Looking for some advice

New to this group and looking for some advice on weight loss. I feel like the information out there is overwhelming to the point of idk if what I'm doing is right.

A little about me, I'm a 30 male who unfortunately recently hit 390lbs during quarentine despite cutting out all fast food and take out for the past 3 months (a 20 lb increase for me). Despite my size I'm rather active, I've been doing power lifting for around 4.5 years now. I routinely spend 2+ hours in the gym 3 to 4 times a week. When I started going to the gym and lifting I assumed I would drop weight but when I got hooked on getting new pr's and getting stronger over losing I stopped caring about losing weight. The old saying is weight moves weight, wanna lift more eat more. Now I never actively tried to gain or lose weight, I just ate what I wanted, and over these years I've went from 330 to 390. As I turned 30 recently I'm really starting to think more about longevity, health and athleticism over strength. Setting pr's has finally taken a back burner as it no longer excites me, but cardio and conditioning based goals do. Despite a recent doctor visit and blood work check coming back with an all clear on the health department I know some things need to change or I will have problems sooner then later.

I've had very limited success with losing weight in the past. Occasionally spending 6 months at a time trying to lose some weight only gaining it back very quickly after stopping eating cleanly. When trying to lose weight I typically eat a pretty bland diet. Chicken and rice mostly with some other things mixed in, greek yogurt, fruit, nuts, protein bars, and I exclusively drink water. But even when eating at a extreme deficit sometimes the scale just doesnt move. The other old saying, calories are king, doesnt seem to always hold true for me. Despite using BMR calorie calculators, eating a deficit doesnt always seem to work.

So in short. I dont know what exactly I'm asking for. Just some advice or help?

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Day 1? Starting your weight loss journey on Wednesday, 22 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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PCOS weight loss advice? I have no control over my weight loss anymore

(obligatory I am not a native speaker so please don't judge)

Dear women of reddit who have pcos and have successfully lost weight, what is your secret?

I'm F23 and I started my weight loss journey in april 2019. My starting weight was 77kgs/170lbs (I'm 163cm/ 5'4 short) and I went down to 70kgs/154lbs in a year. It's not a lot and most people didn't even notice a difference, but I was happy about every kilo I lost. My weight goal is around 55kgs/121lbs, but for my insurence to cover a surgery I want, I need to be below 65kgs/143lbs. However, since this april nothing changes.

During quarantine, I worked out at home and went for walks several times a week. Ever since the gyms opened 2 months ago, I work out at least 4 times a week. I usually do around 50 minutes of weight lifting and 30 - 40 minutes of cardio as well, crosstrainer or running depending on my mood and biking to the gym and back home.

I count my calories and eat around 1400 calories a day, eat mostly low carb, never snack or drink anything besides water and coffee. My diet is not perfect and sometimes I slip up and eat a little more carbs, but I try my best to follow my diet plan and cook for myself. I have 1 or 2 cheat days per month, but even on those days I pay attention to how much I eat and I never go over 2000 calories. I've also tried intermittent fasting for a few weeks, but because of my job and my life style, it wasn't sustainable.

When I was younger, I tried different life styles as well, for example paleo, vegeterian and vegan too. Paleo helped me as much as low carb does, nothing changed. While I was a vegeterian and later vegan, I rapidly started gaining weight.

At this point I am running out of ideas. I went to my doctor today to see if my hormons are still all over the place. Hopefully, I can get some medication.

Is there anything else I can try? What helped you lose weight?

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Any servers here?

I was always told that eating late at night is bad for you. Well, I’m a server. I don’t get home til after 10:30 at most days. I don’t really have time to eat at work and I’ve tried not eating that late but I leave for work at 3:30. I’m so hungry by the time work is over (it’s a huge restaurant so according to my app I’m regularly burning 600-1000+ cals a day) and it leads to binging eventually. I guess my question is: if you’ve had success with weight loss as a server, what does your eating schedule look like? And what do you eat late at night? I try to keep it lighter and use lunch as my biggest meal but I still have it in my head that eating so late is stalling my weight loss.

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What do you wish you had started right from the beginning of your weight loss journey?

Long story short, I am finally in a position where I have nothing to focus on except my health and weight.

