Weight Loss for Kos

This is my first ever Reddit post, so hopefully I’m doing things right! I’m F21, and a UK Size 16-20. I’ve been self-conscious about my weight and health for a long time, but I’ve just recently found out that my Gran has booked us a surprise holiday to Kos in Greece, this August. Last time we went on holiday, I couldn’t stand being in any pictures, and spent a lot of time completely covered in over 30C heat because I just felt so disgusted with my weight. Without a doubt I’m most conscious of my thighs and stomach. I felt horrible that I was potentially ruining my own memories, and the memories of my Gran and Mum, by refusing pictures and getting upset over how I looked. I have a little under 30 weeks to go, and I’m not expecting miracles when it comes to weight loss, but what are some things I could do to help myself feel slimmer and more confident this time around? I have a local gym that has moderately cheap membership schemes, so recommendations for types and amounts of exercises would be most appreciated. I’m not a picky eater in the slightest, and quite competent when it comes to cooking, so I’d also love some possible suggestions for what kinds of meals I can make. I’m certainly willing and motivated to put in the effort it takes, and having a goal like this family holiday could be the push I need to make better choices for myself. If you have any advice at all, I’d love to hear it!

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The Journey Begins

Hi r/loseit!

English is my second language, and I apologize for any weird formulations or spelling.

I can't remember a time when I wasn't overweight, and it was one of the many things that I were bullied for as a child and teenager. My family isn't overweight, but as the youngest sibling, I guess my single mother had too much when I came around. She almost never cooked (she always said she hated it), and I were pretty much raised on fastfood and TV-dinners. I, like my mom, hated cooking before (monkey see, monkey do?). It wasn't until I met my SO that I discovered the joy about cooking. He has opened my eyes in so many ways, and I could never thank him enough.

As a child, I never learned how to handle my emotions in a healthy way. If I were sad, for whatever reason, my mom would give me something good to eat. Unhealthy food of course. I have always handled my emotions by eating, but now I am handling them in more healthy ways.

I've tried to lose weight so many times before, but something about this time is different. I feel motivated in a kind of way that I've never experienced before. I use a low carb diet as a tool to eat less calories, and I feel so energized and happy. I am also lucky to have an amazing SO and incredibly supportive friends on my "weight loss team".

I only recently discovered this subreddit, and you are such an inspiration and motivator! I doubt I will post so much myself, but I just wanted to say hi to all of you.

I truly believe I will make it this time.

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I have knowledge, discipline and experience, but struggle with motivation.

Hello,

Just wondering what's someone else's take on such situation:

• I suffer from BED (Binge-eating Disorder)
• I have the knowledge about healthy eating, nutrients, composing a proper diet, selecting and tailoring a workout routine. It's my area of interest, time is spent on reading articles and studies and forming a conclusion.
• No problems with discipline in regards to meal prepping, exercising (4x week, free weights), following a diet no matter how strict (actually the stricter the diet, the easier it is for me), counting calories and weighting myself. I even track my binges and record bodyweight next day morning.
• I have the experience and know what works for me, in the past I've lost 50% of BW.

​

However, I really struggle with the motivation. I want to lose 10-12kg gained because of BED. This additional weight makes my body look worse and negatively affects my mental health. It sabotages my weight training. I'm not happy with this weight. It's a non-negotiable, I really want to control BED and then cut this fat, but at the same time I'm like...why? Why do even bother? For what reason?

It's like wanting to do something but not caring about it at all at the same time. 98% of weight loss advice agrees that internal motivation is THE best motivation for losing weight, but you should rather focus on discipline and habits as they keep you going. It's like the opposite for me, discipline, habits, routines come easy and naturally, but with no source of motivation I see no reason to follow them. I want to do it, but then, why should I do it?

It's like a fireplace full of wood, but missing a spark to ignite it.

I meet a psycho-dietetics specialist, but it's been a single, introductory visit so far and it would be interesting to get some other perspective.

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Am I doing this right?

