I DID IT! I FREAKING DID IT! Hit a huge goal yesterday! I am officially a triple digit loser, and it feels INCREDIBLE!!!

Yesterday morning at weigh in I am down 101 lbs. from my heaviest!💪 Still have more to lose to hit my ultimate goal. But that is a massive weight loss milestone I never imagined possible. I haven't seen this number on a scale since sophomore year high school! I am probably down way more, because for a lot of years I maxed out scales. I am so freaking pumped right now had to share guys!!

I still have 20 lbs. to lose to hit my ultimate goal. Been working at it since January 2018. You know the best part of this whole journey? I know I'll get there. Not claiming its easy or anything. Far from it. I have just changed habits & lifestyle. The terrible eating habits for 32 years that got me to 310+ lbs. are never happening again. Even if I eat like that for just a meal. I feel horrible, and my body is PISSED. It really is crazy. Now whenever deciding what to eat, and someone suggests Chinese or whatever. All I'm thinking is: "That doesn't even sound good. You know what would hit the spot now? A bomb salad!"

Exercise is life too. Every day I have to move & sweat! Mostly in the gym (pre COVID), but I have to exercise some way daily. If I don't, just like with eating, I feel terrible. I don't sleep right, don't think right, I don't move the same, just everything is off. It is really cool & so different than the majority of my life.

Anyway I've already wrote way more than I expected. I am just feeling so great right now; I wanted to share my joy!! Because weight loss is a very solitary journey. Sure people will notice & comment on your progress. Those moments are great & help keep motivation. But weight loss is about the day to day, moment to moment. When it's just you & your will power vs. your demons & old habits. Winning in those moments is how to become a triple digit loser!!!

P.S. I would be more than happy to share some of my strategies & methods for weight loss. If anyone is interested. Comment or pm & I'll add an edit.

Thanks so much for reading my chronicle.

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from loseit - Lose the Fat https://ift.tt/2KWMM4Q

Day 1? Starting your weight loss journey on Saturday, 02 May 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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from loseit - Lose the Fat https://ift.tt/2VX7t7l

I’ve never posted here but I’m almost sixteen and I’ve struggled with weight my whole life, 1 month of dieting and I’ve lost 20 pounds.

I weighed my heaviest at around 275 or so, my goal is around 175. I have been overweight or obese for most of my life. The biggest help to me has been this quarantine.

By no means am I saying you have to push yourself further during the quarantine, it’s a difficult time for a lot of us. But if you can, there are some helpful advantages.

Eating at home is easier (if you’re scared of eating out cause you don’t want to get sick)

I’m not passing fast food everyday

Lunch has always been hardest for me as it is hard to eat healthy at school, at least for me. Now I’m able to cook at home.

I feel that even after the first two weeks I broke so many of my habits. In my first two weeks I cut out a lot of sugar and saturated fat. I wasn’t eating cheesy food, candy, or drinking juice or soda etc. The headaches I got in the first week from literal withdrawal from caffeine and sugar were head splitting. But I don’t feel them anymore and things like soda (I used to drink a can a day) don’t really taste that good anymore, just too sweet.

I now feel at least a little hungry before most meals because I don’t snack as much.

Sorry if this is a long post, but losing 20 pounds (80 to go) is one of my proudest accomplishments. As in one month I have done more for my weight loss than I have in years.

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I think I may be developing an eating disorder as I lose weight... what should I do? (23F)

hey guys! 23F here.
For some background - I have always had a rocky relationship with food. I had severe thyroid issues growing up and I could track, restrict, work out as much as I wanted but would still gain weight year after year until I had a surgery to remove it and take medication. That was incredibly difficult for me because I was so dedicated to eating healthy and clean my whole life but when that seemingly wasn’t doing me any favors I would yo yo diet like crazy. I am 5’2 and my highest weight was 170.

After my thyroidectomy, I was eating as healthy as I usually would and working out a normal amount but not intensely. the first 20lbs came off so quickly that it felt like it happened overnight and the next 15 came off a little slower but still with no effort at all. The next 5 were slower but steady when I follow my calorie count with exercise and my plan was to just keep following that with no goal weight but just body goals of being toned and in shape.

However lately (past 3 weeks I’d say) I’ve been struggling with isolation and snacking here and there. I obsessively track my snacks down to the number of pretzels I eat and the days that I go over I feel so defeated and the internal dialogue in my head is me just berating myself about awful and fat I am and I spiral into how much I hate my body to the point of tears sometimes and the next day I will severely restrict my calories and workout like crazy. about a week and a half ago I ordered in food for the first time during all of this and ate about 500 calories more than I should for even maintenance and the next day I worked out for 2.5 hours, aggressively tried to increase calories burnt and didn’t eat until dinner and the same thing happened yesterday when my super sweet friend dropped off cookies at my doorstep. I also have lost almost 40 lbs and see the different in the fit of my clothes but when I look in the mirror I still feel like a whale.

