Fell off the wagon this weekend from frustration...

And binged. I feel like the very hungry caterpillar. My weight loss has been glacial - 23F, 5ft4, SW 155, CW 150, GW 130. According to my scales, my body fat is 28% and muscle is 38%.

It has taken me 6 weeks to lose 5 lbs. I don't even eat that much and exercise at least 3 times a week (weightlifting), but I have a very slow metabolism.

I was at my heaviest around 200lbs in my teens and lost around 60lbs in a year of crash dieting, gained around 30lbs of it back. feel like I get trapped in this cycle of being strict, binging, feeling guilty, and doing it all over again. I know it'll be great when (if?) I reach my goal weight but goddamn it's such a shitty journey.

If anyone else is in this situation, here's to us getting back on track!

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from loseit - Lose the Fat http://bit.ly/2ZG7c7z

2 months down

I started my weight loss journey 2 months ago today with the sudden urge to make changes for myself. For the past few years lifestyle creep caught up with me and the combination of an office job and a terrible diet that consisted mostly of fast food was leading me a down a path I know I don’t want to go down. I started doing CICO using the my fitness pal app and signed up for a near by gym. I am not sure what I was expecting but the introductory personal training session the provided for free absolutely killed me. And I was really unable to do much for a few days because of the discomfort, however much I wanted to keep working with a trainer the price point he was pitching to me was too much for my budget. So a little bit discouraged I carried on. Started taking a few Bodypump and Spin classes every week for almost a month to get in a groove since I had very little experience in the gym and started to enjoy it. However, the scale wasn’t budging and frustration was starting to set in. I was looking at my diet and tweaks I could make but then my bodypump instructor asked if we could talk about a training plan. Her style was more relaxed and focused on accountability and we only needed to meet 1 time a week as long as I was going to class and doing the extra work she asked for on my own. The best part of training with this gym is the biometric scale they let you use during training sessions. It allows you to see changes in muscle mass, fat mass, and water weight and then how it’s distributed through the body. To my shock, despite no change in actual weight I had actually gained almost 3 pounds of muscle mass and lost almost 5 pounds of fat that month with the difference being a increase in water weight. This has been a huge confidence boost, and now with a more regimented plan of working out through two months I am finally seeing my weight change. My overall changes in two months below

Total weight 210.6-> 207 Fat Mass 77.2 -> 65.2 Muscle Mass 36.2 -> 38.4 Water 97.2 -> 103.4

Patience! It’s not a sprint it’s a marathon. Every healthy decision you make gets you closer to your goal! Keep your heads up friends.

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from loseit - Lose the Fat http://bit.ly/2L8zQdx

For those who have reduced knee pain through weight loss - how much did you have to lose to feel benefits?

I've had occasional knee pain my entire life, which I've always attributed to having grown up as an obese child and not losing the weight or even really exercising until around the age of 22 (currently 29.) It's gotten worse over the past few months, and is now triggered by running, and by sitting down for too long. My weight's crept up over the past few years, and I know "lose weight" is the common response to knee pain, so I've lost ten pounds, but it hasn't helped. I'd like to lose another ten before going to a PT... but am I being unrealistic? Has a 20 lb weight loss helped anyone in this regard? Or should I just go now?

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from loseit - Lose the Fat http://bit.ly/2XpV2m1

Sharing my 13kg (28lbs) weight loss story

So I want to start out with saying, that I've been overweight pretty much most of my life, I'm around 172cm (around 5'8) and was mostly 78-83kg (~171-180lbs; with a moderate amount of muscle) throughout my teenage years (turned 20 last month). However, I always thought it was in a spectrum where it was not as much of an issue.

That changed around three months ago, I had put on around 10kg (~22lbs) in my last exam phase due to eating out/junk a lot. I deliberately didn't weigh myself during that time because I knew that I had put on a few extra kgs. Before this, I was around 82kg (~180lbs), and when I finally brought myself to weigh in I was at 91.6kg (~202lbs).

This was the moment for me because I couldn't believe that I was this heavy at (19/20 years old). So the following day I made a commitment to myself to go to the gym at least 3 times/week (with a 10-15min cardio session afterward) and limit my calorie intake to ~1500kcal/day (kept my protein high, moderate fats and filled rest with carbs). I did that for around 2 months and got good results with this route but I wanted to include conditioning into my workouts as well.

My goal was/is to run 12km in ~1h, which obviously isn't possible without proper training and so I decided to keep my 3x/week gym sessions (focusing on heavy compounds) with the 10-15 cardio at the end. But this time I'm adding 2-3 days with pure jogging/running while upping my calories to ~1.8k/day to ensure proper nutrition for this training frequency.

I'm currently at around 78kg (~171lbs) and I'm pretty happy with my progress so far and hope to come even further the following few months! Here are the progress pictures.

