Thursday, March 28, 2019

Lost 25 pounds since Jan 1! 27F / 152.2>126.6

Pictures first:

Before: https://i.imgur.com/DoXNc1Q.jpg Now: https://i.imgur.com/0AIS290.jpg

It’s been a really tough week for me (live-in boyfriend of almost 3 years broke up with me and I’m sick), so stepping on the scale today and seeing the 25 pound mark achieved really brightened my day!

Before starting, I was eating fast food daily, and typically multiple times a day. A usual day looked like a Dunkin’ Donuts latte for breakfast with a bagel, a Starbucks latte at work plus UberEats lunch, and Taco Bell or McDonalds for dinner, no exaggeration. I always used the excuse that I was too busy to eat healthy (I had been working full time while going to graduate school full time, so I am definitely very busy). As recently as December 31, 2018 I was out at a dessert party eating everything to celebrate the new year. I don’t ever do resolutions, but I just woke up on the 1st and realized I needed to get it together because I wasn’t happy with how I looked. I wasn’t happy having to take tons of pictures to find a couple that I liked or need to stand in specific poses to minimize the weight.

So I started. I dusted off my old MFP app and started CICO. It set my goal on calories to be 1270, and I just went for it. I stopped eating breakfast because I realized I was equally hungry by lunch and it didn’t seem to give me more energy or focus. I started drinking tea with no additives and mostly gave up lattes (I will get a skinny grande latte on rare occasion now). I found “lazy” healthy foods to eat so that I couldn’t use my excuse anymore of not having time. I started packing all my lunches - nonfat Greek yogurt, berries, raw veggies like carrots, grape tomatoes, light string cheese, deli turkey meat. Some combo of that would pretty much always be my lunch. Most importantly, I gave up fast food cold turkey. I haven’t had fast food since December, and wow has there been a change.

I didn’t expect to lose this much this quickly. I was thinking it would be about 1 pound/week on this deficit. But I also started a new job where I walk a lot instead of my old desk job where people always brought in snacks. Last month I also started going to yoga. And it’s been amazing how much things have changed. Now I love grocery shopping and feel good about my food choices. I feel much more in control of my life. This has particularly helped me get through this week, as I feel less inclined to spiral into total sadness. I am able to keep focusing on myself and my goals which is really needed.

There were two mottos that really helped me. “You don’t have time to not take care of yourself” and “be stronger than your excuses.” I worked a lot on flipping my negative thoughts into positive ones, and it’s really helped me overall in my life and in my weight loss journey. I still have about 12 pounds to go, and I’m ready to keep pushing on.

Apologies for any formatting issues - I am on mobile.

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“Allergic” to Exercise? 5 Fitness Tips You Won’t Hate

We have all seen the studies on how exercise is beneficial to our health, and we know that an active lifestyle helps with weight loss and maintenance. But, even though logic tells us we should get moving, there are times when we can feel flat out opposed to exercise.

When your motivation checks out, you need some strategies that push you to get moving anyway. Sometimes it’s just about using mind-over-matter techniques and other times it’s about incorporating exercise in things you already do during your daily routine.

Nutrisystem Weight Loss Counselor Jeff Chiarelli shares some of his favorite fitness tips for those who might be feeling “allergic” to exercise. Keep these ideas handy for when motivation is in short supply.

Need Motivation to Exercise? Look in Your Wallet

Read More

Fitness tips for people who are allergic to exercise:

1. Love it.

To lay the foundation for a regular, successful fitness routine, decide what type of exercise you will find pleasure in doing. “If you don’t love it you will stop doing it,” says Jeff. “Find exercise you enjoy doing. This will make it easier to make it a habit. If you force yourself to go to the gym, you’re going to stop going. Find a group fitness class or go on a walk with a friend to make it more enjoyable.”

2. Start out slow.

Avoid pushing yourself too quickly, too soon. This can result in injury and bring your weight loss routine to a halt. Instead, work your way up to a regular exercise program. “Nutrisystem has My Daily 3, which breaks exercise down into three- to 10-minute segments throughout the day,” Jeff explains. “Simply going for a 10-minute walk between meals or while you’re on break at work will get the endorphins going.” Haven’t started yet? Click here to start losing weight with Nutrisystem today >

3. Stand up.

Instead of staying stationary, stand up and try to keep moving. “Finding ways to be on your feet longer throughout the day can burn more calories,” Jeff says. “Standing between commercials is a great first step. Just make sure the next step isn’t to the refrigerator. These calories burned quickly add up and can make a difference each week on Nutrisystem.”

8 Weight Loss Tips That Don’t Involve Diet or Exercise

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4. Watch TV.

