Weight loss: Ive lost 61 pounds |
- Ive lost 61 pounds
- Underrated benefit of eating healthy: Everything tastes like heaven
- Never realized how much the free food at work contributed to weight gain
- It's not worth the calories!
- A moment of silence...
- People on here really don't give the best advice to short ladies
- Not obese anymore - one year later
- Lost the spark..:(
- (Update 1 ) Making good progress so far!
- [Challenge] European Accountability Challenge: April 16th, 2021
- Two fabulous non-scale victories
- Week 4: You knocked me down, but I got up
- So I'm back here to rant and ask for advice.
- Successful day 1 ��
- 24-Hour Pledge - Friday, 16 April 2021 - The Plan for Today!
- 30 Day Accountability Challenge - Day 15
- NSV: I can actually taste the flavor of my coffee
- Weight Loss Journey
- I can't go out for a weekly """cheat meal"""
- Daily Q&A Post for Friday, 16 April 2021 - No question too small!
- I’m absolutely stuffed... and happy!
- Autoimmune Disease Symptoms Hurting Progress?
- Why I wasn’t losing weight: Don’t believe the online BMR TDEE and body fat estimators
- Day 1? Starting your weight loss journey on Friday, 16 April 2021? Start here!
| Posted: 15 Apr 2021 05:57 PM PDT I started at the end of 2018 at 5'5 and 190 lbs and a goal weight of 150lbs. By mid 2019 I was 145 lbs with a goal weight of 130. Today I weighed in at 129 lbs and I have a goal weight of 120. Things have been really difficult lately and my body dysmorphia makes it hard to celebrate, but I just needed to share this with someone. The biggest thing that helped me was that I stopped binge eating and emotional eating which was something I struggled with a lot when I was depressed in highschool. If anyone here struggled with binge eating and would like some tips I would love to share some. They probably aren't the most helpful but they helped me. [link] [comments] |
| Underrated benefit of eating healthy: Everything tastes like heaven Posted: 15 Apr 2021 05:20 PM PDT Well, maybe not everything. I'm on what will hopefully be my last cut to goal weight this spring/summer, and I can say that after ~10 days of perfect dieting my taste buds have changed. I've noticed this in the past with stuff like plain raw tomatoes (subtle salty flavor to them? sign me up!), but the other day I was eating some meal prepped food of mine that had some mixed veggies in it and within that there were plain as hell carrots. I was in a rush so didn't put anything on the food seasoning wise, but man I was caught off guard by the carrots, they tasted like a moderately sweet candy. What a freaking blessing that is. Most people would probably knee jerk scoff at such a suggestion, but take ten seconds to think it through, you're telling me I can eat just regular ass food like that and it tastes amazing? Seasonings are a bonus but not really required, this makes adherence easier! Imagine healthy food tasting great, what a great thing to discover. For me I notice that really strong adherence over 2-3 weeks makes the taste change in a pleasant way, which makes sense since I've read that taste buds turn over every 2 weeks or so. [link] [comments] |
| Never realized how much the free food at work contributed to weight gain Posted: 15 Apr 2021 03:13 PM PDT I've always been a chubby woman my entire life (mid 30's, about 5'4" and usually around 150lbs). I never liked to go on the scale in fear of seeing a number I didn't like. About a month before the pandemic, I started noticing how my pants (which I had sized up over the last few years from an US8 to a US10) were feeling tight. That in pictures my face started to look wider. And I had a few mornings where I would get to work later than usual because I would spend an extra 30-45minutes trying on different clothes that wouldn't make me feel overweight (I've even broke down because every outfit I tried made me feel overweight). I went on the scale and realized I had gained 14lbs in the last year (making me 164lbs). Then the pandemic happened and our work became WFH. I would make quick trips to the grocery store and grabbed whatever I could make meal-wise that could last me more than a week (I'd do take-out once a week to try and support local restaurants and also conserve money). I'd be so focused on meals that I would just grab one thing of a snack item and try to make it last me until the next grocery trip (my go-to for a few months was a small box of Cheez-Its). Over the course of a month into the pandemic, I decided to get on the scale to see where I was at, and I was down to 158lbs. I was surprised because I didn't do any workouts, cut any meals or changed the kind of meals I ate. Then that was my epiphany moment of how I gained weight in a year. My new workplace had catered meals, free snacks and drinks. And usually when I'd be bored at my desk and wanted to walk around, I'd head to the kitchen and grab a bag of chips. It would even become a social thing to gather in the kitchen to just talk with friends and snack on