Sunday, June 30, 2019

Today I hit a 365 day streak on MyFitnessPal

https://i.imgur.com/8ZDv4u5.jpg

I started losing weight last April, but it wasn't until 1 July 2018 that I decided to get strict. I started counting all my calories on MFP, wearing my Fitbit as much as possible, and started learning to cook. That day was when things realllly started to change and happen. I've lost 32.1kg since I started, and still have 4.6kg (10lbs) until I hit my goal but I'm pretty proud of what I've achieved.

Weight loss graph and a couple of progress pics that I tried to recreate: https://i.imgur.com/PvDBbDP.jpg

You can see how consistently I start losing weight when I started tracking my calories diligently!

Couple of notes about my journey so far:

- Been overweight/obese my entire life. Got chubby at 7, obese in my teens. Was at my highest weight at 18 at 97.6kg, lost about 20kg over the next few years but put it back on a couple of years ago when I got depressed. Losing weight this time around was to beat my depression and PTSD (I have improved significantly).

- My calorie limit was 1500, but I've recently reduced to 1200 (but more like 1300 tbh) after a bit of a plateau. I'm 170cm (5'7") and started at 96.7kg (212lbs), now at 64.6kg (142lbs).

- Started doing 5/6 day 30 minutes of cardio every day, and when I stuck to that for 2 months I began tracking calories.

- Calorie counting is fiddly and annoying at first. Now that I've been doing it for the last 365 days, it is just part of my day, takes a couple of seconds and I don't even think about it much -- I usually plan my day in the mornings or night before, otherwise I just add in as I eat. I always add food before I eat it otherwise I get tempted to over-eat.

- I don't exercise that much because I don't really like it and I'm lazy. I do 10,000 steps EVERY DAY since last September, but otherwise I exercise when I feel like it and take (up to a few months) break when I don't. A few months ago I was running 3x a week. Now I'm doing a bodyweight routine 3x a week.

- I weigh everything, but if I eat out/someone else cooks for me I just estimate and don't stress about it. I do always check the menu beforehand and choose something first though (especially as I went vegetarian 6 months ago too).

- I started doing IF earlier this year, was strict about it for a couple of months and now I'm just loose with it. My boyfriend was getting sad not being able to eat breakfast together, so now I Just try to stop eating at 4-5pm and eat whenever I feel like it in the morning. Definitely helps if you're a binger and a snacker like me!

- Like a lot of people say, this is a 'journey' not a competition or race. It's about identifying and changing your bad habits and making them better. It's not about perfection but consistency and persistence. I've stopped binging as much over the last 6 months, but definitely did a bit for the first half of my weight loss, and I have plenty of days when I go over my calorie limit. I just try to be mindful of what I'm doing, let myself eat a little extra if I really want/need it every now and then.

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[Daily Directory] Find your quests for the day here! - Monday, 01 July 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!

Need some questing buddies?

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

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There and back again: a fat girl's tale of fat to fit .. and back again.

Hey y'all!

My stats: Female | 5'2" | SW: 165lbs | CW: 143lbs | GW: 135lbs

TLDR; I went from 230lbs+ to 135lbs in about 2 years from 2012-2014. Maintained for two years then I went to grad school, lost a parent, and gained back some of the weight (maybe 30 or 40lbs?) and am now currently just about 8 whole pounds from my original of 135lbs.

Progress pics including the transformation from 2012 to now! NSFW towards the end.

I posted my weight loss story here in 2014 and holy shit has it been quite a ride since then. As my TLDR said, the spring before I started grad school I lost my dad, so that derailed my life in many different ways. I stopped exercising, eating right, and completely let go. Three months after my dad passed I learned I was accepted to grad school and began a new two years of hell. I moved back in with my mom and the double stress of home and school won out so I basically became a potato academic living in a dark cupboard we called our department. Anyway, in 2018 I successfully completed my degree (yay me!) and have since been trying to get myself back under control.

I struggled. A lot. I knew what I had to do to make the weight come off but I just couldn't commit. I couldn't figure it out. Despite my past success it suddenly seemed like all the hacks I'd learned from 2012 and 2014 no longer applied, the knowledge was gone. Poof. But in January of 2019 a friend from grad school gave me access to her beachbody workouts and I slowly began the efforts of working out from home. I started easy with 21 Day Fix, but I didn't follow the beachbody meal plans in as much as I became mindful of what I was eating. After three rounds of 21 Day Fix, I moved onto 80 Day Obsession. I finished the program almost two weeks ago and have been taking it easy with yoga to stretch it all out again, but I fully intend to restart the program because I love lifting weights! And I want to take full advantage of the year long access to beachbody while I have it!

In terms of eating, my meals are pretty much the same every day. I mass prep batches of vegetables because if I have to cook them every single day I'm not going to do it. I already know it. I have a history of going for the sandwich instead of the raw veggies. So when I mass prep I can just take the appropriate amount and plop it down with a protein and move on with life. I eat the mixed vegetables once or twice a day, depending. If I eat them with breakfast, I mix them with egg whites. If I eat them for lunch, I chop up a veggie burger and mix it together then toss it onto a low cal tortilla. I have fruit for a snack in between lunch and dinner. Dinner is something typically kid friendly, but usually includes some kind of chicken and whatever else side dish my niece wants to eat that day. Super simple to make life easier.

This post has gotten long enough, but I just wanted to say YOU'VE GOT THIS. You're marvelous and each single little choice you make toward progress is progress. It builds up! Progress, not perfection. Take every day as a new chance to do the thing toward achieving what you want. We can do this!

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Six weeks into my journey and I found this community

Just a brief introduction, since this is my first time posting here. I started on my current diet and weight loss journey. My heaviest ever was almost 270 back in September of last year, I started counting calories and cutting out fast food and regular soda. I kept at it for about 2 or 3 months and lost down to 255. And stopped. I hovered around there but I had lost my motivation and fell into almost the same habits, I was still watching portions but eating junk way too often. Finally in May I've decided to get back on the journey, now I'm staying around 1000 calories even per day, walking 2-3 times a week, and I am seeing a weight loss doctor and have been taking phentermine. I know that it's not always the best option, but for me it has helped a lot with my motivation and the appetite suppression. Now I'm six weeks in and I had my weigh in follow up at the doctor yesterday, and I'm down 22 pounds to 233. There is still far to go before I will be done. But seeing those numbers is definitely motivation to keep going. I'm excited now when I go grocery shopping and I'm not just buying boxes of Mac and cheese and snack cakes. I hope that by following all of your posts and seeing your success that I'll learn some tips and gain some motivation from your stories. Stay sexy!

Highest weight 270/ SW 255/CW233/GW<170

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Questions about how to avoid loose skin and improve stretch marks?

