Weight loss: When I stopped trying to follow famous diet advice and started making my own rules within CICO, my life changed |
- When I stopped trying to follow famous diet advice and started making my own rules within CICO, my life changed
- Reminder to those who feel like their clothes size is the same after weight loss: Sweats are different than dress clothes
- Longtime Lurker: Face gains from 90 lbs lost
- My massage therapist (who hasn't seen me in two months) got so excited and fawned over me today about my weight loss! I feel like a million bucks~
- Finally reached my goal of being in the “Normal” BMI range (246lbs–>178lbs)
- Realizing you have unlearn alot of behaviors because you're no longer as big.
- Cheat day avoided
- I'm new, just started tracking calories a few minutes ago.
- “Normal” BMI for the first time in my life!
- Lost 40lbs, finally beat binge eating after moving out of my family home
- I kinda blame my parents for my weight problems
- What are your weight loss “rules”?
- [Challenge] European Accountability Challenge: February 15th, 2021
- Lifelong dieter here. CW: 93kg/205lbs SW: 96kg/211lbs GW: 66kg/147lbs. Surprised myself by teaching my Instagram fitness model-esque housemates about CICO! I know stuff! We know stuff!
- Valentine’s dinner victory
- 9 months, 10 pounds
- Day 1? Starting your weight loss journey on Monday, 15 February 2021? Start here!
- For the first time in my life I'm doing this weight loss journey alone and it's so different than doing with an accountability buddy.
- At a loss, again. I know what to do, but I seemingly can’t
- Month one done!
- Anyone interested in being Reddit PM accountabilibuddies?
- 18 yo male, 6'4, looking to lose around 50 pounds, but I am worried about loose skin
- Daily Q&A Post for Monday, 15 February 2021 - No question too small!
| Posted: 14 Feb 2021 09:41 AM PST i've been trying to lose weight my entire life through different programs. sometimes i'm more successful than others, but usually i lose about 20lbs and then give up. this time though, i've stuck with it and have lost over 40lbs and am still feeling super motivated!! for the first time in my life, it doesn't feel like a diet and it actually feels sustainable. i'm doing CICO, but i've added in a few changes from my past diets that have made all the difference in the world to me this time around... my favourite thing about CICO is that it's just basic math so it's so adaptable to everyones individual lifestyles and choices. after years of reading books and magazines that tell me exactly how i should be dieting and then failing miserably, here's some of the personal "less traditional" changes i've made for me that have changed my life:
anyways, i know health experts would probably cringe that some of the stuff i said, but the reality is sustainability is so much more important than anything else. i don't eat the perfect foods, i don't eat at the perfect times, and you can't pay me to eat a salad. but i'm happier, i'm healthier, i'm losing weight, and most importantly this doesn't feel like a diet. for the first time in my entire life-long struggle with dieting and weight loss, i feel like i've figured out a healthy relationship and routine with this. just thought i would share my story and encourage everyone to really take the time to individualize their plan to what works for THEM. good luck everyone! [link] [comments] |
| Posted: 14 Feb 2021 06:25 AM PST I mostly have been wearing the same clothes since my weight loss. I clearly have lost weight, but I didn't really change my wardrobe at all, and sometimes in the back of my head I think, my clothes should be looser by now. But remember, for a lot of us, our "quarantine clothes" haven't exactly been the same as our pre-pandemic wardrobes. I wear a lot of sweatpants and t-shirts now that I work from home and don't go out as much. Today, I was looking in my closet, and saw all my old suits/dress pants from when I used to work in an office. Out of curiosity, I grabbed some nice dress pants that I know I haven't fit in in years. Turns out they fit! My work clothes are much more "fitted" than my day to day clothes (especially my pandemic day to day clothes), and I forgot how much size actually mattered for those clothes. So if you have some work clothes you haven't worn since March, they might be looser than the clothes you're wearing every day now. [link] [comments] |
| Longtime Lurker: Face gains from 90 lbs lost Posted: 14 Feb 2021 07:30 PM PST I'm a 35 year old man, 6'3", and four years ago I weighed 282 lbs. Got tired of that, so I went on keto and lost ~90 lbs after about a year of effort, and have kept that weight since. My goal was 185 but I'm quite happy where I'm at now. Sometimes losing weight can make your face look older, but I'm told I look younger now. I'm 30 in the photo on the left, 35 on the right. Face gains. I've lurked here for ages and was waiting to hit my goal weight before posting, but I have difficulty breaking into the 180s, and figure I'm close enough and I wanted to share. Thanks for the motivation and support you show people. You never know who finds your posts and comments inspiring! [link] [comments] |
