Monday, July 8, 2019

NSV: Ran 50 miles

First, stats 22 year old M, 5'11 SW: 220 CW: 168. I took a different path through this weight loss thing. Everyone here says diet is way more important than exercise to losing weight but I love eating, and I wanted to see if I could lose weight through exercise only. In college, the freshman 15 became the freshman 40 and I realized on vacation when I couldn't keep up with a 70 year old on a hike that I was pretty out of shape and overweight. So I started running. At first it would be run a mile walk a mile then run another and these miles would be really slow. But I ran 6 days a week and slowly pushed myself further and further. After4 months my long run on Saturday got up to 15 miles. After 6 months I was able to get to a 50k, albeit very slow. Yesterday, I ran for 11 hours 6 minutes and finished my first 50 miler. I cant walk right now and am in excruciating pain. But I still can't believe that I went from struggling on a 10mi hike to running 50 mi and wanted to share my accomplishment with other people. Strava pic for proof: https://i.imgur.com/uKrTzBw.jpg

submitted by /u/sheel44
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2xLiifX
Posted by at No comments:
Labels:

Cheat meals are killing your progress

I think most of us when we start dieting or weight loss, we automatically result to the “food deprivation” mentality where we only stick to healthy (and usually bland) food.

This mentality will kill your progress.

It will lead us to think that we can have a cheat meal at the end of the week/month but all that is doing is telling your brain that your current way of eating isn’t sustainable and you need a cheat meal as a form of motivational boost. This is unfortunately the reason that most of us put on weight after we lost it.

The way to truly approach it is to eat in a way that you are happy and satisfied with for the long term. Eat in a way where you’re consistently satisfied and not have to resort to a cheat meal to continue dieting.

At the end of the day, the key point isn’t to diet but rather it’s to change your lifestyle and relationship with food.

submitted by /u/trip_dip
[link] [comments]

from loseit - Lose the Fat https://ift.tt/32ps5q2
Posted by at No comments:
Labels:

Day 1? Starting your weight loss journey on Monday, 08 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.

submitted by /u/AutoModerator
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2XQZLx8
Posted by at No comments:
Labels:

I’m not confident anymore.

I joined this sub a few weeks ago because I know that I need to lose weight, yet I keep putting it off and making excuses for myself. I slowly realized I was gaining weight months ago, however today I realized that no matter what I wore or how great my makeup looked I still didn’t feel “pretty” due to my weight gain. Before, I was always excited to wear my favorite clothes because it made me feel good about myself, but today I had the realization that I haven’t felt that feeling in a long time. Every time I put on clothes I was excited to wear before, I see the differences in what it used to look like on my body compared to now and it has made me extremely depressed and frustrated at myself. I didn’t realize just how much my current lifestyle has changed me and the way I think of myself and I’m motivated to change it, if just to get healthy and get my self confidence back. I’m tired of looking in the mirror and hating the reflection and I think I’m more than ready to start my weight loss journey.

As someone who has never done this before, can you offer any advice/tips for beginners?

Thanks for reading, sorry for the large text block.

submitted by /u/kaleiiii
[link] [comments]

from loseit - Lose the Fat https://ift.tt/30kfClq
Posted by at No comments:
Labels:

Sunday, July 7, 2019

[Daily Directory] Find your quests for the day here! - Monday, 08 July 2019

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

Interested in some side quests?

Community bulletin board!

Need some questing buddies?

If you are new to the sub, click here for our posting guidelines

submitted by /u/AutoModerator
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2XT6bvN
Posted by at No comments:
Labels:

Giving up...

...On deadlines.

This week, I used a couple of vacation days so I could spend the Fourth of July (U-S-A! U-S-A!) with family, away from the stress of my PhD, finances (read: grad student salary), medical issues, and yeah, weight loss. I've been pretty religious about <1400 per day since December, and successfully lost a little over 50 lbs in the last 7 months (progress pics when I hit my goal, I promise). I'm now a healthy-ish ~154 lbs at 5'9 (still got a whole lot of strength training and a fair bit of weight loss ahead of me). But this week, I didn't restrict. At all. My average calorie intake was a smidge under 3000 (including A LOT of guesstimates for deep fried turkey, ice cream cake, and wine), meaning I probably gained a little under two pounds in the last four days (according to my scale, about five pounds, but water weight is a cruel mistress).

