Never be to hard on yourself

I am struggling so hard with weight loss. I'm going for gastric sleeve however I need to lose weight. Right now, I'm on a low fat diet and I go to the gym three times a week.

Its sucks because I don't see the numbers on the scale fall like I want. I started at 340, I'm down to 296 in the last 5 months. But it's a steady decline and I maintain the loss.

At the gym the other day I was getting a little upset as i was attempting to reach a new weight/rep combo and i just felt like a total loser because i couldn't do it.

I have a gym log book i keep so i can keep track of everything I do from weekly weights, to my cardio- you get the picture.

So while I'm having a little down time an individual who I see from time to time comes up and starts completing my journal and they see how hard I work when I come in the gym.

While I saw only my imperfection, someone else saw my dedication towards a healthier body and I became their motivation.

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from loseit - Lose the Fat http://bit.ly/2F1cnHw

Weight Loss Update: 438 lbs to 260 lbs. ~ 180 pounds down in 1 year naturally with diet and exercise!

Before and After Picture (438 lbs to 260 lbs)

Introduction:

Since a young boy, I have always struggled with being overweight and have had countless failed attempts trying to lose it. On April 3rd of last year, I decided to finally commit and really push myself to the limit and beyond both physically and mentally. I knew this time was different; my mindset and determination to succeed were stronger than ever before. Over this past year, I have learned so much, about weight loss, exercise, dieting, and myself as a person. With the use of IF/OMAD (Intermittent Fasting/One Meal A Day), keeping CICO in mind, and a consistent workout routine, I have been able to lose 180+ pounds thus far.

Diet:

I believe that finding a long-term sustainable diet really is essential not only for losing weight, but ensuring you keep the weight off! Finding the right plan is a person to person basis so I did a lot of experimenting with different dieting techniques (IF, OMAD, Keto, Atkins etc.) until I was able to find one that I was pleased by and could see myself doing long-term. Currently, I am doing OMAD/IF on a High Protein, Low Carb diet. Currently I try to keep my macros roughly 40-45% protein, 30-35% fats, and 20% carbs. I am not very strict on these percentages but aim to keep within these ranges as much as possible. Most days I am doing OMAD (One Meal A Day) and I have this meal usually right after I workout (workout is done fasted). A regular day of eating this one meal would be a post-workout protein shake/bar, Chicken usually as my main meat source of protein, or turkey, beef etc. when I can. A salad and veggies as well as often as I can to ensure I get my greens in and a good source of fibre! Then for desert or if I need to get more fibre in I will have a fibre bar, kale chips, granola bar, or protein ice cream, which are all high sources of fibre and taste great! If I am not doing OMAD, I will be doing Intermittent Fasting on usually a 2-4 hour window to eat, where I will have the aforementioned foods except more split up. I am not really a picky eater so this is what my diet mostly consists of.

Exercise:

I have been doing a bodybuilding routine in order to try to maintain and build as much muscle as possible while I am simultaneously losing all the weight I am. So doing a muscle building workout routine has definitely been key for me to help with my physique and not have me looking flat with all the weight I am losing. Also, I workout (both lifting and cardio) in a fasted state, mainly to help burn fat and build muscle more efficiently.

Since I started working out in April of last year, I have tried out a variety of routines (Bro Split, 4-Day UL, 6-Day UL, 6-Day PPL, 5-Day ULPPL) and have had success with all of them but find the best and most efficient for my current schedule to be the 5-Day Upper, Lower, Push, Pull, Legs routine. I do this routine while incorporating cardio (usually HIIT) right after I am done lifting on at least 3 of those days typically. I also try to stay active on any rest days and get cardio in through sports like basketball, soccer, boxing, or going for a jog whenever I can.

