Post your weight loss stories

[Suleiman]

You are right. It was going to be a temporary experiment, but probably not worth it.

Even 10-12 is beyond me tbh, if that's the sweet spot, I am cooked. How do you measure yours, callipers or dexa? My dexa revealed 14 at my peak shape which I found a bit higher than expectation.

Both have too big of a margin of error imo for when wanting to discern from anywhere for 12-18% at that range is best to use progress pics and then compare to ideal standardized pictures of those ranges.

Dexa / calipers can still be good again for somebody who was 25% < and wants to get down to acceptable levels.

 

[Suleiman]

Dropping below 10% body fat, with or without Glp1, often ends up requiring sildenafil to maintain male performance.

There’s no real reason to go that low unless you’re preparing for a competition, and even then, most professional bodybuilders only sustain it for around three months.

As for the current trend, plenty of Indian celebrities are using Glp1 drugs, but you really shouldn’t, unless it’s medically necessary for managing diabetes.

and even then with diabetes the person is already taking metformin and potentially gabapentin as well if they have developed peripheral neuropathy.

Adding yet another prescription drug knowing the long term side effects of the other two (and sometimes even short term) is not really that encouraging once you learn how hard some of the ingredients in those drugs can be on the human body.

Ofc, there comes a point where you have neglected your health to such a severe degree that you have no choice but to hop on.

But for vast majority of people in their 20s to even mid 40s just incorporate healthy life style habits so you don’t have to go down this route, and if you do have to, let your doc know it’s a short term thing till you lose x amount of weight or bring your a1c down a certain amount-

Some docs will pile on as much meds as they can down your throat but there are those that know the harm and will
work with you to ween you off after a certain point asap and use natural alternatives.

 

[Suleiman]

Ok, now I need some advice:

How to get rid of shin splints if you haven’t ran in a long time? Is it just about strengthening calves and lower legs through tibia raises or something?

Thanks

 

[ElRaja]

Agree with most of what you said.

Depends on how obese. If you’re at 100-200 lbs overweight, I can understand.

I work with patients using these pharmaceuticals, and trust me, most of the people who want to hop on these are not morbidly obese and can lose that weight with lifestyle changes.

The side effects can wildly vary from mild inconvenience to out of the oven into the fryer or whatever the expression is at which point they regret hoping on it

Anyone who says “I don’t have time to exercise” doesn’t actually want to put in the effort. It doesn’t take 2 hours or an hour. Eat less, give yourself 20-30 mins. Done.

Even at 100-200 lbs overweight and cleared to use Ozempic or Manjaro, unless you’re slowly incorporating healthy diet and exercise so you can ween off the prescription, then you’re just wasting your time. Have seen quite a few ppl use these, lose weight, stop using these drugs and bam, back to where they were with all that weight gained back.

Definitely recommend doctor supervision.

speaking personally, my problem has always been cravings. i pbly eat 1000 calories from morning to 7:30pm, and then some nights i might binge and eat 1500 to 2000 calories. i know its not good, and i know im not doing it cos im hungry, i need to stop it. when i did stop it, it took about a month for the cravings to go away, and maybe two months for sugar cravings to go away, but its just not easy when ur in a desi household and theirs always good smelling and tasting food a few steps away.

 

[sweep_shot]

Ok, now I need some advice:

How to get rid of shin splints if you haven’t ran in a long time? Is it just about strengthening calves and lower legs through tibia raises or something?

Thanks

I used to have this when I first started to do cardio after a long time.

It became better within a few weeks.

I no longer have any shin splints issue.

 

[hassan918]

I have never put on a lot of weight but I have managed to keep it in control for the last decade. The maximum I can put on in these 10 years would be around 5 kg but I managed to get back to my original weight after a couple of months where I take care of my diet and make sure that I do workout for at least 5 days a week.

 

[sweep_shot]

I was 213 pounds in May 2024.

I checked my weight yesterday and it was 191.4 pounds.

So, I have lost around 22 pounds in the last 18 months.

I didn't follow any specific diet. As a matter of fact, my diet wasn't very clean (I was eating too much).

But, I also did a lot of movement/exercise and I did regular intermittent fasting. This method helped me to lose weight steadily.

I still hope to lose 32 more pounds. 160 pounds would be nice.

 

[KingKhanWC]

I was 213 pounds in May 2024.

I checked my weight yesterday and it was 191.4 pounds.

So, I have lost around 22 pounds in the last 18 months.

I didn't follow any specific diet. As a matter of fact, my diet wasn't very clean (I was eating too much).

But, I also did a lot of movement/exercise and I did regular intermittent fasting. This method helped me to lose weight steadily.

I still hope to lose 32 more pounds. 160 pounds would be nice.

Very good achievement. Do you know your body fat %?

