Weight loss: Didn't realise the face gains until I took the second picture! |
- Didn't realise the face gains until I took the second picture!
- "What gets measured, gets managed." I've been weighing myself everyday since August 1st, here's a graph of that data with a best fit line. M/5'10"/25 SW:232 CW:193 GW:165
- I am hoping to see the day that when I look at myself in the mirror I will not feel ashamed, outraged, embarrassed and sad all at the same time.
- I'm scared that if I lose the weight I'll be forced into loving myself
- I'm not getting compensated for going to my dietician because I'm not obese anymore
- Almost reached my goal! 64 lbs lost in 31 weeks.
- I ate an apple today instead of ordering takeout
- Two week update-
- My boyfriend keeps telling me to lose weight and making me look at pictures of his ex
- Finally sick and tired
- Those who have reached their goal weight, do you have any anxiety about gaining it all back?
- How do I be honest with myself when tracking calories?
- NSV - Push Ups
- Shocking eye opener: modified birthday cake calories
- Daily Q&A Post for Friday, 04 December 2020 - No question too small!
- Day 1: I do not want to be "fit" and that should be OK - Lost 20 kg in 2020
- Day 1? Starting your weight loss journey on Friday, 04 December 2020? Start here!
- Well, I did it
- Hello, fellow losers!
- My Fitness Pal is weirdly discouraging sometimes.
- Plateau as far as the eye can see...
- SV/NSV Feats of the Day - Friday, 04 December 2020: Today, I conquered!
- Are you or have you ever been a Perfectionist Dieter?
- Looking for some advice/opinions :)
- Is increasing calories the solution?
| Didn't realise the face gains until I took the second picture! Posted: 04 Dec 2020 03:51 AM PST Started at 89kg, down to 79kg during lockdown and now at 81kg when second photo was taken. Lots of stuff has been happening so it's taken a back seat, but I'll get back to it soon! CICO around 1500-1600 per day with doing at home workouts (les Mills online videos and just dance) but it's been a few months of nothing. It's definitely disheartening to go up again, but I'm being kind to myself and trying to be mindful with what I eat so I don't go over my current weight. The struggle is real when it's dark at 4pm and cold! Posting this to remind myself that I've already come a long way from the start of the year and that it's not a straight line down to being healthy! Set backs happen but as long as you keep making better choices then you're not done yet 😊 [link] [comments] |
| Posted: 04 Dec 2020 04:34 AM PST http://imgur.com/gallery/Dt2Ua85 I've been weighing myself everyday since August 1st. This is what finally gave my weight loss journey the Kickstart it needed, I had been stagnant at 230ish pounds, my highest weight, for roughly a year and a half at this point and it seemed like a good time as any to start. One of the things that weighing myself everyday has allowed me to do is, stop worrying about day to day fluctuations (strange as that may seem). Once you're able to look at the data from a wider perspective you see how For those curious the slope of the line equates to about 2.3lbs per week. To make consistent progress I've been staying to roughly 1750 calories a day and cycling as much as I can, it's fun to see performance increases as the pounds come off! [link] [comments] |
| Posted: 04 Dec 2020 01:00 AM PST Hello to all! I specifically sought out a sub as a support group for people who want to lose weight in a healthy and sustainable manner. Brief blah-blahs about me: I am 31, from a Southeast Asian country, working from home, living with my family and I am classified as Obese II on the BMI scale. I am currently 89 kg and I am only 5 feet tall. And... I haven't looked at myself in the mirror properly since March 2020. I avoid mirrors around the house at all costs because I feel so disgusted with myself. I can say that 5 years ago I was in great shape. I worked out regularly, I ate properly, I maintained my weight between 53kg to 55kg and I have decided that that is my most comfortable weight ever. I don't want to go lower than that even if the computation for BMI says my ideal weight is 48 kg. Nope. That is too light for me. I love my boobs. I love my butt. Anyway, I entered graduate school in the capital (I live in a province), got into a toxic relationship, let go of myself to the point that I had to drink every night just to fall asleep. I stopped exercising. I stopped doing things for myself. I stopped taking care of myself. In short, the state of my body right now is a consequence of all the decisions I made. Five years later, I am here, writing this, as an acknowledgment to myself that I need to do something before I reach 100kg. I have to put a stop to this. I have to do something. Post-breakup, throughout those five years--- I was exercising inconsistently, I wasn't drinking anymore but I am not eating healthfully either. I am taking meds for my bipolar disorder, taking meds for my thyroid disorder. My thyroid activity is greatly reduced and virtually gone because I was diagnosed with Grave's disease in my early 20s and had a radioactive iodine treatment which I regret to this day (I should have gotten a second opinion). Anyway, the lockdown started, the pandemic started and from March to April to May, I barely got out of bed, I turned to food for comfort and justified it as something I deserve. I eat even when I am not hungry. I have this compulsion to eat left-overs in our refrigerator because I hate food going to waste. I ate and ate and ate but my physical activity remained the same- almost zero. It took me a while to realize that it's getting out of control. I made all sorts of plan---I am a registered nutritionist-dietitian by profession so I am supposed to know stuff right?