Wooshed my way into the 200s and a 60lb loss!

I (26F / 5’7- SW 358, CW - 297) have been at a plateau for the past three weeks after averaging about 2-3lbs a week. This past Monday, I started at 303 and woke up today to find myself at 297!! Don’t know about everyone else, but a loss over the weekend is a rarity for me.

This sub has been so incredible on this journey so far and I plan to post some photos soon! A bit on how I got here... I’ve always been heavy yet played many sports growing up. After finishing college (and a collegiate sport) I found my weight creep up steadily once my exercising stopped. From 2015 to 2019, I went from 270 up to 358 with minor fluctuations every time I started a new diet. I’m someone that has always battled my weight and have tried every sort of diet under the sun. I wish that I could say there’s a magical diet that just clicked for me, but it really has come down to my mindset. Enough was enough, and I’m tired of missing out on things in life due to my weight.

How I’ve Done It:

• I gave up alcohol for a month- this kick started this all by dropping 20lbs without changing any eating habits -I count my calories... seriously. There’s no secret to weight loss other than creating a deficit -I plan my meals ahead of time. It’s impossible to avoid eating out and being around food/drinks that aren’t good for you. Realizing that I would likely splurge 1200 calories on a couple beers and a burger Friday night, so my meals for the rest of the day would be light.
• Set myself up for success- removed snacks at home, removed alcohol, looked menus up before Id go to restaurants, told my support group to not offer me food, etc. It’s extremely hard for me to make the right decision when it comes to food, but removing the decision from me at least gives me a fighting chance
• I focus on each pound, not the long term goals. It’s easy to give up when I think about needing to lose another 150lbs to be healthy... but checking in and instead focusing on a downward trend makes the journey seem shorter
• I remember where I came from. It’s so easy to get discouraged during this journey, but keeping some old photos of myself at my SW to compare to myself now.... it’s so motivating!

Thank you all for the support, I’m excited to keep moving forward and will try and get some photos out soon!

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Delicious meal prepping tip!

Hello, Josh here! If you know me, meal prepping is one of my favorite things and I usually recommend it as a great tool to help with weight loss.

One thing I hear all the time "Josh I wanna meal prep like you but I couldn't stand to eat the same thing 5 days in a row!"

My first reply is "well if you make it as delicious as I do that won't be a problem 🤷‍♂️"

But finnnee I understand, so here is my tip!

Want to break up the monotony of eating a lot of the same foods?

Start by making a tasty base prep! This is seasoned ground turkey (Cajun, seasoning salt, smoked paprika) with rice, tomatoes and green Chiles. - https://imgur.com/lEgE6NA

Then, in true chotchkies restaurant fashion...add flair to the base! I can eat this alone, orrrrr I can put it on top of a bed of leafy greens, in a lettuce wrap, or a tortilla shell!

Oh you want more?

You could add a serving of beans, sour cream, corn and make a burrito bowl! OR add in some scrambled eggs and salsa as well for a spicy scramble!

Why stop there?

Make a thin layer of hash browns, put them in a Casserole dish, put the base on top, add cheese and melt in the oven for a hot dish.

Variety is the spice of life!

BAM! So many different taste profiles using the same delicious base ☺

Your welcome!

​

What are some of your favorite meal prep bases to use?

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Weight loss to get fit

I am currently a girl who is 5'6 and 133 pounds, i have been going to the gym everyday for the last 8 days and i find that if i don't go to the gym or eat healthy i get depressed and lose motivation to do most things that is why i started to eat good healthy food so i feel better. I think that eating healthy has really helped my depression so i just have to keep up with it and stay organized. My goal weight as of now is 115, i will probably hit that goal in 2.5-3 months if i work hard, i just can't let myself get unmotivated or else i will slip right back in to depression lol i gotta just take care of myself and feel better 🙂.

I do recommend that anyone who is depressed please try to eat healthy food and get out of bed and force yourself to do something productive because it helps a lot. Lets say you need a shower but have no motivation to get it done..force yourself to do it as well as cleaning your room and keeping up after yourself. When i'm depressed even the littlest tasks are hard so i sorta have to drag myself around to do things until i feel happy again and it works.

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Today is the day

I am starting this weight loss journey again. I have no excuses not to do it! I have all the tools I need. I have to do this for me not for anyone else. Yesterday, I went grocery shopping to purchase healthier food and last night I wanted fast food so bad I could taste it but I resisted, I made food from the groceries I bought! Small victory for me because normally I would have went out and satisfied my craving! My goals are to get healthier, stronger and faster! I used to love spinning and lost a lot of weight doing that and a combo of other exercises. I’m going back to that method and will add yoga to help with my sciatica issues. I wish everyone the best on their journey.

