Monday, May 31, 2021

F/20/5’2”/SW:160/CW:153/GW:125/ It’s Finally Working!

I’ve never posted about weight loss or any adjacent topic before. And for a long time, my weight didn’t bother me—it just existed. I previously had been a competitive long distance swimmer at 135 pounds of pure cardio driven muscle. And I took that for granted.

After quitting swim, I ate little—which made me not think to why I had gained so much weight. And I finally wanted to step up and think about it. I did a week long food journal to realize my one and a half meals a day were adding up to almost 3,000kcal. Which is…. Clearly not ideal.

I kicked it into gear doing 1800kcal a day, 33/33/33 on macros, and…. Saw no progress for 3 weeks. Thought to myself, “That’s okay, that happens” and kicked it to 1700kcal for another 2 weeks— not a single pound dropped, still 160. At this point I was panicking and was in what felt like a worthless death spiral. I kept with it, no cheat days at all in regards to calories and dropped to 1500kcal.

This was a struggle for the first week, I couldn’t regulate times when I ate very well and was incredibly sluggish and ill feeling the first week. I’m thankful that this got better and now it’s just part of my schedule. So 3 weeks later, I’ve lost about 7 pounds. And I’m finally so excited to see some progress and really wanted to share— as I didn’t think it was worth sharing before when I had not lost any weight—although I had been determined, dead set, and consistent.

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from loseit - Lose the Fat https://ift.tt/2SO5gM4

Day 1? Starting your weight loss journey on Tuesday, 01 June 2021? 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.

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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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?

Community bulletin board!

Need some questing buddies?

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

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Struggling with my next decision

Hi all Just for a little context, I am 20(M) and have been on my weight loss journey for the past 8 months. in October, I took a little time with myself to reflect on the poor health choices that I have made and decided to make a change. I started at 250 pounds, and now at the time of posting this, I am 175 pounds. I feel amazing, and it has been one of the best decisions that I have made. It has motivated me to do many other things in my life that I never thought that I would do. For example, today the infamous memorial day CrossFit workout, the Murph challenge, never in a million years would I have thought that I would do it, but did the entire thing in 42 minutes. but today, after working out, I did a little thinking about what is next for me, and honestly, I have for the past month. I want to gain some muscle and prioritize lifting because through this entire journey, I found a passion for it. One of the things that I am struggling with is knowing that I will have to increase my calories, and as expected being restrictive on my diet, I will gain a little bit of weight. The issue that I have with that is I am terrified of gaining weight back. I busted my ass for the past 1/2 a year, and am struggling to come to terms with knowing that it is something that is going to happen. Any help or clarification would be greatly appreciated.

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in that awkward phase of my weigh loss journey

F23, SW: 398lb, CW:333.4lb, GW: 175lb.

Ive been on my weight loss journey for about 7.5 moths now and have lost roughly 65lb. Idk if anyone relates but im in that awkward phase where I can notice a nice deal of change in my body and ppl are also starting to notice. But Im still hella fat and every part of my body looks the same but just smaller lol. Like clothes are getting looser, smaller clothes are now fitting, but at the same time nothing looks good. I know this is just a phase and Ill be seeing more results soon. I know eventually Ill get to a weight and appearance where ill be happy and like what I see. But it just sucks to wake up and look in the mirror after all this hard work and working out to still not like what I see. Anyone feel the same?

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Some days it is difficult to find joy outside of food

I have lost 14lbs since January, which I am proud of and continue to remind myself that I am farther than when I started, but this past month has been a struggle.

It may be coming down on me harder right now because of my PMS, but it's difficult to find joy in activities outside of food. I have tried to take action and do things like take a walk, read, watch tiktok, draw, listen to a podcast, take a bath, put together Amazon wish lists, video games, Youtube...etc. I end up feeling more depressed. Food is much easier. I am so sick of food being this drug over me.

I am trying really hard to make sure I eat my fruit, veggies, and protein while including fun foods throughout the week, but it is still hard and weight loss is hard. These kinds of nights are so hard.

I just want to eat to feel good, but I went to my doctors and my blood pressure is slightly elevated so if I eat continue to over eat, my health will decline and eating is just going to put a bandage over my problems for a short time and I'll only feel worse afterwards. I'll probably feel better in the morning. I'm just trying to do something like write this post so I don't go into my kitchen and overeat. I live in a small apartment so I am also sitting outside on my porch to try and get my self away from the kitchen. I want to make it through this night. I know over eating tonight will not kill me, but neither will not over eating.

If anyone has figured out something they look forward to outside of food, feel free to let me know. I could use some ideas that maybe i haven't considered or seen on a top 50 things to do list via a Google search ;n;

TL;DR trying to get through this night and not over eat. my alternate activities aren't bringing me as much joy as food. PMS is probably a factor too

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How much protein actually matters?

So I've been planning what to eat for dinner, and in order to hit my goal of 135 g or protein (2 g per kg of weight), I have to basically make a shake with protein powder, greek yogurt and a bit of raspberries.

And the total still comes up to over 1600 ccal, while I wanted to stay below 1400.

So I was thinking: does eating this much protein actually matter? I workout regularly, but since gyms are still closed, my workouts are mostly running, HIIT with kettlebell, bodyweight and heavy jump ropes, and biking. I used to lift heavy back when gyms were open.

My workouts are pretty hard. I know it's a myth and everything, but unless I'm sweating buckets and my pulse is over the roof, I don't consider it a workout. I also kinda eat a lot too, so that contributes to slower weight loss. Sometimes I have binge episode.

My current goal is to be a skinny bitch.

And I want to be honest with myself. I don't care that much about fitness goals or feeling good — I'm already feeling fantastic, I'm strong and can run for a long time. It's all about vanity — I just want to be skinny.

But now, I feel like I don't really engage muscles all that much.

So question for the audience: does it really make sense to eat that much protein? Or should my priority just be less calories? Does anyone has experience of losing fat while increasing protein intake — with increased calories? Or maybe it's the opposite — cutting calories including protein calories, bumped your weight loss?

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27F/SW178/GW120 Quit bad habits cold turkey - still alive 10 days in - cheesy emotional depression talk warning

I just want to share a couple thoughts of mine, after an introduction. Forgive me if my English is weird, and forgive me because I will be EXTREMELY lengthy and cheesy- read this post like you would read the diary of a cringey 12-year-old girl.

I will talk in absolutes, but please keep in mind that all of this comes from personal experience, so please don't be offended if you don't agree with me. Everyone is different and I just hope that someone can relate. If you don't, that's okay, and I'm open to any opinion.

