Weight loss: [Challenge] Summer 2021 LoseItChallenge sign-ups are open |
- [Challenge] Summer 2021 LoseItChallenge sign-ups are open
- Rude awakening pushed me to seriously start losing weight. It has been 12 weeks, and I have lost 13.2 pounds without starving or depriving myself.
- I’m currently laying by the pool and it could be a good day but I’m silently crying instead.
- Lost my first 10kg [22 lbs]
- Stopped weighing myself every day and lost 15 lbs
- I hit my goal but feel major depression from loose skin
- Really underestimated how much diet contributes to weight
- 110lbs down in a year, into 10 months of maintaining.
- A month of progress, 17lbs, and an 11pm pizza.
- I am holding myself accountable, from this day forth: I will be the version of myself I want to be.
- Nutritionist wants me eat 170 grams protein while trying to lose weight
- Little things I’ve noticed after dropping ~ 60 lbs. in 6 months
- Have any of you guys struggled with body dysmorphia or obsession over your weight. After your weightloss
- Lowest I've been in more than a year!
- Fatphobia & Anti-Weightloss Dissonance
- Day 1? Starting your weight loss journey on Saturday, 03 July 2021? Start here!
- had a better idea
- Is 15lb realistic in 8 weeks?
- Time to get back on track.
- Mixed martial arts
- In Onederland again. It has been so long :'( 32 F/5'1 SW: 225 lbs CW: 196 lbs - a nuitritionist rant.
- [Challenge] European Accountability Challenge: July 3rd, 2021
- Little late, but here's my 1 month update!
- Daily Q&A Post for Saturday, 03 July 2021 - No question too small!
- Did my first big walk today
- A weight loss journey in a graph
| [Challenge] Summer 2021 LoseItChallenge sign-ups are open Posted: 02 Jul 2021 06:03 AM PDT Hey everybody! Welcome to the Summer 2021 LoseIt Challenge! The last year has been hard on everyone. Most of us have done a lot of staying home, and then even more staying home. Work from home. Eat from home. Stare into the void from home. So, we decided that it was time to take a relaxing trip... with LoseIt Challenges! This summer, our theme is Summer Vacations! This is going to be the trip of a life-time! It will cost you nothing but some weight off your back, there won't be any jet-lag and we promise there won't be any siblings in the car next to you breathing your air! And this round, your hosts are me, /u/kempenichanock, along side the courageous /u/calyxise, and the brilliant /u/betterball What are LoseIt Challenges?The challenge is a team-based "competition" that will last for 7 weeks. During the challenge you will be assigned to one of 6 teams, set a weight-loss goal for the challenge, and then weigh in weekly, working to be at or beyond that goal by the end of the challenge. Each week, in addition to their weight, challenge members can choose to log their steps and activity minutes. Teams will compete in friendly head to head battles weekly for step totals and intentional activity minute totals. This is optional, but encouraged! The competitions will always be based on participation from teams, steps, and activity minutes - never on the number of pounds lost! What counts as intentional activity? Anything you do that was consciously chosen to get exercise. Some watches track activity minutes based on heart rate, but we count on participants to use the honor system to only log minutes of intentional exercise. When in doubt about if something qualifies, your captains should be able to help. Every Friday there will be a new post in r/loseit and r/LoseitChallenges with links and instructions for each week's weight in and activities. Your team captains will also share all the information you need on your team's Discord server. Please abide by your local health and safety guidelines while participating in this challenge. And please remember that your health is the top priority. This week, you'll be getting signed up and assigned to your team. You'll also set a goal, and you'll get to start logging steps/activity and weight too! Don't worry about hitting those big numbers; this is a practice round. Here are the steps: Step One - Sign Up!Step Two - Check the tracker and see what team you're on!The Summer Vacations you may be taking are:
Step Three - Join r/LoseItChallenges and your team discord!
