Increasing resting heart rate after weight loss?

I am hoping that maybe someone knowledgeable may have some insight on this. I (M 28) have lost about 30 Lbs of the last 2-3 months. This is mostly through just using CICO / portion control, eating more vegetables and cutting out any drinks except water, and coffee. I also work in a warehouse, so I normally get in the ballpark of 10-15K steps per day.

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I was assuming Losing weight would help to lower my Resting heart rate, but I have noticed that my fitness tracker shows a definite trend of increasing resting heart rate which is starting to concern me. Before my loss when I was 5'9, 230-240 Lbs, and my RHR was roughly 65 BPM. now that I have shed a bit of my burden (now 200 Lbs), I have notice my RHR has increased to ~85 BPM.

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I feel better overall and more energetic, but I can't help but be concerned about the rising RHR. Do I just need to exercise more, to lower it back to a better rate? If anyone has run into this on their journeys, any help would be appreciated!

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Thank you!

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I could really use some help. Not for me, but for my wife who has literally fought with her weight for 15 years.

This may be fairly long, so sorry in advance.

As the title states, my wife has struggled with her weight since she was a teenager. Her current weight is 465lbs, or, to us Brits, 33 stone 3lbs. She did really well last week, lost 6lbs. . .and then put 10 on this week, despite not eating all that much. Yes, we had two takeaways, but it was nothing huge, just a burger each and some chips to share. She's eaten way more before on a bad week and still lost.

I think it all really started back in 2007, when she lost her mum and best friend to cancer. Her weight crept up. It yo-yo'd for a while, but when we moved into our first home together, her weight was somewhere around 23 stone, or 322lbs. She cut down her meal sizes, went on Weight Watchers and that worked for a while. She had a weekend job not far from home, but had to catch a bus then walk through a pitch black field when she came home at night due to the Council never putting up any lights.

She lost her job in 2010 after a new manager joined and began making her life hell. All she remembers is that he made her feel very uncomfortable. He didn't like her, for reasons still unknown to us. She began to have anxiety and panic attacks at the thought of going into work. She began taking her sick days, trying to sort herself out. Some days she'd be fine. It got to the point I phoned up for her because she was terrified of him answering the phone. He answered and I told him she couldn't come in due to not feeling well. His reply? "Oh, what a surprise!" I laid into him, telling him it was his own fault for treating her like shit. I had a go at him for a few more minutes before hanging up.

A few days later, we were in our local Morrisons with our two best friends and my wife was talking of leaving her job. As an anxiety attack began, her legs buckled and she collapsed. I made her write out her notice and handed it in myself as she was too afraid to go in.

Somewhere around 2012, we went to bed one night. The next morning when we woke, she complained of back pain and struggled to get out of bed. The doctors had no idea and put it down to her weight and gave her weight loss aids.

We married in August 2013. Her dad died January 1st, 2014. Her depression peaked and her weight continued to creep up. By now I was acting as unofficial carer for her. I helped her wash and clean herself in the bath or after using the bathroom. Every time I did this, she would get more depressed, often breaking down crying.

She now has what we believe is arthritis after a doctor looked her over and said she had it, but it was never an official diagnosis if that makes any sense. Her feet balloon up with fluid and it's agony for her to move much.

As a result, I do literally everything around the house, and suffering from severe depression myself means the house is often a tip, which makes us both feel worse.

She is housebound now. The step leading into our porch is 6 inches high and it's quite a drop compared to the steps leading outside and causes her a lot of pain to try and go outside, which she hates. We know we desperately need to go to the doctor, but it's all downhill, and it's steep. We have to get a taxi any time we go and that's no longer possible. They say they do home visits but the few times we tried they refused, saying if she can stand and walk to the toilet she can come in to the clinic.

One doctor told her she needed an MRI, but she's claustrophobic and had a panic attack. They didn't give her anything to calm her down and pretty much told her it wouldn't pick up on much because she was so fat, something that still pisses me off.

