tea, and water only on the daily – wine and no-sugar alcoholic drinks on rare occasions. Smoothies can be a great snack or breakfast, though!

Incorporate an (almost) daily walk into my schedule as a form of exercise and a mental health reset (I aim for 4-5 miles/10Kish steps per day on average)

Do short, low-impact strengthen training exercises 3x a week (15-30 mins each usually) for bone health & toning

Never forcing myself to do strenuous exercise/workout formally in a gym – it's not for me; it doesn't make me feel/look better and throws my hunger & energy levels way off. To each their own, though

Have a variety of playlists ready to go for waking up, working, dancing, walking/workouts, doing chores, and reading/relaxing

Internalizing that sexual health is a core aspect of your health & well-being – on all counts

Maintaining a simple skincare routine 2x per week with high-quality products and a couple of weekly treatments

Prioritizing my body care routine with as much as my facial skincare routine

Wearing at least SPF 30 daily

Exfoliating 2-3x per week

Learning what hair products work for my hair type; Using a deep conditioning mask and a scalp mask weekly

Using only cold water when washing my hair

Incorporating face & body massages into my weekly at-home routine

Using Uriage lip balm, hand cream, and deodorant religiously

Flossing 1-2 times a day/using an electric toothbrush

[wanttobepr3tty]

Some Helpful Strategies to Avoid Loose Skin when Loosing Weight

1. Lose Weight Gradually

Aim to lose 1–2 pounds per week. A slower rate of weight loss allows your skin more time to adjust to body changes. I know it's not what we want to hear but if you want to look amazing at your ugw you can follow this 📉

2. Stay Hydrated

Proper hydration improves skin elasticity, making it more resilient. Drink plenty of water throughout the day. Aim for around 2-3 litres of water everyday 💦

3. Prioritize Strength Training

Incorporate strength exercises (like resistance band workouts, weightlifting, and bodyweight exercises) to build and tone muscle, which can help fill out the skin as you lose fat. I recently started doing resistance band workouts at home and liking it so far!

4. Get Adequate Protein

Protein-rich foods can support collagen production, helping keep skin firm. An optimal protein to Carb ratio in your diet will go a long way! We should at least have 0.36 g of protein per pound of body weight. Since I'm 135 lbs, I should aim for 49 g of protein daily

5. Include Collagen and Antioxidants

Foods rich in collagen-building nutrients (like vitamin C) can help with skin elasticity. Bone broth, citrus fruits, and berries are good sources.

6. Moisturize Regularly

Using a moisturizer with vitamin E or other skin-nourishing ingredients can help maintain skin elasticity. I started using Bio Oil not too long ago so let's hope for the best results! It helps with fading stretch marks too.

7. Consider Skin-Firming Exercises

Exercises that target areas of concern (like squats for thighs or tricep exercises for arms) can improve the appearance of skin as it adjusts.

With these steps, you can minimize loose skin and support your body’s natural ability to adjust during weight loss

I'm gonna implement these tips and I hope it helps some of you guys too 🫶🏻

[lucozaynkisses]

Weight loss tips 🙂‍↕️🩰

I actually used to weight 145 lbs now I weigh around 129 and want to reach 120 here’s some things I’ve noticed make it easier for me to stay consistent

1. Eating less instead of cutting out foods!

This is a major one. I need to make sure my body doesn’t feel restricted because the moment I over restrict is the moment everything goes to shit and I end up eating everything in front of me. Eating smaller portions is key.

2. Try to stop thinking so much about food

This one is so hard but it really helps when I stop focusing so much on food. Realize food is not the most important thing in the world. Don’t think so much about what the next thing ur gonna eat is when u just ate or that thing ur going to where ur prob going to eat more than u should. Live in the moment and try to focus entirely on something else. Food is just food.

3. Don’t weigh urself every second of the day!

The most discouraging thing is looking at the scale and seeing it went up a little when in reality it’s only temporary. You’re setting urself up for failure when u constantly weigh urself so set a limit to how many times u can weigh urself. I am now only doing it once a week.

