Friday, May 31, 2019

[Daily Directory] Find your quests for the day here! - Saturday, 01 June 2019

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

[Q&A] "I have a question."
[Day 1] "I am starting my weight loss journey."
[SV/NSV] "I have an accomplishment to share."
[24hr Pledge] "Today I am going to..."

Interested in some side quests?

[Motivation Monday] Share some motivation, get some motivation.
[Tantrum Tuesday] Need to vent? People getting on your nerves?
[Weigh-In Wednesday]
[Track with Me Thursday] Did we just become best friends?!
[Free Talk Friday] What's on your mind?

Community bulletin board!

[Running with Loseit] Run with losers. Avoid arrows.
[Maintenance Monday] Lost it? Work on keeping it.
[Wecipe Wednesday] Swap and discuss recipies!

If you are new to the sub, click here for our posting guidelines

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from loseit - Lose the Fat http://bit.ly/2WAE3gm

Retired athlete struggling with weight loss & anxiety

Hi there, not completely sure where to begin. I am a 22yo female who was an athlete for 16 years. My athletic career ended when I was 19, and that’s when a lot of things started to change in my life.

At 19 I was still working out and maintaining a healthy lifestyle and diet. But right before I turned 20 I had a major panic attack. I mean really major, my heart rate spiked above 150bpm and I had to go to the ER. Ever since then I’m terrified of my heart rate becoming elevated past a certain point. I guess it’s sorta like PTSD from my first panic attack and all of the ones I’ve had after that one.

I miss being able to work out like I used to. Being able to do cardio & really get after a workout. I have since gained a good amount of weight back. I am currently 5’5” and 190lbs. When I am healthy and in shape I weight between 145 to 155.

I’m really just reaching out for advice on exercises and things that could be beneficial to me with the current situation I am in. I’d truly appreciate any advice. Thanks guys

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from loseit - Lose the Fat http://bit.ly/2Ifqc65

What weight loss cliche/mantra/strategy just isn't true for you?

I was recently watching a video that said something along the lines of "Losing weight won't help you love your body. If you hate yourself when you're overweight, you'll still hate yourself once you've lost the weight." I'm sure many of you have similarly heard this mantra many times before. But for me, I pretty much hated my body my whole life until I lost weight, and now I love it. I have been maintaining for nearly 2 years now and I still love looking in the mirror, admiring how much better clothes fit me. And it's entirely because I lost weight.

Then there are also less vain ways that I love myself more that were kickstarted by my weight loss. At first, I subscribed to the whole 1200 calorie pizza and ice cream diet. But due to weight loss + motivation to maintain and feel good, now I eat mostly healthy and balanced, I avoid stuffing myself, I used to exercise excessively but now I have a much more reasonable/healthy relationship with exercise, I make a conscious effort to walk more. And I am making a conscious and continuous effort to improve my health, a journey which I expect to be on my whole life.

So yeah that mantra just isn't true for me, and I was wondering if any of you had any similar stories with some other (or the same) weight loss 'cliche'.

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from loseit - Lose the Fat http://bit.ly/2XeH1Ei

Sometimes I feel like I'm repaying my wife for the investment she made in me years ago

I'll preface this by saying that my weight loss journey was never about physical attractiveness (mostly about health and mental well being) and my relationship with my wife isn't based around looks. Wanted to get that out of the way before I start talking about...physical attractiveness/looks among other things.

My wife and I started dating back in 2005 when we were both teenagers, we're in our early 30's now. We've been married since August of 2009, so we're coming up on almost 10 years of marriage. She's my best friend, the mother of my children, she's everything to me.

I've always been on the chubby side, but I wasn't near the size I would get up to when we first met. Still, though I know it's not all about looks, even when we first met I felt like I was out of my league. My wife hates when I say that, and I understand that sentiment, but I still felt like people would ask themselves, 'Why is he with her?' when we were out and about. Whether that happened or not, I don't know, but I was always self conscious about it. It only got worse (in my own head) as time went on and I started putting on weight.

Fast forward to our wedding and, though I didn't realize it at the time, I had put on a significant amount of weight and would reach my peak weight that year and the few years following. The relationship my wife and I had built, it didn't matter that I was bigger, but I always felt guilty that I couldn't be a more attractive and appealing spouse. Again, these are my words, not hers. In fact, she was always propping me up when I was down on myself, when I put something on that no longer fit, when the number on the scale went up.

All of this to say, our marriage has been awesome and now that I've dropped all this weight (90 pounds from my peak, 50 pounds since last year alone), I feel like I'm repaying her for all of those years that she loved me for who I was/am and saw past the fact that I was going up in weight and in clothes sizes. She never made me feel bad about it, she never cared, and I feel fortunate about that. When I set out on my weight loss journey, she was my biggest supporter, she was there at the finish line when I completed my first half marathon 4 weeks ago, she always championed me every step of the way.

I feel better about myself overall and there are a few other, ahem, benefits that come with being in better shape and more attractive to your spouse (I'll keep those to myself but...you know).

We all have our reasons for setting out on this journey and I'll be honest, though this wasn't at the top of my list (because I wasn't sure it would even happen), it's been a fantastic and welcome byproduct. There aren't many places I can share this 'testimonial' (outside of letting my wife know, which I have done of course) but I felt this was a safe place to do so. Thanks for letting me share.

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from loseit - Lose the Fat http://bit.ly/2XiOPFd

I (23f) lost 50 pounds in a year while finishing my masters and I never thought I’d get here

I have always been on the heavier side, but it got worse when I was doing my internship my senior year of undergrad. I would eat constantly, mostly carbs and sugary foods, as well as drink almost every night. I was really depressed and anxious while trying to maintain my GPA to graduate summa cum laude. I was just miserable and hated everything about myself. By the time I finished undergrad I was 216 pounds.

When I graduated last year, I knew I needed to change because my weight was increasing due to my poor coping skills of comfort eating which just fueled my depression and anxiety; an awful, gross cycle. I also didn’t want this to continue into my Master’s program because it was an advance, year long stint and I knew I would be stressed. So I joined the local gym with the idea to lose weight. I did group classes 4x a week and they said if I eat right I’ll lose 50 pounds in 6 months. Obviously that didn’t work out.

I had slip ups where I’d drink and go on a week or so of eating badly and not counting calories. My weight loss was a slow lifestyle change that I didn’t want to rush. I also was tired of lashing myself when I would mess up and be human, so I allowed myself times to indulge. I’m really happy and proud of where I am now; I had a lot of stressful moments while attending school, doing a 21 hour a week unpaid internship on top of work, family issues and still managing my depression and anxiety. As of today I’m 155 pounds and I’m still hoping to lose a little more or gain more muscle.

The real key that helped me losing the weight was consistency with the group fitness classes, which are a mix of strength based training and HIIT and CrossFit elements. Having the group to motivate me really helped as well because I’m notorious to slack off at the gym. Counting calories helped a lot too and doing more portion control.

