Starting my weightloss journey today!

Hi everyone,

As of today I am starting my weightloss journey. I'm 22 years old, 1.68 meters and currently 83 kilo's. I want to lose 15 kilo's. Usually when I try to lose weight I only last for about 2 weeks. But over the years I have seen the weight on the scale going up and I am really unhappy about it. I don't like the way I feel anymore. I'm also really unfit. I like in an appartment on the second floor but when I walk those 3 stairs I'm out of breath. I used to really enjoy physical activities (except running lol) but I feel tired way to early.

This is my first post and I want to post here and be more active on the Reddit weight loss subs to help me stay motivated, and not just for 2 weeks lol.

To start I'm going to do some sort of physical activity every day. As for my food I eat vegetarian. I'm only gonna eat between 10 am and 8pm (I want to get into intermitted fasting but I tried it and doing the 8 hour window all at once was to much for me). I mostly drink water and zero suger coke. Now and then I drink an iced coffee but that only has the calories from the oat milk I put in. I'm gonna limit my unhealthy eating to the weekend for niw because I eat something unhealty everyday. I'm also going to stop eating when I'm full. I do this almost every day at dinner.

Does anyone have any tips for me to help me lose weight and to stay motivated?

Thanks for reading this!

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Help with constipation :(

I’ve been on my longest (and best!) weight loss journey since the shelter-in-place order was issued in my city back in mid-March. With that, I’ve started struggling with going to the toilet regularly, where I poop once or twice (at best) a week. I tried taking psyllium husks every morning, which only worked for a few weeks, and I try to stay away from drinking prune juice too often because of its high sugar/calorie content. As I am on ADF, I am currently consuming about 750 calories a day on average so I understand that my body has little food to throw out. But it’s really frustrating to see my scale go up and feel like my stomach is bloated for days. Any suggestions are welcome! Thank you in advance :)

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You can be "comfortable" with your weight loss so far...without wanting to be.

When I first lost significant weight about 10 years ago, I got "comfortable" being in my 160s. That was the bottom of "overweight" BMI for my height, but I carry my weight well so no one ever really thought I was overweight. Although I had arbitrarily set 130lbs as a goal, that seemed impossible and even unnecessary as I totally looked and felt fine. This resulted in, over the next 3 years or so, getting up to high 190s, which was even higher than I had started weight loss. For the next 5 years I stayed in the 195-205lbs range.

Until this year. Starting January, I started CICO again, exercised, etc. By mid-May I dropped to 159.4lbs. I was ecstatic.

Then, I got comfortable again.

Again I felt I looked fine. Everyone was congratulating me on my weight loss. I started indulging more. Skipping exercise. Then for the first time in my weight loss journey, I went more than 30 days without losing anything - in fact, I gained 2-5lbs (accounting for fluctuations).

Thinking I will "maintain" without trying too hard was my demise last time, and I am determined to not let it happen. I've started 5:2 to make CICO easier, and will be making sure to exercise on my non-fasting days. Here are some of my reflections this time around:

1. It's fine to celebrate being able to indulge more now - but continue to watch yourself. I am grateful for my January-May self for having made so much progress that now I can indulge in what I like more often than I used to. But as I said, I started to gain weight. I only noticed because I continued to still at least guess my calories everyday and weigh myself several times a week. When I re-gained weight that first time, honestly speaking, I did not notice! For a really long time! But as I continued to at least get an idea on how much I was eating/expending, and how much I weigh, the alarms began to sound pretty quickly as soon as I realized it wasn't just fluctuations.
2. Your TDEE goes down - this doesn't mean you keep cutting to nothing, but that it's just going to be slower. Obviously we know this - the less you weigh, the less you have to eat in order to create that same caloric deficit. It was discouraging the first time to know that I would have to keep cutting my calories - even below 1200 - to maintain the same speed of loss. That's what made me "comfortable" with staying in the 160s. But now I'm focusing on the fact that I still need to see a downward trend, even if it's slow. I went a month and saw a definite GAIN - that's on my increased intake and decreased exercise.
3. Within reason, there isn't really a weight your BODY is comfortable with - it's in your head. This is the biggest thing. I had my family members tell me I would NEVER reach 130lbs even though it is smack in the middle of a normal BMI for me - and I think I believed them. Because it's easier to. But the weight I was "maintaining" without thinking - so the "comfortable" weight, I suppose - was 195-205lbs (obese). Before all of this, it was 180lbs. And I've now thought at least twice that 160s is that comfortable range. The truth is, within reason of course, there is no certain weight that your body is "comfortable" with and will easily maintain. Your body will adjust to whatever weight you have the longest, really. And as you lose or gain weight, it will be that new weight. At low 160s right now, it's hard to imagine doing enough to get back to 200lbs any time soon. Why not the other way around?

