The hardest part about starting weight loss is the food.

I know I know. The title may be the most obvious sentence you've ever heard. But hear me out.

I am trying to start losing weight. I'm (m/23/145kg) at a loss of where to even begin when It comes to food. I do like to cook but with everyone and their mother (literally) having a website dedicated to recipes I don't even know where to start. So many recipes to choose from it's overwhelming. I wish there was just some option for easy but healthy recipes. Hell not even recipes. Just how to make healthy food taste good. Having so many options for new food is just so overwhelming. I will eat whatever is put in front of me (probably part of the probelm) and love to cook but, I mean, geez.

submitted by /u/Squidden
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3g7USWn

Day 1? Starting your weight loss journey on Tuesday, 28 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!

submitted by /u/AutoModerator
[link] [comments]

from loseit - Lose the Fat https://ift.tt/30SPQa3

Question about body measurements

When talking about getting on the scales, something I’ve heard a lot, both here and elsewhere, is that around 1.5 pounds a week is a healthy pace for weight loss on average. Any more than that and it’s probably not super sustainable in the long run. I know of course that every body is different, but this seems a relatively popular logic.

The question I had was about applying this same type of logic to body measurements - in other words: is there an average amount of “inches lost” that can be considered a good pace?

I assume of course that if you have a higher bodyfat percentage, you have more inches to loose, so it would presumably have to be a rolling scale, maybe to the point where something like this isn’t possible, but I was just curious what other people found in their own health journeys, when it came to the “pace of inch-loss”.

Personally (m27), over a couple of years, I’ve dropped from 19 to 17 stone, but there have been many setbacks and plateaus in that time, and I only started body measurements 6 weeks ago when I signed up for the Jo Wicks 90 day plan. 6 weeks in, I’ve dropped 4 pounds to 16.10, but I’ve shifted from a 45.5 chest to a 42, same for waist, and a 44.5 hips to a 42. I’ve also gained about an inch and a half on my arms and roughly maintained on my legs.

How does that kind of pace compare to everyone else? Obviously, body measurements have a significant margin of error, but that’s roughly 3.5 inches in 6 weeks, or just a smidge under 0.6 inches per week.

As I say, I’m not trying to establish a hard and fast rule here, just curious?

submitted by /u/cronnyberg
[link] [comments]

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

Question about my body when losing weight.

Hey everyone. So I turned 17 19 days ago and I’m a male who’s 5ft8.

I finally started my weight loss journey on the 16th of June as I wasn’t happy with how I looked and I wanted to look the best version of myself, especially for my mental health.

From June 16th-5th of July I was doing a minimum of 10,000 steps a day as well as 3 meals per day.

After this I was still probably having 3 meals a day until around the 13th of July where my sleep schedule was ruined (and still is ruined lol, although I had breakfast today as it was weigh-in day) therefore I was missing breakfast so now I eat two meals a day.

From the first 3 weeks I was doing 10,000 steps as well as 3 meals a day which in the end gave me a loss of 7.496lbs.

The next 3 weeks I have not been doing 10,000 steps, which at first was an experiment to see how much I’d lose but now I’m just going to do walks whenever I want to instead of doing it everyday, for now anyways.

Anyways during the past 3 weeks I haven’t been doing 10,000 steps and the past 2 weeks I have usually been having 2 meals instead of 3 a day.

In the end I lost 7.073lbs.

At the beginning of this journey I was 163.142lbs and I have now gone down to 148.592lbs in the space of 6 weeks.

Now I’m very happy with the progress, as in mentally I feel I’m in a better place now and I’m not thinking to myself that I’ve wasted this whole amount of time I’ve had to do nothing, since I’m doing something now.

However looks wise I still have belly fat and my face is still quite chubby, I’m not slim at all basically, which is fine since I’m still losing weight but how much weight do I have to lose so I can lose the belly fat?

I’ve lost 14.569lbs and I suppose I’ve lost weight somewhere but I just don’t see where I have, and I understand that you look at yourself in the mirror everyday so you won’t always see it, but I really really want to lose my chubbiness in the face as well as my belly fat, and my thigh fat.

