Weight loss: Binge eating junk isn't as fun as you remember |
- Binge eating junk isn't as fun as you remember
- My TWO YEAR body transformation - Lost 150lbs, bulked some, still hate loose skin.
- Dear aunties of the middle eastern community..... just wait
- I don't know if anyone else needs to hear this but...get a bowl/plate, sit down, and eat your unhealthy food rather than telling yourself you'll just have a couple bites.
- tricks I learned to be able to eat ice cream almost every day
- NSV: My boyfriend’s mom called me skinny.
- I’ve lost 5lbs!
- I'm the lightest I've been in my adult life! And my weight loss journey
- Using negativity to push myself
- 94 Kg to 82Kg and counting ... A love letter to Body Fat
- Need to forgive myself
- I deleted my tumblr today
- Gym and anxiety.
- [Challenge] European Accountability Challenge: June 30th, 2021
- I don't know how to have my "time to change" moment...
- Exercise Matters
- Sometimes whenever I try ti diet my thoughts go to suicide
- The beginning of my weight loss journey
- Day 1? Starting your weight loss journey on Wednesday, 30 June 2021? Start here!
- Gaining weight on a cut
- How many more times am I gonna say “no more messing around, today I’m going to start loosing fat” before I actually do it?
| Binge eating junk isn't as fun as you remember Posted: 29 Jun 2021 11:12 AM PDT The family is out of town so I'm currently around the house left to my own devices. I've been eating much healthier lately along with kicking some bad habits I used to have like eating late at night. So last Friday I decided I would just let loose and eat whatever I wanted for the weekend - no limits. Friday night after dinner I had basically whatever I wanted out of the pantry that I thought would taste good. Crackers, potato chips, chocolate - you name it. Saturday I woke up with a stomach ache so I had a big breakfast followed by chipotle around noon. That night I had a sensible dinner but then ate a bunch of potato chips before bed. Sunday I woke up, again with a stomach ache, and had a big breakfast and some ice cream because "screw it". In all honesty I was just chasing that feeling that eating a bunch of junk gives you. That feeling where you're at peace and sleepy and everything is good. But you know what? It never came. All I wanted to do was just lay in bed, feeling half asleep half awake, and with a very sour stomach. No matter what I ate, I just didn't feel good and I realized I had to go back to healthy habits. So I got outside in new surroundings and started back on the plan and now I feel much better. If you ever consider just "going nuts" remember that the feeling you get from that is not sustainable and you're much more likely to feel good sticking with eating healthy. I got lucky and didn't gain any weight during this, but I did gain a lot of water which has now left and I'm back on track. tl;dr I set my healthy eating habits aside this last weekend and went nuts eating literally anything and it wasn't as satisfying as I remembered. I felt worse and realized it wasn't leading me anywhere good. [link] [comments] |
| My TWO YEAR body transformation - Lost 150lbs, bulked some, still hate loose skin. Posted: 29 Jun 2021 08:13 AM PDT Hey all, This is my two year anniversary of the start of my weight loss journey. Back in June of '19, I was 340lb. Heavy, in pain, depressed, etc. The whole bit. https://imgur.com/a/NTXoi76 I started losing weight that month after breaking down and finishing almost two whole medium Toppers pizzas and 14 count order of wings. Every day was up to 10k calories, zero exercise, always sitting. I was miserable. Just doing calorie counting, tracking, and keeping myself at roughly 1k calorie deficit. After a year, I had lost 150lb and got down to 190lbs. I had lost so much weight, I went from wearing XXL shirts and 42+" pants to Small shirts and size 32" pants. https://imgur.com/a/w8nfBoP At that point, I knew that I needed to bulk up. I spent a lot of time here, reading, listening, adapting, and came up with a program that worked for me. I focused primarily on hypertrophy and gaining as much size as I could. I focused on a 500kcal surplus for 1lb/week gain. I put on 40lbs during the 8 months, which put me right at that number, and I finished my bulk at 230lb. https://imgur.com/a/dIqtVrZ Needless to say, I had a pretty sick pump going, but also gained a lot of body fat, as to be expected. Finally, it's time for cutting again. I set myself at a 500kcal deficit to keep the weight loss slow and even. I allowed myself days to just enjoy food and not worry about it. I'm not looking to run a race here, just to get the excess fat down. As of today (June 29th of '21), I'm down to 212lb. I trimmed a good bit of the fat away, and I'm really happy with my progress. It will be a bit before I hit that 10% body fat number, but it's coming. https://imgur.com/a/O7IcEGm Wish I had a pump in that pic, or at least decent lighting. But, overall, fuck loose skin. It's insanely demoralizing, and it's really hard to get passed some days. It makes it hard to see progress. When I give my pecs a little flex and look down, I can see that upper chest "shelf" that people want. I can physically see it. Then, if I look in the mirror, it's a different story. One day, I'll get the skin removed. Until then, I'm happy with the progress I've made. I still have along way to go, however. https://imgur.com/gallery/6DTA2AD Thanks for all the continued support throughout the years, guys., I really appreciate it and will continue to use this sub as inspiration. [link] [comments] |
