Weight loss: Quick brag on myself! I just have to tell SOMEONE! |
- Quick brag on myself! I just have to tell SOMEONE!
- A collection of weight loss tips as I'm 107lbs down and 3lbs away from my ultimate goal weight.
- Don't discount your body shape
- You can (and should) love yourself BEFORE you reach your goals.
- NSV: I am not a garbage disposal
- 120lbs down, learning to have a better relationship
- I ran for a mile straight!
- 4 year maintenance accountability check-in - I've kept it off
- People see my progress, I'm so proud
- I think walking cured my chronic knee pain
- [Article] An article from the front page of the BBC today, discussing obesity and weight loss.
- Almost There
- My First Month!
- I'm finally getting my body under control, and I've never felt happier.
- 4 weeks, first 5lb! Here’s what I’ve learned.
- So tired of losing the same 5 pounds over again
- [Challenge] European Accountability Challenge: June 17th, 2021
- First post here, please help me!
- Always been the fat girl and I want to change, but my house if filled with junk food.
- 30 Day Accountability Challenge - Day 16
- Tips I have learned in the past year and a half
- Daily Q&A Post for Thursday, 17 June 2021 - No question too small!
- Getting back on track accountability
| Quick brag on myself! I just have to tell SOMEONE! Posted: 16 Jun 2021 10:21 AM PDT I went and tried on uniforms for my job at the local uniform store. I have not been in a fitting room since well before covid. In the store, I came in wearing an XXL shirt, and size 44 pants. Ive lost 85lbs so far and know my clothes look "kind of" baggy. I went for an XL shirt and thought, "what the heck, let's grab a size L shirt and see what that looks like too!" I try on the XL shirt and find that it fits better than my XXL. I slowly look over to the size L shirt hanging on the hook. I did not have my hopes up that I could fit in it, but figured I would try it on anyways to see how much more weight I had to lose before I fit in a size L. YALL. THE SIZE L FIT PERFECTLY!!! I almost cried in the dressing room. I haven't worn a size L since freshman year in high school. I thought the size L was tight but that was just me wearing a shirt that actually fits and isn't baggy. I excitedly went back to the pants. I grabbed a size 38 and also, spurred on by my success at fitting into a size L shirt, grabbed a pair of size 36 and 34. I FIT IN SIZE 38 PANTS! The others were too small, but still, I WAS/AM SO PUMPED!!!! When I placed my order after trying everything on, it felt so weird to say, "I need a size L shirt and size 38 pants". I NEVER EVER EVER thought I would be able to fit in a size L shirt, much less under a size 40 in pants. On top of that, the same day that I went to the uniform store, someone that I work with semi regularly said the they didn't recognize me because I lost so much weight, and sorry that they were looking at me funny and didn't say hi. They thought I was a new employee. You all inspire me so much, I look at this sub constantly. Thanks for reading my story and keep at it! Tldr: non scale gains = best gains [link] [comments] |
| A collection of weight loss tips as I'm 107lbs down and 3lbs away from my ultimate goal weight. Posted: 16 Jun 2021 08:51 PM PDT I did not write these in order, just as they came to me. I was going to wait until I hit my goal weight, but I've spent a couple of hours on this today and figured why not. I'm 24F and 123lbs right now for reference. Some are more common knowledge; others are tips and tricks I've collected over the years. X-posting in r/keto as that's my way of eating. -Observe, record, learn about your body. -Take measurements alongside your scale weight. Sometimes, measurements change while the scale stays the same, and sometimes, the scale changes while measurements stay the same. Keeping track of both can be a good indicator of progress if your first choice isn't moving. -Take progress pictures. Take them in good lighting, maybe a tight fitting outfit that will be useful for comparisons. Odds are, your clothes are not going to fit the same when you're done (duh). Tight clothes help so that you can wear identical items without losing the comparison. Repeat the same pose. Do not do poses that you think make your stomach look smaller, or any aspect of 'trying to look skinnier'. A real comparison is the best comparison. -Patience. Patience is what will get you through. If you know you are doing everything in your power correctly, and the scale still isn't moving, patience. -If the scale isn't moving because you're lying to yourself about what you're consuming, you're only hurting yourself. -Calories matter. Whatever app you find that works for you, utilize it. Make love to it, tell it how much you love it, and take care of it. Jk. I used myfitnesspal for a long time, and then tried the loseit app free version. I really prefer loseit because you can see your deficit over the course of the week, and I think that is incredibly helpful. Have one bad day of a few hundred extra calories? Look at your overall week, and see how you can adjust to accommodate the excess. -Habits do not change overnight, you are human. I've been working on losing weight over two years now, and I am still learning different factors that affect my body. I have significantly narrowed