Progress pics: https://imgur.com/gallery/ShZ793G

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from loseit - Lose the Fat http://bit.ly/2WCqLzS

Sneak Peek BTS of RnR San Diego and Last Minute Discount Code with Paul Huddle Podcast 111

Hello!! Today I’m talking to Paul Huddle, author, triathlete, radio host and currently he’s the Senior Regional Director with Rock N Roll Marathon series and IRONMAN – which includes the big west coast Rock N Roll races…Arizona, Las Vegas and San Diego. San Diego is this weekend and we’re getting a peek into what’s it’s like behind the scenes race week! AND he shares a SECRET discount code you can use at the expo!! I had no idea he was going to do that – so I’m just kind of quietly surprised and quickly type it out as he’s sharing it. So the code will be on Run Eat Repeat if ya want to run this weekend!!

If you’re new here… I’m Monica, I started Run Eat Repeat.com as a training and diet log before my first marathon. All I wanted to do was lose 20 pounds and run 1 full marathon. Well… I lost that weight and have run over 30 full marathons and over 50 half marathons! And the site has turned into an amazing community online! Thanks for listening. For more check out the site Run Eat Repeat.com and follow me on Instagram @RunEatRepeat for the latest updates and to check in with your workout for today!!

2 New Book Reviews

I’ve been going through audio books like they’re watermelon so want to share a few before I forget…

Duped: Double Lives, False Identities and the Con Man I Almost Married by Abby Ellin

– 3 shoes

The author was on Happier with Gretchen Rubin. They’re friends.

I actually don’t think I loved the author… she was a lil dramatic and it made it more obvious to me that the book isn’t dramatic. I want it to be dramatic!!

She talks about people who have lied, been lied to in BIG ways. And her story sounds super interesting! I wish it would have been more like a podcast! Her story was like the one from Dirty John… this guy lies and puts on this big song and dance to con woman.

She’s a writer and she experienced it first hand… but she kinda just tells her experience in a nutshell instead of walking us through what it was actually like. Again meh.

I don’t really recommend it and only finished listening to it because I wanted to give ya my thoughts.

Ladies Who Punch by Ramin Setoodeh – 4 shoes…

Entertaining. Reminded me more of a podcast than a book. I feel like it jumped around a lil bit.

Fast listen… I went through the whole thing pretty quickly so I’d recommend it if you like real life / BTS kinda stories.
Gossipy – I didn’t like that it seemed gossipy. I think there’s a difference between telling a story as a neutral backstage account to document something that happened and telling a story that seems to paint certain people as good or bad.

I don’t think a book about a talk show with only male hosts would be as focused on lil fights and give the same vibe. There seem to be legitimate reasons that some of the hosts fought or were hard to get along with. I’m not saying don’t share the drama. I’m saying it focused a lot on what seemed like petty fights. The show has been around for years – I feel like there has to be a lot of happy friendly stories. We heard ONE.

Reviews didn’t like that the author read it but I think it’s was okay. I don’t usually seek out reviews but that caught my attention for some reason. He’s obviously not a professional but luckily the bad review made me set the bar low and I thought he sounded fine – again kind of like it was a podcast so it was easy breezy.

Recommend it for people who like pop-culture & podcasts.

Paul Huddle Rock N Roll Marathon Series and IRONMAN Senior Regional Director interview

Paul Huddle – is a former pro-triathlete turned coach and is now Senior Regional Director with Rock N Roll Marathon series and IRONMAN. He has a ton of experience both competing in endurance racing and organizing the events. I could have talked to him for hours! Today we focused on how he went from athlete to executive and some of the work that goes into organizing a race.

I also put out a call for questions but it was a little last minute so next time I’ll give you more time to ask…

Join the Run Eat Repeat Podcast Group here so we have a place to ask questions and just hang out.

BONUS: At the end Paul shares a last minute discount code for Rock N Roll San Diego!! So check it out and use it at the expo if you want to join.

Check out all the races and more information on the Rock N Roll Marathon series here!

And here is the Last Minute Discount Code for San Diego!

You can use it at the expo – make sure you use it if you’re putting your info in on a computer at the expo and/or mention it to whoever is helping you register. (I’ve registered at the expo before and think I remember you have to put your info in on an ipad and then someone gives you a bib. I’m not sure if you do it when you input your info or when you pay.)

Awards:

1. Races that give discount codes… and sites that give free shipping. Love. Check out my Race Discounts for more!

2. Panera… because I just really like it this week.

3. These big heavy bones I found at Marshall’s on clearance because Diego chewed on it for longer than anything I’ve ever given him.

Thank you for listening!

Please tag @RunEatRepeat on instagram and let me know what you’re doing right now!

If you have a question… ask! Email me or call the RER podcast voicemail.

The post Sneak Peek BTS of RnR San Diego and Last Minute Discount Code with Paul Huddle Podcast 111 appeared first on Run Eat Repeat.

from Run Eat Repeat http://bit.ly/2XkwJm2

Core supplements and the importance of timely intake

For some, the world of supplements can be a confusing, overwhelming and sometimes challenging space to navigate. With so many supplement brands and varieties available at the store and online, and considering consumers are constantly bombarded with opinions from media, close friends, self-proclaimed health coaches and social media, the barrage of options and voices can often point people in the wrong direction.

from Life Time Weight Loss Blog http://bit.ly/2YWoP2P

My personal data on Lean Mass (muscle) loss during long term pure CICO weightloss. (DEXA data collection)

I was concerned that CICO only weight loss (little to no extra exercise) would lead to significant losses in muscle mass. So I ran a little experiment on myself, I got a DEXA scan, lost another 25lbs and got another DEXA scan.

Please note prior to the first scan I had already lost 103lbs.

Scan Results

That is showing at only ~6% of my weight loss is lean mass and ~94% is fat.

I am theorizing that the vast majority of my lean mass loss (water and muscle) happened during the initial 103lbs of weight loss, and now it's really just the fat being used. I am going to guess that if I were to attempt to go too low that would change. I am going to get another scan after another 25lbs and will report the results here. Details of my diet are below.

The following is for informational use only, I am just saying how I am doing it. I am not saying any one way is right or wrong.

Things I am doing:

Intake Calorie Counting, Originally TDEE set to sedentary minus 1000, however, when that number dipped below the NIH recommended minimum of 1500 per day, I manually adjusted the counter to stay at the 1500 minimum. (It doesn't go in my mouth if it's not already on a log)

I take evening walks several times a week, usually 6.5 miles in length

My job has sporadic periods of heavy physical activity.

Things I am not doing:

Keto or any sort of Macro control/counting. According to the data logs, my CFP Macros vary from 40/40/20 to 33/33/33 on average. (Please note, Pizza and ice cream are considered crucial parts of my weekly food intake)

Strength Training, yea I am not going to the Gym, I plan to in the future but right now it's a bit of an overload.

Cheat days/meals. I have stayed constant on my caloric deficit targets (+/- 5%) since October 2018.

Intermittent fasting: I eat when I am hungry, usually around meal times. Most days I skip breakfast though.

Fluid intake control: If I am thirsty, I drink something, if I am not thirsty, I don't drink anything. (Please note I drink lots of diet coke for what it's worth)

I would also like to give a plug to the r loseit discord. There are a lot of good people there, some just starting out, some who have lost more than I. Link to the lose it discord.

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from loseit - Lose the Fat http://bit.ly/2wuSofF

Just Wanna Say Thanks for Helping Me Drop 100 Pounds

Back in 2018, when I was 17, I weighed 335 pounds (I'm 5'6 btw). I hated my body, I hated my life, I was depressed, no self esteem whatsoever, and I wasn't in a place where I could ask for help.

