Fast or work out, that is the question?
stayoffmylawn
Posts: 2 Member
I am currently 330 pounds. I can't get into a relationship at all. I feel like a complete loser looking in the mirror. Anyways, the question is, do I fast, or do I work out excessively. I've heard of many people working out excessively and losing the 100-150 pounds, then having saggy skin. But surgery for that is not covered where I live in BC, Canada. I think it costs around $20,000. What should I do?.
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I'm going to be blunt. I apologize if it seems harsh. I truly want to help.
There's a lot of complete nonsense on the internet, on TV, and in print publications about weight loss. There's no blame or shame about believing it, because it's EVERYWHERE. But IMO success depends on throwing out the nonsense completely, and learning how weight loss works in real people.
Things I think you you may be believing that in my experience are false and unhelpful:
* Fasting is necessary or at least a key tool for success
* Extreme exercise is a good thing for weight loss
* A person need to eat only "healthy" foods to lose weight
* Gym exercise is the best (only?) exercise that counts
* Volume of food eaten matters
You've gotten replies here from multiple people who've lost meaningful amounts of weight. They're all pretty much saying the same thing: Eat manageably less, in calorie terms. Do moderate, manageably challenging exercise you enjoy.
Fasting is optional, and it will only trigger weight loss if you burn fewer calories than you spend in all ways (from just being alive, to daily life chores/job, to intentional exercise), and do that on average over quite a period of time, with 50+ (let alone 100+) pounds to lose.
Don't starve yourself, or even eat so little that it takes white-knuckled determination. That won't last, plus it's bad for your health, plus your body will adapt in ways that reduce your calorie needs (which is obviously counter-productive). You need nutrition to thrive, and nutrition comes with calories.
Extreme exercise is counter-productive. For one, if you're like me, punitively intense exercise feels miserable, and I will put it off or skip it with the slightest excuse.
For two (and perhaps more importantly), doing too much extreme exercise will tend to make a person drag through the rest of their days, resting more, doing less, and burning fewer calories during non-exercise time. That wipes out some of the calorie benefit of the exercise. The amount wiped out can be a surprising lot. For most of us, our biggest daily calorie burn is from just being alive, even if completely still. Second biggest is daily life stuff, like job and home chores. Intentional exercise is in third place, for typical people. Don't give it more power in your thinking than that.
For three, too-intense exercise increases injury risk, and many people here will tell you that injury can put exercise off limits for a long time, derailing that method of burning calories.
Listen to the folks posting here:
* Plan for a sensibly moderate weight loss rate. At your current size, 2 pounds a week should be OK for a while, but plan to slow down as you get lighter. However, if slower than 2 pounds a week is more doable, then lose slower. A slow loss rate that a person can stick with can get them to goal weight in less calendar time than theoretically fast loss that causes bouts of deprivation-triggered overeating, breaks in the action, or even giving up altogether.
* Eat foods you enjoy at an appropriate level of calories, choosing foods and eating patterns (times) that keep you feeling reasonably full and happy most of the time. There aren't magic "diet foods" or total deal-breaker "bad foods". Bonus points if you get good overall nutrition. Calorie counting is one way to eat the right amount, but not the only possible way. (Calories matter, not food volume. A whole head of cauliflower has roughly the same calories as 2 tablespoons of peanut butter. Either of those are healthy, useful foods, right?)
* Find exercise you enjoy that's moderately, manageably challenging. Do that regularly (not necessarily daily at first). It doesn't have to be some gym thing. Any extra movement helps. Walking is ideal for a lot of people. But biking, dancing, sports, active VR or video games, frisbee, golf, bowling, canoeing, swimming, playing with kids, blah blah blah whatever - that's fine. As you do it regularly, it will get easier (that's improving fitness). When it gets easy, add some intensity, duration, frequency, or new exercise type to keep a challenge in the picture. That challenge will create fitness progress. Don't become exhausted. That's counter-productive.
One thing I learned was that my personal definition of "normal eating" came from my social context. That included how my parents ate, how my friends ate, the foods I saw in advertisements, on TV, or in magazines. Many of those were - it turned out - normalizing eating too many calories, whether too-big portions, or very calorie dense foods.stayoffmylawn wrote: »Ok thanks everyone for all your responses, from what I gathered you guys would like to know more about my situation. So, back in 2016-2017 I was taking a medication that caused weight gain. When I started it I was 230 pounds. I didn't really work out at the gym at the time so the weight got up to 360 poundsish and I decided to stop taking the medication by that time. Well, when I stopped the medication I actually almost immediately lost about 40-50 pounds without any effort at all. The medication was called Nardil... aka Phenelzine. So I have been stuck at around 330 pounds since 2017.
