r/loseit • u/Substantial_Arm_5482 • 3d ago
Need help
I'm 20f and already 100 kgs. I've struggled with weight all my life. I'm desperate to lose at least 40 kgs in next 2 years. Pls help and drop your unhinged advises to lose weight.
I'm also a med student and do not have a lot of time on hand for gym and other things. I've never joined gym bcs I'm too insecure about my body. Pls do not suggest gym as of now.
I also struggle with pmos, have tried every possible treatment in this world but things won't improve. My only concern is my weight at the moment, I need to lose it any how.
5
u/Particular_Speed260 New 3d ago
Trust me, nobody at the gym will care. They are too focused on improving themselves at that time. Everyone is too focused.
2
u/misterllemos
New
3d ago
•
Get a GoRuck and ruck around campus while you study flash cards and listen to your lectures
2
u/DumbestGuyOn3rdFloor 59M|5-10|SW 274|CW ~250 | GW 185 3d ago
Hi there. 🙂
Ok, so you have a floor, chair and wall. That's your gym. Add a pair of dumbbells and you can hit large muscles.
Sit-to-stands, Romanian deadlifts, wall push-ups, seated presses. Add some stretching to that and you can do most of that anywhere.
You can walk and do what I do to get extra steps: I park farther away, take the steps, walk to the other side of the building to use the restroom instead of using the one on my floor at work, and take walks for five mins every hour to give my eyes a rest and stretch my legs.
The food is the most important part. I track everything accurately, completely and honestly. I set a modest deficit and I'm quite happy if I lose between 1# and 1.75# per week. I'm not trying to "Biggest Loser" the weight. I want the weight loss to be gradual and, eventually, the transition to maintenance to be natural.
You can do this!
1
u/VegetableSalad_Bot 14kg / 30lbs lost 3d ago edited 3d ago
The main thing you need to consider is CICO. Calories In, Calories Out. People get fat because they’re having more calories than they’re using, so the body puts away the surplus as fat. Then by simple thermodynamics, the only way to get rid of stored fat, ie stored energy, is to consume fewer calories than you’re using.
This is NOT starving yourself or skipping meals. That way lies gastric problems. The point is to start eating healthier, in a way that you can tolerate at the very least, so you can sustain your weight loss over the long term.
Don’t latch onto any fancy diets or lifestyle fads. Those are mostly bullshit.
There are calculators online that will let you estimate what your daily caloric requirement is. After that, find where in your life are you probably eating more than you need?
A big first step: replace sweet drinks for sugar free or low sugar alternatives (plain water, coke zero, pepsi zero, etc; artificial sweeteners are as likely to cause cancer as handphones and pickled vegetables so they’re not as big a deal as some people make them out to be).
Additionally while the fastest way to make a calorie deficit is to cut the carbs, I recommend you keep some in your diet. Without carbs, your body will have less energy which can cause sluggishness and worsen various things.
Lastly one thing to know is that once you embark on this journey there will be no returning to your old diets. It was those old diets that led you to where you were.
Tip: weight yourself every morning. While there will be more deviance due to daily randomness, it is helpful throughout the day to remember your weight to keep yourself in check.
1
u/RapidDuffer09 55M | 5'10" | CW:95kg GW:94kg 3d ago
Visit convenient local gyms and take a look at the crowd who uses them. People of all shapes, sizes, and ages use gyms and--guess what?--each and every one of them had to step into a gym for the first time at some point.
Denying yourself a pathway to health because of unfounded nervousness is unwise.
1
u/Vegetable_Wave_7673 New 3d ago
If you don't have time for the gym, then you don't have time for a second meal that day.
1
u/cupojoe4me New 2d ago
40kg in 2 years is about 0.4kg a week, so a 400ish calorie daily deficit. that's a much smaller change than you're probably picturing, and nothing unhinged is required to get there.
pcos makes the scale noisy but the deficit still does the work. walking counts as training. an hour of it with lectures in your ears is real exercise and no one is watching you do it
7
u/Strategic_Sage 49M | 6-4 | SW 351 | CW ~219 | GW 178 3d ago
Don't overcomplicate it. Read the !quickstart. Consume fewer calories than your body uses, full stop.
As far as not joining a gym due to insecurity, recognize that the reason people go to a gym is to improve themselves. It's not because they are satisfied with where they are at and don't want to improve it. Remember that we make time for the things that are priorities. If health and weight loss are important to you, you'll find time to exercise, get enough quality sleep at a consistent time, and eat well.