[Daily Directory] Find your quests for the day here! - Sunday, 07 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.

• [Q&A] "I have a question."
• [Day 1] "I am starting my weight loss journey."
• [SV/NSV] "I have an accomplishment to share."
• [24hr Pledge] "Today I am going to..."

Interested in some side quests?

• [Motivation Monday] Share some motivation, get some motivation.
• [Tantrum Tuesday] Need to vent? People getting on your nerves?
• [Weigh-In Wednesday]
• [Track with Me Thursday] Did we just become best friends?!
• [Free Talk Friday] What's on your mind?

Community bulletin board!

• [Running with Loseit] Run with losers. Avoid arrows.
• [Maintenance Monday] Lost it? Work on keeping it.
• [Wecipe Wednesday] Swap and discuss recipies!

If you are new to the sub, click here for our posting guidelines

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from loseit - Lose the Fat http://bit.ly/2UDqD26

When you suddenly have "that moment". So proud!

To lose unhealthy fat I have heard over and over that building muscle while doing it helps the process. So on top of proper healthy diet and some light cardio exercises, I've been doing muscle building resistance training.

I have never in my life been a built or strong guy in anyway. My arms were always low on muscle and high on flab. My weight has gotten to around 113.5 kg and has seriously slowed down which was sort of depressing me at first.

Then just the other day I realized why. Muscle is heavy. It weighs more than fat. And the other day I just had a random itch on my arm and scratched it while I was lifting a heavy bag when I realized, "Holy crap I have actual biceps there now!"

It blew my mind. I started feeling around my shoulders, calves, etc.. Muscles! It's amazing what changes and you just don't notice. I have actual noticeable muscles in places I never have before. And that's why my "weight loss" slowed down. Because I'm gaining the good weight (muscle) while losing the bad (fat).

It's like the realization just slapped me in the face. This only makes me want to keep at it more dedicated than ever!!!

Who else here has had one of those Eureka moments with their fitness journey?

submitted by /u/Qedhup
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from loseit - Lose the Fat http://bit.ly/2I4ZZtk

Fear of food, fear of hunger

25F here, ~260lbs, 5'6".

How do you overcome a deep-seated fear/anxiety rooted in hunger, and by extension, food?

With a history of depression and anxiety, I'm working on self-acceptance and self-love in therapy. I've reached the threshold where I'm ready to love my body enough to take care of it through changing my mental habits, emotional resilience, nutrition habits, and fitness regimen- all this is my 2019 goal. But I can't shake the fear of hunger & food.

The more I look at my disordered eating (because chronic overeating is disordered) I realize how uncomfortable I am with hunger. I don't have a historical reason for this complex except that in my family, I was always scared of not getting enough food (we had a normal upbringing but I think being a super self-conscious kid I was just trying to balance not appearing like I was eating too much, while making sure I had enough.) I snuck a lot of food as a kid. I still do.

Hunger feels like a monster. It makes food a demanding villain I have to satiate at the cost of my physical health. I've reached this weight only due to my emotional eating habits, my fear of going hungry (causing me to overeat at every meal,) and a disregard for my personal health. I'm finally trying to do something about it but those old anxieties crop up: what if you go to bed hungry, can't control yourself, and binge uncontrollably that night or in the morning? What if you've met your calories & macros, and still feel like you're starving? What if you're going to feel hungry for the rest of your life? I'm hyper-sensitive anyway, which makes any hunger pang a distraction from whatever I'm doing. And all this- my insatiability, it seems- makes food my daily enemy. I dread watching the calories add up on MFP, I hate feeling like food is primarily something to resist rather than enjoy, and I'm tired of feeling out of control around it.

It makes me wonder what's wrong with me, that I seem so insatiable and seem to get hungry much more than the average person. This is what's caused me to give up in the past with weight loss- it feels impossible with my obsession, lack of willpower, hunger levels, & cravings. How can I make food my ally again?

submitted by /u/purhitta
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from loseit - Lose the Fat http://bit.ly/2U11xFS

A little fantasy that keeps me motivated and focused on my goals

I keep a little story in my mind that helps me remain motivated and focused on my goals.

I go to my doctor's office for a routine physical. He reminds me yet again that I need to lose weight. Samples are taken. I get a call the following week asking me to come back in. When I return for my follow-up, my doctor is ashen-faced and on edge. He tells me I have six months to live at most.

Crestfallen and panicky, I asked if there is ANYTHING I can do? My doctor nods "yes", but then dismisses his thoughts. I ask what it is!?! He looks me square in the eye and says "if you can show significant weight loss and a gain in physical fitness in the coming 6 months through a careful/safe diet and exercise, you should be fine. If you do not, you're done."

