Weight loss: I lost it!! Size 14 to size 4; 25lbs |
- I lost it!! Size 14 to size 4; 25lbs
- Unpacking the dangers of the body positivity movement
- How do you deal with parents who mock you?
- After weighing myself today I saw that I officially have lost 10lbs!
- “Do you want to split a donut?”
- Whether it's bad or good news, I always want to eat
- [Challenge] European Accountability Challenge: August 6th, 2021
- Saw a photo of myself today…
- 30 Day Accountability Challenge - Day 5
- Some things I did to lose 55lbs
- My dad has diabetes
- SV on my way to Two Twenty by Twenty Twenty Two
- F/SW 245, currently 222. This morning I woke up and wanted to cry—weighed myself. Gained a lb.
- Should I avoid the scale for 1 - 3 months?
- Day 1? Starting your weight loss journey on Friday, 06 August 2021? Start here!
- 24-Hour Pledge - Friday, 06 August 2021 - The Plan for Today!
- 10 pounds in two weeks, is this bad?
- What constitutes 'yo-yo dieting'?
- The first 5 lbs
- How do I avoid numbness from my stationary bike?
- I binge ate after 9 months clean
- Lost 15 pounds :D
- Exercise Suggestions for Chronic Pain?
- What are some healthy foods you thought were low calorie, but you were surprised how many calories they have after you found out? And vice versa
| I lost it!! Size 14 to size 4; 25lbs Posted: 05 Aug 2021 09:09 AM PDT So I was elbows deep in mom life and feeling good about not caring about how I look. But then That One Picture was taken. Where you can no longer blame the clothes, or the angle or the alignment of the moon on how bloated and lumpy and simply bad you look. It was at an event for my son. I had run myself ragged trying to find what he needed to cobble together a damn seal costume from street clothes (which was the very specific request). I had given him my all that day... and it showed. There was nothing of myself in that picture. My hair was a mess, my makeup dated. My clothes randomly chosen and my body a sad canvas for it all. I felt embarrassed. I felt old. I was 32. I did not run to the gym or changed my eating habits the next day. I had no idea how to start. Not really. Eat less? Dude, I'm hungry! Eat better? I mean... sure but that's my exhausted asa cooking at the end of the day and I just can't do everything. Exercise fell into a similar boat. But it wasn't all excuses. I really tried. I got on goofy workout trends that caused more injury than anything. I tried to cook from home even more than I already was. I meditated on that damn Wii board. I would push myself until I was totally worn out and often hurt myself. I barely lost any weight. You know when I did burst through the barriers? When I got my anxiety under control. I had the same hours in the day as everyone else, but most of mine were spent paralyzed. I needed to find the path before I could walk it, but I was so focused on peering through the hedges, I hadn't really taken a step. As I developed tools to scale my emotions, create healthy boundaries, and find the right medication to give me just enough of a buffer to breathe and not immediately stress, I suddenly found the energy and time to begin down that path. I joined a gym. I walked on the treadmill and timidly poked at some weight machines. I watched what other people did. I noticed some ladies with really great physiques going into a lifting class. One day I followed. I'll speed up my story a bit here and say that I learned my body responds to lifting. I also learned I have a some health issues that mean I really have to know my limits. At 35, I learned that a diabetic friendly diet had the fat flying off, and from there, I could do a modified OMAD. Before that, the nutrition question had always been answered with , "eat less!" and, "no, even less!" Finding a sustainable path was the last piece of the puzzle. I am not a runner, but I won a local ultra marathon step challenge. I have been able to keep the weight off for almost 5 years. I started acting and get cast as the love interest. I had another baby and got right back into shape despite being confined to a wheelchair for half the pregnancy. I also struggle to maintain. I know how to lose weight- and adjusting every time you plateau can be really frustrating. I know how to gain. But I don't know how to stay the course. And I'm reaching a weight where I need to find that balance. I have a bin of clothes that are too big and I'm afraid to donate them, even after all these years. I feel gorgeous, but I feel really, really weird when people tell me as much. My body is for me. I didn't do this for anyone but myself. So the journey isn't over. But I wanted to share because I think a lot of people intrinsically know the mental component is a factor in our weight and health, but instead we are obese and hyperfocusing on whether cooked greens or raw is best for nutrient absorption when you aren't even going to eat enough greens in any form today. And that has far more to do with the mental than anything. Put the energy into your mental health and you'll find you actually do have the tools, time, and fortitude to lose it. [link] [comments] |