down potential issues and am able to take care of myself better than before, because I took the time to learn about my own body. What works for me may or may not work for you. -I found weight loss to be 95% food changes, 5% exercise (if that, I don't like exercise). -Recalculate macros every 5-10lbs. Your calorie needs lower as you lose weight, which will create a smaller deficit. -The weight will stay off if you continue to put in the work at maintenance as you have done for losing the weight in the first place. You can not go back to your previous diet. You know this. You took all this time, spent money on different food, struggled with hunger, and you are going to forget all of that effort and gain it back because "it's a lot of work"? It is a lot of work and mentally distressing to regain AND relose the weight, AGAIN. I personally still track my calories every single day. Sometimes, it is directly after a meal and sometimes, it's at the end of the day. It takes me maybe 30 seconds to do because it is such an ingrained habit at this point. And you know what? I'm at my goal weight and have maintained my weight loss for over a year and a half baby! It takes work, and it is worth it. 30 seconds a day to maintain all of the hard work is nothing. -Maybe write a letter or note to yourself about why you're starting, and reread it when you're talking yourself off the ship. I didn't do this, but I can think of quite a few examples I hated from being morbidly obese. My car's seat was starting to be uncomfortable because my booty was wider than the seat was meant for. I got incredibly out of breath after walking 3 minutes up the flat, straight road while talking on the phone with a friend. Clothes shopping was a no-go. -If you find yourself off the wagon, assess what got you to that point. Was it a binge? Social event? Processing emotions? Find your trigger, and recognize it the next time it happens. It will happen again, both the trigger and resulting falling off the wagon. What is important is recognizing the process, getting back on the wagon, and making progress the next time it happens. It will begin to happen less, and eventually, you may recognize the trigger and be able to stop yourself in your tracks and choose a new path. This is growth, and it takes time. You can do it. -At the beginning of the pandemic, I recognized that the absolutely most self destructive and harmful thing I can do for myself is regain weight. No matter the rest of my mental health, physical health, or world surroundings, the only thing I can guarantee that would make all of it worse would be regaining weight. I put in the effort to ensure that does not happen. -If you struggle with overeating, or continuing to eat when you're kinda full but not sure and want to finish a meal, put your plate down for 15 minutes. In that time, your stomach has some time to digest. If you find you're still hungry after those 15 minutes, finish your food. You are hungry. If you are no longer hungry, put the food away. You can come back to it later if you need to. I have found this is helpful in situations where I feel guilty finishing the food, but I am also not quite satisfied yet. It is also important to not make yourself feel guilty if you do end up finishing the food. It is not going anywhere, just wait 15 minutes and it is yours if you're still hungry. -Over time, you may find your taste buds have changed. This is normal, and good if you're coming off a super sugary diet. When you discover this, retry some foods you haven't eaten in a while. Or, new ones! I never liked vegetables, but I now find some to be rather tasty and crave them (I literally never thought I'd say that, trust me I'm as shocked as you are). The memories of sugary foods I had are significantly better than the realistic taste of them now. Keep them as memories. I tried a real cookie a couple Christmas's ago, ate maybe a quarter of it before getting a headache, deciding it was WAY too sugary, and ended up going to the bathroom to scrub my teeth with my toothbrush because holy moly that stuff is like glue on your teeth. -Crabs in a bucket mentality is real. -Some habits you may pick up while losing weight are unhealthy, and it is important to recognize that. It is also important to recognize that they are not permanent. As a short woman, I sometimes cut my daily intake much lower than is recommended. Is this healthy? Of course not. Do I plan to continue doing this long term? No. But, I do it because sometimes only being able to have a 100 calorie deficit is painfully slow. My TDEE is now about 1400 calories per day, bite me for going lower to lose anything. -Where you are right now is not where you will always be. The situation you are in is not permanent. You can change your physical health; you can change your mental health. -Learn about the concept of non-zero days. I apply this to everything in my life now. Set a small goal today, and complete that. For example, your goal is to add your breakfast calories to your tracker. This is the only goal you want to do today, and once you do it, you know you did something to advance toward your goal. Congratulations, you've had a non-zero day! Take baby steps like this every single day, and they will add up faster than you'll recognize. -The paper towel effect is interesting