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    Weight loss: I lost my first 10 lbs

    April 26, 2021

    Weight loss: I lost my first 10 lbs

    I lost my first 10 lbs

    Posted: 25 Apr 2021 03:48 PM PDT

    I (34F 6'1" SW: 205 CW: 195 GW: 154) am roughly a month in and counting calories for the first time in years. If there's a more appropriate thread to make this post please let me know and I'll delete it, I'm fairly new here.

    My first two weeks were hell. Even at 1900 daily cal I was absolutely starving and sometimes couldn't sleep at night from my complaining stomach. I felt ashamed as many folk here especially women have lower cal intakes, but of course each person is unique: I'm very tall, work 7 hours a day on my feet moving around, and also go for runs often, so I took that into account and stopped shaming myself.

    I posted here for support and was told it WOULD get better and it did. Not only am I (mostly) not hungry anymore, but foods taste amazing and every meal is like a little sacred moment in my day that I cherish, whereas before I'd get home from work and shove cheese right out of the fridge into my face.

    The best part, of course, are the physical changes. I can see them already. I have a waist, and my face is less round.

    Am in such a celebratory mood and wanted to share the joy with you all! This sub inspires me daily! Thank you and hooray!

    https://imgur.com/a/OfGckBs

    submitted by /u/tallfatfordays
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    I don’t feel like a round ball anymore - still have a long journey ahead of myself but I will get there!

    Posted: 25 Apr 2021 07:32 AM PDT

    Hi everyone!

    A year back I had worn my first "lehenga" - a traditional Indian attire usually worn during weddings and stuff. It was one of my friend's wedding and I was excited to wear one. I felt great but I also was super conscious of how "big" I looked. I had put in a lot of effort into my clothes but I didn't think I looked as good as I thought I would.

    Since then, I have worked on my weight by controlling my diet and resolving my eating cycles.

    I started at 270 lbs. and I am now around 212 lbs.

    I am happy about the improvements I am already seeing in myself. And I'm excited to see what else is in store for me.

    My routine:

    No routine as such. I cut out sugar and unnecessary junk food and carbs in my food. I maintained strict fasting regime. I tried walking as much as I could.

    I have PCOD as well. Currently, my PCOD is much better and my insulin resistance is gone.

    I ordered this new pink lehenga online. Another victory there - I Can now fit into more regular sizes! Anyway, I wore this today. I was supposed to wear this to another friend's wedding but COVID got in the way of that. I decided to just wear it at home and take some pictures and remind myself of my struggles and victories.

    Here's a then and now picture of Wedding Attire 2020 vs. Wedding Attire 2021

    submitted by /u/moti-vation93
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    Down 47 lbs since start of pandemic--this is what I've learned

    Posted: 25 Apr 2021 11:48 AM PDT

    Weight loss is complicated. People say it's an easy cal in/cal out, but it's much more nuanced than that. I've found that weight loss, and getting healthier overall is as much a mental challenge--likely more so--than a physical one. I'm really thrilled with the progress I've made thus far, and I wanted to share with this group some of the key lessons I've learned with the hopes it may spark something for you:

    ​

    1. Ride the wave: This journey, like life, will have ups and downs. One week you're on top of the world because you've lost 3lbs, and then next, even though you've been on it, you're up 0.2 lbs and your world comes crashing down. I've only been successful when I've acknowledged the ups and downs of the journey, and stayed on the wave! One meal, one week, one month, won't break you if you commit to staying on the wave. Eventually you'll get where you're need to be.

    2. Get your mind right: As mentioned, I think weight loss is so so connected to our mental states/patterns, trauma, etc. Make sure you're taking time to work through your mental state to ensure you're setting yourself up for success. Speaking with someone can be expensive, but even talking things out with a friend can do wonders.

    3. Know what motivates you: I have a tracker up on my wall, and I get a check for everytime I work out. I get nothing else from this, but a check, and it's UNREAL how well this works for me. Again, I repeat, I get nothing for this check, but I do my hardest to get this check every-day and feel so good when I'm able to mark this off. For some people it might be photos, or cash prizes, etc. Spend some time thinking about what motivates you and be okay with whatever that happens to be.

