Weight loss: NSV - I No Longer Hate Doctors! |
- NSV - I No Longer Hate Doctors!
- My face has actually changed, even if I don't see it when I look in the mirror!
- Landed in the ER yesterday. It was awesome.
- I made a huge mistake
- Learned that there’s no reason to splurge on a treat if I can’t really enjoy it.
- Down 36 pounds by “developing sustainable habits, not dieting!”
- Losing weight without losing the size: a bittersweet lesson
- the power of MINI breaks along the weight loss road
- Can't stop binging on weekends
- Sincere question as someone who’s been going through the process of losing weight and just got into medical school
- 30 Day Accountability Challenge - Day 8
- Zero prep, zero cooking methods of losing weight
- CICO is so great, and so annoying at the same time.
- What's Y'all's Satiation Tricks?
- Here’s my ‘secret’ to losing 82 lbs since July 5, with explanation. [pic]
- Want to lose 25 lbs..
- [Challenge] European Accountability Challenge: March 9th, 2021
- I want to finally start my journey, I just need to take the first step.
- Accountability post
- Major life changes/events, 8 lb gain ��
- Day 1? Starting your weight loss journey on Tuesday, 09 March 2021? Start here!
- Checking in! (Trigger warning ED)
- Maintenance phases between weight loss phases
- weight plateau, ugh
| NSV - I No Longer Hate Doctors! Posted: 08 Mar 2021 07:34 PM PST I'm sure most everyone on this sub can relate to how humiliating and shameful it is to see a doctor when you're overweight or obese. The first time I cried at a doctor's office was when I was 12 years old and the doctor told me that the darkened skin on my neck and inner elbows was a warning sign for developing diabetes. She was very kind and offered me helpful solutions to get my weight under control but I was terrified to think that the disease that killed my grandma might be in my future. A pattern developed after that: I'd go to the doctor, be told that my weight was dangerous and I was getting sicker, I'd try to lose weight, be successful for a while, and then go back to old habits. Rinse and repeat. It wasn't until I was about 22 or 23 that it finally hit me that I was headed down a dangerous path. I'd reached 400 pounds, was pre diabetic, my blood pressure was climbing, and I had sleep apnea. I knew within a year, maybe less, I'd be diabetic, on blood pressure medication, and using a CPAP machine. And I was in my early 20s! Funnily enough, as much as I had grown to hate doctors, it was doctors that ended up scaring me enough to take charge of my health. I had gastric bypass when I was 24 years old. I completely changed my lifestyle, started counting my calories, exercising, and working closely with a dietitian and exercise trainer. My hard work paid off and two and a half years later I'm down 276 pounds. I had my first doctor's appointment last week since reaching my goal weight and for the first time I wasn't scared. I wasn't uncomfortable. I wasn't ashamed. The MA put the blood pressure cuff on my arm, saw the 110/60 and said "wow, that's really good." I stepped on the scale and wasn't brought to tears by the weight that popped up. The doctor felt around my abdomen and said "I thought your liver might be a bit enlarged but it's not, you're just so skinny now." The lab technician drew my blood and instead of having to to poke me five times because my arms were so covered in fat and I was dehydrated, she got me easily on the first try, said my blood was flowing really well because of how hydrated I was, and made a comment about my "teeny tiny arm" when she was wrapping me up. My blood tests came back and everything is normal. Sure, I enjoy the way I look now. I like how I feel in smaller clothes. But the greatest gift I've given myself is the gift of health. I'm no longer afraid of diseases or dying as a result of my weight. I know I have a long life ahead of me and this doctor's appointment has helped me take a hard look at my accomplishments, which I don't do enough. I'll probably never love doctors but it's such a gift to no longer live in fear of seeing them! [link] [comments] |
| My face has actually changed, even if I don't see it when I look in the mirror! Posted: 08 Mar 2021 10:49 AM PST I don't take many pictures of myself, but I am a teacher and I take screenshots of zoom classes for attendance. This has been a really good way to keep track of my face progress. Look at that! I actually do look different. That's crazy... To lose weight, I have been using the app Lose It! and tracking EVERYTHING I eat, even if I go over. I try to only eat when I am hungry and I eat what I want to eat (confession: I ate Doritos yesterday, but I was still under calories!). This allows me to feel like I'm not restricting myself. I have trauma related to exercise and losing weight (specifically restricting) so I am being flexible with my foods while still being within the calorie budget. [link] [comments] |