---- diet plans, recipes I can follow, workout plans but I got so overwhelmed with all of it I ended up not doing anything. It doesn't help that I have a go-big or go-home mentality. I guess I am clinging to the fact that back then, I can work out for at most 3 hours a day when I don't have much to do. I just can't accept the fact that it was totally normal to exercise 10 minutes a day and gradually increase it as your body gets accustomed to it, again. Pride maybe? Now I can't even walk for 2 minutes without struggling for breath. It is a huge slap on my face. I have low self-esteem. I don't socialize like I used to. When I am on a video call with friends, I shut the camera off because I don't want them to see me in this state. I turned down a good job offer because I will be working in a place close to where my ex frequents and I don't want him to see me in this state and give him the satisfaction that he "won" the breakup. I make excuses to not meet friends (pre-COVID) and I don't like taking pictures at all, I hate it but when I am socially obliged to, I stay at the back. I built myself a wall that no one can penetrate. I made it clear to my family I won't tolerate any comments about my weight. It took me some time to step on the weighing scale and see the damage I brought upon myself. I am spiraling and spiraling further and I am fighting so hard to crawl out of it. It is affecting my work because I feel so lethargic, I'd rather be in bed. Good thing I fixed my sleeping pattern. Tbh I feel like every 2 weeks I am starting all over again and then I trip and undo all my progress. Today I hired a personal trainer (online consultations) to give me a workout plan. I need structure. Today I am writing this post as an acknowledgment that I have a problem that only I can solve. I am starting my weight loss journey aiming to lose 35kg in at least 1 year. This time I will love myself and be mindful of what I put inside my body. And who knows, maybe in a year, I will be able to look at myself in the mirror without feeling ashamed, outraged, embarrassed, and sad. I may not be the same person I was 6 years ago but I am determined to prove to myself that a person can peak a number of times during their lifetime. And I am looking forward to having this sub as a support group to reach my goals. Thank you. [link] [comments] |
| I'm scared that if I lose the weight I'll be forced into loving myself Posted: 03 Dec 2020 10:18 AM PST I'm obese. There I said it. This didn't happen overnight. Every spoonful led me deeper into darker corridors. I eat my feelings and those are the worst calories because they are heavily weighted in self sabotage and destruction. I've become complacent in my overweight body. No one sees the struggle I endure on a daily basis. They see a woman that is plus size and assume I've always been this way. My present body a reflection of over indulgence and bad genes. No. This body is a product of child abuse, anxiety, divorce, death, and grief. I wrapped myself in a cocoon of shame so no one can infiltrate those emotional layers. I'm fat so most people don't want to date me because physically they don't find me attractive in this altered state. Today I choose to give the gift of compassion to others and myself. This sub has made me feel like a lighter version of myself in spirit. Thank you to the kind stranger that simply linked me to a cardio workout on YouTube yesterday. You provided me with a spark and today I will complete the workout and start upon my new adventure - losing the weight and hopefully learning to love myself in the process. Edit: Oh my gosh! I am overwhelmed with the outpouring of support from this sub. For everyone that took the time to comment, gift me with awards, and offer their words of wisdom and encouragement I am humbled with gratitude. To be clear, yes I am a huge proponent of mental health and I actively attend therapy. If this post resonated with you: please seek treatment because fixing the innards is paramount. Edit 2: I did sustain trauma but most of my weight gain came after I lost my job offer during the height of the pandemic. If anyone has a lead on an IT specialist or help desk support position within the DOD I'm actively looking for employment and I'm certified in Sec +. Edit 3: Most importantly, this post wouldn't have been possible without u/happycrunchcake who selflessly linked me to the cardio workout on YouTube. I did it today and although I had to pause at least three times ALL of you are the reason I completed it. Big love! [link] [comments] |
| I'm not getting compensated for going to my dietician because I'm not obese anymore Posted: 04 Dec 2020 05:33 AM PST It sucks having to pay for it myself, but at the same time this feels like such a victory. I can't help but laugh about it. 10kg ago I would've gotten compensation. But my BMI is well under 30 now, so according to my insurance there is no medical reason to go to a dietician. I feel very doublesided. It feels a bit unfair that people with obesity do get compensation, when someone like me who just got out of obesity and wants to maintain a healthy diet doesn't get that. It's like, you only get compensated when your situation has crossed the border (basically, when it's already too late, as in your weight is already unhealthy). But people who want to prevent it from happening have to figure it out by themselves. At the same time, this feels like a huge victory and a testament of my progress. That my actions actually caused my situation to change, that my body is not considered unhealthy anymore. I guess "suffering from succes" would be a good way to put it, hahaha. [link] [comments] |
| Almost reached my goal! 64 lbs lost in 31 weeks. Posted: 04 Dec 2020 07:54 AM PST I've almost reached my goal, what a crazy year! I've gone from being obese to being only a few pounds away from no longer being overweight. I'm gone from 209 lbs to 145 lbs in just under 31 weeks of time. My goal weight is 143.3 which will put my BMI just under the overweight category ( BMI 24.9 at 5 foot 3.5 inches). Here what my progress looked like week to week. I'm a huge data nerd and keeping track of everything in a spreadsheet really helped motivate me. https://imgur.com/SWsmdcx If your curious about what it looked like physically I went from an XL to Small/Medium Slim Fit and a 34w to 29w/30w. Here is my progress pic: https://imgur.com/69o21iE As far as how I lost weight, it was pretty simple. Eat fewer calories ( most important) and exercising more (never eating back my calories burned).
