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I’m preplanning a little bit. I started this journey at 198 in October with a first goal of 150 - which puts me just 3 lbs outside the “normal weight range” for my height (I still can’t believe I’m saying this, I haven’t been this weight since high school!). As of today I’m sitting at 153 (yay!) and still on a steady weight loss flow - eating 1200-1350 calories per day. Most days are just past the 1200 mark now.
So here’s my question - I want to maintain between 140-145 for now. I want to get to my first goal of 150, and then INCREASE my calories to 1300-1450 per day until I hit that second maintenance goal. Has anyone else done this?
I’ll still be at a [smaller] deficit for my height/age, so I’ll be able to lose the last few lbs at a slower rate, but I feel I’ll be more set up for healthy maintenance at that point - which should be right around 1600 calories.
I want to do this gradual increase for a few reasons - so I don’t go ham once I hit goal, so I’ll have a handle on tracking more volume in food already, so I won’t have as much initial bloat if there is any, and so my brain can better adapt back to seeing higher numbers. And also just to avoid burn out and failure lol.
I’m a 5’4” F, for reference. I definitely still plan on doing CICO for a while, so I won’t be getting to 140 then doing nothing. I’m not sure what I’m looking for here but if anyone has done this, or thinks it’s an idea that would work for them as well... let me know what you’d tweak or just your thoughts. I want to set myself up for the rest of my healthy lifestyle and leave the weight struggles in the past forever this time.
TL;DR Has anyone hit their first goal weight and then increased their calorie intake to get to their ultimate/maintenance goal weight instead of staying at a big deficit?
[Height: 6'3.5 (192cm); SW: 255lbs; CW: 232lbs; GW: 200lbs]
Hi, all!
I've been on my weight loss journey for 11 weeks now with some moderate success (not as much as I wanted but my mistakes have given me insights into how to be successful) and I wanted to share what I've learned. But first, a little background into me:
I was always a sporty kid. I grew up in a rural community where most of my time was spent outside being active. That changed when I became a teenager and we moved into the city. I never watched what I ate, and now as a teenager I ate whatever I wanted in whatever quantity I wanted. I rather quickly ballooned into the 200s while I was in high school. When I finished high school and through my first 2 years of college I was in the 300s, peaking at 314lbs. My sophomore year of college I was treating myself to a birthday feast of cake and cookies when my best friend at the time made a remark about how fat I was. His words hurt my feelings so much that I decided right then and there that I would never be called fat again. Over the next 8 months I lost over 120lbs through diet and exercise to get to the 190s, which is where I sat for the next 2 years. About 4 years ago (when I was around 194) I underwent a fitness transformation where I got into the best shape of my entire life. I still weighed around 194, but I felt absolutely incredible and the feedback I got was incredible, as well. For the first time in my life I was getting attention from people, strangers would compliment me, the world treated me so much better, I started working as a personal trainer. It was around this time that I met my current girlfriend. We fell in love and I became so content with our new relationship that I stopped exercising and stopped watching what I ate, as well as beginning a new career as a bioinformaticist (my bachelor's was in molecular biology and math), which involved a lot of sitting around. Fast forward 4 years and I had gone back to around 260. I felt so enervated and frustrated with myself, work sucked, and it started to take a toll on my relationship. And then about 2.5 months ago I decided that I had enough, and I wanted to get back to the shape and form I felt happiest. I still have a long way to go, but this is what I've learned so far:
I know that this is a long post and I want to thank you if you have taken the time to read it all! My biggest advice after all of this is that when you get to your goal weight or physique, do not let up. Because the second time around always seems so much longer than the first!
Best,
Wolf
I’m looking forward to seeing results. I that progress can be slow but I’m nervous about a couple things.
I don’t want my parents to comment on my weight when I see them after quarantine, but this is the perfect time for me to lose weight. There’s a chance I won’t even look different in a couple months! Right? Maybe I will. (In fact right now I feel like I’m looking bigger, but that’s because I’m not in denial about being overweight anymore)
I want to hear from others. When did you start to notice your weight loss in the mirror? In your clothing? (I know that changing clothing sizes is drastic)
Hi! So I’ve been eating 1200 calories a day for 3 weeks now. I’ll go over by 200-300 sometimes if I’ve worked out- usually burn around 700 calories according to my cycling bike, but the lack of results is really starting to get to me. I know it takes a while for weight loss to show but it’s so frustrating!! I’ve struggled with bulimia in the past, and I keep getting the urge to restrict even more now. I previously lost weight a few years ago by restricting to around 600 cals (I strongly don’t recommend this), but I ended up looking awful after as I burnt through so much muscle tissue. Does anyone have any tips to increase weight loss, or do I just have to wait?
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.
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.
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.
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.
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.
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.
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.
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.
Now you’re ready to do this. Here are more details, that may help you refine your plan.
Hello everyone. I wanted to just post an update about my mother situation.
I am sorry to say that at 10am on Monday 13th April 2020 my mother passed away. She was 67. Suffice to say that I am beyond distraught. I don't quite know what I'm typing, so excuse me if some of this does not make sense.
What I first want to say is :STAY AT HOME!
Please, I know this is hard but you don't want to go through what I'm going through. Your life is so much more important and you will get through this.
What I do know is that life is short. Hysterically short. If you're thinking about doing something, whether it be weight loss, or education or what have you, for the love of all that is good, please do it. You really do not know when it will all be over.
In regards to my eating disorder... I don't know what to say or to do in regards to that. I'll just have to see.
For everyone who send their best wishes, prayers and good thoughts in the original post, thank you. It means the world to me.
