War with myself

HaniTammam

I am feeling that I am in a war with myself, I have lost so far 30kg I am feeling batter on all aspects however I am getting board from daily exercise but I bush myself in other words forcing myself to exercise because I know this is the only way I will lose weight also some time I feel tired but once I start my exercise after the first round I get motivated to finish the rest of the rounds.

I work out 20 rounds of walking each round is 250 m to complete 5km time taking is 55 to 60 min 5 times a week this help me reduce 30kg in 5 months this is 6kg per month.

I hope I am up to the challenge and I can reach my goal of 70kg from 144.6kg this is almost losing 51% of my body weight.

accordingly losing 30kg is around 40% successes rate in my goal.

Thanks to all people who has motivated me in this journey I feel proud of my achievement so far and wish that I can be up to the challenge.

Special thanks to my wife without her help I will not be at this success rate she really mean everything to me although she is a fit from BMI prospective however he insist to join me every night during my workout to motive me and to join me in the last 4 rounds which mean a lot to me thank you for your support.

hellnative

Exercise is great, and I don't want to discourage it, but it's not the ONLY way to lose weight. Cutting calories will do a LOT more for you in that respect. It's OK not to do exercise on certain days, just don't replace that time with eating. 🙂

If you're eating at a deficit and exercising too, it's harder, so don't beat yourself up if you don't feel like doing it on certain days.

88olds

hellnative wrote: »

Exercise is great, and I don't want to discourage it, but it's not the ONLY way to lose weight. Cutting calories will do a LOT more for you in that respect. It's OK not to do exercise on certain days, just don't replace that time with eating. 🙂

If you're eating at a deficit and exercising too, it's harder, so don't beat yourself up if you don't feel like doing it on certain days.

^^This.

You can stop the war. Starting at 285 lbs I lost to about 220 where I remained stuck. At first I intensified my work at the gym. Lots of benefits in that. But exercise had taken my weight loss plan as far as it could. Eventually I found calorie counting. It was a whole bunch of things I told my I could never do. But I tried it out of desperation. It worked.

Not only did calorie counting work but I found that to make it work I had to make a bunch of compromises with myself. The inner war ended in a draw.

mullanphylane

Eat less, eat better, move more.

HaniTammam

Thank you all for the support I am counting my intake I am keeping it below 1500 calorie using Fitness pal along with exercising 5 days a week creating a deficit of 700 calorie a day however everyday on the afternoon I will not be able to keep my self from eating peanuts or watermelon or mango and recently I am experiencing a slow weight reduction I am used to 6 kg a month it is now 4 kg a month I did not change any thing but the progress is painful and slow

Lietchi

4 kg a month is not 'painful and slow', it's quick. You shouldn't be aiming for quicker than that or you risk burning (too much) muscle mass.

And 4 kg per month is more than a deficit of 700 calories a day, a deficit of 700 calories a day would give you a loss of 2,5kg per month. 4kg per month is more like a deficit of 1100 per day.

88olds

Don’t wreck yourself over the time factor. The calendar is not a weight loss tool. If we want to lose a significant amount and keep it gone, not much changes when we get to goal weight. In the end our weight is just a reflection of our lifestyle. We can’t weigh 175 lbs living a 200 lb life. It takes time to adjust. Add to that losses get harder to come by the closer we are to goal. Just how it is.

So long as you have a livable downward trend, its working. Don’t mess with a program that’s working if you can avoid it. As they say in the stock market, the trend is your friend. If you don’t have a long term weekly chart of your losses, make one. It is the trend that will get you to where you want to go, not just the number today or this week. Those are merely data points.

A weight loss plan has two facets. A calorie deficit that results in a downward trend and living with it. Try to avoid the widespread tendency to go all in on the deficit and beat yourself into living with it. Again, I’m suggesting you try to find a path away from the inner conflict.

Maybe look at how you allocate your calories during the day. When losing i found it better to try to avoid being hungry a lot. Doesn’t mean never hungry. But I planned regular snacks so that if I was hungry I could tell myself it was only temporary. This also kept me away from unplanned snacks where the portions weren’t controlled.

And last- if you are considering some strategic snacking, I’d suggest you do it even if you have to bump up your calories a bit. Yes, that will slow your losses but controlling the process is more important than speed. Weight loss is the byproduct of the process. The best plan is one we will actually follow. Keep working and never quit. Good luck.

HaniTammam

Thank you all this was very helpful thanks again

NovusDies

To help keep your walks from getting boring I suggest walking different places, listening to music or an interesting book, or getting someone to walk with you. Those are mix and match suggestions. I personally do all of them.

It also helps to have a purpose beyond weight loss and feeling better. Those are good goals but if they worked well no one would struggle to change their habits. I think having something a little more meaningful or even more selfish helps. The latter sounds like a negative but excess food pleasure and staying on the couch are personal things so replacing them with a personal pleasure goal makes sense.

As mentioned you only need a calorie deficit to lose weight. Exercise is important to improve fitness.

HaniTammam

Hi all thank you for the support My journey is still on I have lost so far 42 kg I feel amazing My daily exercise increased from 5 km to 6 km I start Cooking all my food I love thai food and it tastes so good you need to try it once all the best to you all

snowflake954

Happy for your success so far and hope it continues. The advice above is point on. You may have to change things a bit as you go on. This is a normal evolvement. Sounds like you have great support in your wife.

sal10851

I was on the same boat as you. I thought that without exercise weight loss was impossible. I pushed it so hard that I got hurt and regain weight because I was not focused on changing my diet after I lost the weight. I always fitted junk food in my calorie goals and I was crash dieting since I lacked the knowledge on how to lose weight safely in a healthy way. The truth is that weight loss happens in the kitchen and fitness happens in the the gym. They both compliment each other but in the end your diet is the best thing you can do to aid in weight loss. I struck a good balance in my meal plans and exercises that I genuinely enjoy exercising because I know that my diet is under control and that is something I've never been able to say. I've lost 68 pounds so far with another 20 or 30 to go. As I progress I'm becoming even more focused while feeling both physically and mentally stronger than ever.

HaniTammam

Hi all an update I have lost 56kg so far and another 18 kg to go I have attached a before and after photo I am very proud of my self my daily walk has increased from 6km to 7km and I feel so nice thank you all and have a good day

tiptoethruthetulips

Wow, well done, you are looking very healthy!

HaniTammam

Thanks a lot for the support

DD265

@HaniTammam you're looking fantastic, what great progress you've made.

88olds

Congratulations. Good work.

HaniTammam

Thanks you all for the grate support and have a nice day ahead

HaniTammam

HaniTammam

Hi every one I am very close to my target weight of 70kg currently I am 77.5kg I am feeling grate and focused

springlering62

I love it when people check back in. You’ve done so well! You should be very proud of yourself.