Weight loss: Wore a t-shirt out in public for the first time in a long time |
- Wore a t-shirt out in public for the first time in a long time
- Tip: If tracking calories isn't a sustainable lifestyle, try committing to just tracking any junk food and unhealthy/unnecessary snacks to keep yourself accountable.
- Think you can estimate how many calories you're eating? You can't.
- Oh my poor feet!
- Time to start over. Gained back all the weight I lost over 2 years in just a couple months
- My first official workout is done
- Lots of NSV’s
- The Dirty "D" Word... I mean Diet
- Challenge] European Accountability Challenge: May 25th, 2021
- "This is a lifestyle change.", epiphany I keep hearing about. It happened?
- Non scale victory. Ran past a dominos.
- Finally got myself weighed and I'm so upset that I actually have to face reality
- Why do willpower and discipline have to be so complicated and have so many variables? I want to lose weight, but I’ve been trying and rebounding for months- do I need to just accept I don’t want it bad enough?
- Any suggestions for basic, affordable wearable fitness trackers?
- Daily Q&A Post for Tuesday, 25 May 2021 - No question too small!
- First 2 weeks of calorie counting
- Regaining Motivation after a Health Setback
- SV/NSV Feats of the Day - Tuesday, 25 May 2021: Today, I conquered!
- This is the lightest I have been for a long, long time.
- Fat shaming
- Day 1? Starting your weight loss journey on Tuesday, 25 May 2021? Start here!
- 30 Day Accountability Challenge - Day 24
- I Made The Mental Changes, and Now For the Physical Ones
- I got back on the horse today
| Wore a t-shirt out in public for the first time in a long time Posted: 24 May 2021 03:43 PM PDT For so long I've been so uncomfortable with my body and shape that I would wear sweatshirts/hoodies/coats and literally anything that would help to cover that up. Even in heatwaves, I would swear through shirts because I felt too uncomfortable to take my coat off. After losing a good bit of weight, I'm finally starting to feel comfortable with my body, and I wore jeans, and a T-shirt and nothing on top of it, all day today. It's a small thing, but it made me so happy and realised how far I've come, both physically and mentally. Having said that, it also made me realise. Nobody was looking anyway. If anything people were probably looking at me more when I wore 3 layers during a heatwave. Obviously we're all on here to lose weight, and thats a great aim, but don't delay your gratification until you've reached your goal weight. Live like you're already there. [link] [comments] |
| Posted: 24 May 2021 05:37 PM PDT Sometimes it's the lack of accountability for my snacks that makes me spiral out of control in my diet because I think buying that chocolate won't matter. I have used Noom for months to track my diet and it's very educational on how much food I need and how not getting enough food one day can lead to overeating for a couple days afterward. But it gets cumbersome to track every food when I'm eating out. If I have to log that chocolate or sugary coffee I find I remember that it does matter and that it does go into my weight. always tracking the junk keeps the habit alive too so I don't totally ignore my calories. [link] [comments] |
| Think you can estimate how many calories you're eating? You can't. Posted: 24 May 2021 06:25 AM PDT Hello, I'm back with a new post after quite some time. Today i want to talk about calorie counting and overestimating how good of a feeling you have for it. It is not uncommon for people to start thinking that they have gotten a good feeling for how many calories are in the food theyre eating and to stop counting their calories. Now i want to preface this by saying that this might indeed work for some people. Weightloss is simple, but there are a lot of different ways to go about it and if this works for you, that's awesome!! If you're still reading tho, I'm assuming it does not work for you. Have you thought that after counting calories for some weeks or months you could stop logging your food and leave it to your intuition, because you felt that you had gotten a good grasp on how many calories hide in food? You have probably overestimated yourself here! Because while you may know more about calories now than before, you do not realize that logging your food serves more than one purpose. It helps you keep track of how many calories you've eaten that day, but it ALSO helps you remind yourself that you have had enough calories for your meal and prevents you from consuming unnecessary calories and holds you accountable for it. If you have an unhealthy relationship with food, this reminder, this accountability cannot be passed up. Trust me, you might think you're at a place now where you don't need this tool any longer, but sooner rather than later you might notice that you're no longer dropping weight or even starting to gain it back even tho you think you're not overeating. Calorie counting is a very helpful and important tool and it is in your best interest to not let go of it too early into your journey. You can slowly try easing your way into planning meals without counting the calories and go from there, but please don't quit cold turkey. Coming from someone who thought they didn't need to track their food anymore as they had a pretty good grasp on calories in food lol Luckily didn't gain anything back, but being stuck at the same weight really kills your motivation. Now getting back to counting every single calorie i put in my body and ive started losing again. So, my fellow sexy people please dont do it! Keep at it, even if it's super annoying and inconvenient! You will be rewarded for your resilience in the long run! Edit: Adjusted some parts that mightve led to misunderstandings. Anyways, CICO is not the only way to go about things, BUT if it works for you then keep at it! You can have cheat days and things like that and still always keep cico around as a helpful tool to utilize. [link] [comments] |