I also made a few key habit changes, that really kept me on track
One of the key things I've done is to structure my eating so that I'm pretty consistent day to day. The goal was to create something sustainable, that would set me up for success once I reached my goal weight. My plan is to basically keep my same routine in place when I'm done, but slowly introduce another 300-500 calories into it. I'll likely add the additional calories having a heavier mid-day snack, since I'm pretty hungry by the time I get to dinner. Right now my typical day is
By having dinner be a huge chunk of my calories, it keeps me satiated for the 16 hours fast. I hope this is helpful for anyone starting out :) [link] [comments] |
| I ate an apple today instead of ordering takeout Posted: 03 Dec 2020 06:11 PM PST Very small thing to do but it does really feel like a big step forward and a big victory. Work has been super stressful as of late. It wasn't even so much that I was craving something or that I was hungry for something, I just needed to feel better about my day. I realized about a month ago that I eat my way through and out of stressful times, it was my way of feeling better about all the things around me that I couldn't control. Lately I've kept two things in mind: I need to manage my hunger whenever I'm craving junk food and I cannot eat my way out of stress. Keeping these two a top of mind has helped me in losing weight. [link] [comments] |
| Posted: 04 Dec 2020 05:06 AM PST I am down 6.2 lbs. I'm 30(f) 5'8. I originally weighed 193 in August at an appointment. I got an Apple Watch almost a month ago now. I started meeting my goals but did not step on a scale or change my eating habits. I was likely consuming 3000+ calories a day. A lot of binge eating. We had a hard year as a family and I turned to food. My kids took a picture of me on my phone while I was cooking and it really made me realize how far I had really let myself go. I started calorie counting the very next day (plus still using Apple Watch). I began my calorie counting at weighing 188.6. I allowed myself 2000 calories a day at first (I am nursing my youngest and do need to keep calories a little higher). I mainly just didn't want to be a huge grouch from "starvation". Anyway, I am now eating 1500-1600 calories a day. I worked down pretty easily once I got used to the initial counting. 1600 is probably my sweet spot right now. I am now 182.4. I am 6.2 lbs down since beginning my counting but down 11 lbs since August. I am proud of myself. I have said no to many snacks that I would impulsively eat and have started eating healthier because I prefer being able to eat larger portions. 😅 [link] [comments] |
| My boyfriend keeps telling me to lose weight and making me look at pictures of his ex Posted: 04 Dec 2020 02:47 AM PST I hope its OK I'm posting here. My boyfriend has been regularly talking about his ex and showing me pictures of her, saying how pretty she is and telling me to lose weight to look more like her. Though he says I still won't be as pretty if I lose weight. I cry and have anxiety attacks (hyperventilating, sweating profusely, shaking) when he keeps making me look but he just yells at me. He says I shouldn't be upset looking at her or hearing about her since they're no longer together and that if I loved him, I'd agree to look at the pictures of her or hear very intimate details. I'm at the point where I wish I didn't exist. We are in the middle of a pandemic so it's not easy to leave, given he pressured me to move very far from family. Last night when I cried when he showed me her pics, he threatened to kick me out this morning. He said he doesn't care if I stop eating and that I should do whatever it takes. How can I cope mentally? I am sinking. Also I knlw this sounds crazy but it's completely true and there is more but I don't even want to go into it now as I'm afraid no one would believe me. Please just help me cope as my self esteem is destroyed. By the way I'm editing to add that I'm pretty sure he was never with the girl in the pics because according to him they started living together when he was 24 and she was ten years younger and her mom was OK with it. He has also had major inconsistencies when talking about their relationship but I can't help but think they were together and he does prefer her since he's constantly shoving her photos down my throat. They have no pictures together so it's quite possible they've never met. I know this sounds insane so I didn't say it at first but I'm hoping someone has insight why he'd make this up to torture me. [link] [comments] |
| Posted: 04 Dec 2020 06:33 AM PST Looking back, I didn't realize it had been almost a month since my first post on this sub. And I've finally had a tiny break. I have any eating disorder. I massively overeat, and it's time I finally admit it. I'm not obese because of any other factor besides my over eating. I downloaded a calorie counter app, and I'm going to be logging everything. Because when I logged my food a few years ago, it kept me honest about what I ate and how I ate. It's a tiny step, but I'm glad I'm making it. I don't want to be this way. I want to be healthy for my boyfriend. And most importantly: I want to be healthy for myself. No more excuses. No more "reasons" as to why I'm like this. I'm taking control back. One tiny step at a time. [link] [comments] |
| Those who have reached their goal weight, do you have any anxiety about gaining it all back? Posted: 04 Dec 2020 07:12 AM PST (30F) I'm sure you've seen stats out there about how the majority of people that have lost weight tend to gain it all back and then some. Maybe you yourself have personally experienced this, I know I have. Working to maintain weight is tough and it's almost this sense of anxiety surrounding it. I don't ever want to start from square one again because I know how awful and discouraging that made me feel and yet there's this part of me that's fully convinced that I'll probably gain it all back. It's as if my brain thinks this "new body" I've worked hard to attain is all just temporary and failing is inevitable, so enjoy it while it lasts. Anyone else relate to this weird feeling of self-sabotage? [link] [comments] |
