New Years Gift to LoseIt: A spreadsheet that adapts to you.

Link: https://drive.google.com/file/d/1R4QnM-FM6XQn4MkmIywR-Y62nkNbmzV0/view?usp=sharing

I have used this spreadsheet to lose my weight initially, and have continued to update and improve on it over the years. I have used it to accurately estimate my TDEE and have learned a lot from using it. First, I have found that CICO is an extremely accurate representation of what is going on with me weight-wise. I used to have some doubts, what with plateaus, binges and my own estimations at what weight I should be at. I have learned that for me plateaus happen after long runs of losing weight faster than calculated and whooshes happen after long plateaus, just as the spreadsheet predicted. For me, the reason why I was losing weight slower the closer I got to goal was that I was not being as strict with my diet and exercise. And that my binges were not as bad as I believed they were -- usually.

On to the how-to:

Use the Calcs tab to calculate your BMI and TDEE at any age, height and weight. Fill in the DOB, weight and height numbers (in red font) in the correct section for your sex and metric/imperial preferences.

Use one of the next four tabs to start logging your daily calorie intake and exercise expenditure. Fill in the variables in red font. These include today's date, today's weight, calories and exercise numbers. Also, type in your date of birth and height. I have put in an activity multiplier to start you off with, but you can change this as you log so as to more closely predict your weight loss journey. I call this number the "slop" because it reflects your activity level, whether your weight loss app under or overestimates your food and exercise calories, whether you have a tendency to forget some calories or over or underestimate calories you cannot count, etc. This number will also be influenced by your percentage of muscle, how many calories you are using to cool off or heat up, etc, etc, etc.

For most of my weight loss journey the "projected weight" will be a couple of pounds higher than what the scale weight says. I attribute this to the initial water loss from loss of muscle glycogen, among other things. My weight would bounce up to this projected weight if I ate near my TDEE but went down again once I was back on the wagon.

Finally, the last tab is the Goals tab. This is optional and for you to fill out if you want to have daily goals. It doesn't even have to be weight related. Just something that you want to do consistently and incorporate into your life. Something that you want to get better at, and something that you will make you feel better about yourself. I believe in starting out slowly, so that even even a 1-5 minute effort will let you put a 1 in that day's checkbox. Fill in the first day's date (red font) on the day you want to start.

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[Directory] Find your quests here! -

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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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?

• [US Accountability Challenge]
• [EU Accountability Challenge]
• [Travel to neighboring communities!]

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

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Slow and steady: 2lbs per month

There are so many people on here that lose weight so fast it sometimes makes me feel like I'm not working hard enough. But I've been consistently losing 2 lbs a month which means I'm 24 lbs lighter than I was last year! At this rate it will take me a couple more years to get to my goal weight but I'm ok with that because I don't feel like I'm dieting. I don't feel deprived or hungry. I eat 1800-2200 calories daily. I'm satisfied and confident that I can keep this up for the rest of my life. I'm getting stronger and fitter everyday too. So here's to another year of weight loss. Happy new year everyone!

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SV: I lost 10 pounds in 2020 and I'm so proud

I lost 60 pounds in 2019 and it was honestly one of my greatest achievements in life. I wanted to lose the last 40 in 2020 and was on track to do so until mid-January.

Then I went on vacation and came back and got really sick (just a bad cold, Not Covid) - had my fun guilt-free vacation food and then a ton of comfort food while I was sick. So by mid-February I had gained back 10 pounds - no problem, mostly water weight - got back on track and lost those 10 by early March. Was back on track and feeling so good about tackling the last 40.

Then COVID hit and my routine fell apart. Routine had been the key to my weight loss the prior year so without that it was a big struggle. The first two weeks I found myself turning back to comfort food and could have very easily slipped back into my old ways and gained it all back. Instead, for the next six months I had a lot of bad days but always pulled myself back - so I ended up fluctuating in a 5 pound range for that 6 months - I'm so glad I was able to maintain for that long, especially in the circumstances. d Then from Sept-November I lost 10 more pounds - the only 10 I lost all year, not the 40 I wanted - and my initial instinct is to be disappointed I'm not closer to my final goal - but instead I am celebrating. Not only did I maintain last year's weight loss I also lost 10 more. The old me could have never done this - food was my entertainment, comfort, companionship for years and I wanted so badly to turn back to that old friend during this crazy year. I wasn't perfect by any means and had a ton of bad days (and sometimes weeks or months) but I made it through and came out AHEAD! I feel like I really found my strength and my relationship with food still needs work but I'm proud of where it is right now.

Only 30 to go now - time to kill it in 2021!

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To anyone who might be joining for a New Years New Start a bit of advice: When you start your weight loss efforts, take pictures or videos of where you started from.

I know it might be painful for you take pictures of yourself at your heaviest. I know this because I've lost nearly 45 pounds, and I have no pictures of myself at my largest size because I avoided cameras very successfully since I was so unhappy with my size. I know I am successful because I am wearing smaller clothes sizes. I don't see any difference when I look in a mirror however.

I truly wish I had taken a "before" pic. Even if you never show anyone else photos of yourself before you start losing, you might be very glad you took them anyways.

Happy New Years and great success to all of us in 2021!

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Weight loss support from family

This is my first time posting on this sub, hey all!

I had lost very significant weight (50 lbs) 2 years back but unfortunately put most of it back this year. I am currently weighing 217 lbs with my goal to get down to 197 lb in 12 weeks.

Not to use it as an excuse, but COVID really disrupted by workout regimen at the gym. I know some other folks maintained their weight better during quarantine, and I could have done better, but I feel 2020 was a life-changing year for me where my weight ended up not being my focus.

As I reflect on the year end, I am determined to lose weight again and have entered back into exercise and healthy eating habits.

My parents are very disappointed (and angry) in me that I have let them down. They are genuinely concerned about my health and all the overweight related diseases (diabetes, blood pressure). I am in my 20s. Their tone of voice on the phone has changed since they learnt i gained weight. I understand their anger and disappointment is coming from a place of deep love. In the past, they had several times tried to motivate me to lose weight and I have a track record of failing countless times until 2 years ago when I was successful..only to fail again and put on the weight. So they think I am repeating process all over again.

Are my parents justified in being angry and disappointed at me?

New year spirits have been low considering all this, but I just wanted to hear from other folks who experienced anything similar to me. Sometimes outside perspective is really welcome to gain perspective!

I really look forward to hearing from you all!

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To anyone starting their weight loss journey tomorrow....

I started 2020 at 268 lbs. I had a binge eating disorder. My typical day consisted of having McDonald's for breakfast. That consisted of two Sausage Egg Mcmuffins, hash browns, and a Coke. For lunch I would have Chicken Lo mein, or General Tso's. For dinner it would be a dozen wings, and a large pepperoni pizza. I would wash it down with a liter of soda. For dessert it was half a dozen doughnuts. I'm proud to say that I kicked my binge eating disorder, and I weighed in today at 198 lbs. I just want to share some of the things that I've learned over this past year. Hopefully some of these tips will help you.

To anyone starting their weight loss journey tomorrow, all I can say is to "believe in yourself", and that "you can do this". I know the journey may seem daunting. All I can say is take it one day, one bite at a time. Set small goals. It can be to lose 4 lbs a month, maybe it's 8, but make a small goal that you can reach every month. When you reach that goal, then reward yourself, preferably something non food related. For example: buy new jeans, or a new shirt.

