Back on the Horse. Time to Lose another 40lbs

All right. I started my weight loss in March of 2018 at 262.2lbs. I was super diligent in tracking my calories with MyFitnessPal and Fitbit. Within 2 weeks, I was down 10lbs. At 5 weeks, I was a -20lbs, 9 weeks at -30lbs, and by 16 weeks, I hit -40lbs. Fantastic work within 4 months, I believe.

Then I took a break.

Then I maintained until Easter of this year, when we went to Disney for an all-out vacation with the meal plan.

Yeah, calorie counting was out the window, and the Mouse doesn't do things halfway.

I was up 10lbs after the vacation, and I decided it was time to get back in line. Since the end of April, I have been working on watching what I eat more carefully again. I got the extra weight off, and I am back at 222lbs. My next goal is 180, and I am giving myself until New Year's Eve to reach it.

From the time that I monitored my caloric intake, I average about 1,550 calories. The split is 150 for breakfast, 450 for lunch, 750 for dinner, and 200 budgeted for snacks. According to TDEE Calculator, I should be around 2,410 cal for TDEE, but I am aiming for 1500-1750 calories per day.

Wish me luck everybody. It's another long road ahead, but it's time to tighten my belt (literally, I hope) and get this done.

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from loseit - Lose the Fat http://bit.ly/2NoD9An

(176cm, 139kg. 22 year old M). Trying to lose weight with none supportive dad!

So as my title says , im a 22 year old 139kg still living at home! i have recently decided to start losing weight again , this is like the 5th time i try. so far its going good kind of!

Im about two weeks in and i have changed pretty much my entire diet , been walking almost everyday for an hour. tomorrow ill be signing up to my local gym And i feel pretty good so far! im trying to eat around 2500 kcal. So here is where its im having problems.

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My dad is your typical middle eastern dad, old fashion ish. Very stubborn and always has to be correct!

he Is not supportive at all of the way im trying to lose weight. For him weight loss its easy he tells me to stop eating or eat anything you want but less and go out for a walk. he doesnt realize its more than that!

He doesnt like it when i try to count calories , cook for myself as i should always wait for mom to make food for everyone or that im going to ''waste'' money on a gym which is around 400 dollars for an entire year but i will pay monthly.

He just finished cursing me out calling me pretty much every curse word known after he heard me talking on the phone with my local gym , he says i should just go out and walk and not waste money even though All of this is payed with from my own money so i dont see the issue! i make descent amount but i have other payments , a car and inscurance etc so i have not moved out which seems my only option i feel like now..

Example of today. i had oathmeal and toast for breakfast, so at around 1 pm i go into the kitchen to cook up some salmon and some vegetables .

He comes storming in cursing me out , talking about how i smelled up the entire house.

your mom is sleeping why cant you wait until she wakes up to make dinner, eat anything until than, he goes on and on and on.

My mom doesnt care and she is mostly supportive.

The past week i have ignored his anger outburst on me. i dont talk back or anything but its really hitting me hard and i have been close to going back to comfort eating again. I have a history of depression and other family issues i wont talk about here. All i will say is my parents do have some financial issues , i guess thats why hes so angry all the time?

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Sorry this post is a bit long and im not sure this fits here even i just wanted to write this somewhere and also sorry for my bad spelling, english isnt my first language. Im Middle eastern but i live in europe!

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If any of you have some tips on what i can cook or do while i still live at home.

I dont want to go back to my old habits again.

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Changing my mindset might change my life...

I have been overweight all my life. I have tried different diets and gyms; tried the Keto, tried intermittent fasting, all sorts of sports..anything you can think of, you name it. Everybody around me has been constantly telling me to lose weight since I was about 10. I always tried, always failed. Food always tasted too good, or I stopped caring, or I was too “busy” to follow through with exercise.

I realized that there is a struggle within me of the two ideas we are bombarded with: “being who you are is beautiful, no matter the shape or size” and “being overweight is not okay because it is not healthy”. Me giving up so fast on my weight loss journey was a struggle between these two forces. I often used the fact that I thought I was beautiful the way I was and that “society can’t change me” to justify my binge eating and unhealthy coping mechanisms.

After a one year reflection about my situation, looking at pictures of me being taken on graduation from college especially, I decided I really didn’t like the person in the mirror. For the first time, it became a huge source of anxiety for me. I decided I had to change..something in order for the trying to work. I had to change how I thought about my weight.

• My weight is not a weapon, not a political statement, not a form of rebellion. My weight is mine, and I have given outside sources so much power to comment on it and have influence over it. If I will lose weight, I will do it for me, I will do it do be healthy and love the way I look in a cute dress. To stop the discomfort and anxiety.*

I joined this subreddit amidst that reflection, and all the weight loss journeys inspired me a great deal, and further helped me change my mindset and take accountability for the way I look.

I have downloaded the lose it app 5 days ago and am watching what I’m eating. I’m also exercising when I can, the way I can, for myself.

