Stuck at 40 pounds.. help

Hey everyone! This subreddit has been so helpful/supportive during my weight loss journey. I began in January and lost my goal weight of 30 pounds!!!! My next goal was 40 and I achieved that goal by May! When I lost 40 (146 pounds), I only kept that number for about a week and then it went to 150.

The only problem is that I have been STUCK at 150 (151ish) pounds since end May. It’s like my body literally said no to losing more weight. I am doing everything the same (except for 1-2 weekends where I was celebrating my recent engagement 😀😀)

SW: 186 CW: 150 GW: 135-140 Height: 4’10”

Is there anything that I can do? I have been running a lot, counting my calories, staying away from carbs, and doing a weight workout about 2-3 days a week.

I hate being stuck in this rut!!

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Day 1? Starting your weight loss journey on Friday, 31 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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I'm finally losing belly fat!

To preface, I am female, 21 years old (yesterday was my birthday!) my starting weight was 85kg, current weight is 61kg and goal weight is 55kg. Edit: forgot to add my height: 163cm!

It took long enough, but as soon as I stopped stressing about maintaining a certain deficit, an exercise routine and got my anxiety and life in control, I am finally losing the belly fat. In other words, STOP STRESSING. Stress causes cortisol to release which makes it harder to lose belly fat. I know it's not that easy, but you can start with small actions like trying to meditate and eating only a little under your daily burned calories. With the latter it helps to have a fitbit or something similar, because some days I burn 1800kcals and sometimes close to 3000. And even with that I'm not super strict, some days I go a bit over the calories I burned and that's fine. I was one of those people who stressed about the scale and everything else, but as soon as I started to weigh only once a week or less, I got into a really good mental space about it. I have battled against my mind for so long, but once I started working with it and meditating, my anxiety has diminished greatly. It's a long road, I know, I was battling against mental illness for over 6 years before I got to a good place. It also took me 3 years to even consider losing the weight I gained from my first medication, and once I did, I was committed because it came from within. I haven't actually lost any cm on other parts of my body in a while, nor have I dropped massive amounts of weight since the belly fat started to reduce, but I just know that not being stressed out constantly is the reason that's the place all the fat is coming off from. And also because I am on the last stretch of my weight loss to be truthful. With exercise, listen. I love exercise, but also sometimes I just don't feel like doing exercise. And that's fine. On those days I let myself rest so I can have all the energy to do it on other days. And I've been eating pretty much intuitively, and towards the end of the day I count the calories. Surprise surprise, more often than not I am on a deficit. And if I'm not, a simple walk can help minimize the damage. I'm happy, I'm stress-free, and my belly fat is going away. I wish I had more advice on how to live life stress free, but its up to you to figure out what makes your life happy. I can't tell it to you, unfortunately. And also, my first year of vocational school is coming up, who knows what kind of stress that is going to bring. Life takes you where it takes you. Trust the process.

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I did it. I lost weight.

[13F] I've recently started working towards losing approximately 70 pounds and then I went on vacation and I was afraid that I wouldn't have lost any weight since then because I didn't eat the healthiest on vacation. Today I decided to weigh myself and I lost weight. It's not a lot but knowing that I'm capable of losing weight makes me so happy. I'm not comfortable sharing my weight loss with most people so I figured I'd share it here. I started watching my calories and I would essentially speed walk on the treadmill for about an hour everyday. I'm sorry if I'm rambling a bit in this post, it's 3 am here and I'm tired.

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Increasing my daily calorie intake, will this help with weight loss?

Hey all, over the last few weeks I've noticed I've started becoming more and more hungry, at this point I've lost around 18kgs, although I have not weighed myself in nearly 2 months so that number may not be accurate. I am 22 years old, a male, 187cm and around 120kgs. I exercise late at night after I finish work (around 10-11pm).

When I started my weight loss journey, as with a lot of people they start off low with their calorie intake, and I was eating roughly 1200-1400 calories a day, however in the long run obviously this isn't sustainable and I knew I would have to make an increase to this eventually, so I'm now trying to increase my daily intake to somewhere around 1800-2000 calories.

I've used a TDEE calculator, and it says my maintenance calories would be roughly 3500 calories a day, now obviously I don't really want to be eating up around the 3000 calorie mark as I don't think this is necessary nor sustainable, however I just wanted some of your guys advice as to whether eating around 2000 calories a day will still help me lose weight. I will also add that my daily exercise consists of being at home during the day, going to an office job at night, and then going to the gym at night with a focus lifting weights and a light walk at the end of the session. My fitbit tells me that I burn around 3500 calories a day including my BMR and the exercise I do.

Any help is greatly appreciated.

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Doc wants me to go Vegan...

