Need some advice, haven't lost any weight in 3 weeks on 1500cal/day?

Alright so I'll tell you how I was before vs now and my old eating habits. I started my CICO diet of 1500 calories/day 3 weeks ago. I'm a 20 year old male, 180cm/5'10", 120kg/264.5lbs, sedentary lifestyle.

Before the diet I'd eat on average 2500-2900 calories a day, ordering fast food maybe 3-4 times a month and not paying any mind to how much I'm eating or nutrients or anything like that, I'd eat junk food and snacks all day and drink upwards of 3-4L of coke a week, I maintained 130kg with this lifestyle for as far as I can remember, years.

Then thanks to my amazing friends who convinced me of how unhealthy coke is, I stopped drinking it cold turkey a few months ago from now, only ever drinking water and sparkling water, and over the course of a month or so after stopping it I lost 10kg right away, ever since then with zero other changes in my diet and still no exercise I have maintained 120kg with 2-3kg fluctuation over the week, this was all before I started this diet.

I consoled a calorie calculation site to tell me how many calories I burn just by existing, to confirm what a dietitian I visited a long time ago told me, and I should indeed be losing 1kg/week if I'm eating 2200 calories a day, but my friend who lost a ton of weight and was advising me on how to follow his progress told me to just stick to 1500/day as it's the minimum for males either way so that's what I did.

I started this diet coincidentally on the first day of Ramadan and me being a muslim meant I had to do intermittent fasting (3:35am to 6:35pm no eating or drinking whatsoever) so this of course meant I had to spread my 1500 calories over two meals, usually one at 6:35pm and the other anywhere between 10pm and 2am, my usual way of doing this is to eat 800-1000 calories on my 6pm meal and a lighter meal later in the night.

I'm wondering if this intermittent fasting would be affecting my weight loss? Maybe triggering some body mechanism that prevents fat burning or so?

This being an Egyptian household meant plenty of fatty/fried foods every day so I had to lessen my portions even more than I otherwise would, but on the positive side this also means I ate more protein than I otherwise would too.

The first week of the diet I didn't have a food scale so I eyeballed my measurements, used a measuring cup, or just used recipes from MyFitnessPal (banana pancakes FTW) to make sure I'm eating within 1500 a day only,

Then I got a food scale and started measuring everything down to the gram, according to MFP I've been eating: 45% carbs 32% fat 23% protein which exceeded the 'goals' it set up for me of 50/30/20% respectively.

So now I eat zero snacks, and only water if I feel peckish, if I feel especially hungry after eating most of my 1500 calories I'll eat watermelon or other fruits that can be eaten in large quantities without adding too many calories, if I plan on ordering fast food (chicken sandwich avg 682 calories including fries but no drink) I'll eat lighter meals on that day to stay within my 1500,

I'm at 3 weeks on this diet so far and I am still fluctuating around 120kg (range 116-120) which should be impossible according to my friend. What I'm thinking is that I'm either burning visceral fat or I need more time. What do you think?

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How to Get Moving When You Really Don’t Want To

Yes, of course you know you should work out—it boosts energy, makes you happier and helps you lose weight. You also know your to-do list is endless, in the morning you have no time, at night you’re too tired, and sometimes in between you just don’t feel like it. Still, you know you need exercise. Here are some tips on how to get moving when you really don’t feel like leaving the couch:

Set small goals. Thirty minutes of exercise on most days is the recommendation, but if that’s a chunk of time you don’t have in your schedule, feel free to break it up. Fifteen minutes, twice a day–or even 10 minutes in the morning, 10 in the afternoon and 10 at night—is just as effective. Research conducted at the University of Wisconsin found overweight women lost similar amounts of weight whether they did 30 minutes of aerobic exercise in one shot, or divided their sessions into shorter spurts.

3 Exercises for People who Hate Exercise

Read More

Do what’s fun. Hate going to the gym? Don’t go. The idea of taking a Zumba class gives you hives? Tell your friend you have to pass. You’re more likely to stick to a fitness program if you’re doing something you like. Try new things, too: take tennis lessons, for example, or join a softball league.

Recruit a buddy. Exercising with a partner can help keep you motivated and more accountable, and studies show you may even work out a little harder: Researchers at Michigan State University found exercising with someone you perceive as moderately more capable can as much as double your own workout time and overall performance. Ask a friend to take a yoga class with you, sign up for a local charity run together, and even form your own walking group.

Reward yourself. When you hit milestones—like training for your first 5K walk, or running longer than you ever have before—give yourself a treat to stay motivated, such as a new pair of running socks or a 30-minute massage.

The post How to Get Moving When You Really Don’t Want To appeared first on The Leaf.

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After breaking up with my boyfriend of 3 years, I have lost 8 pounds in 4 weeks and I feel overwhelmingly happy.

I've put on 7 stone in 5 years and I hadn't realised how out of control my weight had gotten until early this year.

I had a blood pressure scare in December and after being given the all clear in February I realised I cant keep doing this to myself anymore. My dad passed away at 54 from a high blood pressure induced heart attack and morbid obesity. I am determined to not be another child of an obese person who maintains the cycle of obesity.