    4. That meal probably wasn't as bad as you think: Throughout this process, I've messed up. Duh. I would eat too much, of the wrong type of food, and think, "well, there goes my week." What I found is that when I just started over the next day, or the next meal, THAT's when I saw progress. See above, "ride the wave."

    5. There is no end: This might sound bleak, especially for those who are eating no carbs, sugar, fats, etc. until they hit goal weight. I've lost 130 lbs, gained 140 lbs, and I am now down 47 lbs over the last 10 years, and one thing I've realized is that this journey is never over. The healthy changes you're making now, you have to be willing to do for the rest of your life to maintain the weight loss you've seen. Now when I try new tactics, I ask myself, "can I do this forever?" I would have saved myself a lot of heartache having learned this earlier.

    I hope this helps some of you, and I wanted to thank all of those have been so inspirational to me.

    submitted by /u/que_sera_sera9
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    246 lbs -> 150 lbs in 8 months. Goal of 140 lbs and just started to do a diet break before the final stretch

    Posted: 25 Apr 2021 07:27 PM PDT

    Long time lurker, first time poster. I managed to lose 96 lbs since August 2020. I did what a lot of people did (e.g. caloric deficit, 16:8) — I never starved, I had a cheat day whenever there was a birthday or some holiday, and I still am my super energetic and optimistic self. What I did that was rather unusual was that I maintained 30000 to 40000 steps a day for the past 8 months and it really helped me increase my CO without overworking my body with high intensity workouts. I don't take many photos of myself, but here are a few comparison photos in case anyone is interested.

    Because I have dropped weight rather fast, my metabolism has really taken a dive. I noticed that my weight loss has slowed down to 1 lb/week this April so I started eating breakfast today for the first time since August 2020 as I enter my diet break in preparation for my maintenance phase. I worry that if I just push through my final 10 lbs then I would plateau JUST before my goal weight.

    So, for those who utilized diet breaks before, how long did you do them for? What macros did you increase while on the diet break? Did your diet break regimen eventually become your maintenance regimen once you hit your goal weight?

    Thanks a bunch!

    submitted by /u/Xhasenthor
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    First time under 200lbs in 4 years.

    Posted: 26 Apr 2021 01:33 AM PDT

    So I was 180lbs about four years ago. Shortly after, I went through a severely traumatic event, my PCOS symptoms were rather severe at the time, and I ended up gaining about 40 pounds. Since then, I've been steadily hovering at 220lbs, no matter how active I've been, what diets I tried, or what lifestyle changes I tried to implement. Fast forward to about 8 months ago, I got a PCOS diagnosis (which explained so many symptoms that I've been struggling with since I was a teenager) and began a bunch of different hormone medications to help regulate my symptoms.

    My first few months were hell. But after I got through the initial hell of adjustment, I started casually working out and was able to portion control better. Lately, I've been getting into running (nothing crazy, just short runs here and there) and hitting the gym every other day. I've actually started looking forward to exercising because it became a part of my life that I enjoy, rather than something to punish myself with.

    I have been going to a new gym and today I noticed that they put in a new scale. I don't like to weigh myself as I have struggled with an eating disorder in the past (and if you have experienced an ED, you know that it becomes something you have to passively fight every day). But something compelled me to weigh myself today. I stepped on the scale and was shocked - 200.4lbs. My heart started racing. I frantically took off my shoes and my jacket and checked the scale again.

    197.3lbs.

    For the first time in FOUR YEARS, I am under 200lbs.

    I honestly felt like jumping for joy in the middle of the gym. It's not that I lost pounds - while it's nice, it honestly comes second to what my weight loss represents: health. I've struggled so much with my body and my health that it feels so good to be closer to where I was before my PCOS and trauma took my body away from me. I'll be honest, because of how hard it has been for me in the past, I was not actively trying to lose weight so I'm not sure if this post really belongs in this subreddit, but this victory is sending me over the moon right now.

