Need advice : How to keep losing weight (or at least maintain weight) during a family vacation?

Hi, guys.

I (37F) started at 115 kg (253 lbs) and six months later I'm 86 kg (189 lbs). I took control over my weight with CICO with the huge help of myfitnesspal (thank you guys for recommending it in so many posts!).

I'm really proud of my progress thus far and I'm really happy with how well I've been handling changes to my life, diet and daily routine. Last time I was this weight I was in high school, probably. I didn't weigh myself at all before my current journey, though I did try to diet more times than I can count. Until I resolved some mental issues every attempt at weight loss was a disaster, though.

The main thing that helped me lose weight is meal prep. I try to cook/prepare every meal that I eat. It was a bit tedious at first, but I noticed that the more time I spend in the kitchen the more proficient at cooking I'm becoming and my meals are getting better and healthier. Occasionally I eat in a restaurant, but it's now a treat for me, not a norm.

Despite COVID-19 and lockdown I continued what I was doing, and reddit and LukeNarwhal youtube channel were a huge help to mentally fortify myself against doubt and fatigue. (Thank you, guys!)

Well, the thing is.... in my country (Poland) the restrictions are currently being lifted more and more and the normal life is returning to its usual and mundane axis. Which, don't get me wrong, is amazing and relieving and all that. My mom decided that she wants to "re-bond" with the whole family after the scare and got in her head an idea of one week family vacation in July. I appreciate her efforts and truly, I look forward to that trip as well, as I haven't seen my sister, BIL and their three children (8m, 6f, 6m) in forever. So, everything is fine, right?

Not exactly... I find myself growing more and more anxious about the trip. I'm kind of apprehensive about losing control of my meals for a whole week. Currently I know exactly what food and in what quantity and at what time I eat. On the trip though there won't be an option for cooking for myself. Food will be something to get with others, and I don't have it with me to dictate all of their food choices. Also, my nephews and niece are quite picky eaters (as kids often are) and, because it's a vacation (yay!) I predict my mom will be allowing a lot more unhealthy meals than usual.

It's my first big trip since starting current weight loss and I'm really concerned with how to handle it. I really don't want to lose my focus.

Any tips? advice? similar experiences? Please, share, I need some help with this.

PS. Is it funny that I dreamt about taking my food scale on the trip, or is it just sad? ;D

Love you guys!

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Day 1? Starting your weight loss journey on Tuesday, 02 June 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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SV - 50lbs down since January 😃

Hey all.

Long time lurker here. (41/M/5’11/216lbs)

Always had an issue with food and my weight. It’s been up and down but I’ve never lost more than a few lbs before putting it on again.

After Christmas I decided I’d had enough. I was 266lbs (the heaviest I’d ever been) and I was fed up.

I’ve experimented with soooo many ‘diets’ before - straight CICO ( I know this is the basis for all weight loss but hear me out), Keto, Slimming World, Weight Watchers etc, but I could never stick to anything.

I sat down and looked at WHY I was fat and what caused it and I realised that I could often comfortably go all day without eating but then I binged at night, and that as soon as I did eat anything I lost control and stuffed myself.

So since early January that’s exactly what I’ve been doing. I don’t eat at all during the day, and thenI eat a good meal about 9pm. I do count my calories, and I do make sure what I’m eating is healthy (most of the time...).

I know OMAD ( one meal a day) seems pretty extreme and obviously isn’t for everyone but for me I really think I’ve found a way of eating that I will happily be able to sustain. I still get to eat carbs, I still get to eat some sweet stuff, and I’m still losing weight.

More importantly (and this is a big one) FOOD DOESN’T CONTROL ME ANYMORE and that’s something I have never been able to say before.

Sorry for the rambling post but I’ve never been in a better place with my weight 🙂

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Lost 59 lbs and I'm finally in Onederland!

Started my weight loss half a year ago (December 2019) as morbidly obese at 5'6.5" and 117.4 kg (258-259 lbs) after a decade of crippling depression, anxiety, binging, fasting and various fad diets.

First I tackled my mental health through meditation, yoga and journalling after hitting the literal rock bottom and 99% of my fears becoming reality.

Once the mental angle clicked and I lost most of my fears, sticking to a healthier lifestyle became a side effect and not a struggle.

Now I'm finally in onederland! 199 lbs! And still going strong.

I was going slow and steady, eating 500 kcal below my sedentary maintenance (ate 1500 kcal everyday) and finding a routine that worked for me activity wise, slowly building sustainable habits. My current routine is:

• 30 days yoga challenges with Yoga with Adriene on yt (got a 150 days daily streak a few days ago)

• low impact cardio with the Body Project on yt (knees are really your weakness when you are obese)

• daily morning yoga ashtanga style

• just trying to be more active throughout the day

But at first I started with just beginner yoga videos, other habits I slowly added over time.