Here is the current routine I am following:

Day 1 (Upper Day): Bench Press - 4 sets - 5-8 reps Barbell Row - 4 sets - 5-8 reps DB Overhead Press - 3 sets - 5-8 reps Wide-grip Pulldowns or Pull-ups - 3 sets - 6-10 reps DB curls - 4 sets - 8-12 reps Straight-arm Pulldowns/Face-pulls - 3 supersets - 8-12 reps

Day 2 (Lower Day): Back Squat - 4 sets - 5-8 reps Deadlift - 3 sets - 5-8 reps Hack Squat - 3 sets - 5-8 reps Lying Leg Curls - 3 sets - 8-12 reps Single-leg Leg Press - 3 sets - 8-12 reps Standing Calf-Raises - 4 sets - 10-15 reps Core Workout - 4 sets - 10-15 reps

Day 3: REST / Do some form of cardio (Play sports, go for a jog, etc.)

Day 4 (Pull Day): Barbell Row - 4 sets - 6-10 reps Wide-grip Pulldowns or Pullups - 3 sets - 6-10 reps T-bar, Cable or DB Rows - 3 sets - 6-10 reps Close-grip Pulldowns - 3 sets - 8-12 reps Straight-arm Pulldowns/Facepulls - 3 supersets - 10-15 reps each Barbell Curls - 3 sets - 8-12 reps Hammer Curls, Cable or DB - 3 sets - 8-12 reps

Day 5 (Push Day): DB Bench Press - 4 sets - 6-10 reps Overhead Press - 3 sets - 6-10 reps Incline DB Press - 3 sets - 6-10 reps Cable Crossovers (standing or seated) - 3 sets - 8-12 reps Lateral Raises - 3 sets - 8-12 reps Close-grip Bench Press - 3 sets - 8-12 reps Tricep Extensions - 3 sets - 8-12 reps

Day 6 (Leg Day): Back Squat - 4 sets - 6-10 reps Deadlift - 3 sets - 6-10 reps Leg Press - 3 sets - 6-10 reps Leg Extensions/Leg Curls - 3 supersets - 8-12 reps Seated Calf-Raises - 4 sets - 10-15 reps Core Workout - 4 sets - 10-15 reps

Day 7: REST / Do some form of cardio (Play sports, Go for a jog, etc.)

Supplements:

-Ashwaganda (Pill form, one 650mg pill before workout when I need an extra energy boost)

-Kaizen Whey Isolate Protein (2 scoops @ 35g/scoop post-workout usually)

-ENGN Shred Pre-workout (1 scoop 15-30 minutes before workout)

Conclusion:

I have really grown mentally and although my weight loss journey isn’t done yet (roughly 30-50 pounds to lose) I am proud of what I have accomplished thus far. Through this weight loss, not only have I been able to get myself to live a way healthier lifestyle and improve my mental and physical health, but I have also found a true purpose and calling for once in my life. I plan to make as big of a positive impact as possible and help/inspire as many people as I can. This is just the beginning and I’m genuinely excited for what I have planned in the future! Thanks for reading, I have love for every single one of you and wish you all the most success on your journeys! :)

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from loseit - Lose the Fat http://bit.ly/2I8v7qE

From 460 to 399, way more to go

about last year i was hospitalized for a leg infection, it didnt have to do with my weight but when i had to get on the scale it wouldn't read my weight. i was too heavy. i they had to bust out one of those heavy duty scales, it ready 466. "half a ton " i thought......this bothered me but i shurgged it off.

in order to prevent this type of leg infection again, my friend who is a nurse told me i should try juicing to boost my immune system. i was also constantly sick. so my journey to juicing became a few weeks once i was out of the hospital.

the juice i was drinking would consist of kale, ginger, grannysmith apples, cucumbers, all liquefied with pulp. i followed this routine strickly. it was the first time i stuck to somthing for so long. about a month in, i began to go walk at the park. i was walking 2 miles every other day. listening to music helped me power thru it.

however, i became bored of drinking the juice and decided to go with healthly wraps, fat free wraps, ham, romane lettuce, fat free mayo, etc. This too involved too much prep work and i quickly, you guessed it, got bored of it. it was around this time that the drive to the park seemed like a chore. The walking has lost its appear as it was getting hotter. so i decided to join a local gym.

