Am I losing water or fat?

Hi everyone! I 22M (98kg->94,5Kg)was trying to lose weight for a long time but it was always about making it all planed meals. I mean I would plan my whole day of eating including macros. It always felt like to much and discouraged my from sticking to it for more than a week every time I tried. Now all I do is eat with caloric deficit and if I can hit some macro goals then cool if not it’s still ok. I don’t plan it. It’s been 2 weeks and I lost 3,5kg. I know that is common to lose water weight but is it due to deficit of calories or due to healthier eating without that much salt? If it’s due to the salt intake/processed foods then I didn’t reduce it at all for know so is there a chance my weight loss is fat? I should add that I eat at least 0,8g of protein per kg of body mass and do workout in the gym so it should not be a muscle mass.

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SV : 31lbs lost, the biggest weightloss of my life. [F,5'5, 195=>164]

This is my first successful weight loss ever. I've never lost this much over such a long period of time (7 months).

Before, I would "diet" for 3-4 months, lose 10lbs and then crash gain them back slowly. I gave up on losing weight and just tried to accept myself at 175lbs, my stable weight back then. I did, I loved my body the way it was but then I just gave into food. I slowly went up to 180, then 185 and then 190. 190 freaked me out, to be honest but I had such bad memories from previous diets that I just didn't know what to do. 195lbs was my highest weight ever. When I saw that on the scale, I didn't want to believe it so I made excuses. It will go away, it's just extra pounds from clothes, food, water. But it stayed, and I didn't like it. I started noticing my weight gain. Clothes were tighter, exercising was harder, I looked bigger.

At some point, I googled my BMI and found out I was officially obese. My BMI was 33. That was my wake up call. I started doing my research, slowly over the course of a month or two and just decided I couldn't keep going like this. I can't gain anymore weight, or my health will be in danger. I decided I wasn't going to let that happen and fixed my goal at a 24.5 BMI.

I knew about CICO, but I just hated tracking stuff so much that I really didn't want to use it. I first started with cutting out carbs and introducing more "healthy food". I started with a "at least one vegetable at every meal" rule. Then one carbs free meal a day. It didn't really work, I only lost a few pounds but I was still motivated. I finally tried CICO. I followed this sub and other subs advice and started with one week at maintenance, just to get into the habit of tracking. And omg, it opened my eyes. My "healthy" breakfast consisting of whole wheat bread, eggs, spinach, fresh orange juice and coffee ? 600 calories. 200 for the orange juice alone. I don't even like orange juice that much, it was just a healthy food to me. My quick healthy snack : peanut butter and an apple ? 300 calories, 100 for the apple, 200 for the peanut butter. I figured out that most of my days were around 2000-2400 calories, which is not that much but my TDEE was 1800. 200-600 calories over my TDEE a day were enough to make me gain that much weight.

I hated calories tracking but it worked. I tracked my food, stayed under 1600, with most days at 1300 and I lost weight every week, consistently, slowly. I ate whatever I wanted, but just stayed under 1600. I've had slip ups, days at 2500, even days around 3000, weeks where i didn't track at all but I went right back on track. Until July. I went on a 2 weeks vacation, stopped tracking but kept exercising and when i came back from it, i went straight into old habits ("oh i ran 20min ? I can eat a whole pizza now! it balances out!") and gained weight. To be honest, it bummed me out a little. But I had already lost 15lbs by then and I had a choice : either give up again and gain it back or get back on track and forget about it ?

August was different. Tracking for so long game me enough information to stay under my TDEE without having to weight every bite. I slowly stopped counting calories and focused on high volume low calorie food. More greens, more fruits, more vegetables, less oils, less sugar, less carbs. Fat is the only thing I measure out now because it's really easy to go from what's supposed to be 100 calories of olive oil to 300 calories of olive oil. I gave up on the low carb aspect because it made me miserable and my only goal now was to be healthy and not miserable. I love bread and carbs and I won't stop eating that for no good reason.

I learned that treats are not for every day. That special meals had to be a minority, there are 21 meals in a week and if I wanted to be healthy, in a 80%-20% way, 17 of them had to be healthy and only 4 could be a treat. But it didn't have to be that way every week. I could also do 20 meals on track on one week and only 15 the next one, as long as it balances out. I learned to see food in a new way. I still love food, a lot but not unconditionally anymore. I learned to see the harm in too much food, I learned to accept that food that I love could make me feel like shit.

I'm still 20lbs away from my goal. But I feel confident in this journey and I'm not in a hurry. Im in this for life and Im not giving up.

