Falling off the wagon. Up 10lbs.

Hey all. I haven't posted much in this sub, but I've lurked since I started losing, and this community is one of my favorites on Reddit. So I'm making my first big post today.

About two years ago I first took the plunge into the world of dieting. I'm a 6'5" male and at that time I weighed 320lbs. Remarkably, my efforts really worked out well. I got a Weight Watcher's membership, used that rigorously for a year, lost a good 60lbs, cancelled my membership after pinpointing my bad habits, and lost about 25 more lbs. I felt extraordinarily proud to have lost almost 100lbs, was able to keep that weight off, and still eat food that I enjoyed. I stopped losing streak around 230lbs. Could stand to lose more, but felt good about my body and my habits.

Fast forward to today, and my struggle seems to have resurfaced. Now, before my initial weight loss, I was in really deep (cupcakes, pastries, candy, ice cream, fast food in abundance, every single day). While I'm not quite that bad again, I got on the scale this morning and noticed a gain. 10lbs up from where I decided I was comfortable with my weight stagnating.

It's frustrating because I've known that I've been slipping on my good habits for a couple weeks now: eating more often and eating less quality food. And what's worse is, I can feel the compulsion again. I've felt for so long now that I had really kicked it, that I really knew when to say no and when I had had enough. I haven't felt out of control of my eating habits since I started losing a couple years ago, but lately I just feel insatiable. Just last night after going to bed, and this was after a big dinner (Ham, mashed potatoes with butter, green beans, squash casserole), I got up and ate two chocolate chip cookies, two pieces of pumpkin pie, a slice of cherry pie, and a peanut butter and jelly sandwich. That's just last night. I've been slipping for a couple weeks now. Sneaking sweets, stress eating, etc. The holidays are here, my job has been stressful, the weather is cold, my family is in town, I have a new girlfriend that also loves to eat: all of this is making me want to just keep eating all of the comfort food, and I feel like I need help.

This is bad. My binging habits are resurfacing and I'm feeling powerless to control them. Any advice for a comrade who's fallen off of the wagon?

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Few weeks in, figured out how to make signature meals vegan friendly, managing to stay away from junk food.

I know people had hang ups when I first posted on this forum saying that I was going to do a weight loss plan via a weight loss clinic, but so far I've lost a little over 11lbs and still going down.

I've noticed that I've stopped craving junk food as much as I used to, and I'm able to completely turn down junk food for the most part (though I'm going to be completely honest and say that I have broken a rare few times and had some unhealthy food, but I don't see it as a huge problem because I'm not beating myself up over it, and I wasn't binge eating junk food when I did it either), and I've started to find ways to cook certain meals in a vegan/vegetarian way. Like I've made kale pesto with turnip noodles, I've made spaghetti with green lentil noodles instead of the normal whole wheat ones I used to eat, and who knew how good spaghetti sauce can be when you make it from scratch yourself?

I don't know about anyone else, but the one thing I'm discovering about myself along this journey to better health is how much i actually love to cook. And it's not like i didn't like cooking before, but before now i just hated having to deal with any kind of raw meat. But now that I'm mostly dealing in a plant based diet, I love seeing how much I can do with just veggies.

I think the further I go along with bettering my health, the better it is that I'm getting with cooking and it's making me happy that everyone around me can see the results. I used to be real close to 300lbs and now I'm closer to 200lbs, which is my first checkpoint on my way to 165lbs.

Here's to a few more weeks of progress! Now I just gotta push myself to exercise more than I do, haha.

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My birthday gift to myself is starting my weight loss journey today!!

Today is my 35th birthday! I keep procrastinating starting my weight loss journey because I am scared. Scared that it will hard, scared of failure and scared because it is comfortable to hide behind food. I logically know there are ups and downs and that it isn’t an easy journey. I need to stop letting my emotions rule my life.

I am ready to get out of my self-sabotaging comfort zone and choose change, one meal at a time. I spend my free moments getting inspiration from this community.

I am 5’3” and 250 lbs. My birthday gift to myself is to give myself a new life! Bring on the best year of my life.

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A few quick questions

Hey guys! I've lost a lot of weight before with healthy food and exercise 3-5 times a week, from 92 to 72 kg, but I have gotten all of it back during the last 3 years and even threw on some extra.

Now I decided to go back to how I was and about to start my gym membership, but got a few questions about diet!