I ended up desperate, and thinking gastric bypass was the only way out. So I went to a weight loss clinic. They wanted me to come to 6 months of visits to make sure I was fit for the surgery, and I THANK GOD for that. If I had had the choice right then and there, I would've gotten it. But after a couple weeks of thinking about it, and thinking about my mom's complications from her gastric bypass surgery, I decided not to have it done.

So I looked online for answers. I was never taught about calories or anything from my family, or at school, so I didn't really know where to start. I ended up finding this sub, and I made a post somewhere (pretty sure deleted by now bc I'm self conscious lol) asking for help. I cried while I typed it out. The people who responded were really understanding and caring and were basically like "Hey its okay, I've been there and here's how to get through it." and it was so nice to hear that and their advice helped me so much.

I just hit 235 today (I still plan to loose more) and I just wanted to say thanks to you guys on here for not bullshitting me with some stupid diet or weight loss pill and actually informing me about CICO.

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from loseit - Lose the Fat http://bit.ly/2Z0Wfx0

Had a nice milestone to start my weekend! (SV)

37/F/5’4 SW: 283 | CW: 217 | GW: 130

I live in the US, so I normally weigh in pounds, but my doctor's office switched software recently, and now they use kilograms. I noticed that I have been approaching the 100kg mark, and today I am finally under it! https://imgur.com/a/VhVtgTm

This sub has been a great inspiration so I figured it was time I posted, even if only one person gains some inspiration! I still have a LONG way to go (nearing the 1/2 way mark). I have been using IF & CICO (staying between 1200-1300 calories per day), and it is working well for me. I still indulge when I want, but since I added IF, I am not able to eat nearly the portion sizes I used to. I am planning to add in some exercise very soon (have been waiting for the pool to warm up a little), but even then, I don't plan on doing anything too strenuous. I have had success with weight loss in the past, but never had success keeping off the weight because I always adopted a diet that was too hard to stick to long term. I feel like what I am doing now is really easy and shouldn't be hard to maintain long term.

My next big accomplishment will be getting under 200lbs, somewhere I haven't been in over 12 years!!

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from loseit - Lose the Fat http://bit.ly/2XhWoM9

My story as a recovering food addict.

Hey fellow losers! I'm a 36 year old fat man working on becoming a 37 year old formerly fat man. I hope this doesn't come off as bragging, I just want to share my story in case there is another guy out there like me who could use some encouragement.

Last July 29th, I randomly stepped on the bathroom scale and saw it stop at a staggering 405. I'm a big guy. I've been a big guy my whole life. Size runs in the family on both sides. In my prime at about 20-21, I was 6'3, 260 pounds and measured 25% body fat in my college health class. All with admittedly no effort or exercise. I am naturally muscular. I wasn't ripped, but you could tell it was there. I was built like a linebacker, but I never played any sports. The coaches in both High School and College practically begged me to try out, but I never had the interest. Not bragging, just trying to paint a picture.

By the time I graduated college, I was just over 300 pounds. I kept putting on weight. 15+ years later and I was flirting with 400 lbs. My health was suffering. I couldn't breathe right, I couldn't sleep right. I was too big to comfortably or safely ride my motorcycle (a passion of mine since I was a kid). I always told myself: "at least your not as big as your dad". Then Dad started losing weight. I passed him up. For the first time, I couldn't say that. I made a decision that day, July 29, 2018, that I would fix this. I wouldn't just lose the weight, but I would get healthy. I would fix my body so that I could be a better husband to my wife and father to my three young sons (8, 8, and 10 if anyone is interested).

My problem: I'm a food addict. Junk food is my drug of choice. When I was angry or sad, I ate to feel better. When I was happy, I ate to celebrate. When I was bored, I ate to fill time. Some people turn to drugs or alcohol, I ate to get high. Like just about any other physical high, it is fleeting and takes more and more to get the same high. I was slowly eating myself to death. My go to was Flamin' Hot Cheetos. I would eat an entire full-size bag in one sitting. Sometimes multiple times a day.

This morning, I got on the scale at 308 pounds. I've dropped 97 pounds in 10 months. It is the lowest my weight has been in 15 years. I feel healthier than ever. I have more energy to spend time with my boys and more energy to spend time with my wife (nudge nudge, wink wink). I can honestly say that I have never felt better in my adult life.

It has not been easy. There is no magic secret to my weight loss. It is a simple math problem: calories in has to be less than calories out. How you manage that math problem is up to you. Keto, low-carb, fasting, whatever you do what works for you. For me it has been just keeping a food diary on the MyFitnessPal app, but it works. By simply watching the amounts of food I eat and making more healthy choices than unhealthy ones, I have averaged roughly 2 pounds lost per week for 10 months. I haven't had a sugary soda since last July. I eat more veggies. I don't really try to exercise or work out, per se, but I am much more active than before. I average about 7000 steps per day according to my smart watch. When i get bored and think I want a snack, I play with the boys or I work on hobby projects in my garage.

Over the past 10 months, I have completely changed my relationship with food. I have changed my diet, yes, but I have had to redefine what food is for me and why I needed to eat so much to begin with. By staying busy and picking up some new hobbies, I have been able to curb the bored snacking. Figuring out other ways to deal with the emotions that drove me to seek comfort at the bottom of a bag of Cheetos was the hard part and everyone has to find their own way to do that.

I am not focused on losing weight as much as I am gaining health. I have come to terms with my body and I know how I am built. I will never be skinny. I'm not sure it is genetically possible for me. My dad is over 6 feet tall and about 370 pounds now. All of my uncles are tall and stocky. Both of my grandfathers were over 6 feet tall and over 240 when they passed on. I may not ever be skinny, but I can be healthy. I don't have a goal weight. I'd like to get back to my 260 pound college build, but if I can, I'll keep going.

For you other food addicts and fat people out there trying to become former fat people. Keep at it. You can do it. It is simple but it is not easy. Find what works for you and stick with it. Focus more on your health than your weight. Don't beat yourself up for missing a goal. Make an unhealthy choice every once in a while, just make more healthy choices than not. Don't give up. Thanks for reading this, I hope it helps someone.

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from loseit - Lose the Fat http://bit.ly/2EKKovI

How Accurate is my Apple Watch at calculating my TDEE? Well, I did the math!

During the entirety of my weight loss, I have been really curious about my activity level, or to put it another way, the "calories out" portion of the CICO equation. So, I decided to do a deep dive into the data I've been collecting on myself, to see what my activity levels REALLY were, and share the results with all of you. It's a bit of a long post!

Before we start, here are my stats: 33F 167cm/5'6" SW: 127kg/279.4lbs CW: 97kg/213.4kg. I've been logging my calories since the beginning of August 2018.

So, most of us here know what our CI (calorie in) is: we log and track our intake in MyFitnessPal/Loseit/etc. And, most of us here ALSO know that fitness trackers and exercise equipment is not very reliable to determine our calorie burn (our CO/calories out). So, what most of us suggest is that we set our calorie limits to sedentary, and be very cautious with eating back "earned calories" that our apps and fitness trackers tell us we burned during the course of a day. Before I go any further, let me just say: this is a good strategy! I did this from August through December 2018, because I didn't have a fitness tracker/way of estimating CO. I did just fine during that time period, and lost plenty of weight.