| Dear aunties of the middle eastern community..... just wait Posted: 29 Jun 2021 01:35 PM PDT Dear aunties/elders of the middle eastern community…. I do not want to come out of covid lockdown. Why you ask? I have finally started a weight loss journey and managed to stick to it for more than 8 months now. I have managed to lose 72lb without seeing a single person from the community or people I know except a few of my very close friends and family. They all have noticed my big weight drop and constantly drop complements. (keep them coming lol). I want to stay in lock down till all my extra weight is gone and I can exist my cocoon like an elegant butterfly. I remember all your opinions and actions towards me. The way you walk around gatherings and events eyeing young single girls for a potential wife/girlfriend for you mediocre sons who only have a decent career going for them and nothing more. Their personalities being dry and pretentious, no sense of compassion or kindness towards women. Of course, I won't blame them because they had mothers like you. You always skipped over me. Not that I wanted to be with your son, but asking is a complement. Every time I would be standing with a group of my skinny petite friends, you never failed to complement and observe every one of them while your eyes skipped over me like a blank sheet of paper in a printing machine. Although personally I thought I was 2, 3 times prettier than all the girls there, in your eyes my size and weight labeled me as unworthy for your spoiled princes. I would stand awkward as you treated the girls with a motherly kindness and embrace them, say how beautiful they are, hold their hand, ask them about themselves, all while I was invisible. Because I was fat. I won't forget a specific auntie. The match maker. She always walked up to me and talked about a potential man who is looking for marriage. But it never failed for her to immediately ask; "so I saw you with your friend and she's incredibly beautiful. Can you give me some information about her for this potential man?" As if she isn't aware I am a single beautiful potential as well. But again, my weight labels me as invisible. And again, its not like I am even interested to get married. But it drives me crazy when I think about the idea that I wouldn't be a good potential in your eyes. So I don't want lock down to end. I want to bloom into the gorgeous being I am. I will avoid your gatherings. I will avoid you. Until the day comes where I enter and all eyes lock on me. That is the time where I will waltz past you as the whispers start. "who is this girl?" "omg its OP, she has lost so much weight!" "shes so gorgeous." I will side eye you all competing to come up to me. And this is when I will metaphorically spit in your face and ignore your existence while I glide away. So dear aunties of the community, I cant wait for that day. Xoxo - The girl that's too fat for ur son Still have a huge amount of weight to loss but this post right here makes me lock down on the discipline and motivation to get to my goal weight! [link] [comments] |
| Posted: 29 Jun 2021 01:31 PM PDT So, this has always been one of those food things where I feel totally ridiculous and alone, but I know I'm probably not so here goes. I try not to keep my favorite unhealthy things in the house on a regular basis so I'm not tempted but sometimes it's someone's birthday or my husband brings something home from work or my kids ask for a treat... and sometimes there's no excuse other than that I just want some ice cream or brownies or pizza. This is the weird thing: I tell myself "I'm just going to get a spoon and take a bite of the cake. I'm not having a whole piece. That would be terrible and ruin everything. Just a bite." So I take a bite. Close the fridge. Feel unsatisfied. Rinse my spoon off. Take another bite. And repeat. And before I know it, I've probably eaten more than I would have had I just cut off a slice, put it on a plate and sat down and enjoyed it. I've done this for my entire life telling myself that I can't possibly have a bowl of ice cream so I have bite after bite from the container. I never feel satisfied and feel guilty and gross. Yesterday I fell into this old bad habit because my kids made a banana cream pie (one of my favorite things in the whole world). I probably ate 1/4 of the whole thing going back to the fridge again and again, one bite at a time. Today after work, I measured out 1/2 cup of it, put it in a bowl and ate it. And I don't feel like I going back to the fridge to eat the rest of it! [link] [comments] |