to learn about. If you open a brand new roll of paper towels and rip off the first one, you're not gonna notice a change in size immediately. When you're nearing the end of the roll, every sheet you tear off makes the roll noticeably smaller. This is your body losing weight. When you're morbidly obese, it is going to take time to see changes in yourself. Changes are happening, don't discredit that, but they are harder to notice. If you lose five pounds at 130lbs, those are going to be significantly more noticeable because there's less on the roll. Losing five pounds at 230lbs and at 130lbs are significantly different. -Recalculating macros and evaluating your needs with that are important regardless of where you start. Though, also recognize the speed of your weight loss does depend on where you begin. The 230lb person probably has a larger amount of water weight they're holding onto, and they can have a much larger deficit to begin with and not have issues. The 130lb person may only have a little bit of water weight, and they will naturally have a much smaller deficit to begin with, so scale changes will take more time. -Sorry, the 10lbs you dropped your first week are water weight. Unless you ate a severe deficit and exercised like a maniac, it is not fat. You may have lost some fat, but not 10lbs worth. This drop is an excellent motivator nonetheless, keep up the momentum and expect the loss to slow down. Having this knowledge and being prepared is a fantastic way to be successful in the long run. -I don't have any experience specifically related to intense exercise calorie days, but note that those intakes will be different if you have a specific exercise plan. -If you are a uterus owning human, your cycle affects your weight. If you don't already track your cycle, I highly recommend it. Not only will this help with weight loss, but you may notice habits related to anxiety/depression, eating, etc. Some hold onto water weight around ovulation or during PMS or throughout a period or all of the above. This is invaluable information to know about yourself, and to keep yourself sane if the scale refuses to move for two weeks out of the month like me. -Compliment and/or celebrate yourself every once in a while. It can't hurt. Walked two minutes longer than yesterday? Hell yeah! Stopped eating when you felt full? Aw hell yeah! Noticed a difference when you put on an old shirt? You got it, a nice hell yeah!! -Your mental health issues are not going to disappear when the weight does. You may experience new insecurities, or continue your current mental patterns. Addressing these separately will lead to a much happier you, while you're losing weight and once you arrive at maintenance. Therapy is a wonderful resource. It definitely has its barriers, i.e. cost, finding the right therapist, etc, but if you have the opportunity, it is worth trying. -If you have a good chunk of weight to lose, loose skin is a possibility. It is a fear I had in the beginning as well, and sometimes it still gets to me. A decade of overweight-morbid obesity (for me) is hard on the body, and skin takes a long while to recuperate. If you are already obese, you cannot go back in time and change that. If you're going to have loose skin, you're going to have it at this point. You're the youngest you're ever going to be again at this moment, so why not start and give your young body's self a good chance at healing now? I have faded stretch marks, areas where it sags a bit, causes irritation, or hangs off of me, and every piece of loose skin is significantly better than being morbidly obese. There are days I wish I didn't have it, days I'm confident regardless, and everything in between. I met my partner after my main weight loss. My partner doesn't judge me for it and loves that bit of me just as much as the rest of me. If a potential partner judges you for it, they are someone you probably don't want around. -Odds are, you could be like me who habitually only gains or loses weight, maintenance hasn't existed before. It is a practice that you can instill at any point on your course of weight loss. Most of the pandemic, I stayed within 5 pounds up or down from 133lbs and recently restarted active efforts into weight loss. These can be really healthy and nice breaks to have. -Moisturize your skin, it can be surprising how dry it is, and I've found even my loose areas look nicer. I'll probably think of more at some point. Cheers and best of luck! [link] [comments] |
| Don't discount your body shape Posted: 16 Jun 2021 10:04 PM PDT Just wanted to share my experience: I have lost 20+ lbs so far and about 14 cumulative inches. However, I haven't lost many inches from my hips and naturally have much wider hips. That coupled with my broad shoulders mean that I have lost 10% of my weight but have remained pretty much the same clothing size. My clothes do feel more comfortable but I attribute a lot of that to just being bloated less often. Remember that everyone's point at which they go down a size is different because everyone's body is different. Also most clothing is made for one body type that is likely not yours. And most importantly the confidence and acceptance I have gained for myself during my journey feels so much better than an arbitrary (literally when it comes to clothing sizes) number. [link] [comments] |