I got an Apple Watch for Christmas, however, and that really motivated me to see if I could peek inside the black box of my metabolism, and see what was really going on. I started using the 3-Suns Adaptive TDEE Spreadsheet to see what was really going on with my TDEE (calculating it myself, instead of relying on My Fitness Pal's calculations for me at sedentary). I wanted to see how my calculations of my TDEE compared to my Apple Watch's measurements.

In January 2019, I started swimming 3 times per week. My Apple Watch says that I did 27 workouts that month (including walks, or whatever else I was logging with it), for 15 hours and 45 minutes of total workout time (with the average workout lasting 35 minutes). Everything sounds good here, right? ~16 hours of work-outs is about 3 hours per week! Sounds like what "lightly active" on the calorie calculators say! Apple Watch told me I was killing it, and burning 5-700 calories per swim! My weight loss didn't track with those really high numbers from the Apple Watch, however. My calculated TDEE from the spreadsheet showed my workouts were boosting my TDEE by about 100-150 calories (maybe they just weren't intense enough!). I'm glad I kept eating at my "sedentary" calorie allowance, because jumping up to "lightly active," would have been a mistake.

During the month of February, I kept swimming, kept wearing my Apple Watch, kept collecting data, and, by the end of the month, had a new job. That job was (and still is) to be a mail carrier, by bike. That means, in a week, I walk/bike about 13-14 hours just to deliver the mail. I also commute to work by bike (~10 minutes each way). So now, in an average week, I am doing an active job (or commuting back and forth from it) for about 15 hours. It's not particularly high intensity, but, as the data shows, the duration matters.

This is the first graph I made, showing what my Apple Watch thinks my TDEE is, what I calculated my TDEE to be (through the 3-Suns website), what Apple Watch thinks my "sedentary"-activity level TDEE is*, and what my BMR is (using the Mifflin St. Jeor formula). *Just a note: Apple Watch breaks up activity measurements into "move calories" and "resting calories. "Resting calories" are "an estimate of the energy your body uses each day while minimally active. Additional physical activity requires more energy over and above Resting Energy (see Active Energy)." So, without the Apple-ease, "resting calories" are supposed to be your sedentary TDEE. "Active Calories" are, as defined by Apple, "an estimate of energy burned over and above your Resting Energy use. Active energy includes activity such as walking slowly, pushing your wheelchair, and household chores, as well as exercise such as biking and dancing. Your total energy use is the sum of your Resting Energy and Active Energy).

In that graph, you will see that Apple wildly overestimates my "Active Calories" (yellow). What I would have expected to see (if the Apple Watch were very accurate) is that the green line (sedentary TDEE/Apple Watch "resting calories" would be about 200 calories higher than the red line (my calculated BMR). Likewise, I would have expected the blue line (calculated TDEE from the 3-suns sheet) to be about the same as the yellow line (Apple's "Active Calories). That was obviously not the case. What is clear to see, however, is that in the first months of wearing my Apple Watch, it measured my "resting calories" (green line) fairly close to what my actual TDEE was (blue line). After my job started, in the end of February, however, my calculated TDEE goes above Apple's prediction for "resting calories," but stays well below Apple's predictions for my "Active Calories."

Although it looks like my Apple Watch is slowly getting more accurate, it clearly isn't very accurate right now. So, I made a second graph, to plot my calculated TDEE (3-suns sheet) against what Mifflin St. Jeor would predict at 3 activity levels: sedentary, lightly active, and moderately active (what most of us are choosing from while making our calorie allowance budgets). The results were interesting.

Prior to getting beginning my job (when I was just swimming 3x/week), my calculated TDEE tracked pretty well with "lightly active," but was definitely still below it. Glad I was careful with eating back "exercise" calories! After starting my job, however, there is a clear spike. I'm not quite "moderately active," but my calculated TDEE definitely puts me a little above "lightly active." I have to admit, I thought for sure that ~15 hours per week of walking/biking would put me squarely in "moderately active," but, it's just not the case!

I'll keep collecting data on my Apple Watch, and keep minding my calorie budget for now. I hope that my experiences and data from my Apple Watch helped someone out there: while closing the rings are motivating, and the monthly challenges can be fun to accomplish, in my experience, the Apple Watch really shouldn't be trusted to calculate a reasonable TDEE. However, the trusty ol' Mifflin St. Jeor equation, in conjunction with my own data/TDEE spreadsheet, has been really interesting, and quite accurate!

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from loseit - Lose the Fat http://bit.ly/2wu7vG3

Feeling frustrated over weight loss

I (27F) need some advice or encouragement. At my heaviest I was 243 lbs. I lost about 30 lbs over the last year due to issues with my gallbladder and having to limit what I could eat. I’ve been a lot healthier feeling since and have been trying actively to lose weight (goal weight 160lbs). I’ve been limiting my calorie intake to 1300-1400 per day for the last month and all I’ve seen is my weight maintain. I was tested a few months ago for hyperthyroidism since my mom has it but I was negative. I just don’t get why my efforts have been fruitless. I’m starting to feel really frustrated because I don’t want to starve myself and he miserable doing this. I want it to be a general lifestyle change which it has been so far I feel. Thoughts? Advice? Encouragement from others who’ve experience similar?

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from loseit - Lose the Fat http://bit.ly/2Xk8gxc

I keep fantasizing about starting my health journey but continue to make excuses. Anyone else struggling?

I am 5’4” and probably 240-250lbs. I honestly haven’t been on a scale in quite awhile. I’ve tried every diet under the sun. No carb, weight watchers, keto, cleanses, pills, you name it I’ve tried it! I always manage to take off roughly 10lbs and then gain the same 10lbs (and probably more) back when I’ve given up. In college I lost maybe 50lbs but ended up hospitalized due to ephedrine use. Good times. I’ve been large my entire life, even as a youth. Food has always been a struggle and was a love language for my family. Unraveling these habits is hard.

Summer is coming, I work a FT job and sing PT at a church and have two little children (4,7) so life is hectic and I find it taxing to figure a fitness routine which fits my schedule. However, with church singing season coming to a close, I think I am getting ready to finally take a leap and focus on my health. Notice I say health and not weight. I am trying to decouple these two things.

The psychology of obesity is unbelievable and I don’t think ever truly discussed. It’s torturous to be obsessive. It really sometimes feels like OCD. Maybe more like what any addict does but it’s socialized and literally available everywhere and something we observe relentlessly with others. Tired of the “always start on a Monday” mentality. Perfection or fuck it let’s binge eat. Holding myself to relentless standards which are impossible to meet. I want to work more on the positive, accepting, prideful side of things instead of all the bad feelings.

I just want this obsession to stop, you know? The obsession of letting my weight or the worry of my weight impacting my daily life. I worry about becoming obsessed with the minutia of weight loss efforts. I don’t want it to consume my daily life. So I just never start?

I am a confident and beautiful woman. I don’t hate myself for my size. I’m just tired of the constant thoughts of bettering myself and being disappointed in my own refusal to invest in myself.

I am excited and cautiously optimistic that maybe this venting post will help me stop making every excuse in the world for why it’s not time to begin.

Thanks for letting me vent.

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from loseit - Lose the Fat http://bit.ly/2QDfs5i

Someone please help me understand what's going on.

