Sunday, April 14, 2019

[sharing SV/NSV and asking for advice on goal weight and running] Almost there, but where to go? F/31/5’7”/SW:156/GW:135/CW:139

Hello friends! First I want to say I found reddit and this sub later in my progress and it has been a huge source of encouragement. So many fighters on here building a better life for themselves one decision at a time - you inspire me a ton!

I’ve been experimenting with food, nutrition and exercise after discovering IF about four years ago. Since then I’ve started eating mostly vegan with some eggs and fish, and now I do CICO pretty consistently to keep myself accountable. I fast on occasion, especially after a weekend away where I wasn’t paying attention to CICO or overdid it. My process and progress were not linear and it took me a long time to recognize I had to change my relationship with food and make real lifestyle changes to sustain any weight loss and learn how to be healthier. It’s been mostly a solo journey with a lot of encouragement from my supportive husband.

I am currently hovering about 5 lbs above my (admittedly arbitrary) goal weight of 135 lbs. I’ve been 137-141 for the past month and a half, I go down and up all the time. When I hit 140 it feels like the danger zone in terms of regain so I tend to cut calories when I see that number. The main change with the consistency of my weight loss is that I’ve started doing distance running (which I could not do earlier due to injuries that have since healed) and my body wants to eat all the time. I’m eating much closer to maintenance calories most days and really trying to get enough protein which is hard with my diet preferences. Running has become incredibly important to me (huge boost to mental health and energy) and I now feel like I care more about having the fuel for another couple miles than cutting calories for weight loss. I feel really tired on days where I run a lot and also stay in caloric deficit. For reference, my short runs are 3-4 miles (1-2x/wk) intermediate 5-7 miles (2-5x/wk) and my long run days are 10-11 miles (on weekends). I run almost every day now but also do some cross training or one day or rest each week. Working toward a half marathon now and if I am injury free I’ll start marathon training this summer.

So this is the new struggle. I’m pretty happy with where I’m at physically - I fit into a size 4 for the first time since high school, I think I look great, and I feel strong. On the other hand, I carry extra weight in my legs and could still afford to lose that bulk, especially since running is hard on your joints and even a 5 lb difference can be consequential over time. I’m starting to think of weight loss in terms of athletic performance instead of my prior mindset which was more about how I looked. I want to be able to run for many more years. So I don’t know if I should adjust my goal weight, maintain for now as I build up endurance and play with my goal weight later on, take a week off running to drop a bit of weight more easily (I can really cut calories if I’m more sedentary) or any other options. Any advice would be appreciated, especially from other runners! Thanks all!

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Day 1? Starting your weight loss journey on Sunday, 14 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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What is the best thing someone close to you has said about your weight loss? What's the worst thing someone close to you has said to about your weight loss? How did you react to them?

I'm really curious to see what your experiences have been like on your journeys and how you reacted to them! I'll start off with mine.

Best: a colleague on a dress down day asked me if I had lost weight. When I said yes, 20lb thank you so much for noticing, they told me I was looking really trim. It was lovely to hear!

Worst: an obese friend told me they and their partner had made a bet on my eating habits and how they had would change over the year. When I called them out on it they said it wasn't their fault it was their partner who made the bet (which they took!). I told them I was tired of people making rude comments and that nobody should be so bothered by what I eat, they asked me who had actually done such a thing, as though they were the one in shock. They then proceeded to tell me how I should eat. I was so mad I stopped talking and they wouldn't speak to me after. I hope it's because they were embarrassed by their behaviour, but it's probably more they were feeling hurt I reacted to them negatively.

The best comment made me so proud I had my head held high all day. The worst comment initially made me super mad and played in my mind, now I realise that when you make good choices for yourself people will react defensively because it reminds them of their shortcomings, even if you don't say anything to them about their weight, it's perceived threat and it sucks but I'm going to move on from it and be more determined to make the right choices for me. I don't want to turn out bitter and rude because someone else did well for themselves.

Now I want to hear yours!

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Cravings crazier than usual and making my life difficult

trying to be short, I've lost about 60 lbs (28 kg) in the past year and a half. of which 20 through CICO since January. I have about 20 more to go before I reach my main goal, and of course the weight loss has slowed down, but I'm in no hurry (although it would be cool to reach my goal by october).

