Weight loss on night shift?

F 23 5’6” 207 lbs I started working night shift a few weeks ago (for the next at least 2 years) and have been told countless times that it’ll be impossible for me to lose weight while working nights, which makes me nervous... Switching from night shift to day shift right now is not possible for me, it might be a few years before I can change. I only work three 12 hour shifts a week though and feel like I can still possibly do something to help with weight! I try not to switch between days and night but when I’m off I tend to switch to sleeping at night/ being awake during the day, is that something I should stop doing? any success stories or advice is appreciated!!

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from loseit - Lose the Fat http://bit.ly/30HJut1

Currently on a 1000 calorie deficit and only losing 1 pound/week, Help!

Hey guys, first time posting in this subreddit.

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I started my weight loss journey about a month ago. At that time i was weighing around 184 pounds, (im 26 years old and 5 foot 7 btw). So i calculated my BMR and TDEE and the results came up that if i wanted to lose 2 pounds/week i would have to consume 1500 Kcal/day whilst excercising 1-3 times a week. I have made a 1500Kcal/day diet based on 35% protein, 40% carbs and 25% fats (all coming from healthy sources).

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Despite my hard work and consistency, since i have been respecting my diet and excercise plan thoroughly, and only have been treating myself to a cheat meal once a week (i count my cheat meal calories, i dont go all out). Im not losing 2pounds a week as i should, i barely lose 1 pound.

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Im really confused since about a year ago i did this same exact diet + same exact excercise plan and was able to lose 2 pounds a week easily. I was also weighing the same as when i started this time.

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I dont know what to do, maybe im eating too low and my metabolism has slowed down or maybe i need to cut even more and eat 1300 Kcal/day. I dont mind losing 1 pound/week but id like to do it once im closer to a normal weight of 165 pounds. My inital goal was to remove this overweight pounds asap.

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Anyways, i would love to hear some advice as to what might be the problem here! Thanks

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

Lost 5lbs in one week - whoosh or what?

Hi all,

I officially started my weight loss April 16th. I’m trying to eat around 1200 calories, but there have been plenty of 1400 and 1600 calorie days.

Stats, right - Female, 26 years old, 5’7”, SW 176, CW 163.

Since my start date I trended downward steadily in weight. So for example:

4/16: 176 lbs

4/23: 173 lbs

4/30: 172 lbs

5/7: 171 lbs

5/15: 169 lbs

It was slow progress, especially breaking the 170 mark, but I was doing it! I saw a trend in movement.

Then I fell off the wagon. 5/16 - 5/19 I ate a total of 7837 calories, an average of almost 2000 calories a day.

To compensate, my calories the rest of the week then looked like this:

5/20: 1670

5/21: 1282

5/22: 1306

5/23: 1291

I worked out 3 of these days, either with a light run of ~1 slow mile, or some light weightlifting and 10 min on the elliptical. Nothing intensive. Nothing I haven’t been doing since I started this journey in April.

Today I weighed myself fully expecting to be at 168. I mean, to be fair, I ate like shit for half the week, right? I maybe didn’t gain, but I certainly didn’t lose.

Nope. Wrong. 163lbs this morning. With the scale in the same place, first thing in the morning, naked as my birthday (as always when I weigh myself).

When I dropped to 169 it was a RUSH. I was ELATED. It was no longer the dreaded 170’s!!!! Progress!!!!

But this morning it felt... wrong? I mean, my scale is obviously malfunctioning, right? Weighed myself 3 more times. Definitely something wrong.

Nope. 163lb,

And now I’m... anxious? I’m worried it’s wrong. I’m worried it’s a fluke. I’m worried I’ll weigh myself in 3 days and be back at 167 where I expected to be today.

How could I lose 5lbs in one week with 4/7 days eating at 2000 calories??? I’m not an athlete. I’m not secretly hitting the gym for 5 hours a day.

I feel like my scale is a lie and my progress is bogus, when logically I expected I should be celebrating a new, much lower, number staring back at me.

I don’t feel thinner. My stomach is flatter but definitely not flat. Pants are still fitting the same. I don’t look like I weigh 10lbs less than last month.

