I’m done being ashamed of myself, I want to lose weight. Advice on how to do it?

Hey guys, I’m a 19 years old girl, 5.34 feet (1.63 meters) and 155.86 lbs (70.7 kgs).

I’m willing to lose weight to reach 120.59 lbs (54.7 kgs).

I’m kind of confused about how to do it. We have a treadmill in the house and I want to use it during the weight loss progress. *I can’t run consistently on it, I walk fast more.. How should my schedule be? Should I walk/run everyday? Should I have a rest day? (If so, how many days?) I would love to see advice on how much time I should walk/run, and how many kms.

I also want to have a diet. How should I have it? I used to take everything unhealthy out of my meals at one go, but I never continued for so long. So I want to do it gradually. Should I take off my meals one unhealthy thing every two weeks and eat it as a trait after the two weeks and continue with this taking off my meals another thing for two weeks.. etc?

I would appreciate any advice 🙏🏻.

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[Challenge] SIGN UP for the European Accountability Challenge: September 2019 edition

Welcome to the signup for September 2019 edition of the European Accountability Challenge! The perfect way to stay on track for your weight-related and other goals.

 

What is it?

It’s a month long challenge, with a daily post that goes up in the morning hours of European time zones. The aim is to set goals and keep track of your progress on them. Be accountable, get support and have a chat with friendly people. You can check one of the threads from the June challenge as an example. Anyone and everyone is welcome!

 

Ok I want to join! How can I participate?

It’s simple! Choose some goals, introduce yourself and let us know what you'll be working on! Most people set goals for the month but you can also set daily or weekly goals if that works better for you.

Some tips for success:

• Think about how you will achieve your goal and how you will measure success. You may find it helpful to set more specific goals (for example, ‘eat x number of calories per day’ vs. ‘lose weight’); I do but everyone is different. Take a look at these guidelines for defining SMART goals.

• Post on here regularly, we will cheer you on! And please do the same for everyone else, this challenge depends on you to make it fun :)

• Ask for help if you’re struggling or need some motivation, people on here have quite possibly gone through the same thing and usually have good ideas and encouraging words

 

Can I still participate if I don't have time to comment daily?

Yes! It's up to you to decide how often you want to check-in on the threads. We do encourage you to set a regular schedule as it can make things easier (e.g. daily, or only every Mondays & Thursdays, etc).

 

So what are your goals for the coming month? Besides straight up weight loss or maintenance goals, we see all sorts of things on this challenge. Goals related to fitness, logging, nutrition, sleep, mental health, learning, happiness, productivity, dogs...anything you can come up with! It’s completely up to you and no goal is too small. If you’re in, tell us some more about your goals in a comment here.

Wishing you all a great month! We got this!!

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SV it’s the last day of winter and I haven’t gained weight! In fact, I’ve lost 1lbs!!

I am so excited to share this. Where I live (Sydney, Australia) it’s currently winter. It’s been a very bitterly cold winter. Today is 31 August which is officially the last day of winter.

Typically I gain a bit of weight in winter and lose it in summer. It has been so cold and dark that I’ve been staying in more and eating more heartily.

I have been 125lbs all year (8st 13lbs) and told myself that 2-3lbs weight gain for winter is okay as long as I lose 10lbs during summer where I can exercise more and eat lighter foods.

But on this, the last day of winter, where it’s cold and grey, I weighed in at 124lbs (8st 12lbs)! My first winter I’ve not actually gained!

Now I am: - firmly in the “8 stone something” club (there is no need for someone as short and un-muscular as me to be 9 stone something) - only 5lbs away from “one-onederland” (where your weight is 11Xlbs instead of 12Xlbs - again, this is a healthy weight for me as I’m really short)

When the warm weather returns I am confident I can spend more time outdoors and active.

To achieve my amazing (/s) one pound weight loss I just stuck to OMAD/20:4 IF and did hiking, dancing and even started dabbling in a bit of football (soccer).

Bring on spring!!

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No one at that gym is going to give you trouble if you are overweight

I’ve been up and down the weight roller coaster over my 35+ years. I’ve observed many people on here sharing concerns that someone may judge them if they are overweight and starting the lose it journey. I had the same concerns when I started working out years back.

I just want you to know .... Over all that time, and when I’ve been 180 or 240+, no one has ever said anything negative to me at the gym. Not when I’ve been overweight, not when I’ve been more lean. Seriously, never.

