Weight loss: How I lost 53.5kg/118lbs - Progress pics included - What can happen if you stick to your New Year's Resolution. |
- How I lost 53.5kg/118lbs - Progress pics included - What can happen if you stick to your New Year's Resolution.
- It's been a year since I started my weight loss journey, but beyond the number on the scale, my life and health improved in many ways.
- I lost 20kg/44lbs in 3 months, here’s what I learnt.
- Will my self made diet work or am I doomed to be 400lbs forever?
- My 2019 NEY Resolution
- I'm over 100lbs heavier than when I started, but at least I'm 40lbs less than my heaviest. I need to keep going this time.
- A little reminder for those who are tempted to cheat a little during the first few weeks of January.
- I finally said no and it felt great.
- What's one thing you LIKE about your body?
- Made it through the holidays and managed to lose 1lb!
- Why hasn't anyone noticed my weight loss?
- [Challenge] European Accountability Challenge: January 5th, 2020
- Will I ever stop wanting and thinking about food so much, even after being healthy for years?
- Just need some quick advice about some tummy fat
- 30 Day Accountability Challenge - Day 4
- Yes I am fat, I have to accept that and still love myself before I can truly start my journey.
- Starting today. Is it 40 lbs in 1 year a realistic goal?
- Has anyone else focused on losing and being healthier without being super focused on the metric of exact weight, particularly at the start of their journey?
- Anxious and scared. I want to lose weight for my health but I'm terrified of facing fatphobia. (Trans/350lbs)
- So I’m 15 lbs down, but was wondering..
- Im struggling
- Anyone lose weight through video games and diet? I want to lose weight, and do it through a fun and familiar way
- First Day Done
- Scale hasn't been moving much but the NSVs keep me going!
| Posted: 04 Jan 2021 07:18 AM PST Being the start of the year, and a really big time for a lot of people to be thinking about getting their journey started, or restarted, I just wanted to share the story of how I managed to lose 53.5kg (118lbs) over the past 3 years or so. If you're obese and thinking about committing to losing weight in 2021, I can highly recommend it. It's hard, sure, but the payoff has been amazing. It's the first Monday of 2021. My journey officially got started on a Monday, just like a lot of people's will. It definitely wasn't my first Monday of starting to change my life though. I probably had about 20-25 "I'll start Monday" moments. Hopefully my experience can give you some insight into what can happen if you stick with this process. In 2015, I was over 140kg (308lbs) at 184cm (~6'1") 25 years old. I'd been pretty fit in high school but gained weight steadily through my early twenties. At this point, I knew it was a problem, but I didn't really know what to do about it. Everything seemed pretty hard and the idea of reversing my situation just felt like it was out of reach for me. This is how I looked: https://imgur.com/a/LlHvgnw (clothed) My problem was excessive food/binge eating. Eggs on toast for me was like "Okay two eggs… hmm maybe let's have three.. With cheese… And an extra piece of toast for the extra egg… bugger it, lets have four eggs… since the toaster makes two pieces of toast at a time" God when I went to get fast food, this was especially bad. I used to get a quarter pounder meal as my go-to, but that became a double quarter pounder, then I added 6 nuggets, then upped that to 10 nuggets. The logic at the time was like "Meh I'll add 6 nuggets this time" but then that becomes every time. I was just adding stuff incrementally and my weight was increasing along with it. To make matters a lot worse, this was when I thought about my weight the least. The food was like a mental reprieve from feeling overweight, then I'd feel guilty after. This continued to 2017 where I started to feel really bad. At this point I was over 150kg, and I felt even more hopeless about doing anything about it. Then I started getting weird chest palpitations and pains in my upper legs, which prompted me to go to the doctor to see what was happening. This is how I looked then: https://imgur.com/a/ezB2qDC (clothed) The doctors told me I had high blood pressure (137/87) and would need to do something about my weight and cut out a lot of salt from my diet, If it got any worse then I would need medication. Additionally, I had a few blood tests to check the patterns in my blood sugar and they told me I was in the high risk range and showing all the markers for diabetes. I pretty much panicked at this and just didn't go back to the doctor. It was easier to just go and eat a bunch of bad food and get off my feet and not think about it. There were heaps of reddit stories that I looked at and different diets that I looked into, but I just never committed to anything properly. I'd train for a week, then give up for a month. I'd eat good for a day, then give up for a week. In hindsight, I was very much "in the weeds" of different diets, different methods of losing weight, etc. I kept looking at keto, then paleo, then IF, then 5:2. I'd try one and then half-ass it, chalk my failure up to me just not being able to lose weight, panic about it, go to KFC to feel better. In 2018, My heaviest proper weigh-in was 151.5kg (334lbs), but I'm pretty sure I would have ranged higher than this during this period of time. This is where I started to make peace with the fact that I might not make it to 70 years old, and maybe I wouldn't make it to 60 if things kept getting worse. For the first half of 2018, I just felt despair whenever I thought about my weight. It's hard to pinpoint one single "a-ha moment", but I managed to start turning things around after this. The process really started around August 2018. One Monday I started a new diet where I was going to eat once a day after the gym, and I would be able to eat a pile of good food in that meal. For once I managed to stick to a routine for a week and did a weigh in and was 149kg (328.5lbs). A week later, 147.5kg (325lbs). Although I wouldn't really recommend it, doing OMAD (One Meal A Day) was the first thing I found that I could stick to. It seemed to satisfy my binge-eating (not ideal), and the time structure helped me to mentally stay on track. Here's my OMAD before and after at 125kg/275lbs, August '18 to January '19: https://imgur.com/a/P8slcWu (Shirtless) 2019 ended up being pretty much the best year of my life. I went on a long and pretty amazing holiday to the USA and didn't get back to proper training until around mid-year. During this time my weight increased around 2-3kg, which was a relief. I feel like it could have been a lot worse. When I got home, I was keen to repeat the success I'd had with OMAD but better for training at the gym. I'd read a lot of stuff on this sub and others, and changed my diet to eating multiple times a day with lots of protein. I ate pre and post workout. I used the TDEE calculator and worked out roughly what I should be eating to steadily