I went for my first jog today and it felt like death

Hi guys, I have been lurking on the great community of r/loseit for some time now and it's finally my time to shine. I started my weight loss journey in December 2016 and lost around 14 kg (30 lbs) without exercise. I was just calorie counting and tried to reach at least 8'000 steps a day working an office job, but I let myself go and gained almost all of it back now. So this is my second attempt.

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I started watching my eating habits again since last Monday but it's very hard to keep up. I am currently not occupied, which makes it even harder with all this freetime to myself. I would like to dedicate some of this time to exercise, but I am not sure which sport works best for me. I must say that I am very lazy and have never done any sports while growing up.

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So I decided to go for my first jog today, since it seemed to be a good, easy and cheap way to accelerate my weight loss. I was very motivated at the beginning and was telling myself that this should become a daily routine from now on. At the ~1 minute mark, I remembered why I used to hate jogging in school. I get this metallic, blood-like taste in my throat and start breathing heavily. My steps get shorter and shorter and it just feels extremely unpleasant, I can't force myself to continue running. I gave it another try after some minutes of walking, which just made it worse. Even typing this now, I can still feel my throat hurt a little.

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I wanted to ask you guys, did you also feel this way when you went for your first few jogs? I would really like to get into jogging, but I have lost all motivation after this. Are there any easier sports you recommend for someone who is just starting out to get more active or tips for jogging? Thank you in advance!

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How many have shared CICO with friends/family and...

....they took your tips and advice and actually used it with success??

I was at a recent social gathering were food was being served so weight loss came up as a discussion. I tried to just listen as much as I could. I gave a few tips about what works etc but did not go to much in detail.

One of my friends who I do not see on the regular said he had tried a few things without success. So later on I chatted with him about what I was doing and how it was getting solid results (47lbs in 6 months so far) at some point he just walked away to help someone break up some wood (we were making burning wood to make a fire pit). He never came back to finish the discussion or ask questions. It did not hurt my feelings or anything but I think in the future I will not be offering advice unsolicited.

I had another friend who I see more often struggle with weight. Told him about CICO. He actually downloaded MFP and lost 20 lbs (so he says) but then he just STOPPED!! Said something about hanging and partying and he stopped logging. I just do not get it. He had success and just stopped doing it.

So who has shared what you have learned on your weight loss journey and what was your experience?

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My weight loss journey! 19 F, 5’3 (161cm), 136 lb (62kg) -> 107 lb (48.5 kg)

Hey guys!

I wanted to share my weight loss journey with you. Though the weight that I have lost is not much compared to the others, I feel a sense of accomplishment and want to share my journey with you guys!

At the beginning of this year, I was at my heaviest weight (62 kg). I used to eat out of boredom, because there is not much to do in the city where I live. I am Asian, and though 136 pounds may not sound that much, I looked almost overweight.

I loved food, and thought if I went to gym I can still eat whatever I want to. I went to gym for like 3 months, 5 times a week, doing mainly cardio. I went down to 60 kilos.

Unsatisfied with the results I achieved, I dropped out of gym, and then started restricting my calories, and went down to 57 kilos in just a month.

I had like 2 month break afterwards, and in early August, I decided to get back on track.

I still ate whatever I wanted to, and did occasional 48 hour water fast a few times, and I went from 57 kg to 53 kg by mid-September. Fasting helped me a great deal because it really suppressed my appetite, and I was not craving for sweets or pizza anymore, and fasting taught me discipline.

I was very happy with the results I had achieved. I then stopped fasting because I was told that it is wrong to fast at my age as my body needs nutrition and I should consider other ways of losing weight.

I tried OMAD, but I found out that it left me with even more cravings for food, and impatiently waiting until my next meal. I also felt that I cannot eat that much food in one sitting, because I felt beyond full already eating 700 calories. OMAD was not for me.

I then ate twice a day (at 12:00pm and at 5:00pm). I restricted my calories and got down to 48.5 kilos. Now I don’t restrict my calories, and eat 1400-1500 calories a day to maintain my weight (sedentary lifestyle). I still eat twice a day!