Also, you're in control of what you put in your body. The turning point in my weight loss journey was the day I almost relapsed. I had a stressful few weeks, and I could feel myself slipping. I went to the local doughnut shop and bought have half a dozen doughnuts. I brought them back home, stared at them, and then I threw them away. It was like a light bulb went off in my head. It was an OMG moment that food didn't control my life anymore. The other thing that helped me is that I have a maintenance day once a week. On this day I eat a couple of slices of pizza, and I have a dessert.

While exercise and the gym have become my sanctuary, you don't have to exercise to lose weight. If you do want to start working out, then I suggest taking it really slow in the beginning. Even taking a fifteen minute walk around the block will end up making a significant difference. I also suggest investing in a food scale. I use my food scale for everything, from chicken to hamburger. Even if you eat healthy, but you go over maintenance, then you're still going to gain weight.

Finally, losing weight is more mental, than it is physical. My suggestion is to find your reason to lose weight. It can be to fit into a medium shirt, to run a 5k, or to simply live a better quality of life. On the days that you feel like quitting and throwing in the towel, then comeback to that reason. Remember why you wanted to lose weight in the first place. There will be days where you want to stop at McDonald's, or you're too tired for the gym, your reason will be the thing that makes you push through those tough days. Just remember that you got this.

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Finally made it to One-derland SW 262lbs / CW 199

I'm M 5ft 10 and started my weight loss journey at the end of May. Aimed to reach One-derland by the end of 2020 and I made it losing 63lbs in total in 7 months so far.

Not only that, but started running and completed a half marathon distance and started strength training.

Just wanted to say thanks to everyone here for the advice, support and comraderie!

Anyone who says weight loss is easy or that it suddenly 'just clicked' either aren't in it for the long haul or are incredibly lucky.

What has worked for me...

• Eating approx. 1300-1500 calories a day on average and getting use to eating healthier, breaking bad habits and working around life (i.e it is not worth worrying about calories when I have a big meal / gathering with family on Sat nights so I plan around it by doing more exercise on those days or eating less - a cheat meal but in a planned way). Rule of thumb has been to have a big plate half filled with salad / vegetables and quarter protein and quarter carbs. With a half plate of salad my plate still looked full and I could still eat the same food as family (albeit smaller portions).

• Starting with walking building myself up 3-4 miles on weekdays and 7-8 miles on weekends. Realising that 1 mile roughly = 100 calories burned helped me so much in planning how much I would eat, etc. I know that if I tried going to the gym or running outside I would have stopped due my social anxiety that flares up every now and then. I also know that if I went too hard to begin with I would have stopped and started to make excuses. Walking is easy and I had the time.

• Developing a routine and sticking with it and keeping the momentum going especially during the first month.

• Variety... Firstly, to prevent a plateau as you lose weight (luckily I have lost weight every week except for one week and then a couple of weeks in a planned way when I was focusing on building muscle), but also to stop yourself from becoming bored. I listen to podcasts, music, audiobooks, etc. while exercising, but I also changed exercises and goals over time. So started with walking during June-July aiming to get to 10 miles comfortably. July-Aug I started to incorporate Couch to 5k into my walks for variety. Sept started running 5ks instead of walking. Oct started to do some 10ks. Nov completed half marathon distance and since then focused on improving my 5k times. In Nov-Dec I started to add strength training. At the moment I am fine with that as I have set goals for running I want to achieve. But I am already planning on going further with strength training, starting to cycle and start water sports in the Spring.

• You can only do so much. Weight loss is hard especially over a long period of time. If I overate or didn't exercise I either just forgave myself and moved on or planned to a bit of extra exercise each day to counteract it.

• You can only do so much. Weight loss is hard. One of the best advice I heard when I was feeling tired and irritable is that if you are in a calorie deficit your body can only cope with so much when exercising. As a result, you either need to eat more, rest more or do less exercise to recover and function properly.

• You can only do so much. Weight loss is hard. If you have a lot on in your life that really think through if a weight loss journey is right for you now. For me back in May it was. I was working from home, which meant I no longer had a long commute for work (i.e leave home at 6.30am and return at 7pm, eat, watch TV for an hour and sleep). If I didn't start to lose weight then I knew it was going to be almost impossible when I have to go to work again. For me the question is one of being honest with yourself. If not now, then when? Don't worry about a New Year's resolution if Jan looks like a difficult month for you. Start your weight loss journey when there will be the least amount of barriers possible.

I think that is all the advice I have to give. Here's to 2021 and carrying on till my other One-derland of losing 100lbs so I can be in a healthy weight range for the first time since childhood and then maintaining!

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10 month update and good luck to everyone with a New Year Resolution

Hey Everyone,

Merry Christmas and Happy New Year!

Wanted to signoff the year with an update with my journey this year. I originally posted here last year, this is my original post. I am proud to say I have lost 103 lbs up until this point, I started at 312lbs and am at about 209lbs. I've ran 1053 kms, 5 half marathons (21.1km runs) and my Garmin watch has me with a excellent VO2 Max level. It took alot of hard work, dedication and most importantly support from my wonderful wife. Throughout the year I was dedicated to my diet, wasn't perfect but was fairly disciplined. Whenever I broke my diet I knew that I had to excercise a little bit more to make up for it, don't give up after one slip up. Whoever sees me is shocked to see how I've become and it feels great to get so many complaints. I also have learned that it's okay to bring it up and talk about my weight loss journey with people. It feels great to not get depressed everytime I go to buy clothing (I'm a size medium/large now, I could barely fit in XXL before). I have never felt this good and confident in my life. Thank you to everyone in this subreddit that has shared their awesome stories and motivated me.

With this coming year I hope to lose 20lbs more and run a full Marathon.

Lastly I wanted to leave a note to everyone who is starting a weight loss journey this new year. All my life I have heard people talk about how at the start of the year everyone is all about fitness and losing weight and how by February everyone is over it and back to normal life styles, usually there would be mentions of gyms but ya covid. As true as this can be it doesn't necessary mean youre going to fail or not succeed with your resolution, people succeed every year and I was one of them.

Happy New Year everyone!

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Lost it. Here's what I did.

I lost 95lb this year- went from an obese BMI to the lower end of healthy (dropped 9 bmi points). I lost the weight in the first 7 months and then kept it off, despite slacking off my diet significantly for the last 5.

I found the drive to do it when I realised a few key things: 1. I wanted to look good and be fit more than anything else in the world and there was nothing real stopping me from having it. 2. That you don't have to wait until the end to start feeling better. That starts at bed time on day 1. 3. Time feels shorter looking backwards (bear with me on this) - I spent so many Christmases annoyed at how I still hadn't fixed myself - I realised that looking back on them that years go past really fast and instead of thinking I had an impossibly long journey ahead of me I could instead just do my stuff and right enough it now feels like the whole thing went by really fast and I have no idea why I didn't start earlier. 4. It's only ever about not failing today. Tomorrow can be dealt with later. It doesn't need to be in your head beyond the extent to which it populates your shopping list.

