Thursday, October 31, 2019

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


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

NEVER SAY NEVER

I’ve been big my whole life, I was chubby as a kid just got larger as I got older, got pretty big in high school and popped over 400 in my brief stint in college, at my biggest I was 425. I always thought “This is just how my life is, I’ll always be fat, I could NEVER change anyway” and though most of the time I just thought it pointless, I did try on occasion. I went to the biggest loser adult fat camp, went on countless extreme diets, exercise regiments but I always ended up falling back into “I’ll NEVER make it all the way” I wish I could tell you that my weight loss began with some life changing epiphany or a some sort of dramatic wake up call but in all honesty, I got depressed, the food that I was eating to keep the bad feelings away wasn’t working anymore, no amount of delicious cheese burgers could cover up what I was feeling anymore and I fell into it pretty hard. I just started eating less and less till I was hardly eating at all, eating only to keep the hunger pains away. I went from feeling bloated, overstuffed and disgusting most days to feeling weak, empty and as if I was barely still being held together. I can’t tell you when the change came, it just kind of happened, I just got tired of feeling hungry and weak all the time so I made the decision to at least properly feed myself, with good old chicken, rice and green beans mostly. I didn’t really care for the taste in food anymore and just started seeing it as a way to fuel my body, that’s about it, I started meal prepping because I hate cooking and would rather get it all done in one go. I hike regularly but besides that no other exercise. I always thought to lose weight I would need to bust my ass in the gym every day but hell to this day I still haven’t set foot in a gym. I didn’t keep track of the days because this wasn’t another weight loss plan or diet that I was putting myself on, losing weight had honestly never entered my mind, then one day I went to the doctor for a check up, I hadn’t been to him in like more than half a year at this point and needed to get my blood taken and looked at, as per the usual once I got into the little room I stepped on the scale for the lady that takes my blood pressure, I stopped looking at the numbers a long time ago but when I heard the numbers that came out of her mouth I almost told her to shut the fuck up. “350”. I couldn’t believe my ears, was she fucking with me? Was the scale broken? When my doctor came in he had a beaming smile on his face, I’ve been seeing this guy since I stopped going to the pediatrician, I asked him so many times for different weight loss advice and recommendations and each time he saw me fall off and get bigger. “Lost quite a bit of weight haven’t we?” It was real, I didn’t just lose 10-20 pounds, the number I usually got to before giving up, I’d lost more than I had ever lost before. Here I am now at 280, officially on a path of weight loss and at a point I always said I would NEVER get to, my goal for the time being 200. Pretty much doing the same thing I’ve been doing, hiking and eating steamed vegetables, rice and some meat protein, I ain’t gonna tell you that losing weight is gonna make you feel amazing in every aspect of life, as I’m still dealing with depression, it definitely ain’t gonna solve all your problems, it’ll definitely solve a couple though. all I’m saying is.

NEVER SAY NEVER WHAT EVER YOU DO NEVER SAY NEVER, MY FRIEND!

submitted by /u/FR0PPEy
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from loseit - Lose the Fat https://ift.tt/2N3XKr9

Looking for an accountability partner

Hi everyone,

I’ve been going through a bit of a hard time and have gained about 8 pounds from where I was a few years ago. I know this is relatively a small number but I am quite short and have been dealing with some depression that has made achieving this weight loss difficult.

That being said, I am trying my hardest to do better. I am motivating myself and have been exercising for heart health, and am trying my best to stay positive. I want to lose this weight so that I can be more comfortable in my own skin, more capable of going on long difficult hikes, and generally being healthy, especially when it comes to cardiovascular health.

I also know that I feel so much better when I eat clean so that’s also a goal of mine.

I would love to find an accountability partner to motivate each other with eating healthy, exercising regularly, staying positive, and generally being happy at any weight. My goal is 8 pounds down but would love to partner with anyone regardless of if your goal is 5 or 80 pounds, or more. Please let me know!

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from loseit - Lose the Fat https://ift.tt/2JFx65T

Has anyone here done VLCD here successfully or unsuccessfully? What was your experience with it?

Before anyone attacks me, I know about the health risks associated with eating at a severe calorie deficit. But. Hear me out. As a short 5'2" girl who has weighs about 132 lbs right now and wants to get to 110, weight loss eating 1200 calories has been excruciatingly slow for me. My BMR is around 1350 and my TDEE is not much more than that. Basically, I want to make progress faster.

What if I consistently ate 800 cals of nutritionally dense foods (dark green veggies, egg whites, lean meats, avocados, milk, etc) for, say, a month. Boring...I know, but I don't care and so much of what we eat is empty filler calories anyway. And I don't have much of an appetite anymore because of school stress and keto (I also do omad) so calorie restriction really isn't too hard anymore.

I also want to mention that I plan to do this for a month max and then transition over to eating at maintenance and exercising more since I'll have more time later on. I know that a deficit like this is hard to sustain long term but surely there's a healthy way to go about it if it's done in a controlled and consistent way? I would just like to hear other people's experience with it, especially petite girls.

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from loseit - Lose the Fat https://ift.tt/329ezpf

Does it REALLY get easier??

Hi r/loseit!

First post! As many of us, I’ve struggled with weight loss for a few years. I was never a fat kid, I got depression at university and put on 20kg. Lost it, got gallbladder taken out (genetics), and eventually put it all back on.

Worked in fitness and lost about 10kg, put it all back on again.

I’m now once again counting calories and being more mindful on what I eat, etc. I’m struggling to get back into fitness (I LOVE exercise, just have so little motivation/no discipline) so getting those extra calories isn’t happening right now.

I know it’s a long road, ups and downs, have to take it one day at a time, etc. but does it ever really get easier??

I’m hungry all the time, constantly thinking about food and hate having to restrict myself so much.

I’m making sure I’m eating enough protein, around 1400-1500 calories, have been eating fairly clean, And I’m sitting here thinking about how much it’ll slow down my progress if I have another hundred calories (had 1600 today).

How do others deal with this? (Other than complain on the internet) Any advice will be appreciated!

submitted by /u/OfCors
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from loseit - Lose the Fat https://ift.tt/2BYJmtU

UPDATE! I've lost 250lbs and had skin removal surgery

Hey all! I've posted some photos of my loose skin previously and I'm happy to report that I've had some removed!

Long story short, I've lost ~250lbs over the course of a decade without the assistance of weight loss surgery.

Four weeks ago yesterday I had a fleur-de-lis abdominoplasty, arm lift, and a breast lift. You can find photos of them here, here, and here. I'm my own Halloween costume!

The most dramatic of the three was definitely the breast lift, and I opted out of the suggested implants. I won't share photos of those, but I have a scar underneath both breasts, one leading up to the areola, and then a scar around both (as they had to be taken in from being stretched out)

All in all I'm incredibly happy with my results! Although I'm still in a state of "this is surreal, I've been waiting years to have surgery" I don't know exactly how much the skin weighed, but the surgeon said not as much as you'd expect as skin doesn't weigh much. He said he removed roughly 3ft x 3ft of skin from my abdomen, which was about 6lbs, and quite a bit from my breasts as well.

PLEASE NOTE: it takes up to six months for optimal results of this surgery. My arms and abdomen are still in the early stages of healing and are fairly swollen. It doesn't help that I had just eaten (food baby!) and resumed cardio for the first time today, which will also result in some fluid build up. I'll post more photos when everything settles down

submitted by /u/heyzeusmaryandjoseph
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from loseit - Lose the Fat https://ift.tt/2NuEceM

Advice much needed: no weight loss after 2/3 months at calorie deficit (sensitive info)

Hello r/loseit, I'm using a throwaway account because the post contains sensitive info. I am 23M, 183cm (6ft) and in mid July I weighed 88kg (194lbs). My weight oscillated around 65-70kg (143-154lbs) last year at this time and it had been like that for around 4 years.