4. LIMIT STRESS AS MUCH AS POSSIBLE!

The whole reason I gained so much weight when I weighed 145 was because of the amount of stress I had in my body. No matter the amount of exercise I did and how much I dieted I never lost weight. I literally beg u guys to do everything u can to keep ur stress levels as low as possible. It will seriously delay ur results. This also means not turning weight loss into something stressful.

5. Do things gradually

The easiest way to make urself give up and fail is by going directly into hardcore exercise and hardcore restriction. Start with things you know you can stay consistent. Like for example I’m only doing a 20 min at home full body Pilates that isn’t so hard for me to do and a leg workout that’s super quick and only doing them 3x per week rn. Now that I’ve started to get used to it I’m adding more. Same thing with a calorie deficit. Lower ur calorie intake gradually. This is the best way to get urself used to a new lifestyle.

6. LONG TERM RESULTS IS BETTER THAN QUICK RESULTS!!!

Trust me I know this is one of the hardest things to hear but ur life will be so much easier once u accept it. Patience is key in this process. I could go restrict myself to the extreme to lose weight and make myself sick but that route will always end badly. It will always end with you gaining the weight back and being even more upset because u got there and gained it back. The only way to have results that are maintainable is by having patience and staying consistent

7. Turn jealousy into motivation

When u look at other girls with the body that u want, instead of feeling jealousy, anger, and hatred, stop making excuses as to why they have it and why it’s not possible for u. They are not special and if u really want it u can have it too. Turn that negativity into motivation to also get there. U can do it!

8. Learn to trick ur brain

I’m Brazilian and we eat rice and beans everyday. So what I do is ill put like 1-3 spoons of rice and then put so much more beans which that makes me think I’m eating way more rice than I am. We also have spaghetti a lot and I’ll do the same thing so im not having too many carbs. I also fill my plate with veggies.

9. Meal prep

This one is super helpful. Also helps me to not think so much abt food. Sometimes I’m too lazy but I like leaving chicken in the fridge already cut and seasoned and it’s so helpful so that when I’m hungry I don’t have to take so much time making food and that helps me not snack on whatever I see before my food is ready.

Hope this was helpful! 💋🫶🏼

Xo, Ary

[p3rf3ct-ang3l]

ANGIE'S @N@ ATTITUDE

hello again 3db1r! i've decided to make a list of my restriction plans for the next few weeks, i've realized that i b1nge less whenever im documenting online so i'll also be sharing my results as i go....

My current stats as of 8/28/2024:

Height: 5'2ft

cw: 129.81b (currently after eating 132.61b) along with high bf%

gw: 1151b

my current goal is to lose 15 lbs, around 52500kc I need to lose before halloween, a weekly deficit of 5900c and a daily def of 850c atleast so ill make my max 1000 a day ^^

im gonna continue my intermed fasting but instead of breaking in at 3-4, ill only break at 5pm or whenever my family comes home, and go back to fasting after dinner immediantly

My e%ercise r0ut1nes:

my plan is for a minimum of 10k steps everyday, along with 30 minutes -1 hour of either treadmill or various exercise video routines, my treadmill be at an incline of 7 and at speed 3.0 every 4 minutes, while my 5th minute be at 3.5. if i dont feel like doing my treadmill here are the videos ill do until my session is completed!

i want to be active for atleast 5-6 days of the week, the best exersice is one you can make yourself WANT to do after all....

r3str1c10ns:

basically everthing im not allowing myself to eat to set boundries, ill be updating here probably often

ice cream

chocolates non protein based

chips of all kinds

yogurts over 150

egg yellows

liquid c4lz 20 cals if not protein based (200 max)

nuts

gum c4lz or jelly c4lz over 20

baked goods or brownies

breads unless otherwise

ill be updating with the tag #angie diary and #ana angels🪽 with the respective weeks, my diet starts tomorrow at 8/29/2024 and ill be updating with my weight and thoughts, until then <3

[peachandpinwheel]

I have ADHD and a history of disordered eating and weight loss behaviours, so I struggle with both exercise and exercise culture.

Alas, I am now in my 30s, and if I don’t move my body with some regularity, it impacts my neck, my back, my digestion and my anxiety.