In terms of more practical things: 1. I measured everything I put in my mouth until I knew how to judge the calories in something to an acceptable degree of error (basically the first 8 months of the year). If I couldn't get accurate calories for it I didn't put it in there. 2. I always knew exactly where my next meal was coming from. My biggest enemy was letting hunger surprise me - then I reach for convenient rubbish. 3. I exercised almost every day. Sometimes only a short walk, often a long one. The whole week was built around the immovable objects that were 3x weight sessions and 3x big cardio sessions (those started off as 6 mile+ walks and ended up as a half marathon almost every Sunday). Every morning the plan for the day involved making sure the exercise happened and then building everything else around that. 4. Diet is king in weight loss but the exercise helps a lot and makes all aspects of life easier. I worked harder on building a deficit through diet on the weekdays and was kinder to myself at the weekend (I love booze and food - the year didn't need to be entirely awful) which I compensated for with bigger workout sessions. I have more time on the weekend anyway. I would just be a bit thin and quite weak if I hadn't exercised, and while I'd have taken that it wasn't what I wanted. 5. I got rid of clothes that were too big right away. There's no point planning to fail and if you keep clothes that don't fit that's what you're doing. Get rid of them. 6. I weighed myself every single day (apart from a couple of times when I was on holiday). Some people don't like doing that and that's OK but from my perspective it taught me that weight fluctuates daily and showed me the downward trend - that's the important bit and means I no longer freak out if I'm up for a day or two. I know what's going on and that I'm doing the right stuff. I, personally, couldn't deal with the lack of information that comes from occasional weighing. Doing it daily taught me a hell of a lot about my body.

I deliberately exercised on 360 of the last 366 days I burned off an estimated 306,000kcal via exercise I walked and ran a total of 2005.2 miles (I cycled about 500 more) I had 150 resistance training sessions of an average of just over an hour each. I went from being able to sweat through a jacket on a 3 mile walk on a cold day to running 9 half marathons and a 25k.

As many people say, if I can do this you can too. Everyone who has said it is right.

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Any advice on getting back on track on losing weight?

Hello everyone.

I’ve been on my weight loss journey for a while with string progress. However, I have hit a... “plateau” of sorts. Plateau is in quotations for a reason. I’m feel like I’m falling off the wagon by I’m holding on as my feet are dragging on the ground. It’s been 4 months and I have been fluctuating between the same 10 pounds the entire time.

The reason for this simple, I’m not consistently doing the right things. Some days I do well and I’m proud of myself. Other days are... tough to say the least. I just can’t seem to get myself together.

It’s New Years Eve. If there was a time I would get back on track, it would be now. Yet I don’t feel like it will happen if I keep doing what I’m doing. I’m sure this Subreddit is filled with different people with different experiences. I would like to pick your brains and learn from you on how to get past this. I’m happy that I’m hanging onto the wagon but I don’t want to fall all the way off.

Thanks in advance

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I quit smoking and had a weight loss epiphany

Just like the title says. I know one might not have a lot to do with the other, but it hit me like a ton of bricks this morning. I quit smoking just over 2 weeks ago after nearly 20 years of being a smoker. I NEVER thought I would be able to quit since I have tried and failed a million times, but thanks to a two day hangover during which just the thought of a cigarette made me sick to my stomach, I finally kicked the habit. I know, not very healthy, but I did it. Anyway, this morning I was thinking about the whole New Year New Me thing and how I've never really been the type to make new years resolutions, when I realized that if I can accomplish the mammoth feat of giving up smoking, of course I can lose the thirty pounds I've gained over the last few years. If I feel this good after 2 weeks without a smoke, imagine how great I'll feel once I'm no longer lugging around this extra weight! So I guess it's back to exercising and calorie counting as of today :)

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First New Years where weight loss isn’t a resolution!

Hey all - this year has been tough but I just wanted to come celebrate that since one year ago I’ve gone from 185 to 155! My goal weight is 145, but I will take these next ten much more slowly go get go where I want. I spent my whole life obsessed with weight loss but always stayed the same or gained. This is the first time In my life I’ve purchased a scale and actually lost a real amount of weight! I am ecstatic.

This year has been awful but I will say that transitioning to WFH after working in a startup office full of snacks did wonders for my weight and health. While winter is tough, I am excited for it to begin to get warmer and start walking more regularly again. You can do it!

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31 days no soda

31/f/5’7”. CW: 213 SW: 234 GW: 150

So soda has always been the glaringly obvious hurdle to my weight loss. I don’t eat much normally in terms of food and I’ve long known where those extra calories come from. I have tried kind of maneuvering around this obvious thing and cutting back and trying diet soda. My weight loss has hit another plateau (except for about 1.5 dropped over Christmas week and just ounces before that) so I guess it’s finally time. Historically soda is the only vice that ever stuck. I quit smoking, drinking, even recreational drug use, without any trouble but soda is hard to shake.

I don’t think I’ll ever be able to give it up completely but I also know that once I see lost digits, it’s going to be hard to let myself go back. Cutting soda alone gives me about 22,000 calories lost for one month. I figure 31 days of no soda followed by some small amount after— once a week or twice a month, whatever, which is roughly the same amount of times I have dessert.

My friends and family actually signed onto this one with me so I will have support this time but this is the single hardest part of weight loss for me and always has been. But I think this is the time to do it. I’m tired of avoiding it.

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Haven't lost more than 4 lbs in 2 months in deficit and strength training, but wearing pants that were impossible to get in at that time and they're loose.

I have been on a deficit that should be yielding a 2lb a week loss and often coming in under the limit by a couple hundred cals each day. Also been going to the gym 4-5x a week for 45 minutes to an hour. SW 251 11-6-2020 CW 247, starting pants size 44w athletic fit with stretch. Current pants size 42w regular fit no elasticity. I bought these pants thinking they would fit and I realized they wouldn't I said my goal will be to wear these comfortably, got out of the shower today and put them on, did a few squats and surprised how well they fit considering the tiny weight loss and how tight they were two months ago.

12/31/2020

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How I Grew (and Shrunk) During 2020 (F5'9" SW 190 CW 143 GW 140-145).

From April to October, I went from 190 pounds to 145. Since then I've been maintaining around 145 very happily. This community was very helpful for me early on in my journey, so I wanted to give back and share some information about my journey, + some concrete takeaways that might be helpful for others. This is not a comprehensive list as I didn't want to make this post too crazy long, but I'm hoping this is inspirational and helpful to anyone else who needs it.

Where I started: I was already somewhat active. My main issues were poor diet, an unhealthy love of sweets, and comfort+boredom eating in large portions. Note that, I was a full-time college student (Mar-May), and then a full-time employee with very solid work-life balance (May-present), so I have a lot less time commitments than others here (e.g. people working several jobs, parents, caretakers). My exercise regimen at times was quite time-intensive, but that was totally unnecessary for weight loss and more for my mental health during a pandemic than anything else. All that to say: don't take all this as gospel as YMMV with these tips. This is just my one journey that I hope can help others.

My Timeline

• Jan-March: I began 2020 wanting to make some healthy lifestyle changes. I started going to the gym 4-5 times/week, and putting screens away an hour before bed to read and stretch instead. As a full-time college student with part-time jobs, this was difficult but once I started doing it, I felt much happier and healthier.
• March: I came home from university because of the pandemic, and spent a week binging Breaking Bad, wine, and junk food with my sibling. I felt like shit and missed the happiness and stability that came from the healthy habits I'd started to develop. I committed to: walking for at least an hour every day (trying to throw in some jogging as well), and eating one serving at each meal + one snack (or treat) every day. This was not directly in a weight loss effort, but just to feel physically better. The walks always lifted my mood and were easy to commit to. The changes to my diet forced me to confront my emotional+boredom eating -- it was difficult and every bit worth it.
• April (189 -> 185): I started doing 16:8 IF (though I didn't know there was a name for it at the time), and 30 Days of Yoga. IF really helped me get back in touch with hunger cues. I picked up this Yoga practice because I missed going to the gym, but with the pandemic, didn't have the enthusiasm to engage in such high-energy body-focused workouts. Yoga felt not only physically but mentally and emotionally beneficial, and I cannot recommend that yoga sequence enough. This is when I started tracking my weight.
• May, June (185 -> 167): I was now working 10am-6pm, the weather was nice, and the pandemic was still in full swing. For exercise: I started power-walking for 30 minutes before work, for 1.5 hours after work, and then doing my daily yoga after that. I didn't calorie count but tried to be calorie conscious (so, having a rough idea + paying attention to when I felt satiated while eating). I switched to eating a big breakfast, a big late lunch, and a dinner snack.
• July, August (166 -> 153): It got too hot out for my morning walks so those only happened once a week. I started dating someone, so I didn't always have time for evening walks or yoga. But I tried to account for this in my food intake, and again listening to my fullness cues.
• Sep, October (151 -> 145): I was interviewing for + negotiating job offers, dealing with deaths of loved ones due to COVID, broke up with my boyfriend, and was feeling quite empty. In September I barely did any workouts (perhaps yoga 1-2x a week), and in October I picked up long walks ~3-4x a week. This was a hard time, but I very rarely comfort ate because I had truly internalized that eating junk would just make me feel worse physically, and wouldn't solve the problem I was dealing with.

