I (23f) lost 50 pounds in a year while finishing my masters and I never thought I’d get here

I have always been on the heavier side, but it got worse when I was doing my internship my senior year of undergrad. I would eat constantly, mostly carbs and sugary foods, as well as drink almost every night. I was really depressed and anxious while trying to maintain my GPA to graduate summa cum laude. I was just miserable and hated everything about myself. By the time I finished undergrad I was 216 pounds.

When I graduated last year, I knew I needed to change because my weight was increasing due to my poor coping skills of comfort eating which just fueled my depression and anxiety; an awful, gross cycle. I also didn’t want this to continue into my Master’s program because it was an advance, year long stint and I knew I would be stressed. So I joined the local gym with the idea to lose weight. I did group classes 4x a week and they said if I eat right I’ll lose 50 pounds in 6 months. Obviously that didn’t work out.

I had slip ups where I’d drink and go on a week or so of eating badly and not counting calories. My weight loss was a slow lifestyle change that I didn’t want to rush. I also was tired of lashing myself when I would mess up and be human, so I allowed myself times to indulge. I’m really happy and proud of where I am now; I had a lot of stressful moments while attending school, doing a 21 hour a week unpaid internship on top of work, family issues and still managing my depression and anxiety. As of today I’m 155 pounds and I’m still hoping to lose a little more or gain more muscle.

The real key that helped me losing the weight was consistency with the group fitness classes, which are a mix of strength based training and HIIT and CrossFit elements. Having the group to motivate me really helped as well because I’m notorious to slack off at the gym. Counting calories helped a lot too and doing more portion control.

Progress pics: https://imgur.com/gallery/ShZ793G

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Sneak Peek BTS of RnR San Diego and Last Minute Discount Code with Paul Huddle Podcast 111

Hello!! Today I’m talking to Paul Huddle, author, triathlete, radio host and currently he’s the Senior Regional Director with Rock N Roll Marathon series and IRONMAN – which includes the big west coast Rock N Roll races…Arizona, Las Vegas and San Diego. San Diego is this weekend and we’re getting a peek into what’s it’s like behind the scenes race week! AND he shares a SECRET discount code you can use at the expo!! I had no idea he was going to do that – so I’m just kind of quietly surprised and quickly type it out as he’s sharing it. So the code will be on Run Eat Repeat if ya want to run this weekend!!

If you’re new here… I’m Monica, I started Run Eat Repeat.com as a training and diet log before my first marathon. All I wanted to do was lose 20 pounds and run 1 full marathon. Well… I lost that weight and have run over 30 full marathons and over 50 half marathons! And the site has turned into an amazing community online! Thanks for listening. For more check out the site Run Eat Repeat.com and follow me on Instagram @RunEatRepeat for the latest updates and to check in with your workout for today!!

2 New Book Reviews

I’ve been going through audio books like they’re watermelon so want to share a few before I forget…

Duped: Double Lives, False Identities and the Con Man I Almost Married by Abby Ellin

– 3 shoes

The author was on Happier with Gretchen Rubin. They’re friends.

I actually don’t think I loved the author… she was a lil dramatic and it made it more obvious to me that the book isn’t dramatic. I want it to be dramatic!!

She talks about people who have lied, been lied to in BIG ways. And her story sounds super interesting! I wish it would have been more like a podcast! Her story was like the one from Dirty John… this guy lies and puts on this big song and dance to con woman.

She’s a writer and she experienced it first hand… but she kinda just tells her experience in a nutshell instead of walking us through what it was actually like. Again meh.

I don’t really recommend it and only finished listening to it because I wanted to give ya my thoughts.

Ladies Who Punch by Ramin Setoodeh – 4 shoes…

• Entertaining. Reminded me more of a podcast than a book. I feel like it jumped around a lil bit.

• Fast listen… I went through the whole thing pretty quickly so I’d recommend it if you like real life / BTS kinda stories.
• Gossipy – I didn’t like that it seemed gossipy. I think there’s a difference between telling a story as a neutral backstage account to document something that happened and telling a story that seems to paint certain people as good or bad.

I don’t think a book about a talk show with only male hosts would be as focused on lil fights and give the same vibe. There seem to be legitimate reasons that some of the hosts fought or were hard to get along with. I’m not saying don’t share the drama. I’m saying it focused a lot on what seemed like petty fights. The show has been around for years – I feel like there has to be a lot of happy friendly stories. We heard ONE.

• Reviews didn’t like that the author read it but I think it’s was okay. I don’t usually seek out reviews but that caught my attention for some reason. He’s obviously not a professional but luckily the bad review made me set the bar low and I thought he sounded fine – again kind of like it was a podcast so it was easy breezy. 

• Recommend it for people who like pop-culture & podcasts.

Paul Huddle Rock N Roll Marathon Series and IRONMAN Senior Regional Director interview

Paul Huddle – is a former pro-triathlete turned coach and is now Senior Regional Director with Rock N Roll Marathon series and IRONMAN. He has a ton of experience both competing in endurance racing and organizing the events. I could have talked to him for hours! Today we focused on how he went from athlete to executive and some of the work that goes into organizing a race.