I'm not fat. I have a little bit of a belly, but other than that am a slim size 10. I can't relate to what she's going through, how could I? I'm at my wit's end, trying to help her. I truly don't know what to do any more. She used to be so happy, bubbly and outgoing. We used to enjoy walks together. Now she has anxiety attacks at the thought of going out alone. The rare days we have managed to leave the house it's been for around a minute or two before it becomes too much for her and she has to go back inside. She's desperate to lose the weight. She feels like a useless husk of a person who is nothing but a burden. I've tried getting her counseling, but they only do it over the phone now and she physically can't, due to anxiety attack hitting any time she has to talk on the phone to anyone who is not me or our two best friends.

I just need some advice or something. . .I don't know. She was meant to be contacted regarding weight loss surgery and that was a month ago. I just don't know how to help her and it's killing me watch her struggle.

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Intermittent Fasting

Hello people, I'm starting a weight loss plan and would love if anyone can review it and tell me if something is wrong with it. My end goal is to gain muscle and lose all my fat. I'm 5'8 28% B.F 93.3 KGs and starting an intense workout regimen. First 3 weeks will be 4 days per week weight training and cardio (2 Days HIIT 2 constant rate). Second and third 3 weeks will be 5 days Per week higher volume weight training and cardio (2 HIIT 3 constant rate). Fourth 3 weeks will incorporate super sets and will be 6 days per week weight training and cardio (3 Days HIIT 2 constant rate). My meal plan will be about 15 hour fasting and 4 hour eating window, most probably 2 meals, one will be 2 chicken breasts, 1 full wheat pita bread, 2 whey protein scoops, yoghurt, and about 2 cups of green salad. Then for second meal it'll be more random but it'll contain around 800 cals ( 20% fat, 80% carbs). Am I consuming too high protein, fats, or carbs? I'm trying to gain as much muscle as possible and still lose fat. Would this plan be good plan if I continue it for 3-5 months?

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from loseit - Lose the Fat http://bit.ly/2J3xWut

STOP THE SUGAR.

I’ll make this short and sweet (lol). Stop the sugar. There’s so much sugar in so much food nowadays that it’s disgusting. I stopped eating candy, cake, chocolate, overly sugary fruits, and stopped drinking carbonated sodas and drinks.

I did this mostly because I realized how horrendous it is for your body. The amount of sugar in ONE can of soda is almost as much as the daily recommended intake. A large soda at a fast food place or a movie theater alone is 4 TIMES MORE your daily recommended intake.

This was the only change I made to my diet. I kept eating all the other crap I eat (which is slowly changing to healthier alternatives). I still eat pizza and cheeseburgers and shit. However, I also noticed how much weight I lost.

I’m a 23 year old, 6’1” male. After stopping all sugar intake, I lost 23 pounds in a month. I hovered between 220 and 225 for so long, and I dropped to 200 after a month of no sugar. It’s absurd how much sugar can destroy you. I’m not even one to be concerned with weight loss at the moment. I was more concerned about the health of my teeth, how sugar intake can harm your breathing (I’ve read that soda can cause lung problems), and because I discovered just how repulsive the amount of sugar is in food nowadays. However, I also ended up losing a ton of weight in the process too. I didn’t think it would make as big of a difference in only a month, but I was wrong.

Seriously, if you cut sugar and keep to it, it does wonders not just for weight loss, but for overall health. Literally anything that has sugar, just don’t eat it. There are other diet ideas I’ve had too that I’m moving towards, but this was the first. I don’t post to subs like this often because like I mentioned before, I wasn’t totally focused on weight loss recently, but I felt compelled to share my process so others might hopefully benefit from it.

Thanks for reading!

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from loseit - Lose the Fat http://bit.ly/2VHc1iV

Day 1? Starting your weight loss journey on Monday, 06 May 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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I don't know if I can do this in a healthy way.

