Today is the first day of my weight loss journey. Let’s do this.

Hey all. I really don’t even know where to start with this post. I am not someone who has struggled with my weight all my life. In fact, up until about halfway through college, I was at a healthy weight. However, along the way something changed and I am sad to say I now weigh 238.4lbs. I think that once college ended and I started my career is when I really let myself go. I was no longer walking around campus all day with a nice gym within walking distance. Instead, I was sitting at a desk for 80% of my work day, and when I got home I would feel exhausted and have no motivation to go to the gym. Slowly but surely my weight has crept up and up.

For the past couple years I must have started and failed weight loss plans at least 100 times. I never follow through and always give up.

I am done letting this happen. This needs to be fixed now. I used to love running but now I can barely run a half mile without feeling exhausted. I love snowboarding but am too fat to do so. I hate feeling so fat all the time. I wake up feel disgusting because of how much food I ate the previous day. I don’t feel confident in my appearance at all.

Today I start my weight loss journey down to 160lbs. I will be doing a 1000 calorie / day deficit and working out every day. No excuses. Next winter I will be in shape and at my goal weight, and as a reward I am planning a snowboarding trip to Colorado with my girlfriend and friends.

Good luck to all of you currently on your weight loss journey. We can do this!

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from loseit - Lose the Fat http://bit.ly/2Gj5wux

First month CICO Post Mortem - AKA - Hey I lost 22.5 pounds!

Intro: I thought I would a Post Mortem covering my first month of my journey. I likely will do these most months, I may or may not publish them. This is for my first month of my plan, starting Jan. 1 (shout out to Jan 1sters) ending Jan. 31. Please don’t compare my results to yours, everyone is different, but this is my experience and I hope it may be helpful to others. Looking back at what went well, what was a challenge is a very helpful exercise for me.

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Plan: CICO. 1000 calorie deficit. Eliminate: Fast Food, French Fried, Chips (my biggest nemesis), sweet desserts. Reduce: breads, pastas, rice. Huh, I guess that’s explains how I got to 300+.

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January Weight

Jan 1: 338.5 (BMI – 42.2)

Jan 31: 306 (BMI - 39.3)

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Scale Victory: Holy shit, I lost 22.5 pounds in the first month. It pays to start this lifestyle as a tall heavy man with a heavy sodium diet. I carried a ton of water weight and I have a long way to go. In previous attempts I have lost 20+ pounds in a single month, so that’s not new. My previous approaches had been low carb diets which was just not sustainable for me. I believe CICO can and will work for me long term.

# of days scale weight went down from previous day: 18

Biggest one day drop: 3 pounds (Jan 3 to Jan 4)

# of days scale weight went up from previous day: 8

Biggest one day gain: 2.5 pounds (Jan 12 to Jan 13)

# of days scale weight stayed same from previous day: 4

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Calorie Consumption

Monthly goal: 61,870

Monthly consumption: 56,902

Low day: 1531 (Jan. 21)

Average: 1835

High day: 2113 (Jan. 25)

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Non Scale Victories

I don’t look so bloated.

My wife said hey your tummy is shrinking after hugging me

One of my favorite t-shirts went from being a belly shirt to being a regular t-shirt. It may be surprising to know most of the world doesn’t appreciate a 300+ 50-year-old man in a belly shirt. Although thanks to the ones of you who do!

My ring comes off without half a gallon of liquid soap and water. I can actually take it slide it off at night. That one shocks me.

I get hungry, I get angry. I no longer am getting hangry.

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Exercise

Mostly focused on diet. I do track steps, shout out to my team members on r/team_charmander who keep me very motivated in my steps with weekday hustle contests. I aim for 10,000 a day and I try to do one or two, 30-minute exercise walks during the work week on top of walking my dog (twice a day) and all the organic steps I take.

Fitbit

Starting Jan 9, I started tracking my steps with my new Zip. (I find way too many false positive steps on the wrist worn trackers).

Monthly goal: 230,000

Monthly Steps: 231,744

# of days goal met: 12 out of 23

Low day: 5,551 (jan. 12)

Average: 10,075

High day: 14,056 (Jan. 15)

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What went well

Despite my weight, I didn’t expect to lose 20+ pounds during my first month.

It took me 11 days before I wasn’t constant hungry.

By the third week, I often wasn’t hungry during meal times, my “bad” cravings mostly went away.

Stuck to my plan for the month

All my prep left me feeling well prepared for issues

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What didn’t go well

Protein bars have been a life savor for me to use as snacks. However, Ive realized high sugar alcohol is causing some unpleasant digestive side effects. I was very happy with the 20g of protein and 1 g of sugar in these bars, so I need to find some new ones.

I know I haven’t lost enough yet, but I would like someone to notice my weight loss.

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Concerns

I spent a lot of time focused on weight loss. I am planning what to eat, when to eat, what I will eat nect, thinking about food, logging my food, thinking about logging food, reading all the various subreddits I get support from, walking, thinking about walking. And when Im not doing that I am reading the various subreddits. I’m only a month in, but this lifestyle has to scale for the rest of my life. I feel like I can, but I spent a lot of time focused on weight loss.

I travel in February, sticking to the plan when traveling worries me.

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Tools used

My Fitness Pal, Happy Scale, Fitbit, reddit subreddits

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from loseit - Lose the Fat http://bit.ly/2UDoj7J

Lost 10lbs for the first time ever!

After years of on and off weight loss attempts, I feel like I’m finally on the right path! At most I lost about 5 pounds in my past attempts combined, and I’m 90% sure it was water weight. I’m feeling super accomplished right now! I’ve never seen a number so low on the scale.

