When to adjust TDEE?

Hello!

I have a question I'm hoping this sub can help me with. After how much weight loss should you adjust your TDEE in order to keep losing?

I started my journey focusing purely on diet and have lost a total of 4kg since mid June using CICO. I feel that my progress is pretty slow, but nevertheless steady. I know that eventually I'll need to adjust my daily intake to keep losing so my question is when should I be doing this? My current intake is 1300 calories per day (sometimes less). I've also started exercising 2x per week but I know I shouldn't be eating those calories back and this isn't enough activity to move out of the sedentary catagory.

My stats are: 31F H:155cm CW:79kg GW:60kg

Thanks so much!

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[Question] Weight Loss Diet and Acid Reflux

Hi everyone, this is my second week on a low calories diet, and I am trying hard to stick with the plan. Generally, I eat 3 meals a day (approximately 300 - 350 cals per meal) and do light exercise about 45 mins every day. So far, I have lost about 4 lbs (200 > 196), so I am happy about that, but at night, I have REALLY bad acid reflux that feels like it is eating away the back of my throat. This started after the first week of dieting. I have been doing research about my problem, and most of the articles said it will get better as I lose weight. For now, I feel like I am stuck with it. I try not to eat after 8PM and drink lots of water to dilute the acid (occasionally TUMS, too), but from my past experiences, TUMS kind of loses its effectiveness if you take it too frequently. Has anyone gone through the same situation like me? How do you cope with it without having to eat something at night? Thanks in advance!

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Day 1? Starting your weight loss journey on Monday, 02 September 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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Here we go again!

Hi all. After loosing almost 3 stones and managing to “find” them all again I will be trying to drop some weight again. I have had mixed results over the years with weight loss but it got to the point that I have to do something about it and make sure that the fat will stay off. I am at 245 pounds at the moment and there will be no target weight to achieve. I fell also that I know everything there is to know about how to loose weight from the huge amount of articles read, videos watched etc. I think that as hard as shedding pounds is, many of us, including myself, don’t put enough effort and work to achieve success. I have tried all the OMADs, IF, CICO, counting, exercise like mad but never lasted for more than couple of months. This time I will play the long game, lifestyle change one and try to use my knowledge when making food choices.

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NSV and some thoughts I just gotta let out

I still don't know how to do the flair, but F 25 5'10'' SW 210 CW idk I don't step on scales when I'm not at the doctor lol. Sorry for the long intro, if you only wanna read the NSVs I'll put them in a list.

It's been about 7 weeks since I changed my diet. I did that mainly for health reasons because like while 210 lbs might sound like a lot, I still easily fit into the biggest size in non-plus size stores, I was still considered more curvy than fat and you know that saying that assholes often say "big boobs on fat girls don't count", well on me they apparently still counted lol, and generally, my weight was not an obstacle in my day to day life. Working out, getting cute clothes, dating, all went fine.

Anyway, I decided to change my eating habits because my blood sugar was getting kinda high for a 25 year old woman, so my main motivation was keeping my limbs and eyesight for the next 50 years. I talked to my closest friends about that change as soon as I began and addressed it with friends I hung out with but wouldn't consider my closest friends the first time we saw each other, because I'm generally someone who always has to share every little detail lol. So, whenever my friends who knew about me doing this said something like "you already lost a bit!", I didn't take it too seriously because like, when you know your friend is trying to lose weight, you just say something like that.

But a few days ago I was at the farewell party for a friend who I'm really not that close with, who didn't know about my actual effort and who I haven't seen in about half a year and she noticed! I don't know, her saying it, someone who didn't know about it and who isn't hellbent on complimenting me, made it more "real" to me than my friends who are in on it saying it.

so yeah, here's my list of NSVs:

- friend who didn't know I'm trying to lose weight noticing that I lost weight

- i have to pull the strap of my fanny pack tighter all the time lol

- my slim fit mom jeans now look like baggy boyfriend jeans and not flattering at all anymore which is cool on one hand because it means I'm probably a whole jeans size down, but lame on the other hand because I'm too broke at the moment to buy new clothes lmfao.

Another thing I wanted to talk about is more something I wanna remind myself of. This weekend was pretty much a cheat weekend, because of the farewell party and that friend who's moving is a huge party animal, so when you drink from 9 pm to 6 am, you're 100% not within your calorie limit anymore lol. I absolutely don't regret it and I know a lot of you on here cut out alcohol completely, which totally makes sense imo if you're more the type of person who drinks 1-2 glasses of wine or beer every day after work, but that's not how I drink. I drink alcohol max twice a week, more like once in two weeks and usually in a celebratory manner, so while I respect everyone who cuts it out, I don't want to lol. Okay, kinda getting off-track here. What I actually wanna remind myself of is that weight loss is not necessarily linear. Now with the semester slowly starting again, farewell parties for friends moving to other cities every week (one of them probably my own lol), I don't want to limit myself to one drink per party, I don't wanna spend half the date checking the menu for which meal gives me the most volume of food for the lowest calories and price and if everyone else in the group wants to order a pizza to share, I wanna have my 2 slices lol. I'm still gonna stay on track on days I spend alone at home, so I'm not scared of gaining back the weight I already lost, but I won't be mad at myself, if I don't lose weight as fast this month as I did last month and that's okay. I don't have a specific date where I wanna hit a specific goal weight and sometimes you plateau, sometimes you lose, sometimes you gain and that's okay, I have time and right now I wanna spend it with my friends as much as possible.

