Day 1? Starting your weight loss journey on Wednesday, 20 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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I can’t suck it in anymore.

The double-edged sword of carrying my weight well has finally gotten to me. I was never truly motivated to get in shape because I look pretty much the same at 150 as I did at 180, other than some face/upper arm chub and bigger boobs. I’m 200lbs now. I said I wanted to lose 60 lbs and someone told me I’d be anorexic. I asked how much they thought I weighed and it was 45lbs less than how much I actually do.

It may seem like such an arbitrary thing to kickstart my weight loss journey but I stood in the mirror tonight before showering and I really, REALLY looked at myself to the first time in a while. I realized that for first time in my life I can’t suck in my belly all the way anymore.

I guess it’s time to get started. Wish me luck. Will update you on my progress when I see it.

SW: 202 lbs H: 5’7”

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Overweight and belly fat problem? Then you need to really worry about yourself!!!

The stomach is the source of most of the fatal diseases that humans face today. Albeit it depends on how, when and with what you fill it on a daily basis. Men mostly care about the outer appearance like toned up muscles, six-packs, and so on while women vouch for a slim figure, which can be achieved with regular and rigorous workouts in the gym and also by restricting or customizing food intake. How about some exercise for your inner organs so that they do their jobs perfectly oozing out the right enzymes at the right time in the right quantity. This will definitely benefit oneself in maintaining an up-to-date digestive system, respiratory system, muscular system, endocrine system, excretory system, and neurologic system.

I am talking about two breathing exercises which are a part of yogic exercises namely Kapalbhati and Anulom-Vilom. The names might be foreign to most, but these are part of Pranayam (exercise of the soul) which is a part of Yoga.

1. Kapalbhati: This is a breathing exercise. Here more emphasis is given to exhalation with the help of stroking of the stomach through forceful exhalation of air through the nose. For instructions on how to perform this exercise, you can visit: https://www.yoga-is-health.com.

Kapalbhati is a combination of Sanskrit words, Kapal meaning skull and bhati meaning illumination. It is believed
that performing this exercise regularly will make your forehead shine. This is also known as the purification process
of your human body. It is largely done to purify your lungs which works every second of the day and collects large
amount of dust particles. The forceful breathing releases these dust particles out of the lungs and thus helps in
increasing the vital capacity of the lungs. This exercise affects all the body organs from head to toe and its benefits
are manifold. It has been seen to benefit large number of respiratory disorders, neurologic disorders, stomach
ailments, skin diseases, endocrine diseases like diabetes and many more. Moreover, it increases your lung capacity
and vitality which in turn affects the pumping of your heart, sufficient blood flow to the entire body and thus supply
of large amount of oxygem to the entire body to keep it energetic and healthy throughout the day.

The benefits include weight loss, belly reduction, increase in appetite, blood sugar control, helps in digestion,
stomach ailments such as GERD, stomach ulcers, hernias, permanent relief from respiratory disorders, relief from
neurologic disorders like migraine headaches and almost all types of neurologic problems, chronic skin diseases,
and many other ailments known to mankind.

Kapalbhati is a boon to mankind, but unfortunately, it has been kept low profile and the myth of people not wanting to believe that how just a simple breathing exercise can have such a great impact on the human body.

You have to practice it consistently to reap the benefits, otherwise, it is a waste of time. The only thing is that you should perform it regularly, at least five days a week and believe me, if you do it the right way, you will see results within the first week, and this is my personal experience since I have been performing this exercise since the year 2001, and believe me again, I have never visited a hospital or clinic or have any major illnesses until today as of writing this post.

Hope you find the above information beneficial in the process of providing you a healthy and disease-free life. Please visit https://www.yoga-is-health.com for more details about this exercise.

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Fear of losing my crutch, fear of losing my excuse, fear of losing weight…

In some ways I feel like I’m a well adjusted member of society, I have proven to myself that I am capable of accomplishing education, career, travel goals and even relocating last year to a country where I don't speak the language or know anyone. I am a strong woman and I can accomplish things in my life but weight loss has been difficult. For years my weight has been my crutch, my excuse, my reason, my punching bag, maybe some of you just get it without me explaining more... In some ways my weight makes me feel like I’m the one in control of rejection and not being seen as attractive. I am the one in control of being single or society's approval. My fat is my blanket, it makes me feel safe. It allows me to “hate” myself without feeling guilty. As long as I don’t lose weight, I can hold on to the fantasy of becoming “perfect” when I lose weight. Losing weight makes me feel vulnerable. Yes, I agree this is not a productive or healthy way of thinking. Yes, it is perfectionist/self sabotaging behavior. No, I have no history of sexual abuse. Yes, I have been to therapy.

