Hey /fit/, I'm in my 40s and I don't want to spend a single second being this miserable ever again. I'm fully dedicated to becoming fit and I really desperately need your help.
I want to lose weight, get my body fat down, and get my blood pressure under control. My doctors say that this is not possible and put me on bp lowering pills. However, I don't believe this is the case. Calories in, calories out. Plus, I have seen success stories here of people losing tons of weight, and I'm not even as heavy as them.
I've read the sticky, but with all the routines, I cannot do any of them (at least yet) because my bf is keeping me from doing the full rate of motion. I cycle and do the treadmill, along with doing morning and evening walks, but nothing seems to be working.
Please help me out /fit/ I want to turn my life around before it's too late.
Here are my weight, height, and daily calories eaten (usually lower).
Try swimming, it's easy on joints and can be great cardio. You should still lift though as well. Also count your calories with my fitness pal and don't bullshit it
How does a 40yo woman end up on the ch0n? I'm curious
I assure you this is not bait. I should've put a timestamp, but I hope you can take me seriously without it.
How much walking should I be doing? I walk dogs in the morning and in the evening for a total of ~1 hours and I go to the gym 40-60 minutes 5 times a week.
Perhaps I screwed up my metabolism after this many years of negligence, but my weight is still very steady at this level and I still need to occasionally take pills against my high blood pressure.
Am I a lost cause? I'm clearly doing something wrong and I can't figure it out.
You start a new routine, a new diet, a new life. It all seems shiny and new.
Then you fall back into the old crappy routine.
If you look at your general day, and look at the days before that, they are most likely the same.
Even your thoughts may be the same. In all honesty, people are the sum of their habits in life. Don’t fret though, we need this to free up our mind to think. if you go out and get into your car, You don’t think about how to start the car or where it’s parked. These habits frees up your thought.
Look at your life, and ask yourself very bluntly: How did I get here?
>Am I a lost cause? I'm clearly doing something wrong and I can't figure it out.
You suck at math if you can't lose weight. Count all of your calories and stay below your TDEE. That's all it takes.
your diet is 100% of the problem.
you arent eating 1500 calories a day and your diet is complete shit.
you're going to have to get better at cooking food, counting calories, counting macros, read the sticky pls.
Here is a screenshot of my typical diet. I usually eat about this much food a days. I don't go out and especially eat food like McDonalds. I don't think it's a problem with my diet. However, I will stop eating bread.
If not bait then you are eating more than you think. Literally just eat less. If you're eating 1500 and not losing weight (which I doubt is possible I think you're mistaken on how much you're eating) then try lowering it to 1000 and see if you start losing weight. Just get a hoby like video games or reading. Video games are literal gains goblins because you can't eat and play very easily.
hey goobers, you are so dead wrong.
different types of foods go through different metabolic pathways in the body. not only this but it changes hormones in the body that increase appetite or fat storage.
for instance: fructose, when consumed in excess, can raise insulin resistance in the body WHICH PROMOTES FAT GAIN.
protein on the other hand, requires 30% of the calories consumed to even digest it . it satiates you faster and may even increase metabolic rate.
next time you mindlessly give an innocent woman trying to change her life around advice , YOU should get a grip on whats real and whats just fucking bullshit "fact" that is touted as such because of a reddit-tier groupthink mentality that is RAMPANT on this shit tier fitness forum. fucking GOOBERs
this is horrible and incorrect.
get rid of the tortilla
get rid of the cheddars
get rid of the bacon
get rid of the apple
get rid of the avocado
learn how to cook chicken.
learn how to cook different vegetable dishes.
My mom was EXACTLY the same like you and weight 190 lbs. She always ate extra things throughout the day that increased the calorie count and I finally forced her to change her diet to chicken/vegetables and now shes 160 lbs.
should add that you need to stop eating nuts.
pretty much every single type of nut is high calorie.
the avocado is pointless as well.
rice is no good for losing weight either.
you definitely need to find new foods to eat.
I feel so much better since adding bread and other whole grains to my diet. I eat fuck tons of whole wheat bread, bagels, tortillas, brown rice, oats, etc, and have never felt better.
this site was initially developed for young male anime fans.
seriously please just leave. I hate seeing your type play video games and such.
you should be on some knitting form or something
Lady, if you are asking for useful advice you've come to the wrong place.