| Unpacking the dangers of the body positivity movement Posted: 05 Aug 2021 10:58 AM PDT I will start this post by saying that in theory, I love the body positivity movement and what it stands for. I think it's so important to hold space for all bodies in our society. This post explores my own personal journey with the movement and how damaging it was to me, both mentally and physically. We're taking a step in the right direction, but we still need to do better. I have been chubby my entire life — never obese but never that thin. As a woman working in the entertainment industry, it was always a HUGE insecurity for me. Chubby people are only recently starting to be represented in the media. Before 2018, the only bodies you saw were super thin and fit, or morbidly obese. I knew I wasn't thin, so I always identified with the fat people. Cue the body dysmorphia, fad dieting, and 30lb weight fluctuations every 6 months. Needless to say, when Instagram started to become flooded with mid-sized "body positive" influencers, I was so stoked. THESE are my people. People like me can exist; there is space for us and we're normal. I started to follow every medium sized baddie with a FUPA and was absolutely living for the community and message — we don't have to live our lives in pursuit of being thin. But along with that message (which is one that I still absolutely agree with) there was so much toxicity that I didn't notice at first. Everyone in this space absolutely loathes "diet culture" and I started to consume multiple posts a day about how dieting wasn't fair to me or my body. I watched friends who were vocal about eating well and exercising get absolutely torn apart for "promoting disordered eating." And although I felt that this was an extreme over correction, the rhetoric started to get to me. I started to eat way more than before. Desserts, pizza, pasta, constant takeout. I would have huge servings because "I deserve to eat," and "my mental health is more important than my physical size." The problem is that as my physical size changed, my mental health deteriorated. None of my clothes fit. I felt like absolute shit all of the time. I was, for the first time in my life, actually obese. I couldn't even recognize myself in pictures and I was too embarrassed to see friends or family. I could barely play with my kids because I got so winded. And one day I was talking with my therapist and she said, "self-love is about doing the right thing for your body, and the right thing isn't necessarily the thing that feels good in the moment." I'm now on my journey back to myself. I've lost 12 of the 40 lbs I gained because of "self-love." I am counting calories and working out, and I've never felt better physically or mentally. I still eat the things that I want, but I don't live in that space 24/7 anymore. I'm not doing it to be skinny… I'm doing it to be happy and to feel good. So for anyone else out there like me… how do we balance the message of self love with self respect? How can we show up for ourselves while also not overdoing it, or living our lives just to be thin? Thank you for coming to my TED talk. [link] [comments] |
| How do you deal with parents who mock you? Posted: 05 Aug 2021 08:16 PM PDT So I'm [18f] (please don't tell me to move out, I live in a third world country and it's not easy or normal to move out after highschool like the US) and my mom used to mock me a lot. She used to mock me a lot since I was like 6 or 7 for being fat and she toned it down a bit when I got older. The problem is that now she is starting to do it again now that I'm done with my last year of highschool and approaching marriageable age ( not for me, but for this shitty culture) So I had gotten some soda ( I know it's wrong and I sort of just thought of it as okayish since I haven't officially started) so then she started yelling at me when she saw it and she started telling me how pathetic I am and that I should look at girls my age. That she visited our relatives and they had really pretty and thin girls and she felt bad because she only had me. My problem is that she is making me feel like shit which I promise has never ever helped me lose weight and she never once mentioned my health. She just brings up my looks and when I feel like shit I just end up binging so this is making it harder on me. Also in the past even when I was trying to lose weight. I would have off days and bing and feel bad. When that happens the normal thing is to keep going but if she catches me, she just screams at me and she keeps reminding me of how I binged which makes me feel like I can never do well. So how do I deal with this? I'm really sensitive so this is sort of making me cry. [link] [comments] |
