Theoretical vs. Actual Weight Loss

Hello guys,

with February coming to an end, I wanted to share something that struck my eye.

So I'm a huge fan of data. Tracking steps, calories and exercise. Weighing myself every day and keeping an eye on the trend. But there's something I noticed when I looked back on the calories I consumed every day in the last month. In this calender you can see the calories I've consumed and when I did some exercise (mainly playing soccer because boi, do I love playing soccer).

Every day gets a sticker: Green means less than 1500 calories consumed (= larger deficit) Blue means between 1501 and 1800 calories consumed (= smaller deficit to maintenance) Red means above 1800 calories (= above maintenance calories)

After doing some math for fun, and knowing my TDEE is about 1800 calories, I came up with the following numbers:

Theoretical weight change in February: +0,389 kg or +0,850 lbs

Actual weight change in February: -1,4 kg or -3 lbs

So what I'm trying to say with this post is: Do not be discouraged by a few days or a bad week of overeating. Keep trying because you haven't undone the progress you've made. Keeping yourself accountable and trying to find a sustainable and healthy way of eating and creating a caloric deficit are the most important factors in weight loss. Just keep going. You'll get there. And I will also continue on my journey. :)

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At the start, what mentally convinced you to start taking your weight loss seriously?

For those of you who experimented on-and-off with exercise and nutrition for years before deciding to make the goal a priority, what made you decide to double-down and take it seriously?

In my case, I keep telling myself that I want to lose weight and have considered reasons why I would like to, but I feel like I lack a true "reason" that would drive me to commit long-term. I know it would improve my life in so many ways. I know I've wanted it for a while. But I frequently end up making choices that seem to reflect that I don't want it enough. Have you ever been in the same boat? What made you finally decide that losing weight was worth restructuring your choices and lifestyle?

((I don't know if this makes a difference to add, but I'm 5'6" and 165 pounds, which is about 10 pounds overweight based on BMI. I've lost about 20 pounds by making the tiniest of changes here and there, but I don't think I'll lose any more without making actual structured changes)).

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Only a few pounds to go! / The positive changes I've experienced on my journey

Long description incoming!

After about 4 - 5 months, I'm finally super close to my ultimate weight goal. When I started, I didn't know what to expect. Like a lot of people, I would have loved to just lose all the weight in a month, but I quickly understood that this is just not how it works if you want to lose fat in a healthy and sustainable way. My major goal was to finally feel comfortable in my body and change my habits and health for the better. I can't remember a time when I have ever felt that way... I had always been chubby and in the past 5 years, it only got worse as I stopped being active and my diet consisted of junk food and sugar.

So, I am very surprised by how this journey hasn't just changed my body, but my mind as well. Here are some of those changes, I hope they will motivate some of you out there.

• I'm much more positive about everything. I even had moments where I simply texted my family or friends about how much they mean to me. I made compliments, I received compliments.
• Self-confidence boost! Especially related to my appearance. There are pieces of clothing I never allowed myself to wear, thinking that they are for super thin people only. While I would consider myself a bit thinner now, I also realize that this is such bullsh**. Wear whatever you want. Even when you are still not at your goal weight. It gives you so much confidence.
• I've been able to minimize my bad habits (aka not drinking much water, eating only junk food, not keeping anything tidy, being lazy in general) and build some better habits (I drink minimum 1,5 l every day, eating much more veggies and fruits, only homecooked meals). Habits are the key, as I've realized.
• Thanks to regular exercise, I feel much stronger and more energetic.
• I've started to really like cooking and I finally understand what people enjoy about it.
• I'm become mentally strong enough to get over my previous job that drove me into burn out.

Of course, my life hasn't completely turned around or anything. Weight loss is (sadly) not a magical solution to all problems. But it's a start and it usually has a big impact on mental health as well. One year ago, I would have never expected me to be in the place I'm in now. I never thought I could lose these pounds and get out of my unhealthy lifestyle. But here I am, being mindful of what I eat, actually active again and looking forward to maintaining this new lifestyle.

I realize I sound like I lost like 200 pounds and became a whole new person. I definitely haven't. :D – And I applaud everyone who aims to lose much more than just 25 pounds and manages to stay on track for much longer than a few months or even years. – But to me, this means so much and I feel so much different from the person I was just a year ago. The mind does weird things sometimes.

If you've made it to this point, thanks for reading and the best of luck and strength for your journey. See you in about a month (hopefully) with a final update. Until then, I will continue to follow/comment on your progress and other talks on this Sub. :)

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Assistance with protein powder, weightloss, etc

I have just started keeping track of calories on MyFitnessPal and also drinking about 2 gallons of water a day. I have been either walking a few miles or doing the elliptical for 35 minutes for exercise daily. I'm seeing my nutrients and seeing I don't really ever get enough protein, iron, and a few other vitamins. I'm starting taking a daily vitamin for my iron and saw that protein shakes can be good both for weight loss, appetite suppression, etc. I also plan on starting to use 5 lb dumbbells and doing some workout from YouTube. I know it's light but I'm starting small and over the course of a year or two want to get in good physical condition.

Anyone have any recommendations for a good protein powder? I hope to have it in the mornings when I wake up instead of drinking a high calorie sweetened coffee and hopefully allowing it to replace my breakfast or perhaps later in the day to supplement or replace lunch.

There so many resources out there I'm feeling overwhelmed haha. Thanks!

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My convoluted weight loss journey so far.

I'm a 175cm (5'9'') 22 years old male homo sapiens .