    I'm so happy. Not happy to be lighter - happy to be healthier. And I think that is the most important part of the journey.

    submitted by /u/azulalovesyou
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    My 45lb weight loss journey through 7 years

    Posted: 25 Apr 2021 04:29 PM PDT

    Progress pic- https://imgur.com/a/E0BqtbT

    I have been struggling with my weight since I was in 6th grade. I was always a heavy kid/teen/adult and over the years being overweight became an integral part of my personality. I consistently kept putting on weight through the years. I tried lots of diets and workouts, lost weight temporarily but the effective trend was always weight gain. The picture on the left is from 7 years ago at my heaviest at 186 lbs. I had terrible eating habits and never took my health seriously.

    Then four years ago I decided that I needed to make a real change. This was mostly because I knew I wasn't living life to my fullest. My excuse for everything was "things will get better or change when I lose weight". I didn't pursue any hobbies or dating or traveling because it was always something to be done when I was thin.

    The big changes that I made was intermittent fasting and workouts. I registered for a half marathon. I had never run even a mile in my entire life. It was excruciatingly hard but I did it. I was in the last 10 people to finish at 3 hour 20 mins. I didn't care. It was the greatest achievement for me. I eventually got bored of running so I tried everything from swimming to Zumba to weight lifting.

    My weight still yo-yos quite a bit. The picture on the right is from this week at 140lbs. I go from 135 to 145 lbs but I have been in this range for the past 3 years now. 145 is the cut off to be in the normal BMI for me so that's my hard limit. As soon as I hit that number, I start counting my calories and get my weight down.

    I still sometimes look in the mirror and see that fat girl. I still look at XL clothes first. I still call myself a "fat girl". I am trying now to change that mindset but it's ingrained for now.

    I am so happy to be here though!

    submitted by /u/SticksAndStones3
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    I’m more than 50lbs down but I’m struggling

    Posted: 25 Apr 2021 07:23 AM PDT

    EDIT: thank you so much everyone who commented - I'll reply to you later on, I've got an exam.

    I started out at 87kg (191lbs) and I'm now 63.7kg (140lbs). I have my good days, but most days are very hard. I'm a 5'1 woman with the appetite of a 6' man! Eating in a calorie deficit works great but I go through an almost daily battle with myself to not overeat.

    I wrote out a motivation list to refer to when I'm tempted to just go all out and binge, but they seem more like words on a page now and the meaning is lost.

    I can't up my calories beyond 1400 because I stop losing weight/gain weight, even with running 5-6 times a week with HIIT and strength training.

    There's an 8 month difference between these pics - it's the same wetsuit but the second image was flipped so that I'd be facing the same direction as the before pic.. that's why the design looks different.

    I'm proud of where I am but I am struggling pretty hard to keep going. I feel as though I still won't be happy, even if I reach my goal weight of that makes any sense.. Does anyone have any advice?

    August 2020 Vs today https://imgur.com/a/iIPFZYW

    submitted by /u/ZombieShellGrrr
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    What has helped me, as a frequent binge eater.

    Posted: 25 Apr 2021 09:57 AM PDT

    Like many here, I have lost and gained and lost and gained weight many times throughout my life. I am writing this in order to possibly help other people in my situation, who struggle with a binge problem. This is what has been working for me for the past 2 months. I can already feel the difference this time versus the other times I have lost weight.

    1. Find out what works FOR YOU. Keto isn't for everyone. Going vegan isn't for everyone. IF is not for everyone. I find that restrictive diets like this can make it very easy to slip back into old habits because they are not sustainable for me. I would look at other people losing weight very quickly on keto or IF, compare myself to them, and try to emulate them in order to lose a lot of weight. When I was on keto, I felt miserable, I was tired and sluggish, and I felt like I could not eat normally. Then you know what happens next: I binge on carbs and forgo the diet. I do not have food restrictions, but I am mindful about what food I eat and how it will make me feel after. It can be tempting to look at Reddit and other places online and see people who lost a large amount of weight and you want to try some of what they did, but don't let that be the end all. In the end you need to find out what works for your body and your mindset that will help you stay on track in the long term.

