- Advice from big losers please (or anyone really)! I've lost 115lbs but feeling flabby. How to decide if I should continue to lose fat or if it is time to add muscle? also loose skin questions (pictures included)
- NSV: I can comfortably wear clothes I never thought I would be able to wear!
- Is it easier for you to eat a little or avoid entirely?
- No bake pumpkin "cheesecake"
- Beyond frustrated! I can't stop binge behavior
- Eye Opener: Body Fat % and TDEE
- The best and worst part about weight loss is the new closet (also I'm out of the 200's!)
- Five Weeks In and Down 9.5kg (20 pounds)
- NSV: letting go of thoughts that don't serve me
- Day 1? Starting your weight loss journey on Monday, 15 March 2021? Start here!
- NSV: "Ran" Pi miles on Pi day!
- Victory! (bittersweet but still feels amazing!)
- I got my COVID vaccine this week
- You are a victim of marketing -- we all are, unavoidably
- “Choose your hard” and some tips
- [Challenge] European Accountability Challenge: March 15th, 2021
- Hello, new here, although not new to losing weight. Pre Covid, I had worked three years to loose 90lbs. I have since gained 70lb back...
- How to get enough protein as a vegetarian
- How to lose fat and retain muscle?
- Week 9: 26 pounds down and counting
- Help..I am so discouraged..
- First week done. Down 6lbs!
- For people who had/have trouble with binging and overeating and gotten past it, when, if ever, were you able to incorporate nonessential foods back into your life?
- 24-Hour Pledge - Monday, 15 March 2021 - The Plan for Today!
| Posted: 14 Mar 2021 09:53 AM PDT Hi all, I am 28, F, 5'4. I have lost 115lbs in 29 months. I did this by eating in a caloric deficit and doing some form of cardio everyday. I did not pay any attention to my macros or the nutritional value of the food I was eating. As someone who suffered from binge eating, emotional eating etc. I found it incredibly difficult to limit the quantity of food I consumed as well the type. I wish I ate better but it was hard. I did a little bit of strength training throughout my journey but inconsistently, never enough to see any results. I have most definitely lost more muscle than I would have hoped for due to my low protein intake, calorie deficit and I also did a LOT of cardio (2 hours daily). I was 250lbs and now I am 135lbs but feeling flabby with maybe the exception of my quads due to cycling. I am keen to now change my body composition! I have belly fat and feel very squishy. I have spoke to family/friends about my goals and I am getting a lot of mixed advice so I thought I would come here for some help. Some say I should continue to do what I am doing and lose fat, my BMI is still at the higher end of normal. Others day I should eat more calories and protein and start lifting. Though admittedly the idea of eating more does concern me. For the past 2 weeks I have upped my calories to 1800, protein to 100g, starting lifting 3 times a week and cut my cardio in half (hour instead of 2 a day). Though I am worried I am going about it the wrong way! My before and after pictures (before was around 230, don't have any pictures at my heaviest of 250), also my after pictures are at 140 (i have dropped another 5lbs). I look a little more toned in these pictures than what I actually am, the lighting makes such a difference! but trust when I say I am relatively flabby in my upper body. Imgur: The magic of the Internet Yup, loose skin too (as expected) - I am lucky and this is the only place that I have it but any tips on how to tighten it up? [link] [comments] |
| NSV: I can comfortably wear clothes I never thought I would be able to wear! Posted: 14 Mar 2021 05:47 PM PDT Hey champions! So it's my first time posting here, I normally just come here to see all you wonderful people grow in your journey for inspiration but I've reached a real milestone that I'd like to share with you! Pics: http://imgur.com/a/KaKdi2Q Never in my life did I think I'd be able to comfortably wear something like a crop top, or a sports bra without an over-shirt, but that time has finally come, and eventhough I've been pushing myself to do so for about a month now this past weekend I actually felt COMFORTABLE doing so and it was one of the best feelings! I am not at my goal yet, but I am an awful lot closer than I was a month ago. I want to remind you all today that you are absolutely gorgeous and that you deserve to feel good in that cute outfit you never thought you could pull off and that you look like an absolute flame in those selfies you took the other day! Please remember that this journey is not lineal and that it is full of tiny stepping stones to celebrate. It's not always going to be "okay" - You're not always going to feel good; You're not always going to like the way you look; You're not always going to want to push yourslef; And that's alright. These days will come, and it may feel like theres nothing left inside of you to keep you afloat. But I'm here to tell you, that regardless of how you feel - • You are beautiful / handsome • You can do this • You are doing great • I believe in you • Whatever you do, don't stop • You will get there Remember that you are worth so much more than anything you could have ever achieved or failed, and that life is not always about the outcome, but who you come out as. Have a lovely day! [link] [comments] |