| After weighing myself today I saw that I officially have lost 10lbs! Posted: 05 Aug 2021 08:57 AM PDT For clarification I'm a 30m 6'1". Last week I began a combination of IF and CICO. I started last week weighing 368lbs. Today when I got on the scale I weighed 358. I've decided to make a few more changes that will helps things even more. My current weight goals right now are 340, 320, 300, and then ultimately 250. Once I hit the 320 range it will be the lightest ive been in years. I think around there is more in my ideal weight range. I don't have any pictures because I honestly hate looking at pictures of myself. But I will say my pants have been feeling a little looser lately. I'm glad for this community because of the overwhelming positive feedback is keeping me going. I want to reach my goals. [link] [comments] |
| “Do you want to split a donut?” Posted: 05 Aug 2021 11:35 AM PDT So I'm traveling for work on a construction project these days. Office space means a triple wide trailer with 3 offices on each end. One for the admins, one for the accounting clerk, the others are mostly open/rotating if you've got a call/zoom meeting. Pretty much everyone else works at a giant central table with monitors, docking stations, etc. Needless to say, close quarters. Either way, somebody brought donuts this morning. And one of the admins, both of them probably 25 at most and I'd be stunned if they weigh less than I do if you throw them together, asked the other the question - "do you want to split a donut?" My brain doesn't even process that question. Is that a real unit of measurement? If I eat half a donut, it's in the first bite, and the second half is my second bite, icing flecked lips smacking away as I smash it down. So that's where I am today. There are people in this world who can eat half a donut. They blow my mind. [link] [comments] |
| Whether it's bad or good news, I always want to eat Posted: 05 Aug 2021 04:59 PM PDT I got some news today. It was actually amazing news and to take off that excitement edge... I caved and got myself a big tub of ice cream which is now beside me and is empty. Unfortunately this isn't shocking behavior from me. I do this a lot. Stressful day? Food. Survived a stressful project? Food. Had a fight? Food. Successfully stuck to my workout plan for a month? Food. And the list goes on. Food is my go to escape and celebration. I was wondering if anyone else experiences this and you deal with it. This is especially counter productive when I'm proud of any weight loss just to yo-yo back to my original weight. Thanks [link] [comments] |
| [Challenge] European Accountability Challenge: August 6th, 2021 Posted: 05 Aug 2021 11:11 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] |
| Posted: 05 Aug 2021 08:35 PM PDT …and I am sad. I am 188cm (6'2") and 120kg (265lbs) and I've gained 16kg over the last five years. I was in good fitness while I lived overseas, but returning to Canadian five years ago started a spiral downward and a consistent gain on the scale. Today, while walking with my daughter and my mother, a photo was taken of my daughter and me and I was reminded why I try to stay out of photos. I don't want to look like this anymore. I don't want to feel like a lump anymore. I don't want to keep finding excuses to not walk and not work out and not eat better. I want to be better. I guess this is my statement of intent to get my mental and physical health in check. Thanks for listening. [link] [comments] |
| 30 Day Accountability Challenge - Day 5 Posted: 05 Aug 2021 05:46 PM PDT Hello losers, Happy Thursday! I hope you're kicking butt and taking names. Weigh in daily, enter in Libra & remove moral judgement/stigma/shame directed at yourself about it: Progress over perfection. Trying to unattach my self worth from the number on the scale. Whooshed. Go me. Also sore AF so maybe retaining water? 1800 calories (tracking in 5-day cycles, Friday/Saturday at maintenance): Under goal today. Gotta figure out dinner. Exercise 5 days a week: 30 minute walk at lunch. 5/5 days. Alone time to word vomit into journal: A little bit at lunch. Todays gratitude list: Today I'm grateful for stone fruit season, access to mental health services, all the books & science available to that subject matter & cute leggings. I need to order 3 colors of the Tiktok ones. Express gratitude (verbally or through written communication): Will do this tonight. Also did a little of this over text today. Your turn kids! [link] [comments] |
