28 Yom at the start of a weight loss adventure.

Hello all.

I've been debating on making a post for quite a while, mainly because I've tried to do this before and look the fool when I bail on it. That will not be happening this time.

A little about me. I'm 28, married with a kiddo, 6'3" and started the beginning of September 2018 around 330 pounds. I applied to a career fire department and knew to pass the first portion of the test I was going to need to be in better shape that I currently was. I got in touch with one of my good friends who is a collegiate strength coach and he developed my workout regiment and slowly started making changes in my life to help support the work I was putting in at the gym. I never really intended to diet or anything just wanted to be good for the test. Well, once I started lifting again I got hooked and my body has continually craved change both in my eating habits and how hard I push myself in the gym.

Fast forward to my weigh in last week I am down to 310.

Not sure why I posted, maybe just as something for me to put myself out there on this or to see if there's any support but I'm 110% committed to this. Thanks for taking the time to read this!

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This is So Much More Than Just Weight...

This is about healing...

I started this journey after discovering my estranged father lost part of his foot from Type 2 diabetes. 3-4 generations from that side of my family suffers from spousal/child abuse and emotional eating to cope with it. Well...sometimes we have to address the elephant in the room instead of paint over it (or cover it with a fancy quilt) and secretly hope not to be trampled.

The other big thing that made me rethink life was I recently found out I have arthritis, and for years my guy has had back problems. Did you know that our knees and other weight-bearing joints carry 1.5-3 times the pressure of our weight? Even small changes can make a big difference!

This has been a journey. I haven't been doing this to "be pretty"... In fact, at my age (40s), I am resolved with the fact I'll probably have a buttload of hanging baggy skin when this is over. I don't care. I just want to be able to keep up with my kids, and see them grow up strong and happy and not in pain or sick.

So, I am learning to cook. Our bodies are what we put into them, and I want us to be healthy and strong. I also want us to have delicious meals to sit down to. Food is so important when it comes to bonding, and I realize this is going to continue to take time, practice, and patience.

I'm trying to get us off restaurant food and packaged stuff 90% of our meals, and I'm trying cooking mostly vegetable/legume-based dinners. My guy isn't super thrilled right now as it has a big change for him (he grew up on meat/potatoes/Wonder Bread type diet), and I am still learning little tricks to making things healthy *and* yummy, but he has been so supportive—and I am so thankful for that.

It hasn't been long, but it is already doing wonders for our health. His blood pressure and my blood sugar have dropped into normal range (his doctor actually wants to wean him off his blood pressure meds). We do not hurt so much now—mostly a little ache on rainy days. We sleep so much better! He stopped snoring, and my reflux is gone. Our kids are running and biking with us. We do family activities on the weekend and work on our home and we have time for fun, too.

I had to stop a lot of the kids' after-school activities for this. Strangely, they don't seem to mind. Now they do little chores and have freetime to play with friends in the afternoons/evenings. Sometimes they do get bored (gasp). Gosh—what a strange thing that is by parenting standards these days. Our friends think we are aliens not bussing the kids around 3-6 days a week. XD

My weight loss has been an ongoing thing over a year, but we've only been really getting into this new nutrition/lifestyle thing the past 6-8 months. It feels good our family eats together, we are saving some money, and it is nice to eat home-cooked meals. I think we could live like this.

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Realized I am burning way more calories than I thought after calculating BMR and how many calories I burn walking myself.

So I’ve been using MFP to track what I eat and it uses my iPhone to track my steps and figure that into extra burned calories. Now I never ate the extra “earned” calories.

But I figured out that what it tells you your earned calories are based on steps is not accurate when I hiked over 12 miles on the weekend and it said I only burned like 300 extra calories.

I’m sure this is to promote more weight loss for the user but as someone who wants to know exactly what my caloric deficit is for the day, this doesn’t work and is actually discouraging. I’m not looking for an excuse to eat more because I’m quite satisfied at 1,200cal diet.

So now I only use MFP for tracking what I eat and calculated my BMR and daily calorie expenditure online and found out exactly how many calories I am REALLY burning when I walk.

I walk between 3-4 miles every single week day for school and work, which for my height/weight/walking speed is actually burning like 300-400 extra calories a day during my commute instead of the 60-90 MFP was giving me. Knowing this encouraged me WAY more to meet and exceed my daily step goals, instead of feeling like it made no meaningful difference.

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Just started my weight loss journey.

27M, Height 6'1, SW: 399.3, CW: 388.9, GW: 200

I started my weight loss journey last Friday, October 26. I came home from a trip with family friends and I saw my friend with his kids and something just clicked that I don't want to be overweight when I have a family. Next morning I woke up and started.