Around summer of 2018 I had very severe mental health issues, and ended up being commited to a psych ward against my will. In the end after many failed drug trials I was put on the only drug that would work for me, and I swiftly recovered after that, although I have to be taking it indefinitely to prevent another breakdown. I was recovering mentally by early April, but in 3 months I put 23kg (51lbs) despite not eating any more than normal, as my appetite was curved a bit by the meds. The drug that I'm taking (one of the tricyclic antidepressants) is associated with weight gain but not to this magnitude.

Around mid July I had a wake up call when my dad, who has always been overweight, told me that his type 2 diabetes had got so bad that he needed to receive weekly injections. Since then, due to this and a stomach ulcer, he's gone from 120kg (265lbs) to 85kg (187lbs) in a few months, doing no exercise, just by portion control and is no longer even considered overwight for the first time since I've been alive. This motivated me to start a diet myself back then to avoid ending up like that.

I set a goal of 1700kcal daily by late July and have been counting calories every day since then. I have been pretty strict with calories, some days not making it to even 1200kcal, and some days above 1700kcal but very rarely if ever, above 2000kcal. In fact, every day since then I have been skipping breakfast and eating for lunch the same 400kcal salad that they sell at the shop near my workplace, and a 100kcal pot of watermelon if I was still feeling hungry. I drink plenty of fluids every day, no caloric sodas, juices or hot drinks whatsoever. No sweets, snacks or any of that, don't even buy them. I go for a 1-2hr walk every day but apart from that I'm physically inactive. On the weekends if there was a social event that involved eating out I would skip the caloric restriction for that day, but apart from that the regime has been iron tight. On the first 2/3 weeks I lost 4kg (9lbs) but the problem is that despite sticking to the same diet my weight has been 83-84 kg (182-185 lbs) since then, no gains but no losses either. The thing is, I am constantly hungry. And I don't mean hungry like "oh I could go for a sandwich", but intense physical pain after a few hours, even resulting in esophageal spasms at the very worst (one of the worst pains in my life). I'm not hungry at all from 7am to 5pm because it's when my ADHD medication is active so if I eat anything it's just the salad that I mentioned earlier. I have been fighting the hunger and it's not too bad now, but the concern is that I'm putting myself through a lot of self imposed suffering and feeling a bit miserable, and I have also been feeling really weak physically, constantly light headed, feverish and dizzy until I eat, it's got to the point where I have passed out on public transport because of lack of nutrients or whatever. I had a blood test done last week, I'm waiting for results, but I don't know how to proceed at this point, and any advice whatsoever is appreciated. Thank you for your patience reading this!

submitted by /u/187lbsthrowaway
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from loseit - Lose the Fat https://ift.tt/2BWd7vE

MFP Is Changing, Time For Reflection (60lbs down)

(tw throwing up, not intentional or deliberate)

"Beginning Nov 1, 2019, the free version of the diary will only save data for the last two years," my inbox tells me. Oh, word? I have been on MyFitnessPal since 2011. Sporadically, I entered data in 2014, 15, 16, 17. Began taking things seriously at the beginning of July, 2018.

MyFitnessPal underestimates my willingness to shove things into an Excel spreadsheet. You think I won't type out 381 entries worth of dates and pounds? I eat archived research for breakfast (or a yogurt, tryna stay on track).

381 entries, creating a similar effect to my life flashing before my eyes. 2011. I am a teenager. My mother has handed me her copy of the Scarsdale Diet. I fucking hate grapefruit. I'm hungry.

  1. I have moved for college and I walk everywhere. I have no money, so I eat the terrible, terrible cafeteria food. I am not vomiting on purpose, but I am vomiting regardless. Weight comes off. I write about it. Some time passes. I get money. Weight comes back on.

I cringe at the gains over the years and watch myself lose a handful of pounds in 2017, when I'd first made a conscious effort to lose weight. I was hungry all the time. I ate a lot of white rice. I didn't know how protein worked.

I compare my weight gain with important times in my life. I gain weight around holidays, deadlines, start dates. I gain weight in the winter. I gain weight in the summer. My weight fluctuates over and over and over. I gain more each time.

July, 2018. I am the heaviest I have ever been. I dutifully log for a month. This is my longest streak ever, I think, typing the numbers into Excel. The numbers jump back and forth until the middle of August, when I am stubbornly lighter than I was before. I, sitting in this body now, am shocked that I was that determined, especially without immediate results.

By November, 2018 I have made real progress. I giggle at my weight jump around Thanksgiving and remember how frustrated I was at the time. The graph I have made to visualize this journey indicates a slight tick up. It doesn't matter, not in the long run. My progress is obvious.

February, 2019. I am a firm advocate for the non-linear progress of weight loss by this point, but I hadn't realized just how obvious this was until logging numbers. One less. Two more. One half less. Stay the same. Stay the same. Stay the same. Two less. Stay the same.

June, 2019. Onederland. Peace. July, 2019. Out of Onederland. Frustration. August, 2019. Onederland. Redemption.

September, 2019. Out of Onederland. Despair. Resolution.

October, 2019. Onederland, and then some. Vindication.

I have lost 60 pounds in 14 months, give or take a Christmas. My progress was not linear. I was dedicated. I knew, when I struggled day 1, day one 100, day 250, that I was playing the long game.

Consider converting your MFP data into an Excel spreadsheet and ruminating over every single number. The progress is there, the struggles are there. (And if you do, do it soon, because you've got less than 12 hours before it disappears!)

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

100lbs and 1 gallbladder down (a cautionary tale)

I've lost 99lbs in the past 13 months on CICO. 33/F, 295 to 196 at last weigh-in -- but wait, how much does a giant, stoney gallbladder weigh? Because I lost one of those yesterday.

PSA: It's been said many times on here, but, losing weight fast can give you gallstones, and they SUCK. Having your gallbladder removed also, massively, sucks...but you should do it anyway asap because the alternative is worse.

I had my first major gallbladder attack in January, puking endlessly, which sent me to my first-ever visit to the ER. Gallstones were already on my radar from having read up on the effects of major weight loss, so I told the doctor that might be the cause. I got a CT scan and they said everything looked normal, and that I probably just had "some crazy virus."

I continued to have (relatively minor) gallbladder attacks every month or two, whenever I had a particularly heavy meal. Your whole upper right abdomen goes tight and stiff and painful, there's no position you can get in to relieve the misery, you just have to writhe it out for hours.

I felt a lot of guilt about it, thinking my new way of low-cal eating had damaged me and I was stupidly bringing this pain on myself by occasionally overeating (which, technically, yeah. But I don't need more guilt/shame around food.)

Finally a couple weeks ago I had an annual physical, and when my doctor saw me wince from him pressing on my upper right abdomen and heard my ER story, he said he was pretty sure I had gallstones and referred me to an ultrasound. Turns out CT scans are not diagnostic for gallstones! But ultrasounds are, and it was confirmed, I was just waiting for a call to schedule a surgery consult, when...BAM. Passed a stone. Worst pain ever, sent me to the ER again, twice.

A couple days later I was finally able to get surgery. I was ready for it to be no big deal. Laparoscopic, outpatient, done in an hour, no problem. Couldn't wait.

NOPE. Excruciating pain. When I woke up I couldn't breathe. That gas they fill you up with is terrible. For about an hour my breathing was so painful and labored I thought I was going to suffocate. Agony in my shoulders from the gas. And the nausea! Fuck my life.