If you really want top tier advice you should time stamp those milk duds.
>I'm fully dedicated to becoming fit and I really desperately need your help.
>I've read the sticky, but with all the routines, I cannot do any of them (at least yet) because my bf is keeping me from doing the full rate of motion.
Excuses already and we haven't even gotten to the rest of your post yet.
>I cycle and do the treadmill, along with doing morning and evening walks, but nothing seems to be working.
Stop stuffing your face.
>I walk dogs in the morning and in the evening for a total of ~1 hours and I go to the gym 40-60 minutes 5 times a week.
Just because you're physically at the gym doesn't mean you're putting in the work like the rest of us.
>Perhaps I screwed up my metabolism
More excuses. Color me surprised.
Elaborate ruse. Can't believe I responded to a bait post.
egg whites are 17 cals per egg, you can eat all the egg whites you want. maybe throw in ONE yolk if you want.
Chicken will be your main meat, find shit to eat with that. Find one of those huge packs of vegetable stir fry, mix in some soy/garlic/salt/etc and eat that as your side. Soup is also good, but these are high in sodium so you may want to stop eating soup as soon as you lose weight and can go back up to maintenance calories.
New York Strip Steak
Top Sirloin Steak.
Some kind of fish, check the nutrition label for calorie/gram info.
Find more vegetables at walmart or premade vegetable bags.
Always look at the back and check the calories.
Hey OP, I'm also a female cutting.
You can try oats for breakfast or lunch too, it'll make you feel full for longer. My breakfast is one portion of oats with water/sugarfree almond milk, some blueberries on top and black coffee or tea. Low on calories and a solid basis.
insulin resistance doesn't promote fat gain, it makes you have to eat more to feel full. YOU should get a grip on whats real and whats just fucking bullshit "fact" that is touted as such because of reddit-tier groupthink etc...
Don't understand the hate towards me, but maybe I'm just too old to understand the internet at this point.
However, I do appreciate the food advice. I will look for a place to swim, because admittedly treadmilling makes joint ache.
So what I need to eat is
>vegetables (frozen ones are easy to make)
>some fruit (not much)
Will do some shopping soon to get all of this in my kitchen.
for reals. When I did my weight loss (185 down to 155ish) I just rode my bike for about 30 minutes a day, 3 or 4 days a week. AND i would only eat enough so that I'd be able to function but I always felt a teeny weeny bit hungry. nothing uncomfortable, but the sensation of "I could eat a few chicken nuggets" was usually always in the pit of my stomach.
>mfw there's a 40 years old grandma on a russian cartoon website
Gimme gimme chicken tendies,
Be they crispy or from Wendys.
Spend my hard-earned good-boy points,
on Kid's Meal ball pit burger joints.
Mummy lifts me to the car,
To find me tendies near and far.
Enjoy my tasty tendie treats,
in comfy big boy booster seats.
McDonald's, Hardee's, Popeye's, Cane's,
But of my tendies none remains.
She tries to make me take a nappy,
But sleeping doesn't make me happy.
Tendies are the only food,
That puts me in the napping mood.
I'll scream and shout and make a fuss,
I'll scratch, I'll bite, I'll even cuss!
Tendies are my heart's desire,
Fueled by raging, hungry fire.
Mummy sobs and wails and cries,
But tears aren't tendies, nugs or fries.
My good-boy points were fairly earned,
To buy the tendies that I've yearned.
But there's no tendies on my plate!
Did mummy think that I'd just ate?
"TENDIES TENDIES GET THEM NOW,
YOU FAT, UNGRATEFUL, SLUGGISH SOW!"
I screech while hurling into her eyes,
My foul-smell bowel-dwelling diaper surprise.
For she who is un-pooped on is she who remembers:
Never forget my chicken tenders.
>mfw there is an obese middle aged woman lurking CBT and FHT and what not on a Peruvian anime teenegers' weeb fitness mentioning and sometimes training and diet related board
Buy a food scale, and weigh EVERYTHING to the gram. Measuring cups aren't accurate, and you are probably eating more than you think.
