Wednesday, October 3, 2018

[Challenge] European Accountability Challenge: October 3rd

Hi European loseit friends, welcome to day 3 of October's challenge! I’m loving hearing about everyone's goals and what you’re all up to. What are you guys finding helps you achieve your goals this month? I noticed yesterday that I think a lot less about food when I’m really focused on something (like when I get sucked into a task or activity). And also that the more I plan things out, the fewer decisions I have to make while hungry and the smoother my day goes. I’m realizing that if I want things to happen in my life I have to work for them...and it’s certainly true for weight loss. I don’t have huge amounts of willpower so precooking nutritious food with enough protein is a huge help! How about you all?

For anyone new who wants to join today, this is a daily post where you can track your goals, keep yourself accountable, get support and have a chat with friendly people at times that are convenient for European time zones. Check in daily, weekly, or whatever works best for you. Anyone and everyone is welcome! Tell us about yourself and your goals and join us already :) And it's all more fun when you comment on each other's posts, so let's encourage each other too!

 

And on to the accountability part...how's your day going? Let us know how you're getting on with your goals, if you have any questions, need to vent, have a SV or NSV to share, etc. And feel free to just have a chat about how your day went! We got this :D

 

I’ll start: Today I’m going to a festival and I’ll be walking around a bunch trying not to eat too much greasy food (instead I’ll aim for exactly the right amount of greasy food). I was a bit over my normal goal of 1550 yesterday so I don’t want to go too crazy. I’m definitely looking forward to the walking since I haven’t done enough the last few days. If there’s time this morning I’ll also do more meal prepping. Have a good day!!

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My journey: from 182 lbs to 151 lbs...35/M

My weight loss journey started six months ago while I was cleaning up my garage. I used to be in denial about my weight, I could tell I was putting on pounds but I just attributed it to aging. After all, its normal to put on some weight as you age, right? Even though my old clothes would not fit anymore I used to convince myself "that's what happens with old clothes after you wash them a lot, they shrink".

Anyway, one day when I was cleaning up my garage I found the results of a doctor's visit from 5 years ago, and there I saw I was 162 lbs back then. Which means I gained 20 lbs in just 5 years. This shocked me, it made me realize I wasn't just putting on "some pounds", but I was well on pace to being obese in my 40s. I decided I had to change...and I found r/loseit. Here I learned about CICO and decided to download a calorie counting app and started monitoring what I was eating. This helped me find out what where the habits that were causing me to gain weight.

Now, six months later, I've reached my target weight, and I couldn't be happier. I feel more energetic and just overall much better with myself. I didn't even make any drastic changes, no forbidden foods, etc. I simply started doing common sense things like eating out less, smaller portions, not drinking milk from the carton, etc.

So thanks, r/loseit for the inspiration!

​

Here's my before/after pics

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Day 1? Starting your weight loss journey on Wednesday, 03 October 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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Tuesday, October 2, 2018

[Daily Directory] Find your quests for the day here! - Wednesday, 03 October 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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Just a quick PSA about stalls, and gallstones

I hate all of the clickbait like titles so I tried to avoid that with mine. I just wanted to say, I know that stalls can be frustrating and I've had my own, but losing weight too quickly can increase your chances of getting gallstones. You are hearing it from the source. I dropped weight really quickly and was patting myself on the back for being so strict with my diet and then all the sudden I had serious abdominal pain. Just got done at the hospital and found out that I have a couple gallstones rattling around in my gallbladder. It's not for certain that it was a result of the super fast weight loss but they said it definitely could have played a factor.

So next time you are feeling irritated with the number on the scale not moving, remember that it's better than having a gallstone :-)

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I'm lying to myself; Why calorie tracking doesn't work for everyone

Full disclosure: I am a teenager. I realize that it's especially important for me to get proper nutrition if I'm limiting my calories. Thanks for your concern. I don't have an ED.

Full disclosure 2: it's a big ol wall of text and I apologize.

Stats

6'1" now, 5'11" at SW

SW : 190 / CW : 160 / GW : 140? more visual cues towards body fat

Age stats : 13 at SW / late 14-early 15 at lowest weight (154) / 15 now

Backstory

About a year ago, I joined cross country even though I was an absolute unit. I was the slowest guy on the team, and I enjoyed it because it was a space to zone out. Now at that point, I thought it was completely normal for weight to disproportionately scale with height. I was a growing boy, right?

I slowly came to the realization that even though I gained about an inch of height, my weight didn't change. The real shock came after cross country when the pounds were melting off. I wanted to see how much weight loss was healthy, and along the way I found /r/loseit and calorie counting.

Until about April 2018, calorie counting was working perfectly. I was losing weight exactly on track. Then, one day a couple events coincided and I realized that after lunch, I still had 1000 calories left. It was exhilarating getting home from school and having calories to spend on whatever I wanted.

I tried to replicate that feeling. I started eating a little less here and there at breakfast and lunch to try and have 1000 calories left.

I realized that I burned calories on the walk home from school. I could log those.

I realized that I burned calories playing violin. I could log those. (no you can't, you dumbfuck)

The problem came when my weight loss started gradually slowing down, even though my calorie goals hadn't, and I hadn't made a change in my exercise routine. I realize now that in my effort to have 1000 calories left by the end of lunch, I started fudging amounts by a little bit each time. 1 oz cheese became 0.8 oz cheese, which became 0.66 oz cheese, until I was consistently underestimating.

Now I'm stuck on that plateau. My weight still isn't changing, even though it's been a month since I realized I was underestimating, and cross country started again. I'm wondering if I should go back to the intuition that lost me the first 10 lbs, or what I can do to be more accurate without a food scale. I'm wondering how to stop lying to myself.

TL:DR Lost weight without calorie counting, then lost more with calorie counting. Now, im underestimating without realizing it, and wondering if it's best to quit calorie counting.

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30lbs in ~11 weeks. Tips?

I'm having surgery right around Christmas, and having a trimmer body will help my healing and improve the results. Not factoring in possible muscle gain from working out, I wpuld need to drop around 30 pounds.

Seems ambitious to me, but it would put me just into the normal weight range for my height, and overweight people, from what i've seen, dont have results as good as I'm hoping for.

I'm definitley planning on continuimg weight loss through working out and dieting once I'm recovered, but for now I need some advice on dropping those lbs quick. Anyone?

(Also, this will be my first serious foray into weight loss strategizing so antthing attainable helps!)

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