| tricks I learned to be able to eat ice cream almost every day Posted: 29 Jun 2021 04:25 PM PDT Ice cream and portion control have never existed in the same realm for me lol. In the past, I would just buy a big half gallon tub of ice cream and fill a bowl or mug to the top and eat it all while watching netflix. WELL. For the past month since I started CICO I've been able to have ice cream almost every day and I've still lost 10 lb! (sorry if this literally sounds like a nutrisystem ad lol it's not). Anyway so here are the tricks. So my roommate is super fit but she still has ice cream most days. I noticed that she'll buy two pints and they'll last her around two weeks. She measures out a 1/3ish cup of ice cream... and puts it in a cake cone! So I copied this brilliant idea of hers and a tiny little pint of ice cream has NEVER lasted me so long. The cone is only 20 calories and I get the target brand reduced fat ice cream that's very similar to regular ice cream but has like 370 cals per pint, so my dessert ends up being like 100-150 cals every day and it still feels super satisfying because the ice cream comes to a natural stopping point in the cone (as opposed to a cereal bowl) and the crunch is 10/10. And by licking it i also just eat it more slowly lol Also, since I only get pints and not huge tubs, AND it's like $3.70 per pint, I'm much more aware of my portion control because it's easier to tell how much you've had! And I'm much more stingy with my ice cream portion becauseI know I want to keep having it every day of the week and not eat it all at once lol. As opposed to a huge tub of ice cream, where you can eat multiple CUPS per day without fearing that it will be gone tomorrow lol I also tried a pint of ben and jerry's half baked but I high key psychologically enjoy the target one so much more bc with it being 1/3 of the calories, I feel so satisfied after eating it and still being under my calorie budget! So that tiny lil pint of ben and jerry's has very surprisingly lasted me weeks! [link] [comments] |
| NSV: My boyfriend’s mom called me skinny. Posted: 29 Jun 2021 12:34 PM PDT This is my first NSV in a long time. The first time in months I've really been able to acknowledge my progress. It has been hard recently to keep going, and I've been stagnant in my weight loss for about 2 months. My boyfriend and I were at his parents' house over the weekend and we were looking at their camping trailer. They were giving us the "grand tour" of the inside. There's a full bed and a small table and bench seat that converts to a twin size (or smaller) bed. His mother was telling us about how their daughter and her husband had once tried to stay in it with them, and ended up sleeping in a hammock outside. We were making small talk saying how hard it would be to travel with more than 2 people in the trailer. She said, "Well, you two are skinny so you'd probably be able to sleep there." It was a passing comment to her and I'm sure no one else even registered what she said. But I have never in my life been called skinny. My boyfriend is thin and always has been. I'm choosing to accept the comment as a compliment, as I've lost 37 pounds. I still have more to go, but today I'm putting aside my occasional self-hate and constant self-doubt. NSV! [link] [comments] |
| Posted: 29 Jun 2021 11:12 PM PDT Hi friends! I hope you are doing well. I'm a college freshman and truthfully I've gained 30lbs during the pandemic. That was such a damper on how hard I worked to lose 55lbs before. My starting weight a few years ago was 195lbs and I worked so hard and finally I got to where I wanted. Sadly the pandemic started after I year of maintaining my new weight. The pandemic however made it extremely hard and what used to work stopped working. I've worked on it all year and nothing has changed. But for some reason in this last week it has! I've lost 5lbs in the last 8ish days and I'm hoping to lose more. Thank you for reading! F18 5'9" SW:195/173 CW:168 GW:140 [link] [comments] |
| I'm the lightest I've been in my adult life! And my weight loss journey Posted: 29 Jun 2021 06:05 PM PDT F22 5'7 sw96kg cw69kg gw60kg This morning I weighed myself and I have hit the lightest weight since I was probably about 16. I'm pretty proud of myself. Sorry for the long post - heres my story. I was probably a normal weight (never skinny) until I hit maybe 10 and then I got chubby. This continued and by high school I was aware I was chubbier than most of my friends. The trend continued, and by graduation at 18 I was probably around 85-90kg. I took a gap year and during this time I hit my highest weight of 96 when I was 19. During this time I thought I was a bit big but I didn't think I was too bad. Its crazy how you can look back at photos from that time and think wtf was I thinking, how did I not realise how overweight I was (obese by bmi at my highest, approx size 18/20us). I went on an overseas trip on my gap year and when I came back I had lost about 15kg in the 2 months overseas, I put this down mostly to walking around the entire day and having anxiety about eating alone in public so not eating much until dinner with friends. I was so happy to be about 80kg, the