lose weight. Starting off, I felt really insecure about this. I felt like OMAD was the nuclear option and going to something that I'd probably find easier would produce less results. From June to December, I lost 15kg (33lbs) and my lifts actually got better at the gym at the same time. I was so blown away by this. I don't think I've ever felt so in control of my life than I did at this time. There was, however, one month during this period where my weight sort of stalled. Despite my keeping things according to plan, I lost drastically less than I had been leading up to this point. This was pretty scary, but I just focused on the gym goals and tried to put it out of my mind. I could have probably quit at this point or changed my strategy, but thanks to the encouragement from this community and others, I decided to just keep going and not think too much about the scale. I'm so thankful for the encouragement, because next month's results were fantastic. This is how I looked at this point: https://imgur.com/a/86SrHfZ (Shirtless) In 2020, lockdown was a real problem because of the gym closures. I know that I'm not the only one who went through that, and that there are people who can't train right now. I managed to keep my weight under control, but home workouts just didn't cut it. We were allowed to go back to the gyms a few months ago, and I got straight back into training pretty hard. In 2020, I lost ~10kg (22lbs) and now I look like this (Shirtless): https://imgur.com/a/FbuRnzf The process is pretty taxing, but you steadily come to realise that there's a hundred different things that could happen to you throughout a day where being obese causes you trouble. Like if you need to go up stairs, or bend over to pick something up, or tie your shoes. When you eliminate a lot of that, life feels way better. I didn't understand this before I started. I thought I'd be able to buy smaller clothes and not have to have those talks with my doctor, but it was so much more than that. The things that improved are honestly too numerous to list. Just existing in your body will feel so much better, mentally and physically. I'm now 98kg (215lbs), and I've lost 53.5kg (118lbs). Here are some updated before and afters: Early 2018 to August 2020 (Face): https://imgur.com/a/kPgjfMZ Early 2018 to December 2020 (Shirtless Before): https://imgur.com/a/8ukIpAg Flexing arms early 2018 to December 2020 (Shirtless Before): https://imgur.com/a/K4Oq6X6 Mid-2020, I decided to get my qualifications as a personal trainer and started classes. One day we were practicing taking people's blood pressure, and it was my turn to give it a go. I was interested to see, but I was freaking out. I hadn't been back to the doctor to talk about this since I was told I was on the verge of stage 2 hypertension. I was nervous watching the numbers on the screen ticking down. Result was 117/75, or on the lower end of normal. I had to take a bit of a moment for that to sink in. I've made a few posts on reddit about what I've been up to before. I'm by no means done with my weightloss journey, but since it's the new year and typically a time for people to start thinking about changing their lives, I wanted to make this post to hopefully encourage people to keep up with it. If you're just getting started, remember that you don't have to be perfect. Nobody is perfect. I missed a whole 6 months while I was in the USA eating Popeyes and Taco Bell every day. That's nothing to me now. I forgot it happened until I was trying to connect the dates while making this post. The other thing is to find activities and things that you enjoy. If you don't like your gym, then see what you need to do to change it. If you prefer group exercise, reach out about classes. You have to enjoy the routine. If you're going to change your life at a facility, it will end up feeling like sacred ground for you. If you read all this, thank you so much for the time and I hope I gave people something to take away. Remember that whatever you try, ask yourself if it's sustainable and give it time to work. Don't hold yourself to unrealistic standards. You shouldn't be disappointed and discouraged by the fact that you can't always be perfect. My New Year's Resolution is to get back to steady weightloss and get down to 90kg. This will be a total of 60kg lost and should put me in the healthy BMI range, for what that's worth. Finally, I love /r/loseit so much. I can't say for sure that I would have made it this far without the input from the community. Thank you all so much, and have a Happy New Year of goal achieving and success. [link] [comments] |
| Posted: 04 Jan 2021 04:36 PM PST Hello, fellow losers! If you are reading my post and considering going on a weight loss journey this year, I wanted to share my story with you and tell you that there is more to find through it than just weight loss. Here's a bit of a rant of how I got there. You can skip to the end to see how this improved my life. In December 2019, I got back home after a boozy Christmas party. Mildly intoxicated, I was dancing in my bathroom while removing my make-up. Suddenly, I realised that I was out of breath just after a few hip swings. I looked at my body in the mirror and I didn't like what I saw. At that time, I was already trying to lose weight but wasn't really successful. I always struggled a bit with that. I started gaining after my 21st birthday when I met my ex and by the age of 25, I was officially obese on the BMI scale. It was a wake-up call, I dropped the weight and the boyfriend but even after that, I was still overweight. During that time, I lost around 20lbs and kept it more or less off. Now, I'm 31, dancing, or trying, in my bathroom and I'm wondering what I'm doing with my life. The next day, I was installing MFP again and that's how I started this one year journey. While I don't have the most impressive numbers, I more or less reached my goal. I started around 164 lbs ( My size is 5.54 ), I reached 140 lbs last summer thanks to a lot of outdoor runs and walks. Now, I'm up to 147 after the holidays, but I'm starting this year as motivated as ever to go back to my summer body. But beyond the number on the scale, my life and health improved in many ways:
The big takeaway from all this is that it's never really over. I want to spend the rest of my life exercising, eating well and protecting my health and my body to live a long and happy life with my loved ones. Good luck to all of you, I look forward to reading about your 2021 milestones, on the scale or not. [link] [comments] |