This year I’ve been working on finding ways around the barriers to exercise for me (in short: it’s boring, it takes too long, it’s a sensory nightmare) and I thought I’d share some of what I’ve learnt in case it helps anyone.

So for people who struggle to exercise regularly for various reasons, I offer some encouraging literature from actual peer-reviewed science:

Limitations to your movement or energy? Static stretching can stimulate muscle growth

Struggling with the dreaded 10,000 steps? It’s an arbitrary figure. Yes, walking more and walking regularly is good for you, but getting just 4000 steps a day can lower your mortality risk.

Struggling to find time for cardio? 5 minutes of running a day at any speed reduces risk of cardiovascular disease and mortality

Struggling to workout regularly? One 20 minute resistance session a week sees results for many people - 1 set done to failure, for 6 exercises, and you’re done. 

(You can choose your own adventure on the exercises based on your needs or goals, but the original paper recommends multi-joint movements that occur in daily life such as pulling, pushing, and walking-motions for the most holistic benefits.)

(Side bar: the same paper also notes that if you have previously done training but stopped, you’ll likely get those muscles back quicker on return because your neural pathways are already built. Time spent is never wasted!)

There’s actually a company that specializes in training you this way (I can’t speak for them as they’re not in my country, but I like the concept - workouts are designed to be sweat free, done in street clothes, 20 minutes a week).

And of course, a standard Tumblr plug for Everyday Calisthenics, for short daily workouts you can do at home and adjust to your abilities.

If you’re struggling mentally with exercise, I found No Sweat by Michelle Segar (free audiobook on Spotify Premium) really helpful (though I will caution it does include some occasional references to losing weight that could be triggering).

The focus of this book is the idea that exercise doesn’t have to look or feel a certain way. All movement is good movement, and only enjoyable movement is sustainable in the long term. It’s just as meaningful to dance to your favourite song for 3 minutes as it is to go for a 1 hour boxing session, if that’s the way you enjoy moving.

If you have any further recommendations, please don't hesitate to add!

[sinner-as-saint]

This might seem completely odd [which if it made you uncomfortable, please don't respond and I'm so sorry 🩵] but as one of my favourite writers here that I engage frequently, I am seeking your opinion or motivation, too: what piece of advice you'd give to someone who struggles to take an action for weight loss? Like I am not overwhelmingly overweight, yet definitely on the chubbier side which if I lose kinda 17 lbs (around 8-10 kg to be exact) I'd be much more comfortable in my own skin, but literally been free for a week (Hence I took break from everything that consumes my time) but never could do any shite and it's so annoying :/ I have the opportunity to do exercises or have long strolls but laziness and lack of enthusiasm are killing me.

I struggled with the same thing a few years ago. Here's what helped ME (I'm not saying this is gonna work for everyone, but this is just what worked for me to get motivated to become 'healthier')

1. Make playlists (believe me, music helps a lot to get you moving)

2. Make to do lists for small workouts, you don't have to get a gym membership right away but start small (maybe at home workouts etc but be safe and don't hurt yourself)

3. Make vision boards (pinterest worked for me because I have to romanticise the shit out of everything at all times, plus you can find lots about at home work outs, how to make healthy snacks etc)

4. Set small goals for yourself (ex: get a 20 min mini work out in the morning instead of hardcore stuff, go on short walks instead of a full hike etc)

5. Whatever you do, make sure you're comfortable. If you have a dog, take it for walks frequently. You don't want to go through a sweaty workout, do some yoga instead.

6. Stop comparing yourself to others bc healthy looks different on everyone

7. Be outside more. I find that being outside makes me want to be more active.

If anyone has anything else to add, we would appreciate it <3

[kittysdiary]

What are some good workouts for wanting no waist?

Well basically a hourglass workout , because i don’t know where to start

Here is my workout routine!

Side note: I have PCOS (Polycystic Ovarian Syndrome) so my workouts are low intensity with a big focus on lifting weights as it is more beneficial to my health + weight loss journey. I’ve done HIIT and CrossFit in the past, both are fun and a great way to incorporate cardio into your workouts.