| You can (and should) love yourself BEFORE you reach your goals. Posted: 16 Jun 2021 07:43 PM PDT And talk to yourself/treat yourself like someone you love. I wasn't having a great day today. I hadn't overeaten, but I was having trouble getting myself to get moving and get things done and get my exercise in. And I was being really hard on myself about it. Which was making it even harder to get going. Finally, I texted mom and talked to her about how I was feeling, and she talked to me the same way that I would talk to someone I love. Stop being so hard on yourself. Getting anything done is good, and there is always tomorrow. If I don't go over on calories then I've reached at least one goal, and that's important. It made me feel better and I decided I would do one small thing, and that snowballed into hitting all my exercise goals for the day. Too often, I get caught up in my own head. I start doubting myself and whether I actually know what I'm doing (I've already lost 30-some lbs, so I do!) but I have trouble believing it! And then I self-sabotage. Like with exercise, I start out with the belief that just doing something is enough. Yet somehow I end up beating myself up, and, way too often, giving up entirely because I'm not doing more, I'm not doing enough. So if you made it this far, this is a message I keep having to remind myself of: You are enough. You can do this. There are many paths to success, and as long as you are doing SOMETHING then you are on one of those paths. Just because someone had success a different way doesn't mean it's the only way. As long as what you are doing is healthy, and not hurting anyone (including yourself), then you aren't doing anything wrong! Even a walk out to the mailbox is better than staying stuck to the couch because the walk to the mailbox wouldn't be "enough". Every step continues the journey. Every journey is different. TL;DR: Don't be a jerk to yourself and any forward momentum is better than none! [link] [comments] |
| NSV: I am not a garbage disposal Posted: 16 Jun 2021 12:49 PM PDT TLDR: threw out a pie I binged on yesterday that I didn't like. I am not a garbage disposal. TW: mention of ED/binging Background: I had an atypical ED which consisted of periods of restriction interspersed with binges. Im recovered now, but the binging had left me very overweight and I've been losing with the help of my doctor, therapist and nutritionist. Sometimes I have a slip up and get into the binging mindset, where I don't eat a ridiculous amount of calories, but still substantial. It's the feeling of losing control that makes it a binge, IMO. Anyway, back to my NSV. Yesterday I was triggered. I ate half of a high calorie lemon meringue pie that I didn't even like. The tart to sweet ratio was off, the crust wasn't top tier and overall I didn't like it much. Today, I threw it away. I am not a garbage disposal. I will eat foods I like that fit into my calorie goals. I do not need to eat things I don't like just for the sake of eating. Yesterday was but one single day in a lifetime. I will not beat myself up and I will not weigh myself for the next few days. I am back on track, proud of myself for throwing away food I don't like and am again committed to staying in control of what goes into my mouth. [link] [comments] |
| 120lbs down, learning to have a better relationship Posted: 17 Jun 2021 12:26 AM PDT Weight is always something I've struggled with. I've recently lost 120lbs and have maybe 20 more to go for now. Big push now for really trying to have a better mindset and relationship with food. Today at work we all got pizza. Instead of completely avoiding it, I had some. Not some sort of crazy amount like a whole pizza and more like I used to just a couple of slices. And I was comfortable and didn't crave anymore after I was done and I also didn't feel like garbage after eating it. I think its important to remember after the goal weight is done, its the beginning of long term work. A healthier lifestyle. A better relationship with your body and food. So I say remember to build that good relationship with your body and food and to also learn to enjoy moderately and happily when times like pizza day come to you! 🤙 [link] [comments] |
| Posted: 16 Jun 2021 10:04 AM PDT So basically, i'm obese (18F, 5'8, 90kg and bmi 30) and i ran today for 10 mins straight at a speed of 7! (Not sure how many mph that is because the treadmill has some weird arbitary unit for intensity lol, but in those 10 mins i did run a mile) When i first started going gym, which was about a week ago, i could only run for about 2 minutes at a speed of 6.5, so running for 10 straight at a speed of 7 is like woaaah to me lol. Best part is, is that i could have kept going since i wasn't out of breath, but my calves really hurt so i had to stop. But that does show that my cardiovascular endurance is improving rather quickly. I no longer get winded going up the stairs at my house either, which i would say is quite an achievement considering my bmi xD Sorry for tangent, just wanted to share my small victories 😊 Edit: JuniperTooth kindly did the maths in the comments and worked out that it was 6mph 😁 [link] [comments] |