| Landed in the ER yesterday. It was awesome. Posted: 08 Mar 2021 09:09 AM PST I mean, having pneumonia and an abnormal EKG isn't awesome, but getting blood work done and finding out I'm no longer pre-diabetic, and no longer anemic was great. Also, when I picked up the hospital gown the nurse left for me to put on, it didn't look like a tent. The last time I put one on, it definitely resembled a tent. For my own sanity I'm not weighing myself for a year. I'm allowing myself the space to eat well, exercise a bit, really work on my mental health, and just let my body do what it's going to do. But this means that I have had to rely entirely on non-scale victories since I started last July. I certainly wasn't expecting any NSV's yesterday, so they were that much more motivating! [link] [comments] |
| Posted: 08 Mar 2021 07:06 PM PST SW: 75kg CW: 75kg GW: 60kg Height: 163cm For about a month now I've been changing my eating habits as well as exercising almost every day (aerobics for about 50 minutes or a 5km walk with friends). I've been feeling great and much healthier and happier, but the scale hasn't budged. And despite losing a few cm off my waist measurement at the start, it hasn't budged since then either. I was really confused and disheartened. What was going on? Why weren't the kilos shifting? I was logging everything onto MFP and staying under my calorie allowance. Today it hit me. I'm eating back all my exercise calories. I'm probably overestimating calorie expenditure and underestimating calories eaten. I feel like such an idiot. Here's to next month hopefully being a bit better. [link] [comments] |
| Learned that there’s no reason to splurge on a treat if I can’t really enjoy it. Posted: 08 Mar 2021 09:46 PM PST I can't believe how thoughtless and mindless I've been about food in the past. Eating cold food off my sons' plates. Stuffing handfuls of chips in before anyone could see. Feeling awkward at a work meeting or party being big and eating pizza in front of everyone and not enjoying it because I'm too stressed out. Tonight I went to my mom's house to see my brother before he goes into rehab tomorrow. I have two sons (2 and 6) and they kept me really busy running around and feeding them, etc. I was also more into spending time with my brother and family and didn't even eat the pizza that my family had bought. I had eaten some homemade chicken curry and cauliflower rice before heading over but definitely had room for pizza.. but the situation just wasn't worth it. I'd literally have to just shove a slice in my mouth because I was constantly chasing after my kids. I thought about how planning for a more indulgent meal (like the pizza) that fits into my calorie goals while I'm with my husband watching a movie sounded sooo much more worth the splurge than this situation would allow. It's getting easier to make these decisions and to realize that food isn't going anywhere. No one noticed I didn't eat the pizza because we were busy. On the flip side, my brother had stopped by with cupcakes a few weeks ago and I had one with my kids and brother and dad and took my time and savored it because I could and because it was a sweet sentiment. I overestimated on the calories and enjoyed it so much. It feels so amazing to not be ruled by food right now! [link] [comments] |
| Down 36 pounds by “developing sustainable habits, not dieting!” Posted: 08 Mar 2021 06:16 PM PST M24, 5'9, SW 311, CW 275 My journey started about five months ago when I finally landed my first "real" job. I finished up my masters last year and was lucky enough to get a fulltime analyst position despite everything going on with covid. Landing said new job finally allowed me to take control of my shopping, my diet, and ultimately my health. From a very young age, probably around 10 or so, I've been overweight. I've previously tried dieting and had some success back in 10th grade. I went from 275 down to 225 in one summer. However I didn't learn anything about cooking or forming better eating habits and I quickly gained it all back when I stopped following the strict dieting book I was given. Because of this experience, I knew I had to approach things differently this time. Dieting wasn't the answer, I needed to change my relationship with food, understand what was and wasn't good for me, and form realistic and sustainable habits that would also enable me to lose weight. Put more