Tuesday, April 30, 2019

Sustainable Weight Loss

SW: 262 CW: 252 GW: 175 Age: 29 Sex: Male

Hello all, I am looking for some guidance or advice. Having failed or relapsed at my other weight loss attempts, I want to try and be smart about this process. I started 10 days ago. I am doing a 16:8 intermittent fasting schedule, as well as tracking calories in MFP. My BMR/TDEE are around 2,400 calories, and I have been attempting to be active everyday (weight training, gym cardio, or at least a walk after dinner). I have been consuming ~1,400-1,800 calories a day, while buring ~800 active calories as per my Apple Watch.

I believe I have a good plan in place, and am highly focused and motivated to get fit and healthy. I have two key questions:

  1. Is my caloric deficit too low? I've read conflicting information online, but as of now, my stance is that I have so much fat reserves on my body that this will not be an issue. Also, I am weight training a bit and attempting to get close to 100-130 G protein a day to help at least maintain muscle mass to help keep my metabolism up.
  2. Whenever I do get to my goal (assuming this current regimen gets me there), what can I do to minimize/eliminate any Yo-Yo effect? Is there anything I can implement now to help with that? I realize with my reduce caloric intake, that if I revert back to what I was doing before, I will surely gain weight. But if I consume whatever my BMR is at that juncture, even if it is higher than what I am consuming now, will that result in maintenance or weight gain?

TL:DR In the process of lossing weight using a combination of intermittent fasting + CICO + Basic gym activity, want to know if my caloric deficit is too low and could have adverse affects, either during my weight loss, or once I reach my goal.

Thanks to everyone who posts on this sub and some of the other subs revolving around health and fitness. You guys rock and are a huge part of my current motivation to get healthy and fit!

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from loseit - Lose the Fat http://bit.ly/2Vuafl9

Lost 5LBS in a week... after 6+ years! (kinda long.)

New to this subreddit, not so new to weight loss. Also sorry for the formatting, I’m on mobile and I’m still trying to get the hang of things here on this subreddit.

I just want to start off and say that all the posts on this page are so uplifting and motivating! I like checking in every morning to read what people have posted and it makes me so happy to see people post their Victories and their Struggles. This post might be lengthy and it's a preface to my weightloss struggles.... and I never really had a place to share it with people until finding this subreddit. So bare with me..

I’ve been overweight my whole life. I’m a 23 y/o female, currently weighing 260lbs, at a height of 5’1. I’m like a little ball of jiggly dough. Ever since I could remember, from back in first grade, my moms put me on so many diets and tried to maintain my weight. I would fluctuate and it just drove me NUTS! Even during middle school, as I would go about my day, I was really self-conscious with how I looked and how I ate.

While in high school, my senior year, I weight weight at 220 pounds. After the first semester, I realized that prom season was around the corner and I didn't want to look like those "other" girls (The theater kids, as they would call them back when I was in high school) in unflattering dresses. I was in denial but at the same time I was freaking out because I didn't want to look ugly for my prom. So I went gluten free, no-white all-browns, and cut out any and all fast food options, and snacked on a ton of trader joe's snacks and tried keeping a food journal. I hired a personal trainer and we did cross-fit and mild weight training coupled with hikes and jogs. I had picked out a dress back in March and when it was mid-April I was down x many dress sizes. By the time prom rolled around, I had reached a weight of 170lbs and I was at my thinnest at the time. For me, it was such a huge accomplishment! I had lost 50lbs through diet and exercise, 6 dress sizes and I had to get my entire outfit tailored down! I was so happy and so proud of myself! When the year ended and I graduated, only then did my parents break the news, over a month after it had happened, that my grandmother had passed away. She and I were so close and honestly, it left me in ruins. I went back to the motherland that summer and it went all downhill from there. I enrolled in community college and that's when I was hit with freshmen 30... or so I thought.

To add to all of this, I developed a ravenous palate. I became a total foodie-- a food junkie. I craved rich, flavorful foods. I loved exploring different cuisines, which led me to eat out even more. I was in college! I had freedom! I had a credit card so that meant spending, spending, spending.. on what? On food! My dad joked that I would quit and take up professional cooking because of how much I loved food. And as my love for food grew, so did my stomach. Slowly but surely, I gained half my weight back. After transferring to a 4-year, I gained the rest of my weight back plus another 10lbs, pushing me over how much I weighed in high school. It's my last semester in college, and lately, I've started to hate taking pictures with friends, I refuse to take pictures, and I hate going shopping.

It's been like this since last summer. I went abroad last summer and it forced me to walk for miles, which helped me lose some water weight. But I was still the round, jiggly ball of dough. When I came back, I had learned to eat smaller portions, but that all went away when I was eating my favorite foods back in the states. Finally, last week, on April 22nd, after weeks of deliberation, I decided to join Jenny Craig, and that's where I learned about calorie count and smaller portion sizes. Back in high school, I would eat up to 2000 calories because I was working out intensely. I stopped working out but kept eating and it pushed me over the edge. When I joined Jenny Craig, I weighed my heaviest ever. 265.5 pounds.