Hi guys! So I’m currently on my weight loss journey right now I started last week so I’m not sure if I’ve lost anything yet. I’m completely avoiding scales or weighing myself because my dramatic weight gain and problems with eating started as a teen where I would compulsively weigh myself and really stress over it. So I just honestly want to avoid that and just base my weight loss on how I look and feel rather than a number. I know I’m going to have loose skin and I am riddled with stretch marks now as it is. I’m 21 so I have age on my side I guess but I am extremely pale and I scar easy. I don’t know how much I weight but I’m 5’7 and I wear like a size 22-24 in women’s (US sizes) if that tells you anything. I carry most of my weight in my stomach and boobs lol and I’m currently saving money so after my weight loss is complete I can afford to get plastic surgery to take care of any loose skin. I’d really really like to avoid getting any surgery on my arms because of the scars I’ve seen for loose skin removal on the arms. Mine have stretch marks and they certainly aren’t thin but I don’t carry as much of my weight on my arms. So really my question is is how to best go about this weight loss so that I can minimize my loose skin and also tone up? My legs and thighs have lots of cellulite that I’d like to improve if possible too. I’d love to have nice toned legs and arms and build some muscle if possible. Do you guys have any tips?

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Not sure where to begin.... again.

I’m a 36 year old male. I have been struggling with weight loss all my life. I have made many attempts to change my life for the better. In 2010 I worked out and did crazy diets which only seemed to last for about 5 months at most. I did However lose 60 pounds, which I kept it of for almost two years. I tried again last year. I got a gym membership, and started to go three times a week for maybe an hour or so at a time. I started juicing after I watched a documentary on Netflix. It went great, until around the Holidays and moving. Life got to me, and I stopped everything again. I lost 30 pounds and gained it back in as little as 4 months. I stress, I eat whatever I can to feel good for the moment. I’m a stress eater and it’s the only thing that I found makes me feel good after. My work had a health bus come this past Friday. So I said what the hell and went to it. I weighed in at 313 pounds, high blood pressure and not sure what to do about it. I keep telling myself I need to lose the weight. I need to get off the couch and do something about it. I just find it so hard to motivate myself to do it. I do t have a support group, and my wife supports me just doesn’t push me to do it. I think that has a lot to do with her wanted to as well and no motivation for her to do it either so I understand. I just don’t know where to go from here. I know nobody will have all the answers and I know most I will have to find for myself. Just afraid by the time I figured it out it will be too late.

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I am over being the fat friend.

I am done with feeling like the fat friend. The reality of the situation is that my friends and I are all overweight and are roughly the same size, but I am sick of feeling like trash about my looks all the time. My husband says I carry my weight very well and is very supportive of everything I want to do to improve myself, and my friends have been nothing but supportive if my various weight loss attempts as well.

The only thing stopping me is me.

I'm done stopping me. Now. It's time to make a change. I've been unsuccessful with calorie counting (although it has worked for me in the past, I just can never stick with it) so I am giving intermittent fasting a try.

SW: 248 / GW: 150 / F / 24 / 5' 2"

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Excel weight graph - motivational tool

Posting this cause it helped me and my wife keep motivated to lose the pounds so it might help others.

My wife and I had both let ourselves get out of shape, working long hours, violation drift of what counts as a normal diet. We've recently moved to the states, working life is more chilled, weather is good, so we decided to sort our diet and lifestyle out. We did it simply by calorie counting using myfitnesspal. I really recommend it. It really teaches you what the energy content of your food is and how to make meals that are filling and low calorie. I'm a firm believer that weight is as straight forward as if energy in < energy out then weight reduces.

Anyway, when you first start out it can be difficult. You have to get used to substantially smaller portions and you find yourself hungry a lot of the time. My wife found an absolute killer to her motivation and faith in keeping with the diet was when she'd weigh herself and weigh more than on the previous occasion. Many times I'd reason with her that you have to expect ~4lbs of variation throughout the day in your weight due to a multitude of factors: how hydrated you are, how empty your bladder is, when you last took a dump, for women the variability of total body fluid volume with menstruation, etc. I pointed out that with hardcore dieting you still only lose ~2lbs/week (I know with keto, etc people report much higher rates of loss so I'll put that to a side - I'm referring to calorie counting). The result of this variation is that is perfectly conceivable and occurs frequently that despite running a calorie deficit and losing body fat the scales can tell you you're heavier - cause you are. It's simply the other factors that have changed, not that you've put on fat mysteriously whilst in a calorie deficit. Anyway, to help reassure her and keep her motivated I made this excel spreadsheet.

https://docs.google.com/spreadsheets/d/1Y4W6SJZqzhQZJRGjNf6bx31Dqh14MBMx2HfreNPjZhk/edit?usp=sharing

It's a very simple concept. You weigh yourself as often as you'd like, the more often the more accurate and reassuring it will be, it graphs your weight over time and produces a trend line showing your rate of weight loss. It's best to weigh at least twice/day and try to avoid gaming it i.e. just reporting lower weights. Each point also has standard error bars which help demonstrate the limits of the variation of a given measurement. Those with a maths grounding will understand but for those who don't you can imagine the bars as showing where your weight might have been had you taken a pee before hand, or if you hadn't just had a glass of water an hour ago, etc. Note that the error bars won't work in the google docs link - if you want them just import into excel. The key though is the trend line, if that's going down, you're losing weight regardless of what the most recent weight is.

As an extra feature I also added columns for daily calorie intake, current calorie goal, deficit below calorie goal, current BMR requirement, deficit below BMR and cumulative deficit below BMR.

In short the deficit below calorie goal column is just positive reinforcement to show that you carry on sticking to what you need to do to lose weight and also a little check on how many days you don't meet your target. More important is the current BMR requirement and current deficit below this. For those who don't know BMR = Basal Metabolic Rate - the amount of calories you use in a day simply by living. The deficit below this is this number + the number of calories you've burnt exercising that day - calories you've eaten. So this column aims to show your energy deficit over the day which will translate to your weight (fat) loss that day. The cumulative column then shows it over the duration of the diet. From this you can work out how much weight you might expect to lose as 1lb of fat equates to ~3500 calories. So you can use it to check how good you are at calorie counting i.e. that you're capturing all the info.

Finally there are columns that calculate your average weekly weight loss (the average of 1 week's weights - the average of the weights the following week and another that projects how much weight loss you might expect based on your calorie deficit.

Hope some find this helpful, it certainly helped us stick at it. To use it just wipe the current data, keep the formulae and input your own BMR. Link to a BMR calculator https://www.calculator.net/bmr-calculator.html

Any questions, just shoot.

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Progress is Progress, no matter how small

I just wanted to make a quick post here as an offer of support for those starting their fitness and weight loss journey.

