Day 1? Starting your weight loss journey on Tuesday, 21 July 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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from loseit - Lose the Fat https://ift.tt/3jt5UHN

Successfully went from couch to 5K in under 10 days! Also, binge free for 3 weeks!

I gained a ton of weight during lockdown and finally decided around 2-3 weeks that I need to change my lifestyle.

I self diagnosed myself with BED, which I have since my childhood and just categorised as poor impulse control. I’m Indian and I’ve been constantly fat shamed by my family since my childhood. My nickname since I was a teenager was ‘moti’ or ‘Motu’ (which basically means fatty). Since my childhood I’ve heard oh you’re so pretty, if only you were thinner or oh you’d be so pretty if only you lost some weight. I internalised all of this to such an extent that I genuinely felt that I could not be pretty or attractive if I didn’t lose weight. I’m 25 now and the fat shaming has now taken the form of comments such as ‘Lose weight or you won’t be able to get married’ or ‘Lose weight day if you a nice groom’.

I’ve done the whole yo-yo dieting and had managed to lose around 30 pounds which I gained back. It was all because my weight loss happened because my mother was living with me and keeping a strict eye on what I ate and dragging me to the gym. My mindset had still not really become better.

This time around I finally decided that I want a healthier lifestyle. I started reducing portion size and started logging all my food. It made me more mindful of all I eat and instinctively I’m now making more healthier choices!

I also started walking around my compound. A single round is around 800-850 m. The first couple of days were ROUGH. Completing 3 rounds felt like unimaginable torture and I was a damn mess after it. But I stuck with it and now I can brisk walk 5 KM in around 57 mins! And I don’t feel half dead after it! (Only about a quarter lol)

I’m very proud of myself because this time I WANT to do this. Not because of parental pressure. This time it comes from within me and I feel like I will be more consistent this time. It’s only been roughly 3 weeks since I’ve started but I feel much more hopeful this time around.

My journey has just begun and maybe I’m bragging too much or having too much faith in myself idk. But. It just feels good this time around. And I hope that I manage to stick it out.

(I know it’s a disjointed ramble and people probably won’t see this but it just feels so good to put this out there.)

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from loseit - Lose the Fat https://ift.tt/30rpcoo

My weight loss story and why it took me so many years to believe it was possible to lose weight.

Hey people, of this Sub Reddit. I'd like to share with you all my weight loss story, because in a sense I feel somewhat of an obrigation to do so - as I doubted it was actually possible for so many years of my life.

• I'd like to apologize for any spelling mistakes, and I would also like to mention that I do not endorse or recommend any of the methods of weight loss that I used without first consulting a professional.
• IF YOU WANT TO SKIP TO THE ACTUAL WEIGHT LOSS, I'LL MARK THE SECTION. First I'll start by giving some context.

My story:

I want to start this by explaining the genetics. Although my mother's family have a rather low record of overweight members, basically everyone on my dad's side is obese, and that has haunted me since I was born. I'm much more like my father, and therefore when I was 5-6 years old, you could already see the chubbyness making its initial appereance.

The problem is, I gain weight so, so, so freaking fast. If you are like me, and you tell people that exact same thing, and they just say that 'you don't exercise enough, blah, blah', and it pisses you off, I totally understand you. I used to be more active and I used to eat better than most my friends during my childhood, and I was the chubby one. It is not fair, but then, life isn't fair.

Once a chubby highschool friend of mine came back from vacation, and he had lost so much weight. 'I just cut down soda and fried stuff', he said. I, however, was burning with envyness - afterall I don't drink soda and I don't eat fried food. How can I be fatter than him?

From 6 to 18 my mother took me to doctors, weightloss programs, and the interesting part was, I was never obese, just chubby. They all said I had to be carefull otherwise I'd become obese before my twenties - but what they told me to do never worked and I could never keep doing things that didn't take me anywhere.

Being overweight during your teenage years might just be the worse thing a young person can go through. That's why even though I believe 'fat acceptance' shouldn't exist, neither should 'fat shamming.' Specially as a boy, you just have ZERO CONFIDENCE in yourself, you have no ground to stand upon, you have nothing but words - if you feel you are even worthy of them.