Some of the changes I’ve noticed from my last attempts:

1) Using Lose It! instead of My Fitness Pal - I noticed that after a while of using MFP I became obsessed with eating so little that I would get the “you’re likely not eating enough” message which led me down a path of restricting and bingeing. I’ve also noticed the Lose It! goal projection and method of assigning calories to certain meals was a lot more encouraging than the MFP 5 week estimate. Personally I thought that I wouldn’t like not having the 5 week estimate, but I actually prefer the estimated goal date!

2) Meal prepping! Previously I was either in high school or working only part time while being at uni (but not actually attending classes, depression sucks) and my parents would cook for me or I’d pick food up on my way home. But now that I’m working full time and often to late hours at night, I’ve started meal prepping just my dinners. I always have the same types of things for breakfast and lunch, but I found that meal prepping my dinners for the week has helped amazingly! I actually know what I’m eating and I have been trying some healthy foods I didn’t think I’d like!

3) Investing in a FitBit - Now of course that’s not the only reason I’ve had success, plenty of people do so without one, but I found the FitBit amazingly helpful and motivating. Especially the step goals!

4) I have a healthier mindset in general - I’ve accepted that weight loss takes time and I’m no longer trying to rush it. I’m being patient with myself and I’ve also come to realise I can still indulge every now and then - I never realised I could still fit a McDonald’s with friends into my daily calories! I’ve also realised that if I binge the gain I see is only temporary, after a couple of days I’m back to normal which I would have never expected before. I’m glad to have realised that one day of eating badly isn’t enough to gain like 5 pounds.

Kind of a weird post since 10 pounds isn’t a huge number I know, but it’s nice to feel like I’ve actually started to succeed :)

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from loseit - Lose the Fat http://bit.ly/2RDmyp9

A bit of a chronicle.

SW: 291 CW:260

So back in my high school days I weighed a very lean 165. I got exercise daily from Marching Band practice and drumline practice. Fast forward a few years, and I was put on some nasty medicine to combat mental illness. This medicine made me gain about 60 pounds in 4 months. I sat at 235 for about 3 or so years, and then I had a nasty bout of depression where I ate nothing but fast food for a month, and then I shot up to 290.

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I have since gotten on better meds that do not cause significant weight gain. Since then, I really haven't done much exercise to facilitate weight loss, but I plan on changing that this week.I did do about 2 weeks of exercise when I was 291, but since then I've done nothing but eat less, and try to count calories and I have lost 31 lbs. I'm no fitness guru, but I do arm workouts and I walk 1.5 miles when I do (rarely) go to the gym.

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So here's to a new year that will have plenty of gainz. I feel as though if I could pick a set routine that I could do would help a great amount, I'll keep doing my 1.5 mile walk and arm workouts. Happy 2019, and I wish everyone well on their endeavors to lose weight.

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from loseit - Lose the Fat http://bit.ly/2HSmr9x

Contest Alert! Win a FREE Air Fryer Just for Playing

Love free stuff? You’ve come to the right place! That’s because, for the entire month of February, we’ll be hosting the February Fun Trivia Contest. With this fun and easy contest, you can be one of the lucky winners selected to win the trending most popular kitchen appliance… an Air Fryer! That’s right: We’re giving away this popular kitchen tool, which is perfect for making healthier versions of all your fried favorites (Click here to get 13 delicious Air Fryer recipes!).

Here’s how it works:

Every Monday for the entire month of February, we’ll be posting an article with a green “Contest Alert” banner across the top of it (see example at left). This banner indicates that this story includes a trivia quiz at the end of it. So you’ll read the article, answer the trivia questions at the end and, depending upon how many questions you get right, you’ll get a certain amount of entries into our contest (the best part is, if you’re not satisfied with your performance, you can retake the quiz!).

To maximize your chances of winning, you’ll want to check back every Monday for the next opportunity to play. At the end of the month, we’ll gift the person with the highest score a FREE air fryer!* That’s it. And the best part is, all of the quizzes are open all month long. So even if you didn’t get a chance to take last week’s quiz when it first published, you can still take it, along with any of the February quizzes all the way up until the last day of the month (you just might have to do a little digging on the site to find older quizzes)!

Healthier Fried Chicken & 13 Other Amazing Air Fryer Recipes

Read More

So be sure to visit The Leaf regularly. You don’t want to miss this awesome opportunity to win a FREE air fryer! And that’s not all you could win… SPOILER ALERT: We’ll be running these contests each month, with a different prize each time. Participate in all of our contests, and you could end up with a kitchen full of all new appliances and tools perfect for healthy living!

*In the event of a tie, we will randomly select winner.

The post Contest Alert! Win a FREE Air Fryer Just for Playing appeared first on The Leaf.

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

Day 1? Starting your weight loss journey on Monday, 04 February 2019? 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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How Often Do You Weigh Yourself?

I've been using this app on my iPhone called HappyScale. It's neat because it shows me my projected rate of weight loss, but for the past week my weight hasn't really changed, and weighing myself every day is giving me hella mood swings when I don't lose. Then again I've also only been doing this about a month. Do I just need to give it more time, or should I stop using it if it's causing me too much stress? Previously I was only weighing myself weekly.

Secondly, for discussion, how often do you weigh yourself? Daily? Weekly? Biweekly? Monthly? What are the benefits/drawbacks of going shorter or longer periods between weigh-ins?

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from loseit - Lose the Fat http://bit.ly/2G9zPV6