simply, my mantra this go around is "developing sustainable habits, not dieting!" Back to the journey! With my newfound financial freedom and control of my food, I started by replacing unhealthy food choices with healthier options, i.e., instead of having two sandwiches with some chips at lunch I would have two sandwiches with a side salad, and then I moved on to having just one sandwich with some fruit and a side salad, etc. I kept making small changes like this for most of November but I wasn't keeping track of calories or anything like that, just trying to alter the way I ate and the foods that I ate. At the beginning of December, I started noticing that my clothes were feeling a bit looser—things I had no longer been able to wear suddenly fit again. This inspired me to finally weigh myself and make things 'official'. On December 11th, I got on the scale and damn near died from what I saw. I was expecting to be in the 270-280 range given that it was my previous highest weight and surely I didn't think I could be above that. But, as you probably noticed by the SW at the top, I was a whopping 311! This was a major turning point for me. I become very depressed for a few nights then that depression quickly turned to anger—anger at myself for letting things get so bad—and then ultimately the anger turned into motivation. With my depression/anger induced motivation in hand, I decided it was time to take things up a notch. I started looking into resources on how to change my diet, lose weight, etc. which is how I ended up finding this subreddit. Ultimately, I knew CICO was the way to go for me. I invested in a food scale, downloaded MyFitnessPal, and went to work. Since December 25th, just two weeks after I wanted to give up, I have weighed myself every single day to capture my weight trends and logged every single meal I have had. I've had weeks where I didn't lose any weight, I've had days and meals where I broke and ate food I know I shouldn't have, but I have stuck with it despite any obstacles and now I'm down 36 pounds in less than three months! Seeing my weight in the 270's again, and soon to be 260's, is really helping me learn to love myself again. My confidence is skyrocketing and my motivation is at an all time high! I can't wait to see what all this journey holds for me and where I'll be months from now, even years, but I'm happy be finally become a part of this community and get my story out there! [link] [comments] |
| Losing weight without losing the size: a bittersweet lesson Posted: 08 Mar 2021 08:43 AM PST I figured you all would get what I'm talking about. I lost 30 lbs (yay!) last year. Super excited, I busted my butt to learn how to eat healthier without going on a diet, exercise 6x a week and run 5Ks for fun, and I'm working on the daily to better my mentality as I'm on a journey to lose another 20-30lbs this year. (For stats: I am F/5'4" currently at 168lbs and looking to get down to a health BMI around 140 or below.) Until I went shopping this weekend for the spring and still had to pick up size 12 shorts and an XL hawaiian shirt. Bum-mer. After going from 200 to 168 and baggier clothing, I thought I'd be at least one size down. Nope. Still the same size in clothing. And for some reason, it felt like I could just say 'fuck it' and go back to my old binge-eating all week / no working out ways. What was the point? I wasn't a single-digit size like I'd hope I would be. Nothing changed. Then I took a hard look at myself and did my workout / planned the week ahead for meals / decided to make a reminder in my phone to up my protein intake and look up pre-workout mixes to help with my spring training for a faster 5K. Because I had to remember that toxic mentality of comparing absolutely ridiculous American sizes for clothing did not equal my worth in my achievements. It doesn't negate the fact that I can do HIIT for an hour and my core strength has greatly improved. It certainly doesn't mean the past year of working on myself mentally and physically didn't matter. It also doesn't mean I won't eventually see my belly 'disappear' -- it took years to form, so it will take years to leave. So today I'm back on my calorie deficit (it was my birthday last week so I gave up some food slack to enjoy it), I start Week 5 of the Heather Robertson workout program, & I'm considering going for a quick mile run after work to celebrate the new weather. Don't let dumb numbers ruin how much progress you've accomplished. [link] [comments] |