| How do I be honest with myself when tracking calories? Posted: 04 Dec 2020 05:18 AM PST SW: 195, GW: 145, CW: 152. Male, 21, 5'10. In an attempt to shed these last few pounds, I've been tracking my calories again (I used to just kinda "wing it" and was able to stay around 155). However, I'm falling into my old habits when I first started counting calories: I overestimate how much I'm eating. Take for example a cup of blueberries. In theory, if I ate a cup as dessert, that's 85 calories. However, I round that up to 100. Or if I drink a latte that has 110 calories, but I notice that the barista put maybe a little more milk than "usual," I round it to 150. For an item or two that's okay, but I do it for everything. Because I'm scared I'll overeat. I'm not sure if I'm actually hitting my calorie limit, or if I'm just pretending I am. [link] [comments] |
| Posted: 04 Dec 2020 08:35 AM PST Hello all, I've been on my weight loss journey for my entire life. I've always struggled with physical activities,such as never completing a pull up or the money bars. As I grieved the loss of my partner, I've loss 50lbs since April. Initially unhealthily and then better as I began to eat and started couch to 5k. That was huge in regards to my self worth. I had never run more than half a mile with out stopping before starting that program. I am making this post,because I'm alone in Covid and don't really share these kinda achievements with my irl friends. About two weeks ago I was nervous about texting a girl, and decided with my anxious energy to do a push. Yo my surprised I could do the more traditional style push up without being shaken and unable to bend my arms. Each day I like to squeeze in 20 push-ups that I do in increments of 5. This morning I was excited because I am going to be hanging out with this friend tonight, and with this happy energy I decided I'd get down and try 10 consecutive pushups. As I got down, I had the crazy idea to do one of those clapping push ups. This my have been the first attempted one of my life, and I did it! Then I just started laughing I'm joy that this couldn't be real, that things can change. I'm not sure if this makes sense or not, but wanted to share. I've lurked this sub via many accounts over the years and find so much inspiration! [link] [comments] |
| Shocking eye opener: modified birthday cake calories Posted: 04 Dec 2020 02:59 AM PST So it's my man's bday and I thought if nothing else a bit of cheer would do. He loves chocolate. So I baked a cake. And then I thought about icing it. WHOA. Buttercream is half the amount of butter to powdered sugar. 600g of powdered sugar is 2,334 calories and 300g of butter is 2,151 calories bringing our grand total to 4,485 calories. For just frosting. I found you can make frosting out of aquafaba (liquid from drained chickpeas or white beans), it's 5 calories a tablespoon so one cup is 80 calories vs butter which is 102 calories per tablespoom so one cup is 1,627 calories. So I'll be using that, thinking powdered dates would be good with vanilla for a vaguely caramel taste. Not sure on powdered date calories yet, but shaving 1,525 calories off a recipe is pretty good. Ice cream. I knew half a pint was a generous serving at roughly 500 calories. According to Google 1 pint is 1,080 calories or 25,264 steps to walk that off. Recently starting doing 10,000 steps a day, it's nearly 5 miles (for me, check your stride distance but 4-5 miles). So a pint of ice cream is 2.5 days of walking for me or nearly 13 miles. Damn, not really worth it for me. I used to eat half a pint in one sitting or one a really bad day, nearly a pint. No ice cream with this cake, he'll just have to admire my cake decorating skills lol. Obviously butter and ice cream are calories bombs, duh, but sometimes you crunch the numbers and think DAMN. Have used aquafaba to make mousse before (liquid from one can and one chocolate bar, much lighter, very good). Very glad to have found this hack. [link] [comments] |
| Daily Q&A Post for Friday, 04 December 2020 - No question too small! Posted: 04 Dec 2020 02:00 AM PST Got a question? We've got answers! Do you have question but don't want to make a whole post? that's fine. Ask right here! What is on your mind? Everyone is welcome to ask questions or provide answers. No question is too minor or small. TIPS:
[link] [comments] |
| Day 1: I do not want to be "fit" and that should be OK - Lost 20 kg in 2020 Posted: 04 Dec 2020 06:39 AM PST Hello r/losit! Long time stalker, first-time poster. I hope to achieve a couple of things with this "brain dump": provide yet another inspiration post for people on their journey, for people who are starting in the same place as me that they are not alone and to hopefully try to break through a couple of thought points that I have discovered through my weight loss. Also, I never say no to another accountability source. Since Jan 2020 I have lost a total of 20kg (94.2kg to 72.5kg) and my end goal is to lose another 22-23 kg. I am 162 cm tall. I have a lot of thoughts and experiences that I would like to share, as I believe being stuck in your own mind and your own "echo chamber" is not good for anyone. :) But before that, the actual diet... The "fattening": A slow and steady gain over the course of 4-5 years of not taking care of myself, nothing much here really - I had no good excuse for it, but it happened. It took so long for me to act because of my blessing/curse that I fit clothes generally really well - so unless I wander about in my undies, even at my heaviest I was a comfortable size 10-12 UK. Still was physically active throughout it all. The diet and workout: I dieted aggressively with the help of a coach to guide me and lost most of that weight in 5 months (Jan-May), and I have maintained ever since. And that maintenance was mostly to deal with a known problem of mine which is emotional and comfort binge-eating (more on that later). At 92.4 : Jan2020 (Size 10-12 UK) At 72.5: Dec2020 (Size 6-8 UK) I kept a clear-cut CICO at around a constant 500-600 kcal daily deficit without any "cheating".I have always been active, even at my heaviest - I was doing sports and lifting weights. The only change during the diet was that I started walking/running more - adding about 30-45 varied cardio per day. I lifted weights 3-4 days a week and did sport the rest. Would slip in a rest day when I felt like I needed it. And that was that.High