Step Four - Set your goal for the challenge!This is where you choose your goal weight for the end of the challenge! Please choose a sustainable and reasonable goal that allows for healthy weight loss! Weight goals are personal and for you only - **You do not get an edge on any other team by having the most pounds lost!** Step 5 - Get logging!! Here is the link for logging your steps and activity for Week 1You can log daily, or all at once at the end of the week. Our weeks run Friday-Thursday so that our weekends don't get split into 2 weeks. The Current Week's logging form closes at 12Pm EST, 11 AM CST on Friday, when that past week's winners are announced along with the next head-to-head. Week 1, is an all out brawl; every team against every other team. Don't worry - even if you aren't signed up until mid-week, you can log for the entire first week! This week is all about getting used to how the logging works and getting a chance to ask any questions you may have! We only compete for bragging rights, but bragging rights are kind of a big deal. Schedule:
Please note: No head-to-head challenge will be based on pounds lost. They are based on the number of steps, number of intentional activity minutes and participation from the team for weighing in, not from the numbers logged. The challenges are about participation, the number is a personal goal! So, what are you waiting for? We are so excited to get moving, get stepping, and see what we can do over these next 7 weeks! Drop some hype down in the comments, get ready to rock out some amazing Summer Vacation destinations! If you have any questions, problems, concerns, ideas, or just want to drop us all a line, please use the message the challenge admin feature, which you can find in the r/LoseitChallenges sidebar or by clicking here. Responding to this thread is great, but ultimately if you want to make sure all of us read it, the message the challenge admin feature is the way to go. Please also note that we are not the r/loseit moderators. We're volunteers and everyday users who run a specific aspect of one of the many interactive community elements of r/loseit. If you have questions about r/loseit that aren't specific to the challenge, please take a look at the sidebar on r/loseit. [link] [comments] | ||||||||||||||
| Posted: 02 Jul 2021 12:03 PM PDT I knew I had gained weight due to the pandemic but didn't really realize by how much until vaccinations started early this year. I had always thought with my husband being considered an essential worker, he would get it in our family first. Our state considered obesity as a comorbidity, so out of curiosity, I weighed myself sometime in March to see if I could get it with him. Turns out, I had gained 20 pounds and pushed my BMI into the obese category. I am 5 ft. 3 in. and at that weigh-in I was 179.8 lbs. I knew I had to lose weight, but it had to be done sustainably and long-term. Crash diets were not going to cut it for me as we're a food-loving family--we love to try new recipes and bake (this became my downfall during lockdown as we turned to cooking and baking for comfort when we lost our father to the virus in March 2020). I also had not seriously done any weight loss programs as an adult other than just making sure I exercise during weekdays. I've never been a slim person but was relatively happy with my plump figure. But hitting the obese category for BMI (and yes, BMI isn't really the best gauge of health, but it's a start), I knew that I had to make some changes, especially considering my partner and I are thinking of having a child in the next three years. The only way I could see myself continue eating my favorite foods but also lose weight was a daily caloric deficit that would equate to shedding one pound a week. I also needed to up my exercise game because I knew my chill 20 minutes every weekday on the elliptical wasn't going to cut it. So I did the following things:
For reference, here are my CICO stats:
I am now at 166.6 lbs, back into overweight BMI territory. When I get to 160, I will reassess my workout intensity and caloric intake to prepare for the next 20 lbs. I eventually want to be at 140, which is the top end of normal BMI for my height. I'm not in a rush, though, because I know and I feel that this is the right way to go for my body and my mental health. These last three months have really been an empowering and validating experience for me, so I wanted to share it, especially for those who are feeling stuck. Thank you for reading. [link] [comments] | ||||||||||||||
| I’m currently laying by the pool and it could be a good day but I’m silently crying instead. Posted: 02 Jul 2021 08:49 AM PDT It's warm, it smells like summer. My family is laughing and having fun around the pool. Quality time, huh? Unfortunately all I can focus on is this hideous body I see. Fat rolls, stretched bathing suite. Double chin. I can't enjoy the weather, I can't enjoy this beautiful house my parents just bought cause all I can think of is how insecure I feel. I did this to myself. I knew I would feel like this when I was stuffing my face during the multiple lockdowns. I knew I would regret it and yet here I am. Feeling ugly and fat and disgusting. I just feel like hiding forever. This is it. I'm done. I thought I could be okay at 185 lbs but I can't. I hate myself. My summer is going to be ruined because I was too weak to stick to CICO