I'm an Italian 27-year-old woman. I've been overweight since I was 13, but my weight fluctuated a lot - from 135 (which actually looked good, even if I'm 5'1), to a scary 190 lbs during the first COVID lockdown. Now I weigh a mediocre 180lbs, BMR calculators say I'm moderately obese. Many times I went on a weight loss journey, many times I failed and sometimes I won, only to keep the weight down for not more than a couple years. Starting this month, after seeing some really ugly birthday pictures of mine, on a particular birthday that was very important to me, I decided to go on this journey for the last time in my life.

The reason this birthday was so important to me, is because I finally healed from depression. After 10 years of professional therapy, and hard, exhausting work on myself and on personal goals. Of course "healing" is not something that happened overnight. You do small steps, one by one. Then you realize you start feeling things you could only remember from your childhood, happy and sad things. You start seeing colors. You start feeling love. You stop being destructive when bad things happen. You realize you're tired to punish yourself for your mistakes, and that it's useless, childish, destructive. Then you finally pass a university exam, fall in love with a healthy person, start making music or finish a beautiful painting, or you have a beautiful dream. ... and then you realize you're just living with no impediments, that you're having healthy thoughts, that you feel every emotion you should feel, be it positive or not.After all these years I can say for sure that being overweight is linked to depression, but it's the latter that causes the first, and not vice versa, something I hear and read almost everywhere.

Surely, being overweight is very bad for your mood and social experience, but saying that being "fat" is a reason to be "depressed", after all this work on myself, is very very wrong and harmful, a criminal statement if you ask me - since many vulnerable people are subject to it. I was mentally ill because, during my childhood, I wasn't cared for properly, and the adults in charge couldn't have a healthy, supportive relationship with me, during my most vulnerable years. That's it. That's why I couldn't eat in a proper way, that's why I found comfort in bingeing, that's why a healthy, feminine body image wasn't something bearable to my weak mind, and bottom line, something I was so afraid of. Many times I blamed my failures on my weight, and many times, when I wasn't fat, I bragged and felt that my successes were based on my good looking body- a very, very sick mindset. I am one of those people that can hands-down guarantee that if my therapist wasn't there, I would probably be dead.

So going back to simpler stuff. Now that I felt various definite signs that my mental illness is over, and hardships are just hardships, my weight is not something that scary anymore. It's something I've been packing on myself for years, and that I can overcome without being tragic about it. My birthday pictures are horrible and I look fat compared to my friends- so what? That's just fat. That stuff doesn't define your worth, guys.

I realized this is the last step I have to take to get rid of my "old" life. After a couple days of just getting comfortable with tracking my calories, I made a simple diet plan and decided I would follow it the following day. Then I started following it. After 10 days, the weight is definitely falling off. No hunger, no cravings, no wish to binge. (I only miss the idea of eating gelato with my friends lol.). No comparing myself to Instagram models, no wishing I could do this in 10 days instead of 365. After beating depression, everything is just a silly, fun, challenge. I discovered Vinyasa yoga, I'm feeling all of its day-to-day benefits, and I'm loving my body - not just its chance to "look fuckable", but the way I can walk, run, eat...

So, other than just expressing how I feel, I just want to tell the people who can relate to the depression part- if you struggle with weight, if you binge eat and hate yourself for it, don't try to ignore the fact that your problem is not your body, but something deeper that was just hurt and needs to be cared for. Your external image will follow your internal image just once you are ready to approach what probably is one of your most insignificant issues. If you start a diet or a workout plan based on hatred and shame, it will never work, just add up to something bigger.

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

Starting out as a mess. Hello!

A little less than a year ago, I peaked at 356 lbs. I had just had an episode of psychosis and had bad inflammation and my feet were practically double their size... which for some reason happens to me during psychosis in the past 5 years or so? (I have bipolar.)

The next doctor visit I was 342. My weight had been around 340 give or take 4 pounds through the beginning of this year. After my most recent doctor visit in January, I hadn’t weighed myself. I really just didn’t care. I didn’t take my metformin. I ordered doordash almost everyday. Depression. Complete and utter “I do not care about myself” depression.

For some background: I’m 5’6.5”. I’ve always been on the heavy side but had two good rounds of losing weight. First at 21-22 I went from 196 to 170 (plateued at 170). Then at 26ish I went from 242 to 205. So I know how to lose weight. But every time I have a psychotic manic episode my meds get jacked up and I gain a lot of weight very fast. One day I can run 3-5 miles straight and then after two months, I can barely walk a mile. I pretty much gave up in 2016.... Some bouts of exercise here and there but in the past year or two, close to nothing.

Also I have polycystic ovarian syndrome working against me in addition to all the psych meds with weight gain as side effect- seroquel, lithium, lamictal, sleep medications.....

Last week Sunday, I snapped out of my depression- at least the really deep stuff. I came up with an idea for a project that I can do long term that I would enjoy and could potentially lead to making some money. The next morning I tested my blood sugar for the first time in months and it was 370. Yeah, I decided to start right then and there, starting with cleaning my absolute mess of an apartment, taking my metformin and going to a big target for workout clothes, healthier food, and 2000+ steps for the day lol...

And although I could probably push myself to walk 2-3 miles, 1.5 miles is uncomfortable. On Tuesday, I weighed 330 lbs and was confused. I googled high blood sugar and saw one of the side effects is weight loss due to muscle atrophy. Yikes! So I might have lost as much as 8-10 lbs of muscle.

I’ve walked my little 1.5 miles 5 out of 7 days this past week. I just realized my apartment building’s brand spankin new gym is open and it is a NICE gym. (I went for the first time last night.. it opened right before COVID and had to almost immediately shut down.)

I am cutting my sugar as much as possible. I have a little stash of sugar free candy and have a piece if I have a craving. I’m gradually replacing my dairy products with plant-based stuff. I signed up for a keto dinner mea delivery thing. I’m not doing full keto, but I don’t like cooking and grocery store frozen dinners usually have pasta or rice and low carb works best for PCOS.

This morning my blood sugar was 209 and weight was 327.

My biggest fear is loose skin. I got every supplement under the sun, body exfloiating stuff, and creams.

Hold me accountable? I’ll check in at 300 lbs.

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I’ve lost 6 lbs in two weeks but I see no difference, help!?

Lost 6 lbs in two weeks no difference!?

Hi I am a 20 year old woman and I’m on a weight loss journey, at the start I weighed 9 st 6 lbs and now I weight 8 st 12, I am aiming for 8 st 6.

However I do not notice a difference at all in my body even though I have lost 6 lbs so far, I have worked out how many cals I need to eat to lose weight (1300) and have been eating either that amount or less daily.

