Day 1? Starting your weight loss journey on Wednesday, 08 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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confused about what kind of exercise i can do at home?

hello.. i didn't really know how to title this post because i know there are at home exercises and youtube videos online, but i'm more so concerned about what i should be doing to help lose a few pounds as a not very active person.

backstory, i'm a 16 year old girl, 5'4 and i weigh 150lbs and i want to lose like 40 pounds. i've been struggling with how active i should be and what exercises i should be doing. i don't want to go to the gym right now (and i don't have a job so i can't pay off a gym membership), i get so much anxiety being out alone, and my mom and i were doing daily walks/runs but that quickly stopped because she's so busy and we can't control the weather and her schedule. i'm actually looking for a job since i am not in school (which means i am not active at all and stay home) and i really want to buy an exercise bike. we used to have a small gym in our garage and i loved using our exercise bike, so i really miss it because we don't have it anymore. once i buy this bike, i won't have to worry about what keeps consuming me everyday:

i don't know what exercises to do? that sounds so silly to say but i'm so confused. i've been doing 10 minute workouts and 30 minute workouts at home that are cardio based, to make your butt 'bigger' and toned, upper body and lower body and exercises that target everything but i feel like nothing is working for weightloss. to be clear, i just want to lose weight, i don't want a big butt or a small waist, or a runner's body but i feel like at home workouts are more targeted for 'sculpting a body' and i don't want that. i just want all round weight loss, for my face to appear slimmer, my arms to shrink down a bit, my thighs to be smaller and i definitely do not want a big butt. i've been doing those big butt workouts because i want my butt and thighs to be toned but i've stopped that because again, don't care for a big butt. i don't really like hiit because i can't keep up and when i can't do an exercise i give up. i like doing things that don't kill me but still make me feel sore and like they're working.

if anyone could give me advice on what exercises i should be doing to help weightloss at home? i'm not interested in going for walks, runs and going to the gym. also, i'm trying to eat 1200 calories a day and i wonder if i should lower that because i'm not active? even though i did use a calorie counter and myfitnesspal (stating that i am sedentary) to determine that.

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

I reached my lowest weight and body fat percentage today!

I've been lurking on this sub-reddit for some time now and I'm honestly so inspired by everyone on here. Hearing all your stories about the progress you've made makes me keep going in this fitness journey.

For some context, I'm 22, female, 5'8" and I started off at 66kg (145lbs) and 23% Body Fat in January 2019. I'm fairly tall, and my legs are long in comparison to the rest of my body, and in January, I realised I was fed up of having that bit of stomach hanging over my jeans, (as I was in denial about gaining weight, I didn't buy jeans that actually fit me)

Primarily, I changed the food I ate. I used to eat a whole batch of 30 cookies in one sitting, chocolate bars, full fat coke, McDonald's or KFC every other day. Now I track my calories which has helped massively. I have wheetabix for breakfast most days, chicken and rice for lunch, and my dinners can vary between chilli, curry, spaghetti Bolognese, or fish and veggies. But I stopped snacking so much, I stopped stuffing my face with chocolate and crisps.

I started going to the gym maybe 4 times a week on average. Lifting heavy weights and doing about an hour's worth of cardio a week. It was so tough at first and I started dreading the gym, but I got motivated again when 2 guys from my work started joining me on my workouts. It made a massive difference and I can't thank them enough.

It took a little while for the weight to start coming off and I fluxuated daily, but slowly I worked my way to where I am now.

62kg (136lbs) 18.7% Body Fat

I am finally so, so happy with my body.

What is one thing you're proud of achieving on your weight loss journey? Big or small achievements are still progress.

Mine was being able to deadlift my own body weight.

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Day 3- What I have learned so far; Plus, a thank you! (NSV)

Hey r/loseit. Hope everyone is doing well on their journey. I'm new to this subreddit. First, I want to thank you all for inspiring me to go on a weight loss journey. I have been wanting to do this since I gained a whole bunch of weight after High School.

