F30 5'8" - 135lbs and the very definition of "skinnyfat"

Way back in 2007 BU (Before University) I was consistently around 125 lbs and I looked great. Maybe a little bit on the thin side, but not starving to death. I ate a lot, exercised a lot. It was fine.

Now, in 2020 PPHD (Post-PhD) I'm struggling with my weight for a few years. Grad and undergrad gave me a lot of opportunities to sit on my ass and eat whatever the hell I wanted. And boy, did I. Then I got into an awful relationship that made me want to take comfort in food. And boy, did I. At my heaviest I was maybe 155 lbs. I know that's not a lot compared to what some people here are dealing with, but as a lifelong thin person it really crushed my ego.

After some on-again-off-again dieting and improved exercise, I've been down to 127 lbs and now I'm back up to 137 lbs. And I still look chubby. I am the poster-girl for "skinnyfat". I've got a ton of fat around my hips and my lower stomach and I hate it. I also have a double chin. There are girls on here who are 5'6", even 5'4" who look way, way better at 140 lbs, even 150 lbs than I do even at 135 lbs? HOW?!

Pics

Obligatory apology for awful lighting, toothpaste on mirror, and unprofessional tattoo coverup job. XD

And no, the lines you see around my rib cage are not my ribs. They're fat waves.

I know that there's no such thing as targeted weight loss, but is there something else that might be causing this? And something I could do to fix it? Do I need to be focusing on toning, rather than straight weight loss?

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Does anyone remember when it was considered healthy to lose 2-3 pounds a week?

This might have been a decade, maybe a decade and a half ago. You'd see the healthy recommendation of 2-3 pounds for sustainable weight loss. At some point, the science switched to 1-2 pounds. I agreed with that science and still do.

But now I'm coming across things that say it's not healthy to lose 2 pounds per week. A lot of things I've found say that it would take 4-5 months to lose 20 pounds. I'll leave some links below. I'm just wondering if this is the new science?

"Using our 20 pound example, you can expect to lose this weight in five months. Four if you’re incredibly diligent. Two if you plan to gain 30 pounds back (read: crash diet and over-exercising)."

"It felt great at the time, but afterward I gained back the weight and THEN some.... So, I started making small changes.... Within four months, I met my goal to lose 20 pounds."

This Reddit post full of people who took more than a few months to lose 20 pounds.

This Reddit post full of the same.

I understand losing 3 pound per week is unhealthy and would never put my body through that. But without making a mind trap for disappointment, is it not healthy to lose 20 pounds in about 2.5 months?

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take pictures - even when you start over for the nth time

i decided to do what i’m now calling a “silent start over” this year in january. i’ve often scoffed at january weight loss hopefuls & didnt want to be considered one of them. i didn’t tell anyone what i was doing, or my goals. i also forbid myself from any of the “This Time I’m Gonna Lose Weight” urges i normally get: i didn’t buy new work out wear, exercise equipments, fancy “”health”” foods like protein drinks or chia seeds. heck, i didn’t let myself get a gym membership until 4 weeks in & 10 lbs down, & still none of the stuff i wanted: no gym bag or fit bits or anything. i knew that if i wanted to lose weight then it had to be adjusting my relationship with food first & what food is in my life, bc that’s the only thing that creates a lasting weight loss. i didn’t do what i’ve historically done: made a super rigid meal plan & get rid of all of the junk in my house. i knew that it couldn’t be about the weight loss itself, it had to be about that connection with food.

it worked! i’m down 40 lbs (195-155) and still trucking. i don’t regret anything i’ve mentioned above, but i do regret one thing.

take! pictures!

i didn’t do anything i historically did bc none of it worked so i wanted to try a totally new route. including taking pictures, and i regret not taking pictures so much.

i’m hitting my hardest “what’s the point” curve today, i’m sure not helped by quarantine & cancelled events piling on, but the worst of it is i just can’t really see the difference & i want pepperoni pizza.

i have other forms of “evidence” - i bought a size medium dress at target yesterday, and my “comfy shorts” from last year are slipping off my hips. i’m getting lots of compliments from family & friends. but i still look in the mirror and cannot see a difference. i really feel like i look the same. i know if i had pictures to look back on, i’d see the difference.

it’s annoying to take up space on your phone with bad photos, but i’d say take the “click-baity” intentionally unflattering photos. even if you’re starting over for what feels like the 1000th time! you’ll wish you had them in a few months.

which is why i’m taking some of me midway - and not ordering a pizza - today! i’m sure me in a few months will appreciate it.