I am a 25 yo female who started a weight loss thingy about a month ago. I am staying under 1500 calories a day, hitting the gym for both cardio and weight lifting, etc, I kinda know what is to be done. I started this weighing 179 pounds (81 kg) at 5'4" (164 cm), and got to about 174 pounds. Thing is, I'm already hitting a plateau (?) in my weight loss. I am totally on a calorie deficit, and doing everything right. My period is due, so I'm kind of thinking this is my physiological water retention. Any thoughts? I could really use some advice/reassurance, because I don't want to give up on this in a bout of distrust and apathy concerning my stagnant weight. WAT DO?

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Today is Day 150 for me. Also the day I reached ONEderland!

I'm feeling all sorts of ways right now, good ways! I'm 38F, 5'7". This isn't my first time doing the thing, but this time around I started on August 28 2019 at 260# and i am 199.8# today!

Backstory.. my Husband and I worked out together in 2009 for the first time since marrying in 2004. We followed a bodybuilding routine and were successful. He went from 350 to 250 and I from 225 to 190ish by mid 2010.

His Mother passed away shortly after and he did not cope well. Shot back up to 450. I got to 275 and decided I'd had enough so I started by myself June 2012. Got down to mid-180s and hovered there. Husband joined me early 2013 when I joined a Crossfit gym and went from 450 to 230.

But he wasnt dealing with his mental issues. Reignited an old heroin habit and OD'd Nov 2014. I did not deal well with this and stopped eating.

Then my mom was killed Easter morning in a car crash 5 months later and I, too, reignited an old flame with drugs and became an active addict, getting down to 150#. Which i thought was just the best weight loss program ever!

I OD'd Sep 2017 and that was my rock bottom. Sought therapy and rehab to deal with grief, loss, guilt, shame...

I put down the spoon and picked up a fork.

Shot up to 275# within 9 months and was on/off dieting, but only lost 15# to get to 260#. It was too much to deal with therapy and drug addiction at the same time as dieting so I held steady there. Was also going back to school to finish my B.S. (graduated Dec 2019).

I have almost 3 years clean. After I stabilized my recovery, I decided it was time to recover from food addiction as well. I've applied the same principles I was taught to deal with drug cravings and thoughts to food cravings. Identify a using thought, follow the source of that thought, interrupt the thought with a healthy action, then journal about it when the craving passes. (That's the basics of it, but there's more to it than that, especially when I crave drugs, which doesn't happen often now). Meditation is a new high for me, also.

I eat between 1200 and 1500 calories. I don't do Keto as prescribed, but I do watch the kinds of carbs I eat-only healthy ones. So, no soda, bread, sugar, refined and processed foods, no fast food, but yes to sweet potatoes, quinoa, brown rice, fruits, etc.

I started walking just 15minutes in the beginning. Slowly added time and distance and by a month and a half in, I was walking 4 miles in 1hr15min. Now it's cold and I dont walk, but I had a gym membership to the YMCA Nov and Dec so I started we9ght lifting again. For Christmas, I bought myself a squat rack and barbell so I have the very basics of a home gym. I also started doing yoga again. I'm not very active currently, really honing in on the food aspect.

60# down, about 40 more to go to my ultimate goal. I realized that I have an addictive personality and I can choose to channel that into bad habits or good habits.

Today, I choose to be addicted to getting healthy.

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Why do people behave so weirdly about weight loss?

This week I became one of 'those' people who rant on Facebook. After having the umpteenth person try to convince me I need to stop losing weight, despite still being medically considered obese. I can't get over how many times I've had to listen to someone try to convince me they know better than me what I should do with my own body - even better than my own doctor, who I see on a regular basis.

After I posted about this, I have had several people approach me and share similar experiences when they started implementing positive change. So I was wonder who here had the same experience and what is your strategy to deal with it? Also note that this tends to happen with any positive life change, not just weight loss. WHY PEOPLE, WHY?!

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Day 1? Starting your weight loss journey on Friday, 24 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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