| Some things I did to lose 55lbs Posted: 05 Aug 2021 12:51 PM PDT 24/F | SW: 244lbs | CW: 189lbs | GW: 175lbs | photo I was always "kinda big" but I never truly saw myself as obese. That was, until after the first lockdown in June 2020 when I stepped on the scale and saw 244lbs. To be more precise, it was 110.4 kilos and it being three digits, and such a round number scared me. My father died of a heart attack when I was 11 and the realization started setting in that I'm headed for the same thing. Maybe not now, maybe not next year, but definitely sooner than ideal. I knew it was time to do something about it, but then life happened, I had to travel abroad for three months and stress got the better of me so I decided to try to maintain until I got back home in September and then really take it seriously. In those three months I ended up losing 6lbs and came home with the mindset that I believed in myself and knew I could do it. And then here's how I did it. 1) Breaking things up into smaller chunks helps. It's a lot easier to think about having to lose 10lbs than having to lose 70. Or getting down to the nearest round number. Or going down a size. It's a lot more manageable. I never really had a solid goal weight. Always concentrated on the next ten, assessed how I felt, then rinse and repeat. Do ten, do five. Do whatever, just start. Baby steps. 2) Don't tell people who you don't think would support you. Once you tell people they start offering advice, criticism, setting expectations. F*ck that noise. Tell your friends, your family, tell strangers on the internet, but not to people who want to see you fail or tell you that they know best. It can be very discouraging, especially in the beginning while you're still figuring things out. It's hard to do it alone so having a support system helps, for some it's communities such as /loseit, for me, it was a friend of mine who also had some lockdown weight to get rid of. 3) Find an exercise you enjoy! People underestimate the power of walking. When I started I couldn't go to the gym because they were closed, I also couldn't exercise at home because of lack of space and family members were working from home. The next best thing was walking. It's great cardio if you're walking a bit faster than usual, you get to see the city you live in from a different perspective and get to listen to whatever music you want to. I concentrated on getting in at least 10k steps 5 days a week and now I walk mostly everywhere. It takes a bit longer but I really enjoy it whenever I have the time. 4) Don't beat yourself up about the things you shouldn't be eating that you are, concentrate on the things you should be eating that you aren't. I started watching a bodybuilder on youtube and he's always saying this. And it's true! Eat that broccoli! Have that chicken! Get your nutrients! And then have some chocolate! Chances are you're not even really going to crave that chocolate that much after you give your body what it really needs, but if you are, then go on and have a piece or two. Today I had mug cake for lunch and I don't feel bad about it at all. I had my veggies, I get to have my occasional cake too. 5) Don't feel bad about occasionally going over your target. If it's occasional then it's like whatever, boo. It happens. You're still going to reach your goal, just a bit later. Subtract it from your next 3-5 days. Even it out over the week. It's a lot easier to fix a day of eating junk than fixing an eating disorder. Also, this doesn't really fit anywhere but when counting everything started to feel a bit too restrictive I gave myself some leeway. Now, I absolutely refuse to count the splash of lemon juice in my water, or the one piece of m&m's I ate from my mom's bowl. Once you have a grasp of the calorie content of certain foods you can factor in some cheat codes. You can eyeball certain veggies. You can decide that a four calorie piece of candy doesn't matter. Know your limits. It's about being in it for the long run. That's what makes it sustainable. [link] [comments] |
