Very tall man- eating enough calories?

Hi friends! I’m new to this sub, so my apologies if the question has already been asked!

My partner is 6’8 and around 325lbs. We have been kicking ass at the gym and lifting heavy, and his muscles are definitely more defined than when we started 6 months ago. However, he really wants to lean out (GW is 285). I worry that he doesn’t eat enough for being such a tall man- we sometimes each too much on the weekend, but on a typical weekday, he eats what I eat, rounding out at ~1500 calories. I think this is too severe a deficit and might be impacting his weight loss goals. Any other tall guys out there experiencing this? Any advice? Thank you!!

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SV/NSV Tried to at least maintain on vacation and actually lost a few pounds!

Last week I went on vacation for 8 days from Friday to the following Saturday. I was at 300 lbs when I left. I kept up my logging and did my best to stay on my 16/8 fasting schedule. I spent a lot of time in the pool and did a lot of walking around while on vacation. My goal was to maintain and not gain while I was gone. I did even better! I dropped under 300lbs for the first time in nearly 19 years. As of this morning I am down to 291 lbs.

After dropping nearly 115 pounds in just over 11 months, I've never felt better as an adult. Just some advice for those of you on the same journey:

DON'T GIVE UP!

It is difficult to completely re-calibrate your body and your mind at the same time. For a lot of us, weight loss is just as much or more mental than physical. The physiological aspects of it are widely known. If you eat less calories than you burn off, day over day and week over week, you will lose weight. It is that simple, but simple is not easy. The mental part is figuring out why you are overweight in the first place. Re-orient your attitudes toward food. Don't use food as a coping mechanism or a drug. By all means, have a coping mechanism. We all need one, just make it a healthy one.

Some practical tips from my own experience:

-Give up the sugary drinks. Before I started this, I would easily down 2 or 3 42 oz sodas a day. That's nearly 1000 calories, just in drinks! I switched to zero-sugar or diet sodas and water with a no-sugar flavoring and just by doing that I lost about 10 pounds in the first month.

-Stop snacking out of boredom. On previous road trips, I would eat just to pass the time while driving. Not this time. I didn't even bring any snacks in the car.

-Eat fresh fruit. I love munching on fresh fruits. Grapes and strawberries are my favorites. They are filling and relatively calorie light for the volume. For instance a 1 ounce serving of chips is about 150 calories. 150 calories of strawberries is right around a pound!

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I feel like an absolute failure.

25-Female-Hispanic-About 5'4".

Brief Background:

Overweight for most if not all of my life. Family history of obesity/cardiac issues/thyroid issues/diabetes/basically everything. Grew up in a Hispanic family where every family reunion was an opportunity to let me know how fat I was. A lot of body dysmorphic type issues. I'm also a butch lesbian so I have some self-esteem issues having grown up being compared to my feminine, thin, and pretty younger sister. My mom was the chubbier one between her and her sister and to this day, in her 50's, she is still obsessed with her weight. My relationship with my body is modeled after what I have seen her do with hers.

More Detailed Background:

In January 2015, I was reviewing pictures from the previous holidays with my family and was incredibly unhappy with how HUGE I looked. I weighed myself and was shocked to see the number: 225lbs. I then began my official weight loss journey. I started with a weight loss clinic my mom had told me about. I did it for about a month and a half. I lost about 20 lbs but was rather unhappy with the program as it was mostly focused on appetite suppressants and things that made me feel weak and hungry rather than fit and strong. We are at about 205 lbs at this point.

I then began researching workout programs from home as I was embarrassed and self-conscious about going to the gym. I started with the P90 program offered by Beach Body. It was pretty awesome. I did my 90 days and got down to about 185-190. The difference between that and those holiday pictures was pretty great. I also dropped down shirt sizes from men's XL to men's medium-ish.

Now realizing my love for High Intensity Interval training, I decided to try out P90X3 which advertised itself as quick 30 minute workouts that gave you everything you needed. It was incredible. I had never felt so strong, fit, and capable. I dropped to 168 lbs. I could wear a men's small. I had never felt more proud of myself.