I was so ashamed and disgusted with myself. I cried for days on end, seeing how much I let myself go. I vowed that I would never join a diet program but my biggest fear came true and I was so disappointed with myself. Not only that, being a bored-eater and a foodie, I mourned the fact that I couldn't eat the rich foods that I loved eating. Pad Thai? AYCE KBBQ? Burgers? Pasta? Traditional food? I actually cried over food. And I felt so much shame and embarrassment... I was scaring myself. The fact I was so attached to food scared me. So I went and I joined JC, with much reluctance. After being on Jenny Craig for over a week, I've lost 5 pounds, and honestly, when the consultant weighed me, I was so scared to look at the scale. Then she said I lost 5lbs, and honestly, I started crying. Being on JC and the foods, it was like torture for me. I cried the first day and the second day. But I could feel my body was adapting to the different eating times and the different intake of calories. They put me on a 1500 calorie diet and at first I was miserable. To top it all off, I'm only supposed to eat with they provide for me. Which I totally understand... after awhile I started getting used to it and I'm so happy to have stuck to it because it's my second week, and after hearing that I've lost 5lbs, it's become my little motivation. I've noticed that I have a little pep in my step.

I just wanted to share this with people and make it a little victory post. After 6+ years, I'm finally working towards shedding the weight. And honestly, despite still feeling the shame, I'm hoping that by the time I graduate, I will feel a bit more confident and comfortable with myself so that when I walk the stage to receive my diploma, I'll be happier and healthier than where I started off mid April.

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from loseit - Lose the Fat http://bit.ly/2J64hQw

I feel like I can't tell anyone about my weight loss aims because of my cousin's anorexia plus other ramblings

TLDR: cousin has anorexia so I can't tell my family I want to lose weight and the primary reason I'm losing weight is to look good in some photos, the secondary reason right now is so that I can participate in a triathlon.

My cousin had and still suffers from extreme anorexia, which means that my entire family is very aware of food and dieting and over exercising which is what they did. Because of their struggles with their anorexia I feel like I can't talk about my aims to lose weight and get to a point where I look and feel fit and healthy.

My cousin isn't my biological cousin (our families adopted each other because our actual families live very far away) so we have very different body types and genetics, which means that my cousin and their family are all very skinny which made their anorexia so much worse. My family on the other hand is not naturally skinny and we have to work hard on our food consumption and exercise. Which makes my progress towards weight loss just that bit harder.

A few weeks ago I found out that I am being presented with a major award on the 13th of May where I am required to wear Scout uniform. So I decided that I had to really try and lose some of my extra weight so I could look good in the uniform and all of the pictures that go with this process. So I ramped up my cardio and asked a friend who is a gym buff to show me how all the equipment works, but every time I try and talk about it with anyone, including my gym buff brother, I get turned away or treated badly because of my reasons for losing this weight, and the assumption that I will just gain it all back once it's over.

I have no intention of gaining the weight back because I have discovered a new enjoyment of running, and am seriously considering doing triathlons which is something my stepfather did. I just can't tell anyone that I want to and am training for a triathlon because I haven't picked a specific one to do, and at the moment all I'm training for is "a triathlon"

I've gone from 75kg down to about 71 kg in about 3 weeks mostly by seriously increasing the exercise I do and not allowing myself to quit once I'm bored or tired and also realising that I'm not hungry I'm just bored! (Also I got stomach flu and so I'm completely empty of food!)

Thank you for reading my ramblings. I would love for y'all to be my MFP friends you can add me at mhzking (same as this username)

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

21 Year Old Female Down 70 lbs Having Trouble Losing Last 30 lbs and Needs Help

SW: 230 lbs CW: 165 lbs GW: 130 lbs

Hello, I've been on a weight loss journey since June of 2018 which was very hard, but rewarding because I went from 230 lbs down to 160 lbs by cutting my portions and calorie counting, drinking green tea and water, no sweets and processed foods, doing yoga everyday.

However, I've been stuck at this weight for almost 6 months now and I don't know what to do anymore. Now I'll admit that when I lost my job and winter came around I became quiet depressed and began eating some sweets with my free tea and stopped regularly excerising. I still kept my portion sizes the same though so I didn't gain weight.

The scale just stopped moving and it was unnerving.

When the new year came I decided I was going to try and excerise and get back on track which worked for a bit. I went down to 155 lbs which was great. I didnt feel challenged though and when I ate more than a meal or a snack a day I gained so much weight back it made me depressed so I stopped.

I keep going back and fourth in this way. Starting a routine and quitting a week later.

After researching the internet I found out I needed to intensify my excerise routine so I began doing HIIT excerises and it worked for a while but I still wasn't seeing results. So I researched again and found out I was consuming too many carbs so I tried keto but I was getting really irritated and ravenous on the diet. It worked though I coukd see my muscle mass and my waist was getting smaller but I felt miserable. I bought weights to train and build more muscle mas and decrease my body fat but I don't know how to even use them and come up with a routine. So I just gave up and started eating incredibly unhealthy and just the stuff I refused to let myself consume for a whole year now.