| Is it easier for you to eat a little or avoid entirely? Posted: 14 Mar 2021 12:03 PM PDT I adopted this idea from Gretchen Rubin- there are two different types of people: Abstainers and Moderators. Abstainers find it easiest to avoid than to regulate. This is why certain diets like keto and slow-carb or plant based work for them- instead of limiting how much, they find it easier to not eat certain foods at all. The best example is if you finish your dessert even if you're very full. If you find it hard limit what you eat, especially with certain foods, abstaining entirely is sometimes easier. Moderators can moderate what they eat and can have small quantities without going overboard. To them the first bite is the best, they can leave things unfinished. They can have a little bit and be fine. But not having any at all drives them crazy. A huge part of my journey has been realizing which works better for me. I'm a moderator, so diets that restrict what I eat don't work. CICO works for me since I can eat anything and everything as long as it's within limit. For my father, he's an abstainer, so a low-carb works great for him where I tried that and spiraled quickly. When he tried limiting what he ate, he went overboard whenever he had even a small bit of carbs. Gretchen Rubin also mentions "planned exceptions" where you plan ahead to eat certain foods. You can enjoy them and savor them on these occasions, but they're not part of your regular day to day diet. I like this idea a lot. Have you guys seen this in your lives? Realizing this has made a lot of sense to me at least! [link] [comments] |
| Posted: 14 Mar 2021 07:22 PM PDT I really just feel obligated to share this recipe. It is amazing and low cal No Bake Pumpkin Cheesecake 5m 5 ingredients Vegetarian • Gluten free 1/2 cup: Pumpkin puree 1 tsp: Cinnamon/ pumpkin spice 1/4 cup: Sweetener, granulated 1 tsp: Vanilla extract 1 1/2 cups: Cottage cheese, low-fat smooth Mix this all up/blend it, put into 3 mini mason jars. If you wish, you can put granola or crushed up graham crackers into the bottom or sprinkled on top as the "crust" put it in the fridge for an hour. I kid you not. It tastes like legit pumpkin cheesecake but is healthy and low calorie, about 80-100 for an amazing dessert, or breakfast even. I am obsessed. Lol. That is all. [link] [comments] |
| Beyond frustrated! I can't stop binge behavior Posted: 14 Mar 2021 07:05 PM PDT I've done well. Through quarantine I've lost 40 pounds. It was 50 but I put 10 back on. I've essentially been the same-ish since July. I want to be proud of myself. But every time I get within 10 pounds of my goal weight, I can't stay on track more than a week. Sometimes I can stretch to two weeks but I keep binging. For the first 6 months I had days where I ate more, days where I planned for pizza or a night out. But it didn't throw me off. It wasn't a big "f this" moment. It was planned, fun, then back at it. Now I feel this constant battle. 5 days on and then I binge. And it's such an "f this" attitude. I'm eating until I feel disgusting. This week it started on Tuesday. So I'm on day 5 of eating shit and feeling like shit. I put on 4 pounds this week. I'm just so frustrated. Frustrated at this drastic swing back and forth. That I can't keep the motivation and discipline during the hard times. Has anyone else dealt with similar issues of struggling a lot more with the mental game toward the end of the journey? I'd really appreciate any suggestions or advice in how to work this differently at this stage to stay successful. [link] [comments] |
| Eye Opener: Body Fat % and TDEE Posted: 14 Mar 2021 05:19 PM PDT TLDR: Body Fat % has a huge impact on TDEE, and if you don't use it on the calculators you may be vastly overestimating your baseline for CICO if you are not a muscular person. For my stats, it overestimated by 250 calories/day The Story: I am currently participating in a weight loss challenge with two friends since mid-January. One is 2 inches shorter than me and 20lbs heavier, one is the same height as me and 30 pounds lighter. We have been sharing our diet logs and I was really frustrated by how I am eating almost 500 calories/day less than either of them, and they are posting 1-2 lb/week losses while I am in the .5-1 lb/week range. I am even not logging my exercise calories and they are! And I have been weighing everything I eat. What gives?! So I did some experimenting at TDEE.org. If you type in our current heights, weights and ages, you get something like this for a sedentary starting point: Me: 1932 cal "Anna": 2003 "Beth": 1769 However, Beth recently mentioned that she tried out the body fat% measurement