Friday, November 16, 2018
Day 1? Starting your weight loss journey on Friday, 16 November 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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My Weight Loss Toolkit : A compilation of resources that helped me in my journey
Here are some resources that have helped me on my weight loss journey in order of most to least important in my opinion, that I hope could be helpful to those of you just starting out.
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r/loseit : Goes without saying. The sidebar is hugely informative and the community is the best!
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LoseIt! : LoveIt! This platform makes is SO easy to log. I struggled with MFP before, but the switch to this was quick and I have never looked back. It's my best friend, so encouraging and cheerful and quick. They have website integration which is crazy awesome. I use tablesppon and teaspoon measurements (I DO NOT USE A FOOD SCALE) and it has been super accurate in predictions of estimated weight loss and also my caloric needs. I can also see my nutrition info and weekly deficit. It does not make me feel like crap for gaining. I truly LoveIt!
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HappyScale : This app is a favourite of iOS users. I set my start and goal weight. I enter my weight first thing after I pee every morning. HappyScale shows a very easy to understand, smoothed trend. It estimates when I will reach my goal. It also shows me the rate of loss, which is very useful to understand. Expected rate, Current Rate and overall rate. Fun graphs and charts. Makes for great tracking experience. Again, when I stop losing weight, it says it doesn't have enough data to predict and waits for me to start losing. No pressure here. :) It is true to its name.
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Visual Calorie Estimations: I do not use a food scale. I have been losing on track without it. I eat Indian food that may or may not be cooked by me. I use whatever spoon I can to measure stuff. I rely on an average estimation of similar foods that I find in the LoseIt database. Also, googling for visual guides have helped me so much along the way. NHS, WiseGeek, I usually google for restaurant food :Carbs and Cals has a book with pictures like these
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My Weight Loss Chart on paper : This has motivated me so much to celebrate every little victory see how close I am to my end goal.
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Microsoft Excel : I LOVE EXCEL and data! I am at a PC all day so I end up opening this often. I have multiple sheets in my awesome tracking file.
Measurement Sheet: At the beginning of every month, I keep track of my precise measurements of the following
Month Nov Neck Top Bust Underbust Waist Stomach Pelvic Bone Hip/Butt Upper Thigh Calf UpperArm Forearm Wrist Total I also track bodyfat percentage, BMI changes, etc on this sheet.
Goal Sheet: I keep Track of the Weight Loss Goals I have and the date I achieved them
Track sheet: I keep track of SVs and NSVs and Complements- with respective dates and weights
Obstacle Sheet: Things that were difficult and frustrating for me in this journey. It is good to see things that I was struggling with that I have overcome
Clothes Sheet: This is just awareness for me before buying new stuff. According to category, I have clothes listed, The brand, the fit, the occasion and frequency of use: I fill this sheet up as and when I wear them. I had 0 jeans that fit and about 25 fancy wedding clothes. Made no sense.
Some People use a TDEE excel tracker, it didn't really do much for me as I already have my LoseIt! app.
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Pictures on my phone: Apart from progress pictures on the first of every month, I randomly click pictures of me. Sometimes my face (it has cleared up with weight loss. Sometimes just before I leave for work the mornings. I evaluate how the same clothes look on my body over time. Underwear progress pics are fun but then It's nice to see myself how I normally do: dressed. I regret not doing this early on. The pictures I took at starting weight are really bad pictures of me in my underwear. By bad, I mean, I stood in front of a half length mirror and halfheartedly clicked them. I don't have a picture of me in my once-super tight jeans that fall off me now. There was an AMAZING guide posted a couple of months ago on reddit that helped so much with progress pictures. I can't find the link anywhere.
- Avoid mirror selfies
- Use the back camera of the phone
- Face the source of light, like the window or lamp, don't block it.
- Place the phone on a straight surface at your chest to stomach level, set the timer, walk to your spot and post.
- Try doing this in a constant setup, i.e. Phone on table placed in same location + you standing in the same spot.
- Recreate same pose for realistic effect You can also click pictures of your meals. This is my album of mostly<400 cal lunches for a month.
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LoserTown : If I enter my calorie intake everyday, it will show my projected weight loss. A big table is generated of how much I will lose every week. CICO is simple math, right? I love playing around with this and seeing how much sooner I would have lost if I moved my butt. It has motivated me to go for that run or that swim. But it has also motivated me when I was not active- the diet will pull me through. Very tangible experience. Try it.
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BMI calculator (Normal and Asian): Like I have ranted on here before, I found out very late that Asians have a lower BMI range. I only found out after I had hit healthy (or so I thought). Anyway, I use this calculator now- it gives me a reference for both normal and Asian bodies. BMI does not take gender or age into account.
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Basic TDEE Calculator: Quick and easy. Uses my age, gender, activity level and fat percentage (optional) and gives my TDEE. Also states a ideal weight range, BMI and recommended macro distribution for my meals, for maintaining, cutting and bulking.
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Fancy BMR and TDEE calculator: I use this when I have too much time on my hands. It is a giant sheet that basically does what the basic calculator does. It has a lot more parameters I can tune and compare. Like work in intermittent fasting options, more options for activity level, compare my current TDEE to that at actual BMI. It is also useful if I track on a different scale. I can work with a daily/weekly/monthly/yearly deficit/exercise/fasting. It's fun to explore.
