83 Days of Logging, -32 lbs, And Some Data Visualizations With Lessons Learned.

I saw someone recently post a chart of something like 1,000+ days of charting their weight. That was really cool to see.

I decided to do something similar - but I've only charted 83 days so far. As the title says, I am -32 lbs (as of this morning) and decided to pull the data from Renpho (Scale App)+My Fitness Pal to see trends of Calories Over/Under target as well as weight.

https://ibb.co/cc4pvdT

The bottom of that first chart is my exercise/calories burned. That does NOT include 'steps' calories - I excluded those on purpose. It ONLY contains actual exercise calories - weight lifting, intentional walks, etc.

As you'll see on that first chart - I am NOT eating under my target that often. Which actually surprises me. I have been working my butt off, or at least felt like I was, but the chart clearly shows I've not been under, or significantly under, most days.

NOTE: My goal is -500 cals per day, and my targets are based on MFP "not very active" setting, even though I work out 5x a week now. This gives me the lowest possible calorie target on the -1lb per week plan.

Over the past week or two, I've noticed what I felt like was a slow down in my weight loss. As I was going through and manually aggregating this data, I realized, that's actually not the case. Aside from my first 5-10 lbs, I haven't been losing at an 'incredible' pace - there are times where it does seem to come a bit faster or slower, and I am actually going to dig into that data (first in 5-lb chunks, then perhaps lower) to see some trends. The lesson learned here is not to get discouraged if you don't see 'gains' (errrrr...losses) every morning. Even on a -2lb per week plan, following it strictly, at best you'd see 0.28 lbs lost per day.

One other thing - I tend to try and NOT use my exercise calories. If I do that, I tend to try and justify going over by saying "well, I burned 500 calories working out today." That might be true (or it might not, depends on how accurate your believe your fitness tracker is), but it lends itself to rewarding yourself with food for doing something good. Overall, I am trying to train myself to eat to survive, not for pleasure. It's not been easy at all - and you can tell that I'm not 'killing' the diet game in any way shape or form.

But, at the end of the day, I am logging, I am being cognizant of portion sizes and calorie counts, and I am working out 5x a week. I feel like I have taken strides in my health and weight journey, and am only helping to train myself for a life of good food choices.

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I need some post weight loss support.

Hi all.

I'm not sure where else to turn and my Google searches have not been successful. I'm wondering if anyone in this sub knows of groups or blogs that talk about issues people might face after losing weight.

For context, I don't seem to see the same thing in the mirror as others see. In my defense, without my clothes on I still have quite a bit of fat on my abdomen, chest and thighs that needs to go. But I feel like I'm simply not ready to do things (like date or wear t shirts), but people around me seem to think I'm ready and I just don't know how to deal with it. I was over 300lbs when I was 16 (just 8 years ago), so I've been pretty big for like 90% of my life. But weight loss has really changed everything and I need some help processing it all. I'm a bit overwhelmed.

I haven't been able to view my flair since the last update, so just in case: 24M, H: 6'4", 1/2018 SW: 275lbs, CW: 203lbs GW: 185lbs

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I caved in. I binged.

I've been doing fantastic this week. It was my first week of using CICO and trying to create a daily 300 kcal deficit. I aslo didn't eat any sugar (before I was used to eat about 300 grams of chocolate a day). It was very hard to do that for me.

I ate at maintenance 2 days but other than that I was successful at creating the deficit. It was very effective, and people noticed the weight loss in just one week of that. I also had a lot more energy. I mean I didn't have that kind of energy in YEARS.

I came back to my parents home this week end and contrary to my home they store a lot of chocolate etc. so I've been battling cravings for sugar since I got there. Suprisingly I could manage them though, while before I couldn't.

I was cleaning my room 20 minutes ago, to stay busy not to think about food and the sugar that was calling me when I found a box of chocolate. I caved. I couldn't help myself, I ate it all. Then I went for the white bread and the sausages. I don't know how many thousands of calories I've eaten. I feel like I've undone all my progress.

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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.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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