Saturday, June 1, 2019

Anyone here who has reversed insulin resistance on a nonketogenic diet?

A ketogenic diet seems to be the recommendation for insulin-resistant people but I've tried Atkins before way back when I was a teenager and while it was indeed effective for weight loss, cutting out carbs entirely severely affected my satisfaction with life.

I know, carbs are really not good for people who have elevated blood sugar levels. They are probably what cause me to gain even more weight than I already do.

But giving up carbs is like giving up half my life away.

Hence the question. Is it possible for an insulin-resistant person to lower blood sugar to healthy levels without giving up carbs entirely?

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

[NEED ADVICE] I'm in a weird place right now.

Hello motivational people of r/loseit.

This is my first post here, and after being a lurker for quite a long time, I've decided to finally ask for help from the people who seem to have become what I aspire to be someday. Allow me to start by introducing myself. I'm a 20 year old boy, I weigh 275 pounds right now. But I started working out in February of 2018, at which point of time I was 305 pounds and I dropped to 253 pounds in January of this year.

My exercise consisted of casual jogging, weights and a mix of high intensity workout with a little bit of yoga. I worked out 6 days a week without fail. Wasn't really good with controlling my diet. I'd indulge in the occasional junk food every once or twice a week.

However I had to stop in February because of a couple of health and family issues. So after 4 months of literally doing no workout, bad diet and junk food intake being the same, I've put on around 20 pounds, as mentioned above.

I tried to get back to my old routine but it's become too difficult for me to keep up with my own old targets, I'm heaving like crazy, I get a bad headache after I'm done working out and somedays, I just don't want to get out of bed at all.

This has all impacted my social skills as well, I refuse to go out, I refuse to socialize with friends, I recently bailed on a vacation plan which was set months ago and I feel terrible about it. I never expected quick results from my weight loss journey, but I also never expected that I'll fall back in those same habits that made me this huge to begin with.

I don't even know what the point of this post is, to be honest, I look at posts here and have a moment of motivation to start accomplishing my goals that I had set early last year. But then when the moment comes, it just becomes too damn difficult to get out and finally do something about it

I'm really confused and would love to have some sort of direction and I thought this would be the best place to visit and share my problems and get advices from the people who have done what I dream to do someday.

Sorry if this is not the kind of post that goes here.

Have a good day. I'm proud of you guys :)

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

Just finished week 2

And I’ve lost a little over four pounds so I’m right on track I guess! I guess it could’ve been water weight but I’m still not really sure what that means lol. I’ve been eating 1600-1800 cal a day, usually 1600 or slightly under though. I’ve had two 1800 days per week. Maybe it’s in my head but I already feel like my clothes are fitting better. I’m vegan so I’ve been struggling with protein but I’m finally managing to hit my goal of around 15% protein as of the last week. Still need to up my exercise, I’m planning to do weight lifting so I can build some muscle. I can’t wait to lose enough fat for my damn thighs to stop rubbing together ugh. I’m not sure if anyone cares but I’m proud of myself so I wanted to share, I feel weird sharing this on my social media accounts because I have some heavier friends who are sensitive about people promoting weight loss or dieting.

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from loseit - Lose the Fat http://bit.ly/2Mnbkb7

DIY clothes modifications/Making your existing wardrobe work mid- weight loss

Hello and hope you are having a wonderful day.

I’ve started unpacking my summer work clothes and everything is too big! I didn’t think my weight loss was that drastic (~7-10 lbs) but the waist on all of my summer print pencil skirts are too big and don’t sit where they are supposed to.

I love the prints and considered getting them altered but I’m not sure I want to spend money doing that since I’d like to lose another 10lbs. That would mean paying to alter it now and then paying again later.

Does anyone know a YouTube channel or video they could recommend for these kinds of DIY fixes? Or even just tips on how you made your old clothes work while still on your weight loss journey.

Thanks!

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

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

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

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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from loseit - Lose the Fat http://bit.ly/2HPPWH9