The Art of Getting Back Up

One of my favorite mantras, which is repeated over and over on r/loseit is the idea that weight loss is simple, but not easy. This small change in how I consider weight loss has been so incredibly important to my journey so far.

A little background. I started trying to lose weight seriously in 2016. I had just officially moved in with my partner. I had a promotion under my belt, and I felt ready to tackle this next section of my life. Over the last three years, through job changes and loss of friends and family, I gained and lost the same 30lbs over and over. Starting around 211-215, I could get down to 185, but then fall off. I was hitting a hard wall.

The first few times, it started as a day, then a month, then a few months, then a year. Each time I got back up it was harder, and I felt more defeated. Sometimes I was up for longer, sometimes I was down for longer. Sometimes it felt like the easiest thing in the world, and sometimes it felt impossible.

I know why I’m overweight. I know it boils down to me trying my emotional state to my plate, and whether or not my full belly means I’m fully happy. I know I sought approval as a child for overeating, and I know that behavior was encouraged. Though my habits were learned from a young age, I need to take responsibility for my actions. No one is forcing me to overeat but me.

I started therapy in April of this year, and it’s one of the scariest things I’ve done in my life. Being diagnosed with an eating disorder felt the way stepping on a scale at my heaviest did. I’m aware of the problem, now how do I fix it?

Enter r/loseit and the challenges here. My daily inspiration comes in the form of the posts every singe one of you make, your successes, your failures, and most importantly how you get back up.

Losing weight is the hardest thing I’ve done in my entire life, but that doesn’t mean it’s impossible. This is me holding myself accountable to myself, and continuing my journey again. I know that I’ll trip again in the future, but the time I’m down is shrinking, and I have a great support team behind me to help me. I have so much knowledge from this journey so far. I’m not restarting, I’m continuing, and it’s going to take as long as it takes for me to bit my goal.

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is my scale broken or just cheap?

Let me preface this by saying that I know scales are not the be-all-end-all of weight loss, but I'm numerically motivated and it helps me keep track of progress. But over the past few days, I've had wild fluctuations in the numbers that have been reported by the scale. For example, yesterday morning it read about 6 lbs heavier than Friday evening, and this morning when I woke up it was almost 7 lbs less than last night. I did replace the batteries because it said low battery over the weekend, so not sure if that impacted anything. I'm actually less worried about the scale reading and more interested in if the body can truly lose 7 lbs overnight? Or do I just have a cheap scale that's not very accurate? Thanks!

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Day 1? Starting your weight loss journey on Tuesday, 22 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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Is eating breakfast or lunch necessary?

I tend to never eat breakfast as it makes me super nauseous and rarely eat lunch due to my antidepressant which tends to make me feel less hungry.

I've lost quite a bit of weight due to this recently but some people are telling me it's not healthy to not eat 3 meals a day. I just feel that I finally have a sense of control when I eat as I used to have a problem with stress/binge eating. I also feel like I shouldn't eat if I don't feel hungry.

Does having 3 meals a day make a difference for weight loss? Is breakfast truly the most important meal of the day?

Offhand question: When is a good time to stop eating? (Dinner no later than 8?)

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I am currently 224lbs and want to be at 164lbs. Please help me. [M21 180cm]

So I have been dieting(consuming less than 1700cal every day) and exercising (20 min cardio + 90 min weight training ) for a month now and have shredded some fat and weight. But i am very impatient person and due to very slow rate of weight loss i feel very very bummed up. I want to lose 60lbs in 6 months. Can you guys give me tips to reach my goals And to stay motivated.

I hate myself and want to love myself again. I want to be my own best self. Please help me.

I am Indian and vegetarian,so if you guys have diet tips which you can share, it will be awesome.

In 2 months my sister is getting married. And I have to lose a significant amount of Weight before that to get over myself and be their for my family (also to look good and hit on a cool girl ;) ).

It's my first post guys..... So please help me out.

PEACE

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Weighing the same as in my teens, 13 years ago!

Weight loss went very quickly last week (almost 2 kgs), too quickly I must say so I am eating more now. My average rate in the past month is almost 1 kg per week, which is fast enough for me.

But the good thing is that I have a weight of 79.9 kg right now, lighter than I have ever been in my twenties!

It feels great! I look much better, exercising is much easier and just moving around.

I look forward to reaching the finish soon, around 75-77 kg. I aim to lose 1 kg per week, and at this rate I am done before the end of November.

Though my body us used to this caloric deficit, I think it's good to be done. Though I am just enjoying my life right now, I have learnt to not hyperfocus on a goal like this, because when I do I become impatient, obsessed and it's stressful.

I am just enjoying my life and pursuing what is meaningful to me. Weight loss is automatic now, my body is used to having a caloric deficit and I have healthier habits that don't take effort anymore.

When I am done I will take new steps to improve my body and looks. New clothes, gaining muscle, triathlon training, cooking healthy meals, etc. Again, this will just be things I do, I won't give too much attention to it, just enough, so that I do not become obsessed. Because that is exhausting and can only last that long.

I have learnt to cultivate a healthy inner life, as I wrote in a previous post as well. That, and having good relations with people and building a responsible and stable life, is what I value most.

All the best on your journey!

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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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