I don’t know whether I will lose the spark of motivation of right now down the road, but I’m counting on this sub to be there for me and hold me accountable when is needed.

Thanks for listening to my story and I wish you good luck in all your journeys 💙

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Learning that losing weight isn't a matter of chance or luck

Sure, the title sounds obvious, but growing up I was taught the opposite. My parents are overweight/obese and have always struggled with their weight for as long as I can remember. I became witness to many failed diets they adopted in attempts to shed their unwanted weight. These diets certainly weren't sensible and sustainable like the CICO method that I am utilizing right now, but rather diets like, ”the cabbage soup diet”, “the only fruit diet”, “the only juice diet”, etc. Obviously, all these diets they attempted proved to be a waste of time. After these failed diets they would tell me how “they just haven't found the secret yet”, and that there must be something wrong with their genes for them to not lose weight naturally and consistently. They would also remark on how lucky those who successfully lost weight were, rather than acknowledging the healthy lifestyle they incorporated instead. I had these warped ideas of “bad genes” and “bad diets that may or may not work” ingrained in my head for the longest time. I had taken up a plethora of fad diets that ultimately ended in binges after I discovered they were not sustainable for longer than I’d like to admit (who seriously wants to eat only watery cabbage soup for the rest of their lives?). I am so glad that I found this sub and was able to learn that the big secret to weight loss wasn't really a secret, but rather a method that seems so obvious that I feel incredibly stupid for not realizing it sooner: counting calories. Not only is counting calories actually sustainable in the long run, but it eliminates the chance for others to call its results a matter of “luck”, simply because it DOES and WILL work if you actually follow it! It’s amazing to know that I definitely WILL lose weight just by counting calories and making sure that I am in a deficient. CICO has helped me go from 210 lbs to 183 lbs in about 2.5ish months. (Still a long journey to go, but still progress). I am looking forward to losing even more so I can finally be in a healthy BMI. Additionally, I’m even more stoked that I am adopting this method because I plan on surprising my family with my weight loss when I see them again around thanksgiving. I know I probably will still have plenty of pounds to lose when I see them in November, but I know it will still be an exciting change since I was over 200 lbs when they last saw me. Part of me almost wants to dismiss this goal in case it doesn't happen, but I know and am confident that it will because CICO isn't a matter of “if”, but rather a matter of “when”.

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from loseit - Lose the Fat http://bit.ly/2x8azrO

I've lost so little, yet already gained so much!

Started going to gym and watching what I put into my mouth 6 weeks ago. Truth be told, the results on the scale are very minimal. I can't even claim to have lost 10 lbs. More like half of that. And yet I feel absolutely elated because my clothes fit me SO MUCH BETTER and I feel like a sexy goddess because of it.

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I have a natural hourglass figure that that allows me to project the illusion of "slim and sexy" even overweight if I wear the right clothes, so I was in denial for a long time. The alarm bells first started ringing when I realized that 90% of the clothes in shops no longer fit me. No problem-I just had to go to plus sizes. But even those didn't fit because they were too loose, and loose clothes not only KILL the hourglass shape, they make me look pregnant. In the end I had to search far and wide and constrain myself to a couple of retailers to find clothes that were just the right amount of loose/tight.

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Then one day I saw a photo of myself on FaceBook and realized to my horror that the hourglass shape I had been proud of was no more. No amount of clothes buying or coordination could magically give me the illusion of a slim waistline, because I no longer had a visible waistline to speak of.

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That kickstarted my weight loss journey, and while I'm bummed that I'm not losing as fast as I would like, my wardrobe is another matter. I must have won the jackpot because while I haven't lost a significant amount, I've lost it in all the right places: my tummy, my arms, my butt. My XL (sometimes L) clothes fit just right and most of all, I've got my hourglass figure back! Turns out that there was nothing inherently wrong with the loose clothes that made me look pregnant--I just looked fatter in them because I was indeed fat. I'm no longer blaming clothes ever again.

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If it were just for vanity reasons I'd be tempted to stop right now. I'm still 40 lbs overweight but I've been fat most of my life and pretty comfortable with who I am. However, I'm short and Asian and we have a tendency to develop diseases at lower BMIs. Even 23 isn't safe, so I'm aiming for a BMI of 21, something I haven't achieved ever. I was already insulin-resistant even at a lower weight. Maybe it's weird but in a way I'm jealous of people who can reach 300-400 lbs and have no lasting health problems after losing weight. I would probably keel over and die even before I reach 300 (because of shitty genetics). I'm guessing it's why there are fewer Asians in general who are morbidly obese. We die off before we get to that stage.

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Oops, sorry that went a tangent. While I'm happy that I can be fashionable again, I'm just really bummed that genetics obliges me to move the goalposts that much higher. Even a "normal" BMI wouldn't guarantee health. I have to be at a really healthy weight if I want to live the rest of my life without maintenance meds.