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Day 1? Starting your weight loss journey on Sunday, 03 November 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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Needing help with restrictive diet

Hey guys,

So I (23F) suffer from PCOS along with some other hormonal issues that are untreatable for various reasons, and cause me to gain weight very easily and make it extremely difficult to lose any. I have a BMI of 40, was referred to a bariatric clinic, but was rejected due to my ADHD as they believed it would interfere with my treatment. I'm being given no other alternative, and am stuck in a vicious cycle in which I know that my hormonal issues will improve once I lose the weight, but these same issues are preventing me from doing so.

I hope you can take my word that I've been eating a well balanced diet created by a nutritionist I was referred to by my doctor for years, calorie deficit, swimming 4 times a week, and still no weight loss.

Now, I have managed to shed some pounds in the past through very restrictive crash diets. Unfortunately, I always end up dizzy, groggy, depressed, and feeling sick.

I'm sure there are other people on this sub who have been forced to lose weight under very restrictive dieting for medical reasons. So my question is, what did you guys do to prevent feeling sick and having mood swings throughout the day?

I don't have much issue with cravings, I go through the day not touching anything outside of my meal plan and not even feeling the need to, so that's not really an issue for me. What I severely struggle with though is feeling so tired that I can barely move, and feeling anxious and angry on these restrictive diets. Because it takes so much restriction (under 1000 cals/day) to lose any weight at all, I don't know how to go about losing weight and still managing my day to day life. Any and all help would be much appreciated!

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Just started my weight loss and muscle building journey. Few questions to ask

Hi guys,

Its been two months since I started going to the gym. I try going to the gym 4/5 times a week and I have cut down on my diet along with following the diet routine. I started with 60.4-60.9 kg and today I weigh 59.4 which has increased since last week which was 58.4 .I don't understand the logic why is this happening??

This is the first time I am going to a gym. I mainly focus on muscle building and 2 times a week I do cardio depending on my body. when I feel tired I just do walking and some core workout .

I am a vegan I have tried inculcating more protein food in my diet , eating my veggies , milk and curd apart from this I no longer consume any kind of sugar or any junk food.

Can anyone help or give me some insights whether is it normal what's happening with me or am I doing something wrong

PS I know it's a slow process and it takes time and I am not rushing into it but then I don't understand why my weight increased even with no change in my routine.

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5 month face gains

M 6ft 33 Sw:287 cw:194 gw:180

Start date June 5th

5 months of 1300-1500 cal keto omads

1 hr of spinning 5 days a week

45 min of kettlebells 4 days a week

Maintaining the discipline on cardio has been far and above the hardest part for me, but getting a peloton and sticking to it has been the fuel that has kept me sticking to the whole life style. I don't know if I'd be able to perform such high intensity workouts without the competition factor that's built into the experience.

Highly recommend one to anyone looking to incorporate cardio.

On top of added weight loss, endurance, and all around cardiovascular health have never felt so good.

Plan to introduce heavy lifting once I'm at my goal weight, bump up to 2200 kcal a day with at least 130g of protein. Maybe reintroduce carbs, TBD, god knows I miss them sometimes.

------‐------------------------------------------------------ Pics: Fgains https://imgur.com/gallery/sEojL09

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I feel like I’m never going to lose weight

Hey, I’m a 15F. Growing up, I never had a problem with weight. I was always skinny. I always felt confident within my body, I always went out with friends, I loved shopping, I loved summer as I could go to the beach in my new bikinis etc. Basically, I was just really confident and happy.

When I turned 13 years old, my life took a turn when I fell into a bad bad place. I was diagnosed with depression & everything just went downhill from there. I gained weight like crazy. Ever since then, I promised myself that I would try to lose weight.

I’m now 15, I don’t have depression anymore. I have really bad social anxiety. I do home schooling as I feel way too embaressed to be surrounded by people. I don’t go out, I avoid seeing anyone. I haven’t gone shopping in years and half of my clothes don’t fit me anymore. I have no interest in going shopping because I am not comfortable with accepting the body I have right now. I am not extremley big, Im just a bit overweight. It feels like the more & more I try to lose weight, I just keep gaining it.

I live in a household, where my dad is vegan and he does intermittent fasting. I’ve seen amazing results in him, as he lost about 15 kgs in less than 6 months. I thought maybe I should give it a go, but my dad dosnt reccomend it for people younger than 18. My dad limits the food we have in the house as we aren’t allowed to have soda, juice or anything processed. He mostly cooks vegan food for my family & we do eat pretty healthy.

I don’t really workout anymore. Sometimes I will start a workout at home but a few minutes in I’ll stop from lack of motivation. I don’t really go to the gym, if I do I don’t really do much other than running.

I just feel like Im slowly losing motivation, I feel like I haven’t reached my goals and that they’re slowly just gonna fade away. I cant say I’m trying my hardest, but i’m definitely trying. I just lack any sort of motivation or inspiration. Ever since I gained weight, life has been different and it has changed me as a person. I was just wondering if anyone has had similar experiences? Any tips on weight loss?

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