| I lost 20kg/44lbs in 3 months, here’s what I learnt. Posted: 05 Jan 2021 12:38 AM PST As a preface I want to highlight how becoming healthy doesn't mean starving yourself or following a boring "diet" or training program It's about small lifestyle adjustments, becoming more aware of yourself & how your body responds to different things Everyone is different, leading a healthy life is far from a one-size-fits-all shoe. 1 . Caloric deficit / surplus Look up how to use the MyFitnessPal, an app for tracking calories If you're trying to lose weight then follow the principle of "volume eating", where the food you consume is low in calories but high in volume. So food high in protein & fibre, I personally love "protein ice-cream" look up "Greg Doucette Protein Ice-cream" The opposite applies if you're a "hard-gainer" who can't gain weight, you want to eat "high calorie dense food" This doesn't mean to stuff your face with fast-food every day, but look up "home-made mass gainer" & other ways to quickly supplement calories when you either dont have time to cook or are too full Drinking your calories can trick your body because you can drink faster than chewing tells you you're full & you don't have to digest liquid so much as chicken & broccoli 2 . Resistance training This can be either Calisthenics (body-weight training) or weight-lifting, either works as long as you implement "progressive-overload" You want to hit each main muscle group 2-3x a week This is because each time we provide a muscle with training stimulus we illicit a process known as "muscle-protein synthesis", where our bodies partition protein to re-building muscle while we sleep & recover. This process generally lasts 48 hrs but is said to be less with more trained individuals & sometimes longer with newbies. Remember, muscle isn't built in the gym, it's built while we sleep, our gains are also relative to the quality of our sleep/nutrition & general well-being (low stress etc) "Progressive overload" is the principal of training harder than last time Our bodies adapt to the stimulus we provide it, so to keep our bodies adapting at the pace we desire we have to increase the workload accordingly Think of the boy who carried the baby cow up the mountain, as the calf grew so did he. Progressive overload can be achieved by increasing weight or volume/number of reps & sets 3 . Cardio & Mobility I just recommend a 10 minute walk after each meal 5 minutes one way, 5 minutes back. You'll probably find yourself enjoying the walks & going for even longer, but so long as you're getting 10 minutes. It's easier than the thought of 30-60 minutes on a treadmill every day, for most people. It's a good idea to address any mobility issues you have, for example I can't squat without falling backwards, so I'm improving my ankle & hip flexibility Mobility can be incorporated into off-days, post work-out etc. 4 . Nutrition The main point is getting 0.7-1g of protein per lb (pound) of lean body-mass So if you weighed 300lbs but were 100lbs overweight then you'd want 200g protein a day, max. Don't stress about other macro-nutrients for now As long as you're consistent with your calories/protein intake & training your body/physique will recompose itself. 4 . Rest & Recovery I've said it before & I'll sure as hell say it again Muscle is NOT built in the GYM, it's built while you SLEEP. SLEEP HARDER THAN LAST TIME Lack of sleep also throws your hormones out of balance, which WILL adversely affect fat-loss & muscle growth. Look up ways to get more quality sleep, here are some of my strategies.
Over time these rituals will subconsciously prime our body for sleep
Blue light suppresses our bodies ability to naturally produce "Melatonin", the sleep hormone which is responsible for regulating our sleep cycles, like REM (rapid eye movement) Most screens have blue-light filter settings, though I'm not sold on how effective they are. It's also a plus to limit social media, youtube etc as they can be very stimulating (something to do with dopamine, our brains reward-centre) There are supplements for sleep but they should generally only be used temporarily to help reset our sleep patterns
This helps reset our circadian rhythm (internal body-clock) A good way to pair the two is to go on a morning walk, it doesn't have to be long (5 minutes one way, 5 minutes back) 5 . SUPPLEMENTATION Try to meet as much of your nutritional requirements through whole-foods! but don't be shy to supplement where needed Protein powders WPI (whey protein isolate) Organic unflavoured/un-sweetened protein powder is the best for you, but it shouldn't really hurt to drink the sweetened stuff short-term However, over time the additives can adversely affect your gut health, leading to a range of issues, like reduced ability to actually absorb & partition nutrients For long-term health try to stick to whole-foods as much, but for now it should be okay (see your doctor if you have any gut issues) Vitamins There are some staple ones I recommend, like Cod Liver Oil & for most people Vitamin D3 But before taking a bunch of supplements I advise you to get a blood-test & ask the Dr, General Practitioner what you're deficient or too high in. Then adjust diet to include food high in these micro-nutrients & supplement accordingly It's also a good idea to routinely get blood tests every 3 months to gauge what reaction you're getting from how you change your diet etc I'm sure I've missed a whole lot of information, but I hope this will help at least some of you I will leave a list of resources & YouTube Channels who have helped me assimilate this knowledge I will try to categorise them as well as I can by what the channel mainly focuses on, if you see them more than once then it's because they cover a range of content WORK - OUT ROUTINES (I'm following "Metallicdpas PPL - Push, Pull, Legs, Repeat") https://thefitness.wiki/routines/strength-training-muscle-building/ The following list are YouTube channels GENERAL HEALTH & FITNESS . Mindpump Podcast & Mindpump TV A collaborative of trainers who discuss all facets of what it means to be healthy Mindpump TV is a demonstrative channel teaching exercises . Eugene Teo Australians are known for being easy-going, & while Eugene is no exception he's also a testament to how insanely smart asians are . Greg Doucette (IFBB Pro Body-builder, a.k.a the parrot from Aladdin) Great information on diet/nutrition & training . Will Tennyson Great humour, easy-going & practical Check out his video on how he lost 100lbs, if you're in the camp of trying to lose weight . Coach Christian Thibaudeau - Thibarmy Wealth of information, from training/nutrition to exercise demonstrations Beginner to advanced . ATHLEAN-X Probably the most well-known fitness YouTuber, for good reason . Shredded Sports Science YouTube peer reviews & science-based information on health & fitness . Jeff Nippard Science-based training & nutrition . Gravity Transformation Well-edited, succinct & straightforward . Jonathan Clarke Practical meal plan examples & outlook on health & fitness . Omarlsuf More exceptional content on general health/fitness . The Bioneer Focus on "functional fitness" . Remington James Really positive guy who shares lots of healthy recipes . Mountaindog1 Another IFBB Pro Bodybuilder with outstanding work ethic & knowledge on training & nutrition I recommend checking out the podcast episode he had with MindPump Podcast Some of these channels include information on PED's (performance enhancing drugs) but for the most part you can ignore that