I'll try to make this short. I'm M/5'10"/228/44 years old. Basically started my weight loss journey 3 months ago. I eat around 1,500 kcal a day, I don't drink during the week, and I do an hour of CrossFit 4 days a week. It took a while to start losing weight and I know that was due to the muscle I was putting on, but I'm finally starting to see quite a bit of loss; 10lbs in the last two weeks.

Here is what I don't understand:

When I exercise and eat right, I see slow weight loss, sometimes I even gain a pound from day to day. Last night (and this is just one example because I've done this before) I skipped my workout and went to an outdoor concert. I didn't really eat garbage, just two chicken salad sandwiches, grapes, a pear, and about 200 cal of funyuns. I also drank 6 or 7 beers. I woke up this morning pretty sure that I had gained due to no exercise and beer, but instead, I lost 2lbs.

Why? This has happened before as well. What's happening when I take a day off from working out and don't eat right during the week?

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from loseit - Lose the Fat http://bit.ly/30WYMKB

6 Things to Do on Friday for a Weekend of Weight Loss

It’s Friday! Congratulations. On this day of celebration, the last thing you probably want to think about is talking about weight loss—you’ve worked all week and want to cut loose! While you should relax, know that the weekends can be a results-crusher after a week of great weight loss work: Studies have shown that dieters eat more extra calories on Saturdays than any other day and why, according to a study, people usually weigh in heaviest on Monday mornings—they’ve just finished a two-day binge. The solution? A weekend weight loss plan!

It doesn’t have to be all plates of carrots and drudgery, though.

A Weight Loss Tip for Every Day of the Week

Follow these six tips on Friday to set yourself up for weekend weight loss:

1. Start the day with a protein-rich breakfast.

Fridays can be full of temptations: Coworkers bring in baked treats, a cool manager might order pizza for the office or people might invite you to an extended lunch. You’ve only got so much willpower: Eating protein in the a.m. can make it go farther: Protein takes longer for your body to digest, so it stays in your system, making you feel fuller, longer, than a fast-acting carb breakfast. That’s probably why, in a 2013 study, overweight people who ate breakfast with 35 grams of protein ate fewer high-fat, high-sugar snacks in the evening compared with those who ate cereal or no breakfast at all. If you’re on the Nutrisystem program, you’re in luck: All of our meals and snacks are prepared with the best balance of protein, carbs and fats. So dive right in to one of our morning meals (and feel free to add one of your PowerFuel allotments with the meal for an added protein boost if you’d like!).

Click here to find weight loss-friendly, high-protein breakfasts to start your day right >

2. Hold off until Happy Hour.

Once you’ve got a good plan, the key to weekend weight loss success is compliance. But nobody’s perfect: That’s why many coaches and diets aim for an 85 to 90 percent compliance rate for success. So if you’re on-plan that percentage of the time, you increase your chances of seeing results. If you’ve got 21 meals per week, an 85-percent success rate is about 18 on-plan meals each week. So don’t use up all your splurges on Friday with a big, lavish lunch and trips to the vending machine, or else you won’t have any wiggle room for the weekend. Besides, Saturday is best for splurges: Studies have shown that’s the day dieters consume the most extra calories.

How to Have a Healthier Happy Hour

So on Friday, hold off until Happy Hour. Eat your normal meals on your plan, eating healthy snacks that you’ve planned for and enjoy a celebratory treat that evening as you remember the week’s success.

3. Gameplan: Look at Saturday’s menu now.

If you’re headed out to dinner Saturday, look at the menu for the restaurant online on Friday. If your Saturday meal isn’t planned as a cheat, look for options that will fit in with your weight loss goals, with lean protein, lots of veggies and in reasonable portions. If the restaurant’s a chain, you can probably even find calorie counts listed online for more precision in your decision.

If Saturday’s meal is a cheat, look at reviews: If you’re going to have your splurge, make sure what you’re ordering is going to be good. And once you’re there, even if it is your splurge, stick to a reasonable portion: Consult this Eating Out Guide to make sure you are sticking to your weekend weight loss plan no matter where you go out to eat.

Click on the link below to see the full Eating Out Guide with tips on how to eat at every type of restaurant you might go to this weekend!

The Nutrisystem Dining Out Guide

4. Chop it up.

If you’re going to be spending some weekend time at home curled up watching movies or yelling at a football game with friends, be prepared: Spend a few minutes this morning cutting up vegetables and fruits into bite-size pieces in snack-sized containers to stock the fridge. Then, when it’s TV time—or just when you get snackish—there will be healthy options that are as easy to grab as any bag of junk. And the act of cutting them could be helpful overall: In a study from the American Journal of Preventative Medicine, more time spent on food prep was associated with healthier eating habits—like eating more fruits and veggies—and with saving money on food. How’s that for some weekend weight loss?

If fruits and vegetables just won’t do, try one of these 20 delicious, weight loss-friendly snack options >

5. Plan a longer workout for the weekend.

Come on, you’ve got the time and it doesn’t have to be a slog. Become a tourist in your own hometown: Look on sites like TripAdvisor for high-rated hikes, walks and parks you haven’t visited before and grab a friend or reconnect with your spouse over a longer walk than you’d normally do during the week. The walk will also help you create and retain new memories—literally: In a nine-year study, those who walked six to nine miles per week lowered their risk of developing memory loss by half compared to those who walked less. The study, published in a 2010 issue of the journal Neurology, found that the walkers had more gray matter in their brains.

10 Reasons to Go For a Walk Today

6. Set your Saturday alarm for the normal time.

You may be tempted to sleep in, but shifting your wake-up time significantly can shift your sleep cycle—leading to worse sleep all week. A study of 2,700 high school students found that weekend sleep shifts left them “jet lagged” when they got to school on Monday, affecting their performance and weekly sleep schedule. Also, losing sleep can cause weight gain: Losing as little as 30 minutes of sleep every weekday can result in weight gain and have significant effects on insulin resistance, increasing your risk for Type 2 diabetes.

So set your Saturday alarm for the normal time: You might need an extra cup of coffee, but you’ll sleep better when the weekdays roll back around—and be better rested to stay on the weight loss path.

Sleep Better Tonight to Lose Weight Tomorrow

The post 6 Things to Do on Friday for a Weekend of Weight Loss appeared first on The Leaf.

from The Leaf http://bit.ly/2HMLI35

Plateauing already!?

30F, SW -270, CW-256, GW-150

I’m frustrated again today because I’ve been plateauing for the last month. I started my weight loss in March, and for March and April, it was coming off pretty quickly! I was pretty consistently losing 1.5-2lbs per week! Then came May.

For the last month, I have been losing and regaining the same 2lbs every week. To say I am frustrated is putting it mildly. It feels so early to be plateauing and really makes me feel like I just can’t do this.

I’m fairly strict about sticking to my calorie budget (1400 a day), and within the last 2 weeks I’ve added going to the gym 3 times a week where I do 30 minutes of light cardio to warm up, and 30 minutes on weight machines.

Any advice on what I can do to kickstart out of this plateau?? I feel like I’m doing everything by the book but my body has just given up.

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from loseit - Lose the Fat http://bit.ly/2wsYn4B

Day 1? Starting your weight loss journey on Friday, 31 May 2019? Start here!

