Day 1/180 : 68kg -> 56kg

Hi everyone! I'm starting my weight loss journey today and wanted to post here for accountability.

I'm 21F, 167.4 cm, 68 kg, and my goal is to reach 56 kg over the next 180 days. This is the first time I'm committing to a structured plan instead of trying random diets.

My plan is pretty simple:

>Eat in a calorie deficit

>Cut out added sugar

>Walk at least 10,000 steps every day

>Do an evening workout

>Focus on balanced, high-protein vegetarian meals

>Drink plenty of water and get enough sleep

I know progress won't be perfect, and I'm expecting there will be good weeks and difficult weeks. My goal is to build habits I can actually stick to rather than lose weight as quickly as possible.

I'll be posting updates here from time to time to stay accountable. If you've lost a similar amount of weight, what advice would you give someone starting out? What mistakes should I avoid?

Thanks, and here's to Day 1! 💪

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

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

Trying to get enough protein in with a severe lactose intolerance

Basically what the title says. My goal is to get 113g of protein each day. All the recipes/tips/weight loss and nutrition videos and posts I see online are people essentially living off Greek yogurt, cottage cheese and whey. So much weight loss and nutrition content isn't for me because everyone uses cheese. I wish dairy free yogurt had the same amount of protein as Greek, cause I would just swap it out but it has almost no protein. I can only do eggs and packs of tuna for so long... Dairy free/Lactose Intolerant people give me all your hacks and tips to load up on protein!!!

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

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

Is this plan too aggressive?

I’m a 5’11 male who is 31 years old, and I started my weight loss journey at 215 lbs. The main goal that I have is to cut heavy amounts of fat/weight because I want to slim down so that I can start lifting weights from a very low BMI/weight starting point.

The last month or so I’ve been walking, starting from a completely sedentary lifestyle and at first did 3 miles, crept up to about 4 miles, now 5, and at about 6, four to five times a week. Ive cut down to about 198 in a month and a half. I wasn’t watching what i was eating too much, just literally putting in miles walking and maybe cutting some deserts etc.

I was originally thinking 180 lbs by end of August, which is about 18 lbs in a month and 10 days, which kind of felt too aggressive. Then I thought maybe I could do 160 by Christmas.

From what I was seeing, my daily maintenance calories with my level of exercise is around 2700. Given that the daily average calorie burn for a week walking 24 miles a week is 340 or so.

But I’ve been able to maintain about 1500-2000 calories in while still walking 6 miles 4 times a week. Thanks in part due to caffeine from energy drinks. In some cases doing more, like yesterday I walked 7.9 miles and only ate 2000 calories, so that’s a deficit of about 1500 just yesterday.

I’m pretty motivated, because I’m in the process of getting divorced and I am in the prime age of my life so I want to get an extremely toned and muscular physique, but I figure 160 will be too low, and I will naturally gain back some of the weight, maybe to 180 or so which will be a good starting point to start bulking.

For those that have done a similar cut, is this sustainable? I also have EoE, and honestly have felt better eating less anyway, because I get heartburn fairly easily.

Does anyone have recommendations on continuing to get the recommended vitamins and minerals while cutting so many calories? Of course I’ll ask ChatGPT as well but maybe some people here have specific advice for my weight/gender/goal set

submitted by /u/banditcleaner2
[link] [comments]

from loseit - Lose the Fat https://ift.tt/5wdR8E6

Advice for getting back into the gym/deficit?

​

Hello all. I have been at this for a few years and have gone from 222lbs to \~158lbs. Im not sure how relevant it is but i am 20F, 5'4". I have primarily used a calorie deficit for weight loss, however I started going to the gym and really enjoyed watching my endurance and strength increase and have been going at that for a while. I am seeking a career that requires a high level of fitness and would like to get into more calisthenics style workouts, but this obviously requires that I lose at minimum another 20lbs, which is where I think id be happiest. My GW is 130-140lbs with great muscular fitness.

I have been plateaued for a very long time. I was around 160 at the beginning of this year, and I finally got to sub 160 a few months ago. My lowest was 155 but I have been gaining weight more recently. I believe a potential part of this issue is I began donating plasma to support my income, but im not entirely sure. Ive seemingly been losing a lot of the control ive had over my cravings. I know that donating plasma makes you a little hungrier, but ive actually had no energy to go to the gym or even do home workouts. I was donating twice a week, im going to try and drop down to once a week.

