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    Saturday, December 19, 2020

    Home Unlabelled Weight loss: Mission completed - 287lbs to 176lbs | 111lbs down this year!

    Weight loss: Mission completed - 287lbs to 176lbs | 111lbs down this year!

    December 19, 2020

    Weight loss: Mission completed - 287lbs to 176lbs | 111lbs down this year!

    Mission completed - 287lbs to 176lbs | 111lbs down this year!

    Posted: 18 Dec 2020 04:51 AM PST

    https://m.imgur.com/a/5AO81sS

    Feels damn good to be writing this post I can tell you that. So, after a long term breakup and family splitting the last thing I thought I would be worrying about would be myself. But I think that once you give yourself an opportunity to look at yourself without the clouded perception of others, you can start to see a problem. My problem was simply the before picture.

    I've always been athletic, playing in football (soccer) youth academies and playing many team sports, but through my entire higher education process I let all of it go, with my body going along with it. Never had an athletic body because my diet was tremendously awful.

    So, February 2020 I signed up for the gym, learnt how to track calories and set my limit to 1800 a day and followed that with regimental discipline, high protein but generally whatever I wanted to eat, but only up to 1800. Around September 2020 I bumped it up to 2100 calories, still a deficit for myself, because I felt my energy was quite poor and the extra calories would help.

    I've fallen in love with running. I bought a "proper" pair of running shoes a couple months ago and have already surpassed 100 miles in those bad boys. I didn't track my running at the start but if I had to guess I've probably ran 250-300 miles this year, a lot of that being obese or overweight.

    Because of the poopy virus and the lockdowns that came with it I haven't been able to see friends for months at a time. They all seriously can't believe how I look now which I take as a big W.

    Without this turning into a novel. I'll explain how I see the process of losing weight. It is incredibly simple. But it is god damn hard. Calorie deficit and exercise, weight will fall off. Keeping yourself energised, dodging processed foods, spending time learning how to cook healthy foods, researching about the body and avoiding traps that a modern society puts in place makes the process harder. But it is all worth it. I've already realised at the ripe old age of 21, that time will pass if I want it to or not. So making sure I'm a better version of myself year after year is super ultra mega important.

    6ft 1

    287lbs - Start of 2020

    176lbs - End of 2020

    submitted by /u/MartYnnnn
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    I’m really going to do it, I’m going to lose this weight

    Posted: 18 Dec 2020 11:01 PM PST

    I don't think anyone will see this but I'm not writing this for anyone but myself. I'm 6'4" 339 lbs and have been overweight for most of my life. I have anxiety and depression that I'm working on with a professional but I believe that one way to really change my mood is to get in shape. Or at least start on it. I don't like how I look or how I feel. But right now I'm determined to start. Life is hard right now but tomorrow morning I'm going for a walk and after that I'm going to do a little workout. That will be my first step to making a better life. The only standing in my way is myself and I will not take no for answer anymore. 1 year from now I will be healthier and happier than ever before. Let's do this.

    submitted by /u/mystical_target
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    Reminding myself that slowing down/stopping weight gain is a move forward

    Posted: 18 Dec 2020 04:12 PM PST

    I may have gained ten pounds at the beginning of this year, but I've maintained there for six months so I'm able to make changes

    Like the rest of the human population, this year was stressful for me (28f. 5'10") so I I went from 150 to 160 within three months. This weight is pretty uncomfortable to me because of arthritis but I started counting calories as soon as I hit that 160. And I've stayed working out this entire time.

    I'm going to slowly get back down to a comfortable weight but I just wanted to say to anyone else who's currently wrangling their weight to slow down that stress increase, any deceleration is still moving forward and you're a badass. Sending hugs.

    submitted by /u/Inevitable_Honey
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    I am not going to gain 36 lbs back in two weeks.

    Posted: 18 Dec 2020 04:35 PM PST

    Okay, so this probably won't get read by too many people but it's mostly a rant at this point.

