Weight loss: NSV: I accidentally grabbed my "They might fit in the future" pants, and got the shock of a lifetime. They fit! Turns out I have dropped 60+ Lbs weight, and HALF A FOOT off my waistline! |
- NSV: I accidentally grabbed my "They might fit in the future" pants, and got the shock of a lifetime. They fit! Turns out I have dropped 60+ Lbs weight, and HALF A FOOT off my waistline!
- 450+lbs to 190lbs in 1.5 years - Befoe & After pic
- HIT GOAL WEIGHT TODAY! F/20/5'8" - 170lbs --> 139.4lbs
- I’m no longer overweight!
- It’s All Fake
- NSV: I pushed through my denial and shame and logged every single thing I put in my mouth.
- I’m at a place where I’m the happiest I’ve ever been
- Hit my 40 lb goal weight!
- Just stepped on the scales for the first time post-Covid. It's not good. Here goes Day 1.
- 13 weeks in and down 55.4pds!
- High Caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women
- I am finally losing the weight at a slow and sustainable rate and it feels so much healthier, and much less stressful.
- I've lost exactly 100 pounds in almost exactly 6 months (April 28th will be 2 months)
- Running with LoseIt - 4/26/2021 - Slower, Longer, Better
- I experimented with a new idea to satisfy my cravings: Micro Snacks
- I’ll be darned if I can’t help be giddy. Riding that high!
- Is the Anti-Diet Movement confusing anyone else?
- Beginner with health problems, questions, and a LOT to lose
- [Challenge] European Accountability Challenge: April 27th, 2021
- NSV My life jacket for kayaking doesn't make me feel like I am the Michelin Man anymore!
- SV/NSV Feats of the Day - Tuesday, 27 April 2021: Today, I conquered!
- feeling confident to lose weight and feel happier
- 30 Day Accountability Challenge - Day 26
- 24-Hour Pledge - Tuesday, 27 April 2021 - The Plan for Today!
| Posted: 26 Apr 2021 09:02 AM PDT TL;DR: swapped brewing tackle, ate more, exercised less. I don't expect anyone to read this. In fact, I know none of you will. I just wanted to share my joy; and this sub required me to post a text body to post the title. So... here goes! Mid-December of last year I decided to change a few things to see if it worked. Spoiler alert... it did! The first thing I did was STOP weighing myself, and just followed my weight loss plan. I knew I was good at numbers. And I knew that the numbers SHOULD work. So I decided to ignore the scales. They could be wrong, and if they were, the incorrect over weighing would make me give up. Next up was the weight loss plan. It was simple: CICO. I needed to find a way to CLOSELY monitor my calories, so I went onto a "meal replacement" product. Basically, it's low-carb high protein shakes. This was good for me because I'm diabetic, and a grazer. (basically... carbs are bad. M-kay?!" If I could portion out ≈ five 400cal meals, I would have enough to keep me going, and with a ≈ 700 calorie deficit each day on top of that too! (my TDEE is 2700 approx.). I used to hate cooking, so I would cook three large meals a day and graze between. But... Thanks to this constant supply of food, I stopped grazing. It was as if my gut shrank because it knew it didn't have to stretch to hold large meals. I literally started to eat more... or so my gut thought! On top of this I decided to cut out all milk and 75% of the sugar in my brews. It turns out that five lots of half litre brews with a total of 20-30 sugar cubes and half a liter full fat milk (between them) equated to ≈ 1000 calories. So, I changed to fruit/herbal tea and dropped the sugar to two cubes a brew; and that ≈ 1000 a day is now ≈ 160. Don't get me wrong... it wasn't an immediate change. I dropped the sugar by one cube per brew, every two days. It's true what they say... the little changes add up! So... so far there is a weekly ≈ 3500 calorie deficit on the meals, plus ≈ 5,800 off the brews. That's over four days worth of calories saved each week! I also decided to walk more. Mostly an hour or so at night just before bed. So far... so good. It's a few months since I began, and I just bought a bike. This is hopefully going to be good, low impact exercise on my arthritic knees. I got it because I know that soon, I will have to exercise more. My weight loss will plateau out, and I will have to either eat less, or exercise more. And, because I like food...a lot... I decided to exercise more. Don't worry though; I am in regular talks with my Doc, and other healthcare professionals. They are all aware of my changes, and Doc will run tests and numbers every four months for me, to monitor things. Here are a few things I didn't expect:
Anyway... when I finally get to a good body fat percentage, or I get to a place where I am happy, I will reassess my meal plan and exercise routine. This all seems like hard numbers, but it's only short term, until I get into a new healthier lifestyle. Famous last words time: "I wish I had done this sooner!" [link] [comments] |
| 450+lbs to 190lbs in 1.5 years - Befoe & After pic Posted: 26 Apr 2021 03:38 AM PDT https://imgur.com/gallery/DOHOXum 1.5 years of One Meal a Day, Keto, & Resistance Training. I am 33 years old and 6'0''. Currently working on body recomposition. Hopefully this inspires someone to keep pushing to achieve their goals...it can be done. I ate one heavy ketogenic meal a day focusing on protein and fats with minimal carbs (20g or less). I only ate whole foods like chicken, beef, pork, eggs, fish, vegetables, salads, etc. I only drank water and sometimes used unsweetened almond milk for my protein shakes. I ended my meal with 3-4 tbsp of apple cider vinegar (with the mother). I started my resistance training with https://stronglifts.com/5x5/ and then gradually modified it as I became stronger and more flexible. Added in small HIIT sessions for heart health and endurance. I did my resistance training BEFORE my OMAD and always broke my fast with a lean protein shake (100% whey protein isolate). There were also times when I did extended fasts (7 days) for autophagy; https://www.medicinenet.com/how_long_do_you_need_to_fast_for_autophagy/article.htm This helped accelerate fat loss and also tighten up loose skin. I made a similar post a few days ago on a different subreddit and got so much positive feedback that I thought I'd post here as well. All questions welcomed. [link] [comments] |
