Saturday, February 1, 2020

Getting really annoyed with my family’s comments

hello, I know a lot of people have wrote about something similar to this so sorry if it’s a bit repetitive. I’m a 16 y/o female, sw:158 and current weight around 150. I’m also a recovering bulimic. Although I haven’t lost a massive amount of weight in a short amount of time, my family is still constantly bugging me about eating, my weight, etc. I’ve become vegetarian, and although I’ve been eating a healthy amount of calories and good foods, they still encourage me to eat junk food and the very unhealthy meals they make (they are all obese with various health problems relating to their weight). Not only is this affecting my progress with losing weight, it’s also making my recovery harder. I’ve even opened up to some family members by saying that by encouraging me to eat these large quantities of unhealthy food, I will end up binging and purging, something that my healthy diet has amazingly made me not do. They think they are right and know more than my actual nutritionist and therapist, who all encourage me in my weight loss and know the benefits my change in eating has on my recovery. It’s very frustrating because my willpower isn’t the best, so constantly being around this junk food and being encouraged to eat it halts my progress. Any advice on how to get them to understand, or just have willpower and ignore them? sorry for the rant :)

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Can't lose weight yet but keeping myself motivated until I can.

I want to lose weight but I'm currently pregnant so right now I'm supposed to do the opposite. But I'm motivated to lose weight and am doing what I can to stay that way until I can actually start. Here's what I'm doing/thinking to keep my motivation up:

  • Started eating healthier months ago and just started cutting down on sugar. Not counting calories yet but this should make it easier when I do, I'll eat the same things, just less.
  • In the third trimester people gain a lot of weight, a half to two pounds a week. A lot of people find this discouraging, especially if they're thinking of weight loss, but I thought of a way to make it encouraging instead. I'm currently in the 190s which I'm rounding up to 200. I'm adding 2 pounds for each week left, including the one I'm currently in, which atm is seven weeks so 14 pounds so right now 214. I think of that as my max weight, the most I'll be at the end if I gain the max per week. My actual weight will go up as I get closer but my max weight will go down so I concentrate on the latter when I think about wanting to lose weight. It's cheating but it helps.
  • As I said, I'm in the 190s but since I'm gaining weight atm I may become over 200. If that happens my first weight loss goal will be getting in the 100s again. You lose some weight when delivering the baby so if I don't gain too much I should be able to achieve that goal at the end of my labor. Even if I don't, I won't be too far above it so it should still be a quick goal to reach.
  • With my first pregnancy, after I delivered I ended up at my pre-pregnancy weight. I read it can take months, up to a year, to do that so that was a good feeling when it happened. It's possible it could happen again which would be good. Even if it doesn't I don't think I'd be too far above it.
  • I'm going to breastfeed which burns calories so can help with weight loss but you're also suppose to have more calories to make sure the baby gets enough which might mean no weight loss. After my son's a year old is when I'll truly start trying to lose weight but knowing I could lose some before then is nice.
  • I started reading this subreddit. Then joined reddit so I could join it. Seeing others doing well is encouraging. Also, I could learn things I don't already know that could help me when I start.
  • When I was losing weight before I only concentrated on my weight and only had a few goals: my goal weight and to get out of the obese and overweight categories. It felt like it was taking forever to reach them which made me lose motivation and I ending up stopping and not reaching any. So this time I'm focusing on multiple things and setting extra goals:
  1. Weight - Main goal is goal weight of 120. Secondary goals are getting under 200, under my pregnancy staring weight, and out of obese and overweight. Tertiary goals are getting under every ten pounds as well as under 156 (my highest weight until about 5 years ago).
  2. Measurements & Body Fat Percentage - I'm not taking them yet because my pregnancy would skew the numbers but my main goal would be whatever the ideal ones are for my height. Smaller numbers than weight means these'll go down slower so any whole number changes for these are my secondary goals.
  3. Running - Main goal is to be able to do a 5k. Secondary goal is running a mile. Tertiary goal is to be able to run a minute (I've looked at many Couch to 5k apps and they all start with running for 30 secs to a minute, I can only do about 10-15 seconds without getting winded and needing to walk). I want to get in shape in general but this I have specific goals for.
  4. Clothes - I still have clothes from before and during my weight gain so I have a range of sizes, 8/10 - 20 pants/shorts and XS-2XX shirts. My main goal is to get to whatever fits me at my ideal weight. My secondary goal is to completely get rid of sizes (I think my 20 pants and 2XX shirts should no longer fit immediately/shortly after my pregnancy so good start). My tertiary goals are a piece of clothing that fits becoming too big and something that is too small fitting. As I go down I may have some clothes hit both tertiary goals which'll be an extra boost (too small to fitting to too big? awesome).
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Hit my goal weight again...

