Keys for consistency?

33F/5'7"/ 450lbs

Ok. So I'm stuck in a cycle. Stay within my calorie budget for 2,3 days. Then I get a craving for something. I easily give in, feel guilty, then binge for the next 3 weeks. Because of this, my weight loss is non-existent and my motivation and optimism is rather low. (As well as my self worth)

What are some tips that could help me with consistency? Sometimes it seems like there's no thought between having a craving and driving to Taco Bell. I'm ashamed to admit that some weeks I drop over $100 in just fast food-this is an addition to eating regular meals.

I know, for me, that weight loss is going to be more a mental challenge than just CICO. I have a lot of unhealthy behaviors with and around food that I'm trying to overcome.

It just feels so overwhelming. Like I could lose literally 300lbs and still be overweight. I'm currently in therapy, but there are many, many issues that are taking precedence over my eating habits.

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from loseit - Lose the Fat https://ift.tt/38alS2M

Day 1? Starting your weight loss journey on Monday, 02 March 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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[M29] 6'0" - 352 lbs. Few questions on weight loss.

Hey everybody,

​

Bit of backstory, I'm a 29 y/o dude weighing 352 lbs. Back in 2018, I weighed roughly the same as I do now and managed to 110 lbs over the course of 6-7 months. Unfortunately, I went through a stretch of depression and gained everything back since then.

Losing weight was hard work but I didn't have any trouble pushing myself to work out or give up unhealthy food and I don't think this will be a problem for me as I start to work on myself again. However, I do have some questions.

​

1. I'm very worried about loose skin and want to know if anybody has any tips for reducing the amount of loose skin I end up with. I have eczema and very dry skin but to be honest, I don't moisturise nearly as much as I should.
2. Have you had experience with loose skin surgery and if so, how long ago did you have it done and how is your skin now?
3. Is aiming to lose 4 to 6 lbs weekly a bad idea? I want to lose weight relatively quickly and given my results from the past, I think it's achievable for me personally.

​

My plan is to cut out any unhealthy food and drop all liquid calories and only drinking water and green tea and reducing portions on meals. On top of that, I'm looking to exercise every day, mainly going for a walk or treadmill and bodyweight exercises.

If you have any other advice that doesn't relate to my questions, feel free to share it anyway. Happy to take any advice, especially if they have helped you achieve your goals.

​

​

Thanks!

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from loseit - Lose the Fat https://ift.tt/2VzCA9a

Step #1 - You need a good weight loss plan. This is my 6 phase plan.

Many people get started in their weight loss journey and all they see is a long road ahead of uncertainty and hard work.

But what you need is a well formed planned that creates reachable goals and small wins.

To create a good plan break each part into its own phase.

Phase 1 - Nutrition

Pick 3 WHOLE FOODS for breakfast, lunch, dinner and snacks that are low carb, high in protein and contain natural fats.

For example beef, eggs, nuts, avocados, cheese, chicken, pork, and vegetables that mix well with olive oil.

Phase 2 - Food Preparation

Buy the necessary equipment to prepare yourself for a successful food preparation operation like a kitchen scale, and containers.

Map out your days and time that you can prepare the food.

Recommended 3-4 hours for beginners, but it will keep coming down after practice.

The most successful people that prepare food and lose weight stick to eating the same foods, The only changes are slight variations that do not change the overall procedures.

Phase 3 - Macro planning

Now that you have your 3 favorite foods picked out you need to chart their macros to fit into your daily caloric intake.

You need to know how much servings of each you need to buy, cook, and store.

Easier when you measure in grams and get the nutrition data in grams.

Be realistic with your food cost budget here, if you cannot afford steak and salmon as a regular protein 3 times a week do not add it to this list.

Include food that fit your budget and meet the macros for 1 whole week.

Phase 4 - The Cooking

Look up simple recepies to get started, the most beginner friendly is baked chicken breast and sautéed vegetables.

Start with what is easy. If you need to mix a bunch of stuff together you are doing it wrong for a beginner. Go back and find something clear and simple.

Vegetables only need sautéing or better yet rely on avocados that require no cooking and have more of the important nutrients then any other vegetable or fruit gram for gram.

If you have time in the morning to prepare eggs and eat a good breakfast it’s highly recommended you start the day this way.

Another great breakfast tip is to have deli cuts in the fridge. You can easily get 30-50g of protein with eggs and deli cuts.

Phase 5 - Fasting

Intermitting fasting is recommended for everyone that is on a weight los journey. Not only will it help you lose weight and make you stronger in fighting off cravings it will also save you time in food preparation.