| HIT GOAL WEIGHT TODAY! F/20/5'8" - 170lbs --> 139.4lbs Posted: 26 Apr 2021 09:35 PM PDT Here's the before and after: https://imgur.com/a/FfXuXtG Reading through this community has been tremendously helpful to me as I've been losing weight, so I wanted to make a post a) to celebrate that I reached my goal weight, and b) to add the knowledge I've gained throughout this process to the wealth of knowledge already in this sub. Backstory: I cannot say I've ever *truly* struggled with my weight. I was never so thin that people would actually refer to me as skinny, but never so heavy that people referred to me as fat. At my heaviest, I was barely in the overweight category on the BMI scale. I'm often told I carried my weight well - nobody believed I was 170, mostly because I'm fairly tall and carry extra weight in my butt and thighs, which is definitely *in* right now (skipping the commentary on body type 'trends'...) Regardless, I finally decided I was *not* happy at this weight. I felt better a few years ago at the same weight when I lifted weights constantly and was very strong, but I'd been out of the gym a long time by then (January '21) and felt slow, soft, bloated, tired, not confident, etc. Timeframe: I weighed in at 170 at a doctor's appointment in late December 2020. This was at the beginning of Christmas break. Over Christmas break, I went back to my job at the nursing home and ran like a crazy person all over the COVID unit for a month. I made no purposeful changes to my diet. I had another doctor's appointment right at the start of second semester (late January '21) and had lost five pounds, so I was at 165. Lost the remaining 25 pounds between late January and today. 170-->150 was fairly easy and did not take that long. 150-->140 would've been similar if I had not plateau'd at 142.9 for 12 days. That sucked and was mentally miserable. Method of Exercise: I love lifting weights and pushing myself in the gym. Truly, nothing sets my heart on fire like that does. I stopped lifting after my freshman year of college (finishing up junior year right now) because I went back to work 60+ hours a week, then when summer ended and I planned to go back to school (and therefore have more time for the gym,) I got mono and barely dragged myself through first semester of sophomore year. Halfway through second semester when I started going again, COVID hit, and boom, no more gym. Gyms re-opened but I was now back at home with no gym membership (used campus gym for free at school) and just didn't go back. So, in January I got myself a gym membership and started lifting again. I like to lift 5/6 days a week for 30-50 minute sessions, but sometimes that is not realistic given my school schedule. I also always do 10-20 minutes of incline walking on the treadmill after a lift, and sometimes I will do an ab workout. If I can't make it to the gym, I go for a 30-45 minute walk outside. Some days, that is all I have time for, as the gym takes a lot of time because I have to drive 20 minutes there, stretch, lift, walk, and then drive home. I've also tried to increase my NEAT. Using the rings on my Apple Watch has helped me do this, especially the stand ring. If I haven't stood in an hour, that's a great excuse to run the garbage outside, fold a few pieces of laundry, play with the cats for a couple of minutes, etc. This was not a huge change by any means, just being more mindful of when I'm sitting and focused on studying for far too long at a time. Method of Diet: Diet/nutrition is what always stopped me from reaching my goals before. I've had a few phases in life where I've been awesome about exercising very consistently, but I never made the necessary changes to my diet. Ultimately, diet is what's most important, as diet will be what carries you through losing/maintaining weight when activity levels decrease for whatever reason. Before I lost weight, honestly, I ate too much and I ate garbage. I live with my 6'2", 200 pound, *very* active boyfriend and thought I could eat like him. Not true! I need way fewer calories to fuel my body. So, I downloaded MyFitnessPal, bought some measuring cups and a food scale, and got to work. At first, my target number for the day was 1690. It amazes me now that I struggled for the first few weeks to stay under that number, as now, I have a hard time getting above 1200. Take that as evidence that you just have to push through those first few weeks. You will be uncomfortable, you will be hungry, but your body will adjust and you will learn the difference between real hunger and a craving. Also - I used CICO *only.* I did not cut out any food groups or consciously try to limit carbs or fat. I did purposely increase protein intake to support muscle growth (as it's very hard to build muscle while in a deficit,) but that's all the more attention I really paid to macronutrients. Some of my favorite/the most beneficial changes I made to my diet: - Unsweetened almond milk instead of whole milk/coffee creamer - Lean ground turkey instead of ground beef - PAM (cooking spray) instead of butter/olive oil (seriously, saves so many calories and tastes the exact same) - Popcorn instead of chips - Low-calorie toppings/dressings/flavor boosters (? - don't have a good word for this.) I ditched the ranch, French dressing, shredded cheese, butter, cream cheese, mayonnaise, etc. Now, I go for more spices, hummus, and mustard. Pickles, banana peppers, mushrooms, onions, and cucumbers have a special place in my heart for adding so much flavor to meals without the calories. Conclusions: Losing weight is simple but not easy. Losing weight is a mental game more than it is physical. Like I said, your body will adjust to its new calorie intake. However, you have to be mentally prepared to grind through the boring stuff like weighing food and eating carrots instead of chips every day, and mentally strong enough to not break and go back to old habits when you hit a plateau. You do not get to choose where you lose weight. When I put the pictures side-by-side now, I can see that my legs leaned out. I wanted them to lean out more, but they didn't. Instead, I lost most of the weight off my gut (not complaining about that, either) and my upper body - face, chest, arms, etc. If you're still reading this, wow and thank you! I know this is long, but I don't have a ton of people to share this journey with and I want to be helpful to anyone else who may need the information. Unfortunately, fitness/nutrition information on the internet is mostly garbage and communities like this really help to cut through the crap. [link] [comments] |
| Posted: 27 Apr 2021 12:00 AM PDT 17F 5,5 SW: 176lbs CW: 150lbs GW: 140lbs Hi Everyone. Just thought I'd share some exciting news! I've been on my weight loss journey since around November and am officially down 26 pounds. The past 3 weeks have been a little off, defiantly overate as it was my birthday and had some bad days. So I am a little behind from my time line but that doesn't bother me anymore as I will still reach my goal even if it's a week or so later. But I've finally reached a healthy weight and bmi, I'm no longer overweight! It's the final stretch now and I'm so proud of how far I've come! I've been overweight my whole life so far, and to finally become a healthy weight is such an achievement for me and I'm so proud of myself! I hope this inspires and helps to encourage others to reach those milestones! Thank you to everyone for all the advice on here :) [link] [comments] |
| Posted: 26 Apr 2021 11:56 PM PDT A few years ago, I had the displeasure of sharing a hotel room with an "influencer" for a week in New York City. Long story short, I went to a university that attracted tons of rich kids, and my journalism class included a university funded trip to NYC. I ended up bunking with this particular girl, and spent the entire week sharing meals with her as well. This is the type of girl who posts multiple extravagant meals/drinks a day in conjunction with extremely flattering bikini photos. The girl is attractive, I won't lie. BUT, living and eating with her that week showed me that she literally ordered expensive meals and drinks, took a gram worthy pic, maybe a bite or sip or two, and left it. The experience of being close to an "influencer" changed my perspective. You absolutely can't indulge in that lifestyle all the time and still look like that, but it pays to be able to pretend that you can. So next time you feel bad that a hot, skinny person can eat or drink X and stay cute, realize that there's a possibility it's probably fake. CICO doesn't lie and even 'hot girl summer' is regulated by it. Also, never feel ashamed for eating. We have to eat to survive. Rant over ❤️ [link] [comments] |