    I have been having a really hard time mentally trying to lose weight this past week. I've been trying my hardest to stay under my calorie count and push away the million food I've suddenly have had massive cravings for plus all the holiday goodies that I've been seeing all over social media.

    But I realized it's okay to take a break. I started this journey with myself six months ago in June and the only "breaks" i've had have been thanksgiving and when I saw my sister for a weekend....

    I have no timeline. I'm in literally no rush to lose the other 34 lbs I want to lose. Yes, I should actively work at it if not I'll never get to that goal, but if I've been really, really struggling with it, a nice two week break won't undo the six months i've been at it. Sure, i'll gain some lbs back but okay? What's the problem with that? No biggie.

    I've lost those few lbs already and I can lose them all over again starting Jan 3rd.

    submitted by /u/hookamabutt
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    I’ve lost 34.2 lbs. It wasn’t easy, but you can do it too!

    Posted: 19 Dec 2020 12:07 AM PST

    25F, 4"11, SW:175.8lbs, CW: 141.6 lbs, GW: 120-115

    As a long time lurker, I've debated for some time whether I should post or not, so I created a new account just to make this post. I decided that since many of you have inspired me, hopefully I can do the same.

    At the beginning of the pandemic, I saw all the memes saying either you'll come out of quarantine overweight or healthy. It made me think and reflect on myself, like REALLY take a look at myself. Over the past years, I've neglected my body and just ate whatever I wanted and did not exercise. I never took photos and felt ashamed in my body. I only wore sweatpants, hoodies, and oversized t-shirt. I always hated weighing myself because I knew I gained a lot of weight. I also always made up "excuses" that I told myself as to why I was gaining weight. But looking at myself in the mirror, thinking about my eating habits and how I felt every time I was binge eating, I knew I had to make a change. I knew I didn't want to live like this anymore.

    It was so hard to look at the scale, I was the heaviest I've ever been and my BMI indicated I was obese for my height. I was so shocked. My journey started in August, I weighed 175.8 lbs. I first changed the way I ate, I didn't try any fad diets like keto or no carbs, etc. I wanted to eat a balanced diet, so I track all my food intake on MyFitnessPal and made sure I was getting enough protein, carbs, and fats. I made sure to reward myself by having a cheat meal on Saturday nights and a cheat day on Sundays. I started working out with a beginner's resistance training (Mon - Sat) and did my best to walk at least 5 miles for 3 days of the week. For beverages, I cut out soda and mainly drank only water or green tea. Today, I weigh 141.6 lbs and couldn't be more proud. I've always started the weight loss journey, but never followed through. I've made up my mind that this is for the long haul.

    I've still got a long while to go until I reach my goal weight, but the most important for me at this moment, is to be healthy or "normal" for my BMI. Now I know BMI is not the most accurate measurement, but that's what I want for ME. I've also been weighing myself everyday, taking monthly body measurements, and photos of my progress. It has been discouraging looking at the dreaded scale everyday (your weight fluctuates everyday, I always take an average of the week for actual weight), but it acts as a way to hold myself accountable. There are days I feel so unmotivated, have cravings, and fear of relapse. But now I look back at my progress and ask myself, do I REALLY want that (insert indulgence here)? And sometimes, not always, I do indulge. If I've worked extra hard or didn't eat too much, sure, have one serving.

    I think the most important takeaway I've learned is to be consistent. I used to think I had to be perfect throughout my journey. I should just start on Monday. Oh, I ate like shit, might as well eat like shit for the rest of the day. NO, it doesn't have to be this way. Pick yourself back up and try again. Weight loss is not a short term thing, it has to be a change in lifestyle. You have to find a way to make it sustainable for YOU because everyone is different. What worked for me, may not work for you, so you have to listen to your mind and body and make it doable for you, not anybody else.

    Good luck everyone, you can do it! I might keep this account open for an update if, no WHEN I reach my goal.

    submitted by /u/anonymi_t
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    I am so disappointed, I hate what I've done to my body this year.