    2. Related to the above, I find that eating much less carbs works for me. For each meal, I think of mainly which protein I want, and what vegetable I can have with it. I know that these will fill me up and make me satiated. I do not restrict carbs and I do not count carbs, but I have realized that eating bread or crackers makes me feel bad physically. Along with that, carbs spike my blood sugar and make me hungrier faster. For binge eaters our main struggle is feeling full AND knowing when to stop eating.

    3. This is a common piece of advice: drink more water. To make this goal easier and measurable, I fill up my liter water bottle and commit to finishing it by lunchtime, by the end of the work day, and right before bedtime. Being dehydrated makes me much more likely to binge because the body confuses dehydration with hunger. They're also a ton of other health benefits to drinking water.

    4. Do not keep trigger foods in the house, period. As binge eaters, we are inclined to eat when we have tasty things in the house especially when it's a convenient food like chips or cookies. You can easily succumb to mindless eating when you have a box of crackers or a sleeve of cookies readily available. As I mentioned I do not restrict any foods. My mindset on trigger foods is: if I want or I'm craving something my first step is to try and find a healthier substitute. For example, I love ice cream. I eat low carb ice cream very often and fit it into my calories most days. My second step is to fit it in to my calorie goal, if it's a high calorie item. Another thing I often crave is pizza. Instead of buying a pizza and saying I'll only have one or two slices, I find a frozen pizza where I can eat the entire thing. I used to regularly eat entire boxes of pizza that were about 1500 calories. Now, I have a frozen pizza that is about 850 calories. This way I don't have to deal with the willpower or discipline struggle that binge eaters have when we have highly palatable food in the house. Also as a side note I live alone so this is easier for me but if you live with other people I know you can't always control what food is in the house.

    5. Find a low calorie vegetable that you can eat a lot of. Even better, find a dip or sauce that you can add to the vegetable to elevate it. For me, I have really grown to love broccoli and green beans. A serving of each is about 25 calories and they are voluminous, meaning they take up a lot of room in your stomach. I also add a low calorie sauce like buffalo sauce to the side to make it tastier. I add cheese or seasoning sometimes. This is a good way to get my vegetable servings and to feel full and satiated, instead of stuffed and sick. It is nearly impossible to "binge" on frozen vegetables, you will get full far before you eat a large amount of calories.

    6. Make sure you are eating foods that you actually like, or else you will crave the unhealthy binge food even more. Don't feel like you have to just eat chicken and broccoli. You can enjoy food while still losing weight. You might not get the intense rush of dopamine like you do when eating a Ben & Jerry's pint, but you can still enjoy food in a reasonable way. Try to find out what your favorite protein sources and veggie sources are and eat them most days.

    7. Keeping it simple. I love to cook. I like making new recipes and trying new things. But right now, the main priority for me is to keep things as simple as I can without compromising flavor. I try to plan meals for the week that I will eat Monday through Thursday. I eat the same thing for breakfast everyday. So I only really have to worry about lunch and dinner. Some people may say this is boring, but I would rather food be boring than to be too excited by the prospect of what I'm going to have for dinner. I don't want to get excited about food like I did in the past, because that can lead to overeating.

    8. If you slip, don't let it ruin your progress. Everyday is not perfect. I have binged during the past 2 months. It's easy to give up and feel like things will never get better. But try to keep in mind the big picture. Celebrate every day you go without a binge. And if you do happen to binge, think about what happened. Are you too low in calories? Are you restricting your food too much? Did you have chips in the house and couldn't resist?

    This was kind of a random train of thought but I wanted to get it out there.

    submitted by /u/dutynowtothefuture
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    [Challenge] European Accountability Challenge: April 26th, 2021

    Posted: 25 Apr 2021 10:02 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 :)

    submitted by /u/visilliis
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    Down 22 pounds! Actually like running?!??!?

    Posted: 25 Apr 2021 11:56 AM PDT

    Hi all, 30 yr old male, about 5'8". Around thanksgiving I was at an all time heaviest of 213lbs. From there I started to manage my food intake with some mild results and eventually transitioned back into the gym (weights/cardio). Even after the gyms closed due to COVID I've still lost weight by walking 3-5 miles/day which has now turned to walking out a couple miles or so, running home and actually enjoying it! I'm faster than I have been in a long time, running longer and with little/no exercise induced asthma issues I've had most of my life. Controlling food portions and some kettlebell work a couple times/week have also helped. Down to 191lbs, just 2lbs from the 180s and 6lbs from my initial goal. I have not been in the 180s for easily 3-4years. Stick with it, get addicted to the process and the results will come!!!

    submitted by /u/Mostafa0710
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    Goal weight #1 met and first 10 lb lost!

