Calcium?!

I’m a couple of weeks into the most recent leg of my weight loss journey and so far so good. I’ve been using MyFitnessPal to log my foods, and hoped that I could use it to keep a rough track or my nutrients as well as my calories.

I broke a femur rollerskating last year, and since femur breaks usually only happen to people in traumatic accidents such as car crashes, I was referred for a bone density scan. Turns out my bone density is fine, though the density in my lumber spine is slightly lower than typical for my age.

I’ve read often that eating at a deficit to lose weight can contribute to loss of bone density, especially in women (I’m an AFAB trans person) so I have been trying to combat that with strength training and extra portions of yoghurt, cheese and milk within my calorie goals.

But is it just me or is MFP SHIT about calcium? Even though it’s one of the trackable micronutrients, very few of the foods I scan have an accurate calcium listing! It’s bugging the crap out of me because I have no idea if I’m eating enough calcium or not. I rarely hit 50% even with a glass of milk and 100g of yoghurt.

1) Does this drive anyone else up the wall? 2) Am I doomed to add new listings myself if I want accurate reads?

And:

3) Can you guys please recommend me any good food-based* calcium sources that AREN’T from dairy? Dairy products tend to be high cal and also I’d like to try lowering my consumption from an environmental point of view since I know dairy farming is disastrous from a global warming POV. Plus eating yoghurt all the time just gets boring y’know?

*(I’m taking supplements too, but the jury’s out on how well calcium is absorbed into the body when it comes in tablet form rather than as a natural part of food. I want to cover all my bases)

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13 weeks in and have lost 10kg (22lbs). But there is a problem..

Hey all!

I have always had confidence issues related to body image and always put myself down so 13 weeks ago I decided to tackle some of the issues by dieting and working out extra hard. I was not initally overweight and was infact in decent shape and good health but I was always disgusted with myself. I wanted to be happy with myself and decided to start this journey to reach happiness. I wanted to feel like I would be good enough for me and others.

It wasnt an easy journey but I got through it and learnt some things that ill be permanently incorporating into my lifestyle to maintain my progress and even reach greater heights.

Over 13 weeks I lost 10kgs (22lbs) going from 80kg starting weight with 21% body fat, to 70kg end weight with 14 to 15% body fat. I'm also around 5 feet 9 inches tall or 176cm. I feel good and can physically see the difference when looking in the mirror and the pictures my PT took from start to now. I'm now fall in all healthy categories from BMI (not too fussed with BMI im more looking at the progress in terms of body fat %) and blood pressure/ resting heart rate.

I should be able to look in the mirror and be a lot more confident in my body and hold myself in confidence but.... this is not the case. I have been thinking of continuing a bit more longer on the weight loss path but I have also learnt we are our biggest critics. I am set in a mentality where I will criticise myself to a point where I am not confident in myself anymore and this affects how I socialise and I think shows to people around me. I could be almost model like in figure but still be unhappy. I want to learn how to work through this mentality and solve it as I want to be happy with myself. I know a therapist might help but am a bit on a budget. Anyone got any advice?

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NSV? I quit my job

I posted recently about struggling so much with comfort eating lately. It's been an incredibly tough summer and I went right back to my comfort eating habits, constantly snacking, always reaching for my salty, crunchy comfort foods at the end of the day.

Well, on Monday, I gave my 3 week notice to one of my part time jobs.

And I have felt so much lighter. It is amazing! And it's been so easy not to snack. The past week, I've had light, satisfying dinners and felt no urges to reach for the Goldfish crackers after.

The work I've been doing over the past 2 years has not been in vain. It felt that way this summer - I felt like all I have done was for nothing and I was doomed to gain all the weight back. But the truth is, I was in a job situation where I was miserable. The constant stress and uncomfortable feelings made it really tough not to reach for something.

I'm still working on connecting more with my body, identifying my emotions, allowing myself to feel, and understanding what causes me stress. That will be a long process for me and a big part of continued weight loss and maintenance. I hope that I can keep working on better coping mechanisms besides the salty snacks.