Someone please give my sanity some perspective? I’m happy to celebrate a “whoosh”, but instead I feel like I’m holding my breath for the scale to jump back up.

(p.s. how do I post pictures on the app??! I keep a nifty calendar with my daily calories and weigh-ins which would make this faaar easier to explain. Also, progress pics 💁🏼‍♀️)

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

Loss has ground to a halt after starting strength training...should I quit until I'm at goal?

Hey, reddit!

So I was down 21.5 pounds since mid-February...until I started using weights recently. Started with machines at the gym, got some resistance bands for days I couldn't make it to the gym before close.

Long story short, I'd been losing weight at 1.5 lbs a week before starting weights. Once I started, though, my weight would predictably shoot up the day after working out, then wobble back down...until I worked out again, after which it would go right back up again. In the last two weeks, I've overall gained a pound.

I weigh and track food meticulously; rarely am I am over 1000 calories a day, and only over 1200 once in the last month and a half (hit 1310 once at a celebration dinner). After a heavy workout two days ago I cut calories to the 800s that day and yesterday, hoping that would prevent me gaining weight -- it didn't. Weight still went up.

I enjoy the weight lifting. I'm not deluded enough to think I'm building any significant muscle, but it feels awesome to push myself and have a hot minute out of the day where I can pretend I'm a badass. But if it means slowing my weight loss this much then the tradeoff doesn't seem worth it. I still have a lot of weight to lose and that's the priority right now. Seeing a gain now is honestly demotivating.

Is it better to just ditch the strength training until I'm at goal weight?

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

What are some ways I can lose weight with my busy work schedule?

I know this question is pretty typical, but I find that I still struggle with balancing work and life schedules.

I am up at 5am to start my commute, work until 4:30pm, and don’t get home until 6:30-7pm. Then I’m busing running errands and trying to catch up on all of the things I didn’t get to do during the day. By the end of all of this, I’m exhausted. I knock out right after dinner.

It’s hard for me to find time to actively go to the gym, and I have a weight loss goal in mind. Does anybody have any suggestions for balancing work/life or losing weight with such a busy schedule? Perhaps a recommended fitness regiment to follow? I am a female in her early 20s, 5’6”, and approximately 142lbs.

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from loseit - Lose the Fat http://bit.ly/2M8QNGX

Day 1? Starting your weight loss journey on Friday, 24 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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from loseit - Lose the Fat http://bit.ly/2EpfnNB

Close enough to sum it up (+pic and health plot twist)

My dearest Losers...yassss, I finally got this!

I've been quiet for a while because I went into maintance phase and was a bit scared I'm gonna fail right there, but today I am stable for whole month at almost my GW so I decided it's about time to sum up my first part of the journey. But first - the comparison picture of course:

Fatty/unfatty bossalova

Back to the story (gonna be ass long, I write as crazy person). The beginning was almost obvious (and very unglorious) - by the age of 25 I became a total couch potato, took sedentary job, bought a car so I never had to walk anywhere, never rly liked any sport, hated to cook, eated crap and binged on crap. I was always too sleepy, too tired and too depressed to do and/or enjoy anything.

I don't even know why I was so surprised to find myself one day ~26 lbs (12 kg) heavier then my high school weight which was 120 lbs / 55 kg (I looked and felt good in HS and maintained that weight for a long time after graduating).

This year, on February 4th my hatred towards my body/swollen face took control over my inability to move my ass. I tried to lean down to tie my shoe and it gave me pants pressure on my belly and breath shortness. I already was wearing EU 42 (US 12) jeans instead of my old EU 36 (US 6)...and those were getting too tight.

I said to myself "bossalova, there's no way in hell that you're going to buy bigger pair of jeans AGAIN!"

