Saturday, April 20, 2019
Day 1? Starting your weight loss journey on Saturday, 20 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/2UJh7vf
Friday, April 19, 2019
[Daily Directory] Find your quests for the day here! - Saturday, 20 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/2KQsq08
Hitting your goal and being depressed about it
Hey gang.
I see all these wonderful success stories and I’m sure they are true achievements and milestones that ought to be applauded and I celebrate with you! But I also know the reality for some is anything but celebratory.
Friends of mine cling to their goal weight and are working like hell to keep themselves there, but at the expense of their health. Obsessing over calories, counting macros, and feeing trapped and unhappy in their body. Comparing to cultural and societal normals and ideals that are manufactured and filled with myths and false information. Like that skinny people are healthier than heavy people. There are many skinny people who have poor health and some heavy people who have great health!
I have a friend that lost 130lbs and she spends everyday feeling trapped in this “I have to stay at this weight” mantra. She is saddened by how she feels that once she arrived at this place that she would somehow feel better or have a better idea of her body but she just isn’t that.
I know this group is in support of healthy life styles and weight loss and I love it! However, for those who have lost their weight and reached their goals, have you found that you are unhappy maintaining? Or feel pressure from external forces (media, Reddit, friends, family, mental images of what you SHOULD be) to be a certain size because it’s “right” or that’s what is culturally considered healthy?
I’m just curious to see the other side of these things. I’m not knocking those who have lost but rather trying to see if there are people who have glorified and manufactured a sense of true happiness in their goal weight but are still not quite satisfied or wished they had done something else.
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from loseit - Lose the Fat http://bit.ly/2vejdnC
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:
Full Article Here:
tl/dr here:
- Exercise is a Helluva Anti-Depressant.
- Sugar hangovers: Nearly as bad as alcohol hangovers.
- Two Days of Bad Sleep in a Row Will Mess You Up
- Weight Loss != Fat Loss
- Carbs aren't evil. But they're sneaky.
- 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.
- 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.)
- Food Scales are your Friend. Casseroles (and buffets) are your Enemy.
- Processed foods are easiest to track (because they have SKU's) but not as good for you. Whole Foods vs. Whole Data.
- 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!
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.
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.
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
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
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.
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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from loseit - Lose the Fat http://bit.ly/2ULty9L