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.

Quick Start Guide - Build your foundation!
Loseit Compendium - Frame it out!
FAQ - Answers to our most Frequently Asked Questions!

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from loseit - Lose the Fat http://bit.ly/2wvP1oC

Thursday, May 30, 2019

Re-starting in a whole new direction

So after dabbling in protein shakes, IF, IE and a few other diets in between for a really long time (~12 years) it has finally and clearly dawned on me that my enemies all along have been:

Lack of knowledge of portions and caloric content of meals
Lack of nutritious diet (There were days when cheese popcorn was dinner)
Overdoing on restriction.

I started a couple of weeks ago, and decided to opt only for smaller portions (eg. regular cup of latte instead of the large), always eat on time, always eat three meals, and to not eat at a fast food outlet. The first few days I saw no improvement, but 2 weeks later I am down 2kgs, thank God!

I started at 91.7kg (202lbs) and I know from past experience that I can go down to 87kg (191 lbs) easily, but I struggled to go below that because I always plateau at that weight. I had put off re-starting weight loss because I wasn't sure what to do after I hit that plateau. Now I have just told myself that I will worry about it when I get there, but I have some doubts - - what if I am never able to go below that plateau?

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from loseit - Lose the Fat http://bit.ly/2VZ4kkd

16 (male) who's looking for a change jn his life

Hey r/loseit I'm a 16 year old male who after careful consideration, years of absue both done by myself and others and new found motivation and determination want to begin my weight loss journey. I currently weigh in at an embarrassing 190 pounds (I know that isn't as large as others on this subreddit but I still want to change) and I am 5 foot 10 tall. Talking about my weight has always been embarrassing but with recent events I'm determined to chmage. I've lost 6 pounds in the past 2 weeks due to a 20:4 fast and trying to consume 1500 calories but I don't think this is all healthy for me. Any advice is appreciated in my journey and I'd love to keep you all updated . Thanks so much for reading and I hope you enjoy your day!

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from loseit - Lose the Fat http://bit.ly/2HLWkz5

Discussion: My experience with rapid weight loss and how it transformed my views on healthy weight loss.

Hi r/loseit

I haven’t posted here before but have been upvoting and reading a lot of interesting stories of stance, strategy, and success. Today I thought I would share some personal experience for those on a mission to lose weight and live healthier lifestyles.

Let me preface this with- I have done every crash diet you can think of. I took hydroxycut, I drank 3 “meal replacement” shakes a day. I binged (and purged). I cut out carbs completely on an Atkins plan. I did dirty keto. I ate 2 limes in the course of 3 days trying to make weight for a wrestling competition (which I lost horribly due to complete energy drain and physical exhaustion.) I’ve successfully eaten healthy and got all the way down to a comfortable 180... then 170... then 150... then 142 before people said I was too skinny (as opposed to always being too fat.)

I have always been “overweight” according to BMI and my pants size. I’m a guy that was blessed and cursed with a big butt, so even when I get down to a healthy weight my pants size is always going to be bigger. This is one thing I had to learn to not be so hard on myself or set goals to “fit smaller clothes”. That is actually one of the worst things you can do! Fitting smaller clothes does NOTHING for you, wearing clothes that fit does EVERYTHING.

After getting married I gained a lot of weight. My wrestling background made my body used to yo-yo-ing up and down all the time. This time I hit an all time high. Starting my weight loss journey over again, at 27, my idea about what I want to achieve and how I will get there has changed DRASTICALLY even compared to a few years ago. In the past, I was always focused on a smaller size or a lower weight. Now I’m thinking about what I know- the facts about my body:

I’m never going to be a 30” waist. I never have been.
Thick legs are my strength, embrace that, tone them up.
The faster I lose weight, the faster I gain it back.
Lifting weights and eating healthy alongside cardio does more for my appearance than losing weight and starving myself.
If I’m not drinking a lot of water and eating vegetables, other areas of my life suffer.
When I get tired, I get hungry. Do whatever it takes to avoid sleepy-eating (even if that’s at 11 AM).

With these facts, I feel more prepared than ever to meet my goals. My plan isn’t to drop as much weight as I can this round, my goal is to make it to the gym x # of days. I don’t stress about a meal (or day, or weekend) that I can’t follow my plan perfectly- I just hop back on it and consider any time off as the break I needed to refocus and do my best during that break to be as conservative as possible. I do take some supplements, but not the whole GNC shabang regimen that is 1) expensive 2) in excess when you really just need a good protein, some aminos, maybe vitamins/fish oil/probiotics in moderation. I also listen to my body more than ever before. If I need a day off, I take it. If I’m just being lazy, I force myself to get dressed for the gym. If I still don’t feel like it after getting dressed, then I force myself to do something active (even if it’s just cleaning the house which can be a workout if you have to run all over the house and take out the trash and bring things up and down the stairs.) Usually picking between cleaning the house and going to the gym is a no-brainer! Then when I do get home I have the energy to clean up more efficiently anyways. It’s a win-win.

Anyways r/loseit, just remember this journey to lose weight and keep it off is just that- a journey. Enjoy the process, enjoy the progress. Don’t get so caught up in results results that you forget living a healthy and active lifestyle can be fun and make you feel extremely good. Keep your hustle on and hold yourself accountable to your goals. If you do that, every day will be full of “wins” and that success and feeling proud of yourself will multiply as you get stronger and feel better each day! Drop a line below if you have any stories or tips to share. This community is all about what you can bring to the table and what you can take. I’d love to learn what works for all of you.

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from loseit - Lose the Fat http://bit.ly/2MjCsI0

[Daily Directory] Find your quests for the day here! - Friday, 31 May 2019

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

[Q&A] "I have a question."
[Day 1] "I am starting my weight loss journey."
[SV/NSV] "I have an accomplishment to share."
[24hr Pledge] "Today I am going to..."

Interested in some side quests?

[Motivation Monday] Share some motivation, get some motivation.
[Tantrum Tuesday] Need to vent? People getting on your nerves?
[Weigh-In Wednesday]
[Track with Me Thursday] Did we just become best friends?!
[Free Talk Friday] What's on your mind?

Community bulletin board!

[Running with Loseit] Run with losers. Avoid arrows.
[Maintenance Monday] Lost it? Work on keeping it.
[Wecipe Wednesday] Swap and discuss recipies!

If you are new to the sub, click here for our posting guidelines

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from loseit - Lose the Fat http://bit.ly/2EKkurP

Time to get back at it

In 2017 I lost 50 pounds using the Loseit app. First time in my life I have ever lost weight. A year plus later, I am up 10 pounds and picking up some old habits.

I started logging again today. I am going to stay away from alcohol for the month of June and I have accepted a plank a day challenge from my weight loss buddy.

I know this will be a struggle for the rest of my life but I am never going back to where I was. My life is in a bit of upheaval right now and I'm not sure what lays ahead but this is one thing I know I can control.

I am setting a new goal for 20 pounds down. I got this!

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from loseit - Lose the Fat http://bit.ly/2Mhrbrz

Tomorrow, I am committing

In the last couple of weeks I have gone through many fluctuations. In the first two weeks I lost approx. 3.5 pounds.

It was good. I followed through on the weekends, about 3 days of the week eating at maintenance and 4 days of the week eating at a deficit.