{Gym}

Day 1: Lower Body

I typically go until failure aka as many reps as I can do on my leg days. But doing 3 sets of 15 reps is a good starting point or doing as many reps as you can within 60 seconds. Play around with the weights on each machine and do as many sets and reps your body is most comfortable with doing.

10-15 minute warm up on the StairMaster

Leg Press Machine 3x15

Seated Leg Curl Machine 3x15

Hip Abductor Machine 3x15

Glute Kick Back Machine 3x15

Leg Extension Machine 3x15

Weighted Hip Thrusts 3x15

Weighted Lunges 3x15

Weighted Squats 3x15

Don’t forget to do glute activations with a resistance band my favs include: fire hydrants, donkey kicks, leg kickbacks, glute bridge and hip abductors.

Day 2: Upper Body

15-20 minute warm up on the Treadmill. (Low speed + at an incline)

Seated Row Machine 3x15

Torso Rotation Machine 3x15

Chest Press Machine 3x15

Shoulder Press Machine 3x15

Wide Grip Lat Pulldowns 3x15 (pull downs are really great for that snatched waist look! there are so many variations to try but these workouts are gonna be your bestie trust!)

Any of the Crunch Machines 3x15

How you build your workout routine is completely up to you and your research. I personally try to go to the gym 3-4 days a week with 3 days focused on glutes!

Day 1 would be a leg day, Day 2 would be an upper body day, Day 3 would be another leg day and Day 4 would be a mix of upper and lower body.

Some people prefer having different days dedicated to target specific areas in an in depth way like one day for legs, one day for abs, one day for arms and one day for back!

{At Home}

I like to follow fitness YouTubers who have free workouts plans to follow while you’re at home. JaneKate Fitness is my fav and she posts workout routines to follow each month!

Here are some at home equipment I’ve invested in for my at home workouts:

Yoga Mat

Resistance Bands

Ankle Weights

Dumbbells

Kettle Bell

These are just a few examples of exercises you can use as a starting point. Fitness is such a broad topic so there’s a lot of information surrounding it.

I built my workout routine by doing lots of research and watching workout videos + fitness routine videos on both TikTok and YouTube.

Remember to stay hydrated and focus on being the best you can be for yourself!

[healthy444]

What are the best workouts for quick weight loss using at-home gym equipment?

Here is a detailed overview of the best at-home workouts for quick weight loss using gym equipment.

Principles of Effective Weight Loss Workouts

Calorie Burn: Focus on high-intensity exercises to maximize calorie expenditure.

Strength and Cardio Combination: Strength training builds muscle, which increases metabolism, while cardio helps burn calories immediately.

Consistency: Aim for at least 5-6 sessions per week.

Progressive Overload: Gradually increase weights, resistance, or intensity to keep challenging your body.

Equipment to Use for At-Home Workouts

Dumbbells

Resistance bands

Kettlebells

Jump rope

Treadmill or stationary bike (optional)

Adjustable bench or step platform

Stability ball

Workout Plan Overview

This plan combines HIIT (High-Intensity Interval Training), strength training, and core stabilization to target fat loss and muscle building.

Day 1: Full-Body Strength Training

Purpose: Build muscle to increase resting metabolism.

Workout:

Dumbbell Squats (3 sets of 12-15 reps)Primary muscles: Quads, glutes.Tip: Keep your back straight and engage your core.

Push-Ups (Weighted if Possible) (3 sets to failure)Primary muscles: Chest, shoulders, triceps.

Bent-Over Dumbbell Rows (3 sets of 12 reps per side)Primary muscles: Upper back, lats.

Plank with Dumbbell Row (Renegade Rows) (3 sets of 10 reps per arm)Primary muscles: Core, back.

Dumbbell Deadlifts (3 sets of 10-12 reps)Primary muscles: Hamstrings, glutes, lower back.

Day 2: HIIT Workout with Cardio Equipment

Purpose: Maximize calorie burn in minimal time.

Workout:

Warm-Up: 5 minutes at moderate intensity on a treadmill or stationary bike.

Intervals:Sprint for 30 seconds (treadmill/jump rope).Recover for 1 minute (light jogging or marching).Repeat for 8-10 rounds.