I spent the past 3 years eating my way to happiness, or at least trying to... my strongest addiction is food. Not nicotine, alcohol, or any other vice. Just food. That is the one thing I have not been able to overcome. It took me awhile to realize this, and I doubt I am the only one. I never wanted to admit I was an addict to food, but 3 days ago I did. After browsing a lot of the top posts on this subreddit and taking some great advice, I started my journey.

For the record, At Day 1 I was 236 pounds as a 5'9 Male. I've probably been eating 3000 calories a day of really unhealthy food (I have a fast metabolism). I'm now at 233 pounds, though I realize a lot of that is just initial water weight or whatever.

Its Day 3 now and the middle of my finals week. Things are pretty stressful, and I want a nice cheeseburger or fried chicken already. However, with your guys' help, I know I can do this.

The same goes for anyone else here. All you need is a little support. And that is what is great about this community. I hope to spend a lot more time here.

Oh yeah, myfitnesspal has been a lifesaver. Thanks for telling me about that. I wouldn't be able to keep track without it!

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from loseit - Lose the Fat http://bit.ly/2LrSA9K

Created a spreadsheet to help track your weight loss

Hi all,

​

I've had some good feedback with the weight loss spreadsheet I made myself, and thought I'd expand it and release it to anyone who enjoys tracking their progress.

​

The left section displays the phase, week, date, your weight, how much you lost, how much you lost that month, a running total, a separate column to designate how much you want to lose every 4 weeks and the corresponding column gives you an idea of how far in front/behind you are of your monthly targets. The % column I use to determine how far along my weight loss journey I've come (currently at 36.40%) and BMI column at the end.

​

The next section is the milestones table, where you put your specific weight loss goals like "lose 10kg" and the next column I had what my weight would be at once that goal was reached. The table to the right of that goes with the milestones table, where you can put down the approximate date and week you want to complete that goal by. The table to the right of that gives you some important statistics, like your BMR, TDEE, 500 and 1000 Calorie Deficit, Body Fat % and Lean Muscle Mass. These you will have to figure out yourself.

​

Below those three tables you'll find a 12 Week Daily Check-Off, which I like to use as a sort of weight loss Advent Calendar. I like it because it gives a more visual representation of how far through you are of that particular phase. The table to the right of that is similar, however instead of marking it off, you can enter your daily calorie intake and it will automatically add up your calories throughout the entire week. The last column will then automatically determine whether you are in a surplus or deficit for the week by using your total calories for the week minus TDEE entry, times by seven (Total Cals - (TDEE * 7)).

​

The bottom graph is also automated, it will show each weeks weight loss, alongside a trend-line to determine when you might achieve your goal weight. You will have to adjust the vertical axis start and end points for your own goals.

​

Here is the link: Weight Loss Spreadsheet

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from loseit - Lose the Fat http://bit.ly/2GZN34E

The Change Unexpected, is the Most Powerful (Long Post)

TL;DR: the unexpected benefits of making changes have the most impact on motivation.

First time poster, lurker for years.

I'm 6'3 and 350 lb. I've been struggling with weight loss since I graduated high School in '10. I have gone through multiple phases of losing weight and working out, only to be discouraged by not seeing progress physically.

I would go to the gym 2-3 times a week, and watch my food intake. However, I never really saw much weightless after a couple weeks. I know it's not going to be an overnight change, where I wake up with a six-pack of abs and no fat after working out for a day. However, I never realized how long I had to stick with it to see the physical change.

Last year I started working as a 911 dispatcher for my city. I did not realize how sedentary the job was going to be. Couple that with 12-hr shifts and mandatory overtime, it takes a toll on you mentally and physically. Since starting in March '18, I gained at least 60 lb, going from 290 lb to my current 350 lb. I started getting winded just walking up the steps from the first floor to the second. I would leave work and stop by a fast food joint and get something quick so I could say I had something to eat before going to sleep. Fast forward from March to now, and I had no energy, was becoming depressed, hated myself, hated other people that weren't "like me", i.e.: overweight.