It's been 24 hours since the surgery and I'm starting to feel halfway human again. I still can't breathe deeply, and my abdomen is so sore. But I know I'll never have another gallbladder attack, so that's worth a lot.

And between the organ removal and days of liquid diet, I'm sure I've hit my 100lb milestone in the process! Yaaaay.

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

Extreme Weight Loss

Hi,

New member, long time weight loser.

F/27/200 pounds/5'9

I used to do a great job of losing weight, but ever since I started crash dieting a year ago for my weigh-ins in the military I've had a really rough time just eating normally. Anytime I now try to restrict a little because I've gained a lot of weight since spring my body freaks out because it remembers all the extreme crash diets and I end up bingeing. This cycle has seen me gain and lose something like 100 lbs since October last year but I have been unable to lose weight since May and I am freaking out. Now I am up 30 from my lowest weight and I need to get back to the 170s or I will face the consequences (in the mil). Unfortunately, my deadline is next month. I am overweight (not obese) so I wanted to know if it's even possible to lose 20-30 pounds in a month with say 1200 calories a day, alli pills, a low-fat protein heavy diet, two gym visits a day. Feeling hopeless at this point, but I am going to try anyway. I don't even want to lose weight, I just don't want to face repercussions at work :(

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from loseit - Lose the Fat https://ift.tt/335N9l8

Becoming afraid to eat. Has this happened to anyone else?

I "started" my weight loss journey back in May, but was very noncommittal - I started at 270lb (female, 27yo, 5'4''), lost a little, gained it back, plateaued for a few months around 268. It's only been in the last three weeks that I've tracked + weighed every day, worked out 3-5x per week, and as of today I'm down to 251. It's exciting, and it feels good, and I want to rush through the next 6 months like this so I can look down at the scale and see a number below 200.

But I'm addicted to the momentum of it, and I'm afraid I'm developing a fear of foods. The first several days I started tracking I was hitting around 1800cal/day (slightly under the number MFP recommended for my eventual goal weight). I decided to speed things up and reduce my limit to 1600/day, and then convinced myself that to be doing well I had to come in below that. I wasn't satisfied with that either, so about a week and a half ago I lowered my calories to 1440, and have been ending up between 1000-1200. And now, today, it's midnight (I live in Hong Kong for the time being) and I'm at 800 calories. I'm hungry, but I don't want to eat because "now it's too late" and "I'm having breakfast soon anyway" and "it will go away if I chug a lot of water and sleep".

My calorie counts are starting to feel like a ceiling I have to keep ducking to stay under. I'm terrified of going back to binge behavior, even though I'm sure it will happen at some point on this journey to ~170lb.

Has this happened to anyone else early on? How do you develop a good relationship with food / eating? How do you keep the long-term view in perspective?

Thanks so much - even as a mostly-follower, this community means a lot to me.

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from loseit - Lose the Fat https://ift.tt/2N2Kmnn

I just had a small epiphany on how I look at water weight.

I have been on a weight-loss journey for the past 5 months. Initially I started changing my eating habits because I knew that was the best place to start.

I started on the keto diet for the first 2 months. I enjoyed the way that diet made me feel but eventually I got tired of limiting myself to certain foods. In addition, I dropped a solid 10 pounds in the first two weeks and I wrote it off to water weight.

I then switched to IF and clean eating to see how that made me feel. Long story short, I really enjoy this eating lifestyle. I have come to absolutely love vegetables and cooking and all that jazz. I have lost another 15 pounds since.

This past weekend my SO and I went to a Halloween party at a new friend’s house. We just met this couple roughly a month ago and we were really excited to get to know them and their friends more. Anyways, I consciously threw my diet aside that night and extended my eating and drinking way past my normal feeding window.

In addition, I had no reservations about what I was eating or drinking.

Long story short, I woke up the next morning feeling extremely bloated and gross. I got on the scale and noticed that I literally gained 10 pounds overnight.

I’m sure this was due to a handful of reasons but I think a lot of it was water weight. The amount of refined carbs I took in the night prior must have activated my ish to store as much as it possibly could.

I got back on my IF and clean eating routine and over the pass 5 days I watched my weight fall back to where it was before the party (188.5).

Long story short, I just had a small revelation at work.

When I started both Keto and IF I saw similar drops in weight initially and I wrote it off to water weight. Almost dismissing it as if that weight wasn’t a part of me.

The thing is, water weight is your weight. It is a direct byproduct of the way you eat and how your body responds to the food you take in.

Do not ignore the quick weight loss you experience when you start or get back on track. Do not just assume it’s water weight and wait for it to plateau before you start to “see” progress.

Losing water weight IS progress. It’s a sign that you’re treating your body correctly and making the right steps to better yourself.

Edit 1: grammar

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

Takeout replacement ideas

For my entire adult life I've enjoyed a Friday night takeout tradition. I love having a night off from cooking and enjoying something delicious to end the week. In times I was focusing on weight loss, often this was my go-to cheat meal. This time around my focus is a bit different and my goals are more health-focused than image-focused and the cheat days are fewer and farther between, so I'm trying to find some great quick recipes or freezer items that I can make and feel like I'm having that lazy Friday with yummy food without the takeout calories. A couple of solutions I've found so far:

Cauliflower crust pizza (frozen)

Protein pasta and turkey meatballs (frozen)

Kombucha or tea instead of beer or wine

Give me your take out replacements or even healthy take out orders!

submitted by /u/aliciajane
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from loseit - Lose the Fat https://ift.tt/2N3XwjU

My Weight Loss Journey

I have been very active on the app Lose It! and found this subreddit. When I first started losing weight it was rough for me to admit that I was obese. I started at 348lbs. I used to say that as long as I'm not 300lbs I'll be okay. That was about 4 years ago when I was still 285lbs ish. I have been working extremely hard researching a lot about weight loss and Intermittent fasting benefits. I have learned about some what not to do and some what to do's but there is always more to learn. The biggest thing I found out was that it doesn't matter much what you do if you don't love yourself. I had been happy with my life, my job, and my relationship, but I didn't realize that I was depressed with myself. I didn't see it for myself, I think people around me knew but I was ignorant to it. When I was finally okay to admit to myself that I AM NOT HAPPY. That's when things started to change. I actually started to eat better and I actually started to feel better and like myself for what I was becoming. I stopped soda, I stopped carbs (breads, cakes), and I stopped sugar for the most part. I am now currently sitting at 329lbs and feel like I have conquered the world. It is such and amazing feeling to achieve something that you are working for. The Lose It app friends that I have hold me accountable and are there when i'm happy and are even there when i'm sad. If I mess up they encourage me to correct and when I do good they celebrate the victories. I feel like all of these things are critical to weight loss not just counting calories or what you eat. I have started a YouTube channel to document my weight loss journey for myself most importantly but also to encourage others. I have no plans at this time to monetize it or anything like that. It's for us to work together and help one another.

If you have any questions or if I can help in any way with your journey feel free to ask me. Thank you for reading this. Let's do this together!

submitted by /u/HuskyhuskyDad
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from loseit - Lose the Fat https://ift.tt/325wBZg

Quiz: What’s Your Halloween Candy IQ?

Do you know the history of your favorite Halloween candy? Or just how much diet destruction one serving dishes out? The truth could scare you! Take this simple quiz to test your knowledge on all your favorite indulgences.

The post Quiz: What’s Your Halloween Candy IQ? appeared first on The Leaf.



from The Leaf https://ift.tt/2WsQHvk

Very slow weight loss - doubt on calorie counting

Hey guys, I'm 23/M/5' 8'' /183lb (83kg) - Started working out about 4 months ago, and have got good strength gains - crossed 125kg (1rm) in both squats and dead lift . I have been regular in logging my food - I maintain a deficit of around 400Cal/day (weekly average estimate) according to my app at least.

