I've lost fifty pounds!

I've tried for so long to lose weight. It just seemed like I was unable to do it. I realize now I was just unwilling to do it. I am still extremely morbidly obese, and have a very long way to go, but I know now that I can do this. I've been making small changes and adjustments, adding daily exercise, lifting weights at the gym, weighing all of my food, and it's all adding up to success. My next step is going to be to cut out bread and starchy vegetables, and add more leafy greens. I think that will really help boost my weight loss, though fifty pounds in a month and a half isn't too shabby.

Thank you all for your inspirational stories and pictures. You've kept me on the wagon lots of nights when I've wanted to go out to the drive thru. I look forward to losing the next fifty and more with you all!

For those curious, I've been doing simple CICO with no soft drinks of any kind.

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

Am I doing anything wrong?

I am trying to figure out if my expectations are too high or if I am doing something wrong.

I started my weight loss journey on Feb. 14th of this year, so almost 2 months. I am 5'6 started at 231 and am now at 220. My goal weight is 150. I did not lose any weight the entire first month. I go to the gym for at least an hour 3-4 times a week and do 30-45 mins of HIIT at home on the days I don't go to the gym. One day a week I do not work out at all. I have been painfully honestly tracking my calories for the last month and successfully around 1500 a day. When I go to the gym I try to focus on cardio, 25 mins elliptical, 20 mins on the bike and 15 mins on treadmill with doing 2-3 lifting machines in between each.

My friends and family say I am doing amazing and I am losing weight the right way, slow and toning while I lose but it just feels frustrating. I assumed I would lose a lot of weight when I started because I was obese and this has been a major lifestyle change for me. I am 29 and have had two kids, last child was almost 11 pounds when she was born so did a number on my stomach so maybe those are factors. Anyways sorry for rambling just looking for tips or insight into anything more I could be doing? Also what is TDEE? I have heard it a few times in regards to calorie intake? TIA, I love this sub so much!

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from loseit - Lose the Fat http://bit.ly/2VA0XAx

So, I started CICO ten days ago.

Hi guys! I put on a lot of weight after I gave birth, so now, 15 months later, I started CICO to lose it. My TDEE is 1880 calories (sedentary) and I started at 196 pounds 10 days ago. I'm eating anywhere from 1350 to 1700 calories a day. I'm also breastfeeding 15 month old twins (from 10 to 12 breastfeeding sessions in total every day). Yesterday I was at my lowest, at 1350 calories and didn't feel very well. I had a headache and felt exhausted and dizzy. So I think this is too low. Since I started I have lost 4.5 pounds. How does this sound? Is this weight loss rapid? Slow? Ok? How about my calories? Is an average of 1500 a day ok? Thanks in advance for your help guys!

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from loseit - Lose the Fat http://bit.ly/2Z4o0pv

Menu Makeover: 5 Food Swaps that Save on Sugar

We’ve said it before and we’ll say it again: Americans eat too much sugar. Scary stuff considering excess sugar consumption is linked to cancer, metabolic syndrome, obesity, diabetes and cavities. And, a study published the Journal of the American Medical Association Internal Medicine in 2014 found that excessive sugar consumption can double your risk of heart disease related death.

Should You Stop Eating Fruit Because of the Sugar?

Read More

How much is too much? The American Heart Association recommends these maximums: No more than 100 calories per day for women and 150 calories per day for men.

Let’s put that in perspective: Using just one teaspoon of sugar in coffee every morning adds 16 calories daily. Three scoops will add 48 calories. And a 12-ounce vanilla flavored latte will add 108 calories worth of sugar. Which means that the American Heart Association’s recommended intake can be reached in just one cup.

Skipping the Halloween candy is easy. Laying off the late night ice cream is obvious. Even declining birthday cake is simple. But sugar is sneaky. It hides in places you would never expect. Salad dressings, condiments, sauces, beverages and low-fat processed foods can be full of unwanted calories from added sugar. (Check out this list of 11 Sneaky Sources of Added Sugar if you’re curious what other foods contain the sweet stuff).

6 Signs You’re Eating Too Much Sugar

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But the good news is, by being a mindful consumer, reading nutrition labels, and making the simple swaps outlined in the video below, you can save on sugar… a great move for your health and your waistline!

 

*Nutritional information taken from the USDA nutrient database and individual product sites as of 10/10/2016.

The post Menu Makeover: 5 Food Swaps that Save on Sugar appeared first on The Leaf.

from The Leaf http://bit.ly/2P0QsDW

Day 1? Starting your weight loss journey on Thursday, 11 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.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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

Has anyone here ever been told by a therapist (or equivalent, someone educated in that kind of field) that your attempts at weight loss is actually parasuicidal behaviour?

I.E. I'm (supposedly) not intentionally trying to commit suicide but deep down I'm subconsciously thinking about it and that's manifesting in my new motivation to exercise and lose weight - because exercising as much as I'm starting to isn't healthy for a fat person like me.

I got told that yesterday.

Err, no, love. No. There's no suicidal notions anywhere in me. I'm getting my shit together and losing weight precisely so I DON'T die sooner than I should, thanks all the same, whereas if I don't I'll end up getting a bloody heart attack by the time I'm 50. (I'm nearly 40.) NOT exercising is far more suicidal than exercising could ever be for me.

Seriously wtf?

Thankfully this is a friend and not my therapist, else I'd be finding a new one at this point.

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from loseit - Lose the Fat http://bit.ly/2Ks8C31

Excited to join work after losing 12kgs postpartum 31F 5'2"

I had a baby girl 6 Months back by C section. I have has weight loss as my resolution every year . The language used to change each year...i want to run a 10k, I want to fit into that jeans, I want to look good during this vacation/ wedding but the goal was always weight loss. I turned 30 and it never happened. Around my 30th birthday, we were trying to have a baby and it had been 6 Months of trying so I told myself that it's the weight that's hindering this (just in my head, had nothing to do with the weight). This was also when I was at my heaviest ever weight of 70kgs. I started keto in December 2018, lost 4 kgs and in January 2018, i found out that I am pregnant. During my pregnancy, I gained 12 kgs and was 78kgs the day i had my baby. Since it was a C section, my doctor advised me to avoid exercise for the first 6 weeks. Post that i started walking a bit and eating healthy and the weight was coming off easily somehow and i got 72kgs in first month. Then my husband got an overseas assignment and postpartum anxiety hit me like a ton of bricks. I started eating a lot and told myself I deserved it because I was breastfeeding. Sweets and pizzas became my go-to and within the next month I was back at 74kgs. Being at home alone with the baby made the anxiety worse. I decided that I needed a distraction and a reason to get out of home. I joined a fitness class and starting going there for an hour everyday. The first month was mainly trying out different workouts and finding what worked for me. They have an app and everything is gamified so you get badges for everything like number of classes, calories, steps etc. All that just got so much fun and first time in life, I went for workouts 5days/week. Second month onwards I started regulating my diet...nothing crazy but just avoiding takeouts and cutting down on sugar. Within 3 months of joining, I am back at 66kgs, which is lower than the weight I started my pregnancy at! I am starting office next week...All my old clothes fit and I feel great. I get surprised at how much energy I have throughout the fitness class. Recently met some co-workers at a friend's house and got so many compliments on how fit I look! All this has helped me so much with my anxiety as well since I diverted all my energy towards the class, making me a much better and happier mom. I hope I will be able to keep the momentum going and reach my goal weight of 57kgs soon!

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