lightest I'd been for a while. But the habits came back when I was back at home, and I think I gained back about 10kg before I decided I needed to do something. I went on fad diets and there was definitely some yoyo-ing but I ended up losing probably about 5kg again. So from 19-21 I was stuck at about 83-85, always gaining and losing the same couple kgs. 1.5 years ago I moved out of home, and it was a struggle learning to cook portions of food for a single person (instead of the whole family) and feeling free to eat any bad stuff I wanted. But I also didn't have the temptations of the family home, and I was separated from my mom with whom I share some terrible eating habits, so I was able to start on a journey to rethink my (disordered) relationship with food. I also started going to the gym and that was fun but I was never consistent enough to see big results. Before the start of a big covid lockdown I left my flat and went to stay with extended family. Apart from being very awkward, this family also had very different eating habits from me, and it wasn't as much food as I was used to. I was always hungry but I figured it was just a diet without me having to use any willpower lol. It was also healthy food so I was feeling good if hungry. By the end of this I think I lost at least 5-10kg in 6 weeks (not sure of starting weight so I have to guess) but after moving out again (lockdown eased and back to work) I was about 73kg. I managed to get down to 69.5 about one year ago but then my birthday hit and I gained back to 73-75 and maintained that weight. Spending some time with my mother recently really made me realise how deep seated the bad habits/relationship we have with food are especially when we are together. So I gained ~4kg in a couple of months and decided I have had enough. I'm feeling motivated, doing CICO at a deficit and exercising and I'm 69kg today, down 5.5kg in 3 weeks. I think I wasn't eating enough at the start of these couple of weeks, so I'm trying to get up to a regular deficit instead of just trying to eat as little as possible, I know that's very unhealthy. It's pretty crazy seeing these numbers on the scale that I haven't seen in years and years, and it feels good to finally fall in the 'normal' range of bmi after so long in overweight or obese. It is a bit disheartening to think that I'm not really that much lighter than I was a year ago, but this is a journey and I know there'll always be ups and downs. I'm pretty new to this subreddit but I love reading other people's stories so I thought I'd share my own and my little victory today. Thanks for reading. [link] [comments] |
| Using negativity to push myself Posted: 29 Jun 2021 03:38 PM PDT So I've been trying to loose weight now for about a month. So far I've dropped almost 15 pounds and I'm down to 318 pounds. I also started walking every day last week for 30 to 40 minutes. For the first time in a long time I've felt like I'm on the right track. So I get into work this morning and get myself ready to work. My co-worker who happens to be on my friends list on fitbit asked me what was up with my steps. Before I could say anything they say I must be throwing my fitbit into the dryer. I explain to them that I'm trying to make a better lifestyle for myself. Which they responded that it doesnt make sense that I'm so fat if I walk that much and they only see me eat a 6 inch sub almost everyday. I stood there I complete shock at their attitude. I excused myself and got to work. I worked the rest of the day with little interaction with them. So I got home today and decided that I'm going to crush them in steps. I got out and walked 1 mile even with the heat today and got myself to 15k steps for the day as of now. I'm not going to let myself get discouraged by the words and actions of others and I'll push myself for me and me alone. [link] [comments] |
| 94 Kg to 82Kg and counting ... A love letter to Body Fat Posted: 29 Jun 2021 09:54 AM PDT Dear Fat, You've done your bit. I thank you. You can let go now! You were there, growing and wrapping me up in your squishy arms when things felt like shit and I was looking for comfort in endless bags of crisps. You protected my body from horrid people on the road cause due to you, I was BIG and then Noone could see the scared little girl inside. You cradled my young lesbian heart cause it was not the time or space to blossom and you didn't judge me. You didn't judge me for endless take outs, crap from crinkly packets and you stuck to me even through endless fad exercises and diets. Remember pink spandex! I have a new and true friend now, you will like them. She is helping me grow out of our relationship and fall into one with my own body. She got me interested in nutrition and cooking (I am singing again in the kitchen) and she too doesn't judge but like you, shows up. Her name is CICO and I think I like her. She is brutally honest and affects me greatly. So you, fat, Mon ami, can let go. I am safe now, in good hands. You will be around but in healthier ways. Thank you for being there! Regards, Crunchy [link] [comments] |