| 4 year maintenance accountability check-in - I've kept it off Posted: 17 Jun 2021 01:24 AM PDT I posted a lot on this sub during a period of intense focus on diet and exercise and got a lot of nice help and support. During the warm months of 2017 I managed to run a 2000 calorie daily deficit by eating 1500 calories every day and bicycling enough to push my TDEE past 3500. I lost about 75 lbs over the course of 5 months, probably too aggressive but I was completely obsessed and micromanaging my calories and exercise to reach my goal was pretty much all I did that summer/fall. In the years since then, I have had a few major fluctuations up and down, some complex health issues, that coronavirus thing happened, and I haven't put nearly as much focus on nutrition and exercise - but I have managed to keep the weight off and I'm currently in the healthy BMI range and I'd actually like to put on a little bit of muscle, I'm weak. I've stopped counting and logging foods, but I have retained a conscious sense of about how many calories I'm getting, and I also personally find that trying to keep my carbohydrate macros from filling up with lots of junk food sugar/starch calories is still the key for me, along with keeping my body moving somewhat. I'm pretty determined to stay in the health BMI range as much as possible for the rest of my life, it helps my arthritis and general well-being, but it does require some constant effort to avoid the call of pastries and fruity candies, for me. I try to give myself occasional permission for indulgent eating but I find that even a single weekend of 'potato chips and ice cream and jelly beans are good' can start shifting my appetite and metabolism toward the dreaded Hungry All the Time feeling if I start letting those soft sweet things become a habit. Anyway, good luck to all in their journeys towards better health! [link] [comments] |
| People see my progress, I'm so proud Posted: 16 Jun 2021 12:58 PM PDT I changed my diet around 4 weeks ago and started going to the gym 2.5 weeks ago. I haven't lost any weight since I started exercising, probably because I do weight training and built some muscles. Today my mum told me I look a bit slimmer but we thought maybe it was just an illusion from my posture (it's easier for me to stand with a straight back now). But after my workout session this evening, a woman approached me in the gym changing room and congratulated me on my progress, saying, "I've been seing you come here for 2 weeks now and you've already lost weight! You are working so hard and doing a great job, keep it up!" This felt so good, I am so proud of myself [link] [comments] |
| I think walking cured my chronic knee pain Posted: 17 Jun 2021 01:13 AM PDT Hi everybody, I'm a 27 y/o female, my SW was 240lbs, after about a week I'm down to 230lbs (love that water weight babey). I have had chronic knee pain for the past year in my right knee. I've gone to the doctor multiple times for it, but after X-rays and an MRI, they couldn't really find anything wrong with it. So that ruled out arthritis and any tears. They decided to just give me Celebrex and told me to RICE it. Neither of those things worked for me. I couldn't put weight on it at all. Couldn't bend it very well either. I had to literally sit in my vegetable garden to pull the weeds. Last week I decided to start up with CICO and a 30-45min walk a day, only because I'm sick of the weight I'm at, but it came with some really unexpected benefits... My knee feels normal again. I mean completely better, like I can kneel and do normal shit now. To me, it seems like a paradox. I really went into this thinking it would mess with my joints more, but no... Walking leisurely for 30mins a day cured my knee pain. I think even if my new lifestyle takes a nosedive, I will continue to take my 30 minute walks everyday. So, if you can, if you've talked to your competent doctors and ruled out other dangers, go for a walk! It really is good for you, it just took me 27 years to figure that out 😂 Best wishes, everyone! [link] [comments] |
| [Article] An article from the front page of the BBC today, discussing obesity and weight loss. Posted: 17 Jun 2021 02:23 AM PDT https://www.bbc.co.uk/news/uk-57419041 I'm posting it here to get a second opinion on the content. It seems incredibly inconsistent to me, going from talking about her losing eight and a half stone (55kg) and completing a triathlon before going back to talking about unavoidable weight gain regardless of diet and exercise and bringing up set point theory as an explanation for why some people can't lose weight. The statistic about approximately 1/700 to 1/1000 people a year succeeding in going from morbid obesity to normal weight seems deceptive as well, as it's excluding anyone who lost a minor amount of weight, which is still a success. I think it's bothering me because this is the kind of article I'd have referred to a couple of years to justify my obesity. [link] [comments] |
| Posted: 16 Jun 2021 11:09 PM PDT Unfortunately, I don't have any progress pictures or anything like that because when I first started my journey, I subconsciously thought it was going to be like every other time where I gave up or didn't work hard enough to actually lose weight or become more fit. Something was different this time, though. I really committed to my calorie counting, my exercise, and my overall health. I calculated my calorie deficit at 1800, walked over 10,000 steps a day (thanks to my retail job), strength trained 2-3 times a week along with doing 1 mile on the treadmill after lifting. In the span of about four months, I've lost 31 pounds! I went from 182 at 5'2 to 151. My goal is to lose another 10-15, get rid of that tiny bit of belly left, and tone up my thighs! Thanks for listening (: [link] [comments] |
