20lbs away from my goal after a 6 lb weight loss in one week. Is that too fast?

I’m 5’7 female 174.4lbs.

I’ve slowly lost 25lbs over 3 months. I’m now just 20lbs overweight so I want to lose 20 more pounds. My goal is 1-2lbs a week. I want to do it healthy so I’m not in a rush to do it fast.

I was working out before so I was eating around 1500 calories a day. I didn’t work out this week so I decided to lower my calories to 1200 to compensate for the lack of exercise and I ended up losing 6lbs in 6 days.

This seems too fast for me. I’m concerned because people always say that if you lose weight too fast, it won’t stay off.

This can’t be water weight because I had an initial loss of 7lbs when I first started that I assumed was water weight. I woke up a whole pound lighter this morning.

Should I eat more calories? Even if I’m not hungry?

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Getting divorced and healthy (3% BF lost, M/36/5'11")

The Numbers:

Scan (date)	10/29/2019	11/15/2019
Weight	260 lbs	261 lbs	1 lb gained
Body Fat (%)	34.0%	31.0%	3.0% lost
Fat Mass (lbs)	88.5 lbs	80.9 lbs	7.6 lbs lost
Lean Mass (lbs)	164.9 lbs	173.2 lbs	8.3 lbs gained

Photos: Body Scan 1 - 10/29/2019; Body Scan 2 - 11/15/2019; Scan Comparison (front); Scan Comparison (side)

The Background: (feel free to skip) I got married in 2002 (at 19 years old). My weight gradually increased over the years until I was at my highest of 276 lbs 10 years ago. Tried various diets and exercise programs over the years. Would lose weight for a while and eventually gain it back, as it goes (my weight usually settles around 260-265 lbs when I'm not actively doing anything to change it). In 2013, my wife and I separated and I knew it was time for a change. At the end of July 2013, I was 250.6 lbs. and by the end of February 2014 (7 months later), I was 184.8 lbs (65.8 lbs lost; before & after photo). And even though I wasn't completely satisfied with how I looked, I was a lot happier all around. I achieved the loss through calorie restriction, regularly exercising (primarily cardio--a lot of running--with some body weight exercises here and there), and drinking a lot of water! My wife and I got back together and I gradually started gaining the weight back. As it turns out, getting back together was the wrong decision, for many reasons, and our already unhealthy relationship only seemed to get progressively worse over the years. As the tension and misery increased, so did my stress, depression, and weight. We finally separated again this summer, just a couple months shy of 6 years after I started my weight loss journey last time--and at 275 lbs, just 1 lb short of my all-time highest weight.

Recently: In the months since we separated (and started divorce proceedings), I increased my physical activity but had no real structure and wasn't following a plan, and my eating really didn't improve at all--way too much fast food, even if I was trying to control my portions. I went from 275 lbs on May 1 to 255 lbs on August 16. But after getting back up to 260 lbs by September 1 and hovering between 260 and 265 lbs throughout September and October, I knew I needed to actually take some sort of action if I was going to see any real progress.

Now: I've thought about joining a gym for a long time and saw an ad for a local gym running a promotion and decided to take the plunge. Mind you, whenever I've exercised in the past it's been on my own at home (usually running on a treadmill). So working out in public was not something I was looking forward to doing. So I somewhat reluctantly plunked down some money and joined up. The program included 3D body scans every few weeks and I had my first one on October 29. I've been working out 2-3 times a week in the 2.5 weeks since (along with drastically reducing sugary beverages, increasing my water consumption, monitoring my calories, and trying to eat better in general) and had my second scan yesterday (11/15/2019). Even though I wasn't necessarily happy with my actual weight, the results of the scan were pretty satisfying. I understand, of course, that these scans aren't 100% accurate, but at the very least they're a good motivator and, since I'm measuring on the same scanner under the same conditions, should be pretty consistent.

TL/DR: Lost a bunch of weight 6 years ago while separated from wife. Got back into the unhealthy marriage and gained it all back. Finally getting divorced and creating a healthier lifestyle. Lost 15 lbs on my own this summer. Joined a gym in October. Lost 3% BF between October 29th and November 15th. Pretty satisfied with the results so far. Positive outlook on what is yet to come as I continue.

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Day 1? Starting your weight loss journey on Saturday, 16 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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How to eat around a night schedule?

Hi everyone! This might be a silly question, but it’s one of many struggles for me on this journey.

I work a night job— usually from 3 PM to 1 AM. I go to the gym every morning and lift weights and do cardio 6 days a week. Often times I’ll run out of time at the gym and finish up a workout after work, (usually heavier weight lifting that I’m embarrassed to do when the gym is busy).

All of that being said, my eating schedule is super mixed up. On an average day I try to eat about 1,500 calories a day and fast for at least 18 hours. The issue is how hungry I am after a workout when I get home. Usually it’s about now, 3-4 AM. Is this okay? I’ve always heard to never eat at night or before bed as it makes you fat.

I always add the calories to the current day, so if it’s 11/1 and I go to work then come home and eat I log it on 11/2 and adjust my daily food around it.

My weight loss journey has been wildly unsuccessful and is making my life utterly miserable. If not eating will fix this, I’m all about it. I’d really love to hear your experience with this and any advice!

Thank you!

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The vicious cycle

Today I’ve decided to put up the scale and measuring tape. I’ve grown tired of losing the water weight over and over again and than giving up the first time the scale doesn’t move in a a few days. I’ve spent the better part of the last 3 years losing the same 10 pounds over and over again.

