Monday, October 29, 2018
[Challenge] European Accountability Challenge: October 29th
Hi everyone, let’s get these final October days over with! How are you doing today? For those of you with snow, I hope you’re keeping warm. Does anyone else feel like losing weight in winter is more daunting somehow? I definitely feel that way but I think it’s just because I associate food with keeping warm. I started my weight loss in January and lost plenty in the winter so it’s not like I have a reason to worry. Anyway, good luck with your goals today!
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: I’m happy that my weight only went up a pound and a bit after the crazy dinner last night. I’m considering eating less than normal today. But I did just get a hot lunch as I’m about to allotment and it’s chilly today. Hopefully the work will warm me up! I’m starting to think about November goals and how to motivate myself on the goals I routinely fail at. I know they’re important but often can’t bring myself to care. I’m thinking of allowing myself to do/get something I really want but only if I meet certain goals every day or x number of days. Have a good day everyone and I’ll check in later!
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from loseit - Lose the Fat https://ift.tt/2SsCH2m
Day 1? Starting your weight loss journey on Monday, 29 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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from loseit - Lose the Fat https://ift.tt/2JlPxLv
Things I heard during my weight loss journey
Starting with a BMI around 30
- Men like women with a belly (Fine, but I don't like my belly)
- Men like woman with meat
- You are beautiful (Thanks, I know I don't have to put a paperbag over my face)
- You aren't fat/overweight (Yes honey, I am)
During the weight loss
- Oh, you are still doing that? (Yes, haven't reached my goal yet)
- I could never go to the gym.
- Oh, you are eating THAT? (Sure, sometimes some junk food, won't kill me or my progress)
- Can you give me some of your recipes? (Sure!)
- Well, I'm way too lazy to cook. (... You don't have to do it, but I love that)
- Well... I have condition X/Y/Z, so I can't lose weight.
- Oh, I want to lose weight, too! How are you doing that? (Me, explaining what I do, then hearing it's to complicated.)
- Are you finished? (Nope!)
- You look good. (Thanks!)
Reaching BMI around 20 (Things are getting weird here)
- Are you anorexic? (Should have counted, how many times I heard that question)
- You sure you don't have an eating disorder? (....)
- There is nothing left of you.
- You are waaaay to skinny now!
- Why do you buy that, if you are going to purge later? (WTF? Yes, that was a serious question)
- You are still counting your calories? (Sure, helps me to controll my food intake)
- Damn girl, you look fantastic! (There are nice and encouraging people, too!)
It made me stop interacting with a lot of people, because I was so tired hearing those things over and over again. During the weight loss, I met with a dietitian from my health insurance a few times to made sure, my food plans were fine and I did the right things (and still doing them). I had no problem, when someone asked me, how I did it and if they have some tipps. But hearing so many times, from different people, that I have an eating disorder, pissed me of a lot.
Have you heard those or similar things?
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from loseit - Lose the Fat https://ift.tt/2Q2sA2E
Anyone have problems with Myfitnesspals calculations for weight loss? Or ideas for why I'm meeting my goals but don't seem to be losing weight?
long story short I've started focusing on my diet to lose weight. Part of this is logging every item I eat into myfitnesspal
When I crated the mfp account I punched in my various details and it setup my caloric goals
info: 6'3 280lbs 31y/o male goal is to reach 240, then 220, set mfp to lose 1/2 a pound a week mfp set my caloric intake to 2620, which is a bit lower than other calculators ive seen online so I assumed that was a fair number
I typically end the day with 300-600 calories left available and just chock it up to "good job, you're eating a normal value and you'll lose weight faster"
I just reached week 6, I've had 2 days where I barely cross my calorie limit. After the first 2 weeks I had dropped 3lbs, I thought this was odd but figured it was a my stomach emptying out since I'm eating less now. Over the next 4 weeks (bringing us to today) I've not been able to lose another pound (some days the scale says I'm back to my starting weight even) but to make it even stranger I've dropped 2 belt notches since starting.
What in the world is going on? I assume the belt notches is just from de-bloating since I've cut out a lot of junkfood, but still this all seems odd
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from loseit - Lose the Fat https://ift.tt/2OaUwj2
Sunday, October 28, 2018
NSV: I bought straight sized clothing today
It has always been that unattainable dream, you know? Walking the mall, picking a random store, picking up something from a rack and trying it on and it fitting. It seemed so far away and it kept seeming far away even as my weight loss progressed. I have lost 83lbs in the last couple years. But it never seemed like my time yet.
Today I was buying some smaller jeans and took a lap around the mall, it seemed like a good way to get my steps in. As I strolled, I passed the H&M and figured why the hell not! It was so goddamn overwhelming, walking into that store. I knew they had some plus sizes but it wasn't clearly marked but I had no idea if those would fit. So I started wandering the store. Never in my life have I had an entire store's worth of possibilities and honestly, it was goddamn overwhelming. There was no squirreled away corner with limited options, it wasn't a boutique store catered to larger sizes. It was and entire goddamn store, where the hell do you even begin?
I panicked, I was so close to just walking out and not looking back but I thumbed through the clearance rack, finding a few items. Larges, my brain told me there was no way they would fit but I had come this far, I had nothing to lose. Luckily there was no line in the dressing room, otherwise I'd probably have left right then and there.
To my absolute shock and disbelief, 4 out of 5 items I picked up fit like a damn glove. And the 5th? That was too big. Imagine that!! I'm not going to lie, I sobbed happy tears in that dressing room. I finally made it to straight sizes. The entire world of shopping is my overwhelming oyster and I'm thrilled to bits. My wallet is going to hurt for a bit, there's no way I can't go out and try out more things now! I'm glad I didn't let myself get too overwhelmed that I left. It was an amazing experience and my absolute favorite nonscale victory so far in this journey.
I know H&M is notorious for vanity sizing but hey. I made it and I'm not done yet. I just still can't believe it!!
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from loseit - Lose the Fat https://ift.tt/2CPYXxw
End of 100lb weight loss journey/next chapter
So in April 2017 I was 22 years old, lazy, unmotivated, and had just crossed over the 250lb mark. I had told myself if I ever hit 250 I would change and sure enough I did sometime that month. Over the last year and a half I began running extensively, tracking my calories, and I eliminated all alcohol and soda. The result? As of today I clock in at 154 lbs at right around 6ft tall. I had actually wanted to lose the full 100 lbs but I’ve decided instead to focus more on muscle building. My next goal is to put on 15 lbs of lean muscle to come out at around 170. I wish I had found this subreddit earlier in my journey, but maybe it can inspire someone. Here’s a link for a before/after pic and if anyone has good advice on diet/exercise plans for muscle growth I’d love to hear it bc all I really know is running lol
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from loseit - Lose the Fat https://ift.tt/2D9nyhU