    Posted: 18 Dec 2020 09:32 PM PST

    Stats: 21 year-old male, 5'11 and currently 248lbs. :(

    My lowest weight back in February was 179lbs, having just weighed myself about ten minutes ago, the scale is showing 248.5lbs.

    I could feel myself slipping in January, went and got some snacks after class and it wasn't the best decision. I struggle so much at being home and I loved forcing myself outside as I was away from the kitchen and couldn't buy/order food.

    I have performed horribly this academic year and I've evidently been eating my feelings with takeouts and many trips to get snacks from the local store.

    Unfortunately I'm an emotional eater, so when I think about how much weight I've gained and how unhappy I feel, all I want to do is eat and cry; but that solves no issues, however I just have that twinge of an urge in my brain.

    My clothes are struggling to fit me anymore, I feel horribly set back, unconfident and to make matters worse I'm going to see a few friends for Christmas on Monday, however I feel so huge and that's not how I want to present myself; I almost want to make an excuse and hide away, I feel so embarrassed.

    I started my initial journey weighing 320lbs in January 2019 and by February 2020 I was approaching under 180lbs, I remember looking at my hands getting skinnier, my neck as well and it was so exciting.

    Currently sitting here at 5:31am hating myself. I think I might drop out of university because it's taking it's toll on my mental health, I would rather be at a healthy weight than stressing about university while getting bigger. At this moment in time I care more about my weight and my mental health over any piece of paper.

    submitted by /u/PsychologicalSpark
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    People who considered themselves healthy eaters before they started counting calories - what were you overeating?

    Posted: 18 Dec 2020 02:21 PM PST

    For me it is rice. I used to eat it almost every day with a stirfry dinner.

    It's not that I didn't know rice had a lot of calories, it's just that I thought my other habits canceled it out. I don't drink soda, I don't snack, I don't eat a lot of high cal baked goods, I follow a mostly vegan diet, etc. etc. So what harm is rice going to do, right?

    Well, considering I was eating 1 cup (uncooked)/3 cups (cooked) a day...

    I am a very average size and my weight looks good on my height and overall only need to lose about 20~ pounds. But I'm excited to see how making this change helps!

    submitted by /u/geronimo9001
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    Messed up and ate bad all week..feeling really depressed now

    Posted: 18 Dec 2020 06:20 PM PST

    So I'm a girl 5'9 186 (last time i checked) and I've been trying to change to a healthy life style by eating better and working out 30min a day 3-4x's a week.

    Today is friday and since monday I've eaten unhealthy stuff. I didn't binge eat or anything actually i don't eat enough most of the time (once or twice a day). But to sum it up i had like 1 bad meal a day. I'd either eat a smoothie for breakfast or nothing. Then lunch is when i kept messing up, burger king, Chinese food, wings etc. And then i usually eat a relatively okay dinner like homemade spaghetti or baked chicken.

    I also only worked out 1 day this week.

    I'm feeling really hard on myself, like i can't keep eating unhealthy even if its once a day. Cuz cheating on my healthy eating once a day is no longer cheating, that's just a habit.

    Also i don't weigh myself, cuz it makes Me feel like I'm doing it for the wrong reasons. I just want a healthier lifestyle in general. I do count my calories though.

    I just feel like crap now. And i can't stop beating myself up about it.

    submitted by /u/7barbieringz
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    NSV: I lost an inch off my waist

    Posted: 18 Dec 2020 01:12 PM PST

    I (22F, 5'6") reached 190 pounds, my highest weight ever, in May of this year. The pandemic had me go from biking to and from work and walking miles around my university every day to working and schooling from home and never leaving my couch. I started snacking more due to stress and boredom, and the pounds snuck up on me. Before I knew it, I was up 20 pounds and officially in the obese BMI category. I hadn't been weighing myself and the realization hit me like a ton of bricks. I had already been unhappy with my weight and I didn't look that much different than before, but seeing that new BMI categorization really hurt. I started calorie counting and going on daily walks the very next day.

