I tracked everything I ate for the last year, along with my exercise, sleep, vitals, and sense of well-being. I'm just starting to analyze the 500,000+ data points, but here are 10 quick blink reactions.

I tracked everything I ate for the last year, along with my exercise, sleep, vitals, and sense of well-being. I'm just starting to analyze the 500,000+ data points, but here are 10 quick blink reactions:

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Full Article Here:

https://medium.com/@mikebechtel/i-tracked-every-single-thing-i-ate-for-a-full-year-here-are-10-quick-a-has-2c259dd2f57b?source=friends_link&sk=ed6113272876d866eeaa23ec05415495

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tl/dr here:

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1. Exercise is a Helluva Anti-Depressant.
   
2. Sugar hangovers: Nearly as bad as alcohol hangovers.
   
3. Two Days of Bad Sleep in a Row Will Mess You Up
   
4. Weight Loss != Fat Loss
   
5. Carbs aren't evil. But they're sneaky.
   
6. 15% body fat (for a guy) is doable with tasty food. 10% requires you to eat fewer tasty things. 5% requires you to forgo taste (and friends) entirely.
   
7. Muscles recover strongest 2-3 days after a workout, and stay stronger-than-baseline for about 2-3 days after that. Beyond that, wimpy-ness resumes and you atrophy. (Which is why consistency is key.)
   
8. Food Scales are your Friend. Casseroles (and buffets) are your Enemy.
   
9. Processed foods are easiest to track (because they have SKU's) but not as good for you. Whole Foods vs. Whole Data.
   
10. Standard McDonald's Cheeseburgers* are, as far as I can tell, the most nutritionally complete food on a macronutrient-per-dollar basis.

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

starting my weight loss journey after being diagnosed with afib. Time to get into shape and move forward!

sw: 335 cw:306 H: 6 foot 0 inches
hey everyone! I have been a lurker in this subreddit for years... keeping it in my peripheral for the day when I actually decided to make the changes i need to make - and that day has come.

Ive been doing CICO for about 1 month and 20 days (started march 2nd) and I am down almost 30LBS! I am working hard at keeping my calories under 2500 (which is a big switch for me - restaurant chef who never really thought about what he was eating before). I am pretty active at work and have been exercising on my days off - at least getting 10000 steps and trying to do a minimum of 30 mins activity on those days. Average work day my fitbit says im burning 4500-5500 cals as im a big boy and on my feet all day. I know that will reduce as I shed weight but im hoping as i lighten up that I can push my exercise a bit harder. Cutting my refined sugar & dairy way down, quit pop and coffee (just a vessel for cream and sugar for me) and have started eating a light breakfast so i dont starve myself in the morning and over compensate. Also reducing my meat intake when / where I can.

This community has been amazing even before I participated, I am excited to start this new chapter and admit that I NEED TO LOSE WEIGHT - NOW!

Thanks for listening. Any tips / etiquette that I am not following please dont hesitate to let me know! :)

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from loseit - Lose the Fat http://bit.ly/2PjF06v

8 weeks of diet and exercise - 22 lbs down - Charts and data of progress in link

Sorry for the lengthy post in advance!

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A quick summary-- 33 years old, married with 2 kids, 1.5 hr commute each way to work daily. I felt like I had plenty of excuses to skip working out and dieting. After a recent family vacation, and me realizing my typically steady weight of 145 lbs (which I was already unhappy with) ballooned to 158 lbs, I decided to finally do something about it.

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I understand the starting weight doesn’t sound like a lot, but I’m a 5’6” male, and I’ve always had the typical dad-bod skinny-fat body type pretty much since high school. I’m pretty frail in general, without much muscle and most of my weight sits on my love handles, lower back, with a bit on my belly.

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Weeks 1-7: Began OG insanity and cut way back on carbs and sugar without actually counting any calories. Started tracking my weight but just weekly (Monday). You’ll see after the first week I lost 9.2 lbs. I’m chalking this up to the fact that I had just gotten back from vacation and I’m assuming a lot of that was water weight and my body just being completely at a loss with exercising in general. Lost 12.4 lbs total—definitely slower and steadier rate of loss compared to weeks 7-8. Avg daily weight loss of 0.25 lbs per day

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Week 7-8: Began OMAD and tracking calories. Got a new scale and started tracking BMI, body fat, and weight % daily. Really saw the weight fly off with this diet and lost 7.2 lbs in the course of just 11 days. Avg daily weight loss of 0.66 lbs per day

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With just 1 more week left to go of Insanity, I’m stoked at where I am now. Clothes fit better, I had to add a notch to my belt so that I could tighten it a bit more, my family and friends have noticed the weight loss as well and have been extremely supportive and encouraging, and I'm just feeling feeling healthier and making better choices in general. Only negative I can mention is that my coworkers poke fun at me for trying to lose weight because I’m “already skinny” and pretty much shame me and roll their eyes at me for eating healthier, dieting, and eventually switching to OMAD. Regardless, I’m happy with the progress and have decided to continue with Insanity Max 30 to hopefully get rid of whatever remains of my stubborn love handles and back fat.

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As you can probably tell by the charts, I’m pretty data/analytics driven—makes sense considering what I do for work. These are just screen shots from an Excel file but if anyone is interested in getting the actual file just let me know. :)

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Weight Loss Progress Charts

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from loseit - Lose the Fat http://bit.ly/2ULty9L

I actually like that people are worried about me losing weight...