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Frame Size Calculator : On /r/progresspics, I found that most people who looked like me had a lot more weight than I did. Very confusing that people that looked like me weighted quite a bit more. And people in my weight range looked so skinny. After a little digging, I understood about frame sizes. So people of the same height carry their weight significantly differently if they have different frames. Turns out I am a small frame. -.- So my ideal weight is lower. Yay me. -.- Anyway, this is the simplest I could find.
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Ideal Weight for Frame Calculator: So now that I know my frame, this guides me to my ideal weight.
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BodyFat : I don't have calipers or a DEXA scan facility, so I use this calculator and this visual guide and this sub r/guessmybf for this. :)
Tl;Dr : Staring at the scale can be boring, so I found a lot more things to keep me motivated.
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Weight Loss Tips And Help
Hey all, I hope you are doing well.
My name is Ryan and I have recently joined this group provide some help HERE...
Today, I decided to make a “7 Day Challenge” Where I’ll bring as much value as I can to this group, and I’ll try my best to answer every question!
- And here is exactly what will you get:
👉 Day #1: Your Mindset | Things you need to know before you start your journey.
👉 Day #2: 30 Ways to stay motivated.
👉 Day #3: How to lose weight FAST? | Based On Science.
👉 Day #4: How to burn fat by walking? | The Easiest Way.
👉 Day #5: How to lose belly fat?
👉 Day #6: 10 COMMON mistakes when trying to lose weight!
👉 Day #7: FREE EBOOK: The 50 Weight Loss Tips That Help You Lose Up To 5 Pounds a WEEK!
- Why am I doing that? Your success is my success, I passed through many difficulties and obstacles to reach my goal and all I want is reducing your time to hit your goals by sharing my own experience.
- What do I need from you? Liking and dropping some comments below will make me so happy, and push me to give more and more value!
- So are you ready for this 😉?
This is all I got for today! Thanks and have a nice day.
Stay Tuned For The Next Post,
Ryan.
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[Challenge] European Accountability Challenge: November 16th
Hi everyone, happy Friday! How are you doing today? I have a question not related to weight loss but I might as well ask anyway...how do you get over fear of failure? It’s really messing with my head and not helping with my interview anxiety either, so anyone got any tips? 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: I slept well, and woke up to an email about the next phone call, which I think will be next Tuesday...it sent me into a panic of course but I’m trying to write down what I can do to feel more prepared and then make a plan to do some of those things. I feel like between that and shark week starting today could be a harder than average day for me. I need to pre-log my food and hopefully I can stick to that and remind myself that emotional eating is not going to make my interview go better next week! Catch you all later, have a great day everyone!
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Thursday, November 15, 2018
[Daily Directory] Find your quests for the day here! - Friday, 16 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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Shocked at my weight loss in a short period
I wasn’t sure about posting on here, but I truly enjoy reading everyone else’s posts and thought maybe I can help someone like you’ve all helped me. Reading this has helped me stay motivated and get ideas.
I’m a 24 yr old female and I’ve been able to lose 20 pounds in 2.5 months. SW- 170 CW- 150 GW- 140
I had an ear infection and lost 4 pounds and didn’t realize it until my doctor pointed it out. I thought hmm maybe I should try to lose more.
Shortly after that, I got my dream job (zookeeping) and became more motivated to be healthier. Most of my coworkers are the type to enjoy rock climbing, hiking, and outdoorsy physical stuff. I’ve always enjoyed those types of things too and saw how fit a lot of them are and decided why not try to get healthier?
I started by eating smaller meals and cuting out fast food and only drinking water. On occasion I’ll have an alcoholic drink or get my favorite fast food meal but only when I’ve had a rough day or am treating myself. I’ve cut out pop completely though, because I know if I drink it, I’ll want some everyday. I’ve gotta say though, now that I’ve stopped eating fast food, it’s less desirable than it used to be. I never count calories and that is a personal preference. I feel that I’ll get obsessive or stress myself out. I will look at calories in terms of high or low. Then I pick the lower option. This season has been perfect for soup so I’ve been eating a lot of that. It’s easy, low calorie and tastes great after working outside all day.
My Significant other and I work 50+ hours a week each so I don’t have much time to cook. If we do order in, I choose something that has veggies as a side or add them to the meal. Then i tell myself I can eat half of the meal today and the other half tomorrow. Then I always want to leave myself a good amount for tomorrow to make it filling so I don’t over eat.
I also cut back on snacking, because that was one of my vices. I enjoy eating as a hobby while watching tv and I needed to teach myself to only eat when actually hungry. I keep healthy snacks in my fridge like carrots, grapes, apples etc. that I know I’ll enjoy. I typically eat a small lunch at work like a sandwich, pickle, grapes and chips. The chips are a treat to myself. I think it’s important to still eat things we enjoy. Moderation is the key but you’re setting yourself up for failure if you completely cut out things that you know you love.
I also try to keep in mind that my job is very physical and my weight loss has also been affected by that. I do a lot of walking, scrubbing, hosing, climbing, etc.
I know a lot of people have to lose weight for health reasons. I did need to lose weight to be healthier, but it wasn’t life threatening. I think the reason I’ve been successful so far and remained consistent is because I’ve told myself this is something that I want. I’ve tried to make my weight loss a positive experience by not thinking about what I can’t have now but what I’m gaining. I’m gaining self confidence and better fitting clothing. I’m gaining happiness and self worth.
I’d like to lose about 10 more pounds and I’m gonna keep up what I’ve been doing. Thank you all for being such a welcoming community!!!
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