When I went to the gym before (not during my weight loss period) I felt a big need for food after gym, what should be my rough calorie intake if I go 3 times a week , and do I need to pay attention to macros right away if let's say abs are my eventual goal, or do I take it slow? ( discipline is not a problem!)

One thing I drink twice a day is a 0.4 deciliter jug of milk shaken with 1.5 little spoons of sugar and a bit more Nescafé coffee. Are those 3 spoons of pure sugar a day a big deal and should I find a new favourite way to make coffee ?

The last time I lost weight I completely stopped eating mayo. Is that something I can eat occasionally in a healthy diet or should I be avoiding it completely?

Thanks in advance fellas, and good luck to anyone on their journey!

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Day 1? Starting your weight loss journey on Saturday, 24 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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I need help with getting motivation and enjoyment back while still loosing

Alright so I'm just kinda struggling with my eating/need to rant/need advice??

I've always struggled with binging/restricting, and I've never seen anyone for these issues. I'd say it's gotten a bit better the past year or so.

In May I was diagnosed with PCOS and I've got a lot of weight to loose. I've lost 1stone total,and my next appointment is the start of January. Basically, the specialist I go to doesn't have good bedside manner and it stresses me out because I don't feel supported with my weight loss. She wants me to loose weight quickly and I know she's annoyed I've only lost 1 stone, even though I told her I want to take it slow. Im focusing on maintaining right now because of how much work I have with school, and for motivation reasons, and I know she won't be happy when I show up for the next appointment at the same weight.

The past few months, I've just lost all motivation. I guess I get hungry, but I just can't be bothered to eat. Food doesn't make me excited, and I'd just rather not eat at this point. I know this is really bad, but I just don't want to. I just want to loose this weight, and I'm so annoyed that I haven't lost more. I can't stop thinking about food, how many calories are in things, how I'm going to meet my calorie count for the day, how I don't want to eat, how I'm exhausted from school, etc. Im not hungry (or not motivated) so I barely get up to my calorie limit, but then most nights Ill binge. Not because I'm hungry, or bored, or because it's there. Just because it's food.

My anxiety/depression has been alright lately, so it's not that.

I'm so sorry if this is a mess, my thoughts are so jumbled right now and I don't know what to do. How do I get motivation back and enjoy food while still loosing?

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ADVICE FOR BINGE EATERS!!!

F/17/5’4

SW: 172 lbs | CW: 150 lbs | GW: 130 lbs

Hey, if you’re a binge eater please read this. I struggle so much with binge eating and I have some tips. These won’t help you 100% but they’ll free you of things you’ve been told to follow and led you to restrict.

(I am still struggling with this so take this advice with a grain of salt)

Tips

1. Learn to say no. If you get an urge to binge and YOU aren’t hungry, then say no. If you are hungry, then you’re probably restricting. Go put food on a plate and eat. Don’t let your brain control your eating. YOU have full control.

2. STOP RESTRICTING!! This goes to anything. You are told not to have distractions when eating. If you want to use your phone, TV, laptop or whatever, just do it! If CICO works for you and doesn’t let you binge, then do it! If it doesn’t, then eat 80/20.

3. Give yourself cheat meals (better than cheat days), either 1 or 2 per week.

4. If you’re craving something, use the 3 bite rule: one bite to say hello, one bite to savor the flavor and one bite to say goodbye (This is only for a craving, not true hunger).

5. Don’t start with a specific diet or cut out a food group (low carb, keto etc) THIS IS MY OPINION FOR BINGE EATERS!! This will cause for restriction for you and you wanna avoid that. Once you actually control yourself and gain more knowledge is when you should think about those specific diets (you don’t have to). These specific diets work for many people long term but if you struggle with binge eating, I personally wouldn’t go down that road.

6. Don’t force yourself to drink so much water. Just drink when you want to. Drinking water is good for you but don’t make it about weight loss, drink it because it’s good. Don’t forget to sleep!!!

7. Don’t do a boring workout! Don’t force yourself to do cardio if you don’t want to. Plain cardio is boring, I used to do 45 mins walking... now I’d rather do HIIT or lift. You can find many programs online as long as you feel energetic and happy in the gym. Don’t do it for weight loss, do it for yourself, to let out your stress and have some alone time with music.

Thanks for reading this. Please remember this is all based on my experience. If you have anything to add, please comment. If you also don’t agree with something, comment! I’d love to see what other people think!

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