The title pretty much sums this one up.

I’ve been doing very well on a CICO diet, and have lost over 15 pounds thus far with 5lbs to goal weight.

That being said I’m still having some mild blood pressure issues. I am within a healthy BMI, (5’ 3” w/130lb trend) and eat very well with minimal salt intake. I run between 12 to 15 miles a week and eat gluten free and whole foods.

My cardiologist wants me to experiment with going vegan for a few weeks. This will be a huge adjustment for me because I eat quite a bit of meat. I primarily eat turkey, chicken and fresh caught fish. I also love me some eggs and yogurt. I am gluten-free by necessity.

Anyways, I’m a little worried about the switch to a higher carb diet. Yes I am aware that I can get plenty of protein eating plant-based but it just doesn’t measure up to what I get eating animal products.

Anyways, I’m looking here to see if anyone has switched diets this dramatically mid weight loss journey. Or, if anyone has any tips or tricks. My fridge is stocked with high protein veggies, tofu nuts, and leafy greens. What else can I do?

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UPDATE: Took me 2 kids to look the way I always envisioned myself. (Dammit, it's another long one)

Hi everyone,

I was here 6 months ago where I posted a history of my weightloss. It can be found here if you're interested with pics and all that.

TLDR: Lost all the weight by doing CICO and without exercise, progress photos in previous thread. Kept diet the same and added in 100% bodyweight workout regimen and later jogging, and completely transformed. Pics below

2 months after I posted my original progress, the world turned upside down. It's quarantine time and I got 2 kids at home, one of whom is a remote learning Kindergartner and the other is a toddler. I have to work from home while managing them and the household, and my husband continues to go into work. It was not ideal by any means (I learned that I am a shit teacher, motivator, and seriously remote learning can go straight to hell), BUT, I also found myself without having to commute, get ready for anything (which gave me an extra 3 hours I didn't have before). With proper planning, an hour of quiet time when the toddler naps and my older daughter needs a break, I found my opportunity to finally dedicate to some fitness goals. I had nothing particular in mind, I just wanted to stop being so mushy everywhere.

At the beginning of the pandemic, I started noticing an emergence of at home, minimal/no equipment (later, the no equipment portion completely exploded) workouts on Instagram. This was right up my alley! I remember from my CrossFit days where interval/cross training was a big part of, I did not need a lot of time to get the heart rate

I aimed at 20-30 minute routines, scaled where I needed to (but made sure I'm always challenged), used only my body. My goal was to get to 5 workouts a week (3 on 1 off, 2 on 1 off), but it felt so good to get my body after being sedentary for so long, I stopped relying on a schedule and just listened to my body. I only take rest days if I feel run down or like I need one. (I took 4 this month so far) After about a month, I added jogging as well (originally, the jogs started off as walks to make sure I get 10K steps that day, but then I realized jogging would get me those steps faster haha). I started jogging several times a week and sometimes I would do 2 workouts a day - I really enjoy them!

In 4 months time, I completely transformed my body and only lost about 5lbs of fat. Crazy. I do not recognize myself at all. I have never looked like this and I never imagined that I could. To have a visible 6 pack and sculpted arms? Especially as a mom of 2.

More importantly, there's been a huge shift within me, where moving my body and working through those hard reps no longer became something I am forced to do. I used to think that I NEEDED to do CrossFit (or any structured class), because if I didn't have someone cheering me on or make me do the workout then I wouldn't do it. It's funny because about roughly a month leading up to me finally starting, I was plagued with indecision and fear about not working out the 'right way' or using the 'wrong muscle groups' until I finally just stopped planning for it and started doing it. One day led to the next and I just kept finding new workouts to keep things interesting and it became part of my day.

Showing up for myself in this way made me so much happier. Yes, the physical changes I saw constantly (newbie gains are fast/easy) were validating, but more importantly, I realized that I'm happier because for the first time I was really keeping the promises I made to myself. And the reason my weight loss/fitness issues before were so big was because it was a physical symptom of me giving up on myself and not doing the thing that I said I would do. I will not let it happen again.

Next steps would be to add weights to my routine. I think I'd like to build more muscle and get a toned lower body look. I know that the only way to do that is to build muscle. My lower body has more fat in it and while I'm not sure I "need" to lose more fat, I know for sure building muscle will recomp my body more. Overall, I'm happy with my results so far. I am also very realistic about my body - I'm 37, I have two kids and some loose skin as well as more fat in my butt and thighs, so I think I can only take myself so far without plastic surgery. And I'm perfectly ok with that too :)

4 month recomposition, only 5lbs total fat loss month to month progress Day 1 of a fitness competition I entered 3 weeks ago 10 years in the making

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