Seeking advice on sustainable weight loss for ~5ft4, female: 185 to 130

I say ~5ft4 because depending on the doctors office my height is either 5ft4 or 5ft4.5. For most of my adult life I've weighed around 170lbs. My largest was when I got a sports injury and couldn't walk - I went up to around 185, though now that I'm well I'm trying to lose it. I'm 24 and female.

I recently moved to Eastern Europe and have gone down to around 165 or so due to dietary changes and adjustment. I no longer eat much processed sugar and my host family eats much healthier than back home.

I would like to continue losing weight, as my ideal weight is around 130lbs, but there aren't any gyms in my area and the only road near me is a mountain highway. I have never been particularly motivated with body weight exercises, so I'm not going to fool myself into believing I'll begin now.

I've taken to writing down what I've eaten recently, so I'll post it here. All coffee I drink black and with no sugar - as with tea. Also the yogurt here is drinkable and salty but has more in common with Greek yogurt than any of that yoplait nonsense.

Food journal: Day 1 Coffee Apple 2 cups of pepper oignon sausage rice stir fry 2 peppers Coffee 1 cup pork 1 piece seed bread 1 piece cheese 2 peppers 1 Beer Coffee 2 pieces of apple tort
Tea

Day 2 Coffee 1 sarma 4 bites meat with oignon 1/2 piece seed bread 2 cups yogurt Coffee Apple 2 cups wine 1 cup rice 1 bowl noodle soup 8 bites of pork 1 piece seed bread 2 peppers

Day 3 Coffee 1 piece chocolate 1 chocolate cookie Coffee 4 bites apple cake 2 eggs w peppers, oignons, ham and cheese 1 small tomato 1 cup yogurt Tea 2 cups mashed peppers 1 hefty piece of cheese 1 large piece seed bread 1 cup yogurt Coffee Tea 2 pieces white bread w/ honey & butter

Day 4 Coffee Coffee 2.5 cups peppers with eggs 1/2 piece seed bread 1 sausage 2 peppers 1 large potato 1 sausage w mustard 2 peppers

Day 5 Coffee Tea Coffee 2 cookies Apple w honey Tea 3 small pieces fried fish 2 cups potato 2 peppers 1/2 cup pickled cabbage Apple Fermented plums Tea

Day 6 Coffee Coffee 2 small sarma 1 cup pickle/cabbage/cauliflower salad 1 piece white bread w pepper spread 1 cup wine 1 small coconut cinnamon bun 1 piece sugar cream cake 1 bowl honey plasma mash 4 cups spaghetti Bolognaise sause 1 glass wine 2 cups cabbage

Day 7 Apple w honey Coffee 2 eggs 2 peppers 1/2 piece seed bread Cheese Byrek Yogurt 1/2 litre Chicken Burrito (Chipotle size, splurge day)

I've never really gone on a diet that I can keep at for extended periods of time - this is kind of my first serious shot at it. So advice would be much appreciated for what I should cut out, and thank you in advance!

TL;DR 5ft4 24y/o female trying to get from 185lbs to 130. I've lost 20lbs in the past 4 months by moving (went from the US to Eastern Europe). I'd like to continue to lose weight but have limited access to exercise or much variance in diet here.

submitted by /u/DefinitelyDevi
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2rShDGr

Merry Christmas; Don't Lose Sight of Why You Started!

Hi everyone. First off, thank you all for being a wonderful support network for all of us here after the same goal: becoming the best and healthiest versions of ourselves.

I hope you all enjoy your holiday, and don't beat yourself up too much or fall completely off track if you happen to over indulge this holiday season. Just remember; one day will not ruin the lifestyle track you've put yourself on. It's OK to eat that cookie, or drink that egg nog...if you're scared of going overboard, you don't have to have the full serving!

I haven't been eating the best the past week between work holiday functions and family stuff; but I've been counting calories and making sure that I'm still at SOME form of a deficit each day...even though it may not be as great of one as I was at earlier this month.

Also remember to reflect on the moto "no more zero days" from another Redditor. Go for a walk after dinner with your family...or do a small workout before getting ready for the day. Doing anything, no matter how small, will always be better than nothing at all.

Don't get discouraged if no one seems to comment on your progress; remember, many people don't like commenting on another person's weight as they don't want to risk being rude. Your weight loss is for YOU, not them. You know how hard you've truly worked. Give yourself a pat on the back and words of encouragement; you will always be your harshest critic.

I hope anyone reading this will be able to feel they are not alone this holiday season, when weight loss can be the hardest.

submitted by /u/adastra26
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2GBT0bh

And to All, A Happy & Healthy Night! A Poem By Nutrisystem

‘Tis the night before Christmas when all through the house,
The food scents are wafting, your stomach, it growls.

The desserts are all prepped, the temptations abound.
The guests have arrived with goodies by the pound.

So what are your options in a situation like this?
It’d be easy to cave and give your results a goodbye kiss.

But you in your skinny jeans, and your friends on The Leaf
Know you’ll regret it—your goal is in reach!

So chop up your veggies and lay off the cake
Squeeze in a workout before everyone wakes.

Fill up on healthy before the indulging begins
And drink all your fluids for a weight loss win-win.

Play board games and charades and get out and about.
Focus on family because that’s what it’s about.

Food is not part of the memories you make
So don’t give it that much power—pump the brownie brakes.

So whistle and shout and pat yourself on the back…
You’ll make it through the holidays still on the trim-down track!

