My weight loss (nearing -60 pounds!!) was positively noticed by a coworker for the first time last night!!

Not sure if this directly applies to the sub, but I felt like sharing a positive interaction as a result of my weight loss. Mods, I’m sorry if this isn’t a valid post for the sub.

I’ve been bussing tables at a restaurant in my hometown since I got home from my first year at college back in May, when I weighed roughly 245 pounds (19M 5’11”), and it was just before then that I had my “oh shit I can’t keep treating my body like this” moment when I stepped on a friend’s scale and saw 247.8 pounds pop up. Ever since that moment, I decided to start making small lifestyle changes over time in hopes of getting down to a healthier weight and living a healthier life as a whole. I started with simply snacking less, dining out less, being aware of healthier options when I did go out to eat, and beginning to form a regular workout routine. Fast forward to last night, and I am all the way down to 188.6 pounds over the past 8 months. I walk into work at 4:45 just before the dinner shift, and the first thing that happens (no more than 20 seconds after I walked into work), I see my coworker, Jen (a lovely server of ours who I’ve gotten to get along well with in my time working with her), and she immediately goes “dkwhatimdoingwmylife, you look like you’ve lost some weight lately, you look great!!” I was a little thrown off guard at first since the only people I really hear it from are my parents (who, while I am immensely appreciative of their support, have made it the focal point of any and all conversations lately, so it’s been a little repetitive hearing it from only them, and making me doubt that there have been noticeable physical changes lately), but it just instantly made me so happy seeing someone I’m not close with in my personal life notice changes that I don’t talk about with them. It was such a self-confidence booster/motivation keeper for me and I haven’t stopped thinking about it since.

Shoutout Jen, you the best. Thanks for making my day less than a minute after I walked into work :-)

Sidenote: To everyone, whether you are preparing to start your wellness journey, in the middle of it, or many weeks/months/years into it, don’t give up. I know this post is about my appreciation for my coworker’s kind words, but the increased appreciation you gain over time for your hard work and for yourself so far outweighs the doubts you come across along the way.

TL:DR - One of my coworkers took the time out of their busy double shift to compliment me on my weight loss, and I haven’t been this happy about my progress in a while.

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I'm stuck in a plateau and need some advice

I'm a 6ft male currently at 190 lbs and have been fluctuating a pound above and below that since January 1st. It's very annoying because when I started my weight loss journey back in October I was at 256 lbs, so I've made a lot of progress but I'm not where I want to be yet. The thing is, I don't know what to do to get over this plateau. I only eat one meal a day and I do a lot of walking and this past week I've been lifting at the gym for a few hours for 3-4 days. I'm only eating around 1200-1600 calories a day lately, so I honestly don't see how it's physically possible that I'm not losing weight. I don't want to cut calories any more because I feel like that's getting dangerously low, I'm just confused on how I'm not losing weight at all.

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Found this free weight loss eBook and it helped me lose 20 lbs, so far...

Hello everyone. I'm 22M 5'8" SW 210 lbs CW 190 lbs GW 160.

I've been overweight for most of my teenage years. Tried loads of different diets. Could never really stick to one for longer than a few weeks.

I stumbled across this free eBook a couple months back that really opened my eyes to why I wasn't able to stick to my diets before. I was being too strict, cutting out loads of foods and exercising a lot. I did lose some weight though, but I'd just gain it back because sticking to the diet and exercising so much was difficult for me. I found out that making small changes, consistently overtime will get the results I wanted.

Anyway, I just wanted to share it because I think a lot of you will find it helpful as it helped me so much! http://www.go.fatlossheroes.com/mvd

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Best Unexpected Side Effects

I used to run back in school, until I injured my knee one summer, and since I didn't have insurance at the time, I never saw a doctor about it. After a couple weeks of staying off it, it only hurt when I walked on stairs, so I just avoided stairs for years, and quit exercising, putting on 80-ish extra pounds over the next 6 years.

Since graduating, I've finally gotten a good job with good insurance, and had a doctor take a look, only for him to advise that weight loss would be the first step I needed to take. I've lost 25 pounds since August, and took the stairs at work yesterday. The elevator on my side of the building was out of order, and I didn't have the time to walk to the other side and back before my shift started.

It didn't hurt. It still doesn't hurt today, no tingling, soreness, or joint pain. I realize it was just 1 flight of stairs but I haven't been able to do more than 2-3 individual stairs in YEARS without intense pain, not to mention the winded, out of shape feeling I always felt.