| the power of MINI breaks along the weight loss road Posted: 08 Mar 2021 10:40 AM PST Howdy awesome losers :) I just wanted to say - and i learned it here first! - that taking little "rests" (meaning, eating at maintenance for your weight as it is TODAY) can be a powerful thing. Every 5 pounds or so, I take a week or so and just eat a bit more (healthy food at maintenance calories), feeling myself eaaaaaasing into my new weight. I think of it as letting myself "get used to" my new weight, which, when you think about it, might be a bit traumatic for your body (& mind?). I see the same number on the scale everyday and it's all good, as long as it doesn't go up. Then, renewed, fortified and feeling strong, I can dive back into deficit with energy and vigor! (instead of feeling worn down and sapped) Just a little tip for you, from a tomato. :) [link] [comments] |
| Can't stop binging on weekends Posted: 08 Mar 2021 04:06 PM PST On the weekdays I never have a problem with my diet and honestly enjoy the diet and don't ever even really think of breaking it, but for some odd reason everytime the weekend comes I automatically pig out and just eat every piece of junk food I can. Its been like this for about a month or two and I'm still losing weight of course but its being slightly mitigated by my weekend binges and I just cannot seem to stop. I keep trying g to find the reasoning behind it because its not even like I do it to taste junk food again because sometimes I eat junk food I dont even really like the taste of its almost like I do it just to stuff my face with junk food. Im really not sure why or what happens but I was wondering if anyone knew how to fix this or had some experience with this and knows how to fix it. Thanks in advance! [link] [comments] |
| Posted: 08 Mar 2021 10:39 PM PST This thought was raised when I saw another post on here about no longer hating doctors. I've seen quite a few posts here that are very critical of doctors. I've seen a lot of people say (not just specifically here) that doctors have overlooked serious health issues because of a patient's weight and blamed every concern that they raised on their weight. My weight gain occurred really rapidly, and I haven't actually had a physical in probably two years. Prior to that, I was always underweight/a normal weight, so I haven't experienced visiting a doctor as someone who is overweight/obese. Understanding that there are very real health risks associated with being overweight or obese, how do you wish your doctor had communicated this information differently? Is there a way they could have expressed this in a way that was less alienating? I don't want to ever be a physician who hurts patients more than helps them, and I've been thinking about this question a lot recently. [link] [comments] |
| 30 Day Accountability Challenge - Day 8 Posted: 08 Mar 2021 05:51 PM PST Hello losers, Happy Monday! I hope yours was very successful! Weigh in daily, enter in Libra & report here even if I don't like it: 230.4 this morning, 231.1 lbs trend weight. Stay within calorie range (1800): Not today kids. I'll be back at it tomorrow. Day at a time & today was, well, I still tracked lols. 2/7 days. Exercise 5 days a week: 30 minutes stationary bike. 8/8 days. Self-care time (journaling, beauty treatments, anything that fills the bucket, nonfood rewards): Journaling time today! Try a new recipe once a week: Roasted romanesco & sausage sammiches with grilled veggies. 2/4 weeks. Express mindfulness and or gratitude: Today I'm grateful for being able to have a very short work day today! Short & relatively painless Monday's are hard to come by! Your turn kids! [link] [comments] |
| Zero prep, zero cooking methods of losing weight Posted: 08 Mar 2021 06:23 PM PST I'm not sure if this is the right sub to post this in, if not can someone please point me in the right direction. I'm currently going through quite severe depression in addition to a difficult to treat chronic health disorder which causes me lots of pain and discomfort and I have approximately zero energy to exert on anything beyond getting out of bed and using the toilet. Anything beyond that drains my energy faster than google maps drains my phone. I don't have the energy to even maintain proper hygiene and can only shower every few day. Due to this, I particularly struggle with food prep and cooking. Food preparation and cooking isn't problematic in and of itself, it's just the energy used to gather up ingredients and wash, cut or prepare them, the energy used to stand at the stove and the energy used to wash up afterwards. Washing up in particular causes me a lot of pain. I am not exaggerating when I say that I am looking for recipes with zero prep and cooking that are vaguely healthy, not excessively high in calories and can sustain me if eaten only once a day. I