and get healthier. This is it. I'm back and this time I won't stop. I'm too young to be this miserable. I'm too young to hate myself. This is the last day I spend by the pool, hating myself and dying inside. I want to enjoy my life. I have absolutely everything anybody my age could dream of but I can't enjoy it because of my weight. This is it guys. I'm back. EDIT: oh.... wow. I feel both embarrassed and overwhelmed. I really didn't think that my rant post would get so many comments. I thought it would get lost in the big scheme of things but it didn't. I spent the whole day beating myself up and having incredibly mean thoughts about myself. Reading all your comments make me realize this mindset won't help me get back on track. I need to do this for the right reasons. For all the people who suggested therapy, I'm already seeing someone. It's been months but it was initially to deal with deep childhood traumas. We only started talking about my emotional eating recently. Most of the time I manage to be kind to myself but I just got out of an emotionally abusive relationship and I think I got used to feeling worthless and "too much to handle". I need to get my soul back and the body will follow. Hopefully. I'll definitely keep posting here to let you guys know my progress. Hopefully next year on July 2nd I'll be posting amazing before/after pictures.... Thank you to all of you for bringing light on my path and helping me chase away the darkness. [link] [comments] | ||||||||||||||
| Posted: 03 Jul 2021 12:18 AM PDT I never thought I would do it! I went all the way up to obese and thought this would be another try and fail time - which makes me gain even more in the end than I strted with. The biggest loss I've ever reached is nearly 5kg [10 lbs]. But I did never actually touch that mark. I am so happy!!! This time around was so easy, and I think I found a way that fits me. I have nearly 10 kg [22 lbs] left until I reach a normal BMI - but this time it seems doable. I'm back at the weight I had a year ago - which made me start my first real weight loss journey. And I feel thin this time instead of fat, but I know its the same body. [link] [comments] | ||||||||||||||
| Stopped weighing myself every day and lost 15 lbs Posted: 03 Jul 2021 02:37 AM PDT F31, 5'5", 216 lbs, down from 265 at my heaviest. My BMI is now around 36, when at the beginning it was 44.1. Most of my weight is in my lower torso, and I don't see much progress in thst area yet, but I'll take what I can get. I do struggle with getting enough protein still, but I'm working on it. Definitely didn't realize how much pressure I was putting on myself by weighing in every day. I thought I had a more neutral approach to weighing in, but once I took a break from daily weigh-ins I relaxed quite a bit. I just focused on exercising and didn't think about too much else related to weight loss. It doesn't feel real, honestly. Usually when I make too much progress I panic and fuck it up. Hopefully I can keep it up! What can I do to help myself accept that this is real and not a threat to me somehow? It feels incredibly tenuous and unstable. [link] [comments] | ||||||||||||||
| I hit my goal but feel major depression from loose skin Posted: 02 Jul 2021 08:25 PM PDT I'm a 31 year old female, 5'10" and went from 262 to 176. My main reason for weight loss was I wanted to find a relationship and have a family one day (I've been single my whole life due to my weight). Wanting to get married in the future was my main motivation, it's been important to me since I was a child. However, since I'm a normal bmi I have so much loose skin on my arms and a little on my thighs/stomach. I feel like crying whenever I have to change clothes or when I do activities that bring attention to my skin. I feel like even though I worked hard I'm just as unattractive as before and will never be able to start any relationships now. I know the basic advice is to save for surgeries but I'm currently working a mid level job and struggle just to pay my student loans and other Bill's, much less save for plastic surgeries. I'm at my wits end and feel like there was no point in weight loss at all. [link] [comments] | ||||||||||||||
| Really underestimated how much diet contributes to weight Posted: 03 Jul 2021 02:33 AM PDT I decided it was time to get rid off all the lockdown weight, but having been really busy the past month or two I haven't really had the time to exercise. I thought "I'll start off fixing my diet, and get exercising in summer when I've got more free time" I cut out soft drinks and alcohol. I drink water, cold infused fruit teas and a cup of coffee in the morning. I stopped eating cereal, pancakes and toast and butter for breakfast, started eating fruit/yogurt/granola/oatmeal. Dinner, I have something similar to breakfast or a brown bread sandwich. I only snack on fruit , granola bars, rice cakes or something like that (with the occasional unhealthy treat). Tea I haven't changed too much because they weren't too bad to begin with, but I've tried to incorporate more veg and cut out takeaways. In 7 weeks I've already lost 8 pounds, which just shows me how unhealthily I was eating before. I'm really amazed [link] [comments] | ||||||||||||||
