Saturday, February 23, 2019

I still feel as self-conscious as ever

Hi guys, I'm sorry for the long post but I'm honestly just feeling very overwhelmed, lost and don't know where else to seek advice. Over the past 1.5 years or so, I've managed to lose about 12.5kg (27lbs). I'm 161cm (5'3") and very much pear shaped. Most of my weight is carried in my thighs and it's the one place I truly struggle to lose it from. I also have a fair amount of cellulite on both the front and back of my thighs that doesn't seem to have improved at all with my weight loss.

A few positives: a lot of people have commented positively on my weight loss, I now fit into 'small' or size 8-10 (4-6 US) clothing, I'm at my lowest weight since year 9 or 10 of high school, and I'm the fittest I've ever been, thanks to regular cycling, dance, weight lifting and step classes.

However, while I try to remind myself constantly of how far I've come, I can't stop feeling super self-conscious of my thighs. Unfortunately, I don't have any proper 'before' photos to compare, but I see differences everywhere except my thighs. I dropped my original weight loss goal from 58kg to 56kg when I hit it because I still couldn't bear to look at them. I've now dropped my goal to 54kg, though I'm honestly not sure if that'll be enough. Any time I wear shorts now, I feel like people are still staring at my thighs. Every time I'm in a dressing room or lift, it's like there's a big invisible arrow pointing there and highlighting how awful they look.

Anyway, I'm meant to be swimming with friends tomorrow and I just tried on my bikini. While it still fits and my waist now looks really good in it, I can't stop looking at how horribly big my thighs are in comparison. All I can think of is sitting outside with everyone tomorrow and trying to find a way to cover up my legs so that everybody isn't staring at them.

I've tried affirmations, focusing on other goals, trying to tone up etc., but it all just seems to be a temporary fix or not do much at all. Do I just keep losing until I'm eventually somewhat happier with them? Does the self-consciousness ever fade? Any advice would be very, very much appreciated.

​

TL;DR: Lost a decent amount of weight and am now in the middle of a healthy BMI, but my thighs still have me as self-conscious about my appearance as I was at my original weight and I'm at a loss as to how to fix it.

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Binge-eating is the nightmare i'm living in!

I've had this problem for years now, and no matter how hard i try, i never seem to lose this horrible habit. I've watched every video on the topic and read every tip, nothing works. binge-eating has now hindered my weight loss journey for two years, and i don't know no how to stop. I hate doing it and hate how i feel afterwards, and most of all, i hate how i don't even know why i do it. I'm usually not that hungry when i start binging on bread or cookies, it's almost as if my mind tells me to do something, and there's no running away from it. If i thought about having another sandwich, i will be having another sandwich, not because i'm hungry or that the first one even tasted good, but only because i had that thought, and chewing some food is the best idea i've got at the moment. I don't even tend to eat more when i'm sad or happy, it's generally not emotion-based. It's more out of boredom if i'm being honest. I don't know, i'm so sick of it and i wanna stop doing it by all means and regain my self-discipline. i want to become fit, i really do. but i know it's not gonna work unless i finally lose that habit. Can anyone please help me?

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Can lifting weights affect the scale negatively?

So I have started my weight loss journey on Feb 1, eating at 1800 calories / day with Keto + IF.

I had lost 10 lbs by Feb 17 (I'm sure some is water weight due to Keto). But this week, I decided to lift from now on, on 4 of the weekdays and my weight didn't fluctuate till today. It went up 2 lbs.

So I am a little worried that the lifting is affecting me negatively which seems ridiculous cause I just want to preserve as much muscle as I can and make sure it is mainly fat that I am losing.

I weight myself every day at the same time (right when I wake up) and it is a little discouraging to wake up 2 lbs heavier for what seems to be no reason?

Advice?

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Day 1? Starting your weight loss journey on Saturday, 23 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.

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Friday, February 22, 2019

[Daily Directory] Find your quests for the day here! - Saturday, 23 February 2019

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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6 days of deficit+ 1 caloric surplus per week?

I'm female, 14 years old, 5'2, and 130 lbs. My main goal is to lose fat and tone my body, and just get healthier. To maintain weight, I'm supposed to eat 1800 calories, so from Monday to Saturday I've been eating 1500 calories or a little less. I've also been running on an elliptical for 30 minutes and doing some arm exercises with ten pound dumbells if I had time left for 5 out of the 6 days (I rest on Thursday). This counts to around 7000 net calories (total amount of calories minus calories burned by elliptical) or less per week, not counting Sunday. On Sunday, should I consider it a 'cheat day' and have a caloric surplus with foods I like? I eat out with my family, so I find this a lot more easier. From Monday to Saturday I don't eat any junkfood and my macros stick close to 30-40 percent protein, 30-50 percent carbs, and less than 40 percent fat. With a decently high deficit like this, should I consider a cheat day once a week with a higher amount of calories with the foods I've been craving throughout the week? If so, how many calories should I eat that day? I've heard things on the internet that too much of a deficit can slow weight loss, so I'm curious. Thank you for listening!

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Shake replacing breakfast

I am F 33 height 184 and weigh 123.5kg with an Initial goal weight of 87kg.

I have lost 4.5kg in the last five weeks via dietitian eating plan.

I weigh in weekly and discuss progress fortnightly - today I gained 200grams after an 800gram loss last week.

I don’t understand why and it was a little upsetting given how much effort I am making with food and exercise.

My dietitian has now asked me to replace breakfast with a shake which I am doing for a week to see how I go. I really don’t want to have ‘shakes’ as part of my eating - becuase I have done them before and was very disordered with them. He acknowledged this and said it would only be while I am in the weight loss phase.

I just have a lot of weight to lose and it seems like a shake is going to be part of that plan now.

I walk 3.6klms per day (hilly) in 36mins.

Does anyone have a perspective on this? My plan includes coke which i am working with him to cut out.

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