information if you want, the general information almost always applies, whether you're natural or enhanced . Dr Sam Robbins Digestible information mostly regarding health/nutrition, as opposed to training EXERCISE DEMONSTRATIONS . MindPumpTV . Coach Christian Thibaudeau - Thibarmy . Mountaindog1 IFBB Pro Bodybuilder with outstanding work ethic & knowledge on training & nutrition (35 years training experience) . Eugene Teo Australians are known for being easy-going, & while Eugene is no exception he's also a testament to how insanely smart asians are . The Bioneer Focus on "functional fitness" HEALTHY RECIPES . Flexible Dieting Lifestyle (Australian) . Remington James (American) . Greg Doucette IFBB Pro Bodybuilder PERSONAL DEVELOPMENT . ice1cube . Better Than Yesterday . HealthyGamerGG (relevant to everyone, contrary to "gamer") POSTSCRIPT "The difference between the master & their pupil is the master has failed more times than the pupil has ever attempted" Change doesn't happen overnight It's about making small adjustments to lifestyle & nutrition Everyone is different What personally pushed me was the thought that even though all of this information was hard to take it at first, that if I kept learning eventually I'd gain a deeper understanding & the only thing stopping me wouldn't be some intellectual barrier, but my own will power to just move Happy New Year & best wishes! [link] [comments] |
| Will my self made diet work or am I doomed to be 400lbs forever? Posted: 04 Jan 2021 04:46 PM PST I'm almost 400 pounds and I suffer from depression. I've tried almost every diet imaginable but I always fall off within 1 day. My problem is I drink about 5 nesquik chocolate milk a day, 5 pepsi's, fast food and snacks through out the day. I drink absolutely no water and I walk literally about 30 steps a day. Yesterday I got a gleamer of hope. What if I eat the food that I have a hard time with but count the calories? Today I ate a roast beef sandwich, small fries, 1 can of pepsi and a gallon of water. I'm too fat to exercise regularly but I bought a vibration plate and I stood on that for an hour. I sweated on that machine more than I have in years. I feel like this is a good start for me until I can learn to cook the right food. However, I'm apprehensive. My "diet" is almost too good to be true. I tacked everything through my fitness pal and it says my calorie intake is 1000 with everything else in the goal too... fats, carbs, sugar, sodium, etc. I'm not hungry, I'm happy and I feel empowered. I'm also embarrassed and feel like I'm kidding myself. Can I actually start to lose weight like this, eat anything I want as long as I stay under 1200 calories? Eta: Thank you everyone for your inputs! I feel weird, like this time is different. Like I'm going to finally lose the weight this time. I've finally realized that I'm not on a diet per se but I'm changing my habits. Thank you all for the encouragement as well. I agree that 1000 calories is too few. I'm going to aim for 1800-2000. [link] [comments] |
| Posted: 04 Jan 2021 07:33 PM PST Hi all! First, before I post this I want to acknowledge that weight loss isn't easy! I certainly understand that it's a difficult journey that looks different for everyone and I by no means am trying to gloat or brag, but I am really excited! In January 2019 I was diagnosed with Nonalcoholic Steatohepatitis with stage 1 fibrosis and was told that the only course of action was to lose weight. I'm 29 and the amount of scarring on my liver was/is pretty concerning and my doctor told me that I could be looking at a liver transplant by 40 if I didn't make meaningful changes. I thought then was a good time to set a New Years resolution and to stick with it. I didn't set a number on the scale that I wanted to hit, but instead set my resolution to commit to my physical, financial and mental health. I'll spare the details of my financial and mental health given the sub, but it all did play into my weight loss goal. Therapy really helped me understand that anxiety is a major factor in my diet! Through my diet and exercise I was able to shed just under 50 pounds by the end of 2020 and officially hit my 50 pounds lost mark today! Im really excited and just wanted to post it here as I don't have too many people in my life that would truly want to celebrate. I'm still going strong and want to work towards some races with a goal of doing a 10k by the end of 2021! Thanks for reading and have a great day! [link] [comments] |
| Posted: 04 Jan 2021 11:02 AM PST Forgive me ahead of time, I'm not very good with words. Honestly I don't even know how to start this. Where I grew up, basically everyone around me was on the bigger side. Everyone in my family is in the 250+ range, some of them over 400. I guess because of that, I was always heavily criticized for my body, weight, and eating habits. I'm new to this community so I'm not really sure if this part is allowed (please let me know if not!) But after a few too many comments, I ended up anorexic at 11 years old. I still remember the day it happened. It was my brothers birthday, we were all having cake and ice cream. I guess I took bigger of a slice than they thought I needed, because my grandpa told me "pretty soon, you won't fit in any jeans and be as big as your mother!". My mother is.. I'm not sure exactly, somewhere near 500lbs. After that, I couldn't bring myself to eat. I couldn't stand the thought of gaining weight. I don't really want to get into the next part... but shortly after that, something happened that made me end up coping with food. I didn't want to be seen as attractive, so I started binging instead. But then I'd feel like crap when I was done, and throw it up afterwards. Eventually I moved and got into a bit better of a mindset and had some counseling, but still saw myself as disgusting. I don't want to make this too long so I'll skip through most of it, but for a lot of my life I was back and forth between starving myself and binge eating, until I came to a point where I was eating... enough to survive without really getting sick, but small enough to where I was constantly losing weight because I was always too riddled with anxiety to eat much. Then I met my husband. Once I was pretty happy for once in my life, I started enjoying food, and enjoying eating with him. I started off slowly eating whats probably a normal amount of food for me, and then it kind of started increasing from there. I came to love fast food, he got it a lot and I always wanted to join him. He hated pretty much all veggies, so I stopped cooking them. I learned I'm a very anxious and clingy person, so I had trouble taking time to workout anymore because I didn't want to leave his side. Of course, I started to see myself gain weight. At 5 foot 1, I was creeping up on 130 from 110ish? Compared to now, that doesn't seem like that much anymore, I would love to be that again. But that fear of getting fat hit me, so I decided to start trying to lose weight. But even at 110, I felt horribly fat and ugly. I started