So cold turkey I changed everything:

• divorced the elevator: every day at my mostly sedentary job I am moving from 1st to 4th floor several times. I was always using the elevator just because it was there, available. I don't even remember about that elevator existence today - I ALWAYS take the stairs (and always can't breathe after going up 3 floors);
• bought myself a cute bottle and started to drink at least 2 L of water daily: I drank no water before, whatsoever. Maybe morning+evening cup of tea and that was all.
• got rid of all the crappy food and ingredients: you can't eat what you don't have in your house. In case of binging attack? I'll binge on kale and rice waffles, yeah, bring that on;
• started cooking and meal prepping (choosing healthy recipes and ingredients): every day I have three meals (breakfast, lunch, dinner) prepared by own hands and one meal provided by company - swedish buffet as second breakfast;
• divorced 98% of breakfast buffet: that company breakfast mentioned above? Like 4 stars hotel (that we are). Just imagine all the treasures there. I eat only whole wheat sandwich + salad;
• started counting calories: with an app, not religiously but that helped a ton to stay around my limit (TDEE <3);
• started activity: 5 times a week * 40 minutes of swimming pool or stationary bike (bought for that very occasion) or outdoor biking if the weather allows.

Now, some numbers:

• I'm F31, 5'55'';
• I started on Feb 4th from 150 lbs (68 kg);
• initially I set up my GW to 120 lbs (55 kg), but then I checked some pictures from my high school times and decided it's not the way I want to look as a grown version of me, adjusted my GW to 125-126 lbs (57 kg);
• lost 21 lbs (9,5 kg) in 11 weeks, that gives us me weighing 129 lbs;
• maintained 129 lbs (58,6 kg) for a month. It is my CW.

Why I stopped at 129 lbs / 58,6 kg? (another story inside my story)

Primo - because plateau is a thing and I've been expecting that sooner or later. So it arrived 4 lbs before reaching my GW and that's cool, I'll deal with that a bit later.

Secundo - the whole process was extremely hard for me from the physical side. Sure I had my 5 trainings per week but to my surprise, my duration/form/condition was not getting better. I wasn't getting stronger or smth. My last traning (yesterday) tired me just the same as the first. My breath is still so short, I'm weak, I sweat like a pig, it's a war - but I always win. I don't have physical strenght for it, I just push myself mentally.

Anyway, on May 2nd I had a health breakdown. My head started to ache terribly and it was aching for 2 weeks straight. My heart started to beat very low (pulse 48) and uneven. My constant fatigue and tiredness went skyrocket. My muscles and joints were sore, but I could feel it's not from activity. I was completely lacking energy so I lowered down activity from 5 to 3x per week, chose higher calorie intake (both things didn't help) and of course - went to the doctor.

Aaaand here's a plot twist (at least for me) - after wide examination of my heart and blood etc by few different doctors I ended up in endocrinologist office with some serious hypothyrodoism diagnose and very sincere congratulations from my new doctor about my weight loss which supposedly is not that easy for people with such diagnose. Geez, who knew? I didn't.

It clicked within a second in my head when my doc was asking about symptoms and I agreed to almost all of them. They were always there, I just assumed it was me who sucked at being alive. I wasn't just useless bag of bones for the last few years, I was freakin' cheated on by my thyroid gland which stole my energy and now I am being told that with right medication it doesn't have to look like that anymore? Gimme those drugs! I cried in that office because doc checked my old blood tests and told me I had bad blood results already back in 2015 and he is surprised I wasn't directed by my lab/family doctor for endo-consult waaaay earlier. Truly, I have no words for that part...

What's next?

Maintaince for a bit for thyroid treatment to kick-in and huge excitement of getting my energy back, we haven't seen each other since I was in my early 20's. And when the time will be right, maybe next week, maybe next month - I'm gonna lose those 4 lbs more (two on left hip, two on right hip, I can see you and I'm comming for you, hip fat!)

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If anyone managed to went through this wall of text - thank you so much for reading, for this wonderful atmosphere on this subreddit and have a happy losing, everyone! And btw, if you feel like crap for days/weeks/months/years, don't assume it's just you, go check yourself, doesn't cost that much, you can win more!

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With love,

B

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TL;DR - Went from 150 to 129 lbs in 11 weeks by CICO, still want to lose 4 lbs but had health breakdown that turned out to be from hypothyrodoism that I didn't even knew I had. Happy to start a treatment and gain some energy to continue my journey.

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from loseit - Lose the Fat http://bit.ly/2Qo0Ia3