| 110lbs down in a year, into 10 months of maintaining. Posted: 02 Jul 2021 09:24 AM PDT I have lurked in the shadows of /r/loseit for years and years, watching some pretty incredible stories of people taking control of their health. For a long time, I read the posts, never thinking I could be the captain of my own ship - destined to float around a sea of unhealthy behaviors. Here's my progress, from 285lbs (October 2019) to 175lbs (July 2021) and maintaining (hopefully maingaining as I hit that gym). I won't get into all the hairy details, but here's some highlights from the journey. Small habits are empowering and can lead to bigger habits. I started out with calculating how much 7 hours of sleep a night looked like for me, set an alarm clock, and refused to hit the snooze button. (The snooze button is a spawn of Satan and you can't convince me otherwise. Also I have my bachelors in Biblical Studies for I feel uniquely qualified to make that statement.) The two words that stick out the most to me during the journey are intentional and consistent. If you are intentional in what you do, and consistent in them, you will get through this. For me, tracking all of my food was a necessity, and it totally rewired how I understood food. All I paid attention to was hitting my calorie goal for the day, and trying to hit my protein goal for the day. I think if I would have gone back, I wouldn't have restricted as much as I did, but to begin with I aimed for around 1850 calories. Honestly though, I didn't weigh my food to begin with, so there's a good chance I ate more than I was tracking anyways. Find exercise that you enjoy! This was so big for me, but I found that I LOVED CrossFit. I know it's not for everyone, but for me, I really fell in love with this style of movement. There seems to be a lot of discussion on what the best form of exercise for weightless on the internet, but honestly, I think the right one is just the one that you enjoy. Walks are completely underrated. I try to go for a 3 mile walk everyday. Last thing, and honestly I think it was one of the most important things that I needed to wrap my head around - The next step is always the hardest. For those of you that have a large amount of weight that you want to loose, stop worrying about the destination and focus on the journey. The biggest challenge you have to tackle is this moment right now, and you know what? You can do it! Anyways, I haven't interacted with the community much, but I've literally been watching this sub for years. Thank you to everyone who has been brave enough to post about your journey over the years, you've been a bit help to me. I hope I can pass it on. [link] [comments] | ||||||||||||||
| A month of progress, 17lbs, and an 11pm pizza. Posted: 02 Jul 2021 04:04 PM PDT I made my accountability post a little over four weeks ago, and couldn't decide when I wanted to post a full update, but I've just fallen to my very first "binge" and decided now is the time. I've been having an okay time wiith it all, overall. I haven't gone over 2000 calories, I've been fasting until my big meal of the day, I've been walking 5 times a week, I've had a maximum of one can of pop per day, and I've dropped 17lbs. It's not all been great. I spoke to my doctor earlier today because about 3-4 days in, I started a light period/spotting, and it basically hasn't stopped (I have suspected endometriosis and take Cerazette mainly for that reason). I need to go for swabs and a pelvic scan. I've had a couple of spells where I've been just hungry for several days at a time. I'm still reading about what feels like everyone else talking about how much better they feel, and I kind of overall feel like crap still, haha. Maybe 100 more lbs first? And I just caved and ordered pizza and wedges for the first time. I've had treats during the last (almost) 6 weeks, but they've been completely planned for, and fit into my calorie budget. This was an "It's late, I'm hungry, and fuck it, I'm eating pizza" thing. I decided I was just gonna take the hit. It arrived. I inhaled the wedges. I started on the pizza. I decided I was gonna drink another can of pop. I got a few slices into the pizza. I decided that, actually, I really don't need to eat all of this. I could save half of the pizza for tomorrow. I could eat it right now, but I really don't need to. I didn't. My big "binge" was 500 calories over my goal and some choices I don't want to make too often. It was really nice. I feel good. I think I've got this. [link] [comments] | ||||||||||||||
| I am holding myself accountable, from this day forth: I will be the version of myself I want to be. Posted: 03 Jul 2021 01:57 AM PDT This past year has been rough and the pandemic hit me like a truck. When i was at my lowest point of my depressive spiral I turned to running and getting active from my sedentary lifestyle, just doing this for the dopamine rush helped me a lot. I was never a fit person, my BMI was around 26 when I first started. After six months had gotten down to a 24 BMI but recently I've gained back the weight because I'm struggling mentally once again. Before, I passively lost weight but I recently realized that my physical health and mental health are a bit interconnected as I would see the difference between my moods on days where I would eat poorly and when I would choose to eat cleaner. I was addicted to the feeling of control I finally felt for once in my life andI feel out of control once again, I think it's time I change this. I want to work towards my best physical and mental state and I hope the next time I post on this subreddit I can come back proud. [link] [comments] | ||||||||||||||
