Scale doesn't move - should I try meal replacement shakes?

I started my weight loss journey about one year ago at 185 lbs. In three months, I lost 22lbs but unfortunately I've gained 10 lbs back. Now I weigh 170 lbs. My goal weight is 130 lbs.

Over the past two weeks, I've been getting back into the game again: cardio 4 times a week (swimming, spinning, kickboxing, etc as well as some light lifting) while eating about 1400 calories a day. Over the course of these past two weeks, the scale has not moved at all, while I usually lose weight quite easily. So I've been thinking about replacing two meals with a meal replacement shake for like a week to kickstart my weight loss. Of course I would eat balanced and healthy after that week. Has anyone had any experiences with this? Is it a good idea?

Any advice would be appreciated!

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How to deal with friends who are also "dieting."

Hi all!

A friend and I decided we wanted to lose a bit of weight. I had previously lost about 20lbs doing CICO and then gained most of it back during a stressful life transition. When my friend asked me how I originally lost weight, I told her the very simple truth: I ate fewer calories than I burned.

Here's the thing: we have another friend who eats based on macros and his argument was that you should try to hit a certain level of macros each day and not care as much about calories. He also does a lot of exercise.

First question: When do macros come into play? Is it just if you're trying to build muscle? Reading this sub, I always thought CICO was for weight loss and that the macros of it didn't matter in terms of results (though obviously we all need protein and other nutrients).

Regardless, she tried CICO for a month and didn't see any results. The things is, she didn't use a food scale and she is also tiny to begin with, so I think it'd be nearly impossible for her to lose weight quickly. Cutting 500 calories a day, for example, would put her below her BMI.

Now, she is trying a diet and has seen results. I'm thinking it is either a whoosh since she started working out about 6 weeks ago or she is now actually eating 1200 calories a day.

Second question: Is there any scientific backing to diets like keto, awaken, atkins, low-carb, no-carb, low-sugar, low-fat, high-fat, etc? Or are they all just methods for CICO? For example, the diet she is on doesn't let her eat things with tons of sugar. This means things like berries and tomatoes are not allowed on the diet. That seems odd to me.

And my third question: How do you handle incorrect information when your friends share it with you?

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I'm five pounds away from my original goal weight! 20 Pounds from my final goal weight! Someone hold me accountable...please?

Alright guys, so here we are again. Stuck on a plateau. Trying to push through. I need to be held to account and I need to re-focus. You ever get to that point, where everything has just become routine and normalized? I have been there for the past couple of months. I've lost 130 pounds at this point and become very physically active. But I got a little lazy with my pursuit of my goals. I no longer have clearly defined milestones. I'm feeling really re-energized today though, because I did two things that really pushed me outside my comfort zone this week. I ran a Spartan race on Sunday and I posted pictures of my weight loss on r/progresspics. There was some reasoning behind this. I've noticed in this journey of weight loss, that there is a strong correlation between accountability and success. I've made verbal contracts with the universe (I've found that speaking things out loud or writing them down really helps.) The universe, though, is oddly quiet when you do something that is not in alignment with your goals. I have, up to this point, had my family to hold me accountable. I state things to them and ask them to hold me to it. Family though, are the most forgiving of people. Especially when they are not on the journey with you. They are extra forgiving when they are not also interested in pursuing similar goals. When they want to eat cake, it's really easy for them to justify your eating cake as well. It just seems like, the closer that I get to my goals, the more I slip, the more I justify behavior that looks remarkably similar to the old me. The harder that I work in the gym, the easier it is to justify 2 cheats a week, then three, then every day. And so, I've become stagnant in my weight loss.

​

Several months ago I joined reddit, then I started following r/loseit, then I told all you good people about my weight loss. Then I got together with a group of guys and committed to doing a Spartan race. This held me accountable for some of my fitness goals. I've posted my weight loss picture to this point online (to be honest, a little bit for the back pats, a little to hold myself to account). Now, I am making a written declaration and asking for the good people of r/loseit to hold me accountable. I will reach my weight loss goals before December 31 of this year (2019). I will not have 3 cheat days a week. I will not have 2 cheat days a week. I will stay within 5% of my daily caloric goal of 1770 from now, until I reach my goal weight. If my finances and work will allow it, I would like to complete the other 2 spartan races that make up a trifecta. This means that I will have to train to run 8+ miles, then 13+ miles with obstacles. I will do cardio, not just lift weights. Someone, hold me to account...please?