| Posted: 05 Aug 2021 02:58 PM PDT So my dad was diagnosed with diabetes. And it bad enough that he has to take insulin immediately rather than any sort of tablets etc. We are being supportive. We've cut out all carbs from his diet whilst it gets under control, including root vegetables which contain higher amounts of carbs than other veggies. We aren't eating anything naughty or carbs either to be supportive and not tease. Like eating bread right in front of him is a bit mean etc so we aren't eating carbs either. But the bit that has really got me. Is the fact he's my dad..... And has been diagnosed with bad diabetes. I mean. It's my dad. The man who is like immortal. Who never gets hurt. Never gets sick. And suddenly it's like, he isn't immune. He isn't immortal. This is real and it's not a small thing. I know diabetes can be controlled with diet and insulin etc but what I mean is it's not like a 3 day cold which will go away. It's here to stay. My super power dad has diabetes. He's...... Human. And the second thing to hit me. I weigh approx 17 kilos more than him. 17 kilos more than my taller father..... Who's just been diagnosed with diabetes. So aside from dealing with that due to his no longer superman quality. We've cut out carbs, sugar, sweets etc you name it. And I realized that if my superhuman dad can get diabetes, I can most definitely get it too. And sooner than I might think, especially weighing 17 kilos more than him. So I went and bought a scale for myself to use. To weigh and record daily. The zero sweets, biscuits, chocolates, and smaller food portions that we've just started will help him as well as me. If my superhuman superman dad is just that.... Human ....... Then I am seriously waking up to the fact that unless I pull my finger out right now, I'm going to go the same way and be diagnosed within the next year or so. I know some people just decide now is the time, others need a wake up call. I've been saying for about 10 years that I need to lose weight and never have. But this ? This has really shocked me, upset me, and I feel that this is the wake up call that I have unfortunately been waiting for to take my weight loss seriously. So now it starts. Taking care of my dad. Taking care of me. And loosing some serious weight as of right now. TL:DR my dad has diabetes. I weigh more than him. Realised I need to take my weight seriously, stop messing around and lose a lot before I get diagnosed with diabetes too [link] [comments] |
| SV on my way to Two Twenty by Twenty Twenty Two Posted: 05 Aug 2021 03:26 PM PDT TLDR; A fairly lengthy story ensues, but I'm down 70 pounds from my start weight and had my best walking split time today. If this tale inspires or motivates one person to pursue a healthy lifestyle, it is worth it to type this out. My weight loss journey began about three and a half years ago. I was doing some thrift store shopping hunting for treasures one Saturday when I found a large scale for dirt cheap. I hadn't owned a scale for probably a decade or more, so for a couple of dollars, I thought, 'why not?' So I took it home, gave it a good wash, and set it on the floor. Little did I know that the little black box that I had just brought into my home was about to become my worst enemy. I knew that I had let myself go a bit over the years, but I was in for the shock of my life. I cautiously mounted the nonskid platform bracing myself for mild disappointment. How bad could it be?; I thought. I climbed on, and that little red arm began its long, long journey across the dial. I waited with a look of horror and disappointment on my face as the dust settled at my new high score of 335lbs. Three Hundred and Thirty-Five Pounds; Holy Crap! Right then and there, I decided that this must stop; I have to do something. I knew I was large and rotund, but 'I carried it well.' My six-foot one-inch frame was one of the 'heavy-duty muscle car' models they made back in the seventies, but this measurement was well above and beyond its designed weight rating. All brought to you by today's sponsors Little Caesars and Coors Light. I started with many good intentions. I bought some new walking shoes. I quit my thirty-year smoking habit; cold turkey. I paid to join a gym. I bought workout clothes. I researched fad diets and other quick-fix solutions. I meticulously crafted workout playlists for inspiration. I was slowly paving my road to denial and failure. Fast forward six months, and I had actually been to the gym five or six times. I was smoking again. This whole 'being healthy' thing was kicking my ass, and I was letting it. I fell off that horse and landed face down. Alas, at that time, I thought that was rock bottom. Time traveling to another point about eighteen months ago brings us to the second of my 'send me a sign' moments. I woke up one morning, and while reaching for my morning cigarette, I coughed like I have a million times before. But, this time was special; this time, there was blood. I can attest that retching up blood from your lungs before breakfast is one of those 'meet your maker' moments they talk about in great novels and heroic stories. So I