How do you stick to your weight loss journey during periods of stress/transition?

Hi guys.

I’ve been in an interview process for a month for a new job, and finally decided to take it. I know this sounds good on paper but the interviewing and giving notice was super stressful and hard on me and my healthy eating went 100% out the window. In fact, my eating got very bingey.

Now it’s my last week at my current job where I’ve been for 3.5 years and I’m super nervous about the new job. My eating is getting worse and worse. I’ve been really self sabotaging.

Also, I’m nervous I won’t be able to eat well/exercise once I’m actually in the new job. I’ll probably eat out everyday for lunch and come home and make easy dinners high in cals. For the past two weeks I’ve ate like two dinners.

Change and stress have always been huge factors in why I have put on a lot of weight in a short period of time and I’m scared it’s going to happen again.

How have you all stayed on track during times of transition and stress?

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Day 1? Starting your weight loss journey on Sunday, 10 March 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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I did the gym on a Sunday!

So last weekend I took the next step in my weight loss journey and joined my local gym. Being 6 weeks in and 5kg down, it felt like the next logical step. I struggle with back pain so my training plan is very core-oriented for the next few weeks to get my stability up before I start lifting. I've done two sessions already and I'm really enjoying it,

Anyway, I got up this morning and thought about going to the gym. Immediately my mind started doing that thing where it tries to talk me out of it.

"Oh, it's Sunday, relax!" or "You've only just got up, what if you're too tired?" etc etc.

Instead of listening to it, I just went. I threw on my gym gear and just went.

Within 60 seconds of arriving, I was on the recline bike with my blood pumping, heart rate up and feeling amazing. What followed was an awesome work out that I feel super proud of doing. I still get to sit and watch TV, I still get to spend some time with my family, I just get to do that AFTER a work out.

The psychological thing is a huge deal, and I think you've got to acknowledge it and understand it, at least I do anyway.

So, self-care Sunday's now include gym, because working out is literally self-care.

Just wanted to share.

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270 to 187, ongoing process that taught me a LOT about myself

I've been commenting here and there but I feel like sharing my progress with you guys as well so I hope it cheers somebody to keep on going as well :)

Long post coming, sorry not so sorry ;)

TL;DR : Had shit habits, shook myself, shed some weight and I intend to keep on going!

​

Pics: face progress from heaviest to now and body shot from 240 to now. I have so few full body shots of me at my heaviest and it's hard to look at them to be honest...

https://imgur.com/a/8sHQjK4

​

So, as many of r/loseit subscribers, I've turned to food as a comfort on many, many occasions. It's an amazing instant gratification, chocolate of all things is my poison. I swear I can't have any around because I INHALE the thing so fast. I'd been putting on weight since 5th grade, steady and slow and even though I was training as a teen (swimming 4 nights a week 2hrs per training and competing as well), I was chubby to say the least. I remember weighing around 180 lbs when I was 17. I yo-yoed up and down (mostly up) until I peaked at 270 lbs. By that time, I was now 25, in university, unhappy and even though I was definitely loved by people around me, I didn't love myself. I always told myself that I'd make a "real" attempt at getting back in shape when I'd be done with my bachelors but that I didn't have time right now.

​

Of course, when I finished school, nothing changed much. I was going to the gym a couple times a week but made no real change to my eating habits and I was drinking quite regularly. I was still unhappy with myself but managed to get my weight down to 240 lbs. A friend of mine went into a training program with a coach and it was truly inspiring to see how dedicated she was but boy, was her program strict. No alcohol, weighed portions, training 5x/week, how could I ever do such a thing?! Little did I know that I'd end up messaging her coach about a year later to do the same program she did.

​

It pretty much changed my life because I learned SO MUCH. Not only on nutrition and training but on myself as well. All the time I spent in the gym raging at how I could've let myself get to that point and it made me think. I took time to understand WHY I was binging and to develop new habits that would help me control anxiety better than turning to sugar (and feel shittier in the end). And I can't stress enough how much my friends were a big help when training. They were extremely respectful, cheered me when I was sore AF and even considering places to eat out that my coach approved. I lost 40 lbs in 3 months. That is HUGE and while I have no regrets, it took me a while to adjust to the weight loss and feel like this new body was mine. Had a little shock when I noticed my fingers were thinner.