I am 5 ft 6 and have been trying to lose this weight just through diet, Have been doing little exercise such as daily walks for an hour but that’s about it, most of my weight is in my legs and bum so I’m aiming to lose that, I just thought after losing 6lbs I would notice Atleast a small difference but I haven’t.

How long will it be since I notice a big difference or will I not notice any at all losing a stone? I have read a lot about water weight so could it be that? Thanks.

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from loseit - Lose the Fat https://ift.tt/3yR7lrm

NSV: I took "before" pictures.

I've already been through this and thought it was the last/only time.

I'm deeply ashamed that I've put on 60lbs.

Last time, I was a fucking mess. I went from >300lbs to 197lbs in under a year. I was overly restrictive a lot of the time because I became addicted to the weight loss on the scale - when you feel like shit for being fat your entire life, seeing in that number that a better future is possible gives you a sense of euphoria - or at least for me.

I did not understand nutrition. Also didn't understand the real risks in being overly restrictive. My goal was to get skinny so I could find someone to have sex with. Not a bad goal but not my goal now.

I maintained for a couple years, but I gained weight because I was depressed. In 2020 I was stuck inside, in a very bad dead bedroom relationship, miserable at working from home. I'm leaving the apartment, dumped the boyfriend, and am back in my office with the gym downstairs - which has helped me a lot. Still not 100% but getting there.

What I want is to be healthy. I couldn't give a shit if anyone wants to have sex with me. Four months ago I took my father to the ER with heart failure. He's obese, abuses alcohol, and uses tobacco. Same age his father had a heart attack and died. If I can't stop fucking around I'm looking at another 30 years alive if I'm lucky, because I know where this leads and have seen it.

I've decided to eat at a realistic deficit for someone who is a 6'4" man. I eat vegetarian because it makes me happy, the last few days I've eaten good, balanced meals and taken my vitamins. Starting in a couple hours, I am going to run for no more than an hour each day - only because it makes me happy and is great cardio, I'm not going to use it to try and burn extra. Starting tomorrow, I'm going to gradually work back to my 5x/wk weight lifting routine and try to keep consistent with that. The first week of July, I'm going to see a therapist to discuss my depressive year and get some help.

I'm not a big drinker, but have decide to make the commitment not to drink alcohol because it was a factor in familial health issues.

I took my before pic today. Even in the mirror I see myself in every day, the picture just looks terrible. But I'm proud, I've been dreading this. It's good to look at myself this way, feels like less bullshit.

On May 31, 2022 I will take an "after" picture. I am also fulfilling a childhood dream of joining the Navy on that date, since I'll be within the weight standards to do so.

I no longer feel like I'm trapped in a daze or don't have control over my life. I feel empowered and happy, I'm making the right changes.

I just wanted to tell someone. You all are awesome, and we are all going to achieve what we want if we put in the time and effort!

Also lost 1lb the last few days where I've made changes. Off to steam some veggies...

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I need help

7 years ago before my pregnancy I frequented this subreddit and lost 80lbs. I was at my absolute smallest since high school. I used MFP and went to the gym 6 days a week.

Ever since pregnancy I’ve been overweight. I would try every diet and exercise regime out there and nothing would stick. I’ve been to therapy and I’m slowly starting to feel some self worth.

But this pandemic..... this fucking province (Ontario)..... being locked in for what feels like a year and a half... having to teach my son because the schools are closed. I can’t seem to find any reason to lose the weight I so desperately need to lose. I am the heaviest I’ve ever been. Drinking 3 nights a week minimum. Eating cheap carbs to save money since I’m not working as much (the price of fruits and veggies here are insane with a pack of lettuce at $7). I’m so sore probably from being overweight and too depressed to do anything about it.

My husband and I have a Weight machine and a bike and I just don’t use it. We’ve tried walks but our 4 year old likes to stop and smell the flowers every 3 steps lol.

Can someone offer some sort of advice to help me get started? I am at a loss and in desperate need of weight loss. Please :( I want to feel good again.

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Hardcore May is over!

Well my hardcore May went great. I'm down 6 pounds this month and it feels so motivation to finally break that plateau. 2 pounds from breaking 170 lbs and so excited.

what I learned from this month:

  • an accurate fitness watch is so helpful. my old ripoff watch never read my heart rate and the preset calorie estimates from Google fit were too generous. Since I've been using a proper fitness watch with heart rate monitoring my extra calories burned is so much more accurate. since I've started using those I am losing a lot more weight as I'm eating back way less calories.

  • it is helpful to eat back SOME of your workout calories especially if you have a crazy active day. On days when I was going hard for 8 hours and clocking 1000 extra calories burned, I generally needed to eat back about half those calories to avoid getting hangry. but in days when I just get an extra 200 to 300 calories from walking or playing with my son, not eating back those calories resulted in more weight loss with no misery.

  • an iced latte with milk is just as good as an iced cappuccino, especially from my local coffee shop. half the calories and so refreshing

  • it is good to have others know about and support your weight loss. not to nag you, but to remind you of your goals when your just not feeling it. a gentle nudge to just get up and do something, anything, is so helpful.

  • 10 k steps is totally doable and even 15 k is pretty reasonable with just 3 prolonged active periods in a day (walks, playground, ringfit, stairs, etc.) unfortunately I didn't get to go to the gym as its closed for the lockdown still. hopefully I can go back in June.

  • hourly squats and pushups are a better idea when it's not flipping hot and you work in a no air conditioning office. bring a change of clothes and sunscreen for the summer as I am going to be a sweaty mess after my lunchtime walks.

Now if you'll excuse me, my partner is getting DQ ice cream cake tonight for his birthday, and you better believe I'm having a slice! but first got to do some ring fit and some walking to make sure I've got the spare calories on board.

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Shopping for clothes is now something I enjoy instead of dread

I've lost a fair bit of weight this past year though straight up CICO and casual exercise and, understandably, all of my pre-weight loss clothes don't even approach fitting anymore. This is particularly an issue for any sort of professional wear as the pandemic meant I did not need to purchase any while losing weight like I did with more casual clothes.

Since I'm finishing my weight loss journey I decided to go shopping to start rebuilding my button down collection. I always hated shopping for clothes. I hated looking at myself in the change room mirror, seeing how I barely squeezed into whatever I was trying on. I hated praying that the largest size in the store, usually an XL, would fit while there were stores like the Gap where I knew even the largest sizes were too small. It always made me feel awful.

So this time I grabbed some mediums, a size that seems to usually work these days, in a few styles and headed to the fitting room. One of the shirts fit quite nicely, but another was surprisingly loose. On a whim I decided to see if a small would even fit, and, while it was certainly fitted, it looked good and wasn't even tight like some XL used to be. I realized that I was enjoying looking at myself and seeing how the clothes fit. Even more importantly, I no longer cared whether the small fit because that would either mean I just went a size up or that it just wasn't the right cut.