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from loseit - Lose the Fat http://bit.ly/2Xs1U2e

Too depressed to even try, but I want to

I’ve read so many posts on here where people have helped each other and I’m hoping some of your collective wisdom will sink in to my hard head. I’m late 40’s woman and am obese. I have been saying I’ll get started for ever it seems but I don’t. Today I’m filled with anger at myself.

The first time I remember thinking about my weight was 2nd grade. I’d learned the word “dainty” and I knew I wasn’t and never would be. I’ve always been tall. I spent my life dieting. Hell, by the time I graduated high school I’d joined a weight loss group 4 times. (I think my total times is now 12). It works when I do it but I don’t always stick with it. Now I’m at least 100 pounds past a healthy weight and I’ve spent 18 years trying off and on to lose it. The most I’ve lost is 80 and then gained it all back.

I sat down yesterday to try to plan some meals and just remembered why it never works. I get overwhelmed and I’m lazy. I say I want to work out but I never do. Doc tells me to walk but I need surgery on my foot and it hurts to walk. I could swim but getting in a bathing suit terrifies me.

My parents have arthritis and I know I will too. I need to get healthy so I won’t have impaired mobility like they do but I’m just so tired and depressed and mad I never get started. I’m an all or nothing type of person and I hate that I won’t just do 15 min a day. I think “that’s not good enough” so I do nothing. I know I should just start small but I don’t.

So how do you start?

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from loseit - Lose the Fat http://bit.ly/2N6wCdf

Day 1 of my weight loss journey?

19/F 158cm CW:55kg GW:48-50kg (which would be a BMI of 19.2-20)

I'm new to reddit and not sure how it works really but I guess using this to keep myself on track on my weight loss journey would be hopefully be useful.

I know I'm not necessarily fat but having grown up in a community saturated with lots of asians who are almost all skinny and lean (not generalising or stereotyping, just my personal experience), I've been self conscious of my weight since a young age. My social circle has always been filled with both girls and boys who were taller and yet both skinnier and lighter than me. My family is also on the tall and skinny side. I've always felt uncomfortable in my own skin and always felt varying degrees of self-hatred depending on my weight (I used to fluctuate back and forth from 48-52kg in a matter of weeks when i was 15-17 years old). In an effort to reach a weight I'm happy with, tone up my body, and boost my mood (I'm diagnosed with Double Depression, which is Dysthymia and Major Depressive Disorder), around last year I starting going to the gym, mostly using free weights to do lower body exercises as advised by my ex-personal trainer. I went into the training at 50kg and in a couple months' time ended up at 52kg, having not lost any fat but instead having gained muscle mass and somewhat increasing the size of my legs (which I'm awful self conscious of but hey at least I have a pretty neat butt now). Since the end of last year till now (a little over half a year) I'd been maintaining my weight of 52kg even after moving overseas for my university studies. However, this past month, after having returned home for my term break, I realised I started getting chubbier. This chubbiness was especially noticeable in my tummy, thighs and face (how nice). I had been hoping that it was simply hardcore fluid retention because I tend to retain fluid and bloat quite easily but it's been nearing a month and the puffiness just isn't showing any signs of decreasing. As of late I've been in the holiday mood so I have to admit I haven't been exercising or eating as healthily as I should (hey, hindsight is always 20/20) and now I'm ringin' the alarm bells cause issa code red guys!!

But anyway I digress... I'm planning to go back to my slight calorie deficit diet of maintaining 1400cals a day and exercising 2-3 times a week, doing free weights exercises (alternating upper body, core, and lower body each session), followed by a 15min jog on the treadmill. I would really appreciate any feedback on my plan from you kind redditors and maybe advice on how to reduce mass in my calves, and exercises to strengthen my core?

Wish me luck! :-)

Also I'm sorry if my post is incoherent gibberish it's my first time making a post, I usually just lurk on threads...

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

How to set a goal weight

I've lost weight before, going from 250lbs to 198lbs at my lowest. Unfortunately at that point I started a new corporate law job and between working 100+ hours a week and dealing with the incredible stress of work and some shit in my personal life, I rapidly fell into old habits and gained it all back and more. I've been out of the terrible job for just over a year now and about three weeks ago started to seriously focus on losing weight again. I've lost just over 5lbs so far and I'm already feeling the benefits, which is really exciting!

Something I'm struggling with is setting a goal weight. I'm just over 5' 6" tall, and I googled 'ideal weight for 5' 6" woman' but it just seems very unrealistic that I would ever get down to that weight (117 - 143 lbs). I know that instead of getting overwhelmed by the long term nature of losing weight I need to focus on each pound and take it as a victory, but I also feel like I need to have something concrete to aim for, even if it's a long way off and there are other, smaller goals in the interim (for example, I have a trip to Madrid coming up at the end of September and I would love to fit comfortably into sundresses that are a size smaller than what I currently wear).

I guess I am just looking for insight from anyone who has set a weight loss goal for themselves on how you did it and what factors you considered?

Thanks guys :)

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