randomly starving myself, I threw up a couple times from binging but mostly managed to control it (stopping when I felt like throwing up instead of still going). And then I got pregnant. My mental health issues multiplied like crazy, I ended up going extreme with food coping and ended my pregnancy at 270lbs. That time, I was determined to do it the right way instead of starving myself. But I still wasn't able to keep a good mindset. I would still randomly feel like starving myself, which would lead to me losing control after a while and binging like crazy, except minus the throwing it up after part. My weight has yoyoed an insane amount since then, especially when I hit a plateau, but I did still lose a little weight. I believe I was in the 240s. Then I got pregnant with my daughter, and lost a ton of weight from morning sickness at first, but ended up on medication that helped suppress it and gave me an appetite. I ended the pregnancy at my starting weight that time, though. I've slowly lost and gained weight since then, I got down to 198 at one point, and now I'm back up to 230. But this time, I feel different. I don't break down easily, I've learned to accept my body and no longer hate myself, and I want to be a different person. And I want my children to learn healthy eating habits. I got off the new year to a bad start and ended up eating nearly 3,000 calories worth of fast food, but the previous week I kept pretty good in my calorie limit, and these past few days I've managed to stay in the 1,200 range and feel full all day! I even had a victory with my husband - I got to put peas in our food, and he liked them! I've been trying to find ways to eat the food we like still, but healthier. I've discovered bulking it up with finely chopped and sautéed vegetables really makes it fill you up. I'm actually excited this time to do this. I'm not dieting, I'm changing my lifestyle. I have no motivation to exercise normally, and I still don't, but I'm forcing myself to even if I don't want to. And honestly, once I actually do it, I feel good. This ended up being way longer than I meant it to be so I'm sorry for that. I guess I'm posting this in hopes that it'll help me stick to it this time, because I need to keep going. I don't want to give up again. [link] [comments] |
| A little reminder for those who are tempted to cheat a little during the first few weeks of January. Posted: 04 Jan 2021 08:11 AM PST After months of eating really well and balancing my meals and treats up until the 24th of December, I spent a little over a week indulging and treating myself and managed to put on about an 5 extra lbs in a very short time. There is no shame in this, none at all. Shame never motivated anyone. It's a failure to keep to my goals, but it doesn't define me as a failure... it just means i'm a human who slips up now and again and I need to take responsibility for that. But perhaps a little reminder about how I'm feeling after giving into cravings and indulgences might convince you to stick to the goal you have in mind, or at least... hop back into a good pattern again so the new year can be brighter and healthier. I feel like shit. Total shit. My digestive system consists of bloating and digestive pain nearly every morning as my body tries to manage the week-long influx of sugar, carbs and trans fats that I effectively poisoned myself with. I can feel the heaviness not only in my gut, which is probably from the lack of nutritious fibre and water... but also in my head too. This whole week I've been in a "junk food fog"... symptoms include extreme tiredness around 3pm, irritability, exhaustion, headaches, pale pallor, and dry brittle hair, lips and nails. Exercise seems miserable now when a mere month ago it was all I could think about doing once I got home. I can't get to sleep at a reasonable hour and find myself fighting midnight snack cravings. I stood at the fridge door at 2am last night craving toast and peanut butter and thankfully hadn't done any grocery shopping so I was forced to just eat a pickle instead. The healthy glow I had been sporting before the holidays has gone... and an unhealthy cycle of XL coffees between 6-11am has begun in an attempt to ward off the tiredness I'm feeling with every dark, winter morning. If you are tempted to cheat on your new lifestyle, hopefully this will make you think again... those moments on the lips are not worth the absolute misery my body is feeling at the moment. It's almost like self harm some days as I feel nauseous and sick from the gut pain. If you are in the same position as me, let it serve as a reminder that while we should be able to indulge periodically, it will ALWAYS require a tough grind to get back on track once the vacation is over. It's not worth the donut, it's not worth the setback. Best of luck to everyone in 2021! [link] [comments] |
| I finally said no and it felt great. Posted: 04 Jan 2021 07:50 AM PST I've been watching my weight for the last couple months , been really trying to get out my slump and get healthy and literally had no motivation till I joined this group. I finally said no , I finally told my body I wasn't hungry I was bored. I finally said no and tbh idc how many people think it's silly, in my situation I'm proud. I've lost a little over 15lbs since last month, no soda, I don't eat past 8pm, I'm WAY MORE ACTIVE. And I'm continuing my home sugar scrub business and have an Army with me. Thank you personally for people in this group who constantly show dedication and motivation, it helps people like me. 💘 from the top of my heart, thank you. [link] [comments] |
| What's one thing you LIKE about your body? Posted: 05 Jan 2021 12:29 AM PST How about some positive body reflection?! What's one thing you LIKE about your body? Sometimes during weight loss it becomes challenging to remember that our bodies aren't just obstacles to overcome... they're valuable, precious, intrinsically attractive vessels that work incredibly hard to get us where we want to go. I spent so much of my teenage years actively hating my legs in particular, especially my thighs, because I felt they were far too thick, and fatty, and "loose". I looked at the long, slender legs of other girls - legs I'd never had even when I was underweight - and berate myself for my own legs not looking at that. Then, a number of years ago, I had a condition in one of my legs that made me unable to walk normally for almost 6 months. I forgot what sheer bliss it was just to be able to walk unaided. When I finally got my leg out from under its bandages, I was thrilled to see my leg again. I was thrilled to see it uncovered in pictures. I was thrilled to walk. I was thrilled to run, and swim, and stretch. I resolved from then on to appreciate and celebrate my legs, fat and all. And the rest of my body too. I still have to remind myself, to this day, to appreciate and celebrate my body, but it brings me joy when I do. I hope that it will bring you all joy, too. Anyway, I'll start: No matter what my weight or fitness level is, I have always liked my back. It's long, and smooth, and muscular. It reminds me that I am both strong and beautiful. Your turn! [link] [comments] |