I have lost 2kgs since I started working out. I don't see major change in body re-composition except for muscle gain esp in arms and legs (I mean, I kinda look the same - but larger biceps and quads). I also maintain good protein intake about 1.6g/kg. Yes my diet has fluctuated for a 2-3 weeks in between due to family vacations in between but I have been consistent in eating well none-the-less. So, am I underestimating my calorie consumption or am I undergoing some body re-composition?

Any tips would be helpful ( I do not want to get into a big deficit and lose strength because of being unable to cope with my workout). Thanks.

submitted by /u/DragonKing_1
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from loseit - Lose the Fat https://ift.tt/2Ns0CNx

Day 1? Starting your weight loss journey on Thursday, 31 October 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.

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Week 3: On the right track!

I missed my weekly update yesterday, but I'm determined to keep this going! Week 3 went well, I stayed within my target calorie range with ease and tried to be relatively active. I managed to lose a pound by my weigh-in this Monday, so it's really nice seeing progress, even if it isn't as quickly as I'd like. I should really try amping up the activity side of things, but for now I've taken to walking with ankle weights on, working out with those and some wrist weights when I find the time/motivation, and heavy housework.

So far, week 4 isn't shaping up well. Due to some unexpectedly high-calorie meals and a day or two of deep depression, I began to eat my feelings again. I hate to say that I genuinely considered throwing it all backup, but I'm well aware that would be incredibly unhealthy, and I have a weird fear of throwing up anyway. Plus, I need to live with those actions and move on from them. At least I should still have been below maintenance calorie levels, even if I didn't hit my targets, and I can definitively say that I was nowhere near as bad as before I started this 3 weeks ago (my choice to not keep anything too tempting around the house paid off). I'm expecting to see little change to my weight going into week 4 (deservedly so), but we'll see if I can salvage this week by the end of it.

Not a whole lot to say this week really. Sleep has continued to be an issue, I'm not sure of the extent that can effect weight loss but I am aware that it can. A lot to work on going forward, but apparently habits take approximately 12 weeks of consistency to develop. Hopefully that means I'm a quarter of the way there! Happy halloweeen everyone, let's not do anything we regret.

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Wednesday, October 30, 2019

NSV: the box of shame, plus new job

NSV1

Tucked away in the back of my bedroom closet is the box of shame -- all the clothing that fit me 4-5 years ago after I lost 80 pounds, but stopped fitting me a few years later after I re-gained 100. Well now I'm 60 pounds into my second shot at weight loss, and those shirts and pants that fit me in June are starting to look like clown clothes today.

So before heading to the stores, I peeked inside the box of shame. I found about six things that fit nicely right now, which is very helpful. More importantly, I found motivation in all the awesome clothes that used to fit great but are still out of reach. It's crazy to imagine that I used to be a size L ! I was in 2XB's this summer, and am teetering on the edge of XXL->XL right now. Still lots of work to go, but thankfully I have an extra bit of motivation now...

NSV2

In September, HQ notified that they're shutting down my office and firing us all. Ugh, back on the job market after 15 years...

Since appearances matter more than they should in hiring, it's good luck that the weight loss efforts I started in June have started to produce noticeable results. Went for an interview last week and [barely] got the job. I start Monday.

So thanks to both of those NSV's, I"m heading down to Portland Oregon this weekend for a little tax-free shopping for properly-fitting work pants.

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I've started drinking tea and it's really helping me

I have lost and regained weight several times. Starting over this time was different because I was told I was pre-diabetic and losing my health was the kick in the butt I needed to get serious.

I have lost 7 pounds, but I still need to lose another 25. Something that I have been doing this time, that I didn't do before is to incorporate tea into my diet every day. I really thinks it helps to curb my appetite, I haven't felt hungry all of the time while cutting calories.

I have a coffee in the morning and then mid-morning I make a cup of Yogi Green Tea Passion Fruit Matcha or the Yogi Positive Energy Sweet Tangerine tea. If I have a hankering for something sweet, but I don't want to add to my calorie intake at night I will have an herbal cinnamon tea.

I think the tea works because filling up with a warm beverage helps make me feel full. Does anyone else incorporate tea as a weight loss tool? Does anyone have a favorite tea they'd recommend?

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The truth is my inner narrative doesn't believe I can be with a partner I'm attracted to, until I'm attracted to myself.

And if that was the only fuel for my weight loss journey, it probably wouldn't happen.

But the good news is that losing weight feels right. It's easier to see in other people than myself, you just know they'd seem healthier if they lost weight. I've thought that about people with smaller bmi's than I. Not something I like about myself, but the truth.

If I was someone else asking for advice on how to lose weight, I'd tell them to take it slow, be kind to themselves, do it for themselves and text me morning noon and night if they need a friend to vent to.

I'd like to be that friend for myself too.

Today is day 2 of 16:8 IF + 80-100% whole plant foods + 30 mins of cardio/day.

Here, I am not alone.

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Confused: Weight Gain after exercising

Hey everyone, reaching out tonight because I’m starting to get a little discouraged. Last March I started getting serious about weight loss (keto) and dropped 20#. Around July I switched to low carb and IF/CICO (~1200/day with a 500 calorie deficit. I’m 23F 156# 5’ 4”). I managed to drop down to 151#, and then this past August I started CrossFit and now I’ve been stalled for weeks and pretty much back to where I was in May (still keeping up with the same diet plan as before). I count all my food, I don’t eat back my exercise calories, and if I have a cheat day I make sure to stay at a maintain level.

I realize gaining muscle mass could be the reason for the weight gain, I just thought that since I’m still overweight I’d be dropping pounds until I’m at a normal BMI. Looking for guidance on what I might be missing. TIA

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At a loss in my ED recovery & weight goals

Hello all, I've been in about a year long process of recovery from binge eating. Previously I had been in restriction for about 2 years (I should have switched to maintaining) and had gotten down to a low weight which along with my anxiety disorder triggered emotional and binge eating.

Now I'm struggling as recovery has involved work with therapy and not restricting. I'm "fluffier" than I ever have been and super uncomfortable but can't seem to find a sustainable healthier lifestyle as any kind of tracking seems to trigger obsessive thoughts.

Has anyone been in this situation that has advice? I'm not looking to lose a ton of weight like previously but I just want to find a strategy to live healthier without needing a constant daily dose of something extra sugary.

Tldr; looking for new strategy for minor weight loss

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How do you manage mental health and weight loss?

Like title says. I've started and erased this post like a dozen times today, but here goes nothing. Apologies in advance if its long, I tend to ramble.

I'm a big mess. First off, I'm almost 3 years thyroid cancer free. Thyroid was completely removed in a couple surgeries, which means I'm on a pretty high dose of thyroid meds for the first 5 years as a precaution. In the last three years, I've developed pretty crazy anxiety and depression. I've talked to my endocrinologist about it, who has lowered my dose a little, but we can't go too much lower because medically I'm perfect for treatment. My primary doctor seems to think I have my anxiety under control, as I am aware when it gets bad and I can try quiet it ("Try" is the big keyword). I saw a therapist briefly, but between $70-$100 per session with insurance, I just couldn't afford it.

Job. Im a mom (boys, 10 and 3), and a wife. I have a job that allows me to be pretty flexible and it pays decently, but damn, sometimes I work 3-4 days a week, other times I have to work 16 days in a row (true story. I literally worked everyday from 10/9-10/25). Needless to say I'm beyond burnt out. My husband and I have been fighting like crazy, and its because I'm not home at night. He is the breadwinner and works days, so I go in at night. My kids ask for me at night, it breaks my heart, but we need the money. I've pretty much been crying every night since Saturday after my husband and I had a long discussion about everything from our finances to our relationship.