water intake has been a new addition to my life: aiming towards 2.1-2.2 litres per day of water, not counting teas/0 kcal fizzy drinks/etc.If anyone needs inspiration or meal ideas, I do not mind adding a couple of examples of what I was doing - warning: I am a boring person so there has been a lot of repetition of meals (if it works, why break it?). The maintenance and how to fix a binging problem: I knew I had to learn to eat normally, without having a steel-set diet to follow, so that is what I have spent the last 5-6 months doing. And boy, it has been so difficult! I am not naturally a foodie, so I had to really work for it to figure out what I like to eat that still won't blow out my calories for the day and week. Then why did I just keep my diet? I truly believe it is important to "become" a healthy person, not just pretend with rules and set diets. My weakness is in general bread - be it in pizza-form, or pasta-form or just bread-form - to which I would overeat on until I was ill to seak comfort. My way so far has been to add a piece of "comfort food" in my day-to-day - I have sandwich thins toasted in one of my meals, a serving of noodles occasionally, etc - as long as I can fit them in my daily. Recently I had pizza, and managed to spread out the pieces for a total of 3 days to keep my kcal intake! Also as a note, I have been working out a lot less due to gym closures/finding it difficult to get back to a routine - but I have kept the cardio (yay, JustDance and walking!) and the sports. Intermittent Fasting and how do I use it? : I am no doctor nor scientist and there are many arguments for and against it. I am using an 18-hour fasting window mostly to have a timer to deter me from unnecessary snacking out of boredom. This is the newest addition to my system so I am yet unsure if it is effective or not. Will edit if I discover something revolutionary. And as I mentioned in the start, and the reasons I have been quite timid to post anything here, I wanted to put out there a couple of points of annoyance? thoughts? winges? somethings:
My biggest win so far has been the fact that I inspired my mother to lose weight as well, as she has been in a dangerous weight for a very long time now and she too has lost about 10 kg at this point already! How am I planning to lose the other 22 kg? : Same same, but different! The difference is that I am not setting non-flexible diet day-to-day, but I am tracking food in Calories Counter. My calorie goal for the day is 1200 kcals, with a focus on covering 30g of fibre and proteins to keep me full and satiated. I will be re-evaluating this once a week during my weekly weigh-in and will keep on checking my BMR to see when I need to lower the calories to keep the weight loss rate. I am struggling at the moment to keep a good workout routine, so that is the next step to get back in track as I want my athleticism to be as important as the weight-loss goal. Apps used: CICO tracking: MyFitnessPal -> Moved to Calories Counter (iOS)Fasting: Zero (iOS)Notion: Keep notes of feelings/thoughts/reflections. tl;dr : Lost 20 kg by CICO - regular cardio (30-45 min), weight lifting and sports; Maintaining for 5-6 months and dealing with binge-eating by adding the "trigger food" regularly in my diet; Started another round to go down to 50-49 kg by using a more flexible CICO; Mandatory apologies for any bad English, not a native speaker. Also a disclaimer, I am not saying this is a "good" or a "bad" way to do weight loss, just throwing myself and my thought process out there. This is one big ol' brain dump that I hope will get some conversations happening and I really hope I get to help someone along the way!!! Edit 1: In response to u/raspberry_rain, here is a day example of what I had when I was with my PT at the start (please keep in mind that this was tailored to my taste and needs - that is what you get when you pay for a PT): Breakfast: 150g of low fat yogurt + 1 small banana There were a number of changes over time, as we needed to change the kcal, proteins, carbs depending on how I was feeling. I guess from here comes another point - a good PT is worth the money!!! If you are in the UK, I can refer you to mine - she is absolutely fantastic! For comparison, today I have had the following: Breakfast: 2x boiled eggs (egg whites only) +50g fat free cottage cheese + hot sauce + 1 toasted thins + 1 pear + 100g of fat free yogurt + 30g dried prunes (Note: Removed the yolks and added the cottage cheese mixed with the hot sauce, thank me later!) Pretty carb-heavy day in comparison to the norm, but I am on my period, and I tend to want more carby foods (also chocolate). I am also not moving too much today (not walking weather and cramps are deterring me from any exercise). Again, this is what works for me - I do not starve myself nor will I stuff myself to fit a kcal "minimum". [link] [comments] |
| Day 1? Starting your weight loss journey on Friday, 04 December 2020? Start here! Posted: 04 Dec 2020 02:24 AM PST Today is your Day 1? Welcome to r/Loseit! So you aren't sure of how to start? Don't worry! "How do I get started?" is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we've found most useful for getting started. Why you're overweightOur bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently. Before You StartThe very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week. TrackingHere is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don't cheat the numbers. You'll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it. Creating Your DeficitHow do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian. The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you're eating you won't stick to it. ExerciseIs NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight. It has it's own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes. Crawl, Walk, RunIt can seem like one needs to make a 180 degree course correction to find success. That isn't necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments. AcceptanceYou will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better. Do not let the pursuit of perfect get in the way of progress. We don't need perfect. We just want better. Additional resourcesNow you're ready to do this. Here are more details, that may help you refine your plan.