I don't eat a whole lot every day, just an average amount, but I will keep track of what I eat for 1 day and report back to you guys.
Currently I take Abilify which is weight neutral and doesn't really cause weight gain unless you eat too much and can be good for weight loss if you don't eat much (it has a side effect called "lack of appetite".. something like that). The most I have lost before was about 20 pounds down to 309ish, but I gained it back because I haven't been eating very healthy I guess.So I am a 6"2, 35 year old male. I'd say my weight loss goal is around 170 pounds (back to where I used to be).
I had a gym membership but gave it up because I wasn't even using it. Maybe I'll sign up again if I get some positive feedback here on what I should do.
Eating too many calories isn't healthful because of excess weight, but "unhealthy foods" are often over-emphasized as meaningful for weight loss. Fast food and so-called junk food have nutrition, but can be high in calories. We may need to moderate high-calorie foods, but that includes supposedly health high-calorie foods like peanut butter, nuts, avocados, olive oil, etc.So far I thank you guys for your feedback, I hope the info I provided can give you guys a better idea of my situation. I meant with the question "fast, or work out" as the question of, should I fast only until I lose all the weight (without working out), or should I work out 100% until the weight is lost (with the risk of saggy skin). I'd like to lose the weight in at least a year if I do choose to work out, but maybe that will take longer because 150 pounds is a lot.
Anyways, I'll get back to you guys on how much I eat in a day (with calorie count etc). Thanks again.
What people are trying to tell you is that your best route isn't either of the bolded things.
They're suggesting your best route is reducing your food intake (in calorie terms) so that you're eating somewhat fewer calories than you're burning. You can add moderate exercise for extra benefits. Do both food reduction and exercise, ideally . . . but do them manageably and moderately.
Fast loss is a trap. Fast loss increases risks of sagging skin, no matter whether the fast loss is from eating less (too much less) or exercising lots (way too much).
Genetics matter, and likely age does, too. That's the hand we're dealt, and it's unpredictable and pretty much unchangeable.
Beyond that, skin is an organ. The things that keep other organs healthy will also tend to keep skin healthy, which means elastic and more willing to adjust. These include:
* avoiding fast loss, like we said (because it's a physical stress to lose fast),
* getting good well-rounded nutrition (macros and micros, especially but not exclusively protein),
* getting regular exercise (both cardiovascular and strength),
* managing all-source life stress,
* hydrating adequately (not crazy much, but enough),
* avoiding smoking and excessive alcohol,
* specific to skin, also avoiding tanning.
People will say all kinds of things about creams, dry-brushing, etc., but personally I'm inclined to thing those are mainly ways to pass the time while skin does pretty much what it was going to do anyway. Help a little? Maybe. Big help? I doubt it. But it can feel good to feel like we're doing *something*.
If you're worried, go look at some of the before and after photos in the Success Stories part of the Community. There are photos of people who've lost around the amount of weight you're wanting to lose. The results aren't terrible, generally. It does take time for skin to shrink, even after fat is lost. Mine kept shrinking at least into year 2 of maintenance (at age 60+), and maybe longer, since the rate of shrinkage gradually slowed with time. Now, I don't think I look dramatically different from other always-slim 68 y/o women who were never obese like I was.
Best wishes! Success is worth the effort.
P.S. Food for thought, research on the US National Weight Control Registry:
http://www.nwcr.ws/Research/default.htm
. . . and the "Most Helpful" success stories here on MFP:
https://community.myfitnesspal.com/en/discussion/10300359/most-helpful-posts-success-stories-must-reads#latest10
Answers
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It's the fast weight loss that is hard on the skin, not the working out. Loose skin is also dependent on age, amount of weight lost and simply genetics.
Not sure why you are asking 'fast or working out'?
They are not mutually exclusive, not are they both strictly necessary.
Intermittent fasting: some say it has 'magic' properties, but it's mostly just a way to manage your food intake and stick to a calorie goal. Some people can manage their hunger and food intake better if they limit the number of hours they can eat. For other people, the fasting time makes them ravenous and then they overeat. So it's a matter of trial and error - the duration of the fasting interval can also make a difference.