| Posted: 14 Feb 2021 03:17 PM PST For the past couple of months I've been on a very strict low-calorie diet through a program called Optavia. I get about 1000 calories a day give or take, and while it's meant to be formulated so I get all the nutrition I need in a day, the primary goal underlying it all seems to be CICO. It's worked extremely well for me, and for the past month or so I've lost 4 lbs per week. Aside from some light swimming exercise a few times per week primarily for mental health reasons, I have a largely sedentary lifestyle, so 1000 calories a day is enough for me to subsist on. My start weight (some ambiguity due to scale differences - I started my diet at my parents' place then returned home) was around 250 lbs, and I am 23F, ~5'7.5". My CW is ~230 lbs (I weigh again tomorrow so probably less), and my GW is currently 160 lbs (although I might push for 150 - we'll see). I went to a massage appointment for the first time in two months today with my usual massage therapist, and I was hoping she might notice a difference, because if I'm being honest I kind of haven't (I regret not taking a "before" picture for comparison). When I asked her, she got very excited, said she was actually about to tell me she had noticed, and fawned all over me about how much of a difference there was in every part of my body - even my face! She's usually relatively quiet, so it was even more gratifying that she got so excited for me about my weight loss. She told me that when next I come to her she expects to see me even thinner! Due to the pandemic I haven't seen a lot of people, and the ones I have seen haven't commented. It was nice to finally get some recognition and validation, especially from one of the only people who knows my body intimately since it's her job. I figured if anyone was going to notice, it would be her. [link] [comments] |
| Finally reached my goal of being in the “Normal” BMI range (246lbs–>178lbs) Posted: 14 Feb 2021 08:44 PM PST My weight has been a life long struggle but I'm really proud to say that I have escaped the overweight/obese BMI range for the first time since middle school (I'm 24 now and 5'11). The heaviest I got to was just over 260 when I was 16 but the lowest I could get down to was 220 a few years back. In august I had creeped back up to 246lbs and decided to go all out, restricting carbs significantly and trying to be in a slight calorie deficit everyday. My best advice is to just keep trying different approaches to weight loss until something clicks. Everyone is different and something is bound to be doable if you keep putting the effort in. My focus now has shifted to muscle building and improving my cardio abilities. I have a very active job that involves me walking around 6 miles a day, but I'd love to be able to run longer distances. Here are some progress pics of august 2020 vs today [link] [comments] |
| Realizing you have unlearn alot of behaviors because you're no longer as big. Posted: 14 Feb 2021 10:23 AM PST For those of us who are big from the time we are children. We all know the feeling of having to park your car in the space and give yourself the most room so you can to open the door wide or having to turn sideways in a door way because you're too big to fit through it normally. I've lost 97 lbs and went from 375 to 278 Today I was picking up a food order from a friend who does healthier food prep. While I parked my car I opened the door as wide and as slowly as I could and hopped out of the vehicle. Watching me she laughed. She looked at me and said you still get out of the car like you're big lol. Kind of surprised I asked what do you mean? She said I opened my door all the way just to get out with there not being much of me anymore. Apparently it looks funny when you're smaller. It then dawned on me that maybe not everyone opened doors that way. I had been doing it that way so long it's second nature to me but it was an unexpected NSV for me because I know I can get in and out of tight spots with relative ease. You don't know how much being morbidly obese really forces you to have to do a lot of unnecessary actions so you can fit in your own environment. I'm still learning to break away from those habits. Anyone who has lost a significant amount of weight will probably understand this. Hopefully I'm not alone here lol. [link] [comments] |
| Posted: 14 Feb 2021 08:32 AM PST I have to tell someone because I'm quite proud of myself today. I've been planning this whole week my Valentine's Day "cheat day" and eat whatever I want from Mcdonald's (I don't go there often, so I planned to go over my budget which is 1600kcal). I was even planning exactly what I will buy because I was so excited. So I went for a long walk, because the weather today was gorgeous, and I chose a mcdonald's far away from my home. In the end, when I got there, I didn't even have the need to buy everything that I planned to buy. I just ordered medium fries and a mcsundae. I am so happy about that, because I truly listened to my body and it worked. The fact that I could do that makes me hundred times happier than eating all of what I wanted this whole week would. That's all. I hope y'all have a great Sunday! ✌️ [link] [comments] |
