My crazy 2018 journey

Hey r/loseit!

As 2018 comes to an end, I took at look back at this crazy year for me. Unfortunatly , I'll be ending the year a bit heavier than I started it for the first time since starting my journey 3 years ago. But the fortunate side of this is I'm still much much lower than my starting weight, and in the grand scheme of things, taking a year for basically maitenence with all the crazy stuff that happened isn't that unfortunate at all!

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On November 1st of this year, I finally cracked and got back into it. I hadn't lost significant weight for over a year.. The same 30lbs back and forth and sometimes even higher.

I hadn't been able to hone in and just get it done like I did before. I know what needs to be done...I've given myself reasons/excuses.. I've opened two restaurants which is really stressful but I enjoy doing them.. Raising two kids and having a suprise third while opening a restaurant.. Almost insane.. But..still I still knew the keys to success and ignored them.

Now that my hours are back to normal and I'm getting two days off a week and things are getting back to as "normal" as my seemingly crazy life can be.. I've figured it out. It took a few spells of real deep self reflection to figure it out

I basically lost who I was. I thought about the things that made me.. Well me. Disc golf.. Running, Meal prep, r/loseit, , and my weight loss goals. I wasn't doing any of them. I was doing nothing that made Josh well.. Josh. I have a wall in my room with discs and running medals. I'd get mad everytime I saw it because it was a reminder of who I was. Meeting new people at work, they would ask what my I did and my go to's are always "I play disc golf professionaly and I love running" but then I'd have to add.. Well.. Used to. It hurt. Regardless of how busy things still might get.. I have to still have time for me.

So with the help of my lovely wife, we've come up with a plan, and I'm excited to get back to being me! We've created a plan for both of us to schedule 'us" time around our work schedules , while leaving family time, making sure meals are prepped and we get our workouts in. So far it's worked like a charm! I've been back to my old self, and have actually lost 20 lbs since about November 1st.

Moving into 2019 with this momentum and back to my old habits, I'm really excited for what this year is going to bring!

In the wise words of u/thatcanadianguy88 in his recent post , One year of almost maitenence does not undo all the hard work I've done so far

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M31 5’11” CW: 280, GW: 210 (for now).

Hi all, I am starting my weight loss journey today! I downloaded the LooseIt app and am using a Fitbit to track my steps and calories burned. I have been overweight since my early 20’s and have a very negative self image and decided it is finally time to do something about it. I know that weight loss gets harder as you get older so it’s a do it now or it will never be done type of thing. I used to play sports and work out constantly in college and high school, but since then, I have become very sedentary. I have also started working part time with Wag, hoping the walks will help me lose weight steadily, as of right now, walking will be my primary source of exercise. I am hoping that in conjunction with tracking the weight will melt off. I just want to look better and feel better about myself and I am finally going to do something to make that happen!

My Current Weight

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How to boost your immune system this winter

‘Tis the season of runny noses, scratchy throats and annoying coughs. To help give your body a better fighting chance against cold and flu, strengthen your immune system with these simple tips:

Breathe deeply. It’s one of the most basic meditation techniques, and one that can help calm you down and reduce stress. Chronic stress suppresses the immune system, and can increase your susceptibility to colds, and other illnesses. One study found people who practiced 45 minutes of mindful mediation every day for 8 weeks had a 40 to 50 percent reduction in respiratory infections, compared to those who did not meditate. But if you don’t have time for that, spend even just a few minutes a day focusing all your attention on your breathing. Concentrate on inhaling slowly through your nose, allowing your chest to rise as you fill your lungs; and then exhaling through your mouth. You can also try thinking of a relaxing place or phrase as you breathe.

Wash your hands. Viruses live on your hands, and cleaning them regularly—especially after touching anyone who is sick or anything that may be germy—can help protect you from getting sick. Scrub for 20 seconds with soap and water, or an alcohol-based hand sanitizer if you’re not near a sink.

6 Foods to Beat the Common Cold

Read More

Go for a walk. And try to do it on most days. Research out of Appalachian State University showed those who walk briskly for about 40 minutes, five days a week, had half as many sick days from colds than those who don’t exercise. When you’re walking or exercising at a moderate pace, immune cells circulate through the body more quickly and are better able to kill bacteria and viruses; consistent, regular exercise seems to make these changes and benefits last longer, according to the American Council on Exercise.

The 6 Worst Things You Do After Gaining Weight

Read More

Get enough rest. Lack of sleep can affect how well your immune system fights infectious diseases; and studies have shown that those who don’t get enough sleep are more likely to get sick after being exposed to a virus. The optimal amount of sleep: seven to nine hours, every night. Not sure how? We’ve got you covered here.

 

 

 

The post How to boost your immune system this winter appeared first on The Leaf.

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Here's to 2019 and resolutions that need not be made based solely on weight loss anymore.

I apologize for the length. tl;dr at the bottom.