So I bought my first size small piece of clothing since...who knows...I was a small child? Even then I'm fairly sure I was on the larger end. It is surreal now to even think that I would buy a size small but its also a sign that there no longer stores that I should fear entering to shop. I don't feel much different after losing weight in many ways, but this is one area where there is a major change.

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Maintenance Monday: May 31, 2021

If you've reached your goal weight and you're looking for a space to discuss with fellow maintainers, this is the thread for you! Whether you're brand new to maintenance or you've been doing it for years, you're welcome to use this space to chat about anything and everything related to the experience of maintaining your weight loss.

Hey everyone, here's your weekly discussion thread! Tell us how maintenance and life in general is going for you this week! And if you missed last week's (or simply want to reread), here's a link.

If there's a specific topic you'd like to see covered in a future thread, please drop a comment or message!

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Small victories to celebrate one month of this journey!

Hi r/loseit! I've been hanging around this sub for a while now but I didn't officially take weight loss seriously until about a month ago when some health issues came into play. Long story short, doctor said I need to lose weight.

It has been challenging to make changes to my lifestyle but surprisingly not as bad as I thought it would be. I cut out dairy, cut down on bread/rice/potatoes, started eating salad for lunch, cut down my portions to a real serving size, and started CICO. I've been exercising regularly by walking/jogging, biking, going to classes at the gym (never thought I'd be doing Zumba but here we are!). I switched from soda or juice to coke zero or lacroix. I'm working on learning to eat only when I'm hungry and not just when I'm bored or think about food.

Today, I finally started to see the changes. My face looks different. My stomach looks smaller. My clothes are looser. I dont feel stuffed all the time. My skin is clear. My rings fit more comfortably. My bra isn't tight. And I'm only 2 lbs down on the scale???

If this is what my life could look like with just a month's worth of work, then bring on a whole summer of good health habits! I'm ready for it! I have a long way to go before I'm at my goal weight but this start is encouraging.

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Sunday, May 30, 2021

Thing they never tell you: weight loss is awkward

32F, 5’7”, CW: 214, SW: 234, GW: 150ish

I’ve been on a plateau for a few months and have admittedly been stressed out and mostly just trying to keep the weight I lost off (with some success).

I have started my research, which is a very physical job hiking through the forest for several hours a day, crouching and looking at plants with a big heavy pack on my back. I also hike on the weekend with my dog every other week or so, and the “down time” at my job also involves things like agricultural work, such as digging holes and shaking out dirt from sod to plant trees for an orchard. I also strength train with body weight exercises. I am not really paying attention to calories except a general goal not to eat crappy foods.

As a result of all this, I have begun losing fat, but not weight. I am two pounds heavier on the scale but my pants are comically loose. I have a shirt that has not fit in two years that is almost comfortable, but not evenly: loose in the shoulders and chest, still a bit snug on the waist but not too much so. Parts of my face look uneven, but my glasses are actually loose. I’m not yet ready to shed my max weight clothes quite yet, and I can’t slip back into all my old clothes yet.

Having never lost this much weight this quickly before, I am surprised at how awkward it is, physically. I have accepted that my body is going through a large change, but it’s weird and uncomfortable to be able to see it day in and day out until I’ve begun to normalize.

Anybody else experience this or is it just my weird body?

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I maintained my weight during a 2 week visit from family!

31F 5'2" SW 165 CW 139 GW 135

I did keto for about 4 months, and after reaching my first goal weight I transitioned back into carbs about a week before we had a 2 week visit from family (SIL and her husband). I knew we'd have a lot family meals including lots of carbs (and alcohol) and I wanted to enjoy myself, but was also scared about ruining all my progress. My last weigh in before their trip I was 139.7. A week into their trip, I was 139.7. They left yesterday, and today I weighed 139.7! This is a big milestone for me. I typically tend to go all or nothing with my eating habits. While I definitely watched what I ate and modified portions/macros/timings of other meals to fit around their schedule and what I knew would be on the menu, I did indulge with sweets, alcohol, and more carbs than I've eaten this year. However, I also exercised a lot (indoor cycling and strength training), which I think was key for not gaining weight during this time. I always see that diet is for losing weight, exercise is for maintaining. This makes me feel hopeful - if I can maintain weight loss around a lot of temptation, I should be able to do it long term as well!

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Day 1? Starting your weight loss journey on Monday, 31 May 2021? 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.

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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Day 0: Starting at 5:00am EST

I just took the first step and signed up for 5:00am weekday classes starting tomorrow at Burn Bootcamp and I got my mom to join me to keep me going/make me feel obligated to go (though she’s starting Tuesday as she’s been working all week and watching my toddler all weekend and needs a veg/lazy day). If I don’t have a steady gym partner then I slack off and end up ditching entirely.

I’m 24f, 5’5” and 258lbs, size 20-22. I don’t 100% care about weight loss as I understand I can and likely will add muscle mass but I’d like to at least get back to a 14 or 16 and have more energy to raise and play with my toddler.

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Confidence

M20, 5’7”, SW: 92kg, CW: 70kg/154lbs

So today was the first time I took full body pictures after my 20kg weight loss. It was the first time I actually felt so so so confident taking full body pictures. It’s crazy because I feel and look like a completely brand new person, even my siblings didn’t recognise the new me and were surprised. At times it’s a bit weird because I genuinely don’t recognise my new self and I get like a really strange sensation not sure how to explain it😅.

But anyways I thought back to my former bigger self and I really do pity him, he went through so much to get to where I am today and I know this sounds a bit weird but I do wish he had the same confidence back then that the new me has today, life would have been so much easier. But hey it’s in the past now and I’ve kinda learned to make peace with it so I can finally move on.

However, after a lot of thinking I’ve come to the realisation that I use to use me being fat as a “scapegoat” I’d say for a lot of my problems. For example not wearing certain clothes because I would think that it wouldn’t look nice on me or not talking to certain girls because I thought that they’d reject me because of my weight. But that was never the case, it was all in my head because I was such in a negative mindset at the time. Now that the weight has come off I’ve had to address those problems because it wasn’t actually about my weight, it was about me!

Which is why it’s essential to love yourself and be comfortable in your body no matter what before the weight loss journey. Or learn to love yourself day by day whilst you’re on it, even if you’re not on one! It may be hard but I promise you, you’ll never regret it.

