Friday, March 15, 2019

When you feel like giving up, all you need is someone to re-spark your motivation.

Firstly I’m on mobile so please excuse any formatting errors! TL:DR at the bottom!

I’ve been super unmotivated the last month. Haven’t been to the gym in almost 4 weeks, haven’t tracked my calories, went on a holiday for 4 days and ate way too much food and started drinking alcohol again.

It’s the first time I’ve felt like this since I decided to get healthy & change my life 9 months ago. I’d lost 38 pounds so far but then I hit a plateau and my old mindset came creeping back in, the one that said “I’ll go tomorrow” and “It’s been a long day, I’ll just have a sleep in tomorrow morning instead of going to the gym.” I became so hesitant to get back into the gym. I didn’t want to go and not be able to smash out a good workout and end up feeling like a failure.

Today I finished work early for the first time in ages and I was excited to get home to sit and binge watch some Netflix with my husband. But when I got home, he was still out and he had left me a note on the kitchen bench that said “Meet me at the gym!”

So I changed and reluctantly drove the 10 minutes to the gym, dreading it every second. Got to the gym, put my headphones on and jumped on the elliptical to get warmed up. My husband was over on the leg press so I didn’t want to distract him.

I was thinking about just doing 30 minutes of cardio and heading home when one of the other regulars came over and popped this note into the holder on the side of the machine.

Well let me tell you I’ve never had such a huge spike in motivation before. I went over and thanked her and told her how much the note meant to me.

I then proceeded to smash a 623 calorie workout and left the gym with such a positive vibe and so much excitement that I can get back on track and continue my journey!

I know a lot of people don’t want to be bothered at the gym but sometimes all you need is someone to notice your efforts to kickstart your journey again.

TL:DR Had no motivation for continue my weight loss journey lately then someone at the gym left me a note saying I had slimmed down so well and that it was amazing :)

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Day 1? Starting your weight loss journey on Friday, 15 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.

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Intermittent fasting successfully and then gaining it all back?

I'm asking this here because if I ask r/intermittentfasting I'll get the cult response. I met with an eating disorder specialty psychologist today and she warned me against intermittent fasting, she encouraged me to continue but gave some grim details about intermittent fasting. She told me she sees more people rebounding from intermittent fasting than any other diets, that it is one of the least sustainable weight loss plans out there. She says there's not a lot more research that suggests that fasting isn't good for you as opposed to research that suggests fasting is good for you.

I definitely don't see myself Intermittent fasting for the rest of my life. Is anyone in maintenance stage right now after using IF, or similarly has anyone rebounded back into obesity after dropping lots of weight using IF? I'm looking to hear your stories for why or why not was IF successful for you.

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Thursday, March 14, 2019

I hope weight loss makes me less ugly

I would never say this to someone else and I do think overweight ppl can be just as attractive/sexy as ppl who aren’t overweight...

but damn...

I AM SO FUCKING UGLY!!! I’m a horny ass hoe inside but don’t feel cute enough to hoe around. Sometimes I look in the mirror and I’m like “yeah I’d fuck me” and I like my cute ass eyes and nose and lips, but then I think about how much better I would look if my double chin wasn’t there and my face wasn’t such a saggy sad ass oval of faaaaat (I won’t even mention the rest of my ew body).

I wish I held my weight better :(

When I’m feeling extra ass I’ll take a pic of my side profile and edit away my double chin and I look so cute imo (I never post these or catfish dw)

Hopefully I look better when I reach my goal weight.

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[Daily Directory] Find your quests for the day here! - Friday, 15 March 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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Starting again feels rough

My weight loss journey started over the summer and has continued into the school year (I’m a college student). While I haven’t been actively losing as much while at school mostly due to eating at buffet style dining halls, I have been going the gym and jogging a couple times as week and diligently watching what I eat for months now. However, about a week and half ago I fell into a small bout of depression that spiraled out of control with the insane stress and lack of sleep of finals. I stopped going to the gym and I ate horribly and I’ve gained 5 pounds in the last 10 days because of it. Now that I have prioritized sleep and feel better about my studies, I want to get back on track. But now the idea of watching what I eat and going to the gym feels harder that it ever has before. I feel like I lost all self control and months of hard work have been undone a week and a half. I’m frustrated, but I’m hoping that with continued determination I can get back to where I was before

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I've learned how to savor my food.

Growing up, I was taller than average, and didn't have much baby fat. I was often called "naturally thin," which, because of my environment (and average genetics), I was. My mom, like many people's moms, would often show affection through food. Don't get me wrong; she showed affection in a lot of ways. Any bonding activity we did, however, notably included food. A picnic, a walk on the beach (to the store that sold steamed milk), baking, etc.

​

I stayed "naturally thin" until my junior year of high school, when I started gaining weight. Obviously I gained weight all while growing, but up to then it was always proportional. I started eating out more with friends, the pocket money I got from working supplied me with a steady stream of frappuccinos, and once I got into weed the munchies would take over. And, like anything, treats got less enjoyable as I had more of them, so I would order them in greater quantities, and faster and faster. At some point, the excess fat stops going to your boobs and starts going to your stomach. I went from 120/125 pre-puberty, to 135 post-puberty, to 142 with a layer of chub. Being 5'7" made this gain less noticeable, and so I didn't think much of it.

​

Then, this summer, before coming to college, at a routine check-up, I weighed in at 153. To save you some calculations, that's a BMI of exactly 24, only 7 pounds away from the overweight category. I suddenly saw all the excess weight. I was technically in the healthy range, but I had essentially no muscle, so that weight was all in fat. I got winded walking up stairs. My thighs chafed. I was slower.

​

Unfortunately, I reacted very poorly to this revelation. I was supposed to be naturally thin! Not a very confident teen, and with a history of poor coping skills, I quickly bought diet pills, took my brother's mini step machine, and limited myself to 750 calories a day. Losing at a rate of 3-4 pounds a week, I dropped to 119 (when I had no food, water, or waste in my system. I averaged around 123). I only ate foods I didn't like so I wouldn't be tempted to "overeat," and on the rare occasion I indulged, wolfed it down, barely enjoying it, and threw it back up. I went home for a weekend and everyone's mothers commented on my weight loss. I didn't like the way I looked. Somehow still chubby in my own eyes (probably from continuing to never exercise and having no muscle), my stomach had gotten flatter, but the remaining squish was accentuated by my shrinking boobs. Not wanting to draw concern, and hoping to get my boobs back, I relaxed my rules and let my self gain and went up to 130 pounds. Soon after the holidays rolled around, and already out of the worst of my obsession, I gained another five pounds.

​

Coming back to school after winter break, I fully resolved to approach my weight with a healthy mindset, and be less invested in the outcomes. I've lost those five holiday pounds, without much restricting, just being mindful.

​

This brings us to today. Walking on campus, I saw a girl with a green tea frappe from Starbucks. My favorite. My weakness. My source of at least five pounds, just by themselves. 430 calories for a medium. I suddenly felt an intense desire. I walked into the Starbucks on my way to class, and ordered one.

​

I drank the whole thing, and kept it down. It's not going to be an everyday thing, but I really wanted one, and that's ok. Perhaps most amazingly, I savored it. I took little sips, and let them melt in my mouth. I admired the flavor, appreciated the sweetness. It was one of the best frappuccinos I've ever had.

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