    By July I had lost 25 pounds, and was feeling great about my progress. Of course, life happens, and I've been stuck in a weight plateau since then. I've been gaining and losing the same 5 lbs for the past four months, and honestly it's really been taking a toll on my psyche. Despite walking my dogs every day, swimming 3x a week, and getting back into biking, it's been a challenge to eat at a calorie deficit since I'm a big emotional eater and I've been extremely depressed due to losing my job and having to move back in with my parents after I graduated and couldn't find new employment. On top of all that, myself and my family all tested positive for covid a few weeks ago, and that obviously has thrown a huge wrench in my workout schedule.

    This has been my first week back at the pool and in the bike saddle, and it's been hard. I can feel how much I backslid, and on top of that, the post-covid fatigue has been rough. I continue to hover around 170 lbs and I've been super frustrated with my lack of progress.

    This morning, I saw a tape measure laying on the counter that someone had left out, and I thought I'd measure my waist, just for fun. The last time I had done so was back in August. I was shocked to find that my waist size had gone down a whole inch since then, despite my weight being a few lbs heavier than at that time.

    I honestly almost starting crying. I haven't really noticed any changes in my body because I tend to wear really baggy clothes, and going off the scale alone has been so disheartening. It was a really good reminder that even though my weight hasn't really been changing, the healthy choices I've been making for my body aren't for nothing.

    If you're still hanging with me, sorry this post is so long!! I just wanted to share this moment with y'all and hopefully remind at least one person that non-scale victories are just as important as weight loss. Thanks for reading and thanks for being such a cool and supportive community :)

    submitted by /u/dicombaby
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    How do you stay motivated when weight loss slows down?

    Posted: 18 Dec 2020 11:25 PM PST

    I'm 5'3F started at 161 four weeks ago, I'm down to 153 right now. I am mostly sedentary(have a desk job with 10 hour shiftsx4). MFP recommends eating 1230 calories a day to lose a pound a week. That's already dropped 60 calories a day from when I started and pretty soon I think I will not be able to lose a pound a week. I do exercise 3x a week for 50 minutes of jogging. I'm working on not eating those calories back(usually I put in about half of what I run into MFP). I guess I may be able to lose 1 lb a week if I can manage not to eat the exercise calories back, but I'm already having (rare) days where I eat under 1000 calories. I'm trying to keep from disordered eating and having a healthy mindset about the fact that I may not be able to lose 1 lb a week and the weight loss will slow down. Any advice?

    submitted by /u/wolfsmanning08
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    SV/NSV Feats of the Day - Saturday, 19 December 2020: Today, I conquered!

    Posted: 19 Dec 2020 12:08 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?)

    • Did you just change your flair? pass a milestone? reach a goal?
    • Did you log for an entire week? or year?
    • Did you take the stairs? walk a mile? jog for 3? set a new personal record?
    • Fit into your old pair of jeans? throw away your fat clothes? fit into your college outfit?

    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!

    submitted by /u/AutoModerator
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    (TW) How to succeed in losing weight in a healthy manner with a history of disordered eating?

    Posted: 18 Dec 2020 05:38 PM PST

    I started losing weight last year at 215 pounds. I very quickly lost about 40 of those pounds (3 months) through heavily disordered eating. I didn't eat more than ~600 calories a day, and if I did I would restrict myself even harder the next day to "make up for it". I obsessed over every calorie, in the worst of it I "body checked" and weighed myself several times a day. Of course if my weight fluctuated even an ounce, which I later learned is natural over the course of a day, I'd restrict even harder the next day.

    For the most part I've let go of that mindset this year, and as a result have lost about 13 pounds since January, I've been stuck within ~2 pounds since July. I'm still about 15 pounds from where I want to be. I realized that I don't know how to lose weight in a healthy manner and I'm pretty scared of starting to count calories again lest I slip back into old habits. I'm okay with it taking a while but I'd really like to lose this weight eventually. I'm happy that I've at least maintained and haven't gained but I'd much rather have lost more.