I started 3 weeks ago combining dieting, cardio, and strength training with a goal of losing 25-40 pounds ultimately. I cheat sometimes and skip parts of my workout. But I'm doing my best to keep getting better.

After 3 weeks I am happy to say I just purchased a pair of shorts one size down! It's not a lot but it's a step in the right direction! And I'm lifting 5-10 pounds more than when I started

I am constantly inspired by everyone in this subreddit and just wanted to encourage those that are trying and expecting progress faster than they're getting it. This is a lifestyle change for us and any progress is worth being proud of. Everyone that posts about their amazing weight loss journey started with one pound. And then another. And never lost hope.

So keep going and keep trying to be the person you want! I believe in you and I'm excited to read about your accomplishments!!

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It's tough losing your coping method, even though it's a bad method.

I'll start out by saying that this past Friday, I officially began a clinical weight loss program consisting of meal replacements in the form of shakes. I'm consuming calories at a huge deficit plus it's all medically supervised due to the liquid diet. The shakes are formulated and my consumption is scheduled all for the sake of resetting and reestablishing a healthy relationship with food, which I need.

That said, I'm an emotional eater. I would eat to deal with negative emotions like sadness, anger, or even boredom. It was never a binge. Meals were meal-sized, snacks were snack-sized and even my new doctors agree I don't have an eating disorder. I used food as a positive to counteract the negative. Now, I must not eat due to the program and I am realizing that I have no way to process negative emotions right now. Personal problems, relationship issues, financial and work stresses, I can't eat them away anymore so I've been marinating in them for the last day. It's hard.

I don't know if I'm looking for advice or ideas or anything but, if you feel like sharing, I'm all ears.

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felt absolutely amazing losing but it seems to have come with an unexpected downfall? hair..?

i went on a little weight loss journey. and i mean little it wasn't that long about a month and maybe 5-7 pounds and i understand ~1lb/week is safe? so i don't think I went too overboard....

I did not necessarily track macros but have a good idea looking back. what I did was ate to satiety but didn't seek to eat. the biggest thing I did was skip my morning oats each day to carry on an intermittent fast that took me into a cardio session of light jogging or brisk walking enough to get my heart rate up. thing is, even day one I felt great and didn't need to eat right after, it basically pushed my first meal back another 2 hours. I also cut out a lot of fruit snacking after realizing I was having like 2 apples and 2 bananas a day which I never knew was basically 300 calories mostly sugar. Basically stuck to berries and one or the other each day. And I cut back a little on meat, I barely eat red meat to begin with but I do eat chicken and fish. Just smaller portions of them basically.

So looking back I believe my deficit was around 400 or so calories. ~200 for my oats, 150 reducing on fruits, and 100 on meats.

But during this time I felt great. Rolling out of bed and getting a little sweat going seemed to give me more energy than coffee and oats. And I enjoyed what I was seeing on the scale. But suddenly my hair is thinning! bad, I now see a spot that looks like a valley with individual strands and a bald scalp. Running my hands through my hair feels different. And my hair also feels dull and limp.

I think it's diet related cause nothing else has been going on with me besides changing it up and adding IF. But could 4 weeks of not even too much deficit really do this much to my hair? And what gets me upset is I really felt great, which is off putting for the future if this is related. I don't think I had a crazy weight loss and my mornings felt better, it felt nice to eat and not feel bogged down with a heavy stomach.

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Leg 2 of weightloss journey - accountability post

In 2017 I lost 55lbs total and went from an obese 228lbs to an overweight 173lbs. I was proud of myself. But I was burnt out and lost motivation. I've decided to start finishing my weight loss journey starting this past week so I can give myself the gift of not being overweight for Christmas this year. I hadn't weighed myself since I started I stopped tracking my calories in fall 2017, so I was scared of what I might see on the scale. I weighed in at 185lbs (ouch) but not as bad as I feared. It's been less than a week and I've lost 5lbs of water weight, so a little motivation boost lol.

I have to get down past 168lbs to not be classified as overweight. I know I can do this. I've done it before. Tracking isn't hard. I just need to get back in the habit. I also need to start doing exercise. Get my road bike back down, hurch up the ride along for the kiddo and go for rides to the park. Fill my duffle bag with sand and start deadlifting, rowing, and pressing the thing (can't squat army killed the knees). I know what I need to do. I've done it before. But this time I'm staring at an undefined finish line. I dont know what my actual weight goal is going to be. I just want to wear my old pre-pregancy pants (sizes 4-6).

But the first hurdle is getting down past 168lbs before Christmas. I've got 25 wks til Christmas and 17lbs to lose. I should easily be able to hit goal by November but I know there will be bad weeks and there will be hiccups. That's just the name of the beast. Plus the loser your weight is the harder it is to lose. But I know I got this and it's going to a f*cking amazing Christmas!

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I went back to my old church after three years and almost nobody recognized me

This morning I decided to visit my old church for selfish reason, to show off my new body. I am hovering around 155 now, but I used to weigh 400 pounds. I stopped going to that church because at one time, two ladies, who told me they were speaking for the pastor asked me to. (Later I found out they had lied to me), gave me the very strong impression they wanted me to leave. It was my lowest point as a fat person. As a result I wanted to die, that day. I got in my car and i really wanted to drive it into the stone in from of the office. They offered to help me, which I had not asked for and didn't expect, then when I said okay help me, they told me they were too busy to help me.

I was so hurt that for a long time I didn't go to church. Then I decided to focus on my health, because my previous weight loss had led to disappointment because it didn't make my problems go away, as I had been promised. Finally I realized that the only problem I can improve by losing weight is my health and this time the improvement has not been disappointing.

I feel great and I look great. So I went to church this morning and a half a dozen people I knew didn't recognize me. It felt great!!! I will admit I just wanted to go to church to show off my new body and just soak in the compliments.

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Brother Called Me Overweight...When He Himself is Overweight

I just need a quick rant, since this has been bugging me in the back of my head since last night.

So, my older brother commented on my weight. He said that, despite my weight loss, I still have a belly, am overweight, and don't look as slim as I used to last year.

I'm 135 lbs. at 5'6'' with a 29-inch waist. Last year, I was 140 lbs. with a 30-inch waist. So...I don't know what he's going on about.

Oh wait, I know. He's mad that I'm actually sticking to an exercise routine, am in the process of changing into a healthier lifestyle, and seem a lot happier these days because of my weight loss and improved fitness levels. Meanwhile, he's gorging on midnight snacks and second dinners (and they're not small, either), half-assing his workouts, and talking about how hard weight loss is instead of, you know, just doing it.

I know I shouldn't be so hung up about this, especially considering my brother won't even consider CICO because "it's too much effort," but man, that really grinded my gears for all of last night and today.

