working out

I’m 16

So generally I do about 1-2hours running/walking daily on the treadmill and starting to jump rope more often and have a door pull up bar (have limited exercise equipment)

I used to swim but I can’t go anymore (pools too far and have no pool)

I was wondering how much I should increase my hours exercising especially since I have holidays coming up (8 weeks) and I have to lose 10-20kgs (seems unrealistic but I really want to and am willing to do so)

I am currently 5’1 (155cm) and 136 (62kg) pounds really let myself go due to exam stress and genetically gain weight really easily despite fasting most days.

My parents are quite short (dad’s 5’3 and mum’s 4’11) and obese so I probably can’t grow much taller.

tldr: need to lose 10-20kg in 2 months am 16 years old, 5’1 (155cm) and 136 (62kg), exercise usually 1h treadmill running on normal days and intermittent fast

how many hours should I increase my exercising hours (I know it depends on many factors but just generally speaking)? And what is a realistic weight loss goal for 2 months?

Edit: I split hours of exercise up throughout the day so instead I run for about 10-30minutes but multiple times

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Losing 40 pounds as a college senior — a thank you!

First of all, I would like to thank all of you for being the best subreddit on this website. I made a post back in August about questions I had with weight loss and all of you were extremely helpful. Even when I did not post or comment, the dialogue here has been motivational and helpful as always.

Started at 275 in July, and I’ve been counting calories, watching what I eat, and eating at the right times ever since. Today, I weighed in at 235 and feel phenomenal (rugby player, 6’1”). I would like to extend help to all of those in college who struggle with weight loss because it is not easy here!

The Lose It app has been everything I needed. Everytime you finish your day of logging, it gives you a “streak” counter. I created a folder in my phone of screenshots of this and now I have hundreds of streaks that is motivational enough. This was huge for sticking to my diet.

Eating the right foods is the tricky part. I work a few times a week, play a college sport, and taking 16 credits — not much time to cook every night! There are times where all I have to eat is Campbell’s soup. That is not the best thing to have in a diet (not filling, high in sodium). Eating a balanced breakfast and lunch would allow me to wait the longest possible time to have dinner (9:00). Eggs, turkey bacon, and whole wheat toast for breakfast. Salad from the dining hall which contains chicken, minimal to no cheese, and plenty of vegetables for lunch. And dinner would leave me with ~700-850 calories. That is typically frozen vegetables with chicken, or a can of Campbell’s soup with a small snack later.

Point being, your diet does not need to be perfect to lose weight. There are many people on here who have phenomenal diets and I am not one of those people. What worked for me was being strict to my calorie limits, making sure I had enough protein, limited my fats, and stayed disciplined. I lost the majority of my weight from September to December because I was consistent.

I went from somebody who was constantly embarrassed with his body, to someone who is excited to continue his progress. This improved my grades, my interpersonal relationships, and my own mental health! For those who are struggling... you can do it! If it touches your lips, count those fucking calories, baby.

If anyone has any questions about good quick meals to eat on a college budget, I have a ton to share!

Thank you again everyone! You all were more than helpful.

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How to Turn Down Food You Don’t Want

Warning: What we’re about to say might come as a surprise…

We think ‘tis the season to stop being so nice!

This might sound contrary to all that the holidays stand for, but here’s the thing—sometimes being overly nice means sabotaging our weight loss goals.

Think about it: have you ever been guilted into eating something because you were afraid of offending someone? Ever been coerced into eating dessert because a coworker said, “I’ll only eat it if you do!” or “Let’s split!”?

From office parties to weddings, social events often center around food. And sometimes it’s easier to eat so-and-so’s homemade such-and-such than to cause a scene trying to refuse it. But why chow down on grub you don’t want?

It’s OK to politely decline food. Just read the situation and do it in an appropriate way. Afraid you’ll cave? Check out these ideas for avoiding diet-derailing snacks without offending the chef:

Just say “no!”

If someone is pushing you to try their dish, explain that it looks absolutely delicious, but you’re on Nutrisystem, so you’ll have to pass. Rather not get into all of that? How about simply saying, “That looks great, but I’m completely stuffed!”

Take it to go

Really feel uncomfortable passing? Take the food to go. Then, sneak it to someone else who would appreciate the left overs!

Keep consistent

The first few times you refuse, you might fall victim to a little guilt tripping. But, if you’re consistent, your family, friends and coworkers will eventually accept your refusal as routine, and stop pressuring you!

