Do you track your weight in an Excel chart? If so, what columns do you have?

I use the following auto-filling columns in my chart (besides the obvious ones for weight and date of weigh-in):

• A column indicating how much weight I've lost since the last weigh-in (now that I've started weighing myself exactly once a week, this'll become a more meaningful column than when I did it once every 1-3 days)

• A column that tells me how much weight I've lost in the number of day since my first weigh-in on this diet (i.e. "x pounds in y days" if I've lost a total of x pounds in the y days since my first weigh-in)

• A column calculating my average loss of pounds a day each weigh-in. It's basically "weight loss since first weigh-in" / "days since first weigh-in" rounded to 3 decimal places

Are there any other interesting or useful metrics you have in your charts?

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Plateau at 59KG!!

Hi guys

I need your advice. I started off 65kg and my weight started coming off through IF and OMAD. However, few days ago, I had a very bad migraine and I took my migraine medicine at 7pm. My eating window that day was around 1PM, so I feel like I did not take my meds on empty stomach. I go about my day as per usual, I got off work at 11PM that day and as I head back home, I felt super dizzy. I threw up about 4 times and had gotten really week until the next day.

I was so scared of what happen because I really feel that it is because I was not hitting my calorie intake everyday which is about 1200 kcal. Usually I always have white rice, some veges and few pieces of fried fish. That particular day, I had some pastries and some grilled chicken.

Now, I am so scared that something like that will happen again and I stop doing IF and Omad for a couple days. I ate abd drank whatever I what. I am really sad that this happen since it had slowed down my weight loss progress but im thankful that I am feeling better now.

I really want to do OMAD again but this time I will approach it with cautious. Any advice?

p.s : sorry for my English!!

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Day 1? Starting your weight loss journey on Wednesday, 09 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.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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2x 4km walks vs 8km once a day

I'm wondering what would help improve my weight loss results.

If I do a walk every day in the morning and evening that is 4km I was thinking that might raise my metabolic rate longer throughout the day.

Obviously walking 8km would burn more calories during the session though.

Recovered from a back injury in May and lost almost 20kg so far through diet alone. I've probably lost a fair bit of muscle at 5ft 9 I was almost 105kg and now I'm around just under 86kg. I've actually exercised less than before the injury since I used to walk to and from work (6km) as well as being a mechanic. I work part-time now as a kitchen hand which is fairly easy and requires little movement.

The gym is on my list of things to do but I can't afford it until I start working full time again.

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Learning to see my new body -100lbs

I struggled to lose weight for many years. From 18-25 I weighed anywhere from 189-220lbs. I was 100% convinced food couldn’t help me so I spent thousands of dollars trying different fad diets.. I starved myself trying to get healthy by Forcing myself to drink protein shakes for meals twice sometimes three times a day in and off for 5 years. I’d lose a few pounds only to gain it all back.. Fast forward to 2018 I was 205lbs when I foolishly scheduled a consultation for Lipo (I was convinced id love myself the way I was if I took care of my double chin since I couldn’t lose the weight.... Obviously in denial about how big I was.

But first I asked my doctor to run tests to figure out what was wrong with meds why wasn’t losing weight through exercise and shakes? Lol... The tests came back normal so desperate I gave eating MORE food a shot and it worked!

The first 2 months I lost 20 lbs, the weight started to melt off! I was doing what every doctor has ever recommended, eat more meals, frequently. I ate every 2-3 hours. I started documenting my weight loss because I was so amazed eating whole veggies, carbs, protein, fruit, fats ETC would help me... because carbs are evil right?

I managed to lose 80lbs in 8 months over 100lbs total loss!

I’m so proud! I’ve kept the weight off for a year.

The issue is I still see that fat girl in the mirror. Anytime I start to feel better about myself, I look in the mirror or at a photo and remember I’m not as small as i think.. because I used to think I wasn’t as big as I was, and I ended up being so much bigger... arg. I don’t know how to dress my new body. When I do my makeup the same I look like a drag queen or I can’t help but to see the old me staring back at me. I am jealous of people that truly feel beautiful because it’s all I’ve ever wanted. I’m smaller than I’ve ever been and I feel more self conscious than prior.. People say I’m suffering from body dysphoria but I don’t know. All I know is what I see in my mirror isn’t the same as the photos I see of me. :( why can’t I see the new me? I want to love my body already, I fought so hard to get here. I inspire people to reach their goals daily and I support every person that comes to me for help because I know the weight struggle. I lived it. I was so overweight that my mom was afraid I would die in my sleep, because I couldn’t breath I’d wake up gasping. My acid reflex was so bad I’d wake up choking. I would fall asleep driving..... I know how hard it is because I’ve lived it. I want to enjoy how far I’ve come...