I felt so accomplished that I hadn’t failed, and that I was making progress. But then, on one Saturday, when I promised myself I would let myself not track what I ate at a friend’s birthday party, I went over.

This has gone on until now. I admit, though, that I’ve given myself a small break to rest and recuperate and not care about the extra weight that I’ve gained- I need this low point to help me recognize the high points.

Tomorrow, I am committing to my weight loss plan. Those 5 extra pounds WILL stay off, and I WILL start tomorrow.

In fact, I’ll start right this second. No excuses, who’s with me?

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from loseit - Lose the Fat http://bit.ly/2EVRptJ

30 Day Accountability Challenge - June Sign Ups

A new month is starting! That means a new Daily Accountability Challenge.

This is the sign up post to make your goals for the month. There will be a daily post for you to post your progress on said goals. At the end of the month, there will be a wrap up to talk about your general progress & how you feel about everything! If you miss the sign up post, no biggie, you're always welcome to hop in, the waters fine!

You can also read everyone else's progress & commiserate, congratulate & whatever else needs ating. Your goals can be weight loss or general health related, creative, self care or whatever else you need to focus your mental energy on. We try to foster a supportive place to chat about your successes & failures & what you've learned from both.

Leading by example, here are my goals for June, subject to mild tweaks as needed!

Weight by end of month (- 5 to 7 pounds): I'd like to lose 5 to 7 pounds this month. We'll see what range that becomes by the first of June.

Stay in calorie goal (weekly average): I've had some trouble here lately so I'm going to focus on weekly average & really push for that sweet spot 1500. X/4 weeks.

Exercise 5 days a week: It's been tougher this month but I'll keep pushing it! X/X days.

Self-care journaling once a week & love journals: Good habit for self care! Keeps me in the neighborhood of sane. X/4 weeks.

Self-care treat once a week: Face masks, pedicures, wax appointments, alone time, new fitness gear etc etc. X/4 weeks.

Practice drawing with pencils/art supplies: Still going okay! I'm definitely better than when I started. Wanna keep it going! X/X days.

Chime in with your goals friends!

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from loseit - Lose the Fat http://bit.ly/2QDd2n1

Have I become skinnyfat or am I still fat? Where do I go from here?

Hey everyone,

5’8” M/22 here.

To keep this brief, I was either overweight or obese since 13. Back in February 2017, at 265 pounds, I jumped into a diet, doing mostly CICO. Original goal weight was 150 pounds. Went down to 170 pounds by February 2018, but back up to 210 pounds by Jan 2019 (stupid). Woke up, discovered /r/fasting, and now I’m at 155 pounds 6 months later.

I’m 5 pounds from my goal weight (and at a healthy range according to BMI), but I’m flabby as hell. My face still looks chubby, I have a gut (waist measurement is 36”, neck 15”) and some manboobs. Here are some pictures (with before pics, too). I look different from where I started, and for that I’m thankful, but I still look like crap.

So obviously body composition is a problem. I have not exercised (neither cardio nor strength training) for any of the 110 pounds I’ve lost. /r/fasting will tell you that fasting (I do either one meal a day, alternate day fasting, or extended fasts) will preserve your muscle mass. Beyond that, I have no idea how much of the 110 pounds lost was muscle. I can do 12 pull-ups in a row if that says anything and my thighs and calves still seem pretty muscular. Also, on the days I’m not fasting, I make sure to take in a lot of protein (usually 300g of chicken breast).

My question is, where do I go from here? First things first, I’m going to incorporate some sort of strength training to make sure any weight loss from here on out is emphasized on fat loss. Anecdotally, I know a lot of (skinny) guys my height (or even taller) are around 125-140 pounds. I was thinking of just going down to 130-140, seeing where I stand, and maybe start serious lifting then. Otherwise, I’ve seen some posts suggesting people with my problem just start bulking now, but I’m really hesitant to go from pretty steep caloric restriction to +250-500 calories over TDEE when I still have this much fat.

Any advice?

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from loseit - Lose the Fat http://bit.ly/2wuwh93

Lost 4 pounds in 2 weeks (!!) and taking control back. Thank you all for helping me begin!

I’m recovering from disordered eating (emotional and binge eating) that caused crazy weight gain. I realized that it was time for sustainable weight loss that didn’t include some horrible fad diet. I’ve been eating 1122 calories a day (according to what Lose it suggested for my height and weight, and since I am relatively sedentary.) I’m a 5’3 female and I started at 164 two weeks ago and now I’m at 160. CICO honestly feels like magic because I can eat whatever I want as long as it’s within my budget. It feels nice to not be bingeing and taking control back, I just hope I can keep it up. This community has been such an inspiration for my and without it would never have begun. Thank you all for your posts 💓 you’ve helped me start and I hope I can continue

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from loseit - Lose the Fat http://bit.ly/2W17unm

NSV: I’m in Day 8 of my first plateau, and surprisingly not freaking out!

Stats: 34m / 5'8 / SW: 212 / CW: 187 / GW: ??? / Day 46

Diet: 1600cal max a day / 18:6 IF (2x meals & 1x snack) / Scale meal prepping with lots of lean protein and veggies w/ minimal-to-no carbs. I cut out alcohol as well.

Activity: Averaging 10-12k steps a day + random cardio and free weight exercises in my basement gym here and there until I build out a proper gym plan. I’m not eating back my workout calories.

Hello r/loseit friends!

So I started this journey at 212 pounds on 4/15, and have had a pretty steady decline in weight loss the following 5-6 weeks. It was thrilling to say the least.

Now I’ve been stalled at 187 pounds for the past week-and-a-half. I was told this would happen but in my newbie ignorance shrugged it off and convinced myself that it wouldn’t happen to me. I mean, there’s no way you can’t lose weight at such a controlled calorie deficiency. Right?

But, you know what, I’m OK with it. I haven’t once hesitated these past 8 days or so. I’ve kept up with calorie counting, and even increased my workouts a bit as well. Even though the scale is not moving, I’m still noticing differences in my body. My chest and gut feel tighter, and my clothes feel looser. Something is happening I say!

Not really sure what the point of this post was, but just thought I’d post it as a reminder to myself and others to stay strong during your plateaus! Hang in there!

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from loseit - Lose the Fat http://bit.ly/2JN7NjX

I (f21) have been trying to lose weight since I was 14, no progress.

SW:150/68kg CW: 187lbs/85kg GW:165lbs:75kg I think I am going to give up...I (f21) have been trying to lose weight since I was 14.

I always remember having a stomach I hate and weighing more than I should. I feel like I've been trying forever on and off and just keep gaining weight. I've done 30-day shred, insanity, going vegan, doing keto, intermittent fasting, cardio, swimming, intuitive eating and just plain CICO and I'm honestly disgusted with myself at this point.

There is no reason for it or take this long or be this much of a challenge. I'm trying to be completely honest, every once in a while I binge but I always count the calories and make up for it by fasting or working out more the next day. Every time I eat I feel like I've failed myself, I just want to fast until I reach my goals but every time I try I fail. I can't stand my body and hate that it's getting warmer and I have to wear fewer layers. I know I'm objectively not the worst weight and my body is strong and all of that but at this point, I just want to finally reach and maintain the body I want to have.