    Posted: 25 Apr 2021 08:45 PM PDT

    This morning after a 6-week plateau, I finally hit my first goal weight and coincidentally my first 10 lb.

    I'm 29F 5'5, started at 76.3 kg on January 25th 2020, and this morning I weighed 71.8 kg! I'd been stuck at 73kg (+/- 0.5kg) for over a month and was starting to lose faith. Luckily I picked a diet that I knew I could sustain for the rest of my life even if I wasn't losing weight on it. I can't say for sure what broke the plateau but I suspect it was actually cheat meals. I'm on the following diet plan:

    Macros: 30-45% carbohydrates, 30-50% fats, 15-25% protein. 100-150 g carbs a day. Aim for ~500 calorie deficit a day, 1500-2000 calories eaten on average. No wheat products, no sugar, no artificial sweeteners, no rice. Occasional starchy vegetables and whole grains. Exercise 30-45 minutes walking most days (~50,000 steps a week).

    TMI below:

    I have always been prone to constipation and I always attributed it to low fibre in my diet (I used to have a 65-95% carb diet even if my total calories were around maintenance levels). Now that I'm eating tonnes of fibre at every meal, I'm actually experiencing worse symptoms. I think partly because I need to drink a lot more than I used to to make up for the water loss from a low carb diet. I drink sodastream water which is meant to help. Yesterday I indulged in an ice cream to see if it would relieve my constipation and it actually did. So from now on I will try to add a bit of carbs (albeit healthier ones) if I'm feeling like I'm bloating or plateauing. Anyone else find that a cheat meal can do some good?

    Thought I'd overshare my bowel movement issues as I know a lot of you are doing keto and it's a common complaint of it. If fibre isn't your issue, drink a lot more water and add some salt to your food (or drink soda water for the combined effect). I guess for keto you probably can't add carbs as getting in and out of keto is pretty taxing.

    From now on I'm keeping my goals small. Next one will be 70 kg, then 68 kg, then finally 65 kg. Once I'm closer to my end goal weight I'll start incorporating workouts to sculpt my body. I find that while I get thinner and firmer when I build muscle, I don't actually lose weight, so I want to lose the weight first until I'm comfortably in the healthy range then build some muscle.

    I've tried a lot of diets before (5:2 and 8:16 IF, CICO, weightlifting, running, cabbage soup diet) and the only one that worked was the cabbage soup diet but that's a fad diet so you cant do it for more than a week at a time and I can't do it when I need to work. This low carb diet is the first time a diet is actually working for me the way it should, and bonus I don't get cravings or hunger anymore.

    submitted by /u/starlight_conquest
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    I feel proud

    Posted: 25 Apr 2021 06:40 PM PDT

    As of today I feel pretty proud of myself, I'm not sure if this goes here or not. But I finally over came my clothes shopping challenge.

    I am, 25F, 5'1, SW:210lb CW:122lb GW:115lb

    Every since I hit puberty at the age of 9, my mom always had me cover up and had me wear clothes super baggy,sweat pants, anything twice as big as my size or boy wear clothes. It also did help that I gained a LOT of weight around that time too. So as I got older I never felt comfortable in any clothes that fit me. When I turned 16 in 2012, I made up my mind to loose weight, although I felt like my mom and stepdad tried sabotaging me by making the food extremely unhealthy oily or buy fast food more especially since before my diet they never did that. But I pulled threw and went from 178lb to 130. I kept it off until 2017. In 2017, I got pregnant and went up to 165 which didn't bother me because it was coming off after I gave birth, but 2 months after that I got into a car accident and broke both my ankle so by Nov. 2018 my weight hit an all time highest of 210lbs. I felt depressed, so when Jan. 2019 came I decided I had to change, and I did it. I'm at 122 and proud. I always wanted to buy new clothes try some new rather than the ones my mom forces me to wear but insecure, the fear, me always seeing myself as this fat girl that has to cover up because she ugly or because to fat to wear cute clothes. But every time I thought this was cute or even think about going shopping I'll get this anxiety and feel like I was going to throw up.

