I'm not giving up!

Alright, I'm ready for an update.

My last post was really messed up, I was feeling very low mentally. But I decided that I can't give up on weight loss because I don't want to give up on myself. I want to share some things, which helped me getting back on track, maybe they can help somebody else.

1) acceptance. Yes, I made a mistake and lost my progress and willpower, but it is not the end of the world. The best I can do now is understand why it happened, how it happened and learn this lesson.

2) weight loss is not a temporary thing! This is new lifestyle. You can't lose weight and act like you did before. It seems obvious and I knew this during my last weight loss attempt and felt like I understand it, but I really didn't. I feel like I subconsciously waited until I lose weight and then I will live happily ever after in my new body surrounded by chocolate and candles. Nope. I will not. I mean, of course I can eat it, but in accordance with my maintenance caloric intake. You need to find new balance with your body, food and daily activities.

3) start over. set a new goal. Last time I posted I was feeling like I screwed up and I will never get back. But, what I really did was achieving my goal and that's all. I wanted to lose weight, come home and surprise everyone with my magical transformation. And I did it. But I never thought about my life after that moment. So I can't blame myself for screwing up because I didn't. I achieved what I wanted, but I had no idea what was going to happen next.

4) understand what is going on in my head. My BED came back to me after almost a year remission. It was scary and also contributed to my desperation. I've started reading "Never Binge Again" by Glenn Livingston, but it didn't work for me. However "Brain Over Binge" by Kathryn Hansen was just what I needed. Right now I feel more comfortable with my urges, I know that I have power to finish this once and for all.

Those are the main steps that helped me with my mental state. So, what I'm going to do now:

1) 1200 kcal per day, trying to achieve my macros as much as I can, but caloric deficit is the priority.

2) 1 hour on elliptical every day to achieve my daily activity goal without leaving my house.

3) work on my relations with food and exercise to make them permanent.

4) concentrate on my master thesis, I will have to submit and defence it eventually 😅 I feel like this will be the hardest part (:

And for all of you who are on the journey right now: we CAN do that! I know that. We just need time, support and determination.

Time - you have all your lifetime ahead of you.

Support - this subreddit is a good place to be during bad times.

Determination - this is your part. Ask yourself why do you want to lose weight and stick to it. And always remember, no-one can do this for you. This is only your decision, and once you've made it, you can do it!

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I won’t let myself lose weight but it’s all I think about

I’ve struggled with my weight my whole life, having been raised in an obese family. I never learned to eat the right foods and I’ve never felt comfortable with who I am. I let my weight devalue all other qualities about myself. I’m not good enough for any of the things I want in life because I can’t do this one simple job of losing weight. It’s all I think about. I research weight loss techniques in all my free time or I look at fit girls I wish I looked like. I know how simple it is to lose weight. Create a caloric deficit and do some exercise. I enjoy a few kinds of exercise but I’m actually too stubborn to do the things I know I should do to lose weight. If I stick to a balanced diet I self-sabotage by binging when I’m not hungry and tell myself it’s fine, I don’t really care that much. If I finally manage to force myself to exercise I stop half way through and tell myself that was enough even if I was enjoying it. I want to be better but I can’t control myself. I am so sick of living this way. Any psychologists out there able to explain this???

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Advice to get off the weight loss plateau

19F 157cm/ 5ft2 SW: 61KG/134lbs CW: 56KG/123lbs GW: 50KG/110lbs

I've always been an overweight child and now that I'm about to enter adulthood, I want to lose weight to better myself and be more comfortable in college and in the future.

I lost weight 3 years ago, going from 60kg to 56kg (where I am right now) and it took 2 months as well, but after that, I got too comfortable and careless, I stopped restricting and in these 3 years, I managed to get back to that weight +1kg more.

