I lost 100lbs in 9 months using CICO. AMA

TLDR: No crazy exercise plan, no Keto, just CICO

I’m 37M 6 feet tall. In November I weighed myself for the first time in a while, I weighed in at 370...oof. I cut back on a few things here and there but had no plan or structure. On December 17 I downloaded an app to track food/calories. On that weigh in I was 365.8. So I’d lost a little but nothing impressive. I had just come back from my yearly physical and my doctor had noted my A1C was getting a bit high. The idea of diabetes was terrifying. He suggested limiting carbs to 100g/day. For the first time in my life something clicked.

I was keeping tough track of my carbs, but not perfect. That app I downloaded? Didn’t touch it...that is until one month later. I weighed in again on Jan 16 and was 353.4 lbs. Whoa! I hadn’t changed my exercise at all just cut down on carbs. Not zero carb, just less. This was my second aha moment, this was seriously possible. I can do this! I opened the app o downloaded a mid started tracking EVERYTHING I ate. I have tracked everything without exception since that day. I also started weighing myself every single morning when I woke up.

Today when I woke up it was 270.0, exactly 100lbs down from where I started. This is by no means the end, but it does feel like a big milestone.

A few things I realized over the last 6-7 months in particular as I’ve read people’s stories here.

1. There is no one size fits all solution. I read people talking about not being able to stop binging. I used to binge like crazy and somehow turned that off like it was a switch. I can’t fully explain it other than I just became laser focused on getting healthy. 90 days after my physical I went back to my doctor and my blood sugar had dropped to normal levels. I dodged a bullet and there was no way I would start binging again and risk that again. I also just felt better and better every week. I slept better, my joints starting hurting less, and I just had more energy,

2. Weight loss in not linear. Despite my being consistent in eating 1500-1700 calories/day and my weekly averages being VERY consistent there were weeks where I’d plateau for no reading. These were discouraging at first and then I found this is just how my body works. I just stayed the course and each time it would break.

3. I LOVE cooking and food in general. I’d say I’m a better than average cook. One of my fears was how much I’d miss things. This became a challenge to me in being creative. I became better at being creative with veggies, started learning amazing seafood. I also didn’t make anything off limits but rather asked myself if I really wanted something. Rather than have 4 pieces of pizza I’d have one and then have some salad. I found foods with low caloric density were key for me. For example you can eat a ton of cauliflower and have so few calories.

4. I relearned what “full” meant. I used to eat until I almost couldn’t eat more. That was “full” to me. I now eat to “not hungry” and honestly I don’t feel like I’m denying myself things.

Yesterday I ate:

Breakfast:2 egg omelette with veggies and goat cheese

Lunch: grilled shrimp with grilled zucchini and dinner squash

Afternoon snack: apple

Dinner: roasted cauliflower, 1/2 sweet potato and smoked chicken leg

Dessert: 1/2 cup of ice cream (I don’t do this often but it’s nice tune to time)

I still have more to go and I’m certain more to learn. Hope this helps even just one person out there who thinks they can’t or that they have to do some crazy exercise routine to change their life. You don’t you just need to be deliberate with your food.

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I am tired of failing

I haven't had a hard life, my parents worked really hard and we were not by any means rich, but we had a medium - medium-high income, both of them were very supportive with studies, sports and everything that me and my sister wanted to do.

I have always been told that I am very smart and the problem is that I believe it too much and rely on it, I don't usually give my all because I believe it can be "overpowered" by intelligence.

And about the weight, I was at a healthy weight, probably around 180 +- little bit of muscle at age 18, then I got my first girlfriend and we started going out, at the same time I got my first job, my mom sent me breakfast and lunch and then I went and bought ANOTHER breakfast and lunch at work, went to NH ex's place ate dinner over there and then had dinner at home, and let me not forget about those huge iced coffees I had at my breaks.

I have lost around 20-25 pounds in a couple of months and when people start noticing I stop, like I don't care about it and to be honest I sometimes feel like it is true, besides work and family I don't have much to do, so I just spend my time playing Videogames, watching YouTube and just messing around instead of being actually productive and doing something with my life.

I wanted to rant about it, because I know I'm my biggest enemy, don't have any self confidence right now, don't know what to do with my life and don't know how to do a lot of stuff, but I do know I don't want to die soon. I'll start really getting my shit together, training, eating real stuff and trying to get my life in order, because I really feel everything is a mess right now.

Current weight 102kg (225 lbs) Goal weight 82 kg (180 lbs) Height 1.72cm (5'8")

Expected weight loss rate 1.5-2lbs per week average.

Will keep you posted the progress and let's hope someone also joins this journey.

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My roommates noticed my weight loss!

Sooo excited! Over the past four months I’ve been exercising and counting my calories and more recently I’ve incorporated IF as well and I’ve lost around 23 pounds! My overall goal is to lose 85 so I’m about 27% to my goal at this point. I could tell a difference and my fam could tell a difference but I wasn’t sure if my friends at school would be able to tell. First time I see one of my roommates in four months and she asks if I’ve lost weight! (And tells me I look super tan so bonus compliment!) I literally gave her a hug and I could have cried I was so happy!

