Progress: 9.75 weeks

Hi Everyone,

A few months ago, I started a weight loss journey via calorie restriction as I simply realised how much I was eating per day (3000+ kcal/day). My recommended deficit via the TDEE website was 2400ish after establishing that my maintenence was roughly 2900. However, I decided to go a little lower and sit at 2100kcal/day and have a deficit of 800-900 per day. This actually has left me wanting more pretty badly, and I now understand why a deficit at half of what i am doing is recommended but we move.

I have since, over the past 9.75 weeks, gone from 126.5kg to 112.75kg. This was simply by reducing meal size, and calorie counting. I do have a standing job where I average about 6000-8000 steps per day, so that may have helped.

I'm just wondering how could I make my progress better, and how do I develop better habits such as eating more veg and exercising at all, let alone more? I try to eat more veg and balanced meals in general but its pretty difficult due to sensory issues associated with touch and taste. Plus, im a simple guy, tedious things irritate and feel like a waste of time.

Another point I'd like to ask, realistically how much of my weight loss so far is fat and/or muscle loss? I know some was water weight as i lost 4kg in my first couple of days, im just curious otherwise.

Thanks :)

submitted by /u/Lazy_Fan_3935
[link] [comments]

from loseit - Lose the Fat https://ift.tt/GYOlVTH

finally on my weight loss journey after 11 months of failing to start

my experience with a weight loss journey is that during the very first week of a calorie deficit after being accustomed to overeating for so long, the very first week is INCREDIBLY diffucult. The hunger pangs feel unbearable and youre constantly thinking about food 24/7 and literally nothing at all can distract you, no matter what activity you do, youre still thinking about food 24/7 in the back of your mind throughout every activity. I was salivating over my next meal while cleaning my cats litter box. Nothing distracted me or made me lose my appetite.

It literally kind of felt like a chemical withdrawal in a sense. It felt like i was withdrawing from a drug i was heavily psychologically dependent on. It was so extremely uncomfortable physically and mentally. It drove me insane at times. I had full blown mental breakdowns over it. My brain started considering super drastic measures like cutting off and eating my finger when i denied myself (extra) food because it literally seemed to think it was like starving to death and in a sudden famine.

I considered just giving up and giving in and just accepting being fat multiple times in a row. And actually, multiple times in a row, I did.

I couldnt lose weight for 11 months because for 11 whole months I would give up during the first week because it was too agonizing.

I couldnt understand why. I wasnt starving myself. I was in a normal safe loss calorie deficit. I was never in an anorexic like starvation deficit. I was in a deficit under my tdee sure, but it wasnt extreme. I ate enough for my body's physical needs. I just didnt overeat anymore. And it was so agonizing to just not overeat.

I tried over and over again putting myself through the agonizing physical and mental torture over and over again for 11 months and couldnt make it past the first week and continued to gain more weight until i was class 3 obese.

But eventually, after 11 months of trying, i finally succeeded in getting through that agonizing first week

And once I finally did get through that first week, it got SO much easier

pretty much all of the agony just melted away.

I still have lingering physical hunger sometimes, but it doesnt bother me much anymore. And i dont have anymore food noise. Im not thinking about food 24/7 anymore. It doesnt feel like it rules my life anymore.

Now that the hardest part is over, my brain has gotten used to eating smaller portions less often and has gotten accustomed to my new routine. So now my weight loss journey feels like just something im doing on autopilot as easy as brushing your teeth. It doesnt feel awful anymore and it doesnt even feel like a chore. I dont even have any problem keeping the house fully stocked with food. I can save it for later/another day without obsessively thinking about it over and over in the hours in between meals. I can actually focus outside of meals now.

And so now i can finally actually start losing weight

Since i can finally be in a deficit on autopilot routine and fully accustomed to it

I just had to get through the first week and then it suddenly just became super easy to stick to

submitted by /u/Tiny_Regret8724
[link] [comments]

from loseit - Lose the Fat https://ift.tt/pUChMZx

Body measurements after weight loss

Hi there. I’ve lost a lot of weight over the past year and have gotten to a point where I am attempting to “maintain” while building a bit of muscle that I almost certainly lost along the way.

While I was losing weight it was easy to track my progress with a scale but now that I’ve increased my caloric intake and started doing regular strength training I feel like I’m flying blind. The scale is all over the place day to day and the general trend is up. Theoretically this is a good sign as muscle growth naturally leads to a higher weight but emotionally it makes me feel as though I’m moving in the wrong direction again.

Are there any methods I can use to reassure myself that what I’m seeing on the scale is “good” weight? I’ve heard waist measurement can help track body fat percentage but I’m having difficulty getting accurate measurements. Generally it seems as though you’re supposed to measure “at your belly button” but I’ve lost quite a lot of weight and my belly button is on a low droopy flap of skin. Do I still measure there? Seems as though that’s more of a hip measurement for me. If I don’t measure there, then where?

Any advice on how to navigate this part of my journey is welcome.

submitted by /u/A_R_Dust
[link] [comments]

from loseit - Lose the Fat https://ift.tt/vX7WhxY

Explain it to me like I’m 5: my TDEE can’t really be this low, right?