| Nutritionist wants me eat 170 grams protein while trying to lose weight Posted: 02 Jul 2021 04:59 AM PDT I am 239 pounds, 32 years old, male, 5ft 10in I'm very busy at work and I am not active very much. I want to only lose weight for now. I went online and found a nutritionist program. This guy is a body builder I think. He wants me eating 200 carbs, 90 fat, and 179 protein. I'm aware I need protein to stay full, help metabolism, and not to lose muscle when I lose weight. I am struggling to eat this much protein. I drink whey and eat jerky. I am not a professional but it just seems like 120 grams would be easier. 50 grams per meal plus 30 for snacks of protein is a lot. What is the reasoning for 179 protein? If it's very beneficial then I'll keep it up Edit: What I've picked up on - it's way too much protein - it's a completely reasonable amount of protein - nutritionist are absolute morons - jerky is bad and chicken breast and Greek yogurt are good - talk to a dietitian I appreciate the feedback! I thought it would get 3 comments if I was lucky. This sub is amazing. Everyone doesn't always agree, but everyone is trying to help. [link] [comments] | ||||||||||||||
| Little things I’ve noticed after dropping ~ 60 lbs. in 6 months Posted: 02 Jul 2021 09:05 AM PDT There are plenty of obvious effects of losing weight: Clothes fit better! More attention from the opposite sex! But these are some less obvious things I've noticed over the course of this year since dropping 58 lbs (and counting) and beginning to work out regularly. Wonder if anyone else has experienced the same? 1) I sweat so much less. Kind of a gross detail, but I've always been sweaty to begin with. The bigger I got, the more I would sweat through shirts, or even blazer jackets. Now I notice if I get a good sweat in the gym in the morning, I sweat so much less throughout the day. It's been an unexpected but very welcome change. I can wear gray again! 2) My anxiety has gotten much better. Once I hit 300 pounds or so, I started experiencing anxiety, likely also fueled by work stress and over consumption of caffeine. I started having to take Xanax to get on a plane, for example - I don't have to anymore. It has been amazing how much of a turnaround I've experienced since starting to work out. I've come to realize a big part of my anxiety was worries about my own health - though I still have much more to lose, just seeing metrics like my resting heart rate drop or oxygen efficiency go up (tracked in Apple Health) has given me much more peace of mind! 3) My mental clarity is much better. I never would have noticed in the past that I felt foggy, likely also driven by feelings of sluggishness from being fat and not working out. I definitely notice I'm sharper at work, more creative, and overall more productive. 4) I don't crave crappy food anymore. I always dreaded diets because it just felt like I was denying myself the foods I really wanted. No more. In fact, seeing commercials on TV for pizza or fried chicken actively gross me out! I've become addicted to the good feeling from eating healthy foods and also not over consuming and putting myself in a food coma. I'd rather eat Brussels sprouts instead of pasta. It's a complete sea change, but makes the longevity of being in the head space to lose weight so much easier! 5) People are nicer. I can't really tell whether this is because I'm projecting more confidence, or whether people are reacting to me being less fat and that's fueling my confidence. Either way, I get more head nods and hellos, people are generally more polite… it's hard to quantify. But I've just recently started to notice it. 6) I actually enjoy working out. Rarely a day goes by now where I don't get a sweat in. We've been on vacation a few times and I actually got up early to work out in the hotel gym - not because I felt I had to, but because I actually wanted to! I'm addicted to how good I feel the rest of the day if I work out. It's hard to believe just a few months ago, I was intimidated just to set foot in a gym - now I can't stay away. Maybe others have experienced some of these same, less obvious effects - or others I haven't noticed. Just thought this would be a slightly different way to inspire everyone to keep at it. [link] [comments] | ||||||||||||||
| Posted: 03 Jul 2021 03:47 AM PDT I'm 17m, 181cm started at 100kgs/220lbs now at 63kg/138lbs. I love that I have lost weight. I can see how far I have come and its incrediblely awesome but I still just obsess over it. But its like my brain still thinks I'm fat, i fully obsess over it everyday I'm thinking about it constantly about my weight about what food I eat. If I ever eat a little too much of somthing ill get really upset and feel horrible about it for ages. Most the time when ever I eat even if I know I'm in a calorie deficit I will just feel terribly guilty about it. Alot of people are telling me I'm skinny, but I honestly don't see it. I find myself allways looking at my body in the mirror and fully obsessing over it. I Don't really know what to do, Have any of you experienced somthing like this ? If so any advice would be fully appreciated as I have no clue how to fix this. [link] [comments] | ||||||||||||||
