Wednesday, December 26, 2018

Had a great year, but I want to push myself further!

Hey guys, using a throwaway account because I never normally post on reddit, just read. FYI I'm M, 6"1, 21.

I've lurked on this sub for ages, and I find it really inspirational hearing other people's success stories and seeing how supportive this community is, so I guess I'll start with thanks!

On Christmas Eve 2017, I weighed in at 108kg (238lbs). This was a year and a half after I'd started university and stopped the competitive rowing I did in high school. Since I stopped rowing, I had gained 28kg (60lbs), despite losing muscle. My family and friends were making comments about how much weight I had gained, and I felt shit about myself, but apart from that my life was going great and I guess I just didn't have enough of a motivator to overcome my bad relationship with food.

Skip forward to May. I'd been exercising more but I still ate like a pig, so I had got down to 103kg (227lbs) but had plateaued there. My girlfriend of 3 and a half years broke up with me very suddenly. I was heartbroken, and when I'm upset, I completely lose my appetite, so I basically didn't eat for a couple of weeks. I saw some friends who I hadn't seen in a while, and they told me I'd lost weight, so I got on the scales, and for the first time in over a year, I was (just) under 100kg (220lbs). This small achievement just made me feel so much better about the whole situation - I knew it was unhealthy how I'd lost it but this one thing had gone well and it was like a light in the darkness.

This kick started me taking weight loss seriously. Between May and October I lost a further 12kg (27lbs), until I was down at 88kg (194lbs) which I've maintained since. Overall, weight loss of 20kg, or 44lbs, in a year.

I feel so much better about myself, my friends and family have all said how much better I look, and I'm with a new partner who is very active and feeds my healthy habits. But I don't want to stop here. Ideally, I would like to reach the same weight and body composition as my 18 year old self, and I've got plans to do it.

I guess I'm not really asking anything in particular, I just wanted to thank you guys for all the love and support in this sub that has helped me more than I can say, and post my story in the hope that it might have the same effect on even one other person. I wanted to change, but I didn't honestly think I'd ever be in the shape I am now just one year ago. So please don't doubt yourself, whoever you are, because you will be amazed at what you can do if you set your mind to it!

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Mom has completely given up diet and exercise- advice needed!

Since I can remember, my mom has eaten healthy (healthier than anyone I know honestly) and exercised regularly. She has also always been overweight regardless of her diet and exercise. She has been to the doctor to discuss why her weight loss endeavors haven’t been successful, but has mostly been met with disbelief that she is actually taking the necessary steps to lose the weight and it just isn’t coming off (I can attest to the fact that she is, however, or at least was). She has also struggled with injuries during her exercise that have set her back and really discouraged her. The last 6 months she seems to have completely given up her diet and hasn’t exercised once that I know of. I got her a Fitbit for Christmas to help motivate her maybe and occasionally I’ll ask if she wants something healthier to eat to try to open up the conversation, but it’s clear she doesn’t want to talk about it. I want her to be healthy and live and long life during which we can travel and hike together. How do I help?

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How to Get Moving When You Really Don’t Want To

Yes, of course you know you should work out—it boosts energy, makes you happier and helps you lose weight. You also know your to-do list is endless, in the morning you have no time, at night you’re too tired, and sometimes in between you just don’t feel like it. Still, you know you need exercise. Here are some tips on how to get moving when you really don’t feel like leaving the couch:

Set small goals. Thirty minutes of exercise on most days is the recommendation, but if that’s a chunk of time you don’t have in your schedule, feel free to break it up. Fifteen minutes, twice a day–or even 10 minutes in the morning, 10 in the afternoon and 10 at night—is just as effective. Research conducted at the University of Wisconsin found overweight women lost similar amounts of weight whether they did 30 minutes of aerobic exercise in one shot, or divided their sessions into shorter spurts.

3 Exercises for People who Hate Exercise

Read More

Do what’s fun. Hate going to the gym? Don’t go. The idea of taking a Zumba class gives you hives? Tell your friend you have to pass. You’re more likely to stick to a fitness program if you’re doing something you like. Try new things, too: take tennis lessons, for example, or join a softball league.

Recruit a buddy. Exercising with a partner can help keep you motivated and more accountable, and studies show you may even work out a little harder: Researchers at Michigan State University found exercising with someone you perceive as moderately more capable can as much as double your own workout time and overall performance. Ask a friend to take a yoga class with you, sign up for a local charity run together, and even form your own walking group.

Reward yourself. When you hit milestones—like training for your first 5K walk, or running longer than you ever have before—give yourself a treat to stay motivated, such as a new pair of running socks or a 30-minute massage.

The post How to Get Moving When You Really Don’t Want To appeared first on The Leaf.



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Day 1? Starting your weight loss journey on Wednesday, 26 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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Tuesday, December 25, 2018

[Daily Directory] Find your quests for the day here! - Wednesday, 26 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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You know what? I really don't miss this.

I had my first full cheat day since I started my journey in May. I have had cheat meals, but only meals and nothing that put me over maintenance. I gave myself permission to just let go today, for this one day. I made breakfast burritos, had mimosas, then snacked on a cheese board. I estimated my intake today at about 2300 calories, which is about 1000+ calories over what I usually eat (my range is 1200-1400).

It was a little fun, the breakfast burritos were amazing and cooking without having to worry about every calorie was nice... But after that, my enjoyment just went down throughout the day. My stomach is in so much distress right now. I feel paunchy and gross. I went on a walk, which helped a little, but wouldn't be able to manage much more without making myself sick. I likely ate as much if not less than I was eating pre weight loss, and I cannot believe I used to live like that.

But I am glad I did this, because it served as a learning tool. I don't want to feel like this. I want to feel good all the time, which just isn't possible when you eat too much. I am actually really looking forward to a light day tomorrow, at the bottom of my range, with a good cardio workout (and maybe a bonus lunchtime walk). New year's will involve hiking, not drinking - not because I don't know how to have a good time but because my definition of a good time means that I feel my best. I probably won't do another cheat day again - jut a meal here and there. This is a lifestyle change, and my body is telling me that it likes the changes I have made and doesn't want to go back.

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Saying Goodbye to a Rough 2018 (and late 2017)

I'm 5'2". I've put on a total of ~30 pounds over the past 3-4 years. Some of it has been muscle, but an equal amount is fat that is destroying my self-esteem. I have struggled with my weight since I was around 16.

My weight loss journey started fantastically a couple years ago, but I suffered some fallbacks over the course of late 2017/2018. I actually sat down and wrote everything out, but honestly, the only thing that matters is the end result: between December 2017-December 2018, I lost about 5-6 months of gym time. Either I was too physically ill/injured to work out or those months were spent rehabbing my knee (which has failed me 3 times just this year alone) or other injuries. When I really laid it out I realized that yeah, it's no wonder I've struggled so much this year.

Needless to say, I am really looking forward to 2019. I've identified and corrected everything that was preventing me from going further. It's been everything from ill form, muscle imbalance, improper workplace PPE, to just plain bad luck.

I'm also doing a 30 day no booze challenge! Beer is pretty much the last bad habit I have. I average 1-2 a night and that's just not going to work anymore.

I've set some more concrete goals as well. I'm aiming to lose 30 pounds by June.

Here's to a new year!

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