Day one and I'm feeling optimistic

I finally got in to see the obesity clinic at my local hospital yesterday. I'm very medically complicated, and nothing I'd tried in the past had worked with weight loss. My health has declined to the point where I'm not able to exercise at all, although I'm hoping to be able to get swimming next week, once I fix my swimwear; that will help. I can be in the pool for hours and I love it.

Today was the first day of Optifast shakes plus two cups of steamed veggies, under the advice and observation of the clinic doctors, and I'm not feeling deprived. My blood sugar dropped a little far this evening because I bolused too much insulin (I rounded 18.4 carbs up to 19, and I think I may have miscalculated the carbs in the veggies) but otherwise I'm doing fine.

For the first time in a long time, I feel hopeful. It's going to take a lot of time and work, but I feel like I actually know what I need to do now, and that makes such a difference. I'm not struggling in the dark anymore.

submitted by /u/rebootfromstart
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2q41IHl

Day 1? Starting your weight loss journey on Wednesday, 30 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!

submitted by /u/AutoModerator
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2C6Agf3

I finally learned how to lose weight and keep it off - and it took me 11 years to get here

I was always a big kid - I’m an endomorph so it’s very easy for me to put on both weight and muscle. It started with my mother, who was obese during my childhood and fed both me and my brother just absolute crap. Then, I played water polo between the ages of 13 and 16 (sometimes we would train 4 hours a day) and my weight got stabilized as I was burning off all the excess calories I was putting into my body. However, at the age of 16, I quit water polo but did not restrict my calorie intake and that led to me balooning to 130kg (286lb). I finally had enough and started working out but even though I was doing it wrong I managed to get back to 87kg (191lb) within two years.

The I got married and also divorced: the divorce was really traumatic for me and I gained all the weight back and then some, reaching a peak of 155kg (341lb), which was two months ago.

I had had enough.

But this time, I would do it right. Therefore, here is a summary of what I learned during my last 11 years:

1. State of Mind It is the first and most important step. I needed to realize that I do not need a weight loss journey but a lifestyle change. I restricted calories severely during my last weight loss but I did not change my lifestyle: therefore, I did lose the weight but I destroyed my physical health and I didn’t have anything to stop me from gaining the weight back when things got tough.

Personally, what worked for me was waking up at 4:30 AM every day. That allowed me to eliminate unhealthy habits such as watching too many shows or movies during the night and it made me realize that I am in control of my life.

Winning that first battle (against the soft sheets and fluffy pillow) sets the tone for my day: so I also make my bed, I also read a lot now, I clean my apartment much more frequently, I have clean, focused time for my startup company and all of this happens before 8 AM. Then, at 8 AM I usually go to the gym, have a killer 30-35 minute weights workout, go back, take a shower and then get to the office by 9:15 AM. By the time I get to the office I’ve already accomplished so much that I feel really good about myself and I am actually much more productive. And, if by any chance, I have a crappy day at work, I get to go home to a clean apartment and a bed that is made!

1. Calories and meals Sugar is usually the enemy, not fats or carbs. Sugar doesn’t have nutritional value but it has a huge caloric density. Sugar will taste amazing, will give me a sugar rush but the body will realize that no nutrients have been absorbed so I would be hungry very soon after that. Cutting out sugars increases insulin sensitivity, allowing me to start burning stored fat instead and greatly reducing my appetite. This helps me a lot as I don’t snack anymore so it’s very easy to keep track of my calories without any apps (also, I can have one big meal a day, which happens frequently due to my frequent business travels, and still lose weight - my body works on totals, not meals at specific times; I regularly skip breakfast when I’m at home and have a nice dinner but I do the exact opposite when I’m traveling and eating at a hotel).