If you are asking what does that mean again? Well it means that my weight loss was neither constant nor linear. If you look at the MFP chart in the progress gallery i linked you will see what I mean.

https://imgur.com/a/yGRFDmZ

I started my journey in may 2015 at 143 kg decided to reach my goal of losing 50 kg before I turned 30 in 2017. Almost got there but then I relapsed and then 2 times more. (193 cm (6'4) Male 32 years)

Last time was summer last year when my career plans did not pan out and I got depressed and unemployed. I was finally at my goal weight and I sort of gave out up on life and started binge eating and neglecting exercise gained 10 kg in 3 months. I got rid of them today.

According to my scale i am 92.5 kg and 13.1% body fat. I think I'll set a new goal weight at 88 and then maintenance or maybe try to gain some muscle, hopefully no relapses this time around.

How did i do it? Well you know the drill CICO MFP tracking everything and lots of exercise. I know the exercise is not strictly necessary but if you have problems with binge eating lots of junk food it is.

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Day 1? Starting your weight loss journey on Saturday, 01 February 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.

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Best friends reaction to my weight loss made me sad

I'm 19f and I've lost 15kg since september of last year. And I've went from a UK size 16 to a UK size 10.

I've struggled with my weight for a long time and last year I was at my heaviest, I was really unhappy. My best friend would motivate me to be healthier and lose weight. But i still continued my bad habits and put on more weight.

But around november of last year something changed in me and I decided to be consistent and do things differently this time. Instead of starving myself, I focused on making nutrious meals for myself that were healthy. I portion controlled. Cut out all junk food. And now thanks to that I'm 15kg and 3 clothing sizes down.

I hadn't seen my best friend in a while so I decided to send her a picture of my progress. I'm 5 ft 2 (158cm) as well, so 15kg makes a big difference on my frame. And I was expecting her to be proud that I finally made the change I would talk about. But i was really disappointed by her reaction.

She said "oh you looked good before. but i guess yeah.. you do look different now". I was so shocked? Like in my head thats not how I thought shed react at all. Now I'm realising that maybe its because she wanted me to lose weight but not be smaller than her. And I know that she's put on a bit of weight recently as well. But i still thought she'd be happy as shes my best friend and knows about my struggle with my weight.

But since then she's just been weird and distant towards me and I'm kinda sad about it. Has anyone else experienced something similar?

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A few NSV I've just noticed!

This is just a little post but I'm super proud of my progress thus far. I'm almost 60 pounds down and I definitely can feel it and see it. I have about 40 to 60 more to go depending on how much I finally settle on long term. I'm at least half way there now and that's a really big deal for me that just fell all at once with realization.

I was just casually sitting here for a little while after my IF, eating my egg whites, chilling out and felt my neck for a second without thinking. Next thing I know I'm literally touching my clavicles. I wind up taking a picture to see and sure enough, there's some hecking clavicles there! The last time I took a "selfie" or anything like that was over a month ago and noticed that I don't have a double chin anymore. Somehow. It's just gone. I'm feeling my face for the extra fat or skin and it's primarily bone with a little cushion. I never noticed how pronounced my jaw was or how large my upper chest is. I've always been fairly heavy since late high-school/early-college. I felt kind of like a dummy but noticed that I can also suck in my stomach and see the bottom of my ribcage -- like, there's clear definition happening there as we speak and that's wild to me. The other day I took notice in the fact that my stomach doesn't hang anymore when standing -- like, there's no fold. It's just there, plump, and slowly shrinking. I used to have this joke about how I could tell I wasn't laying straight in bed on my back because fat would droop to one side vs. the other side... I can't joke about that literally at all anymore. My stomach is completely flat while laying on my back and my ribcage, despite still having cushion, are just chilling there with my tum flat. This description is probably silly but it's something small that I notice that's kind of awesome. Haha.

Clothes-wise, I fit literally everything I wore ten years ago. It's to the point where I know I have to purchase clothes. I need a Goodwill trip and I'm super excited for when that happens.

I didn't take any progress pictures along the way but since I still have at least 40 to go I got the courage to take my first pictures so I can look back later. I didn't hate them. I'm able to look back now in like a year and see "oh wow, that's what I was like around 220 pounds." I was previously worried about extra skin but over time most of those worries have quelled -- so what if I wind up having a little bit of loose skin? It's part of me. I still have problem areas where I don't enjoy the cellulite, but I'm slowly coming to accept that I have it and it will reduce slightly over time. Even if it doesn't reduce I know that I'm on the right track health-wise and all of that is merely physical.