    But today my sister took me out to the mall, and told me I look like a homeless person wearing clothes from high school that was all XL and size 12 pants. I felt bad, but she picked out things and says it would look cute on me, Jean,shirts,dress,rompers, you name it. I felt sick and must of drank 2 liters of water from anxiety but half way threw it I like it. And I started telling her no I dont like this or I started picking out my clothes. I got home showed my boyfriend and I told him which ones I picked out and showed him my favorite one, and told him for the first time in my life I felt comfortable in clothes and I felt good and happy and proud. And what makes it even better is that I worked hard to get myself to a weight where I feel comfortable in. I have a little loose skin and I'm still trying to get to 115lb but I feel like I can breath.

    When I get to 115lb I might cry of happiness and going to be soooo clueless on what to next but I feel good, I feel happy like I can breath.

    Sorry for the long post.

    submitted by /u/Magicstar47
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    I am completely out of control, help!

    Posted: 26 Apr 2021 12:12 AM PDT

    I (21F, 5ft1). Now I am nowhere near overweight, but just a year ago, I was bordering obesity. (which I was since I was a teen) However, I managed to lose a lot of weight (almost 50lbs) and actually maintained at around 105-110lbs for about half a year, which I felt very happy at. I started eating normally (healthy, balanced meals) and was very active both at work and working out at home. I didn't particularly care about how I looked, but with losing a lot of weight, I felt extremely fit, free of food and just... happy.

    Well this past month and a half has sent me down a horrible spiral of food obsession, binging and complete inability to control myself. The thing is, I don't even know how exactly it happened... but all of a sudden I literally can't stop eating and every day I find myself stuffing myself with the weirdest, most horrible combinations of food (think dry granola mixed with some tahini paste...), despite feeling so full that I feel sick. Every day, I feel so unwell and think "this is the last day, it's just not worth feeling so horrible"... but then, I just can't do it?

    I've been trying different approaches - simply making good, nutritious meals, going back to counting calories (not even eating at a deficit, just tracking), only eating when hungry... but it's just not working at all. I want to cry just thinking about it, because I can't seem to be able to control my eating at all... I have already gained 8lbs (and a dress size, I literally don't fit into my clothes after just a month) and at this rate, I will be back to obesity within a few more months.

    So my question to you all is, what can I do? I don't eat because I'm hungry, I don't even enjoy it, but I just can't stop. I get these urges constantly and when I try to just let them pass, they literally don't go away to whole day. They give me so much anxiety... Has anyone else here had huge relapses like this when they had already been maintaning their goal weight for a while? Any help would be appreciated.

    submitted by /u/bmikesova44
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    Surprised by my scale this morning!

    Posted: 25 Apr 2021 04:28 PM PDT

    I'll be honest: I don't have the best track record with recording calories or being physically active. This last week was especially grueling because work is super hectic right now, and I tend to stress eat feel-good calories.

    So imagine my surprise, after nearly a week of not tracking food, when I stepped on the scale today and saw that I have lost over 8 lbs. since starting my journey on March 1st of this year! Last time I weighed in (about a week ago) I was only down about 6.5 lbs. I didn't roll my eyes at myself like usual. I smiled and gave myself a mental high five! Sort of gives me drive to jump back on the wagon!

    submitted by /u/Tanis1447
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    Bingeing - The only way out is through

    Posted: 25 Apr 2021 01:29 PM PDT

    Like a lot of folks on here, i struggled with bingeing for a very long time--nearly a decade. I spent many a night crying and wondering what the hell i can do to fix it. I took on a lot of self blame. If any of you know what I'm talking about, you know it feels like the weight of the world is on your shoulders.

    I'm sorry to tell you guys, but the only way out is through. Let me explain what I mean.

