Weight has stalled for a month now...need advice!

Hi everyone, just looking for some advice if anyone can help. In February I weighed 287lbs, started MyFitnessPal and stuck to my calorie intake, didn’t do a whole lot of exercise to be honest, mainly built up my steps marching on the spot and jogging in place at home. Four weeks ago I weighed 247lbs (40lb weight loss) & I started to go out for daily walks. I would be a fast walker and my heartbeat gets high and I sweat so I feel like I’m having a proper workout. But the thing is, doing that daily for a month, I’ve only lost 1lb and I’ve been sticking to my calorie intake that MyFitnessPal has recommended - 1550 calories. It’s so frustrating that doing all the exercising I’m doing, sticking to my calorie intake daily that I only lost 1lb! Can anyone see anything obvious I’m doing wrong??

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Day 1? Starting your weight loss journey on Sunday, 14 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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Advice for someone not in control of meals

I'm an undergrad student at college, just finished my freshman year in May, and I've been home for the summer since. I'm required to be on a full meal plan when I'm at school, and it's pretty difficult to find consistently healthy foods at the dining hall. I did my best last year, but it was a struggle and more often than not I had to compromise and eat whatever was there, which wasn't always, like, spinach and quinoa lmao. I gained about 10 pounds over the course of my first year, and probably would've gained more if I hadn't been exercising nearly every day.

Now that I'm back home, I'm able to eat more fruits/veggies as my snacks, but I'm still not in control of my meals. My mom cooks my family's meals and even though I'm technically an adult, I can't choose what I eat here. I'm really grateful to my mom for cooking for me and I love her food, but it's not exactly diet-friendly. We're Filipino and it's very carb-heavy—I eat rice (white) at least once a day, usually twice. It's just part of the meal, and I'm not allowed to refuse it or else my mom gets upset or accuses me of trying to starve myself.

I guess I'd like to know if anyone has any advice for maintaining a healthy diet which also supports stable weight loss when you don't have much control over your diet. Food is such a crucial part of health/fitness and I really want to start making some long-term changes, but sometimes it feels impossible or like I can't start until I graduate and move out of the house. Thanks for any feedback!

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First post in several years. I'm back.

Hi there, LoseIt!

Several years ago I used this community pretty frequently on my old account and it was absolutely incredible. I lost 60 lbs and learned so much about diet, nutrition, and fitness that I've — mostly — kept it all off since 2014!

I'm back, needing to recommit to weight loss and I remembered today how instrumental this sub was several years ago for me, and realized I need to resubscribe and begin posting again.

Now, the reason I need to come back is, while I've mostly been able to keep the weight off with only a little fluctuation, I have a circumstance which is changing the way my body functions and thus the way I store, burn, and manage weight.

Several years ago, I was in college and had gained a decent amount of weight on top of being a chubby adolescent. I was at my biggest, and after years of having horrible, horrible, body issues, I used this sub to really commit to weight loss.

I lost 60 lbs, began a healthy workout routine, got in great shape and was running 5ks. For the briefest moment in life my body issues seemed to go away.

Shortly thereafter, they came back. The fact that I was constantly working on and honing my body was extremely stressful and I suddenly felt trapped, as I had before.

Where before, I felt trapped in a body that I hated, now I felt as if I was balancing on a razors edge, and if I stopped my training and dieting for even a second, my new found happiness would all crumble away. The disgust I felt in my body went from a present feeling to a threat, that I never felt would go away. I needed my body to be the best it could be, but the effort and work was killing me, and it would never be enough to address the root issue I had with my body.

About this time, I realized I was transgender.

While weight and diet were obviously factors in my discomfort in my body, my true cause of hatred for it was that my body was all wrong to begin with.

About 9 months ago, I started gender affirming hormones which — let me tell you — throw your appetite for a loop.

In addition, you store weight completely differently. Different foods affect you differently.

The coasting I did with my previous dieting skills were no longer enough. I was gaining weight, losing muscle and my proportions were all out of whack.

So I'm back. And I'm very excited to get started.

My first NSV was that today I stayed within my calorie goals on my fitness pal, and had a really stellar workout.

Today is the first of hopefully many.

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[Daily Directory] Find your quests for the day here! - Sunday, 14 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.

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Daily journal.

• [Q&A] "I have a question."
• [Day 1] "I am starting my weight loss journey."
• [SV/NSV] "I have an accomplishment to share."
• [24hr Pledge] "Today I am going to..."

Interested in some side quests?

• [Motivation Monday] Share some motivation, get some motivation.
• [Tantrum Tuesday] Need to vent? People getting on your nerves?
• [Weigh-In Wednesday]
• [Track with Me Thursday] Did we just become best friends?!
• [Free Talk Friday] What's on your mind?

Community bulletin board!

• [Running with Loseit] Run with losers. Avoid arrows.
• [Maintenance Monday] Lost it? Work on keeping it.
• [Wecipe Wednesday] Swap and discuss recipies!

