Running NSV: got the flu and ran my fastest 5k.

Disclaimer: I do not currently have the flu. But I'm still suffering the aftereffects (chest cough and being tired) and it did put me off training for 2 weeks.

So, as a quick bit of backstory. I've been on loseit for over a year. I usually comment using my side account. I've lost around 40lbs (F25, 5'7 and I've gone from ~192 to ~154), but after getting close to the healthy range, I started focusing on running and lifting more. I generally run 3 times a week and I finished c25k sometime in December.

I signed up for a 5k a couple months ago. It's not my first or my second, but it was a fun theme, so I thought it'd be an interesting little weekend thing.

This was all before I got the flu for the first time in... well... forever. I get the flu vaccine and take all the other recommended precautions. But, luck wasn't on my side this time.

That was about two weeks ago. It came and went, and I sequestered myself from society until my doctors note said it was safe. As a final hurrah, though, the flu left me with this horrible cough and general weakness that's held on. As a result, I haven't trained in almost 2 and a half weeks.

Race day was yesterday, and while I'm aware you shouldn't workout with a chest cough, I went anyways. You see, I gave them money. Real money. Also, the weather was lovely and I enjoy races. I figured I probably wouldn't die.

I got there, and initially my plan was to walk it. But, you see, there was a lot of people at this run who obviously weren't runners. I don't mean that in the condescending "oh they were super overweight, so obviously they don't run". I know runners of all sizes. I mean that in the way that people were wearing sandels or jeans or were carrying open cups.

One of the things I noticed about these kind of events (particularly the fun or family-friendly ones) is that people generally either start out really fast or painfully slow. It's common for people to rush out the gate and drop off to a walk about a quarter mile in, and it's also common to get stuck behind a group of people walking at 2mph and blocking the road. I usually end up in the fast group to avoid getting stuck.

Yesterday, though, I coughed a bit, but also got annoyed at all the non-runners meandering their way around and talking/playing hopscotch/drinking/whatever. Good for them for getting outside for a good cause, but I'm not a social exerciser. So I started running at the slowest pace I could to just outpace anyone walking while still being able to breathe.

So I did that for most of the race without really thinking about it. Just going as slow as possible without walking. And I finished the 5k in ~38 minutes, which is my fastest time by about 6-7 minutes. I was pretty shocked when I saw my final time, as the race seemed to be crawling by.

Previously at events, I'd always try to pick a slightly faster pace (obviously, I have to push myself or it's not worth it), then I'd get tired after the first mile, so I'd walk for a bit, then run some more, go too fast again and have to walk more, etc.

So I guess the moral of my story is that when you hear the advice "go slow" when you're starting running, they aren't kidding. Going slower can actually net you significantly better times, as paradoxical as that sounds.

Also, you won't be too set back from taking a week or two off. People post this about weight loss and water weight every now and then, but it's true for athletics as well.

submitted by /u/Calyxise
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2Ghhh2X

The easy path.

[There is a TLDR at the bottom, where I conclude this whole story]

I have been overweight my whole life. When I was 10 (and weighed 100kg), my parents signed me up for a "special doctor team" that focused solely on children's weight loss. It consisted of 3 doctors: a nutritionist, a psychologist and a endocrinologist. Every 3 months I had an appointment, with each doctor, and a blood test (to keep track of my insulin, my cholesterol,my triglycerides...). This was my life for 3 years.

I don't recall when I started being overweight... I just always were. I was in the swimming team, I was in a soccer team, volleyball team. I never allowed myself to sat down on a PE class, while I saw my skinny friends doing it. Even though I felt like it, I knew it if I sat down people would think "Of course she is sitting, she it fat", so I always pushed myself to NOT SIT DOWN.

I quit the medical visits after noticing I couldn't lose weight. I wasn't ready. I was a kid. My relationship with food was my only source of love and comfort. I wasn't ready to let that go.

I turned 19. I was at my all time high weight (150 kg), a gallbladder problem put me in the hospital, threatening my life. "You have to lose weight or you won't survive past your 30's" the doctor said, that was enough to put me in the path I always wished I was ready to follow.