While i at the gym, i would use the treadmill. i really enjoyed the this, because there was some serious hot babes there working out. im not going to lie, they were the only reason i would go. i would spend a hour on the threadmill and then leave , almost every single day. however as you guys guess it by now, i too, got bored of that.

so after about 2 months of the walking at the gym, i decided to try to lift weights. i used to play football and i remembered i used to like to lift weights. it wasnt going to get me the same weight loss result as cardio would, but at least i would enjoy this.

HOWEVER, at the gym i found myself lifting heavier weights then i thought i would. i could curl 100 pounds with ease. this didnt seem right as i havent picked up a weights in years. and i was never sore after any of my workouts. strange?

around this time, i was telling my buddy /u/satanic thor about this and he suggested i work out with him. hes very slim and strong. ive known this guy for a long time and im happy to call him a very good friend, almost like my brother so , i already felt comfortable around him so i was like, hey lets do it. The first day we worked out, was intense.

He had me doing things ive havent done in along time. My muscles that laid dormant for years were being woken up violently. He, however seemed to blow thru the exercises with ease. I could see him having to tone down the weights we used, because i couldnt lift them. This was a blow to myself esteem. even at my heaviest, i didn't like feeling left behind due to my size , however on that day , i realized i had real limitations, due to my size and lack of strength. I felt terrible after that first work out. Seeing the reality of what how weak i was the biggest hit to my ego . However, i didn't stop going.

Its now been like 4 months since we been working out, in these few months, we begin doing more weights, with heaver loads, we added new excersies, we work out 4 times a week. each time i leave his house of pain, i feel hurt , my muscles telling me to go stop and play xbox. However, i dont want to get left behind. i still try to match however many reps he does, even if i cant, i try. One day i will be able to match him. Right now i can feel my muscles getting stronger, im feeling hard muscle where i haven't felt them in years. My shirts are holding for dear lift trying to hold my rolls in, my pants arent taking the torture of having to hold my massive nalgotas from ripping out. Im seeing some improvements is what im trying to say.

i went to the doctor last month and i honestly thought i was gonna be in the low 300s, since i now fit in 3xl shirts, as opposed to the 5xl shirts but no, im barely cresting the 300 mark.

Long story short, im down from 460 to 399. when i go to the doctor next, i hope to be at 350 pounds. i began taking Huel, its a meal replacement meal. I have to be strict with myself. I used to eat fast foot every single day. now i only eat it once on the weekends. i used to eat dinner around 9 pm every day during the workday. then go to sleep. Now, i just drink my Huel in the morning, a sandwich in the afternoon at 4 pm and dont eat till the next morning, normally around 5 am.

i do want to take my friend Camila, she kinda jump started all this . She always offers good advice and i always listen to her. Last but not least, i wanna thank my friend /U/satanicthor, for pushing me and working out with me each and every single day. I got a long way to go !

TL;DR : i want to loose weight. My body hurts. Nalgotas.

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from loseit - Lose the Fat http://bit.ly/2IyInn4

Plateauing very early on and I’m going crazy!

Hey guys, I guess I’m mostly here to just rant. I see on here all the time that people have hit plateaus later on in their weight loss, but I’ve hit one less than a month in and I’m going crazy.

I started this process on May 12th and initially dropped weight really quickly. I’m a 5’8” 23 year old female and I started at 295 pounds. My TDEE is about 2800, and I’m eating around 1600ish calories a day. Some days when I exercise a lot and I’m extra hungry, I’ll eat closer to 1800 or 1900. I haven’t eaten above maintenance once since I started this.

So anyway, at first the weight was just kind of falling off (though I’m sure some of it was water weight) and by May 30th I was 280 pounds. I was so excited to see the scale changing so quickly.