| Made it through the holidays and managed to lose 1lb! Posted: 04 Jan 2021 12:37 PM PST For the holidays ny main goal was to maintain and make sure I still tracked everything even if I was way over in my calories. Over the week of Christmas and New Years by the end of it I was averaging around 2100 calories per day. I made sure to keep up with my exercise still and track everything as discouraging as the high numbers felt and I was still able to make it through the holidays and all the extra snacking and eating and lose a pound! It feels good to know that I'm not eating as much as I used to regularly, I've learned enough about myself and my diet to not overeat to the point where I'll be obese again. Now, I'm back to focusing on my diet and exercise with a new found love for healthy foods after all the crap I ate for a week. I'm ready to start eating more fresh, healthy foods and I'm aiming to reach my goal of 155 by June! Just a reminder to myself that it feels much better knowing what you ate rather than thinking you ate thousands of calories you didn't, always keep tracking! I've been stuck for motivation but a new year and new perspective is always a good motivator! [link] [comments] |
| Why hasn't anyone noticed my weight loss? Posted: 04 Jan 2021 05:25 PM PST First time poster, long time onlooker. I'm 21F and 5'11", and for about the past 7 years I've had a slow but steady weight gain caused by emotional eating, social drinking, and general lack of understanding about proper nutrition and health. However, I made substantial diet and exercise changes over the past 6 months that have led to a loss in weight as well as an increase in overall health and self-esteem. This summer I was about 190lb at my highest weigh in, and this week I hit 148lb. While I am internally proud of myself for this change and am not suggesting that I should place value on the compliments of others, I find it odd that not a single one of my family members have mentioned anything about my weight loss. For some of them, I weigh 40 lbs less than the last time they saw me, and yet they haven't even slightly hinted at any recognition of something different. Are they just being polite? Are people still really taboo about mentioning anything even remotely about women's weight changes? Am I overthinking this? [link] [comments] |
| [Challenge] European Accountability Challenge: January 5th, 2020 Posted: 04 Jan 2021 10:10 PM 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! [link] [comments] |
| Will I ever stop wanting and thinking about food so much, even after being healthy for years? Posted: 04 Jan 2021 09:13 PM PST Hi everyone, TL;DR: Been healthy for years, still have a super unhealthy food mindset where I always crave more food and unhealthy food, and have to practice willpower almost every day to avoid giving in. Will I ever get used to this? Around three years ago, I worked towards losing around 10 kg (22 lbs) of extra weight I had. Before then, I had super unhealthy eating habits. While I definitely ate a lot of unhealthy foods, my biggest problem was how many servings I'd have, even of healthy food. Seconds were typical for me, and sometimes I'd go for thirds or fourths. I've done a lot to change that -- did CICO, ate healthier, went to the gym, all that stuff. While I've definitely fallen off the track a few times throughout those three years, I can honestly say I've never been back to how I was at square one, and for the majority of the year, I kept on track -- holidays and stressful changes are what usually pushed me off track. However, I still view my current way of eating as a restriction, not my lifestyle. I still want that second helping, almost every single meal. On my cheat days, I go absolutely wild and return to my former habits like nothing has changed. I thought my body would get used to this over time. There are definitely stretches of time when I don't go through this and feel fine, but it never lasts and I find myself getting back to that I-want-food-all-the-time mindset. Every day (that isn't a cheat day) is an act of willpower, and I am so tired of it. I'm always thinking of food. I think of my next meal when I haven't even finished the one in front of me. It seriously amazes me when people around me are just like "I'm not hungry" or "I'm full, I don't want more." I'm usually hungry and want more, but I just hold myself back. I'm healthier, I'm fitter, but my mindset is still that of the overweight unhealthy person I was. Will this ever change? Is this going to be like this for life? [link] [comments] |
| Just need some quick advice about some tummy fat Posted: 04 Jan 2021 09:55 PM PST If you can't/don't want to help pls upvote so others can thanks! Hi r/loseit I have some extra tummy fat (beer belly/muffin top etc) that I want to loose, I'm fit and healthy and do lots of exercise, but whoever I eat excess junk during Christmas and stuff it all seems to go to that region of lower abs, any tips? I'm starting to eat even healthier than usual and riding my bike and running at night and sometimes morning. I'm 5"10 and 65kg Anything else to add to that? With some recent muscular injury's I've been doing planks and core building exercises aswell. Thanks for the help much appreciated [link] [comments] |
| 30 Day Accountability Challenge - Day 4 Posted: 04 Jan 2021 05:27 PM PST Hello losers, Monday! It's, Monday. Hooray? Weigh in daily, enter into Libra & report here: 235.8 lbs, 236.2 lbs trend weight. Reporting even if I don't like it! Stay within calorie range (1800): 1898 ish today, on the high end because some very nice human made me the reddit banana brownies. Better than yesterday, looking to do even better tomorrow. Meal prep, pre planning dinners & homemade coffee beverages. 2/3 days. Exercise 5 days a week: 30 minute lunch walk & a 25 low impact cardio video. 4/4 days. Self-care time (journaling, beauty treatments, anything that fills the bucket): Really getting back to the routine that made me successful this time last year & later, there will be a face mask & long, hot shower so my left calf quits threatening to cramp. Try a new recipe once a week: Variant on green chili & a honey mustard broccoli salad that really tickled me. 2/5 weeks. Express mindfulness and or gratitude: Today I am grateful for feeling like falling back into my usual habits is easy & natural. It's weird to me now that I wandered away from them. I'm also grateful for my cat finally acknowledging the ikea cat couch I've had for her for three years because omg the wait was worth it. So fucking cute. Your turn! [link] [comments] |
