Wednesday, April 3, 2019

The greatest SV, all the pettiness and more good things to come.

My flair is horrifically inaccurate, so: 23F, 5’6”, sw: 199 cw: 169.0 gw: who knows tbh

My ex didn’t come to my college graduation, and broke up with me soon-after. The day of the breakup, I hopped on the scale (in the afternoon, natch) and saw 199 and went “huh... well that’s no good boss?”

MFP, increased my step goal, got a food scale all the right first steps. Went to a stage combat intensive seminar and was amazed by what my body could do at 185 instead of 200 (my rapier and dagger footwork got wayyyyy crisper from college!!), hit a plateau, cooked a lot, but ate less, all good steps to take.

I thought I would see him at a theater event in the city, so I wore the dress I wore for graduation. He was not there but I found some confidence. Wild.

Christmas to about mid February was a big plateau. I remember doing the Pokémon challenge on this subreddit (team eevee!!!) and just maintaining between 179 and 176. Not bad but not great. As soon as the challenge ended, I whooshed.

Yesterday I went on the scale and said “huh, you know... your ex weighed 170 or so. And said he felt ‘weird’ that he was dating someone who weighed more than him. Dick. But you’re so close to that, that’s a solid associative thing to be proud of when you hit sub 170.”

And then this morning there it was. An even 169. No decimal. No nothing. Exactly 30 pounds down. And, to add insult to injury I only lost from my band and not my cup volume in bra size, so my boobs look bigger than when he and I dated which I LOVE. What can I say, I’m petty as hell.

My next steps: manageable goals. All around. Keep on the right path. Join the weight loss challenge that starts this weekend. Job interviews keep coming, keep chugging along until something sticks (my next interview is at a place with regular health initiatives and they pick up your gym bill!! Fingers crossed!!), cook well, eat well, do well.

I met a guy and I continue to hope that goes well. Gotta take this new body for a test run at least, and at most, idk he seems to be a gem. But that’s a slow thing.

I have a play opening in New York City in December. It’s just for a weekend but it’s all mine, and there’s a premiere day and swanky parties and mingling to be had. I want to be in the 159-150 range for that, anticipating a plateau or two, but lower would be even better lmao. I will buy a new dress. I’ll look great. I’ll have pictures taken and reviews written. I may even have some arm candy for a night, but I don’t know. As much as new prospect is VERY cute, I sort of want my picture taken alone, just me for my work on a red carpet, on a stage, with my cast...

I want pictures alone to show my ex who totally still stalks me on Facebook and insta (whateverrrrr) that I don’t need anyone to take me far and make me better.

Is it a scale victory? A non scale victory? A little of both? I’m not sure yet. But it’s my life to live, and I’m doing the Damn Thing™️.

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Three lessons from my dietician

Hi loseit, I recently made another appointment with my dietician (board-certified, insurance approved, works with diabetic patients usually) since I'm headed towards maintenance. She has such an awesome, positive, non-judgmental attitude towards nutrition and weight loss. I loved it so much I'd quickly like to share the main points:

  1. Don't restrict fats too much. It's tempting to get rid of fat as you're trying to reduce your calorie intake, but, apart from being necessary and keeping you satiated, she mentioned new research that shows very positive metabolic effects of certain vegetable fats compared to animal ones. So even if that olive oil put you over your budget, you did your body some good with it.

  2. Mindful eating!! I'm so bad at this, it sounds so easy but it's so hard to stick to. I still scarf down huge amounts of food in minimal time, it's just salads instead of pasta. She agrees that there's no way around being aware of calories and portion sizes, but in the long term, mindful eating and listening to the signals your body gives you is key to finding a healthy relationship with food.

  3. Her tip for me, terrified as I am of starting maintenance: don't change anything about your routine. Just add back in one thing at a time that you really really love but haven't been allowing yourself, or have restricted during your diet. Again, sounds simple, but the thought really puts my mind at ease. I'm going to start my regular cappuccinos again and try to be more relaxed about it. :)

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Confused about Calorie goals

Since I started working on losing weight in November last year I've gone from 109.5kg to 99.5kg (my goal weight is about 80kg so I'm getting there). However over the past 3 weeks I've only lost .3kg (I had been losing about 1kg/week except when I havent been actively working on weight loss) despite keeping up with my goals and exercising more and keeping a better balance of carbs/protein/fats.

One thing that bothers me in trying to work out why this might be (even though it could be a perfectly normal plateau or even more likely due to my thyroxine dosage being stuffed up in the past few weeks so it's probably stuffed up my metabolism) is how different some of the calorie estimates are. E.g. myfitnesspal says for me to lose 1kg/week my goal should be 1500 calories a day (which is what I've been doing), another calorie calculator says for the same weightloss I should be on 1385 calories a day and another says 1742 calories. Does anyone know which calorie calculator is most reliable?

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Day 1? Starting your weight loss journey on Wednesday, 03 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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Tuesday, April 2, 2019

[Daily Directory] Find your quests for the day here! - Wednesday, 03 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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from loseit - Lose the Fat https://ift.tt/2uIe4nO

How do you stay motivated when you take a step backwards in your weight loss?

I started my weight loss in the beginning of February and have lost about 30 pounds now. I lost probably 20 of that, if not more in the first month. I’ve been less motivated for a while but mostly sticking with it. but unfortunately i have been having some health problems the past few days and in trying to figure out what’s causing them, i haven’t really been following my diet. and haven’t seen the gym in a while. well somehow i managed to gain about 4 or 5 pounds in like 3 or less days. This has me really beating myself up and stressing out. How do you guys deal with stuff like this? I feel like i’ve messed up all i’ve been working for and my pants won’t fit tomorrow. (obviously that’s dumb and not true and i know it, but i still can’t help but feel like my body is visibly bigger.) How do you push aside the negativity in your head? sorry if this is dumb, but i genuinely feel so down about it. thank you.

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Need advice for a friend who is 5'5" and 131 lbs. She has plateaued in her weight loss journey.

Hopefully people with similar body types can post some advice on what she can do to lose that last 10 pounds.

-She is doing an 18:6 intermittent fast. Drinks only water, black coffee and green tea when fasting. -When she does eat, she eats clean. Her only restrictions are 1200 calories and she makes sure she hits her macros. -When she exercises she either runs 6 miles or does 30-45 minutes of HITT. -She has tried eating more calories than 1200 a few days to jump start her metabolism but that only resulted in her gaining a little bit of weight.

She's flustered! Any advice on how she can break this barrier?

Some ideas I was thinking of but have not suggested: -sticking to OMAD -stretching out the fast to 20:4 or 22:2 -ADFing - with every other day 16:8

I'm a large guy so I have never had issues with plateuing and I'm nervous to advise her to try anything I would.

Thanks in advance!

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