| Posted: 24 May 2021 03:13 AM PDT Of course I want to look better and wear the 75% of my wardrobe that not longer fits. And I want to reduce my inflammation and lower my blood pressure, but what I really want to do is shed this anchor around my neck. Every day I feel a low level of pain and discomfort, feet hurt, knees, I am worn out walking to the mailbox. I think I don't even register the aches and pains because they have just become part of living. I am in my 7th week of keto, it's going great, feeling better, lighter, clothing is looser, all good. But these day instead of imagining some fantastic goal outfit, all I can picture is stepping out of bed in the morning and feeling no pain. Anyone else working towards the same thing? [link] [comments] |
| Time to start over. Gained back all the weight I lost over 2 years in just a couple months Posted: 24 May 2021 03:46 AM PDT I've been overthinking wheter I should post this or not, but I will since I need it written down I think. I don't care who reads this. In 2019, my weight went down 3 kg in total. By mid 2020 I was down 16 kg, to my lowest weight in my adult life. Things happened and by late 2020 I had gained 7 kg, which wasn't too bad I thought. I was going to pick things back up in January, but more things in my life got in the way and depression had a visit, now I'm only 2 kg down from where I started. My shirts no longer fit quite right, my underwear tears and I feel very uncomfortable in my own body. I'm going on a run today, and I'm planning on doing so again on thursday. I'll be going on walks in between and the goal is to eat 2000 calories each day. What I'm finding hard this time, however, is avoiding comfort eating. I eat something each night, usually a homemade snack. Sometimes it's healthy, sometimes it's not, but I always eat too much. I'm also growing uncomfortable with going outside as I'm not happy about my appearance and that's making it hard to motivate exercise. I cannot gain more weight. I've always held a hard rule that XL is the largest size I'll ever go and I need to keep that. Does anyone have advice or encouragement? My current weight is 114.2 kg, I started at 116.2 kg way back in 2017, 112 in 2019, and my lowest was 100.2 kg in July last year. My goal weight is around 85-90 kg, since I'm 185 cm tall. EDIT: This blew up! I will respond to the comments tomorrow, but for now I'll thank you all! :) [link] [comments] |
| My first official workout is done Posted: 24 May 2021 09:22 AM PDT Today, for perhaps the first time in my life, I said to myself "I'm going to start exercising, and I'm going to start today." And I actually followed through. I'm 17 years old, weigh 67.5kg (approx 149lbs), and I'm around 5"10. I have never been comfortable with my body, so I'm trying to drop off a bit of fat, around my waist and chest. Today I worked out on my elliptical machine for around 45 minutes. I used a workout app on my phone to help me get started. So I completed day 1 of the training app, which was only 15 minutes, so I put on my music and kept running for about 30 minutes more. I tried my best to vary my pace, and vary the resistance on the elliptical. So I would go easy > medium > hard, then back again, taking short breaks. So like 3-5 minutes at a light pace, 3-5 minutes at a medium pace, 3-5 minutes at a fast pace, and over again. I hear this is the key to utilising an elliptical workout. I broke quite a sweat, and I can feel it in my legs and arms. And yeah, I kept my hands on the moving handles the entire time, I didn't touch the stationary handles. I feel pretty proud of myself for achieving this. I hope I can keep it up. [link] [comments] |
| Posted: 24 May 2021 05:29 AM PDT In the past month I (19M SW:190lbs CW:158lbs) returned to work after five months on furlough. Those five months were brutal mentally so I put myself to weight loss and it went well (so far, still going) Anyway, on the first day back at work I had three NSV's. Firstly, the uniform that used to barely hold me? Fits perfectly. No muffin top, no discomfort from it digging into me, nothing. That one felt really good. Then I got to work and received two compliments on the first day and more as it went on. To have people tell me they noticed a change in me was really nice as to be honest I don't see much of a change in myself so it's good to know that to the outside world my progress is visible. Then it came time for my break. This is where I always fell short in previous attempts. I work fast food and we get a free meal with every shift and every