decided that the cigarettes had ended their run that day. I did need to use a crutch by purchasing a vape, but the actual cigarettes stopped and will not be allowed back. So that is how my quest to find health began. I started eating a little better with an attempt at a basic CICO diet instead of one of the fad diets. I was still weighing north of 300 pounds. And then I found the absolute rock-hard bottom. I went to bed one night, literally fat and happy. I woke up the following morning feeling rested, but there was something different. Three of my toes on both feet were both numb and on fire at the same time. Neuropathy had set in. Fuck me (for not) running. I went to the Doc-in-a-box that afternoon. My feet were on fire, and my labs were alarming. My triglycerides were 6000+, and the 'doctor' said 'welcome to being a diabetic.' Unfortunately, I did not have health insurance, and every step I took felt like walking on glass. I am a veteran, and I signed up for VA medical that day. It took a while, but the Doctors at the VA did get me the right medications to stop the 'rats chewing on my feet' sensation. Thankfully, the same meds also helped my underlying depression and Bipolar disorder. Now that I had my foot pain in a manageable condition, I could start to move physically. If you have never truly 'let yourself go,' you will not entirely understand what that means. If I were to fall on the floor, I could not pick myself back up again without a chair to climb up with. I started by walking—one foot in front of the other. I walked the trip to the mailbox first; then, I ventured to the end of the block and back. And then I braved going all of the way to the end of my street, a journey of almost one-half of a mile. One-half mile became one. After several days of that, I decided to add a little backpack weight to strengthen my knees. Wash rinse repeat. And then one mile became two. To make a long story short (too late) today, I both had my lowest weigh-in and my best split time walking. After walking two miles with a 16-pound pack at a 16:09 split, I weighed in at 264 lbs, the lowest I have seen in a while. Cutting meat out of my diet and practicing basic CICO has let me drop 70 lbs, avoid diabetes, lowered my triglycerides down to 200. So, here I am, creeping up on 50 and making the decision not to die slowly, one piece at a time. If I can do it, so can you. [link] [comments] |
| F/SW 245, currently 222. This morning I woke up and wanted to cry—weighed myself. Gained a lb. Posted: 05 Aug 2021 04:55 AM PDT I felt so defeated and schlepped through the morning walk anyway. About a month ago I stopped drinking (1-2 bottles wine or a half pint of liquor/night previously) and started walking in my hilly neighborhood—I've built up to about 3-4 miles a day. I do WFH, but I have a toddler that I'm constantly tending to and chasing throughout the day. I sleep soundly for 8-9 hrs. I track CICO and average 1200-1400 calories per day, and I feel full. I have a food scale so I'm pretty confident in the accuracy of my portions. The first two weeks I lost 15 lbs—I assume water weight, of course. Since then, I've been steadily losing each day (fractions of a lb daily). I woke up this morning and had gained a lb. Am I being dramatic? Does this mean I ought to increase my exercise? Any advice helps because I already feel so discouraged.🥀😔 [link] [comments] |
| Should I avoid the scale for 1 - 3 months? Posted: 05 Aug 2021 09:50 PM PDT I've been working on a combination approach to address my binge eating disorder that involves taking lessons from Atomic Habits by James Clear, Brain Over Binge by Kathryn Hansen and some things taught in Overeaters Anonymous. Essentially what I've been doing is making small adjustments not in what I eat but how much I eat and am now adding exercise in. This has been going on 5 weeks now and I'm entering my first week where I feel that my eating and exercise regimen is at a place that I enjoy. Now as to not rush things I'm unsure if I should track my progress now or if I should continue what I'm doing for a few months. I am scared of two things happening. 1.) If I start weighing now I might get overwhelmed because I'm not seeing results and get discouraged 2.) In three months if I wait I will be underwhelmed with my progress So I just wonder what would be the most beneficial choice for incorporating this as a lifestyle change. [link] [comments] |
| Day 1? Starting your weight loss journey on Friday, 06 August 2021? Start here! Posted: 05 Aug 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] |