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from loseit - Lose the Fat http://bit.ly/2Fuacw9

Day 1? Starting your weight loss journey on Monday, 24 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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6 Summer Slim-Down Foods That Help You Lose Weight

Whether you’re at a backyard barbecues, a ballgame, on the beach or basking in the sun, a big part of summer fun is the food: Favorites you’ve had since school days that signal the season of sunshine is here, and you’re enjoying it. If you’re on a weight loss program, some of those perfect-for-summer foods can actually help you on your journey. So exactly which are the summer slim-down foods that help you lose weight?

7 Guaranteed Ways to Lose Weight for Summer

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These six options are more than just delicious summer favorites—thanks to the right combinations of nutrients, they’re also foods that help you lose weight :

1. Cool cucumber, local tomatoes and slices of watermelon

What do these foods have in common? Water. Thanks to their high water content, all three of these summer favorites don’t just cool you down, but they’re low in calorie density—which, according to Science Daily. means you can eat a lot of volume without eating a lot of calories. When scientists had obese women in a study add more water-rich foods to their diet plans, they lose 30 percent more weight during the first six months of dieting than those who didn’t focus on adding water-rich foods.

If you’re a watermelon lover, keep track of your portions: Because it’s high on the glycemic index, one cup of the luscious fruit counts as one SmartCarb on Nutrisystem program. Tomatoes and cucumbers, though, are unlimited foods, and count towards your four daily servings of non-starchy vegetables. Pile them on your plate next to your backyard burger or in a fresh, chilly summer salad to help you lose weight.

2. Cool, creamy smoothies and frozen Greek yogurt treats

Greek yogurt has 17 grams of belly-filling, hunger-fighting protein in every 100 calories, according to the United States Department of Agriculture (USDA). And it’s also got calcium, which can help more of your weight loss come from fat.

Combine this thicker, creamier yogurt with berries for a cool parfait, or mix them in and freeze in popsicle molds for a fat-fighting fro-yo dessert. Smoothie lover? Double up on the weight loss power of Greek yogurt: Mix in leafy greens with your favorite fruit, Greek yogurt and ice for bonus nutrients and fiber to make your smoothie more filling. The sweetness of the fruit will help mask the flavor of the spinach or other leafy greens, getting you closer to your four daily servings of non-starchy vegetables.

Check out our favorite smoothie recipes here >

3. Summer berries

Berries are sweeter (and cheaper!) in the summer, and they’re a top choice on our list of foods that help you lose weight. Those fresh little red, blue and black gems are low on the glycemic index, so they won’t spike your blood sugar. That’s thanks to their fiber content: One cup of raspberries, for instance has nine grams of this filling nutrient, meaning the serving can help you feel fuller for longer. That fiber can also help you lose weight around your middle: According to one study published in Science Daily, for every 10 grams of fiber you eat per day, you could have as much as four percent less fat around your belly.

Blueberries may be especially helpful at targeting belly fat. In one 2009 study on rats, the rodents who were given blueberries as part of their weight loss diet lost more belly fat than those losing weight on a berry-free nutrition plan.

7 Guaranteed Ways to Lose Weight for Summer

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4. Tall glasses of iced green tea

Green tea never seems to stop having new benefits: According to nature.com, it’s been shown in studies to help reduce cancer risk, diabetes risk, and even help participants lose weight. In one specific study from the Journal of the American College of Nutrition, obese participants who drank four cups of green tea per day lost significantly more weight over eight weeks than those who drank four cups of water.

Try having a cold glass as a pre-lunch or -dinner drink for bonus weight loss benefits. A study conducted (published in Obesity) asked one group of adults aged 55-75 to have a 16-ounce beverage before each meal while on a diet, they lost 44 percent more weight over 12 weeks than another group that was on the same diet, but didn’t drink. It’s that simple: A pre-meal drink can make you feel more full, so you’ll eat less and lose more.

5. Hit the trail for a hike with some healthy fat

If summer means a hike with family or friends, give your trail mix a boost: Make sure it includes almonds. The monounsaturated fat in these nuts has been shown to help dieters lose belly fat, according to Science Daily. Since fat can help you feel full faster than carbohydrates, it can also make your trail mix help you lose weight while you trek.

But even if you don’t have a caloric deficit on your hiking day, including almonds can help you shed fat around your middle. In a study published in the Journal of the American Heart Association (JAHA), of 48 people with elevated “bad” LDL cholesterol, those who ate a daily snack of almonds lost fat in their bellies and legs, even when they didn’t lose weight.

6. Fresh, whole fruit

When you’re looking for foods that help you lose weight, whole foods are always a great choice. When it comes to fruit, the reason is the fiber: Snapping into a medium-sized apple delivers 125 calories, but comes with 4.9 grams of the filling nutrient.

Haven’t started your weight loss journey yet? Get started today! >

The post 6 Summer Slim-Down Foods That Help You Lose Weight appeared first on The Leaf.

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