The post And to All, A Happy & Healthy Night! A Poem By Nutrisystem appeared first on The Leaf.

from The Leaf http://bit.ly/2EMA4EP

How to Go to the Movies and Stay on Track

Winter is a great time to hit the theater. It’s the perfect activity to escape the cold and catch the oscar-nominated films hitting wide release or the latest animated flick with the kids. Plus, this time of year offers less crowds than the holiday season.

But with a trip to the movies comes the dreaded allure of the snack bar. Besides being tough on your wallet, the vastly unhealthy selection at theaters can wreak havoc on the healthy habits you’ve worked so hard to establish. Luckily, there are easy tricks to transform you from a giant soda, jumbo popcorn moviegoer to a savvy snacker that even the harshest critic would give two thumbs up.

How to Pump Up Your Popcorn 4 Ways

Read More

Eat before you go. When you’re hungry, your willpower to choose healthy options greatly diminishes. But, if you eat a well-balanced meal before you arrive you can avoid the snack area altogether. Those tempting sugary treats have got nothing on you if you plan ahead.

Bring your own snacks. If snacking while watching is half the joy for you, then just prepare and pack your own options instead of relying on the theater’s selections. Bring some chopped veggies to nosh on or try some of Nutrisystem’s guilt-free alternatives to theater offerings like our White Cheddar Popcorn, NutriChocolates or Whole Grain Soft Pretzel.

How to Cut Back on Soda

Read More

Choose this, not that. If you must purchase something at the theater, commit to snacking wisely. Purchase the popcorn sans butter. Share your treats with friends to control your portion intake. If you are thirsty, opt for sparkling water instead of a sugary soda. This way, you aren’t depriving yourself. You’re just creating boundaries that allow you to indulge in a balanced manner.

Check out this handy guide to better understand what you should order and avoid while at the movies:

The post How to Go to the Movies and Stay on Track appeared first on The Leaf.

from The Leaf http://bit.ly/2EKlDjR

I need a review for my weight loss plan for the New Year

I am a 5'6" 20 year old male that currently weighs 215 pounds.

My goal weight is to get to 130 pounds.

I hope to reach that weight by March.

I used to lift but haven't done so in 2 years. I have definitely lost most of the muscle mass I have. If I did sit ups,push ups and curl ups would those body weight exercises be enough to develop my muscles to the point where if I get to a low enough body fat percentage would look ripped and not skinny fat ? Keep in mind I don't have much muscle development at the moment.

Once I get access to a gym,which is soon, I will actually start lifting instead of doing body weight exercises but nothing too serious just 30 minute sessions 3 days . I don't know which routine I am going to do but I would like recommendations since most of the beginner programs are for people who want to become bodybuilders or people who focus solely on strength I just want enough muscle to not look like a twig. I want to look lean at the end of my water fast. I am not trying to look bulky ripped just lean ripped like this

submitted by /u/LatterRestaurant2
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2GDDSKy

Day 1? Starting your weight loss journey on Monday, 24 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!

submitted by /u/AutoModerator
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2RhdxG7

UPDATE: A little less miserable this Christmas, down 58lbs.

link to last year’s christmas eve post

a year ago, i posted on this sub from a place of desperation and hurting. i was just shy of 280lbs, in a size 24, and completely ashamed of my body and my life. i posted for accountability in the hopes that i could finally make a change.

this year was really, really hard, but i did make some changes and lost 70lbs in total before gaining back about 12lbs in the last few months of the year. i went from a 24 to a 16, and for the first time in my entire life, i was able to cross my legs.

all i did was count calories. i started at 1500 but i wasn’t really losing much so i dropped to 1200 and the weight started falling off. i lost 50lbs between march and july. it was amazing. i felt better, i looked better, and life seemed to be getting better. here are a couple “before and afters”, NSFW

i’m one of two therapists at my agency, and at the beginning of august the other therapist went on medical leave. my caseload doubled and so did my stress level. i stopped counting calories and started eating more. i wrote in my post last christmas eve about my struggles with binge eating; unfortunately, my binge episodes had never gone away completely, but they got significantly worse in august and transitioned from pure binging to binging and purging. all of a sudden, in the midst of my healthy weight loss, i had a full-fledged eating disorder. i was in denial for a long time because my sister has anorexia, and SHE is the one with the ED, not me, right? it was a difficult truth to swallow when i realized that my eating was just as disordered as hers. before i started losing, i met criteria for binge eating disorder, although i didn’t realize it at the time. i now fully meet criteria for bulimia.

and you know what the interesting part is? i haven’t lost a single damn pound since my coworker left in august. in fact, i’ve gained back about 12lbs from the constant binging and purging behavior. i recognize my behavior as disordered, and i do want to get better. i’m the world’s most hypocritical therapist - helping my clients change their disordered behaviors while silently suffering from my own.

as this year draws to a close, i’m proud of myself for losing 58lbs in total. the majority of that weight was healthy loss. i AM a little less miserable this christmas than i was last christmas. i have begun seeing a dietician and taking medication, and i continue to see the amazing therapist i’ve been seeing for many years. i also met a guy at the beginning of december, and we both knew on our first date that we were going to marry each other. we’re thinking may 2020, and i really want to be at my goal weight by then. he has given me reason for recovery, because i want to lose the weight in a healthy and sustainable fashion now. i don’t want to enter marriage with disordered eating habits if i can help it. i’m a little under halfway to my goal weight and i feel confident in my ability to lose the weight.

it is really easy to slip into disordered eating, and honestly, the majority of people have disordered eating habits to some degree. basic CBT principles of identifying the thoughts and feelings i’m having that trigger my behavior has been helpful. i’m not where i want to be, but i’m not where i used to be, and hopefully in a year i’ll be able to share another update with even more progress. thanks for following along.

submitted by /u/DownstairsLease
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2SjgKlE