For the past month or two, I've been maintaining around 143-147. I picked up jogging (C25K) for early Nov-early Dec, but the windiness has put me off for now. For the past two weeks, I've been back on daily yoga and long walks.

Concluding personal reflections: Ultimately the weight loss (and the conventionally attractive body that has come with it), at the end of all this, has been only one small chunk of my growth. My diet is so much better, and my relationship to my body, mind, and wellness is so much better. Walks and yoga help me have inner peace, mindfulness, and awareness about my thoughts, feelings, and choices. Food fuels my body -- it tastes good when I'm hungry, but it's not an antidote to feelings or boredom. And actually sitting with the discomfort of bad feelings and processing them has been so much more rewarding and beneficial. Also, I used to eat lots of junk food and disliked most vegetables -- now, I eat a ~80% vegan, vegetable-driven diet based on cooking with whole foods!

Takeaways (ideas, not food)

• If you eat based on cravings rather than food as fuel and have trouble recognizing hunger cues, I highly recommend trying IF (even if you take a wider window than 8hrs). I did IF 9am-5pm, and waking up hungry in the morning helped me remember what it's like to eat because your body wants fuel and not just because I want to taste pizza for 2 slices worth.
• Only do exercise you enjoy! I see exercise as quality time with my body, to appreciate and tend to it. Not that it'll always be easy to show up, as that's the hardest part. But only do exercises where, once you get your butt to the practice, it feels good during (and not just after, when you're reaping the rewards for suffering through something you didn't like).
• This isn't a new take on emotional eating by any means, but just a reminder. When you emotionally eat, your body feels worse and the problem at hand does not change in any way shape or form. You will still feel sad after eating that sleeve of Oreos, just bloated too
• Don't think of binges by calories but by control -- even if you just had one Oreo, if you felt a compulsory need to (rather than a choice to), that's dangerous!
• If you are really craving a sweet in a compulsory fashion and don't think you can hold off that craving, bake it yourself. This puts some time between you and the craving (thus making it less obsessively fulfilled), has you get up to make the food, and usually results in a healthier version of the dessert than a store-bought one.
• I love foods that taste delicious (obviously), but am very wary of foods that are addictive. This indicates that, rather than tasting good due to quality ingredients and flavor choices, they're loaded with chemicals that want to trick you into endless consumption. Think most junk foods. Swap these for more wholesome alternatives, that taste just as good but allow you to have one serving happily. Again, I used to eat lots of junk food and disliked most vegetables -- now, I eat a ~80% vegan, vegetable-driven diet based on cooking with whole foods! When I want a cookie I let myself have one happily (as restricting isn't right or sustainable for me) -- sometimes you just want some chocolate! But I can happily have one serving, and also these cravings don't happen as often.
• Eat mindfully, whether it's a meal or a snack. Put the food into a plate, put the containers away, sit down with that plate, and put away the TV and phone. Taste your food, and feel your hunger subsiding.
• Do what is sustainable for you! For example, I dislike calorie counting, so I didn't, and opted to go off hunger cues and eating nutrient-packed, low-medium calorie foods so that I didn't have to worry about it too much. Another example: many people on this sub say that just because other people make you food out of kindness you don't have to eat it, and that is true. But the other day my friend spent an hour making beautiful Christmas-decorated sugar cookies, and while I'm sure she would have understood if I didn't want any, I showed my appreciation by having one (even though it was too sweet for me to really enjoy it).
• Weight is a mysterious formula that can be affected by so many things: water retention, bruises, PMSing, et cetera. So don't read into any one reading too much, just look at the general trend. And I recommend weighing yourself at most weekly. This helps get rid of some (not all!) of the insignificant fluctuation, and also stops you from becoming unhealthily attached to constantly knowing your weight
• Yasso ice cream bars are a godsend

If you stuck around for this whole lengthy post, then thank you for reading, I hope it is helpful!

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Finally hit my first goal of being under 190 in time for the new year!!

I've always had a bit of an unhealthy relationship with food and body image, especially growing up poor and overweight as a kid, but I've recently been feeling so motivated and excited!

Last summer, I started trying to lose weight. I was working out almost everyday after work (and actually having fun!) and logging food into My Fitness Pal. I lost about 10lbs that summer and was feeling great, but I ended up falling off of my diet and exercise routine when I went back for my last year of college and just being stressed.

After graduating college and finally getting my first job (!!) in October, I told myself that I wanted to start over and really commit to this again. Especially because I'm working at a diabetes clinic, I felt like it was good motivation. I decided to give myself smaller goals to reach to keep me motivated, and I finally hit my first one for under 190lb!

I've been meal prepping my lunches that I bring to the office everyday and I let myself eat out once a week for lunch. I've been doing good with keeping to my calorie limit or at least keeping myself accountable tracking everything in MFP! I still have trouble on the weekends, mostly because my family/mom's love language is food, so it's been rough, but I've been persevering!

Thanks for letting me share with you all! :) I don't really like talking to my friends/family about weight, just because I've grown up with a lot of teasing and unsolicited weight loss advice. I've only told a couple of my close friends, but not really any details.

Hoping to hit my next goal of getting to 160lbs and going from obese to being overweight in 2021! Happy New Year to y'all!

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Any tips on plateauing?

I’m 18F, 5’5”, SW: 138lbs CW: 126/127lbs GW: 115lbs. I’ve been trying to lose weight since the end of September and since then it’s been consistent. I see usually about a .5-1lb loss per week. Everything was going good and then Christmas Eve and Christmas hit. I decided to indulge a bit and ate whatever I want. Weight went back to 126 after 2 days so I figured I would be fine and everything would go back to normal...nope. I’ve been stuck between 126.6 and 127.6 for like 3 weeks now. I weigh myself everyday and average it at the end of the week. I usually eat about 1500 calories. Sometimes I’m under if I’m not hungry. Like yesterday, I ate about 1300 calories and figured because of that I’d see a small drop the next day. Nope, woke up this morning and suddenly I see 127.6. Idk why. I do resistance training 3 times a week for 90 minutes each time. I ride an exercise bike 2 times a week for an hour each time. I had been seeing consistent weight loss up until now, and I’m not sure what’s going on. What should I do? How can I break through the plateau? Should I just wait it out or what? Thanks!

Also lowkey scared bc it’s NYE tonight and was planning to indulge a bit, but I don’t want to make matters worse so idk what to do.