During this time, I had many streaks of dieting and exercise, usually when I started to fall for a girl. It was always the same: I started to like a girl and immediately the thoughts of my digusting fat body blocked me from even thinking about reaching her, then the dieting began - I cut every single carb and sugar and exercise like a maniac every day. Sure after a month or two you could see the results, but I counted the minutes till I could rest, I couldn't live dieting like that - so obviously, as expected the next step came: I gave up and in weeks I gained all the weight back again.

But as the school ended, so did most of my relationships, and so did my social need to lose weight (this is very key to later on). Working/Studying from home, I started getting bigger... Soon came the worst year of my life: my grandfather had gotten sick, and throughout that whole year I took care of him as I watched him die.

Later came depression and with it finally: obesity.

Now, I do not weigh myself, neither do I took pictures, so I can't prove that I got freaking big, but I did.

I just completely let myself go, I saw no reason not to.

>>>>> How I actually lost weight for real <<<<<

It all started with routine examns, in which my doctor found that my liver was beginning to suffer from my obesity. Fun fact about me, I am extremely hypochondriac and it's something I've been treating for sometime now. I went to a specialist and he said I wasn't dying, but that he recommended that I lost weight, otherwise the future was waiting me with major health issues.

Something then clicked on me, it clicked like never before. It wasn't like one of those times that I had promise I'd become thin, it was something else.

Now looking back I finally understand. It was the first time that it was actually about me. Allow me to explain:

Some people can simply get enough motivation to lose weight simply because they want to look good, they want to be more desirable, they want to be attractive. They can lose it because of a challenge, because they are bored, because of whatever reason. But there's ones like me (and you, if you think you are like me). I'm quiet, antisocial, I work from home. I don't like going out, I don't like others to really see me. And that creates the perfect little bubble of fat that I can live inside. Why bother?

That's why it took me 22 years to find a way, because it took a real reason, a powerful reason. It had to be just about me, not about others and how they'd see me. It could not be about ''but son, all girls will want you if you lose weight, look how handsome you are''.

That doctor saying that if I kept my lifestyle that way, that I would have major issues... I just saw myself 10 years later, lying on a hospital bed, making examns, trying to figure out how to fix the mess I had made. And that's when I saw the way out, that was when I suddenly understood how easy it could be.

There was no need for suffering, no need for dragging myself through the gym's floor. I then studied every diet and everything weightloss related I could for weeks on end. And I did something I had never done before, I took advice from ex-obese people. All of my life I was listening to those thin professionals, that have no actual idea how it really is to be fat (and honestely, if you were never fat and you try to help us fat people, I appreciate your effort, but just please keep in mind you'll never really understand).

I then heard of a guy that really reminded me of myself, looking at his story it was like looking at a mirror - except he had walked through that mirror and beyond - he had done it. Done the impossible, he wasn't fat anymore. It became clear to me I had to do what he did. Keto + Intermittent Fasting + Meal Prepping - probably one of the scariest thing a obese guy could dream about. And sure, if that was any other time I would have been scary. However it just wasn't. I bought my meal prepping gear, and started.

Carbohydrates? Out.

Sugar? Out.

Cheat day? Absolutely not.

Snacks? Never. Two meals a day, dark coffee in between.

This way I had completely killed every possibility of cheating out of the diet. The keto made sure I couldn't put a gram of carbs on my mouth, the meal prepping took care of overeating and the fasting made sure I wouldn't eat before going to bed or during the morning.

For the first time I was keeping it going, there was no suffering. I enjoyed the feeling of feeling healthy. I enjoyed being hungry, I enjoyed looking at my family's meal and knowing I was stronger than that. I enjoyed going to sleep knowing I was taking care of myself.

I'll never forget the day that I had to take the trash out and my pair of gigantic obese pants was drying. I had nothing else to wear, and something in my head said: try out the pants you used before all of this - before getting so big. I took it out of the closet: it was dusty and it looked so small, it almost reminded me of woman's skinny jeans. I just wasn't used to see something so much smaller being mine. Not believing in myself, I tried the pair of pants, only to find out they were actually loose.