But now, I’ve been stuck between 280-282 every day since then. I haven’t changed anything, and I’m tracking my foods really well on MFP. I’ve even gotten stricter with tracking since I’ve gotten a food scale and I measure everything. I’ve been at the gym about five times a week, and I’m just seeing no results. I’m feeling so frustrated because I’m definitely putting in the work, and every day I think “Okay, I worked my ass off today. Tomorrow will be the day that the scale says 279.” And then I weigh in the next morning and it says 280.4 or something.

I know plateaus are normal and I’m doing my best to just push through this one and remember that if I’m still doing the work, the scale will change eventually, but I didn’t expect for my weight loss to stall this early on. Has anyone else experienced a plateau this early on? Is there anything I can do to break it or do I just keep working until eventually the weight drops? I’m feeling really discouraged.

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

Loseit 2019 User Survey and Mod Announcements

Hello there! It's once again time for the r/loseit survey as well as some announcements.

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Survey

Link to the survey here.

Warning: If you refresh the page or click on a link the survey will start over. Open links in a new tab.

Submissions will accepted for the next 7 days after which the form will be closed. Results will be shared in an upcoming post.

If you find any issues that prevent you from completing the survey please let us know in the comments below.

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Growth of the sub(s).

You might notice that the moderation team of r/loseit is also the moderation team on r/progresspics. Below are some numbers you might find interesting. (Subscription numbers for 2018 pulled from archived sites. Numbers are rounded to the nearest thousand.)

June 2018:

• Loseit 830,000
• Progresspics: 370,000
• Total: 1,200,000

June 2019:

• Loseit: 1,749,000
• Progresspics: 749,000
• Total 2,498,000

As you can see by the above we've grown over 2x in a year! In the month of May loseit and progresspics grew by 122,000 subs. That's an avg of 4K new subscribers a day! We as mods rely on every single one of you and are proud to say the subreddit is one where people can come to find support. Thank you all for being awesome and making loseit the awesome support subreddit it is.

As always, please be sure to report rule breaking stuff as it helps us immensely. We rely on you all to bring issues to the moderation team's attention.

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New Mods

In the last 6 months we've added 5 mods to the team, feel free to say hello in the comments!

• u/lxgo
• u/SevBoarder
• u/mydogisgold
• u/Grand_Strategy
• u/xNeweyesx

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Loseit Challenge

Results for the Wizarding World of Weight Loss Challenge here.

Signups for Loseit's Race to Space will open July 5th. More details on the next challenge to follow soon. (Challenges are not managed by r/loseit's moderation team. Please keep questions about the challenges to their respective posts.)

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New to r/loseit? Please click here.

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

Choose This Not That: The Mom’s Guide to Snacking While Losing the Baby Weight

If you’ve chosen to breastfeed your new baby, you can burn as many as 500 calories a day to help you shed your baby fat, according to the US Department of Health and Human Services. That’s the good news.  You can wipe out that advantage and then some with just two slices of a plain takeout pizza. The best news? You can have your pizza (chips, chocolate cake, cookies, candy and more) and lose weight too simply by substituting delicious Nutrisystem food for your favorite snack—and we’ve got it all mapped out in our very own Mom’s Guide to Snacking.

Read on to check out the Mom’s Guide to Snacking for insight on these 10 Nutrisystem alternatives to the most popular diet-bomb munchies.

 1. Choose This: Nutrisystem Italian Sausage and Turkey Pepperoni Pizza >

To kick off our Mom’s Guide to Snacking? One word: Pizza. You get to eat an ENTIRE pizza for only 260 calories, 8 grams of fat and 4 grams of satisfying fiber.  Plus, you can enjoy those awesome savory toppings.

Not That: Takeout Pizza

You can’t even eat an entire SLICE of a plain large pizza from a popular pizza delivery shop for 260 calories. One slice can be close to 300 calories—even before you start adding toppings. Then you also have to tip the delivery person.

 2. Choose This: Nutrisystem Dark Chocolate and Sea Salt Nut Bar >

Deliciously sweet and savory, this diet-friendly candy bar packs 200 calories, with 13 grams of fat and 7 grams of fiber.

