Wednesday, October 2, 2019

Day 1? Starting your weight loss journey on Wednesday, 02 October 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.

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Stuck after 1 month 20lbs down

Hello,

M, 21yo, 5,75 feet.

I started my weight loss mid August at 302lbs and I arrived at 280lbs mid September.

Since, impossible to lose weight. I started bodybuilding two week ago but my weight does not change on the scale. It's a bit frustrating not to understand why.

Do you have an idea / explanation of my stagnation and how to fix it ?

Since mid August my diet is as follows:

Lunch : 1 serving of rice (70 grams raw) with 120 grams of chicken and vegetables in unlimited quantities.

Dinner : 100 grams of chicken or tuna with vegetables in unlimited quantity, 150 grams of 0% white cheese with an orange.

Thanks for the content of this sub, and sorry for my english, it's not my native language.

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I started Nov 2018. Today I hit "normal BMI" by working around my poor willpower instead of against.

Dear LoseIt community: First of all, I really love lurking on this subreddit and getting tips, and I'm very very thankful to everyone's posts for giving me motivation and making me feel like change is possible! I finally felt like I could post today, after putting my stats into a BMI calculator and seeing that from "overweight BMI" I amnow supposedly a "normal" BMI. (I don't believe in BMI as the end-all be-all, but it still feels like some kind of a landmark.)

My progress pics

I have very poor willpower and I have NEVER been successful with a diet for very long. I start big but I have a real problem carrying through with weight loss.

When I graduated from my degree, I didn't like how I looked and knew I needed to get healthier. I decided to approach things by starting with lifestyle changes. It was a good chance for me because graduation is a big lifestyle change already, so I didn't need to start from scratch.

  1. Instead of buying food at the student cafeteria or library cafe while sitting on my ass for hours, when I started my new job, I began a streak (unbroken except if I forgot my lunchbox) of making and bringing lunch everyday. I am poor right now from my student loans, so this was an easy choice to make - I literally can't afford to buy food everyday, and my work cafeteria is not good.

  2. I purposefully looked for and moved to an okay but not as good as it could be apartment that is 30 min walking distance from my job and <i>I don't have a car</i>. There is NO good public transit in my area. This forces me to walk an extra 3+ hours every week rain or shine, and even to walk to the grocery store. Also I am broke and can't really afford a car right now.

  3. I shop mainly at Aldi's and buy fruits and vegetables every time I go grocery shopping (also cheap). I make ver big batches of curry and stews (like 12 people portions), freeze and eat that for ages. I try not to buy much processed food although I love noodles and have a bad ramen habit. If I have healthy food in my fridge, then it doesn't mess me up as much if I overeat something!

  4. My new 3rd floor apartment has no elevator, so this forces me to walk up/down 3 flights of stairs everyday no matter what... I purposefully requested a non-ground-floor apartment.

  5. My brain is very easily addicted to phone apps, so I decided to download Sweatcoin (it's a dumb app that supposedly pays you for walking in "Sweat Coins" by how many steps you take, but none of the money can really be used for anything useful), and use that to please my brain with the app's fake game points. I think it really has motivated me to walk more, so WHO'S SCAMMING WHO NOW, APP?

  6. I decided to start a new hobby and to make it hiking. It's usually cheap/free, and it is easier for me to get a new habit and start fresh than to change old habits usually.

  7. I downloaded the Lose It app after reading some posts on this reddit. I told myself that no matter what I am going to log my food, no matter if it is over my goal calories for the day. I regularly go over (see "poor willpower"), but I think Lose It has helped me just by making me more aware of what I eat and figuring out how many calories food items are.

What are your tips for tricking yourself into good health / getting around poor willpower? Or tips for actually improving one's willpower :) Thanks for reading my long post!

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Tuesday, October 1, 2019

I created a subreddit for discussing weight loss with an eating disorder

I posted several days ago about dealing with weight gain after anorexia. It seemed as though others could relate to the experience, even if they were struggling or struggled with a different eating disorder. I thought it may be helpful to have a place to discuss weight loss with people who are in a similar situation.

I know weight loss with an eating disorder can be a bit difficult to navigate, and sometimes the best weight loss methods can be a bit unconventional, so I created a subreddit.

Just in case it can help anyone, here is the link: https://www.reddit.com/r/WeightLossInRecovery/

I'm not quire sure if it's something anyone would be interested in, but it's here if you think it may be beneficial. I am almost certain I met the minimum submission requirement, but here's some extra text in case I didn't.

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Advice?

Hello, everyone.

It's my second post here, and I'm happy to say that even if it's minimal, I've gone down from 214 from the beginning of May to 205.4 yesterday! Another thing I've noticed is how much more toned my body is getting. The scale didn't budge for a long time, staying steady at 212, but since I started weightlifting my shirts fit looser and my thighs are noticeably more shapely. I'm very excited about these tiny changes. Even if I get discouraged sometimes (and by sometimes I mean a lot of times, haha). I won't lie: I've dropped the ball a couple of times, but one of the things I've started realizing is that even if I stumble and have to restart, it's not all the way back to level zero. I'm trusting myself to make this a lifestyle change and let it happen naturally. I hope to be at 200 flat by the end of October, so GW: 200 lb officially!

All that aside, I've noticed that I'm now in a very awkward position. My family is of varying shape, but they do pressure me into weight loss on the ... more negative side, I should say. I know they mean well, but their comments definitely aren't constructive.

However, another thing that I wasn't expecting was the fact that my roommates would also pose a problem. I adore them and we fit together very well, but they are considerably larger than me and their eating habits include lots of processed foods and take out. I'll admit that sometimes I indulge and partake with them, but I've been slowly minimizing the damage. I've left all beverages but water out, grab only grilled chicken, and ditch the fries. However, to avoid causing issues in my household, I haven't mentioned my weight loss at all.

Lately, the comments have started. They see me grabbing any meal at all and they outwardly wonder "how are you so skinny" (I'm not) and "how can you eat anything you want? you should be fat!". I've noticed these comments increase the more I go to the gym and eat healthier. I don't know if it's some sort of reverse psychology but I've been struggling with it.

Have you guys dealt with similar situations? How have you dealt with it? I'm determined to make sure it doesn't bother me but it would be nice to prevent it.

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How to make vegetables taste good

Hi all! Very new to this sub as well as my weight loss journey, so please bear with me. I'm 24f/240 lbs and have struggled with my weight my entire life. However, I've recently hit an all time low (or rather, all time high) with my weight. I've had many failed attempts to start my weight loss journey but none have lasted longer than a week or so.

I know my biggest issue comes down to what I eat. I have a terrible diet and tend to overindulge on almost every meal. I'd love to start eating better, but I have the pallet of a 12 year old. If it's green or not loaded with carbs, there's a good chance I won't like it. I try my hardest to try new vegetables or "healthy" options, but I just can't seem to find anything that doesn't make me want to gag. So my question to you all, what advice can you give for picky eaters like myself? How can I train my taste buds to be more adaptable?

I appreciate all of your help, and ANY advice is welcomed.

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My Dog Must Haves for walking or running with your pup

Someone asked for my Gear Suggestions and Tips for running with your dog. I have a Golden Retriever named Diego Redvera. He’s not even a year old yet and I’ve already accumulated a lot of dog leashes, collars, toys, chewies, accessories and randomness!! So I have a good idea of what works for my doggo […]

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