I am still 76lbs from my first goal weight, but I am feeling so positive about my weight loss and I feel happier not being controlled by the constant need to eat.

Finally, when I made the decision to leave my boyfriend my only goal was to be kinder to myself and take steps to being happier and healthier. Junk food was the center of our relationship and I'm being a friend to myself by making the choice to get to a healthy weight.

I'm so excited for my weight loss journey and the first 4 weeks have been very positive. I hope everyone else is feeling great about where they are and we can all keep striving for our goals.

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The Best Runner in Sandals, Lorena Light Footed Runner – Netflix Doc Recap

Run Eat Repeat Podcast episode 122 – go to RunEatRepeat.com for notes & more info and tag @RunEatRepeat on IG with your workout for today! Today I’m recapping the short documentary Lorena, Light Footed Woman – about an amazing ultra-runner from an indigenous community in Mexico. And we’re talking about taking walk breaks – cool or ... Read More about The Best Runner in Sandals, Lorena Light Footed Runner – Netflix Doc Recap

The post The Best Runner in Sandals, Lorena Light Footed Runner – Netflix Doc Recap appeared first on Run Eat Repeat.

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Losing weight too quickly, under-eating and losing appetite in general during weight loss

So, I've started on my weight loss journey (largely unintentionally) around the beginning of March, around when the Covid pandemic started becoming a big thing, and social distancing was put in place. What kick started it was the fact I got a puppy, a labrador/husky mix. That meant I had to walk it, and save money for emergencies, which I did by skimping on ordering food and cooking myself.

At the beginning of the year I was around 200-201 lbs. My height is 5"5, and I was obese (33.4) in BMI. I'd lost a bit of weight since that in February, but that was due to depression-induced under-eating. And by losing, I mean like, 2-3 lbs.

In the last 3 months I have apparently lost 17.6 lbs, which is great, but it feels like I'm dropping weight faster and faster, which concerns me. I checked my records for this month, and it's barely in the second week of May, yet I've lost 3.2 lbs. I feel like I'm starting to lose weight way too quickly, and I'm worried that this is bad for my health.

At first my weight didn't budge, and I assumed this was normal. I've been overweight/obese my whole life, and due to PCOS/Anti depressants/Birth Control medication, I've never really experienced significant weight loss, only steady weight gain. Now that the weight loss has been coming in like the wrath of Hera, I'm just a bit concerned.

The kicker is what happened yesterday. I ate around 1300 cal total, and burned off around 700 with walking and cleaning. I eat dinner early, before I leave for walks with my dog, and by that time I was still at a 100 cal deficit. I figured I could just eat more later, and left to walk with my dog. I came back after 1.5 hours of walking (my pup doesn't start getting tired unless I walk him for that long) and I checked my calories and saw I now had a 700 cal deficit. By that time it was around 8 pm, and I wasnt hungry. Eventually I forgot to eat, and I fell asleep at around 10 pm.

Basically I woke up, realized that I had a 700 cal deficit yesterday, (meaning that my consumed calories was about 600 cal yesterday), cue panic. I've noticed a general, gradual loss in appetite since I started the diet a few months ago, but I didn't think I wouldn't notice missing 700 cal (since my daily goal is about 1400 cal). I'm not particularly hungry, tired, or irritated today, and my energy levels seem fine, but I'm worried if this is normal during weight loss.

So, I basically want to ask if losing appetite during weight loss is normal, and if weight loss dropping faster and faster with time (instead of a gradual, steady slope) is healthy.

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Day 1? Starting your weight loss journey on Tuesday, 12 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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NSV: Seeing my weight increasing did not send me into a frenzied panic like it normally does, and I can't believe I've gotten this far in my weight loss journey!

My weight loss journey started last June. I was at 179 lbs as a 5'9" female. Through CICO and a bit of IF I managed to get my weight down to 141. However, COVID happened and normal life went out the window, including my exercise routine and diet. I weighed myself this morning after admittedly avoiding it for a while. Over the past few weeks my diet certainly has not been on point. I've had takeout sushi a couple of times with my family, a couple of virtual wine nights with friends, and I have been a bit more lenient with my tracking. However, out of the desire to not completely sabotage my weight loss efforts during quarantine, I weighed myself.

1. That is definitely not what I wanted to see. But, my huge non-scale win is that seeing that number did not put me into this negative thought tailspin that it normally does. I simply have been taking in more than I have been burning, which is something that is completely in my control to fix. That increase does not mean that I am a disgusting, lazy, horrible, ugly person. It simply means that at that moment this morning, I weighed 155 lbs. That is it.

CICO has given me control over something that I always thought was uncontrollable. Even during a pandemic, fat loss still boils down to calories in being less than calories being burned. I feel so freed by this, and I am back on the CICO wagon to get back down to where I was before all of this.

For anyone feeling badly right now about your weight loss efforts, please be kind to yourself. We're in a very odd and unsettling time and it is okay to not be "perfect".

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