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Your Body is the Only Partner Your Mind Will Have

It's time to start listening to it.

I can't tell you how many times I've started a weight loss journey, only to fall flat on my face. Meanwhile I keep gaining more and more weight and every time I decide to lose weight, I have more weight to melt off. Despite how disheartening it is seeing the scale go up like a stopwatch, my dumb monkey brain only wanted pizza, fast food, soda, and a comfortable sedentary lifestyle. Who doesn't love laying on the couch snacking on potato chips playing Halo and watching football games?

Your body doesn't. Your body is screaming to be used, and you're flat-out ignoring it.

Your body doesn't want a second Burger King burger.

Your body doesn't want a third bottle of soda.

Your body doesn't want to devour a whole pizza.

Your body doesn't want to be laying in bed several hours a day, browsing memes on your phone.

Your body wants protein.

Your body wants WATER.

Your body wants to move.

Your body wants to fly.

If you ignore your body, it will die.

It's about time to give your body what it wants, so it can give you what you want. Your body is your partner in life, the only partner you have. Treat it like an equal. And I have decided to start listening to my body. After two weeks of listening to my body, I'm still roughly 100 lbs overweight but I feel so much better! Simply by controlling my intake and watching my calories, my body worked on its own to shed 10 lbs in two weeks. Today I've started an exercise regiment to help my body get the rest of the way there. It will be difficult, but after 15 years of not listening to my body, I deserve the struggle. I deserve the pain. But the reward will be worth it.

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This sounds dumb because I’m super obese, but I’m worried I’m getting an eating disorder, or at least having unhealthy behaviours with food on the opposite side of the spectrum that I’m used to

I’m very obese. I was 347lbs on July 3rd, an as of yesterday I was 280lbs. I’m 177cm. I was diagnosed diabetic in July, so started off low carb, no sugar, cut out junk food and portion controlling and walking 30 mins a day. From July 3rd to August 7th I lost 9kg. My doctor then put me on Saxenda, it’s an injection to assist with weight loss and I am currently still on it.

My appetite was reduced a lot, and I began to eat a lot less, the first few days maybe like 1000 calories. I joined a group for Saxenda and saw a comment that said “you won’t lose weight on 1200 calories, you need to eat 800 calories”. So I started doing that basically. Well, I decided to never go over 900 calories to start, and it was quite easy as my appetite was also reduced by Saxenda. I would panic about going over 900 and think it would ruin my weight loss and make me get fatter again.

It was working well and my doctor was super impressed with my weight loss, and it made me feel good. She doesn’t know how little I’m eating.

The last month or so (maybe longer, I can’t exactly remember), I’ve reduced even more. I probably eat between 600-800 a day. I constantly worried that if I eat any more than 800, it will stop my weight loss and lead to me becoming more fat. Like, I know it’s irrational, but I can’t bring myself to eat any more than 800. Even when I get to 800 I feel I’ve failed, sitting at 600 makes me feel better.

The last few weeks I’ve suddenly become incredibly fatigued and weak. I get weak just having a shower and have to sit down. I get super light headed and dazed nearly every time I stand up. I’m just so tired all day and can barely function. I haven’t been walking like I used to because I’m just too fatigued. I’m still losing quite a lot of weight though.

I know this is likely to do with my lack of eating, but I still can’t bring myself to eat more. I don’t want to gain weight, or stop losing weight how fast I am. I’m also worried if I don’t lose as much as the last checkups, my doctor will be disappointed (next visit is in a week).

But I also feel stupid, I’m obese and it would be silly to have an eating disorder, I do need to be eating less. But it’s like, I can recognise my behaviour and thinking is kind of dumb, but I also agree with what I’m doing and think it makes sense? I don’t get how I can think both. I just keep thinking back to that Facebook comment about how you can only lose weight on 800 calories. Like, I know others do it on more calories, but I just can’t seem to shake the idea I need to eat 800 or less for it to work.

I do have some mental health issues and started seeing a psychologist recently (only 1 session so far and I definitely didn’t bring any of this up. I have a lot of pre-existing issues that we talked about not related to weight) and taking Lexapro, the last 3 weeks, so I wonder if Lexapro is also contributing to the exhaustion and maybe I’m bowing this “eating disorder” idea out of proportion.

Anyway, I don’t really know what to gain from this post. I guess just wondering if anyone else has had similar issues, and what happened to them in the end?

I should note, I’m still on Saxenda and this has helped as I don’t feel as hungry. I think the dosage I’m on is wearing off its effectiveness as I have started getting hungrier recently, but I don’t give in to that. I know, I know when I come off this medication I’m probably gonna relapse. Like, I’m aware of this but I a part of me thinks I won’t and thinks it is all okay. Idk, it’s weird.

Thanks

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