Now, onto the bigger picture. I've been morbidly obese pretty much since my first pregnancy. I started this year out at 278, and I'm currently sitting around 256, which is the lowest I've been in over 10 years. But I cannot get my shit together. I just have no desire to do anything. I try to stick to IF + Mediterranean diet, but now I just don't care. I just don't have the energy to put into anything. Depression sucks. I've been binge eating and eating junk, and I've never done that before. Do you all have any advice on what to do to get back on track? TIA.

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I hate it when people comment on my weight loss

Title basically says it all. I've lost 30 lbs since April, and recently I've gotten a few comments about it.

I live with my parents, and my mom talks to me about it a lot. I've gotten more used to talking to her about it (ie talking about exercising and being more mindful of what food I eat), but when she comments on my weight loss I hate it. I hate talking "numbers" with her, telling her how much weight I've lost or how much I weigh now. My dad has commented once, saying he's noticed the weight loss and congratulating me on it, but that made me very uncomfortable as well.

A few weeks ago, a coworker (actually my supervisor), told me that I looked good and asked if I was losing weight. I was extremely uncomfortable with that conversation, and just said "a little, yes" and moved on.

That being said, I don't really mind comments online about it. I guess because it seems more impersonal to me, but I feel much more comfortable with online comments than in person.

Does anyone else have this? I see posts from people saying they're so happy when people finally notice their weight loss, but honestly that's my worst nightmare, to have people commenting on it all the time. I'm sure that it's partially to do with my anxiety, but I still feel like it's weird.

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SV Gave myself a birthday present by hitting my initial weight goal

So on August 15, I started my weight loss journey (then-31, F, 64.5kg, 157cm). I set my initial goal to get below 60kg before my birthday (Oct 30). Which is ten and a half weeks, so it allows for a healthy and slow weight loss.

I started calory counting without restricting myself in what I could eat (as I know if I got too strict, I wouldn't have been able to keep it up, and I love sweets and other "unhealthy" stuff), aiming for a deficit of about 500 calories a day. I also started adding in more healthy food to switch out some of the unhealthy stuff I've been eating, to make my belly full without filling up my daily calories too fast. (Tip: Cherry tomatoes make for a great snack food instead of chocolate, chips, or similar stuff; and for me at least those Zero or Light sodas with almost no calories help with sweets cravings a lot without screwing up my daily calory count.) And I started going to the gym more regularly again, which is always a bit of a struggle as I'm chronically ill, but I've managed to stick to 2-3 times per week for most of this time now. I do mostly strength training there, a full-body workout with machines and dumbbells, since that's what I love doing.

A month later, I started to watch and note down my protein intake as well to minimize muscle loss (and because I had just then learned more about all that). I'm aiming for at least 90g of protein per day, which I'm not always hitting, but that's okay. I'm trying.

Some weeks ago I hit kind of a plateau, so I had to adjust my daily intake some to get the scales moving down once more. Slowly but surely. The biggest measurable change outside the scales was my waist; I've lost about 5cm in waist circumference! I finally have a waist again!

Some added benefit of watching what and how much I eat was that I didn't feel so stuffed and bloated anymore all the time, which I think in turn gave me more motivation to actually work out even at home (a full belly doesn't like bending and twisting much...).

Yesterday, on Oct 29, my scales finally showed me a number starting with a 5 for the first time in forever. 59.9kg, yesterday and today, just in time to make my intial goal come true!

Next goal is to stabilise for a week or two, then go down to below 58kg before the end of this year (end goal probably around 55kg with hopefully bringing down my body fat % to 25% or lower).

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Got my first "are you losing weight?" at work today!

I started in April 2019 at 370lbs. I'm a 28F, 5'10" and I carry it pretty well. I'm not sure most people would know I was over 300 pounds, hopefully I'm not just being delusional.

I've been doing CICO and just trying to hit my step goal everyday. No extra exercise, no workout routines, just CICO mainly. My current calorie goal is 1790 and that changes as the weight comes off. I've been overweight my entire life, but I also played three sports every year throughout school. I have a soft goal set of getting down to 160-170 by my 30th birthday, which is March 2021.

Today a friend came to visit me at work. We work in the same building, just in different departments. I haven't had a single comment on my weight loss, and have been mildly frustrated because I feel like I don't look THAT much different. I am down 62.7 pounds as of this morning and the only people who have commented on my weight loss are my mom, and a couple close friends who are going through it with me.

But today I finally got that first comment. Are you losing weight? It felt incredible. I told her that I had been doing CICO since April and was down 62 pounds. I said, I'm sure it's hard for anyone to notice when I pretty much wear the same thing every day, jeans and a black jacket. She said, well your jacket is getting huge on you and I can see your weight loss everywhere. I was so happy, and so proud. Someone finally noticed!

For now, it's back to the grind. I still have a long way to go. But I just wanted to take that moment as a small win, hopefully the first of many more positive comments. :]

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alcohol & losing weight in college (19F)

(5'7, sw 185 cw 173 gw 145-150)

I'm in college right now & my weight loss is so slow! i lost most of the weight this summer after I stopped eating in the dining commons and partying, combined with working a retail job at a big store, and I thought it'd continue because i'm cooking for myself now and i've been maintaining since the start of the year. i'm able to lose weight over the course of the week (usually 173 by friday) (i eat really healthy, i have no sweets in the house, and i walk ~ an hour a day) but by sunday morning i'm back up to my starting weight from the beginning of the week (usually 175). the only real difference is i drink on friday or saturday nights.

is alcohol just super calorie dense (i usually have cheap vodka, not beer or anything) or does it actually affect metabolism or water weight? and if it's water weight, am i just maintaining but i lose the water weight throughout the week?

do i really have to give up this part of my life to lose weight? or is that probably not the cause

and i'd love to hear any success stories from other college students & any tips! anything is appreciated:)

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I'm looking pretty darn close to what I expected to look like at GW, and I still have 17lb to go! [Progress Pics]

I realized today that I wore the same outfit to the gym as one I had taken pictures in on August 28th. I know the weight I've lost, of course, and I've had a fairly good idea of my face gains; but I usually don't take full body pictures, so I didn't really have a clear picture of changes to my body as a whole. I had already dropped around 10lb when I took the first set of pictures in August, but now I'm down 23lb... the difference from August to now is so incredible! This is pretty close to what I thought I might look like when I got close to my goal weight!

 

29 F | 5'9" | SW 185 | CW 162 | GW 145

Current activities: CICO (~1550 on workout days, ~1450 on weekends). 5x per week strength training/weight lifting, 1 hour per day (including ~6 minutes of abs regardless of other muscle group). 3x per week cardio, 30 minutes per day.

 

I actually started my weight loss all the way back in May. I was feeling tired all of the time, I had zero energy, and things that used to be fairly easy to do were starting to get harder and harder. My family has a history of weight issues and weight-related diseases, and I didn't want to live that way. My scale topped off at 185lb, the heaviest I'd ever been, and I finally decided to do something about it. So I signed up for personal training sessions at the gym right next door to my office, with someone I knew from high school (also the owner). I figured knowing him, and knowing that he knew exactly where I worked and how to find me if I skipped our lunch sessions, would keep me honest.