| NSV: I pushed through my denial and shame and logged every single thing I put in my mouth. Posted: 26 Apr 2021 10:31 AM PDT Even writing this out makes me cringe because I'm embarrassed. I've been at it for about two months now. I've made a lot of changes that I'm really proud of, including giving up alcohol, soda, and fast food. I've also only binged once over the last 8 weeks and that's huge for me. However, my weight wasn't changing and I was getting frustrated. I've always been in such deep denial about how much I eat, with my biggest issue being not logging the snacking I do at night. I figured not logging it was fine since what I was eating during the day was so vastly different than what I was eating before starting this, and that that would be enough. I got a PM response from a progress pic I posted that stated very clearly that I am eating too much, and that it's the only logical explanation for hovering at the same weight for two months. I decided to bite the bullet and log every. Single. Thing. i put in my body on Saturday and Sunday. I was horrified. I ate 2900 calories. I cried and cried, cried some more, then wrapped it up with a little bit of a cry. I have a meeting with my dietician tomorrow and I'm feeling much more honest about my habits, which in turn will help be adequately plan my meals this week. This is a weird victory but it included looking at myself in a way that wasn't favorable, but I finally really looked at myself and I think that's going to be a game changer for me. [link] [comments] |
| I’m at a place where I’m the happiest I’ve ever been Posted: 26 Apr 2021 11:54 AM PDT (5'2 137-114) pics: https://imgur.com/a/YvCOK0u My whole life I have struggled with depression and anxiety. The thing about food, is it's so widely available. It's easy to click or push a button, and get exactly what you want. I used food for comfort, and had a habit of binge eating. I would diet and loose , then binge and gain. The cycle was endless. My blood pressure was high, and I was getting chest heaviness when walking up stairs. I was only 23/24! So this to me was very scary.. Additionally being a nurse I wasn't oblivious to all the health issues that arise with being overweight. One day, I decided to sign up for a 2 year gym membership. Little did I know, how much that would change my life. At first l only did cardio. I didn't see my body changing - but cardio was all I knew. I was already so anxious,and it was hard to break free of routine. Gym anxiety is a real thing ,and I struggled hard with it. I decided to switch it up, and pushed myself out my comfort zone, and tried weightlifting. Game changer. There was something so satisfying about getting stronger, so I continued being consistent and saw my body change. With that, my diet changed. I never followed any nutrition plan, but what I did do was make healthier choices. Half my plate would be veggies, then a protein, and maybe some form of carb. I would subside rice for cauliflower rice , or do a mixture. I focused on fuelling my body, but in a healthier way . No unsustainable diets this time. Also, I would indulge once in awhile. I would never say "no", so it never felt like I was "cheating ", then I would get right back on the train. Because of all this, I developed a much healthier relationship with food. This journey though, has been about so much more than weight loss. It's been about self love, empowerment, and becoming the best version of my self. By over coming challenges, and being honest about my struggles with mental health. While, learning to create healthier habits that are sustainable. Being both physically and mentally healthy, is of utmost importance to me. I have made it my number one priority because, the best investment you can make is in yourself. I truly believe if you feel good on the inside, you begin to take pride in how you look. It's been really rewarding to have my mindset shift, and seeing myself progress. A much healthier and most importantly, happier person [link] [comments] |
| Posted: 26 Apr 2021 05:35 AM PDT After & before: https://imgur.com/a/8vquk6H I spent a lot of time lurking on here while I was losing the weight so I figured why not share the win here! We're still on lockdown here and I live alone so basically nobody has any idea I did this, and I actually feel a bit embarrassed and insecure so I'm hoping to build my confidence a bit. I had some very serious mental health struggles which led me to the weight that I was, so it does feel nice to have accomplished this, both for my physical health but way more so for my mental health. I hope that if there's a way I can support or encourage someone who feels the same way that I can be helpful. The mental work of learning to care for my body - BEFORE WEIGHT LOSS - was the key. I laugh now to think about all the affirmations I used to say in the mirror every day that I did not believe at all. Guess it worked though! My goal was 40 lbs so I've surpassed that - although the progress pic is from 40. I'm 5'3 in case it matters, which puts me at a loss of about 28% of my body weight. The next step for me is to build muscle but I'm happy just practicing maintenance for now. Let me know if you have any qs! :) Sorry the pics are pretty low quality and I had to crop them / censor my very identifiable tattoo - just trying to stay safe! [link] [comments] |
| Just stepped on the scales for the first time post-Covid. It's not good. Here goes Day 1. Posted: 26 Apr 2021 06:11 AM PDT Well, I know Covid isn't over, let's say today is the day I've decided to stop using it as an excuse. I have officially gained 22kgs. Which Is insane. I am so disappointed with myself. But it wasn't a write off year: I've moved in with my long term boyfriend, and have gotten engaged, which means I have a goal date: my wedding day. SO, Age: 28 Weight: 284lbs Goal Wight: 184lbs Height: 5' 7" Gym membership: Purchased Diet plan: Part of the gym membership includes talking with a nutritionist, I'll be fashioning that around my exercise. Wedding date: June 18 2022. 100lbs in slightly over 1 year. Wish me luck :(. [link] [comments] |
| Posted: 26 Apr 2021 07:10 PM PDT The past 13 weeks have been hell but i will be damned if i didnt need it. I am 5' 10" 31 year old guy that 13 weeks ago was 318pds. I would never have hoped to get down to 262.6 in this amount of time let alone at all. I know i still have a long ways to go as im aiming for 200 by the end of this year (my shoulders are as broad as a barn so i should be pretty trim at 200) I've been counting calories on the fat secret app and been biking at the gym 5x a week until recently when i subbed one of my biking days for a weight lifting one. I only bike for a single hour but have been pushing myself harder and further. I started out only being able to do just under 12 miles to me setting a new personal best at 22.54 miles today. (Difficulty 7 on hill plus mode for context) I started keeping myself at 1842 calories a day but just last week dropped it to 1546 and am only starving a little bit so ill call that a win. Its been hard and i know without the calorie counting app to keep me honest i wouldnt have been able to stay on track. Accountability is key. I would have shared a before and after pic but i lacked the foresight to take a selfie when i started this and to be fair i was quite ashamed of my appearance so even if i had thought of it i probably would have chosen not too. I was obese and even now after 55.4pds im still quite fat. Every day continues to be a struggle but so far its a struggle i am winning. But i look forward to the day i hit 200. I do t think ive been 200 since 9th grade. Wish me luck and may fortune smile on your health. [link] [comments] |