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In need of a motivation buddy.

Hello! I (21/F) have been slowly losing weight for the past year. I started around 220 lbs and today I weighed in at 188.4 lbs. I haven't weighed below 190 since I was 17. I honestly have no idea how I lost this weight. I try running twice a week and my daily life is super active and busy working with kids and walking/bussing as my main transportation. I am not on a diet, but I don't like to eat a lot.

Now that I've lost some weight, I really want to push myself to be my most healthy self and be fit. I did an at-home workout today and I could literally only do half of it. It really crushed me because I thought I was becoming so much stronger from running and doing weights. So now I feel discouraged and like I've made no progress.

I really want someone to chat with and keep ourselves motivated, because I really have no one to talk to about weight because many of my friends have struggles with EDs and I don't want to talk about weight loss with them. I would love to hear your stories and what you do to stay motivated! (For example, I wanted to go to the gym today but since the 15 minute at-home workout kicked my ass, I feel like I would have a super shitty workout and feel even worse after)

Feel free to message me or comment!! I love meeting new people who are trying to lose weight!

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Finally lost 50ibs and I’ve been through so much! I am finally proud of myself.

So I just wanted to say I’ve come so far and I’m proud. I suffered from anxiety and depression for too long and didn’t know I was masking it throughout the years. I was drinking alcohol nonstop and eating tons of unhealthy foods. I was so beyond lonely that I endured a 2 year break from college because I failed out with a 1.3gpa from not trying, being too depressed to leave my dorm... etc. For background: I’m 5’7”, a small framed ectotherm, and last year at this time, I weighed upwards of 175-180ibs. I was a size 32 in jeans and a size 13-14 in dresses. I didn’t clean up after myself. I slept until 2pm. Etc. I was in shambles just a year ago. I was essentially the size of my boyfriend when we met. My last relationship was extremely abusive. The man I’m with now essentially fell for me when I was at my worst without realizing it and the distance we have come together has been unbelievable. We have grown a much deeper level of trust, understanding, and love. It’s something I had to learn to give to myself and by body.

About a year ago I finally had enough...and 3 months ago I decided to spontaneously cut my lease and move from Tampa to Orlando to be with the love of my life who met me at my worst and pushed me for the better every day. It was a now or never type feeling. It felt like it was my time and it was the perfect time. It’s felt like the most right decision I’ve made yet.

Well, today I can proudly say I am down to a size 2-4 depending on clothing brand. I am a size 25-26 in jeans. I’m now 121 Ibs. I rarely ever drink. I went to a house party sober last night. I’ve been back in school and also maintaining a 3.9gpa. I’m going on 1 year with the man I want to marry. I am finally making new friends in Orlando and I’ve discovered many passions I never knew I had such as writing, gardening, and biking. I am in therapy and seeing a psychiatrist soon. I am getting less lonely every day and I finally feel like a new person. I feel like my life is coming back.

All in all, my General Anxiety Disorder. and Panic Disorder led to depression without me even realizing it. Masking it is what caused my Panic Disorder. It is was stemmed my obesity.

Moral of the story is it’s never too late to turn your life around. It’s never too late to take the first step and go on that diet and go on that bike ride. The weight loss really helps with the rest. It’s never too late to make your comeback and it’s never too late to succeed in silence.

80% was diet, 20% was exercise.

If you read this thank you. It’s never too late for you. I’m always open for discussion and helping others. It took me a long time to finally be ready. (3+ years).

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Starting my weight loss journey TODAY

NOT tomorrow, NOT next Monday, NOT after the holiday weekend. Today. I’m done. I’m done with hating my body, I’m done feeling self conscious. I’m done wondering if people think I’m too fat for my husband. I can’t stand this anymore.

I’ve been making excuses for months. There’s always a reason to not start, I guess I just finally found my reason too start. I’m a grown ass woman, I’m the only one responsible for letting myself get this big and I’m the only one responsible to get myself healthy for my kids, my husband, and for me.

So, to hold myself accountable I’m posting my starting stats here even if no one cares. I have personal goals written in my notes on my phone and I fully expect to hit those goals and come back here to talk about it.

SW: 208.4 lbs CW: 208.4 lbs GW: 170 pounds

My first goal is to hit “onederland” by my birthday in just over a month. Good luck to everyone else starting today!

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Frustration, Confusion, and Depression

F15 SW: 240 CW:200 GW:180 Height: 5'9" Activity Level: Moderate (5 times a week weights and cardio)

For the past two weeks I've been stuck in a plateau which I'm trying to overcome. I'm not yoyoing through diets or giving up because I know I've come far and done it before.

Recently I've been going through a depressive and anxious state given that I do nothing but play videogames, cook, clean, and workout while all my friends and family are out and about. Being so low in spirit made me question continuing to a lower weight but I'm set on being at a healthy weight. I can't help but wonder why I've suddenly stopped and even gained back a couple lbs.

My BMR is 1700 calories and my maintenance is around 2400 to 2700 calories. When I got to my lowest, 193, then started gaining back, my aim was to workout harder and increase my deficit by 100 calories more leaving me at 2000 calories a day. Even then I ate less than 2000 because I eat late and get full easier now. Yet, I've gained it back and I can tell it'll start slowly getting higher.

I just need advice as to how to go from here or if I'm missing out on a big piece of the weight loss equation. Is this just another ugly plateau and I'm overreacting?

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from loseit - Lose the Fat https://ift.tt/2IYuno8

Half Way through 2019 / Half Year's Eve

So it's June 30th, we are now just about half-way through 2019, and what I like to think of as "Half Year's Eve."

And yeah I've messed up a ton since the start of this year. I have Binge Eating Disorder; it's been going really bad and I have gained a LOT of weight so far (40lbs yikes). So I'm going to call the first half of 2019 a flop.

Usually I do the whole "New Years Resolution thing to lose weight (for real (for real (FOR REAL!!!))) this time" thing. But I don't want to wait until the end of the year before I have another serious moment of self-reflection about improving myself. And now at the midpoint of the year, I think it is a good time to reboot. I can consciously try to make sure the second half of 2019 goes way better than the first!

Because there absolutely is still time to lose the weight I've gained, and also a bit more as well. So yes, maybe I won't have the "Stunning full-body weight loss transformation of 2019" that I had originally envisioned. But it definitely would be great to start out 2020 at a lower weight than what I started 2019 at. So that is my big Half-Year's Eve Resolution for 2019!

Does any one else have any Half-Year's Eve Resolutions? Or if you don't believe in resolutions, goals you want to focus on for the 2nd half of 2019?

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from loseit - Lose the Fat https://ift.tt/3217PL1

I need help with my weight loss

Hi everyone !