| Posted: 16 Jun 2021 09:39 PM PDT 26F, 5'3". SW: 116.5kgs (257lbs), CW: 112.5kgs(248lbs), GW: 60kgs(132lbs) I started tracking my kcal exactly a month back with a deficit of only 300kcal a day which eventually moved to (what I thought was) 700Kcal a day but was actually around 500kcal a day. I've tried eating clean, home cooked meals for most parts of the week but weekends were less healthy, more inclined towards take out chinese, indian street food and even cake. What I stuck to through the month was quantity control and tracking despite knowing how much more I might've eaten (the old me would've stopped tracking on a bad day). What I realised while tracking the bad days was that I never exceeded my current maintenance (2200kcal), in fact I never even crossed 1900 on my bad days; always made me feel better about myself. NSV: Last night we ordered burgers, I ate little more than half with 4 chicken nuggets & some fries. I would've never left a half eaten burger this way cause I was always taught to finish what's on my plate. Last night I left it and felt so happy about myself! So excited to witness the changes in my body, both appearance & health - wise! [link] [comments] |
| I'm finally getting my body under control, and I've never felt happier. Posted: 16 Jun 2021 01:13 PM PDT I (16 Ftm) was raised on frozen dinners and little Debbie's. I currently am 5'3 and 230lbs. I was 250 just 2 months ago. I am working out for an hour a day on most days this summer. I'm on 1500 calories a day, substituting comfort foods for healthier options. I'm proud of how far I have come. Do I slip up some days? Of course. But I make sure to keep going after said slip up. My goal is 130lbs, and I plan on making that dream a reality. What really made me want to change myself was that our marching band costumes are going to be skin tight, and I probably won't be able to transition if I'm this obese. Wish me luck guys. [link] [comments] |
| 4 weeks, first 5lb! Here’s what I’ve learned. Posted: 17 Jun 2021 01:52 AM PDT
That's it! Happy Thursday! Make good choices today :) [link] [comments] |
| So tired of losing the same 5 pounds over again Posted: 16 Jun 2021 05:18 PM PDT I'm a 18 y/o female, 5'2, 175 lbs and have been trying to lose weight off and on for the past 1 & 1/2 years. At first when trying to lose weight, I was so excited and had all of the motivation in the world. But here I am, a year later heavier than when I first started. At first when losing weight, I would just eat healthy but it got boring. This year, I recently started doing calorie counting. I was eating 1,200 calories for about 2 months and loss 7 pounds. I was getting frustrated because I wasn't losing weight fast enough, 7 pound in two months??? While only eating 1,200 calories. Fast forward to now, I'm eating 1,300 calories but can't stop going over my deficit. As you can probably tell, I have no self discipline & a quitter. Weight loss has become a boring & repetitive thing to me. I feel like a car who just won't start up no matter what. The only positive thing that has come out of this whole thing is holding myself accountable. I don't want to quit, because if I do it's only going to get worst. It's like my mind just makes up reasons on why I should hold off on doing something or just simply not do it. If anybody has any tips or words of encouragement it would really really help, even if it's something small. Hopefully my next post on here would be a progress pic. [link] [comments] |
| [Challenge] European Accountability Challenge: June 17th, 2021 Posted: 16 Jun 2021 10:48 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] |
| First post here, please help me! Posted: 17 Jun 2021 02:00 AM PDT It's my first post here and I spend a lot of time debating if I should write this or not but I need help and I hope someone reads this. I have been trying to lose weight since May, I gave up fast food and sodas and I can see I'm already losing some pounds. I am currently loosing 2 lbs per week, and it fluctuates sometimes. Unfortunately, my family told me they will come once the 4th of July. I love my family but they have always tease me and made me feel bad about my weight. I know they don't believe they are hurting me, but every comment is harmful. They hug me tight to feel my love handles and back and comment on it. I want this time to be different, I want them to see I lost weight so they cannot tease me about it. Please, can you give me tips and advice on what should I do to lose more lbs per week? I currently weight 142 (I'm 5.0) and my goal is 115. Any help is appreciated, I am willing to try anything. Thank you for your help! [link] [comments] |
