Discussion Weight gain and gym tips

[aroll]

Hello!! Lately I've started gaining weight like crazy (depression) and I'm thinking about joining a gym soon.....but I'm way too anxious and scared. I've also struggled with disordered eating in the past so I'm worried that it might cause a relapse. Any tips? It would be nice to hear your experiences :)

 

[SmilingNoMore]

You could start exercising at home, or if it's safe go for a walk/run or swim if you can. Do something you like but to get the nutrients you need for energy you need to make yourself eat something healthy too. Exercise will boost your mood and once you feel less anxious you may feel like going to gym. I've been training by myself since covid. How not to relapse, remember the lowest point you were at and focus on not getting there again. I've been anorexic and tend to stop eating in bad times but then remind myself of the horrible road I was on. All the best

 

[Praestat_Mori]

You have to consider a comprehensive plan that includes healthy food and gym. Do u take any meds to treat the depression? They can have weight gain as a side effect.

 

[Forever Sleep]

I lost over 5 stone on this diet... It's more of a lifestyle change really. Basically, only a restricted amount of complex carbohydrates, lean protein and loads of vegetables:

The Food Doctor Everyday Diet

Love food but want to lose weight? The clearest advice yet to help you eat well and lose the pounds for good from bestselling Food Doctor Ian Marber. Packed with over 100 delicious recipes, practical answers to everyday life situations and flexible menu options - from lunch on the run to car...

www.worldofbooks.com

 

[Neoatlech]

Weight loss is largely a matter of reducing calories and increasing activity. I think the most important thing is making sure you're not starving yourself trying to do a diet. Below a certain threshold, your body thinks you are starving REALLY badly, and does a bunch of things that hurt your long-term weight loss. No need to slow down your metabolism doing that. I wish you good luck in your journey.

 

[TheShadowKing]

Hey op I know it can be scary at first to go to a public gym but trust me when I say no one cares about you everyone is busy doing their own thing. It'll obviously still be a little nerve racking but just keep that in the back of your head when there. Also unlike what other people are saying you don't actually need a diet to lose weight while it helps a lot all you really need is to make sure you're in a calorie deficit and doing cardio.

 

[ConfusedClouds]

For me personally, I found going for both exercise and diet at the same time was too much and would never last more than a few weeks then all would be undone in a rebound.

It worked for me when I ignored diet and just focussed on getting started and keeping up with some sort of regular exercise.

Once I was more active, I wasn't having to stress about the exercise because it became part of my weekly routine and I then naturally found myself less keen on eating so much or eating over processed rubbish because I would feel my exercise was important and poor diet would sabotage it.

 

[aroll]

You could start exercising at home, or if it's safe go for a walk/run or swim if you can. Do something you like but to get the nutrients you need for energy you need to make yourself eat something healthy too. Exercise will boost your mood and once you feel less anxious you may feel like going to gym. I've been training by myself since covid. How not to relapse, remember the lowest point you were at and focus on not getting there again. I've been anorexic and tend to stop eating in bad times but then remind myself of the horrible road I was on. All the best

Ahh thank you!!

You have to consider a comprehensive plan that includes healthy food and gym. Do u take any meds to treat the depression? They can have weight gain as a side effect.

Been on lexapro for a while but not anymore, it definitely caused weight gain

I lost over 5 stone on this diet... It's more of a lifestyle change really. Basically, only a restricted amount of complex carbohydrates, lean protein and loads of vegetables:

The Food Doctor Everyday Diet

Love food but want to lose weight? The clearest advice yet to help you eat well and lose the pounds for good from bestselling Food Doctor Ian Marber. Packed with over 100 delicious recipes, practical answers to everyday life situations and flexible menu options - from lunch on the run to car...

www.worldofbooks.com

OMG THANK YOU, gonna give it a read!!

Weight loss is largely a matter of reducing calories and increasing activity. I think the most important thing is making sure you're not starving yourself trying to do a diet. Below a certain threshold, your body thinks you are starving REALLY badly, and does a bunch of things that hurt your long-term weight loss. No need to slow down your metabolism doing that. I wish you good luck in your journey.

Thanks!! I always find that starvation leads to binges and so on, the cycle never ends

Hey op I know it can be scary at first to go to a public gym but trust me when I say no one cares about you everyone is busy doing their own thing. It'll obviously still be a little nerve racking but just keep that in the back of your head when there. Also unlike what other people are saying you don't actually need a diet to lose weight while it helps a lot all you really need is to make sure you're in a calorie deficit and doing cardio.

Ahh, this means a lot!! I'm glad to hear that people usually mind their own business while working out

For me personally, I found going for both exercise and diet at the same time was too much and would never last more than a few weeks then all would be undone in a rebound.

It worked for me when I ignored diet and just focussed on getting started and keeping up with some sort of regular exercise.

Once I was more active, I wasn't having to stress about the exercise because it became part of my weekly routine and I then naturally found myself less keen on eating so much or eating over processed rubbish because I would feel my exercise was important and poor diet would sabotage it.

Good tip!! I should first fix my diet and then slowly try exercising. Every time I try changing everything quickly I give it up after a few days

 

[miyabi]

Hi OP,

I want to give my two cents from someone who had the opposite issue. Please be careful not to get too neurotic in chasing 'perfect' whether that be image for yourself or routine to achieve said image. Ultimately, what might not be perfect on paper would be more effective for you if you enjoy it since you'll be more consistent. I'd focus on small but sustainable changes that aren't a massive challenge for you.

It might be 'optimal' to follow a certain diet or training plan but if it's too difficult for you to consistently implement (or if you just plain don't enjoy it) I think your results wouldn't be as good as something more moderate.

Good luck <3

 

[aroll]

Hi OP,

I want to give my two cents from someone who had the opposite issue. Please be careful not to get too neurotic in chasing 'perfect' whether that be image for yourself or routine to achieve said image. Ultimately, what might not be perfect on paper would be more effective for you if you enjoy it since you'll be more consistent. I'd focus on small but sustainable changes that aren't a massive challenge for you.

It might be 'optimal' to follow a certain diet or training plan but if it's too difficult for you to consistently implement (or if you just plain don't enjoy it) I think your results wouldn't be as good as something more moderate.

Good luck <3

Thank you for your support!!

 

[SVEN]

Clean up your diet, try to go for complex carbs instead of simple ones, sugar & white bread are your enemies.
You can get a great workout at home whilst you build up your confidence, exercises using your own bodyweight can get you started. Think pushups, pullups, dips between the arms of two chairs etc. if you google home exercises there's a shedload of vids and motivational stuff online.
And, congrats, just by recognising your problem and posting it to strangers you're on the way to becoming who you want to be. Best wishes.

 

[aroll]

Clean up your diet, try to go for complex carbs instead of simple ones, sugar & white bread are your enemies.
You can get a great workout at home whilst you build up your confidence, exercises using your own bodyweight can get you started. Think pushups, pullups, dips between the arms of two chairs etc. if you google home exercises there's a shedload of vids and motivational stuff online.
And, congrats, just by recognising your problem and posting it to strangers you're on the way to becoming who you want to be. Best wishes.

Thank you for your kind words!!