By December 2nd of last year I weighed in and was appalled when I saw 140kg (308lb) on the scale.I hadn't gotten on the scale for at least a year since I was too high to care about my weight. I've been heavy all my life but the scale always ranged from 122kg-127kg (270lb-280lb). I was completely shocked, but now that I look back I shouldn't have been since all I'd been doing the past 6 months was sit on my ass all day, drink unhealthy amounts of alcohol and smoke and nhealthy amounts of weed. Despite being completely out of my mind cause of the number in the scale I said fuck it and enjoyed the holidays without much to care for. I did try to no let the munchies get ahold of me, stopped drinking sugary drinks, but still consumed alcohol and weed, the latter being greatly reduce to just weekends (I smoked daily).

By January 2nd, I decided to start calorie counting. I calculated my TDEE, I took measurements and pictures. I packed my stuff and sailed the boat to healthy land. I've been using Lose It!, a food scale, measuring cups and spoons to keep track of my calories. I also decided to stop drinking and smoking! I started loosing weight immediately and a bit faster that I would've wanted to be honest. I want this to be sustainable and I want to be able to keep this healthy eating throughout my life. I was weighing myself every week and lost anything between 4 and 1 pound weekly.

I weigh in every Thursday and last Thursday I did not loose any weight I got frustrated for a bit but calmed down and decided to go on Lose It! to see what was going wrong. My daily budget is set to 2200cal with the app. I would sometimes not eat 300 or 200 cal and pasesed it off as okay. But I realized that week after week I was upwards to 2000 calories under budget and I started thinking and thinking and my stupid ass had not connected the dots that those 2200 calories already put me in a deficit according to my TDEE. I realized I had not been eating enough and got frustrated again thinking 'What if my body already got used to this low calorie diet and wont be able to loose more weight?'

So my question is should I just make sure I eat the 2200 calories religiously from now on and not worry about my body having adapted to a low calorie diet? I've had very unhealthy weightloss in the past where I did not keep a healthy relationship with food or myself for that matter and I DONT want to go back to that!

I've been going on ~1h, ~3.7mile walks every other day and do some bodyweight training at home on the days I don't walk doing 3 reps of 20 squats, 10 knee push ups, 20 lunges, 10 tricep dips(the easiest ones), 30s planks, 30 jumping jacks. I plan joining the gym to get some more weights in soon but I'm broke so at home training it is for now.

I try my macros to be 45% protein, 35% carbs, 20%fats but this is not alway the case I try no to worry too much about it.

As of today Im 123.9kg (273.2lb) for a total weightloss of 15.8kg (34.8lbs)!!!

I am extremely happy about my accomplishments so far and I plan to keep up my new healthy lifestyle till death do us apart, which is now further away!

The journey isn't actually convuluted I'm just a bad writer hence the title.

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[M/24/5'8"] Showing myself grace is important

Progress pictures [one, two], SW: 255 lbs, CW: 170 lbs, 8 months

Posting something just for internet points was something that usually doesn't make sense for me (I don't have any social media except reddit), but I'd really like some right now for encouragement!

I'm in the DC area, and the dating/hookup scene is so intimidating since gay guys here look like straight up models with chiseled bodies. It's hard to be nice to myself sometimes when I look at my loose skin and still-present lower stomach.

The "after" picture is also me when I'm looking/feeling bloated from eating a takeout burrito and a quesadilla on top of a full day's worth of meals already. I hated myself immediately right after eating this food. But rather than take a picture in the morning right after a workout, I wanted to take a picture when I wasn't feeling good about myself as a first step to showing myself grace.

I should be better to myself. I completely eliminated symptoms of my health problems from obesity (high blood pressure, sleep apnea, joint pains, lethargy, etcetcetcetc), and I should celebrate that. One day of indulgent eating does not negate 8 months of hard work and tears I put into it (and will continue to put into this). I learned fitness, weight loss, and nutrition and completely changed my lifestyle. I've worked on my binge eating disorder and that shit isn't easy. One day, a guy will see my worth, but I shouldn't need a guy to feel good about my body.

But! For today, I think I need internet points as a sign of support from you all because it's really hard to be nice to myself right now.

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Healthy, but still "stocky" and self-conscious because of it

Hey all. This is prob'ly just me looking for assurance and I'm sorry for complaining. I'm 31F, 5'6", 135lbs, down from a post-pregnancy max of 220lbs four years ago, mostly from cutting out alcohol, soda, and dinner (I've got a pretty consistent 18:6 IF schedule). Too self-conscious at this point to post pictures, but the body I see in the mirror is reasonably fit. There's some visible muscle. I lift weights (casually), do some cycling and running, and go to 3-4 aerobics classes every week. But I still feel too big for the daintier things in life. I feel like my ancestors must have been blacksmiths. I have broad shoulders and broad hips, big hands and big feet. I can still exchange some fat for muscle (and probably gain a bit of weight in the process), but - as I told a friend the other day - I can't get much smaller on account of I have bones. I didn't start out with a goal - or at least not a realistic goal (120 lbs? C'mon) - and now I don't know if I'll ever not be too big for the room.

I think it's partly a self-perception issue: I've always been the "big girl" in the group, and so I'll always feel like the "big girl," no matter what. I'm dressing better now, having a great time shopping for smalls. I've taken some pride and interest in trying new hair styles. My face looks nicer now that it's thinner. But I'm not ever going to be particularly feminine.

Whining over. I'm happy to be here at this point in my weight loss journey. I just need to set fitness goals that I can actually achieve and wait until I'm happy with what I see in the mirror.

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