Am I proud of my weight loss? Hell yeah. I lost nearly 40lbs in 5 months. Do I feel good and feel okay about how I look? Yes. But I know I can be more fit, lose excess weight, and be (and maintain) a normal BMI. I refuse to be comfortable.

Posting this 6/23/2020 - I will report back on my status a month from now to prove I did not stay comfortable. Wish me luck!

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2 weeks challenge

I did the Chloe Tings two weeks challenge, but to make it more challenging for myself I decided to do the following: OMAD with 1200 cal. I started walking and jogging everyday for 6-8 km. I did a total of 4 days of full body workouts with weightlifting. (Twice a week). I tried to increase my protein intake and decrease my carbs. I also tried vegetarianism for 4 days. (Twice a week). I also eliminated red meat completely. I mostly ate chicken and eggs on meat eating days. And on vegetarian days I mostly relied on lentils and cottage cheese for protein.

I really wanted to go all out these two weeks and challenge myself. I started weight loss almost a year ago but went off track after like two months. Quarantine was the perfect time to attempt this.

Initially it was really hard but after it kept getting easier. There were still times I felt like shit in between, but I wanted to stay consistent for the two weeks and complete the challenge to myself. That’s what kept me going.

Now the chloe tings workout have gotten easier so I’m gonna look for something a little more challenging. I plan on starting running (c25k) and working out more. And definitely increasing my cal intake for muscle gain.

progress picture

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SV: More than Halfway to My Goal Weight! It's a Good Thing We're in Quarantine and I Don't Need Good Fitting Clothes

Hey all, this is my first post on this subreddit after a couple months of lurking!

Enjoy some backstory:

Growing up, I had always been on the bigger side. I remember at the end of 6th grade, I was 5’6” and 170lbs. By the time I was finishing up freshman year of high school, I had reached 5’9” and 210lbs. My weight slowly went up until the end of high school at which point it shot up to 247 (mostly due to the fact that I was finally allowed to hang out with my friends at night on weekdays which meant eating a lot of food). I remember looking at that scale and being mortified at how fat I had gotten. I had a friend in high school who lost a bunch of weight and he told me that he had stepped on the scale one day and saw that he had hit 235, and told himself “this is too much.” At the time I was around 215 and I thought, “wow I’d never let myself get that fat.” And yet here I was at 247. During my first year of college, I managed to drop back down to 225-230 but that slowly crept back up and the next couple years saw my weight fluctuate between 230-245. However, starting my senior year, my weight shot up to a new high and one day I stepped on the scale and to my horror, I weighed 252 pounds. This was a breaking point for me as I was now closer to 300lbs than I was to 200lbs and I realized that I was on my way to becoming morbidly obese. A lot of my clothes didn’t fit well, my second chin was becoming permanent, and I just felt tired all the time. After talking to another friend of mine who had managed to lose 60 pounds in 6 months and keep (most of it) off, I realized that I wasn’t doomed to be obese forever. Something clicked and I realized that if I wanted to lose weight, I would have to be in it for the long haul. This wasn’t going to be easy, but the reward at the end would be worth it. I set a goal weight of 170 pounds and made a plan for myself.

I used various different websites to try to figure out my basal metabolic rate and aimed for a 1000 calorie deficit daily, which came out to around 1500 calories a day. I told myself that if I worked out, I'd just reap the extra weight loss. For the most part, it's been pretty manageable. I bought a food scale, started checking nutrition facts more on the food I eat, stopped eating out, and for the most part, I've been able to stick to 1500 a day. I've definitely had several days, and occasionally weeks, where I go over, but for the most part, I've been able to lose on average 2.1 pounds per week. For me personally, I've found that cutting out most carbs (except hash browns, tortillas, and a little bit of rice) and eating more vegetables and protein makes the 1500 more bearable. Also, being able to figure out when you can best tolerate being hungry and when you absolutely need to eat helps (I personally only eat around 400-500 calories before dinner and eat another meal after dinner.) Taking progress photos has also been a huge motivator. If I ever start to feel discouraged, I just look back at the photos I take every week and I'm reminded that the pain is worth the gain.