There are all kinds of methods but as long as you burn off more than you intake , you will lose weight.

How much water do you drink daily?

 

[sweep_shot]

Very good achievement. Do you know your body fat %?

There are all kinds of methods but as long as you burn off more than you intake , you will lose weight.

How much water do you drink daily?

I don't know my body fat percentage.

I drink a lot of water and tea daily. Around 2 litres of water + 3 cups of tea + 1 cup of milk.

 

[IMMY69]

Went from 75kg's when I graduated to 120kg at my heaviest when I was working which involved a fair amount of travelling...
Over the last 7-8 years I have come down to a healthy 88kg....

Started seeing a PT, then began playing 5 aside footie which I know play three times a week.
The exercise keeps me fit cardio wise but for that weight loss it really is 90pct diet.

 

[KingKhanWC]

I don't know my body fat percentage.

I drink a lot of water and tea daily. Around 2 litres of water + 3 cups of tea + 1 cup of milk.

4 litres of water is about right if you can manage. Water is the ultimate requirement when cutting weight. Water also takes of fat from ones face. Drinking over 8 litres a day is too much tho.

Use body fat callipers to measure. Anything under 20 is ok, ideally 10-15% You want be losing fat not muscle.

 

[sweep_shot]

4 litres of water is about right if you can manage. Water is the ultimate requirement when cutting weight. Water also takes of fat from ones face. Drinking over 8 litres a day is too much tho.

Use body fat callipers to measure. Anything under 20 is ok, ideally 10-15% You want be losing fat not muscle.

I see.

Thanks.

 

[IMMY69]

Ok, now I need some advice:

How to get rid of shin splints if you haven’t ran in a long time? Is it just about strengthening calves and lower legs through tibia raises or something?

Thanks

The Hog - Pilates Hedgehog..
You can do many things on this including sit ups and core work but you can also use it for stationary steps...
You get a great calf stretch and I found it really soothing for foot ache (soreness in the heal etc), shin splints etc...
I try to use it before exercising to stretch out my calves and then again afterwards...

 

[KingKhanWC]

Went from 75kg's when I graduated to 120kg at my heaviest when I was working which involved a fair amount of travelling...
Over the last 7-8 years I have come down to a healthy 88kg....

Started seeing a PT, then began playing 5 aside footie which I know play three times a week.
The exercise keeps me fit cardio wise but for that weight loss it really is 90pct diet.

Brilliant achievement! 5 a side is great fitness esp inside in the winter.

Did you know being cold also reduces body fat? lol I'd rather not

 

[rpant_gabba]

4 litres of water is about right if you can manage. Water is the ultimate requirement when cutting weight. Water also takes of fat from ones face. Drinking over 8 litres a day is too much tho.

Use body fat callipers to measure. Anything under 20 is ok, ideally 10-15% You want be losing fat not muscle.

SO drinking water burns up calories? I've heard it all.

 

[IMMY69]

Brilliant achievement! 5 a side is great fitness esp inside in the winter.

Did you know being cold also reduces body fat? lol I'd rather not

100pct...
Love playing in the cold, just don't like the rain too much

In fact I even got in to the whole Wim Hof thing a few years ago, didn't do any ice baths or anything that extreme but do turn the water to cold when finishing off a shower... its a now a habit and I find it extremely refreshing.. Cold is also anti inflammatory so great for joint aches etc

 

[sweep_shot]

100pct...
Love playing in the cold, just don't like the rain too much

In fact I even got in to the whole Wim Hof thing a few years ago, didn't do any ice baths or anything that extreme but do turn the water to cold when finishing off a shower... its a now a habit and I find it extremely refreshing.. Cold is also anti inflammatory so great for joint aches etc

During my high school years (2006-2009), I used to play football in snow. It was nice.

 

[rpant_gabba]

Went from 75kg's when I graduated to 120kg at my heaviest when I was working which involved a fair amount of travelling...
Over the last 7-8 years I have come down to a healthy 88kg....

Started seeing a PT, then began playing 5 aside footie which I know play three times a week.
The exercise keeps me fit cardio wise but for that weight loss it really is 90pct diet.

depends on your height.

 

[globetrotter]

In 2019 - my weight was 86kgs.
Then I followed Dixit diet i.e. intermittent fasting ... only lunch and dinner. I also cut fried, masala, sugar and packet food.

In 2021, my weight was 63 kgs. But it was low considering BMI. So I started morning breakfast...now my weight is 72kgs perfect to BMI ratio

 

[IMMY69]

depends on your height.

well yes, and age...

