Saturday, June 1, 2019

Struggling with the endgame

I am really struggling to stick to my diet right now but my goal is SOOO close. How do you guys do it?

I started at 90kg (198lbs) at 167cm (5'5"). Currently bouncing around 73kg (160lbs). Goal is 69kg(150lbs) or below, then switch to maintenance/low rate loss and hopefully to maintain around 67-68kg (145-148?).

It was really easy to stick to the diet in the beginning. I did not really struggle that much and the kg just flew off it felt like. I have gained so much from losing weight! Moving around is just so easy now. It's kind of like I always walked up hill before and now everything is walking flat. The resistance is gone. I like my body now and it is functional for the most part. I have more energy and I have less depressive days. I just in general feel better and loving my life more.

After I reached 30lbs lost, it got really hard to stick to my diet and the last 8lbs have been a harder struggle than the first 30.

My biggest struggle is that I have a huge sweet tooth. Especially in the evening, I can sometimes get into "binge mode" raiding the kitchen for anything sweet. With CICO I could budget in my sweets and allow for a small dessert in the evening with a low-cal option. This was what made me able to go through it, not feeling like I was denying myself anything but living my life just with smaller portion sizes basically.

But as I am closing on my goal I keep treating myself with food. I keep eating sweets, and not logging as strictly as I used to do. I also less strict with myself at keeping my goal, eating closer to maintenance, and the weight loss is obviously slowing down because of it. I am still in a downward trend but the scale is so much up and down it feels like it is not moving... and it is sooo frustratig when you hope to see the numbers move in the right direction but they just don't. I also had kind of set a time frame in my head based on the rate of loss I had that I would reach my goal in the beginning of July. It is still not too late to reach it if I get back into it, but then I really need to be more strict with myself again, and keep my daily calories lower. I have tried incorporating more exercise but currently it's not really making up for the difference.

A part of me want to stop logging and try intuitive eating and focus on fitness/more exercise, or just be content where I am at and try maintenance. but I know if I don't log I will probably start over-eating again as I still see some tendencies when I am bored in the evenings that I want to just binge anything sweet.

It feels stupid because I only have 10-12 lbs to go before I reach my goal and it's just SO close! Re-evaluating my goal and time frame feels like I am giving up and I am not ready to do that yet.

My goal is basically to be within my healthy BMI range and to have a happy and healthy body. I don't want to be "skinny" or even super fit for that matter. But it would be nice if my stomach did not bulge you know. I feel like thats a healthy goal.

But the battle in my head is something like this: Why should I stay at 73kg and overweight when I can be 69kg and normal weight. It's just 4kg. Already lost 15-16kg, whats 4 more. At the same time I already have a lot of health benefits and feel good at my current weight. What difference is it gonna make? Other than the satisfaction of reaching that arbitrary number on the scale that grants me access to the world of "normal weight" where I have probably not been since I was pre-teen. Why not just go maintenance now and lose it slower? Why not just grind on for a few more weeks and be done and reach the goal?. I can't seem to decide with myseld what I want.

Now the puprose of this post was mostly to rant, sort my thoughts a bit by writing it out, but also to seek advice. I know there is a lot of you out there who already reached your goals. Now did you all just set the goal and stick to it and never looked back or did you ever re evaluate and changed your approach as you closed in on your goals? How was the last part of your weight loss journey?

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I decided to sign up

For HealthyWage. After thinking about it for about 6 months (concerned about its legitimacy, risk, etc) I finally just decided to go for it. I haven’t been able to stick to a weight loss plan the last couple years despite having had success in the past. Hopefully this will provide the extra motivation I need.

Here are some things I discovered after signing up for anyone who’s interested:

1) you can weigh in yourself at home with a video you take and upload. When I was first looking into this program I think you had to go to a gym. This is much improved. Weigh out video is the same 2) you have to be willing to lose (at minimum) 10% of your body weight to participate 3) you have 90 days to start the clock (weigh in) after you sign up but billing starts immediately 4) you can buy more time at the end if you want/choose to 5) you receive an extra $40 added to your prize pool and anyone who uses your link to sign up does as well. My link if anyone wants to use it: https://hwage.co/1179700/ 6) you have a two week time frame from your end date to weigh out. It does not have to be on the exact date of your challenge. 7) they have an app that tracks your stats, has chat, trends, etc.

This is what I have so far. Hope this helps anyone who is also considering joining. So far for me it has been fantastic motivation. I actually threw away left over pizza I had in my fridge and am mentally spending my winnings on the daily. Lol.