on her scale, and she is about 35% fat. I tried it, and I am almost 45% fat. Adjusting on TDEE.org with the body fat percentages yields... Me: 1673 (259 calories less than TDEE estimated without body fat %) Beth: 1761 (8 calories less than TDEE estimated without body fat %) Oh. Ohhhhhh. The body weight strength exercises that Beth has been doing daily are not just paying off in the daily exercise allowance. I have been working out too, but via jogging, which isn't building much muscle mass. Even though she weighs 30 pounds less than me at the same height, she is burning 100 more calories just existing than I am since she has more muscle. I had heard that muscle mass burns calories but I didn't realize how drastic of a difference muscle gain made on your daily calorie burn. I also didn't realize how generous the height/weight/age based TDEE calculators could be for flabby overweight people. I had noticed my muscle mass dropped during covid (scale didn't move much but pants got tighter), so I am hoping that adding back in some strength workouts will help me out. I did some research and the best you can expect is around 1% of body fat percentage loss per month. I'm not sure if that's accurate for overweight people (most articles on body fat percentage are aimed at bodybuilders with already low body fat percentages) but at my target weight, it would make a big difference to be 10% less fat: TDEE, current BF% @ Goal Weight: 1382 TDEE, -10% BF% @ Goal Weight: 1552 Of course, the scale-based body fat measurements are pretty wonky, but it's enough of a swing that I'm wondering about paying for a BMR study at a local clinic now and in 6 months to see if I can better understand how my body changes and help keep me on track for staying at my goal weight. [link] [comments] |
| The best and worst part about weight loss is the new closet (also I'm out of the 200's!) Posted: 14 Mar 2021 03:32 PM PDT Stats:
The post: I've always been one of the bigger kids. I was over 200 before I had turned 18, almost 230 by my 19th birthday, and 265 by my 20th. It seemed like I would never lose weight, so I always tossed my old clothes when they got too small. Sometime between my 19th and 20th birthday I threw away a ton of clothes that I figured I'd never fit into ever again. I thought I was destined to get bigger forever. Well... A couple of months after my 20th birthday I started being more active and eating better. Now I'm 21 now and 198lbs. I'm not at my goal yet, but I don't have many clothes I like. I've been buying clothes as I get money and as things go on sale. First, clothes are expensive. I have no idea how my parents took us once or twice a year, every year to the store, and bought us a ton of clothes all at once. Today I bought a shirt and I winced because it was over $20. Dad said he and Mom will help me buy some stuff. I don't really have much that fits that I like. I have a fair amount of winter stuff, lots of sweaters handed down from Dad, but nothing that I can wear during the summer. Sometimes I wish I hadn't gotten rid of all those clothes. However! My style has totally changed. Nothing I've bought since becoming a legal adult would fit, and I do not like how I dressed in high school. So maybe it's not such a bad thing that I donated/tossed everything? I will also say, pants were really hard to find when I was at my HW. I wore size 44 jeans. Those were honestly too tight, but I legally have to wear pants when going out. I was really nervous to go to the store last week because it's usually a nightmare trying to find pants. But it wasn't too bad actually! It was still painful, but less so than normal. I also find there are cuts now that I wasn't able to wear before that fit really well now! I'm also finding I can find clothes I like a lot more. Basically every store stocks my sizes. Sometimes I'm overwhelmed lol, like, there are so many things I want to buy, but I only have so much money! Not to gloat, but I think I'm more attractive now. I think that has less to do with my weight loss and more to do with the types of things I wear [link] [comments] |
| Five Weeks In and Down 9.5kg (20 pounds) Posted: 14 Mar 2021 04:25 PM PDT I've always been overweight, at my heaviest I was about 167kg (368lb). I haven't had much of a problem with how much I eat (it's more WHAT I eat that's the problem), but my BIGGEST issue by far was the Coke (cola). It had such a grip on me I'm almost certain I was addicted to it, and I had always said "I'm not going to ever lose weight unless I fix my sugar intake." And around my 31st birthday I was wracked with so much anxiety over an ache in my left shoulder (I didn't see a doctor about it, because it was most definitely an issue with pushing pallets at work), that I decided I would drop sugars entirely, change nothing else, just no sugar, no soft drink, no sweets, UNLESS it was in a sauce or something, for a month. I still ate fast food, I still did little to no exercise outside of work (on my feet all shift lifting