​

I then kinda said "fuck it, I'll live a little" and put on some weight again. Not dramatic, 7 lbs but that did make me not able to fit in some pants anymore. Back to training it was. I've been at it since November and I regret nothing. I'm trying to figure a good balance between food, exercise and rest. I'm not there yet but I've made progress and I couldn't be happier:

• I've started running and my time for a 5k is now 5 mins faster (45 to 40 mins)
• People have been noticing the loss (colleagues and even my boyfriend said it's now quite obvious)
• I'm now down 20lbs (187 this morning) and if I believe how the Libra app calculates my weight loss, I won't be obese anymore soon and I should hit my goal weight in late august.
• No more anxiety attacks

The downside is:

• I do have knee pain and I need to keep on exercising as the physio recommends (and let's be honest, I don't always feel like it)
• I have a hard time not comparing myself to others and to accept that my weight loss won't be as fast as when I had my coach following me
• Talking about rapid weight loss, I have quite the overhanging sack of belly skin. I absolutely hate it but it's part of the deal and when I'm satisfied with my weight, I'll maintain and look into surgery to get it fixed

​

So, that's my progress so far. It's not an easy journey but I'd never go back

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5-ingredient Mushroom Cheddar Frittata Recipe

Looking for an easy, protein-packed breakfast? Try this 5-ingredient Mushroom Cheddar Frittata Recipe! It’s a great breakfast or brunch option and you can make it ahead of time for meal prep. I made this for breakfast and planned on portioning it out for mid-week breakfasts, but ended up having a piece for dinner too!

A variety of shredded cheeses would work with this dish, but I highly recommend using extra sharp cheddar cheese made with Real California Milk. Better yet, make it with sharp cheddar and a lot of other sharp cheeses too!

I used to reach for the lightest, lowest calorie cheese whenever I cooked, but as I’ve created more cheese boards, experimented with different varieties of cheese and created all different types of dishes – I discovered that sharp cheddar and eggs are a delicious combo! Plus, the sharper (or sometimes pungent) a cheese is – the more flavor you’ll get, even with a smaller serving.

When you’re cooking or baking with cheese – try hard varieties such as dry jack or aged cheddar. Did you know California is the second largest producer of cheese? Check out the Real California Milk website for details on different cheeses and their flavors and best uses here: Type of Cheeses Table.

5 Ingredient Cheddar & Mushroom Frittata Recipe

Ingredients:

1 cup chopped mushrooms

1 cup chopped spinach

1/2 cup Real California Milk sharp cheddar (shredded)

6 eggs

1/3 cup Real California Milk

salt & pepper (to taste)

optional: chives

Directions:

Pre-heat oven to 350 degrees. Grease a round baking pan with Real California butter or your favorite non-stick oil.

Beat eggs, milk, salt & pepper. Add spinach & mushrooms, combine.

Pour egg mixture into the greased baking pan. Top with cheese.

Bake 20 to 25 minutes or until frittata is set.

Top with chopped chives (optional).

Enjoy!

Store leftovers in the refrigerator (if you don’t eat it all that day for breakfast and then dinner!).

California is a source for quality, sustainable dairy foods. Remember to look for the Real California Milk seal when grocery shopping for your family.

Question: Do you meal prep breakfast?

This post is sponsored by Real California Milk. All opinions are that of the author.

The post 5-ingredient Mushroom Cheddar Frittata Recipe appeared first on Run Eat Repeat.

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Got engaged yesterday... and feeling grateful that I’m already on this weight loss adventure with r/loseit

Last summer, I felt like I no longer recognized the person in the mirror. It was a bizarre and jarring feeling that caused a lot of sadness and anger. While internetting around trying to figure out wtf to do, I stumbled upon this sub and a weight loss challenge. Despite feeling pretty anti calorie counting, I gave it a whirl, and to my complete shock had success.

Reducing the daunting task of somehow getting back to the active, happy, fit gal I once was to simple math was surprisingly liberating. I thought CICO and tracking would be restrictive, but instead I felt like I finally understood basic rules of health. The weight slowly but surely came off- way slower than what I expected, but consistently, through a lot of travel, stress, and a move.

I’m over halfway to GW. The best part is I know how to get there, and that I can get there.

Yesterday I got an awesome kick in the pants to keep going: my partner of almost 10 years proposed (over cheat day pizza, no less!!)

I’m so happy to already be working towards my goals, and will forever be grateful to r/loseit for the inspiration and support! ❤️

TLDR: CICO works, r/loseit rocks, pizzaprosal

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Weight loss without exercise?

After many, many failed attempts over the last 5+ years, I'm finally making a serious, sustained effort to lose weight that seems to be actually translating into long-term habit changes (it turns out drastically reducing my intake of sugar and sweets really helps with that, who could have possibly guessed).

One problem, though: I'm wrestling with a long-term (two years last December) chronic illness that's left me functionally disabled. I'm bed-ridden for large parts of the day and I can't engage in any sort of strenuous physical activity. I'm not totally sedentary; I can get out and about independently with walking aids, and I try to go for at least one short walk a day. And I'm working with a physiotherapist on a (very light) exercise routine intended to prevent muscle atrophy.

My question, then, is what the limits are to weight loss when you can't pair diet changes with serious exercise? Taking up jogging or going to the gym is literally impossible--and possibly even dangerous--right now, so barring a major improvement in my condition, I'm left with my current low amount of exercise. Has anyone here managed to balance a situation like this?

(In case anyone's interested, I'm a 31 year old male and I weighed roughly 230 pounds at my heaviest. Not sure what I'm at currently, I don't like to get too hung up on the numbers. I don't have an exact target, I'm more just looking to get rid of my abdominal fat).

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