How has exercising while losing weight benefited you?

Just to clarify, I'm talking about light/moderate exercise, not heavy lifting or super intense exercise.

I (30F, 5'2", 211 lbs) restarted my weight loss journey about a month back with CICO and exercising about 30-40 minutes 5-6 days a week and I've lost a few pounds so far. However even though I switch up the exercises and try to find workouts that I enjoy, there are many days where I feel extra lazy and have to drag myself up to do it, and I know that those workouts are very low intensity and probably don't burn a lot. I know that losing weight is more dependent on diet than exercise, and I've been able to fairly easily stay within my calorie limit each day (average of about 1400 per day throughout the month). On many days I feel like it would be easier to just eat 100-150 fewer calories than get up and exercise.

I want to keep myself motivated to exercise because I do want to be strong and healthy along with losing weight, but recently I've been reading about gaining muscle and a lot of what I've read seems to say that it's very difficult to gain muscle while in a caloric deficit (unless you're lifting a lot and eating a lot of protein) and that sometimes makes me wonder what the point is to huffing and puffing through these workouts if I'm not going to be gaining any muscle (please tell me if I've misunderstood how this works). I was hoping some of you who have incorporated some exercise into your journey could tell me how it's helped you.

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Struggling with my weight (29m)(uk)

I'm sorry about the long post and dont really know whether expect much from this post.

My weight problem started a long time ago, I used to work security, wasn't one of those bulky muscular guys but I wasn't unhealthy either.

That was until I had a really bad night on the job, took some injuries and was honestly scared for my life. The worst effect this had was my sanity.

There was always a history of depression since I was a teen and took some very hard losses but, anxiety was never something I'd experienced before. Ince I got home from hospital, I rarely managed to leave the house again. I'd fight it at first and try to push myself but couldn't even manage to open the front door sometimes.

I had to rely on my family that I hadn't really been close with for help as I lost friends due to this, they couldn't understand why I wouldn't go visit them anymore or if I did, why I was always on edge or in a rush to go home.

My family would help when they could but they had their own problems too and I understand that completely, I'm thankful for what they could do. But, the longer this went on, the larger I got. I couldnt go out and exercise and my apartment is small, you couldnt swing a cat in here.. not that I would obviously.

It's been about 4 years now if not longer

Just before covid, I managed to join a very local gym and was even able to spend an hour or two there when my anxiety was calm, mainly because it was a 24 hour where you could check online how many people were there... I'd always wait for less than 5 which wasn't often.

I've been going to my doctors who arent much help, they offer no advice and dont put me through to anyone who could help, I tried getting help with my anxiety but am limited on what help they will provide

I've learnt, this last year, my weight has practically stayed the same with my efforts, I try to eat healthy but I cant take control of what shopping is done most of the time, I try and move around the apartment as much as possible but, seriously can touch wall to wall with arms spread out in the largest room..

It's a vicious circle of, my weight messes up my anxiety now and my anxiety prevents weight loss and to top it all of my depression is just mocking me but that's a whole other story

If you read this, thank you, if you decide to reply, I'd appreciate any advice available. If I've wasted your time, I'm sorry.

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Day 1? Starting your weight loss journey on Saturday, 27 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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Getting thinner, but scale number not going down?

Hey all, I’m back at it again after failing.😅

I started my weight loss again in April because I did not want to gain the quarantine 30. Im sad to say I gained 40lbs over 6 months last year, but happy to say I lost those gains in 3 months since the lockdown. Not only did I not get the quarantine 30, but I lost an additional 10 and back to where I last left off. So my problem is I believe I may have actually lost more weight, but my scale must be broken or off. I went down 4 pant sizes, I can jog now, my clothes overall fit better, and family and friends say I’m nearly unrecognizable. “You look way thinner than @?! Lbs.” says my older brother.

Is this possible to be loosing weight but not actually seeing the scale go down? The first time I lost weight, I fit into smaller pants, but this time I was about 20lbs heavier and fit into the same pair of pants. Now that I’m at the weight I left off at last year, I fit into smaller shirts. I’m confused, I’m heavier right now than last year, but I’m thinner. If that makes sense.

I don’t want to post my weight because I’m ashamed of the number.