2. Workout I used to play water polo and the first time I lost the weight I did it by mainly using the stationary bike. That did help me lose weight but even at 87kg (191lb) I still looked quite fat, despite being 5ft 9 (1.80m). That was because I overlooked weight training to build muscle. Now I am doing only weight training and I am doing it for several reasons:

3. weight training (done properly) increases my testosterone levels greatly and that helps with building muscle, fat burn and libido. Cardio will only do that during a high intensity interval training but the level will be much lower

4. I need to conserve my muscle mass or even increase it. More muscle means that more glycogen can be stored there (without it being turned to fat) and of course, I become stronger and healthier. Cardio will never do that: it will help me lose water weight instead, granted.

5. Due to my extremely hectic schedule I cannot go to the gym more than 3 times per week. Therefore, I need to make those times really count and having a beastly 30-35 min workout will ensure that I will still burn calories 1, 2 or even 3 days after my workout is complete (as my body repairs the muscles I’ve damaged during the workout).

I’m not saying that cardio is bad, it’s really good and should not be disconsidered. What I am saying is that in my lifestyle high intensity weight training is the best solution for my goals (lose fat, maintain and increase muscle mass). I’m not going to lie, it’s a bitch to train like that and I don’t particularly enjoy sweating like a pig and being sore in different muscle groups pretty much all week long - having the right mentality will kick me out that door when I need to though.

1. Fasting Even though I already restrict my calories I am also doing alternate day fasting (more recently I’ve actually switched to 36-hour fasts). Fasting has many benefits but for me, I needed to:
2. help restrict my appetite
3. reset taste buds (especially when it comes to sweets)

4. increase mental clarity (I work in IT so my brain is my money-maker) Fasting is not for everyone but once I got the right mindset I was able to pull it off. Now, two months later, fasting is a normal part of my life and it’s very easy for me to accomplish it.

5. Supplements I take an all-natural diet aid (aimed at cutting off the hunger feeling when I’m about to enter my fast period), vitamin C (just because it’s the colds season) and L-Glutamine to help with my workout recovery.

6. Food I started cooking for myself so that I have more control over what I eat. I absolutely enjoy purchasing a fresh chicken breast and cooking it myself just one hour later: it tastes amazing. It was easy for me to switch to a healthy diet as I already enjoyed chicken, fish, beef and legumes. I am making sure that I include protein, fats and carbs with each meal but no sugar: that way I feel full quite fast and for a long time.

My goal is to get to 95kg (210lb) and two days ago I weighed in at 140.9 (310lb). That’s a loss of 14.1 kg (31lb) in two months, with the total fat lost being 18kg(40lb) - and 2 lb(1kg) of new muscle gained.

45kg (100lb) to go.

submitted by /u/tudorcj
[link] [comments]

from loseit - Lose the Fat https://ift.tt/36i7uWr

(NSV) Someone commented on my weight loss and I'm on cloud 9!!!!!!

I work in a career where I deal with the public daily. I have a regular customer that comes in several times a week, but she's been gone visiting family for the past several weeks. It's been a good month or a little longer since I saw her last. The second she walked up to me and took a good look at me, she said "Oh wow, you've lost weight!!" I was so caught off guard! I know I blushed and said "Oh...well, maybe...one can hope!" And I giggled. No one knows I'm trying to lose weight but myself and my husband, and I felt put on the spot for a second so I tried to brush it off. She continued on and said "Oh no, you've definitely lost...I'd say a good 10 pounds. I can see it, especially in your face."

I was amazed - how did she know? I was flattered beyond belief and have spent the rest of the day on cloud 9!! She has no idea how much she has made my day. Oh heck, she totally made my whole WEEK!! This exact feeling right now is exactly why I'm staying on this weight loss journey !! I want to feel this great everyday.

I've only been on my weight loss journey (this time around) for about 5 weeks. I've lost 12 pounds so far. I still have about 50 pounds to go until I'm where I want to be, so I feel like 12 pounds isn't much in comparison. I'm at the point where I'm getting excited as every pound comes off, but I also know I'm at the beginning phase and the pounds coming off are probably not noticeable. Especially because they aren't noticeable to me yet, at all (insert paper towel roll analogy).

