My new year's resolution isn't to lose weight.

I want to lose 20-30 pounds and get back into a normal BMI range, but losing that weight isn't specifically one of my new year's resolutions for 2019. Instead, my list of new year's resolutions looks like this:

• log my food every day, even if it's just my best estimate
• get my 10,000 steps every day
• hula hoop for at least 10 minutes every day
• do 16:8 IF
• weigh every morning
• forgive myself for any missed days and get back on track ASAP

These are mostly things that I do already - except the last one. My biggest problem is consistency and giving up after a few bad days. So, I'm going to do my absolute best to stick to these resolutions this year and see where it gets me. I want to focus on the tasks that I can manage on a daily basis rather than a big goal that seems so far out of reach. I know that when I stick to these things, it works - I've lost 15 pounds or so already, and there's no reason I can't keep going with that loss.

Here's to a great 2019, and may you all achieve your fitness/weight loss goals this year!

submitted by /u/fitinabit
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from loseit - Lose the Fat http://bit.ly/2s2mtks

M/46/181cm/83kg. I am so bloody proud of what I have achieved. 54kg down and fitter than I have been since I was a teenager!

Hello and Happy New Year to all you lovely losers!

I don't post here very often, but have been so inspired by everyone on this sub that I wanted to share my weight loss journey with you all. I know you want the before and after pics so here they are (apologies for the quality!)

For background, I am 46 years old, 181cm and currently 83kg. I don't live a "regular" life. I run a bar in a holiday resort, and as a result I work ridiculous hours every day for 7 months, and then take 5 months completely off.

I´ve always struggled with my weight and self image, but over the last few years I really piled it on. I was drinking way too much, my diet was terrible and exercise was non existant. I was spiralling into a depression and got to a point where I couldn´t see how I could ever change. I was struggling with my workload, was miserable all the time, and I was basically waiting to die (melodramatic I know but its how I felt).

Then last March, I was walking home after a day in the pub and I was gasping for breath walking up a small hill. Something clicked in my brain and I decided that it was time to sort myself out. I got home, talked with my SO and asked for her support, downloaded MFP and started tracking calories. I went all in and set myself a 1000 calorie per day deficit, bought myself a Fitbit and committed to 10k steps per day, and most importantly swapped beer for diet coke.

Something amazing happened. The numbers on the scale started to drop. I was 137kg at my heaviest but eating at a deficit and walking daily soon saw that number get smaller and smaller.

My clothes started to hang off me, I was feeling better, looking better, my snoring reduced drastically to the delight of my partner, and I felt like a dark cloud had been lifted off me.

As the summer came around my workload increased massively and my daily steps increased to an average of 25000 per day (14-17 hour shifts will do that!) and I had to increase the calories I was allowing myself just to get through the day, but the weight kept melting off.

By October I had hit my goal weight of 80kg and felt amazing. As work was starting to wind down I decided it was time to up my game and join a gym.

Walking into the gym for the first time was scary as hell. It had been at least 20 years since I had lifted weights, but with the help of /r/Fitness and YouTube I soon got into the swing of it and I only wish I had started sooner. Feeling my body get stronger, and more flexible is addictive and although I´m new to it, I have already made some noticeable gains.

I continue to track my calories, but think nothing of having a pizza/kebab/beer if I want one. If I over indulge I just make up for it over the next couple of days. I have gained 3kg since October, but that is down to increased muscle mass and I´m happy at the weight I´m at.

I never thought I would be writing a post like this yet here I am. I´m fitter and happier than I have been for a very long time, and I have no intention of ever gaining that much weight again.

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from loseit - Lose the Fat http://bit.ly/2F4R21w

Holding Myself Accountable for My Choices, Letting Pass the Things I Don't Control

The chief task in life is simply this: to identify and separate matters so that I can say clearly to myself which are externals not under my control, and which have to do with the choices I actually control. Where then do I look for good and evil? Not to uncontrollable externals, but within myself to the choices that are my own. - Epictetus

That suggests a chart like this...

Things I Control, Choices	Things I Don't Control (fortunes and misfortunes)
_________________________________	_________________________________
_________________________________	_________________________________
_________________________________	_________________________________
_________________________________	_________________________________
_________________________________	_________________________________

Before reading on, maybe consider your plan right now. How much of it is in your control? How much of it depends on factors out of your control? Take a few minutes and jot down your own chart. Then read on...