A few years back I decided to lose weight, I didn't want to diet so I started to change my habits : I cook myself almost every meal and try to avoid processed food, last year I started to count calories and now I try to exercise more. I walk 1h-1h30 every day and do some exercise at home, I can't afford to go to gym for now since I'm unemployed but I have plenty of time.

I'm a 29 yo woman, I'm 1,70 m and 103kg, I managed to lose around 17kg but now I can't lose anymore. I eat around 1900 calorie a day, until now it was enough but I think I have to eat less calories.

I'm afraid to go below 1800 because I heard about basal metabolic rate and that it is not good to be under that rate.

What am I doing wrong ? Do you have any advice ?

Thank you for your answers and sorry for my english

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from loseit - Lose the Fat https://ift.tt/2Lvvm0P

Day 1? Starting your weight loss journey on Sunday, 30 June 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 https://ift.tt/2FL33Ie

I’m done

Hello my name is Bailey and I am a 18 years old female. All throughout high school and to this day I have been on the endless cycle of restricting my diet too much and then binging a few days later. This cycle is so frustrating and I’m done. Recently I have gotten better but I keep binging after a week of two because I start eating too little and get so hungry that I just eat everything in sight. I’m so tired of this and I want to stop this cycle and stop focusing on weight loss. I want to be healthy and I want my fitness to improve and so I’m posting this to hold myself accountable. I am going to just eat healthy and watch my portion size. I want to stop my bad habits and replace them with healthy ones so I can move on with my life. I hate binging with everything In me and I never want to binge again. I feel like such shit afterward I have gained so much weight from it. I know this post is long but I just want to be healthy and proud of myself. I’m restarting the Kayla Itsine workout program and will update this after the 4 week beginner+12 week program. I’m so excited to have a goal and I just want to be happy and proud of myself. Thank you for listening to my ted talk.

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[Challenge] SIGN UP for the European Accountability Challenge: July 2019 edition

Welcome to the signup for July 2019 edition of the European Accountability Challenge! The perfect way to stay on track for your weight-related and other goals.

What is it?

It’s a month long challenge, with a daily post that goes up in the morning hours of European time zones. The aim is to set goals and keep track of your progress on them. Be accountable, get support and have a chat with friendly people. You can check one of the threads from the June challenge as an example. Anyone and everyone is welcome!

Ok I want to join! How can I participate?

It’s simple! Choose some goals, introduce yourself and let us know what you'll be working on! Most people set goals for the month but you can also set daily or weekly goals if that works better for you.

Some tips for success:

Think about how you will achieve your goal and how you will measure success. You may find it helpful to set more specific goals (for example, ‘eat x number of calories per day’ vs. ‘lose weight’); I do but everyone is different. Take a look at these guidelines for defining SMART goals.
Post on here regularly, we will cheer you on! And please do the same for everyone else, this challenge depends on you to make it fun :)
Ask for help if you’re struggling or need some motivation, people on here have quite possibly gone through the same thing and usually have good ideas and encouraging words

Can I still participate if I don't have time to comment daily?

Yes! It's up to you to decide how often you want to check-in on the threads. We do encourage you to set a regular schedule as it can make things easier (e.g. daily, or only every Mondays & Thursdays, etc).

So what are your goals for the coming month? Besides straight up weight loss or maintenance goals, we see all sorts of things on this challenge. Goals related to fitness, logging, nutrition, sleep, mental health, learning, happiness, productivity, dogs...anything you can come up with! It’s completely up to you and no goal is too small. If you’re in, tell us some more about your goals in a comment here.

Wishing you all a great month! We got this!!

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Saturday, June 29, 2019

Weight loss

Don’t know how to do this. I’ve tried everything. WW, keto, CICO, more exercise, you name it. I’m considering Bariatric surgery. I have no support system. I have no one to talk to. No one to help me, so I do it alone. My one refuge and comfort is food. Celebration? Eat! Depression? Eat more! It’s truly the only thing in life that gives me pleasure in life. It’s sad, really. Other people plan vacations? I plan where to go out to eat and look forward to it. I don’t know where else to turn. Am I weak for looking into surgery? (For the record, I’m a nurse, and worked on a bariatric unit, so I know both the mechanics and risks associated with the procedures)

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from loseit - Lose the Fat https://ift.tt/2KOh9wG

Binge eating and weight loss

Hello, I’m 13 female and I want to try to lose weight. The thing is I have binge eating (diagnosed by a doctor not by myself) and it’s super hard to control how much I eat even if I eat healthy things (which is mostly what I try to eat but it can be expensive and my mom doesn’t have a lot of money right now) it is still difficult so it’s been super hard to lose weight. I’m getting really upset with my weight and I need to lose weight as I don’t want it to make my health bad and I don’t wanna look like this. It’s really embarrassing and I don’t even like to go outside anymore because of it. I would not really like to mention my weight but let’s just say it’s A LOT more than it should be and I’m 5’4. So...any advice? Maybe from someone who has/had the same issues? Sorry if this doesn’t belong here. And I will try to see a nutritionist if I can but that probably won’t happen for a while so that’s why I came here.

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from loseit - Lose the Fat https://ift.tt/2JrQ4fF

It’s so hard to eat at maintenance...

Hey guys. Not sure if this is the right place for this. Please let me know and I’ll remove it.

I’m at my goal weight and have been for awhile (well...my weight fluctuates a lot because of my eating habits). My problem is maintenance. I’m so used to eating 1,200 calories a day. And I feel full on that (when I’m eating healthy). I have no problem eating at maintenance when I’m eating like shit. But I obviously don’t want to get back in the habit of eating shitty.

Now, throughout my weight loss I ate low carb. For the past few weeks I’ve been trying to eat more carbs and I have been...but carbs just make me so hungry and I end up binge eating/eating shitty. So I went back to low carb and have been doing that again for the past few days. When eating low carb, I get full fast and cannot eat enough calories for maintenance. See the problem? So now I’m worried I won’t be getting enough calories that my body needs. I really don’t want to go back to eating high carbs because in all honestly carbs just make me feel crappy now.

Also, I am in the process of trying to build muscle. I know that isn’t going to happen at a deficit and I can’t even eat at maintenance. How do I do this? Anyone else struggle with this? Ugh. This is honestly tougher than the weight loss.

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[Daily Directory] Find your quests for the day here! - Sunday, 30 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!

Need some questing buddies?