am trying to lose weight because now I've become diabetic and I am terrified of organ damage but I don't have the energy or strength to cook healthy meals for myself. I'm not the typical case of severe depression as I am also obese and eating food is currently the last thing standing in my life which gets me out of bed. It is the only thing I look forward to, but I can eat other things if I didn't have to prepare them. The reason why junk food is usually my go-to is because it only involves me ordering in and simply eating it. I am poor and spend all my money on ordering in, as I can't work due to the pandemic and my reasons for living seem to dwindle by the day. I live in the UK and am on the waiting list to speak to a therapist and I cannot afford private therapy. I do not have anyone that can help me, as I live on my own and don't have friends or a partner that can assist. I'm ideally looking for healthy snacks, healthy ready meals or recipes with virtually no need for cooking or preparation or washing up (beyond the plate used for the meal itself). I know I'm asking a lot, but I genuinely don't see a way out. I've attempted suicide once already because my life seems to be spiralling and I am stuck in a perpetual cycle of being terrified of increasingly worsened health but not having the energy to eat healthy meals. [link] [comments] |
| CICO is so great, and so annoying at the same time. Posted: 08 Mar 2021 10:03 PM PST I'm starting my weight loss journey again, and feeling motivated! I'm ready to commit, and stop feeling self conscious about myself and just gross in general. But. I must admit, I'm a little peeved by CICO right now. In my mind, I've made some great changes in the past year after leaving my previous job. I used to work next door to a McDonald's and a Starbucks, so I was going to each at least once per week. Also snacking on candy and goodies clients would sometimes bring us. Now, I rarely get fast food or Starbucks because I drive a large vehicle that doesn't fit through the drive thru. I also use sugar free coffee creamer, only drink coke zero if I have soda, and we rarely have bread or pasta in our house. I also don't drink much alcohol, but never did so I guess I can't count that. But I still haven't lost any weight! I was hopeful that just these things would allow me to passively drop some pounds, but no. The problem is just because I'm not having these things labeled as "bad" like fast food and lattes, I'm still consuming calories, and actually working fewer hours so I'm probably less active. I eat huge quantities, which is my first goal to tackle, and I snack at night (usually it's fruit though!). I guess this was just me ranting to get it off my chest, because I naively feel like I should be rewarded for cutting these things out, while still eating a crap load of other food. [link] [comments] |
| What's Y'all's Satiation Tricks? Posted: 08 Mar 2021 05:11 PM PST Since I lost the first 80 I've been yoyo-ing the same 5 lbs over and over for the past 4 months. Whoops! 😂 I know I have to eat less at my meals, but sometimes they just feel so meager. I like to feel full and I don't seem to hit that feeling of satisfaction. Before my weightloss journey I could top 3000 calories easy, and old habits die hard. Anyways. I lost 80 freaking lbs! And I have 60 more to get into healthy range! But I could use some tips and tricks I want to use them to maintain my new healthy body when I get there. My labs have come out so clean since I've started and I just want to continue seeing that healthy progress. I went from pre-diabetes and high cholesterol to healthy! I just have a little work with my eGFR values. To note: I'm vegetarian, which might have something to do with the satiation problem. [link] [comments] |
| Here’s my ‘secret’ to losing 82 lbs since July 5, with explanation. [pic] Posted: 08 Mar 2021 10:46 AM PST A vacuum sealer. More specifically, vacuum sealing grilled and sliced chicken breast. Here's what 33 lbs of raw chicken breast comes out to. I started at 250 lbs on July 5 (6'/male). 