Saturday, August 1, 2020

In need of advice: weight loss plateau

Hi there. I am a 5’l” 20 year old woman who is around 155 lbs which puts me just under the obese category. My weight has fluctuated all my life but have mostly been on the heavier side. I do 20-30 minute HIIT workouts every day but am cutting this down due to injuries and muscle fatigue. I restrict calories to 1600 per day maximum but am not seeing much change in weight and as soon as I go over my limit I gain weight. I need advice on how to shift this fat and reach my goal weight of 112 lbs. I know this is achievable since I’ve been this weight before but this was due to basically starving myself and I don’t want to go down that route again. Any advice is very much appreciated!!

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Day1, it has to work this time.

So, new on reddit and here’s the story. Earlier this year I started a weight loss campaign based on walking and sub 1k calories a day, some working out in the woods. It worked like a charm and I went from 130kg to 110. This is where it all gets tricky. I don’t have all that much support around me and I’m struggling with depression. When those periods hit me, I surrender and lie down. Now it’s been 2 months and I’ve gained 5kgs which in itself boosts my depressive surrendering attitude. Now I need YOUR help. I need tips for short term results to keep me motivated. If i can reach 100kgs asap that would help me stay motivated. I’m willing to try exactly anything (including illegal methods) Iddno somehow I kinda think involving strangers on the internet would help me stay motivated. Much love! 115kg 179cm Sorry for wall of text, much love !

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Day 1? Starting your weight loss journey on Saturday, 01 August 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.

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

What I have come to learn during my weight loss journey...

My whole life I have struggled with fluctuating weight. I have always been very active with my job and sport but found myself ranging anywhere from 70 to 90kgs throughout the past 7 years (I’m 163cm). I tried every diet but it would never seem to stick or I would come to a standstill with my weight loss and give up. But for the first time ever at the age of 22 I have finally come to the realisation what I was doing was wrong and I wasn’t healthy.

Now I’m 4 months in and I’ve lost my sugar cravings for the first time in my life. I’m running and enjoying it as well as sticking to workouts. For the first time in my life I have stuck to a healthy diet for longer than two months and now I am doing it properly I finally have energy to get through my day and still workout after. And most importantly... I’m finally happy.

I don’t know why I have only now just taken these things in... maybe it’s because I’ve moved out of home away from my parents who were both obese and had poor eating habits. Maybe it’s just maturity, or maybe it’s because I’m now in a very physically demanding job where I can’t afford to be unfit or tired. But since I’ve come to the realisation I just had to put my thoughts out there, so if I had to tell my younger self anything... here it is.

  1. Don’t starve yourself by not eating, skipping meals or slashing your calories. You think you have a slow metabolism but in reality you are doing it to yourself. Don’t think just because others talk about living off 1200 calories a day that you should be able to. My TDEE is currently 2400... You were living off a deficit of 1200 calories. No wonder you were unable to control the cravings. You only need a deficit of 500 to loose weight.

  2. Don’t skip meals if you break your habits and have a chocolate bar or ‘unhealthy meal’... you are human and still make mistakes. Skipping your next meal is only going to leave you more hungry and you’ll just end up binging later that evening and feeling guilty.

  3. Popular diets like Keto might work for some, but you need to be able to keep that up as a lifestyle and for some people that is easier said then done. You need to be in it for the long haul, otherwise you’ll just put the weight straight back on once you start eating carbs again. Been there and done that.

  4. Scales and BMI can lie to you. Don’t be so caught up on the numbers of your weight. My ideal weight according to the BMI should be 62kg. And I know I will never reach this. When I realised 4 months ago I needed to change I had a BMI of 33 and weighed in at 90kg. I know from past experiences of I stepped on the scale right now there wouldn’t be too much of a change. But, I am replacing muscle with fat. I have no idea what I currently weigh, but In the mirror I see the best results of my life, I can fit back into clothes I wore when i was at 70kg and the physical demands of my job is so much easier. This is how I know I’m changing.

  5. A gym membership isn’t a guarantee that you will loose weight. It’s a great benefit but don’t think because you don’t have one you will not have as good success. Take advantage of the exercise and weight loss routines online that you can do at home. In fact I’ve had more success with sticking to these because after a long day of work the last think I want to do is drive to the gym. But I can always find enough motivation to workout at home. Don’t feel that you have to go the gym to loose weight.

  6. You can still eat the foods you love, sometimes you just need to make a few adjustments. I love scrambled eggs on toast but now I have it with whole grain bread every morning. I love pasta and rice but now i make it with brown rice and whole grain pasta. I can hardly taste the difference. I swap to pork mince instead of beef mince ect ect.

  7. You know what, it’s ok to have a ‘bad’ day. It’s ok to go out with friends and have a big pub dinner every so often. It’s ok go have a a few glasses of wine after a long day at work once in a while. We are all human and if we restrict ourselves from the things we enjoy too much we are more likely to binge. Please remember that things in moderation is ok. If you feel like a chocolate bar one day then just have the chocolate bar. If your flatmate brings home pizza then have some slices. This is what had stopped my bad binging is not fully cutting out everything.

I hope this helps even just one person out there who has been struggling with their weight. Also this has just been my experience and this is what works for me to keep sticking to my lifestyle change. Everyone is different.

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Friday, July 31, 2020

[Directory] Find your quests here! -

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.


Daily journal.

Interested in some side quests?

Community bulletin board!

Need some questing buddies?


If you are new to the sub, click here for our posting guidelines


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from loseit - Lose the Fat https://ift.tt/3fnbB6N

The first week of getting back on track is always the hardest.

I lost 15 pounds, took a break, then 10 pounds, took a break, lost 5, then took a break and now I’m trying to lose the last 20 pounds.

The first week after a break is always the hardest. I feel like I expect to see body changes right away and I get discouraged when I don’t even though I know this happens EVERY time. I feel so unmotivated and sad the first week, maybe 9 days, thinking I’m not losing weight and before you know it, 2-3 weeks in, I SEE IT! I see and feel the weight loss.

I just had to rant because I’m officially a week back into dieting and I am dropping this last 20 pounds. It’s so difficult starting for me because I just want to see results and it’s so funny because I know results will come if I stay consistent and it’s always an amazing feeling. Whenever I see and feel the difference I’m like, ‘wow, I’m so happy I started 3 weeks ago.’

Just had to let it off my chest. I’m super close to my goal weight and the gyms are open again so I’m ready. Just impatient Lol

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

Here’s my take on starting your weight loss journey

After yo-yo-ing back and fourth between a very restrictive diet and just binging, I realized that weight loss should be a lifestyle.

I’m pretty sure some people already know this, but I just wanted to share just in case.

Instead of going on a diet, it’s better to change your current diet and maintain it rather than doing big changes for short term results. If you want to stay at your GW, you can’t go back to your original lifestyle.

My advice: Start by changing one of two things. 1) limiting portion size. This way you can still eat the foods you love, but are also taking steps towards weight loss. Nothing drastic.

2) Swapping out unhealthy foods for healthier alternatives. Don’t go cold turkey, slowly swap out certain foods starting small.

3) exercise. However you choose to do it, just be active.

And that’s it! Pretty simple, but it took me a while to figure out that small long term changes were the way to go.

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