Friday, October 12, 2018

2018 hasn't been kind to me. Up 12lb after a 100lb loss and I'm stopping it now! Progress pics included.

I've had a terrible year. Between my dad passing away in January and personal issues, I've gained 13 lb in 10 months. Not too bad but it's definitely not what I want.

I'm finally crawling out of that hole and getting back on track. This post is more for accountability and to make it "official". Food tracking is restarting TODAY. I'd love to hear someone's experience with weight loss and then gain and then loss again, I'm feeling pretty crappy about it.

A progress pic to see where I started, where I got to, and where I am today. It isn't too bad but it needs to stop.

http://imgur.com/a/0X2qjyC

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

Day 1? Starting your weight loss journey on Friday, 12 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.

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

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Am I doing it wrong ?

Hello,

Me : 24, 6'2'', SW 268lbs , CW 263.6lbs

I've been working my ass off to loose weight but it seems that it's not going as well as I thought.

2 month ago I started to count calories on lose it. Even if I'm told to eat 2200 cal per day, I'm doing 1600ish without feeling starved. I can't prepare something to eat at work (since there is nothing to heat it up and I hate eating only cold food) so I use this to calculate. I might underestimate but since I end up way below 2100 per day it seems ok to me. I don't eat processed food ( or way less ). I was not really disciplined the first two weeks but seeing the calories contained on some stuff and how much I have to work to burn it made me hold on to it now.

I've also been working out I'm going to the gym 4 times a week for intense work out. I exercise 1h45 during week days, 2h15/30 on my week-end session. I have an app provided by the gym that connect to the equipment and track what you do. Usually at the end of the session it displays around 950 calories burned. I know it can be inaccurate. It depends on you and your body so I usually log 200 less on lose it.

With all that I only lost 4.4lbs in 2 month. My budget of 2200 cal is set to make me loose 2.2lbs par week but so far not so good. Especially since way less calories make their way in my body

I don't only complain because it really made a change in my mind. I'm feeling better since I started less stressed, less sad, more energetic.

But for the first time since I started I feel demotivated. Even your great stories about your weight loss that motivated me during those two months don't find their way to cheer me up today. So if anyone can help me finding something I might do wrong or anything I would be really grateful.

Thanks.

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my shitty and unhealthy way of losing 20kg

this summer i lost 20kg during a 18 week period. too fast for my start weight i know. since there's so many tips and dos and don'ts in the world of weight loss i'd thought i'd share how i did it the really shitty way although it was extremely efficient and easy for me. i went from 88kg (194 pounds) to 67kg (147 pounds) (175cm male 20yrs old).

-the first day i made a google form document noting down everything i ate. i weighed everything that had to be weighed,measured any dressing i used. i left nothing slightly unclear. kept it extremely honest all the time. once you get into this habit i couldn't cheat without knowing i did.

-based my diet on cooked egg whites. 15-18 calories each. was extremely easy to get a 400 calorie dinner that filled me right up when i used egg whites to complement chicken/shrimps/fish etc.

-drank extreme amounts of diet soda. (rip teeth) the liquid itself helped me feel more full and the sweetness cooled off cravings. although most of the cravings was gone after the first 1.5 week.

-waited 3-4 hours before eating every morning. also didn't eat during the night so i kept the window where i ate pretty short. probably the middle 8 hours of the day was the only time i really ate.

-tried to move as little as possible, as i was on extremely low calories i didn't really need to burn calories. it felt easier to just focus on one thing instead of balancing two things so i put all effort and focus towards diet instead of both.

i don't encourage anyone do to it the way i did. i may have suffered some other complications i don't know, i literally went in with 0 research and just thought calorie deficit which probably isn't healthy but then again the deficit is what makes you lose the weight. iv'e always had those extra kilos without truly being blatantly fat if that makes sense and i could never lose it. iv'e tried multiple times losing weight and just gave up. then when i truly decided and made a bunch of changes all at the same time it just worked and was extremely easy all of a sudden. i have no idea why it worked but i'm happy it did, i feel like a new person.

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I’m Looking for a good weight loss vlog

Looking for plus size vloggers that are on a weight loss journey on YouTube. More specificly ones that are over 300lbs. Not that people who are smaller aren’t interesting but I find it hard to relate to ones that have only 40-50lbs to lose. I’m female but they don’t have to be.

I find there’s a lot of bigger women on YouTube that mostly just talk about accepting being big or embracing the plus size lifestyle...great for them! But that’s not for me...Any suggestions?

(Not sure what else to say but reddit is saying I can’t post unless I write more...so beep bop bop beep la la la la la, bears beets battle star galactica)

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Should You Take Collagen–Benefits of Collagen for Fitness Podcast

Today I’m talking with Registered Dietitian Lindsey Janeiro all about collagen. Collagen powder is the hottest supplement on social media with people putting it in everything from coffee to protein snack bites. So I’m talking to an expert to ask everything you want to know – Should you take it? What are the benefits? Will it make me run faster? Lose weight? Look pretty? Get me friends? Fill the hole in my heart???