6 days a week, my main meal is a salad with 6oz of chicken breast on it. Sunday I eat whatever mom cooks when I visit them for "family dinner". Each of those bags is 18oz of grilled breast, so a standard week would see me going through 2 bags. On the day I'm finishing off a bag, I stick a new one in the fridge and it defrosts by the next evening. I normally don't get so much chicken, but I found a deal for 99c a pound at a local grocery store so I ended up getting 33 pounds worth. It's probably a little excessive, but I know that I'm going to end up eating at all, so it only made sense to prepare in advance. I highly recommend a vacuum sealer if you don't already have one… And of course, a food scale. Here are some of the salads I've made. I've found that the best thing to do is keep them interesting, so you don't get bored eating the same basic thing every day. To that extent, I've found myself using a lot of add-in's. Walmart makes a "great value" brand topper called "maple glazed pecan pieces with dried dates and apples" ($1.89/4oz bag). Salad Pizzaz makes a number of great ones, like "raspberry cranberry green walnut frisco" (2.89/4oz bag). Nature's Garden makes "savory salad topper with almonds, walnuts, pepitas, sunflower seeds, and chia cheese sticks". I also recommend craisens… If you're feeling adventurous, you can look for orange or strawberry flavored Craisins at Trader Joe's. Other add-ins are Napa cabbage (I usually add this to each salad since it's so low-cal), artichoke hearts, apples, berries, etc. I used to tried a lot of different dressings, but I've pretty much exclusively limited myself to Newman's Own lately. Their Ginger Sesame dressing tastes great, and is only 35 cals per 2 tablespoons. Their light balsamic is only 45c/2T. Also, I like "Bitten" brand's creamy lime avocado dressing (45c/2T). The only word of advice I can give is to be very cautious when using dressings, because it's easy to use regular regular dressing and completely defeat the purpose of eating a salad in the first place, since most normal dressings have around 150 cals per 2 tablespoons. Anyway, I just wanted to share what I do that has been effective for me. I am 3 pounds away from hitting my target goal of 165, which will be the first time that I have weighed that little since high school. I'm in my mid/late-30's now. I went from a size 42 waist to a 32. I've had to buy new clothes, new belts, and yes, new boxer briefs. That being said, it's a very good problem to have. Once I hit my target weight I'm going to start exercising more and eating more food. I've limited myself to 1500 cals per day, every day. I'm going to bump that to 2000 a day once I hit 165 to see if that, combined with exercise, gives me enough energy to lift weights while maintaining a weight of between 170-180. I wanted to get to 165 so I could adjust my eating habits and find what number works for me, which I assume will result in a little weight gain while I get used to it (that's where the 165 to 170 comes into play). Anyway, if anybody has any questions, just let me know. I hope this has been of some help to someone. I never thought I could drop the weight I did - but I did. This is going to sound corny and cliché, but "take it one day at a time". [link] [comments] |
| Posted: 08 Mar 2021 07:35 PM PST Hey all I'm a 21 y/o female, 5'7, and weigh 168 lbs. I'm really tired of being overweight and have tried keto but I got really sick on it and don't think it is my type of diet. Does anyone have any advice of diets or tips so I can lose 25 lbs? I want to drop these 25 lbs correctly and by that I mean I don't want to do a diet where I'll drop it fast then gain it back fast because it's not sustainable. I used to weigh 145 and have gained so much in quarantine because I stopped working out and Now getting back in that mindset is so hard. It's discouraging I gained so much weight I can't even process how it all happened so quickly. I basically gained 25 lbs in a year. So any advice would help greatly. I'm ready for a change!!! [link] [comments] |
| [Challenge] European Accountability Challenge: March 9th, 2021 Posted: 08 Mar 2021 10:31 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] |
| I want to finally start my journey, I just need to take the first step. Posted: 08 Mar 2021 09:27 PM PST I'm 29, 5'0, and I weigh 245lbs. Many people don't believe me when I say I weigh that much because I carry a lot of my weight on my hips and thighs. I've been overweight/obese all of my life. I want to be healthier and live differently than I have these past 29 years. I want to feel comfortable in my own body, and I don't mean in regards to body image. I just don't feel comfortable in my body and feel tired all the time, I can't do much because my weight holds me back. I know it won't be easy and I will experience several setbacks, but I want to make a serious commitment and use everything I have in me to reach my goal. Some words of encouragement and/or advice would be very much appreciated. [link] [comments] |