Then life happened. I graduated with my Bachelor's degree in May 2015. I finished P90X3 in August of 2015, right when I started graduate school, living away from home for the first time, and serving at a chain restaurant. You can probably guess where this is going. Within the first year of grad school/working at a restaurant/living on my own I gained back about 20-30lbs. The last 10 pounds kept coming on and off for the next two or three years. I started and stopped working out a few times. Started and stopped diets. I could never really get myself going again.

I graduated with my Master's degree in December 2017. I got a job at a homeless shelter that had me working/playing with kids all day. I maintained the ~200 lbs basically from January 2016 to about March 2019.

I think things skyrocketed in the last few months. I started a job that seemed really exciting at first but then ended up absolutely killing my spirit. I quit without notice or another job lined up and questioned everything about my life and future. This was in May of this year. I don't know how much I weighed at the time but I'm going to guess somewhere around 205-210.

Today:

Now we are in July. I have a job offer but may not start until the end of this month, maybe beginning of next month. I have been sitting at home every day except for when I am able to convince myself to go to the gym or go on a walk with my dog.

I decided to weigh myself today. 220.4 lbs. I lost it. I cried and cried and cried and cried. How could I not have noticed? How could I have let it all come back? How did I sit around for the last two months and not have taken advantage of that time to lose weight?

I'm devastated. I don't know what I want from posting this. I guess I just needed to get it off my chest. I know I can fix this it just seems so much harder right now than ever before.

I'm going to my cousin's wedding this weekend and I am terrified of all the comments and looks I'm going to get. I'm sure someone will ask me what happened. I won't have an answer. I failed.

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My CICO Journey is Five Years Old, Today -- I have Gone Boldly Where I had Never Gone Before

GO BOLDLY

On July 9th, 2014, logged my breakfast in MyFitnessPal. It was a struggle to get it in there and time didn't permit me to get the rest in there. But it did get me started and I was determined to get three full days in the log that week as was my goal. I accomplished that and each week got better and easier.

Courage wasn't the lack of fear or obstacles. Courage wasn't lacking respect for fear or pretending the obstacles aren't there. Courage was dealing with them.

WITH HUMILITY

There's a certain humility I had to have to put on my shoes and get outside and walk for 20 minutes for no purpose at all, except that it was good for me to do it. Twenty minutes in a 1440 minute day wasn't going to matter and I have better things to do. But I put on my shoes and stepped out that door and walked for twenty minutes -- and did it again a few times a week for the next weeks -- and that habit has grown such that I am in the habit now of working out and have trekked hundreds of miles and worn out several pairs of shoes.

A sugar packet or a spash of milk in my coffee isn't going to help when I burn 2500-3000 a day. But in starting the process of weaning myself off of sugar and milk in my coffee, I also put the rest of my day on notice that things were changing. As I learned more about logging calories, I learned that these humble sugar packets and milk splashes amounted to over 160 Calories a day saved. A calorie saved is a calorie earned.

GIVE TO GET

You people here in /r/loseit-land and in my local weight-support group (TOPS Chapter MA 0081 Dennis) have held my hand through this, and I have held yours. Today we hold an election that will replace me as leader of my TOPS chapter: my two-years is my term limit by rule and someone else must take over. I was the Massachusetts State King for 2015. I have lost 115 pounds with MyFitnessPal, almost all of that in TOPS (I joined during my weight loss and TOPS only counts those pounds).

It was I who counted those calories, walked those many miles, and made individual days and walks into streaks and habits of behavior; however, it was you who held my hand, heard my struggles, and shared your troubles and together we supported one another. We did this together, you and I, and so it wasn't lonely. When it might have felt like a worthless or fruitless endeavor, you were there to remind me that in our daily frustrations we were doing something, and we were doing it together.

KEEP GOING

The answer to a splurge or binge, to a rough weekend, to a bout of regressive behavior, to invading relatives or a week where self-control became too far out of reach was and will always be to keep going. This 1943 paragraph has become the maxim: If you're going through hell, keep going!