| Posted: 29 Jun 2021 03:02 PM PDT I lost 115lbs over 2 years ago and spent the last two years regaining that and more (6ft, CW330lbs, 31F.) No excuses, I got into a lovely new relationship but spent lockdown enjoying cheese and wine whilst also slipping back into binge eating patterns. I'm trying to come to terms with the fact that I'm back at the start but also remember all the experience I have. Not sure if it's a good thing or not that I know I can do it but I'm choosing to see the positives rather than panic every time I see a picture of myself and think about how long it will take. I find this community really helpful and it's great to know that I am not alone. Let's do it. [link] [comments] |
| Posted: 29 Jun 2021 09:24 PM PDT I'm an 18 year old 5'3 170pounds. I feel so guilty thinking about this but it's part if my past now. I used to look up weightloss motivation and discovered the world of ed tumblr. This started around the age of 14. Four years now. I started at 190 pounds and got down to about 156. I gained a lot of it and my weight had been fluctuating a lot due to binge and restrict cycles. I want to start a healthy approach to weightloss but I keep getting scared it will take too long. I keep saying I'll start tomorrow, when tomorrow comes, I'll go buy a ton of junk food and eat it alone because I feel I cannot lose weight so why not just eat? Or what's the point? I have no access to therapy about BED. I dont know how to eat healthy just restrict to lose. I want today to be my day 1. I want to come back and update in 3 months. Cheers. [link] [comments] |
| Posted: 30 Jun 2021 01:13 AM PDT Hey everyone. I gained more than 10kgs back just in the past few months of the 25 I've lost overall in the past 2 years. I told myself I'll eat better and tried to exercise at home but I just couldn't get the motivation I needed. Just before here I signed up for my local gym. This is the most popular gym in my town and I've been dreading joining for absolutely ages. I suffer from diagnosed social and general anxiety and I'm genuinely scared to enter the gym and try to exercise, especially in front of those I might know. I mainly just want to go to use the cardio area but I know that gyms can get busy and idk I'm just afraid On how I'm going to look. Does anyone have any tips? What am I meant to wear? I'm a female, 20 years old. Thanks everyone. I'm a very shy person, my main fear is others my age laughing at me or something. [link] [comments] |
| [Challenge] European Accountability Challenge: June 30th, 2021 Posted: 29 Jun 2021 10:17 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] |
| I don't know how to have my "time to change" moment... Posted: 29 Jun 2021 10:56 PM PDT I, like most people over the past 18 months, have gained some weight. It's been enough weight to where I definitely regret it, but it happened too slowly for me to really even realize it. I don't eat that excessively, but I eat a bit more than I should. I don't work out religiously, but I also don't live an entirely sedentary lifestyle. Regardless, I weight about 70lbs more than is really healthy, and about 100lbs more than I'd like to (I was slightly overweight to begin with). But no matter how badly I want to, I can't seem to make much of a change. It's a mental thing, not a physical one, I know that. And I try to make the proactive choice when I think about it. But it feels like everyone I know who's gone through massive weight loss had a sort of, "time to change" moment that I haven't had. My dad, for example, has lost something like 130 lbs since the beginning of 2020, but mostly because one day he decided he'd had enough, he started keto and going to the gym three times a week, and he hasn't stopped since. I'm super happy for him, but I don't know how to just flick a switch in my brain like that. I don't want to hit rock bottom, where I'm barely mobile or having health issues or something, if I can help it, but I also can't seem to ever get myself motivated in a consistent enough way to have any long-term weight loss. Does anyone know what I can do to get there? [link] [comments] |
| Posted: 29 Jun 2021 07:51 AM PDT So, I was on the 1400 diet since January and I did not lose any weight. Probably because I was averaging 2000 steps or less a day. Hell I even gained weight!!! I didn't understand why I was gaining even though I cut back my calorie intake by 2000. Or maybe I was already eating so little so it didn't matter to my body? So, I pulled myself up and entourages myself to look at the app and the recommended activity level. I recently started walking three miles a day and lost 10lbs in a week! I went from 210 to 200 and I'm so happy with myself. I make sure to walk my dog every morning and use my Apple Watch to track my steps. I even try and to run my last mile! I've been feeling ten times better end even my mood has increased! I never realized how sleeping all day and not exercising affected my depression and mood! Working out feels like a nuisance because I'm so busy, but obviously it matters to lose weight! Never skimp on your workouts!!! [link] [comments] |