I started my weight loss journey 2 months ago, back in mid-Feb. It started off simply by restricting. I skipped dinner and started off with small exercises before going to bed like planks, lunges, sit-ups, cardio, etc. The first few pounds melted off like chocolate, I managed to go from 134lbs to 123lbs in a span of 1 1/2 months and was so happy, thinking I might be able to reach my goal weight within 4-5 months, just in time for my birthday.

But just like every weight loss journey, there's always the weight loss plateau. I stopped losing weight 2-3 weeks ago, hovering between 55-56kg no matter what I do. I thought that maybe my body has finally adapted, so I have to exercise more. I added HIIT workouts after doing my regular routine of exercise, I even start thigh and calf workouts to thin them out. I kept doing it for a 1 1/2 weeks straight without any breaks, all while still restricting, I stay below my budget of 1300kcals per day, but still to no avail, my weight refuses to go lower, it's even sometimes goes up which disheartens me even more.

And it's really frustrating me to the point that I just want to sit down and cry and wallow in self-pity. I would be ecstatic if I could even reach 55kg at this point, but not seeing the numbers go down is discouraging me from even bothering to continue. I'm starting to lose hope that I could even go any lower. Does my body just love to store all that useless fat? And seeing so many great results encourages and frustrates me at the same time, thinking "why can't my weight go down?? People can lose 50lbs and here I am, trying to lose only 10 more pounds and I can't even do that"

Any advice on how to get off this plateau? Please, I'm really desperate and losing hope right now. I'm even feeling heavier and heavier every week, angrier and angrier as I look at myself in the mirror, just cursing out my fats, it's slowly taking a toll on me mentally already.

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Dating while losing weight

Hey everyone! I hope you’re all doing fantastic.

I just wanted to post this because I want to hear your thoughts! I just recently started talking with a girl that I have been kind of mutual friends with, and she is incredible. I mean she is beautiful, caring, outgoing, and I’m just really happy. After all this craziness is over, I really wanted to take her out and see how things go, but here’s the problem.

I’ve been overweight for a long time. In the past two months or so, I’ve been working so so hard on trying to get healthier. I’m worried that if things start working out, I won’t be able to give her my full attention. For example, if we go to dinner, she may want to go to someplace that I won’t eat because of my goal, or she wants to hang out but I’ll be busy working out. I feel like in a relationship that’s been going on for a while, it’s different and you would expect both sides to make compromises, but since this hasn’t been going on for a while I don’t want her to make sacrifices and I don’t think I’d be willing to give up my weight loss for anybody at this point. It’s of course a difficult question because I really feel something between us but at the end of the day I need to put myself first.

I would love to hear what you all think!

❤️❤️

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Day 1? Starting your weight loss journey on Friday, 24 April 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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Weight loss is an extremely slow process however gaining weight is a super easy and fast process

I am a 5'6 23 yr old woman (SW 70.3kg, CW 67-68kg GW 55 kg) and I started trying to lose weight mid February. I started with cardio workouts and CICO and now in April have only lost a grand total of 2-3 kgs. There's almost no progress.

I started thinking about how I gained this weight. It's the heaviest I've been. Over the last two years I barely have any pictures of myself because I don't want to see myself. I gained it by being an emotional eater. While being a student I was stressed and I'd eat. I was sad and I'd eat and it's a miracle I didn't go up more but if I lose the weight I'll try to be more mindful of when I'm eating. Because I think the food was a substitute for all sorts of things and I'd comfort myself by eating. Now if I feel sad or upset I try to do yoga or listen to music because it's not worth gaining because losing weight is extremely hard.

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weight loss takes time (A Harsh Reality)

Ah yes you scroll past it everyday. A celebrity, an infomercial, and even doctors on tv talking about the quickest way to lose weight. With so many people trying to figure out how to drop pounds fast, promising if you have this tea or this machine or diet will do it, it makes you wonder when I do it, why doesn't it work? Well here's the harsh reality. Weight loss takes time.