Anyways, I've had a weird (not too stressful though) week, I got a pilonidal cyst flare up which drained, and I missed my period for the first time ever (perhaps because of the stress my body went through fighting the infection? No idea, I just know I'm not pregnant).

So, my problem is how my week has looked like and how I've been feeling. I overate by about 2000 kcal over maintenance about 10 days ago, then the 2/3 days later I kept easily at a deficit of 1000+ kcal to make up for it (easily because after overeating I don't feel hunger), then I managed to get back at my usual 400/500 deficit for a couple of days, which brings us to the last 3 days, where I've been eating slightly below or above maintenance (~100 kcal) because I've been so damn hungry. All I want to do is eat pizza croissants and all the junk. Like, real cravings, which I don't usually get, and when I do all I need to do is eat some within my calorie intake and satisfy them, which stops them for some days. But in this period I can't seem to stop thinking about food.

I had also noticed that eating something junky as a snack (better on the days I work out) helped me to keep my deficit, but lately I just can't seem to get enough of anything. Although already having lost so much, and these episodes having happened already, I never know what makes them stop and I'm starting to panic a bit about it. I'm hoping that tomorrow will bring my motivation back (although on wednesday I'm going home for the holidays, we'll see how I manage), but right now I'm this close to eating pizza for dinner for the 3rd night in a row, which is just not me. I like vegetables and meat and fruit, but even though the idea of buttered broccoli and eggs makes my mouth water, the idea of pizza makes me go completely crazy. WHAT IS GOING ON.

Looking for advice on how to regain my self control and how to stop thinking about food. Thinking that a day only eating junk might help to get the cravings away (like when i overeat and the next days I eat a lot less), but it hasn't worked on single meals, so I'm not sure it's such a good idea. I don't feel like cutting out completely junk since it leads me to binges, but I need to do something. Any advice or similar experiences is apprecciated.

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I lost more than my extra weight...

I started my weight loss journey in march 8th 2018. Since then I lost aprox 40 lbs. I wasn’t hiding it from anyone, I was open about it and I actually thought people will be somewhat supportive. Well.... My mother started telling me how I worry her with my weight loss and how I make her feel bad about her body (we used to have the same weight and similar measurements. I still think her body is beautiful. My body was beautiful too, just not very healthy) and started eating a lot of fastfood and crap and telling me how I waste her money on rabbit food and so on. She would order pizza and eat in front of me with the excuse that she wants to talk to me or some shit. My friends were like “you’ll never lose so much weight, it’s a losing battle”, “you’re already pretty” “you have an eating disorder so that’s why” and so on. My boyfriend of 5 years said I was cheating on him or that I want to leave him for a better man, that I was a hoe etc. (I did get a better man, so he was right. I got myself a man who supports me and encourages or comforts me instead of being a verbally abusive and judgemental bitch). I started my weight loss with a big group of friends and my boyfriend of 5 years but it ended with less pounds, less friends and a new boyfriend. Also, people’s attitude changed towards me, boys who used to make fun of me or friendzone me would start talking to me on facebook and spending time with me, my girlfriends no longer invited me out with them bc apparently I was a buzzkill (i had some liver problems and I quit alcohol entirely) and my boyfriend broke up with me (he’s seeing one of my old friends now lmao.). At first looking back I was disappointed about how many people I lost from my life, but truth is, I didn’t lose anything. They were selfish and rude and they were nothing a real friend is like so I am glad I made some space in my phone and facebook contacts tbh.

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Saturday, April 13, 2019

[Daily Directory] Find your quests for the day here! - Sunday, 14 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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Weight loss questions

Hey guys I just started trying to lose weight and had a couple of questions. So first I noticed something kinda weird about my weight. There is about a 5 pound back and forth variation when I weigh in every morning over the last 2 weeks. How am I supposed to know where I'm actually at in weight loss if this happens? Is this normal?

I got a scale off of Amazon that had 18k reviews for a 4.7 star rating so I doubt it's the scale.

The other question is about black coffee. I read that drinking a cup at the start of the day can help with weight loss but a lot of people skip breakfast cause it suppresses appetite. I should still eat a decent breakfast though right or is it better to skip it and wait till lunch?

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