If you skip any of the 3 main meals there is only 2 meals to worry about in preparation. In reality only one meal because you can easily have a healthy meal with eggs and deli cuts that require less than 10 minutes of cooking.

Research intermittent fasting and plan when is the best time for you to be fasted and when is the best time to break the fast and eat.

Another important part of fasting is hydration, make sure you have a good plan for drinking enough water throughout the day. That includes having a good water bottle, adding different minerals and salt if needed.

Phase 6 - Exercise

80% of your success will come from your nutrition plan but exercise plays a big role in developing discipline.

The key here is to start with only the behavior changes. Instead of looking at the gym like a big unknown just plan to show up 5 times a week no matter what happens.

Walk on the treadmill for at least an hour if you do not know what to do. Or just walk outside if the weather permits.

The key to exercising is to just show up, and make it fit into your schedule.

Do your fitness planning at the gym if you can too. Show up to watch fitness videos on Youtube when you don’t “feel” like working out.

Just show up, keep showing up, and don’t stop showing up.

CONCLUSION

The 6 phases each require their own research, implementation, and discipline.

There is also no specific order because one affects the other, so this is something you can start planning and learn to make changes along the way.

Enjoy the journey as much as the destination, big weight changes don’t happen over night but with the right plan your attitude and outlook can be completely different.

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Non-food stress relief that doesn't take up too much time?

I have a busy (but physically sedentary) job that causes me a lot of stress, and I'm realizing that the reason why I was obese the entire time I had this career was at least partially because I turned to food and alcohol as quick relief/reward. I've been successful in my weight loss this year by making it a priority (lost 23lbs in 2 months!) but as work ramps up, I am finding it difficult to manage the stress. Food and alcohol was easy- quick to get, instant endorphins.

I don't find massages that enjoyable, it's a whole thing to book it and go, etc. I'm working out when I can, but has anyone found any other good alternative mood boosters/stress relief? I don't want to turn to food and alcohol. Thanks in advance!

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Things I have learned about weight loss since I took up running. Part 1: Q - how do you run a marathon? A - One step at a time.

Disclaimer: I have not, nor do I plan to run a marathon in the near future (although I did walk one in the distant past).

I’ve tried running once or twice in the past, but it’s never really stuck before - I’m not really your typical runners build. But in January 2019 decided to give it another go, and for some reason, this time, the go just keeps going.

Since last January I have covered more than 700km, and spent almost 100 hours running. 100 hours is a lot of time to think about things, and I’ve spent a lot of that time thinking about the parallels between running and weight loss.

Rather than put everything into one looooong post, I’m going to break things up into shorter posts. But today I’m going to start with talking about the work.

We often talk about how weight loss is a marathon not a sprint. A marathon is 26.2 miles long. But you have to run a lot more miles than that, if you want to cross the finish line.

Marathon training often involves 30-60 miles of running per week for the 6-12 weeks before the race. That’s a lot of mileage.

In a more specific example, I’ve got my first half marathon coming up in 2 weeks. Since I started training in late November I have run more than 300km. Ideally I would have been closer to 350, but back to back weekend storms here meant I couldn’t safely get out to do the mileage I wanted.

If I’d been able to stick to my schedule, by the time I crossed the finish line, in order to run 21km, I would have run more than 400km.

That’s the work. And the only person who could do that work was me.

In many ways the purpose of running a marathon, half marathon, 10K, 5K etc is not to complete the race. It’s nice to get that medal and T-shirt, but most people don’t run races just for the swag.

The purpose of running a marathon (or any race) is to demonstrate to yourself, or to the world, that you are someone who is capable of running a marathon.

The medal is as much a recognition of the work you did to get to the start line, as the distance from A to B on the day.

So what has this got to do with weight loss?

It’s all about the work. If you want to run a marathon, you have to put in the miles. No-one can do your training runs for you. No-one can get up for an early run before work for you. No-one can head out into the miserable rain for you.

Ultimately, you have to take responsibility for your own training.

Just as the only person who can lose the weight you are carrying is you. And you have to work at it, to make changes in your life, to be willing to make sacrifices, and to be willing to let yourself be uncomfortable.

Because the purpose of weight loss is not to cross the goal weight finish line and collect a medal. It is to be someone who can sustain their goal weight in the long term.

We lose weight one pound at a time, and then we maintain one day at a time. Because no matter how much we might wish it, no-one else can do it for us.

Next time: Data, truth, and the Norway problem.