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| Posted: 03 Dec 2020 10:51 AM PST Sooo I did it. I lost the weight. This sub was hugely helpful to me during my journey, so I thought I'd add my story in case it helps anyone with theirs. Backstory: I was always skinny growing up. So skinny that I was the flyer on my cheerleading team. People told me my entire childhood that I was lucky I could eat whatever I wanted and stay so thin. I believed them, until I learned the hard way how untrue that was. In October 2019, I was planning a group Halloween costume with friends. We decided on an outfit that included a "one size fits all" skirt. I was terrified it wouldn't fit me. I spent the week before it arrived researching how to add elastic to it, etc. That was the moment for me I knew I had to change. I was 25F, 5'2 and weighed 178lbs. Method: Once I decided to lose weight, I had to learn how. Before doing any research, I vaguely expected losing weight to be some complicated and expensive combination of diet pills, severe and restrictive diets, and maybe some laxative tea for good measure. Looking back, this (completely incorrect) belief is why I waited years to get started. I could write a book now on how I feel about diet culture, but I just want to highlight that if anyone has ever felt that, you're not alone and I promise it's so much less scary than Instragram will have you believe. It took about 5 minutes of actual research to discover CICO, and I was thrilled to learn I could lose weight just using basic math. I downloaded a calorie tracker, bought a food scale, and was off. The Process: I set a goal of 1200 calories/day. There were a lot of days I went over, and plenty I went under. In the end, it seems to have balanced out since it took me roughly 13 months to lose 63lbs, so pretty close to 1lbs/week. I weigh myself daily, and just being able to confront the scale every day the first few weeks was very therapeutic for me, since I'd avoided the scale for years. For exercise, I walk 10k steps a day 6 days a week. I don't like working out, and this is the only thing I've been able to stick with. I listen to a lot of audiobooks and I find the walk passes pretty quickly each day. In the beginning, I saw a look of positive feedback for IF, so i decided to try it out. Folks, I hated it. I know a lot of people have found success with it, and that's wonderful for them. For me, I found I was often going to bed hungry, which wasn't going to be a sustainable lifelong habit. IF brought about some almost comical moments where I'd have plans (pre-COVID) and want to eat beforehand to avoid overeating at a restaurant or getting fast food during the trip, but I couldn't because it wasn't in my eating window. So of course then I overate out. I say this not to discourage IF, but as a reminder that weight loss isn't one size fits all. If you try something on your journey that doesn't fit with your lifestyle, don't give up, just change the methodology. Another lesson I learned during this journey was the importance of being mindful browsing this sub and other weight related forums. While I found this sub incredibly helpful, there were moments where I'd see a post from someone maybe 20lbs, maybe 40lbs, lighter than me and looking to begin their weight loss journey. Those posters are just as welcome, valid, and important as someone looking to lose 100+lbs, but I'd be lying if I said it didn't make me feel like an absolute whale, even if I was previously excited about reaching a new low. My takeaway is simply to skim before reading and ask yourself if that post is beneficial to your journey. If not, there's no harm is continuing to scroll. Ideally, each journey is our own and we shouldn't compare ourselves to others, but if you struggle with that (like me) it's okay to skip some things. I developed a few little tricks along the way. Takeout was a huge reason for my weight gain, so I started telling myself that I would order the size I want to be. Now instead of large subs/pizzas/Rita's, I always get a small. It might sound like an inconsequential change, but it had major results. I stopped drinking my calories with soda or juice and now drink water almost exclusively. Low calorie popsicles changed my life, and I eat one daily with no guilt. The results: I lost 64lbs, and I'm going to do my best to maintain at 114lbs. I didn't build muscle, so my body is far from taunt, but I'm done. Picking a weight to stop losing was an unexpected challenge for me. Probably the hardest part of my journey, honestly. At first I aimed for 136lbs, which is the highest weight I could be and still classify as a normal BMI. Starting from an obese classification, just reaching normal felt like an almost impossible obstacle. Once I hit 136lbs, I decided to lose to 118lbs, or the middle of a normal BMI. Then I hit 118lbs and dropped to 114lbs, justifying it by saying I wanted a buffer to never see the scale read above 118lbs. The truth is, I could look in the mirror and see my skeleton and think I had fat bones. 114lbs is a healthy number, and I'm going to accept it and maintain it. [link] [comments] |
| Posted: 04 Dec 2020 08:12 AM PST M/35 6'7 SW: 154KG/340lbs CW: 150KG/330lbs GW: 100KG/220lbs Hi everyone, I've been lurking around the forum over the past month and figured it's about time to do an introduction. So, a little bit about me. I'm a mountain of a man, based in Oxford, UK. I work at the uni, but more recently, I've mostly been working from home. Before I go into my physical health and weight journey, it's worth noting that I've also had problems with depression and anxiety in the past (although I wouldn't say those problems have ever been directly reflective of my physical state - I'm actually very comfortable in my own skin and pretty happy with how I look - yet it's fair to say the mental state has taken its toll on my body). My weight journey has been a long one. Although I've certainly been fitter and lighter, I wouldn't go as far as to say I've ever been at an ideal level of fitness. And yet, I've long yearned for it. I grew up on a steady stream of comics, rugby, wrestling and Arnie movies, so I've long had the bulking muscle-bound stereotype held up to me as the pinnacle of manliness. And, while I don't spend time dressing myself down for failing to hit this target as yet in my life, it is still certainly something I aspire to. In terms of physical activity, pre-COVID, I was a regular at the gym and was cycling to work most days. I'd say I'm reasonably well built - while I'm not the strongest guy in the gym, genetics alone mean I am already ahead of the pack, I train hard, and I lift heavy. Cycling has also long been a steady partner in my life and is one of my big loves - not much beats a solid ride on a beautiful day in the Oxfordshire countryside. Where I have consistently fallen down is not listening to the maxim of "you can't outrun a bad diet". To anyone reading this who thinks they can, consider this my witness statement to the contrary. I have long been a fiend for fast food (and think that Deliveroo - a delivery service we have here in the UK - is the work of Satan), and spent most of my 20s happily eating crap while the pounds piled on. It's also fair to say that I may well have a problem with drink. As noted, I am a human tank, and therefore it takes a fair bit for me to get drunk. Plus, when I start drinking, I don't stop until the booze is gone. You combine these two things, and you have a pattern that looks something like this: Going to drink tonight, best eat something, order crap. Drink heavily. Maybe eat while drunk. Stinking hangover and unable to do anything, order crap. Still hungover later on, have another takeaway. There's also portion control when ordering junk. Most places need you to order a certain amount, so I get main, plus fries, plus sides, and maybe a milkshake if I'm feeling frisky, and then descend into a food coma of fear and loathing. My profession also doesn't help. I'm a former journalist, and on my first day on the job, I was taken to lunch where we preceded to down four pints and was told that's how journos do lunch. Not much changed over my career, and have stumbled from one boozy