| Lowest I've been in more than a year! Posted: 02 Jul 2021 05:31 AM PDT I(M 30) am officially weighing the lowest I've weighed in over a year. Over the past few years I've tried and failed to lose weight, I've been hovering around 335 - 350 lbs for the last 3 years, this morning I weighed in at 328 lbs!!! I know some of that is water weight but finally seeing me break under that 330 lb mark was such a thrill! I weighed in at 348 lbs on June 1st, I've been sober since May 22nd, I portion controlled my meals and cut out all fast food and take out. I workout every day, except for Sundays. You don't have to cut out foods you enjoy, just be careful how much you eat. Over the Las month I've eaten ribs, brisket, steak, enchiladas, burritos, shrimp, and much much more, all home cooked. I have a long way to go to reach my goal weight(225) but this was such an important milestone for me, I can't wait to see what else this journey will bring. [link] [comments] | ||||||||||||||
| Fatphobia & Anti-Weightloss Dissonance Posted: 02 Jul 2021 05:15 PM PDT I have a very obese friend who is very concerned about fatphobia. They seem to be pretty allergic to the idea of losing weight, so I've never really brought it up to them, but I do idly talk to them about my own weight loss because it's a pretty big part of my life and it'd be dishonest to just... not talk about it, I guess. They don't seem to take it personally, at least, but I do seem to notice they seem to think I internalize fatphobia to some degree. But we don't talk about it in much depth because i'm not terribly interested in arguing about it. But it did get me thinking about the idea of fatphobia, and how it's used as dissociative point to avoid the idea of weight loss when you're in the stages of denial. (I was, for a while). I did experience fatphobia... quite a lot, and I've experienced people being significantly kinder and more respectful to me as I've lost weight. It's something, to be frank, that pisses me off. Because... I shouldn't have to lose weight to be deserve common human decency that my peers enjoy. People with other mental health and medical issues aren't subjected to the same degree of hatred and disgust that obese people are, it's to a point that if you even try to talk about fatphobia, people will categorize you as a specific kind of strawman. So in a way, fatphobia aids in this dissonance, making it all the more difficult for many obese people to accept that weight loss is even an option that they have. Because it feels like giving up, it feels like admitting that fatphobic people are right, that you as a fat person are disgusting, undeserving of empathy, love, compassion, quality health care, clothes that fits or looks good, etc. I guess I wish that it wasn't an automatic assumption that being a fat-acceptance activist didn't mean anti-weightloss at the same time, that more it meant trying to bring people to be aware in how they treat others is unacceptable, no matter their current weight, if they're currently gaining or losing. It's definitely a frustrating ordeal. I think often of the difference of my treatment before and after weight-loss, but how I'm the same person on the inside, and the injustice of it makes me quite angry. I'm still quite fat, too. [link] [comments] | ||||||||||||||
| Day 1? Starting your weight loss journey on Saturday, 03 July 2021? Start here! Posted: 02 Jul 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: 02 Jul 2021 07:07 PM PDT because i'm working full time, i really don't even get the opportunity to over-eat right now. when i get home, it's all i can do to cook something quick (most nights it's eggs and toast or something) before i've got to be ready for bed. in the morning it's the same thing, i have to eat something quick and then i'm out the door. it's usually overnight oats or raisin bran or something. the exception for my mostly healthy, quick and easy foods is when the weekend hits. i don't binge or anything, but i do make stupid choices and eat too much. pizza and ice cream sort of stuff and it has to end. today i had convinced myself that after work i should buy a tub of ice cream and a bag of chips and just go to town. i went as far as the ice cream aisle at the store on the way home before talking myself out of it. none of the ice cream looked good. maybe if i'd seen some chocolate chip cookie dough, things wouldn't have gone so well, but there wasn't any type i really wanted. regrouping, my next stupid thought was of ordering a pizza. 'come on' i told myself 'we'll go to the fancy grocery store and get something better. sushi?' i didn't get sushi, but i did get everything for some semi-healthy burritos, which i think it was a decent compromise. [link] [comments] | ||||||||||||||
| Posted: 02 Jul 2021 10:44 PM PDT So I'm a teen that's a bit overweight and would like to become more healthier, fit, active and lose weight. I've already know that what you eat is very important so I'm planning to cut out sugar and eat less. I used to run back in the day and would like to get back to that. Let's say I ate at a calorie deficit, started to practice for run for 5k, and started to sprint, would this be enough to lose my goal? I have a lot of free time so I don't mind added any more workouts in there to boost my overall fitness and just generally help bring my minimum (don't know if that's the right word for the -500 cal thing) calorie intake up a bit to help. [link] [comments] | ||||||||||||||