    Bingeing is rarely a stand alone behavior. Meaning it's almost always triggered by something else. It's a survival mechanism--our bodies are really smart!! That trigger is usually restricting too much. Willpower is not the answer here, our bodies have too many biological mechanisms to override willpower to get enough food.

    What I'm trying to say here is, if you are bingeing, it is not your fault. You are not weak willed. You are not a fat pig. You are not disgusting. Congratulations, you are normal. The answer is uping your intake of whatever it is you track to lose--macros, calories, etc.

    And also, letting yourself have the trigger food. I know it sounds counter intuitive, but finding a way to allow the trigger food will remove the power it has over you. Whether this means fitting it in your calorie budget, or eating it on a cheat day. a healthy, sustainable diet is one that allows all foods. think of it as exposure therapy. The more you are in a cold pool, the less it bothers you.

    So, please, take care of yourselves and eat enough. faster is not always better. Listen to your body. Bingeing is not a shameful thing. It is your body trying to take care of you and send you an urgent message.

    Since focusing on eating enough and health goals that are not calorie centric, I have been binge free for the past... I lost count. Maybe six months. Also, as we speak I have ice cream, chocolate, potato chips, and Brownie mix all in my house right now with no craving, anxiety, etc. I eat them when I want to and put them down when I've had enough. That would have never been possible before.

    Sending good vibes to all of you out there.

    Edit: I wanted to add that therapy is incredibly helpful. Also, I am not a health care professional and you should not listen to me, these are just things that have worked for me. I mostly picked them up in binge eating/intuitive eating work books. But of course, nobody knows your body like you do.

    submitted by /u/AssociateDear6001
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    Motivation Monday. Get and give motivation for yourself or others.

    Posted: 25 Apr 2021 09:01 PM PDT

    "Why I need or how I found motivation."

    ​

    Just starting and need a kick in the pants?

    Hit a rough spot and need a pick-me-up?

    This is the place to give and receive a little motivation.

    Please revisit this post through the week to help motivate yourself and others!

    submitted by /u/AutoModerator
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    Day 1? Starting your weight loss journey on Monday, 26 April 2021? Start here!

    Posted: 25 Apr 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.

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    Why you're overweight

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    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.

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    Before You Start

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    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.

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    Tracking

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    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.

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    Creating Your Deficit

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    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.

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    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.

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    Exercise

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    Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

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    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.

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    Crawl, Walk, Run

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    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.

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    Acceptance

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    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.

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    Do not let the pursuit of perfect get in the way of progress. We don't need perfect. We just want better.

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    Additional resources

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

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    * Lose It Compendium - Frame it out!

    * FAQ - Answers to our most Frequently Asked Questions!

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    Restarting my journey

    Posted: 26 Apr 2021 12:59 AM PDT

    So I started my weight loss journey 5 years ago . And I lost 30 kgs , 6 inches of my waist and came from XXL to S/M size .

    Last year , I lost my access to gym due to COVID lockdown (still not available) and I started gaining weight and eating more than ever . Approx 3-4000 calories per day and 5-6 soda cans . I am back to XL size and I hate to look myself in the mirror . I have regained 20 kgs overall .

    So yesterday I somehow arranged a bench , 2* ——7.5kg , 2*——10kg dumbbells and a resistance band . I also started tracking my calories .

    Can someone guide me how to restart my journey . Sorry for bad English (not my native language )

    submitted by /u/anvesh0611
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    Uhhh.. it’s working??

    Posted: 25 Apr 2021 12:57 PM PDT

    Hello all! Long time lurker here

    I started my weight loss journey around the middle of February (mid lockdown 2.0 in the uk)

    Stats: height -5,6" starting weight - 12st 4 (172 lbs)

    I know my starting weight isn't the highest, but my background comes from being the "slim girl" in high school because I also was extremely into my fitness and I also am a black belt in a martial art and was extremely dedicated to my training at the time.

    Since I started college and got some "freedom" I started drinking and eating pretty badly and also gave up all my exercise commitments for the "college life"- since then I've bounced between 11st 6 - 12st 13 and I've been miserable, but I've not felt motivation to help myself which sucks.