| Always been the fat girl and I want to change, but my house if filled with junk food. Posted: 16 Jun 2021 02:51 PM PDT I (22f) live with my bro (27m) and due to somethings in childhood and our mental health neither of us are in good shape. I've always been the fat girl. I hate it. I do enjoy eating healthy. I enjoy finding new recipes and trying them out. But this is my main problem. My brother and I often cook for each other and split up the shopping. I'll buy fruits, vegetables and what not, he'll buy junk food, frozen entrees and such. He can be manipulative, though I don't think he means to be. So when he makes his food for me and I say no I'm going to have my food, he'll guilt trip me with oh so I wasted all that money or okay I won't even try anymore. He and I both have some problems due to abuse, but I won't get into that. I've expressed how I want to lose weight and he'll tell me that's I'm not fat, stop worrying. I tell him I want to eat healthier, he says he does too, but then goes and buys junk food. No matter what I say, it doesn't really get through to him. I guess the guilt, mixed in with my lack of will power is really messing me up. I tell myself not to eat the chips and sweets he buys and then I get stressed and do. If they weren't in the house I really think I'd be okay. Anyone living with others have a similar situation? Any advice? [link] [comments] |
| 30 Day Accountability Challenge - Day 16 Posted: 16 Jun 2021 06:20 PM PDT Hello losers, Happy Wednesday y'all! My hope for every one of ya is that today was just the right kind of awesome. Weigh in daily, enter in Libra & remove moral judgement/stigma/shame directed at yourself about it: Logged this morning. Progress over perfection. 1800 calories (tracking in 5-day cycles, Friday/Saturday at maintenance): On target today. Exercise 5 days a week: Much walkies. 12/16 days. Alone time to word vomit into journal: Did some today, really pleased with it actually. I'm trying to read up on some coping mechanisms in conjunction with long haul therapy & it could be way worse. Todays gratitude list: I'm grateful for the stability of my current employment, that my transportation has reliable AC & that 110 SPF exists for this exceptionally sun sensitive bitch. How about you all? How was your day sixteen? Good, bad, mweh? Filled with puppies & unicorns? [link] [comments] |
| Tips I have learned in the past year and a half Posted: 16 Jun 2021 04:09 AM PDT I woke up super early today. I got bored and figured I'd write some tips on weight loss. People always seem to ask the same questions about losing weight. I figured I'd try to take a minute to help sum up some stuff I have learned. I've been doing this for a year and a half now. I've lost around 70lbs down to 170. 5'7" male. Exercise is unnecessary to shed pounds on the scale. However, if you want that banging summer body you need resistance training at least 3x per week for minimum 30 minutes per session. You'll be an Adonis! Cardio is great for increasing caloric burn, but unnecessary for weight loss. It does help if you don't eat the calories you burn after it. It is good for the heart. I hate cardio. I warm up with a 1 mile jog at a 9-10 minute mile pace before I lift. Why? Solely to keep my heart healthy. I only burn about 200 calories doing that run. For context, a 3 musketeers bar is 240 calories. You have to run over a mile to burn a single 3 musketeers bar off. Not worth it to me. I'd rather just not eat the calories. Keto, IF, etc. don't really work. The only reason people are successful on them is because it forces a calorie deficit, but you don't realize it. Have you ever seen a single serving of rice? Weigh it out and cook just one serving of rice one day. It's like next to nothing, yet it's packed with 160-180 calories. Keto makes you lose those carbs, which creates a calorie deficit. When losing weight do keep your protein high. Protein makes you feel full for longer and preserves muscle mass. Which leads me to my next note — even ladies want to preserve muscle mass while dieting. What we want is not to lose pounds on the scale, but to lose fat. That's the real goal. If you lose muscle at a rate equal to or greater than losing fat your body will continue to look fat. You don't need to look like a ripped sack, all veiny and bulging, but you do need to keep the muscle you have. Plan to take at least a year to lose any significant amount of weight. It isn't a quick process. Tdee calculators are a good tool to help with a starting point. For a beginner, I do not personally recommend starting at 500 calories deficit from tdee. That's a hard way to start. Gradually cut 100 calories per week off your maintenance tdee until you hit a 500 calorie deficit. What tdee estimate do you use??? This one was so confusing to me at first. Use the sedentary estimate. Early in my fitness journey I ran a 5k 3 days a week and lifted 3 days a week. I figured I should use a higher tdee. I was wrong. Weight loss was super slow. Even with 6 days a week of vigorous exercise I had to cut back my caloric intake to a deficit under sedentary tdee. Your body doesn't look at your consumption over a specific day. I realize this can be confusing. What I mean is to take an average of your caloric intake over a week and use that to determine what you've been doing right or wrong. I'm going to use myself as an example. I currently cut with 1600-1700 calories (much lower than someone with significant weight to lose). Some days I might have 2,200 calories or 1,800 or whatever. Watch your