Don't try to lose weight: train to lose weight

This article about how to be more patient has a note from a shrink about how to change a habit, namely:

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Don't "try". Train.

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I think she meant, both mentally and practically, put steps in motion - but even just as a way to describe to yourself the effort you're putting in to weight loss, "training" has the edge: if you try and it goes wrong, you've failed. If you train and it goes wrong, you find a new training programme and keep on going.

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Not everyone loves semantic cuteness like this but it really clicked with me. Posting here in case others dig it, too.

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10% in 1 year

I don't have a dramatic weight loss story, in fact my total body weight has only dropped 3kg over the last year.

But I'm proud of what I've done. And I feel that whenever I want to share my achievement, people make me feel bad for it. So I'm going to share with you.

I assumed I was fit and healthy, I was a size AUS10 so it never occurred to me to get fit. Then I had a body composition scan, it was a wake up call.

I was 29% body fat, had bad visceral fat levels, barely any muscle and my bone mineral content was poor too.

So I've taken up a team sport, and got involved to a ridiculous level. Tried out for the national team for fun, and got in. Followed an intense training program for 7 months, and watched what I ate by logging macros. Saw a dietician, ensured I at enough protein and the right carbs at the right times. Lifted weights, ran sprints, and was training on the water more than ever before.

I recently had another body composition scan. Now, I'm 19% body fat, very low visceral fat levels, lean muscle mass above average for my weight/height/gender, and dense bones! I had lost about 10kg of fat, and gained about 7kg of muscle.

I don't get why people want to bring me down when I mention this, or my training progress comes up. It sucks.

I'm proud and I want to share it.

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[Daily Directory] Find your quests for the day here! - Wednesday, 07 November 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.

• [Q&A] "I have a question."
• [Day 1] "I am starting my weight loss journey."
• [SV/NSV] "I have an accomplishment to share."
• [24hr Pledge] "Today I am going to..."

Interested in some side quests?

• [Motivation Monday] Share some motivation, get some motivation.
• [Tantrum Tuesday] Need to vent? People getting on your nerves?
• [Weigh-In Wednesday]
• [Track with Me Thursday] Did we just become best friends?!
• [Free Talk Friday] What's on your mind?

Community bulletin board!

• [Running with Loseit] Run with losers. Avoid arrows.
• [Wecipe Wednesday] Swap and discuss recipies!

If you are new to the sub, click here for our posting guidelines

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Gained back 15 lbs of 40 lb weight loss, desperate to lose it.

My highest weight at 5'9" was 214 lbs, got down to 170 and then kept it off for two years. I LOVED my body at 170. I was eating well, lifting weights, and I'm naturally tall and muscular so I was so incredibly stoked over my appearance. I was obsessively at the gym all the time and I had never felt more confident in my life.

One terrible holiday season made me gain a bunch because I ate like shit, and since then I've been trying to lose weight. Currently at 186 and feeling like shit about myself. I didn't think 15 lbs could alter my appearance so much but my face is chubby again and my cute clothes dont fit anymore.

I meal prep every week and I'm going to start doing cardio several times a week at the gym and schedule eating times and prep healthier meals. It's hard for me to count calories because I cook everything from scratch mostly and I have a hard time figuring out how many calories are in things. I'll work on it.

I CAN DO IT, IT'S ONLY 15 LBS! I CAN BE A MUSCULAR AMAZON WOMAN LIKE I ONCE WAS!

Question: Should I do cardio or lift weights to lose weight? I love lifting weights but I thought cardio was better for fat loss. Thanks!

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30 Day Accountability Challenge- Day 6

Hi everyone! It's Tuesday and here in the US of A it's election day. Which means that a good deal of conversation has been had in the Joisan household over the last several days about the ballot measures and candidates we had to vote on. And to relate this back to fitness and weight loss, our local polling place was only about a 15 minute walk away so I went and walked over to drop off our ballots. In addition to that I finished baking the last of the pfeffernusse dough. I think in the end we got a bit more than 100 cookies in the batch. Thank goodness husband has a big office full of people to foist some of those off on, and we can also distribute a few to my in-laws, but in the meantime sneaking one or two into my daily calorie count actually isn't too bad. On an unrelated note, the past several days I've been having some pain in my hip when I run that I'm a bit worried about. It doesn't hurt me normally but whenever I run for any extended length of time it starts to feel sore. But not enough to actually impact my ability to run so idk? I'm still thinking I'm going to get an appointment with a sports medicine doctor if it continues to bother me by the end of the week. Luckily Boulder has a ton of good sports doctors. Given the number of very intense runners, cyclists, etc. that live here I can see why!

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Weight: 137.5 again. At least I'm not back above 138! I've noticed that whenever I eat more than about 1600 kcal in a day I tend to go up on the scale even though I should still be well below maintenance.

Calories: Ended yesterday at 1742... approximately. There was a lot of guesstimating with the food I ate yesterday.

Steps: 15,119 including a 6 km run. I'm amazed... when I first started running in late July it would have taken me over 20 minutes to run 2.5 km, now I can run 6 km in less than 40 minutes. I find that sometimes I can get caught up in how far I still have to go and lose sight of how far I've already come.

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Gratitude: I'm very thankful to live in a state which (in my opinion) has a fantastic election system compared to the other places I've lived. All registered voters get mailed a ballot a few weeks before the election date. Not just a sample ballot, the actual ballot. You then have plenty of time to fill it out at your own convenience, no waiting in line or having to worry about fitting it into your work schedule. Once it's signed and sealed, you can either return it by mail or at any of the ballot drop boxes distributed around the county. And if you like doing things the old fashioned way or you lost your ballot there are still polling places where you can go vote.

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How about all of you? Has it been a terrible Tuesday? Terrific Tuesday? Just a typical Tuesday? Let's hear it!

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It's my birthday next week, Christmas is coming up, and I've lost my consistency

There are excuses I can give but I'm not going to bother because I know better, but the last few weeks I've eaten well half the days, crept above my calories a few times, and the rest I've gone way over. My weight loss has slowed right down/stagnated as a result.

First thing is a victory of sorts - my standard of 'bad eating' is way different to what it was 12 or even 6 months ago. My bad days would have been coming in at something like 2x my TDEE and I'd have been inactive to boot. This time I haven't dropped my activity levels and my max calories were barely 3000 and I felt physically rotten for it.

Second thing is a vow! I'll be doing family dinner Thursday week, drinks with friends the following Saturday, and dinner with my gf the following Monday. I've already mucked up today but I've got a full week to get back into my good habits. I'll pre-log all the food I can, but most importantly I will be sticking to it. I'm considering photographing all my foods until I'm back on track just for an extra layer of accountability.

I'm going to get there though! Catch you all in a week and a bit when I'm a year older and have eaten within my goals every day.

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My never ending battle with commitment and losing weight, please help.

I don't know what to do. I've sought out to lose weight for years now, and always come back to square one at my previous weight AND MORE. My first time actually accomplishing weight loss was a few years ago, lost about 30 lbs. I was incredibly motivated, worked out hard, ate a clean diet, read everything I could. When I started really noticing the results, and was near that threshold I reverted back to my old ways. That really hurt my psych after looking at all my hard work go down the drain, it made it difficult to start the journey again. I tried again, but this time with a trainer helping push me along the way, financially I couldn't keep that going forever, and I reverted back to my old ways. Now, I just get bursts of motivation, but can't even go a day without eating junk food and eating out. I'm always reading that people just cleaned up their diet and lost the weight, but nobody talks about how they overcame the emotional aspect of getting over this hump and staying committed. Would love any advice how you guys overcame the barrier I'm going through right now.

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