At my age if I was 78 to 80Kg I would literally be bones with skin hanging off

 

[KingKhanWC]

100pct...
Love playing in the cold, just don't like the rain too much

In fact I even got in to the whole Wim Hof thing a few years ago, didn't do any ice baths or anything that extreme but do turn the water to cold when finishing off a shower... its a now a habit and I find it extremely refreshing.. Cold is also anti inflammatory so great for joint aches etc

I always finish off a shower with a cold shower. Its not only good for recovery, it actually boosts your immune system.

At the gym, after a workout, I go for a 15 min Sauna and then a 2 min cold plunge.

As we get older out lower back weakens so maybe some light deadlifts, should also help your 5 a side performances too.

 

[JaDed]

I always finish off a shower with a cold shower. Its not only good for recovery, it actually boosts your immune system.

Not only immune system but also for mental health, focus the list goes on.

Nothing has affected me as much as cold shower .. insane amount of benefits.

People should try cold plunge too, new generation is right on money with health and no/low alcohol.

 

[KingKhanWC]

Not only immune system but also for mental health, focus the list goes on.

Nothing has affected me as much as cold shower .. insane amount of benefits.

People should try cold plunge too, new generation is right on money with health and no/low alcohol.

I've never heard of this helping mental health. Thankfully I'm very fortunate to have little to no illnesses inc no mental health issues. Maybe its because I've been playing sport since I was 3/4 years old.

Im sure Texas has some great gyms too.

 

[JaDed]

I've never heard of this helping mental health. Thankfully I'm very fortunate to have little to no illnesses inc no mental health issues. Maybe its because I've been playing sport since I was 3/4 years old.

Im sure Texas has some great gyms too.

Anxiety, stress, focus-alertness, mood elevation.. list goes on..

Texas has good gyms, but outdoor activities i find it bang average except for Ranch, sunsets..

A state like Colorado, Utah or even Cali are better for outdoor folks.. and absolutely love visiting those states, a different world.

The fitness level in US depends upon states, Utah-Colorado folks are way more fitter on average than general Texas folks

 

[globetrotter]

Anxiety, stress, focus-alertness, mood elevation.. list goes on..

Texas has good gyms, but outdoor activities i find it bang average except for Ranch, sunsets..

A state like Colorado, Utah or even Cali are better for outdoor folks.. and absolutely love visiting those states, a different world.

The fitness level in US depends upon states, Utah-Colorado folks are way more fitter on average than general Texas folks

I too heard cold showers are good for body especially for skin..... anxiety, stress and worry affect sleeps and then your metabolism

 

[rpant_gabba]

well yes, and age...

At my age if I was 78 to 80Kg I would literally be bones with skin hanging off

Damn dude, considered laying center in basketball?

 

[KingKhanWC]

Anxiety, stress, focus-alertness, mood elevation.. list goes on..

Texas has good gyms, but outdoor activities i find it bang average except for Ranch, sunsets..

A state like Colorado, Utah or even Cali are better for outdoor folks.. and absolutely love visiting those states, a different world.

The fitness level in US depends upon states, Utah-Colorado folks are way more fitter on average than general Texas folks

You are very lucky, USA geography and landscape with the weather allows people so many different types of outdoor activities.

Imo living in a place with sunshine alone helps peoples mental health. This is why in the UK most folks look miserable as its always raining, however we did have a great summer this year, I managed to hike a few different places and play outside a lot.

You also have plenty of steak places, great food for diets.

 

[IMMY69]

Damn dude, considered laying center in basketball?

Yeah I'm not that tall, just under 5'11''
But I got my weight down to 84kg and everyone started asking me whether I was seriously ill.

I do weights, heavier weights with less reps as I'm getting older, plus the three hours of 5 aside footie per week and weekly pilate reformer work out, and I think my current weight is just about fine.

 

[IMMY69]

You are very lucky, USA geography and landscape with the weather allows people so many different types of outdoor activities.

Imo living in a place with sunshine alone helps peoples mental health. This is why in the UK most folks look miserable as its always raining, however we did have a great summer this year, I managed to hike a few different places and play outside a lot.

You also have plenty of steak places, great food for diets.

Some of the lads I play with on Saturday mornings head straight over to the Hampstead Ponds after the game for a swim, no matter what the weather is.. They're in their late 20's / early 30's....

I'm tempted to try this but have resisted so far

 

[IMMY69]

Anxiety, stress, focus-alertness, mood elevation.. list goes on..

Texas has good gyms, but outdoor activities i find it bang average except for Ranch, sunsets..

A state like Colorado, Utah or even Cali are better for outdoor folks.. and absolutely love visiting those states, a different world.

The fitness level in US depends upon states, Utah-Colorado folks are way more fitter on average than general Texas folks

Good for stimulating hear growth too, which is a real issue at my age

 

[KingKhanWC]

Some of the lads I play with on Saturday mornings head straight over to the Hampstead Ponds after the game for a swim, no matter what the weather is.. They're in their late 20's / early 30's....