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There’s hope for the breasts after all!

I’m a young woman. 19 years old. My entire childhood, from age 3 and beyond, I was either overweight or obese. When I was a baby, I was small and lithe. I was formula-fed but not chunky; I had to have special formula due to my severe milk protein allergy. As soon as I began eating “real” food, the weight piled on because my mom did not cook very often, and when she did cook, it was fatty and unhealthy. By sixth grade, I was 180 pounds. I was put on a sedative at age 12 to help with my major depression and psychosis. It caused me to devour anything in the house. By age 13, I was 230 pounds.

Age 17, I decide I didn’t wanna be, frankly, fat and miserable any longer. I started intermittent fasting, calorie counting, and major restriction. Now I’m 19, and though I’ve not weighed myself in a bit, I’m around the 140-pound area. And I feel great! However, there was a problem: my breasts. I have a ton of loose skin on my body. I like to make fun of it and joke with people, saying it’s my “dough.” I’m not too insecure about, but my breasts were another issue on their own.

Ever get curious and drop a few coins in a sock? Yeah. Like that. Pre-weight loss, I was a C-cup. Very full and busty. They had a few stretch marks but were otherwise fine. As soon as the weight fell off, they just sagged and shrunk. I’m now a small B-cup. At first, I could pinch the loose skin around them and pull it far out. Everyone insisted that I’m young and my skin would revert back to the way it was. I didn’t believe them, because they seemed so saggy and wrinkly beyond repair.

I was becoming discouraged. They weren’t fixing themselves like everyone said. At that point, the women in my family suggested I just “get a boob job” or “just get implants!” Now, I don’t like the idea of modifying a body I’ve worked so hard for. I may have my other loose skin removed later if it doesn’t tighten up, but my boobs are a no-go. I explained to them that, I prefer that no one touches my breasts and does anything with them, because I want to breastfeed any babies I adopt/a future wife will have. It’s important to me (a goal of one year of more) and I’d like my breasts to be natural in fear that a surgery would screw something up inside and I won’t produce milk or not enough to feed a baby. I know you can still breastfeed after having surgery on your breasts, but I just prefer to leave them alone in their natural state. And besides, even if I didn’t want to breastfeed/didn’t care if I could or not, why all the pressure on someone so young to change her body? If you want to do it, I will say go for it! But it’s not for me. I was getting upset because I could never say one thing about my breasts without someone chiming in with “get surgery.”

But alas! Almost 19 months into this weight loss journey and I just noticed that my breasts are most definitely reverting and tightening up. They do not sag as badly! They seem a little fuller despite being the same size. I think my youth is giving me an advantage! I’m so excited to see how they look when they finally settle down again. I didn’t believe that they could “go back to normal.” But they have. There’s hope!

I hope none of you ladies feel discouraged no matter what anyone tells you. They may sag and stay that way. If you accept it and choose not to have surgery, good on you! If you want to have surgery, go for it! Just don’t let anyone try and make that decision for you, about ANYTHING! Not even your other loose skin.

And for my weight loss bros out there, if you have loose skin, don’t let anyone push you into something you’re not comfortable with, either. They’re not you. You’ve worked hard for this body. We’ve ALL worked hard for these bodies.

Keep on motivating, and stay safe in quarantine out there. I know those snacks are tempting. Push through!

