Weight Loss Tips

Monday, August 19, 2019

Trouble letting old clothes go

May of this year I was 5'2" and weighed 167 lbs. Today I weigh 145 lbs. So I've lost a total of about 22 pounds. My jeans are baggier, my shirts are baggy, and I even went down a bra size. I still have a ways to go but I'm really happy with my progress so far. Everyone around me says I've lost a lot of weight but some days I have trouble wrapping my head around the fact that I'm smaller than I used to be. I find myself having trouble letting go of old clothes. At the beginning of my weight loss I was really excited about the thought of a new wardrobe but now I keep putting it off telling myself "10 more pounds and I'll go shopping". Maybe it's because I've never lost weight before so this is all foreign to me. Anyone else ever experience this?

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How to Stop Sabotaging Your Weight Loss

It’s possible that you may have hit a roadblock on your weight loss journey in the form of self sabotage. We can sometimes be our own worst enemies when it comes to reaching our goals. Many times we let fear and old habits stand in the way of success. Self-sabotage has so much to do with our mental processes and perceptions. It’s imperative that we identify these thought patterns and work to correct them. Health takes constant work but we should always be striving for progress, not perfection. It’s the mentality of persistence that will get us to our goals. So if your progress has stalled, take an honest inventory of your habits to break through that roadblock and stop sabotaging your weight loss progress.

Cut the Negative Self-Talk
How are you supposed to accomplish anything if you are busy cutting yourself down with every misstep? Go easy on yourself. Forgive and forget. Focus on what you have accomplished instead of on what you have “failed” to accomplish. Most importantly, believe that you are worthy of weight loss success and all the benefits that come with it.

How to love yourself at any size

Don’t Let One Slip-Up Turn Into a Full-Blown Binge
Just because you slipped up one time does not mean your diet is blown and you should just go hog-wild for the remainder of the day. This type of behavior will be sure to send you spiraling into an unhealthy slump. Forgive yourself the indiscretion, move on, and start anew with a clean slate.

How to Beat a Binge

Set Realistic Expectations
Do not set yourself up for failure by setting unrealistic goals. If you’ve never run, don’t expect to become a marathoner in a month. And if you want to lose 30 pounds don’t attach an unrealistic time limit to it. If you’re doing the work, that’s all that matters.

How to know if your weight loss plan is working

Embrace Discipline
It takes work to live a healthy lifestyle. But if you get yourself in the right routine, it will become second nature. So commit to the work and embrace the routine. Set an exercise schedule, plan your meals, get enough sleep. Rinse and repeat. The more you transform your lifestyle with healthy habits, the easier it becomes.

How to Make A Good Habit Stick

Trust in the Process
It can be a long road to reach your weight loss goals, so have patience with the process and celebrate the little victories along the way. Maybe the pounds aren’t coming off as fast as you’d like, but you ate well every day this week—count that as a win. Don’t get lost in the big picture. Just focus on the present tasks needed to get you there.

The post How to Stop Sabotaging Your Weight Loss appeared first on The Leaf.

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I Feel Like My Body Punishes Me for the Slightest Deviation

Some quick background: I'd lost 100 lbs, mostly through calorie tracking, then the last bit (25 lbs or so) through running as I trained for a marathon. Running the marathon was a long-time goal I had if I lost the weight. I did it and it was great (I wasn't breaking any speed records but I finished in under 5 hours). Fast forward a few years and I've gained 40 lbs back and I'm tracking carefully to lose again. So far I've lost about 15 lbs.

I offer that background because I know what it takes to lose weight and I'm a big believer in the science of weight loss: tracking calories in, calories out, knowing your BMR, etc., and I use a fitness watch to estimate calories burned. When I eat right and do everything I'm supposed to, the weight comes off, albeit slowly, about a pound a week, which is what I'm aiming for. But if I deviate even a little bit, everything seems to go sideways. I'm not talking about overeating or stopping tracking, I just mean if I eat 500 calories more in a week than I plan to, because of a birthday part or whatever, I don't lose anything.

It feels like I can be strict and keep to my calorie count every day and lose a pound a week, or lose absolutely nothing if I go over by so much as 10 calories. Based on my tracking, I should be losing around .5 lbs to .75 lbs per week the last month, but instead...it's zero. I get it: weight fluctuates daily and weekly and there's a lot of factors. But it'd be nice to feel like I can eat a little bit more one night and lose a little less that week than nothing at all.

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Running with LoseIt - 8/19/19 - Running vs. Walking

This is a weekly post for the runners and soon-to-be runners of LoseIt. All levels are welcome here. You can be someone planning your first run, in the midst of C25K or an experienced triathlete.

Mainly, this is a place to post running related details from the last week. NSVs. First runs. Weeks of C25K finished. Races run. Kilometers reached.

Questions about running? We know you have them. Ask away!

In addition to sharing your details, I ramble on about some topic to make it through the automod filters. This week -- walking vs. running.

Run or Walk to Lose Weight

I get asked about my walking more than my running by folks interested in how I lost weight.

I always tell them it's all in what you eat and your diet, only a small portion of weight loss is related to exercise and activity.

That said they still persist with the walking questions. Everyone is ready to walk if it means dropping lots of weight.

Personally I recommend walking over running for weight loss. Here's the three main reasons --

1) Can do it anytime. In your slippers circling your living room if need be.

2) Low impact, you can do it everyday. You might only be able to go 10-15 minutes at first, but you can do it again tomorrow and the next day.

3) It is time consuming, leaving you less time for snacking. ;)

But running burns way more calories!

It might if you run more miles than you can walk. But personally, I can easily walk 5 miles (8K) a day (about 80 minutes) every day of the week - 35 miles (42K) a week. But running this slowly (60 minutes a day) would not be possible for me without a lot of build up and effort to get there.