meeting to the next. Oxford certainly hasn't helped either, where champagne receptions and fancy college dinners with after drinks in college bars twice as old as the United States are the norm. As mentioned, I've also had plenty of problems with depression and anxiety, which have certainly exacerbated the situation as I've poured my feelings and emotions into endless pint glasses, and chugged them down with a side burger for years. Enter 2020. I started 2020 with a goal to get fit. I would do it for myself, and not just for vain reasons, but to stop my health problems spiralling into a pit of no return. This was particularly highlighted to me when, after a two week long binge, an arrhythmia put my in a resus unit. There I laid, one guy yelling out after a motorcycle accident on one side, and a dying baby on the other, wondering if this was it. Fortunately, it was not. After saving my life, the clinician in charge of the wing took me to one side and said "do you know how many people come into resus and walk out the same day?" He went on to tell me how I'd been living the life of an Oxford Don with the key to the wine cellar and, like the Dons, I have come out blinking into the light only to see him. I resolved to buck my ideas up. January and February, I started at 145kg and through an absolutely gruelling routine, I managed to get down to 137kg. And then, everyone started dying. I've lost a good friend, my last grandparent, and a co-worker and mentor during the pandemic. I completely withdrew from my friends. I drank whiskey and beer every night. I alone have probably kept Deliveroo and Oxford's restaurants in business over the past few months. As you might expect, my anxiety and depression flared up to unmanageable levels, and I was soon signed off work and on my way to therapy. I'm happy to report that this went extremely well. The two main things I've taken from it that impact on my health journey is that my lost progress wasn't a failure, or even a loss. I learned some good habits and techniques on both my health kick from January and other ones which I can implement this time around. The other way a realigning of how I interact with my feelings and emotions which, among other things, has massively cut down on my impulse to binge drink and eat. Lockdown 2 rolled around in November, and I figured that was a good point to get started. So far, this is what I'm doing: - Aiming for 2000-2200 cals a day. I track what I eat, which is relatively easy as I get Hello Fresh and can see what I'm eating and the cals involved. I'm considering reading more into macros, but this has worked pretty well so far. - Intermittent fasting, 16/8, 9-5. This is relatively new and started as an experiment last week which I rolled onto this week. It hasn't been too tricky and my body isn't telling me that I'm starving, which is good. - Listening to my body. If I'm tired, I don't work out. If I need rest, I rest. Unlike my earlier kicks, I'm going by the thought that slow and low is the tempo. - I've switched up my workouts so instead of resistance plus cardio and/or HIIT, I'm putting HIIT in the centre. Now the gyms are open, I'm looking to slowly incorporate that again, but HIIT with Joe Wicks 4-5 times a week during my eating window is the foundation. - Alongside multivits, I'm taking creatine, BCAAs, omega-3 and protein shakes. New to creatine and had my weight stall a couple of times, but haven't panicked as I assume that's just additional water weight. - Getting sleep! I got myself a WHOOP band so I can track my sleep and recoveries. - Not pushing myself at work - I'm somewhat of a bite off more than I can chew guy, and doing what I can to mitigate that and stress. - Active recovery days - I used to say recovery days were rest days and rest days I ate all sorts of crap. Now I'm aiming to at least go for a bike ride, walk or do some yoga on my off days from HIIT. - Limiting booze - this has been pretty easy, weirdly. I guess thanks to the therapy. - Same with takeout, although I am getting insane cravings for it and already had a couple of cheeky burgers. - Letting myself enjoy the process, and giving my emotions and feelings space to breathe when they arise. I started November at 154kg and now down to 150kg (I went below it the other day, but we're bouncing around a lot as there's a lot of water weight from the workouts) and really happy with the progress so far. I'm beginning to fit into clothes again - currently somewhere between 42" and 40" (most of my clothes are 40"). I think my target weight might be somewhat optimistic given my overall size and muscle mass, but going to aim for a whole third of my mass carved off. Anyhow, if you got this far, thanks for reading and would welcome any advice or tips you may have. Final thing to add is that I intend to stick with the community throughout this journey - have been inspired by the collective goodwill and support shown here, and hopefully I can give back a little of what I get from you all. Thanks! [link] [comments] |
| My Fitness Pal is weirdly discouraging sometimes. Posted: 04 Dec 2020 06:03 AM PST So back in January, I started up with My Fitness Pal for the first time in a long time. At 188lbs, I was nearly ten pounds over my previous highest. Then 2020 started 2020ing and I abandoned that in favour of my mental health. Fast forward to early November; 14lbs heavier but in a much better place mentally, I decided to get back at it. I've since lost eight pounds, from 202lbs to 194lbs. Woo hoo! The first time I've successfully lost any weight in many years! I decided to plug my new number into the app, looking forward to the little celebration you get when pounds are lost. But I got....crickets? I double checked to make sure the change was input properly and sure enough, it shows my highest weight, 202lbs, my current weight, 194lb, my starting weight, 188lb, and my goal weight, 160lb. But it says zero pounds lost. Wtf, Fitness Pal?! I guess if you gain weight after starting the app, you don't get to celebrate losing it again? I feel like MFP just did side eyes and went, 'We'll just pretend that little gain didn't happen.' I'm still proud of me and my husband is encouraging too, so it's not really THAT big of a deal. But it still seems silly. Eight pounds is eight pounds and when you consider how difficult weight loss can be, you'd think they'd design an app that's meant to help with loss to acknowledge a loss no matter what. Anyone else experience this? [link] [comments] |
| Plateau as far as the eye can see... Posted: 04 Dec 2020 06:02 AM PST Okay guys, help me out here. I've been dipping in and out of these boards for a while, and always get the impression people are really well informed so I'd love your thoughts. I've been dieting (MFP, IF) for best part of two years. Progress has been slow but steady; I relax for holidays and social events because life is for living. I'm 165cm (5ft5.5) My SW was 83.4kg (184lbs), GW 57kg (126lbs), CW 58.1kg (128lbs). So I'm really on the home stretch here but... nothing's moving. I started with a calorie count of roughly 1500 maybe? Have whittled it down over time to 1300. I had a blow out day and a half a few weeks ago for my boyfriend's birthday. Weight shot up by 2kg overnight, and I'm really struggling to get it down. My net calories have been under 1300 every day since. My main exercise is walking (I know, I know, I should do weights/resistance training/whatever, I just hate exercise). Sometimes I eat back some of my exercise calories, but never more than say, 50kcals, and usually not at all. I'm adding screenshots from MFP, and HappyScale. What can I do to lose these last couple of pounds? It's driving me fully crazy. https://imgur.com/a/W6Fgcjs [link] [comments] |
| SV/NSV Feats of the Day - Friday, 04 December 2020: Today, I conquered! Posted: 04 Dec 2020 12:10 AM PST The habit of persistence is the habit of victory!Celebrating something great? Scale Victory, Non-Scale Victory, Progress, Milestones -- this is the place! Big or small, long or short, please post here and help us focus all of today's awesomeness into an inspiring and informative mega-dose of greatness! (Details are appreciated!! How are you losing your weight?)