| Posted: 26 Apr 2021 04:23 PM PDT I was searching up when a good time to eat dinner would be, as my meal is pretty much always the last activity I do before my nighttime routine (i.e. about an hour before bed). In addition to discovering that leaving a 2-4 hour gap between bedtime and the last meal is recommended for digestion/melatonin release, I found a REALLY interesting study! https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460 Long sorry short, a ground of 93 overweight/obese middle-aged women with metabolic syndrome were randomly split into two groups for a 1400 kcal weight loss diet, a breakfast group and a dinner group. The former ate their biggest meal in the morning with smaller meals throughout the rest of the day, while the latter had the opposite pattern. The breakfast group experienced significantly more success than the dinner group, even though the nutritional content + overall caloric intake of the groups were the same. You can check out the changes in blood pressure, waist circumference, and more within Table 2 of the paper — most notably, the BF group saw an 11% decrease in weight over 12 weeks while the dinner group saw only a 4% decrease. They also had lower drop-out rates from the study. Big ideas of the study, taken from the paper's conclusion: "Our findings demonstrate that the same caloric intake throughout the day for a period of 12 weeks leads to a different final body weight and glycemic response. This concept is novel, as dietary interventions nowadays take into account only total daily energy intake rather than the timing of food consumption." "our results demonstrate that high‐calorie breakfast shows increased compliance and is more beneficial than high‐calorie dinner for weight loss, insulin sensitivity, and hunger suppression." I really hope this starts a good discussion — I found these results compelling, particularly because the research seemed to put in quite a bit of effort to consider potential obstructions! It seems to contrast the idea that meal timing doesn't matter unless you're an athlete... [link] [comments] |
| Posted: 26 Apr 2021 02:35 PM PDT I was a crash dieter from the age of 14. Looking at me, you'd probably never think weight was something that plagued me. I was never super model thin growing up, i always had thick thighs and a butt... but I was never truly overweight either. I've consistently remained under 130 most of my life at 5'2, but I always felt the pressure to be paper thin for the approval of everyone. Food was comfort, and guilt, and shame... and my relationship with it sucked. I don't need to share anymore triggering details, but i'm sure you get the picture. Often I'd crash diet, and fast, and starve myself throughout my high school and college days. Hoping to one day get to 110 lbs and then I could relax. Dieting became associated with pain... and often I'd then use the control with food to punish myself for break ups and failures in my life. But then as soon as I felt a bit better, I'd eat myself back up to the weight I was at... and the self loathing just grew and grew. It was a disorder. A bunch of therapy later, and a few extra covid pounds... I was 135 and feeling uncomfortable and out of shape, but finally in love with my own potential. I decided to approach a new lifestyle, and never diet again... this time with the attitude that this change was for me. I gave myself the love and patience that I'd never administered to my teenage self. I rejected the idea that I was only acceptable as a size zero, and that my health was far more important than any set of societal expectations. So i began running, painfully at first. Huffed my way through a mile, and then 2 miles. Then experienced my first runners high. I remember bursting into tears shortly after breaking my PR within a month and feeling this euphoric sense of satisfaction, I felt alive. I started making protein shakes and eating tons of leafy green recipes that looked beautiful on pinterest. I became excellent at cooking with fresh produce, and hiking up a mountain for my photo excursions became much easier. I started to enjoy the feeling of sweat on my face. My sleeping patterns got better and all the quiet time spent in lockdown was redirected to meditation and phone calls with friends I'd ignored during my yoyo phases of self loathing. When did I start this change? February 1st. I've lost 8 lbs and today was the first day I stepped on the scale since mid 2020 when I was climbing to 140. The number did little to impress me, mostly because the empowerment of changing my lifestyle for the better was far more satisfying than the number on a scale. It was something I could finally sustain without the anxiety that I'd pile the weight back on, or faint in the middle of a workout. However often you hear this message, just know that it matters so much to view yourself as that vulnerable young child who needs to be loved and cared for. We only get one body. Treat it well, and make it strong. [link] [comments] |
| I've lost exactly 100 pounds in almost exactly 6 months (April 28th will be 2 months) Posted: 26 Apr 2021 01:56 PM PDT The title is supposed to say "April 28th will be 6 months" not 2 months, sorry!! Here's my progress picture: https://i.imgur.com/Zu1GtJj.jpg The short version of the story is basically: I'm 33 years old, male, 5 foot 7, and was 287 pounds in October 2020. I weighed in this morning at 187 pounds. I made the decision to do something about my weight and health on October 28, 2020. I starting eating a low carb, high protein diet and I exercised a ton. Like, a crazy amount. More than is probably feasible or maybe even healthy for most people. I got a DEXA scan a few weeks ago and I was at 18% BF at 195 lbs. My final goal as of now is 175 lbs although I recognize that the scale number is not that important to me, I just want to like how I look and I'm not quite at where I want to be yet. I also recently injured my left AC joint falling off my bike and have been unable to workout for about 3 weeks but have maintained my cardio and have continued to lose since then. The longer story: I'll preface this by saying that I was a competitive tennis player and rower ("crew") in high school and was very active in college, albeit non-competitively. I gained like 130 pounds over several few years post-college, but I did continue to work out sporadically during that time. I say this to indicate that while I have certainly increased in muscle mass and strength while losing the weight, I had a fair amount of muscle prior as well. So I didn't put it all on in just these last six months. I made the decision to get healthier on October 28, 2020. I was feeling pretty down about some personal