Now my body is being very strange. I'm hungry and thirsty all the time. I can drink a whole 1.5 liter water bottle and STILL be thirsty. I can eat and I'll still be really hungry and I feel myself gaining weight and it's making me feel like a failure. Please help. I'm a college student working part time so cheap meal prep and and excerise routines would be much appreciated. Thanks for reading this.

Also does anyone have any advice on how to deal with people policing your body and telling you to stop losing weight or seeing you finally eat a full meal and making fun of your weight gain?

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from loseit - Lose the Fat http://bit.ly/2vvE6uE

My fiancé and I are getting married in August 2019, and this has been the tipping point of motivation to lose weight and pursue a healthier lifestyle.

I am currently a 28 y/o female, 5’8”, 225lbs. I was a typical college athlete that fell off the wagon when training and competing ended, and have especially struggled recently while balancing work, graduate school and raising a child. I’ve also struggled with anxiety and depression for the majority of my life. I want to flip my lifestyle on its head and make real changes. I am about to graduate, begin a new 9-5 position in a field I love, and will be getting married next August.

My main questions are:

  1. At my current size, what is a reasonable weight loss goal within 1 year? I don’t want to set myself up for failure.

  2. Where do I start in terms of eating? I’ve read about basic CICO, Keto, etc. I don’t want to start any kind of fad-like thing, just something that works and is reasonable.

  3. How much cardio is necessary? I HATE running. My hips suck. But am open to anything else. How much should I be doing if I am lifting?

  4. Any solid lifting routines to get back into the grind? I LOVE to lift, and have always been pretty strong. I just haven’t done it in years and don’t want to start with what I used to do for my sport - I might break myself.

  5. What technology is helpful? I’ve got an iPhone and unopened Fitbit that’s been sitting in a drawer for 2 years.

Any advice is appreciated. I’m really serious about this and want to plan my journey and document along the way.

Thank you all!

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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/bj5182/my_fiancé_and_i_are_getting_married_in_august/

How do you all stay motivated

Hi all. As the title suggests, I’m having a little trouble staying motivated and I’m looking for tips.

Started last December at 291lbs. Did Whole30 for a month and then switched to a simple Macro limit range. Started exercising 4 times a week. Having good success so far, last Friday I weighed in at 227 lbs. which is awesome.

However, I think I am beginning to get frustrated and lose focus. First, for the past month or two, weight loss has been significantly slower than when I started. Now I understand that there are a few reasons for this: 1) as I get smaller it’s harder to keep losing and 2) I broke a finger so I cannot do my preferred cardio so in my down time I’ve switched to weight lifting and running so building muscle will also slow down loss.

But over the past month or so, I went from losing ~3lbs a week to ~1 lbs. Another part of the issue is I have 1 cheat day on the weekends. Obviously it doesn’t help but honestly it’s one of the few things keeping me sane. However every Monday I will weigh in up to 8lbs heavier then Friday. For example last Friday I was 227 and today I am 332. Again I know this is normal fluctuations and by Friday I will usually be at a net loss, but it is still disheartening.

I think my biggest issue is that I am really busting my ass dieting and doing these grueling workouts but I’m only losing a single pound each week and at this rate it’ll take another 2 years to reach my goal. Then, do have all the work ruined each Monday is pretty crushing. I realize the obvious answer would be to cut the cheat day but I feel like it’s one of the few things keeping me sane, I miss out on so much social interactions because of my restrictions already that to cut the last ones I have left would be too much for me.

My frustrations have led me to begin taking liberties that I would not usually (ex. Eyeballing an ingredient rather than weighing it out on a scale). I recognize this as my first signs of giving up (from past weight loss tries) and I desperately don’t want to. But with everything it feels like I’m losing the light at the end of the tunnel.

So how do you deal with frustration? What are your tips to keep going? I’ve done so good up until now and I wanna keep it up but it’s hard.

P.S. - I hope this post doesn’t come off as whiny, I realize a lot more people have worked through more than I have and I also know that a lot of people have worked harder for less results than I have seen. I just see the bottom coming up at me fast and I want to avoid that.

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from loseit - Lose the Fat http://bit.ly/2J4X0jZ

[SILLY!POST] I'm married to CI/CO!

But don't worry, she's poly.

And my friend just pointed out that some people pronounce it "sy-ko"... LOL.

Jokes aside, I wanted to share something pretty lighthearted but also very sincere in its way. I recently decided to wear a pair of commitment rings to honor my CI/COntract (lol...) and express my dedication to weight management. I wear one to symbolize achieving my weight loss and another beside it to mark 1+ year of maintenance. So, they're very similar to wedding rings! And they're size 5.5, so I have to maintain my weight in order for them to continue fitting, LOL.

Has anyone else done something similar -- commemorated your commitment to the lifestyle symbolically somehow, like with jewelry, tattoos or other means? Please share! :D

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