stuff. Every Mondays would be bagel/donut day and they'd have specialty catered desserts every month as a treat. And the meals provided were very dense. Sometimes I'd pick a salad to eat for lunch, but most times I would get the "meal of the day" item on the menu. Even meals were a social thing of sitting with friends, picking at my food little by little. And I'd end my meals with a cookie from the coffee stand. I realized my habits at work is what contributed to my weight gain. I weighed myself this morning and I'm now 139lbs, almost at 138lbs... lower than what I was even in college! I've still stuck with eating my usual meals, doing one take-out meal a week and just buying one kind of snack to last me until the next grocery trip. But over time I realized how full I was getting quicker and that my snack cravings were dying down. I would even do very simple exercises with my SO every other night (like doing a few set of lifting dumbbell weights, a few sets of crunches, etc). I even had to buy new pants because all of my size 10s were getting really loose (i'm down to a US6/8!). My weight still fluctuates here and there, but it's been staying more consistent in the low 140's rather than in the 150's. My workplace is still going to be WFH until end of summer/early fall, but now that I'm aware of my eating habit I hope I can be more mindful of it once we're back in the office. It's been a long time since I've felt this good. I haven't seen friends/family in over a year (other than Zoom), but I just wanted to share this small victory :-) Thank you for reading! [link] [comments] |
| Posted: 15 Apr 2021 06:29 AM PDT This is a saying from my wife. She generally uses it when food tempts her but it's not quite tasty enough or if it is food she doesn't usually go for. In a way, it's her practice of mindful eating. Not eating something because it's put in front of you, or if you are eating out of a habit. I, on the other hand, eat EVERYTHING that's put in front of me, I always clean my plate, always! But I'm trying to take a lesson from my wife. For example, the other day I took the icing off a birthday cake and left it on the plate. Not like me at all! But I never really like icing, I never hated it but it never added anything for me. Never brought me joy to eat it. So I left it on the plate and was so proud of myself. In my opinion, icing deserves to go in the trash. It is a small win, but I look for other examples aswell so that lots of little changes like this will add up. Other examples of my "food virtues" as I like to call them are
TL;DR Practice mindful eating. " Learn to be Indifferent to what makes no Difference." - Marcus Aurelius [link] [comments] |
| Posted: 15 Apr 2021 06:41 PM PDT I've been doing CICO for about 7 weeks and I'm down 13 pounds! It's going pretty well- I think I've only had 5 days where I have gone over my calorie limit, and only 2 of them were drastically over (1 binge after restricting too much, and 1 friends birthday gathering. Not bad, IMO) MyFitnessPal has been very helpful to me, but I recently upped my game and bought a food scale. I've never been a regular pasta-eater, but I had a particular craving so I decided to make some for dinner, and I of course used my scale to get an accurate calorie reading for my penne noodles. When I tell you that my heart broke......
And lastly...a moment of silence for all of my naivety surrounding pasta calories and portion sizes. I have seen the light of truth and it is truly blinding. [link] [comments] |
| People on here really don't give the best advice to short ladies Posted: 15 Apr 2021 08:31 AM PDT For reference, I'm a 27F, 5'2", SW:160lbs, CW:130lbs, GW:115lbs. I see a lot of people on this sub tell short women to eat 1200 calories. This is pretty impractical advice for us short ladies. For one, if you can eat 1200 calories good for you I guess. But most of the people telling these women that their calorie budgets of 1400-1700 are too high and they need to lower to 1200 have never actually attempted to eat 1200 themselves. It's REALLY difficult. Even the healthiest of meals average 400. Want a snack? Too bad. Dessert? Never heard of it. Breakfast? You should probably just skip that. Now, if you're completely sedentary and already at a healthy weight you may have to try this. But most of who are trying to lose weight are least moving some. And walking counts. Let's also not forget most of us are starting out overweight or obese. You do NOT need to eat 1200 calories when you're overweight, your TDEE is higher and that's unnecessary. At 160lbs and moderately active my TDEE was 2300. Why would I eat 1200? Sorry, that's just my rant for the day. Also wanted to mention I hear people say that fitbits aren't accurate. I keep an adaptive TDEE spreadsheet to double check my Fitbit and calorie logging and my Fitbit is spot on and has been for 5 months. Edit: In case anyone is wondering, I currently eat 1500 calories and lose about 1lb/week. I am somewhere between lightly and moderately active. Edit 2: I love all the discussion this has brought about! As many have commented it does really depend on the individual and their preferences. Weight loss for someone my height that is 100 percent sedentary probably would be 1200 calories. As I stated though, most people who are dieting are also exercising. Again, I agree it really depends. I was just saying I get tired of people telling short women to eat 1200 like it's some kind of unwritten law lol. [link] [comments] |