I'm tempted to try this but have resisted so far

Im sure its good for you but maybe not in the winter. Just before careful bro, if its freezing it may cause more harm than good.

How much sleep do you get a night? Sleep is so important, people dont respect this.

 

[IMMY69]

Im sure its good for you but maybe not in the winter. Just before careful bro, if its freezing it may cause more harm than good.

How much sleep do you get a night? Sleep is so important, people dont respect this.

No mate, I wouldn't jump in the ponds unless the outside temp was at least 25 degrees

Yes sleep is extremely important... I set a goal of 8 hours per night but usually end up sleeping
around 7 hours...

We have two dogs (GSD's) now that wake us up at around 6:30amevery single morning so the only way to get the hours in is by getting in to bed by 10/10:30pm... Good thing about dogs is that come rain or shine you have to walk them t least twice a day...

 

[sweep_shot]

I am currently overweight as per BMI calculator.

Need to lose 32 more pounds.

For my height (5 feet 7.7 inches or 172 cm), 160 lbs or 73 KG is the ideal weight.

 

[JaDed]

I am currently overweight as per BMI calculator.

Need to lose 32 more pounds.

For my height (5 feet 7.7 inches or 172 cm), 160 lbs or 73 KG is the ideal weight.

View attachment 159453

A balance of low Body fat and BMI are correct way not just BMI.. that’s my personal opinion..

 

[JaDed]

You are very lucky, USA geography and landscape with the weather allows people so many different types of outdoor activities.

Imo living in a place with sunshine alone helps peoples mental health. This is why in the UK most folks look miserable as its always raining, however we did have a great summer this year, I managed to hike a few different places and play outside a lot.

You also have plenty of steak places, great food for diets.

Yes , that’s why Seattle which is gloomy most of the year has high depression rate compared to Denver which eventhough cold and high altitude has 300 days of sunshine.

Both have amazing outdoor activities that people can enjoy

 

[sweep_shot]

A balance of low Body fat and BMI are correct way not just BMI.. that’s my personal opinion..

Hmm. Need to measure that (body fat percentage).

Anyway, I am just focusing on losing weight first. Once I reach 160 pounds, I can go from there.

It is likely I have okay muscle because I eat a lot of protein (eggs, milk, meat, fish etc.) and I do regular cardio.

 

[Suleiman]

I am currently overweight as per BMI calculator.

Need to lose 32 more pounds.

For my height (5 feet 7.7 inches or 172 cm), 160 lbs or 73 KG is the ideal weight.

View attachment 159453

BMI is a very poor indicator if you have any history of weight lifting

It doesn’t account for body fat separately, if you follow it solely you will end up losing muscle mass as well and think you’re losing fat and then end up with a skinny fat look which many desis have aka skinny everywhere but belly.

There are people with muscle and low body fat and bmi will show them at 27+ and call them overweight lol. That’s how bad it is.

Best thing to do is take pictures of yourself or do a dexa / caliper measure which is still not 100% accurate but better than bmi.

BMI is good for women or a completely untrained individual

 

[sweep_shot]

BMI is a very poor indicator if you have any history of weight lifting

It doesn’t account for body fat separately, if you follow it solely you will end up losing muscle mass as well and think you’re losing fat and then end up with a skinny fat look which many desis have aka skinny everywhere but belly.

Best thing to do is take pictures of yourself or do a dexa / caliper measure which is still not 100% accurate but better than bmi.

I see. Thanks.

I am planning to return to weight training.

I have these adjustable dumbbells (can be adjusted to up to 50 pounds).

 

[Suleiman]

I see. Thanks.

I am planning to return to weight training.

I have these adjustable dumbbells (can be adjusted to up to 50 pounds).

View attachment 159455

You’ve been saying that for months bro. Lock in.

Those weights are all you really need if that’s all you have access to.

 

[sweep_shot]

You’ve been saying that for months bro. Lock in.

Those weights are all you really need if that’s all you have access to.

Yup. Need to start.

I have a gym nearby. But, it is too crowded. So, I prefer to do it at home.

 

[KingKhanWC]

No mate, I wouldn't jump in the ponds unless the outside temp was at least 25 degrees

Yes sleep is extremely important... I set a goal of 8 hours per night but usually end up sleeping
around 7 hours...

We have two dogs (GSD's) now that wake us up at around 6:30amevery single morning so the only way to get the hours in is by getting in to bed by 10/10:30pm... Good thing about dogs is that come rain or shine you have to walk them t least twice a day...

Im sure they are both lovely dogs. Having dogs itself helps people become more healthier as you have no choice but to walk them regularly and at similar times.

7 is fine imo. Sometimes I also have a power napp, 30 mins after a work out. No longer than 20 mins, helps recovery and replenishes energy.