Can I Cycle My Way To Fitness?

I've gone through a few changes in my life over the past few years. Several years ago, I decided to lose some weight and get fit, and I was successful! My weight loss method was counting calories. I was super disciplined and ate pretty much only health brand microwave dinners because I could count the exact calorie content easily. I kept my calorie intake around 1500-1200 and dropped 50lbs. I even started lifting weights for the first time ever, and to my surprise, I even enjoyed it.

Newfound fitness and good looks brought about the next big change in my life. I started dating the girl who would eventually become my wife. Turns out, comfort and happiness can lead to weight gain. Over the course of a couple years, those 50lbs crept back and I found myself a little discouraged with my own self image.

I tried to fall back on my previous experience, but since I'm no longer a bachelor, eating microwave dinners, counting calories, and going to the gym after work just doesn't fit my lifestyle anymore.

My wife got a Peloton bike to lose her pregnancy weight, and I've figured out I can fit in a ride in the morning, before my family duties come calling. My wife cooks pretty healthy dinners, and I'm also trying my best to eat a healthy breakfast and lunch during the day, though I'm sure I'm nowhere near my previous 1500-1200 calorie counts.

At this point, I've been exercising in the morning for three weeks. I've seen the numbers on the bike (distance, difficulty, etc) slowly creep up some, but I decided to weigh myself this morning ... and no change.

It's a little discouraging. I don't have anything to show myself that it's working. Before, I knew, if I ate 1200 calories a day, then I would lose weight; but now, I'm just excising, trying to eat better, and hoping.

I've never lost weight this way, and I'm not sure it's the right way. I'm looking for any advice out there.

Thanks.

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Lead by Example

This is my second time losing weight. The first time around I lost a little over 50lbs. This time around I'll need to lose at least 65lbs, which does not include the 20lbs already lost. I know why I gained the weight and since I don't plan to be pregnant again I doubt I'll gain it back.

Anycase, my family and friends saw my weight loss the first time and they're seeing it the second time. Namely, they're seeing I'm losing weight while still going out, eating anything I want (in moderation), not working out (have a knee injury and waiting on surgery), and have a nonfunctioning thyroid. My husband put on some sympathy weight during my pregnancy though still in the normal BMI range. Usually, when he wants to cut weight he does it incredibly unhealthily. He'll not eat for days, binge on candy when he does, and be super grumpy the whole time. This time he is counting calories. He is in a better mood and having fun figuring out how to still fit in a hard seltzer.

My mother is also starting to realize. She has cut back on her nut consumption so her weight is stabilizing. It is hard to know this not-secret-works-perfectly method of losing weight and keeping it to ourselves when others could benefit, but you can't force people to accept it. Living a good life and by example is the best way to go forward.

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Tired of being a slave to sugars, fats, and cravings.

So, 9 months ago - I absolutely amazed myself. I had gone 5 months on CICO, lost 35 pounds, and it had made things amazing for me. (38/f - 5'5") I went from 185lbs and hit 149 - the 150's had been a dream but I found the 140's and I was actually DOING IT... even if it was only 149 (Post: https://www.reddit.com/r/loseit/comments/a7xxip/the_140s_140s/ ) I was feeling confident in my clothing, could feel differences even in how I felt when I laid in bed, it was so great. My goal, is between 125-135.

I didn't want to post this. I'm ashamed. I did so well... I had so much confidence in myself because I was actually DOING it and if I could do it, anyone can.

I think I can pinpoint the moment that ruined my progress ... I do realize it didn't need to, but it seems it did. I know lots of people can handle cheat days, etc... and I did great on CICO knowing I could eat what I wanted as long as it stayed within my caloric limits, so I was having small amounts of dessert foods, etc and it was working. I'm not saying I cut them out completely, and that, I think is what made my weight loss a success.

But at the Christmas celebration, surrounded by butter tarts, and chocolates, and sugar cookies and the millions of Christmas treats, I decided to give myself a Christmas present. My present was that for that one day - I would allow myself to let go. Eat what you want, don't worry about calories... and I did. And it was delicious. And all those sugary things were amazing and I really did enjoy my 'day off'.

