Fallen off track and trying my best not to be upset with myself.

Hello everyone, I hope you're having a wonderful Friday.

I started my weight loss journey in August of 2018 with a goal of losing 40 pounds (about 18kg) and was making steady progress until January of 2019. I sustained a knee injury-my right knee is prone to spraining, and have gone completely off the rails with my diet and exercise since it happened. I know regaining 5 pounds out of 20 doesn't sound like a lot, but how do you ladies, gentlemen, and non-binary friends return to diet and exercise after a bump in the road? I'm really upset with myself and it's causing me to fall deeper into my old habits.

Thank so much for reading and have a lovely weekend!

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I lost 2 pounds in one week using the CICO method and MFP

Just a little background,

I lost 100lbs a couple years ago and had been maintaining around 160 for a good year. I was 264.3lbs at my heaviest. I am a female, 5'9, and I weighed myself last week at work and I couldn't believe it. I was up to 184.2lbs. Since I've lost weight before, I knew I was capable, but each re-start attempt becomes increasingly difficult. I've been trying to get back at it for months, but I just couldn't stick to a routine. Something clicked inside me when I saw those numbers. I feel like it was my promise to myself that I would never be over or close to 200lbs again. I downloaded MyFitnessPal when I got back to my desk, calculated my TDEE, and set a deficit. I haven't exceeded my daily calorie count for the past 7 days. Today marked a week, so I weighed myself again on the same scale, with the same amount of clothing, and at the same time of day.

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TWO POUNDS!

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I know it's not much, but it's good for a week, right? And I mean hey, any pounds lost is still pushing me in the right direction. It feels amazing to see the progress line on MFP go down, and I can't wait to see my future progress. I guess the point of this post was to share my excitement, but also to encourage my fellow loseit redditors to keep going. Weight loss is so hard, and we as humans crave instant gratification, but Rome wasn't built in a day. Weight loss is a slow and steady process, but the journey is well worth it in the end.

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Thank you for listening. It feels good to be back on the path to health again :)

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F, 5'2 215-240 lbs: I feel bad I gained 25 lbs in seven months

I went through a lot of changes that got me to let my body go. I am taking medications for my schizophrenia and during the three years and eight months of taking meds I gained 75 lbs (180-255). Two years ago I focused too much on losing weight and I admit it took a toll on me since it's all I think about. I managed to go down to 215lbs. During new year I let myself go. I steadily gained weight and going to the scale scares the beejesus out of me until three days ago. I found work online so I focused on that, too.

I feel bad, but I feel much better than I don't obsess about weight anymore. Now I got back to herbalife shakes as a way to control my weight because it's so hard to choose healthy food at home. It took my mind off calorie counting. It's been one week of herbalife shakes and I lost 2.6lbs. it's much slower compared to before because when I was in high school I lost 5lbs a week. Now I'm medicated even losing a goddamn pound is hard.

Just want to put my story out there so I may be a successful weight loss story of a Schizophrenic. 😂

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Should I exercise? If so what should I do and how much? Been losing weight via food for 3 weeks & thinking of stepping up my game.

I’ve been eating at a 500-calorie deficit and in the last three weeks I’ve lost somewhere between 3-4 pounds so far, amount depends on what time of day I weigh myself (I weigh less in the morning, it fluctuates). Importantly, I’ve been paying close attention to both what I eat and how much I eat, with a special focus on getting lots of protein so I don’t feel lightheaded. I don’t always eat perfectly but I’ve been hitting my calorie goal more often than not. At my worst lately I’ve eaten at maintenance for a day.

I’ve also gone swimming a few times. I like swimming so it’s not hard for me to tell myself to do it. After I swim I tend to allow myself to eat up to half of the calories I burned swimming as long as I haven’t already gone over my amount for the day.

So for example, yesterday when I went swimming for 25 minutes I had about 250 calories left in my budget. I logged the swim as 20 minutes because I know that people overestimate calories burned in exercise.

A 20-minute leisurely freestyle swim for someone my weight (184) burns around 200 calories. I then allowed myself to eat my remaining 250 calories for the day, plus an extra 100 since I had gone swimming. My tracker showed that due to the calories I’d burned swimming, I actually came in under my deficit goal for the day by 100 calories. If I’d only been looking at food, I would have been over by 100.

It may help to know that I also had a craving for the particular food that put me “over” the limit, and had I not gone swimming, I probably would have ended up eating it anyway.

Anyway, I’m wondering if I should make it a goal to swim regularly. I’d like to do 2 45-minute swims on the weekend and maybe an extra 20-30 minute swim during the week if I can fit it in. I’m planning to keep using my same approach where I only eat up to half the calories I burn in swimming. (I track everything as sedentary by default.)

I’m also wondering if I should be doing strength training. That would be something I’d actually need to push myself to do. It would just be some basic calisthenics because I am out of shape. I don’t really have a desire to do it, I’ve just read that cardio + strength training is better for weight loss than cardio alone.

Please advise, thanks!

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19 lbs down - Thoughts on the first 2 months

So I stepped on the scale in early May and I weighed 249 lbs. I'm 40, male and 6'4", for reference. It's the most I've ever weighed. It scared me a bit because I knew the next time I weighed myself I'd probably be 250 or more. I thought I'd give some thoughts about what I've done - maybe it will help some people.