weekly average and ensure the average is under your deficit. You'll be surprised if you open your tracking app and check your average. It could even shed light on why you've plateaued. Spend $15 and buy a kitchen scale off Amazon. This is key. Weigh EVERYTHING you eat. If you don't do this you will set yourself up to fail. Seriously, it's $15 and weighing your food takes like 30 seconds. I'm so surprised at how many people reject this idea. Which brings me to my next point — so many people reject the idea of tracking intake in an app. Use a tracking app. I use MyFitnessPal. It's free. It caches the foods you log so you can quickly log your commonly eaten foods. I even create recipes in it so I can quickly log the stuff I make from scratch. It takes another 30 seconds to log your food. So a minute per meal if you include weigh time. You can spare 5 minutes a day to weigh and log foods. Let's talk about a plateau. Plateaus do happen. They will not last longer than a month. If your plateau does last longer than a month it is not a plateau. It means you're eating more than you think you are. Redo your tdee, check your weekly average and make adjustments. It is the only way to break it. "Cheat days". This is hugely damaging. I hate this term. An entire day of eating whatever you want and however much you want can easily wreck an entire week of work. You can be religious about a 500 calorie deficit and burn 3,000 calories in a week for 6 days. On the 7th "cheat day" you can undo all of it. I've personally eaten over 5,000 calories in a day. It's not that hard to do. Instead of cheat days have a cheat meal once per week. I do it on Sunday's. Your cheat meal should still be healthier and lower in calories. For example, I love me some Mexican food. I choose either fish tacos on corn tortillas or chicken fajitas without tortilla shells. Don't eat the rice and beans. Doing this allows me to still have the foods I love without the diet progress destruction. Fat in a specific area cannot be targeted. You may want to lose belly or arm fat, but you can't spot reduce. Your body will lose fat in all the areas it gained it most recently. Like reverse order of when you gained it. You probably will not even have noticed where that was. My lower abdomen was the last spot I lost. Which sucked because it was the spot I wanted gone the quickest. A week of dieting isn't going to produce noticeable results. Neither will a month. Hell, I don't even notice fat loss, or gains, without pics. Take before pics and progress pics. Every 8 weeks for progress pics is a good rule to follow. You will notice results that way. Don't get hung up focusing on macros. Lots of people suggest percentages for carbs, proteins and fats. To lose weight you just need that calorie deficit. Again, keep protein high, but having one day at 200g of protein and another at 125g isn't going to make or break you. Don't focus super hard on this. Everyone says that last ten pounds is hard to lose. They're right. But not because it's some magical thing. We lose our motivation for losing weight as we approach the end. We get content with our bodies and that motivation we had to lose weight goes away, making it seem impossible to lose that last bit. Loose skin. It happens. I still have some of mine. Stretch marks happen. They never go away. Accept this. As for the loose skin, that seems to take a long time to go back, but at least it does go back, unlike stretch marks. Ok, my last little note. Do not go to others and look for positive moral support. That isn't going to get you results. Seek and accept criticism. You know if you screwed up, don't ask others to tell you it's ok. Own up to mistakes you make, and fix them. It's YOUR weight loss journey, nobody else's. Be accountable, take responsibility, don't make excuses and keep grinding every single day. I think that's it. These are kinda the basic key points I've learned. Hopefully they help people with the same questions I had when first starting out. Feel free to comment if anyone has any other suggestions they've learned. I'm not the end all be all. [link] [comments] |
| Daily Q&A Post for Thursday, 17 June 2021 - No question too small! Posted: 16 Jun 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] |
| Getting back on track accountability Posted: 16 Jun 2021 11:51 PM PDT I've had a long history with dieting and regaining back the weight. I successfully lost 30lbs over quarantine but then regained it all back, then lost 20lbs again. But then for the past 2 months I've been stuck in a binge/restrict cycle and regained 15lbs...I'm over being stuck in a loop and just want to keel the weight off for good. I always get impatient with weight loss and try extreme diets which leads me to binge like 4000+ calories for the next couple of days and feel so crappy about myself. My plan is to just change my lifestyle and get rid of my binging. I'm probably gonna avoid the scale as of now as my main goal is to just start a healthy lifestyle. I will be doing a 30 day healthy eating accountability thread to try and get back on track. My plan is to eat at a 500-1000 calorie deficit, exercise at least 5-6 times a week, and drink more water. Will be updating this everyday, wish me luck! [link] [comments] |
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