Starting at 400 pounds, my caloric needs were like 3700 a day to maintain that weight. I cut everything. Gave up soda and junk. I aim for 2000 calories a day now and I struggle to make that. I've been reaching 1500-2000 a day.

I started with oatmeal with walnuts, chia seeds and a teaspoon of pure maple syrup. Lunch is soup and salad. Dinner is quinoa, loads of veggies, and chicken. I have a mid afternoon snack of carrots.

My main question is: will there be any setbacks from dropping close 2000 calories a day compared to what I used to eat? I lost 11 pounds in week and I'm extremely excited about that. I have also walked 4km each morning.

Thanks

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I'm graphing my weight loss/fitness data. [Discussion/Feedback]

Hi y'all, I'm a biologist so I love data and analyzing it. So, when I started losing weight in 2015, I weighed myself everyday and put it into a excel document. I then plotted it on a graph and used a linear regression to predict my future weight loss which worked and was pretty accurate for all of 2015 until I "fell off the wagon." I've been lifting weights lately and I'm geared towards losing all of the weight I intended but now I bought a body analyzer scale to keep track of my progress. I know its not 100% accurate, but who has money to go to get a DEXA scan everyday. So now I have a data set for weight and roughly estimated Body fat %, Muscle Mass %, Water Weight % and Bone Mass. I input my weight and all those other things in and it gives me back my body composition in pounds, calculates a change from yesterday and tells me if I'm in the "good" in green or I need to work on it in red. It also graphs my data with a regression line to show a trend. Has anybody else done this during/with their weight loss and if so I'd love some pointers or feedback on how to improve my data collection and analysis.

Boring details:
My scale give me my weight and bone in lbs but everything else in percentages so I made it transform percentage that you input on the left and give you an output of lbs in the middle of the table. I then used that body fat and muscle and water weight in lbs to calculate the difference from the day before on the left of the table.

For the graph I just did my weight on the primary axis (right hand y-axis) and all the body composition data such as my body fat weight, muscle mass, water weight was on a secondary axis (left hand y-axis)

Misc: I formatted the table so that "good" things (fat loss and muscle gain) are in green, "bad" things (fat gain and muscle loss) are in red, no change is yellow and water weight is blue because it doesn't really matter to me. It took me a while to learn how to use offsets to make the graph automatically update with new data and how to hide values if no data present in the input.

TLDR:
Here's a pic of how my data looks like right now. Feedback is appreciated.
https://imgur.com/a/yuDj1vB (Click to zoom in because it looks bad if you don't)

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[21F] Beginner to weight loss journey! Tips and advice greatly needed!

I'm 21 and a pretty petit girl. At 5'2'' and 126.6 lbs (as of this morning), I'm dissatisfied with my weight and I've decided that I'm actually going to do something about it. Goal weight loss is 25lbs off. Some questions:

1. How do I know how many calories to eat everyday to lose weight? At my height, a pound a week of loss is probably a lot.
2. How do you find time to balance exercise in your schedule? I'm a second year medical student and incredibly busy/stressed, but how can I teach patients about a healthy lifestyle if I myself can't do it?
3. How do you battle cravings?
4. At what point did you notice you were thinner aka lose clothes?

General advice appreciated as well!

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How to best use my employer's wellness plan to buy fitness equipment while I work from home?

Hey guys, I am not even sure if this is the right sub to post. Apologies if it isnt.

I recently accepted a job that allows me to work from home for most of the time. I have been stable at my weight for the first month but I can see the upward trend in my weight. As part of the benefits, the employer provides funds ($350) to use for health and wellness - covers gym memberships, bike, gadgets like fitbit and anything related to fitness/losing weight - weight loss programs. I am lost as I am unable to make the best use of my benefits.

The nearest gym is useless and would be a waste of time and money to go there. I already have a fitbit , free weights and a bicycle that I use very well and do not need to be replaced anytime soon. I am not sure I want to purchase big equipment like a treadmill or a stationary bike as space is really an issue (had to use my guest room as my home office).

I would like to make the best of the benefits but I honestly cannot find a good option (s). My current weight is 250 lbs and I want to lose 20-30 lbs. I started at 265 lbs and been fluctuating between 245-250 for a while now. I am trying to control my diet but I know that the low physical activity has contributed to my recent weight gain as well.

Has anyone experienced something similar - working from home and trying to lose weight/trying to be healthy? I would like suggestions and advice on how to be healthy and how to make the best use of the benefits?

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