Height/ 5’2 SW/ 199 GW/ 150

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Day 1? Starting your weight loss journey on Monday, 01 July 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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Gut Health and Weight Loss: Everything You Need to Know

Gut health—we hear all about it. But did you know your gut health can affect your weight loss?

According to PLOS Biology, scientists estimate that you’re carrying around 38 trillion bacteria, which is 800 billion more bacterial cells than you have human cells. It’s so much bacteria, in fact, that it weighs about .44 pounds in the average male. But that’s not the only way your microbiome—a fancy word for the bacteria living inside you—affects your weight. You’ve probably heard that having “good” bacteria can help you stay regular, but the bugs in your body can affect your health—and your weight—in other ways, too.

10 Nutrisystem-Approved Foods to Lose Belly Fat

Read More

Here’s what you need to know about your gut health:

Gut bacteria affects how well your diet works.

You may have heard that the more fiber you eat, the leaner you’ll be: In fact, one study published in Science Daily found that for every 10 grams of fiber you eat each day, your belly fat could be reduced by four percent.

Here’s the funny thing: Your body can’t digest most of the fiber you eat. But, according to the review Cell, bacteria can—and the type of bacteria that feed on fiber could be the reason this nutrient helps you lose weight. One of these fiber-feeding bacteria is called Prevotella. In one study from 2018, published in the International Journal of Obesity, dieters with more of this bug in their biome lost five more pounds when dieting than participants with less of this bacteria swimming in their systems. And Prevotella is found in higher concentrations in people who eat high-fiber diets.

Gut bacteria can make you feel full—or hungry.

When we think about controlling hunger, we often talk about the signals our gut sends to our brain—your stomach tells your mind that you’re hungry, and you get peckish. But, according to Nature Reviews: Endocrinology, some scientists say that the relationship can also be thought of as being between your gut bacteria and your brain.

If your gut bacteria have more of their kind of food to eat, it could mean you’re less hungry. When scientists in a study published in The American Journal of Clinical Nutrition gave study participants a supplementation of prebiotics—nutrients like fiber that bacteria feed on—their guts produced more of a hormone called peptide YY, which is associated with feelings of fullness. Those participants giving their gut biome something to eat wanted less to eat—they had less hunger than those who didn’t consume the prebiotics.

The Nutrisystem Dining Out Guide

Read More

Okay, so what can I do to improve my gut health?

All this science is interesting, but this is the important part: How you can make your gut’s bacteria help you be healthier and lose more weight.

Here’s three things to do:

1. Talk to your doctor about safe supplementation.
   Don’t just ask about probiotics, but about prebiotics—these are foods, nutrients, and supplements that “good” gut bacteria like to eat, providing fuel for the bacteria so they can bloom in your belly. And, according to Diabetologia, they can help make things better: Studies have found that prebiotic supplementation has helped reduce diabetes, improves feelings of fullness and improved glucose response after meals.
2. Eat lots of soluble and insoluble fiber.
   Fiber comes in two types: Soluble fiber, the kind found in oats, blueberries and beans, can help keep your blood sugar stable. Insoluble fiber, found in vegetables, keeps your intestines moving, and is associated with better bowel movements. Both kinds will help your belly bacteria reach a good balance: Vegetables help improve the overall diversity of bacteria in your gut, while whole grains and other soluble fibers give bacteria something to snack on—which can help you lose weight, according to Molecular Metabolism.
3. Eat fermented foods.
   Yep, yogurt—but also kefir, sauerkraut and other fermented foods can help increase the diversity of bacteria in your intestines.
4. Avoid too much sugar.
   Not only is sugar high in calories and low on nutrients, but it can also upset the balance in your gut. The more sugar you eat, the more bacteria your body produces that can process the sugar—meaning more of this “bad” bacteria and less of the “good” stuff. And that bad stuff, according to Cell Reports, increases your susceptibility to metabolic disease—like high blood pressure, diabetes and obesity. Deny those bad bacteria their food source! Trade in added sugars for natural sugars from fruit, and watch your good bacteria bloom—and your weight loss goals blossom.

The post Gut Health and Weight Loss: Everything You Need to Know appeared first on The Leaf.

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Advice with trying to lose weight when you have a history of eating disorders?

Really sorry if this is the wrong sub to post this in but:

I (20F) struggled with anorexia and bulimia in my teens to the point where I became severely ill. I'm pretty much recovered now, but I know that formally disordered people can still be quite volatile around restricting food/exercising etc.

I've recently gained some weight due to poor eating habits and kind of giving up my exercise routine - about 15 lbs. I'm not overweight but the change is noticeable and I'd like to drop the excess, especially since it's mostly around my belly and I'm really uncomfortable with how chubby I look currently. The problem is, I'm worried that restricting my calories/exercising more might send me into a relapse.

Does anyone have experience with navigating healthy weight loss when you have a history of EDs?

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