I stick to a diet, usually Keto for 2 weeks. Lose 10 pounds and than just go off the rails with my binge eating. I can’t cheat a little, I have to make it count. This usually means 2 burritos from a restaurant that I can eat in 1 sitting. I get it to go and usually get it with a large milkshake.

After the binge, I feel inspired. I’m posting now because I’m inspired. There is never a follow up post because I can’t stick to anything that I say I’m going to do. I’m 5’9 and am 248 lbs and carry it all in my stomach. I’ve got a 50 inch waist. I look pregnant.

My plan usually details me losing all the weight in 3 months. I’m already setting myself up for failure. It just gets frustrating knowing that I can’t control what I put in my mouth even though it’s having a negative affect on my life.

I’ve literally got 10 journals laying around from the last few years that only go from anywhere from a few days to 2 weeks longs. The same 10 lbs lost over and over again.

I just want to eat like a normal healthy person and not be obsessed with the scale. Would love to not have any idea how much I weigh and not care because I know my healthy eating and lifestyle will equate to weight loss and more importantly feeling better.

I want to be over that vicious cycle of binge eating and strict dieting.

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Weight Loss Help with Prescription Meds

Lost my other post somehow so i will repost

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Hello people. I am 42 yo male in Canada. Had issues the last 15 years on and off losing about 20 to 30 pounds. Many times i did indeed lose it all and was back to an ideal weight but i always put it back on. I am done with the diet exercise stuff for now. I will try that again in the future. For now i was hoping for specific help on prescription or over the counter vitamins/meds that may help. Also, years ago i was prescribed a drug called Merida (Sibutramine) by my GP doctor. It was in capsules and it was amazing. I lost all the weight super fast and within days of starting it, my mood improved etc. So it helped with weight and i felt happier too! Sadly it was pulled from some countries due to heart attack risks etc. I never had any of these issues.though but i guess maybe long term there are risks as well ? Anyone know if this ingredient, Sibutramine is still available and or legal in Canada to buy?

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My other avenue was to consider getting a prescription from my doctor for an ADD med as of course i hear about weight loss on these EVERY day of my life more than once. Now hear me out on the ADD part though too. I actually do feel like i should be on an ADD type med anyway as i have always had issues concentrating and have lost a job before due to concentration issues etc. I do poorly on exams etc and i know years ago i possibly should have been on a med like this. Possibly talk to my doctor about an ADD med if this is another option? Or are other well known prescription meds in Canada i could try to lose weight with? Please help and nice to meet y'all. And thank you !! Any advice on other subreddits for my type of question are welcomed too!!

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P.S. - an important note. I fully quit smoking over 1 year ago after smoking for over 20 years. I am very proud about this but since i quit, i have had more issues than ever with weight gain (and shedding pounds) and its depressing. I am proud i quit smoking but i feel depressed about the weight gain. This is why i really want help with an alternative method for weight loss so i don't get an urge to start smoking again over the depression of weight gain....

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Your weight isn't the problem - it's just a symptom of the actual problem

TL;DR at the bottom. I'm writing this because it's something I see a lot here, it's something I had to wrap my head around when I started losing weight and it's actually the reason I failed to lose weight when I was ~15. Your weight isn't the problem here, the real problem is your lifestyle - something about your lifestyle promotes weight gain.

For example, I've been gaining weight steadily since I was like 10 years old and through those years I was constantly skipping P.E. I never went out to exercise with friends, I stayed at home most of the time playing video games, I would eat entire multi-packs of crisps on a daily/weekly basis, I never ate fruit or vegetables - I was all about the pizza. The point is my lifestyle was all about over eating, eating all the wrong stuff and never exercising. That is a lifestyle that promotes weight gain.

So what's my lifestyle like now? Well I've been going to the gym semi-consistently for a few months, I've cut out all the unhealthy snacks and I've started to work on my nutrition so that my meals are more filling and overall healthier. My lifestyle is far from perfect, and I do hope to improve it further but currently my lifestlye is promoting weight loss.

The real way to lose weight is to change your lifestyle into one that promotes weight loss, and eventually maintenance at your goal weight. How to achieve that is different for everyone and it's something you'll have to experiment with to do so. Weight loss is simple, be in a caloric deficit. All those "fad diets" do work, the problem is they don't make you deconstruct your lifestyle that promotes weight gain. You need to make small, manageable changes that you could do forever, let them develop into habits and eventually they will become part of your lifestyle.

Don't get me wrong, there are things that affect your weight that can be out of your control. Lots of people here suffer from medical conditions, mental health issues and disabilities that put you at an unfair position - I'm not trying to talk down to you. This post is just about tackling the mentality of "dieting", "losing weight quickly", "all or nothing" and things like that. Essentially things that will make the number on the scale go down temporarily but rarely lead to permanent change.

I believe in you all. I didn't used to believe in myself but now I think I can do anything (within reason lol). Be excellent to each other!

TL;DR: The real problem is your lifestyle, as it is currently promoting weight gain. Any old diet will work as long as you are in a caloric deficit but the only way to keep the weight off, is to develop a lifestyle that first promotes weight loss, and then weight maintenance at your goal weight. This is unique for everyone but try to make small, meaningful but manageable changes; develop into habits and eventually they will become your healthy lifestyle.

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