Oh hey! So every day we get a post from someone upset that they're friends are worried about them, just thought I'd have a counter post to that.

Yesterday my friend noticed that I'm losing weight again, and she asked me if it's intentional or because of stress. As a former athlete she'd had her share of eating issues and she always asks this when I talk about dieting and whatnot. She's really concerned about, for example, counting calories since that used to make her obsessed and not eat at all, so we've had talks about it in the past.

I know some people get upset when people are concerned about weight loss, but I really appreciate such comments. They tell me that hey my friend is looking at me and noticing change, and wants to know more, and she cares enough to ask if I'm ok.

I think it's important to remember that our cultures have weird and often unhealthy relations with food, and that yes a lot of the time weight loss is linked with bad or unhealthy periods in our lives. I've had two friends lose 8-10 kg from stress after some traumatic events and they both see it as a positive thing, but it's your body calling out to you that hey, you're not ok. Weight loss (and gain) rarely happens without something going on in the background. Sometimes it's just deciding to lose it, but a lot of times it's wanting to lose it for unhealthy reasons, or sickness, or risky behaviour etc and the only way to know is to ask that person about it (and ask yourself too, since EDs get you before you know it sometimes). Checking that background to see if it should be something to worry about is what friends are for <3

So the next time you're upset that someone thinks you might have an ED, take a moment to ask yourself if you do, and try to have an honest and mindful conversation about it. Unless they're just Nancy from Sales not minding her own business, case in which pull a Nancy and just don't care about what the other person thinks.

(If anything, it's random comments from almost strangers about how great it is that I'm losing weight or ugh negative comments about gaining weight that really grind my gears. )

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

Help! My motivation is quickly going downhill :(

I came into my 2019 weight loss journey pretty motivated. I knew what I needed to do and I finally wanted it enough to do it. I knew I had to lose a significant amount of weight - 100+ lbs. I had been successful years ago with CICO so I gave it another shot. Like many others, I started this January. Since then, I’ve lost a little over 20 lbs. My overall weight loss has been significantly more (+60lbs), but since January, it’s been 20+. I’ll spill the beans. I started at approximately 320lbs and I’m now 254, but my starting weight in 2019 after a couple years of up and down was 275.

I see a lot of people who have lost significantly more by this point and it’s starting to make me feel unmotivated. Why haven’t I lost more than 20 lbs? Am I doing something wrong? I feel like I’ve been tracking everything correctly. When I go over, I make up for it in the next couple of days. I’ve even started exercising. I know I didn’t put on this weight over night so I don’t expect it to come off that quickly, but it really brings me down when I see those who have lost 40 or 50 lbs by now. I’m super happy for them, but I would love to see the same results! I guess I’m just whining and need some words of encouragement. :(

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

Active vs. Passive Recovery: Why you need both

Recovery is a hot topic right now and a lot of members are talking about it. One of the first things I actually teach all of my clients is that they don’t actually get more fit in the gym, they get more fit when they adequately recover from what they did in the gym. The better that you can recover, the more positive stress your body can tolerate, and the more results you can achieve with exercise. However, there are quite a few barriers that can get in the way of this. 

from Life Time Weight Loss Blog http://bit.ly/2GhEq56

I lost 150 pounds at 17 thanks to r/loseit. I’m 19 now, and I can reflect on my journey and share advice.

19 Year old male | 5’11. | 300 down to 150 (my lowest was 130)

Before and after photo

When I was 17 years old, life had been rough for me. I was overweight since I was 9 years old, and became obese around 15. My social life was non-existent and friends were hard to come by. Most of my free time was spent in my room, playing video games, and listening to music. Depression and social anxiety became rampant. I always wore hoodies and sweatshirts, even in hot humid weather. I wore skin tight athletic shirts underneath my clothes to hold my stomach in.

In the summer of 2017 I went to Las Vegas over school break. I had a terrible time walking, i chafed badly, and I felt miserable. When I came back home I looked into dieting. Calorie counting caught my attention because I could eat whatever foods I liked as long as it was within my goals, and I could calculate weekly weight loss down to the pound.

After two months of CICO, I returned to school. My classmates commented on how I lost weight and were amazed. I was always the stereotypical fat funny nerd. I made self deprecating jokes about myself because it made others laugh and want to talk to me.

One year into losing weight and I dropped down to 140, kept going, and even got down to 130. I became addicted to losing weight and was anorexic. One week I didn’t eat, causing severe drowsiness and nausea. After I hit 140, I began to take care of myself and socialize more.

Here are some things I’ve learned

People DO treat you differently based on appearance, it’s sad but true. Your appearance is your most important first impression, and it doesn’t help that younger adults are shallow.

I lost weight TOO fast. I was losing an average of 3 pounds a week. I refused to drink water and replaced it with diet soda to tame my sugar cravings.

Losing weight doesn’t solve all your problems. I spent another year building my social life, and overcoming my depression and anxiety due to my body dysmorphia.

My reasons to lose weight were horrible, making my personality wither and rot. I lost weight initially to look better, but as soon as I delved into the sexual realm, I became addicted. Maybe it’s the feeling of knowing that someone who would never have sex with you in the past, is head over heels. I still struggle with this, as I tie my sex life, and weight to my self esteem.

I am not happy with how I look, and I might never be happy, that’s okay. Knowing that I can progress how I look, makes me strive for something. Even if life is bad, I can always workout and lose weight. Something to live for when you’re at your lowest.

If anyone has any questions please ask! I’ll respond to any of them.

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