As of today, I’ve reached the halfway mark (actually a little beyond halfway) with a weight of 209.8 pounds! also progress photos

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All our decisions are influenced by your environment (e.g. your House!) - some tips on how to sort your house out to support you to make good decisions on weight loss

A. If you walked into a room that only had no food on the counter and a microwave meal in the fridge

B. If you walked into a room with just apples on the counter, microwave meal and a healthy prepared meal in the fridge

Your decisions have been heavily influenced by the design of the room - what you would choose to do in scenario A and B are likely to be different. If you think about the design of your room beforehand you can encourage certain behaviours. There is a lot of research to show that humans tend to do whatever is the easiest thing... that's why supermarkets tap into this - The most profitable items are in the middle of the shelf where you can easily reach, the less profitable items are right at the bottom. Its only a small amount of extra effort but enough to influence you.

The principle for good environmental design is:

1. If you want to encourage a good behaviour make it as simple as possible

Place a toothpick in front of your toothbrush, your downstairs bathroom and in your car (maybe not the last one :D )

1. If you want to discourage a bad behaviour make it as difficult as possible

e.g. The sofa is facing the bookshelf rather than the TV, the TV is unplugged when not in use

I have applied some design decisions to my environment below to encourage or discourage my exercise and eating habits... please feel free to add more in the comments and ill chuck them in!

1. Only have healthy food on display (fruits, nuts, Carrots...! )
2. Remove all unhealthy food from your house - I need to walk a mile to get a coke!
3. Place your unhealthy cooking equipment in a bag upstairs (frying pan, Pizza Cutter)
4. I have my gym clothes laid out ready to go on a chair before i go to bed
5. I have my coffee machine turn on at 7AM every day
6. I prepare healthy full meals and healthy snacks in advance for impulse eating
7. I have a pint of water next to my bed when i go to sleep and I need to finish it when i wake up

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What my (almost) 3 year weight loss journey taught me.

So I am a 5'6 female. I initially started off weighing 81 kgs, and have currently been hovering between 71-75 kgs over the last 3 years, with 69 kgs being my lowest at one point. My goal weight has always been 62.5 kgs.

Despite being nowhere near that goal, I reflected upon my 3 years and have come to the acceptance that that is OK, because this journey has taught me things and helped me achieve other goals I never imaged I would benefit me in more ways than just acheiving a specific number on the scale would, such as:

1. The fact that no matter how many times I fall off the wagon, I am 100% sure I will never go back to my starting weight. In over the past 3 years, my highest weight was 77 kgs. I know for a fact I will never reach 81 kgs again because my approach to health has drastically changed since then. Wherein back then I never exercised, ate processed junk like no tomorrow with an average daily calorie count of 2500-3000 a day, and could not care about my body or health, now I feel like if I miss an exercise or excessively indulge, it does not sit right with me. I look at my body now as a temple to take care of, something sacred, and I refuse to overload it with junk, but also at the same time refuse to excessively deprive it too.

2. The number on the scale is just a number. Looking at my before and after pictures, I felt like the scale was being too nice to me when I 81kgs. At my heaviest, I had a gut that would hang over my belt line. I had a double chin, flabby arms, and lots and lots of cellulite. Now, even around 74-75kgs, I look much smaller: I have a flat stomach on most days, and on some days you can appreciate some abs! I have impressive bicep lines and killer quads and calves that look intimidating when I flex. I have a jawline now. I still have some cellulite, but not too much.

3. My health has gotten better and with the healthy habits I obtained, will (hopefully) continue. At 81kgs, I was pre-diabetic. I had hypoglycemic crashes every 4 hours. I slept a lot, was ALWAYS exhausted, and would get short of breath going up 2 flights of stairs.My hair, skin, teeth, and nails also reflected my diet and were absolutely rotten. Now I experience hypoglycemic crashes maybe once or twice a month and can go hours fasting with high energy levels. I can run almost 2 miles in 30 minutes and lift weights like a pro. My hair is more lush, my skin is soft and does not break out anymore, my gums no longer bleed, and generally I feel so much more healthy inside and out.

So yes, I still would like to hit my goal weight one day, but I am in no rush. I have made so much progress as is, and I believe we humans are too harsh on ourselves. A bad day/week/month may happen, you will fall off the wagon numerous times, but it is very unlikely you will be able to reverse years of hard work during this short time and end up back in square one. So look forward towards your journey because know wherever you start from, you will only continue to go forward.

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