Food wise I eat whatever I want as long as it fits into my 1500 kcal.

Just wanted to share my lil sv with you all, let's keep at it and hopefully you all find a lifestyle and an approach to food that suits you personally.

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The importance of sleep

This is probably old news to many, but it's been a recent revelation for me: getting quality sleep is an essential part of weight loss and health in general.

I (36/M) have struggled with weight my entire life, first with poor diet habits at home, and then struggling to manage my Type 1 Diabetes and Hypothyroidism as a teenager. Now, I clock in at a morbidly obese now and I have a long way to go as I am just starting my journey (will ease into IF). But beyond just eating right and at the right time, and exercising, it makes sense to me that my efforts will be pointless if I don't make quality sleep an important goal.

In addition to poor diet and lack of exercise, I am a habitual late sleeper, usually midnight-2am is when I finally fall asleep. It's especially terrible since I usually have to awake by 6:30a, so I'm tired and yawning all day. I tend to stay up late wasting time, watching netflix/youtube, social media, reading articles.. none of which is satisfying or worth losing sleep over.

For the last two nights I have made a resolved to get to sleep earlier (11pm both nights). I managed to do this by leaving my laptop and cell phone outside of my room. I lay awake for may 15-20 minutes, but eventually did fall asleep. I found that it's improved my blood sugars and my energy level already. I'm amazed that I haven't started this sooner. A brief internet search shows just how important sleep is for metabolism, hormone balance and just overall. My advice to everyone, and myself first, is to make sleep quality/duration/onset a priority.

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Something's gotta change- taking my life back

Hey, r/loseit. Long time lurker here. F/31/5'10"/250lbs. I'm restarting my weight loss journey. I've started using MFP, but not perfect. Also stated doing YouTube walking workouts from home. I have a tendency to overeat/binge when I'll stressed, and I have young kids, so it's sometimes tough for me to get time to myself. Been having some health issues recently and dealing with pain which takes me off my feet a lot. I'm considering going in a meal replacement to force myself to limit calories.

I guess I came here for motivation and commiserate with others who have struggled with overeating/exercise. It really affects my self-esteem and sense of self worth. I've been working with a therapist and the advice I got was to work in self love and repeat affirmations to myself that I deserve to be taken care of.

My goal weight it's 180 lbs. That's 70 lbs to lose. I know I can do it. Just needed to put it out there to make my goal more real. Thanks for reading if you did.

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16 year old male with questions about weight loss

Since the end of April I've started exercising more and since two weeks ago I've started logging my food. I've figured out my TDEE and even have macro goals I try to hit. Right now I'm doing 120g protein, 65g fat, and 210g carbs. I'm a 200lb 5'5" 16 year old male. I think I have a healthy approach to losing weight with huge thanks to this subreddit. Still, I have a few questions.

》

1) Logging Food. Most of my meals I cook and therefore it makes it pretty easy to log. However I don't have control over dinner some days and on those days what I log is a wild guess for the most part. For example, today I had a garbanzo beans and spinach stew with white rice and salad. My way of logging this is roughly overestimating the amount of white rice and garbanzo beans I ate and don't bother logging the spinach part or salad because they are relatively low calorie. Then I log 15 ml of olive oil because I don't really know how much was used in the cooking. Would this be a good way of trying to estimate my calories from that meal?

》

2) Kind of based off the last question, according to what I logged I went way over on proteins and carbs and didnt get nearly enough fat. I'm 550 kcals under my deficit goal. So my question is this: Should I eat some healthy fats and get closer to my calorie goal or not eat anything at all for today as to not risk it because I don't really know how many kcals were in my dinner. The more general question is if I should try to reach my calorie/macro goals on days where I "guess" the kcals I ate during dinner.

》

3) When do clothes start fitting better? One of my main reasons I'm doing this is because I want to be more comfortable in clothes and my own skin before school starts up for me in August. I still plan on continuing logging calories until I reach my goal weight of 140lbs, but I'm just curious if I can expect to drop clothes sizes by the middle of August.

》

4) It's kind of weird that I've lost 6lbs already but I've been feeling full? It's hard to explain, but sometimes I feel almost "guilty" when I feel full even though I'm perfectly within my calorie goals. I've definitely changed in the fact that I don't binge cereal at night anymore and exercise regularly but idk I'm still shook about that.

》

5) Dinner for me is usually the heaviest meal of the day for me, in terms of calories. Is that necessarily a bad thing/detrimental to my goals?

》

6) How much should I worry about gallbladder stones, losing muscle, and excess skin? I've really psyched myself out reading about those online and just wanna hear what other people think about that. To my knowledge, I should minimize the risk for those three things if lose weight for a max of 2lb/week. I also want to start strength training too to be fitter and offset the chance of those three things.

》

Sorry for the huge amount of text! Thanks if you read all of this :))

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