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I beat depression. 60 pounds down.

https://imgur.com/gallery/lXqqGXl

When I was in high school I was a bodybuilder, kickboxer, and Brazilian Jiu-Jitsu practitioner but then a lot of shitty things happened in my life. After years of battling depression I started making some progress. It started out small like showering every day, getting out of my room, spending time with family and friends more often, and going outside a bit. I started to be happier and enjoy life more but my weight was always a big issue for me. I decided to get my shit together one day and start trying to get back to being healthy. I was probably one burger away from a heart attack or diabetes and I knew that. I started by just cutting my food intake in half because I knew that I wouldn’t be able to do it if I did more than that. I started by simply going for walks in the park because I couldn’t quite run well yet. Eventually after a while I started being able to jog for maybe a half mile. That’s when I started actually dieting, I drank a smoothie twice a day and had a normal sized meal for dinner of whatever I wanted as long as it wasn’t fast food or anything. At one point I was losing 2.5 pounds a day or so just from that which was crazy to me but it felt okay. The best advice I can give is that the first week it will FEEL impossible. It isn’t impossible in the slightest and YOU CAN DO IT. Trust me when I tell you, it’s going to absolutely suck and you’re going to want to give up many times in that first week and occasionally sometimes after but when you step on that scale and see those pounds flying away, you will be so happy. I’m glad that I made the jump and that I decided to do better for myself. I’m happy and I genuinely enjoy my life again for the first time in years. I now have an amazing support group of friends and family who help me, I’ve decided to start dating again and have been doing pretty good with that, and quite a long time ago I started a company that is doing very well. Finally, and this may be a bit of a TMI but, I don’t have to pay for sex anymore. Before I was doing “sugar daddy/sugar baby” relationships and I never felt happy in that but things have turned around significantly since I’ve gained my confidence in myself back. I wish you all the best in your weight loss journey and I truly hope that you get to your goals. It’s not a matter of “can I?” because you can. You just need to get through that pain first. Thank you for reading.

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One thing that can change your weight loss story

The title is catchy, but I think I need to give a short story first.

I've been struggling for last couple month with loosing weight. I have been counting calories, trying to eat healthy, yada yada. But I often went a way out of my calorie limit, ate unhealthy food which I didn't even like. It is a common problem. However, I lost over 50 pounds couple years earlier, in a whim and without a struggle, so I couldn't figure out what is wrong with me this time.

Today I discovered a main ingredient that was missing. And that ingredient is being a part of a group of people with the same goals. Like you guys.

I love this subreddit and progresspics subreddit, reading blogs and watching videos. I upvote all success stories and genuinely happy for people "who nailed it", but in the meantime all of this does not feels personal enough. I need a group of buddies who would send their progress stories once per week, who would talk about their struggles and listen to mine. That is the thing that can totally change a story of the weight loss. Make it solid and increase the speed. Make it easier to recover from falling down from the track.

Anybody here feel the same?

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😊 Not a huge weight loss yet but definitely seeing changes!

I am sooooo happy!!!!

I've been gaining weight consistently for the past 2 years. I started at 68 kgs and got upto 87kgs. Thats a huge weight gain. I never realised I was fat until my clothes started being tight and I checked my BMI and it showed I am obese.

I used to go to a gym but hated it. At home workouts just doing them alone was not fun at all. I don't have a lot of places to go to for walks here.

My diet is not too bad just carb heavy. I cook most of my meals at home. The lockdown made things worse and I would spend more time cooking. Restaurants were allowed to deliver and so we ordered takeout atleast twice a week. My husband started gaining too.

In May we decided to take control. Switched out our white rice to brown (we noticed we eat a lot more of white rice but brown is rougher and so we take half the amount). Since everything went online I also joined an online yoga class. The people there are so supportive and of all sizes. The instructor is amazing and makes everyone feel so good. I look wierd doing yoga, not graceful at all but I enjoy it so much! I finally found something that I like!

Today I looked in the mirror and I can see a small change to my fat rolls. I also got down to 85 kgs! It's slow, it's hard but I'll get there.

I love watching the videos from this subreddit. Something about it is just so motivating. Thank you all for keeping this community so awesome!

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