Monday, April 1, 2019

Study: exercise is more critical than diet to maintain weight loss

A new study from the University of Colorado Anschutz Health and Wellness Center (AHWC) at the CU Anschutz Medical Campus revealed physical activity does more to maintain substantial weight loss than diet.

The study, published in the March issue of Obesity, was selected as the Editor’s Choice article.

“This study addresses the difficult question of why so many people struggle to keep weight off over a long period. By providing evidence that a group of successful weight-loss maintainers engages in high levels of physical activity to prevent weight regain – rather than chronically restricting their energy intake – is a step forward to clarifying the relationship between exercise and weight-loss maintenance,” said Danielle Ostendorf, PhD, a postdoctoral fellow at the CU Anschutz Health and Wellness Center.

The findings reveal that successful weight-loss maintainers rely on physical activity to remain in energy balance (rather than chronic restriction of dietary intake) to avoid weight regain. In the study, successful weight-loss maintainers are individuals who maintain a reduced body weight of 30 pounds or more for over a year.

Key findings include:

  • The total calories burned (and consumed) each day by weight-loss maintainers was significantly higher (300 kcal/day) compared with that in individuals with normal body weight controls but was not significantly different from that in the individuals with overweight/obesity.
  • Notably, of the total calories burned, the amount burned in physical activity by weight-loss maintainers was significantly higher (180 kcal/day) compared with that in both individuals of normal body weight and individuals with overweight/obesity. Despite the higher energy cost of moving a larger body mass incurred by individuals with overweight/obesity, weight-loss maintainers were burning more energy in physical activity, suggesting they were moving more.
  • This is supported by the fact that the weight-loss maintainer group also demonstrated significantly higher levels of steps per day (12,000 steps per day) compared to participants at a normal body weight (9,000 steps per day) and participants with overweight/obesity (6,500 steps per day).

https://onlinelibrary.wiley.com/doi/10.1002/oby.22373

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-meta- A /r/loseit Habit that Helps Us Help Everyone

When I wake, I have this routine that I follow...

  • I weigh after using the toilet and before dressing
  • I start the coffee
  • I log my weight so I don't forget
  • I hop online and upvote these daily /r/loseit posts...
    • 24-Hour Pledge - The Plan for Today!
    • (whatever today's weekly post is) such as Motivation Monday. Get and give motivation for yourself or others.
    • [Daily Directory] Find your quests for the day here!
    • Daily Q&A Post for Monday - No question too small!
    • SV/NSV Feats of the Day: Today, I conquered!
    • Day 1? Starting your weight loss journey? Start here!
    • the daily challenge posts

I upvote these posts because they're inherently useful and I want the newbies to find them on or near the front page. Not only do they help the newbies find and support one another, the posts themselves answer most of the situations that we face

  • the 24-hour pledge is a great way to pre-plan your day
  • the Q&A Post is a great way to unload a question that's churning in your brain
  • the Day 1 Post not only is a great place to post that introduction and your intention to lose weight, the post itself has great advice to think about when starting. This auto-post alone has made it to the front page of Reddit and /r/all several times. It's that good!
  • writing in the SV/NSV post is like writing a "thank you" note to yourself, and a good example to others who may be hating themselves and showing them how to appreciate themselves and their efforts

These posts also serve to make the solo self-posts better. If the thousands of people that read /r/loseit posted every day (which would be great), we want them to see great solo self-posts and to cut through the noise, we'd need the daily "I will skip a second hamburger, Is one hamburger okay, I totally skipped the hamburgers" posts to stick to the daily community posts.

Help out other readers. Help them keep to /r/loseit's culture. Help them find the useful posts by upvoting the posts you think others would find useful.

Make it your daily habit, too. Upvoting the valuable, useful posts is reddit and /r/loseit culture.

♂55 5'11/179㎝ SW:298℔/135㎏ CW:183℔/83㎏ [3Y AMA], [1Y recap] Journaling+🚶🏋+TOPS

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Day 1? Starting your weight loss journey on Monday, 01 April 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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This group is an inspiration!

I started my weight loss journey in the 2nd week of January this year, and with some IF and regular workouts (mix of weights and cardio) I was able to lose 20 lbs in 6-8 weeks. I got a little slack after that and my weight has plateaued for a while, but after reading these posts and seeing the amazing things people have done I'm so inspired to get back to a strict IF and CICO with regular workouts! I can't wait to make my next post that says I've reached my Goal Weight! Only 2/3rd of the Journey remains! You guys are seriously amazing!! Sending this group a tonne of love for all the inspiration and for making me wanna get back on track and nail this transformation! <3

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Sunday, March 31, 2019

[Daily Directory] Find your quests for the day here! - Monday, 01 April 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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Is there any collection of authentic progress pictures available?

One of my favourite things on this subreddit is seeing posts from people who are "completing" their weight loss journey. It's incredibly inspiring and motivating to see people success in their goals, a goal that we all have in common. In particular, I find that there's something very therapeutic about seeing progress pictures, whether it's a 10 lbs difference or a 100 lbs difference, it's still inspiring.

I was wondering if anyone knew of a collection of these types of progress pictures or even these types of posts? I know you can go on google and search for it but I always feel like there's fake pictures or manipulated pictures thrown in the mix for other purposes like advertising services.

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Lost. F28 5'2 about 240pounds

Ive always been chunky, preteen is the only time i dont remember being fat. And im scared of being thin cause ive never been it when it mattered.

I have lots of depression and anxiety and gone through therapy (for other things) but weight loss has always come up for helping with both depression anxiety and im all for it when im in the office and days later im telling myself to go outside and exercise (walking/running my dog maninly) i do just one lap around my Apartment complex and call it good. It take 12 -15 minutes to walk the whole complex (she likes to sniff and do her business on every bush/rock)

When my dog was younger i would walk for hours and loved it, just walking around my neighborhood. But life change for the better but my state of mind change too and i was able to go to therapy and was told that im schizoaffective bipolar type and got on meds to help with that. Life was numbed and i lost all joy in my hobbies that was for two years and towards the end of the two years i got a new gp doctor and shes great! And i asked for help with weight loss and she got me on somekind of meds that would help with appetite suppressing and it was great i didnt want to eat and lost 13 pounds in a month from not eating as much. but it was only a short term med as the effect would lessen plus it was like one chemical combination away from meth. So i stopped that apperite suppressant and gained all my weight back.

Im at a point in life that im sad about my weight and i cant get out of my depression enough to go and walk, like its looping and im stuck. Im getting my indoor hobbies back and thats really good but if i get back on psych meds and anti depressants i might lose the hobbies again and just eat more cause its the only thing that i feel like doing.

I dont know what to do. I cant commit to diet and exercise cause of the depression.

Im sorry for rambling. Im sorry if this isnt the place for this post.

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