In the meantime, I'm going to celebrate making a good choice, to quit, and get back on track with my weight loss journey!

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Hit 200 pounds! (M23, H: 6,1, SW 226lbs CW:200 lbs)

Hello reddit! Just thought I would share my current weight loss! I have been over 200 lbs since I was about 17 and never had the motivation to lose any weight. At my heaviest I was 18st nearly 19st! I just wanted to say that you can achieve anything that you want to accomplish. It can take weeks, months or years but progress forward is all that counts.

I’ve had days where I’ve not been motivated at all to go to the gym! I’ve ordered a pizza while dieting! Did I feel guilt? OF COURSE!! But what kept me going was knowing that I would thank myself three months from now for the progress I’ve made not just for my physical health but also my mental health!

I know it is always said but it keeps you going in tough times and it worked for me:

“It’s not the destination but the journey”

Have a nice day

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Race Discounts and Coupon Codes

Discount Codes for Marathon, Half, 10k, 5K Fun Runs and more! NEW coupon codes are added all the time. Make sure to check back before registering for a race! If you’re a Race Director interested in sharing a discount with the Run Eat Repeat community – please email RunEatRepeat@gmail.com Rock N Roll Marathon Series – […]

The post Race Discounts and Coupon Codes appeared first on Run Eat Repeat.

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I lost 30 kg, gained 15, lost 7 kg and dropping​

I do hope this post does not break any rules. In that case, I will delete :)

To be able to take this picture is fantastic for me.

In a little over half a year, I lost 30kg or 66.1387 pounds. Sadly, due to health issues, I have gained 15 kg again, and now I am working to lose it again (7 kg lost already so on my way)

When I first started the long-winded road towards my weight loss goal the first time, I scoured the internet and asked people I knew for advice. At the time, the information I got seemed reasonable. Cut this, eat more of that, never do this after that and so forth, but with little results.

After a sobering conversation with a surgeon and a television show, I changed my strategy.

The surgeon is a gastro internal specialist (basically everything that has to do with the stomach).

He told me that he did not perform more weight reduction surgeries because the success rate had been disastrous. While patients before and after the operation were given thorough preparation, where closely monitored and had gone thru all kind of evaluation – they still gained most of the weight that they had lost.

I have two friends that have gone thru different weight-loss operations, and both of them gained their former weight.

The surgeon told me that most patients vastly underestimated how hard to change their habits when there was no external control mechanism to keep them in check.

Then I saw an episode of the British tv-series “secret eaters” where they showed people that tried to lose weight but did not manage it. The common denominator was the fact that they snaked all the time.

This was the key for me – instead of trying all kind of techniques, I started looking at what kind of habits I had. I used MFP, but not to keep calories under control, but recording every single thing that I consumed – almost fanatically.

While doing this, I discovered that I drank eight cups of coffee, in itself not a bad thing. But with sugar and milk in it, it amounted to some calories. At work, there were always sweets all over the place, and without realising it, I was snacking away.

At home, while making food, I tended to take a nibble of what I was eating.

For a month, I noted everything down and discovered that I had eaten healthy, but the bad habits cancelled it out.

I also noticed that my friends did the same thing, not aware of the snaking and nibling that had turned in to habits.

Using the world of marketing psychology and consumer behaviour as a help, I started to see how to change my habits. Funny enough I did not cut away anything, I still eat chips, junk food and continued to drink beer. But I was conscious of how much I consumed, what I had eaten earlier, and what I wanted later that day.

It was not the easiest thing to do, but the results came fast.

Now I know this is not something that would work for everybody.

But many ask themselves why they do not lose weight when they eat healthily and work out. One thing to look at is the habits. Contrary to what one might believe, you are not necessarily conscious about the habits you have. For me, this was the key; maybe it is for you?

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Day 1? Starting your weight loss journey on Saturday, 03 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.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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