single time I'd convince myself I'd earned a massive meal and a dessert. Not this time. I worked out what I could eat beforehand and stuck to it. I could feel my willpower getting stronger and it felt great to be able to say no to food. Then there have been two more recently. I noticed the other day I don't feel pain in my legs and feet after a shift anymore. It used to be agony, but now I don't feel anything. It took me a while to notice but I'm really glad I did, probably worth it for that alone lmao. Lastly, I got invited to play five a side football. It had been arranged ages ago but restrictions only just allowed it. Was I shattered after it? Yeah, but I played for almost 90 mins and kept up with everyone else there. No way I could have done that a few months ago. Finally I've been getting invited to more social things, I think I have become more confident and people are seeing that in me. Losing weight has done so many great things for me I just wanted to share. Not done yet but I am happy, good luck to all of you [link] [comments] |
| The Dirty "D" Word... I mean Diet Posted: 24 May 2021 01:00 PM PDT Hi all. I have been on a health/wellness/"diet" since 2019. I recently got a message on my social media well wishing that I would be at peace with my body and diet culture. She wished body positivity for me, and let me tell you what, I have done the most regarding being positive for my body by being mindful in my diet choices. I am getting tired and upset about the fact that the word Diet has become a dirty word in some circles. Do NOT get me wrong. I think like with everything in this world, diets can be detrimental, but that being said, at least for me, it has been instrumental for my health and well being. So I looked it up, and diet has four meanings, 1) what you consume via drink and food, 2) habitual nourishment, 3) amount of food prescribed for health reasons, and 4) a regimen of eating or drinking less for weight loss. None of those things are inherently evil, but I am sick that I need to be mindful in my posts about using that word. I exercise and have lost a little less than 40 lbs at this point... I am not anything special. I assure you. I can't imagine what people who have lost a lot of weight get on theirs... Dude, I'm still considered obese, let's pump the breaks. I am legit a 35 year old woman who has two children and my father has the betes and my brothers both have high blood pressure. I think the most wonderful and amazing thing I have done and continue to try to do is watch what I eat and drink. I also 100% agree that diets and the culture surrounding young women about their body shape can be very bad and can even lead young women to a defeatist attitude about their health. However, some people need to diet. It's the truth. I'm not saying that those people need you or me or maybe anyone (lead a horse to water, but...) to tell them, but when a person as an individual comes to the realization that what they have been eating and drinking could be better and they want to be healthier or limit their food intake to a healthy amount of food rich with fruits, non-starchy vegs, and lean protein, they shouldn't feel like they can't say the word diet or talk about weight loss. Also Demi Levato needs to be mindful that there are many other eating disorders. Like me, when I was at my heaviest I used it food FOR EVERYTHING. Bad day = boo, let's eat our misery away. Good day = yeah you deserve to eat all of this food. Great day = let's go celebrate with drinks, apps, a huge meal, AND DESSERT. Tired day= I'm too busy to cook, let's just get fast food. Busy day = I don't have enough time to cook or clean up = let's get fast food or order in or go out. That is not ok mentally for a person to do, but I was doing it all the time every day and it was killing me physically and mentally. I think when you start confusing your emotional hunger cues with your actual hunger cues that MIGHT be disordered eating, but I'm not a professional. How do you fix that because intuitive eating can't be intuitive when you can't understand when your body is actually hungry... just saying. Thanks for the vent... I needed to say it somewhere. [link] [comments] |
| Challenge] European Accountability Challenge: May 25th, 2021 Posted: 24 May 2021 10:12 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] |
| "This is a lifestyle change.", epiphany I keep hearing about. It happened? Posted: 24 May 2021 02:13 PM PDT Ignore my current flaire stats if they are there. Desperately need to update it. So I've definitely gone up and down on weight over the years. 5'2" Highest weight 195lbs. Lowest got to 145lbs where I DID count my calories and learned that. Got lazy and went back up to 188lbs recently. Rather than calorie focused I have been trying to change my mindset. The reality is I'm not going to count my calories forever so what can I teach myself now that will carry later? This past month I've lost 8lbs no exercising (which I definitely need to get back on!). 