    How can I get back into the mindset of losing weight, and more importantly how do I translate the mindset I had before into a healthier mindset? I have the kind of personality that makes me obsessive over things really easily, it's easy to let "interests" take over my life. People who have struggled with disordered eating, what's worked for you?

    Edit: Additionally, I'm on a medication that makes me really nauseous if I'm not completely full throughout the day (lithium to treat bipolar disorder). Does anyone have experience with that too? I'm planning to bring it up with my dr next appointment in a few weeks.

    submitted by /u/outerse
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    [Challenge] European Accountability Challenge: December 19th, 2020

    Posted: 19 Dec 2020 12:03 AM PST

    Hi team Euro accountability, I hope you're all well!

    For anyone new who wants to join today, this is a daily post where you can track your goals, keep yourself accountable, get support and have a chat with friendly people at times that are convenient for European time zones. Check-in daily, weekly, or whatever works best for you. It's never the wrong time to join! Anyone and everyone are welcome! Tell us about yourself and let's continue supporting each other.

    Let us know how your day is going, or, if you're checking in early, how your yesterday went!

    Share your victories, rants, problems, NSVs, SVs, we are here!

    I want to shortly also mention — this thread lives and breathes by people supporting each other :) so if you have some time, comment on the other posts! Show support, offer advice and share experiences!

    submitted by /u/visilliis
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    How do you handle eating out?

    Posted: 19 Dec 2020 01:31 AM PST

    I'm meeting some friends for dinner tonight and I'm really stressing about how to stay under my 1200 cal limit. I've been eating 1200 calories a day for about a week now, and I've ended up crossing over to 1500-1600 on a couple of days, despite making healthy choices and limiting sweets, snacks, etc.

    I tried to eat fewer calories this morning to compensate for dinnertime, but my breakfast+lunch has come up to 500, which leaves only 700cals for dinner (assuming I eat nothing else for another six hours). How do you guys handle such situations? I love food and trying out new restaurants and dishes so I would rather not order a salad, and I've crossed my limit enough times this week to have a cheat meal so soon.

    So my question is: how do you guys handle eating out and going to restaurants? Are there any specific food choices you make? How do you handle the guilt of going over your calorie limit?

    submitted by /u/healthyvee
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    Excuse my lack of smile, but I'm very happy to have lost 18lbs since my breakup in September!

    Posted: 18 Dec 2020 10:53 AM PST

    Before

    After

    I work a typical 40 hour a week office job, so it's easy for me to pack on pounds. Although I work out on a regular basis, I never paid much attention to my diet and pretty much ate whatever was convenient. I loaded up on pop tarts and cereal in the morning, Subway sandwiches for lunch, and heaping servings of pasta for dinner. The only vegetables and fruits I got were the lettuce and tomatoes in my sandwiches.

    After I broke up with my girlfriend in late September, I decided to "fall upwards." I resolved to use my breakup as the catalyst to regain the physical fitness and mental discipline I possessed from the time I was in the military and in the best shape of my life. At the time, the gyms in California had just reopened, so I had the perfect opportunity to restart my workout routines. Lifting weights is something I enjoy and have no trouble getting back into, but I had the daunting task of figuring out how to optimize my diet for weight loss.

    What has worked the best for me is cutting out sugar and refined carbs completely. Not a single gram of sugar beyond whatever is found in the blueberries I eat for breakfast. I keep carbs to a bare minimum, only as much as a bowl of oatmeal before my morning workout. My usual diet consists of the following:

    Breakfast: 2 eggs, chicken apple sausage, oatmeal with blueberries mixed in (500 calories)

    Lunch: Salmon or tuna fillet, side of broccoli bacon salad, brussels sprouts (600 calories)

    Dinner: Grilled chicken breast, peas, and cottage cheese (550 calories)

    Protein Shake: (150 calories)

    Here is my workout routine:

    Monday: Light calisthenics in morning, group workout at OrangeTheory in evening

    Tuesday: Strength training in morning (medium weights), core workout in evening

    Wedensday: Light calisthenics in morning, group workout at OrangeTheory in evening

    Thursday: Light jog in morning, strength training in evening (medium weights)

    Friday: Light calisthenics in morning, sprints in evening

    Saturday: Rest

    Sunday: 3-5 mile hike, mostly uphill

    Every day: Walk dog at least 3 miles.