My situation is: I am 130kg, I need to lose at least 50kg but ideally 60-70kg. I am 179cm, female. I have severe exercise-induced asthma, which quite often impacts how intense I can go, and my knees are quite bad from holding all this weight for the last few years, so I need low impact exercise that also won't trigger my asthma too badly. I occasionally do half an hour of yoga here and there too. I have an exercise bike but I struggle to do more than 5 minutes at a time right now. Is walking the best exercise I can do at this point?

I'd love to hear what you wish you had begun when you first started, whether that be drinking more water, cutting carbs immediately, buying good work out clothes, anything at all that you wish you started right from the beginning :)

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Starting my journey to a healthy weight...plus So Many Questions

Incoming wall of text...

I'm a 37y/o F, 5'8" and currently 192lbs. I want to get down to around 154lbs, but will pay attention to my body and how I feel and stop/carry on as appropriate.

I've gradually put on the weight over the last 12 years, but it really came on after the birth of my first child six years ago. Looking back, the Husband and I suspect that I had PND from about a year after tiny human #1 was born and I ate my feelings. There was a lot of angry eating. There was a lot of sleep deprivation induced eating (#1 did not sleep until she was nearly 18 months old - instead she used me as a milk vending machine alllllll night every night). There was also a lot of eating what I wanted when I wanted as I felt like I would somehow be missing out - the thought of not eating the chocolate/crisps/bread and butter/sausage roll etc etc etc made me feel really resentful. I still struggle to pinpoint why I feel like this - at no point in my life have I suffered deprivation or gone hungry. The only thing I can point to is that we spent almost a decade overseas, living in places where food variety was sometimes very limited and we could not get a lot of things (think no yoghurt, cheese, cream, fish, convenience food, alcohol, varied fruit and veg....) so when we could get those things, we got them straight away as we didn't know when we would next see them again.

Not the case now though, so I've got to just get over the ridiculous feeling that by not having exactly what I want when I want, whether or not I am actually hungry, I'm somehow at a disadvantage.

I'm now 8 months post partum from tiny human #2 and so far am doing good in terms of my mental health (covid clusterduck aside). I am also a stone lighter than when I conceived #2. Whilst my sleep isn't great (#2 currently snuggled on my chest after teething induced wake up number 3 of the night) I am not reliant on sugar and caffeine to get me through the day. The Husband is keeping a very close eye on me and we raised my previous struggle with the relevant health care peeps.

I feel frustrated that I haven't fully used the last 8 months to really shed weight. I could blame lockdown, heightened anxiety (I tend towards anxious at the best of times) etc but the truth is that I've just enjoyed indulging. I've baked with the tiny humans, taken time to cook some great meals and eaten what I've fancied. My portion control is pretty awful, I can feel myself slipping back into old habits of angry, resentful eating and eating for the sake of it.

I refuse to do that.

I've worked out my TDEE and I think a calorie intake of 1550 is about right for a sustainable weight loss. I have all the questions about this though -

I'd appreciate input on how to judge activity levels. I'm not really sure how to factor exercise in - I out myself down as lightly active. I am establishing a habit of rowing 5/6km 3 times per week, I walk 5-6km a few times a week (normally involves pushing a pushchair up some pretty major hills) and I'm hoping to start swimming again once pools reopen. This will probably be once a week at first, and I'll do around 1.25km in around 40 minutes. I'm also going to get back into lifting (more in this further down). However I also have reasonably sedentary days and spend a fair bit of time sat with a baby on me.

This leads me onto my next TDEE question - as above I'm 8 months post partum and am still breastfeeding at what I'd describe as a significant level (stares at gargantuan gannet baby). I've no idea if this alters anything when it comes to calorie intake/deficit - any advice?

As mentioned above, I'm also going to start lifting again. I lifted prior to my pregnancy but very half heartedly. I started again at six week PP and was really getting into the swing of it when I injured my wrist. Covid meant I did not want to see anyone so I've instead stopped lifting and let it heal. It is now fully ok and I will start again at the end of this week (whilst I can row around my kids and naps, Husband has requested that I lift when he is there to spot/control tiny humans). I'm not talking huge weights - bench 30kg, deadlift 60kg etc but I don't know if or how I should factor this in once I start up again. The Husband keeps saying "protein" to me but I'm looking for slightly more constructive diet advice!