The strange part? I feel fine. A month ago I would be in tears, thinking how I was a failure, how I had given up, how it was pointless, even trying to calculate the number of days I should try to skip eating to make up for it. But you know what? I like the way I look. It feels so crazy to read that, even now... but, for the first time, I find myself attractive. I was wearing a two-piece swimsuit today for the first time since junior high school and thought to myself, yeah, I look okay. My arms have flab, I have a tummy (sorry, that word makes me cringe too), and my jaw isn't half as defined as I want it to be. But I'm healthy. And I'm happy. And, okay, this one's a little weird, but I don't avoid looking at myself in car windows anymore. And the two pounds gained? (1) Totally worth getting to overindulge in fancy Portuguese wine and fresh bread with my fun/crazy/functionally alcoholic aunt (we've all got one) and (2) basically means an extra couple weeks of dieting. I've heard people on this sub say, thousands of times, that weight loss is a marathon, not a sprint, but I think this is the first time it's really set in for me.

Letting go for a weekend does not mean giving up. I am not defeated. I am perfectly normal (with maybe a smidge less willpower in resisting thin mints than I should have). Most importantly, I have the time and the patience (and even occasionally the determination) to work towards the healthy body and mind that will sustain me for the rest of my life. I will keep tracking calories. I will keep measuring my progress with my scale (mostly 'cause I don't own a tape measure). I will keep working towards the target I set for myself.

But I'm giving up on the semi-arbitrary deadline I chose on day one, back when I thought that dieting would be as easy as replacing added sugars with watermelon squares (kudos to those of you who can do it, but it's not me). If I don't weigh 134 lbs by October 16th, then that's what I'll weigh by November 16th. Or December 16th. I'm going to try to stop living for weight loss, and instead make weight loss (and later, weight maintenance) a part of my life. Am I still nervous that this setback will be hard to recover from? Absolutely. And maybe a part of me will always feel like weight gain is the beginning of the end of this horrible, terrific journey (God, I hope not). But if weight loss really is a marathon, then maybe it's time to pause and realize that a water or bathroom break at mile 12 doesn't mean throwing in the towel... and that when you say you just finished a marathon, nobody is going to care whether your final time was 4:24:00 or 5:28:00... they're all going to be quietly wondering whether they'd have the fortitude to carry on for 26 miles at all.

Even though today I'm the heaviest I've been in two weeks (not even Happyscale is bothering to cushion the blow), I'm proud of me. And I'm proud of all of you too (not least of all because you made it through this wall of text). Because for those of you who want to break the finish line ribbon that is this weight loss marathon (let me know if the metaphor is getting old), you're doing great! But for those of you gasping and sweating at mile 17, I'm right there with you, ready with a (zero calorie) sports drink and the confidence that the finish line is just around the corner.

submitted by /u/rhinowithahat
[link] [comments]

from loseit - Lose the Fat https://ift.tt/30iuLno
Posted by at No comments:
Labels:

Questions about weight loss

I’m currently 26 years old. I am a 5’3” 210 lb male.

Background: I have been eating way cleaner than I ever have before. I stopped doing weird diets like Keto, as I cave to stuff I’m not supposed to do.

I started just eating healthier and using a day or two a week to eat like crap. So far I’ve lost 10 lbs in the last 2 months.

I started recently going back to the gym and remembering how much I loved it back when I was a fit teenager. So far I’ve stayed around 1700 calories a day. I was wanting a couple opinions/answers for questions I have.

  1. I’ve been thinking about upping my calorie intake, but hitting the gym hard. For example:

Mon- whole upper body/cardio Tues- cardio Wed-whole lower body/cardio Th-cardio Fri-cardio Sat-whole body/cardio Sun-rest

My thinking is if I gain more muscle mass my Metabolism will increase and burn more calories. I’ll also be eating clean. My main sources of fat are all limited to healthy fats and just limited in general. Moderate protein and high carb. All food will be high quality, except for some days and meals that will have some fast foods. Basically my diet will stay about the same, except the calories increased to produce more muscle mass.

  1. What are some different grains I could be eating?

We all know whole grains and wheat blah blah, but what grains are out there that are high quality that isn’t brown rice or something like that? I want more variety.

  1. I need some tips for simple recipes that can be a single dish or meal prepped that’s healthy. And when I mean simple, I mean 4 big ingredients or less (not including flavoring ingredients)

Question number one is my main one though. It makes sense in my mind, but maybe someone more knowledgeable can explain why it’s a bad idea.

Thanks!

submitted by /u/Notpaulblart1992
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2xKzvpP
Posted by at No comments:
Labels:
Subscribe to: Posts (Atom)