Good luck all!! ❤️

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Day 1? Starting your weight loss journey on Saturday, 01 June 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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Friday, May 31, 2019

[Daily Directory] Find your quests for the day here! - Saturday, 01 June 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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Retired athlete struggling with weight loss & anxiety

Hi there, not completely sure where to begin. I am a 22yo female who was an athlete for 16 years. My athletic career ended when I was 19, and that’s when a lot of things started to change in my life.

At 19 I was still working out and maintaining a healthy lifestyle and diet. But right before I turned 20 I had a major panic attack. I mean really major, my heart rate spiked above 150bpm and I had to go to the ER. Ever since then I’m terrified of my heart rate becoming elevated past a certain point. I guess it’s sorta like PTSD from my first panic attack and all of the ones I’ve had after that one.

I miss being able to work out like I used to. Being able to do cardio & really get after a workout. I have since gained a good amount of weight back. I am currently 5’5” and 190lbs. When I am healthy and in shape I weight between 145 to 155.

I’m really just reaching out for advice on exercises and things that could be beneficial to me with the current situation I am in. I’d truly appreciate any advice. Thanks guys

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What weight loss cliche/mantra/strategy just isn't true for you?

I was recently watching a video that said something along the lines of "Losing weight won't help you love your body. If you hate yourself when you're overweight, you'll still hate yourself once you've lost the weight." I'm sure many of you have similarly heard this mantra many times before. But for me, I pretty much hated my body my whole life until I lost weight, and now I love it. I have been maintaining for nearly 2 years now and I still love looking in the mirror, admiring how much better clothes fit me. And it's entirely because I lost weight.

Then there are also less vain ways that I love myself more that were kickstarted by my weight loss. At first, I subscribed to the whole 1200 calorie pizza and ice cream diet. But due to weight loss + motivation to maintain and feel good, now I eat mostly healthy and balanced, I avoid stuffing myself, I used to exercise excessively but now I have a much more reasonable/healthy relationship with exercise, I make a conscious effort to walk more. And I am making a conscious and continuous effort to improve my health, a journey which I expect to be on my whole life.

So yeah that mantra just isn't true for me, and I was wondering if any of you had any similar stories with some other (or the same) weight loss 'cliche'.

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Sometimes I feel like I'm repaying my wife for the investment she made in me years ago

I'll preface this by saying that my weight loss journey was never about physical attractiveness (mostly about health and mental well being) and my relationship with my wife isn't based around looks. Wanted to get that out of the way before I start talking about...physical attractiveness/looks among other things.

My wife and I started dating back in 2005 when we were both teenagers, we're in our early 30's now. We've been married since August of 2009, so we're coming up on almost 10 years of marriage. She's my best friend, the mother of my children, she's everything to me.

I've always been on the chubby side, but I wasn't near the size I would get up to when we first met. Still, though I know it's not all about looks, even when we first met I felt like I was out of my league. My wife hates when I say that, and I understand that sentiment, but I still felt like people would ask themselves, 'Why is he with her?' when we were out and about. Whether that happened or not, I don't know, but I was always self conscious about it. It only got worse (in my own head) as time went on and I started putting on weight.

Fast forward to our wedding and, though I didn't realize it at the time, I had put on a significant amount of weight and would reach my peak weight that year and the few years following. The relationship my wife and I had built, it didn't matter that I was bigger, but I always felt guilty that I couldn't be a more attractive and appealing spouse. Again, these are my words, not hers. In fact, she was always propping me up when I was down on myself, when I put something on that no longer fit, when the number on the scale went up.

All of this to say, our marriage has been awesome and now that I've dropped all this weight (90 pounds from my peak, 50 pounds since last year alone), I feel like I'm repaying her for all of those years that she loved me for who I was/am and saw past the fact that I was going up in weight and in clothes sizes. She never made me feel bad about it, she never cared, and I feel fortunate about that. When I set out on my weight loss journey, she was my biggest supporter, she was there at the finish line when I completed my first half marathon 4 weeks ago, she always championed me every step of the way.

I feel better about myself overall and there are a few other, ahem, benefits that come with being in better shape and more attractive to your spouse (I'll keep those to myself but...you know).

We all have our reasons for setting out on this journey and I'll be honest, though this wasn't at the top of my list (because I wasn't sure it would even happen), it's been a fantastic and welcome byproduct. There aren't many places I can share this 'testimonial' (outside of letting my wife know, which I have done of course) but I felt this was a safe place to do so. Thanks for letting me share.

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