    However after feeling like I wasted last lockdown, and some weird motivation to "invent myself", I've started running, less to no drinking and calorie counting (combined with OMAD which works for me due to me not being a snacker; so to have one big great meal suits me perfectly).

    Guys.. it's working. I am currently 10st 13lbs (153lbs).

    I set a goal for myself that by the time I went back to work I would be within the 10 stone bracket.

    This is just a little memo to say truly if you want it enough you can do it! You may slip up, you may feel discouraged, you may struggle and that's okay! Hard work isn't supposed to be easy but it's satisfying and it's heartwarming. Working for something is always going to be better than settling for something easy.

    Still more to go but I'm super happy today ❤️

    submitted by /u/Prestigious_Lawyer_4
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    First month.... 20 lbs down, in pain, angry, disillusioned, not ready to give up.

    Posted: 25 Apr 2021 02:51 PM PDT

    50M, SW 315, CW 295, GW 220 One month ago I had some dental surgery and figured that was as good a time as any to start CICO. It's been rough. I'm hurt. I'm angry. I'm totally disillusioned.

    My knee has been in pain now for about 5 years. I always thought it was just because of the weight and if I lost it then my knee would start to feel better. HAH! What a lie. My knee hurts as bad or worse than it ever did. Same thing for my back.

    But now, in addition to my knee and back giving me shooting pain after really basic walking around, (like walking around a store leaning on a shopping cart) now I'm also angry all the time. I'm hungry. I'm also constipated (using miralax has helped) . But I'm just so mad all the time I just feel like throwing things and breaking things.

    I thought as I lost weight I'd be able to walk around more, do more things with my kids but so far the exact opposite has been true. We went to a state park today, gorgeous place, and I was just hobbling round on my cane, not able to get more than 50 feet before the pain started taking over.

    Before I really started CICO I had always (incorrectly) assumed that I could just clamp down on my eating and everything in pain would start to feel better. Not true. I'm SO hungry. I'm tired too, I get dizzy. Every ounce of my being is telling me I need to eat, I need something to get me going. So far this has been an almost completely terrible experience.

    On the good side though, my clothes fit better and my energy recovers a little faster when I sit down.

    submitted by /u/Thrgd456
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    24-Hour Pledge - Monday, 26 April 2021 - The Plan for Today!

    Posted: 25 Apr 2021 10:01 PM PDT

    Wake up with determination; go to bed with satisfaction!

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    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.

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

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

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

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

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    On reddit, your *vote* means, *"I found this interesting"* (...read more about [**voting on reddit**](https://www.reddit.com/wiki/voting))

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    Daily Q&A Post for Monday, 26 April 2021 - No question too small!

    Posted: 25 Apr 2021 10:31 PM PDT

    Got a question? We've got answers!

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    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.

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    TIPS:

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    * Include your stats if appropriate/relevant (or better yet, update your flair!)

    * Check the FAQ and other resources in the sidebar!

    submitted by /u/AutoModerator
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    30 Day Accountability Challenge - Day 25

    Posted: 25 Apr 2021 05:48 PM PDT

    Hello losers,

    Day 25! Dannnng. April is running by!

    Weigh in daily, enter in Libra & report here even if I don't like it: 239.2 this morning. Progress over perfection.

    Stay within calorie range (maintenance): Trying for a deficit, at worst I don't want to go over maintenance. 12/25 days.

    Exercise 5 days a week: Long walk in the sunshine. 21/25 days.

    Self-care alone time & ten deep breath cycles a day: Check mark on the breathing. Check mark on alone time.

    Try a new recipe once a week: Going to try some stir fry soon, making my own sauce & everything. Turkey pesto meatballs, cauliflower rice taco bowls, sesame roasted salmon, roasted chickpeas & crispy coated pork chops. 5/4 weeks.

    Write 1500 words a day 6 days a week: Not tonight my friends, need some down time.

    Do a mindfulness exercise: Going to have a long shower & do breathing exercises.

    Todays gratitude list: I'm grateful for opal apples, good friends, sunshine & low calorie bread. I just need something to put protein & veg on sometimes.

    Your turn!

    submitted by /u/Mountainlioness404d
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