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Advice for Yo-Yo Dieters

Hey, I understand the situation you’re in. You want nothing more than to lose the weight, have that slim body you’ve always wanted & feel comfortable in your own skin.

But it seems that no matter how hard you try, what you want is out of reach. You’ll go on a diet, workout really hard & even lose weight. Hell, some of you will lose a lot of weight.

No matter how much weight you lose though, it always seems to come back again. Like a really f*cking annoying boomerang or a crazy ex that shows up outside your house at 2am.

For some of you it comes back slow & it’s only after a couple of months or a year that you really notice. For others, you gain the weight back almost as quickly as you lost it.

This cycle repeats itself over & over & over again. Each time you notice the number on the scale seems to get bigger not smaller. Each time you try to lose it gets harder, not easier.

This is the vicious trap of yo-yo dieting that so many people get sucked into.

If you can relate in any way whatsoever to what I’ve said, I have some good news & I have some bad news.

The Bad News

“If you keep doing what you’ve always done, you’re going to get what you’ve always gotten.” - Tony Robbins

Everytime most people decide they want to lose weight (again), they will:

• Follow [insert name of popular diet] or cut out things like junk food, sugar, carbs, etc.
• Start exercising a lot

Listen, diets like Low Carb or Keto or whatever the diet of the week can get you great results. But the problem with these “fad diets” is that they’re fads. Most people can’t stick to them over the long-term.

Hence where the problem arises. You won’t achieve permanent weight loss by following a fad diet for a couple of weeks / months. It’s almost impossible.

Why?
Well, once most people finish those diets they go back to old habits which quickly brings back all the kilos & pounds. You may think that “No, this diet is better, this time will be different” - it probably isn’t and probably won’t be.

All of this is before we even consider the effects of metabolic adaptation in response to weight loss which slows down metabolism & increases hunger signals, making it more difficult to lose weight & easier to gain it back - that’s a kettle of fish I’ll leave for another post.

The Good News

Yes, there is good news. I’m not just fear-mongering or using some cheap shock tactics. I want to give you a practitioner’s perspective & what I see all the time with clients.

Ok, so where’s that good news?

It is possible to lose weight & keep it off. It’s possible to finally have the body you’ve always wanted. It’s possible to live a healthy, happy & fulfilling lifestyle.

I know this because I’ve seen it happen first hand & I know exactly what it takes to get there. Unfortunately, there is no life-changing wisdom I can distill into a few “quick tips”. We take our clients through 16+ hours worth of educational content to teach them this stuff.

But I’ll do my best...

Top 5 Tips to Overcome Yo-Yo Dieting & Lose Weight Permanently

1. Permanent Weight Loss Through Permanent Changes to your Diet & Lifestyle. You should not just be “losing weight”. You should be making small, positive changes every day to your diet & lifestyle that will stick with you FOREVER. This means learning healthy eating habits, practicing regular exercise, managing stress & emotions, etc. You should be doing this, not just because you want to lose weight - but because you enjoy living an overall healthy lifestyle.

2. Change Your Mindset to Change Your Behaviour to Change Your Life. Most weight loss diets & advice out there focus on the short-term behaviour change needed to lose weight i.e eat less, move more. This is great but it fails to address the underlying root or foundation of all behaviour, that’s your mindset/psychology. This is arguably the most important aspect of weight loss. Adopting a mindset that supports your goals, instead of one that self-sabotages you.

3. Controlling Your Caloric Intake. This is pretty much common sense but for some reason so many people miss this completely. Weight loss is as simple as calories in vs calories out (I said simple, not easy). If you are able to control your caloric intake, you are able to control your weight loss (or weight gain). The science suggests that those individuals who monitor their food intake in some way are most successful long-term with weight loss. It makes sense why.

4. Maintain Regular Exercise. We already mentioned this in point 1 but it’s worth mentioning again. One of the biggest predictors of long-term weight loss success if regular exercise. This isn’t just my opinion, this is what the research says. There are too many reasons why exercise is so amazing to even mention. It also goes far beyond just weight loss - exercise has literally a bajillion (yes that’s a real number) health benefits. Just find exercise you actually like doing, there is something for everyone.

5. PATIENCE GOD DAMN IT. Rome wasn’t built in a day (but it burned in one). Real positive change at the physical, psychological & neurochemical level takes time. You have to be able to delay gratification & “keep your eyes on the prize” for long enough to let the change happen. Remember, waves at the beach don’t carve out the rock because of their force but because of their persistence *cough* CONSISTENCY.

Hope this helped someone!

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