Tuesday, December 11, 2018

Goal Achieved!

35F | 5'4" | SW 183 | CW 143| GW 135

Follow up to my previous post here

Well I've done it! I actually did it 3 weeks ago, but I've been in the midst of moving to Curacao for an internship and forgot to post!

As I said before, I started this journey using MyFitnessPal and CICO, beginning in February of 2018. Though I wasn't working out through most of my weight loss, I was active daily as I live in the NL and bike or walk everywhere. Fitness is the next step! I joined a bouldering gym before I left the NL and had taken the first steps into getting back into a workout routine... I am not trying to lose any more weight, but would like to tone up and build some muscle. While I'm here on a tropical island, swimming and scuba diving will have to suffice (it's too hot for anything else!)

So that's my story! I just want you all to know that you can do it! It won't always be easy, there will be setbacks... sometimes the scale is going to go in the wrong direction. But it's ok. Just keep at it. You'll get there :-)

As promised...

Before and After 1 and 2 ... (having shorts that fit would be nice, but having to make do for the moment!)

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Day 1? Starting your weight loss journey on Tuesday, 11 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.

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[Challenge] European Accountability Challenge: December 11th

Hi everyone, how are you? Hope everything goes well for you today with your goals. It’s not weight loss related but I’m really happy to see some people doing the compliment goal again this month on here. So I though maybe other people would like to try it- instead of a question of the day, give yourself a compliment today if you fancy it!

 

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’m off to a slower start than planned but will get on top of things soon. Plan for today is online courses, lunch with a friend, then trip to another city for a meetup. I will write my compliment later in the interest of getting this post up sooner! Have a great day everyone!

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I’m noticing a terrible pattern..

I seem to have a 3 year cycle of weight loss vs gain. I spend a year being active and healthy, shed some weight and bottom out around 140lbs. Then I stay there for a few months and after that, over the course of around 18 months, I pile on everything I lost right back on to around 180.. that’s some serious sloth and gluttony. Then I spend the next year going back to being super active and quit drinking and ditch junk food, only to repeat the process again. And now surprise, I’m back at the top of the scale and looking down this horrible ordeal all over again. I have a feeling that part of the reason I do this to myself is I surround myself with people who encourage a lot of bad behavior and at times I find healthy living slightly lonely... sometimes even boring when avoiding indulgences... but this has been going on for over 12 years, and I’m so at a loss for balance in my life I am asking strangers on the internet for help. I know I do my best when I have support, but where does that come from? I used to hire personal trainers for motivation, and that was great and I loved it- but that’s not really part of my budget anymore, nor was it ever really part of a long term budget plan.. How do you guys find support and motivation? I know it’s time to head back to the gym, but it’s tough to get friends to commit to even going once or twice a week and it’s weird to try and meet new people there.. I never really get used to going on my own. Even if I go 5 times a week and take regular classes, I never feel like I belong, and this is a big part of letting things slide when I start to feel like I hit my goal. But I’m getting older now(almost 33) and my body should not be doing this anymore. So, I come to you with all my problems and pray there is some divine r/loseit knowledge lurking just around the corner~ if anyone has any advice or motivation secrets I sure would love to hear them, cause it’s time to ditch this awful cycle and get zen with a new sustainable lifestyle.. lord, do I need help.. does anyone use a reward approach? Like with vacations or wardrobe changes or nice presents for yourself?

Thanks for reading, I know that was super long- I’m really hoping for some sensible direction

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Monday, December 10, 2018

Tantrum Tuesday - The Day to Rant!

I Rant, Therefore I Am

Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!
The rant post is a /u/bladedada production.

Please consider saving your next rant for this weekly thread every Tuesday.

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[Daily Directory] Find your quests for the day here! - Tuesday, 11 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.

Interested in some side quests?

Community bulletin board!

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


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Sprained my ankle twice in 6 months; starting physical therapy next week. Feeling down and out and looking for advice.

I started my journey on October 12 and have lost about 15lbs to date. I rolled my ankle in mid-September, causing a sprain, so a lot of my weight loss was diet related (lazy keto), but as my ankle was healing (or so I thought), I began to incorporate more low-impact workouts again like core-based yoga and pilates.

I slipped and fell while walking the dog on an uneven patch of grassy knoll, and the same horrible cracking/popping sounds happened again, leaving me pathetically on the ground whimpering in pain. After a visit with the orthopedic doctor on Friday, my ankle ligaments are very weak and he told me if I were an athlete, he would be immediately recommending surgery. For now, I've been prescribed physical therapy for 6 weeks (beginning next week). He told me that if I continue to injure or roll this ankle, it can put me at list for lasting damage to the ligament including chronic pain and possibly arthritis, which scares the shit out of me as I'm turning 30 next year... I want to be able to enjoy life and be able to travel, hike, etc.

Needless to say, I feel pretty defeated. Prior to the injury, I have felt more energized and excited about my weight loss and making physical activity a routine part of my life again, and I feel like I keep getting set back fro my goals. I have tried to focus on continuing to eat, but I feel the motivation slipping.

My calorie intake is about 1400-1500 right now, but that was with workouts. Should this be lower? Are there workouts I can do that burn calories without putting pressure on my ankle?

TL;DR I rolled my ankle for the second time in 6 months. Need advice and motivation for staying on track, calorie consumption, and continuing to work out in some way (without putting weight on my ankle).

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