| Sometimes whenever I try ti diet my thoughts go to suicide Posted: 29 Jun 2021 05:05 PM PDT Basically whenever I try to diet I always get thoughts like "what are you living for?" Or "why are you going through the struggle of being healthy when you can just die now? Once you're healthy, you still have to deal with life's bullshit for who knows how long so you might as well end it now!" I've tried to diet, but they inevitably end in 1-2 months because these thoughts always come back to me, and I feel like they're right. I don't want to deal with more of life's bullshit and I can end it through ending my life. It's why I always stop dieting, because I have a sudden urge to just say "fuck it" and I still think about it a lot while dieting. Therapists are taking a while and the ones I met just told me to "look at the bright side." I know that others think my line of thinking is wrong but intuitively I sort of think it's right, and I haven't found satisfactory reasons to live for. I think that once I find a reason, I will find a reason to work on myself and stay determined. Any advice? Update: Thank you for the comments. I'll see what I can do about therapy, and the simple tips are also useful. I'm taking a very casual approach to weight loss atm, (1200-1500 calories, light exercise and intermittent fasting), so I don't really think I'm stressing myself out too much. But like many of you said, mental health should be a priority. [link] [comments] |
| The beginning of my weight loss journey Posted: 29 Jun 2021 11:31 PM PDT So last year I had tried to get my weight in check with a strict diet and exercise plan. Sadly I did not have the will power or mental strength to stick to it and after being diagnosed with depression I realised I first needed to fix my mental health. My moment of realization came on Sunday, I decided to see what I looked like with just my sports bra and a pair of workout shorts. Can a person be embarrassed with their own body, because I was. I can't believe I let myself get to this. Since then, I've started walking 10 000 steps, which I'm proud to say I've done with no excuses these past 2 days. I've also modified my diet, by just eating smaller portions, choosing healthier options and allowing myself 1 portion of carbs a day. Although it's only been 2 days I found that the way I'm choosing to eat now is much easier to sustain and my options aren't limited. I've also started with some small exercises like step ups and 20s planks. I'm here to ask for advice, what are some of things you did on your journey that has helped you to stick to it for the long run, be it mentally, physically or food wise? [link] [comments] |
| Day 1? Starting your weight loss journey on Wednesday, 30 June 2021? Start here! Posted: 29 Jun 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] |
| Posted: 30 Jun 2021 01:38 AM PDT About me: Weight: 78.4kg --> 172.8lb Height: 178cm --> 5'10" Age: 15 years old Gender: MaleHey everyone, I would need some help with my dieting. In May 9 2021 i have started my weight loss I have gone from 89kg (196lb) to 77kg (169lb) in a month and a half. I was eating 1500cal everyday and had a week of 450 cal a day. After losing till that point I lost a lot of muscle and have a skinny fat look. So I hit the gym. I am currently working with ppl split from athlene X and trying to achieve body recomposition by eating 20% less than my maintenance (eating 2150 cal), I am also consuming creatine, BCAA, Mg and Zn and protein. My daily protein intake is 200g, I dont really look at carbs and fats. So I am in a cut, BUT I GAIN CONSISTENT 200GR a day. Some people say because u just started working out but its my 2nd week and I am gaining weight, but I do see that I am gaining muscle. I am just scared that I am gaining fat since I worked my butt off to get here. I am really desperate for answers [link] [comments] |
| Posted: 29 Jun 2021 01:36 PM PDT Last summer I lost 40 pounds, it was fucking great. But I'm a minor, and my dad wasn't happy when he found out. With my binge ED, it felt like he used it against me. Making me feel like shit when I didn't eat his food, it eventually got to me and I've Gone from 303 to 257 to 280. I feel so fucking depressed and miserable. I've been trying to start again, get back into. Get that motivation I had. I always give up after a week. Just got a job at a certain ice cream shop recently, so I've been getting free ice cream. So today I'm sitting here, just eating the newest flavor. And I feel like the fattest, saddest fuck here. And I think to myself "that's it, no more bs. I'm going to try again." But it just hit me of how much I've been saying that. I'll never succeed. I'll never have the body I want. I'm going to be fat forever, and I'll probably be 300 pounds by the time I graduate. I hate being fat. I hate it. I feel hopeless and alone. I'm starting to feel suicidal again Update/Edit?: just bought some frozen TV dinners that has vegetables in it with my mom. I was never forced to eat vegetables, so now I have to force myself. I think this is a good step. [link] [comments] |
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