romance issues (lol) and also realized I wasn't going to able to overcome them or many other things I was unhappy about without getting my ass back into shape. As I imagine is usually the case with this sort of thing, the weight was really more of a symptom of other underlying problems/unhappiness. Anyway, I've been eating a low carb, but not technically keto diet for the duration of this time. High protein, lots of vegetables. I don't have a problem eating the same thing daily. I eat a lot of turkey burgers, lettuce, broccoli, chicken, etc. I sometimes eat salmon or a steak if I'm feeling fancy but I have to save up calories if I'm going to have a huge ribeye or something. And I cut out alcohol. Huge issue. I was overconsuming alcohol big, big time. The pandemic made it worse for awhile. That alone may be the most important thing I cut out if only for the long-term health and mental health issues, notwithstanding the effect it has had on my weight loss. I try to keep myself to about 2200 calories a day but I do cross over up to 3000 with some frequency because I am doing a huge amount of physical activity. I'm currently biking around 45-60 miles every day (2-3 hours of biking, between 18 and 20 mph) and working out using a modified P-P-sorta-L routine at home with dumbbells--mine are adjustable up to 150 lbs on each side. I floor press ~220 right now, so I won't be advancing past what I have available for awhile. I recently started adding about an hour of running in the evenings because I know I've become very adapted to the biking. So I run about 25-35 miles a week. I also walk an hour in the evenings some days, but that's more to have some "thinking time" rather than specifically for the exercise aspect. So total exercise is: probably an average of about 350 miles a week biking, about 30 miles a week running, maybe 10 miles a week walking, and weight lifting 5/7 days a week. I say "modified" PPL because I have bilateral SLAP tears (labrum tears) in my shoulders, so I can't do things like the bench press; I do a floor press instead, as mentioned above. And I say "sorta-L" because I don't really try to hit my legs too hard. I only do fairly lightweight Romanian deadlifts along with various hip stability exercises (clamshells, monster walks, banded box squats, and so on). I know my knees are under a lot of pressure from the constant biking and I have had knee injuries in the past, plus I'm happy with the size of my quads/hamstrings/calves just from the biking and RDLs, so I don't feel much pressure to go for heavy squats or anything. I started out biking even more than I am now. I biked something like 1000 miles in a couple weeks back when I started and actually dropped 25 pounds in a very short time (much of it water weight I'm sure, but it was still a huge number of calories to burn for my weight at the time). I injured my knees from biking too much and had to take time off the bike for all of December and January. Not recommended, but I'm being honest about what I did. I lost very rapidly at first but seem to be in a pretty consistent pattern of things plateauing for 2-3 weeks at a time and then wooshing over a few days for the last few months. It averages out to about 2-3 lbs a week, or 10-12 lbs a month. I carry the last of my fat in, as far as I can see, the following order of most to least: belly, thighs, calves, arms, chest, face. I don't really care too much what the scale says, I just want to be happy with how I look. It sounds vain but right now I'm most eagerly waiting for the last bit of chub in my cheeks and neck to go (harder to see because I've chosen the best pics of myself, of course). I think they'll be last to go, unfortunately, lol. At least that ensures I'll finish the job, I guess! Ultimately I feel better in so many ways, more energetic, and happier and more confident socially and elsewhere as I get "back" to where I used to be. It's intense how much of our value we tie up in our appearance (or at least it is for me). While I wish I had more confidence without needing to feel good about myself physically that's just how it is for me. [link] [comments] |
| Running with LoseIt - 4/26/2021 - Slower, Longer, Better Posted: 26 Apr 2021 10:46 PM PDT This is a somewhat 'weekly' post for the runners of LoseIt. All levels of runner are welcome here, from first timers to experienced marathoners. We welcome someone who just ran for the first time or is just starting couch to 5K (r/c25k) as eagerly as someone who has thousands of miles of experience. This post is for sharing your weekly progress or excitement with running. From training you got in this last week, your first run, a virtual race, or a real race, we'd love to hear what you did. Got a running related NSV (non-scale victory), we'd love to hear. Have a question or need advice, we are here to help. In addition to sharing your progress each week, I ramble on about some topic related to running. This week's topic -- Slower = Longer = Better Note: Sorry I've missed the last two weeks due to my work. It's just been solid busy for 9+ months now. SlowerI can't say this enough to new runners. Go slower. If you are looking to be a distance runner (5K and longer distances) and you are starting out you are likely going way too fast during most of your runners. Running ability is a function of aerobic endurance. And endurance is built by going longer and longer. To run longer, you need to run slower. This eases up on the effort and allows you to progress to longer workouts. I know you want to go out and run and feel fast. I also know there's some speed you may feel you need to go to be running -- or you just only know running as fast. Distance running is more guarded than that. You need to run at a speed to complete the distance. Even at a 5K distance you can go out and run the first 5-10 minutes too fast and be done, nearly puking from overdoing it and finish in 120-150% of the time you run if you just ran the speed that you can hang on to for five kilometers. LongerRegardless of what speed you go, hanging on to run the full distance you set out is the goal of distance running. When you line up at the 10K start line, you are out to run 6.2 miles without stopping at a speed you can hold onto, and maybe kick it up a little in the back half. 10K is a decent distance, and one most people take around an hour or more to complete. When you train as a novice to run a 10K, you likely train yourself up to 5-6 miles or 60 minutes of continuous just prior to the race. Come race day you are just capable of running that distance with a bit of stretch from your longest workout. That's a solid plan -- and it about getting to that 5-6 mile or 60 minute continuous run. To get to that soonest the key would be prolong your workouts, keep your continuous running time getting longer and longer and maximize it. As a new runner, the best strategy here is a slower pace. As a intermediate runner, you push past the distance, though. To train to run a faster better 10K on your second outing or third, fourth, etc. You'd like aim to have your longest run exceed 10K by a wide margin. I'd recommend a 8-10 mile long run. This combined with shorter than 10K distance tempo workouts and 1K/800m repeats, you'd get your speed up. BetterThe best strategy for getting better is to run more. The best way to do that is more slow runs. Why?