| Not obese anymore - one year later Posted: 15 Apr 2021 05:33 AM PDT I started my weight loss journey at the end of March 2020 when the pandemic began. It started because I was walking my sister's dog a lot. He's very energetic and was driving people in our house crazy - he needed to be walked multiple times a day. I was shocked to see weight flying off me! A year later, I am so, so close to -60lbs (off by 1.2lbs, so I know it's coming within a week). At the very beginning I weighed 240lbs and for my height was hitting the bottom of the morbid obesity range on the BMI. I recognize there are issues with the BMI, but I do use it to measure progress. As of my current weigh-in, I am not only far away from the morbid obesity range, but I am also OUT of the obesity range. It's taken a bit to sink in for me, because accepting that I was classified as obese took me almost a full year to accept before I started losing weight. So to truly no longer be is really overwhelming - in a wonderful way. I have been, and continue to lose weight in stages. This is how it worked for me:
While the plateaus annoyed me, I took solace in the fact that my weight did not increase. I am now able to run 5ks, have run a 10k and am working on building up to a half marathon! [link] [comments] |
| Posted: 15 Apr 2021 06:18 PM PDT I am finally admitting to myself that I've fallen off, hard. After a year of eating well, balancing "fun" foods with healthy foods and losing 55 lbs. It all started with some home made treats that family made us on st. Patties day. Then Easter Candy . Etc etc. it's been a month of eating like shit, and I'm five lbs up. I'm frustrated, because it feels like my spark is gone. Like all of the will power that I had disappeared. Has anyone lose their spark & gotten it back? I start everyday like it's a new start, and maybe have a couple of good days, then fall back to going well over my calories and just having the "fuck it" attitude, then regretting it later. Any words of wisdom, or advice is welcome 🙏🏻 I need to get back into it, before all of my hard work is gone [link] [comments] |
| (Update 1 ) Making good progress so far! Posted: 15 Apr 2021 07:25 PM PDT 16M, Height: 6'0, SW: 268.8 lbs, CW: 253.6 lbs, Long term, GW: 205 lbs Before I get started, I'd like to say that during the first month of my weight loss journey I weighed myself completely wrong. My original methodology of weighing myself was to do it before bed, but after some research(5 minutes on google) I realized that if I wanted to get a more accurate weight, I needed to weigh myself first thing in the morning, which is why, if you follow me, you might(or might not) notice I changed the number of my starting weight by 4.5 lbs. Thats all, here's the update: People in my life are beginning to notice my weight loss. My parents were the first to notice, more specifically, my mother, who I only see every few weeks. Both my dad and stepmom began to notice around the 12 lb mark, where they both commented on my double chin subsiding, along with my stomach as well. I've seen results, and I like it. I'm going to continue, but I fear that I'll go back into my old habits as soon as I'm done with my weight loss or ditch it before then. My motivation is high, my hunger is surprisingly low, and I'll keep going. That's all, thanks for reading this. I'll update every 3-4 weeks. [link] [comments] |
| [Challenge] European Accountability Challenge: April 16th, 2021 Posted: 15 Apr 2021 10:26 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] |
| Two fabulous non-scale victories Posted: 15 Apr 2021 06:27 AM PDT It has taken me nearly 9 months but today I have TWO milestones to celebrate :)
For any other older women out there (I'm 59 and will be 60 when I reach my goal weight), please take heart. I know my progress has been slow but you know what? The time will pass anyway so you may as well be moving in the right direction. Don't get discouraged. I rely on my Fitbit for counting steps and calories expended and use free version Noom for food logging. Some days my deficit is 1000 calories and sometimes it is only a few hundred but CICO works for me. It is a great day and life is good :) [link] [comments] |