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9 Tips to Avoid Weight Gain While You Work from Home

Every day, millions of Americans go to work without leaving their homes. According to the U.S. Bureau of Labor and Statistics, about 20 percent of those who work from home for at least a few hours a day are full- or part-time employees. About 50 percent are self-employed.

But starting in March 2020, the medical directive to “stay at home” and practice social distancing in an effort to avoid spreading the Coronavirus (COVID-19) forced millions more to quickly learn how to telecommute and work from home.

If you’re on a weight loss journey, you’re probably wondering, “How can I work from home during these times of self isolation and keep off unwanted pounds?” After all, your “office” is suddenly far too close to your kitchen and you may be stressed trying to diet and stay active during the Coronavirus issue.

We’re here for you and our health and wellness experts at The Leaf are ready to help! First, check out this article on The Leaf for some great work from home tips to get you started. > Then, focus your attention on the few pitfalls of working at home that you might not have considered, like exercise. You may notice yourself getting distracted from your home workout routine, home yoga session or cardio workouts.

One reason many people who work from home say they have trouble losing weight is that they’re less active. With no distractions like co-workers, you’re less likely to get up and move around when you’re on the job at home. The weight loss experts at The Leaf put together some tips to get you up and about during this time of social distancing and self isolation. Learn how working from home for social distancing can be a wellness opportunity for burning extra calories and toning muscles, even if you can’t go very far.

Our Dietitian Weighs In: Foods to Stock Up on During Social Distancing

Read More

Here are nine tips to stay fit and avoid weight gain while you work from home:

1. Set a different kind of “get up” alarm.

Set your computer calendar or watch alarm to go off every 30 minutes (if you can) to tell you to simply get up and walk around. According to John Hopkins Medicine, a 2017 study, published in the Annals of Internal Medicine, found that even if you exercise for 30 minutes a day, sitting most of the other 23.5 hours still puts you at risk of dying prematurely from heart disease, cancer and other illnesses. On the other hand, walking around and moving about every 30 minutes will keep the negative effects of having your butt in a chair at bay.

Just standing won’t do, so investing in a standing desk may not help. According to the University of Waterloo, another study found, “50 percent of participants developed low back pain when asked to stand at an ergonomic desk for two consecutive hours. None of the participants were previous back pain sufferers.” So, take a little time and set reminders to stretch, do some calisthenics or home yoga poses to promote flexibility, burn some calories and tighten up your muscles. Check out these seven low impact exercises you can do at home during your workday while practicing social distancing during the Coronavirus concern.

2. Don’t work in your PJs.

Make an effort to change out of your pajamas in the morning. However, don’t work at home in business casual either. Put on your exercise gear and sneakers so you’re always ready for a quick fitness break. You’ll feel ready to take on the day and avoid any excuses to get moving. Check out these must-have fitness gear items to help you stay active and working out while you work from home!

3. Keep a big bottle of water at your desk.

Keeping a water bottle nearby will remind you to drink plenty of H2O throughout the day. This will help you prevent dehydration and keep cravings away. If you think you’re hungry, practicing healthy hydration by drinking a glass of water first can ensure the feeling isn’t just thirst. And as an added bonus, drinking more water will help you get more activity into your day—getting up and walking to the bathroom counts as exercise!

10 Simple Hacks to Help You Drink More Water

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4. Remember the dog.

Your furry friend thinks your new work-from-home routine is the best thing that has ever happened—all their favorite people are home! Even if you have a fenced-in yard, walking the dog a few times a day or playing some fun games of fetch are easy home workouts that are healthy for both you and your four-legged friend!

5. Take meetings and phone calls on the go.

Unless your boss or clients want a face-to-face Zoom meeting, you can have your conference call on the phone while you take a stroll. Walk around your house or apartment, your block or even a nearby park or green area. A 30-minute phone meeting at 4 miles per hour can burn anywhere from 135 to 200 calories, says Harvard Health.

