Need advice on continuing weight loss

I am 5'3" currently 195lbs (lost 25).

There's a lot of conflicting information online, and I'm hoping to have a few questions answered:

The more weight I lose, the slower my metabolism will be; so I should increase my muscle mass to combat it. If this is true, I've been doing weights as I do my normal workouts, but will I have to continually increase the weights to match my previous weight? Should I be adding 25lbs to my lunges, etc so that I get the same burn and increase muscle that way?

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My caloric intake to lose weight should be (weight x 11) - 600 to lose weight. That would mean my caloric intake is 1545. I used to be very stagnant. I wouldn't exercise; I would sit on the couch while my children played independently, then at night when everyone was in bed, I'd lay on the couch and watch Netflix for a couple of hours and then go to bed. Now that I'm exercising at least 30 minutes at the end of the day, should I continue to strive for 1545, or would that be severely under-eating if my calories burned are over 600 calories a day?

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You should exercise early in the morning to help boost metabolism. Unfortunately I am not an early riser. I have a 10mo baby that still wakes and nurses through the night, and I just do not have the energy or motivation to work out so early in the mornings. I normally work out at 2100-2200 after all daily chores are done, and my children are all in bed. Am I sabotaging myself, and should I just suck it up and work out in the morning?

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You should raise your heart rate for at least 20 minutes a day. Currently, I stay on the elliptical for at least 30 minutes daily. I haven't really planned a rest day unless I'm visiting family as they don't have an elliptical, and I prefer the elliptical since they're easier on my knees. I was under the impression that cardio should be a daily thing, but that rest days are often best for weight training. Should I do a cardio rest day as well, or am I slowing my progress?

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The mysterious, yet dreaded weight loss plateau.

Most people seem to hit a plateau close to their goal weight. I've also come across some people hitting a plateau even though they are obese, although less often. Some say it's the water weight, some say genetics. As a long time lurker on this sub, I've noticed that exercise seems to do the trick, specially lifting weights. I used to believe that I would lose weight no matter what, as long as I was on a calorie deficit... Now I'm not so sure. Of course, CICO is awesome, it's helping me lose weight, and I will continue doing it. The point I'm trying to make is that the human body is an insanely complex system, and CICO is probably the most accurate method of losing weight that we have currently. Nobody really knows what causes the plateau, guess we'll find out with advances in science and technology.

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Question about balancing weight-loss with muscle-gain and working out in general.

I am trying to lose about 17 lbs to go from 132 lbs to 115 lbs (I am 5’ 0” tall). But I am also actively trying to gain more muscle by adding a fair amount of strength training. This is in addition to doing running (slow running, 12 minute mile so 5 mph to build endurance for even more complex hiking —> see below)

I just returned from hiking the Inca Trail and I can feel hard muscles at the beginning of my thighs just above my knees where I used to feel nothing but blubber before.

I genuinely do not know the correct balance of eating and working out. I felt dizzy yesterday towards the end of a tabata workout because my body probably ran out of carbs and felt quickly better after eating a small macaron. But, if I don’t eat at a deficit, I won’t lose weight. What do I do? 🤷‍♀️ I am short, so my calorie leeway is very small. I have been trying to eat 1200 kcal/day.

I would very much appreciate advice, tips, suggestions from all you people. I feel I should not have to forego either weight loss or muscle gain. But can both even happen at the same time?

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

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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I need help with the easiest thing in the world: Sleep

I’m not far into my weight loss journey – at least not this attempt at it. But I’ve been doing things differently. I’ve been swimming, I signed up for MFP, and I’ve been either posting on or looking around this sub. It’s been a week, and I lost a pound. Considering normal fluctuations, water, etc. that’s not a huge deal, but I am, in fact, aiming to lose a pound a week, so I’ve actually done exactly what I set out to do. It’s not a sexy win, but it’s a win.

There’s a lot of variables to consider. Exercise and eating, but also my severe depression, my recent breakup, stress with family, and my current unemployment (waiting on a license to practice in this state.) But one of the toughest ones for me is sleep.

From childhood, I’ve been a terrible sleeper. It always took me forever to get to sleep, and forever to wake up in the morning. I like staying up; I feel most alert and creative late at night. When I lie down, even if I’m tired, I toss and turn, sometimes for hours. Then I sleep in and can’t drag my ass out of bed to save my life. So, the cycle gets worse. I’ve tried most sleep aids before, everything from melatonin up to prescription stuff. Generally, it doesn’t have a strong effect until the next day, when I feel foggy and exhausted. It might make me a little bit sleepy, but even feeling exhausted doesn’t get me to sleep on time, so it’s no help at all.

With such a terrible schedule, it’s extremely difficult to eat well and avoid snacking late at night. Because I fall asleep so late (sometimes around dawn) and wake up so late, I miss prime hours at the pool. It makes me feel depressed, which exacerbates everything else. It feels like maintaining a better schedule is not only necessary for me to get my life going normally, it’s also necessary for my weight loss to go smoothly.

I have no idea what to do. I’ve tried hard resetting my schedule by staying up all night, sleep pills, exercising hard to exhaust myself, and talking about it with my therapist. I don’t know how to break down this 30 year tendency.

This might not be directly related to weight loss, but I think that for me it’s an extremely important topic. In my observations, healthy sleep is as important to a healthy life as food, exercise, water, work, friends, family, etc. All the big ones. Since I’ve given the old college try to a lot of methods already, I’m looking for something that I might have missed. Do you know of anything weird or unexpected, or even something easily overlooked that I haven’t mentioned? What guidance can you give on attacking such an ingrained habit?

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

• [Q&A] "I have a question."
• [Day 1] "I am starting my weight loss journey."
• [SV/NSV] "I have an accomplishment to share."
• [24hr Pledge] "Today I am going to..."

Interested in some side quests?

• [Motivation Monday] Share some motivation, get some motivation.
• [Tantrum Tuesday] Need to vent? People getting on your nerves?
• [Weigh-In Wednesday]
• [Track with Me Thursday] Did we just become best friends?!
• [Free Talk Friday] What's on your mind?

Community bulletin board!

• [Running with Loseit] Run with losers. Avoid arrows.
• [Wecipe Wednesday] Swap and discuss recipies!

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

---

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Went from 200 to 170 withou exercise and now hit plateau

This is my first post regarding weight loss...

I went from 200 pounds to 170 in about a month and a half by quitting drinking and eating clean. I originally weighed 120 and had been at that weight for about the last 7 years but took a sedentary office job for the last 2 years and gained 80 pounds. When I hit 200 I decided things had to change and quit drinking and dieted. So now here I am a month and a half later trying to keep losing. I am stuck though at 170. I do absolutely no exercise but I bought an exercise bike thinking I would use it. Havent used it yet.

I want to get back below 140 by Christmas but am depressed due to being stuck. My question is.. Has anyone else veen in a similar situation? I am so afraid my thighs will balloon if I use that bike... Just looking for support.

Btw I am a female and 5 foot 4. So I am still quite overweight and my bmi just got below the obese category. My coworkers are almost all overweight as well and my lack of self control and indulgence is a huge part of how I got to this size. Another qurstion for those who are in the process of losing is clothing. I have a ton of clothes either to big or to small from the weight gain. I am currently just wearing what I have thats a little to tight because I dont want to buy more just for it to be to bigm what did people in this situation donate vs keep?

Any responses appreciated or thoughts.

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