Sunday, May 12, 2019

How do I stay motivated and not give up?

I’m 5 foot 7 and weigh 169.8 today.

I went from 140 to 180 after a very painful lower back injury was exacerbated by my job. It has caused me a lot of depression( on Wellbutrin now). I love my wife but she’s still eating junk and just adding more workouts. When she eats it I want to too.

After losing my job I’ve taken over all of our cooking and cleaning and now workout every day and then search for jobs. Soon I’ll be up to 1 hour at a time of cardio. We’re vegetarians so I just cook vegetable stir fries. Whenever I steam vegetables she says it’s gross and refuses to eat them.

How do I stay motivated? The pain is gone, but I’m still inflexible, weight loss is slow and the prospect of telling my family about losing my job makes me feel ashamed. I looked at myself yesterday in the mirror and felt hopeful because my arms looked strong and my collarbone was defined, but then I looked down at my stomach.

My job caused the injury and was harming my mental health, but I was the primary breadwinner in our household. I almost feel like giving up because everything sucks right now. It would feel good to eat a whole box of SoDelicious. But wouldn’t it feel better to confidently walk into a job interview without my thighs chaffing and sweating buckets? The sweating gets better the more I lose, but I still feel like a loser. I lose my health insurance next week, therefore it’s too late for therapy.

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Day 1? Starting your weight loss journey on Sunday, 12 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.

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Is weight loss really just simple math?

So I (22 F) weigh around 205 lbs at 5'6. I had recently started a weight loss regimen with regular diet and exercise, and it was going well. However, not too long ago, my mom was diagnosed with cancer. Thankfully, it was detected early enough that it is fully treatable and reversible. Nevertheless, this whole process has been emotionally devastating to my mom, and will continue to be for the next few months throughout her treatment and recovery.

That being said, I have been the sole source of support for my mom. I have taken over all of the house responsibilities and spend the majority of my day, every day, with her to get her through the various moodswings she goes through as well as to keep her in a positive and happy mindset.

Because of this, I find myself absolutely spent by the end of the day. When I finally get some time to myself, I just want to embroider or read or game or do some sort of activity that I actually enjoy. I just can't get myself to work out even though I know I should.

Most of my life it has been drilled into me by the people around me that working out is the ultimate tool for weight loss. That diet alone is useless if my lifestyle is mostly sedentary. I've also managed to lose weight in the past through a rigorous exercise routine and no calorie counting (just healthy food choices). So I've become worried and scared that exercise is the only answer and that without it I'm doomed.

I really want to lose weight. I start school in September, and I want to feel better about myself by the time I go, even if I know I won't be at my goal weight by then. I've calculated my BMR and am ready to properly count calories on my meals every day in order to lose weight through my diet, but I'm terribly worried that my current sedentary lifestyle and lack of exercise will cause me not to drop any pounds.

I've seen a few posts here saying that weight loss is just simple math, and that the variables in the equation can be adjusted to fit our needs as long as the end result is a significant enough caloric deficit. Is this really true? Can I really lose a significant amount of weight through diet changes/ calorie counting and nothing else, at least for now?

I plan to introduce exercise later on, but that will happen whenever my mom no longer needs my full attention, so it's a long ways away from right now. I'd really like to drop some weight before I go back to school in September. Can I do this through caloric deficit alone, even with a sedentary lifestyle? Any tips and suggestions would me wonderful as well. Thank you so much!