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Measurements to sizing

I am so confused and feel really dumb right now. I have lost 60 lbs l, still need to lose plenty more, but right now I need to buy some better fitting clothes. Where I am, dressing rooms are all closed, so I cant try anything on. I have measured myself, I probably should have measured at the beginning before losing weight also. But when I do my chest/waist/hip measurements, and compare it to a chart, it says i should be wearing like a 3x. But my clothes all fall off of me now. Like a size 18 womens Jeans, they fall off me while I'm cooking. So, maybe I am measuring wrong, but I keep doing the measurements and the numbers I am getting are not translating into clothing well for me. I suppose I was probably wearing the wrong size all along. But I have not a Damn clue what size to even attempt and I cant try them on. I feel embarrassed by the measurements.... heres what I got today - 46 inch waist, 48 in hip. But my size 44 mens, and size 18 womens, pants fall off of me. Starting weight was 320, and I am now at 260.

Any tips, I am honestly scared to go clothes shopping because it has always been such a deflating experience. I feel good about my weight loss til Iook at these numbers.

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How to transition off Keto

I was going to post this on r/Keto, but the people over there honestly don’t seem to like when stop doing Keto or talk even remotely negatively about it

So for the past month (35 days to be more accurate) I’ve been doing the Keto diet to help with my weight loss, as I had hit a plateau and was stuck hovering around 220lbs for months. 35 days later and I now weight 196.2 (the lowest I’ve weighed in five years!!!). The diet definitely worked for me, but it’s been miserable. I don’t really enjoy eating food anymore and I’ve been so tired and energy deprived that it takes me a week to recover from doing a basic workout. Now that I’ve broken through my Plateau quite substantially I’d like to transition back to a more normal weight loss diet.

But honestly, stopping Keto seems really intimidating. I know that it’s a gradual process, so I’m planning on adding back in 20g of carbs a week until I hit 120, which is a good amount for standard weight loss. have no idea what my Macros should be or what percentage of my calorie should be protein or fat, and I’m terrified of messing up my transition back to eating normally and gaining the weight back.

If it matters at all, my current macros are 20g carbs, 94g protein, and 117g fat.

Has anyone else ever transitioned off Keto before, and if so would I be able to get some advice? I’m finding so much conflicting info online that idk what I’m supposed to do.

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Just a rant about bloating

So I'm kind of sad right now and I don't think anyone else would really understand me right now.

I started my weight loss in july 2019. I have lost half the weight so far (-25kgs) I am 72 kgs but I'm quite short (157cm) so I still look quite chubby. The thing is that I have trouble with pcos and thyroid. They are not that bad since I don't need medication yet but they are messing with my metabolism and my doctor has warned me about it. I can't lose weight unless I eat less than 1000 cals per day. That made me get on a diet for a while then spent some time in maintenance. I'm kind of tired because the last couple of months since January I can't seem to lose weight. Every time I start my diet I end up binging. I know it's because I overly restrict. So in February I tried eating 1200 cals a day. I was not hungry but I did it for three months and I only lost one kg . I was so disappointed I gained it all back in a binge. This week I started my diet and it's going fairly well. I don't feel hungry . Maybe because it's summer and I'm more hungry in winter. I don't work out because I don't have the time really. I've lost one kg so far in a little over a week but ....

The last 3 days I've been so bloated I look 7 months pregnant and I feel so constipated.I'm expecting my period (it is a few days late) so it's natural but this hasn't happened before usually it would happen the day before my period and it would leave on my first day of period. Now at 72 kgs I still look chubby but I'm kind of small in my tummy and waist. I looked lean a few days ago but now I look like I carry a basketball. And a big one at that.

I was already feeling kind of bad but I was keeping it cool until today...

A friend of mine called me and asked me if I wanted to go on a trip with her and some friends of hers on Friday (in 5 days). They will go to an island nearby. Now I'm so sad. What if I look so big by then. I said yes when she asked me because it's one the second outing after lockdown rules were armed in my country. I also want to meet new people and socialize . But when all of my clothes look so tight on me and there is fat rolls over my jeans that looked loose a couple days ago I get this urge to decline. I was always like that. Even when I was a teenager and at 50 kgs I declined even to the thought that I might look fat on the day of an outing.

I want to go but I also want to feel good in my body. This hasn't happened to me for the past 7 months I was in lockdown. Why does it have to happen now? I feel like I want to cry. The only reason i don't is because as a person I can't cry except in really bad situations like death or smth.

I'm also scared that if I go and feel uncomfortable I will be quiet all day and feel like everyone judges me even though that's not true.

I'm desperate. I need this bloating to go. I need my period to come before Friday. I don't know what to do. I just. I just want to live life and not care about how I look. But at the same time my problem right now is not my weight or how big I am but the bloating.

Oof... I really am lost and sad and feel desperate and like things are out of control. Why is my body doing be so dirty? Why didn't I lose weight all of those months ? If I had lost more weight would that bloating bother me now.? Probably yes but still I can't help but think that way.

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30 Day Accountability Challenge - June Sign Ups

Hello lovely losers,

It's almost June!

For the newbies to the sub reddit, please start here, so much good info!

https://www.reddit.com/r/loseit/wiki/quick_start_guide

https://www.reddit.com/r/loseit/wiki/faq

And hey, maybe it’s not a bad idea to review them anyway to you returning conquerors. I do occasionally to remind myself of the basics.

Here’s what we do in the DAC my friends!

This is the sign up post (and day 1) to outline your goals, weight loss, self care, creative, whatever keeps your motor going.

There will be a daily update post for you to chime in about how day whatever is going!

At the end of the month, there is a wrap up post to reflect on the progress you made or didn’t make & what you learned. Learning is progress my friends!

We try to foster a supportive, caring place to discuss the actual day to day of deficits & counting & caring so much about how we fuel our bodies & lives. So be kind, interact if you like & hopefully you feel supported by the internet version of a push up bra! Leading by example, here I go!

Weigh in daily, enter in Libra & remove moral judgement/stigma/shame directed at yourself about it: I am more than just this number.

1800 calories (tracking in 5 day cycles, weekends at maintenance):

Exercise 5 days a week: Loving it. X/X days.

Alone time to word vomit into journal: I need to be making more time for this. Got some lists to make, goals to conquer!

Gratitude list: Today I'm grateful for - Very important to my mental health & feeling grounded.

Your turn kids! Hit me with your best goals!

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Going on a whole foods diet reset and I'm excited!

