Friday, August 2, 2019

SV- Down 26 Pounds (-11.7%) in 40 Days and feeling great! BMI -3.6 Pts and 60% to my goal! Stats linked in post.

Before & After: https://i.redd.it/x25wbb11k1e31.jpg

Stats: https://i.redd.it/mif2noj0k1e31.jpg

Began with IF, then added Keto, then started exercising.

It all started just being tired one night and going to bed early - decided I'd try to fast until lunch and kept it going.

Energy is way up, I used to take a nap most days but since I cut carbs I feel less sluggish.

What worked for me was starting with intermittent fasting (IF) - I'm doing 16:8 and began with eating what I would normally eat during my 8 hour feeding window. That included fast food sometimes and desserts in the evening. I have young kids and had a bad habit of eating at night after they went to bed; cutting that out had an immediate impact for me.

Once I started losing some weight and feeling better I wanted to keep the momentum going and decided to eat healthier. I'm eating a lot more vegetables and greens now and am more conscious about what types of food I'm eating. I'm watching carbs, sugar and overall calories. I used to have a strong sweet tooth but have found since dieting my sugar cravings have diminished.

Only with the weight loss and extra energy was I able to begin cardio exercising. I have a treadmill in the house but was always too tired to use it. Now it helps as a release, and I'm finding it's much easier to walk/run for 30 minutes than it used to be.

Overall I feel much better, have more confidence and would encourage you all to find what works for you! Start small, get some small wins and build on that.

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Exercise fear

Okay, so I've been on a "weight loss journey" for about 3 months now and I'm down nearly 30lbs (sw 221, cw 194 5'7 22F). This is all by changing my diet with minimal exercise. I walk daily but rarely hit 10k steps and I do yoga when I feel like it (not often😫). I've never ever been someone who exercises, even in school PE I would sit and chat with friends instead of doing the exercise. I know I can continue losing weight just by maintaining the calorie deficit I'm in but the further I go on this journey the more and more I care about my health/fitness in general which is why I've scheduled a meeting with a local personal trainer. I'm going to see him on Monday to discuss the program/my goals etc but I am TERRIFIED to start. I've tried the gym and couldnt stick to it, I've tried couch25k and gave up after 3 weeks so my brain is saying "whats so different this time? you'll go twice then never again!" which is making me feel like I shouldn't even bother wasting the money trying (its not cheap). I'm also so scared of not being able to do any of the exercises. Like I say, I've NEVER exercised really so my fitness levels must be at absolute 0 and the thought of turning up to my group PT sessions and not being able to do anything makes me feel sick. I KNOW everyone has to start somewhere and I know I'll benefit from it and I'll learn lots as I progress and all that stuff but I'm just looking for some reassurance I guess? It's all very new and scary to me and I don't want to give up, I need to do this for my health. Help! 😭

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How to overcome a plateau and survive in social events? 25F 5'6" SW 194 CW 182 GW 150

Hi, i'm a 25F, i started my journey to lose weight 6 weeks ago at 194 lbs (5'6"). I have lost 12lbs so far with CICO using myfitnesspal. I'm on a 1200 calories per day plan, to lose 2lbs per week. I'm not doing any exercice. Goal weight for now is 150lbs.

It's been going well so far, but now i have been plateauing between 182.0-182.8 for 8 days and i'm a little discouraged by it. It's not an easy journey, fighting the cravings everyday, so the plateau is hard on morale.

Also, i find it hard to stick to the calories in social/family events. In those events, you usually don't choose what you are eating, so it can be hard and generate stress. At least it does for me.

I would like recommandations from your own experience on how to break a plateau and how to survive in social events on a journey to weight loss.

P.S. English is not my first language, there might be some mistakes :)

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Update: I started a weight loss challenge in my overweight call center

Link to OG post : Here

I WON! i lost 9.6 pounds in the 1 month. And I won the pot of $300 :D

Everyone who participated lost weight. The lowest person lost 1lb but most lost more then 5. Everyone really enjoyed the whole experience. We helped each other with tips and tricks and low calorie meals to push each other through. None of them got really competitive but instead it was a group effort to see each other lose weight. It was honestly a really great experience and im happy to say that we started another one this one is for $60 per person for 1 month again. I lost it by doing OMAD Keto with fasted cardio. I didn't go nearly as hardcore as i could. but for this next month im really going to push myself. Wish me luck im going for the gold again :D

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Day 4? Marching on

Hi,

I started my weight loss journey 4 days back. I have been trying to keep my walks daily, and watch my calorie intake.

I am a 38 years old, 300 Lbs,. 6ft tall Male who is obviously severely obese.

On top of this, I have been smoking and binge drinking for 15 years now. My doc wonders how I am alive with this state of health. Honestly I feel like a time bomb.

So I gave up smoking and drinking 10 days back. And started walking this week on.

My walk stats are here: http://imgur.com/gallery/EjuyckF

I don't know how I am doing as I am currently doing it on my own. Have not went to a gym instructor cause I figured I need to loosen up my body and start moving before I can do anything in gym.

So walking is helping me a bit. I also limit my calories to 2350 daily. Don't know if it's a lot but have kept a weight loss goal of 50kg in 65 weeks.

Do let me know what you guys think.

Thanks.

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16LB Down - I dont notice any difference, no one has mentioned anything, and my tight clothes are still tight!?

So I am 16 LB down in 3 weeks, Starting Weight 278, CW 262. Moving to a calorie-controlled diet of only 1700kcal a day. I eat roughly 210g Carbs and Proteins a day, only because it makes me feel full. I don't exercise that much, I would only go for a light run/job for 15 minutes twice a week. (every little help) I use the same scales, in the same location, and weigh myself at the same time in the morning.

I can't notice anything, no one has said anything, and my tight clothes are still tight.... Have I only just water weight?

I do try and drink 4-5 large glasses of water, so I don't think its water weight, as I feel I am topping it up every day...

What do you guys think? Am I eating too many carbs a day? Is it actually 16LB in weight loss?

Confused!

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Day 1? Starting your weight loss journey on Friday, 02 August 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.

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