I FINALLY broke 70 kg!!!

I feel absolutely ecstatic. When I was at my heaviest, at 95 kg, I thought the days when the scale would start with 8 were well past me, and that I’d have to cut off a leg for it to ever start with 7.

But today after about 5 and a half months of weight loss, I stepped on the scale: 69.7 kg. I couldn’t believe it. It started with 6. A damn 6.

Never in my dreams did I imagine that I could be that light. I’m almost as light as my dad, who’s a good bit shorter than me and fairly fit. I’m lighter than my cousin, who’s about my height and people call him skinny. I’m in my third year of college and yet I’m lighter than I was in 6th grade.

Before I started losing weight, my life was pretty terrible. My grades were awful, I didn’t talk to my parents much, and I’d spend all day playing video games. The only happy moments of my life would be when I’d order and eat food. But the joy of sculpting a better body, the joy of knowing I’m gonna live longer and better, the joy of knowing I can achieve something if I put my mind to it far, FAR, surpasses that.

I still have a good bit to go before I get my goal body though, and I’m glad. I love being on this journey. I love sharing things with you guys, and learning things from those of you that have lost many times the amount of weight I have, as well as those of you just starting out like I was a few months ago.

This is truly a milestone for me, and though I’m nearing the end of my weight loss goal, I’m only beginning my fitness and health journey, which is gonna last the rest of my life.

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Started to change my life a week ago - am I doing this completely wrong?

And I kinda know the answer. I woke up a little over a week ago and had enough. After years of being extremely unhealthy, lazy and not giving a fuck, I decided enough is enough. It began this summer where I really started to walk a lot, and despite that I still ate the "late night"-McDonalds or drank a lot of soda. I assume, since I can see that due to my height and weight, I need around 3000 calories, that I kinda maintained, kinda not, since I ate and drank all that crap.

Since tuesday last week, I've been drinking a bit of milk, and a LOT of water. Actually, it has helped me a lot. I tend to go less frequent to the bathroom and I have been sleeping a lot better. According to Samsung Health, I have slept 7 hrs 40 mins daily compared to 5 hrs 50 mins the weeks prior. Maybe it's just placebo, again i have no clue.

I've been IF'ing (Intimitient Fasting) and I have a 2 hours window, mostly around dinner time where I eat. I've been having small portions, and been eating better in terms of not filling it with crap that is bad for your body, but vegetables. I told someone about IF, and was told it was bad and stupid. But to be honest, I never eat breakfast. I often ate some frozen, processed crap for lunch, a big dinner and snacks at night, but after switching over to only eating dinner, I feel fine. I don't feel dizzy, I can concentrate and i feel fine.

Here's the problem, I THINK. First of all, I've been having issues eating. I don't know if its my head that is messed up. I read a lot about weight loss, and I talked to some people about what I do, and I never seem to figure out if i am doing this right or wrong. But i have been eating around 1000 calories each day, at max. THIS is a problem, as far as i can tell. But i feel so bad when I crave some fast frozen procssed lasagna or a piece of something something.... I have been eating a bit of fruit during the day, and some some rye bread.

I am having difficulties counting calories, but i think i've gotten the hang of it. And i'm not bullshitting the numbers. I have eaten a lot less. I don't feel different, I don't see a difference, i can see the weight has dropped, obviously, because of water.

A buddy offered a glass of chocolatemilk last night after i had 7km walk, and i knew I had been eating 900 calories, and I still turned it down. I feel so guilty, but due to my heigh being 188 and weigh around 135kg, I should've respect the calories.

Help me.

OH, and while we are at it. What ways are best to lose body fat? I have been squatting a bit, and was thinking of buying some weights to support it. Is biking good? Also, I walk a lot, walk stairs, cardio etc, yeah.

I'm really confused about this. I don't know what I am doing. I actually do not miss sugary drinks, fast food etc. - water is actually fine, I just need to balance this out with my fasting. It's been 19 hours since I last ate, and I still feel kinda full after work and walking.

EDIT: Yes i have been reading the faq for this subreddit. I kinda want clarification.

submitted by /u/ThisMayBeMike
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[Challenge] European Accountability Challenge: November 15th

Hi losers and maintainers, welcome to week 3 of the challenge. How are you doing today? So here’s a question, what are your food strategies for the holiday season? Have you changed how you celebrate holidays with food as a result of going on this weight loss journey? Good luck today everyone!

 

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: Another night of normal sleep for me, yay. I’m out early at the allotment since I was able to get a ride here and will stay until lunch time. I’m going to be weeding/clearing a few more areas and building new beds and paths hopefully. Then I’m prepping for my phone call. Then I can finally relax! Catch you all later, have a great day everyone!