1) A big weakness is sweets but I will never stop eating them. So what do? Essentially I feel like I had to trick myself on the sweets issue. "Ok, you are free to eat this cup of ice cream BUT you have to finish this big plate of meat and veggies before you are allowed to." Of course after 2-3 cups worth of vegetables and a thing of whatever meat I regularly could not eat another bite. When I am still able to and still want my ice cream I let it happen with a small portion. With forcing myself to finish my healthier meals first I adjusted to just eating less sweets naturally. 2) About 2 years ago I had a meeting with a dietician. While I didn't keep going I greatly value that first meeting we had. I explained how I lost weight counting calories in the past. She thought that was great and after more talks said, "Looks like you got a good grasp on portion control so what about being more focused on overall nutrition?" This past month those words just rung through my head. It's too much pressure for me to think about daily nutritional value and it doesn't match my tendency to cook a big portion that will essentially be my meals for the day. Didn't wanna cook everything under the sun all the time! Not big on weekly meal prep either. What has been successful for me is thinking about my nutrition intake in a 2 day span. "I had steak as my meat yesterday. Should eat chicken or fish today." Other side on veggies would be, "Lots of carrots and tomatoes yesterday. Should make today more green and go for broccoli and make a green smoothie later." Fruits are more fun too. I've spent a bit more money buying new types of fruit after I realize I really only have been eating one breed of apple, one breed of oranges, etc. Now? Now I lost weight without my anxiety kicking in. This feels like normal for me later and already has become normal right now. This feels really different compared to when I have tried to lose weight in the past. Not saying calories aren't important and you should learn how to be mindful of them. Just IMO it's probably better to reevaluate and put your focus on the actual foods you are eating. [link] [comments] |
| Non scale victory. Ran past a dominos. Posted: 24 May 2021 04:19 PM PDT Start weight 14st6lbs current weight 13st 6lbs. Goal weight 11st 6lbs. In January of this year I weighed 14st 6lbs. Christmas plus working from home was a bad mix and meant my apathy towards my weight had to stop. I had always been a bigger girl, an eater, then a shift worker, then a mother. I didn't understand the point of exercise or eating better. I do now. I have to be a better role model for my son. That's what I told myself. So I downloaded my fitness Pal. It's gone really well. Progress is slow because I don't understand macros yet and I do sometimes stress eat. But I figure a stone in 5 month's means it's not going back on any time soon. I started couch to 5k a couple months back.I got three weeks in, then on an unusually hot day I tried a week three run. An old hip injury from pregnancy went 'pop'. I panicked. Palpitations. Anxiety and 'i can't do it' flooded my head. I 'took a break'. That was weeks and weeks ago. Tonight, I felt stressed out. Ate half a cheesecake kind of stressed out. I dug out my trainers and leggings. Tonight I was going to try to run again. Not only did it rain, it hailed. In May. So, instead of feeling defeated and stress eating more, I found a waterproof jacket, waited for a break in the rain and tapped 'run 1' on the app. Lady Gaga is great music to run to by the way. I didn't think I'd be able to do it, but I didn't stop once and I even ran past an obscenely delicious smelling Domino's and ran through a few puddles. I smiled as I did it. Self care is rewarding in itself. Looking after myself makes me happy. I didn't weigh myself today for validation. I didn't need to. Today has been a non scale victory and I'm proud. Also thank you to this subreddit, I value what I have learnt from you all. [link] [comments] |
| Finally got myself weighed and I'm so upset that I actually have to face reality Posted: 24 May 2021 04:24 AM PDT WELP officially got on a scale and i'm 276.4! Biggest I'v ever weighed and I'm just so mad at myself I got like this. In my previous post I just guessed my weight but was hoping I was more around the 260 range. I really gained over quarantine but man I feel like shit. I'm glad I have my trainer and I'm starting now but I'm trying not to feel like too much of a fatass and just calm down so i don't talk myself into a binge / cheat day. I was feeling really good cause I haven't actually binged since I started. I realize that going over calorie limit / overeating ≠ binge eating but this is pushing me a lil bit. Just gonna try and look at the positives and just try to to calm down. Sorry just needed to vent a lil cause I figured more people here would understand. God I was fine with 1500 - 1600 cals but I'm really gonna cut back to 1200 seriously after actually looking at reality like this. [link] [comments] |
| Posted: 24 May 2021 04:02 PM PDT Just ranting really, because I'm mad at myself once again. I'm trying to acknowledge anger is pointless and just start fresh but I'm so done with the yo yo cycle I'm caught in. I have all the knowledge, all the tools, but I keep letting stress and life throw me off track time and time again. I want to lose 15 pounds so bad, but I keep falling into spells of crappy eating/drinking and derailing myself. I know I need a fresh outlook and renewed commitment but I'm losing faith in myself. My willpower and discipline just aren't there even though I think I really want this, and I'm not sure how to reconcile the two. This shouldn't be so hard! [link] [comments] |