Yes, you read that correctly! “Go ahead and watch that show,” says Jeff. “…At the gym on the treadmill with your headphones. We can still enjoy our favorite TV programs, but why not burn some calories while watching it? You can still text your best friend after the show about what happened, but make sure you also let them know how many calories you just burned!”

5. Make a plan.

Be sure to incorporate exercise into your schedule just like you do with plans and appointments. Jeff suggests, “Start out exercising four times a week. Give yourself a limit of two cancellations allowed per month. Having this schedule will limit excuses and fit them into your daily routine.”

The post “Allergic” to Exercise? 5 Fitness Tips You Won’t Hate appeared first on The Leaf.



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What are some good protein powder and/or weight loss capsules?

Hi everyone, so I’m new to this thread and I’m just stating to get back into working out. I was wondering what the good brands of protein powder for shakes are. I used to use the isagenix shakes but I’d rather have something I can pick up in store or via amazon that doesn’t cost me a fortune, I’m a full time student and I work a full time job. Also I’ve heard mixed reviews of capsules that help burn fat while your working out and wondering if these would be a complete waste of my money or not. I’ve got a workout schedule planned out and I’ve been pretty good at following it but I figured the protein shakes and capsules may help too.

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8 week stall, but I'm more active than ever - Why this?!

I'm a 25 y/o, 5'7" woman. Eight weeks ago, I weighed 163 pounds (down from 210 at my highest,) my lowest weight in roughly five years. I got to that point by doing Jenny Craig to lose the first ~30, and then when I couldn't take it any more, going off JC and just trying to watch my calories and move more.

But I wasn't losing weight as consistently or as much as I'd like (for months and months I wouldn't lose any weight at all,) so eight weeks ago, I started the C25K running program in an attempt to get on a regular exercise schedule, build some endurance, and push myself.

I had never run before, and I didn't think I could do it - but I did! I graduated the program last night and I'm really proud. It's a NSV I never in a million years thought I'd see, and now my BF and I are registered to run the Disney Fall Feast 5k in November!

But here's the thing: in eight weeks, I didn't lose any weight at all. In fact, I'm nearly four pounds heavier than I was when I started, weighing in at 166.8 this morning.

I've read that when running for C25K, you're "not really running enough to make a difference" re: weight loss, but I just don't see how that could be. I'm running 4-5 times a week for 30-60 minutes at a time, burning 250-400 calories per workout. I'm trying to drink at least 96 oz of water daily. While my day-to-day calorie intake hasn't been incredibly consistent, I'm averaging about 1,400 calories per day, and I'm focusing on vegetables, fish, eggs and small amounts of whole grains.

Can anyone offer any insight? I'm not sure if I'm supposed to be eating more or eating less, or if I'm simply not exercising enough somehow. My plan is to start trying to keep my daily calorie count closer to 1,200, but I don't even know if that's the right thing to do? I'm so frustrated.

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Day 1? Starting your weight loss journey on Thursday, 28 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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Scales not going down, can you guys explain why?

So I've been dieting properly for about six months now, I've lost a stone so far, it's been slow going but this is the first time I've ever lost weight properly and it's directly thanks to you guys and r/fatlogic. I believed all the HAES stuff before discovering these subs, once I learned properly about CICO the weight came off very easily.

Now here's where my problem comes in, I'm eating 1200 calories a day, but honestly most days I'm under that. Over the last three weeks I started moving a lot more. I went from a basically sedentary lifestyle to one of lifting things all day. I've been sprucing up my parents garden and working with my mum too, she cleans and it's quite physically demanding. I've started feeling sick all of the time so my parents asked if I'd been tracking the extra calories I've been burning every day. I checked how many calories I've been burning and it averages 2000 a day. My clothes are fitting better by the day, in fact the clothes my mum and dad gave me to work in are falling off me now, we've noticed insane changes to my body in an extremely short space of time. I've even lost three inches off my waist which averages at an inch a week.

So why isn't my weight going down? My calorie defecit works out that I should have lost 8 pounds, I have noticed my strength increase daily but from everything I've read it literally isn't possible for a female to put muscle on at that rate. Also, because I didn't factor in the extra calories burned everyday I haven't been eating anywhere near enough to grow muscle.

I'm just really, really confused, I know I should be happy that my body is changing but I'm just getting so frustrated seeing no change on the scale.

Can any of you explain what the hell is going on with my body? Is it water retention? Am I an X-man who builds muscle like a freak (my brothers suggestion)? I'm just so confused and the lack of weight loss is making me not want to eat (I've struggled with disordered eating my whole life).

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Wednesday, March 27, 2019

[Daily Directory] Find your quests for the day here! - Thursday, 28 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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