| 24-Hour Pledge - Friday, 06 August 2021 - The Plan for Today! Posted: 05 Aug 2021 10:01 PM PDT Wake up with determination; go to bed with satisfaction! This is our daily check-in, to help keep us accountable over the long haul. Feel free to post whatever goals will help keep you on track. Here's the regular text on behalf of this thread's originator, kingoftheeyesores, taken with his blessing
Thanks to /u/nofollowthrough who made the 24-Hour Pledge an ongoing /r/loseit institution. Due to space limitations, this may be a sticky only occasionally. Please find it daily using the sidebar or top message. --- On reddit, your *vote* means, *"I found this interesting"* (...read more about [**voting on reddit**](https://www.reddit.com/wiki/voting)) --- [link] [comments] |
| 10 pounds in two weeks, is this bad? Posted: 05 Aug 2021 08:25 PM PDT Hey everyone, So I decided it was time to get back to working out current goal is pre-covid weight of 230 from 295. I've been doing intermittent fasting 20/4 for about two weeks with lifting/HIIT Cardio, and when i checked today i was at 285 in the morning. I don't really track how much I eat I just stick to chicken and salads if i were to guess I'd say I eat between 800-1200 calories a day but i feel completely fine and actually have been feeling the best since i separated from the military. That's about it just wondering if I'm actually hurting myself in the long run, I try to eat more but i just get full extremely quickly and don't get hungry again until the next day, not sure what to really think about it. Thank you! [link] [comments] |
| What constitutes 'yo-yo dieting'? Posted: 05 Aug 2021 08:22 AM PDT I'm currently losing weight by counting calories. I can pretty consistently lose 2lb/week with a 1,000 calorie/day deficit. My question is about long-term maintenance. I don't want to have to count calories every day for the rest of my life. I was thinking that I could try to just eat healthily using the habits I have learned doing CICO, and monitor my weight carefully. If I gained weight over a certain threshold, I could then count calories for the necessary time to lose it again. For example, if I set the threshold at 4lbs, I could go into a 1,000 calorie/day deficit for two weeks, or a 500 calorie/day deficit for a month to lose it. That way I would only be counting calories for maybe a few weeks out of the year instead of all the time. My question is, at what point does this stop being healthy maintenance and start being unhealthy yo-yo dieting? I can't seem to find a solid definition of the term. I assume it depends on how large the fluctuation is, but how do I put a number on it? [link] [comments] |
| Posted: 05 Aug 2021 12:53 PM PDT Disclaimer: I'm on mobile, sry. I used to be a pretty average weight. All through school and after, my youthful metabolism managed to keep me in the healthy to slightly overweight BMI range, and I could eat just about whatever I wanted. Then, 2020 happened. My work closed temporarily so I had no job, I lived alone in a basement apartment, no pets, and my mother is high-risk so basically no family. The only person I really saw was my ex/neighbor, which turned into an emotionally idiotic fwb situation that lasted until May 2021. He was a bit of a drug fanatic, and I managed to get hooked on nitrous oxide. I don't know if there was anything about the gas that kept the weight on, but with my new addiction came a depression like no other, and an unshakeable lack of motivation to move my body or make progress in my life. I was completely stagnant. I put on almost 90lbs in that time; 145 to 234, 5'4" at 22yrs old. I'm finally coming out of that phase of my life—I've dropped the dude entirely, I'm working harder than I was pre-pandemic, I have a cat, I see my family regularly, got out of the basement, started meeting new people, have been going to therapy for and cut waaay down on my nitrous use, and I'm counting my calories and taking walks to get back into the swing of things. As of today, I have finally lost those first 5 lbs. I've got a long way to go, but so much of the bad is behind me and so much good is ahead! Wanted to put my story somewhere so I can hold myself accountable for keeping it up. [link] [comments] |
| How do I avoid numbness from my stationary bike? Posted: 05 Aug 2021 07:37 PM PDT So some of you may have seen my previous post about learning to enjoy my stationary bike by playing Breath of the Wild. Though recently I've been having a problem with it causing numbness. And forgive me if this is too much info, but its numbness of my labia. Its rather uncomfortable and googling it only really gives me answers about this problem with men. Is it my weight? Will it get better as I loose. I was expecting some discomfort with the whole sitting aspect but the issue with it numbness my genitals is surprising. And it lasts for a while, probably because its a sensitive area to start with. And advice? I've changed my posture, adjusted the seat and even purchased padded biking shorts. Thank you. [link] [comments] |