| Yes I am fat, I have to accept that and still love myself before I can truly start my journey. Posted: 05 Jan 2021 01:51 AM PST I came to this realization while doing yoga just a few minutes ago. It's day two of my 10th, 12th, 13th who knows time trying to gain health. I've been successful in the past but it's never sustainable. As soon as something goes wrong or life gets too hectic I retreat back to food and other vices that help me forget the bad feelings that come up. This time it feels different because I usually start weight loss journeys when I feel at a loss and hate myself for who I have become. This time I am starting in a much different place. I quit my job because mentally I am ready to start investing in myself and building my own business. My endeavors have been fruitful and I am happy to say that things (outside of weight loss) are going well. I know I am at my highest weight I have ever been which means my body feels different but I was surprised to see my reflection staring back at me. I had been avoiding really looking in the mirror because I didn't need a scale to tell me, I was heading down a bad path. Thoughts started to race "how could I let this happen?" "I look disgusting" "can I even lose this weight" "I should not go out in public until I lose some weight." "Maybe I won't hang out with friends for a while so they don't have to see me this way" "why does every movement feel like a fight against the fat on my body"? And I had to stop myself. Because I kid you not in that moment I wanted to give up and go grab a snack, one before I REALLY got started, it's a going to be a long journey so why not one more cheat day right? And then something clicked. I have to love myself for who I am now. Love myself enough to want to make a change for my own benefit! I have to love myself to want to eat healthy foods and treat my body right. Love myself enough to push thorough the hard exercises and love myself enough to say no to certain food/quantities. Only if I can love myself now, will I be able to make a long lasting and sustainable change. So while it may be hard, since I have hated myself and my body longer than I have loved it, I have to give it a try. Because I only get one life and there is only one me. If you got the chance to read this I hope it motivates you to start loving who you are now, because when the weight comes off, you'll still be left with you. A smaller version of us may change how others see us and even how we feel. But in the end we are still left with us. And there is only one of us. I pledge to love myself enough to want to make this change. I know I can do this and I know you can too. [link] [comments] |
| Starting today. Is it 40 lbs in 1 year a realistic goal? Posted: 04 Jan 2021 08:51 AM PST I have been lurking around this subreddit for a while and reading all of your posts has been so motivating. So motivating that I decided to make my first post here! Today I am starting to make changes so I can be a healthier happier me. As of today I am a 25 years old woman, 5' 10", and 192 lbs. My goal is to get down to 150 lbs maybe 145 lbs. I have had many "starting today" days this past year, but I've never been able to keep up my healthy habits for longer than 2 weeks. I don't want this to happen again so I have made this post as a way to keep myself on track. This time I am going to make changes a bit slower. I'm going to gradually build up to drinking 1 gallon of water a day and I will be eating at a calorie deficit. The r/loseit tdee calculator says I should be eating 1500 to lose weight so I'm going to try and stick to that. I will also be going on as many walks during the week as I can and hopefully a long hike on weekends. After a month of these gradual changes I will start incorporating more exercise. In the past I have begun with exercise and burned myself out. This time my fiance will be joining me in getting healthy. His help and continued encouragement should help keep me motivated to build a healthy routine that I can do even on days when I'm feeling down. I'll make a check in post after I've lost my first 10lbs and maybe I'll include some progress pictures. Good luck to everyone on their journey of self improvement! We got this! [link] [comments] |
| Posted: 04 Jan 2021 05:42 PM PST Happy New Year everyone! I'm an almost 24 year old female who has been some degree of overweight since starting college. I think I had pretty bad food habits well before that as well - I just happened to be an active high school athlete which kept it off. I've also struggled with a devastating cycle of binging/heavy restricting probably since I was 16. I've had several stints in the last few years of losing 30+ lbs (I'm 5'9) very quickly through extreme restriction and looking and feeling great, then gaining back a bit, feeling shitty about it and eating back the rest of the weight. This year, I think it would be good for me to shift the focus from just "lose weight as quick as I can" to improving my overall relationship with food and movement (with the goal of weight loss being a side effect). I want to break the binge/restrict cycle and become a healthy adult who doesn't obsess about food. I plan on adding movement gradually, counting calories with compassion (using a calorie goal "window" rather than limit and not obsessing about the 5 calorie difference between 2 brands of hummus), and focusing on my mental health in conjunction with physical health. My question is: has anyone else lost weight without a hyper-fixation on their exact weight loss? I meant to weigh myself this morning to get an exact "starting weight" and realized my scale needed batteries. I briefly thought about throwing the towel in on dieting and waiting until I could go to the store this weekend, get batteries, and start next Monday. But the reality is: I know I have between maybe 50-70 lbs to lose - does it really matter exactly what lb I start at? Probably not - I know how to diet and calorie count and I know I'll be creating a deficit regardless. My thought process is, whether I lose 4 lbs or 7 lbs this month doesn't matter as much as working on a healthier food mindset. And whenever I obsessively weigh myself, I get very very focused on the number and will start starving to watch it go down quicker. I know I will need to eventually weigh myself to adjust my calorie window as I get smaller, but is it completely stupid to start without an exact weight for the first couple months? Feel free to give criticism - I'm happy to hear both why I'm right or wrong! Thanks for reading my novel. [link] [comments] |
| Posted: 04 Jan 2021 02:27 PM PST So, I am what is medically defined as "morbidly obese". Which is all well and good, but the issue is that various forms of heart disease, diabetes, high blood pressure, all run in my family. Now, I do come from a bigger family, and we are genetically predisposed to being larger folk. I've never been ashamed of being fat, and have moreso been angry at doctors and other medical professionals ragging on me about my weight. But this isn't about vanity. I work in the deathcare industry, and I see people every day, some smaller than me, some bigger, all obese and all dying in their 60s. In the last few months, it's really been drilled into my mind as I move the bodies of these folks around our morgue. I want to grow old. I want to be active. I quit smoking on the 28th, mostly being forced to by getting COVID (which has thankfully been a mild case). I'm tired of never being able to find clothes that fit me. I'm tired of ignoring the fact that my resting heart rate is over 100bpm. I'm tired of being out of breath when I lift a 150lbs body. I want to do this, but I don't want to fall into the whole diet culture either. Is there a way I can lose weight that doesn't include the guilt and negativity towards fatness? My fatness as it is is a result of genetics, being poor, and having an unhealthy relationship with food, as well as my own mental illness. I just want to be healthy. Where do I start? [link] [comments] |