| Any suggestions for basic, affordable wearable fitness trackers? Posted: 24 May 2021 10:19 PM PDT Honestly I am only truly interested in something that accurately measures steps and distance without me having to swing my arms around like Phoebe Buffet going for a run. I won't wear it in my sleep and I am not interested in text/call notifications, blood oxygen readings, or the ability to play music. I have spent so many hours reading amazon reviews and looking at "best of" guides and this seems like an impossible feat in my budget. (Under $50, ideally.) The cheap Fitbit knockoffs seem ok with all of the bells and whistles... except when it comes to actually tracking steps accurately (The reason I don't just use my phone to track steps is because I'm the weirdo who doesn't carry my phone around with me all the time, and I have nowhere to put it where I trust it won't fall.) Any help would be GREATLY appreciated! [link] [comments] |
| Daily Q&A Post for Tuesday, 25 May 2021 - No question too small! Posted: 24 May 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] |
| First 2 weeks of calorie counting Posted: 24 May 2021 11:56 PM PDT 26F. SW: 116.5Kgs, CW: 115Kgs, GW: 60kgs. I've been tracking my calories daily for the past 10 days. My app suggests I have 1450 kcal a day, I'm able to do around around 1550kcal daily. Started doing 15-30 min workouts daily, mostly HIIT. The workouts are tough - I'm barely able to get through them. Last night I had a heavy (800kcal) dinner but was below 1650kcal for the day - I'm not sure if that's okay once in a while? NSV: I didn't do a full cheat day yesterday even though I knew my dinner was going to be heavy. (I'd usually do that and count the whole day as a cheat day). It's been a good 10 days - I know the journey is long but I'm inching towards a better me. Super grateful to this subreddit for motivating me on the daily! [link] [comments] |
| Regaining Motivation after a Health Setback Posted: 24 May 2021 07:58 PM PDT Last year during lockdown I used the greater free time to begin a new attempt at losing weight. Though I was pretty successful (getting down from 333 to 190), in January my grandmother passed away and my mother was in the hospital. The pounds began to come back on and my mother passed away in February. Just when I thought I'd seen the worst, I had a stroke in March. Though I'm grateful to still be alive, I'm having a hard time being motivated to work out because everything is such a struggle. I used to be able to run miles a day and now even walking I feel unbalanced. I know it hasn't been very long since the stroke and I should concentrate more on what I can do than what I can't, but I just feel so discouraged being so far set back. Has anyone had a major health event like a stroke or an accident that required rehab and how did it impact your weight loss journey? I guess I'm just looking for reassurance that it gets better and that people have still been successful. [link] [comments] |
| SV/NSV Feats of the Day - Tuesday, 25 May 2021: Today, I conquered! Posted: 24 May 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] |
| This is the lightest I have been for a long, long time. Posted: 24 May 2021 06:57 AM PDT (Basic information is in my user flair) The lightest I had been in a long time was 212 lbs. This was great to see, but was not achieved healthily, as I had lost this weight from about 220 lbs. whilst I had COVID-19 back in November (eating one meal of Eggo waffles and maybe a small bowl of soup a day will do that to you). During and after having the virus I let my anxiety get the better of me, and I stress-ate back to about 234 pounds, effectively negating all of the gains I had made over the Summer of 2020. Christmas goodies did not help either, mind you. Back in March of this year, I decided to get back on the ball and had been going great, reversing the effects of my stress-eating in only a matter of weeks. However, mere weeks ago I was stuck on a plateau of 214 pounds, and nothing I did seemed to get me off of it - not even fasting. It was not until I decided to start watching my calorie intake like a hawk again that I saw progress. Last Monday (5/17/2021) I weighed in at 210 lbs. This set me on the home stretch to get under 200 pounds and finally achieve a BMI that is not considered obese. This morning when I got on the scales I was sitting at 207 lbs., meaning I have lost another three despite going on sort of a binge over the weekend (like I so often seem to do). This is the lightest I have been since at least my early teens, and it feels really good. I am really hoping that when the Fall semester of college rolls around, it will be a very different man stepping onto the campus. Or that my extended families will see a different person the next time they see me at the holiday dinners. I remain confident in the journey ahead, and am more motivated than ever to see my goal to the end. If anyone is wondering what I have been doing, it's pretty simple. I am on a calorie deficit and I workout about three times a week. Weight lifting. Virtually no cardio unless you want to count my part-time landscaping job. I've got this, you've got this, we've all got this. LET'S GO! [link] [comments] |