| I'm new, just started tracking calories a few minutes ago. Posted: 14 Feb 2021 09:23 PM PST I don't have much to write. I don't think it is that useful for me to say what I'm going to do, or hope to do, or any of that .. I just want to do it and get a few weeks behind me, then after I lose some weight I might feel like writing more. I am not excited about what has to be done, but it does need to be done. I ran the numbers from the U.S. NIH and it projects I would reach my goal in the early part of October, but I am sure I will feel a lot better than I do now even by the time the weather starts to warm up in April. That is really what I want, just to feel better, and to be able to get outside and get some things done without being so tired. Day 1. 230 days to go. [link] [comments] |
| “Normal” BMI for the first time in my life! Posted: 14 Feb 2021 09:10 AM PST Today I weighed in at 144.6 lbs, which for my height (5'4") is in the normal BMI range! As someone who was an overweight child and even dipped into the "obese" category at one point, to see this number for the first time is really significant. What's even more significant is the fact that the way I got here is TOTALLY different from all the extreme and disordered ways I tried to lose weight before. In college, I tried every restrictive diet under the sun, which landed me with a binge eating problem. I still desperately wanted to lose weight, but I had to counteract the binge eating somehow, so I took to marathon training. I was able to maintain around 150 lbs, but with a death grip. Restrict calories to the extreme while forcing myself to run long distances, inevitably have an extravagant binge on all the delicious food I never normally allowed myself to eat, then off to the gym or the running trail again to "fix" it. This time, I have honestly done very little exercise. Just walking and yoga and few times a week. And I've kept a moderate calorie deficit of 200-400 calories below maintenance. I eat treats almost every single day. I also took an extended maintenance break over November and December of 2020, and now I'm easing back into a deficit. Sure, I haven't seen the scale shift quickly. Some weeks it looks as though my weight isn't budging and it's taken me almost a year to lose about 30 pounds. But if I had gone the extreme route, I guarantee that by now I would have fallen off the wagon and regained most of the weight I had lost. Instead, I'm 30 pounds down and I feel like I could stay here easily. Don't discount slow progress or no progress. It's far better than the alternative—going backwards and regaining! [link] [comments] |
| Lost 40lbs, finally beat binge eating after moving out of my family home Posted: 14 Feb 2021 08:03 AM PST Before vs after: https://imgur.com/a/afohIEy My main weakness in weight loss was 2 things - my family and my studies. This resulted in binge eating which was honestly a nightmare - one of my biggest struggles I wasted my teens on. Although the method I used may not be possible for everyone, I'd like to share my story anyway in the hopes it might give some people ideas in their own journey. I'm a 5ft5 20 year old female from the UK, 40lbs down over 5 years of losing, maintaining and gaining. I was an average sized child but gained a lot of weight in my teens weighing 158lbs (72kg - and a bit shorter than I am now, so overweight BMI of 27-28) at my highest when I was 15 ish, and now around 118-120lbs - 54ish kg at 20 years old. The pic is of me at my highest 15-16 and the after is me now. I'm actually from an Asian family (Chinese) that takes food and exams very seriously. I was under constant pressure to perform well in exams from my parents and to an extent myself, and when I studied I needed to eat or I couldn't think straight. On top of that, my family always talked about food and encouraged me to eat more despite my weight and lack of self confidence as a result. I wanted to lose weight by eating less, more healthy options and exercising more, but my family didn't think I needed to. We had a lot of arguments over food as I didn't want to eat with them or I couldn't watch my calorie intake, and after a lot of frustration and crying they finally let me make my own meals. But even then I couldn't stop myself eating the food in the house and every night was a constant internal battle, trying to convince myself to fall asleep before I could eat way too much. Every time my dad came back from the supermarket on the weekly grocery shop, I prayed there wouldn't be too many high calorie foods like cakes, crisps, chinese dumplings and spring rolls etc but he would always buy them and I couldn't stop him. I would throw away food and flush it down the