| Week 4: You knocked me down, but I got up Posted: 16 Apr 2021 12:38 AM PDT Hey everyone! o// After a great start to the journey, I'm getting more and more confident with myself. I can pull this off, but it'll take time. My period really tried her hardest to get in my way. At some points she succeeded, and at some she didn't. So, here are the state of this week. Starting Weight Week 3: 113kg (249.1 lbs) My period threw me off a little bit this week. I caved into the cravings a few times, but I got some real helpful advise on how to deal with that yesterday. The upcoming month, I'm determined to explore new healthy snacks so I can make sure I got plenty around when the next period comes. Furthermore, I think I'll increase my caloric intake by 200 during my period. It could be that one extra snack or craving that I can satisfy with it. Better to slow down the progress, than eating is all away! Even though I was on my period, I did manage to stay with my 16:8 intermittent fasting. I also did my two HIIT workouts this week, but walked only once so far instead of twice. But I'm not discouraged, today I plan on performing that remaining walk. So, I'm still getting all my workouts in for the week. Last weekend, I also pushed myself by walking a 9km trail on Friday and a 6km trail on Sunday. The walk on Friday was hard and I almost had to crawl the last few because my legs (and groin especially) were giving out. Yet, I'm super proud of myself that I managed to walk it all without giving up. I don't plan on doing a similar walk anytime soon, but it was nice to push myself once to see how far I could go. Maybe in a month or so I'll do a trail of similar length to see how much progress I've made. For this weekend, I plan to create a weight loss booklet, where I can put inspirational/motivational quotes for the days that I need to get myself back up. Also, I can put my plan in there for the long term. Right now, I'm going week by week, but I also feel like I need more direction in what will come down the road. And, of course, I can record my progress in there as well! So, many things coming my way, but I'll get there for sure. :D [link] [comments] |
| So I'm back here to rant and ask for advice. Posted: 15 Apr 2021 11:14 PM PDT About almost exactly a year ago I decided to fix myself and try to become better, which meant kicking the BED I most likely had which is what made me become 200lbs at the age of 15 in the first place. Since then I've lost over 40lbs and dropped almost 2 clothing sizes (which I am still very proud of) and I have hit a few plateaus but they usually only lasted a week or two. However, this time it's not going away no matter what I try and I don't want to restrict my eating anymore because I'm 16 and dieting at my age is sometimes such a massive balancing act that it's hard to get it right. I'm trying to exercise more and be more active but it doesn't seem to be doing much as I'm stuck in the 147-149lbs range since my weight keeps fluctuating between them. Idk if it's muscle or something that I've been building since I have been trying to work on my core and leg muscles and ik muscle weighs more than fat but it's just so confusing and adding on more stress to my chaotic life, which I really don't need right now since its exam season for me. I guess I'm just stuck and don't know where to go from here. I'm going to continue trying to work out more and see what happens since it has just been easter so that means I've been eating more chocolate than normal (I have tried to spread out me eating and eat it in small portions). Here's me hoping I can get unstuck and lose that last bit of 10ishlbs that will get me to my goal weight. [link] [comments] |
| Posted: 15 Apr 2021 02:47 PM PDT I'm proud of myself, I managed to stay within my calorie limit and go for a walk, despite the weather being awful and thinking 100 reasons why not to go. Also now is usually the time I think I'm hungry and I should just give in to a snack, but today I haven't 🥳 Obviously it's only day 1 but I am determined to keep going. First time poster to keep myself accountable. Currently 106kg, 5ft 2 - a long way to go. Current plan is 1600 calories and 5k walk every day and a slow build up to 10k and reduce calories. I've done my meal plans, I've got the food, the weather is good all week and I made and printed an accountability calendar where I can tick off that I've done my steps and stayed in my calorie limit each day, which is very satisfying. I can do this! [link] [comments] |
| 24-Hour Pledge - Friday, 16 April 2021 - The Plan for Today! Posted: 15 Apr 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] |
| 30 Day Accountability Challenge - Day 15 Posted: 15 Apr 2021 04:17 PM PDT Hello losers, Thursday. Day of Thors. And lesser Thurs. Weigh in daily, enter in Libra & report here even if I don't like it: 240.8 this morning. Progress over perfection. Stay within calorie range (1500-1800): Got into after dinner snacks yesterday. I'm going to revert to the good old brush my damn teeth after dinner & see how today goes. I'm doing sesame salmon & cauliflower rice stir fry tonight. 8/15 days. Exercise 5 days a week: 30 minute lunch walk & a pedal session. 14/15 days. Self-care alone time & ten deep breath cycles a day: Check mark on the breathing. Alone time during my commute & walk. Try a new recipe once a week: Going to try some stir fry soon, making my own sauce & everything. Cauliflower rice taco bowls, sesame roasted salmon, roasted chickpeas & crispy coated pork chops. 4/4 weeks. Write 1500 words a day 6 days a week: Nailed it today. Do a mindfulness exercise and express gratitude: I tried some visualization. I hate even typing those words, that's how that went. I'm grateful for so many things. Todays list: Fridge cold fruit, someone else making me coffee, my stationary bike, single portion chocolates & the health & relative good humor of my geriatric kitty. Your turn losers! [link] [comments] |