And it did! I started going to the gym 3x per week over lunch, then increased to 4x per week. I started with goals that were related to strength and endurance. I had previously dieted and exercised with just the goal of weight loss, and I knew that never worked for me in the past. I inevitably became obsessed with whatever the scale said, in a totally unhealthy way. I also would yo-yo back and forth because I would diet in an unsustainable way, and drop the diet when the weight was down. So instead, I focused on getting stronger to do the things that I liked to do without issue again - like kayaking! Pretty soon, I was loving the gym. I didn't have to force myself to go; it was my stress relief and my safe space, where I had friends. And I felt better, not just physically but mentally. But although I was stronger; I knew more about my body, weightlifting, and fitness; and my body shape was changing a bit, I had really only lost about 5lb by the beginning of August.

At the beginning of August, I decided to start actually watching what I eat by counting calories. I used a TDEE calculator to figure out what I was burning on an average day, and cut down by about 600 (a bit more on gym days, as you saw above). I set a general goal of what I wanted for my macros (35% carbs, 35% fat, 30% protein), but I focused more on trying to eat fresher foods and staying within that calorie goal each day. I don't necessarily restrict the type of foods that I eat - I had sushi yesterday, for example, and Indian food the day prior - but I try to make better choices when picking between foods, and I track the calories/nutrients religiously. I did make a conscious effort to start cooking more, and that dove-tailed with another goal I set for myself, to start buying more food locally during our farmer's market season. So naturally, I was eating more fresh produce than before!

That, of course, is when the weight really started coming off. The saying "Weight loss starts in the kitchen" truly is no lie. I lost 10lb very rapidly during August and early September, then another 5lb by mid-October. I had a bit of a plateau at the beginning of this month, where it seemed like things were really starting to stall. But then my bf decided to join the gym as well, and I decided to bump up the limited cardio I was doing, and that got me moving again. Now, I'm down 23lb!

 

What worked for me:

  • Adjusting my focus from weight loss to physical health. Even though I am now calorie counting, and I'm obviously tracking my weight loss, my primary goals are still strength and endurance. I want to be able to do more, and to do those things more easily. That means strengthening my body and feeding it properly.

  • Similar to the above, starting with strength as the first goal. I know people have differing opinions on whether you should try to gain muscle/strength before reaching your weight loss goals. However, for me, choosing strength first helped me keep a healthy perspective about weight loss. That kept me from doing things like sabotaging myself if I missed a calorie goal, rewarding myself with food if I reached a weight loss goal, or just falling off the wagon altogether. Even when the scale hasn't been moving, I've noticed my progress inside the gym itself.

  • Focus on proper portions and overall CICO, rather than just cutting things out entirely. And cook more! If I had to cut out Reese's pumpkins during the Halloween season, certain types of take-out, pizza with my friends, etc... I never would have stuck to this diet for more than a month and I'd be right back at my original weight. However, I have adjusted the way I eat those things. I don't get take-out every day; I don't have chips every night; I don't have dessert with every meal; I cook more frequently. And when I do go out to eat - which I still do - I focus on eating an appropriate portion size, tracking my calories honestly, and eating within my calorie goals. If I have a craving that can't be satiated with something healthier, and I can fit the thing I want into my calorie goals, I have the thing I want.

  • Don't punish yourself for small failures, and don't use small failures as an excuse for continued failure. If I go out with family or friends for dinner and go a little over my calorie goals, I don't beat myself up about it. I also don't use that as an excuse to keep eating poorly for the rest of the week, because that sets a pattern and a precedence. Although I obviously track my calories each day, I treat each day as its own day. I also try to review my success with calorie counting through a weekly focus - how close was I, on average, to where I should have been that week? Because I try to be as honest and consistent as possible from day to day, although one day may be a bit over, the weekly average is virtually always just where it should be.

  • Focus on the way getting healthier makes you feel. When I first started out, I put myself in a position where I knew I'd feel forced to be accountable because of my friendship with the trainer and the proximity of the gym I chose. I didn't need those excuses for long, though, because I quickly started noticing how much better getting healthier made me feel. Yeah, the first week or so sucked. But after the first week or two, I felt more energized and less stressed after being at the gym. I started to recognize that if I did choose to skip a day, that had a mental and physical backlash - and I didn't like the way that backlash made me feel. I started missing the gym on the weekends, and finding other ways to be active on those weekend days so that I didn't feel so tired. Basically, I leaned hard into the energy that the gym provided.

 

Anyway, none of these things are probably really rocket science to anyone else; but when I dieted or exercised in the past, I didn't think about these things in these ways. It's really about a lifestyle change; so much of the process of getting physically healthier is a mental process. Changing my perspective has been truly key for me.

 

Anyway, on to the pictures! Album.

Images on the left are all from August 28th of this year. Images on the right are today.

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Very confused

I know Im probably going to get allll kinds of 'youre doing it wrong' type of responses for this, because cico and thermodynamics and everything. But I am super confused, my doctor is super confused, and we cant seem to figure out what the problem is. I currently weigh 305 lbs.

I have been struggling to lose weight as long as I can remember, but the biggest issue so far happened recently:

Over the summer I signed up for a cardio kickboxing class/training program. 6 weeks, 3 classes a week, and a fairly restrictive diet. I was logging Everything. I was weighing Everything. I was drinking water until i felt sick. I was eating 1450 calories a day when I forced myself to eat my prescribed evening snack - because all that water made me feel nauseated at the thought of food. 45% protein, 30% fat, 25% carbs on my macros. Lots of vegetables, lean meats, the occasional fruit, avocado. very clean eating. my nutritional data came from the USDA database and i measured in grams for better accuracy.

3x a week, an hour of cardio kickboxing, where I was sweating buckets in the first 10 minutes and kept.pushing.through. On the days I wasnt doing the kickboxing class, I would do about a mile walk in the evenings.

The first week I lost 10 lbs! AMAZING! probably mostly water weight but there's got to be some real progress too right?

Second week I lost 1 lb.

Third week I gained 5. I dropped to 1350 calories. 4th week I gained 5. I dropped to 1200. 5th week I gained 3. So after 5 weeks I had GAINED 2 lbs, felt like shit, was hangry - but nauseated from so much water, and tired all the time, and just wanted to cry. My clothes fit the same and my waist/hip measurements were identical to the start of the program.

The last week I fasted for 3 days while still doing the kickboxing, dropped 10 lbs, blood pressure tanked (47/105) and i thought i was literally going to die. those 10 lbs came back as soon as i started eating again.

After the 6 weeks program, i was no longer doing the cardio kickboxing, but was still walking in the evenings. I also started eating more (around 1800) bc i couldnt stay super restrictive without seeing any kind of results. I lost 8 lbs -eating more, and moving less- but then plateaued. Doctor put me on a weight loss aid to try and give me a bump, which got me down another 3 lbs, and here I am. 305. My doctor has tested me for every kind of anything she can think of. I went completely gluten, dairy, &soy free after week 3 to see if it was an inflammation thing (it wasnt). So far we can't find any explanation.

And before i get the slew of 'not weighing things properly' or 'not logging everything', I tried my damnedest. If I had a banana, i weighed it whole, and then weighed the peel when i was done, to log exactly how many grams of banana i actually ate. I weighed my veggies raw before cooking, so that there would be no confusion on water differences or cooked weight or any of that. If i added any oil or butter to the pan, it got weighed first. The one treat I allowed myself was creamer in my coffee, which I ALSO weighed. And I logged everything religiously.

Ive been on and off this sub for years, along with a few others, for motivation and to help remind myself when I'm falling into FatLogic. Watching everyone elses successes was the push that got me into that class, and being so anal about logging, because it HAS to work. But ... ???

I havent given up completely, I'm still eating clean and logging everything, but I really need some sort of insight as to wtf is wrong with me. I know that someone of my weight eating 1200 calories a day is supposed to lose weight not gain it. Even at 1800 I should be losing, even if its slowly. I am so lost and confused and really just want some sort of answer, and for something to work.

