I'm 36 and I weigh the same as I did in 7th grade.

I started my weight loss journey 9 months ago with going to the gym 2hrs a day everyday, 1500-1600 calories along with 16:8 intermittent fasting. I was 315lbs and hit a huge goal of under 200lbs (190 to be exact). I still have 20lbs to go but I feel great and less soreness than I did.

I thought I'd offer some advice to those starting out with what worked for me specifically. Get into a routine of eating less and getting exercise along with not focusing on the scale but how clothes fit and how you feel. I weigh myself once a month, don't snack, no soda and track everything with MyFitnessPal. While this may not work for everyone it did work for me and may work for others.

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from loseit - Lose the Fat https://ift.tt/2J5lEQX

Not satisfied with original goal, not sure when to draw the line...

I’m a 22yo female, 5’6, 123 pounds and I’ve gradually gone down from 137 pounds since April this year.

My original goal was to get to 117 pounds but now that it’s only 5 pounds away I don’t see myself being happy with my weight loss when I get there.

I feel like the logical solution would be to adjust my goal until I am happy but the nhs website for bmi calculations advises not to go below 115 pounds for my height.

I’m really not sure what to do or how to feel because I was hoping to see a bigger improvement. I still feel as though I have a significant amount of fat on my thighs and hips and I just want to feel slimmer and lean.

Any advice or has anyone been in the same situation?

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Need some advice on what to do now (M/5'9''/168 lbs/approx. 22% BF)

My weight loss journey started around March last year, when I weighed in at my heaviest (around 250 lbs/115 kgs). I decided enough was enough. I started counting calories, eating less often and tried to move around more. I lost about 20 lbs/10 kgs between March and November.

In November, I started learning more about low carb/ketogenic diets, and decided I wanted to try it out, because I wasn't wholly satisfied with the speed of my weight loss. Between November and July(ish), I lost 55 lbs/25 kgs more, and weighed in at 176 lbs/80 kgs.

I was delighted with my progress, but I had grown to resent food. It became unnatural, restrictive, social eating was almost completely out of the equation, plus I developed some negative behaviours (extreme carb counting, starvation behaviour, food obsession etc..) and being that I naturally love fruits and vegetables and other whole foods, I decided to switch back to a "normal" diet, no longer counting carbs, but generally just focusing on not over-eating, eating whole foods, and staying at a 500 kcal deficit for a continued weight loss (my goal weight is around 150-155 lbs).

Today, I weigh in at 168 lbs/76.5 kgs and my BMI is no longer overweight, which I am delighted with. My question though is what should I do now? I still have around 10-20 lbs more that I would like to lose ideally, and I would like to be around 15% BF.

Should I go back to a low-carb/ketogenic diet to just get it over with, or should I just add some more exercise to go along with my existing diet (I'm naturally quite a sedentary person, very little physical activity)?

Appreciate any advice you can give me. Cheers!

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from loseit - Lose the Fat https://ift.tt/31yCA8C

Day 1? Starting your weight loss journey on Sunday, 20 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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Staying ‘on the wagon’ for one week has paid off! F27 5’6” SW:246lbs CW: 240lbs

I usually make it a few days without sneaking treats that I don’t track. This time I’ve been letting myself have treats and whatever else, but I have been tracking EVERYTHING. MFP says that my calorie goal should be around 2100 to lose 1.5lb a week, but I’ve generally been around 1900 and I’ve been fine.

In addition... I weigh myself every day. I know, some people say it’s bad. But I’m a sucker for math and an average, and I need the encouragement on days where I gain a little water weight that it’s not the end of the world.

This is the most successful first week of weight loss I’ve ever had - 6lbs in 7 days! So happy in my new lifestyle and owe lots to this sub for the encouragement!

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Needing some advice

Hwy everyone hope y’all are doing well!

I need some help in reloading some weight.

I’ve was diagnosed as anorexic in February, and I’ve been in therapy for it. However I’m not what you think of when you think anorexic.

I’m a 38 year old man who has a BMI over 30.

Over the last 7 months I’ve been gaining weight and i despise it I hate being told that some people are bigger. I’m tired of being told that my weight is fine, and I’m tired of being told to stop worrying about my weight.

I have an obese BMI and I’m done being told it’s ok. I’m tired of people saying that BMI is not a good indicator of health when every medical professional in my life uses it. I hate the mixed messages.

So, I’ve ditched the people telling me that eating “normally” is ok, and back to get serious about this.

Previously, I lost 170 pounds and I was on the edge of Obese/Overweight BMI when I had a feinting episode and forced into “recovery.”

I’ve gained 30 of it back through “recovery” and therapy and I feel it’s a complete joke. I want to lose 75 pounds so that I’m within a normal persons BMI range.

In the past, I’ve done CICO + Keto + fasting and I found that this is the only way I can effectively lose weight. My issue is that I’ve let others convince me that I was anorexic as a result and I’ve fallen off the wagon.

I am also have been walking 3-4 miles a day, but I’m upping that to 6-8 miles now, and climbing the steps at work (I work on the 27th floor of my building so it’s not just sounding like I’m doing something) so that I can keep the weight loss going.

I am (re)cutting out carbs, sweets and snacks, and take out foods that lent to over eating. No more pasta, no more bread, no more restaurant food or takeaways. No more processed foods.

It’s easiest for me to have very prescribed foods and Portion amounts every day. I’m perfectly fine having the same food each day and frankly, it’s preferred. When I lost the 170 pounds, I basically ate the same menu for 8 months.

I don’t want to get bogged down into fat logic, I don’t want to be told it’s ok to be obese, I don’t want to be told that dieting is bad or that restricting my food isn’t safe. If people can lose 200+ pounds, so can I. I can CICO very well when I determined to do it.

Any advice is greatly appreciated. Or even a basic meal plan where I can have a meal for under 500 calories.

Thanks so much.

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Tips for staying on track PLEASE?

Hey!

So I'm a university student on a weight loss journey (aren't we fucking all?). Last year I lost around 20lbs while at school (eating ~1600 cal/day, working out 4-6 days/week) and then gained it all back when I went back to live at my parents' house over the summer break.

It's super easy for me to stay on track when I'm at school because I'm in complete control of what I do and don't eat -- if there's something I know I'm going to binge on, I just don't buy it and the problem is gone. I only make exactly the portion of food I'm going to eat and no extra for seconds. My schedule is firm. It just works.

When I'm back at my parents' house though, everything is thrown off. There's always everything the fat girl inside me wants to eat -- cheese, cookies, WINE, ice cream, and at every meal my mom makes enough for each person to have seconds (which I can't resist). Every time I go back there it's like I'm in highschool again and I remember how I got fat in the first place.

So anyway, that was my long winded way of asking: Does anyone have any tips for staying on track/not bingeing when you're out of your normal routine (and every fattening food you could possibly want is right in front of you in huge quantities)?

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