Part of my weight loss routine has been intermittent fasting so a lot of the times I justify the not eating after an intense workout as just doing fasted cardio but I have just felt my general attitude towards being healthy change to just wanting to be skinny and am really concerned because it’s definitely not how I want to approach fitness and health at all.

Do you guys have any tips on how to readjust your mindset towards weight loss?

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Booking a Hotel Room - An activity on imagining your goal weight self

There are several activities that have helped me recenter who I am now, who I want to be, and what I want to achieve. I weighed my highest at 216 back in 2017. I've lost weight, I've gained weight, I've stopped tracking, I've tracked diligently. I never restart my journey, I continue it. Even though I've gained and lost the same 20-30 lbs MANY times, those are just detours the directions rerouted us through. Because, you see, I didn't know actually WHERE I was going!

Sure, my destination has been in the 120s, but that's akin to saying "I'm going to stay at a hotel in Los Angeles" but not actually knowing the name of the hotel. I know how to get there, by following the directions, but I hadn't done any research on the rating of the hotel, the amenities, the quality of the buffet. All I know is that I have a room!

But what if we did our research? What if we only looked at 5 star hotels because we can stay anywhere we want in LA! We can live in a nice penthouse suite. We could stay in a solid chrome room. Your options are endless.

With weight loss, we know we lose weight by eating less food energy than we burn. Whether you count points, or don't count calories at all, this is science and a fact. Your directions will always be the same - maybe they were handwritten, or your directions are sent via your phone or in your car GPS. Is OnStar still a thing?

So, how do you figure out your destination to a place that honestly doesn't come with a map? You research yourself. Do you want to live in your 5 star suite, or your dingy side road motel? What kind of life do you want to live in?

How do I imagine my goal life?

Great question! This is an activity I do each time I lose around 20-25lbs. It makes for a great check in point to see where your priorities are as you lose your weight. (You can do it more frequently if you want, I'm not your mom.)

1. Sit down and relax. Grab a piece of paper.
2. Write down all the things you want your future self to do. Try to go for as many as you can think - big or small. Aim for at least 10. This could be things like "running marathons", "not eating because I'm feeling emotional", or even "walking the dog every day"

- Your sentences should start with "I am a person who..." - you don't want to be this person because you are already going to be this person!

3) Select two things from your list.

4) Focus on doing those two things for the following 60 days.

- Make reminders on your phone! Write your "I am" statement on post-its and stick them to your mirror. Say them outloud 3 times in the morning when you brush your teeth, and 3 times in the evening when you brush your teeth again. (And for those of you with REALLY good dental hygeine, say them 3 times when you brush your teeth in the afternoon!)

5) Reevaluate after 60 days. - Did you become the person that does those two things? Yes, or why not? What do you think now that you are a person who does those things, or what excuses held you back from getting there, and what can you do to overcome those challenges. Do you want to be a person who does the thing?

6) Repeat. Pick items from the same list, or generate a new list.

For example, the two I am working on in this 60 day period are "I am a person who has figured her shit out" and "I am a person who closes her exercise ring more often than not". Guess what I'm doing now? Journalling every night about my thoughts about weight loss, food, and other challenges, AND closing my exercise ring more days in May than in April.

And now you're thinking, "but u/gan1lin2, that's such a SIMPLE exercise!" and YES! That's the point! We're here for the long run anyways, no need to deck them out as quickly as possible.

Set yourself up for success. Maybe, for now, we can only imagine the hotel room has the softest bed in the world. In 60 days, the hotel has gained the largest and most luxurious tub we've ever seen. Then we'll be able to visualize that prime ocean view. Eventually, when we arrive, you won't drive by it because you knew exactly where you were going this whole time.

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from loseit - Lose the Fat https://ift.tt/2xrIz6d

Conquer a virtual challenge like the Grand Canyon!

Join a virtual challenge and get a real medal and everything when you finish ! Yay!

This last year and a bit I’ve been on a weight loss journey. I know with everything going on it’s hard to get motivated, at least for me, I gained 10lbs, lost it and put it back on twice now.

I’ve never done a anything like this in my life but always wanted to do those couch to mud runs, and those fun things. I even signed up for a real one once but I was too overweight and self conscious too go at the time (and I have literally no friends to go with :(. Well I found a virtual one which is perfect for me and might be the perfect thing for you too! You can even set your own time frame for finishing and change it anytime.