The next morning, I was resolute to continue on my CICO journey. But somehow, I derailed it. Day after day I allowed myself more sugary treats than I should have, I gave in to cravings which now seemed stronger than they had in the past 5 months. I stopped logging because I was tired of it and I was going over every day anyway. I mean, New Years meant snacks and drinks, then there's all the leftovers, then there's several birthdays in my family in the month of January, and I kept telling myself "You haven't failed yet, you'll get back on track". Well. I never did. Many times in the last 9 months I've tried and I just can't stick to it like I did before. I'm back up to 165lbs. No, I didn't gain it all back, and I do make sure I still walk, etc. But I've gone back to accepting cake/donuts and work. I have craved chips and chocolate and sat at my desk and ate way over what I should have of those things. The walks are not going to reverse that or come even close to burning off the extra I was/am eating. And now my clothes are starting to feel tighter and uncomfortable again.

I wore a bikini last December. First time in like, 25 years. I was so proud. Maybe I wasn't "quite" ready for it... but I did it anyway. Now I look at that picture and feel defeated. Like, I had it, and I messed it all up. And why can't I just get back on track? I find myself wondering how I ever did it for 5 months before???? I find cravings so bad and I just want to eat all the damn bad things!!!

Anyhow. Like I said, I feel like a failure posting this post. After my success post about getting to the 140's, and here I am... failed. I know many will say it's not failure and maybe it's not because I'm painfully aware of it. But 9 months is a huge 'setback'. And I've tried in the last couple of weeks to get back on track, but I always find a reason to eat that piece of pie or dive into that delicious dish of nachos. Have those couple drinks with friends (which btw always leads to bad eating decisions, because my inhibitions are out the window and man I love chips).

I'm not sure if posting this will change anything. But I put it out there. Maybe someone else is dealing with the same thing. I'm going to try again here. And next time, if I am successful, I won't allow myself to derail so badly and no more 'free for all' gifts to myself in the form of sugar. I think for me, the solution will be to vow to go as low on sugar as I can for a week or two, until I'm no longer craving it (hopefully) and try to reset from there. Here we go again.

To all of you out there in the loseit family, you've helped me so much and I just wanted to air my grievances about myself. Hopefully by next summer maybe I can wear the bikini again? Would be a shame to just leave it in that dark drawer its sitting in now...

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10 Comfort Food Recipes That Taste Like Mom’s Home Cooking

Our favorite comfort foods bring us back to that happy place. They’re warm, hearty and flavorful, leaving us full and satisfied long after we’ve eaten. If only there were comfort food recipes that don’t hurt your weight loss progress or sacrifice flavor …

Good news: You CAN enjoy the deep pleasures of comfort foods and stay on track to your weight loss goal.

To help you get started, we’ve chosen our favorite Nutrisystem-approved comfort food recipes—each easy to make and perfect for your flex meals. Best of all, they’re so delicious, the whole family will clamor for more (and don’t worry, more is what we have! Just check out these 6 Hearty Slow Cooker Recipes >)

Here are 10 easy comfort food recipes that won’t hurt your weight loss progress:

1. Cauliflower Sweet Potato Soup >

Count As: 1 SmartCarb, 1 Vegetable, 1 Extra

Cauliflower and sweet potato make the thick creamy base for this rib-sticking soup. Garlic and onions bring out the savory flavor, with a spark of ginger that complements the natural sweetness of the main ingredients. Click here to get the recipe! >

2. Corned Beef and Cabbage Soup >

Count As: 1 PowerFuel, 1 SmartCarb, 1 Vegetable

For lunch or as a dinner starter, the pub classic satisfies big appetites and pleases meat lovers. This version is brimming with real corned beef brisket, potato chunks and chopped cabbage in a rich broth. Click here to get the recipe! >