I lost myself, I cried. I thought I was dreaming or that it wasn't really that much smaller. But it really was. I had done it.

My weight loss journey still hasn't ended, I'm still keeping the keto and fasting going and I feel no drive to stop. But I do want to say:

I know it feels impossible, for 22 years I believed it was - but that's just not the case. You just need the right 'click', and you will do it.

F*** being fat.

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from loseit - Lose the Fat https://ift.tt/2ZKnH5q

Eating awful but still in a deficit—is that ok?

Title is the TL;DR.

My family has recently been bringing home takeout and candies and baked goods that I love and can't say no to. I told myself at the beginning of my journey I'd let myself have a little bit of anything if I wanted it, so I wouldn't feel restricted and the lifestyle change would stick.

But it seems like garbage is the only thing my parents are bringing home from the store! The past few days I've been eating a good breakfast/lunch (idk what to call it, I wake up late and basically eat two meals a day) but then eat trash at dinner. I track my calories though and I'm always under my limit, so in regards to my weight loss I guess it's not a huge deal. But will there be long term effects to the junk I put in my mouth?

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from loseit - Lose the Fat https://ift.tt/3hhQK6v

Losing weight and a toxic family.

Hi I am 16 yr old F and I have lost 18 kg (76 to 58) and went from a obese bmi to a healthy one. I can really say the weight loss has been amazing! I started becoming more active and currently obsessed with yoga.

On the other hand, family has really revealed who they are. I lived with an uncle and aunt back at my highest weight and they used to tell me how unattractive i was and made sure that they even showed it with their expressions. They used to tell my brother that he should be careful to not end up like my sister and I. ( my sister also struggles with her weight). Now when i was at my highest weight, i just learned how to brush it off. A few nights ago i went to a family party and saw the same aunt and uncle, they were preaching about a new diet they were on and my uncle told me how disgusting i used to be and how happy he got when he found out i went on a diet. He said that i must feel amazing and great in this new body. But i told him really nothing changed, i feel the same love as i felt back when i was overweight, but now it just happened that i'm healthier.

They continued to have an in-depth interview with me about what i eat, what i drink, and when i eat and they told me about how they copied it and lost x amount of weight yada yada. They then told my sister "i thought you were reducing what you're eating" and " you should try this diet we are on..."and i had to sit through them painfully explaining the diet. As people passed by our table my aunt and uncle kept saying side comments like "he gained weight" "he looks bigger" "he should do something about it" and it really made me uncomfortable but at the same time i realized how miserable they must be living a life of envy and judgment. I feel only pity for them, I wish I can help them but I also know how their presence would affect me and knowing what they have said and done to me in the past, I don't want anything to do with these kind of people at all.

I want to get it out there to people on their journeys that you shouldn't do it from a place of anger or envy. Love your body the way it is but nothing is wrong with wanting to improve and wanting the best for it.

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from loseit - Lose the Fat https://ift.tt/2CAxP82

I want to stick to it this time. Do any of these Apps work? Male 31 5’7” 320lbs

Male 31 5’7” and 320 pounds. I just turned 31 and want my next birthday to be different. So I have a couple in question. Noom, weight watchers, and my fitness pal. I have used weight watchers in the past and did ok with it then stopped using it and put weight back on. I started with noom and then covid happened and I just didn’t have the time or opportunity to really stick with it. And I have had my fitness pal for years and never really tried it.

Anyone have any thoughts on these. Any positives or negatives? Suggestions or advice much appreciated. Really wanna stick to weight loss this time.

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from loseit - Lose the Fat https://ift.tt/2CnAUbO

How can I speed up my weight loss

So I removed the surgery stuff from my diet like cookies and stuff and I go on a 20 minute walk in the morning. Yes I’m eating slower and not getting snacks between but every once in a while I do get fruit or something. I then go dance for like 20-30 minutes and sweat a lot. I’m a 14 year old 5.9 height kid who weighs 96 kilos and my dad said I lose 15 kilos for him to quit smoking and I get a bird so I’ve been working hard And I do plan on continuing after that cuz I do want to play football. I’m so far losing around around 1 kilo every week and that’s gonna take like 3 months for the 15 so how can I speed up the process?

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