For some information:

I started losing weight a little over a year ago. I was 280 pounds. I use CICO, with occasional cheat days but always count calories even if I go over my deficit limit. I typically eat 1300 calories a day -- high protein, moderate fat and moderate carbohydrates. I never go over my BMR which is around 1750 right now. Egg whites are probably my favorite food I've discovered. When I started I had to limit certain foods -- like I couldn't purchase any chips, pizza or ice cream. After going a while without those things I reintroduced them to my diet and eat them in moderation, they're not triggering anymore. If I'm still hungry at the end of the day I'll whip up some more egg whites and call it a day. Maybe bake a potato to have on the side. Overall though, I don't do anything particularly special -- I give thanks to the concept of CICO entirely for weight loss.

I'm just really proud in this one moment and feel a lot of relief. I'm excited to see more progress and know that I'm going to reach my goal and maintain it!

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Four ​things I've found that helped me keep losing weight.

I thought id help share the three main things that helped me keep losing weight once I had felt "Stuck" and hit a major plateau. I ended up getting pretty severely injured in September. Could lift hands over shoulders for four months and now have to do a good deal of work to get back on track

1) Calorie Cycling:

I find that as I got leaner I felt much more restricted. This was partly due to the fact that I lost a lot of weight (70 pounds) and had gotten my calories relatively low but also due to the fact that I have a decently active social life. Between going on dates and spending time with friends I found myself with a lot of opportunities to consume alcohol and eat at restaurants. On my daily caloric intake this wasn't really possible and I ended up choosing not to enjoy going out rather than go over my macros and calories for the day. Once I started using calorie cycling this problem was pretty much solved for me.

My daily caloric intake was at about 2,500 calories per day and I would split it up like this:

Day: Calories:
Monday: 2100
Tuesday: 2100
Wednesday: 2900
Thursday: 2100
Friday: 2100
Saturday: 3300
Sunday: 2900

This would give me the same weekly caloric total and therefore deficit while allowing me two medium calorie days and one high day.

My Low days looked like this:

220p, 50f, 195c

My Medium days Like this:

220p, 50f, 395c

My High days looked like this:

220p, 95f, 395c

Some may not think these are big differences but for me that made a huge impact. I also felt like because I only has two day long low stretches that they really didn't bug me and my hunger wasn't that big of an issue.

I don't think this gave me any physiological benefit but it really helped my social life and helped me stick to my diet.

2) Diet Breaks:

I first read about these from a guy called Lyle McDonald several years back and started using them as I lost weight and my energy really began to suffer. I would do one week any my maintenance calories for every three weeks I spent in a deficit. Because I only had four low days as week as well I only felt like I was "dieting" for about 12 days every month while I was seeing great weight loss for three weeks at a time followed by one week where I would go up bit but return to my baseline weight by the end of the week followed by a big drop once my calories returned to normal.

Essentially I would eat my high days for seven days straight every month. If I Planned this right Christmas and Thanksgiving and my girlfriend birthday would both land on a high week. This made it so I didn't miss out on social events and I would even use calorie cycling to have a super high day on Christmas.

3) Tracking my Daily Steps:

This was something I had never done before but was an amazing way to raise my total daily calorie output. This way way better than jacking my cardio up super high and had a much smaller impact on my hunger. I started at 5k steps a day and got as high as 30k a day on hikes or nature walks. My target got as high as 15k per day. I had name brand fir bits die on my repeatedly and ended up using a cheap off brand step tracker that cost like $25 on Amazon.

I started getting my steps in by splitting them between the morning and the evening but also started doing little things throughout the day like park further away in the parking lot and try and get in a little walk after meals. The average person walks about 2k steps a mile and here are a bunch of charts that show you an estimate of how many calories you would burn at a given bodyweight.

Steps Charts:

4) Tracking Data

This was not only a huge benefit to helping me keep losing weight but it really helped me figure out what caused my weight loss and how I could keep my weight loss going by making the smallest adjustments possible. My position is that the more data you have and the more trends you can see the less you will end up getting stuck. Here is a picture of the chart I use to track my own data and the data of the people I help.

Note: working on converting this over to a google sheet to share but Numbers does not convert well and the google version is super ugly. Will update once its finished. Im also updating it based on a bit of feedback I received so feel free to drop your own feedback in the comments.

Progress Sheet

Also here is a picture of the progress I saw while dieting:

https://ibb.co/PjmMgHt

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