So don’t be worried getting started or too afraid to take that first step. Everyone else at the gym is just focused on knocking out their routine. No one is going to call you our for getting started with lifting or cardio. No one is going to give you any trouble. Don’t let the fear of someone judging you from getting started.

And to all those who are starting their weight loss journey today - cheers to you! You got this!

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NSV: My Wedding Band Fits!!!

SW: 225 CW:210 GW: 150

This is my first small victory, but since I started IF/CICO a couple weeks ago, I can comfortably put on AND take off my wedding band. I had the jeweler size me properly, but by my wedding in July, I was bloated and my hands were almost too swollen for my husband to even put my ring on (I involuntarily told him to "spit on it" during the ceremony to get it to fit... oops). The day after the wedding (July 14, 2019), I took it off and I haven't put it on until today. It probably helps that it isn't hot as balls out anymore, but still I'll take it as a small win and motivation to keep on keepin' on.

I'm sure that my initial weight loss is mostly attributable to drinking 2.5-3 litres of water per day and that it will slow in the coming weeks, but it's still motivating despite not seeing any physical evidence (until today, that is). I have been doing IF 16/8, skipping breakfast for a green tea or maybe a black coffee. I thought skipping breakfast would be impossible but I don't even feel hungry until noon. I weigh out my food, 5 oz of lean protein, 5 oz of higher cal veggies (as many low cal veggies as I want, usually a salad), 5 oz of fruit and maybe rice cake. I do that for both lunch and dinner. I also stopped cooking with butter, oil, etc. and use chicken broth or low sodium soy sauce instead. If I get the "munchies", I'll just have some veggies or an apple or something under 100cal. I've also quit drinking and have replaced my nightly beers with zero calorie fizzy drinks (like Canada Dry). I'm not doing any intense exercise, just a 45 min walk with my dogs in the evening.

So far, so good! After struggling with my weight for so many years, I am finally making a difference and committing to losing weight for good.

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One week into my weight loss journey, and I already feel better

I'm a 21M and 300lbs. My goal is 200lbs in about a year. I haven't been active since high school besides my semi physical job for two years that did more harm than good. In my new job, I'm sitting in an office the entire time.

I finally bought a gym membership and have gone for 6/7 days the last week. My first day, I struggled to speed walk a mile and a half. Today, I can speed walk 2 miles with some breathing, and I jog a quarter of a mile to finish. That's what I warmed up with the last two days. Then I weight lift for another 30 mins or until I physically can't. I'm not sure if it's a mental thing feeling that I've improved, but I know I feel better.

I've been trying to keep my calories under 1500, which I've done the last 5/7 days, but I think I'm going to settle for 2000. After an intense workout I get really hungry. I'm not following a specific diet, just significantly cutting back on sugar and carbs. Say my parents get some twinkies or something, and I'll just have one for the day, but make sure I consider it in my calorie count. I tried to do keto before, but I have a terrible sweet tooth, so I figured I'll not deprive myself of what I want as long as it's in moderation. I also have a cup of coffee about an hour before I leave work, with 3 shots of creamer and 3 packets of sweetener. I’m working on drinking the coffee without those.

I try to only eat two meals a day. One when I wake up, and one after the gym. I work graveyard, so days for me are kinda funky. I just consider it a new day when I wake up. Basically, a day for me is 8PM-9AM. I eat at 8pm before work, and again after the gym at around 7:30am. I try to sleep around 9/10am, and then the cycle begins again.

I haven't weighed myself yet. I'm more so looking at how I feel on a daily basis and how my clothes fit. I will weigh myself next week though, to see if I've made any progress. If anyone has any advice for working out or my diet based on this info, I'd appreciate it a lot.

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Losing weight slowly is not a bad thing!

I don’t lose weight quickly. I try, and I fail and I keep trying. But the fastest rate of loss I can manage is a little less than a pound down a week. But I’m still down 114 pounds. Sure it has taken me almost 2 years but it’s still happening. It will probably take me another year to lose the last 44lbs, but it’s ok! That time will pass anyway.

With all the people who post on this sub with their wonderful 20 pounds lost in a month, it’s easy to feel bad about slower progress. But you don’t need to feel bad about it. Us slow losers will still make it! I just wanted to make a post reassuring people like me that slow progress is still a good thing. I am proud of how much I have lost. And I am proud of the fact that I have been doing pretty darn well at balancing weight loss and enjoying life to the fullest while accomplishing my goals.

Who else out there is getting to their weight loss goals tortoise style? What are your thoughts on losing weight slower than than you might want?

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