6. Get and use a fitness tracker.

A fitness tracking device is your own personal biofeedback machine. It will tell you how much activity you’ve gotten at any time of the day, so you know when to step it up. Set a personal goal that you want to reach like 5,000 or 10,000 steps a day and watch your progress. It will keep your fitness motivation and weight loss motivation sky high! If you have a Fitbit activity tracker, make sure to sync it up to your NuMi app and log your daily movement. Click here to learn how. >

Stuck at Home? 10 Healthy Lifestyle Tips to Stay on Track

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7. Don’t work through lunch.

When you’re dieting, skipping meals is a major no-no. By the time you raise your head from your work, your appetite is bound to be roaring and the temptation to overeat will be almost irresistible. Even worse, it sets you up for another urge to be stressed out and binge. According to Forbes.com, taking a lunch break can help workers be more productive, creative, focused, energized and less stressed. They explain, “nearly 90% of North American employees claim that taking a lunch breaks helps them feel refreshed and ready to get back to work.”

According to Neuroscience & Biobehavioral Reviews, many scientific studies have found a strong correlation between stress and binge eating. This is partly because the stress hormone cortisol increases appetite and boosts our motivation to eat, says Harvard Health. When we’re stressed out, we don’t binge-eat broccoli. We’re more likely to reach for foods high in fat and sugar which dampens our stress reaction.

Stick to a set meal schedule and follow your lunch break with a stroll. Don’t forget your healthy meal prep routine during self isolation and working from home. Take a peek at these grocery foods to stock up on during social distancing to stay healthy and happy during this time.

8. Choose your workspace carefully.

You’ve probably figured out that plopping your computer on the kitchen island is not a great idea—it’s too close to temptation! But carving an area out of your bedroom isn’t wise either. Bedrooms should be an oasis of calm and relaxation which will be canceled out by a laptop and pile of work files within sight. Choose a corner of your living room, family room or even a space in a large foyer for your temporary office.

9. Don’t slack on sleep.

Getting a good night’s sleep is vital to your weight loss success. According to Harvard T.H. Chan School of Public Health, studies have found that people who don’t get enough sleep at night are more likely to put on weight. They explain that there are many reasons for this: Missing out on sleep can make you too tired to exercise and effect appetite-controlling hormones. You can also end up eating more calories because you’re spending more time awake. Set a strict sleeping schedule and stick to it!

Be sure to read more of our healthy recipes and workouts compiled by the wellness experts at The Leaf to stay active and on track with your weight loss journey during the Coronavirus (COVID-19) pandemic.

Want healthy meals delivered to your door while you’re stuck at home? Learn more about Nutrisystem >

How to Clean Out Your Kitchen to Make Room for a Food Haul

Read More

The post 9 Tips to Avoid Weight Gain While You Work from Home appeared first on The Leaf.

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Boyfriend's lost 10kg, I've hit a plateau. Feeling blehh

So for ages now i've been trying to lose weight. I stupidly gave up on a successful attempt late last year and started again after christmas. I've lost my christmas weight and i've just been stuck at my initial start weight (65kg), give or take a couple kilos. I'll admit there have been times i've had to have cheat days when I same home from uni (mum's convinced knowing my weight and counting calories will lead to an eating disorder, ironic bc she's been medically obese my whole life).

I finally snapped today after my bf let me know of his loss. He's not counting calories so much as hitting the gym for as couple hours each day. Obviously he can't keep going now with the pandemic but I feel like trash knowing he's essentially hit my weight loss goal (I want to get to 55kg, 10kg down from here). I shouldn't compare myself like this!!! But homelife is shite and stupidly controlling. If I try exercising i'll be told to stop because the sound will travel. The walks and such around here are short and mind-numbing, and I risk running into the people who bullied me for my whole school career.

I just feel like a lump of excuses who keeps letting 'but' statements get in her way. I'm so sick of feeling like this!!! I've told mum firmly that I'll be doing what I need to do and if she has an issue with having a scale in the bathroom (which she only uses to bathe my brother) that's her problem.

People, give me some motivation to whip my ass into shape!

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Day 1? Starting your weight loss journey on Friday, 27 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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