boxes, pushing pallets, that sort of thing). I still managed to stuff up twice, had a bite of my sister's homemade cheesecake for her boyfriend's birthday, and I once accidentally ate a sweet sitting in a bowl for team members at work, but I made it the full month without my primary goal, which was not drinking coke. Anyway, fast forward to the 8th of February, and I was back in my old ways, but deep down I was just dismayed at how EASILY I slipped back into old habits. I thought the month off would give me some form of discipline, but no, I was back to drinking all my calories, so I decided to just stop again, because deep down I knew I could do it, I had that power. This time I started with just a week off the coke, then moved to a week off the coke and replacing my lunches at work with home made wraps, and then moved on to extra exercises outside of work (walking mostly, 3 times a week, 4-5k on work days, and 10-12k on my non-work days, plus a routine of progressive calisthenics), and the weight's just been shedding off. Currently I've been having trouble meeting my goal calories, because it just seems like it's too much. I believe when I started it wanted me to be eating about 3550 calories a day to lose roughly 0.5kg (~1 pound) a week. I haven't been feeling hungry, just the old sweetness cravings have been coming up, but if I feel I NEED something sweet at work, I'll get it, chances are I'm able to fit it in my calorie goals anyway, but I'm trying to be disciplined about it, so if I want one, I'll get that, just one. If I need something sweet and carbonated, I'll get the diet version (I've found while I love Coke, when it comes to the diet variety, Pepsi Max is way better because it's still sweet and hits that craving well). I've still had more KFC than I'd like to admit, but it all comes in due time. Anyway to close out, I'm feeling good, I'm doing my walking again (though I'm taking a break from it today because my legs have been feeling tired and sore, and I feel like I'm gonna push it too far if I go for my longer walk today, I'll see about taking a short one in the afternoon depending on how they feel), I'd love to work my way up to jogging, but at my size I'm probably doing more harm than good, and I'm currently enjoying just how much... "pinchier" my neck feels lol. [link] [comments] |
| NSV: letting go of thoughts that don't serve me Posted: 14 Mar 2021 05:09 AM PDT Yesterday at the gym, I saw two other women that I know. Both of them are very thin/fit/conventionally attractive. It was the first time during my weight loss journey over the past few months that I've seen women I know at the gym. I was shocked to find myself immediately feeling super self-conscious/aware/judgmental of my own body and thinking about how I didn't look "good enough" yet. My instinct was to run home and comfort myself with food - that's how I would self-soothe and distract myself in the past. The NSV was, when I got home I took a few minutes to think about what had happened. I realized I can actually separate myself from those thoughts. I can notice how they don't make a lot of sense, and how they aren't constructive for me in any way. I can acknowledge that I'm having those thoughts because of years of conditioning and learned behavior from society. And then, I can decide to let those thoughts go and remain focused on my own priorities, goals and values. I don't have to react to those thoughts or let their effects on me take hold. I just let them run their course and carried on with my day. I've been working on meditating and it doesn't always feel like it is doing anything, but this made me realize it is actually helping! [link] [comments] |
| Day 1? Starting your weight loss journey on Monday, 15 March 2021? Start here! Posted: 14 Mar 2021 09:31 PM PDT 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] |
| NSV: "Ran" Pi miles on Pi day! Posted: 14 Mar 2021 02:04 PM PDT In November I weighed 375 and I was exhausted after 5 minutes on the elliptical machine. In January I set myself the goal of completing a 5k on pi day. Today I weighed in at 320 and was able to "run" (run/walk intervals) 3.14 miles in 51:11. Sure the time isn't great, but I did it and that is all that matters. I can't believe the progress that I have made. Sorry for the bragging post, but I'm proud of myself and wanted to share it with all of you who understand better than most how big of a deal this was for me. So here is how I did it. I would love to hear from anyone who is experienced at running on how they think my "training" is. I always start out with a 5-minute warm-up walk. I started out by doing a couch to 5k app, but soon found that I could not keep up with the progression that they were suggesting. I still can hardly run for more than 2 minutes before I start to get exhausted, and definitely couldn't keep that up for the duration of a 5k. These things are NOT designed for people over 300 pounds. So I dialed things back and started to approach my problems one at a time. One