Life is not Perfect

Perfect is not required. It just has to be good enough for weight loss.

You win some and you lose some. Nobody goes to Las Vegas expecting to win every roll of the dice, pull of the lever, or deal of the cards. The winners in Las Vegas are the ones who win more often than they lose. They take home the money. The rest of us losers pay for the bright lights, their comped rooms and their free drinks.

We're going to lose some of these battles with our established habits, with our unfriendly environments, or with the daily circumstances. It sucks to lose a battle. It's demotivating, momentum breaking, and irritation-making!

The purpose of this exercise is to be forewarned and prepared. We should start knowing that we WILL fall off the wagon (as it were). We WILL derail the train. But maybe it's more useful not to think of it as a wagon or a train in the first place, where falling or crashing would be a disaster. We're more comparable to being on a roadtrip, where a wrong turn is just a wrong turn. We don't crash the car and light it afire and live there. We just make some corrective turns and keep going. As long as we make more correct turns than incorrect turns, we'll make progress toward our intended destination.

Things I Control, Choices	Things I Don't Control (fortunes and misfortunes)
How many calories I reasonably plan to eat	The difference on the scale today (up, down, or the same)
Whether I pre-plan my food day	Unexpected social events and irresistible temptations, not being hungry, being hungry earlier than expected
Setting aside time, preparing for exercise	Snow, rain, or schedule interruptions; feeling good enough that I do extra exercise
Logging my food as best as I can	I cannot be 100% precise in estimating someone else's prepared food, it might be higher or lower

Focusing on the things we can control, we can bend the odds into our favor. With the odds in our favor, fortune and misfortune will still happen but we will win more often than we will lose.

So consider your own plan to lose weight and get fitter and healthier. What are the choices that you control? What are the factors and outside of your control?

Not getting emotionally upset (or gleeful) by the things we don't control, and understanding that they're just the way that fortune works, makes this experience more enjoyable and endurable.

^{♂55 5'11/179㎝ SW:298℔/135㎏ CW:183℔/83㎏ [3Y AMA], [1Y recap] MyFitnessPal+Walks🚶Hikes+TOPS}

submitted by /u/funchords
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from loseit - Lose the Fat http://bit.ly/2s6RZxU

New Year Reflection and Refocusing *Progress Pic*

Wow what a year last year was. I made some huge progress, down 27 pounds since August.

Progress Pic

I'm at my lowest weight since 2013. I also hit a huge Plateau and managed to not lose any weight since the end of October. Thankfully I didn't gain any weight either, but I am ready to review last year and get my goals in order for this year. Looking back on my posts I made some lofty goals after my initial quick start to my weight loss. Now with 2018 in the review mirror I wanted to make some new goals and get back to the habits that made me successful in losing 27 pounds this year. I started this journey because I wanted to be healthy and a good example for my daughter. I also was identified as having Prediabetes and as corny as it sounds the new year provides us a great opportunity to look back at the previous year and look forward to new goals.

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• I am going to track my calories everyday in MFP (Current Goal: 1,750 calories)

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• I am going to hit 10,000 steps on my Fitbit everyday.

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• I am going to go to the gym 2 times a week to run

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• I am going to run my first 5k.

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• I am not going to let one bad day or binge derail my progress or weaken my resolve.

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• I am attempting a 2 lbs/week goal with my refocused efforts.

This would give me the following mini-goals

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230 lbs by January 30th

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220 lbs by March 6th

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210 by April 10th

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200 by May 15th

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I can't wait to get to my goal this year. I will not only be out of the Obese BMI, but also out of the overweight BMI. I can't wait to take a new r/progresspics photo and post about my successes later this year.

​

submitted by /u/maxedout89
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from loseit - Lose the Fat http://bit.ly/2s69AG8

I’m so tired of family/friends/people giving me their opinions about how I’m losing weight.

So this is going to be a giant fucking rant, and new account for obvious reasons and will be posting here more often. Also on mobile so please forgive formatting!

The story of my weight loss, and the struggles I’ve had to deal with over the course of my life. I’m 6’2, so I’m pretty lucky but my weight has always been a constant battle for me. Growing up I was always a bigger kid (the terms were husky, big boned, or a thick boy), but I always played ball (baseball pitcher) and was on club teams/school. Playing ball kept me in okay shape, but I injured my shoulder and had to quit playing this was in high school.