I'm very excited because I've finally decided to really give weight loss my all. I've decided that this week, I'm eating only whole foods as close as I can to their natural state, and exercising 30 minutes per day. It doesn't matter if I'm sad, upset, really craving something else, I don't care. I need to show myself that I can do it so I can jump start my weight loss and hopefully kick a bit of sugar dependency. My meals are looking like this, feel free to suggest any tweaks:

Breakfast: 2 eggs, 1 slice of whole wheat toast, cottage cheese, coffee

Lunch: Snack plate consisting of turkey, cheese, sliced bell peppers, cucumbers, baby carrots, and a fruit (either strawberries, an orange, or an apple)

Dinner: Chicken breast or fish filet, steamed broccoli or brussel sprouts, rice or roasted potatoes, and salad

Snacks (if needed): Fruit, yogurt, nuts, boiled eggs, sliced veggies, apple with peanut butter, milk

I can't do IF or keto or anything super restrictive like that because I have a history of disordered eating, but I'm going to limit myself to eating only before 8pm. I have also downloaded Lose It! and have the ability to track my macros and calorie needs that way. Thanks for looking!

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I feel like I have failed myself. 26F, 5’7”

Hi all.

I have been on a weight loss journey since June 2019.

In June 2019, I began working out 4-5x a week, eating keto, limiting my alcohol intake, and socializing less to avoid the temptation of unhealthy foods.

I began at 350 lbs. and last year, I got to my lowest weight of 225 lbs. I felt so happy, I was running, getting stronger, weightlifting, eating right, tracking my calories, and drinking plenty of water.

Then January 2021 hit and I really, really, really wish I fully understand what I did to self-sabotage myself. Hanging with friends more often has definitely led me back to eating unhealthy/drinking and I think because things are going back to “normal” I’m overindulging since last year was so constricted.

I jumped on the scale today and found that I’m 275 pounds. That means I’ve gained 50 lbs. since January of this year. I have felt physically ill and cried so much today, I am so upset with myself.

I told myself today is the last day I will feel sorry for myself and I’m starting back over today. Has anyone else experienced this or something similar?

I am so ANGRY at myself and hate the way that I’m feeling. I want to do better, be better, and live longer.

Please share any advice you can give.

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How much protein do I need? (17 / 176lb / 182cm)

Hello everyone. I recently turned seventeen and have been trying to lose weight for a while now. It’s actually been going well—lost ten pounds in the last eight weeks!

I lift nearly five times a week (the weights are not heavy but have definitely aided in building muscle and overall toning.) I also walk around 10,000 steps a day.

I’ve been tracking my food for the aforementioned eight weeks, including my macros. I eat around 1700 calories a day, and usually 120g of protein.

Lately I’ve been told that I actually need to up my protein intake (something closer to 1g per pound, which would equate to 176 grams of protein a day.) Is this really feasible for weight loss or is this more of a bulking thing?

I decided to try having ~170 grams of protein today but found myself getting really, really full. My 400 calorie lunch (which had about 60g of protein) was a challenge to finish up.

Is this feasible? Should I just go back to what I was doing or should I stick with this?

Would really appreciate your insight. Thanks a lot!

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17yr old male, My Goal is to lose weight/fat and be match fit for football

I currently play College Academy level football where I train 3x a week (Monday, Wednesday, Friday). I’ve been trying to approach weight loss for a long time now but it has been worse since the whole pandemic situation started as before the pandemic I was weighing in at 87kg and ~16% Bodyfat at 6ft tall.

Now a year after the first British Lockdown, i’m at my heaviest weight that being 105kg. My goal weight is to hover between 81kg and 91kg. Being at 105kg isn’t great at all as it really affects my fitness when being on the football pitch during a match that lasts upwards of 90 minutes and 120 if you include extra time.

The overall goal is to lose weight and lean down to where i can maintain a good weight (81kg - 91kg) and be in a better condition for football than ever before.

How could I approach my weight loss journey, and any bonus tips/information/help in weight/fat loss.

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Feeling discouraged after losing 80 lbs (and regaining 20). I know what I need to do, but can't seem to do it :(

I'm no stranger to weight loss. Been doing it off and on my entire life (mid 30s). Over the last two years, I've lost 80 lbs. My highest weight was 255, got down to 175 earlier this year. I'm 5'4".

I did it, as always, with CICO and trying to eat well. Did some very light exercise but really it was mostly diet.

Over the last two months, I've struggled with binge eating and I've gained 20 pounds. I know exactly what I need to do, but can't seem to do it. I have some good days where I'll eat healthy, drink water, stay at my calorie goal. And then there's days where I eat 3000+ calories.

I'm not sure what's going on with me. I'm mostly happy, not stressed, but I can't seem to control this aspect of my life, even after having such amazing control for two years. It almost feels like there's been a switch flipped in my brain.

What do you guys do when you struggle like this? I can't keep gaining. I look worse, I wake up puffy and bloated. My clothes don't fit. It is shaking my confidence pretty hard.

I guess I'm just venting, but I'd love to hear what you do to get back in the zone when you're lost. Thank you for listening 💜

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NSV: now that I’m vaccinated from covid and starting to see more friends again, I keep receiving positive compliments on my physique when I see people I haven’t seen for a while.

I [m, 27, 175lbs] have lost over 50lbs in the last 2 years with 25 of that coming in just the last 6 months. I’ve always been overweight and so that’s how all my friends have always known me.

I started to get really serious about my fitness about 6 months. I started walking my dog several miles a day, lifting weights with high intensity, boxing classes, and a much more controlled diet and it’s done wonders for my health, both mental and physical.

The best part of it all is the reaction I get from people now that covid lockdowns are easing and people are going out again. Just yesterday, I saw two friends for the first time in a while and they both had very complimentary things to say about how fit I’m looking.

I’m actually looking forward to going to larger gatherings again with additional friends and acquaintances because I want to “show off” my progress in a way.

I haven’t hit my goal weight yet so I’ve still got some work to do, but I want to provide inspiration for everyone else out there who is still in the middle of their weight loss journey. Things take time but the reward is so worth it. So keep at it and stay focused. I promise you all, getting healthy will be one of best things you ever do for yourself!

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Diets or events that cause a weight loss rebound?

I've been thinking recently about how many diets claim and do succeed in helping people lose weight, at the same time we rarely get a glimpse of their long term effects and how sustainable they really are. I recently started reading up on what happened to the Biggest Loser's contestants and how their health was after the show, it got me thinking about my own journey.

In my experience I have done the following diets over the better part of a decade , with lots of guilt and disappointment in between diets, with my results below.

Keto/Atkins: Some weight loss and then a higher rebound, pretty hard to control caloric intake when bacon, ghee omelettes and bulgogi are so tasty, ended up re-introducing carbs because they paired so well with the keto dishes. Did notice better strength due to higher protein intake.