day a week I work on running for a longer period of time. So the first week I did that I did a minute running and 2 minutes walking, then when I could do that for half an hour or so, I would move to 1:30 running and 2 minutes walking and then 2 minutes running and one minute walking. I would do this for as long as I could. The idea behind this is to get my stamina up so I can run for longer periods without really stressing the cardio of it too much, more to strengthen my legs and get used to longer periods of effort. On the second workout of the week, I work on speed. Think of it as "fat guy windsprints" I started this at 1:30 run and 2 walk until I could keep that up for 20 minutes, then moved to 1:30 run and 1:30 walk. I either do this on a treadmill at the faster speeds I feel comfortable (about 6 mph now, though it started out around 5 mph) or on an elliptical at the gym that has a comfortable "sprinting" mode for me where I go as fast as I can for that time. This is mainly to increase cardio strength. I try to get my heart rate as high as I can for as long as I can. The third workout of the week is distance training. Here I pick a pace and I see how far I can go with it. I started out just walking at 3 mph and completed the full 5k. Then I moved to 1 minute running at 4.5 mph and 2 minutes walking at 2.5, then 1:30 running at 4.5 and 1:30 walking at 3, and so on. [link] [comments] |
| Victory! (bittersweet but still feels amazing!) Posted: 14 Mar 2021 12:06 PM PDT Sorry but this is going to be a long post. Not sure anyone will actually read the entire thing…but it is feeling amazing to just put it out there. I stumbled onto this subreddit last year sometime before June. I would read all the posts and find a lot of inspiration in people that had lost everything from 1 pound to 100 pounds. A place without judgement…pure magic. Here's my story. I am 56 years old (F) and had slightly high blood sugar in March. (SW 231 lbs) My Doctor said that while I wasn't pre-diabetic I should lose weight and come back in 6 months. So June 22nd I started to try to lose weight in earnest, using a lot of the info from loseit redditors and following CICO. Typically I was a horrible eater, slept little, have a stressful job and with working from home I became more sedentary then ever. But I started eating less and tried to throw in a salad or veggie when I could. I still consumed a lot more junk then when I was going to the office…but I managed to lose 19 pounds before I went to the Doctor's for a follow up on October 9th. When we checked my blood sugar, it was 338. Full blown diabetic. From that moment on, it wasn't a precautionary "Oh I know I need to lose weight for my health", this was a full on HOLY SHIT I NEED TO LOSE WEIGHT!!!! So on the advice of a nutritionist and my friend who has had Type 1 for 30 years, I started eating low carbs and walking almost everyday. (between 45-60 minutes) Since October 9th I have lost an additional 54 pounds for a total of 73 pounds since June! My blood sugar is under control and I am off medicine. And my cholesterol is down along with blood pressure, etc. I am posting on this subreddit is because I REALLY leaned on all the posts I saw on here throughout my process to just keep chugging along. One thing I did learn about the CICO is that even if you are eating fewer calories, it also matters what you are eating. Sounds obvious, but when you are working and it's easy to order a pizza…eating two pieces instead of four isn't necessarily the best way to get healthy! So tons of veggies and protein for me, no more fast food or chips. I am healthier now than I have been in decades. So my bittersweet victory is that it took me getting a chronic illness to get me in a place where I will probably live longer than had I continued on the path I was on. My advice, (not that anyone is asking!) is to hang in there and just do it one day at a time. Lean on this community. Forgive yourself if you make a mistake. It will happen and when you get to where you want to be it's amazing, and the journey didn't seem as long or hard as what I had always built it up to be in the many many failed diets I've started throughout my life. I really can't believe it worked. Best of luck on your journey. And thanks to all of you kind internet strangers for lifting me up throughout this journey. And if you read this far, thanks! [link] [comments] |