Post it here! This is the new, improved place for recording your acts of awesomeness! Due to space limitations, this may be an announcement (sticky) only occasionally. Please find it daily and keep it the hottest thing on /r/loseit! On reddit your vote means, "I found this interesting!" Help us make this daily post the most read, most used, most interesting post on /r/loseit by reading, commenting, and participating often! [link] [comments] |
| Are you or have you ever been a Perfectionist Dieter? Posted: 04 Dec 2020 08:21 AM PST I'm looking for someone to chat with that struggles with weight loss because of trying to approach everything perfectly. Usually, this shows up as constantly gaining and regaining the same 10-15lbs from stress eating/emotional eating and then going "all-in" to the latest diet or "plan" only to give up as soon as you've gone off plan or progress is slow. Perfectionist dieters usually: Try to "speed up" the process by eating less than what the program recommends or exercising more to reach your goals? Expect to suffer with your new program and feel deprived? Enjoy the thrill of eliminating certain foods or entire food groups? Battle strong urges to eat unhealthy foods or skip exercise? Use the words "good" or "bad" to describe certain foods and your eating behavior? Fall off the wagon when you have a bad night, sometimes even after just making one unhealthy food choice? Struggle with feelings of guilt, thinking that you could be doing better? Believe the motto "no pain, no gain" is true? Convince yourself that past failed attempts were from lack of effort and/or not staying focused? [link] [comments] |
| Looking for some advice/opinions :) Posted: 04 Dec 2020 10:30 AM PST At 19 y/o, I am almost at 300lbs. It is living hell. I feel trapped in my body, I let my weight control all my thoughts, and even though I tell myself I am happy.. I don't think I truly can be. I have tried to lose weight my entire life. My mom has always pushed it on me so rather than trying to become healthy, it felt like I was being forced to change. I feel like I am ready to make a change in my life but every time I start I always fail. I'm so sick of living like this and I would really appreciate some advice or kind words. Even possible a buddy to hold each other accountable. Thank you for listening and feel free to DM me if you want to talk more! [link] [comments] |
| Is increasing calories the solution? Posted: 04 Dec 2020 09:49 AM PST Hi all, I'm struggling with who I can reach out to about my weight struggles, so thought I'd try here first. I am a 26 year old female currently weighing 165 and 5'5. I've been dieting since high school and only just realized that I've never truly worked on my eating habits or relationship with food, instead I was restricting my caloric intake to lose weight, which I was successful in doing. From 2014-2018 I was very active (lifting, cardio, outdoor activities) and in the best shape of my life, but I did have periods of ups and downs with my weight during this time due to binge eating. September of 2017, I was very consistent with my food intake, gym, and had a job which kept me on my feet for 8 hours. Around July of 2018, I started a sedentary job which turned out to be very stressful and due to anxiety and depressions I put on about 50 lbs very quick. During this time, I stopped consistently exercising and continually binged for about 2 years. I would try to get back on track during this period and believed that since I had been fit before I knew what it takes, but despite being in a caloric deficit and increasing my activity level I was unable to lose a single pound, which ultimately encouraged bad eating habits. In March of 2020, when we went into SIP, I learned about Alternate Day Fasting, so I was fasting for 42+ hours, essentially eating only 4 out of 7 days and I managed to lose twenty pounds due to this extreme caloric deficit. I've tried all forms of low carb diets and am no longer doing ADF, but am currently on a zero carb diet to avoid putting on any extra weight after having finally lost some weight. My struggle is that I am not losing weight eating below my TDEE and even cutting my calories down to as low as 1200 is not showing my any results. In doing research lately, I've found that it is possible that my metabolism has adapted to eating very low calories i.e. 1200 and that's why I am not losing weight. I've always been a proponent of following a sustainable lifestyle, so I am prepared to revert back to a more well-balanced diet and to increase my calories either through reverse dieting or an all in approach, but I am wondering if this would be effective for someone who's still considered overweight. Additional details: I have been meticulous about weighing my food and tracking my calories as I've maintained this habit for about 6 years now, so I am confident that I am currently not overconsuming calories. [link] [comments] |
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