As for exercise: great for health (unless excessive) - find something you enjoy and can keep up 'for life' and not just for weight-loss. If you add resistance training, that will help you limit muscle loss during weight-loss.
Don't do 'excessive' exercise - if you want to lose weight and keep it off long-term, you need long-term habits, not a rate of exercise you can't keep up. It's also a quick road to giving up and regaining weight afterwards.
Same goes for eating by the way, extreme deprivation (too few calories, banning your favorite foods etc) is more likely to lead either to giving up and/or regaining afterwards, because you haven't created sustainable new habits.4 -
Hi, and welcome to MFP.
It’s not really a choice between ‘fast’ or ‘work out’, it’s just a little of both: eat a little less, move a little more, and do that consistently until you’re at the weight you want to be.
How much weight do you feel you need to lose? I am guessing it’s somewhere in the 100-150 range, but if you can post your height, age, gender, and how many calories you currently eat, that will help others to give you more detailed advice (I am sure the MFP regulars will stop by shortly).
I’m no psychologist, but when looking for a relationship with someone else it can’t do any harm to start by finding a bit of love for yourself - as per in that soaring 80’s ballard, learning to love yourself is the greatest love of all.
Best wishes for your journey ahead - we’ll be here cheering you on if you stick around!
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Neither. Pick a slow and sustainable weight loss and work on self-care. In a year you can be where you are, or you could have lost a LOT of weight and be much more happy in yourself.
Believe in your own worth, find an activity you enjoy and have fun with it and the relationship will come. Going all out to lose weight is going to set you up mentally for failure and rebound: believe that you and your body are worth your time, your care and your focus. Take time over weight loss and focus on yourself - happiness in others is always attractive.7 -
It is extremely hard to exercise your way out of a bad diet. Food choices and calorie management is key. An hour of intensive exercise for me only burns up to 500 calories( though would be more for someone heavier than me). I can easily eat 2-3 cookies and that be 500 calories. And it is very hard to keep up very extreme exercise for long periods of time.
Get your diet and food choices in check and try for some moderate exercise you can maintain. Good luck!1 -
Neither one. You are SO much more than a number on a scale.
Eat real food.
Get enough sleep.
Drink water.
Cut out sugar as much as you can.
Eat enough fiber.
Take a walk once or twice a day.
Pick up a hobby that makes you happy.
Connect with real live people.
Sit less.
Keep your kryptonite out of your house.
Ask your doctor for a referral to a dietitian and have an honest conversation.
Choose to be kind to yourself NOW and not just someday in the future when you decide you've earned it.
Bite the bulley and get a physical with full bloodwork so you have your starting numbers and can measure all of your progress.
Spend time on your personal growth and mental health, and becoming the person you really already are underneath your worries and fears.
Practice treating yourself the way you would treat a friend facing the same challenges - especially, use the same language as you would if you were talking to a younger friend. Not your younger self, because we tend to lack compassion for ourselves while we have it in abundance for others. YOU are equally deserving.
And if you can, get some counseling about the issues you uncover on your journey.
Whatever you start today needs to be something you can maintain for the long term, so don't jump into something extreme and abusive. Start from a place of caring for yourself and wanting yourself to succeed. You CAN do it.2 -
Your fatloss will be predominantly from diet. Exercise helps to a point. Fasting is completely unnecessary.
If you simply eliminate or minimize ultra processed carbs (junk food), liquid calories and any alcohol, you’ll start seeing big changes. Once you start losing your self esteem will go through the roof.
You can start counting and tracking calories so you’ll end up getting more conscious of how many calories are attached to which foods and then you’ll start prioritizing the less caloric ones. You’ll find things like chicken breasts are very low calorie and high in protein content so things like that will become a priority.
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Ok thanks everyone for all your responses, from what I gathered you guys would like to know more about my situation. So, back in 2016-2017 I was taking a medication that caused weight gain. When I started it I was 230 pounds. I didn't really work out at the gym at the time so the weight got up to 360 poundsish and I decided to stop taking the medication by that time. Well, when I stopped the medication I actually almost immediately lost about 40-50 pounds without any effort at all. The medication was called Nardil... aka Phenelzine. So I have been stuck at around 330 pounds since 2017.