Cool-Down: 5 minutes of light stretching.

Day 3: Upper Body and Core

Purpose: Sculpt upper body muscles while engaging the core.

Workout:

Dumbbell Bench Press (3 sets of 10-12 reps)Primary muscles: Chest, triceps.

Overhead Dumbbell Press (3 sets of 10 reps)Primary muscles: Shoulders.

Russian Twists (Weighted) (3 sets of 20 twists)Primary muscles: Obliques, core.

Plank to Push-Up (3 sets of 10 reps)Primary muscles: Core, shoulders.

Tricep Dips (Using Bench) (3 sets of 12-15 reps)Primary muscles: Triceps.

Day 4: Active Recovery or Yoga

Purpose: Allow your muscles to recover while improving flexibility.

Workout:

20-30 minutes of yoga, focusing on hip openers, hamstring stretches, and core engagement.

Day 5: Lower Body and Cardio Circuit

Purpose: Build lower body strength and boost metabolism.

Workout:

Bulgarian Split Squats (3 sets of 10 reps per leg)Equipment: Bench or step platform.

Kettlebell Swings (3 sets of 20 reps)Primary muscles: Glutes, hamstrings.

Lunges with Dumbbells (3 sets of 12 reps per leg)Primary muscles: Quads, glutes.

Jump Rope: 2 minutes high-intensity.

Step-Ups (Weighted) (3 sets of 12 reps per leg)Equipment: Bench or sturdy platform.

Day 6: Full-Body HIIT

Purpose: Accelerate fat loss.

Workout:

Warm-Up: 5 minutes of dynamic stretches or light cardio.

Circuit (Repeat 4 rounds):30 seconds Jump Squats30 seconds Push-Ups30 seconds Mountain Climbers30 seconds rest

Cool-Down: 5 minutes of stretching.

Day 7: Rest or Light Active Recovery

Take a day off or engage in light activities like walking, stretching, or a leisurely bike ride.

Nutrition Tips to Enhance Results

Calorie Deficit: Ensure you burn more calories than you consume.

High-Protein Diet: Supports muscle recovery and keeps you satiated.

Stay Hydrated: Drink at least 2-3 liters of water daily.

Timing: Eat balanced meals before and after workouts for energy and recovery.

Tracking Progress

Use a fitness tracker to monitor calorie burn.

Measure your waist, hips, and weight weekly.

Adjust workouts or intensity every 2-3 weeks for continued progress.

P.S. "Quit Dieting Forever! Discover the Easy, New Way to Shed Pounds!"

[rsg-energya]

How Weight Loss Without Exercise

Here know, How Weight Loss Without Exercise at Home? How to Lose Weight Fast Without Exercise Overnight? How to Weight Loss Without Exercise and Diet? How to Burn Fat Without Exercise Naturally?

[vskitty]

daily check-in: november 9th

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 min

glutes: the best at home booty workout 20 min

posture & flexibility exercises:

back exercise/stretch: shoulder & back mobility workout 10 min - so great i really recommend!

hips/legs stretch: get the middle splits fast! stretches for middle split flexibility 10 min

fasting:

stuck to my fasting window (12 pm - 6 pm): yess!

water intake: 3.5 litres

what i ate:

lunch: tofu rice paper rolls

dinner: watermelon, strawberries, mandarin + a small slice of vegan apple cake (ik random)

weight: 56.5 kg

zone minutes: 50 minutes

supplements:

supplements taken today: iron, b12 and women’s multivitamin

sleep quality:

hours of sleep: 8 hours

quality: good

[ivyshrinks]

semaglutide update: week 14

my last update wasn't a very informative one, so I'm going to try to talk a bit more about what's been going on lately in this post! I'll make some bolded headers for different topics I discuss in case there's anything in particular you do or don't care about.

weight update

I haven't had the best few weeks. I've been eating kind of like an asshole - ordering doordash a lot, started (and stopped) drinking alcohol again, etc. however, I've been back on track for a bit now, and I'm down to a new low weight of 347.7 lbs (down from my april hw of 390 lbs and my july 9th sw of 380 lbs). this means I'm a little over 30 lbs down in three months! losing at a rate of 10 lbs/month is great, and I'm really happy with the progress I've been making.

