Important milestone! After so many yo-yo diet attempts I had this held belief that a weight loss attempt isn’t legit until I’ve lost 30lbs and here I am! 269-237lbs!

Man has it ever been a YEAR! I’m 26f, 5”7 and last year I started back at university where I fell into a huge depression and packed on the weight from 246-269lbs. I’ve gone through so many ups and downs since high school where my weight fluctuated from 200 all the way up to my highest sprinkled with minimal weight loss attempts (5-15lbs tops) where the weight would always come back doubled. Because of this pattern, I could never truly get excited over a 10lbs weight loss because I knew I had commitment/discipline issues and I couldn’t believe I was legit until I hit at least a 30lbs loss.

When I stepped on my scale in the new year and saw that I was 1 pound off of 270 and on the bad side 250 for the first time in my life I realized I had major problems. Not only was my number crazy high this time, I was also starting to suffer with the physical effects of my weight. I started having to travel everywhere with an emergency inhaler for whenever I walked up a half a flight of stairs, sleeping was becoming increasingly uncomfortable, and what did it in for me was the random bouts of numbness I would get in my fingers and toes. This scared me so much, I decided to go to my doctor to check for diabetes which, fortunately, my age just barely saved me from.

After having my life scared out of me, I took a stance and made some small, but big changes.

1. My top priority was to start talking to a councillor. I understand some people naturally carry a bit more weight on their bodies. But there’s something up when you buy 2 medium pizzas, 2 bags of chips, a 2 litre of pop, and a family box of fries from KFC as a midweek meal to last you throughout the night while bingeing Netflix.

2. I started investing in my passion for food in a HEALTHY way by experimenting in the kitchen. I still got excited for dinner but I wasn’t breaking down my health either.

3. I changed one core aspect of my thinking. Failure is ok and it will 100% happen and the only way to deal with it is to stop dwelling and move on. Seriously, I know we all say it again and again but when you start to develop a weird psyche around food and you pent up all your dreams and hopes on a bit of weight loss, one misstep to the MacDonalds drive thru can seem like the end of days.

I’m still struggling, and my weight loss has been SLOW, but these 3 steps have been helping me along the way. I’ve also just replaced all beverages with water, eat slower, and realized I don’t need to go to bed on a full stomach. Not every week is perfect, in fact, the majority aren’t. I haven’t started working out yet because let’s face it, Rome wasn’t built in a day. But I’ll get there, eventually.

Thanks for sticking with me and reading my enormous pat on my back! Good luck with your own success!

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from loseit - Lose the Fat https://ift.tt/2L0d3zG

Day 1? Starting your weight loss journey on Thursday, 28 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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Hiiiii I’m new here! 24/4’11”/190. Advise for my journey?

I don’t really know where to start, so I’ll just start by saying I’ve never been skinny. I wasn’t overweight or even chunky until maybe about 4th/5th grade, but when my struggles with weight began they neverrrrrr ended! My family was just super busy and always traveled so we ate out most often, typically late at night, and one meal a day. Thinking back I wonder if this contributed to a slow metabolism🤔 I’ve always been active, though. On sports teams from elementary on and even cheered in college. Fast forward to senior year of college I was so stressed I got up to 220😭 (Normal 165-170 tops) . Post grad I got depressed and lost 40 pounds!! [boy did I resent all the positive comments I received about my weight loss at the expense of my mental health, but that’s a story for another time] Now, I’m maintaining my depression and anxiety much better! (No medication!.........well except cannabis👀), but the scale is creeping back up😭😭😭 Depression sucks, but it did give me some weight loss momentum & I really don’t wanna go back. My biggest issue is probably portion control. I am a student again in the day and work nights, so it’s impossible not to eat late (usually some kind of crockpot meal) and I don’t have much time for exercise outside my normal routine (still have time some tho) I’m really supposed to be like 110 for my height, and tbh that seems like a hella daunting task...any tips for success?

Thanks in advance🙏

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from loseit - Lose the Fat https://ift.tt/2DnsBt9

I need a healthier weight loss method, help

So I used to weigh 86 Kg, approximately 190 lbs and dropped down to 71 kg, approximately 157 lbs

For context I am 18 and 5'7 female but I still have much more to go my goal is to reach 58-61 Kg (127-134 lbs)

However I lost the initial weight through unhealthy methods such as extreme restriction and vomiting out anything I could, now I want to be healthier and lose it reasonably. I am struggling to form a healthy relationship with food I find myself restricting as I work for nearly 10 hours a day Monday to Friday and until noon on Saturdays, I am also freelancing so basically constantly working with little free time and its difficult to find time to cook healthy food I usually have 1 meal and maybe 2 snacks (of fruits and crackers) and I am concerned of having deficiencies as I constantly feel weak and tired.

