Saturday, September 29, 2018

[NSV/SV] I have done IF (intermittent fasting) for two weeks now and lost 8lb!

This is a repost with some extra information as my previous post didn't meet the subs requirements.

I posted a week or so ago saying I was trying out IF. I've managed to carry on doing it this week, mostly eating between 12-8pm this time around. One day I ate 2000 calories as I went out for dinner and had some fries, but I overestimated it to be safe. I weighed in at 202.8lbs this morning, a loss of 8lb in two weeks!

This is a big deal for me because I struggle so much with compulsive eating and emotional eating, the hardest part has been on some days where I feel a bit hungry before dinnertime, but overall it's going well. I'm averaging between 1300-1600 calories a day, except for last Thursday. I've had pizza, fries, gin, chocolate and crisps in my CICO allowance throughout the week. I'll see how much I weigh next week!

Auto Mod says I haven't included enough details, so here is a little more: I have struggled with my weight my whole life, as well as my mental health. I started on antidepressants a few months back and a side effect is weight gain due to increased appetite, and I have been feeling super hungry. I put on 12lbs over summer, partly due to lack of routine, the tablets and trying to enjoy myself but ending up overeating. I've tried slimming groups and CICO in the past. I love CICO and use MFP daily, but I found it too hard to stick to a calorie limit daily. I always eat loads at night and I started to obsess about it. I realised rather than making myself miserable about this, and sticking inconsistently to an allowance in the evening, I would try eating less in the day and do IF. I normally have a few black coffees in the morning followed by some fruit and a soup or small pasta for dinner, then a big tea in the evening with a treat like a low calorie ice cream or hot chocolate with squirty cream. I've found I actually want to eat less at night, and my energy levels are better throughout the day. I also feel less guilty all the time, and I am making better choices for meals, with the exception of a few treats.

I have stopped going to the gym at the minute, when I first started taking my meds I feel really low. Add to this I have been away a fair bit in Summer I just got out of routine of exercising. At the minute, I know I should exercise mostly for mental well being but I just can't face it, my anxiety is quite bad. I feel good about my diet and this probably needed more attention than me just going to the gym and binging like before. I intend to start going in the next few weeks once I've fully sorted my eating routine out. So thus far the weight loss is purely down to dietary adjustments.

Tips for anyone who is anything like me:

• Low calorie ice cream really helps a sweet tooth. Breyers is my favourite, and Oppo chocolate and hazelnut- I just refuse to pay £5 for it! Breyers is frequently on offer in Asda (UK) for £2.50-£3 a tub and the mint choc chip is great.

• Do not drink your calories, it's a total waste. I always have diet fizzy drinks, fizzy water, black coffee, fruity herbal teas, sugar-free cordials. If I really want milk in coffee, I have just a splash and top up with cold water, or almond milk. Cinnamon is nice in coffee instead of sugar. If you do drink, have only a few, or light beers are alright. I like shandy- half a pint of beer mixed with half a pint of low calorie lemonade, it's super refreshing. Also spirits and diet mixers. In the UK our measure is 25ml for a single, so a gin and slimline tonic with loads of fruit and ice is about 55-60 calories. There are flavoured gins now too which aren't liquers so it shouldn't bump up the calories.

• Plan your meals a bit- even if it's just thinking about the day ahead. I don't plan long term, unless my SO wants to eat something on a date night, then I just work around it. Today I've had a small wrap and a cup soup (like a 50 cal soup in a sachet), because I know I am going to a veggie Indian restaurant for my dinner later.

• Routine helps so much. Someone on here once said they had the same damn meal every dinner time at work- beans, rice, tuna. It is mundane and boring but there was little risk, and they always had a supply in the cupboard. I usually have sachet pastas (180-250cals depending on flavour) and some clementines. I have enough for the week sat in my desk at work, and it takes very little time to prepare! No risk of needing to pop to the canteen if they are already there either. You can have different meals at teatime, keep routine as much as you can.

• Yoghurts are a lovely treat- find a flavour or brand you really like. I like the weight watchers cherry yoghurts for about 50 cals a pot, but I know sweetener in yoghurt isn't for everyone.

Thanks for reading.

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Day 1? Starting your weight loss journey on Saturday, 29 September 2018? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

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

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

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First meal in current weight loss regime where I blew way past my kcal limit...and (I’m telling myself) I’m okay with that.

