Getting serious about CICO: losing 30 pounds in 100 days when I travel to the Bahamas!

F29 | 5'10" | SW: 202 | CW: 195 | GW: 165 | CICO | Vegan

I just booked a week-long getaway to the Bahamas with a friend of mine, which is exactly 100 days away!! This means that I have just over 14 weeks to get into a shape where I feel capable enough to scuba dive, comfortable enough to wear a bikini, and healthy enough to enjoy my vacation. I'm working to lose two pounds per week so I can drop thirty pounds by when I leave on February 15th.

What I'm already doing:

• Eating ~1,200 calories per day and logging them into MFP. This has worked for me with weight loss in the past, and it eliminates all the extra calories I usually gain when binge-eating bags of chips or boxes of oreos.

• Exercising more, although I'm still working to get a daily regimen. Right now I'm doing at-home yoga and fitness apps like 30 Day Fitness Challenge; I just found an affordable gym nearby and want to start daily, 1hr classes soon.

What advice do you have? I'm looking for ways to improve my current strategy as I'm really serious about losing weight this time around :) Would love to hear your tips and tricks!

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Day 1? Starting your weight loss journey on Wednesday, 06 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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Morbidly obese and intense craving for carbs often? Stress related? How can I curb the cravings and what are some better options to eat instead?

Hello, I’m a college student who has been having quite a rough semester stress wise. I am also morbidly obese and have been my whole life. I have been making attempts to lose weight, eat healthier, track my calories and choose better options, but I still have a long ways ahead of me.

The past few months or so I would say I’ve been having very intense cravings for carbs. While I can say stress is playing a factor I’ve never had a constant craving like this before. I’m not eating massive amounts of foods/carbs or anything but even if I cave and have a little rice or maybe a small pasta bowl outside of my regular dieting it is almost like my body refuses it to be enough. The very next day my mind will be craving more carbs. No I do not always cave but I usually don’t crave something so much so often . I’m almost medically concerned why my body is craving carbs this much. Saying this and being a fat person makes me feel just lazy and gross but honestly I’ve never had cravings so intensely for something like this and mad that I’m even craving them being that I know how bad carbs are for me and how they do not help my weight loss plan at all. Has anyone else every experienced this? What do you do to curb the carb cravings and what are some healthier alternatives?

Thankyou for your time!

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I want to change my username, and I may need some help.

From right to left:

Dude -> I like being a guy

Gaymer -> Can't change being gay and video games are awesome

Mexican -> Come on now

Fat -> looks like this is the word that's gotta go (and hopefully changed to hunky)

I've struggled with my weight my whole life. At my highest I was 285 lbs and at my lowest 175. It's been a fucking roller coaster and I'm ready to go back down and finally get off. I'm 270 right now and I'm trying to find new ways to sustainably keep the weight off. I've been subscribed to r/loseit for a bit now and I think I'm ready to take the plunge and commit to being on the wagon.

The biggest problem I have is I get really overwhelmed once things start to get hard, and I don't just mean with weight loss, I mean with everything. Once I'm overwhelmed, i get stressed out and anxious and just give up. I guess I forget sometimes that you're supposed to break big problems into smaller problems in order to conquer them :/

Anyways, I'm not exactly sure how you're supposed to use this subreddit, in the sense of like keeping yourself accountable, but I'll figure it out. In the meantime I'll keep lurking and try to commit not to just losing weight, but also to overcoming obstacles when they become difficult.

Cheers all ;D

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Lost over 50 pounds. Gained back over 30. Back on the wagon. Now weight loss is finally "easy".

I will be the first to say that my method is not "conventional" in the sense that it's not what most people preach, but it is, at it's core, CICO, and it is working for me, better than I could ever imagine.

I had gone on a weightloss journey a year ago and went from 210 pounds to 156 pounds. I maintained relatively well for a couple of months (only gaining 5-10 pounds over the summer), and then when I came back to school, it all unraveled. And I have no one to blame but myself. Sure, certain circumstances might not have helped. I was taking an intensive and advanced psych class, I had a cocktail of mental illnesses (the most impactful being bipolar disorder, DID, and depression), and I was getting back into the dating scene. So on top of the stress of barely passing my psych class, managing my mental health, and also going on dates and ordering bucketloads of food, I ended up gaining 2/3 of my weight back. I was and am still ashamed to say that I skyrocketed to 191 pounds. I couldn't believe it, but the scale didn't lie.

