2019 is the year I'll hit healthy weight - what are the mantras you use to keep on track?

Let's start with stats! F, 21,173cm, SW 95kg, CW 80kg, GW 65kg

Some background: I started my weight loss journey in April 2018 and lost 15kg this year - which is nothing compared to some of the numbers on this sub! However, it's the first time the scale has gone in the right direction for me, it's halfway to my goal, and despite my slow, stop and start progress, I am determined to be proud of myself.

In 2019, I hope to achieve my goal weight that puts me slap bang in the middle of a healthy BMI. I can lose a pound a week and make it by fall, and then I want to start maintaining and strengthening my body.

I come to this sub daily for encouragement and reinforcement, although I don't interact as much as I'd like to. I was wondering which pieces of wisdom you keep handy when you're feeling your focus drift from your health goals? What mantras, pieces of wisdom and sayings that you learned on this sub, or elsewhere, do you remember to stay alert? What really stuck with you and encouraged you this year?

For me, recently reading this sub really helped me to get perspective on the calorie fest over the holidays and manage it in a way that works for me. It's what you eat between New Years and Christmas that counts, after all!

Apologies for any typos, I'm on mobile and commuting! 🌻

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

78 days - 19.4KG loss - 800miles cycled - cal limit of 1500 per day.

Since I started mid october I have lost 19.4KG by limiting myself to 1500cal per day with a target of 114g of protein per day(tend to do this with whey powder). I use a scoop of huel for breakfast to get me eatting three times a day rather then nothing till night time and eating rubbish. I have also got back into cycling and have done 800miles in 78 days which has helped with the weight loss.

When I started I gave up crisps which was bloody hard. Second month I lowed by booze from about 30 drinks a week down to 2 drinks a week which was very hard to my wife to cope with. The next challenge for me is to cut down on diet coke or maybe even give it up.

photo link below is my progress tracked with my garmin watch and garmin scales.

https://imgur.com/RD5rbNx

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from loseit - Lose the Fat http://bit.ly/2EZv3s3

What old ah-ha moments/old habits/beliefs/behaviours/taught information that was contributing to weight gain have you overcome and how did you realise?

I figure that with new year they’ll be a lot of people looking to change things up in the next few weeks. There’s a lot of us here who have had all kinds of experiences with weight loss and mountain of knowledge and tips exist between us all. I thought it might be helpful to start a thread where we can put those things we now know to be wrong or need to be moderated better in one place, because odds are somebody else is buying into those same things right now and might find it useful to see where others made changes.

For me, once I began calorie counting I also begun to have revelations about the things I’d always believed to be quick and healthy snacks. For instance, I’ve always had issues with chocolate and I do need to be an adult and deal with that, but whenever as a child or teenager I would complain about being hungry but mostly meaning ‘I need chocolate’ I would be told to have some toast or crumpets instead. As a snack. I now am gobsmacked that two pieces of bread, butter and a spread, or crumpets and butter and cheese are about as calorie dense as some of my meals, and the chocolate bar definitely would’ve been the better option of the two. I would then go on to get my chocolate bar anyway, because I’d eaten the instructed snack (that I didn’t really like) and was not satisfied, and would also go on to have my dinner and maybe biscuits/cookies or whatever other easy to access junk was around.

Crying in the changing room wondering how I’d put on so much weight I genuinely couldn’t understand or see any pattern in my eating that could equate to it, I was considering believing (as the relatives around me were insisting) that nothing could be done and I’m just from a family of big-boned people, despite all those years I was at a healthier weight. But now I’ve come most of the way on this journey and looking back I can see where I screwed up so clearly. Also, I’ve never even liked bread, and the amount of bread I used to get made to eat (because it was ‘healthy’) makes me angry, now my calories go on things I do like and it’s not bread.

What are things that contributed to your situation and how did you realise or overcome them?

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

Day 1? Starting your weight loss journey on Monday, 31 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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from loseit - Lose the Fat http://bit.ly/2RnUDxr

Hey guys. Starting my journey today. Would enjoy support.

When I was a kid I (male, currently 5'4", 280lbs yeah I know I'm short) was put on an ADHD medication that caused me to gain over 150lbs in just a few months, and that has completely ruined my life. I'm depressed, anxious, all the good stuff.

A few days ago I was put on antidepressants and they should help me lose some weight as well as deal with some of my mental issues.

I'm here with hopes of support and some helpful tips and ideas on how to lose weight. Currently my goal is 250.

After new years I'm going to start eating healthier and try to do some physical activity at home. (Gym isn't an option.) What would be the best and somewhat easiest ways to implement weight loss into my life?

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from loseit - Lose the Fat http://bit.ly/2rZLo8f

My Day 1 accountability post. Early 2018 was the worst time of my life. Here’s to starting 2019 with one foot in front of the other. Here’s to Vance.

I had worked in an office for over ten years maxing out my weight at 225kg. 2018 - (queue country music) - I lost my dog, my job, then another job, and another, then I lost my home. I was then blessed to get approved for a government training program and was retrained in a new field Truck driving. I could barely walk from my car to the training lot without losing my breath. It was the middle of the summer and I had to stand out in the heat for 4-8hrs a day for 9 weeks. I thought I was gonna die but I wasn’t going to fail. Before I even realized the days became easier and I started building endurance walking longer and longer distances. This Christmas I went with my family to a Santa parade and we stood out there for nearly 2 hours. That was the longest I’ve stood without rest in probably 5 years. It was then I realized I had already started the hardest part of my new life without realizing it.

Dusted off my scale and weighed myself today and I’m 200.6kg! The lowest I have been in half a decade. I wanted to make this post as an accountability. I watched a video of this guy Vance incredible 365 day journey. If anyone can link his profile I’d like to thank him. He’s motivated me to start the new chapter in my life too.

tl:dr watched a weight loss video - motivated me to make a change after hitting rock bottom.

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from loseit - Lose the Fat http://bit.ly/2ApgF9o

Frustrated and tired of being over weight. Finally gonna commit.

Hi. I wanted to share this with you since I’m not telling anyone in my inner circle.

I’ve made the decision to truly commit to my weight loss journey. I’m 5 ft 1. And 170 lbs.

For years I’ve struggled with my self image and never liked my body, and I’ve finally made up my mind to actually do something about it. I’ve been working out but I don’t see results since my diet wasn’t as strict as I’d liked.

But I will follow a very strict regime and I hope to get results between January and July.

Wish me luck and resilience, since I know this will be a difficult journey for me.

Here’s to a new year of opportunities!

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