Any suggestions?

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from loseit - Lose the Fat https://ift.tt/35yLHbY

How I Lost 15 Kgs In About 3 Months

Gaining weight is fucking easy. I mean, I used to be a lean 18 year old with about 15-16% body fat, used to sprint up and down and not break a sweat, and I could wear whatever the fuck I wanted.

Suddenly, at 21, I'm under a lot of stress and I start eating for a family of four. 12" pizzas for lunch, waffles for dinner. I completely lost myself for two whole years. I had to buy new clothes, I couldn't climb a flight of stairs without my chest heaving, sports were completely out, and my face looked like I'd been stung by bees. Of course, as I stepped on the weighing scale, the 15 kilo gain in weight was not shocking at all - just depressing. I was about to touch a 100 kgs.

Then, 6 months back, when I was having sex with my then girlfriend and got on top of her, the look of her eyes popping out of their sockets and the air escaping her lungs shocked me, because it definitely wasn't an orgasm. She felt like an Olympic lifter for just taking me on her body. I felt like an absolute failure; the one thing I had in my control, I'd lost complete control of - my body. I'd had enough.

Long story short, I started keto and was on it for a month. Oh it was fucking brutal the first week. Absolutely no carbohydrates, an almond for a snack, a gasp of air for late night cravings, and a pure fat diet with moderate protein. And then, I stopped feeling hungry. I'd barely eat two meals a day. And by the end of the month, I'd lost 10 kilos. I could not believe my fucking eyes.

But the journey was not (and is not) over. Two months later, having maintained my weight (and having gained about 2 kgs of water weight), I started hitting the gym. I was also in a calorie deficit of about 1100 calories with a target of losing 1 kilo a week. A month and a half down, my arms are becoming great, my stomach has completely flattened, my torso is taking shape, and I've shed a total of 6 kilos with no IF or GM diet or some complicated HIIT routine.

All it took was 1.5 hours at the gym daily, with a minimum of 30 minutes of vigorous cardio (70-80% of your max. heart rate) and an hour of strength training, and a calorie deficit paired with a diet that includes 1.2-1.5 grams of protein/ kilo of body weight.

My point is - weight loss has been turned into this fucking insurmountable behemoth, which is not the case. Yes gaining weight is way too easy, but a simple calorie deficit (which can be stopped once you reach your target weight) and strength training can undo all the fucked up things you've done to your body. And the best part about the human body is it's ability to show quick improvements with significant efforts, so you can see the results in front of your eyes.

I've not been fat for 3 months now, and I'm about to become mildly ripped in the next month or two. If you'd told me that 6 months ago, I'd probably tell you to bugger off. But it's happened, and you know what, no one can stop YOU from doing it.

I hope this helps! Let's get fit!

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Can’t lose ten pounds. Please help

Hi there!

My second year of college I put on about 17 pounds. I got rid of the first seven but can’t seem to banish the last ten. I am familiar with calorie counting, but do not have a food scale and don’t wish to buy one because I have a tendency to get obsessive.

My TDEE is around 1700 and I know I need to eat around 1300 a day to get steady weight loss but...

I am so sick of trying to lose this weight. It’s been two years you guys and I can’t lose ten pounds. It makes me so angry at myself, I hate myself for it.

And I’m hungry! Eating 1300 gives me such limited space for food that if I indulge in one thing that’s the bulk of what I can eat that day. I’m a picky eater as well which is limiting.

What happens is that most days of the week I’ll eat around 1350 or 1400, and then one day I’ll eat 2300, the next 1800, and another 2000, and it eliminates a lot of my progress. I’m frustrated that I keep sabotaging myself like this.

I’m at the end of my rope with this. Any advice or inspiration welcome. I want to be finished with this weight loss journey in the next six months.

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from loseit - Lose the Fat https://ift.tt/2pWob9y

[NSFW] What would it take / how much more can I expect to improve my physique?

My stats are in my flair but just in case someone doesn’t see them, I’m 40/male, 5’8”, 157 lbs with 100 lbs lost. I run or cycle daily and am a (mildly) competitive runner. I’ve done minimal weight training.

As you can see, despite being back in “normal” weight territory, I still have quite a bit of residual fat and/or loose skin in my chest and lower abdominal areas. I’m practically in maintenance mode at this point, having only lost 3.6 lbs in the last 3 months, and am only expecting to lose 2-3 lbs more.

I’d be interested in hearing from guys here who have started in a similar place as me, or anyone else who might know. What, if anything, would it take to get rid of most or all of what remains (with loose skin understandably still being there)? Is additional weight loss needed to resolve this or should I be spending more time at the gym?

https://imgur.com/NkefYB5

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