toilet in secret to minimize the chance of me bingeing on it just because I knew it was sitting there. It was so unhealthy. Getting back home from school was like entering a minefield - as soon as I stepped in the door I would rush up to my room and spend the rest of the evening trying not to binge until school started the next day. Also my parents are the type to stop eating when they feel full but I am clearly not. I felt disgusted at myself that I didn't have the self control to just not eat that stuff and on top of that they made me feel guilty about it (oh I thought you were being healthy? etc) while putting unhealthy food out in the open. It was just endless self hatred I couldn't escape, as incessantly overfeeding your kids was considered to be love in my family and they made me feel like I wasn't being appreciative or some crap. The constant studying (especially in a culture which isn't as hyper-focused on education like the UK so everyone else is allowed to enjoy themselves) and terrible relationship with food killed my social life and literally made me depressed. I have broad shoulders for my height and also tend to carry more weight in my stomach and upper arms and thighs, wide ribcage with skinny lower arms and lower legs and a flat chest, like a man. If I'm thin I look more athletic but if I'm heavy I just look buff and disproportionate, as you can see from the pic. This wasn't great for my self esteem and I felt left out at school. Some of the conversations I had with myself in my head late at night after bingeing and my family commenting about it were bordering on suicidal, and I felt dumb for wanting to kill myself over something as ridiculous as food, which I was aware many people didn't even have enough of. But the mental games were just that intense. Then I finally got into med school at uni, and saved up enough from a side job to pay for most of the living expenses while taking out a student loan. I had wanted to lose weight in the summer before I started uni but that failed as always because of my family. I was terrified the bingeing habit would stick with me after I moved out, especially hearing about the freshman 15 etc. To my surprise, things worked out a lot better than I expected. I developed all the habits I needed. I gradually began losing weight while keeping up with my uni studies because I kept absolutely no food in my room or dorm kitchen and only ate when the uni servery was open at mealtimes. I began doing sports like badminton and taking gym classes too (on pause bc lockdown), as well as lifting to improve my tone but the main change was the eating. When I felt hungry, I would simply buy a choc bar or packet of crisps, eat it and go about my day - I couldn't binge, as there was no food around! Only what I allowed myself at mealtimes. And I didn't eat too little at mealtimes or count calories exactly, just enough to lose some fat, similar portions to what others were eating. Overall, I just took a much more relaxed approach to my weight and body image. I began losing weight rapidly and not yoyo dieting or being super mentally stressed for the first time in my life. As I approached my goal weight it became more difficult so I started calorie tracking and I did get the urge to binge a few times - a few times I went to the store, got some ramen and a box of chocolates and called it a 'cheat day' but I would always feel full and bloated the next day. The difference was when I felt like this back home I would somehow still eat the next day, just because the food was there and I couldn't stop myself, but now it wasn't I'd just relax and eat less. I wouldn't have called those times 'binge eating' either - just overeating a bit because I was hungry. I developed a natural sense of how much I needed to eat and continued losing weight. It's been 3 years and I haven't really binge eaten since moving out. I don't keep any food in my room or anywhere near me and only buy it when I'm supposed to eat. Funny thing is, I can hang out with friends with food everywhere and easily only have a few bites without feeling the need to eat everything - after eating normally for a while, my body actually knows when to stop! But I know that if I was back in a place with food available all the time I'd probably start bingeing and go back to the dark place I was in before, so I just don't keep food around anymore. When I move out and get my own place after graduating I know I will only keep minimal and healthy food around my house. I hope this story helps some people realise that it might not be your own self control lacking but if there's constantly unhealthy food available, it's natural human instinct to want to eat it, and when that's combined with failed dieting and lack of self esteem, that causes binge eating and starving cycles. It's not necessarily that you're weak willed - just that what's in front of you really makes a difference. To an extent, I believe that if everyone was surrounded by unhealthy food all the time, 75%+ people would probably be