Slow long runs make is easier to run shorter distances, faster. You have a problem holding onto that desired speed for a 5K? Try running 30-45 seconds less per km/mile for as long as you can as counter point to mock race workouts. Recover well, say 2 days off. And then go pound out that 5K again. Not all training should be slow running -- but I recommend it to new runners looking to get up to that 5K, 10K, or half-marathon goal race. The key is more slower running. Recovery Update I hurt myself back at the end of March and I'm pretty recovered, but I'm also de-trained. My strategy coming back from injury is always a prudent progression of easy workouts to build back up. I've had a few training runs building back up -- first was 20 continuous minutes. Then 25 minutes. Then close to 30 easy minutes of running. I likely could have went out and ran 45-50 minutes my first run. I had it in me in terms of cardio but I like to ease back into running. It's hard on the body and I've been down more than few weeks. I'm similarly ramping up my rowing. 2K, 3K, 4K rows. Each a little harder, but these are all quite short in duration. And I'm recovering well after all my runs and rows. 2-3 days for now. Since I'm doing rows and runs, it usually means row one day, run the next day, then day off (I walk 15K steps/5+ miles). Then back at it again. Running Sock Shoot Out Update I have my order of socks together -- I'm going try the lastest from Injini, Swiftwick, Feetures, Drymax, Smartwool, and Saucony. I wasn't going to try Injini's, but I actually got a blister on my first run back between my toes! I think that was a sign to try them again. [link] [comments] |
| I experimented with a new idea to satisfy my cravings: Micro Snacks Posted: 26 Apr 2021 10:34 PM PDT I don't know how many other people experience food, but for me it's generally about the texture. As it turns out, eating normally means I only experience the texture of food for a tiny bit in each bite since I eat very fast. Today I was really tempted to go for a snack, but instead of taking a handful of peanuts as I normally do, I took just 3 nuts. I figured that even an extremely tiny amount would still allows me to experience the texture of eating peanuts, while still not being that much. As it turns out, it totally worked! Since I wasn't actually hungry I didn't need to feel full, and since all I wanted was to experience the texture again, eating 3 peanuts turned out to be just as good as eating 30. I rolled the peanuts around in my mouth, chewing slowly and carefully as I felt the salt dissolve on my tongue. It was actually pretty interesting to take a full 2 minutes to consume what I'd normally swallow after a few seconds, and by the end of it I was happy both that I'd had fun eating and that I hadn't ruined my meal plan for that day. I wonder if I could apply this concept to other kinds of food as well. Given that I have a "one snack per day" rule, I wonder if I could increase my satisfaction by turning, say, a 200 calorie granola bar into 3-5 "micro snacks" by only having one bite every few hours throughout the day. That way instead of eating the entire bar in one sitting and then being tempted for more snacks, I simply take one bite to have something in my mouth and then there's more bites still left over for when I get cravings later. It'd be the best of impulse and long-term planning at the same time: I get to satisfy myself now, but it's part of the long term plan to satisfy myself by doing something very small. In theory, I think this is a great idea. Food doesn't taste better on the 10th bite compared to the first, and if I've gone too long without a texture/flavor, then all I need is just that first bite. Think of it like the culinary equivalent of scratching an itch: instead of enduring it all day, I can do something small to get it out of my system. I also think the micro-snack idea would allow me to have a greater variety of snacks throughout the day. Instead of just saying "Oh, I had my M&Ms today, I'll have to wait until tomorrow for pretzels.", I can have one micro-snack of 2 M&Ms and another of 2 mini-pretzels. I would get the experiences of eating both without the calories of eating a full serving of either. Of course, I'd be careful about micro-snacks adding up, so I'll either try to keep the snacks very small (i.e. think literally one or two mini pretzels when a serving would be 10-20) or take a conventional 100-200 calorie snack and divide it up throughout the day. Has anyone else tried something similar? Are there any "plot holes" in my idea that I could be missing? [link] [comments] |
| I’ll be darned if I can’t help be giddy. Riding that high! Posted: 26 Apr 2021 10:15 AM PDT The difference from one week to the next on my test-fit shirt is awesome (nsfw underwear and torso too). I must have been retaining water and I love seeing the folds in the fabric along my torso this week. M/39 5'10 234 lbs. Down 31 since January. I did a ton of raking up the yard yesterday, had a great day of sightseeing Saturday, and a cool 3.5 mile run Friday night. Food feels easier to avoid but I still have cravings. Borrowed from today to account for a snack last night (probably after midnight so it's ok. Lol). Once you hit that high, just ride it. What are those moments you've all had where you feel great and realize it's really working? What sets you back? How have you overcome? [link] [comments] |
| Is the Anti-Diet Movement confusing anyone else? Posted: 26 Apr 2021 12:52 PM PDT A little background on me, i'm a late 20's female who has been trying to lose weight my whole life with some success. I have about 70lbs i'd like to lose. My mind is easily swayed and I am easily influenced, and it has caused a lot of struggle for me in this weight loss world. if someone spent 10 minutes promoting weight watchers to me, i would think that's the best way to go. but then if someone promoted cico to me the next day, i would think that's the best way to go. lately, i've seen a lot about IE and am wondering if thats the best way to go about this. but the one thing that's really confusing me is all of this stuff lately about "anti-dieting". no tracking, no restricting, HAES, body positivity, etc. i can't tell you how many posts and videos i've seen telling me that any sort of tracking will not be sustainable, and that i will either put all of my weight plus more back on or will need to stay on whatever program i choose for the rest of my life. i really don't want to be one judging others, but i feel like the people promoting anti-diets are