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New Year, New You! Lose the Weight with Nutrisystem

Happy YOU Year! Now’s the time to lose the weight and become your healthiest self. Whether you have significant weight to lose or just want to shed a few pesky pounds that showed up over the holidays, the new year is a great time to tackle your weight loss goals. Nothing says clean slate like tossing last year’s calendar in the trash and hanging up a brand new one.

But if you’re like most people, setting a goal and putting a plan into motion are two very different things. Even for those who get off to a good start, life can end up getting in the way. For a weight loss resolution, that could mean finding yourself reverting back to old eating habits or skipping workout sessions. Without structure and support, it can be really hard to keep working toward those healthy living goals.

Trust us; we get it. Here’s the good news: The Nutrisystem weight loss program was designed for people like you–people who want to lose weight but aren’t exactly sure the best way to go about doing it.

10 Healthy New Year’s Resolutions You’ll Actually Keep

Read More

With Nutrisystem, you’ll be set up for success from day one. Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance. On the Nutrisystem weight loss program, you’ll be doing just that. You’ll be eating a variety of guilt-free, nutrient-dense foods every two to three hours. Enjoy a mix of Nutrisystem breakfasts, lunches, dinners and snacks along with some of your favorite grocery add-ins like fruits and veggies.

And because we know that any weight loss meal plan that’s overly restrictive is bound to fail, we’ve also built Flex meals into our program. These are healthy meals you prepare at home (with our guidance!) or order while dining out. Flex meals give you the freedom you crave while keeping you moving along toward your weight loss goals.

And here’s the best part: Because everyone knows that weight loss isn’t always a one size fits all approach, Nutrisystem now offers personalized weight loss plans! With this option, you can receive a weight loss meal plan that’s tailored to YOU. It even adapts to your unique metabolism as you lose the weight!

Ready to start the clock? Click here to sign up today! >

5 Reasons Nutrisystem is the Best Diet Plan to Become Your Best You

Read More

Want a little more info before you take the pound-trimming plunge? Here’s everything you need to know about losing weight with Nutrisystem:

What You Get

We know how eager you are to see results after starting a weight loss program. That’s why we include our One-Week Reboot in your first shipment. This is a low-calorie meal plan for your first week on the program and is formulated to deliver fast weight loss results.*

• You will receive a specially designed Week 1 Guide to help maximize your weight loss.
• During your first week, you will eat Nutrisystem® breakfasts, lunches, dinners and snacks for all seven days. You can choose any meal or snack from your entire order to enjoy during this first week.
• You will receive seven Nutrisystem® shakes to use as your morning snack during this first week. These are packed with protein and probiotics to support digestive health and help shrink your belly as part of a balanced diet and healthy lifestyle.

In addition to this first week meal plan, your shipment will include your Nutrisystem meals and snacks for the remainder of the month. If you selected our Basic package, you’ll get our most popular picks. If you opted for one of our other packages, your shipment will include the foods you hand-picked when ordering.

You’ll also have access to our awesome weight loss app, NuMi. NuMi is the perfect companion to your weight loss program since you can use it to track what you’re eating, how much you’re moving, how much water you’re drinking and more. And don’t forget to follow our Facebook and Instagram pages! We offer up tons of tips and tricks for navigating the program plus awesome giveaways and exclusive offers.

Of course, you’ll also want to check back here daily since The Leaf is your healthy hub! We are always adding fresh content, Flex meal recipes and fool-proof tips for making the most of your Nutrisystem weight loss program.

What You Do

During your first week, we keep it super simple. You will follow your Week 1 Guide and can choose from all of the Nutrisystem meals and snacks from your entire order. The Nutrisystem shakes will be your morning snack during this first week. The only things that you will have to add are non-starchy vegetables and water.

Every food item is color-coded so you know if it’s intended for breakfast, lunch, dinner or snack. Since all of the food has been formulated to deliver weight loss results, you can feel free to choose any of the breakfast items from your order in the morning, any lunch that sounds appealing during your mid-day meal and any dinner you are in the mood for. You don’t have to stick with certain meals on certain days. This helps to ensure that this experience is an enjoyable one. After all, the best weight loss plan is the one you can stick with!

Once you’ve completed your first week (congrats!), you will continue losing weight with our Quick Start Guide and Nutrisystem meals and snacks. You’ll also start to add in a few of your favorite grocery foods (think fruits, veggies, nuts and nut butters, eggs, etc.). Plus, you’ll get to enjoy Flex meals–healthy meals you enjoy cooking at home or ordering out at your favorite restaurant. Don’t worry, we will give you all the guidance you need to make smart and healthy selections. That’s what our weight loss blog, The Leaf, is for! And get this; you can even relax with a glass of wine while on the Nutrisystem weight loss program.

Alcohol on Nutrisystem: Everything You Need to Know

Read More

Does it Work

One look at all of our awesome Success Stories and you’ll know; Nutrisystem works. And not in the quick fix, crash diet kind of way. Our customers tell us all the time that they love Nutrisystem because it’s a sustainable lifestyle after you lose the weight. Even when they’re ready for life after our weight loss program, they are successful because they’ve mastered the skills they need to eat healthy for life.

Are you ready to become our next weight loss success story? Click here to sign up! >

*In a study, avg weight loss was 5.4 lbs in the first week. The avg weight for the study participants was 207.3 lbs. Results vary based on starting weight and program adherence.

*Usage of this kit for more than one week in any consecutive 4-week period may lead to health complications and is not recommended. Please be sure to eat all of the food recommended for this program. Failure to follow the program protocol and eat all of the food recommended may involve developing serious health complications. If you have diabetes, are under 18 years of age, are pregnant or a nursing mother, or following a specialized diet for health issues, you may not use this kit. Please consult your physician before purchasing (or beginning) this kit.

The post New Year, New You! Lose the Weight with Nutrisystem appeared first on The Leaf.

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Slimfast Cans

I’ve been on a weight loss journey for about 5 years now, with my weight still fluctuating constantly. About 3 years I was at the healthiest weight I’ve been at in my entire life, and that was because I’d drink a canned slimfast shake in the morning, have a protein dense lunch and then have another shake in the evenings for dinner.

Since then, Slimfast has discontinued their canned version of the shakes and I can’t stand the way the bottled versions taste. Do any of you have any recommendations on tasty, easy shakes or meal replacement recs in general? I’m usually very busy in the morning, so I find that drinking my breakfast is the best way to go for me! Thank you!

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I want to start losing weight again after regaining it in quarantine, but I really hate counting calories. What other options do I have?

If counting calories happens to be the only way out of this mess, than I’m up for it - but I’d really like to avoid it.

I’ve lost weight with calorie counting before and honestly it was a bad experience despite the weight loss. I became mildly obsessed with the number of calories I was “supposed” to eat. That meant eating more than I wanted in order to hit that calorie number and beating myself up when I went over that number. I also ate pretty unhealthily while on this plan - calories in, calories out right? I held the mentality that doughnut calories = salad calories, so I’d eat whatever I’d enjoy more. I felt constantly hungry - likely due to the poor food choices I was making. For reference I’m 5’4” and 194lbs and I really don’t want to hit 200.

Well, the whole calorie counting thing made me miserable. I really don’t want to start down the path of obsessing over calories again - it seems unhealthy and that is certainly not a sustainable life long health plan. I don’t want it to be 30 years in the future and I’m still pulling out my phone to write down what I had for lunch.

My current thought is to just cook everything I eat myself from scratch. Cut the processed frozen foods, cut the obsessive late night snacking, cut the diet soda (I managed to already cut sugar soda), start working out etc. I don’t plan to do this all in one go, just baby steps at first, like making sure I cook breakfast every day, then add in lunch and dinner after a week or two of success with breakfast. I’m also looking into IF. Fix all the bad habits I have first, then start calorie counting if that doesn’t fix the weight issue.