I use a Fitbit and already walk on around in home and run around my yard and neighbour hood, I’m doing Inca trail right now and alps to ocean. You can do as many as you want at one time. Once completed they mail you a real medal too! You have to put in the work so this is a great way to motivate you to get up and move especially with the gyms being closed in some areas.

I’m so excited to earn my very first medal! Maybe this is for you too, try a fitness challenge by my virtual mission. I’m not associated with them at all; I just came across a Facebook add one day and thought it was an amazing idea because I’ve Always wanted to do this.

Thanks for reading friends, and as always I appreciate you!

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from loseit - Lose the Fat https://ift.tt/2xvpK2a

Something that helped me.

Long post. Sorry In advance. I hope this helps you.

So, I’m a regular guy. 42, straight, married with 3 kids. I’ve always had a really poor body image. I’m 5’ 8” and at my heaviest I was 220 pounds. I know about nutrition, but I love beef & beer. I’ve tried to lose weight my entire life. I was bullied about it in school, and I guess it still hurts a bit.

For the last few years, stress from job and family had me coping with increasing amounts of alcohol. I knew it wasn’t right, but was too lazy to fix it.

6 months ago.

One drunk night, my wife called me out on my actions. Right then and in the days after, I thought maybe I was depressed. I also felt like shit and I wasn’t sleeping well.

I was finally honest on the mental health questionnaire for a general physical happening the same week. Dr. said I had pre-diabetes and needed to exercise more and eat less. 🙄 This is shit I’d been hearing my entire life. He also offered me a sample of an anti-depressant because of my answers.

I’m “kind of” anti-medicine because my mom takes way too many (see family stress), so I declined. I decided to see a councilor before I accepted the prescription. My employers Employee Assistance Program (EAP) pays for a few sessions, so this cost me nothing.

I had several great sessions. I learned about stress, cortisol, and what it does to the body. I learned about the effects alcohol has on the brain, and about the mood boosting effects of exercise. I also learned about the power of gratitude. So... I mostly quit drinking and started a half-hearted walking routine and a gratitude journal.

Then my car broke. 2 weeks waiting list to get it in the shop. I live 1.4 miles from my work. I had never driven because I work well before dawn & and I pick my kids off the school bus. I HAD to walk now, and still HAD to make my deadline for the school bus. I walked faster than I’d ever walked before because the bus will kick my kids off into public even if I’m not there.

During this time, I noticed something. I was so chilled out after I turbo-walked home, it was amazing. I had 2 weeks of good shifts and great evenings. Half-hearted effort yielded half hearted results, I guess.

Then my wife’s car broke. It was older, and we decided to replace it. In an instant, I lent her my car and we agreed to take our sweet time replacing it. That was another 2 weeks of walking.

Then I started to I walk a lot. Not for weight loss, but for my mood boost.

2 months ago?

This shit feels like a lifetime. The virus hit. That was/is stressful. I noticed my walking wasn’t boosting my mood like I’m used to. One of my regular walking routes took me by a public school track, and I found myself wondering if I could run a mile without stopping.

I did. It almost killed me, and it took about 12 minutes. My brain felt great though, and I’ve been improving my running ever since. When the school closed the track because of the virus, I went to an abandoned broken road next to railroad tracks near my work. It’s about .5 mile stretch of road. I laid some big branches down for exact measurements.

I no longer time myself on my runs. If I need to walk, I walk. I do however, go every day after work. You see, I’m an essential employee who has to work with the public. I wear a mask to work, and it still stresses me out. These days, I turn work-day frustrations directly into post-run zen. Running also helps me regulate my appetite. It seems to boost my metabolism & by now I know that mashed potatoes don’t sit right during my stress management runs so I avoid them. I also avoid overeating for the same reason.

A few days ago I ran 2 miles, flat out, medium effort. I wasn’t keeping track, but the time would have been great. Sometime in the fall, I’m going to run a 5K. These days I usually sleep better, I don’t have to watch what I eat as close, and I’m a better parent & husband. I don’t keep exact track, but less stressed me and the wife are making a bit more love these last few months.

This post is about weight loss, I know. I weighed in this morning at 204.4 I haven’t weighed this little for decades. I’m not even concerned about that number anymore. I love my new groove, I’m thankful for my councilor & the EAP program. I’m better in my mind, body, & soul. Weight loss was a really nice side effect when I started looking at my wellness as a multidimensional issue versus a number on a scale.

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