I don't eat a whole lot every day, just an average amount, but I will keep track of what I eat for 1 day and report back to you guys. Currently I take Abilify which is weight neutral and doesn't really cause weight gain unless you eat too much and can be good for weight loss if you don't eat much (it has a side effect called "lack of appetite".. something like that). The most I have lost before was about 20 pounds down to 309ish, but I gained it back because I haven't been eating very healthy I guess.
So I am a 6"2, 35 year old male. I'd say my weight loss goal is around 170 pounds (back to where I used to be).
I had a gym membership but gave it up because I wasn't even using it. Maybe I'll sign up again if I get some positive feedback here on what I should do. So far I thank you guys for your feedback, I hope the info I provided can give you guys a better idea of my situation. I meant with the question "fast, or work out" as the question of, should I fast only until I lose all the weight (without working out), or should I work out 100% until the weight is lost (with the risk of saggy skin). I'd like to lose the weight in at least a year if I do choose to work out, but maybe that will take longer because 150 pounds is a lot.
Anyways, I'll get back to you guys on how much I eat in a day (with calorie count etc). Thanks again.0 -
stayoffmylawn wrote: »Ok thanks everyone for all your responses, from what I gathered you guys would like to know more about my situation. So, back in 2016-2017 I was taking a medication that caused weight gain. When I started it I was 230 pounds. I didn't really work out at the gym at the time so the weight got up to 360 poundsish and I decided to stop taking the medication by that time. Well, when I stopped the medication I actually almost immediately lost about 40-50 pounds without any effort at all. The medication was called Nardil... aka Phenelzine. So I have been stuck at around 330 pounds since 2017.
I don't eat a whole lot every day, just an average amount, but I will keep track of what I eat for 1 day and report back to you guys. Currently I take Abilify which is weight neutral and doesn't really cause weight gain unless you eat too much and can be good for weight loss if you don't eat much (it has a side effect called "lack of appetite".. something like that). The most I have lost before was about 20 pounds down to 309ish, but I gained it back because I haven't been eating very healthy I guess.
So I am a 6"2, 35 year old male. I'd say my weight loss goal is around 170 pounds (back to where I used to be).
I had a gym membership but gave it up because I wasn't even using it. Maybe I'll sign up again if I get some positive feedback here on what I should do. So far I thank you guys for your feedback, I hope the info I provided can give you guys a better idea of my situation. I meant with the question "fast, or work out" as the question of, should I fast only until I lose all the weight (without working out), or should I work out 100% until the weight is lost (with the risk of saggy skin). I'd like to lose the weight in at least a year if I do choose to work out, but maybe that will take longer because 150 pounds is a lot.
Anyways, I'll get back to you guys on how much I eat in a day (with calorie count etc). Thanks again.
Definitely start with the tracking. Make sure you're being as honest and accurate as possible when tracking it all. Sometimes we can really surprise ourselves with what we find out about what we're eating.0 -
I'll repeat myself, since your phrasing sounds like you think saggy skin comes from exercising: it doesn't. Saggy skin is a result of weight loss - risk of saggy skin is higher with more weight-loss, faster weight-loss, being older. Also: even if you have saggy skin, it can firm up for up to a year or longer after weight-loss.
I recommend aiming for a slower rate of loss, if saggy skin is a concern. I was worried about saggy skin too before losing weight: I lost 75lbs quite slowly and although I do have some loose skin, it's nowhere near as bad as I though it would be. And, most of all, the loose skin pales in comparison with how great I feel at my lower weight.
Exercise (resistance training) will help retain muscle so will help you look better at goal weight and exercise in general is great for health and feeling better. The only valid reason I see for not exercising during weight-loss is if your current weight/ health makes it impossible/dangerous.
Weight-loss is the result of a calorie deficit, whether that comes from eating less, being more active or a combination of both. The trick is finding a balance and going at a rate that allows you to build good habits for the future (weight maintenance after achieving your goal).
Having a sustainable exercise routine is a fundamental part of many people's strategy in maintaining their weight.2 -
Neither of these are necessary. How many calories per day does MFP give you in order to reach your goals? The first step is learning how to count calories using a digital food scale and get used to accurately tracking your food. Then start moving towards the calorie goal MFP gave you.0
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The phrase "until.the weight is lost" is problematic. We tend to get stuck in that mindset, but that is where much relapsing and gaining it back comes from.
Consider this: What sustainable changes can you make that you can live with forever?4 -
A few observations, in addition to everything above (which I heartily second).
I read a synopsis of a study that showed that people who smile a lot attract more people.
