26 F 220lbs, Goal 140 day 5! Finally in the right mind set to lose 80lbs. (Originally deleted)

Was trying to edit the title on the first post when I realized it wouldn’t let me. Pretty new here haha! Ive added in some more information and changed the wording in some spots.

Ive never been on the smaller side, always the bigger one amongst my friends/ cousins and so on. The boys would make fun of me in primary school, my family would make comments about my weight. Its always been something I struggle with. When I was 14, I was 5’4, 140lbs, my first boyfriend dumped me because I was “too big” I pretty much stuck the middle finger to him but its was always something I was self conscious about. I just happened upon a guy who accepted me for who I was. We were together for 3yrs before we got married. I was 18 (young I know) He was 20. At that time I was 165 and he had no concerns. He’s 5’4 and has never been a lb over 150 so I always had an insecure feeling of how people saw us. He made me feel sexy and confident but it wasnt until I moved to America (21 then) and gained 35lbs over the next 2yrs that I started noticing some distance. I asked him about it repeatedly until he finally broke down and told me he had a problem with my weight. I was heartbroken. I cried for months but the stubborn, ignorant me wouldnt let a guy try to change me physically like that. I did however put in some effort but we’d get back into our usually routine and it was just kind of slip from the forefront of my mind then a yr later the same conversation of how frustrated he was with me would come up and the cycle would start all over again. Well, here I am 26, 220lbs and he’s on the verge of leaving me if I dont lose the weight. Im struggling so hard with not wanting to do it because Im stubborn af and he should just accept me for me but I know If I dont do it, I’ll lose my best friend and frankly, the only thing left I have in life. I want a family and long happy life with this man and I know we cant have that unless I lose the weight so here I am day 5 of my weight loss journey. Ive been eating fruits throughout the day at work, (2 bananas and roughly 2cups of watermelon) drinking lots of water and having protein with veggies for dinners (mainly because hes concerned with me eating nothing but fruits all day) and I have been walking 1.8-3miles every morning, depends on how much time I have been waking up and having to get ready for work. My work day is pretty active, I casually walk an additional mile-2miles during the day at work. Im trying to burn atleast 500 Calories a day and consume less than 1200 a day. Any recommendations of what I should change/keep or add in?

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Random Observations - Potentially Uninteresting

I’m a 5’10” male in my late 40s that started trying to lose weight when I was 275 pounds. At present I find myself at 206 pounds and I’d really like to get to 180 pounds eventually.

A short time ago I joined this subreddit and have since been awed, motivated, saddened, and overjoyed by the posts that are written. Each one of you are courageous and dedicated people that I highly respect and appreciate.

To be honest, making my first post has been a challenge. I haven’t wanted to bore or annoy any of you, and didn’t feel as though I had much to offer. Today I decided to take the plunge with a simple observations topic regarding my weight loss meant to be a little off the beaten path, and perhaps a bit funny.

Acne has been the scourge of my existence since I was 13. Most people grow out of it, I didn’t. In my adulthood I employed many treatments to mitigate the impacts. It might be diet, or perhaps lessening stress, but the issue has diminished for the most part. Never imagined that I’d say goodbye to my Neutrogena products, but alas here we are.

I travel extensively for business, including a considerable amount of air travel. Back in the bad old days, I dreaded the moment that I’d meet the airline seat. That anxiety as to the length of the lap belt, the wishing that my company allowed first class domestic business travel. At this point I’m no longer feeling those emotions.

Prior to beginning my journey I was a meat, potatoes, and more meat type of man. The running joke at business dinners was always that I could be counted on to order the largest steak on the menu. Certainly I was aware that vegetables existed; but it was unclear to me what purpose they were meant to serve. Today I’m eating any type of vegetable I can find at my local market. I seek out interesting recipes and enjoy making them for friends. It’s like a whole new world of flavor has been opened up to me, and there are many cows out there that appreciate it.

Finally a somewhat controversial and quite embarrassing observation that I’m going to write about with care. There are certain conditions than a segment of the male population experience as they age. Some are circulatory in nature and present issues during certain intimate times. Seeing a huge opportunity to address this issue, the pharmaceutical industry answered with a solution. One benefit that I didn’t expect was that they would lose a customer due to my progress.

Anyway, there it is... my first post. And all of you are awesome, I’m grateful to have found you.

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Frustration with my BMI

My (F26) BMI is currently in the obese range at 36.5, and I made the mistake of using BMI as a tool to find out how much weight I would have to lose. To have a normal BMI I would need to go from my current weight of 206lbs to under 140, which I haven’t been since I struggled with an eating disorder as a teen. My goal weight of 180 is still in the obese range, and to get to an overweight BMI I would have to weigh less than 170. I think this is doable, but it still feels soul crushing to know how much work it will take for my BMI to reflect how I actually feel, when I was feeling so encouraged by finally losing weight in the first place.