Is it possible to lose weight without calorie counting? If it isn’t, then I’ll just get used to the counting again. I know this will likely take longer, but if it’s more permanent then I’d be happy with that trade off. Is there any other changes I should add to my list so I can lose weight with minimal/no calorie counting?

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from loseit - Lose the Fat https://ift.tt/38T8jqK

Day 1? Starting your weight loss journey on Thursday, 31 December 2020? 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/3aVKfGs

I want to improve my health, but I don't where to start or how to get help

This is going to be a bit of a rambling post.

I'm a 28 year old male and I weigh 300 pounds. Not only that, but I think I may be experiencing the start of peripheral neuropathy, with slight numbness in my toes that comes and goes, sometimes becomes painful, and sometimes feels cold. I've been overweight for pretty much my entire life, and I want to finally fix that before I suffer some permanent physical damage. But I'm not sure how. I have clinical depression, so finding the motivation to actually do something about this is difficult. Dieting doesn't come easy, since I think I use food as something of a coping mechanism. Though I do try to keep track of calories with myfitnesspal. And the only exercise that I do really well with is walking. Not on a treadmill, but outside. There’s something about covering actual distances and being outside that makes it really enjoyable to me. I often walk for 1-1.5 hours after work when I can, and 3+ hours on my day off, if the weather isn't too bad. But now that it's Winter and it's getting colder outside, I don't know if that'll be feasible anymore. At least until Spring. And I really don't want to have to wait that long.

I've tried to improve my health and lose weight many times in the past, but I can never manage to stay with it. My depression always seems to get in the way. I'll make a little progress, but then when that progress doesn't continue or I gain the weight back, I get so discouraged that I give up entirely. Which led me to being 330, the most I've ever weighed, earlier this year. I've managed since then to get down to about 300, but getting below that has proven difficult.

What makes it worse is that I don't really know who to ask for help, or how. Whenever I try to, even when asking random people online, I always have this feeling in my mind that they're judging me for being so overweight. My weight is a very sensitive issue for me, and my self-consciousness makes it hard to seek help about it. Especially when some people just give basic advice like "eat less, exercise more". I know it should be that simple, but it's genuinely difficult for me. And my inability to properly lose weight and keep it off makes me feel even worse about it.

At this point, I don't know what to do. I don't know how to make this weight loss attempt any different from the dozen other times I've tried and failed.

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After 6 months of strict CICO, I threw my diet out the window for 2 weeks. Here's what I learned about myself ...

I was 51.5lb down when I returned home for the Christmas break. It was the first time in a year that I'd seen my family and I made the concious decision to forget about the diet while I was there. I had been feeling lethargic and homesick and my weight loss had been slowing. Some of this might read like a diary entry (apologies if it does) but I wanted to share what i learned about myself...

- First off, I gained 5.5lb. Honestly, I'm shocked it wasn't more. I was dreading stepping on the scales this morning thinking I would weigh in at 225lb or more but it rang in at 219lb.

- I have not broken old habits like I thought I might have. Some optimistic part of me thought that I wouldn't want the bad food, but I easily had 4 or 5 takeouts while I was back. In the beginning, I would start with a healthy soup or fruit but as the days went on I switched those out for leftovers or a slice of cheesecake or a cheese sandwich.

- Dieting gives me a great sense of self control and purpose. Counting calories takes a lot of time and energy, but I truly missed knowing how I was doing for the day. I had no sense of accomplisment and equally no will to improve on a bad day.

- My issues come from my mother. My mother is the best person I know and in no way meant to impose her issues on me, but I can see how her life, even still at 54, revolves around food. She had weight loss tips stuck to the fridge which me and my sisters agreed to remove (citing "bad vibes"). She was constantly saying she was giving up bad food in the new year because she wants to lose a lot of weight. No specific goal, just a lot. It made me sad.

- For the first time in my life, I'm not the heaviest person in my family and i have mixed feelings about this. My sisters & I would argue a lot when we were young and one of the insults my middle sister would use is that i was fat. it really hurt me at the time. I hadn't seen both of them for a year and I was surprised when I got home at how much weight they'd both put on. My middle sister, who was always the meanest and, not coincidentally, the skinniest is probably heavier than me now. I never expected to be happy about something like this... we're all adults and get along now, but it made me sad because I hope she isn't as miserable at her weight as I was before I started losing weight. She has always been so gorgeous... she still is. She has been unemployed for most of the year and living back with my mother since the start of COVID. Before that, she had a really good job and was about to move to Australia for a year. I guess i just feel sad for her because she's 26 and I want her to be happy in her mid 20s. We got along really well for the first christmas ever, i'm not sure how much of that was me being away for so long or us just getting older or if it's something else, but now i'm back in another country and i miss them all a lot. I'm proud of what i've achieved but I don't feel a sense of superiority which, i don't know, i thought I might feel after a lifetime of sisterly competitiveness?

- My weight loss was noticable. I made a post a while back worrying that no one had noticed my weight loss. I felt discouraged and a lot of people suggested that people either hadn't noticed because they see me so often or because they're too polite to bring up a subject like that. I think in retrospect both were true. It was the first thing my mother said when she saw me and the first thing she said to my sisters when I saw them was "look how much weight M has lost!". My boyfriend's mother also commented on it.

- Social media is triggering for me. Regardless of falling back into old habits, i had an amazing christmas break. The only times I felt myself feeling terrible about myself is when I went on instagram and started to compare myself to others.

- I can be really horrible to myself. The scales in my family home wasn't working so I could never check in on myself. Anytime I caught my reflection in the mirror I was trying to imagine where I'd put the weight on. I assumed it MUST be atleast 10lb because look how fat my stomach looks. Has my ass always been that big? What if I step on the scales and i'm 20lb heavier - is that possible? I still very much have these hateful instincts inside me. I need to work on loving myself regardless of how I look because even if I reach my goal weight I'm always going to have days where I'm bloated or have sagging skin or catch the wrong angle in the mirror.

- Gaining a few pounds is fine. My biggest takeaway is that being heavier after the Christmas break is OK. I can spiral into negative thought patterns but I don't hate myself. While I owe it to myself to get back to losing weight, i'm also not defined by it.

CONCLUSION: I have a lot of work left to do in 2021. This journey is constantly teaching me new things about myself and about the people around me. i need to put time into self-care. I'm not as dissapointed that I fell into old eating habits as i am that I fell into old self-criticising habits.

I'm setting a new goal to get into the 100s by my birthday in 4 months time. I'm so excited to see where I am this time next year (hopefully at my goal weight!)

I hope everyone had a wonderful holiday. x

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from loseit - Lose the Fat https://ift.tt/2Me1Tea

Happy New Year!

Welcome to r/loseit. We know this is a time of year when lots of people are making resolutions to finally tackle their health and fitness. If you’re one of them, great! We’re glad you’re here!

Here is a friendly guide to help you (as a new user) get the most out of this subreddit, to help you reach your goals. This is a quick overview of what kinds of resources we have, and what kind of posting behavior we expect.

First, check out the quick start guide. It is short, and will get you started with the basic information you need to get started. Find it HERE.

Are you looking for a place to post your resolution? Post it HERE!

Are you looking for a place to post every day? Check out the daily accountability threads, that are linked in the sidebar. Accountability/Progress posts made more frequently than every 30 days (outside of the designated threads) will be removed.