| Posted: 03 Jul 2021 12:01 AM PDT I've been emotional eating over COVID and the results aren't great. I need to lose weight but was really lacking motivation. Today, I tried to put on a pair of jeans (sweat pants life has been great 🤣) and they were really digging into my stomach. It made me feel pretty bad and I got upset because I worked hard to lose 30 pounds a few years ago and I've now gained half of it back. My husband and I just started a challenge - 5 mile cycle or walk everyday for the month of July (plus some weight training with dumbbells). The jeans were a good motivator, I did my first workout in ages today and I'm already feeling a lot more positive! If anyone has some good tips on how to stay motivated and how to stop stress eating it would be a big help! [link] [comments] | ||||||||||||||
| Posted: 02 Jul 2021 11:00 PM PDT About 2 months ago I went to the doctor for chest pain I weighed in at 340 at 5'11" 30 years old I am completely unhealthy smoker casual drinker since then I kinda took a month to gather my thoughts and started eating less crappy started going to planet fitness and dropped about 45lbs so I'm around 295 doing light lifting and 45min cycle hiit today I signed up for an mma gym I've never felt more alive while I was getting choked the fuck out I'm going again everyday it's 150 a month but after one class I know it's my new thing after grappling and sparring for an hour my body is sore like never before I was bleeding I'll see if this gets me to my goal middle weight 185 maybe 195 so 100 lbs to go [link] [comments] | ||||||||||||||
| Posted: 02 Jul 2021 09:09 AM PDT I am stoked to be in the one hundreds again and I'm not stopping here. So I got a late PCOS diagnosis which has me on metformin and I'm still in the beginning stages of treatment (held back because I'm currently travel stuck). I am working with a nuitritionist (started mid of May) and I've gotten so far with her but I don't think I can work with her another month. I keep getting recipes I simply do not find edible and often lunch ends up being iceberg Lettuce, one tomato and one cucumber. Surely there's a better way? Does healthy food have to taste bad? Or are her recipes just shit? Or maybe I can't cook. She told me to stop taking my meds, both for my anxiety and metformin as she said we can fix this with diet. So I stopped and then my weight plateaued. This happened right at the beginning so maybe it is normal for weight to do that? For three weeks it didn't move. I'd be eating 500-600 calories and my weight would go up. My mom told me to continue taking my meds and so did my friend who has PCOS. So I did. I began taking my meds again and finally my weight started going down. I didn't tell her about the meds because I didn't think it was her business anymore. She has me weigh myself every day and it fluctuates like nuts but she says it's because I'm not following her diet to a T (I didn't have the 5 green teas or drank 2l of water instead of 5l or I didn't finish my salad). It doesn't make sense to me. Am I dumb? Can someone please tell me that weight loss isn't THIS horrid. I'm so tired of being hungry all the time. I am exhausted. I just want this weight thing to go away and I'm thin and ED free and healthier. Can you all please share some kind words? I am just looking for support now. :( [link] [comments] | ||||||||||||||
| [Challenge] European Accountability Challenge: July 3rd, 2021 Posted: 02 Jul 2021 11:42 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] | ||||||||||||||
| Little late, but here's my 1 month update! Posted: 02 Jul 2021 04:13 PM PDT Stats: 31/f/ 5'1"/ SW: 180lb/CW:175lb/GW:165 (for now) Alright folks, dropped off for a little bit there. I've been working crazy hours and my scale's fancy battery died so I hadn't been able to weigh myself until today. I guess I have some feelings about it. Overall I'm proud of the progress, but I can see areas I need to improve on, but why does it have to be so sloooow. I've never been a patient person and I worry about going too hard and triggering a binge/bad week. I've been SO GOOD about putting every calorie into MFP, staying under 1500/cal a day, and eating healthier substitutions to the things I do over indulge in. Switching pita for all bread, making steamed broccoli with a little garlic salt when I crave fries, applesauce instead of ice cream have been huuuuge calorie savers, and I'm finding I don't miss the other stuff too much. Also, great news, I found out the grilled fish tacos at work are 400 cal when rounding up! I'm so stoked we have a healthy option that isn't fucking salad. No offense to salad lovers, I eat at least one every few days, but I prefer to get my veggies elsewhere. I've also been more active, I've been doing a 20 min workout on YouTube before work every night, and a 10 min yoga routine when I get home. I'm enjoying it a bit, looking forward to getting stronger. Ideally I'd like to get back into running, but I gotta be kind on my knees first. I did go swimming with my friend at the local pool last week and signed up for more slots in the future. My dog and I walk first and last thing every day, overall I walk around 14000 steps a day. I know that I'm doing a lot and I can't just demand my body to snap back immediately because I'm finally treating it well, but, ugh. Wouldn't that be nice? Just trying to breathe, drink more water, and take it day by day. I'd like to reduce my daily calorie budget even more (MFP suggest 1350/day) but I think that's just asking for trouble at this point. If I start competing with myself, I'll lose, hands down. I do worry that I have three whole days off soon that it will give me more of an opportunity to be lazy and binge, so I wrote a grocery list/meal plan for those days (ribs, corn, cucumber pita sandwiches) so hopefully it's a non issue? Might be posting again in a few days if it is an issue... Again. I'm proud that I lost 5 pounds in one month of work. I'm happy with my choices and and still focused on my goal. It is a lot closer that I think it is. At least this first hurdle. Thanks for reading! [link] [comments] | ||||||||||||||