Okay, I'm done, sorry that this isn't super interesting lol.

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I think I'm ready to get back into it.

I honestly never thought I would regress in my weight loss. At my heaviest I weighed in at 236lbs and I absolutely hated it. However throughout the 10 months after starting college I was able to lose 50lbs and I was actually starting to be happy with my body. But over the last 2 months I regressed and gained back 17lbs as a result of depression, and subsequent treatment through medication.

I know that doesnt sound like a lot on paper, but the upward trends of these last 2 months has been killing me, I dread being back where I started, I dread hating my body again. So I forced myself to start counting my calories again today.

I had been in the habit of counting calories at the start of the summer but I ultimately stoped, for what I thought would be a temporary break as some friends came into town. However after they left my mood instantly (within 8 hours) went from really high back down to an awful low anyone with depression will be familiar with. My therapist and family doctor both decided on trying medication to help treatment. Thankfully the medication worked wonderfully and im doing much better now, not perfect, but so much better!

Unfortunately the medicine helped bolster my appetite and weight gain, a normal side effect according to my doctor. Ive been binge eating and eating a lot more garbage that I had been shying away from only months prior. It's honestly quite dreadful how quickly and easily I slipped. I knew i could rationalize it away as the doctor had said that It was just the medicine and that I could retry weight loss here in a few years when I was off of it. But no matter how normal it is doesnt matter to me, a year ago I set out to lose 70lbs damnit! Not 50 and certainly not 33, which is where I stand today.

Today was the first day I restarted my calorie counting, hopefully for good this time. Today is the day I want to begin continuing my journey. This time last year I moved into my dorm, started my freshman year, and began my weight loss journey. Today I want to resume it and finish it by the end of the school year. I truly hope my next post is to celebrate my weight goal, I really do.

P.S To anyone struggling with depression and weight loss, my most enormous sympathies, its a tough fight. But, absolutely do not avoid medication in fear of weight gain. I would rather gain back all 50lbs I lost than have let my depression continue to eat away at my life.

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Starting over on weight loss journey.

I think I’ve posted something like this here before, but I didn’t stick to the plan. Anyway, I’m starting over. I’m an 18 year old female, 5’5”, and 168 pounds. My weight has fluctuated a lot the past 4 years. I went from 160 pounds to 120, back to 160, down to 140, up to 180, then down to 150. Now I’ve been in the 160’s for probably 6 months or so. I keep telling myself I’ll make a plan and stick to it, but I haven’t. My current goal is to get to 130 pounds and stay there. I also want to get stronger. I’m a gymnastics coach and while I can do my job (involves a lot of lifting entire body weights), I’d like to be stronger so that it’s easier. Especially with the teenagers. I’ve developed a plan and I want to know what you guys think about it.

First of all I’m a full time student that works 25 hours a week, so I don’t have a whole lot of time on my hands.

I plan to go to the gym 6 days a week and use the elliptical. I’ll start with 20 minutes, and build up by 10% every two weeks until I reach about 30 minutes. I don’t have time to go to the gym for long periods of time, so I figured doing 20 or 30 minutes everyday would be better for me then going for longer periods of time a couple times a week.

I also plan to do some strength stuff at home every night until I have the time and endurance to use machines at the gym. My plan is to do in arm push-ups, regular push-ups, tricep dips, sit ups, butt-ups, squats, arches, and something I call “doggies”. I’ll start with a number for each I know I can easily do now and increase a bit every two weeks.

Food wise, my doctor gave me some specifications. He wants me to eat three meals a day and two snacks. Since some nights I get home from work at 9pm, he wants me to have just a smoothie for dinner those nights. He also specified one large salad a day.

I’m thinking for breakfast most mornings I’ll give myself five options. Either overnight oats, eggs and fruit, yogurt and fruit, oatmeal, or a smoothie. For lunch, I think I’ll mostly stick to salads and sometimes have leftovers from the previous night. We eat fairly healthy dinners, so this shouldn’t be an issue. For dinner I’ll either have what my family is having or something healthier if it’s not a night I’m only having a smoothie. For snacks I was thinking veggies, tuna, rice cakes and peanut butter, or other things like that.

What do you guys think? Is it doable? Should I be tracking calories? People always tell me not to, but I feel like losing weight is math. You have to have burn an excess of 3,500 calories to burn a pound right? So isn’t it just math? If you eat 1,500 calories one day and burn let’s say 2,000 calories that day, then you’ve put 500 calories toward that 3,500 it takes to lose a pound. If you continue it for a week then you’ve lost a pound.

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