Anyone out here can relate to what I am saying? How did you overcome your fear of losing weight?

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[F/150/5’7] Breaking a six month plateau

I lost 30 pounds the first half of this year, mainly by not snacking all the time and reducing my portions. To be fair, that was just the manifest behavior. The underlying cause was an addiction to food and a overall sense of hopelessness and poor work-life balance. I’ve maintained this weight loss and the lifestyle changes have become almost automatic. While I’m at a healthy weight, I am really not eating that great and feel that merely reducing carb consumption (unfortunately made more difficult by fact I’m moving to Paris in a month ;) ) and adding cardio (I walk every day but dreaming of doing 10k in Paris marathon this year) I could get unstuck in this plateau and start losing weight again. Anyways I just needed to make a public commitment to unsticking myself :). To kicking off a new me this December!

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Any weight loss tips?

(F, 172 lb, 5’5)

So I’m gaining weight at a SUPER RAPID pace, ever since I started highschool. 20 pounds gained in almost 2 months! I am on birth control, but I plan on switching soon since apparently the brand makes me gain a lot of weight, and I also just started highschool, so that may be a big factor, too.

I’m also a pretty “picky” eater. A lot of food textures I don’t like, such as quinoa, leafs (lettuce is fine, lettuce is good), meat, and a lot of fruits (the ones I really like so far are watermelon, oranges, apples, grapes (?), and that’s about it I think)

I want to get down to atleast 145, maybe 130, just so I’m not that overweight. Any tips? Please leave some recipes if you can to because I’m struggling to find vegetarian recipes that aren’t tofu, cheese, and lettuce.

Ps : I have a brother with sensory issues so my house is FILLED with junk food, he won’t eat anything else, so it’s pretty hard to not get tempted.

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My vegan weight loss method

Set a minimum number for grams of protein, set a calorie limit, let the rest fall into line.

Learning how to balance your macros and food intake is super over whelming when you first get into it. That’s why when I started out, I simplified things for myself. I knew I needed to lower my sugar intake and increase my protein intake, so I focused on that. I thought if I focused on increasing protein while limiting calories my carb intake would naturally lower. More protein would keep me full longer meaning I wouldn’t pass my calorie limit as often. Before I even tried to change my eating habits I tracked my diet for about two weeks, I was eating around 40-50 G protein daily at most and my average daily diet was 70% carbs.

I’m sure you all could find some kind of flaw with my method but it’s working for me. I’m down ~30 pounds, and my weight loss has increased with speed as I increase my protein intake, probably because I don’t go over my calorie limit as often. I figured if I could hit my protein goal while staying within my calorie budget I would be eating pretty healthily. I was eating so little protein before that I could easily eat 3000+ calories a day and still feel hungry all the time.

This method may not work as well for non-vegans as animal products tend to be a bit more protein dense. I’m not really sure how that would affect things. (I monitored my sugar intake as well and tried to decrease it, now I don’t worry about it as much as most of my sugars come from fruit and it’s hard to track separately from refined sugar.)

I started with the goals of 60 G protein and 1700 calories. Now my goal is 90 G protein and 1500 calories. I increased my protein goal once I was consistently hitting it for about a week. I lowered my calories as I lost weight. I’m currently averaging 88 G so I haven’t quite gotten to 90 yet. My final goal is to get to 100 G protein and stay at 1500 cal until I hit my goal weight. After that I’ll be eating around maintenance and lifting weights trying to build some muscle, and getting 100+ G protein daily should be pretty easy now that I’ve changed what I eat!

When I first started out and read that weight lifters eat at least 0.6 g of protein per pound of body weight I was like holy crap that’s impossible! I was ~195 lbs and eating 50 g of protein. That’s around 0.25 g per pound. Now I’m up to 0.5 g/lb, almost there!

So yeah I guess my advice comes down to this, calorie limits are important and increased protein intake is vital to staying within that limit. You’re never going to stay inside your calorie limit eating 70% carbs. As a vegan this was an extra struggle for me but I’ve got it down now.

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