Just think about that...

submitted by /u/MatteoAttenborough
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from loseit - Lose the Fat http://bit.ly/2FU8qUL

TDEE for weight loss seems too low to be achievable, given my exercise routine, any advice?

I’m 161cm (5’3”) and 66kg (145lbs) with 30% body fat. I’m trying to get into a healthy BMI range, and particularly reduce my body fat percentage.

When I use tdeecalculator.net, it calculates my maintenance calories for a sedentary lifestyle (I work a desk job), at 1642 kcals per day. At the recommended 500kcal deficit this leaves 1142 kcals for weight loss - which just feels too small to me!

I also workout 6 days a week at the gym - 3 days of HIIT interval training (30-40 minutes lighter weight, high reps, constant movement and elevated heart rate), plus 3 days of lifting weights (60 minutes sessions, split routine).

I know a lot of people discourage “eating back your exercise calories”, but 1142 kcals feels too little, so I’ve been hitting an average of 1500 daily kcals for the last six months. Over the first four months doing this I lost 7kg (15lbs), but the last two I’ve been plateaued at 66kg (145lbs). Do I really need to drop my kcals more, or could there be something else that needs to change?

Any tips on making 1142 kcals feel more satisfying would be greatly appreciated too!

submitted by /u/curi0uss
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from loseit - Lose the Fat http://bit.ly/2WQAcYR

Trying not to get fixated on numbers

Hey guys!

It's been four months roughly since I started trying to lose weight, though my heaviest was a few years ago. I'm 24f, 164cm and 158lbs now, though my heaviest was 185lbs. Most of that weight I've lost by CICO and going on daily walk/jogs.

My weight loss was quick to begin with, though it's slowed down significantly recently. It's something that's been bothering me, since my BMI still reads as overweight (hovering around 26). I played on sports teams all through high school and college (soccer, track, cross-country, rugby, swimming, and I lifted weights), and since most of my muscle mass from those days hasn't completely disappeared, that will probably mean that I'm not likely to get to the lower end of a healthy weight BMI anytime soon.

That being said, it would be really gratifying to see that number go down just a bit into the healthy range! I get discouraged focusing so much on the number and get frustrated with myself. And when I'm angry, I'm more likely to grab an extra slice of bread, or a couple mars bars because of my negative thinking. I like the way I look now, and feel more confident about it than ever before, so it's so easy to just say fuck it! when I'm frustrated!

submitted by /u/DefinitelyDevi
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from loseit - Lose the Fat http://bit.ly/2FU7cJ3

Hello, a longtime lurker is finally posting.

Hi, everyone. I guess I'm probably here for the same basic reason as everyone else (i.e. I want to lose weight). For a long time I didn't want to join here, as I tend to favour other methods over methodical calorie counting for losing weight.

They are methods which have worked before (and still do for the weight loss that I have maintained over the years). I tend to find it more helpful to be calorie aware, but focus more on mindful/intuitive eating, proper portion sizes and re-adjusting/re-learning my hunger and satiety cues.

NOTE: I don't want to disparage or fight with anyone who finds strict calorie counting to be more effective. I think that people with more mathematical/analytical minds than I have may well find it to be a more useful method. We're all different.

About me:

I am 5 foot 4, 23 years old, female and weigh 146 lbs (when I last weighed myself a couple of days ago.) I've since then had a massive binge (first clue to one of my problems right there).

My highest weight was in my teen years. I weighed 175 lbs. (It may have been a bit more before I started recording, but I don't think it was more than 180 lbs).

I lost a lot of weight when I was 18, and my lowest weight was 104 lbs.

I gained back some and oscillated between 118-128 (lbs) for a while.

Then I quit my job, fell into an awful depression (not diagnosed, but sure feels like it), stopped going to the gym, began binge eating and gained weight rapidly. The highest I went up to was about 150 lbs. I've since been stuck between 140-150 lbs (about the last 3 years) and can't get below this due to the fact that I keep self-sabotaging and binge-eating.

I have got back into exercising and weight lifting at home, so I hope that I still have some decent level of strength/muscle tone. I'm not sure what my exact goal weight is, but I would like to get down to around 120 lbs. That seems to be a good weight for my height, and I feel like it should be a reasonable enough goal.

I could tell you about all of this in more detail, but I didn't want my introduction post to be too long. I'm hoping to find a supportive community and helpful advice in this forum. I'm happy to help anyone else out too (though I'm not sure how much use any of my advice would be). Anyway, that's it for now. Thanks for reading. x

submitted by /u/jiggle-bells
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from loseit - Lose the Fat http://bit.ly/2FVS7Xv