never overweight. and they're always like "tracking is insane! you should never have to measure out exactly how much salad you can have for lunch! i'm going to have this huge salad and not feel bad about it!" like okay yes, except you apparently want a salad for lunch whereas i would rather have pizza and wings..... i feel like i'm in a different world. the thing is, i have health issues that are made worse by my weight, and would improve if i lost weight. i want to be smaller and feel stronger. i want to stop binging. i want to have a healthier body in case i decide to have kids in a few years. the anti-diet idea is so enticing because i'm exhausted with yo-yo dieting, tracking, and restricting. but i also want to weigh less for my health, and i don't know if i can just do that the way people are promoting with the anti-diet. I really like the idea of IE, but i want to lose weight. i'm just worried that if i do CICO and lose 50lbs it's not going to be sustainable like the anti-diet movement says and i'm just going to put the weight back on. i'm sorry if this post is confusing.... i'm very confused. does anyone else feel the same way? I feel like dieting has always kept me in check and actually found it sort of comforting, yet exhausting. but now this whole movement saying it's evil is making me wonder if this is going to come back to bite me in the future, if i don't want to count calories for the rest of my life. Would love to hear other peoples opinions on this. Thanks for reading. [link] [comments] |
| Beginner with health problems, questions, and a LOT to lose Posted: 26 Apr 2021 07:17 PM PDT Hi, I'm F(28) and I've been over weight all my life. I'm currently around 300 lbs though I'm not positive, and I've been that way since my teens. I'm pretty embarrassed but trying to be open about my situation to try and help myself and get help from you guys as best as I can so please be gentle. And it's gonna be a lot, I KNOW, bear with me if you're ready. I was always a big kid, and just never lost the weight. Genetics play a big part, my immediate family is all heavy, not just heavy, but stocky. Even at a healthy weight we are.....sturdy people. So as well as a bad up bringing, I didn't grow up with healthy eating habits at all so now I'm deciding to work against a life time of bad choices and try to change it. Problem is, my weight isn't my only hurdle. I've got a host of health issues that are probably either contributing to my weight or caused by my weight and I'm worried if I jump into weight loss without a little guidance I may hurt myself. I've got joint problems of an unknown type, ever since I was a little kid as far back as I remember ALL my joints pop and crack with any movement, even my elbows ache and crack so I know it's not just weight like what's happening to my knees, hips and back. I'm also naturally very flexible. A nurse casually told me I have loose ligaments but I've never been diagnosed with anything officially. I have a very mild case of scoliosis so of course, my back hurts upper and lower pretty much all the time with the weight adding to it and making lower back pain worse. I've got carpel tunnel and my fingers and hands fall asleep all the time, even when I'm not using them. I might have nerve issues somewhere as holding my hands about my head for longer than a minute causes burning and tingling and numbness; my doctors getting me further testing on that issue. Laying down in bed makes my hands fall asleep and my thumb joints burn so badly that I can't stand it, and the only relief is sitting up. Even if I'm laying on my left side, my right side will still fall asleep so it's not that I'm laying on my limbs. It's gotten bad enough to cause some loss of sensation in my finger tips. I've got a thyroid problem so that makes weight loss harder of course, but I am on medication currently. I also have PCOS which can cause hormone imbalances but also I have very large cysts needing surgery on at least 1 ovary so there's always some level of pain or discomfort there and exercise has exacerbated it in the past unfortunately. I've got IBS and a lot of constant stomach and abdominal pain. And beyond that, I may have an issue with my gallbladder, though no stones have been found from past tests, but I have constant pain in that spot on my abdomen that sometimes knocks the wind out of me. Testing has shown slight liver swelling and the early signs of non alcoholic fatty liver disease. The way I store fat is maybe one of my biggest hurdles. I don't store it in my arms, or my boobs, or my legs or thighs or hips. I wish it was a little bit more evened out but no. It almost all goes to my middle, aka my tummy, especially lower abdomen just above the pelvis. It hangs, and I know even after much weight loss I will likely need a panniculectomy**.** Would love one actually. But it causes so much pain on my organs feeling squished and pulled, my ribs, my back especially. I can't even lift my knees up because it hangs over my thighs. I've got crazy strong leg muscles from all this but of course it's got to go. And last but certainly not least, throw in anxiety, depression, C-PTSD, and a load of bad habits and bad childhood and well...sometimes I binge eat. I can go long periods of time without eating. I work full time and regularly eat nothing from my waking time to when I get home again about 10 hours later, maybe snacking during that time and eating for about a 3 hour window in the evening. Because of my stomach issues I actually don't want to eat a lot of the time and feel sick about it and have to force myself to eat anything or even drink water, but eventually something switches and I just can't stop myself. And when I have a lot of free time, I will eat out of boredom. I also fixate on food, I love cooking as a hobby and watching recipe videos. There's a lot of times I watch tons of healthy cooking videos, but it's the same kind of fixated mentality I have even if it is in the name of 'health.' It's where I find my mind wandering without meaning to. That's basically everything. It's a LOT, I know but I'm feeling overwhelmed myself and looking for direction. I have plans and goals, so I'm not completely lost though! I do have plans to consult with my doctor about these specific issues and how to tackle them from a medical point of view and fix myself, like getting needed surgeries and testing done for everything mentioned. I'm also going to start eating a lot better, and less. I've been told the keto diet works wonders but I'm not sure a high fat diet is right for me with