A little background: male, 36 years old, 84 kg, 176 cm. This spring I dropped from around 90 to 82 kg and then went back up to 84 during summer. I should also mention that my highest weight in life was 130 kg, so I’m no stranger to either training or weight loss.

Three weeks ago I started my new cut with the goal of getting down to 75 kg.

My activity level: 10–15k steps every day. Some days 20k. Some of those steps come from everyday life and others from walking on a treadmill at full incline. 4 × 60-minute strength training sessions per week. 1 hour of badminton every week. When I clean or do work around the house, I wear a 10 kg weighted vest because I figure it burns a few extra calories. My Fitbit (yes, I know it’s not reliable, but hear me out) says I usually burn around 3,300 calories per day on average.

I’m aiming to eat 2,000 calories per day, at least 160 g of protein, and I log basically everything as accurately as I can.

Now to my question. In these 3 weeks since starting my cut, absolutely nothing has happened on the scale. I’m exactly the same weight I was when I started. I even gained weight during the first couple of weeks!

I know what you’re going to say: “You’re eating more than you think” and “You’re not burning as many calories as your Fitbit says.” And I understand that too.

BUT even if we say I’m eating 300 calories more than I think (I REALLY don’t think my margin of error is that big) and let’s say my Fitbit is overestimating my calorie burn by 600 calories, I should still be losing weight with my activity level, right? Or?

I just don’t understand how my TDEE could possibly be as low as 2,300–2,500 when it feels like all I do is train and move around. It honestly scares me to think about how low it would be if I wasn’t doing all this. Am I going to have to drop to 1,600 calories just to get the scale moving? That seems ridiculously low.

I see people online who are my size losing weight on something like 2,200 calories and I just don’t understand it.

So I’m asking for everything: reassurance, explanations, encouragement, and reality checks.

Thanks in advance.

submitted by /u/Last_Cicada_1315
[link] [comments]

from loseit - Lose the Fat https://ift.tt/u6er28Y

How to lose 20 lbs

Hello, I am a 18-year-old M and I’m trying to lose 20 pounds. I am 5’10 and I weighed in yesterday at 195.2 lbs, and I’m aiming for 175. I used to be 209 at one point and I got to 195, and I even went as low as 188 (though water weight could have played a role in that). When I lost that 15 lbs, I did a pretty restrictive weight loss but I didn’t think I lost muscle, mainly because I did some workouts (maybe 2-3 times a week). I want to lose this last 20 lbs as quick as possible for an event thats coming up, in around a month. I’ve struggled with consistency, although that time when I lost that 15 pounds I was locked in, I’ve been on and off for about 1-2 months.

I’ve also heard mixed opinions that dropping this much weight at this rate would be mainly muscle loss and not fat loss, and I don’t really want that. I’ve also heard that its BS and that ppl have lost straight fat and leaned out. I just want to know if it is possible, and how I’d have to go about it. Another thing I also worry about is gaining the weight back. Thanks!

Some things you might want to know:

My maintenance calories is 2600, here’s some measurements I took yesterday if it helps.
Waist: 37 in
Hips: 43** in
**Chest: 37 in
Upper Arms: 13 in
Thighs: 27 in
Calves: 16 in

submitted by /u/Dramatic_Fix_3328
[link] [comments]

from loseit - Lose the Fat https://ift.tt/SN9EDBk

How to not self sabotage?!?!!

I’m (26F) just in the beginning of my ON GOING weight loss journey since middle school. 10 years later I’m still struggling to truly figure it out. I keep losing and regaining the same 10 pounds. After a really good week and a bit i felt super confident all ready set myself up for success week 2. Felt a mindset switch, I was relieved. Felt like the real deal. But oh my gosh this week it’s like I’m self sabotaging the progress. I can’t stop craving sweets and carbs. I can’t seem to stop, not even trying. I’m not doing anything I said I would, I know what I need to do but doing it seems so hard. Any tips would be great. I know my adhd doesn’t help so I have systems that I thought was working. I’m trying to catch this one fast so I can make some progress! I want to be able to trust in myself and actually lose this weight that is causing my physical and emotional pain, but here I am stuck in the loop 😪

submitted by /u/jroxy99
[link] [comments]

from loseit - Lose the Fat https://ift.tt/baEYnZr

Losing weight after losing stress

I've heard of (and experienced) people gaining weight from being stressed, and then struggling to lose it later. Lately for me, though, it feels like it's been the opposite. I had a long period of stress, from being in school, to becoming a parent, to then dealing with a contract that was adding pressure and struggling to find a job. But a good majority of my stress-causers have been mitigated. Since having that become the case, I've finally begun losing weight, to the extent that for the first time in over a year I'm below 185 lbs (where I'd usually hover around 190-205. Has anyone else had this kind of experience, where de-stressing has led to finally losing weight? The other factor is, I'm not sure if I should be concerned, since a good bit of the weight loss happened fairly quickly (like 5-10 lbs in about a week) before plateauing at a slower decline.

submitted by /u/AnnyP
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Or0lAj4