| I got my COVID vaccine this week Posted: 14 Mar 2021 05:52 AM PDT Based on my age and general health, I was expecting to have to wait quite a while before being eligible for the COVID vaccine. However, this week I became eligible in my state based solely on my BMI. This was a wake-up call for me. While I know that BMI is an imperfect measure, I have been feeling for a while that I need to lose weight. But now this is more than just a nagging feeling, it's an indirect statement from my state. This is particularly ironic considering I've spent the past year staying at home thinking I should lose weight but taking no action. Now that the true motivation is here, it's towards the (hopeful) end of the pandemic. Within the next year, I'll probably have to start traveling for work again, as well as have opportunities for meeting friends for drinks or unhealthy food. Now that I'm actually planning on doing losing weight, of course there will be more potential obstacles. I'm kicking myself for "wasting" the past year, however it's already done; I need to change my focus to the future. I'm going to spend the time between now and my second shot making a plan for the upcoming year. And then on the one-year anniversary of my second shot, my goal is to have a BMI in the normal weight category. Please wish me luck! [link] [comments] |
| You are a victim of marketing -- we all are, unavoidably Posted: 14 Mar 2021 07:08 AM PDT Marketing is everywhere -- in your phone apps, websites, TV, radio, public transportation, in the packaging of every food you buy, etc. Marketing is all about getting you to buy/consume, whether you want it or not, whether you need it or not. Each product you buy has intensive investigation behing it done by dozens of people. There are studies, interviews, focus groups, all to get that magic formula that'll get you to buy. A package of potato chips: it's not just the packaging (from the colors to the image and lettering). They have tested several types of crunchiness, of flavor, of smell, of colour, of size. Then they sold it at a place studied to make you more likely to buy it. Like it or not, you have been manipulated. You might have seen it already, but video food ads are often shot with fake stuff that it's even food. Made up burgers that look delicious but look nothing like the ones you end up buying. When you walk by a restaurant or bakery or even the mall and you smell something delicious? They made it on purpose, spreading the smell to attract people. I'm not even going to get into the analytics: Google/Facebook/Instagram track everything you read/watch/search/like and then keep suggesting similar things -- foods, restaurants, grocery lists, bloggers, anything. Even if you know all about the marketing strategies, you are still susceptible to them. Why? Because we're all human. And marketing is all about manipulating human psychology. My purpose of this post: be careful not only with your data and social media. Be aware that the reason you sometimes struggle to stay on track is because you're getting too stimulated/enticed by all the food marketing around you. [link] [comments] |
| “Choose your hard” and some tips Posted: 15 Mar 2021 02:46 AM PDT First time I've ever lost weight consistently (been going strong for 6 months) and this quote is what helped change my mindset. "Losing weight is hard, being overweight is hard. Choose your hard." There were other comparisons too (Being financially disciplined is hard, being is debt is hard, choose your hard) I have a long list of every day things that are difficult or uncomfortable due to my weight. Something clicked for me when I read this because I'm now redirecting the great effort normally required to navigate being overweight in a country where everyone and everything is tiny (I live in Asia) and channeling this energy into my weight loss efforts. Something else I've been doing that may help others, I made a list of small things I wanted to do, and have been incorporating these things into my life. I won't do them all every day but in theory over time many just become habit (and some already have). It's been great because this has focused my weight loss journey on new small achievements as opposed to restrictions and punishing myself A few from my list • Drink 2L of water at least - I'm now drinking closer to a gallon 6 months later. Best thing about this journey in my opinion • eat dinner before 7:30/8pm • Try to only eat meals at my kitchen table. I found that I had conditioned my body to crave food when I'm watching tv on the couch or laying in bed at the end of my night • Opt for stairs / walking more often - not all the time but I now choose stairs more often or to walk instead of car/bus/train... great way to get physical activity built in on any given day • journal most days and focus on HOW I FEEL (emotionally and physically). This has helped me A LOT when I'm feeling anxious and want to binge eat, I go back and read about how great I feel when I'm eating well/balanced (energized, nimble) and reminds me how unwell I felt (drowsy, stuffed, guilty) on days when I didn't eat so well • Cook 2-3 days per week ( I always end up with leftovers for a couple days) I'm less likely to order out when I have delicious balanced meals at home. I'm not talking strictly salads, I'm eating good food and not over eating • do some physical activity 4/5 days a week. One of those days I do a reformer pilates class which is intense but otherwise I don't go to the gym. I'm going on walks, going on a bike ride, putting on music and dancing • vegetarian day once a week (turns out I enjoy a lot of vegetarian meals. My fav is vegetarian chili / taco bowls • No phone 30 min before I go to bed and after I wake up I feel that weight loss is as much a mental journey as it is physical (if not more) and we have a lot of terrible messaging about who we are that we have internalized so please make sure that you consider your overall well-being. Be kind to yourself and good luck no matter where you are in your journey [link] [comments] |