    My goal is to get down to 150lbs, and I am currently hovering at about 164lbs. I hope to reach this goal by March or so, but I am OK if it takes longer, as I do not want to rush things and risk losing my muscle mass as well. Overall, I am thrilled with the progress I have made so far and am more motivated than ever to continue these lifestyle choices. I expect that once I reach 150lbs, I will begin bulking and packing on muscle.

    submitted by /u/3shibesofshimabara
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    Weight loss is mentally challenging

    Posted: 19 Dec 2020 01:10 AM PST

    ... at least for me (29f, 5'7, CW 165). I've been doing CICO since April and I lost 33 lbs. I'm ~ 10-15 lbs away from goal weight but I feel like I am not going to look like I thought I would after losing the weight. Does that make sense?

    I thought I would have a flat belly and firm legs, but it seems like I'm going to stay a little more soft than I would like. I workout three times a week and put in so much effort in eating healthy and in a deficit and feel like my body doesn't show. I don't know what I want to tell you guys with this post, I think I just need to rant.

    I was never thin to begin with, maybe that's why I had such unrealistic images in my head? How do you cope with these kinds of feelings?

    submitted by /u/Norinana
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    30 Day Accountability Challenge - Day 18

    Posted: 18 Dec 2020 04:36 PM PST

    Hello losers,

    Happy Friday! Tomorrow is my first day off work in 14 so you bet I'm sleeping in.

    Weight: Not this morning.

    Stay within calorie range (maintain at 2000 ish): On the rails & squeaking about it.

    Exercise 5 days a week: Walk & errands. Yeah it's repetitive but it's what I got. 9/18 days.

    Self-care journaling (once a week, 60 minutes): Would like to make time for this tomorrow. 2/2 week.

    Try a new recipe once a week: Roasting some rutabaga right & a new green chili recipe. 2/2 weeks

    Express gratitude, mindfulness or HOLIDAY CHEER: Gonna wrap some stuff tonight & got some cards. Plus I got flowers at work & am reminded of how lovely some people are even when they don't have to be. I'm working real hard on the lessening amounts of self loathing too.

    Your turn!

    submitted by /u/Mountainlioness404d
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    Day 1? Starting your weight loss journey on Saturday, 19 December 2020? Start here!

    Posted: 19 Dec 2020 02:25 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 overweight

    Our 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 Start

    The 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.

    Tracking

    Here 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 Deficit

    How 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.

    Exercise

    Is 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, Run

    It 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.

    Acceptance

    You 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 resources

    Now you're ready to do this. Here are more details, that may help you refine your plan.

    submitted by /u/AutoModerator
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    24-Hour Pledge - Saturday, 19 December 2020 - The Plan for Today!

    Posted: 18 Dec 2020 08:07 PM PST

    Wake up with determination; go to bed with satisfaction!

    This is our daily check-in, to help keep us accountable over the long haul. Feel free to post whatever goals will help keep you on track.

    Here's the regular text on behalf of this thread's originator, kingoftheeyesores, taken with his blessing

    > I'll be posting a daily, 24 hour pledge to stick to my plan, or whichever small piece of my plan I am currently working on. Whatever your dietary goals may be, I hope you stick to them for the next 24 hours (and then worry about the following 24!). Who's with me?

    Thanks to /u/nofollowthrough who made the 24-Hour Pledge an ongoing /r/loseit institution.

    Due to space limitations, this may be a sticky only occasionally. Please find it daily using the sidebar or top message.