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

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from loseit - Lose the Fat https://ift.tt/2ZQZA2m

I need help getting started on my weight loss journey

Okay so I just created a reddit account for this post and I need your help. For as long as I can remember I’ve been a big guy. In fact the last time I was skinny I was in the fourth grade. I’m 20 now and I finally want to get back on track with my health and my life. But here’s the thing, I know nothing, literally not one single fucking thing about losing weight (not really true but I don’t know that much). As I said before i’m 20 years old and male. I weight 226 and am 5’6”. My BMI is 35.6 or something close to it so I’m obese. My goal is to lose fat and build muscle, but primarily lose fat. And I’ve also tried google but to no avail which is why I have turned to the people of reddit. So here’s what I want to know :

1) What is the best or how can I can create the best workout routine to lose fat and build muscle?

2) What is the best meal plan or how can I create the best meal plan? What foods should I avoid?

3) How important are progress pics? Should I take them at the start of my journey? Or do I wait a couple of weeks before?

That’s pretty much it. I appreciate any and all feedback!! Thank you!!!

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from loseit - Lose the Fat https://ift.tt/2YlG1yQ

Need advice

So as it currently stands, I am a 5’10”, 261 pound 15M. I am looking to be down to 240 or 230 (if not further, but I’ll dream realistically to my understandings) by my birthday which is in just over a month, and essentially a rather quick way to weight loss. As it stands right now, I see a few paths that I might be able to sustain;

IF 23:1 (KETO)

IF 16:8 (KETO) Working out 5-6 days a week

I do not think I would be able to sustain OMAD with working out, at least not at first, so I want your suggestions. Things beyond what I have mentioned would also be fantastic, and I would be much appreciative. Thank you all in advance, and have a nice day.

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from loseit - Lose the Fat https://ift.tt/2XCrNwu

The Journey Starts Now!!!

Hello everyone,

I am starting my weight loss journey as of tomorrow and I wanted some help from anyone that can provide some advise. I will be starting from 289 at 5'10 and will be looking to get down to 200 or lower by the end of the year. I was wondering if anyone can offer some workout plans or things to do while in the gym. Even diet plans or even just food groups to avoid and or eat a lot of. I would like to maintain as much muscle or even grow some while just losing the fat and work on my posture. Any help you can provide would be greatly appreciated!

Thanks in advance to everyone who helps me achieve my goal!

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from loseit - Lose the Fat https://ift.tt/2XhsA6w

Confused

Hey guys and girls, im a guy and currently im 5’9 and 225 pounds. My graduation ceremony for university is on the 18th July and i was planning months in advance to try get to 185 pounds which is my goal weight.

Unfortunately ive just been gaining weight ever since. Now i know its too late to reach my goal target which feels abit crappy but im okay with it. I just wanted some advice on how I can actually lose weight. I actually do not know what to do and im so confused.

I was wondering if people could comment suggestions that have worked for them so that i could try them. And if possible id love a weight loss buddy that could keep me on check and vice versa. So if anybodys interested in being my weight loss partner, let me know!!

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from loseit - Lose the Fat https://ift.tt/2ZZg8Fc

To hell with it all, this is my declaration God dammit!

I've been on the chubbier side for YEARS now, not morbidly obese and fat is debatable. I've never been to self-conscious to go outside, and I don't have any modelling jobs coming up, but it's still bugged the ever-loving s**t out if me, yet I can't seem to find it in me to do anything about it.

I have been far too loosey goosey with every single one of my weight loss plans, and my lenience has led to every single one failing. It's not that I made excuses, it's that I'd fall back on one excuse... "Well, so long it doesn't get too bad, I can just lose the weight when I leave home, when I get more freedom it'll be easy" Now perhaps this is true, but I'm fed up of it now.

This is me loudly and obnoxiously shouting to some strangers that this will be the time, I won't be too lax, I won't fall back in a tired excuse, this is me finally using my chubby fist to plant my flag in the ground. This rambling nonsense is here in the hope that it will help me to not give up on this now I've publicly announced it, even if it is to some random internet people.

Maybe it's stupid, maybe it'll come to nothing, BUT THIS IS MY DECLARATION!

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from loseit - Lose the Fat https://ift.tt/2FI0pmx

Am I even losing weight?

F 5’ 5 24 years old. My starting weight was 245.8lbs and I’ve gotten down to 215.6lbs.

So I’ve managed to lose a lot of weight just by eating less calories. I am struggling to move around such as walking anywhere or exercise. I have physical and mental problems where I just don’t ever feel like doing anything, I can pretty much just stay sat down for the whole day.

Basically, my question is. Am I even losing any weight or is it just muscle I’m losing. I don’t even see the point in trying anymore I just feel so down all the time and if it’s not real weight loss, what’s even the point?

I was originally happy at my weight loss but now I’m not even sure it’s real and it’s just fake. I want to exercise but I just feel like I can’t move anywhere, even walking is painful.

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from loseit - Lose the Fat https://ift.tt/2ZVFbZR

I lost 70 pounds in three months and I’m terrified.

[M/19/6’4”] When I started my weight loss journey I was about 356 pounds, this was in late March and now it is almost July and the scale reads 285. I am amazed and scared about my results because I see videos and articles about how loosing that much weight could be potentially dangerous and can lead to the weight being gained back again and that is something I certainly do not want happening. Throughout the week I go to planet fitness six times a week, I use an elliptical machine for an hour and then I occasionally lift weights, 4 sets of 10, this is after my shift at work that usually starts at 5:30. I fast for the day until 2:00 pm and that’s right after planet fitness, for lunch I either have a chicken breast with broccoli, or fish with asparagus. After, I usually take a nap and sort of just lay around. At night five times a week I go for a 2-3 mile run without stopping, after that I go home to eat something for supper. What I usually have is a Caesar salad without dressing but with a chicken breast, or scrambled eggs with vegetables. Then I go to bed at around 11 and the cycle repeats. I seriously have no idea how I lost this much this quickly it’s a miracle to me, but I don’t want my progress going to waste. Is there anything I should change about my routine or diet? Let me know please

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from loseit - Lose the Fat https://ift.tt/2FGdWLi

I really love baking, what do I do?

Hello, I’m not really new to weight loss but I’ve recently discovered that I really like baking and I’ve been getting discouraged because all the things I want to make have so many calories. Today I was planning on making brownies, eating one or two, and then giving them to a friend, but I was adding up the calories and 1 brownie came out to about 300 calories, which is the same amount I usually eat for breakfast. I know there are healthier recipes out there but sometimes I just have my heart set on making a certain thing (I really wanted to try one of the brownie recipes from Basics with Babish on youtube) and when I see how many calories are in it I just don’t want to make it anymore.

And I know that indulging every once in a while is fine, but I’m new at baking and I keep finding recipes that I want to try like every week. What can I do?

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from loseit - Lose the Fat https://ift.tt/2KMCAy1

A question about ‘safe’ calorie deficits

Hi r/loseit, FTP, LTL here, and I’m hoping some of you lovely people can help me with a dilemma I’m facing that google’s not being particularly helpful with.