I started tracking in MFP on May 12. I started weighing myself every day at the same time. Every day I would record my cals and weight in 3-Suns Adaptive TDEE Spreadsheet. If you've never heard of it, it's a spreadsheet where all you do is enter your start date, your starting weight, your goal weight and your goal weight loss per week at the top. Then you just log calories eaten and your weight daily. It uses that information to calculate your TDEE and to tell you how many calories to eat to meet your weight loss goal. I highly recommend you use this spreadsheet.

Here's a picture of what mine looks like after 2 months.

A few things to notice:

• If you miss logging a day, that's okay. The spreadsheet compensates for it. You'll notice that I never weighed myself on weekends. The reason is because I weigh myself on a scale at work.
  
• Column K gives you your average weight and calories for that week. I tried not to pay attention to daily weight because it swings around so much. The weekly average helped me avoid worrying too much about staying the same for too long. You will also notice that the spreadsheet reports your Current Weight as the average of the current week, not as what you weighed yesterday. So for me it says my current weight is 230 lbs even though my scale showed 228.5 yesterday.
  
• Column M gives you your calculated TDEE. To be honest my TDEE was a lot higher than I thought it would be. I thought it would be around 3000 based on my size and activity level but it is closer to 3300 or 3400. I had read that the spreadsheet takes about 3 weeks to get your TDEE right and that is about what happened with me.
  
• At the end of each month, on the far right side, the spreadsheet gives you a nice summary of your average weight loss per week, how much you lost that month and how many pounds until your goal weight.
  
• You'll notice my calorie intake is all over the place. One day I only ate 1846 cals and one day I ate 3500 cals. My goal has been 2400 cals per day but rarely do I make that exactly. This goes back to what I said above about being more concerned with averages than daily stats.
  

Ultimately, this spreadsheet helps me know where I'm at but the reason I'm losing weight is because I drastically changed my diet. I cut out all soda and snacking after 8:00 pm. I used to think nothing of going up to the vending machine at work and getting a snickers at break. I realized a medium Oreo Concrete Mixer at Culver's is 960 calories (!!!) and had to cut them out completely. Before May 12, I can't remember the last time I actually felt hungry. I ate stuff out of habit, not because my body needed it.

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buying a food scale- hoping this is the start

i've been not caring so much about my weight lately after constantly being self conscious about it- the lack of anxiety about how i looked was great until last night, i laid down and realized that my stomach wasn't really flat when i laid down anymore. that kind of broke me.

i'm so terrible about holding myself accountable and actually doing good things for myself. i really wanna get my ass into gear and start working on my body. i know self consciousness isn't always something that can be solved with weight loss but i hope this is a start. i'm going to start tracking my calories just to see what i'm doing to myself and start making changes.

please wish me luck. i'm nervous about betraying myself.

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Metabolism and RMR - a snapshot of my RMR over 4 years

Hi all,

In 2015 I lost approximately 45-50 pounds, rebounded by ten, and have more or less maintained. I started at 185, dropped to 135 or so, and now am 145. I am 5ft6" and female. Like most everyone else here, my weight loss was a function of CICO and exercise, but I didn't pay close attention to nutrition or macros. I also went a little weight obsessed, and dramatically reduced calories over three months as I got closer to my goal and (I believe) royally screwed up my metabolism. In 2016 I got my first RMR test at a medical facility, which confirmed my metabolism was extremely low compared to others at my age and size. I was devastated and committed to increasing my RMR. I am a person who plans dinner while eating lunch; maintaining at 1100-1200 (RMR plus activity) was just not going to cut it for me. I read about reverse dieting and slowly increased my calories for two to three weeks at a time. I traded 50% of my cardio for free weights, and I enjoyed food at every major holiday.

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In fall 2016 my RMR was 950. I was 136lbs.

In spring 2017 my RMR was 1050. I was 140 pounds.

Yesterday, July 2019, my RMR was 1296. I am 40 years old. I weight 146.8 pounds as of this morning. (Note: I've gained weight in the last two months as I've been sidelined from an injury and unable to work out. I'm starting a "cut" to get back to 135-136 where I'm happiest.)

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So, the moral of the story is don't stress about your metabolism if you think you've screwed it up. Get a true RMR test to help you really understand where you are at. Calculators capture about 70% of the general population according to a journal I read, but the population of folks on this reddit board may be a self-selecting crew of career dieters and so it's worth the effort to get tested as you very well may be in the 30%.

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Once you have your RMR - DO NOT SEVERELY RESTRICT CALORIES! The dream is to get to 135 and have an RMR of 1900. That is my goal, and so I will continue to reverse diet and lift weights. Slowly maintaining, marginally gaining, and dropping a few pounds until I can maintain on a 2200 calorie diet (RMR plus "lifestyle calories"). I dream of the day when I can go on a two week vacation and not panic that I'll return 8 pounds heavier.

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I plan to accomplish this by eating my RMR +100 calories while I lose, and then reverse by adding 50 calories a week until it's clear I'm at a maintenance level. Then gradually increase by 50 calories a week for two weeks, maintain, and increase again, until I'm up about 4 pounds, then restart the whole process again. I think I'll get there in about two years.

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I wish for all of you a steady journey to your goal weight, and then a top 1% RMR :)

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