Im still worried this isnt the full issue, as even today (days after my plasma donation) I do not have the energy to go to the gym like I used to. My deficit is \~1400-1500 but this has been impossible for me to stick to recently and ive been exceeding this. Has anyone experienced this, specifically after having lost a substantial amount of weight and trying to lose the last 20 or 30 lbs? What did you do to give yourself the energy you needed to get back into fitness?

As a final note ive honestly been a little shocked because comparing pictures around 180-190lbs to now look almost identical to me. Im not super concerned with my physical appearance, moreso im upset that it seems like the fat I need to lose to better control my fitness is not decreasing in the way id anticipate it. I guess thats more just a rant than anything. But im curious if anyone else has experienced this and what their thoughts were.

submitted by /u/Ok_Courage_4188
[link] [comments]

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

Anyone else struggle to believe the scale?

I can see the numbers going down. I know my calorie deficit is working. People have been mentioning it to me. Hell, I've even seen a subtle difference physically.

Today the scale said I was at 202, which is 20 pounds lost. I can't help but feel like that isn't true.

It's so strange because I know it is true, but I've always had this thought when it comes to stuff like weight loss: this won't work for me.

Obviously it has, and I know factually the scale is going down and the measurements are changing but I have this weird self doubt in myself.

Has anyone else experienced that?

Also, my weekly average seems to go down by 3 pounds a week. Is this normal? Most sources say 2 pounds is the healthiest, but I'm eating at a normal deficit. I'm not complaining but I'm worried that I'm doing something wrong/unhealthy.

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

from loseit - Lose the Fat https://ift.tt/mvqti0A

LoseIt app question - calorie calculator (plus a small vent)

Hi all,

5’6” 36F here. I started using the LoseIt app a little over a year ago. I was lucky to lose 45 lbs over the course of about 5 months, and when I was at my “smallest” (185lbs), my daily calorie count to lose 2 lbs/week was in the low 1300s. I tend not to count exercise towards my calories as it never helps with weight loss.

After a couple months of stress eating I’m up at 200 lbs and back on the program. My question is, if 1300 calories/day was my calorie allowance at 185, what’s going to happen as I get closer to my goal? Is my allowance going to get below 1200, which everyone says is too dangerous to go below? Right now I’m seeing zero progress after 3 weeks at around 1600 calories/day, and I’m trying to restrict it even more, but with my exercise plan I don’t know how I can sustain 1300/day when I’m so hungry after my workouts, let alone below 1200/day.

A few things to note:
- My goal weight isn’t super ambitious, just 160 lbs, but at by the logic of the app it sounds like I’ll have to eat like a traditional supermodel to reach that weight.

-I do track my fiber and protein, but as an unemployed pescatarian ( in other words) I only eat fish but can’t afford to eat much fish), I often fall about 20g short of my daily protein goal, unable to reach it without exceeding my calories. I also drink plenty of water (at least 100 oz/day)

-My current workout routine is 4-5 days/week on the the elliptical for 20-30 minutes, one 75 minute intensive hot yoga class, one 75 minute light yoga class, and one 60 minute hot Pilates class (though I’m hoping to bump up the Pilates to twice a week and ditch the elliptical altogether). Also when the weather isn’t terrible (I live in the Midwest), I’ll walk my dog 1-2 miles/day.

Tl;dr - will I have to start eating below 1200 calories a day as I get closer to my goal of 160 lbs, based on my 1300 calorie limit at 185 lbs? If so how do I manage that with a moderate-activity lifestyle?

Thank you in advance - if any questions arise I’ll post the answers here as an edit, rather than respond to individual comments

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

from loseit - Lose the Fat https://ift.tt/LXtqbU2

Be aware of the social media coaches that try to encourage unhealthy / unsustainable weight loss methods

I think online fitness coaches are fine for the most part, but there’s also some of them that encourage unhealthy weight loss methods. I’m not gonna spread his username everywhere but an example I’ve seen of this is this one fitness coach who tells his clients to ONLY eat these tiny plates of meat and veggies with 1 protein shake a day and nothing else, he’s seriously said in an Instagram reel “ for your breakfast you’re only gonna drink one protein shake”Like he’s telling you you CANT eat anything else. I’ve seen some of his posts even go as low as promoting a 1,100 calorie diet for everyone. There are people paying for his services just to eat a miserable diet for months on end. It’s just about a calorie deficit at the end of the day, and of course you should prioritize Whole Foods for the majority of your diet as well for optimal health while fitting in some of your favorite foods that you enjoy to make your diet more sustainable/ enjoyable. Some influencers just try to make it as rigid as possible, which I think can keep some people stuck/ makes weight loss way harder than it already is.

submitted by /u/Many_Boss_1145
[link] [comments]

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