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[Daily Directory] Find your quests for the day here! - Thursday, 15 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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New study on low carb diets

Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial (https://www.bmj.com/content/363/bmj.k4583)

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See the link for the full article, but here's the discussion section:

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In this controlled feeding trial over 20 weeks, we found that total energy expenditure was significantly greater in participants assigned to a low carbohydrate diet compared with high carbohydrate diet of similar protein content. In addition, pre-weight loss insulin secretion might modify individual response to this diet effect. Taken together with preliminary reports on activation of brain areas involved in food cravings48 and circulating metabolic fuel concentration,49 results of the current Framingham State Food Study (FS)2 substantiate several key predictions of the carbohydrate-insulin model. Regardless of the specific mechanisms involved, the study shows that dietary quality can affect energy expenditure independently of body weight, a phenomenon that could be key to obesity treatment, as recently reviewed.50

The difference in total energy expenditure was 209 to 278 kcal/d or about 50 to 70 kcal/d increase for every 10% decrease in the contribution of carbohydrate to total energy intake (1 kcal=4.18 kJ=0.00418 MJ). This effect is comparable to that obtained by isotopic methods over one month intervention periods in a previous randomized crossover study with 21 adults39 and in a non-randomized crossover study with 17 men,51 after taking into account confounding by ongoing weight loss and other sources of bias.5253 If this effect persisted—and we observed no attenuation from 10 to 20 weeks—it would translate into an estimated 10 kg weight loss after three years for a typical 30 year old man of height 178 cm, baseline weight 100 kg, and average activity level, assuming no change in energy intake (www.niddk.nih.gov/bwp). If reduction of glycemic load also decreased hunger and food intake,36 the long term benefits could be even greater.

The difference in total energy expenditure between low and high carbohydrate diets among those in the highest third of insulin secretion was more than double the difference for those with low insulin secretion, highlighting a subgroup who could do particularly well with restriction of total or high glycemic load carbohydrates. This finding is consistent with results from an animal study,54 a cohort study,55 mendelian randomization analysis,56 and clinical trials.303157 In contrast, the recent DIETFITS (Diet Intervention Examining The Factors Interacting with Treatment Success) trial reported no effect modification by insulin secretion or genetic factors among 609 overweight adults assigned to low fat compared with low carbohydrate diets for 12 months.58 In that study, however, which relied on nutrition education and behavioral counseling, participants were instructed to “minimize or eliminate refined grains and added sugars and maximize intake of vegetables” and other minimally processed foods. Probably for this reason, the reported glycemic load of the low fat diet was very low for a diet that is by nature higher in total carbohydrate, and similar to the value for the lowest glycemic load diets in some previous intervention studies.59Thus, the effects of predisposing risk factors might be attenuated on diets that are generally healthy and specifically low in glycemic load. In support of this possibility, a high genetic risk score for obesity predicted obesity among people consuming high glycemic load sugary beverages but not among non-consumers.60

Similar to our previous crossover study,39 the difference in total energy expenditure between diets was not primarily attributable to resting energy expenditure or physical activity level, which were marginally higher in participants assigned to the low carbohydrate diet (comparisons that could have been underpowered). Other potentially contributory components of energy expenditure include thermic effect of food, activity of brown adipose tissue, autonomic tone, nutrient cycling, fidgeting and related non-exercise activity thermogenesis,61 and changes in the efficiency of movement that we did not capture with cycle ergometry.45466263

A change in metabolism is suggested by hormonal responses to diet. Ghrelin, produced primarily in the stomach, was significantly lower in participants assigned to the low carbohydrate diet, a novel finding. Beyond effects on hunger, ghrelin has been reported to lower energy expenditure and promote fat deposition,6465 providing another mechanistic explanation for our primary outcome. Leptin (an adipocyte hormone that signals body energy stores) was also lower in participants assigned to the low carbohydrate diet, suggesting improvement in leptin sensitivity.66Prospective studies have observed that people with the greatest declines in leptin levels after weight loss have the lowest risk for weight regain.676869

submitted by /u/Jynxers
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My new weight loss method

Like many people, I've tried calorie counting and failed miserably - always succumbing to "cheating" and never really registering everything I ate.

One day I had the idea of instead of tracking calories just to write down the times when I ate. I was astounded to realize that I was basically eating more or less non stop. As in, I wasn't going more than an hour without eating something.

Being a tech minded person, I immediately wrote myself an app to track and added a system that tells you if you should eat or not based only on when you ate during the day and how hungry you are.

It's been working for me, and I hope it can work for other people too. The low amount of effort required to keep it up and the simplicity of it have really helped to be consistent and dissuaded me a lot from cheating. I know I am self-advertising here but I feel like I'm really onto something that could help a lot of people.

In any case, if you want to give the app a try it's called "the dAIet" on the app store.

submitted by /u/laundrydaywarrior
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Confused in the gym need help.

Hello, fisrt let me say that today was the first time I was in a gym in a long time and I was just lost. I'm over 400lbs and I really want to get started on a workout routine so I went to our apartments gym. My plan was to workout for 30-45 minutes to startout then shower then hop in the pool to relax cause thats all right in the same place. I just moved in with my long time girlfriend and She is very supportive of me and while I am looking for a job I want to use the time to exercise and loose weight.

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There were some treadmills that I thought i could walk on for a start of my workout but those seemed to have a with limit of 400lbs and when I got on it I could hear the machine crying. I tried on the elliptical and just felt weird like I was failing around. So after walking around lost getting on and off machines for about 15 min I left. Pethetic I know but there were some guys in there and it was just akward for me.

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So am I too big for those machines and should just start my weight loss by walking around the pool? Should I just stick to weightlifting the upper portion of my body? If so which tools do I use? Are there specific things I should focus on since im so big? I need some help getting started with just a normal workout plan to loose weight and get into shape. Thank you for any input you give me.

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submitted by /u/xPrime_EVilx
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