Vegan 4-5 days a week: Weight loss was significant since vegetables are low in calories. Derailed and regained weight due to my love for meat, rebounded higher due to revenge eating

Intermittent Fasting / OMAD: I do this as part of CICO but the hunger pangs can be real, personally unsustainable as a full time regimen

CICO: Generally works and would recommend incorporated as part of any diet, the pitfalls are that people tend to underestimate calories

Grapefruit diet: Lasted less than a week, rebounded harder with revenge eating because I was missing pasta. Still love grapefruit

Fruits only diet: Rebounded hard because of revenge eating, ended up eating way too much sugary and enjoyable fruits, I did find some fruits I love though like pineapple and melon

Carnivore diet: Quit after constipation, some weight loss but unsustainable

'6-8 liters of water a day': I probably drink more than 6 liters now since I exercise so this is just good hydration advice

Nutritionist's pyramid of food: Ended up gaining more weight because I used a larger pyramid

I currently just try and eat a balanced diet below my maintenance calories which has been working pretty well

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Are “healthy” frozen meals a good start to weight loss? (Such as super nature frozen meals)

I’ve tried many things in the past to lose weight but couldn’t stick to it.

Now I’m thinking it might be easier for me to eat the same thing every day (and easy options because biggest part is I hate cooking to make healthy meals all day):

B: uncle Toby’s sachet oats w banana

L: super nature frozen meal (microwaved) (or similar brand if I find more)

S: wholemeal/grain bagel w avocado

D: veg & some type of meat, w potato

Desert and other snacks if still hungry: fruit

Is this a good start? I know some people would think this is unhealthy but for me who eats whatever, and is 50kg overweight.. I am hoping this is a good start. I feel like this will help establish proper meals (rather than eating whatever throughout the day) as well as smaller/normal sized meals.

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Why do some people feel fuller quicker than me? And how do I recover fullness cues?

Went to a pizza place two days ago and i had lots of questions popping into my head and i was Wondering if you could help me understand.

A member of family was saying that lately they've been feeling really full really quickly and said it was problematic because he can't enjoy as much food as he would want to. (In my mind i was thinking damn i wish that was me). Lately, I've struggled with my weight loss journey and definitely experienced some binging / emotional eating past fullness. So i was wondering, how come that that individual's hunger / fullness cues have changed? And why do some people feel fuller quicker than others ? Is it literally if you're bigger / thinner? Do you stretch your stomach and then alter your body signals??

Another question that popped in my mind was the fact that about a year ago, i wouldn't be able to finish a whole pizza on my own. This time, i did. And after, i didn't feel full at all? I actually can't remember the last time i felt full?

Is there any way to recover that feeling? Or am I doomed to feel constantly hungry / able to keep eating? I was thinking if i eat smaller meals for an extended period of time, maybe it will set me back to where my body can feel better signals of hunger / fullness?

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Question for fellow FitOn users

I’m currently on a weight loss journey. Started with IF but switched to CICO and have lost 20 out of 40 pounds. After the first two month I discovered FitOn, and it has really changed my life. Never knew workout could be that fun and rewarding! I do mostly one strength workout of about 20 minutes, and 10 minutes of HIIT. I do this every day. FitOn tells me that I burn about 300 calories in those 40 minutes.

Is that possible? I don’t eat back those calories anyway, so I guess it doesn’t really matter, but I get motivated by the number and wonder if it’s about right.

Stats: F41/5’5/145lbs

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(TW) Sexual abuse and weight loss

So here I sit, in the far right of the garden, feeling sick to my stomach but at peace with acceptance. For nearly 28 years I “forgot” about the abuse. I had PTSD and anxiety and high functioning depression and eating disorders and struggled to trust and feel safe in relationships. Apart from a violent home life I knew there was something I was forgetting. Then I remembered. And I told my family. They know the sexual abuse was true and still make me spend time with the now 93 year old abuser. I feel nauseas but I accept this. I feel hatred but sickening pity. Fuck them. I finally feel free to live my own life. And date and have my own children. Who I’ll protect with everything. Yes you stole my past but Bitch you won’t steal one more second of my present or future. Fuck you sexual abuse. I will feel comfortable in my body and strong and healthy. Not one more ounce of shame

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2 Months into weight loss and i'm delighted but a bit sceptical too.

SW-83 kgs(183 lbs) CW-73.5 kgs(163 lbs) GW-60 kgs(132 lbs) 5'9 23 Y M.

So binge eating junk got me to my SW.I don't lift weights and never had tbh.My plan is to first lose all the fat just through proper diet(Doing 19:5 IF) with no weights and get to that skinny weight range.After i hit 60 kgs i'll then incorporate weights and my ideal physique would probably be like that of a light welterweight boxer(145 pounds with lean muscle).The reason i dont lift weights now is that i want to just get the diet part right because that's been my pain point over the last few years and fixing that is my priority now.Is that the correct approach?

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Not losing weight despite tracking weekly calories

Hi everyone! Lorry here. :)

I've been religiously tracking calories since quarantine started (last year) and everything has been going well until the start of April, this year. I decided to increase my intake to 9,000 calories PER WEEK (from 7,500) and I've only lost one pound since then. My maintenance/tdee is 11,200 calories so I don't understand why this is happening.

I weigh all my food, barely cook with oil, and only use condiments/sauces with my food when it is my "cheat day". I promise you, I would never underestimate my calories in any way...

Please help! Is this a weight loss plateau? If so, what can I do? Thanks

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Saturday, May 29, 2021

Day 1? Starting your weight loss journey on Sunday, 30 May 2021? 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.

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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Struggling with eating enough calories

I’ve (26/F) always had an issue with my body. I can’t count the number of times I started on some fitness and weight loss kick only to fall off the wagon a few weeks later.

I tried again last February and this is the most successful I’ve ever been in terms of losing weight. Started out at close to 180lbs (I’m a 5’1”) and today (after 4 months) I weigh 143lbs. I’m worried that it’s such a lot of weight in a short amount of time but at the same time I can’t ignore the satisfaction I feel every time I see the number on the scale go down.

I lost the weight mostly through major diet changes. I try to keep balanced macros but I’m still not eating enough, usually 600-800 calories a day. Eating “enough” makes me feel guilty about the food I eat.

I really want to develop a more positive relationship with food. If you’ve been in my position before, what have you done or are doing to help with this mindset?

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SV - Down 90 lbs in 6 Months

I have attempted to lose weight several times over my life, and have succeeded and failed to varying degrees. Prior to this story, I had lost 80 lbs (455 lbs down to 375 lbs). After that weight loss, I decided to stop trying and, over the next 2 years, gained 140 lbs. I was the heaviest I had ever been in my life.

I started this leg of my weight loss journey back in November of 2020. I was 512 lbs when the company I work with took a trip to Florida. I was excited to go, but very apprehensive because getting on a plane at 512 lbs was not going to be fun. I was concerned that I was going to make anyone who sat next to me very uncomfortable because I was so big and would be, very much, in their space. Despite all my apprehension, I decided to go.