| Daily Q&A Post for Saturday, 03 July 2021 - No question too small! Posted: 02 Jul 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] | ||||||||||||||
| Posted: 02 Jul 2021 01:18 PM PDT F/30/5'6"/SW207lbs/CW200lbs/GW150lbs About 6 weeks ago I looked in the mirror and thought 'enough is enough'. I'm tired of putting on clothes and feeling like a fat sack, I'm tired of looking at pics of myself and all I can see is how chunky I am. I decided to try intermittent fasting and I've been trying to stick to 1200cals a day. That's working out fine, I don't feel guilty if I go a little over, I'm still coming up well under 1500 a day and it's far less than I was eating before. I lost the first 7lbs quite easily but then plateau'd to my disappointment. I bought some new workout gear and Today I went for a walk with my partner. 4.17miles, 17min pace. I feel tired and my legs hurt but I did it. I can keep doing it, and then one day I'll start running. And then I'll run more every day. That's the plan anyway! My GW is around 150lbs so I have a long way to go but I can do this! I also treated myself to some new clothes that flatter my fuller figure cause I hear being positive about how you look is a good thing! [link] [comments] | ||||||||||||||
| A weight loss journey in a graph Posted: 02 Jul 2021 10:25 AM PDT M 6'1" 47yo Nationality: American, hence the freedom units. Starting weight: probably over 300 lbs, but the highest I actually weighed in at was 293. Goal weight: no fuckin' clue. Internet charts say 189. I made it to 189. I was waaaay too skinny. I think I'll be comfortable if I can keep it hovering around 200. Starting pant size: Probably 46? 48? I dunno, I always bought the ones that could stretch out because then I could pretend I wasn't as bad as I was. Current pant size: 32 (when worn, the one pandemic benefit.) I was probably 30 when I got down to 189. I'm posting because I want to show folks that this really is an up and down journey and if you let setbacks get in your way then you reduce the chance that you're able to trend the direction you want. In the graph I've annotated some of the "setbacks" I've had, but I'm not mad or sad about any of them. The long term goal is just to be happy and healthy. I was pretty big, but the guy in the mirror wasn't. This is a trick our mind plays. I didn't look fat in the mirror, I didn't feel fat. But I was. I wasn't healthy. I was diagnosed pre-diabetic. My doctor recommended a hospital run group diabeetus prevention class. I was reluctant. I'm not much of a "joiner." But I went in with my wife, which made it more bearable. There was no information in the class I didn't already know. Junk food bad. Calories in < calories out = weight loss. Eat moar veggies, etc. One exception: The instructor passed around rubber representations of one pound and five pounds of fat. One pound of fat is a LOT bigger than I thought it was, and would probably surprise a lot of folks. Five pounds of fat broke me. The class had a weekly weigh-in and I think it really, really helped. I was kind of a little bit competitive, and I did lose the most weight in the class (also, the class started with like 30 people in it and ended with 6.) But the class ended and I kept going. The big weight loss was just due to setting a calorie budget and then sticking to it. I also started walking and getting 10k steps a day (this eventually evolved into running, with another setback of trying to do too much at once and injuring my knees pretty bad. Don't do that kids, keep it slow.) I religiously weighed in every day (when possible, I didn't take my scale with me on work trips and vacation -- back in the before-for when we could travel.) I cut alcohol to a minimum. I still drank on weekends (in moderation) and -- as you can see from the chart -- on vacation I went a li'l ape shit. But it's OK! I got back on that horse and rode that shit back down. I ate what I wanted. I just ate a lot less of it. I didn't care about macro nutrients. I weighed everything I ate and logged it into the lose-it app. I made the "mistake" of stopping that when I hit my "goal" weight (which I just wanted to see if I could hit it, I already knew it would be too skinny and that I'd want to go up a bit.) I'm still not weighing food, but I'm back to no weekday alcohol and smaller portions by eyeball. It's probably easier to do if you log, but I'm trying to be able to do this without technological help this time. It's working, just not quite as dramatically. But again, that's OK! This is a neverending Some wonderful weight loss moments:
And a few more subtle things:
Anyway, I hope this inspires someone. Thanks for reading! [link] [comments] |
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