medication update

I'm still taking 20 units of compounded semaglutide a week, which I think (based on the concentration of my meds) is equivalent to the 1.0 mg dose of the actual stuff. I plan on staying on 20 units for a while, maybe throughout my next vial of medication (which should last about 10 weeks at 20 units/week), then I might discuss with my doctor going up a bit if I feel like I need it. I think the therapeutic dose of wegovy for weight loss is 1.7 mg or 2.4 mg, so I'm still technically below the therapeutic dose, but it's been working fine and I don't want to jump up in dose too soon if it's not necessary.

struggling with knowing when to stop eating on semaglutide (tw: vomiting)

something I've been struggling with is getting used to my new stomach and fullness cues. I never really had fullness cues until starting semaglutide, so I have a hard time knowing exactly when to stop eating. this means I often eat slightly too much, and then immediately have to go vomit - not self-induced, but just too much in my stomach that my body rejects it. I've been vomiting a few times a week from eating a little too much during my regular meals, which is something that really bothers me. so now I'm trying to be more mindful of portion sizes, how much I put on my plate, and unlearning being part of the "clean plate club." I always feel the need to finish everything I put on my plate, but I need to realize that it's okay if I save some leftovers for later or even throw away the rest of my food when I'm full.

sobriety struggles

as for the alcohol that I mentioned earlier, I bought a big bottle of vodka a week or two ago and thought "I can just have a little bit here and there, and it'll be fine!" without realizing that I am not in fact a queen of moderation when it comes to alcohol. after one evening of drinking my usual (large) amount, I woke up at 1 am with a headache, tummy ache, heartburn, etc., and I just thought to myself "I hate this and it's not worth it." when I woke up in the morning, I poured the rest of my vodka down the drain. I don't need it. it's not good for me mentally. it's not good for my weight loss journey.

exercise

I want to start exercising regularly again! for a while, I was struggling with back pain and sciatica, causing me to lose feeling in my right leg if I walked too far, which scared me out of going for walks. I didn't want to get hurt from falling. however, that pain has disappeared now! I've gone for a few walks this past week, with each walk being between 1.5 and 2.5 miles in distance, and I love it. I also plan on starting up yoga again to hopefully help with my flexibility and mobility, as well as for mental health benefits. I plan on using the underbelly website (which promotes yoga for people in all bodies with an emphasis on accessibility) for yoga at home a couple of days a week, and I even signed up for a gentle yoga class at a wellness center near my house! my first class is supposed to be tomorrow night, but I might have to skip it - unfortunately I have come down with a cold, and I'm not feeling too hot right now.

new doctor

I received a devastating email a few weeks ago saying that my primary care physician (who I have worked with for years and who I adore) will no longer be accepting my insurance in 2025. my doctor and the physician's assistant have been so supportive and incredible, both while on my weight loss journey and even when I was struggling with weight gain. they're healthcare practitioners who are supportive of my weight loss journey without being fatphobic or condescending about my weight. so, learning that I need to find a new doctor was devastating and scary. I did a lot of research and found a couple of doctors who seem to have very good reviews and are consistently described as kind and compassionate, so I have a new patient appointment with one of these other doctors in a couple of weeks. I hope she's as supportive as my last doctor. I'm kind of scared about starting off fresh with a new doctor, especially since I used this opportunity to switch to a doctor with a different hospital affiliation, which means she won't have automatic access to my old records. so when I go to weigh in for the first time with my new doctor, they're just going to see that I'm 300+ lbs, not the fact that I've already lost 40+ lbs. I hope to get them up to speed, but it's still a bit daunting. I hope everything goes well with this transition.

where do I go from here?

I'm going to keep on truckin! I'm going to try to limit how often I order doordash, and try to make healthier choices when I do. I'm going to avoid alcohol. I'm going to continue going for walks when the autumn weather is nice and start practicing yoga a few days a week. I'm going to try to get a little better about drinking my water on workdays. I'm going to try to post more in the discord weight loss groups I'm a part of for support since sometimes being on a weight loss journey can feel a little lonely. and I'm just going to keep marching forward!