For some background, I have PCOS which makes it especially difficult to lose weight due to hormonal imbalance. With this diagnoses I was able to get some medical help for weight loss and normalized my high testosterone levels. Since then, I’ve been making slow progress, but I feel like I will never be at a healthy weight without taking drastic measures. The kicker is that one of the treatments for PCOS is weight loss, but I’m not sure this will treat the disorder for me as I had the same symptoms as a teen. The extra kicker is that to get diagnosed, I had to find a doctor who would admit that my “high-normal” testosterone levels (45ng/dL in a max range of “normal” 48ng/dL) were indeed a symptom. Because statistically and by the numbers, my levels were normal. And this feels like the same problem with BMI. Normal and healthy for me just may not look the same to the statistics of the medical world and BMI.

All of my stats, BP, blood glucose levels, and now hormones, are well within normal ranges. So I guess I’m just wondering if I should even be using BMI to measure my progress, if I won’t ever feel healthy because of it? Right now, I feel extremely healthy. I cycle 4+ times per week, have been food tracking, am sleeping better and have more energy than I did since I started making an effort to lose weight. I feel more confident in my skin, and less focused on feeling “fat”. I feel like my body is strong, but now my goal of 180lbs seems somewhat pointless if my BMI will never reflect the health that I feel. Especially because to be in a normal BMI range, I’d need to reflect my teenage, eating disordered, three-season athlete body between 110-140lbs. That feels like way bad math to me I guess. I’m still going to keep pushing, but I’m just frustrated with BMI as a measure of my progress, when it doesn’t reflect half of the emotional and even physical progress I’ve made. And I’m secondly frustrated by the fact that my doctor will use it to bin me into a certain category, and that I’ve been at least in the overweight bin for my whole adult life, even at physically healthy places. And the idea of medical professionals binning me is especially frustrating, after having to fight to say that yes, my testosterone is high for me, please help.

This is such a mental struggle, so can’t there be a better marker for weight loss? Is BMI helpful? sings I just don’t knooowww

TL;DR - BMI is a bad measure of progress, but I checked mine and am torturing myself with it anyway.

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Day 1? Starting your weight loss journey on Thursday, 25 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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Broke through my first plateau!!

I’ve been working hard for the last five weeks on losing weight. I basically changed everything; i started working out every morning, I started IF (16:8), started counting calories, cut out all junk food, stopped drinking anything except water and coffee. The first four weeks were amazing as far as weight loss goes, plus i was feeling great. Then at the end of last week I hit a plateau. I was just hovering at the same weight. Felt really discouraged, didn’t know if I needed to change anything or just keep going, so stuck with everything and decided I just needed to wait and see. Weighed myself this morning and am back to losing weight again!!! Feels really good and motivating.

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Water Weight/ Retention.

I'm hoping that some of you guys might be able to help me understand how what to expect with water retention. I've lost 26lbs and have recently started going from weekly weigh ins to daily weigh ins to see the fluctuations in my weight. I know that there are certain things that can cause your body to hold on to water, such as a salty meal, exercise, or your period, and its interesting to see this happening on the scale. I try not to get disheartened with it, but no one likes seeing the scale go up 3lbs after a good week. What I really want to know is when can you expect to see water weight go down and normal weight loss resume? Is this different for whatever is causing the retention?

For example, yesterday after a really good couple of weeks I treated myself to a take away and my day rounded off on maintenance calorie wise, but I also did a long walk up a steep hill that has crushed my legs haha. When I stepped on the scale this morning, no surprises I was +2lbs, but what should I be expecting tomorrow? Does it take a few days to go back down...might it even increase if I do more exercise today?

I hope this posts makes sense, thanks in advance for any help :)

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A Cautionary Tale, to the tune of "I've Got A Lovely Bunch of Coconuts.

Sing with me!

I've got a vitamin deficiency, de de de de Look at how my hair is falling out, dum dum dum dum Big clumps, small clumps, some the size of your hand!

I promise I am not being flippant. I started my weight loss journey with the approval of my GP. Ive been doing CICO since January. I've been focusing on my macros and eating as many nutrient rich foods as I can within my calorie allowance which is 1,200kcal and up to 1,500 on days that I do cardio. I have also been taking a multi vitamin. I do, however, have a sensitivity to vitamin A and cannot take supplements for that and have to watch my intake.

However over the last two weeks my hair has started falling out. I've put a link in the comments. I had an appointment yesterday and the GP expects it is a vitamin deficiency. Vitamin A, actually. I had bloods taken (a few days for results), and he suggested that I stick with what I'm doing until we know the results. If it turns out to be vitamin A I have a few specialists I need to consult before I can purposefully add any kind of supplement to my diet.

The moral of my story? Listen to your body!!! You might think you're doing everything right. You may be working closely with a health professional. You may be really chuffed with your progress. But if your hair is falling out, or your energy levels tank, or something else Red Flag-y happens, have it checked out. There's only one you, be kind to yourself.

Lots of love!

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