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Saturday, May 11, 2019

A story I’ve never shared before

Growing up I was always overweight. As a gay male in a rural area far from a city it wasn’t easy. I remember being in middle school and people yelling at me all day how fat and ugly I was. I also never forgot the time my grandmother said to me when I was 14 or 15 in the middle of a busy store check-out that “you’re so fat now you need a bra”. At one point in my pre-teens to around 16ish I was about 300lbs. I felt terrible about myself and going into Highschool after a terrible middle school experience sounded terrifying. I started high school as the fat kid I always was and to my surprise people left me alone but I still always felt the shame and hurt of years prior. When I was 17 I finally decided to change my life style. I started monitoring what I ate and was walking daily on a treadmill. Very quickly I lost 5-10lbs and I felt very excited. This is where it began. I moved up to a brisk walk in the treadmill eventually up to running. Soon I was seeing 10lbs, 20lbs going so fast. As I was exercising more regularly my weight loss had slowed down a bit and it was frustrating me. I decided to cut my calories way back and was obsessed with logging the few calories I did eat on an app. I continued to run vigorously for months and eventually starved myself for days. After a year and a half I made it to around 140lbs at my thinnest when I started grade 12. The most of my weight loss was in the summer before the school year and people were shocked to see me this thin. I felt like I owned the world and I was so vain with my appearance and shopping for clothes in “skinny people’s” stores I could only have dreamed of wearing in the past. I became that mainstream, selfie-queen on Instagram when I was 18 and 19 and savoured every like. During this time I felt sick. I was always light-headed and tired every hour of the day as I still didn’t eat much. My mother would struggle to get me to eat some dinner each night. I had my blood work taken and everything was extremely low. My doctor had even told me that the weight loss had gone beyond enough and was no longer healthy.

I’m now 21 going into my 4th year of university and I weigh about 260lbs. Once I left home for a bigger city for school my schedule was so much busier I didn’t have the time to maintain the exercise I once did. My care for food started to slip and the weight slowly has come back over the past few years. I’ve been in denial thinking it hasn’t been much but every day in the back of my head looking into the mirror I do feel ashamed and ignorant for the way I mistreated my body. I’ve always told myself I’ll go back to the gym eventually for the past several months and i would go for 1 or 2 days and that would be it for another few months. The motivation feels completely gone. My self esteem has been affected and I feel constantly embarrassed. Im worried now because of this weight loss past it won’t stay off again and i wonder if it’s all a waste of time. Tonight I deleted every picture of myself on social media from the past when I was thin because the reality of it all seemed to just come now for the first time in years. Anyone have a similar story?

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[Daily Directory] Find your quests for the day here! - Sunday, 12 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.

Interested in some side quests?

Community bulletin board!

If you are new to the sub, click here for our posting guidelines

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Having trouble controlling my food intake..

So it’s been about 4 months now, I finally decided this was the year that I was going to start my weight loss journey and it’s been going well so far. I started exercising (treadmill, steadily been increasing speed and duration) in January and it’s practically been a regular thing now ever since. I’ve managed to go from ~270lbs to where I’m at now, 230lbs.

However, I’ve been having some trouble recently losing more and I’m positive it’s likely my diet. For the most part, I haven’t really changed my diet that much (except for lower caloric intake) and I tried going on a diet(keto), but that did not work out lol, so I just settled for watching my portions.

I’ve been having a lot of trouble just stopping myself from eating out of stress/boredom and I’m scared of just ruining all the progress I’ve made. It’s like my cravings just completely take over my willpower even though I know I shouldn’t be eating those things. Anyone else been in this situation and gotten past it? Would appreciate any advice.

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Is this a parasite or blood vessel lol?

Is this a parasite or blood vessel lol?

https://imgur.com/a/e615F4f

atlantic farm raised salmon fillet from whole foods

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created by mindspreada community for 8 years message the moderators MODERATORS mindspread xtc46 LoseItModerator AutoModerator denovosibi30F/5'4 SW: 310+, CW: 135 - Couch to Ultra Marathoner axecutable hxcjosh23M26 5'10" SW: 350 CW: 219.2 GW: 180 BugZwugZ5'11 23M SW: 318.8 CW: 175-180 [Maintaining] 140lbs lost TheVillageOxymoron24F | 5'8" | cw: 180 | gw: 160 ThatCanadianGuy88SW: 480 CW: 285 GW: 250 ...and 11 more » RECENTLY VIEWED LINKS Is this a parasite or blood vessel? 1 point | comment How much bone marrow can you extract from a pound of bones? 2 points | 5 comments What is allowed to season meat? 8 points | 14 comments Some questions about the diet 6 points | 15 comments What's the deal? 2 points | 15 comments clear account activity

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https://imgur.com/a/e615F4f

atlantic farm raised salmon fillet from whole foods

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