3. Butternut Squash Turkey Chili >

Count As: 1 PowerFuel, 1 SmartCarb, 1 Vegetable, 1 Extra

You’ll want to make a big batch of this tasty crowd-pleaser. Lean turkey, black beans and lots of vegetables keep the calorie count down and nutrient-levels high. Click here to get the recipe! >

4. Slow Cooker Artichoke Chicken with Potatoes and Sun-Dried Tomatoes >

Count As: 1 PowerFuel, 1 SmartCarb, 1 Vegetable

Fill your crockpot with chicken, potatoes, a few vegetables and herbs, come back a few hours later and you’ll sit down to a dinner that will feel like a banquet. And you get more than 20 grams of protein with just 182 calories per serving. Click here to get the recipe! >

5. Lean Beef Cacciatore >

Count As: 2 PowerFuels, 1 SmartCarb, 2 Vegetables, 2 Extras

In about 45 minutes, you can sit down to eat a dish so hearty you’ll be full for hours after. It fuels you up with big bites of lean beef, plus orzo pasta and meaty mushrooms. Click here to get the recipe! >

6. Vegetable Lasagna Bake >

Count As: 1 PowerFuel, 1 SmartCarb

With its layers of creamy cheese and thick noodles, lasagna is a favorite of many families. This version is so loaded with tasty vegetables that no one will notice it’s meat-free. Click here to get the recipe! >

7. Easy Chicken Tetrazzini >

Count As: 1 PowerFuel, 1/2 SmartCarb, 2 Vegetables, 1 Extra

White wine and Parmesan cheese give this casserole a truly indulgent flavor. To keep the calories down and the satisfaction high, we used low-carb zucchini noodles, giving you another serving of vegetables while you simply enjoy the blend of tastes in the dish. Click here to get the recipe! >

8. 5-Ingredient Simple Eggplant Parmesan >

Count As: 1 PowerFuel, 1 Vegetable, 1 Extra

The meatiest of vegetables, eggplant, makes a filling foundation for a satisfying meal. Add zesty sauce and lots of cheese, put it all on a whole-wheat roll and you have a flex lunch that can power up a busy afternoon. Click here to get the recipe! >

9. Super Cheesy Broccoli Fritters >

Count As: 1 Vegetable, 2 Extras

These crispy pancakes are fun “finger food” that give you a serving of vegetables—carrots and onions along with the broccoli—plus lots of fiber to fill you up. Of course, there’s plenty of cheese to make your taste buds happy. Click here to get the recipe! >

10. Berry Easy Bread Pudding Mug Cake >

Count As: 1 SmartCarb, 1 Extra

Bread pudding might just be the favorite of these comfort food recipes —it’s warm, sweet, moist and so satisfying. Made with whole wheat bread, almond milk and juicy berries, our bread pudding cake also is a healthy treat, with just 127 calories in a serving. Click here to get the recipe! >

The post 10 Comfort Food Recipes That Taste Like Mom’s Home Cooking appeared first on The Leaf.

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Thoughts on my weight loss/fitness strategy?

22M Currently about 178lb(started 186) 5' 9". Goal weight is somewhere around 145-150 for now, haven't decided yet. As a backstory for majority of my life until about 2 years ago I was in cross country, 135lb, and great cardio health overall, just really skinny. My current goal is to only lose weight, eventually weight lifting will come it to play but that's in the future.

Right now the only exercise I'm doing is 2mile run average pace every other day as I have literally energy while working 60 hours a week on such low calories.

This is my current meal plan: https://imgur.com/a/uei7iyn

Would love any thought or advice on how to make this plan even better, I'm cutting calories heavy atm largely because I'm going to Korea in December and would like to look my best. I will be increasing my caloric intake when I get closer to 160 or so.

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Day 1? Starting your weight loss journey on Tuesday, 15 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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Tantrum Tuesday - The Day to Rant!

I Rant, Therefore I Am

Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!
The rant post is a /u/bladedada production.

Please consider saving your next rant for this weekly thread every Tuesday.

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