[fitnessnirvana]

EVERYTHING YOU NEED TO KNOW ABOUT LOSING WEIGHT FAST ( PART2 )

How quickly can I lose weight?

As was previously said, a variety of factors might influence how quickly you lose weight. However, according to the NHS, losing weight at a consistent pace of 0.5–1 kg (1-2 lbs) per week is a healthy objective that should guarantee you're still getting enough calories to maintain your body's physical health.

How many calories should you be eating to lose weight? 

Calories are the energy that comes from the food and beverages we eat and drink, and they are vital to the proper operation of our entire body. You will probably gain weight if your eating habits cause you to regularly consume more calories than you burn off through exercise or everyday movement. Your body will store the excess calories as fat. On the other side, you ought to begin losing weight if your daily caloric intake is regularly lower than your expenditure.

As a very high-level figure, depending on your beginning weight, it's generally advised to reduce your daily calorie intake to about 500 less than your burning rate. This entails being aware of the number of calories your body expels to cut it by 500. Your body expels calories not only from major activities like hiking, running, or working out, but also from smaller ones like stretching, wandering around your home, or fidgeting (your NEAT). Your body burns calories just from doing basic tasks like breathing or pumping blood. Your body burns a total of calories each day, which is measured by your Total Daily Energy Expenditure (TDEE), which is increased by all of this.

Does fasting help lose weight fast? 

The practice of fasting, sometimes known as intermittent fasting, or IF, is becoming more and more common among those who want to reduce their weight. Generally speaking, this means limiting the amount of food you eat rather than the amount of time you eat. If you followed the 16:8 ratio, for instance, you would only consume water, black tea, or black coffee for the remaining 16 hours and adhere to an 8-hour eating window, such as between noon and 8 p.m. Some people favor a 20:4 ratio.

It's unlikely that intermittent fasting (by itself, without modifying your calorie intake) will help you lose much weight, while there's a case to be made for longer meal intervals since they promote more efficient fat burning. Because you eat for a shorter period, intermittent fasting (IF) is popular as a weight loss strategy because it can help limit your portions. For those who often snack late at night or in the middle of the morning, a limited eating window may reduce the desire to mindlessly munch.

But for IF to be really helpful, you still need to be watching your caloric intake and maintaining a healthy number that is lower than your TDEE. No matter how little time you spend eating, it's still critical to make sure you're getting enough calories and a healthy mix of nutrients.

What is the best exercise to lose weight fast? 

I say this all the time: you're more likely to maintain a regular fitness schedule if you enjoy the activity. Having said that, to guarantee that you're burning calories, gaining muscle, and toning up all at the same time when it comes to weight loss, we frequently advise a healthy mix of cardio and strength training. Many "ultra-intense" training plans are available online, many of which guarantee to help you reach goals well beyond what the average person might hope to do during a typical gym session—"as long as you're willing to give it 100%!"

The problem is that, while high-intensity training, when done sensibly and methodically, can help you hit some impressive fitness benchmarks, you should only exercise to a certain extent. Going beyond will just cause burnout rather than improved outcomes. Regardless of the kind of exercise you perform, the key to fat loss and muscle building is to exhaust a muscle and give it enough time to recover. This is known as the "sweet spot" and calorie deficit. You cannot avoid the truth that significant improvements in your body composition will require patience, persistence, and time by hurting yourself.

Why not start with some workout ideas below? 

Walking: perfect if you're just starting out and are keen to get some fresh air as you burn calories

Exercises: a good all-round range of movements you can include in your workouts to burn calories 

Workout plan: we always recommend creating a plan before you start working out to help keep you focused. This guide will help you on your journey to meet your goals

How to lose weight safely

In summary, rapid weight loss in and of itself is not intrinsically unhealthy; rather, maintaining optimal physical and mental health requires careful attention to diet and overall wellness. The most consistent and long-lasting weight loss strategies typically involve a more gradual approach.

A personal trainer can assist you in creating an efficient fat-burning plan and is an expert in assisting you in reaching your goals if you're unsure of where to begin your weight reduction journey.