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Day 1? Starting your weight loss journey on Tuesday, 04 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.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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Want to help my SO lead a healthier lifestyle

I've been with my partner for about 4 years now, and I feel this last year particularly I have been passively watching his health decline. I believe change has to come from within but I'm becoming increasingly worried, in the last couple of months I've voiced my concerns to him, which he has taken well verbally, but I haven't seen any change and I want to know what I can do to help.

He's had an extremely challenging year with multiple, close to home bereavements, the last thing I want to do is exacerbate things, but I also worry he's on a downward spiral.

His diet is quite restrictive and he's not receptive to my cooking (to be fair I'm not a good cook!), I tried in the past buying some healthy cookbooks and asking him to look through them and find meals he likes the sound of which I will cook, but that's been a dead end, and I've stopped pursuing it. He doesn't eat any fruit and avoids nearly all vegetables. Lots of bread, meat, and oven food.

His pattern is often to get out of bed in the afternoon, eat breakfast, lunch, dinner, and usually eat more very late before going to bed. He rarely seems to have a good night's sleep. He also smokes constantly.

His alcohol intake has also increased. He drinks beer every day, at least 3 bottles. Recently he bought two bottles of cava, which I had 1 and 1/2 glass of, he drank the rest in two evenings on top of his usual beers. I've tried to persuade him to try having just one night off the booze, but he laughs it off. I've decided to stop drinking alcohol myself (although I did buy a drink last night as it's my birthday today and I'll be spending most of it on the road.)

Exercise is virtually non-existent. I try to encourage him to come walking with me, but hayfever and asthma seem to make it just not an enjoyable experience for him. The volume of sneezing it sometimes results in is debilitating, it's unlike anything I've seen before.

I'd struggle to guess his weight, but it's a large amount of visceral, gut fat that's accumulated over the last year. He had a doctors appointment recently and they warned him his blood pressure was high, and he has to go back and have it checked again, but he hasn't shared the numbers with me.

​

​

Back to what I opened with, I do believe people have to want to make change for themselves. But this belief has made the last year feel like I'm watching a car crash in slow motion and it's heartbreaking. I don't think I can do anything about the smoking, but he wasn't this weight when we started dating, and I believe he can reach it again. He's a gorgeous, funny, outgoing, bold, intelligent guy who loves the outdoors. It's taken me a while to admit it to myself, but some of those qualities are getting buried under his lifestyle of constant smoking, eating, drinking, and wasting away in front of his PC. I figured there are a multitude of problems here, but if he can tackle his weight, that would be an incredible achievement.

I read the posts of people in this sub and I'm a huge admirer of what you've all achieved, or are on the road to achieving in terms of weight loss, and I would love to know what you think I can do in my situation to help my OH.

​

(Slight side note, I am a big believer of IF, I mostly do 16:8 throughout the work week but I'm not extremely strict with it. It's something I've encouraged him to read about, but I don't think it's helped)

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16F, Want to lose weight but I don't know where to start

16F 5'0 CW:167 GW:131 (Little to no physical activity)

Hello, as you guys can tell I'm pretty overweight. I've been overweight since I was a child, my parents would continuously feed me with fast food, sugary drinks, junk food, etc. I've tried many "diets" and "cleanses", seeking for fast weight loss but I would end up binging because of food restriction. I don't like exercising, I find it quite boring. Of course, my diet is horrible (filled with processed food and junk food). I don't have access to a gym and I don't know much about cooking or creating healthy meals.

I'm willing to change my diet around and my lifestyle around. I want to lose around 35lbs, hopefully before this year ends. I don't how to start this weight loss journey. If anybody has any starter tips or suggestions to help me reach my goal weight before this year ends, that will be greatly appreciated. Thank you!

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Tantrum Tuesday - The Day to Rant!

I Rant, Therefore I Am

Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!
The rant post is a /u/bladedada production.

Please consider saving your next rant for this weekly thread every Tuesday.

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