I also put out a call for questions but it was a little last minute so next time I’ll give you more time to ask…

Join the Run Eat Repeat Podcast Group here so we have a place to ask questions and just hang out.

BONUS:  At the end Paul shares a last minute discount code for Rock N Roll San Diego!! So check it out and use it at the expo if you want to join. 

Check out all the races and more information on the Rock N Roll Marathon series here! 

And here is the Last Minute Discount Code for San Diego!

You can use it at the expo – make sure you use it if you’re putting your info in on a computer at the expo and/or mention it to whoever is helping you register. (I’ve registered at the expo before and think I remember you have to put your info in on an ipad and then someone gives you a bib. I’m not sure if you do it when you input your info or when you pay.)

Awards:

1. Races that give discount codes… and sites that give free shipping. Love. Check out my Race Discounts for more!

2. Panera… because I just really like it this week.

3. These big heavy bones I found at Marshall’s on clearance because Diego chewed on it for longer than anything I’ve ever given him.

Thank you for listening!

Please tag @RunEatRepeat on instagram and let me know what you’re doing right now!

If you have a question… ask! Email me or call the RER podcast voicemail.

The post Sneak Peek BTS of RnR San Diego and Last Minute Discount Code with Paul Huddle Podcast 111 appeared first on Run Eat Repeat.

from Run Eat Repeat http://bit.ly/2XkwJm2

Core supplements and the importance of timely intake

For some, the world of supplements can be a confusing, overwhelming and sometimes challenging space to navigate. With so many supplement brands and varieties available at the store and online, and considering consumers are constantly bombarded with opinions from media, close friends, self-proclaimed health coaches and social media, the barrage of options and voices can often point people in the wrong direction. 

from Life Time Weight Loss Blog http://bit.ly/2YWoP2P

My personal data on Lean Mass (muscle) loss during long term pure CICO weightloss. (DEXA data collection)

I was concerned that CICO only weight loss (little to no extra exercise) would lead to significant losses in muscle mass. So I ran a little experiment on myself, I got a DEXA scan, lost another 25lbs and got another DEXA scan.

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Please note prior to the first scan I had already lost 103lbs.

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Scan Results

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That is showing at only ~6% of my weight loss is lean mass and ~94% is fat.

I am theorizing that the vast majority of my lean mass loss (water and muscle) happened during the initial 103lbs of weight loss, and now it's really just the fat being used. I am going to guess that if I were to attempt to go too low that would change. I am going to get another scan after another 25lbs and will report the results here. Details of my diet are below.

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The following is for informational use only, I am just saying how I am doing it. I am not saying any one way is right or wrong.

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Things I am doing:

Intake Calorie Counting, Originally TDEE set to sedentary minus 1000, however, when that number dipped below the NIH recommended minimum of 1500 per day, I manually adjusted the counter to stay at the 1500 minimum. (It doesn't go in my mouth if it's not already on a log)

I take evening walks several times a week, usually 6.5 miles in length

My job has sporadic periods of heavy physical activity.

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Things I am not doing:

Keto or any sort of Macro control/counting. According to the data logs, my CFP Macros vary from 40/40/20 to 33/33/33 on average. (Please note, Pizza and ice cream are considered crucial parts of my weekly food intake)

Strength Training, yea I am not going to the Gym, I plan to in the future but right now it's a bit of an overload.

Cheat days/meals. I have stayed constant on my caloric deficit targets (+/- 5%) since October 2018.

Intermittent fasting: I eat when I am hungry, usually around meal times. Most days I skip breakfast though.

Fluid intake control: If I am thirsty, I drink something, if I am not thirsty, I don't drink anything. (Please note I drink lots of diet coke for what it's worth)

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I would also like to give a plug to the r loseit discord. There are a lot of good people there, some just starting out, some who have lost more than I. Link to the lose it discord.

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Just Wanna Say Thanks for Helping Me Drop 100 Pounds

Back in 2018, when I was 17, I weighed 335 pounds (I'm 5'6 btw). I hated my body, I hated my life, I was depressed, no self esteem whatsoever, and I wasn't in a place where I could ask for help.

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I ended up desperate, and thinking gastric bypass was the only way out. So I went to a weight loss clinic. They wanted me to come to 6 months of visits to make sure I was fit for the surgery, and I THANK GOD for that. If I had had the choice right then and there, I would've gotten it. But after a couple weeks of thinking about it, and thinking about my mom's complications from her gastric bypass surgery, I decided not to have it done.

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So I looked online for answers. I was never taught about calories or anything from my family, or at school, so I didn't really know where to start. I ended up finding this sub, and I made a post somewhere (pretty sure deleted by now bc I'm self conscious lol) asking for help. I cried while I typed it out. The people who responded were really understanding and caring and were basically like "Hey its okay, I've been there and here's how to get through it." and it was so nice to hear that and their advice helped me so much.

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I just hit 235 today (I still plan to loose more) and I just wanted to say thanks to you guys on here for not bullshitting me with some stupid diet or weight loss pill and actually informing me about CICO.