    On reddit, your vote means, "I found this interesting" (...read more about voting on reddit)

    submitted by /u/AutoModerator
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    Daily Q&A Post for Saturday, 19 December 2020 - No question too small!

    Posted: 19 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:

    • Include your stats if appropriate/relevant (or better yet, update your flair!)
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    Victory & my reward -- 49M, 5’7, SW:245 CW: 185 GW: 185

    Posted: 18 Dec 2020 05:00 PM PST

    Today I stepped on the scale and saw my goal weigh, having lost 60 lbs in 23 months. I knew it was coming, but it was richly and deeply satisfying. I am so proud and still surprised. My first stop, even before telling my wife, was this extraordinary subreddit to share (more on that in a bit).

    I''m excited to share what worked for me. I hope it helps. The basics of the Quick Start Guide and The Compedium (in the subreddit sidebar) are of course more general. But everyone whose shared their personal journey (even if mine turned out differently) has helped me. So I truly hope this can help you in some way.

    The Keto Hobbit - a Prologue

    In January of last year, my wife made a comment that somehow shook me. She referred to us as 'the fat couple' among our friends. It was a jokey comment. And we weren't not that *overweight*. With 2 small kids, we've both put on some weight. But I in particular had put on quite a bit over the past 10 years. And I was shook into action. So I took up Keto and went from 245 to 220 in about 15 months. And hovered there. I was strict (no processed or even fruit sugar) and I did lose some weight. There's a lot of be said for Keto and I don't want to demonize it in anyway. It taught me how reduce sugar and carb intake (especially in sauces). And it got me into home cooking. But I plateaued. And I felt that purposefully eating tons of rib-eyes steaks smothered in butter and bacon every morning wasn't the answer for me.

    There were other factors swirling around in my life. I was successfully working on improving my relationship with my wife and my family. My emotional and mental health was pretty good. My kids were getting a bit older, which meant fewer sleepless nights. My finances were a bit better. But my appendix had unexpectedly burst. I also got into a scary car accident (proven not my fault, but terrifying). And I was headed toward turning 50.

    And then the world turned upside down when the pandemic hit. And I had a lot of time on my hands to think and control my environment.

    Lord of the Wings: Enter CICO and /loseit

    Finding this subreddit initially provoked some mixed reactions in ne. Like I assume many people, the most obvious hook is amazing posts about dramatic success stories (hundreds lost!). It drew me in. I was also interested to see a number of males posting. I generally had experienced male support based on fitness goals, but not necessarily weight loss. But I had some initial reactions to the 'extremity' of the tactics, especially on calorie counting. And what I perceived as dramatic emotional expressions of despair/shame/et al. And the simplicity of CICO. That eventually changed a lot.

    Getting my head right: Learning to fine tune how I framed weight loss and not be absolutist was everything for me. I got curious.

    Coming into /loseit, I did a lot of self- mental gatekeeping. I had to do Keto, because I can't do portion control. My family really loved eating and I do too. If I ate when I was hungry, I know I will gain weight. Salads are the best way to eat light. I could get to this weight, but could never get to that weight. What I learned over time is to transition those thoughts into less absolutes. Portion control is hard for me - how can I eat higher volume and lower calorie (hello /volumeeating)? Maybe I shouldn't judge counting calories - hey whatever works. I eventually, by the way, logged everything.

    Related to this was getting curious about myself. My tastes, likes, difficulties. Hey I notice that skipping breakfast works for some people, but over the weeks I've learned it puts me too much on tilt. Having a large warm breakfast really works for me. Sweet potatoes - huh, not as high calorie as I would have thought. Yeah, starchy, but it fills me up and so easy to make. In attuning myself to these details, I made progress. Some people don't like weighing themselves every day, but that ritual works for me. Walking every day is realistic for me, especially if I keep my step goal low (8,500) because I want to keep my streaks going. I also learned that, yep, I in fact did have some of these more "dramatic' ups and downs during the journey. Maybe I wouldn't use the same language about the weight loss journey but the same patterns and trains of thoughts did occur. I just didn't want to listen.