I started working out with a personal trainer this year. I had worked out with him in previous years to recover from a shoulder injury and to get in a place physically to pass the firefighter physical test. Eventually, I was able to pass the test, but was not picked up. I'm still trying to get to the fire department, but I'm starting at ground zero again with the same trainer.

I've become friends with my trainer, he is only 7 years older than myself. Since working with him, he has become my biggest support when I have questions about anything related to food, working out, or even just struggling mentally. We talk about everything from meal prepping to what I ate for breakfast to how much I work.

Allow me to put in to perspective how much I did work (I've cut back how much I work now). I worked 6 days a week at a local butcher shop from 10 am to 6 pm for 3 years after graduating high school. I worked there less during high school as it was my first job when I was 15. I learned from the guys there an amazing work ethic. So when people asked me what my hobbies were, I always said working because that was all I did. Fast forward to a month ago, and I was eorking 70+ hours every 7 days. It was way too much. It was starting to take its toll.

With only 1 day off every week, it was not enough time to meal prep, workout l, clean my apartment, grocery shop, see friends, and mentally decompress from my job. I started only working 5 days a week and keeping 2 of 3 days off. I realized I needed to change that.

1ST UNEXPECTED CHANGE

A month has gone by where I only work 5 days a week. I have finally started to find a new hobby that gets me out of my apartment. I am not rushed on my 2 days off to get everything done before my work week starts, i.e.: laundry, planning lunches, working out, decompressing from the previous work week, etc.

I started to notice I'm more rested, even during the work week. I work the night shift, but I sleep through the day with little to no interruptions. It's increased my drive to want to make changes to better my health.

2ND UNEXPECTED CHANGE

I have been working with my trainer since mid-February of this year. I was not doing my best with watching my food intake. However, I've started to notice when I do make the bad choices, like eating fast food. I've also been able to start a simple meal prep for myself. I make a little salad and have either chicken or a little steak with it, and it's filling; along with some healthier snacks like fruit throughout my shift. I eat breakfast every morning now, so no more McDonald's chicken biscuits anymore. I meal prep my lunch ingredients, so I can just put a salad together add my protein and keep going. I struggled making fancy meal preps. I realized SIMPLE is easier, less stressing, and just as good as any other meal prepping.

3RD UNEXPECTED CHANGE

I have not seen any physical change. My pants still fit the same and struggle to put socks and shoes on. The most recent change and the one I think that had the greatest impact on keeping me motivated occurred last week.

I'm a big guy and am not a fan of running. So I would walk on the treadmill and rarely use the elliptical machine in the gym. I only used the elliptical when a friend and I were there together so we could chit chat. I noticed the machine kept beeping at me saying workout paused. It was because I was not going "fast enough" to keep it on. According to the machine my speed was 2.0. It was very discouraging, so I stayed away from it.

I got done working out with my trainer last Wednesday and he says make sure to do some cardio. For some unknown reason, I got on the elliptical. IT WAS THE BEST DECISION I MADE THAT WEEK. I started running or gliding (does anyone actually know what the motion is on an elliptical?) and I was going for 15 mins, fully expecting it to beep at me and pause. I went for 15 minutes and the speed stayed above a 3. It was the greatest feeling not hearing that annoying beep every 5 seconds.

What I'm trying to say in a very long and drawn out story, is that while we might not always see the changes we are expecting, like better fitting clothes or less fat. There are the little changes like actually walking up steps without being winded or putting shoes on without struggling to bend over, that have a huge impact on making our day better than expected.

It really is the little unexpected changes that have the most impact. So, keep going for the big goal at the end, but remember at some point you started to run that mile instead of walking it, started to tighten the belt so your pants wouldn't fall down, started taking stairs instead of the elevator, and realized you were making healthier food choices.

I CAN DO THIS. WE ALL CAN DO THIS.

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from loseit - Lose the Fat http://bit.ly/2V7z7L7

[Daily Directory] Find your quests for the day here! - Wednesday, 08 May 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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