I then took that opportunity to really examine the way I had been dieting before. I realized that the things I had done were not always healthy. Sure, I was eating at a caloric deficit, but sometimes I would eat under 1000 calories (I'm 5"8) and excercise for hours a day. I feared food. I even thought that my college cafeteria was secretly altering the food to make it more calories than the nutritional chart said it was. I then used fasting as a "quick" way to shed extra weight. I didn't eat anything for a whole week and lost 10 pounds that way. I eventually began to develop binge eating tendencies and starting making myself throw up to counteract any weight gain. All in all, yes, I did lose weight, but I did not go about it in a healthy way.

Now, I have completely changed the way I view weight loss.

I have built a regimen that truly does work for me. To start, I would have my first meal at 1PM. Instead of fasting for rediculously large hours, I decided to simply skip breakfast. Then at one I would fill up a large bottle of water and drink that while eating my first (light) meal of fruit and popcorn. I found that the popcorn had plenty of fiber which I think allowed me to be satiated enough to wait until 5PM, when I would eat my second meal. After all, it is only 4 hours. That, I can do. So at 5PM, I took this opportunity to have variety in my food and pick items that are both tasty and not too calorie heavy. I try to stay in the low 400s calorie wise, just to take into account the hidden oil that might be in the food. I would drink one cup of water (before eating) , one cup of diet coke (during the meal) and another cup of diet coke (after eating). Guys, this changed my world. I feel sooo satiated that I don't even get hungry after eating that for four more hours. And at 9, I eat my "biggest meal" , and there is a reason why it is my biggest meal. I have always been a night time eater. Before, I would constantly snack and sometimes even binge at night because I need that feeling of fullness to induce my sleepiness and make me fall sound asleep. So, I decided to work WITH my tendencies and eat this meal at night. As a result, I feel super stuffed and I'm also mentally happy because I see sticking to my meals as a goal that I reached and this final meal being my "treat". So I am not abandoning foods that I like, which makes me not feel deprived.

All in all, I am proud to say I am now at 188 pounds after restarting 5 days ago. A majority of those three pounds is most likely water weight, but I am damn proud. Because I KNOW I can stick to this. It feels so easy all of a sudden. I have finally found my way, and I am excited to share it with you all, hear your own unique "ways", and embark on this journey with you.

TLDR; Lost a good amount of weight, gained 2/3rds of it back. Realized my disordered thoughts/ eating habits. Then found what works for me by working with my fears instead against it.

Thank you for reading.

https://ibb.co/NsHQf8g

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How to deal with people’s changing behavior?

I (23F) have gone from around 200 pounds to 164. Losing weight has been pretty cool, would recommend. One contingency - people suck way more now and I only see it getting worse as I lose weight. I was good at being a fat chick. I had an active social life with plenty of friends. I cultivated the heck out of myself, learned how to be nice, funny, hardworking, and composed. I’m your go-to girl if you need a shift covered or a favor. I’ve heard people talk about “fat personality” before and that definitely rang true for me. In general, people treated me well. Maybe that’s why it took so long for me to actually start dieting. This might be controversial, but from a social perspective I was comfortable with being overweight. Now that I’ve started to lose weight, men are much more likely to stare or catcall, women are possessive of their boyfriends around me, friends and family make snide comments about my weight loss. Navigating the world is just a little different. People notice me more, which sounds good in theory but I was okay with not being seen. Anyway, any tips or advice? Or just amusing anecdotes?

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Am I starving myself?

Hello! First time poster and I’m on mobile so sorry if the format is garbage. I’ve been wondering about my caloric intake and then realized I have a handy place to ask for advice. I guess my question (as the title implies) is, am I starving myself? I’m 5’2 and currently weigh 228lbs which i am down originally from 260. I’m just getting back on the horse after a huge stall in my weight loss. Right now I eat ~1200 calories daily. I try and eat lots of protein, limit carbs, and include fruits (at breakfast) and veggies (lunch and supper).
I’m currently going to the gym 4-6 times a week where I do strength training, HIIT, and cardio. I’m usually at the gym for 40-60 mins. I don’t think I seriously restrict myself and my calorie count is estimated though I usually try to err on the side of caution. But I don’t weigh my foods or anything so I’m sure that my final count may end up closer to 1300 at the end of the day. I don’t find myself being hungry or anything except at the very end of the day when I’m lying in bed (and dreaming of delicious foods lmao). In conclusion, is 1200 calories enough for me when exercising lots? My intention is not to starve myself but I’m pretty damn overweight and pretty damn tired of it. So I’m trying to lose weight in the most efficient way while still being healthy. Any input would be greatly appreciated, thank you:)

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