    CICO It's so simple. Yes, the math is, but I'm not.

    CICO basic tenets have been so revelatory to me. But they were just a key for me. Let me explain. Once you realize that business is about generating more revenue than the cost of what you're selling, you can go make money. Because that's the basics of business. I know this, yet I ain't a billionaire. What gives? Yes, it's important to never forget the fundamentals, but human beings are complex. We eat for recreation. We have tastebuds. We have families. Some foods are harder to prepare. Our bodies and reactions to foods are different.

    For me, CICO helped me break out of a keto rut. The no B-S science of it appealed to me. It's no different than the basic advice of the Mayo Clinic. It helped develop a true lifestyle change, but my solutions are born of a cult of one: me. I have needed to tailor how I log, when I weigh-in, what I eat, when I eat... all around trial and error. To use an innocuous example, it took me so long to discover 1) I love popcorn 2) I can keep it low calorie by air popping 3) adding Pam butter spray is relatively low calorie and tastes good to me 4) a simple contraption to microwave air popped kernels is super cheap 5) Switching between a small amount of different savory toppings can make a huge difference 6) I like yellow kernels. Popcorn is now a staple of diet, but a lot of dead ends, other snacks, and trial-and-error occurred. Multiple this journey across 100 different types of food and preparation. Buying an air fryer, getting more freezer space, trying tons of recipes from volume eating (some of which were complete personal busts), finding a few that I can elevate to weekly. I learned about what habits worked and which didn't. Sometimes I never got to the bottom of why. Sometimes I did. But I kept listening and trying.

    It's you

    Lastly, I have to thank this group so much. I developed this handle because I wanted to be completely candid with my journey and my original reddit handle is pretty close to my real name. But I check /loseit almost daily. It's reaffirmed my faith that the Internet can be a force for positivity. It's made me appreciate the commonality of the human experience. And it's been the number one factor in me losing 60 total pounds and reaching a weight I haven't had since my first year of college. Bless you. For those dreaming about your reward for reaching your goal (eat this, new clothing, etc), whatever suits you. My reward was sharing my story with you. It's the best.

    If you're just getting started, stick around... Start paying attention to yourself and your reactions. Find your choose you own adventure CICO journey. Now, shhh, I'm off to tell my wife I hit my goal... but you heard here first.

    ​

    Post: Sorry am 6' 3''

    submitted by /u/TurnipDaTunes
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    How can I tell if I'm losing fat or losing muscle when I seem to be eating correctly?

    Posted: 18 Dec 2020 05:50 PM PST

    Details: Male, 23 years old, 5'5.5 (167cm), as of today, 178.5lbs (80.55kg), I work out 3 times a week with a trainer and eat 1600 calories a day, with enough protein (147g almost, if not everyday). Started at 92kg about 3-4 months ago, and I'm trying to lose another 15-20kg

    Is there any way to know if my diet is enough food and if I'm losing mostly fat or if I'm losing muscle too? I seem to be a naturally pretty muscular guy and if I'm going to waste my time working out in the gym, I certainly don't want to lose all of that muscle...by that, I mean if I'm going to lose all the muscle anyway, might as well not workout. I do eat vegetables and meat and yogurt and take multivitamins and all that stuff...

    submitted by /u/WhenSealsAttack
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    Help me understand one piece of cake is ok.

    Posted: 18 Dec 2020 02:03 PM PST

    I'm having conflicting thoughts right now. I just had a piece of cake (125g) and I have no idea how much was in it. I'm supposed to be eating out later and I'm scared the piece of cake was a lot of calories. Of course the restaurant I'm going to has an online menu that has the calories, but it's the fact I don't know how many calories were in the cake exactly.

    I know it's okay to enjoy yourself and sometimes overeat, but I'm finding it hard to ensure myself of this. I have 10-15 more pounds I want to lose and these past couple of months have been a bit discouraging just cause my weight loss has slowed down so much.

    submitted by /u/Espanyeola
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