Are you looking to add friends on various weight loss tools (Loseit, MyFitnessPal, etc)? Look out for our Track with Me Thursday threads. Soliciting members to join accountability groups/discord servers (or otherwise asking for personal information) is strictly prohibited outside of Track with Me Thursday.

Are you looking for a longer commitment? Check out the Lose it Challenges (find the sign-up stickied to the top of the subreddit starting in 2021), and sign up!

Check back often to the subreddit homepage, to see stickied posts on r/loseit: we will be highlighting reoccurring threads there, as they come up. As a sampling of what you can expect: find motivation from reading The Century Club on Thursdays (for users who have lost/need to lose 100 pounds or more), connect with other new parents in our Wednesday "Parent's Corner" support thread, or chat with other aspiring calorie-conscious chefs during our Wecipe Wednesday thread.

Still have questions? We’ve got answers! Check out our daily Q&A thread HERE.

Please note: a lot of the things mentioned above are best accessed on the desktop site. We strongly recommend checking r/loseit out on desktop (especially if you've only ever used the mobile site)!

Looking for more motivation and inspiration? Check out this post from your friend and mine, the incredibly successful u/hxcjosh23!

Still want more? Keep your reddit-dial tuned to r/loseit, as the fantastic Catherine and Donald Wygal from the We Only Look Thin podcast will be here in r/loseit on Saturday, January 16 2021 (beginning at 3PM Eastern Standard Time) to do an AMA event! Never heard of 'em? No problem! Check out their episode Comin' in Hot, which talks about some of the common pitfalls that can happen when you (over-)enthusiastically start a weightloss journey.

We wish you the best of luck in your journeys, and hope that you will use the resources of this subreddit. Here’s to a healthy 2021!

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2021 New Year's Resolutions MEGATHREAD

Happy New Year, everyone! Post those New Year's Resolutions here!

As a Life Pro Tip, try to make your resolution SMART: Specific, measurable, achievable, realistic, and time-based.

The last part (time-based) is what many users here have found to be particularly useful. For example: "I resolve to lose 25 pounds," is not very specific, and gives you no support (or plan of what to do), which can ultimately be difficult to stick to.

Instead, try: "I resolve to count my calories and log them in MyFitnessPal/Loseit!/Calorie Tracking App of Choice for 100 days." The ultimate goal you want (weight loss) will come from the specific behaviors you're targeting (logging your calories in an app every day for a period of 100 days).

Happy New Year, everyone! We got this!

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from loseit - Lose the Fat https://ift.tt/3rJ7OIE

Unsolicited comments about my weight during grandpa’s funeral

My aunt arrived from out of town to attend the funeral of my grandpa. I haven’t even thought about my weight loss journey since my grandpa died. It’s been blood transfusions and hospital visits and quick, microwaveable meals this past month.

I’m obese. Four months ago, I weighed 209 pounds at 5 feet 2. Today, I weigh 177. My aunt has always been the type to tell me to lose weight every time she sees me.

When she saw me yesterday, she was in disbelief, as if the concept of me actually putting in effort to lose a few pounds wasn’t possible in this or in any other universe. She asked me about it openly, in front of a few other people, and wouldn’t stop pestering me about it.

I was severely uncomfortable with the attention. This was a time of mourning, not a time for prying into the reasons of losing weight. The thing is, I lost an additional 5 pounds drastically because I lost my grandpa. I was in shock and grappling with a sudden curveball right at the end of the year.

I found out later that she asked all around, including the help and my mom, if I was dieting, if I was starving myself, if I was taking weight loss pills. They told her I was strict with my calories (CICO).

She confronted me again and demanded many times I tell her my current weight. Which I don’t see as a topic of great importance. She also commented on how I was going to fail with calorie counting and that I should only trust keto, because it helped her lose 7 pounds. When I finally told her I was 177 pounds, her response was, “so you’re THAT big huh?”

I was ashamed. People heard. I got over it quickly.

The point of this post? I need a space to vent. Sorry if you’re privy to the whining of a young adult. Comments like these shouldn’t bother me. Unsolicited comments about your weight loss shouldn’t bother you either. I exercise and calorie count for myself and the future I am fighting for, not for the opinion of a meddling aunt. I just wish people were more sensitive of the questions that they ask.

Anyway, I lost 30 pounds! I still can’t believe I actually had it in me. The new year is fast approaching and we have dinner with one seat emptier, but there is still good in this world to be found. To whoever is reading this, the only opinion that truly matters is the ones you make of yourself.

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Is being boney a sign of unhealthy weight loss

I'm trying to figure out whether or not being boney is a bad sign of weight loss. I eat pretty healthy, I don't actually count calories so I don't restrict myself - I just eat healthy and stop myself when I'm full. I also stopped a medication that caused me to gain weight, which probably helped my weight loss.

I don't hit the gym and instead I just walk for several km a day.

When I lie down I'm uncomfortable because my hip bones poke into the mattress or my ribs do if I lie onto my stomach. On my back or side sometimes it's my shoulder blades that bug me. It feels like I can count my ribs and when I sit down my butt always feels uncomfortable/too boney.

I don't actually look boney either so I have no idea what is going on (BMI says I am 19.5 too)

I want to stop myself from doing any more if this is damaging my body. I didn't think weight loss would lead to me feeling this boney. Or if there's any way to change this boney feeling

I'm a female who went from 175 -> 115 lbs. I am now 23 and originally I was 115 lbs when I was in my teens but I never felt this boney, so I don't know what is going on. I am 5'5

Any advice appreciated

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Terrible relationship with food even after weight loss. Starting therapy next week.

I (28F) have never openly talked about my struggles with food and I hope this is a good place to open up a little. Prior to Covid, I had lost over 50lbs and although I gained some of it back during quarantine, as soon as my gym opened back up I (safely and with proper precautions such as wearing a mask) started working out again to lose whatever I had gained. I go to the gym a few days a week, and I also stay active by walking and hiking with my dog.

However while staying active hasn’t been a problem, food has become a huge issue for me, especially since it is holiday season. Last year and the year before around this time I was pretty good about sticking to my diet, but this year, it has been so impossible for me to stick to healthy eating habits. Since Thanksgiving, I’ve found myself in a cycle of binging and restricting, and it is so devastating because for a year I had the healthiest eating habits! No fast food, no soda, low carb, intermittent fasting, never binged. All that was what helped me lost the weight I struggled with for so many years. (I have PCOS which initially made it very hard to lose weight.)

Lately, I can’t complete my 18:6 fasting even though when I first did it a year ago I managed to do it so easily. I crave all the carbs, all the soda, all the fast food. I try to ignore the cravings but after hours and hours of thinking about having the fries, I crack and give into my craving. When I go out to get food I get a crap ton of food knowing that after the binge, I’ll be restricting heavily for the next few days so I overindulge. I cannot find my self discipline like I did the first time and I’m becoming so obsessed with restricting, but that usually causes me to not only overeat, but overeat really bad foods.

I know I can’t outrun a bad diet, and if I don’t get my food problem under control, I will gain a lot of weight back, if not all of it. I signed up for therapy with a therapist who specializes in eating disorders, and my first appointment is next week. I’m scared because I really don’t want to be diagnosed with BED but I know I need the help before it spirals further out of control.

I really don’t know why this so hard for me when I was so successful the first time. :(

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Taking a break was a horrible idea

I started my weight loss journey in September 2019. After reading a lot about intermittent fasting I tried 16/8 which was met with a lot of headaches and dizziness. Then 18/6 which felt like a struggle, then 20/4 because I can! My goal was to lose 20 pounds. I'm rather short so it shows a lot on me.