Someone once asked a man how he was. He replied, “I’m going through hell!” Said his friend: “Well, keep on going. That is no place to stop!” If you seem to be going through the deep waters of physical anguish and cannot for the moment seem to gain the understanding which binds the strong man, keep on going. ^source

Life is not placid. We humans are evolved problem-solvers. We won't sit still for long; it seems we'll make our own drama if we don't have enough. To succeed at this, we need to anticipate that some thing at some time will throw us off course and that we will need to repoint our ship and sail again toward our destination.

BE A STUDENT

I have learned so much in all of this. What I can't do is transfer that so that someone just starting knows what I know. I can help them learn it too, but they need to have a context and that context is going to be in their life. It's going to be that thing that happened to them today, where I can shed a little light from my experience. I know this only because that's what happened for me.

I had a weight problem that affected a task at work and in a moment of humility, someone shared their before-and-after photos with me and showed me a way. That was six months or more before my first log entry, but that was the genesis of this particular effort.

THANKS FOR FIVE YEARS

I'm famous for a few things that nobody cares about.

I discovered Comcast blocking barbershop quartet music uploads and that episode launched over a decade of movement involving millions of people that they called Net Neutrality. I was the patient one of Net Neutrality but I wasn't alone. We did what we did together and we did great things.

You guys here in weightlossland have given me a kind of fame. I think you've elevated me to be a beloved uncle or something. I sure love that a lot, and I love you for doing it. I like my Net Neutrality fame but I love this more.

My goal is to continue. This isn't the end of anything, but it's a continuation. Healthy is a forever endeavor. I learned that here. I've learned not to put expiration dates in any of my goals.

My health is not my own, but it's my responsibility. If I've receive a gift, I didn't create it, but it's mine to care for. If fortune turns and my diabetes comes back, I will make the best of it. I'm not proud of my health, but I'm proud of my efforts. The health is somewhat gift, the efforts are my work toward putting me in the path to get that gift and to maintaining it as well as I can.

Thank you, /r/loseit, for five years of doing this weight-management with me and letting me do it with you.

^{♂56 5'11/179㎝ SW:298℔/135㎏ CW:183℔/83㎏ [3Y AMA], [1Y recap] MFP+🚶🏋+TOPS}

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Day 1? Starting your weight loss journey on Tuesday, 09 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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I’ve got the physical science of losing under control - it’s the emotional on the journey I need help with

I’m really obese, about 130kg, 5’10, female. I know the science of losing weight, what, how and why different plans work, etc and how exercise fits in.

What I struggle with is when I start losing I don’t like it being noticed. For example, being told, even after dropping 10-15kg “...dropped some weight, you’re looking good...” and variations of. As soon as it is noticed I start eating crap once again and add back what I’ve just taken off. I’ve never been in my correct weight range whole life. I don’t advertise that I’m losing or attempting to lose.

I’m not comfortable with, even at my age of almost 50, the thought of looking good or being noticed.

Where should I turn, what should I read, any suggestions? I do have bipolar that is pretty much under control with meds. If I’m having a small depression I don’t even think about weight loss etc, just get through it. I’m stable/normal mood at the moment and have been for a while.

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Weight loss and strength training

Hi LoseIt!

I'm a F 28 that lost almost 50lbs since the end of February but, like a lot of people here, I still have a lot to go. I started with a BMI of almost 42 and manage to bring it down to 33.4 so far. Nevertheless I'm still obese and my first goal was to put my BMI under 30 before September when I will be going to Japan for vacation. Everything was going perfectly fine (I'm doing CICO) until last week when I got a PT to give me a training plan that incorpores strength straining (before I was doing mainly cardio with a couple of machines here and there). I know it's normal that the weight loss kinda stops but it's heartbreaking to see the scale almost not moving when I'm still pretty fat. I'm going to see my doctor today but he is a very tradicional guy, so I'm guessing he will tell me to stop strength and keep going with cardio.

​

Should I keep going? When did you start to see progress again after a stop like this?

​

Some random stats: I'm 5'3, SW 239lbs, CW 191,1lbs

Progress Pic

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