Review and Round Up of Audio Books I’ve listened to lately. This is Part 1: The non-fiction books. All these books are available on Audible and as e-books or paper books. Is that what you call them? Paper books?? Follow me on instagram @RunEatRepeat for my latest running and eating fun! You can see a […]
The post Book Review and Suggestions Non-Fiction Part 1 – Podcast 114 appeared first on Run Eat Repeat.
I started this whole weight loss journey on April 15, and today, I am 239lbs. My goal is to lose 100 lbs, and since April, I've lost 33.4lbs, exactly 1/3 of my loss goal. I am feeling pretty accomplished with this because it is officially the lightest I've been in about 5... maybe 6 years, possibly even longer. I gained all my weight in 2009 when my dad died and never shrugged it off, just sort of lived with it. The best part about doing all this, is that I not only physically feel so much better already, but I am the smallest I've been in all those years. After a decade of obesity, I'm finally putting a torch to it and every day, I wake up thinking: "Man, I'm really doing this." I'm befuddled at how effect CICO is for this whole process. I used to think that exercise was the only way to succeed at losing weight, and that's what burned me out in the past. I would never control what I ate and would exercise too much and either hurt myself or just get so completely frustrated that I'd just quit. Strict CICO and moderate exercise is inexorably marching me to my goal and I am looking forward to the next 4 months of progress.
M/31/6'2" SW: 220 GW: 190.
About a year an a half ago I lost 40ish lbs on CICO. I never hit my goal weight, but stayed at a comfy 205 until last winter. Since then, I've crept slowly up to 215-220 range.
I started logging calories again 2 weeks ago with my goal around 1750 a day which is my 1.5 lbs a week weight loss. I do train for Triathlons and so I also burn about 800-1200 in swimming, biking and running a day (as counted by heart rate monitor vs just what a machine might say). With that, I'm probably retaining a lot of water in my muscles.
I know there's no way in hell, I can hit my daily intake goal, also burn 1k calories and NOT lose weight. But, here I am. Yes, I do weigh all my food and since my last time on CICO, have become a vegetarian and in particular am avoiding processed food.
My initial thought is to take some photos and measurements and see how that changes in the coming weeks. Instead of logging weight daily, log 1x a week. Anything else?
First of all, I don't have diabetes. I check my blood regularly and I checked it two weeks ago. I'd like to find some people who are in the same boat just to share the experience. I started my weight loss "program" last week and a couple of days later the thirst happened, so it can't be sudden diabetes which coincides with the start of a completely new regime.
My weight loss story is kinda funny. We own a VR set and last week we bought Beat Saber, which is a very physically demanding dancing game where you have to cut cubes with two sabers fast as they're coming towards you. I was fairly unsuccessful with weight loss until Beat Saber happened - it was the first time in years I did something which made sweat drip down my legs. So, positively inspired by this, I also decided to also start tracking calories since now it was possible to actually have a weight loss strategy.
So far, it's great. The workout is one of those where it gets you in the fat burning zone, you get hot and sweat a lot but don't overwork yourself. I started with the strategy of having green tea or coffee first thing in the morning and working out on an empty stomach. I also kinda lost my appetite. It's been almost a week and I've been eating around 1300 calories a day and working out. This is totally crazy for me, I'm a serial overindulger and I could never imagine losing my appetite so much. However - I can't stop drinking water. It's crazy. I can drink four glasses in a row and keep refilling throughout the day. I haven't counted, but I'd say I drink 3 liters at least. I read somewhere that it's your liver turning fat into glucose which requires water all the time.
Thoughts? Anyone with a similar experience?
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.
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.
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.
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.
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.
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.
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.
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.
Now you’re ready to do this. Here are more details, that may help you refine your plan.
Hi guys, i've got a problem in the past few weeks with my weight loss journey and i cant figure out why i have it.
I started working out and dieting about 5 months ago, back then i was about 82 kg and now im at 74 kg ( i am a male, 23yo, 180cm). Everything was going fine and i was planning to lose about two more kilos to get a very good definition on my muscles but my body seems to not lose anymore weight. My diet has always been the same with slight variations during these months (a healthy diet with proper macros eating approx 1800/1900 cal a day) but for some reason my weight always fluctuates around 74kg.
Do you have any idea why is it happening? Maybe my body got used to what i eat? Or maybe im gaining muscles too while loosing fat? Maybe im eating too many or too little calories for my weight?
P.S: i workout 4 times a week
Thank you in advance
Too shy for pics still, but today marked 4 weeks since I started IF and CICO again, and went from 132.8 to 121.6lbs! I’ve been trying to lose weight on and off for almost two years now, but this was probably my most successful streak. Didn’t stick to any one particular routine, but here’s what I did:
(1) I ate cleaner (minimize sugar, try to avoid empty carbs, minimize alcohol) and restricted calories compared to previous habits. Tried to avoid processed foods in general, ate more greens, drank more water. Soon the cravings for sugar and carbs fade.
(2) Logged everything! Even on days when I’d “mess up” or “treated myself” - this has been really key in keeping disciplined and sticking to the routine, seeing progress.
(3) IF (intermittent fasting), mixing it up between 16/8, 18/6, 20/4, and one or two 24+ hour fasts if feeling good. Gonna eventually settle with one that works best for my lifestyle once school starts, but it’s all getting easier. I feel more focused, and there are non scale benefits like feeling more rested, less bloating, etc. I recommend people check out the IF subreddit if interested!
(4) Exercise. Not too much honestly. I had a very sedentary lifestyle, office job. But tried to fit in 2-4 sessions of ~30-45 mins of light/moderate cardio per week.
(5) Trust the process (any Sixers fans?). Really. It’s a process, and don’t let any one day or random fluctuation in the scale deter you from seeing the overall progress. You have to be patient. Honestly I personally can’t see a HUGE difference in the mirror too clearly yet, but clothes do fit better, skin is clearer, and most importantly, I’m feeling more confident and proud. For me, this was a time where I realized weight loss is tied to self care - progress in one leads to progress in the other. Excited to see how far I can go, on the scales and off, especially with a more focused fitness routine!