Up until a week ago I was back to 18/6 and I decided to take these 10 days of Christmas as a break from IF and counting calories to celebrate losing 15 pounds.

HORRIBLE IDEA

I have never felt so bad physically and mentally. I did for sure cheat on my diet every now and then during the last year (damn you munchies) but never for an extended period of time.

Well calories don't count over Christmas vacation so I indulged. I stopped tracking my calories, stopped tracking my water intake and stopped if.

We'll let me tell you I haven't pooped in 3 days (sorry TMI) and every night when I go to bed I have to take a cocktail of pills so not wake up with a wrenching stomach pain at 4am.

Anyway back to IF after tomorrow night's dinner..

Let's start the year by making better decisions!

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Cure for Hating Vegetables

Hi! I’ve been a longtime lurker, but this is my first time posting. I wish someone would have told me this information years ago so now I want to shout it from the rooftops!

I’ve been dieting on and off for as long as I can remember and my biggest pitfall was always that I hated vegetables too much to actually fill up on them. I’m finding 1200 calories a day fairly easy and definitely sustainable now that I’m actually focused on filling half of my plate with the the healthy stuff.

When I say I hated vegetables, I mean I liked carrots. And that’s it. I tried so hard to like others like green beans and squash, but I genuinely just...didn’t. I’d sometimes make them or order them, but I’d ultimately toss them aside, which left me pretty hungry.

Over the last 30 days, I have literally trained myself to not only tolerate vegetables, but legitimately enjoy them! I got a large capacity air fryer during Black Friday (the Ninja Foodi Digital Air Fry Oven—the one that flips), but I think you can probably do most of these techniques in a regular oven.

-MAKE IT CRISPY. It turns out, a lot of veggies, like broccoli, asparagus, and omfg Brussels sprouts are absolutely delicious if you roast them until they’re crispy! An air fryer will be easier for this, but make sure you don’t drown it in oil and season away.

-Seasoning! I really can’t handle spicy food and I kind of thought all food was either spicy...or not. There’s a whole world of flavor out there beyond heat! My favorite blends are from Trader Joe’s and The Spice House, but you can use anything that smells or tastes good to you to dress up your veg.

-Consistency. I think this was the biggest thing for me: I was super consistent for about two weeks of eating at least a full serving of veggies every day, even if I didn’t love them. This forced my body to want them, which has now triggered actual cravings for vegetables!

-Don’t rely on your fallbacks. I still have my beloved carrots, but not too often. And when I do have them, I make sure they’re mixed with something new(er) to me.

-Don’t focus on swaps until you have the foundations down. What I mean is like, hell yeah I like French fries, but cooking butternut squash like French fries did not satisfy me and instead just made me mad at the squash for not being fries. Instead, I’m focusing on enjoying squash for what it is, and then I’ll try fun ways of cooking it, like as fries, down the road.

-GARLIC. That’s it—that’s the tip. Put garlic on it and it will taste better.

I really hope this can help someone because it’s certainly helped me more than any other weight loss truck I’ve ever tried. I used to not be satisfied if I didn’t have a starch during a meal, but now I find Brussels sprouts just as satisfying as potatoes. Let me know what other fun air fryer or vegetable tips you have!!

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30 Day Accountability Challenge - January 2021 Sign Ups!

Hello losers & happy almost New Year! Pucker up & get ready to kiss 2020 goodbye!

A new month is starting which means a new Daily Accountability Challenge!

This is the sign up post to make your goals for the month.

There will be a daily post for you to post your progress on said goals.

At the end of the month, there will be a wrap up to talk about your general progress & how you feel about everything! If you miss the sign up post, you're always welcome to hop in, the waters fine! You can also read everyone else's progress & commiserate, congratulate & whatever else needs ating. Your goals can be weight loss or general health related, creative, self care or whatever else you need to focus your mental energy on. We try to foster a supportive place to chat about your successes & failures & what you've learned from both.

Leading by example, here are my goals!

Weigh in daily, enter into Libra & report here: lbs, lbs trend weight. This feels important even when it’s not good. Because it’s not good or bad sometimes. It’s just a number. I want to take the power away and become a little more objective about it. It’s a fluctuating number that reflects my choices, the good, bad & ugly.

Stay within calorie range (1800): I need to get back to what made this more successful in early 2020. Meal prep, pre planning dinners & homemade coffee beverages. X/X days.

Exercise 5 days a week: I want to be chasing higher intensity stuff but this is pretty habitual. Also ordered an indoor exercise bike so I can have another at home option for cardio. X/X days.

Self-care time (journaling, beauty treatments, anything that fills the bucket): Always self care. So important.

Try a new recipe once a week: Hoping to try new meal preps. X/5 weeks.

Express mindfulness and or gratitude: Trying to stay grounded over yonder. Fighting the good fight.

Now your turn!

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25 pounds 3 months

Went from 203 to 178.

https://imgur.com/gallery/gElLUOB

I know this sub is usually about massive weight loss but this sub inspired me so I thought I’d try to inspire. For background I’m 21 and played high school sports. But being three years removed from practice everyday to beers everyday in college I certainly was packing on pounds. If this sub taught me anything it’s that the time you should start is today. So inspired by all of you souls I committed to calories and weights. I didn’t pay attention to the exact numbers but would check out the labels and try to get all my food to around 2,200 calories a day. If you’re hungry eat vegetables that’s a pro tip. I eventually got down to 1,800 a day and that seemed the same becuase I did it slowly. Basically eat what you want but calories matter, so track them-“ish”. And then I worked out to look how I wanted. For example I wanted abs, so I did a shit ton of abs. If you want arms do arms. Don’t let the gym rats shame you into lifting “only to look big”. If you need cardio (I did clearly) that sort of needed too. It sucks and can be avoided but it slows down the results and honestly cardio highs are worth getting to. Enough of that shit and you’re gonna feel like Jordan Belfort. And to further emphasize how the numbers don’t matter of the weights, I promise you no girl has every asked me my bench. Don’t get caught up in the weight number get caught up with the mirror. Be in tune with how you want to look and always keep that thought in your head when you work out. I missed days and I ate bad some days, but through this sub I learned, who cares becuase it is what it is, what are you gona do about it now that you’re regretting it. It always made me get back to the grind without giving up. So thank you all, and I hope to help and inspire someone along the way.

And yes my mom painted my bathroom in those three months ahah.

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Need weight loss insight

Hi Community,

I’ve been thinking about writing this post now for weeks; but didn’t know where to start and didn’t want to be long winded. I feel quite stuck. I’m 42F and gained 20 lbs since last year. I will bullet point for the sake of brevity.

*First diet was at 11 years old. I calorie restricted and lost about 20-25 lbs

*Weight fluctuated but truly remember 3 big loses throughout adolescence (11 to 19 years old)

*Starting at 20 years old, I managed to maintain weight for almost 20 years (diet and exercise).

*Now I’m bigger than I’ve been in my adult life and have very little will power to continue whatever diet changes I attempt to implement.

*I feel sluggish and all I want to do is sleep.

*I don’t feel as big as I know I look now. Pictures of myself are eye opening. My dad made a comment about my weight gain days ago that stayed with me. My mom would have been the one to help me with weight loss, but was diagnosed with an awful disease 4 years ago and isn’t aware of this change.

*I eat out of boredom, anxiety, when socializing, or I just convince myself that I’m not overweight and can eat some more. I eat on autopilot.

I would love to hear some insight and/or your experiences on taking control of my life.

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