Myfitnesspal is a great calorie tracking app...they also have a message board which is alot more gentle than this one. I don't know how you found /fit/, but get out while you still can.
best of luck.
>this is the state of /fit/
If you're tracking what you eat this well I can't really blame you. Maybe you're in the minority of middle aged women who actually has a thyroid condition and not in the majority who claim it without basis. Get a dr to test you and then prescribe you thyroid hormone. I can tell you from abusing illicit thyroid hormone that it works.
Keep your cardio intensity consistent. If it starts to get easier, you push harder. Set a weekly goad of distance or time to motivate yourself to do better and push for it.
If you've fucked up your "metabolism", then start eating more fibre. It can help with insulin resistance, and will help promote a healthy liver. It also makes you feel fuller longer, and discourages snacking.
Stick to your meals. Make them in advance if you have to. Eat by regime, know when you are going to eat, no snacks, no treats, no deviation.
If it is not feeding time, do not put things in your mouth.
The only thing you are allowed to drink from now on is water. Wean yourself off coffee if you have to. Although black coffee is fine for the calorie content, you need to get into a habit of seeing water as your primary source of hydration. Being properly hydrated will make you feel healthier and more motivated to continue with your weight loss.
Get your shit together. Becoming healthy is a major lifestyle change, and not a thing you do for 6 months, get to a goal, then go back to what you were doing before. If you do that, you become one of the statistics the fat cunts use to excuse themselves from even trying.
I think we are all forgetting an important question here. Which sailor warrior is your favorite?
Hey I just saw you on the front page of reddit and I know a lot of guys are going to pounce on me for this but you really shouldn't come to this site and if you do especially not /fit/. I only read some of the comments and it looks like you are taking it well but sometimes people post really bad stuff on here and I don't think you are ready for it. America is a country I have a lot of interest in and that's one of the reasons I come to 4chan, I know a little bit about your culture from school and the books I have read and I don't think your honor based upbringing is really going to understand what the kids on this forum do.
They are probably going to try to make you show your breasts (write stuff like Tits or GTFO) or something like that or post violent pics. Some people on here even joke about incest. I don't want to come off as lecturing you but I just don't know why you came here. Did some white guy you are dating tell you to come to this site? He probably thought it would be funny to see your reaction when people start posting things that you can't handle.
I hope you take my advice, I don't really know what else to say except you might want to try memecentral that is usually where decent people go to talk to people from other countries. I'm not just doing this because you are so pretty or something like that, I realize you are thousands of miles away and there isn't much of a chance that we could ever meet each other. I just want you to know that you deserve better than this site and whatever creepy white guy sent you here, you should be with someone that respects you and doesn't put you in an awkward position like this. I like 4chan and I like /fit/ but I just don't want to see you get hurt here
Try doing low weight higher rep, incorporate more cardio every week or more exercise if you plateau or stop seeing results. Same thing for calories, keep protein up but regulate your carbs and cals.
Stop ALL drinking and smoking. You need 1,500 Calories/day to lose 1 lb/wk.Count EVERYTHING, be anal about it sugar in tea etc. Should take ~50 weeks for you to be "healthy BMI".
Diet is the most important thing. Fitness sign up for some classes, spinning, etc whatever cardio. Do it fully and properly, take it serious.
If you go slack on any of these you will stay the same.
It will take a while to get her to "slim/fit" but at that weight she will see impressive losses until she hits "regular" (if she can stick to her calorie/macro restrictions)
source: my former f/5'8/210lb fatass
Makoto is wife-tier, I want to be her.
You might want to look into keto (in b4 meme). I didn't do it starting out because my motto was "baby steps" but it really helped me trim off the fat when I was getting closer to my goal weight and had to start working harder to get the last few pounds off. Even if you don't go into ketosis, minding your carbs will get you slimmer faster.
Look into ec stacks, they suppress appetite while giving you energy, juicy for burning calories.
Get some protein powder, try to drink half of a scoop before each meal. Most people crave proteins and end up eating fucktons of calorie dense foods before they hit there daily requirements, resulting in becoming really fat.