| Posted: 08 Mar 2021 10:54 PM PST I'm so tired of myself. I'm so tired of falling into the same patterns. Here I am two months later, ready to "try again". But I DON'T want there to be a try again anymore, I want to try and that's the end. I feel gross in my own skin. I know it's a little contradictory but yes, I do love myself, but as much as I think I can. And I'm tired of hearing and thinking I need to love myself now to love later. But I genuinely think I will love myself once I lose the weight. Literally every problem, every insecurity, every single breakdown I have had in my short 19 years of life has been about my weight. My weight is killing myself and my body slowly. My brain is foggy, I lack the confidence to make friends, I don't even think I can even look in the mirror without recognizing myself anymore. I have been fat my whole life but I still don't see me. How do I stop starting over and make it stick? I just want to live my life happy while I'm young before it's too late [link] [comments] |
| Major life changes/events, 8 lb gain �� Posted: 08 Mar 2021 08:42 PM PST F 43, 5'1", SW: 211, CW: 179, GW: 125 I've had the craziest last few months. In less than 60 days, the following occurred:
I had lost 40 pounds… From 211 to 171. Now I am back up to 179. I know this is a temporary setback that has come from incredible stress, not being able to work out the last 90 days like I usually do, and quite frankly running back-and-forth so much I wasn't eating right. I am sure I'm not the only person who has ever gone through an incredibly stressful time like this. I know I'll take the weight back off, that's not the issue. How do I get over the mental dismay of those 8 pounds? I appreciate any insight, and yes, things are finally calming down!! (I need like 20 naps). [link] [comments] |
| Day 1? Starting your weight loss journey on Tuesday, 09 March 2021? Start here! Posted: 08 Mar 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] |
| Checking in! (Trigger warning ED) Posted: 08 Mar 2021 01:45 PM PST Hey all, I'm here to check in! It's been a crazy few months. I've got good news: I haven't binged since my last check in! I have spent the last month going into a deficit and have lost almost ten pounds. Now the bad news: I'm pushing hard, because I had blood work done and my a1c hit 5.7. I am officially prediabetic. I've spent the last month busting my butt to get this weight down. I refuse to become a diabetic. I refuse. I don't want my daughter to grow up with her mama being type two. Hence the sudden weight loss. I am currently sitting at 212.4 as of yesterday morning. I am trying to lose two pounds a week until I hit 200, then I'll be happy with 1-1.5. I'm tired all the time and very weak. With my doctors monitoring me, I'm eating between 1400-1500kcal a day. I am just under 5'3 and female. It's hard, but i have to do this. I miss feeling sexy. I miss my husband scooping me up. I miss being able to run and bike. (We've taken up both. I can do about a mile of each before I can't breathe anymore.) So. Wish me luck! Also if anyone would be willing to be mfp accountability buddies that would be awesome. [link] [comments] |
| Maintenance phases between weight loss phases Posted: 08 Mar 2021 03:15 PM PST Do/did any of you take any maintenance time in between periods of weight loss? Ive been listening a lot to Mike Israetel lately and saw pretty much all of his videos on fat loss, and he recommends a 12 week weight loss of 1% per week, followed by 8 to 12 weeks of maintenance to avoid burning out and bouncing back up in weight. Seems pretty reasonable on paper, but i find it kinda odd that i just heard about it now, when ive been learning about weight loss for a couple of years (maybe it actually makes sense that i never heard about it because i keep bouncing back up after i lose weight...). Anyways, anyone heard of this method? Anyone tried it? [link] [comments] |
| Posted: 08 Mar 2021 09:03 PM PST hi all! first off, this sub is amazing!! this post is kind of a rant, and also me looking for advice. i'm F 5'2'', and i've been doing CICO for a few months. my SW was 148 and i'm currently at 129. this is great progress, but i've been hovering at 128ish for the past 3 weeks! i'm on a 1200 calorie diet and i've gotten back into running, usually running 4-5 miles 4-5x a week. i know my calorie input is low by usual standards, but i don't feel hungry and if i do, i don't hesitate to eat a healthy snack. why does weight loss stop suddenly? i know i'm short and weight loss is already hard, but my running endurance is improving and its getting easier, i'm on a low cal diet and still the scale doesn't budge. i'm not super focused on numbers, but i'd still like to see a general trend. do i increase exercise? i'm not sure what my next steps should be. thanks all and happy losing! [link] [comments] |
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