| NSV: I can actually taste the flavor of my coffee Posted: 15 Apr 2021 09:09 AM PDT Longtime lurker, bear with me here F 5'3, SW 232, CW 223 I used to order double doubles from Tim Hortons EVERY MORNING on my drive to work. When WFH during lockdowns started, I doordashed it instead. I got so reliant on sugary coffee, I didn't even realize how much a "double's" worth of sugar is (its way too much). I couldn't even taste the coffee beans because of how overwhelming the sugar content was. For 6 weeks now I've been diligently watching what I put into my body. I still enjoy my fair share of sweets when its planned for but most days I'll curb my sweet tooth with tea or fruit. Fruit tastes a lot better now by the way. It didn't hit me how addicted I was to sugar until today when I tried my coffee and I could taste the actual flavor notes of chocolate. Truly mind boggling for me!! I never thought I had the tastebud acuity to ever comprehend coffee bean flavor notes but today is that day! I'm absolutely exhilarated about it. So if you have any coffees or teas you enjoy the flavors of please share them with me! [link] [comments] |
| Posted: 15 Apr 2021 09:28 PM PDT I've lost 20kg since the beginning of my Journey and I didn't realise the significant change in my body. I thought I slimmed a bit as people around me (family and friends I see very often) said "you lost a bit of weight". And honestly I knew I lost 20 but I only dropped 1 size in my pants and shirt so it didn't seem that significant to me. Also I realised that my love handles were shrinking as I could feel the bone (don't know what it's called, hip?). But otherwise I felt the same, only baggy clothes I had before became annoyingly too big. Anyway, yesterday I went to Uni and I saw 4 people (separately) that knew me at my heaviest and their reactions were very similar, "holy, you lost a lot of weight", "bro you've been humming?". There was a fifth guy that barely knew me, who recognised me later on and also acknowledged my weight loss which was very strange. Out of curiosity I just opened my mum's phone to see the pictures she took from me at my heaviest during graduation etc. and I. was. shocked. No one ever told me about my situation, it was clearly getting out of control. Everyone family member I spoke to (separately) said that I wasn't fat, because I was tall(6'4" 290lbs) but no I was actually off the rails. What really motivated me to lose the fat was not being able to find clothes that fit me, buying clothes was just like torture it would ruin my mood for a week and I would come back home with empty hands. My weight loss journey in my eyes is over because I'm trying to make this a lifetime habit, Although my ideal weight is 190lbs I don't care how fast I get there as long as I'm enjoying going to the gym 5-6 times a week, doing cardio and being on a calorie deficit, I'm just trying to incorporate fitness to my life for ever. Sorry for the long read and for any grammatical mistakes. [link] [comments] |
| I can't go out for a weekly """cheat meal""" Posted: 15 Apr 2021 10:45 PM PDT During the week I track my calories and I see some changes on my weight (not as fast as it should be with a 500 calorie deficit), but when the weekend starts and I decide to have a cheat meal (which I compensate reducing calories for the rest of the day/rest of the weekend)... Well, my weight goes up again for the whole next week. I'm starting to see absolutely no progress and I know that in a "cheat meal" I'm not eating 3500+ calories. I'm sorry for the rant, but I've been in this situation for a couple of months and it's exhausting. What I'm supposed to do? Avoid every plan that involves food I can't track? [link] [comments] |
| Daily Q&A Post for Friday, 16 April 2021 - No question too small! Posted: 15 Apr 2021 10:31 PM PDT Got a question? We've got answers! Do you have question but don't want to make a whole post? That's fine. Ask right here! What is on your mind? Everyone is welcome to ask questions or provide answers. No question is too minor or small. TIPS: * Include your stats if appropriate/relevant (or better yet, update your flair!) * Check the FAQ and other resources in the sidebar! [link] [comments] |