Starting in December 2014 till December 2015 I lost 60 kg. Different diet, different lifestyle. My relationship with food was finally healthy, I tracked my calories, I did my exercise. I took a gap year to solely focus on my losing weight experience. I still fondly remember my schedule: Wake up at 6 a.m, gym from 7:30 am to 11 am, lunch at 12, I would take an hour long walk through the neighborhood at 2pm , snack at 4 pm, yoga from 5 pm to 5:30pm, dinner at 8pm and last walk of the day for 30 minutes after dinner. This was my life for 8 months. I ate the same things. I was happy that I didn't feel imprisoned by food.

I started university in september 2015. Stress and anxiety started to control my life. I was up in 114 kg in april 2016. I freaked out. I felt disgusted. I allowed myself to fall into a spiral of eating, and lounging around because "I had to finish this last report"... It was never the last. I was overworking to strive to be the best student I could due my family being poor and I had only that chance to pursue higher education. I didn't have time for gym, to eat well or to think about my health.

I started my first serious relationship in february 2016. "You have to start some sort of birth control" my mom said. "I don't want you to throw away your education for a unexpected pregnancy" I scheduled an appointment and the birth control implant was the choice. Due to my weight anything with estrogen would be risky. And in a month I gained 20Kg. Insecurities kicked in. Anxiety reached a peak where I was paranoid of heart attacks due the overlapping symptoms. I cried, I was moody, I was clingy. I experienced a version of myself I had no control over.

My Grandma died in february 2017. The concept of mortality hit me harder than it ever did. I was going to die. In a month, year or decade. Doesn't matter. I was going to die eventually. The panic attacks started. I wasn't treating my body right, but I didn't have the time or money to. I didn't have the support. Every time I tried to get my life on track, dieting, exercising, it would be a matter of time until my parents tried to make me cheat my diet "just this once" they would say, everyday. I would ask to buy me certain groceries for my diet, my parents would use it in unhealthy ways, "I didn't know I couldn't touch it" every time I asked my mom why was she using the stuff I asked to buy for my healthy diet. I gave up...

My father started to take pills to lose weight on april 2018. He didn't change his diet. He didn't exercise. He took his "natural special pills", that would cost 30€ a bottle (big amount for a low income family that lived on a minimum wage). He lost weight, not enough because the pills can only do so much in a non healthy diet. He started to body shame me "Try my pills, or you will look like a balloon". And after a year, every day he is still trying to make me do the things he does to lose wight despite not changing his diet. He was always the first person to convince me to stop trying to lose weight so we could both be fat. He always tried to make me fail so he wouldn't be the only fat person in our household. And after he finally wore me down, and convinced me I had no time, energy or money and should focus on my studies instead of my health, he tried to sell me his weight loss tricks, his path...

[TLDR] The easy path. The point of this letter. The easy path for weight loss is a beautiful path that I can't seem to indulge in. It doesn't feel rewarding TO ME. It doesn't make me feel like I worked hard to reach my weight. "You can still eat whatever you want, you just need to take the pills, you don't even need to exercise" I hate when people say this. I hate this view that people are so enslaved by food we prefer to eat the same, than to sacrifice a bit to reach a healthy lifestyle. I don't want to eat the same. I am addicted to some foods that I wish I wasn't. Weight loss is supposed to be tough, is supposed to involve sacrifice. You have to sacrifice the habits that made you gain weight to lose weight. You can't reach your goal weight if you shove unhealthy food down your throat every hour and rest your worries and responsibilities towards your body on a "special pill".

Sacrifice is necessary.

submitted by /u/Hadouqueen
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2VK7RU7

5'11", from 220 to 193. 27 down!

So it all started at Christmas, removing alcohol and all carb snacks from home. Stopped eating out. Then came IF 16:8. Protein shake at noon (Fitmiss Delight Chai), clean meal for dinner (lean protein, tons of veggies) maybe a 100 Cal frozen yogurt before 8.