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Dropping a lot of weight for a sport?

It's sort of an obscure sport, but I did rowing/crew) for about a decade. It is an INTENSE sport that involves waking up at the asscrack of dawn to practice and requires tons of dedication and commitment. I rowed as a lightweight woman in high school, which has a weight cap of 130 lbs/59kg. I am 5'8 and that was attainable for me, but tough. I never felt weak or anything, but I definitely had to restrict what I ate and hit the gym hard. I could compete at open weight, but I was very very good as a lightweight.

I stopped rowing intensely about seven years ago, and gained about 70 pound for a top weight of 198lbs. That was...too much. I've lost about 40 pounds over three years and now im right around 155. I look good, I feel good. But I'd like to compete again as a lightweight rower, and I'm nervous about losing the weight. 130 is pretty small for someone of my size, especially if you're working out hard. I'm nervous that I'll take it too hard and develop some disordered eating behavior. I've taken my weight loss very slow and easy, and I worry about needing to cut in time for a regatta.

People who have been in similar situations, how did you decide if it was worth it or not?

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Prebiotic fiber: 9 lbs in 60 days, no effort given

I really have something that you should be excited about. I was just weighed and lost nine pounds in sixty days. That's a pound a week, a calorie deficit of 500 calories a day. It was 20/20/20 inulin, psyllium husk, and plain green banana flour in a smoothie. I am not trying or even playing into the effect at all. 500 calories a day is the traditional dietetic DEFINITION of healthy weight loss.

Ultra High Resistant Starch green banana flour spikes butyrate, increasing insulin sensitivity. It also feeds specific strains of bacteria associated with weight management.

You might now want to read /r/probiotics and /r/prebiotics for the latest research on the human microbiome, because flora in your gut help maintain healthy weight. Not only that, all the fiber in the smoothie fills me up so much that I couldn't eat another bite if I even wanted to.

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NSV

I have been feeling so much more comfortable in my body and my weight loss lately. The scale was stuck at 170 for a few months and for the last month has been stuck at 165. While that is frustrating, it made me focus on the other ways that my health and general mindset has been changing.

A week ago I had the opportunity to buy chips, which I did. However, I went for the snack size bag and I didn't finish it. When i have the opportunity to get junk food, sometimes I give in, but it is always in moderation.

Last night, I went to the grocery store to get some things and I passed the ice cream aisle. I walked down it and sat there and looked at which flavor I was going to get, knowing I would probably eat the whole pint.

I was imagining how each of the flavors would taste. Then all of a sudden I stopped. I thought about how the flavor of it really wasn't worth it tonight. Granted, I'm sure there will be other nights where it seems worth it, but today it didn't. Instead I got a chocolate bar, which still was like 400 calories, but that is so much better than the 1000 calories I would have eaten with the pint of ice cream.

I know to others this might not seem like much, but to me it means the world. It means that I am learning how to do eat in moderation and make healthy choices without constantly tracking. The habits that I have been trying to create are really actually starting to stick.

I still have a long way to go, but it makes this lifelong journey seem all that much more sustainable.

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Looking for advice regarding maintenance of weight loss and toning:

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Emotions and weight loss: questions for members

  1. What was the lowest point in your life?

  2. What was the lowest point as it relates to your weight and body image?

  3. How long have you dealt with body image and weight issues; looking back, were you really that overweight, or did your restrictive diet-entrenched lifestyle actually backfire and lead you to a viscious cycle of deprivation/over-indulgence, thus bringing about the end effect of making you even more overweight?

  4. What do you say to people who are at their highest weight or truly suffering with hating their current body, who need to begin losing weight (probably again) from scratch?

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Are You a Gamer? Here’s How Your Hobby Could Impact Your Weight

Good news for gamers : A recent study published in the journal Social Science and Medicine revealed that only a small correlation exists between playing video games and carrying excess weight. In fact, after conducting a meta-analysis of 20 studies collectively including nearly 40,000 people, researchers found the difference in body mass between gamers and non-gamers to be less than one percent.

Here’s where it gets especially interesting: For their analysis, the researchers only examined studies of sedentary video gamers—meaning those included in the study weren’t benefitting from the calorie burn that active games like bowling or dancing can deliver.

But before you decide to ditch your diet in favor of a day-long Mario Kart™ session, know this: There are some mistakes gamers make that can cause them to pack on the pounds while they play.

5 Reasons You Can’t Fall Asleep at Night

Read More

If gaming is a hobby of yours, make sure to avoid these five mistakes that can lead to weight gain:

1. You Mindlessly Munch

gamers

Did you ever make a big bowl of popcorn to enjoy during movie night with the family only to look down 10 minutes into the movie and realize you’ve hit the bottom of the bowl? You’re not alone: Studies suggest that eating while distracted—like you are while watching television—can prompt you to eat more. Which means if you opt for a snack while playing a video game, you could end up overeating.

Stick to regular meal times and if you’re going to snack, pour a single serving into a bowl and leave the bag in the kitchen. This way, you won’t mindlessly devour an entire bag of snacks while you play.

And don’t stop patrolling portions after you power down: Multiple studies have linked distracted eating to an increase in consumption at subsequent meals—regardless of hunger.

2. You Replace Other Activities

gamers

While everyone deserves to enjoy some leisure time, it’s important to remember that there are only so many hours in the day. And when you spend a chunk of those hours in front of a TV trying to beat your best score, chances are good you’re subtracting hours from other important tasks, like exercising or prepping healthy meals and snacks for the week.

Since it can become very easy to lose track of time while you’re in the midst of a heated game, try setting a curfew for your game playing. Set an alarm to go off on your phone when it’s time to power down, and have a plan for what you’ll do when that alarm goes off.

Head outside for a nice long walk. Or sign up for a workout class with a friend later in the day. Bringing a friend in on the action will ensure you’re held accountable and won’t let the “One more game” syndrome cause you to miss the class.

3. You Skip Social Events

skip social events

Don’t let your gaming hobby interfere with your social life, or you could see the number on the scale start to creep up. According to a 2014 study, loneliness and social isolation can lead to an increase in sugar intake. Another study from the same year revealed a link between loneliness and binge eating disorder.

Enjoy your gaming hobby, but don’t let it consume your social life. Being around the people you love will ensure you feel fulfilled by something other than food.

7 Sneaky Reasons You’re Not Losing Weight

Read More

4. You Forget to Get Outside

forget to get outside

Spending time outdoors can elevate your mood, increase your vitamin D levels, improve your concentration, and get you moving more. Spend too many hours in front of your screen, and you’ll miss out on all of these benefits.

Remember that alarm we suggested you set to remind you to power down? Use it as a reminder to get outside.

5. You Stick to Just One Game

gamers and weight loss

Multiple studies confirm that playing active video games-those that involve physical activity like bowling or dancing, help people burn more calories. So if your go-to game is a sedentary one, make sure to mix things up here and there and try a more movement-focused game.

These days, there’s a game for every activity, from boxing to bowling. Consider hosting a game night with friends who share your hobby, and make it a BYO(A)G-bring your own active game. You’ll all benefit from the burn these games will deliver, and you’ll have fun doing it.

Ready to start your journey to weight loss? Click here >

The post Are You a Gamer? Here’s How Your Hobby Could Impact Your Weight appeared first on The Leaf.



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Seven Powerful Words for Weight Loss

Hi everyone,

6'0/M/38YO/184 lbs/143 lbs lost here.

I've been through it. It's tough. And I wanted to share with you seven words that were immeasurably helpful to me.

These words are for those of you who have made the mental commitment to stick to the plan, but are afraid of the peer pressure to EAT, especially during the holidays.