My other roommate didn’t say anything which I expected bc we aren’t close and my third didn’t say anything to me but to the one who told me she noticed she said she did notice but didn’t want to say anything so yay! Still haven’t seen any of my other friends yet but I haven’t told any of them about my weight loss either so I’m intrigued to see if they notice/say something as well. This was just the motivation I needed to get back on track after the move though-onward and downward!

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How Can I Lose Weight Fast? 5 Tips For Success!

Another day, another disappointing trip to the bathroom scale. Another cringing look at a reflection you were hoping not to see. You shrug and sigh and whisper, "How can I lose weight fast?"

That's a great question. The answer can be found behind another question. What are you willing to do to lose weight fast? If you're willing to work, there are plenty of paths to weight loss freedom. If you're willing to learn and put your body into action then you can lose weight fast.

However, if asking yourself "How can I lose weight fast?" is only a question of desperation with no real power behind it, then you won't get far. Let's assume you really mean it this time and you're willing to get started. Below are 5 weight loss tips to get started losing weight quickly and get results fast.

Tip #1 - Wherever you are, just begin. There is no perfect time to begin a weight loss program. Perfection is a myth. Tomorrow is not a better time to begin than today. Next week isn't better, either. The best time to get started is today, right now. Begin without thinking about it, or you might "think" yourself into not taking action.

Tip #2 - Begin walking today for 20 minutes, either in the morning or after dinner. Walking is easy, but it takes a small commitment. Small commitments in the beginning are necessary to make bigger commitments later on. If you can begin walking for 20 minutes starting today, you can lose weight fast.

Tip #3 - Add more water to your daily intake. Water is essential to losing maximum weight fast because weight loss is a dehydration process. Without water you hinder your body's ability to shed fat. 8-10 glasses is a good start. Even better if you can replace other drinks with pure water as well. Drink more water.

Tip #4 - Late night eating is a killer. Cut back on snacks after dinner, including desserts and munchies while TV watching. You can begin slowly if you need to, but you must cut back. This goes back to "what are you willing to do to lose weight fast?" If you're not willing to forgo poor snacking habits, then you won't get the results you want.

Tip #5 - Track your progress. You might want to keep a journal of your thoughts and daily activities. Writing in a journal helps free your mind of swimming thoughts - that is, similar thoughts that occupy your mind over and over. If you cannot move past that old way of thought you won't be able to begin a new way of thinking. To lose weight fast, you'll need that.

Purge your thoughts on paper and set yourself free. Write down your new weight loss goals. Keep track of your progress. Hold yourself accountable on paper.

When you follow these 5 tips, you'll be surprised how quickly you begin to feel better once you get started. You may wonder how you ever avoided these things before. You will see quick results by taking continuous action. And, most importantly, you will no longer be asking yourself, "How can I lose weight fast?" Good luck.

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I tried this 2 years ago, I'm gonna do it better this time.

6M / 6'3" / SW 245 / CW 245 / GW 190

I did this 2 years ago, went from 240 to about 210 in about 12 months and got really complacent, stopped counting calories and before I knew it I was eating in excess pretty much daily.

Knew i was back around my starting area but just stepped on the scales for the first time in over a year and it hurts to see I'm actually heavier than I was back then, my worst BMI ever was genuinely 29.9, just under obese, but now I'm 30.4 so I'm technically obese for the first time in my life, time to make a change.

I'm not worried though, done it once can do it again, just gotta stick to it this time. I am a big advocate that diet is so much more important than exercise specifically for losing weight, so I'm going to immediately start with a calorie cap. My resting metabolic rate is 2600 calories so I'm going to start off with 2100 calories a day, exactly 3500 calories deficit a week should be 1lb weight loss before accounting for any calories burned from activity. My idea is that I'm ultimately happy with 1lb a week but any additional weight loss from exercise will be easy to spot and this will help me appreciate it so much more.

I do plan on some weight lifting and I have a 30 minute walk to work (that i never do), my plan is to start walking home from work every other day, start turning it into a partial jog, full jog, and when I'm fit enough that a 30 minute walk doesn't make me feel gross, I'll start walking/jogging to work as well as running from it, so that'll cover my cardio and also my boring commute becomes useful, so pragmatic!

As for my goal weight, it's tricky because my dream build is quite large and muscular, looking great over 200lb, but I think the best thing I can do right now is try to become a healthy weight with good muscle definition and good cardio, then if I want to bulk up from there I can do that, but at least I'll already be in peak health before I make the mostly aesthetic changes.

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Day 1? Starting your weight loss journey on Saturday, 17 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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Our weight loss journey - Still at it! (Hope this is appropriate)

So wifie and I have been going on walks - I vowed to try to lose some weight to become healthy for my son and my family.

I posted a video 1 month ago on July 18th. People have been so supportive and it has helped keep me going.

Video, for reference - but you don't have to watch it:

https://youtu.be/CSL-zIDKuIc

So here we are one month later. Still at it! Some progress has been made but it is honestly a lot less than I was hoping for... That said, I am still not giving up!!

Video, for reference... but again - not something that needs to be watched.

https://youtu.be/0We4r1iEpy0

​

Thank you so much for reading... This reddit community, unlike many others, has been a wealth of information and a huge inspiration for my #WeightLossJourney

I make post this update to keep myself honest and keep working on it, even if sometimes it is incredibly hard...

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