First off I know how hard it is to see someone say I went on this diet and it worked for me and then try it yourself and not work at all. The fact of the matter is we all have different bodies. It sucks when you don't lose the weight as fast as you want to. As I have begun to do more research I found that these people that do it this way aren't having a lifestyle change but a momentary change. Right now in our current situation you may find it easier than ever to workout. you have more time it's easier to do it. And Yeah that's true but is it sustainable? It's a very important thing I have been asking myself lately. Sure right now I can exercise for an hour but what about when life starts again will I be able to then? And the answer more than likely is no. With that in mind I have tried to make an exercise schedule that I know I will be able to incorporate into my daily life when it starts again.

Second you never lose the weight where you want to the most first. Harsh right but a very unfortunate fact. As someone who is on those last ten pounds of fat, I researched how to lose belly fat and the results I got were far from what I wanted. Belly fat is generally the last thing to go. I know I have to keep going in order to see that belly fat disappear. Of course I didn't always know this so I would often give up when not seeing the results I wanted. I now try to look for the small result like my collar bone is showing, I'm getting through the workout easier. Things like that are the ones you should pay attention to although that is of course easier said than done. Being hard on yourself does no good for you or your body so take a minute to appreciate the journey because weight loss in those areas especially like to take their time.

Third there is no shame in wanting things to go faster. In a society that puts a focus on time is money. It can be easy to want things to go quicker than they will actually happen. I hate the fact that it will probably take me at least two months for these stubborn fats to go away. But I am slowly learning that the less I pay attention to it the quicker it seems to happen. I have been trying to shift my attention to focus on the workouts of that day rather than the tommorows and the months ahead. I have found this slight alteration in thought has been the most helpful. And I have been able to do some form of exercise almost everyday for the last almost two weeks.

Fourth there is power doing the exercise that YOU like. That's right I know that almost all of you have tried that thing the celebrities are doing or your friend and coworkers are doing. This includes me as well trying the latest fad and hating every minute of it of course some of you may have found something you like though your friend and that's great! But for the rest of us too often we wound up quitting because we can't stand it anymore and have no motivation to do it because we dread it. I find that I dread doing jumping exercise because I hear my ankles click in out of their sockets and it hurts. So this time around I found a low impact hiit that I enjoy. It's still hard. I'm still sweating but I actually look forward to doing it. Similarly I find I really enjoy strength exercise which is actually a great way to lose weight and combining with cardio can really help your weight loss. Don't underestimate the power of loving the exercise you do. Weight loss isn't a one fits all program and it's important you find the instructor and workout you enjoy. So people like being screamed at others like little to no talking find the people that work for you. A personal favorite of mine has been xhit and madfit both speak a little bit but not so much that you think are you ever gonna stop talking.

And lastly a weight loss journey should be a lifestyle change and lifestyle change start small. Maybe it that soda you have everyday or that coffee maybe a unhealthy snack. What ever looks like for you start by cutting back little by little, maybe it's not food, maybe it's time on your phone (which I am totally guilty) of that distracts you from working out. Whatever it is, start with the small things and work your way up to the big things. It can be easy when you First start to say I'm gonna cut out sugar and caffeine and bread and yat yat yat. But if you step back it’s Important to ask that question. Is it sustainable sure but generally only for a week or so maybe you make it a great month! But what happens when you alup up? It's bound to happen whether we like it or not but when you slowly change things and make habits it's easier to pull yourself out of the ditch. Habits just like weight loss take time and by starting small you allow more grace for yourself. As you move into the big things your gonna slip up. There are so many tempting things out there and that unfortunately just reality. And when you eventually do it's important to not be harsh on yourself and hopefully you will have those sustainable small habits you built up to help catch you when you fall.

So this has been my mini ted talk. I hope you all are staying safe and healthy. Remember don't be too harsh on yourself and that when you slip up it's okay. You will always be your harshest critic, but keep in mind that change takes time and try to keep your focus on the journey of becoming a better you rather than the distant future. Because the future you imagine will always be so much better when it's a reality.

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