Both of those burn roughly the same number of calories. 5 miles (8K) of walk = 5 miles of running = about 575 calories for me.

Why run when you can just walk?

Ran into this article recently.

https://www.vox.com/2015/8/4/9091093/walking-versus-running

Simple answer, running rocks for your health.

While running is way harder on the body, the benefits are tremendous to your health. The intensity of even easy running is so good for you that just 10 minutes of it a day can dramatically improve your health.

Doing Both

Once you start running you might be tempted to ditch walking. It seems like a waste of effort and time.

But, you can still fit in plenty of walking when/where running isn't possible. Break at work? 15 minute walk! Commute into work? Fit in 20 minute walk into the mix. Time for bed? Time for a walk!

Weekly Check-in

How did it go this week? Run any races? Make your miles/km goal? Do your first run? Have any questions? Post away!

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[NSV] Started my weight loss journey five years ago this week!

330–>210

I started taking care of myself about five years ago this week. I had just went through a divorce during the spring of 2014. I had let myself go. And after a few months, I decided to make a change for the better. I started SLOWLY messing around at the gym in my apartment complex. I felt so uncomfortable. But just after doing that for two weeks, I saw just enough progress to make myself keep going. I started working harder. I started to adjust my nutrition accordingly and started counting calories. After a year, I was down 50lbs.

It’s a loooooong process. I think everyone in here would tell you it’s not something that happens overnight. For me, breaking things down into smaller segments of time, like setting monthly goals, helped me keep on track. When you start to do work with weights, TRACK YOUR WORKOUTS!!!!! I didn’t for the longest time and pretty much was spinning tires in the gym. It makes a huge difference to be able to look at what you’re tracking and be able to have a goal set for each time you walk into the gym. And I just thought that I would share my story today to maybe help someone who’s feeling a little down on themselves or thinks that they’ll never be able to achieve what they want. I’m still personally not there myself, but if I can do it, I know that anyone else who reads this can as well!!!

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Post holiday blues.

This is a bit of a pity post I know but I just need to get this off my chest so here I go. As of Friday 9th August I was down to 18stone 4.5 pounds, an overall loss of 24.5 pounds which I was understandably very happy about. That day I flew to Scotland for a mini break for 5 days, partly to attend a wedding, partly just for touristy fun stuffs, 2 days Kirkcaldy, the rest Edinburgh.

Now I didn’t calorie count while away because I wanted to enjoy myself and not obsess over food or restric our activities and visits based on food, that being said, I don’t feel I went massively overboard with eating and we did A LOT of walking, every single day we were up and out from about 10am-8pm and most of that time was walking or standing. I ate Breakfast at the hotel of a morning (4 slices of brown bread toast and butter as they didn’t have much else I liked) and then dinner in the evening wherever we decided to eat out that day. I don’t eat starters or deserts when eating out as the portion sizes are generally bigger then I make at home so a main alone would fill me up and we only purchased snacks on 3 out of the 5 days and didn’t stop off for lunch any day so overall, I figured the 500% increase in walking and activity would balance out the breakfast calories that I don’t usually eat and I’d more or less maintain.

Well when we returned I felt positive because on the flight home the seatbelt was much easier to fasten, I still had it at the longest legth but I didn’t have to breathe right in and struggle to get it clipped up so I thought “Hey maybe I did lose weight after all!” but when I woke up at home the following day and weighed myself, heartbreak, 6 pounds gained, weight 18 stone 10.5 pounds. “No worries” I told myself, “It’s likely just water weight that will drop off in the next few days” but 5 days later I’m still sitting at 18 stone 10.5 pounds.

So now I feel like I never want to eat out or go on holiday again, like I absolutely cannot be trusted to eat “instictivly” and I’m struggling to settle back down into normal life and it’s just really got me down, I just needed to vent to people who will get it I guess. I’ve vented to my partner and my mum and they’re just like “it’s fine you lost it before, you’ll lose it again” but I don’t want to have to lose it again, I have a Thyroid disorder (diagnosed and medicated but not completely sorted as I’m at the top end of Thyroxine that they will prescribe me) and ARFID, between the two weight loss is already a struggle and it could take me 5-6 weeks to lose those 6 pounds again. I expected a 2-3 pound gain and I could’ve handled that but 6 pounds in 5 days has just broken me.

Anyway, if you made it this far thanks for listening to me rant.

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NSV: Kept my good habits even when I didn't have access to a scale for 2 months

I moved to a new place recently and had been using my ex's scale to track weight loss for the past year. I was so worried and nervous when I finally bought a new one off Amazon and it came yesterday. I waited to open it today since I was so worried that I must have gained a ton of weight back. That I had too many cheat days despite still tracking more days than not.

Last August I had crept back up to 162. I had been 185 five years ago, got down to 135, and had been hovering in the 140s for the last 4 years mostly. I was crushed to see that number be so close to 180 again.

This August, over one year later, I saw 147. I thought it would be 153 at least. I'm still working to get back to the 130s because I remember that weight feeling really good on my body, but knowing that I have not lost all my progress again. Knowing that even without watching my weight everyday that I still have kept good habits was a huge success to me.

I remember being 150/149 back in June so I am still losing weight! It's been a struggle the past year I won't lie, but even with setbacks like dealing with holidays, vacations, moving to a new state, and other times when I've gone up in lbs, I've been able to focus on going down still.

I'd rather have my consistent loss of my 15 lbs in one year even if people lose that weight faster. Hell, I lost my original 50 lbs in around 8 months last time. But I'm happy with my progress and look forward to losing another 15 and getting to my 130s.

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