overweight. Although I know some people might not have the luxury of moving out of an unhealthy household, even just putting unhealthy food out of sight can help. Maybe consider sorting out your financial situation and moving out before beginning a serious weight loss regimen and work on making small changes in the meantime. Also, moving out isn't going to solve binge eating for everyone (I'm not naturally a 'foodie' by any means, I just have a tendency to self sabotauge and play mental games with myself) but even then the binges will probably be better than when having a crap ton of food around. tl;dr - haven't binge eaten since I moved out of my family home 3 years ago, after struggling with it for most of my teen years, and finally got the body I wanted. Love you all and good luck on your weight loss and health/fitness journeys, just stick with it and there will be a light at the end of the tunnel. Don't let anybody drag you down, not even those closest to you - often with family it may simply be a cultural or ideological difference you can't change apart from distancing yourself. Feel free to ama xx edit: happy valentines! [link] [comments] |
| I kinda blame my parents for my weight problems Posted: 14 Feb 2021 11:58 PM PST Hey all, I just want to start of by saying that I don't hate or resent my parents because of it, and I am not saying I am completely blameless. Ever since I was a child, since about age 14 I have struggled with my weight. Recently through this whole covid mess I have been able to lose 25 kg going down from 138.5 kg to 113.5 and through this whole process I have come to realise what lead to me getting fat in the first place. Obviously I know that must have eaten a lot of junk, and I did. But here are my reasons for why I think it happend... My parents didn't encourage me to develop new interests or engage in sports Basically I was at home playing video games all the time as a child, as it was the only thing I was good at. The only sport available to me was football (soccer for you american homies). I had no talent for it, and I really hated it, but my parents were to cheap to put me on anything else and never suggested anything for me to try out. Instead they forced me to be outside and do nothing, and kept my gaming systems as leverage and punished me sometimes for no reason (I rarely to never did anything wrong as a child). Once I was given two weeks of house arrest for not finishing my breakfast. I always wanted to learn piano and guitar as a young child, but my parents never cared to put me on lessons or buy me an instrument. I felt like the only thing I was good at was video games, and sucked at everything else. I also played some tennis when I was 14-15. It was the first sport in my life that I loved, and wanted to do it. Of course my parents were to cheap to put me on lessons and invest in my health as my weight became a growing issue. Later in life, I found out I actually do have talent for some sports, and I love doing them. I play badminton and table tennis now, and I was able to learn it very well. I also learned to play pool in a matter of months to a decent level, and can beat anyone at the table in my student city. I also payed for my own piano teacher 3 years ago and today I play piano at a pretty good level. I also went through some pretty dramatic stuff when my parents divorced and I think that is a huge factor as well, but I won't go into detail on that. Sorry if this post is too long, but felt like I needed to vent. [link] [comments] |
| What are your weight loss “rules”? Posted: 14 Feb 2021 05:48 PM PST I'm reading a book right now on weight loss and one of the steps is making a set of rules for yourself. I've found them extremely helpful. I get such decision fatigue and knowing that I have a set of rules to follow, means the decision is made. Done. Nothing to debate. My rules (so far) are:
It's not perfect and it's not all I'm doing, but it really helps. Especially the no standing up and no finishing other people's food rules. I catch myself tempted to do both several times a day. I'd love to hear "rules" you've set for yourself that you find helpful. [link] [comments] |
| [Challenge] European Accountability Challenge: February 15th, 2021 Posted: 14 Feb 2021 09:17 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] |