If you’re new here … My name is Monica and I created Run Eat Repeat over 9 years ago to document training for my first full marathon and struggles with my weight. I ran that marathon, eventually lost the weight and the site turned into a great community online and now this podcast! Thank you for listening!

Now ‘let’s warm up!

Warm Up:

This weekend I’m running the Revel Big Bear Marathon.

Thoughts before the race… impending doom.

I don’t feel ready at all. And that stresses me out.

I used to run a half marathon and full marathon practically every month. I fell off the wagon because I was sad, not motivated and gave up on my goal.

In doing the notes for the warm up and identifying that I’m not ready to run a full marathon – in part because I didn’t train long or hard enough… but also because I got hurt in a non-physical way that really messed me up… makes me feel a little better about it.

Yes – I could have gotten it together and ran the hell out of other marathons in the last year. Yes – I could have trained harder. Yes – I could have gotten in the best shape of my life!!

But I didn’t… so I start here. This is where I am and I’m moving forward from this spot. Focusing on where I was – faster, fitter, thinner… doesn’t help where I am.

I’m not being straight up reckless with my health – turns out I did run 2 -18 mile long runs! – which is all I did for m first marathon (let’s not talk about how I hated myself after that race tho).

And the only way I will get back to running marathon distance is by running a marathon, getting my ass handed to me and getting back on track.

So this weekend my marathon goals are:

A. Run a sub-4 hour marathon

B. Finish the marathon strong – run smart, pay attention to fuel and how I feel to learn from it

C. Finish.

D. Not die.

And I’m running with my 1 friend!! So I’m really excited about that!!

Don’t forget – there are a lot of races coming up!!

Check the Race Discounts Page for more!

Collagen Powder Nutrition for Runners

Lindsey Janeiro is a Registered Dietitian and founder of Nutrition to Fit. You can follow her on instagram @NutritionToFit or on her website https://nutritiontofit.com – I’ll put links in the show notes to her contact info and articles on collagen RunEatRepeat.com
https://instagram.com/nutritiontofit

lindsey@nutritiontofit.com

I’m asking her all the questions on collagen! Everything you (and I ) want to know about it.

Should you take it? Why?

What are the benefits of taking collagen peptides?

What is collagen?

What’s the difference between collagen powder versus collagen pill supplements?

What are the benefits?

Are there any side-effects?

Will it help me run faster? Look younger? Lose weight? Be happier? Less lonely? Keep me warm at night?///

What is collagen powder made from?

Can it help restore skin collagen?

Are there foods that can provide the same benefits?

Are there foods that can increase collagen or help prevent collagen loss?

What should we look for in a collagen supplement? What should we avoid? (nutrition label info / sources / serving size / etc)

Here’s some info from Lindsey Janiero RD via Nutrition to Fit:

Collagen 101 – what is it?

Collagen is the most abundant protein in your body, found in skin, muscles, tendons, bones, ligaments, and even teeth, blood vessels, and corneas. Collagen has many roles, from helping give your skin elasticity to providing strength in your bones.

What’s in collagen made from?

Hydrolyzed collagen peptides are made by processing animal cartilage, hides, and bones. This can be from cows, pork, chicken, or other animals and may include one source (i.e. bovine hides) or multiple (hides and cartilage). They can also be sourced from marine sources, like shellfish, fish skins, or cartilage from fish or sharks.

What are the benefits?

Collagen enthusiasts claim collagen benefits/ collagen peptide benefits for anything from improved hair, nails, and skin, to joint health, digestive health, and other various medical conditions.

Dietary supplements are not regulated by the FDA in the same way our conventional food supply is regulated, which means supplement companies are expected to evaluate the safety and labeling of their products before marketing to ensure they meet all requirements of DSHEA and FDA regulations (6).

Are there specific benefits for athletes?

Research is suggesting that collagen may reduce and prevent joint pain and bone density loss (9). One 24-week study looked at hydrolyzed collagen as a dietary supplement to help athletes with activity-related joint pain, noting possible benefits of collagen supporting joint health, reducing joint pain that could inhibit athletic performance, and possibly reduce the risk of joint deterioration in certain individuals (10). [ Nutrition to Fit ]

For more information and/or to contact Registered Dietician Lindsey Janiero…

Check out her services at Nutrition to Fit Services

Nutrition to Fit Collagen Benefits and Side Effects info

Podcast Awards:

Best running group of the week goes to a local running group I saw on the path yesterday…. because they were wearing lights! Every runner was wearing multiple lights and reflective gear. It was the picture of safety (and it was kinda pretty too)!

Yes! They were on point with their safety gear. Boom.

If you need safety gear like lights or reflective gear check out these options…