my liver the way it is. I feel like paleo or Mediterranean is more for me but that's why I'm here for some advice. I'm also planning on starting to include more exercise than just my daily walking but that's what worries me the most... Weight loss is my starting goal, I think realistically I'd like to start by getting down to 200 lbs, but weight loss is not my ultimate goal. My final goal is the be healthy and not feel trapped in a body that hates me and holds me back from everything. I want to be able to run again, and go on walks without worrying about how long it's going to be and how much time I'll need to spend recovering from it. I want to live a life without constant pain, I want to be able to fit into cute clothes, I want to go on hikes and explore outside (cause I live in NV, we've got a lot of outside) without worry anymore, and keep up with people on these adventures and just live my life. I want strength and stamina but first I've got to lose this weight! What I really need is guidance, especially from other extremely heavy people or people who have lost significant weight, 100 lbs or more. How did you start? What helped and hindered your early progress? For other people, maybe others with chronic illness and disabilities, if there's any exercise regimes or routines you can recommend that are low impact and not too intense but like.....actually work would be the biggest help. Any websites or links are appreciated. And yes, I'd like yoga recommendations too! Of course please point me in the direction of any more specific reddits if they fit what I'm needing, I don't use reddit much and I'm not familiar every group out there but I think a support group is something I need but am lacking. ALSO any tools you recommend? Weights, balls, mats? Where to start on that or recommended companies? I'd like to hear your stories! Even just the motivation would be awesome! Thanks in advance everybody and if you read this far, thanks again for sticking with it to hear me out. TLDR; I'm super fat with a lot of chronic health issues looking to know where to start without hurting myself...and like...if you saw all that and decided to skip it to and still want to give me your opinion maybe don't cause I already know to eat better, exercise and talk to my doctor so thank you, I'm looking for more specific advice or resources. [link] [comments] |
| [Challenge] European Accountability Challenge: April 27th, 2021 Posted: 26 Apr 2021 10:08 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] |
| NSV My life jacket for kayaking doesn't make me feel like I am the Michelin Man anymore! Posted: 26 Apr 2021 05:47 AM PDT June 23rd of 2020 I weighed 213 lbs (96.6 kilos). Not my highest weight (220/99.8) but still way too much for my 5' 5.5" (166.4 cm) female frame. I live on a wide, calm river and can kayak right out my back yard. Well, I stuffed my overweight body into my extra large life jacket and went for a spin last June. Because of my size, age (62 at the time), and the jacket I couldn't paddle properly and irritated my left rotator cuff tendon. So no more kayaking for the summer. 😔 Bought a Peloton bike that was delivered in July. Changed diet, slowly built up exercises, and just did an overhaul of my lifestyle including deleting toxic "friends" from my life. It's now the end of April 10 months later, I am down 34+ lbs/15.4 kilos (goal is to drop another 30-40 lbs). Neighbor kid is putting in my boat dock soon so I got out my life jacket and tried it on. WOW! What a difference. I don't feel like a stuffed sausage and my arm movements are not impeded in any way. I have a M/L life jacket for guests and it fits too snug but not as snug as the extra large fit me last summer! Looking forward to being much more active this summer and continuing my journey to my best life. [link] [comments] |
| SV/NSV Feats of the Day - Tuesday, 27 April 2021: Today, I conquered! Posted: 26 Apr 2021 10:01 PM PDT The habit of persistence is the habit of victory! Celebrating something great? Scale Victory, Non-Scale Victory, Progress, Milestones -- this is the place! Big or small, long or short, please post here and help us focus all of today's awesomeness into an inspiring and informative mega-dose of greatness! (Details are appreciated!! How are you losing your weight?) * Did you just change your flair? pass a milestone? reach a goal? * Did you log for an entire week? or year? * Did you take the stairs? walk a mile? jog for 3? set a new personal record? * Fit into your old pair of jeans? throw away your fat clothes? fit into your college outfit? Post it here! This is the new, improved place for recording your acts of awesomeness! Due to space limitations, this may be an announcement (sticky) only occasionally. Please find it daily and keep it the hottest thing on /r/loseit! --- On Reddit your vote means, "I found this interesting!" Help us make this daily most the most read, most used, most interesting post on r/loseit by redding, commenting, and participating often! --- [link] [comments] |
| feeling confident to lose weight and feel happier Posted: 26 Apr 2021 09:49 PM PDT im 21 and gained some weight during COVID (around 10-15 lbs) and while i am at a healthy weight, i want to get back to where i was and have been postponing it bc of finals and job stress. i am around 120 pounds and 5'2, and it has been difficult for me to figure out a plan to lose some of the weight and developing a fitness plan while making sure i don't slip into e.d. habits i had in the eighth grade. i am finally feeling a little better about beginning because ive been telling myself that i am doing this for me and my health more than anything. i was just wondering if anyone has any concrete steps and ways to go about this without retriggering that behavior. i want to eat healthier just because i want to feel better, but it's a concern in the back of my mind always. [link] [comments] |
| 30 Day Accountability Challenge - Day 26 Posted: 26 Apr 2021 05:05 PM PDT Hello losers, Monday.. It's, a Monday! 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. 12/26 days. Exercise 5 days a week: Lunch walk & stationary bike, 30 minutes each plus arm reps & posture poses. 22/26 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 Trader Joe's & comfortable sports bras. Anyone have a good not super expensive rec for a push up bra? Your turn kids! [link] [comments] |
| 24-Hour Pledge - Tuesday, 27 April 2021 - The Plan for Today! Posted: 26 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] |
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