Hey there, I'm male, just turned 31 and despite eating less than I usually do I'm starting to gain weight. I guess my metabolism is slowing. I am now 6'2 220lbs, all in my lower belly pudge and developing love handles. Its not a wide kind of fat and if I'm stretched out like lying down it's really almost flat but I'm worried about it especially since my family has a history of heart disease (but also they smoked and I don't) and I don't know where to start here but I was referred to your subreddit.
I eat the same thing every day:
- Thin Spaghetti/angel hair (no sauce, it used to be alfredo till a month or two ago, was probably triggering my EoE/acid reflux more than usual)
- Chicken breast bits
- Broccoli
- Milk
Fills a plate, I haven't measured it in cups yet but I hovered my fist over it and I'm gonna guess there's about a cup or cup and a 1/2 of chicken, and the fist fits goes over the plate 4 times so 4 cups of everything? The spaghetti from one box lasts about 3 or 4 days
- Oatmeal (2 packets of the flavored stuff and about 2 cups of the no-flavor stuff) with 3 cups of milk
- A banana
- Tons of water at least 8 16oz cups a day
I think this is around 1900 cals. I've been counting it with EatThisMuch Automatic Meal Planner website. Every once in a while I eat out instead but its always small.
I used to eat this plus even more than this including junk like nilla wafers and cookies and I feel like I've actually gained more weight since I decided to cut it down and eat less. Its very frustrating.
I try to exercise every 2 days, COVID makes it harder to do this, I used to have a gym to go to but I can't really exercise in a mask (i sweat and it IS harder to breathe for me) so now I just do it at home. I do 3 sets of 2 min jumping jacks (so probably around 120) and at the end of those I walk back and forth and then inbetween those, 3 sets of whatever exercise group for the day whether pushups where I aim to do more than 10 (i'm weak) and raise it by 1 each day that it feels easier (currently at 16). I'm unable to hold myself up for more than that i collapse, and on the days between pushups, planks for about 40 seconds to a minute, and the side planks (again all I've ever been able to do, even when I was around 180lb) and the planks feel like they strain my lower side back than putting any burn on abs (but if I touch them while doing it they're hard) and I'm reading now that planks are actually bad now. I only did planks because situps and crunches were called bad for you...I dont know what to follow anymore.
Also I've read that instead of doing 3 2min jumping jacks, I should be doing them for a total of 4 mins, 20secs doing them, 10 seconds resting (i walk back and forth) which is called HIIT and is supposedly more effective. I'm not sure about that because I am way more exhausted and sweating after the 2mins, and that's a sign that it's working right? Also when I exercise I drink a ensure nutrition/protein shake that day. The whole routine lasts about 50 mins
Anyways as I was looking up fat loss and diets and stuff I'm finding people and professionals now saying that diets are actually bad for you and others are saying do intermittent fasting and yet again, dont know what to believe, seems like its really hard to get info.
Also when COVID shut down the world I started to sleep through the day and stay up all night into the next day. No real reason except there was nothing to do in the day and I felt more creative at night, and it also made already being awake in the morning easier than getting up. But I'm starting to sleep at night again since sleeping in the day is getting harder and harder and my sleep is just generally a wreck, I've been getting 3 hours slices before being wired but tired. Using ZZquil helps but I don't wanna rely on that. And the lack of energy from it all makes it harder to keep up the exercise so at this point I've not done it in about a week.
Oh and I'm finding that going too long being hungry makes it actually harder to breathe. Like not that I'm congested but like the breaths that I'm taking aren't deep or enough. Then I eat more and it goes away. I have been diagnosed with allergic asthma (to cats, it's really really bad) but I've never gotten any symptoms before trying this less eating
So what should I do? If I need to replace the spaghetti what should I replace it with? I can't cook (roommate restrictions (spaghetti doesnt count)) or eat anything crunchy because my teeth are already falling apart, or triggers of EoE/acid reflux.
Thanks
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source https://www.reddit.com/r/loseit/comments/ivnu3h/gaining_weight_with_age/
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