I’m in the stubborn ‘last 10lbs’ phase of my weight loss. I’ve managed to lose weight thus far by just adjusting my diet, as the job I have at the moment is pretty sedentary.

It was rather easy at first, but now I’m so close to my GW the amount I’m eating to even lose 1lb a week is around 1400kcals. It can be a struggle sometimes, but I’m managing.

Now, I’m fine with a loss of 1lb/week, however I’m not achieving this consistently which makes me wonder if the calculators I’m using are a bit off for me personally (I know I’m not under-logging food, I’m meticulous about that). I certainly don’t want to eat any less than I already am. This daily intake already puts me below the recommended 1500kcal minimum for men, but I figured I’ve got quite a small frame so that 100kcal wasn’t gonna kill me.

I’d really like to shift these last 10lbs at a slightly faster rate, so I’ve kept to my 1400kcal intake and started exercising, and not eating back the calories to increase my deficit. I’ve been feeling a little sluggish but don’t know if it’s down to the deficit, the fact I’ve just started exercising after years of doing nothing, or another factor like tiredness (I’m quite busy at work at the moment)

So, my question, and the TL;DR:

Is it safe to eat at the 1500 (1400) kcal minimum for men, and then exercise below it? Or is this just as unhealthy and could be causing my sluggishness?

Many thanks.

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from loseit - Lose the Fat https://ift.tt/2YpFko8

I seem to have hit a plateau, so I made a spreadsheet to track my calories.

I'm 5"3" and 216 pounds, female. The last couple weeks, I seem to have lost no weight. I wasn't sure I was doing things right, so I looked at five different TDEE estimators online and took the lowest estimate, 1800. Then I plugged in my numbers. I'm eating all packaged foods, so the calorie counts have to be accurate. According to the sheet, I can only have lost up to three pounds in those two weeks - and water weight can fluctuate by five pounds. So I may not see any results for at least three more weeks. I have to just be patient. I will continue to plug in my real numbers and accept that weight loss happens sslllloooooowwwlllyyyyyyyy.

https://docs.google.com/spreadsheets/d/1J8qdBxZJDl3WTGsESizB94U5XXxMPelkPctprcR7fig/edit?usp=sharing

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from loseit - Lose the Fat https://ift.tt/2XdrkfU

Getting back on track after vacation indulgences

I’m sitting on the plane, ready to head back to reality after a week long vacation. The first three days I followed my diet as I normally did, but my resolve fell away as the vacation went on and I over indulged. The day before I left vacation, I had lost ten pounds after 60 days of hard CICO, low carb, 1200 limit, IF and exercise. I’m terrified to look at the scale now.

I’m going to go back to my routine and continue on my journey after this blip on the radar. I’m terrified with the cravings and hunger for the next few days while I get back on track.

I hope my resolve holds, I always struggle after a lapse in my diet. I’m thinking positive thoughts this time though.

Do any of you have advice for easing back into my weight loss routine?

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from loseit - Lose the Fat https://ift.tt/2X9eJKF

Like martial arts, learning to fall is essential to losing weight and maintaining

My wife and I just came back from our 25th wedding anniversary trip. 25 days in Africa. And OMG the food was FANTASTIC. Like you’d fine in a fine dining restaurant. I ate and ate and ate. Had three or four drinks a day, too, whereas my normal is 0 to four in a whole month. I discovered this liqueur called Amarula, made from milk and a local fruit juice. I mixed cocoa powder in with my coffee. I had dessert twice a day.

And it turns out African safaris are sedentary. You’re mostly sitting in a 4-wheel-drive truck that’s been converted to a kind of open air minibus. You’re bouncing along on dirt paths while someone else drives.

I could tell I gained weight. My pants were getting tight. When I got home, I faced the scale.

I was up 20 pounds the first day back. But I know from experience that much of the weight gain on travel is water weight and it comes off quickly if you stick to a sensible eating program. Sure enough, I’m down to a 12 pound weight gain, a day or two later.

I do not regret a minute of this, or a single bite or sip. It was a wonderful trip. But now it’s back to real life, and time to resume a healthy lifestyle.

Life is like that sometimes. Sometimes there are special occasions when you choose to indulge. If it will make your grandma happy to have a slice of pie, then have a slice of that pie.

Other times, I binge or stress-eat. I travel on business 5-7 days a month, and usually come home a half-pound heavier for every day I travel.

And yet on the average I’ve kept my weight loss of 90-100 pounds for eight years or so.

The secret is when you fall, learn to get back up again. You know how to do this. You’ve been doing it. Don’t waste time beating yourself up. Make your first meal at home a sensible one. And the second and the third. Get back to your exercise program.

When you learn martial arts, the first thing they teach you is how to fall. How to hit the ground and not break any bones and just bounce back to your feet and get back to it. Diet and weight maintenance are like that.

PS I climbed a 300 foot sand dune in Namibia, and walked down. The climb up is strenuous. It’s like walking on the beach, but you’re walking up. The sand fights you with every step. The climb down is easy and fun — like skating or skiing, but in your shoes. No way I could have made that climb 12 years ago — but I did it a few days ago and thoroughly enjoyed it.

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from loseit - Lose the Fat https://ift.tt/2xmf56i

My early experience using Alli

Hey guys, I saw some older posts about Alli, but nothing recently. Some of the older posts had some really negative comments about "taking the easy way out" and that the OP should use hard work and dedication instead. So please save it if your comment is not constructive.

I am a 32 year old female who is 5'2" and started with a weight of 152.8 lbs. have been dieting for a few weeks now. I have been trying to cut portion sizes and switch popcorn for salad, cut out fast food, etc, but I have actually gained weight from 150lbs to 153.8. I decided to start Alli and continue my diet modification and I have seen good results. In two weeks I have gone from 153.8 to 149.1. I am experiencing the normal side effects, I have oil in my bowel movements and I have to be careful when passing gas, but i still feel thankful that i started Alli. It has helped me to control my portion sizes as I am not as hungry. I do not feel stomach discomfort, though I know some people do. I can not speak to the sustainability of the weight loss or long term side effects, but I plan to use it for 1 month. I feel like it has provided me with good results to keep me motivated.

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Starting to get discouraged after losing 28kg

it is my first post on this sub and I just really want to talk about this to someone but didn't know who. I've been struggling with weight loss for about 2 years. I have lost and gained weight several times but this time in the past 3 or 4 months I have lost more weight than I have ever done and have kept it that way. I went from 110 Kg to 82Kg. but I'm starting to get really discouraged and disappointed because I always wanted to have a flat stomach just a flat body so when you sit down it doesn't look like you're still fat but with all the loose skin that I have it's really disappointing. after losing about 30 kilograms it's just not the results that I would have wanted it is still better than being fat but you know it's not great having flappy loose skin on your stomach (and sorry if my English is not very good)

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Day 1? Starting your weight loss journey on Saturday, 29 June 2019? Start here!