Not That: Brand Name Chocolate Candy Bar with Nuts

One popular candy can rack in almost 500 calories, so you’ll get hungry again once your sugar rush wears off.

7 Weight Loss Tips from (Really!) Busy Moms

Read More

3. Choose This: Nutrisystem White Cheddar Popcorn >

With just 7 grams of total fat and major cheddary flavor, this snack will only set you back 150 calories with 3 grams of fiber to curb hunger.

Not That: Buttery Movie Popcorn

Movie popcorn? Your Mom’s Guide to Snacking is here to let you in on some bad news: It can clock in at over 600 calories, almost half of which comes from fat.

4. Choose This: Nutrisystem Chocolate Chip Cookies >

These rich, sugar-free cookies are only 150 calories, with 6 grams of fat and 3 grams of filling fiber.

Not That: Bakery-Style Cookies

One chocolate chip cookie from your favorite bakery or supermarket? There’s a chance it’s setting you back over 200 calories ( FOR ONE!).

5. Choose This: Nutrisystem Cheese Puffs >

You’ll definitely feel like you’re cheating with these crunchy, cheesy snacks with a satisfying mouth feel—and 3 grams of fiber to keep you fuller longer. There’s only 5 grams of fat and 150 calories too.

Not That: Brand-Name Cheesy Snack

One serving of your favorite puffs from the gas station? 12 grams of fat and 170 calories.

6 Questions to Ask Yourself Before Snacking

Read More

6. Choose This: Salt and Vinegar Snack-A-Rounds >

Just thinking about this snack will make your mouth water. And don’t worry about indulging. They’re only 140 calories per serving, with 3 grams of fiber and only 4.5 grams of fat.

Not That: Salt and Vinegar Potato Chips

One serving will cost you 160 calories and a whopping 10 grams of fat.

7. Choose This: Nutrisystem Chocolate Cupcake > 

You won’t believe how satisfying this chocolatey cupcake is. You may check the nutrition info to make sure it’s only 150 calories (with 5 grams of fiber!)

Not That: Packaged Chocolate Cupcake

Your favorite national brand may be delicious too, but has 200 calories with only 1 gram of fiber. This pleasure may make you feel too guilty.

8. Choose This: Nutrisystem Golden Pound Cake > 

How can something this buttery and sweet be only 150 calories? A great diet-friendly recipe, that’s how.  You can even spritz it with your favorite whipped topping and some fruit. Bonus: It also has 4.5 grams of fiber and only 4 grams of fat, plus it’s diabetes friendly.

Not That: Golden Cream Cakes

These packaged cakes have a whopping 6 grams of fat, 250 calories and only 1 gram of fiber.

The Sneaky Reason Moms Can’t Lose Weight & How to Deal

Read More

9.  Choose This:  Garlic and Parmesan Snack-a-Rounds >

If you’re looking for spicy, salty chips for your salsa or single-serve nachos, look no further. These snacks have only 140 calories, 3 grams of fiber, and 5 grams of fat.

Not That: Nacho Cheese Chips

For one serving of chips, you get 8 grams of fat and 150 calories—and without a hefty dose of fiber, you’ll be hungering for more.

10. Choose This: Nutrisystem Zesty Herb Snack Mix >

Make any time party time with this savory crunch snack that only sets you back 120 calories, has only 4 grams of fat and 4 grams of fiber.

Not That: Party Mix

One serving of a popular brand of party mix clocks in at 150 calories, 8 grams of fat and a measly 2 grams of fiber.

Want to check out our menu filled with you favorite foods made healthier? Click here! >

 

The post Choose This Not That: The Mom’s Guide to Snacking While Losing the Baby Weight appeared first on The Leaf.

from The Leaf http://bit.ly/2WzDDHH

Day 1? Starting your weight loss journey on Monday, 10 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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from loseit - Lose the Fat http://bit.ly/2IAeNxT