I’m extremely shy, but I’ve made an effort to do that, and man oh man, is that the truth. People are so shocked by someone noticing- and acknowledging them with a smile that they instinctively respond likewise.
Get out in your neighborhood. Walk. Take the opportunity to use that smile at folks. What happened for me as I walked and lost, was I actually developed a cheering squad of complete strangers. People would give me a thumbs up. Some would catch and walk with me for a bit. Others would roll down their windows and yell “good job!” I never caught crap for being overweight and unattractive, as I exoected. Instead I was showered with kindness, which blew my mind. Random people would say,”oh I know you! You’re the walking lady! I’ve watched you lose weight!”
I do the same now for others I see on the same path as me. I try to give them a thumbs up, or an “I can see the difference!”
Finally, just this weekend I began listening to a podcast called Where Are You Going?
Each episode is about five minutes long, and the host simply walks up to strangers and says,”where are you going?”
The responses are phenomenal. Many are wildly unexpected.
I find it fascinating that a simple question repeat brings such pleasure to those asked. I’m thinking I need to rethink this whole shyness thing and come up with my own simple question.
I have a good friend who simply says,” so, tell me about yourself”. She knows everyone in town. That’s powerful stuff, just being interested in something past your own nose.2 -
I guess all this is to say, it wasn’t til I found it in myself to love and be kind to myself that I felt I could succeed at weight loss.
Don’t beat yourself up. What’s your good qualities? Let ‘em shine. Don’t keep your light under a bushel.4 -
I’ll be blunt and say to stop worrying what the personal visuals will be once you’re in a healthier state than you currently find yourself in. That is one thing I’ve not seen you mention. What your priority should be is to be healthier which will be a by product of you finding what works for you. With medications you’ve listed keep in mind that they have a side effect on your mental state and some effects on your metabolism. That should be your priority before creating a new life style to better both your food consumption and exercise routine. Stop worrying about how fast how much and what your skin will look like once you drop some significant weight. You’re about 20 years my junior so yes you can do this. Just take your time. Time is most definitely on your side. The rate of loss, your genetics, your nutrition will help you regarding some loose skin. But be guaranteed that you’ll still have some things that may never be 100%. I have learned to live with it as scars for decades of poor decisions. 6’2 330 lbs is not a bad starting point. You stated you don’t eat too much, but be aware too much doesn’t mean size amount or frequency. Not telling you to become vegan.. providing the below link for you to see comparison of cals.
https://youtu.be/b5qTnq5H1pw?si=PJS6dqVM-YER83gI
Find what you can live with. It should be something you could see yourself doing for years or the rest of your life. Your physical and mental health should be as routine as brushing your teeth or taking a bath. Sure eating better and exercising is not as easy, but why should it not be something that is done much like those daily duties.
Check in with your Dr(s) have them put you in contact with a dietitian. They’ll help you better understand overall nutrition. Take some of that info. and for long term success tweak it to what works for you.2 -
Listen to @mrmota70
He is the man, and speaks truth.
(I am so happy to see MrMota70 posting again!!!!!!!)0 -
I was in a similiar situation and all I can say is that it was hard to start but well worth it. Lots of resources on diet and exercise. I fancy some of the science based workout videos on youtube but most importantly is calories in and getting active. (Did I mention sleep its a corner stone of any good weight loss program) . For me my first work outs were very short but after a few weeks I got more ability to work and recover. Good luck but luck doesn't track calories, go to the gym and decide to turn off the TV/Computer and get a good sleep you will however. I am in PEI Canada so we are far apart but have coastal roots
Dont worry about skin you can buy underarmour shirts that make you looked jacked after you drop some pounds!2 -
Hi there, my highest weight was 352. I’m 5’2. I’ve found IM, logging my food (I am at 1500 calories) and slow and steady weight loss help me. I hated going to the gym. I started by walking inside my house. I currently have a knee and hip injury so walking is painful. I joined the gym again and have been doing water aerobics. I’m back on the losing train. My goal is to get to a BMI of 45 for knee surgery and keep on improving myself. I understand your frustration. Every little win is a victory! Try eliminate one “bad/sweet” food at a time. Small changes can add up to big rewards over time. Good luck!!1
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Dontkillbill1509 wrote: »…. Good luck but luck doesn't track calories….
This ought to be at the top of every single board, and automatically added to every post made.
I’m gonna steal this!
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