| So I’m 15 lbs down, but was wondering.. Posted: 04 Jan 2021 09:54 PM PST Bio: 23M at 5'9, 203 lbs in October. Goal: 165 lbs / weight loss of 1 lb a week Actions taken so far by month: October- 500 caloric deficit via MyFitnessPal. 2k calorie limit, not really tracking macros but limited sugar as much as possible, cut out soda and fast food. November- Began lifting 6/7 days of the week with a rest day, maintaining 2k calorie diet. December- I read this (study) which states that it's better to cut for 2-3 weeks, then "refeed" at maintenance for 1-2 weeks for metabolism maintenance. I implemented this in December and for the first time, while I was 185.3 on 12/4/20, I jumped to 186.8 on 12/18/20 after a week of being at "maintenance". I went into deficit again for 2 weeks since, and on 1/1/21, weighed 185.4. So, my question is, is this "refeed" technique valid? I realize now that I should have gone down slowly from my TDEE slowly to milk the weight loss, but am wondering if I started the cycling too late. Has my body adjusted to 2k being my maintenance, and if so, should I immediately reverse diet? I'll find out this Friday, weigh in day, if I've truly plateaued but I wanted the opinions of the experts. TLDR; did I begin cycling my maintenance calories too late? 2k is sustainable for me long term but anything lower I feel would affect my mental health and my lifting performance and would require me to reverse diet, adding more obstacles for me to cross to reach my goals. [link] [comments] |
| Posted: 04 Jan 2021 11:02 PM PST Hi everyone If for no other reason than purely venting I thought this was writing out. Ive been on this journey for about a year and lost about 11 kgs (Just over 24 lbs for our American fam). But this last little while I've been sitting around the same place, either gaining a little bit or losing a bit. Ive got another 21 kg (46lbs) to go to meet my goal weight. Im invested in the long run and just doing calorie counting, slow and steady. I don't mind the amount of time its taking but I am struggling to stick to my daily quota of calories. Ive set myself at 1850 per day, which for a dude of my size (6'2) should lose about 0.75kg (1.6lbs) a week, which has been going well until a few weeks ago. Which leads to all the normal self-deprecating thoughts and lower quality of life. The irony is its a vicious cycle. Note: Afew things that have changed in the last few months Ive been stressed but just struggling to stick to it how i should be. I've been more stressed than usual. And I'm getting a little tired of the same old vegan curry over and over. Have you been in this situation? what helped? What are some vegan meals i could make that are more interesting than a generic curry? [link] [comments] |
| Posted: 04 Jan 2021 09:44 PM PST Odd question I know. But I'm going to be 27 this year and I spent 90% of the day(I have no job) playing video games. I figured, "well shoot. I'm going to be 27. No job. No education. Just a guy that lives at home doing... Nothing?" I literally have no life, no friends, nothing to show that I exist. Before covid-19 I only got out of the house maybe once or twice a month. By out of the house I don't mean leaving the yard, I mean just getting out of the front door. Even today I only get up to use the bathroom, or grab something to eat. Finally broke down in tears earlier and decided I need a lifestyle change. I really don't know where to start. I do know that I love video games, and wondered if it'd be possible to combine it with a diet and lose weight. I've heard of ring fit adventure and beat saber, I'm wondering if ring fit adventure can help me with cardio while I count calories. Does anyone have experience with something like this? My plan for 2021 is too lose weight, improve my health/get into shape, start studying/meditating on what I want to do, find a small part time job (my very first job by the way! I've never worked before), go to college at the end of the year or beginning of next year. I know I missed out on my 20's :( spent it just laying in bed playing video games all day. But I don't want to miss out on my 30's, or die early. I hope my plan sounds good. But what about video games that help with exercise? Is it possible? I don't want to do something I'm not too familiar with. Starting with something that makes me more comfortable would be nice. Maybe one day do exercises at a gym or park. [link] [comments] |
| Posted: 04 Jan 2021 06:28 PM PST I posted on here a few days ago asking how the h*ck folks on here can manage to lose weight/maintain health when crunched on time AND money. Well I decided to stop making excuses and start trying for results again. I had a good, mostly healthy day. Perfect? No. Pizza was involved because of an unexpected crunch. But I fit into my daily calories. And I've got tasty, healthy meals being finished in the oven as I type this. I decided to stop trying to be perfect at this and to aim for progress whenever possible instead. Hopefully I'll have a success story for all of you 6-12 months from now. Thanks for the encouragement I see here daily! [link] [comments] |
| Scale hasn't been moving much but the NSVs keep me going! Posted: 04 Jan 2021 08:49 AM PST I've only lost about 5 pounds since November, from 145-140 and I know that since i'm close to my goal (130) it's only going to get slower from here...but I've noticed quite a few NSVs in the last month that have made it easier to see the light at the end of the tunnel: - I've always slept on my side in fetal position. Now this is a lot less comfortable for my legs because my knees are bonier - As a part of my xmas gift, my brother gifted me a pair of PJs and my dad took a look at them (size medium) and said "they would be way too big on me" - considering I started my journey wearing a L/XL this felt huge to me! - One of my friends, who has always been much skinnier than me, asked what size I bought a sweater and bought the exact same one because she liked how it fit me - I took a risk and bought a new pair of jeans in a size down for the first time and they fit! At this point I know i'm close to the finish line and it feels great. Hopefully soon it gets warmer/less snowy so I can get back to running because I have a feeling gyms will be closed for the forseeable future... [link] [comments] |
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