Now the reason I was overweight is because my mother is an amazing cook, and I would always be guilted into eating more because of the whole “there are starving kids in Africa” blanket statement after I said I was full. I had to realize that I was over eating. So to give you an idea on my weight at 16 I was ~210 and then in college I gained the freshmen “15” and with other weight gained between my quitting of baseball to college I ended up at ~240 at the age 19. After my freshman year I was tired of being fat and made that mental switch of you have to fucking do it.

At the age of 19 I was diagnosed was ADD/ADHD (Now I recently got an official OCD diagnosis so yeah me 😂) and I got my first prescription to Adderal. It was life changing for me because not only did it help by suppressing my appetite, give me energy, but mentally as well. If anyone’s interested in that side of the story, let me know because I feel like I might have some insights that others might need to hear because my mind runs a million miles per hour and can’t stand still half the time.

Alright back to weight loss story, so at 19 and 240 I went on “extreme dieting” often doing a mix of calorie counting and intermittent fasting. I was eating ~1200 calories a day, and if I worked out I ate more accordingly. I picked up tons of healthy hobbies, but running was my biggest outlet. In the course of ~8 months I was able to get down to 165 pounds. Since I was skinny and fit I was picking up and doing all these new hobbies like MMA, soccer, and ballet (still needed my fine arts credits at university).

I will admit 165 was too tiny for me I was at a 30-32 waist and medium shirts I also got a gf and got lazy and went up to ~180. I maintained the 180-190 for ~4-5, but when I turned 25 my father became sick. I quit my life, moved back in with my parents to take care of my father before he died. During that time I was a caregiver 24/7 split shifting taking care of my father at night while she did the day. All I did was care for my father and drink beer.

I was not being healthy at all, and it sickens me looking back but i was drinking 3-4 30 racks of coors a week and really not doing anything active. Over the course of ~3 years I slowly gained wait until I was 275 pounds. Then in July/AugusT 2018 after my father passed I wanted to get back tO my old weight. I am now at 220 lbs now and lost about 10 lbs a month by mainly not drinking And mY IF/calorie counting Methods.

Well of course my family wants me to eat more or change my eatiNg habits because its “not healthy” I just want to tell them to STFU, I have done so much research and have found this works best for me. People lose weight differently and this is my method that works for me and many others.

/end rant

ThanK Y’all for letting me vent

submitted by /u/VentAboutItLIT
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from loseit - Lose the Fat http://bit.ly/2St0gYd

Can lack of sleep cause lack of weight loss?

Will only getting 4/5 hours of sleep a night prevent weight loss? I’m working out 5 days a week, lifting, cardio, and I have hit a wall. I’ve lost over 40lbs in the last 4 months, but no matter how much i lose I can’t seem to lose my gut. At 5’10”, 186lbs as a 22yo male, the only hold up in my weight loss is my gut.

With all the working out I’m doing I’ve been expecting better results but not seeing them. Could my lack of sleep be preventing any further progress? I get up at 3:15 to do my workouts everyday but don’t fall asleep until we’ll after 10 each night. I’m assuming I’m not helping myself at all with that schedule.

submitted by /u/DAK00LA1DMAN29
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from loseit - Lose the Fat http://bit.ly/2ApSIPk

"If You Stop Thinking Of Exercise As A Way To Lose Weight, You May Actually Enjoy It"

https://fivethirtyeight.com/features/if-you-stop-thinking-of-exercise-as-a-way-to-lose-weight-you-may-actually-enjoy-it/

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TL;DR , Exercise makes you healthier, but doesn't result in significant weight loss

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This has been one of my 'gut feels' about losing weight for a while and I am glad to finally find an article presenting evidence to confirm my suspicions. I have always believed that eating less food results in weight loss while exercising makes you fitter (and healthier) but the two are not related. In my experience, intense physical activity always makes me eat more and has never resulted in any weight loss. The only way I have ever lost weight is by eating less.

​

This is the season that everyone joins a gym to finally lose those extras pounds, and then gives up a few months later when all their hard work hasn't produced any weigh loss. This seems to explain why.

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submitted by /u/deenem4
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from loseit - Lose the Fat http://bit.ly/2GS0rvb