| Posted: 15 Feb 2021 01:27 AM PST So I'm back on the weight-loss bandwagon. 5' 7" CW: 93kg/205lbs SW: 97kg/211lbs GW: 66kg/147lbs I'm 35/F and have been at this since I was literally a child. Overweight kid etc etc. As a result, I've pretty much told myself that I'm rubbish at this and a failure at weight loss and fitness. Anyway, I currently live with a couple who are not Instagram fitness models but 100% could be. Their bodies are both incredible. They are both super active and workout just about every day. It's good for me because it encourages my healthy habits. Diet-wise they appear to eat healthy most of the time, so I assumed they knew what they were doing. I'll call them Hayley and Steve. Hayley's dad is a PT and Steve did sports science at uni so fairly knowledgable I assumed. Hayley did give me some dubious advice once. I told her about my weight loss goals. I currently IF, count macros and calories and run three times a week. I also go on one long hike a week and ride horses a few times a week. I'm currently losing at a rate of 1kg/2.2lb a week which I think is fairly healthy. She said, 'oh if you don't want to prolong the pain and ramp up the speed you lose weight, you should do strength workouts a few times a week, it'll come off much quicker'. Don't get me wrong, I totally understand the value of strength training, but I don't think the goal should be to up the speed of my losses. We all know here that fast losses are generally the least sustainable. The other day female-could-be-fitness-model housemate says that she wants to lose 5kg/11lb. My first thought of course is 'from where??!'. But whatever, she has her reasons I guess. So I'm sat with both of them on Sunday as they are trying to work out how this can be done. I wasn't initially part of the conversation but I had to interrupt. They really had no idea. The conversation goes like this:
So I proceeded to explain to them all about TDEE/BMR and how to work out a deficit and their desired macros. This was all brand new information to them. It made me realise that we know our shit! We've been doing this so much that we could run courses on the science of weight loss. We are the experts! We even know more than those fit folk sometimes! We just need to listen to ourselves! [link] [comments] |
| Posted: 14 Feb 2021 04:13 AM PST Long time lurker, first time poster. My significant other and I decided to lose weight together. I've been eating around 1500 calories a day and he's been intermittent fasting. We've both lost around 10 lbs and I'm really proud of us! Instead of going out for Valentine's Day (expensive, covid), I decided to cook a steak dinner at home for us last night. I went all out and didn't worry about the calories for one night. We had a salad that covered about half off our plates, scalloped butternut squash (YUM), and a 6 oz sirloin with a mushroom cream sauce (for him) and a bordelaise sauce (for me). For dessert, I planned on making single serving molten chocolate lava cakes. At the end of dinner, we were pretty full. Not uncomfortably so, but enough that we didn't want dessert, at least not right away. An hour and a half after eating, I asked him "real talk, do you want dessert, or should we just skip it tonight?". So we skipped dessert. I'll be making it for lunch today instead so we can have a little treat on Valentine's Day. I know that this is a very small victory, but we both tend to overeat when we have a nice meal that tastes really good in front of us. I'm proud of us for holding off on dessert because we simply didn't want it then. We definitely blew our calorie budgets, we still exhibited some self control. Losing weight is a marathon, not a sprint! Every small victory should be celebrated. [link] [comments] |
| Posted: 14 Feb 2021 11:03 AM PST 26F 4'11. Today I weighed at 193. Ten pounds down from when I lost the first pound June 2020. Part of me is really disappointed that I'm basically only losing a pound a month. But I've managed to do it without making much "lifestyle changes" I have ADHD so I don't do well with change. There's something satisfying about not making any real changes and losing weight without gaining any back. Usually at this point I've gained all of it back. But I have been able to keep the pounds off! I'm basically playing the long game with weight loss but this is the least stressed I've ever been about losing weight so I'll call this a win! [link] [comments] |
| Day 1? Starting your weight loss journey on Monday, 15 February 2021? Start here! Posted: 14 Feb 2021 09:31 PM 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.
* Lose It Compendium - Frame it out! * FAQ - Answers to our most Frequently Asked Questions! [link] [comments] |
| Posted: 14 Feb 2021 11:16 PM PST I always had an accountability buddy to help me lose weight. I'm a super competitive person so it helped me a lot. Accountability buddy - so today I ate healthy and walked 8 miles. Me - I'll eat healthy today, walk 8 miles and run 4 miles. You get the gist, I always had to be a step ahead of my A Buddy. The problem with this was, the moment we both lose weight and reach our desired goal, we'd stop talking weight loss and I would (and her too) gain all weight again. This year I have decided to not include her in my weight loss plan. This year I'm doing everything alone. Motivating myself, giving myself target, going on long walks and not telling anyone. This year's weight loss is slow but one positive is, I'm not gaining weight when I take a break( I take long breaks in between of my weight loss journey for no apparent reason.). Example - this year's weight loss journey started in June. From June to November I lost 7 kilo (14 lb). And in November I took a break and resumed in January second week (2 and half months) and I gained just a pound which is a great achievement ( because of hypothyroidism I gain weight very fast). So, this year I'm hoping that all this will work out better. Do you all prefer doing with accountability buddy or alone? Thanks for reading. Wishing you all good luck. [link] [comments] |