| I binge ate after 9 months clean Posted: 05 Aug 2021 04:08 PM PDT (M/247lb/5'7) I've been doing IF for about two months, and have lost about 13 pounds so far. I'm happy with my results so far, not even close to GW which is 170, but getting there. Anyway. I struggled with binge eating, especially fast food for years, but I haven't done it in nearly 9 months. Today I was driving home from running errands, really hungry bc it was 30 minutes last my break-fast time. Long story short, I swung into KFC, ordered enough for 4 people, and took it home and ate until I was sick. I haven't done it in so long that it felt even worse than it used to after I was done. I'm not happy with myself, but I doubt beating myself up will get me anywhere. I've heard about IF triggering eating disorders, but I didn't think it would ever happen to me. I don't suppose I really have a point. I just wanted to tell someone who would maybe understand and not judge me. Here's to becoming better. [link] [comments] |
| Posted: 05 Aug 2021 11:00 AM PDT So firstly I'm 20yo m and am about 5ft7. I usually avoid the scale because I am terrified of having gained weight but I recently weighed myself and I lost 15 pounds! I felt like I could see a slight change in my body so I said "screw it I'm gonna check" and I was right :) At my absolute heaviest I was 235lb. I have been on diets before and got really motivated to work out and eat super healthy but then it always fell through for one reason or another. Especially with covid and everything being done online (college student, zoom classes galore) and gyms' impossible covid appointment booking systems, I gained a decent amount back. So a couple of months ago I decided to take it slow this time and it's working out so much better. I started with basically just watching my calories. Trying to stay under 2000 a day (with no specific goal other than just under 2000 since I've dealt with eating disorders in the past and don't want to fall into the thick of it again) I've also been walking a lot more and doing strength workouts once a week. Again purposely taking it slow. More recently I started looking at the quality of the foods as well as how many calories they have. Trying to eat a bit more protein and veggies but not trying to just switch to them completely overnight. I wish I knew a long time ago how much easier losing weight could be if I set reasonable and achievable goals and didn't try to do everything all at once. Starting slow might not give instant results but I think in the long run it will help to build up habits that will help me continue to lose weight and just generally be healthier. My goal is to lose weight but not take it too far. I want healthier habits, not just shedding pounds. I hope something I said is helpful, because we're all in this together, and if anyone has any tips for going forward be sure to let me know :D [link] [comments] |
| Exercise Suggestions for Chronic Pain? Posted: 05 Aug 2021 07:00 PM PDT Hello everyone, I was looking for some advice on exercise suggestions to do that will be manageable/get me started building up strength to do more. I suffer with chronic pain through most of my body, but mainly the legs and back. I have mental health issues and was supposed to be getting seen about if I had fibromyalgia before all the COVID stuff. Because of this, I've had quite a hard time doing anything intensive. I wondered if anyone here has been in a similar boat and found a way to shed some extra weight - I think the weight is making things a little harder on my body as well - viscous cycle and that. Will take any advice really! [link] [comments] |
| Posted: 06 Aug 2021 02:04 AM PDT For me, my biggest negative surprise was milk and cereal. Can't believe how much calories that shit has. I love milk. I was angry about it because that used to be my "go to food" whenever I craved something healthy and good tasting and I thought I had an excuse to eat a lot of it... oh boy how wrong was I. The things I was positively surprised about, believe it or not, were hamburgers. I thought they had much more calories than they actually do. That was a very positive surprise for since I could afford to get one or two in week (without fries and sugary drink) and not feel guilty. I could count them in my daily limit and still feel great. Also what positively surprised me in calorie count was black coffee and eggs. What about you? [link] [comments] |
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