Need some questing buddies?

• [US Accountability Challenge]
• [EU Accountability Challenge]
• [Travel to neighboring communities!]

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

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My BMI is at 33 right now and I need advice.

First time poster here.

Sorry in advance, English is not my first language.

So, anyway, I'm female, 25yo, 5'5/166cm tall and weigh 202lbs/92kg.

I need to lose at least 70lbs/31kg and I need to start NOW. I just don't know how - like everybody in my generation I of course know how to use Google, yeah, but tbh it's so much information and so many different ways that are supposed to help that I'm completely lost - and, if I'm really honest, I'm scared af.

Mostly the weight comes from the cortisone treatments I receive for my asthma every year (since I was 13? 14? something like that), my inability to resist the following cravings for food, food and more unnecessary food and of course the lack of exercise, again a result of the asthma - it feels a bit like a vicious circle, I can't really work out bc of asthma, asthma gets worse the heavier I become...

Several years ago I was also diagnosed with BPD, my biggest worry concerning BPD and weight loss is that I tend to get addicted to any kind of self-harming behaviour very, very fast, which means that CICO might not be the best option for me - but then again, is there any other option? Do we have fellow BPD people here with similar problems that could give me advice on how not to turn wanting to be healthy around into self harm?

I'd be happy to read about your experiences. Thank you in advance.

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NSV I didn't finish my fries

Long story coming and I am on mobile so bear with me.

23M 6' 0"SW:250 CW: 230 GW:190

Back in February I had a pretty bad skiing accident and ended up with two fractured vertebrae and it was the most painful thing I have ever experienced in my life emotionally and physically. It was essentially 12 weeks of excruciating pain whenever I would move in the slightest and I ended up watching countless movies and TV shows while on disability at work. I had always been athletic but have been out of college and working for almost two years now and definitely knew I put on some weight when I stopped playing basketball in school.

It finally hit me just how much I had gained through my spine specialist appointments where they weighed me and I was up to 250 lbs. Never knew how much I weighed really since i have always been chubby and very self conscious about it, but I knew that was much more than I should be at.

Anyway back to the story. The emotional toll of seeing myself that heavy and not being able to do anything about it was brutal. I told myself I would never have a sedentary lifestyle ever again and it has been very easy to keep to that so far after this experience.

Started out with just walking around the block if my back could take it and adding in a little running when I felt up to it but could usually only run a few hundred feet before my back started to tense up. Probably could have taken a few more weeks but hindsight is 20/20 and im fine now.

I used to eat out a ton since I work in a major city downtown and there are endless options and I have definitely cut back on that. Even when I do grab something out now im really just not eating until I am stuffed each and every meal which was never something that happened in my life up until now. I started with tracking calories meticulously and have really learned that I just needed significantly less food than I was consuming. I don't log the calories anymore but it was important for me to see just how much I was eating.

I have kept up with the running as well and am running anywhere between 3-7 miles 4X a week and biking 10-30 miles 2X a week now that it's getting nice out on the east coast. I am doing one day a week where I do both a bike ride and a run since I set myself a goal of completing a triathlon in the area next June.

I promise there is a point here.

I am currently on a vacation with my now fiance and her family in Bosnia. The diet is almost entirely meat, potatoes, and bread and the salads are tomatoes cucumbers and onions. Delicious food but not great for weight loss but I've been sticking to my once I don't feel hungry im done strategy and it has been working (I think?)

My perfect and loving girlfriend through all of this and I took a few days alone and went to Croatia. I asked her to marry me and she said yes! That night we went out to dinner to celebrate and I decided it was time for a treat to a nice burger and fries since I was on an adrenaline high and it had been months anyway. It was absolutely delicious, one of the best I've ever eaten and the fries were perfect as well. I didn't realize until the next morning but I had left my plate with about half the burger bun and about half of the fries still on the plate and had absolutely no desire to finish either of them. As im typing this it sounds like nothing but it was mind boggling for me and it may have been the first time I've left something on a plate when eating out my entire life.

I finally feel in control of my weight and the healthy lifestyle feels like second nature to me now. I know I have a long way to go still on my journey but it is not feeling like I'm working hard to change it is just the way it is now. My fiance and I have been together for 4.5 years now and I've probably gained about 40lbs, maybe more and she has loved me through every second. She makes me want to be better and healthier more than anything and Im excited to finally look and feel good for my future wife who is absolutely stunning with little effort (very jealous sometimes.)

I can't thank this community enough as I have been coming every day for about 6 months and it was what got me through my recovery and off my ass. You all let me know that weight loss is possible and it's just a matter of making changes to your lifestyle that are sustainable and incremental.

Wow I was not expecting this rant when I started writing so my apologies. There's been a lot changing in my life recently and I had to put it all somewhere. Anyone who made it all the way through thanks for listening and sorry if there still wasn't a big enough point!

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