The post How to Turn Down Food You Don’t Want appeared first on The Leaf.

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My weight loss baby is a toddler! [Inside: Progress picture, my journey and other goals]

Meet my weight loss baby. She is 6 months old and weighs 30 pounds. Let's come to the crazy later.

This is a post (more like a status update, I'm not done yet) about my weight loss journey.

What I Wanted to happen:

I understood CICO. I read the fat-loss article by Aadam. This was all up to me. Where I had reached was all my fault and there was no denying it.

I wanted to lose 35lbs/16kgs and be my lowest adult weight. If I stuck to 1200/day from day one, I'd get there by November 2018.

What happened in the months that went by:

I started in May - I put everything on hold (obsessed over information and educating myself) and went at it hardcore. Calculated my TDEE. Made my meals. Logged everything. Headaches and irritation and annoyance for letting myself get here.

I gymmed in June. Was consuming protein, upped to 1400. Returned to 1200 after.

There were birthdays in July.

August was a good month, progress wise.

There was a big family wedding in September.

My favorite Aunt visited in October.

There was my anniversary in November and a fun trip.

I am going on another holiday in December.

I am female so period so my cycle does its own magic with retention.

Also, I started retaining/gaining when I recently started swimming again. I recalculated TDEE and was excited to lose faster, but now, I get anxious on days that I can't swim. My projected loss will not match my actual loss. Oh no, whatever will I do?

Where I am:

It is one month after my projected goal month, 30lbs/13kgs down instead of 35lbs/16kgs. This is a 6 month progress picture of me. To top this, I now know I want to lose more weight, pushing my total to 45lbs/20kg.

There are days I am a bit frustrated because I let myself down and ate more than I should have BUT I don't like feeling that way because it is okay. I was already better on day one, on day two and each day I did not slide back. And

Ephiphany:

Stuff happens in life. There are events, likely every week or month. Like u/funchords mentioned in his post, I only realized yesterday that I need to have a gameplan for these difficult moments. I liked eating that birthday cake, I liked celebrating with my aunt and trying out that wedding buffet with all my cousins. But I also liked looking great at the wedding because I had already lost weight by then! I like feeling fit and not like a lump when I go to bed. Food is not the enemy. Social situations are not the enemy. Moderation and awareness is your friend. I never revised my goal date even though I did not eat at my goal calories, which was silly of me

Advice

Plan more realistically. Okay, so you would love to do 1200/day but what happens when your best friend visits? What's your game plan? What about your birthday? What about drinking every weekend with your coworkers? How many days of your goal are you pushing back by?

How important is that food/celebration to sacrifice shaving a little bit of fat off your body? Sometimes, it is not worth it! Sometimes it is! When it is, then just account for it in the bigger scheme of events.

The Road from here

I think my weight loss baby is a toddler that can walk on her own now. She may need monitoring but I don't need to obsess and give her all my time and attention. I am going to focus on creating my other habit babies* which are

Focusing more on my work. I have been slacking off on the pretext of weight loss.

Beating my previous 10K record.

Trying weight training after the run.

Starting meditation again.

Presenting myself better, since I am a lot more confident now.

The Ultimate Goal: To Have a Strong and Happy Habit-Family

Mental health and coming to terms with who I am, why I do what I do and observing my struggles, accepting them, working with them are all the entire gist. Awareness and acceptance. :)

^{*When I thought of it initially, it seemed awesome. Now, it seems a little mad because I could have thought of something more generic like a habit garden, but I am rolling with it! :)}

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Day 1? Starting your weight loss journey on Wednesday, 05 December 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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Weight loss sucks because the premise is to reduce yourself

Think of your weight goal as a function of a larger health goal. Assuming no medical issues, excess fat is not itself the problem but instead the symptom of your lifestyle and headspace.

If you shed the weight from a place of self-loathing then it's very likely you yo-yo right back where you were before, because at the end you'll be thinking "why am I still punishing myself?" You ease up and soon enough are back to 4000+ daily calories, six months later ...

So what's the end game? Well, when I first startes taking my health seriously I could not walk up the stairs without getting winded. Then I lost a bunch of weight, gained some back. I've been 15 pounds over my ideal weight for some time now but I just finished my first 10k run in under an hour, in stark contrast to the previous version of me.

Make your weight a hurdle and not the goal and you'll be slim for life.

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[Daily Directory] Find your quests for the day here! - Wednesday, 05 December 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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