I also noticed that when I'm getting into our pantry, which is a small walk-in with an extremely narrow door, like 2/3's the size of a normal size door, I no longer brush both doorframes.

At my yearly physical in January, my blood pressure and bloodwork numbers were all within normal/healthy ranges, and I'm no longer pre-diabetic or have high cholesterol.

No matter how much the scale changes, the number doesn't mean half as much to me as these little life benefits. I didn't even realize how positive of an impact fitting throw a doorway or being able to take stairs was going to have on me.

What little non-scale victories have made more of a difference than you expected? Are you driven more by feeling better overall or seeing the number on the scale go down?

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Day 1? Starting your weight loss journey on Saturday, 18 January 2020? 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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One last time

Hi all!

I have recently recommitted to a healthier lifestyle and wanted to share my story in hopes of finding those that have been down this path and those that can help offer support.

16 y.o.: 5’4 female, I hit a high of 285 lbs and decided to make a change. It started out with eating smaller portions and cutting out junk, adding in some exercise little by little. By the time I lost about 50 lbs, I went from compulsive overeating to barely eating 300-500 calories a day, obsessively counting everything I consumed, or just not eating for days on end, purging, weight loss drugs... you name it, I probably tried it. Hit 170 lbs by the age of 18.

23 y.o.: After a few years of continued destructive behaviors, I tried to adapt a healthier relationship with myself and with food. I started dating my now husband when I was 20 and went from 170 lbs to 280 lbs in the span of about 2 1/2 years. Got back on the health train and lost the weight in a healthy way (1200-1400 cals a day, more fruits and vegetables, added in P90X and yoga after about 40 lbs down, running after about 80 lbs). Got to 180 lbs at 25 y.o.

Now, 32 y.o.: Lots of health problems and stress since mid 20’s (gallbladder issues, endometriosis, celiac disease), I put back on most of the weight AGAIN. Through the last 7 years, I went back and forth with diet and exercise. I would be at 240 and get down to 210, then back up to 250 and down to 230, etc. I’ve decided ENOUGH IS ENOUGH. On 12/10 or so I picked back up MFP and got a Peloton bike (was doing spin classes for a year and loved them, figured it’d be the easiest way to get back into exercising with low impact). I was 279 lbs and as of 1/15 I’m at 269 lbs.

TL;DR I have lost and gained back the same ~100 lbs twice now and this third time I intend to take it off and maintain a weight of 160 or so (may change over time but this is what sounds right and attainable to me currently) and never look back.

Wondering if anyone else here has struggled with such a large up and down multiple times and seen success their 3rd (or more) time?

Would love to hear any insight on this, words of advise or simply well wishes on my journey. Thank you!!

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Help Me Help Him

I've been lurking for a while but need some advice. The hubby and I have both been working on losing weight, and have had some success but regaining the weight in the past. I'm doing alright with calorie counting and some days at the gym, but he's struggling and getting frustrated.

Background: he's been obese his whole life. When I met him 16 years ago, he was 6'4 and 575 pounds. He had bariatric surgery, lost about 225 pounds, regained about half of that after the initial weight loss. He had complications which caused him to vomit after every time he ate or drank anything for probably a year before he finally went back to his surgeon and had his original surgery (old fashioned stomach stapling, was always supposed to be a two step surgical weight loss) converted to a gastric sleeve. He didn't really lose weight while this was going on and I think his metabolism got royally messed up by the constant vomiting -- very few things would stay down appropriately because of the complications with scarring.

The surgical revision has been about a year or so ago now, he's no longer having vomiting and can keep food down and eat what is almost a regular-sized meal. It's easier for him to eat small meals/snacks though. He's been to multiple dietitians of questionable quality, some tell him he's not eating enough, some say just watch what he eats, but he really has no idea how many calories per day to shoot for, amount of protein, etc. This past week we started calorie counting again and he gained 5 pounds while eating around 1000 calories per day and is just super frustrated by it. I feel like at 6'4 and 435lbs that is just not enough calories, but I'm at a bit of a loss to figure out how to add calories without going to unhealthy foods and while not getting him to try to eat more than he can handle. To top it off he works third shift, so mealtimes can be wonky.

I do most of the grocery shopping and meal planning for us and I want to know what I can do to optimize his nutrition and weight loss -- any advice would be helpful.

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