Right now My Fitbit says I go through about 2400-2800 per day with walking and working. And even though I track my calories and calculate my supposed weight loss, my weight goes up and down and I am losing motivation. I've lost some inches but I barely see any progress anymore. I've been on a diet doing CICO and IF every day and low carb (<100g) on weekdays. This is what i've figured out right now as I am unable to prepare food for myself and where I am doesn't have many low carb options. I'm honestly not sure where to go from here. The more I research it the more confusing it all gets. I'm mostly confused about the BMR and the need to eat at that level. I've been usually aiming to eat less than 1200/day but discovered I should eat something like 1600. I'm terrified to eat this much as I don't want to lose any progress I may have made. I don't know when I gained this weight though I must have eaten more than I burned at some point I honestly only ever remember dieting so I guess I've just been undercounting all of my calories and I don't want to start intentionally eating more and go over. Last year, I had a kitchen scale and cooked with that to truly control my calories in, but I'm on a temporary relocation for work right now and didn't bring it as I don't even have a kitchen to cook in.

I'm just tired of trying. My friends are just thin and eat without calculating or worrying about calories or any of that. I want that so badly. I hate myself for letting this go on for so long.

So if anyone can just tell me simply what to do I'll do it. I have 11 weeks left where I am right now and the work is exhausting and it's hot. The gym is not financially feasible but I can rent bikes and cycle around the town for 1hr a day for free. I've been doing yoga every morning for 30 minutes for the past 2 months and am going to start incorporating bodyweight workouts at home. If I don't figure it out this time I'll find a dietician or personal trainer or something when I get back to my town. And if I can't figure it out by December I'm gonna just going to give up on losing the weight.

If you want to help (thanks so much) Let me know if there is anything at all I should be doing differently or if you need more information. I think I mostly just want to rant to someone who isn't tired of hearing me talk about how I'm finally going to lose the weight. I know this isn't meant to be a kind of free diet planning service so I would be truly humbled to get any advice at all. Thanks for reading and for coming to my Ted talk.

(I tried to include photos but I don't know how to put it in)

submitted by /u/the_happi_girl
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from loseit - Lose the Fat http://bit.ly/2WFk2W9

Am I losing weight too fast???

So, I’m 37M with SW 237 and CW 224. I’ve only been at it for 20 days...

I’ve been tracking using Loseit, which suggests 1755 per day, which I have stayed pretty rigid on.

I’m not doing a lot of extra exercise, maybe an hour or two a week. Was my existing lifestyle not as sedimentary as I assumed?

Sticking too the 1755 doesn’t have me exhausted or anything, in fact quite the opposite. I feel fantastic.

I realize it will not sustain at this rate, nor do I really want it too. In the mean time, is there any risks to the rapid weight loss, as long as my macros are good? Or should I just enjoy it while it lasts?

Any input appreciated.

submitted by /u/kneedtogethealthy
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from loseit - Lose the Fat http://bit.ly/2JO8n0Q

How to Trim Hundreds of Empty Calories: Summer Edition

Extra fats and sugars show up unnoticed in so many of our food choices that empty calories can be hard to avoid. And they can slow your progress to your weight loss goal, even when you’re eating well. Good news: Cutting out those empty calories without losing any of the pleasures of tasty food is easier than you realize. We’ve got some simple swaps you can make this summer that will add up to a big difference in your daily calories.

10 Simple Ways to Stop Eating So Much

Here are 10 easy ways to trim empty calories:

1. Cooler coffee

iced coffee

Frappuccinos and other cold coffee drinks can come with more than 200 empty calories in a small, 12-ounce cup. Simple iced coffee with almond milk and a sprinkle of cinnamon has less than 20 calories, according to United States Department of Agriculture (USDA). If you’re craving a bit more sweetness, try our easy recipe for making your own Caramel Faux Frappuccino. It has just 134 calories per serving.

Calories saved: 160

2. Whole benefit

fruit

Real fruit juice may be better than soda or other artificially sweetened drinks, but many still come with lots of sugar and empty calories. Plus, often fruit juices are created by straining out the fruit’s pulp, which means you lose the benefits that come with fiber. Whole fruit gives you all of the sweet taste you’re after, but you also get fiber to help you feel full. A cup of apple juice, for instance, has 110 calories. You get 57 calories in a cup of apple slices.

Calories saved: 53

3. Nicer cream.

nice cream

Want a frozen treat on a hot day? Whip up our luscious Mint Chocolate Chip Nice Cream, with only 134 calories per serving, about 20 percent fewer than the 160 calories in store brands.

Pass on the sprinkles and you cut out another 50 calories (per tablespoon), according to the USDA.

Calories saved: 76

5 Healthy-Sounding Foods That Aren’t Actually Healthy

4. Oil free

oil free

Sauté vegetables to bring out their rich flavors and get them to that perfect balance between crunchy and tender. But keep them from sticking with zero-calorie cooking spray rather than vegetable oil, such as canola, which adds 120 calories per tablespoon.

Calories saved: 120

5. Dressing light

vinaigrette

Creamy salad dressings pile extra fat, sugar and calories onto a healthy bowl of fresh vegetables. Just two tablespoons of ranch dressing comes with 110 calories, according to USDA. Try one of our delicious and light salad dressing recipes, or go with calorie-free red wine vinegar or lemon juice instead.

Calories saved (using red wine vinegar or lemon juice): 110

6. Leaner burger

burger

Ground turkey makes tasty burgers that have less than half the calories of ground beef (166 vs. 349). To trim even more calories from your burger, hold the bun (220 calories) and wrap your patty in a sturdy lettuce leaf (one calorie).

Calories saved (turkey in lettuce vs. beef in a bun): 402

10 Simple Swaps That Save Calories

7. Homemade marinade

Marinade

Marinating adds flavor to grilled foods, but beware of those with lots of oil or sugar. Popular brands can have more than 30 calories in two tablespoons. Instead, stir up a homemade marinade for less calories.

Calories saved: 20

8. Better drinks

White wine

You can enjoy a drink with alcohol or two each week and stay on track toward your weight loss goal, if you remember the important guidelines from our expert nutritionists. When you choose a drink, pick a light beer (103 calories per 12 ounces) or dry wine like Chardonnay (123 calories per five ounces). Regular beers have 145 calories and mixed drinks such as margaritas can have 300 or more calories in eight ounces, according to the USDA.

Calories saved light vs. regular beer: 42

Calories saved dry wine vs. cocktail: 277

9. Hold the mayo

greek yogurt

Plain, nonfat Greek yogurt gives your potato salad the same creamy texture as mayonnaise, but it comes with just 73 calories in seven tablespoons vs. the 700 calories in the same amount of mayo. Substitute steamed cauliflower (12 calories per half-cup) for the potatoes (170 calories) and save even more.

Calories saved yogurt vs. mayo: 627

Calories saved Cauliflower vs. potatoes: 158

How to Save 600 Calories a Day

10. Primo pasta

empty calories

Likewise, pass on the mayo for pasta salad and dress it with a simple vinaigrette, which has just 245 calories in seven tablespoons. Add fresh or dried herbs for even more flavor—they have less than two calories in two tablespoons.

Calories saved: 455

*All calorie estimates come from the USDA Food Composition Database.

The post How to Trim Hundreds of Empty Calories: Summer Edition appeared first on The Leaf.

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