I am very happy with the results I have achieved and I am finally satisfied with the way I look. I am at my lowest weight now since the age 14!

Weight loss was such a confidence boost! I can finally wear whatever I want to, and I feel very healthy! I have become very conscious of what I eat, and learned a lot about healthy eating habits throughout my journey!

Thanks for r/fasting, r/loseit, r/omad for everything, and I wish you all luck!

(Ps. Sorry if I have made grammatical mistakes, I am not a native speaker!)

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[NSV] I resisted the alcoholic beverage on Football Sunday!!

I have battled with my weight since I was a child who blossomed into puberty (and awkward weight gain). My fiancé doesn’t quite understand, because he grew up thin and even now only has a slight mid section weight gain like most men of a certain age get.

I’ve tried everything in my lifetime struggle, from Curves to Nutrisystem to Weight Watchers. I’ve worked with a personal trainer and nutritionist strictly adhering to their guidance and I only gained muscle during that time, never saw weight loss. I tried medically guided weight loss with 3 different types of prescriptions, none of which worked, and I go to the gym regularly. Suffice it to say, I’ve never given up but I have tried almost everything under the sun. I’m not a candidate for surgery because I’m not unhealthy, just overweight (by about 100lbs).

With the help of reddit I started Keto and IF and have seen my first weight loss results EVER (that weren’t a result of an eating disorder).

I’m sticking to this lifestyle pretty easily because it suits me, I don’t feel deprived, and I’m seeing results. SO on to the NSV! We were watching the Saints beat the Ravens this Sunday (Who Dat!) and after they won my fiancé made celebratory Bloody Mary drinks. He was already pretty tipsy at this point so he didn’t hear me when I said I didn’t want one, and made one for me too. I have a bad history of always eating or drinking what’s put in front of me and not being able to say no or walk away. But not this time!! I poured the drink down the drain in a true act of defiance against my inner demons and grabbed a bottle of water from the fridge.

It may not seem like much, but I feel like I’m finally regaining my control over what I put in my body, instead of letting the food (and drinks) control me.

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Day 1? Starting your weight loss journey on Monday, 22 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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experiencing sharp pain in shoulder blade/armpit - then numbness - result of weight loss?

hey loseiters -

I’ve gone from 270 to 197 since February (70lbs in 9 months) so abt 2lbs a week, some weeks faster, some week’s sideways by doing mostly keto, OMAD & IF with light exercise. I’m 5’11” 41 M.

As of last week, I’ve felt a sharp (almost burning) pain about an inch long on that hard to reach place at the bottom of my right shoulder blade. Not sure if it’s moved, but sometimes I feel it in my armpit. I use Biofreeze™️ but the pain comes back a little while later if I bring my elbow back or take a deep breath. Then all of sudden, the muscle around this area feels numb.

I’m going to see the doctor on Tuesday, but could this be a result of weight loss? I’ve never experienced this before.

Thanks -

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Is it not possible to gain muscle and lose fat simultaneously?

I just hit month 3 of the gym today. 4-5 days a week, really loose CICO (I don’t eat bad but I don’t eat great. No junk maybe just issue with portion control, generally around 1200-1400 daily- no attention to macros until now, just eating cleaner and actually eating vegetables)

Starting weight at the time of joining the gym was 168-170 (F 5’5)

I used to only do cardio, sometimes pretty intense workouts for an hour a day. Would burn about 600-700 a day. This month I cut the hour to thirty minutes and began incorporating weight training into my routine and I’m loving that. However. I am getting frustrated as the scale isn’t changing by much (163) and after 3 months, I should have noticed something by now. Especially given that I really am not eating all that much... I don’t understand?

A friend told me I’m just building muscle and not losing any fat or weight. What should I do? I can’t imagine changing my diet much more than I do. I don’t think that’s maintainable. Maybe I could weigh it? I’ve never had an issue with weight loss before. I’m starting to feel a little anxious.

Any advice is appreciated

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