I say this because I've realized that there's no more "New Years resolution to lose weight" for me in my future. Not because I've reached my goal weight, not because I've given up, but simply because I've turned my previous decision to lose weight almost 2 years ago into a healthier lifestyle and it's stuck. This after 30 years of not knowing what the hell I was doing and always giving up in less than a month because of my lack of knowledge.

I love what I've learned being part of these communities here. I love that I finally understand calories and deficits and maintenance and surpluses. I love that I've learned IF is an acceptable and healthy way of losing weight, as long as it's just that, intermediate. I love that I finally understand how to cut and that cardio isn't the only thing needed to lose weight, if you want to use cardio at all. I love seeing the definition in my muscles and the shape of my body change. I love what I've learned so much here that I want to pursue being a trainer or coach in the future, when I've reached my own goals.

I've spent most of 2018 in a massively depressive funk, which would have sabotaged my weight loss in the past. But this year was different. Despite the depression and stress and illnesses, it was incredibly easy for me to stay at or around my maintenance levels, if not my deficit. I ate crap a lot of the time and I didn't work out very much at all. I own my own small art business that gave me a mild workout on the weekends from May-December and I rode my bike with my husband a couple of times but other than that I was pretty sedentary. Even though I had felt like I gave up because I stopped working out and was eating like shit, it was second nature to keep my portions and calories at the levels they should be and to not eat when I wasn't hungry. My food choices are second nature because I understand food now. My weight has been consistently going down in a healthy way at each doctor appointment I've had this year, even when I felt like I was gaining because of being sedentary so much.

For the holidays my husband has set up our multi gym and orbital rower for working out at home. I'm used to those machines from using them in college so I'm excited to get back to them. I'm already about a week in and it feels so good. I'm doing the x-effect with it right now for a challenge while I'm not working my business and it's a lot of fun.

I started my journey wanting to "not be fat" and found along the way that it's not just the fat. I don't want to be fat, but more than that I want to be fit and healthy. With that goal in mind and everything I've already learned over the last 2 years, I have no more need for a New Years resolution that includes weight. I can work on other areas of my life now.

I love seeing everyone's progress here, this community started me on the right path and for that, my life is forever changed. A big thank you to you all and I hope your year brings you more growth and health, whichever forms those may take :)

I'll never forget my mantra I learned here now: "Trust your deficit." It works. Even when you feel like shit, it works.

tl;dr: After learning how to lose weight and get healthy the proper ways here (CICO and IF, and just generally better choices with food for me) almost 2 years ago, I have finally made it a lifestyle and no longer worry about a new years resolution that focuses on weight loss. It's opened up my mind and my life to better things, despite life's daily challenges.

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Day 1? Starting your weight loss journey on Thursday, 27 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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[Challenge] European Accountability Challenge: December 27th

Hi losers and maintainers, how are you doing? Question of the day is: what was a food you commonly ate while gaining/at a higher weight but avoid now? What’s something you eat lots of now but avoided before? For me, my weight gain food was definitely croissants. Weight loss food is probably cabbage, also lots of chicken and beans for healthy protein. Good luck with your goals today!

 

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: Ate at a deficit yesterday and weighed in at 149.7 this AM, way down from yesterday. I know it’s not real but mentally, it’s encouraging. Today we’re taking the ferry to the UK, I’m hoping to eat at a deficit again before 2 days with SO’s family.

Goals today are same as yesterday:

1. Log everything

2. Eat 1600 cals or less

3. Get at least 5000 steps

Have a great day everyone!

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Reality check - it’s time for a change

Looking at pictures of myself from this Christmas actually made me sick to my stomach. But looking at the scale too???? YIKES.

I feel like I’ve always been on a weight loss journey. I went off to college 5 years ago and weighed 265lbs (I’m 6’) During my college years I took health and fitness very seriously and got down to like 185lbs. Then again I didn’t have a job and had more free time to work out and plan/cook meals. But even then I never felt I was slim enough. I’ve always felt like the big kid. Always trying to lose weight, trying the latest diet, trying a new workout, and always thinking that ONE thing would be the absolute key to me dropping all my excess weight, the heavens would open, angels would sing, and I’d finally win the battle I’ve fought for so long.

At my college graduation, I was right at 190lbs. Fast forward to a year and a half out of college and I’ve gained 30 lbs since graduation (thanks, corporate America.) But, I have had two major surgeries since then and both required 12+ weeks of rehabilitation. Most recently, I’m recovering from hip surgery. I have this horrible fight with myself everyday of “needing to lose weight” but also needing to focus on just getting back to walking normally again.

Weighing the day after Christmas this year was really the slap in the face I needed. It’s not fine, I don’t hide my weight well, and if I can tell, others can too. (Doesn’t help that my mom makes not so subtle comments.)

I’m putting it into the Reddit universe that I’m going to lose this weight, and get down to a healthy weight of 175lbs by next Thanksgiving.

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