This is my 99th day of my active focus on weight loss (this go ‘round)...I ate far too many kcals for dinner, blowing out my kcal bank account by 581, and then I ate a decent sized piece of apple pie my wife made...and oh my god was I stuffed, too stuffed, but fsck it, that apple pie tasted amazing!

Started to feel bad about it, knowing I wouldn’t have any progress show on the scale in the morning (haven’t in 3 days)...and realized I should put it out here on r/Losit instead so I can acknowledge the ridiculousness of my negative thoughts and let ‘em go.

Thanks for listening. All of you posters are heroes here. Been lurking this sub for years. Y’all are amazing, fighting the good fight. (Food fight!) 🤘

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Friday, September 28, 2018

[Daily Directory] Find your quests for the day here! - Saturday, 29 September 2018

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

Daily journal.

Interested in some side quests?

Community bulletin board!

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


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Advice for how to keep trying?

Hi all! This is my first Reddit post - apologies if I don't get it quite right! Also, super sorry if I get too long.

I've been struggling with my weight for a few years now. I used to dance professionally, and all the physical activity/having a young metabolism meant I didn't have to worry TOO much about my weight. But about 4 years ago, I had a really bad foot injury that put an end to that level of exertion. After recovering as much as expected (and getting what I considered "fluffy") I did a strict month long workout and healthy food plan, and actually felt really great! I looked and felt better than I ever had. But it was too strict to be sustainable, and eventually I fell off the wagon.

Life happened, and I had a bad bout of mental and physical health. Next thing I knew, I was full on chunky. I was making a big move to a place known for people who like to keep fit, so I tried not to stress too much and figured I'd commit to a plan again once I got there, and find a sustainable balance after I kick-started the weight loss. It's been a year, and five attempts to get back to working out & cutting out the foods I should, and instead I'm up two pant sizes. And today I could barely get those on.

I have no energy, my body hurts, my skin and digestion are so rough, I'm embarrassed to go out besides to work, and I KNOW it's an easy fix! I ought to have the willpower since I've done it once before, but for some reason I just...can't. I'm starting up again today and trying a gradual approach instead of cold turkey. Do you guys have any advice on what might help me in giving this another go?

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Happy but self conscious rant

I feel good and happy about my weight loss. I mostly have a healthy relationship with my body and with food. I'm just an introvert who really really really doesn't like attention or focus on me as it relates to my appearance. I purposely dress down/ don't wear makeup/ don't wear super trendy clothes/ wear looser fitting clothing, because I hate feeling ostentatious. I kind of hide my weight loss, so I don't get attention. It makes me uncomfortable when (esp.) women comment on my loss, since everything seems to be a comparison game. Also, I know my younger sister feels very self conscious, and by being my new size, she compares and feels bad. She is taller than me, and larger but not unhealthily so. I have a lower healthy bmi and she's a higher healthy/normal one. Same thing with my sweet, kind, trendy, makeup savvy sister in law.

Does anyone else hide or play down weight loss, so as to not get attention, or to avoid hurting those close to you who are sensitive to that kind of thing?

TL;DR - I downplay my looks to spare others' feelings and to avoid attention.

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Anxiety and overwhelm when it comes to weight management!

Hi there, lovely people of Loseit.

I was quite struck with the recent post that made the distinction between not knowing how to lose weight and not being about to stick to changes consistently. It really resonated for me as I have lost 10 kg twice in the last two years, only to put it straight back on after stopping the weight loss method I was using (Optifast the first time, Lite N Easy the second time).

I understand all the foundational information about weight loss. CICO, TDEE, macros, etc. What I've realised it that I actually don't know two things. One, how to overhaul my diet in a sustainable way and two, how to make exercise fit into my schedule in a consistent and sustainable way. One thing I do know is that I think almost know too much about diet and weight loss and then become very anxious and overwhelmed by all the choices.

I guess I'm mostly looking for dietary advice first up. What I'd like to do is the following:

  1. Meal prep lunches and dinners (because I work long hours and I detest cooking when I get home)
  2. Simplify meals (less "recipes" and more simple meals that are still satisfying).
  3. Not restrict entire food groups etc (no Paleo, no Keto).

Complicating factors: I'm a 45 year old woman and I have a 15 year old daughter so the meals have to be palatable to her and also nutritionally appropriate. I've tried looking up new recipes but I just overwhelmed by all the choice.

Does anyone have any good strategies that would be happy to share?

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