| I’m absolutely stuffed... and happy! Posted: 15 Apr 2021 10:12 PM PDT So, I'm taking a maintenance week due to finals! As a result, I've a bit more these days — and I'm finding that it's actually very, very hard to eat over maintenance. For reference, my TDEE is ~2100 cals, and I eat at ~1600 to lose at a rate of a pound a week. At my absolute lowest, I used to eat breakfast, two servings of lunch, dinner, and occasionally get up in the middle of the night to — shamefully — binge an entire pot of pasta; the entire dry package, with a whole jar of fettuccine sauce, several chicken breasts and occasionally milk as well. Just stress eat all my problems away. I've since moved out of an abusive household, started therapy, and got on the wagon for growing a healthier lifestyle. I've identified stress as a trigger of mine for overeating. I typically skip breakfast these days, and opt for brunch and dinner; today, I ate three meals. And I'm absolutely stuffed! I haven't been this full in a while; it's no where near how much I used to eat, but it feels similar. And I've still only eaten 1600 calories today, and 1400 calories yesterday! I'm really happy with myself — I'm slowly learning to make healthier choices, and stop eating when I've had enough, and it's an absolutely wonderful feeling! [link] [comments] |
| Autoimmune Disease Symptoms Hurting Progress? Posted: 15 Apr 2021 06:42 PM PDT I have Crohn's Disease (an autoimmune condition) and it's not fun. Usually, it's pretty well managed with proper medication and by avoiding certain foods, but I've had an unexplainable flare up lately that have had my body bloated and incredibly nauseous 24/7. During this flare up, I've continued to stick to my calorie limit (under 1550 cal per day) and I've been eating "safe" foods (ie no dairy, grease, etc). While this diet was helping me lost 0.5-1 lb per week for the past few months, my progress has stopped altogether. I actually gained a pound overnight and haven't lost anything for the last 10 days. I know that this is almost primarily due to my body's autoimmune issues and water this and that, but it can be very disheartening to see months of work stopped and reversed almost immediately because my body is throwing an internal tantrum. Has anyone with Crohn's Disease or another autoimmune issue experienced anything similar? It would feel nice to know I'm not alone and know there's light at the end of the tunnel. (I'm 26F, 4'11", CW: 140, GW: 125) [link] [comments] |
| Why I wasn’t losing weight: Don’t believe the online BMR TDEE and body fat estimators Posted: 15 Apr 2021 09:57 AM PDT Online BMR calculators put my BMR at 1460. The TDEE calculation for me (marked lightly active working out 4-5 days per week with a sedentary job) is 2000 calories - based on height, weight, age, and body fat % taken from online estimates. In truth: I've been keeping a spreadsheet with calories in and weight loss for 4 months and my actual calorie expenditure is 1720 calories working out 4-5 days per week with a sedentary desk job. My TDEE was off by 280. And based on my actual body fat % (Online body fat calculators and calipers put my body fat at 21%. I got an actual Dexa scan that put my body fat at 26%. More muscle = higher BMR), my BMR estimate is closer to 1380. Lower by 80 calories than original estimate I used to mark myself as moderately active because I worked out so frequently. But I got a heart rate monitor and wasn't really breaking a sweat. It all started to make sense. I was burning 1380 just existing, ~160 with daily activities, ~200 in a daily HIIT workout. Lastly, I wasn't measuring my food on a food scale and I wasn't measuring at all for a cheat meal. When I started measuring every little thing, I found I was regularly off by 100-200 calories. Why am I telling you this/TLDR I was shooting for a 500 per day deficit, and with all these little errors was eating and exercising at maintenance instead and it took me 4 months of spreadsheets, a heart rate monitor, a dexa scan, and a food scale to figure it out. Moral of the story is don't be like me, get the right tools and use your own data from day 1, and ignore the online calculators! It drove me nuts and was really discouraging to be using the wrong data for 4 months and see no change. Now I'm actually losing fat - about 1/4 lb per week eating and exercising in a way that the online scales say should be 1 lb per week. It seems hard to believe how much work it actually is to get a true 100-150 cal deficit per day, and how hungry you can be at that tiny deficit (side note: tons of lean protein and fruits, and grazing rather than meals except dinner seems to be the best for appetite suppression for me) but so be it. At least it's happening! There's no magic bullet. Also worth noting: I'm in the last 10 lb stretch of fat loss when you have to be religious about this stuff [link] [comments] |
| Day 1? Starting your weight loss journey on Friday, 16 April 2021? Start here! Posted: 15 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. 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] |
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