So if anyone can tell me please: I’m a male, 17, 5ft8, went from 163.142lbs-148.592lbs which was a loss of 14.569lbs.

How much more do I need to lose, to lose my belly fat, thigh fat and chubbiness in the face?

Thank you to whoever has read this far.

submitted by /u/0161ugetme
[link] [comments]

from loseit - Lose the Fat https://ift.tt/330yNp2

Weight loss slowing down and weight fluctuations?

Hi! 22F, 5’2, currently at 138lbs. I’ve lost about 10 lbs since the beginning of June which I know isn’t a lot and it’s quite slow compared to the other people on this sub. It’s because I’ve been focusing more on my relationship with food rather than a quick weight loss. I used to lose weight pretty quickly but I would probably only eat 500 calories in a day and binge the next month, aka yoyo dieting, now I wanna avoid that.

The thing is, my weight loss has been slowing down. I was losing around 1.5 lbs per week, but recently my weight has been fluctuating from 138-140 lbs. I’m quite desperate to get down to 135 lbs at this point (for a normal BMI) and just do my 500 calorie diet :( It’s just weird for me that I recorded my lowest weight at 137.5 lbs a few days ago, and then two days later I was back at 139 lbs. I don’t know if it was a fluke in the weighing scale because I have been counting my calories consistently, measuring three times consecutively to make sure I get the correct measurements. How do I know what my true weight really is? And why does it seem like my weight loss is slowing down (I can’t seem to move on from the 138-140 lb range).

For reference, I eat 1,200 calories a day but eat 1,300 on days when I exercise (1-2 times a week). My TDEE is around 1,600 calories. I would really appreciate some help or just encouraging statements because I can’t stop thinking about just restricting myself back to 500 calories/day until I achieve my goal weight :(

submitted by /u/corposlave
[link] [comments]

from loseit - Lose the Fat https://ift.tt/307TUnI

Good intro fitness program for a woman in her 20s?

Hey all. Several months ago I posted on r/loseit and got some really good advice for my cousin who's not really on reddit but to whom I extolled the virtues of the wisdom to be had on here, and she was really really interested.

She learned some good techniques (like CICO) for weight loss, but she really wants to step up her fitness game now, and as I only really know the male/bodybuilding side of things, am not able to help much.

She's looking to slim down in the thigh/leg/glute area. She's doing really well on diet (~1700 calories a day, eating really good, whole foods, etc.) but the female exercise regimens on YouTube seem to be contradictory (Do cardio! Don't do cardio!!) or oftentimes too simple. She tried signing up for an online fitness program through a pretty reputable podcast but had no clue what to do- I took one look at the thing, full of Arnold presses and trap shrugs and grids of routines per day and could not blame her in the least.

What would be tremendously helpful would be _some_ reliable, approachable, well-explained and laid out program for her, something for women with her goals in mind that's intelligently and clearly structured.

Now, I hate to throw a wrench into things, but she's really limited in equipment right now due to Covid, so at most it should only require resistance bands, some dumbbells, etc., you know, stuff in the ~$50 price (and ~50 cubic inch!) range. Also jumping/plyo activities would be an issue as she lives on the third floor of her building and can often only workout nights.

Anyway, thanks so much in advance. Reddit has been pretty damn helpful in the past, figured you guys might come through for us again now!

submitted by /u/BigBrother700
[link] [comments]

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

How to deal with demotivation from the scale?

Hi all! I'm new here and I've decided to restart my weight loss journey after not taking it seriously these past few months. I'm doing CICO with a 1000 calorie deficit and walking about 10000 steps a day (I track calories and steps through my fitbit). I've been very diligent about logging everything I eat (no matter how small) for about a week now but i still haven't seen a difference on the scale.

For me its really demotivating to not be able to see my progress even though I know I've been doing everything right. I know I haven't seen progress because I'm a week out from my period (woo water weight!) but its still very demotivating to not see any results. Does anyone have any advice on how to stay motivated even when you don't see the number on the scale go down? Thanks!

submitted by /u/disneyfan12675
[link] [comments]

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