Today is your Day 1?

Welcome to r/Loseit!

Why you’re overweight

Before You Start

Tracking

Creating Your Deficit

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

Crawl, Walk, Run

Acceptance

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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Superfood Saturday: All About Arugula

Leafy greens of all kinds are like the league of superheroes for your healthy diet. They pack a punch of powerful nutrients and always protect you from excess calories and fats. Among those champions of eating well, arugula might be considered the Master of Zing for its zesty flavor that can rescue a salad or wrap from the grip of dull blandness. Arugula (say it, “ah-RUE-gah-lah”) has a lot in common with other leafy greens, but it comes with its own unique powers, too, that make it a superfood you can rely on to lift up your everyday meals to the next level. So not only is this superfood filled with flavor, the benefits of arugula make this green powerhouse a must-have.

Superfood Saturday: Salmon the Great

Read all about the many benefits of arugula :

Nutrition Highlights

arugula benefits

Like all leafy greens, arugula is a nutrient-dense food, meaning it is high in nutrients and low in calories and fats. According to the United States Department of Agriculture (USDA), a single cup of raw arugula has just five calories and almost no fats. It is a non-starchy vegetable, so you can eat as much of it as you want while staying on track with your Nutrisystem weight loss plan.

In each cup of arugula you get 475 IU of vitamin A, a nutrient that is essential for your immune system, heart and vision. Antioxidants such as vitamin A help remove damaged cells from your body, helping to protect you from cancer and other diseases. According to Healthline, a cup of arugula also provides you with 74 milligrams of potassium, the nutrient that supports healthy blood pressure, and 32 milligrams of calcium, which makes it a good vegetable source of the mineral that plays a key role in regulating your metabolism as well as helping to build and maintain healthy bones. Arugula also nourishes you with small but valuable amounts of iron, magnesium and folate.

Health Powers

arugula benefits

The ancient Romans believed that arugula was a potent aphrodisiac. No modern research has confirmed this power for arugula, but there is still plenty to love about it. Arugula looks similar to and is used much like lettuce, but it actually is a cruciferous vegetable, so nutritionally it is more akin to broccoli, cabbage, and Brussels sprouts. Like them, arugula contains compounds called “glucosinolates,” which give it the peppery flavor. A wide range of studies have linked regularly eating glucosinolates to reduced risk of lung, breast, prostate, stomach, colon and other kinds of cancer, according to the National Cancer Institute.

Arugula also is loaded with flavonoids, other compounds found in minute amounts in fresh green vegetables. “The growing body of scientific evidence indicates that flavonoids play a beneficial role in disease prevention,” says a report in the medical journal Plant Foods for Human Nutrition. Eating arugula and other foods high in flavonoids reduce your risk of heart disease, autoimmune conditions, cancer, and more.

Even with all of the nutrients in arugula, it is still composed of 90 percent water. That makes it a good food for keeping you hydrated and even cool on the hot days of summer.

Superfood Saturday: Get Creative with Cashews

Buyer’s Guide

arugula benefits

Another one of the many benefits of arugula? It’s available just about year-round in most grocery stores, but you can get it at its freshest at farmer’s markets and from other local sources in spring and fall. If you really love it, you can grow your own arugula in a garden bed or pot. It sprouts easily from seed and you can begin harvesting a few leaves within a month or so planting it.

When shopping for arugula, look for firm, dark green leaves and avoid any bunches with leaves that are yellow or have dried tips. When you get arugula home, keep it dry and wash only as much as you can use—if it stays wet, arugula will rot quickly. Store it in the lowest humidity section of your refrigerator and place a dry paper towel in the plastic bag to absorb moisture.

Fresh Ideas

arugula benefits

Fresh arugula’s peppery taste perks up bowls of fresh vegetables and fruit, such as our Arugula Pomegranate Salad > and Arugula Beet Salad with Orange Slices > Layer a few arugula leaves onto a sandwich or wrap to give it a jolt of zesty flavor. If you like smoothies with a little kick, toss in a handful of arugula leaves along with sweet berries for a nutrient-packed drink that can help fuel your day.

Do you love spicy Italian food? Try arugula instead of some or all of the parsley in homemade pesto. Or, use arugula for extra flavor on our Thick Crust Pizza (this video shows you how >).

Arugula loses its shape and texture when cooked, but you can add it to omelets, soups and stews and still enjoy its flavor and superfood nutritional powers.

The post Superfood Saturday: All About Arugula appeared first on The Leaf.

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SV, and also an NSV

I’ve been lurking here for motivation for a while, but I’ve never had anything meaningful to post before now, so I’ll give a quick backstory. I’m a 33 year old, 5’5” female. Over the last few years I have gained a significant amount of weight due to extreme anxiety from losing a parent, taking care of my other parent, and being a parent myself to my toddler.

Anyway, I’ve felt like crap and I’ve been sick for months. I haven’t been able to breathe after walking, my heart will pound out of my chest after walking merely a few feet. Then I developed a cough that’s lasted for months. I chalked it all up to me being fat. I was 239 pounds when I weighed myself a few months ago, the heaviest I’ve ever been. I would stay up and cry all night convinced I had heart failure, and essentially, waiting to die. Every night for the last few months I have gone to bed assuming I wouldn’t wake up in the morning. I didn’t tell anyone this, I just soldiered on through life.

Finally, after weeks of not being able to do anything without losing my breath, and waking up all night coughing, my husband forced me to go to the doctor. I was scared. I was embarrassed. While I was in the waiting room I heard the nurse weighing everyone else, and realized my fate. I legitimately thought I would end up weighing 300 lbs. Or more.

But I didn’t. I weighed 210. I lost nearly 30 lbs and didn’t even know it. I was so happy I almost cried. It kept getting better from there. I assumed I had high blood pressure that could kill me any day. Nope. 124/62. And that heart failure? Bronchitis and asthma. They also had me fill out an anxiety and depression assessment and sent me home with an antidepressant.

I also got 3 other medicines for the other issues, and after a single dose of each, I already feel better. I can breathe. I can walk across the house. I can enjoy my kid. I feel so encouraged and hopeful about my weight loss.

Moral of the story: if you’re not following any strict rules and are simply making an effort to eat better and less, you might be making more progress than you think! Go weigh yourself! It might be the jumpstart you need to get serious! My goal is to reach 150 lbs. It seems so much more attainable now, knowing it’s only 60 lbs away, when just a few days ago I thought it was over 100 lbs away.

Anyway sorry for the long post. I’m just so HAPPY!

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