| [Challenge] European Accountability Challenge: March 15th, 2021 Posted: 14 Mar 2021 11:30 PM PDT 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: 14 Mar 2021 08:38 AM PDT I'm so incredibly frustrated with my self, ashamed, and just feel hopeless. I feel like my method before wasn't sustainable, even though I was only losing about 1-3lbs a week. It was exhausting. I have a rare disorder that makes it ten times harder, my metabolism is half of a normal person, and my body has no off switch to the hunger feeling. (It's called PWS, causes a whole slew of stuff mainly for me effecting weight management and anxiety) Doesn't help that I'm generally struggling with a lot of depression and anxiety, and a disorganized mess in general. I just can't seem to get on track again. I don't get the support I need from my family, in fact their a bit sabotaging. Not sure what I'm posting all this for, I guess I'm hoping for some emotional support. 33f / 4'11" / 260lb [link] [comments] |
| How to get enough protein as a vegetarian Posted: 14 Mar 2021 10:25 PM PDT Last post got deleted for not being long enough?!? let's try again. I am a vegetarian. I am trying to lose circa 10 lbs (23.5 BMI at 145lbs about but want to get a little leaner so the clothes fit better) and want to up my protein to help me do so. It's hard to get enough protein without meat - I eat tofu, veggie ground round and beans and some eggs and a protein bar once in a while. It hasn't been enough of a protein punch per calorie. Any advice on how much protein I should be getting per day (been aiming for 35% of the macro) and what foods I can eat to get more protein? Thanks! In case it is not long enough here is another line of text! Imagine it is in the shape of a veggie steak. [link] [comments] |
| How to lose fat and retain muscle? Posted: 15 Mar 2021 12:48 AM PDT I just started a 12 week challenge at my local gym where the person who has the largest change in their body (muscle mass or fat) wins first prize. Im trying to compete in this but have no idea what I'm doing I'm a 21 year old female and I weigh 152 lbs. Right now my body fat percentage is around 27%. Ideally I'd like to be able to both lose fat and gain muscle, but I'm not sure if this is possible. I'm aiming to eat about 1500 calories a day of at least 50% protein. I'm also doing strength training at the gym. I've been so tired lately from the diet that I feel like I'm not eating enough, and I'm afraid that I'm going to start losing all of weightlifting progress if I keep this up. Do I need to be eating more or doing something different? Or should I just stay on track with what I'm doing now? Tl;Dr: Will eating a calorie deficit mess up my weightlifting progress [link] [comments] |
| Week 9: 26 pounds down and counting Posted: 14 Mar 2021 02:47 PM PDT Hey there :) So I (F, 5.6ft/168cm of height) have started my journey on January 8 and I wanted to share my progress. Some background first. I'm visiting a nutritionist every two weeks and I eat healthy whole foods. I have a free meal and a couple of sweet snacks allowed per week and, although I log what I eat, I'm not required to be strict about the amount of food I eat nor do I count calories. My physical activity is walking over 10,000 steps daily and I drink mostly water and coffee. The most important thing about my journey is I didn't know my starting weight. I knew I'd feel terrible, so I chose to not know. I asked my nutritionist to just tell me about my progress and to wait until I was under 100kg (220 pounds). OK so... update in numbers: -I've lost 26.45 pounds (12kg) of fat -I've increased my muscle mass about 4 points -I've increased my bone mass 0.2 points, which is good -My body water percentage is finally normal (it was low) And... -I'm 100,3kg "Without your clothes, you'd be under 100. And I wanted you to know the amazing progress you've done. So I couldn't resist it anymore", she told me. And she is right. But still... ...now I know where I was when I started. I didn't know it was that much. And I'd rather not know. Not that I'm obsessing much about this. It's just frustrating to see how much I waited. I know I did the right thing because now I have the right motivation and the right help. My nutritionist is great and I'm not starving at all. I still eat all the things I love, I'm discovering new foods that taste great, and I'm feeling better. With more energy, more alive. My favourite jacket fits again and although I still have a long way to walk, I know I can do this. I wanted to thank you all amazing people, even if I don't comment much. You all are very inspiring, this is an incredibly supporting community and I learn a lot from you every day. I'm still scared of falling back to my old habits, or not liking my new self. Or having damaged my body irreversibly. And that's fine. I knew fear was in the package when I committed to improve myself. I just keep going. Because the truth is, I owe myself this. I owe myself all the love, the good food, the smiles to the mirror and the makeup and books I'm using as reward. Hopefully I'll get some new clothes in summer :) Meanwhile I'm trying to enjoy the journey and all that it has to teach. Thank you all, you strong people. We got this. [link] [comments] |