The protein drinks help you hit that requirement and greatly reduce how much you really need to eat. You're welcome.
also why the hell is a 40 year old woman on 4chums what the fuck OP you are in the same age group as my mum, if I come home from uni and find you shitposting on /fit/ mum there's going to be trouble
Here's the truth, fit isn't a safe space, we don't pussy foot here. We hold ourselves to a very high standard and have created an environment on how to get there. /Fit/ is bullying in society, fit is sibling rivalry. If you can stand it, you will thrive.
Or you can go back to that sheltered, safe space site that will just let you be the piece of shit even you don't want to be.
Honestly, how can one decide between Mars and Venus?
I used to like Mercury when I was in my elementary days watching Sailor Moon. A weeb before that was even a thing among my peers
Don't worry. You can make it. BUY A SCALE THAT'S THE BEST WAY TO COUNT CALORIES
If you see how much grams of something you're eating, then you don't gave to guess, as I think you are doing now.
Also, eat the right foods. Other anons have posted really good suggestions. Best of luck!
wtf, the most important thing is that you eat enough protein, otherwise there might be a extreme amount of muscle mass in that weight you loss.
people with diabetes can be advised to eat 20% of their calories in proteins (this is around the maximum your body can use) those 20% aren't calculated by you cutting calories but by your actuall caloric need.
86kg * 24 = 2064 (that's what your body needs for normal functions, don't worry your body will get the energy out of it's stored fat)
2064 *1,5 if you are active ( lots of standing and walking) = 3095 kcal
if you are not so active (more propably)
20% of that is around 495-619kcal (for protein)
495/4 (to make kcal into grams PROTEIN) = 123g.
619/4 = 154g of protein.
so you could eat 123g-154g of protein ( 154g is 1.8g/KGbw aswell. and your body can't use more than 1.8-2.4g of protein, so that's the max usefull stuff)
so, 500kcal of your daily diet is for protein.
this is doable, I cutted on 1400kcal while being 90kg down to 82kg. Eat lots of celery, spinat and stuff that's high in fiber with chicken and fish that is protein only.
DONT DO KETO!
Taking this bait.
I like scoobys advice to graph your weight daily. You may lie to yourself about the amount you eat but if you see that line stay flat or go up you kn ow you're fucking up.
Making it easier/harder has nothing to do with what works. Calories in / Calories out is all it takes to get weight loss going.
Everything else is about making it easier and/or better.
What do you do at the gym? What routine do you do? What exercises, weight amount and reps do you do?
You're a goddamn adult. No excuses should stand between you doing what you know you have to do and actually getting it done.
I can't possibly imagine why your bf wouldn't want you to use your full range of motion, but it honestly doesn't matter. Do it anyway and tell him to deal with it.
If he can't then you don't need him around anyway as he is literally killing you.
Hey OP, just wondering if you ever schlicked to cbt threads. Just curious for....reasons
scooby is the best helpful source of advice and inspiration for beginners
watch his videos about weightloss, recipes and how to start simple routines
he's what got me seriously started on fixing myself
>Just get a hoby like video games or reading. Video games are literal gains goblins because you can't eat and play very easily.
I think this is only true for people who generally eat healthier foods and then time just slips by (like any serious /fit/izen). It's why I've cut video games out for the most part.
Grab yourself a foodscale and get fucking technical. Your problem may be cooking too big of portions and you may think 1OZ is a lot.
Get weighing. If you really want this nothing will stop you.
Pic related its the one I use. My squats and deadlifts shot up once I started to count and learn math
Avoid fast food at all cost. Apart from that you can eat anything just MAKE SURE you count EVERY calorie. That all it takes. If you dont like the taste of water while eating a meal go to the 99cents store and get yourself some lipton ice-tea packets with 10 calories and pour one of those fuckers in so can wash down the food
To summarize, OP, this is what you want
>GET A FUCKING FOOD SCALE
>Lose weight on treadmill until you can get to full range of motion
>Eat very specifically (oats, chicken, lots of veggies, lots of water, etc.)
>Keep measuring your progress
It literally cannot be this hard for anyone to lose weight. Either you lack to mental capacity to do so, or you're just lazy. Prove us wrong on both, pls