| At a loss, again. I know what to do, but I seemingly can’t Posted: 14 Feb 2021 07:35 PM PST Jan 22nd, 2020. I weighed 380 lbs, 5 foot 9 inch male. March 18th, 2020, I weighed 298 lbs. I only drank water, ate oatmeal at 7am, 3 hard boiled eggs at 11am, salad mix, 4 oz baked chicken breast and 1 serving of italian dressing at 7pm. At 11:30pm I ate the remainder of my calories via granola bars. Gym at 3am after I got done at work until 5am. Daily. Had 1 cheat day the whole 3 months. I was eating 1500 calories and burning probably 1000 at the gym. Went from size 50 pants to 34. Size 5xlt shirts to XL shirts. Was very happy. Covid hit. Gym closed. My enter motivation was centered around that 2 hours of daily gym time I learned. February 14th, 2021. I weigh 360, and have struggled for 6 months with excessive binge eating. $30+ a day in fast food... I'm lost. I did it before, obviously in a non sustainable way. But I felt good, healthier, I was jogging for 10 mins at a time at the gym instead of just walking and weight lifting. I was doing so good. I centered my whole 'Lifestyle change' last year on the gym. And it was crushing when it closed. I want to be healthier again and I do good for 7 hours of the day, then boredom, and bam, fast food, disgust, sleep, repeat. I rambled for 26 minutes on my phone video today in my car after eating 4000 calories of chinese food on an impulse by because I convinced myself I could do it. I told myself on the video today is the day. Maybe it is. I will lose this weight. My goal for Jan 1st 2022 is to be under 230 lbs. Run 3 miles straight. Daily goals are;
I have to do it. This last year defeated me. [link] [comments] |
| Posted: 14 Feb 2021 02:53 PM PST Hey everyone, hope you're all week on this lovely Sunday. I'm just checking in because if I check in, I think it keeps me honest. I submitted my first post here last month and as of today, four weeks in, I've lost 12.5 lbs! Been doing Slimming World online, weighing myself at a regular time and place and staying as honest as I can whilst making sure I'm not miserable and missing out on things. This time feels different, I'm enjoying making new foods, incorporating free and speed foods and I'm now doing yoga for about 10-15 minutes a day to build up some stamina and help get fitter. I'm really pleased with myself so far. I know I've got a long way to go yet but almost a stone in one month is a pretty darn good start and I wanted to share how happy I am about it. [link] [comments] |
| Anyone interested in being Reddit PM accountabilibuddies? Posted: 15 Feb 2021 12:44 AM PST Hey, I'm on day 4 (consecutive successful) of restarting CICO. This time around I'm hoping to find something, or rather someone, I haven't had on prior attempts - a buddy. I've been on and off diets forever, but mostly I've kept to myself about it. I'd share my successes with family, tell them when I've lost ten pounds, but I'd never share my struggles or my failures. And keeping those quiet has made it easier to cave to cravings or feelings of hopelessness because of slow progress. So this time I want to try community. Would anyone be interested in sharing like, one reddit PM a day with me? I think if I had someone to type a message to at the end of the day, that would feel really good. And I've always felt like I do better with any goal if I'm giving encouragement as well. Here are stats/background, in case anyone is in a similar position. Highest weight/current weight - 300ish. 5'5". Sedentary job. I had lost like, 30 pounds before a very happy relationship, plus the corona-dough, brought me all the way back to where I started. [link] [comments] |
| 18 yo male, 6'4, looking to lose around 50 pounds, but I am worried about loose skin Posted: 15 Feb 2021 12:42 AM PST As the title says, I am a 18 year old male looking to lose around 50 pounds and I am worried if I would have loose skin afterwards. I am looking to eat around 1200 calories a day, and do some light exercises and lift a few weights, and try to get into better shape before summer. I understand I'd rather be healthier and have loose skin then be obese and have a gut, but is there any reason if I should be worried about getting loose skin, or is there any way to try and prevent it? I know being younger your skin is more durable, elastic, etc. But I cant stop wondering about loose skin. Thank you for reading this post, and thanks for the answers. [link] [comments] |
| Daily Q&A Post for Monday, 15 February 2021 - No question too small! Posted: 14 Feb 2021 10:31 PM 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!) * Check the FAQ and other resources in the sidebar! [link] [comments] |
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