Diet advice. Dinners are good, I meal plan a week at a time so know what we are eating each day and we eat a good variety of all home cooked food. Working on packing more veg in and need to control those portions, but dinners are sorted. However I struggle to think of healthy, filling, preferably protein rich lower carb breakfast and lunch ideas. This is complicated by the fact that I don't have a huge amount of time to either prepare or eat these two meals - I'm trying to juggle my own needs with those of TH #1 & #2. So, any suggestions or resources which provide realistic meal ideas (that can either be prepared in advance or that don't need much prep) would be appreciated.

Last question - I want to work on liking myself more. I am quick to see the negative and rarely look at the positives about myself (the Husband assures me there are some). I don't buy myself things, I make do with ratty clothing and I don't make time to do the things I enjoy. This links in directly to my emotional eating.

Any tips on how I actually do the liking myself are much appreciated. I have made baby steps - for instance I've known for a while that something is up with my hearing. For a while, read a decade. For the first time I've been willing to admit it, I've done something about it and I have an assessment soon. Rather than feel embarrassed, I actually feel excited that I might get hearing aids or some sort of treatment because I DESERVE TO HAVE THIS FIXED. That is a big thing for me.

I'm hoping I can make real progress before I go back to work in November (I am on maternity leave until then). I want to have properly established healthy exercise and food habits by then so that going back into a desk job where, post covid there was always copious amounts of cake around, derails everything.

If I feel brave I may do starting pics.

TLDR: want advice on activity levels and TDEE, effect if any of weightlifting on TDEE and whether I should make allowances for breastfeeding, food help and how do I like me again?

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After 6 very successfull months of diet and exercise, I'm getting cravings again, becoming lazy and gaining weight. HELP PLEASE!

I (F/28) started with my weight loss journey on January of this year. I was 132 pounds (at 5"3) and I wanted to lose at least 10 pounds and tone up. So, I started changing my diet, doing CICO, doing intermittent fasting and, the biggest change of them all, started exercising! I went from being a total couch potato for the last 27 years to finally enjoying exercise and doing things like weight lifting, calisthenics, running, strenuous walking, hiking and so, so much yoga!

So, naturally, the pounds started melting away. I was in heaven. From January to June I lost the 10 pounds I wanted and more! My lowest weight was 117, and I was feeling super confident, fit, healthy, sexy and more beautiful than ever. I truly felt more alive.

But! Well... since late June I have been slacking. This period was hectic for me: end of term exams at college, a new (and very exciting) job as a public figure (news anchor) and, with that, a change in my routine. I tried to keep up with my habits, but I started craving more sweets and carbs and fatty things. I guess stress and the pressure of those things started taking a toll. Plus, I struggled to find time to work out and when I did, it wasn't nearly as long or as disciplined as it was.

The last couple of weeks I've been finally catching up with sleep and organizing my life work and college-wise, but the cravings persist and I can't muster the will to work out as hard as I used to, or as usually. These days all I want to do is some yoga, maybe some weights, but then I get bored or tired and change gears. I have also been going over my allotted calories by 300cals a day, give or take.

So, well, I´m back at 123 as of today :( and I'm so sad. I'm so frustrated, too... but I always feel so hungry. I'm always craving cheese or bread or candy or hot cocoa or yogurt with tonsss of sugary fruits (grapes, strawberries, bananas). I feel bloated, and I'm getting my belly back!!! It´s so infuriating!!! I worked so hard to get to where I wanted to and in less than 1 month, I've already gained 6 pounds!!!!!! In my tiny frame, it is very visible :( It might be water weight, but still, when I weighed today my confidence just plummeted L

I'm afraid that I'll lose control of myself and go back to where I was. I know that probably won't happen ´cus I won't allow myself, but I really want to be as disciplined and excited about my health as I used to be :(

Do you have any tips to get back on track? I'm so sad and disappointed at myself rn. :(

TL; DR: After 5 months of successfully losing weight (14 pounds down) I have become lazy and I'm craving unhealthy food constantly. I've already gained 6 pounds in 1 month :( and I need help getting back on track!

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