| Posted: 15 Mar 2021 02:18 AM PDT Hello. I am a recovering heroin addict. I have been doing good for about 4 years, but have developed a real bad problem with food, almost as though I have replaced the heroin with binging. There is a slogan in recovery "1 is too many and 1,000 is never enough" and I feel that way with junk food.. 1 will set me off to where I almost can't stop..and I have even felt so bad I've made myself throw up. (Only a couple times when a ll the junk food hurts my stomach). I was prescribed phentermine which helps the food obsession, but in the morning pre-dosing, I wake up thinking of whatever sugary sweets my boyfriend just bought for breakfast. Those happen to be my favorite foods too: donuts, pastries, etc. I've asked that he hide them from me but the kids eat them, too..its just impossible to avoid. Starting the day off binging is so discouraging and depressing. I just did it now and it's only 5AM (we wake up really early with our newborn). I just ate a huge chunk of lemon crunch cake, a donut, mini chocolate muffins... I did keto about 2 years ago and was able to lose a bit (for about a month).. but those breakfast sweets..1st thing in the AM..I am not even hungry I just crave them. Wtf is wrong with me :( it's taking a huge toll on my self esteem and I hate for my daughters to see me like this. Gyms are closed and I don't have any large enough personal space in my house to exercise. I just need some advice or maybe encouragement. I'm so disappointed I ruined another day with caloric overload AGAIN.😪 [link] [comments] |
| Posted: 14 Mar 2021 06:34 AM PDT SW: 257 lbs CW: 251lbs GW: 200lbs Hey all, I've recently starting calorie counting after slowly seeing my weight climb up in the mirror. To my horror I weighed 18st 5lbs, my heaviest, last week. I'm 6'2, 21, and the NHS BMI calculator says I'm obese. I've had enough of it. My partner is vegan and although I've never committed to it, my meat and animal product intake has been few and far between. This time I've decided to stick to it to get creative with my cooking (and save some money). I weighed myself today, a week on, and I've lost 6lbs!!! I quit smoking a month ago after having covid in January and now I've decided to commit to eating better. I'm seriously having 10+ portions of veg a day and it's done my body the world of good (especially mentally). And now my lung capacity is semi-better, I'm able to go out cycling for deliveroo/ubereats to earn extra cash while I'm furloughed. I just wanted to share this victory because I'm ecstatic. Let's gooooo! [link] [comments] |
| Posted: 14 Mar 2021 06:38 AM PDT Currently, I can't eat things like nuts, sweets or carbs of any kind, protein bars, dairy, and some fruits because I always tend to eat them all in one sitting, no matter what. 100 calorie nut packs? There goes 1,000 calories (and lunch and dinner) down the drain. Loaf of sourdough and cheese? Gone in 3 days. I've learned that if I'm in the store and tell myself 'This would be a good idea!' it most definitely won't be. I've adopted an 'if you don't buy it you can't eat it' mindset, which really helps with the weight loss and forces me to find new things to do besides eat, but sometimes I wonder if I'll have to leave these foods out of my life forever. I want to be the person who someday can have sweets in the house last weeks instead of only just days. Is my dream a possibility or am I doomed to only sticking to the basics for the rest of my life? [link] [comments] |
| 24-Hour Pledge - Monday, 15 March 2021 - The Plan for Today! Posted: 14 Mar 2021 10:01 PM PDT Wake up with determination; go to bed with satisfaction! This is our daily check-in, to help keep us accountable over the long haul. Feel free to post whatever goals will help keep you on track. Here's the regular text on behalf of this thread's originator, kingoftheeyesores, taken with his blessing
Thanks to /u/nofollowthrough who made the 24-Hour Pledge an ongoing /r/loseit institution. Due to space limitations, this may be a sticky only occasionally. Please find it daily using the sidebar or top message. --- On reddit, your *vote* means, *"I found this interesting"* (...read more about [**voting on reddit**](https://www.reddit.com/wiki/voting)) --- [link] [comments] |
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