(Potential Trigger Warning for eating disorders or disordered habits)

I am, decidedly, overweight. I have been okay with that for several years; I started recovering from a restrictive eating disorder five years ago, and during the recovery process, I gained a lot of weight. My priority, at the time and always, was freeing myself from the mental habits of restriction, and if I was personally only able to get there by being well overweight, it was a price I was willing to pay.

Now, I'm very recovered. It's five years later, and in those five years I haven't been tempted to restrict or go back to those habits. I feel free from all that, and I want to drop a little of the weight.

So I started--calorie logging, CICO, etc--and the pounds have been coming off, with that work, which is great.

The problem is, calorie logging is hard. Eating reasonable portions every day, building good habits and healthy ones, is hard. It's far, far easier, for me, to just not eat at all sometimes, and then when I do eat, not have to worry about the calories because even eating a whole plate will still be in my limit.

And I've been seeing results! And the results are far better and more consistent when I barely eat some times and eat whatever a lot of the time, rather than when I try to have three regular, small meals a day. Some people on Reddit might call this Intermittent Fasting, or One Meal a Day. But to me, it feels like avoiding the hard work of building good habits, and instead taking the easier route, which for me is dangerously close to restriction.

Does anyone have advice on moving towards what feels like a more balanced, but much harder, weight loss journey, rather than rely on something effective that I feel won't be sustainable for me?

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

what are your non-food based rewards for achieving goals?

I've put on over 20 kilos (circa 45 lbs) since I left high school from a combo of being super depressed and not knowing how to cook and then I developed binge eating disorder in my second year of uni and things just got worse. I have a really bad history of rewarding myself with binges of several blocks of chocolate, bags of chips, sweets etc for "good" behaviour like getting out of bed once a week and washing my hair once a fortnight going for a run or coming under my calories for the day.

I'm trying to shift my brain away from "I deserve a whole block of Guylian chocolate" to "if I work hard, I will get X." Part of that means breaking down the emotional connection between food and reward, which is basically built into my brain because I come from a family where doing well means getting sweets and winning things means a McDonalds meal. That was OK when my parents picked out food and I was a little kid, but as an adult it's starting to get a wee bit problematic and suuuper expensive to immediately reward myself with masses of food the second I do something well. I'm super reward orientated so I thought it would be cool to look at stuff I need and stuff I will need while I lose weight (new cloths, underwear etc.) and then make it into a rewards chart alongside things I want (necklaces, a couple of experiences, some trousers etc.)

My rewards are:

• 95 KG- Buy a small gold necklace I've wanted for a long time.
• 93 KG- Replace all my ratty grandma knickers bought to cover my FUPA with some nicer ones.
• 90 KG- A bra and undies set from Lonely Lingere (again, new underwear is VERY much needed given the sheer state of things in my drawers.)
• 87 KG- A top from an Etsy shop I like, hopefully in a size M instead of an L or an XL
• 84 KG- Flotation Tank and Sauna Experience because I've wanted to do a tank soak for AGES but keep putting it off.
• 80 KG- Entireworld Tiny Tee's 2 Pack to replace all my XL t-shirts which should hopefully be much too big by now
• 77 kg- A pair of Matter Prints trousers, which I've wanted for ages and been too big to fit into.
• 76 kg- underwear and bra set from Negative Underwear, to finish off my nice new underwear collection that actually fits me.
• Maintain under 80 KG for 3 months- Get my teeth whitened professionally.

I also have three mini-rewards for when I hit 92 kgs (sauna and plunge pool), 86 kgs (2 new bras, since my boobs should go down a cup size or too) and at 82 kgs a new set of togs from Batoko. I have a couple of other bits and pieces- new shoes, beauty days, lipstck, work pants, some books and a bootcamp pass- for when I reach various time based milestones and points in completing my programmes.

Do you guys have any set rewards/reward programmes you put yourself on as prizes for reaching different milestones? Do they just surround weight or do they extend out into other parts of the weight loss and ~healthy lifestyle~ experience?

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