Postpartum weight loss?

Hi guys, first time posting. I’d like to start my fitness story by saying that there’s a lot of factors involved in my weight gain/loss, and I’d like some advice.

6 months ago, I had a baby. She’s perfect and healthy, but my pregnancy was really har on both of us. I was a freshman in college, and this was not planned. Before I was pregnant, I was heavier (155 on a 5 ft frame) but not unhealthily so. I was also doing the whole diet exercise thing right before. While pregnant, I was severely sick. I was vomiting 10-15 time a day. I couldn’t hold down water, and on multiple occasions, was hospitalized so they could put fluids in me. This was my reality up until I gave birth. The sickness, along with the stress of being a teen mom, and other issues made me incredibly depressed. I lost 35 pounds in my pregnancy, and was bed bound for at least 5 months. My legs were affected badly, as the lack of use along with the lack of nutrition made it to where walking or standing for longer than an 15-20 minute shower was painful. I’m now 7 months postpartum, and I am back to the weight I had prior to pregnancy, and despite breastfeeding, am seeming to continue to gain weight. I am on Nexplanon for birth control, and have recently been exercising regularly, along with eating healthier. My question is, could my birth control have something to do with my rapid weight gain? And any advice for postpartum mom weight loss?

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Needing help to exercise with chronic wrist pain, and not knowing where to start.

So after being a lurker for a while and a few health issues I've decided I need to lose weight this year. As of today I am 118.3kg, 169cm, I'm 21 in May and have very little muscle.

Backstory:

10 years ago I was doing exercise daily, I was starting to train to become a cricket player for my town, but when I was 14 I got an injury when roller skating one weekend and since then have had lots of chronic pain issues. I switched to a fitness / leadership role back in 2015 but soon found that the fitness the class was doing was too much on my wrists and had to stop doing PE in school. As time went on I did less and less, and after school I stopped going out a lot due to unrelated health issues and mental health problems.

This January I went on a plane and only just managed to close the seatbelt, which really put into perspective how big I was for me. So when I got home (January 26th) I started tracking my food intake, and switching out some snacks and meals for plant based alternatives with less fat. I'm still struggling with snacking (my grandma got very sick and I got very depressed and have been eating to cope) and I'm cooking less as well, and I need more protein in my diet but that's something I'm slowly overcoming and for the most part I'm starting to lower my calorie intake (started off at over 2200 a day approx, down to just under 1900 and planning on getting to around 1500 by June). I also don't drink a lot, think a half gin and tonic every 3 weeks sort of drinking.

Now here comes the main issue. As I said I have chronic pain, in a similar vain to carpal tunnel and arthritis in how my wrists can move, it stops me working a lot of jobs, and it's gotten worse. I'm in the process of getting more health professionals to look at it and the rest of my health issues but I want to lose weight and exercise again. I tried doing home exercise (squats, sit ups, warm up and cool downs that I found online, other exercises in a similar vain etc.) But I never found the motivation to stick to them. I used to love cycling however I was told by my physiotherapist that it's now out of the picture, along with the other sports I loved such at cricket, badminton, handbull, and hockey. I've never enjoyed running, and the thought makes me more deflated so I've been putting it off.

The negative of it (not being able to do all the things I've always loved) is overpowering my will and motivation so I need help.

So Hive Mind, I have a question. What sort of exercises should I look into to start with? Unfortunately I can't afford the gym, so it would have to be either really cheap or stuff to do at home with little to no equipment (another issue as I feel a gym would be beneficial for me), but I've drawn a blank really. Like I said, I'm calorie counting and changing my diet, as I know weight loss and a healthy lifestyle starts with my relationship with food but it's really the exercise portion I'm struggling with as my chronic pain has gotten in the way and has made me lose all self confidence.

Sorry for the rant but I'd appreciate any help I can get. Thanks!

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Starting my weight loss Journey...again

Struggled with weight all my life and I always held the goal in my head that by the time i'm 25, i'll be in shape. When I was 23.5 years old, I decided It was getting close and I motivated myself to try harder than i've ever tried with anything in my life. I was about 160kg or 350lbs when I started and in just one year I was able to put the scale down to 98kg or 216lbs through a very intense work out routine daily and detailed calorie counting and planning out every part of my nutrition.

By my 25th birthday I had finally seen myself at 90kg or 198lbs. it was the first time since before high school that I was ever under 200lbs and I couldn't have been happier. My friends and family were so proud of me and I thought my life was finally beginning.

After that I threw myself into my job, I worked over 100 hours per week which isn't technically legal in Canada but i couldn't say no to the money and I just wanted a promotion so badly.

Unfortunately from only eating takeout, snacking on breaks, barely sleeping so not having the time go to the gym or plan out what I would eat or count calories, I gained back another 18 kilos in 6 months and weighed about 109kg or 240lbs. It wouldn't have been so bad if i fixed the problem then but I was at that job another year and kept the same routine and i was nearly 135kg or 300lbs .

I left the job, took my savings, flew across the world hoping that traveling would give me that respect for myself back but so far it hasn't. I want to say i'm about 140kg or 309lbs right now and I hope that I can do what I did before, one more time.

I have started a youtube channel for a new weight loss Vlog and I plan to post regularly on reddit for weight loss to hold myself more accountable during this time. My goal is that in one year, i can see myself under 109kg or 240lbs once again

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Day 1? Starting your weight loss journey on Wednesday, 04 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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F19, haven’t been out of my house in 2 years

I am 19, 5’6 (168cm) & +/- 242 in weight (110kg).