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Had a nice milestone to start my weekend! (SV)

37/F/5’4 SW: 283 | CW: 217 | GW: 130

I live in the US, so I normally weigh in pounds, but my doctor's office switched software recently, and now they use kilograms. I noticed that I have been approaching the 100kg mark, and today I am finally under it! https://imgur.com/a/VhVtgTm

This sub has been a great inspiration so I figured it was time I posted, even if only one person gains some inspiration! I still have a LONG way to go (nearing the 1/2 way mark). I have been using IF & CICO (staying between 1200-1300 calories per day), and it is working well for me. I still indulge when I want, but since I added IF, I am not able to eat nearly the portion sizes I used to. I am planning to add in some exercise very soon (have been waiting for the pool to warm up a little), but even then, I don't plan on doing anything too strenuous. I have had success with weight loss in the past, but never had success keeping off the weight because I always adopted a diet that was too hard to stick to long term. I feel like what I am doing now is really easy and shouldn't be hard to maintain long term.

My next big accomplishment will be getting under 200lbs, somewhere I haven't been in over 12 years!!

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from loseit - Lose the Fat http://bit.ly/2XhWoM9

My story as a recovering food addict.

Hey fellow losers! I'm a 36 year old fat man working on becoming a 37 year old formerly fat man. I hope this doesn't come off as bragging, I just want to share my story in case there is another guy out there like me who could use some encouragement.

Last July 29th, I randomly stepped on the bathroom scale and saw it stop at a staggering 405. I'm a big guy. I've been a big guy my whole life. Size runs in the family on both sides. In my prime at about 20-21, I was 6'3, 260 pounds and measured 25% body fat in my college health class. All with admittedly no effort or exercise. I am naturally muscular. I wasn't ripped, but you could tell it was there. I was built like a linebacker, but I never played any sports. The coaches in both High School and College practically begged me to try out, but I never had the interest. Not bragging, just trying to paint a picture.

By the time I graduated college, I was just over 300 pounds. I kept putting on weight. 15+ years later and I was flirting with 400 lbs. My health was suffering. I couldn't breathe right, I couldn't sleep right. I was too big to comfortably or safely ride my motorcycle (a passion of mine since I was a kid). I always told myself: "at least your not as big as your dad". Then Dad started losing weight. I passed him up. For the first time, I couldn't say that. I made a decision that day, July 29, 2018, that I would fix this. I wouldn't just lose the weight, but I would get healthy. I would fix my body so that I could be a better husband to my wife and father to my three young sons (8, 8, and 10 if anyone is interested).

My problem: I'm a food addict. Junk food is my drug of choice. When I was angry or sad, I ate to feel better. When I was happy, I ate to celebrate. When I was bored, I ate to fill time. Some people turn to drugs or alcohol, I ate to get high. Like just about any other physical high, it is fleeting and takes more and more to get the same high. I was slowly eating myself to death. My go to was Flamin' Hot Cheetos. I would eat an entire full-size bag in one sitting. Sometimes multiple times a day.

This morning, I got on the scale at 308 pounds. I've dropped 97 pounds in 10 months. It is the lowest my weight has been in 15 years. I feel healthier than ever. I have more energy to spend time with my boys and more energy to spend time with my wife (nudge nudge, wink wink). I can honestly say that I have never felt better in my adult life.

It has not been easy. There is no magic secret to my weight loss. It is a simple math problem: calories in has to be less than calories out. How you manage that math problem is up to you. Keto, low-carb, fasting, whatever you do what works for you. For me it has been just keeping a food diary on the MyFitnessPal app, but it works. By simply watching the amounts of food I eat and making more healthy choices than unhealthy ones, I have averaged roughly 2 pounds lost per week for 10 months. I haven't had a sugary soda since last July. I eat more veggies. I don't really try to exercise or work out, per se, but I am much more active than before. I average about 7000 steps per day according to my smart watch. When i get bored and think I want a snack, I play with the boys or I work on hobby projects in my garage.

Over the past 10 months, I have completely changed my relationship with food. I have changed my diet, yes, but I have had to redefine what food is for me and why I needed to eat so much to begin with. By staying busy and picking up some new hobbies, I have been able to curb the bored snacking. Figuring out other ways to deal with the emotions that drove me to seek comfort at the bottom of a bag of Cheetos was the hard part and everyone has to find their own way to do that.

I am not focused on losing weight as much as I am gaining health. I have come to terms with my body and I know how I am built. I will never be skinny. I'm not sure it is genetically possible for me. My dad is over 6 feet tall and about 370 pounds now. All of my uncles are tall and stocky. Both of my grandfathers were over 6 feet tall and over 240 when they passed on. I may not ever be skinny, but I can be healthy. I don't have a goal weight. I'd like to get back to my 260 pound college build, but if I can, I'll keep going.

For you other food addicts and fat people out there trying to become former fat people. Keep at it. You can do it. It is simple but it is not easy. Find what works for you and stick with it. Focus more on your health than your weight. Don't beat yourself up for missing a goal. Make an unhealthy choice every once in a while, just make more healthy choices than not. Don't give up. Thanks for reading this, I hope it helps someone.

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