You know what I'm talking about. You're there with your calorie-portioned meal, but your aunt/cousin/friend/whatever keeps trying to pressure you to eat more. Perhaps their motivations are pure, perhaps they are not, but it's irrelevant because I am going to share with you the seven words that can help you get through it.

The first three words are "no thank you."

Simple, right? "No thank you." Don't elaborate. Don't explain why. No "I'm full" or "I'm on a diet" or any other excuse. Just "no thank you" and that's it. You are a grown-ass adult and don't need to explain your life choices.

Let me repeat. YOU ARE A GROWN-ASS ADULT AND YOU DO NOT NEED TO EXPLAIN YOUR LIFE CHOICES.

Inevitably, they will persist. "Oh come on! It's Thanksgiving/Christmas/whatever! You can cheat one day! Blah blah blah..."

This is where the next four words come in.

"What's it to ya?"

Four powerful words, believe me. It took me a long time to figure out their power, but it WORKS.

Suddenly, this invasive, peer-pressuring person has to defend their invasiveness and peer-pressuring ways. Turn it back around on them. "What's it to ya?" is polite shorthand for "EXPLAIN TO ME WHY ARE YOU BEING AN ANNOYING ASSHOLE!"

They'll probably stammer, "oh, I didn't mean, well, never mind."

That's how it's gone for me 99% of the time. It's great. It takes a bit of courage, but it's only four words - be courageous for the amount of time it takes to say four words!

Hope this helps. Best of luck to you all.

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Day one and I'm feeling optimistic

I finally got in to see the obesity clinic at my local hospital yesterday. I'm very medically complicated, and nothing I'd tried in the past had worked with weight loss. My health has declined to the point where I'm not able to exercise at all, although I'm hoping to be able to get swimming next week, once I fix my swimwear; that will help. I can be in the pool for hours and I love it.

Today was the first day of Optifast shakes plus two cups of steamed veggies, under the advice and observation of the clinic doctors, and I'm not feeling deprived. My blood sugar dropped a little far this evening because I bolused too much insulin (I rounded 18.4 carbs up to 19, and I think I may have miscalculated the carbs in the veggies) but otherwise I'm doing fine.

For the first time in a long time, I feel hopeful. It's going to take a lot of time and work, but I feel like I actually know what I need to do now, and that makes such a difference. I'm not struggling in the dark anymore.

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Day 1? Starting your weight loss journey on Wednesday, 30 October 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.

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I finally learned how to lose weight and keep it off - and it took me 11 years to get here

I was always a big kid - I’m an endomorph so it’s very easy for me to put on both weight and muscle. It started with my mother, who was obese during my childhood and fed both me and my brother just absolute crap. Then, I played water polo between the ages of 13 and 16 (sometimes we would train 4 hours a day) and my weight got stabilized as I was burning off all the excess calories I was putting into my body. However, at the age of 16, I quit water polo but did not restrict my calorie intake and that led to me balooning to 130kg (286lb). I finally had enough and started working out but even though I was doing it wrong I managed to get back to 87kg (191lb) within two years.

The I got married and also divorced: the divorce was really traumatic for me and I gained all the weight back and then some, reaching a peak of 155kg (341lb), which was two months ago.

I had had enough.

But this time, I would do it right. Therefore, here is a summary of what I learned during my last 11 years:

  1. State of Mind It is the first and most important step. I needed to realize that I do not need a weight loss journey but a lifestyle change. I restricted calories severely during my last weight loss but I did not change my lifestyle: therefore, I did lose the weight but I destroyed my physical health and I didn’t have anything to stop me from gaining the weight back when things got tough.

Personally, what worked for me was waking up at 4:30 AM every day. That allowed me to eliminate unhealthy habits such as watching too many shows or movies during the night and it made me realize that I am in control of my life.

Winning that first battle (against the soft sheets and fluffy pillow) sets the tone for my day: so I also make my bed, I also read a lot now, I clean my apartment much more frequently, I have clean, focused time for my startup company and all of this happens before 8 AM. Then, at 8 AM I usually go to the gym, have a killer 30-35 minute weights workout, go back, take a shower and then get to the office by 9:15 AM. By the time I get to the office I’ve already accomplished so much that I feel really good about myself and I am actually much more productive. And, if by any chance, I have a crappy day at work, I get to go home to a clean apartment and a bed that is made!

  1. Calories and meals Sugar is usually the enemy, not fats or carbs. Sugar doesn’t have nutritional value but it has a huge caloric density. Sugar will taste amazing, will give me a sugar rush but the body will realize that no nutrients have been absorbed so I would be hungry very soon after that. Cutting out sugars increases insulin sensitivity, allowing me to start burning stored fat instead and greatly reducing my appetite. This helps me a lot as I don’t snack anymore so it’s very easy to keep track of my calories without any apps (also, I can have one big meal a day, which happens frequently due to my frequent business travels, and still lose weight - my body works on totals, not meals at specific times; I regularly skip breakfast when I’m at home and have a nice dinner but I do the exact opposite when I’m traveling and eating at a hotel).

  2. Workout I used to play water polo and the first time I lost the weight I did it by mainly using the stationary bike. That did help me lose weight but even at 87kg (191lb) I still looked quite fat, despite being 5ft 9 (1.80m). That was because I overlooked weight training to build muscle. Now I am doing only weight training and I am doing it for several reasons:

  3. weight training (done properly) increases my testosterone levels greatly and that helps with building muscle, fat burn and libido. Cardio will only do that during a high intensity interval training but the level will be much lower

  4. I need to conserve my muscle mass or even increase it. More muscle means that more glycogen can be stored there (without it being turned to fat) and of course, I become stronger and healthier. Cardio will never do that: it will help me lose water weight instead, granted.

  5. Due to my extremely hectic schedule I cannot go to the gym more than 3 times per week. Therefore, I need to make those times really count and having a beastly 30-35 min workout will ensure that I will still burn calories 1, 2 or even 3 days after my workout is complete (as my body repairs the muscles I’ve damaged during the workout).

I’m not saying that cardio is bad, it’s really good and should not be disconsidered. What I am saying is that in my lifestyle high intensity weight training is the best solution for my goals (lose fat, maintain and increase muscle mass). I’m not going to lie, it’s a bitch to train like that and I don’t particularly enjoy sweating like a pig and being sore in different muscle groups pretty much all week long - having the right mentality will kick me out that door when I need to though.

  1. Fasting Even though I already restrict my calories I am also doing alternate day fasting (more recently I’ve actually switched to 36-hour fasts). Fasting has many benefits but for me, I needed to:
  2. help restrict my appetite
  3. reset taste buds (especially when it comes to sweets)
  4. increase mental clarity (I work in IT so my brain is my money-maker) Fasting is not for everyone but once I got the right mindset I was able to pull it off. Now, two months later, fasting is a normal part of my life and it’s very easy for me to accomplish it.

  5. Supplements I take an all-natural diet aid (aimed at cutting off the hunger feeling when I’m about to enter my fast period), vitamin C (just because it’s the colds season) and L-Glutamine to help with my workout recovery.

  6. Food I started cooking for myself so that I have more control over what I eat. I absolutely enjoy purchasing a fresh chicken breast and cooking it myself just one hour later: it tastes amazing. It was easy for me to switch to a healthy diet as I already enjoyed chicken, fish, beef and legumes. I am making sure that I include protein, fats and carbs with each meal but no sugar: that way I feel full quite fast and for a long time.

My goal is to get to 95kg (210lb) and two days ago I weighed in at 140.9 (310lb). That’s a loss of 14.1 kg (31lb) in two months, with the total fat lost being 18kg(40lb) - and 2 lb(1kg) of new muscle gained.

45kg (100lb) to go.

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