The flight wasn't terrible, but it was very uncomfortable. Luckily, the plane wasn't too full and there was an empty seat between me and the next passenger.

We landed in Miami and the humidity caused me to start sweating immediately, and I didn't stop sweating the entire time we were outdoors.

We stayed in a giant, 6-bedroom house with a swimming pool. Everyone else who went was incredibly fit, or relatively fit. They all went out and enjoyed the beach, walking around town, seeing the sites. I stayed in the house, sitting on the couch, playing the Nintendo Switch and swam in the pool. I felt weightless in the pool and it was a nice break from the incessant pain of my obese body crushing my bones and joints. During that week, I think I left the house 3 times. Everyone invited me out to go with them, but I new that I would be miserable at the beach and walking everywhere would just cause me to be a huge sweaty mess once we got where we were going, so I thanked them for inviting me and just stayed inside.

When we would go places to eat, I was too big to sit in a booth, the chairs for high-top tables are incredibly uncomfortable, and, for some crazy reason, all the normal chairs all had legs that stuck up higher than the seat, and it would stab into the backs of my legs. We moved a couple times so I could be comfortable, but after the third place we went to, and everyone asking me if we needed to move to another table, I couldn't be that guy anymore.

We went to a very nice restaurant and they seated us in a booth. I literally had to squeeze my stomach into the booth so hard that I could barely breathe. It felt like my stomach was in my chest. Everyone I was with could see that I was miserable and asked if we needed to move (they were very sweet about it). I said no. I'm not going to make us move again. Not only does it suck for the staff working to have to move us to another table, it is so embarrassing. This dude's too fat to sit anywhere in the restaurant so they have to keep moving to accommodate him. I couldn't do it anymore, so I just sucked it up.

The return flight was pretty much the same as the first, except I got an entire row to myself.

After we got back from the trip, I was ready to make a change. And, luckily, a friend of mine told me that the owners of a local meal prep and supplement company wanted to meet with me. I said, sure, and we set up the meeting.

The meeting went great and they said they wanted to help me. They provided me with about $1,000 worth of premade meals every month, as well as access to any supplements, protein, and anything else they had in their store. They said, whatever you need, just come in and get it. They gave me a unique coupon code, and I used that to get what I needed. All they wanted in return was for me to exercise (walking and going to the gym) and eat their meals.

So I did. I started going to the gym 4 days a week, walked 2-3 times a day and ate only their premade meals, their protein and took their supplements. I did that for 5 months and lost about 80 lbs.

The friend who told me about the meeting has a sister who is s personal trainer. I was talking with her one day and mentioned that someone told me that I should hire her as my personal trainer. She said, "I think you should too." So I did.

I hired her as my personal trainer to work out with me 4 days a week. She also gives me weekend workouts to do on my own, so I've been working out 6 days a week for a month and a half. She has also completely revised my nutrition to be mostly plant-based. The pre-made meals that I had been eating were mainly protein and carbs - basically beef, turkey or chicken and rice. My new trainer has me eating mainly whole foods: kale, chickpeas, black beans, tofu, all kinds of fruit, quinoa, broccoli - things from the earth.

This change in diet and exercise has quickly changed my physique, stamina, range of motion, and just my overall physical and mental health. I feel so freaking good now. They say to eat living things to feel alive, and I completely understand what that means now. Before, I was eating mainly dead animals and I felt sluggish and tired all the time, now I'm eating plants and I feel great!

Here's a TMI example of the improvement of my range of motion from the weight loss (I'll cover it up in case someone doesn't want the TMI.): I was so big that I couldn't reach around my body to wipe my own butt. I had to buy, and install, a bidet so I could take care of that. It's ridiculous to have that problem, but it helped me realize that I had been so lazy for so long that I ended up not being able to take care of my own basic needs.

So, here are the progress pics:
90 lbs down in 6 months
1 month with personal trainer

I'm incredibly excited about this progress over the last 6 months and can't wait until I hit my goal of 250 lbs.

If you want to see more, you can follow me at @_robfit on Instagram.

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Discouraged

Throwaway account. On mobile so formatting might be shitty.

I’ve been obese the majority of my life. In December of 2019, at my previous highest weight of 360, I decided I was going to commit to a real weight loss plan, and for a while it worked. Dieting and going to the gym multiple times a week took about 50 pounds off of me. My lowest weight was about 305. I felt better, I feel like I looked better too. I at least felt better in my skin.

Covid hit and the gym closed. I stopped working out. After a while I stopped dieting completely and just ate whatever I wanted. I’m currently over 400 pounds. My scale is maxed out. I don’t know how much I weigh.

I’ve felt so incredibly out of shape lately, so today I decided to just commit to my health again. I drove out to my old walking trail and started up the hill, but my back hurt and my calves aches after only 10 minutes. I’m back in my car now writing this. Nobody saw me out there, but I’m still humiliated. Not even a year and a half ago I was able to push through hour-long workouts!! Why did i let this happen? Just feeling like a failure.

Any kind words, or even better “I’ve been there”s will be massively appreciated. I feel like I’m too fat to even bother trying again.

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I'm planning a gradual lifestyle change

I'm currently 22F/5'2"/173lbs. I've tried calorie counting several times in the past and it always works, but I struggle to keep up with it and quit it after a few months nearly every time. Instead, I'm trying to do a bit of a wellness journey over this summer to build healthier habits. I'm using a habit tracker for the basics of a morning and evening routine and then planning to add a few small habits once a week or so. I'm trying to figure out what some high-yield daily food/exercise habits would be.

For this week, I'm going with a consistent wakeup time and very basic morning/bedtime routines, as well as a 2 mile walk daily. I do most of the things in my morning/bedtime already but not at consistent times. I hope that having routines will help me have consistent sleep (recently I've had a terrible college student sleep schedule). I already go for at least a one mile walk most days, so this week's change is increasing it a little and making it more consistent.

I want to figure out what a few good things are to add each week. For example, next week I'm thinking I'll come up with a few healthy high protein breakfasts and start tracking that I eat those every day. The next week I'll quit takeout lunches and switch to lower cal frozen ones or meal prepped ones. The week after I might start explicitly limiting alcohol more than I already am. The main idea is to make one small but meaningful permanent change each week.

Anyways that's the broad idea, but I'm not really sure how to choose what order I do these changes in and I'm not sure what additional changes would really help. I know that this kind of thing doesn't gurantee weight loss in the way that good calorie counting does, but I hope I can stick to these habits longer. What habits do y'all recommend?

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