How not to "sweat" weight loss?

I'm sure a lot of us on here have a serious emotional connection tied up in our feelings about weight loss and our journeys. To share a bit of my own personal story, I have a mother with severe undiagnosed body dysmorphic disorder. As a young girl, I obviously internalized a lot of what she said. This has made me incredibly anxious about the concept of weight loss for, well, my entire life...all while I gain more weight due to emotional eating.

I decided that I would use 2020 as a starting point to seriously change my attitude about what it means to lose weight. Telling myself "it's for health" justifies it well for me, because I do have health problems directly related to my weight that would seriously benefit from me losing like, 50% of my body mass, but then just adds the pressure of "every day I don't do well, I'm taking a year off my life?" Of course, that self-imposed pressure makes me fall off the wagon, fall into the same unhealthy cycles, etc.

What has worked for you to get over the mental hump of how significant starting a weight loss journey is? There must be a way to find the happy medium between the emotional commitment and expectations and keeping a clear, positive head about it. Everything I read says "weight loss is a lifestyle / calories in - calories out", which I do agree with, but that doesn't seem to soothe my anxiety. All the answers are out there telling me to just cool it, set obtainable goals, and make it a habit. My own fears are getting in the way of doing what I know is right.

How have you just...let go and allowed yourself to make progress? I'm so bored of being self-destructive, and I know improving my weight and fitness level will be extremely beneficial in many ways, including mental health. I want to connect the motivation with the follow-through. Maybe I have to just start extremely small? I keep feeling like I'm just barely dipping my toe in as it is, but my brain keeps tricking me into thinking it's a pointless endeavor.

Maybe I'm just too much of a negative person to start out with though! Just trying to do less harm to everyone, and I'm finally letting myself be included with them. I want to be a better person overall, and I truly think proving to myself that I can be strong enough to overcome my hang-ups about this would give me a lot of much-needed self-esteem and confidence, not solving all my problems, of course, but it would certainly make me feel more empowered to face other big life things without fear. :~)

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Feeling confused about the "right way" (or ways) to lose weight after hearing some new information about modern weight loss science.

So, this subreddit consistently says CICO is all that matters. That's what I've thought my whole life with weight loss. I felt ready to do CICO, eating healthier but eating technically what I want as long as I'm maintaining that calorie deficiency.

Last night I watched a video about how CICO doesn't really work (https://youtu.be/C5eHOgWgDbE). It spoke a lot about modern nutritional science and how modern views on weight loss completely go against calorie deficiencies. For example you can eat 4000 calories a day and still drop weight if you're eating the right foods (Keto). It also suggests that CICO can be damaging to your metabolism.

I'm at the beginning of my weight loss journey and I'm just really confused now. I obviously want to do what's best for my body, but I've been looking into Keto and I genuinely don't know if I could do it (the fat intake is really hard for me) and I'd completely lose some foods I love to have occasionally.

But if CICO doesn't work like he and others claim, why are people losing and maintaining with it? I've been doing my own research but I just feel lost now.

So, does CICO work? Or is the real weight loss solution keto + intermittent fasting? Can I lose weight and be healthy choosing CICO + intermittent fasting or does it need to be keto? I'd love any advice! Especially for resources to look into further!

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Motivational tips?

Hello people of r/loseit! I never thought I'd be on a weight loss sub before but here I am.

I was in ROTC for a year (I'm in college), and this semester is 2 semesters since I left. So a year will have passed when summer rolls around. ROTC meant exercising at least 3 days a week and that kept me in decent shape. Now that I've been out of ROTC I tried to stay active but it was really hard with class schedules and staying motivated.

At my physical last spring I was 135 lbs and had been since the spring before, good for my height. Over this past year I was concerned I was gaining weight with all the college eating habits and lack of exercise. Turns out I did. At my physical on Thursday I was 147. Yikes. It's not necessarily bad, but I don't really want to be almost 150 pounds :'(

I want to lose weight and try to get back to 135, maybe 130, because I don't feel particularly attractive (ironic since I find a little fluff attractive on someone else) and I want to fit into my clothes better so I don't have to spend money, lol. It's just the motivation is a big problem. I could easily just do sit ups and stuff at home but I just can't bring myself to. Help a girl out?

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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.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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