Lately since I've got smaller (38waist to 34, large to medium shirts), I've added back in the occasional alcohol, sometimes snacks. I've not gained weight, but I've plateaued at 193-195 range. Goal weight 165-170. (Maybe higher if some muscle).

Any advice, or encouragement to get back into the groove? I've been cutting myself too many breaks lately. I do want to continue to be agressive in this weight loss. Started bicycling and basic weights / bodyweight, since then made excuses for myself like "I biked so I can eat this bad thing" when it was surely not calorie equivalent. Feeling myself slip back into old justification type behavior.

Just feeling frustrated. Need some advice for the mindset.

Thanks all

submitted by /u/NHToStay
[link] [comments]

from loseit - Lose the Fat http://bit.ly/2KxOI6C

Need advice from other runners!

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!

submitted by /u/myrtleglindie
[link] [comments]

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

60lbs down - halfway point reached

As of today, I'm 60lbs down from my heaviest ever weight. I've always worked shifts since leaving school, which I think massively contributed to weight gain, and I worked for a long time in the airline industry, so holidays twice a month didn’t help at all either! In January my gym ran a ‘body transformation’ challenge which I entered, and it really spurred me on to work as hard as possible. I have learnt a few things which I’ll share with you all since I’ve learnt so much from this sub.

1. It’s not all about the lbs There have been weeks where I have actually gained a little weight, but when I check my stats out on the body comp/scales machine I use at the gym, I have still lost fat and gained muscle. My ultimate goal is to be healthier, therefore those weeks where I have gained weight but lost fat, I’m still happy.

2. Diet is more than half the battle, but the battleground may change I have done most of my weight loss on the Keto diet (good sub on here for those that are interested). It has really worked for me, since I haven’t felt hungry and it’s an easy (almost lazy I’d say) way to not have to count everything and still lose weight. However, I’ve started doing a high intensity circuits class at my gym, which I love (more about that below), and Keto, for me, just isn’t giving me the energy I need anymore to perform at my best. I’ve now introduced carbs back in, by switching to Slimming World, and I’m already seeing positive results in my performance. The key here though is DO WHAT WORKS FOR YOU and don’t be afraid to change it up if you feel you need to. This is a marathon not a sprint.

3. I have to enjoy exercising I’ve recently got into weights, which I enjoy seeing the results from (strength gains only at the moment), but the main reason I’ve been going back to the gym over and over are two things. Playing squash, and the HIIT class I’ve become addicted to (it’s called Blaze if anyone wants to YouTube it). Find something you really enjoy, and use it. Don’t be afraid to try new classes out at the gym. Blaze was seriously hard when I first started it, but every time I go I tell myself it can’t possibly be as hard as last time was.

4. I have to be in the right mindset There have been certain days where I’ve known I’m not in the right frame of mind that day to 100% stick to my eating plan, or do two sessions at the gym. I’ve been going 5 times a week since January, but three or four times I’ve had days where I really am not feeling it. What do I do? I eat a little more than I normally would, but I make sure not to binge. Maybe I treat myself to a dessert one night that’s a little naughty. I still go to the gym, but I do one session instead of two, or I just go for a swim. Anything is better than zero, and you can’t beat yourself up about the occasional treat. Again, marathon not a sprint.

These are the four things I think I’ve learnt that have helped me so far. My Ultimate goal is to get down to sub 200, but I’m not too fussed about the actual numbers, I’m more bothered about being healthy. But also, not gonna lie, it does feel incredible to be buying clothes three sizes smaller than I used to.

And now, the obligatory progress pic. First pic on the left is me at my biggest, then start of gym challenge, end of challenge (a month ago) and now. https://imgur.com/a/1qSUgCR

Big thanks to EVERYONE on this sub, it’s the biggest source of motivation for me.

submitted by /u/Average80sKid
[link] [comments]

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

[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!

submitted by /u/myrtleglindie
[link] [comments]

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

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.

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

submitted by /u/AutoModerator
[link] [comments]

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