Statistical data: 29F 174 cm. SW: 89 kg. CW: 65.5 kg. Initial GW: 68 kg. Current GW: a body without an idea, but a superhero body.
Before and after: https://i.imgur.com/YZPBgKK.jpg October 20, 2016 – 84.1 kg (I do not have SW photos) versus 65.5 kg on August 29, 2019.
It recently occurred to me that I began my journey to lose weight in early September 2016. As a long-standing hiding place, I decided to share with you guys some of the things that I learned over the past 3 years, maybe they will help someone.
I will try to keep this short:
Three years ago I was at an altitude of 89 kg. I was never very thin, I had a history of growth and loss (I was 83 kg at 18 and returned to 68 kg at 22), but I gained about 20 kg in 4 years from overeating. Overeating was partially caused by mild anxiety and very mild depressive episodes, but the main reason was: I love food and live for carbohydrates.
I used to try on a diet, but to no avail. In hindsight, it was not a guilty diet, but the fact that I did not know how to do it right, starved myself for several days (maybe weeks), and then fell ill and returned to my previous habit.
What prompted me to do something really was that I was so close to 90 kg, and I knew that if I go over 90, I will get used to it and will move on. In addition, two of my best friends (both of which were more than 120 kg on their SW) began to lose, so this was a kind of motive, as well as scaring me. It may seem petty, but I don’t want me to end up being the fattest. And once I decided that, starting from this day, I will go to the gym. Not from Monday, not from the 1st of the month. Starting today. And I started with a treadmill and easy climb.
For some time I did not change the diet, but during the first month I regularly visited the gym 2 or 3 times a week, and after a few weeks I started to get some improvement. In my case, it was normal for some immediate progress, since I spend 8-10 hours a day at the computer at work, do not play sports, do not go, since my office is 300 meters from the house, etc.
After looking at the first results on the scale (then I used the scale as the main means of measuring progress), I began to make small changes to my diet, trying to eat smaller portions (my main food was and remains around 22:30), Again, it worked .
Our (male and female) diet consists mainly of pasta, as he is usually a cook, and he is Italian. At this point, I started counting calories using an MFP and noticed that pasta is LOTS of calories. Therefore, we agreed that we alternate pasta evenings with evenings of steak and vegetables (I understand that I was so lucky that such a support person was next to me throughout the process). It also helped for a while, until I felt that weight loss was slowing.
So I decided to go for a personal trainer to the gym for a few months. And it worked wonders. With professional supervision you work wonders. He not only gave me nutrition tips and taught the basics of macros, but also knew when to stop me if I push myself too hard. I began to pay more attention to macros and kept about 1400 kcal / day, sometimes with a cheat day.
Since June 2017, I climbed 75 kg. From time to time I managed to drop to 73, but then I returned to 75. Trying to stay about 1200 kcal did not bring much benefit. However, I did not feel bad about it. I already felt that my body was no longer a drop, I still saw some changes, even if they did not appear on the scale. I continued to exercise 3 times a week and saw improvements with cellulite. I was fine with that. What I noticed was that I took breaks in the gym for a long vacation (1 month of long vacation). I gained some weight (1-2 kg), but a break in the gym was noticeable on my body.
March 2019: a friend suggested I try to lift a heavyweight. So I tried to lift a little harder. I immediately started losing again. I guess my body got used to my usual routine and just needed a little push. It seems that I am now at a weight of 65-66 kg, but I am more than satisfied. Finally, I see something from the press that I have been working on for the past 3 years, cellulite is improving, my production has a form. I’m no longer worried about numbers, now my goal is to build muscle. I want a superhero body.
I still eat simple carbohydrates. I sometimes eat junk food. I hate IF (it's just not for me, I'm getting hungry). My main meal is still at 10:30 pm. But now I am in control.
(No, I was not able to keep this short)
I am going to summarize some of the things I learned:
- Calm down and give time. Thanks to the slow procedure, I have very little loose skin 23 kg, which can only be seen in certain positions.
- Make small, incremental adjustments. Thus, your brain will be deceived into thinking that it is not so important. Performing all the settings at the same time overloads your brain with negative thoughts and feelings.
- Learn to make adjustments. Learn a little about nutrition and macros to help you make better decisions. Also learn about the different types of training so that you can choose the most suitable for you. There are so many resources.
- Do not beat yourself because of the numbers, but watch your schedule. I saw changes in 2 kg on the same day due to water retention and bloating. A number is just a number.
- Training: change the mode from time to time. Your body will get used to the same routines and may stop cooperating. Also, as a note: you may not like the workout. I still don’t like the burning sensation in my muscles and shortness of breath, but I try to find what you don’t like less. Soon enough, you will begin to enjoy the endorphins that come after a good workout, and you will begin to push yourself so that you can get this feeling.
- In my case, pre-workout carbohydrates work wonders at the energy level. I highly recommend you try this, they give me some extra fuel that I need. I have an appetizer consisting of a piece of toast with something, or with a banana, or with yogurt, and cereal 1 hour before leaving for the gym. I also have a protein shake after a workout, but it basically helps muscle development, but it will also keep me fully in the evening (so I will eat less at lunch).
- Do-it-yourself training will also prevent workout related injuries. Lifting weights caused me a slight injury, also related to a slight defect in my knees that I did not know about. It's okay, but, again, a slow reception helped. I would probably do much more harm if I jumped directly into the climb even harder.
- Your goals may change, and that's fine. I started to work so that I can start weight loss. My goal was thin. My goal has changed, now I want to build extra muscle.
- Your body may have more imperfections than you thought when you reach (or are close to) your goal. This is also normal, I consider them "battle scars." Try to fix everything you can and accept everything you can – t. We are all flawless with our flaws.
- This is for the ladies: most likely there will be significant losses in the size of the bra. Do not worry about it. You may feel disproportionate for a while, but give your body time to adapt.
- Perception of myself: in my case, my self-esteem has greatly increased. I avoided taking pictures before. I love it now. I feel stronger than ever, physically and emotionally, and I felt that this inner strength was developing. I'd rather take care of myself. Also, my sexual attraction has skyrocketed, since I feel much more desirable.
- Take photos of progress. The differences that you see in them will motivate you.
- Indulge yourself when you are done really well. Buy this trendy shirt or dress when you have lost size. For example, next week I will treat myself with a new tattoo (which also aims to cover a rough section of very stubborn cellulite).
- Last but not least, try to have some fun and pat yourself on the back when you succeed.
PS I’m so damn afraid to post this before and after, even if I’m proud.
Edit: changed cellulite to cellulite, as u / tizzy296 kindly pointed out.
Also thanks for the gold 🙂
submitted by / u / aesmaxx