Apparently not!!!!! I went home and then crushed it in the gym tonight!!!! I'm so freaking happy the changes are starting already!!

submitted by /u/PivotPIVOTPIVOOOT
[link] [comments]

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

Maintaining a healthy weight as a genetically pre-determined overweight person is the equivalent to keeping up in a book club as a person with dyslexia

This analogy came to me this morning and I thought others would appreciate the idea of it. Too often, overweight people are viewed with scorn because they are overweight. This might also be intensified by the fact that "other people have lost weight".

What this fails to appreciate is that--while it is a CICO issue--it is far more difficult, biologically, for some people to have a weight loss CICO ratio compared to others. Personally, I have a healthy weight/BMI after 40+ years of being overweight (often times, actually clinically obese). I don't achieve this by observing and maintaining my "daily calorie limit". The *only* way I achieve this is with exercise (as much as my schedule permits) and intentionally having a rather large "caloric deficit" (e.g., modest breakfast, fruit for lunch, meal-replacement shake for dinner).

The thing to note is that--courtesy of genetics--this isn't a large caloric deficit for me-hence the quotation marks. My body is great at maximizing and storing calories-as are most people's bodies that are overweight. I probably need around 600-900 calories less than even my sedentary, but thin peers on a daily basis.

This means that we shouldn't shame anyone (nor should we applaud others that are naturally average weight). Fat-shaming is as counter-productive and illogical as shaming a person with dyslexia for struggling to keep up with a reading list. They might do it, but it requires far more work, effort, and commitment than the people without dyslexia.

Those of you struggling to keep up with the reading list and those of you that have kept up with the reading list (i.e., losing weight, maintaining healthy weight)--I commend and applaud you. You are not acting "like an average weight person" you are working harder than naturally average weight people due to additional biological hurdles thrown your way (and this isn't subjective, empirical research has highlighted multiple ways that some people are "screwed" over by genetics when it comes to weight and fat accumulation).

Don't know if it helps anyone, but the analogy felt right to me.

submitted by /u/JoshTheBear_
[link] [comments]

from loseit - Lose the Fat https://ift.tt/331XDlC

How do you reduce you’re body fat %

Apologies if it’s a dumb question but I’m curious.

Do you simply just lose weight and you’re body fat % goes down ?

Or is there something more to it. Because by browsing these weight loss sub Reddit’s I’ve seen some posts where people have a healthy BMI but have a body fat % of 25% or more.

I’m male 176cms tall currently 180lbs and only 20 lbs away from the bare minimum of a healthy weight for my height at 160lbs. But according to my scales I have a high body fat % at like 23-28% ( I know scales aren’t accurate at measuring body fat % )

If I was to get to 160 lbs would my body fat go down to a more healthy % like 20% ?

I’ve been water fasting for the last week so I’ve been losing 2 pounds a week and plan to continue.

submitted by /u/supremegeneralj
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2MZ7V04

About 6 weeks in, but need advice on my current plan

6'1", SW:275 CW: 260(lost 10 of it before i started trying) GW 190.. I started working out about 7 weeks ago, 6 days a week. I have been using MFP, weighing and logging everything i eat. I'm Currently eating 1,800-2,000 calories per day, following my macros, drinking around 120oz of water per day, and also doing OMAD. My usual workout is 45 minutes on Weights and 20 minutes of cardio. So far I have only lost 5 Ibs, and am a little discouraged. So the question is, is my current plan a good one? or do any of you have any recommendations that would make it a little better? Also, I'm not an impatient person and i know any significant weight loss will take time. I want to do this slow and steady. Maybe, i just need a little reassurance that i am doing this the right way.

submitted by /u/DsmitZ1
[link] [comments]

from loseit - Lose the Fat https://ift.tt/348fVla