| Posted: 25 May 2021 01:32 AM PDT I go to this writer's group, organised by a close friend. It is usually around noon at a local cafe. That day I've had a hectic morning and didn't have time for breakfast. When I got to the cafe I was famished and the only gluten free item was cake. So I buy a small slice, but before I could sit down, a member of the group called me out on getting cake. "Are you sure you want to eat cake? I mean you are overweight". [link] [comments] |
| Day 1? Starting your weight loss journey on Tuesday, 25 May 2021? Start here! Posted: 24 May 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] |
| 30 Day Accountability Challenge - Day 24 Posted: 24 May 2021 05:09 PM PDT Hey lovely losers, Monday, the start of a fresh week! May is running away from this lady. Weigh in daily, enter in Libra & remove moral judgement/stigma/shame directed at yourself about it: Weighed in & recorded this morning. I am more than just this number. 1800 7 days: I'm starting the 7 day cycle fresh on a Monday because it keeps wandering around mid-week. Day 1 good, thinking to have chicken thighs for dinner. Exercise 5 days a week: 30-minute lunch walk & stationary bike plus stretches & some back yoga poses. 19/24 days. Alone time to word vomit into journal: A little bit, could use some more. Gratitude list: Today I'm grateful for Advil, chicken thighs, the people I love being safe & healthy & mostly vaccinated & puppies. Also baby beavers. Google it, I'll wait. So effing cute right? Your turn kids! [link] [comments] |
| I Made The Mental Changes, and Now For the Physical Ones Posted: 24 May 2021 12:43 PM PDT I don't want to write a novel here (though I might have to write a good bit b/c of the post limit, haha) but I just want to say most of my relationship has been a horrifying nightmare and it's caused me a lot of mental anxiety. This past year has only made it exponentially worse. And because mentally I haven't been there and haven't been right, my weight has skyrocketed and I'm almost near my heaviest non-pregnancy weight and that was absolutely heartbreaking for me. A couple of weeks ago I finally started talking to someone who could help me and now I know what they mean when they say things like "I felt a stone roll off my heart" or "the weight was lifted from my shoulders" because that's genuinely how I felt in that moment. They told me that my aura (my very sense of self) had been dulled by all that has been dragging me down, and how dare I let that person do that to me. Because who is that person to hold me down and make me be someone or something that I am not?! And maybe it sounds lame to some of you but that's exactly what I needed to hear. I don't need anyone's permission to be myself. I want to feel like myself again and slowly watching my weight climb is making me unrecognizable. Slowly watching my mental health decline was making me unrecognizable. So today is The Day. Mentally I'm healing and now it is time for my body to heal as well. I got a MFP account set up, and I dusted off and charged my FitBit. I weighed myself and I took some "before" photos so I can see my progress in a month. I meal-prepped my lunch for this morning. I took the vitamins/supplements I need to be taking. I took out food to cook for dinner (instead of just ordering out like I had been doing more and more often....I can't remember the last time I actually cooked and that's pretty terrible.) I logged everything I've consumed so far -- I'm planning to stick to keto and I don't even think I will have a cheat day because I want to fully commit to this. I don't want to have a cheat day!! (And that's huge because before I would live for the cheat day.) And I am hoping to start some kind of workout routine this week, too. I am already somewhat active however most of those activities I'd only been half-assing...so I wasn't really getting much from them. That is also going to change. I'm going to work for it. Let today be the day that I closed not a chapter of my life but the whole damn book. Let today know as the day that I started a new book. And hopefully I will reference this post in a month, 6 months, a year -- and I will see how far I've come. I will shed a tear and hope maybe to inspire someone who is in my position right now. See you on the other side, LoseIt!! [link] [comments] |
| Posted: 24 May 2021 03:14 PM PDT After packing on some pounds and developing some bad habits throughout the pandemic, I finally started exercising and eating well again a few months ago. I was feeling great. Then a month ago a close friend died and I spiraled. A week of drinking and eating everything I wanted to help cope turned into a month of bad habits and I feel like shit again. Today I finally got some nutrients in me and did an hour on the bike and I feel amazing. I remembered why I'm doing this and was reminded of all the side benefits. I actually want to keep it up instead of dreading the next day and just getting depression fast food again. To anyone that's in the same boat, you can do it! No amount of time off is insurmountable and you'll feel better once you get back at it [link] [comments] |
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