I have been staying home for almost 2 years i think, i got bad anxiety and couldn’t go out anymore, I gained weight in these two years, had many family problems and so and so on.

I had started eating healthy some months ago, and although it lasted only 2-3 months (not my fault, family stuff came up and it was impossible to follow my diet), I saw some results.

Now I have approximately 7 months to lose minimum 20kg (44pounds), cause I want to go to school in September and losing 20kg is the only way I will feel comfortable enough to actually step outside of my house.

DO YOU GUYS THINK that 20kg are realistic in 7 months? Am i going to make it? I really want to have my life back, and more than anything going to school. But my anxiety is so bad cause of my weight that I will not be able to step outside the house if at least 44pounds aren’t gone.

I am going to follow a diet of 1200 calories, and I wanted to ask you guys for some advice & tips. Also some insight about my diet plan.

I know 1200 calories is like the limit, but keep in mind that I am at home 24h/7. I never go out and the most active thing I do is taking a shower.

But I plan to do some exercises at home, like to train arms in the first place, and then include legs & maybe stomach.

1 QUESTION:

When is the best time to do some workouts? I read that in the morning would be best, but I am not sure.

I wake up pretty early (and go to sleep early), anywhere from 5 to 10 AM (i am going to fix an exact time to wake up tho).

And also, HOW LONG SHOUKD THEY LAST? Of course in the first weeks I won’t be able to make it last 1h or maybe even 30min, but with patience and practice I can make it.

2 QUESTION:

Do I have to eat something specific after the workout or is my normal lunch okay?

3 QUESTION:

I plan to eat 2 meals a day + 1 snack. Is this okay?

Lunch would be around 12-13h Snack whenever I feel like it And then dinner at around 18-19h

I would like to not eat anything after 19H. Will this help with weight loss? What do you suggest?

QUESTION 4:

MY DIET PLAN ————> WHAT DO YOU THINK ABOUT IT?

Eggs / Chicken Breast / Broccoli / Cauliflower / Bifana (Red meat) max 2xweek / Chickpeas / lettuce salad / tomatoes / onions (with eggs) / spinach / fruits (snacks) / vegan yogurt

So, i’ll be eating a combination of these.

For example, Lunch: Chicken Breast with lettuce salad Snack: 1 Banana Dinner: Broccoli and tomatoes salad

And so on.

DISCLAIMERS:

• I don’t eat fish, any fish
• I think I may be lactose intolerant (can’t get tested right now cause I can’t leave my house) So i am going to not eat anything with lactose in it until i can get tested and know for sure.
• I know my diet is very boring but those are things i really like and it’s the simplest to cook and makes it easier to have it ready etc
• Of course with the time I will include healthy foods (you can suggest me some too!)

Ps: I also want to include things like pasta / rice /potatoes (basically carbs) but I don’t feel comfortable adding them right away in my diet. I want to include them after the first 10kg are gone. What do you think?

LAST QUESTION:

I have always been on the curvy side, but i had an amazing body years ago. I am hourglass shaped and although i never was thin, i really looked good before I gained so much weight. I didn’t go to the gym but I used to train butt & legs at home, doing squats and stuff like that, and my legs have some muscle —> In relation to that, I noticed that the first thing that appeared smaller after dieting for 2-3 months were more than the rest my legs. Is that because that is the part where the most muscle in my body is?

I want to lose weight everywhere but more than anything on my upper body / arms.

If say i start working out 45 min a day, and 30 min go to my arm & 15 to my legs, is that a good idea?

Cause my arms really lack muscle and are super flappy.

Please, give me your advice, insight, tips, anything.

If i have to change something, tell me.

Also feel free to link me some workouts that I can do at home.

Thanks in advance.

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3 years & HALFWAY there! 1/4 of 420lb lost (105lb)

I just want to share a quick summary of the last 3 years. I have come to the conclusion that slow and steady is the best way to change. I hit a major goal today but I am only at 50% and it has taken 3 years. Just don't give up even if it takes 20 years you are still way better off.

I started off by counting focusing on how much I was actually eating. Once I saw exactly how many calories I had to track a day the weight started coming off.

The first 40lb came off within 6 months. Then I stalled, put back on 10lb or 15lb.

I got back on track and 30lb more came off. The I stalled, put back on 10lb or 15lb.

Did a weight loss challenge at work and lost another 30lb. Then I stalled, but back on 10lb or 15lb.

I am now down almost 40lb since January but I am starting to get worried I may be too agressive. I think I am in a routine that is a long term life style but since I am shedding weight so quickly it may be fast.

• Sunday afternoon I usually meal prep 24 meals around 450 calories each.
• I try to eat 4 meals a day 1800 calories roughly.
• I go for a run or hit the gym 3-4 times depending on my schedule.

I don't devout a ton of time to working out or counting calories. If I miss a few days at the gym it's not a big deal. If I don't have time to meal prep for the week I can still make smart choices.

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What would you tell your “Day 1” self if you could talk to them?

Tomorrow is my “Day 1”. I know, I know... who starts a weight loss plan on a Wednesday? Well... tomorrow is my “Monday” at work so it makes sense to me.

I think I’ve set myself up pretty well to succeed but there’s only so much you can prepare for.

I’d love to hear what you would tell yourself back at your “Day 1” if you could. I could really use some motivation since I can’t see into my future just yet.

• Are there things that you didn’t realize you’d have to deal with when you first started?
• Situations that will be difficult?
• Things you should have done at the beginning?
• Obstacles that you will have to overcome?
• Non-scale victories you have to look forward to?

For reference: I’m a 36F, SW:235 GW:150

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