NSV - I got a different point of view, and realized I'm no longer huge.

We've all been there. We lose weight, look in the mirror and despite what the scale says and how the clothes fit, we still see our old fat selves. I am 5'2" and used to be 220 lbs. I am currently in upper 150s, and while I can see some changes in the mirror, I still feel like I look like that obese woman I used to be. I still have no perspective of what I look like compared to other people of a similar size. This has been made even worse by being home since march and not seeing anyone else.

Last week I installed some new security cameras around my house and while looking through the captured footage, I was struck still. I almost didn't recognize the person they captured walking around my property. That woman wasn't huge. She was actually pretty average sized. She moved around as if she is comfortable in her skin. I mean... http://imgur.com/a/yc4jP2J

This was such a HUGE revelation for me. While I knew all this intellectually based on data, it took seeing myself from a completely different point of view that I'm not used to seeing myself from for the weight loss to sink in. Now when I look in the mirror I don't see 220 lb me any more, I see the woman who was effortlessly hauling the very full yardwaste barrel across the yard on trash day. And she is so much skinnier than the old me. I still have a ways to go, but I'm just about 20 lbs from a normal BMI and I am finally starting to feel like it is possible to get to a weight where Im not just healthy but where I actually look good.

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from loseit - Lose the Fat https://ift.tt/33GOYrN

how hungry should you be on calorie deficit?

According to the calorie calculator (https://www.freedieting.com/calorie-calculator), I should be eating less than 1,200 calories (and under 1,000 for "extreme fat loss"). I am a very petite woman (160cm, 52-56kg) and currently am extremely sedentary & cannot work out due to health concerns. Per suggestions by various websites/apps (including MFP), I've been trying to consume 1,200 calories/day while intermittent fasting (from noon to 8 PM) but I keep finding myself eating spoonfuls of food past midnight that I prepared for the next day.

I'm not sure if I should push back my eating window, as I do get hungry before my eating window starts at noon. I'm also not sure if it's because of *what* I eat --I try to maximize the volume of what I eat by eating whole fruits/veggies and food that are high in protein (my go-to food are chicken breast, Greek yogurt, oatmeal with zucchini, tomatoes, etc.) So now I'm wondering if it's a problem with how much I'm eating, or if I'm supposed to feel a bit hungry on weight loss. Any thoughts??

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Put in on the calendar 🗓️

I started my weightless journey in June and have lost 11 pounds since then! You all are right: CICO is simple, but not easy. One of my friends has been trying to get me to do an MLM weight loss program. I made an agreement with myself that it I wouldn't give in to the expensive scheme until I gave CICO solid chance. It's working so far!

I am trying to lose the recommended one pound per week. As you all know, that feels absurdly slow, especially when the scale is showing water weight fluctuations. 🙄

🗓️ At the beginning, I counted out every five weeks and added an event to my calendar to help me visualize my goal. The title includes how much I plan to lose and which weight I'll be at. It gives me hope, especially while living in perpetual Groundhog's Day where I forget which day/month it is.

When I'm about to beat myself up for only having lost three pounds during this five week period, I can look at my calendar and see that I still have two weeks until my goal. When I think I'll never be the size I want, I can look at my calendar and see that I'll be almost there by Christmas! (Which also means that 2020 will eventually come to an end!) When I want to eat more ice cream than my budget allows because I'm grumpy, I remember that the ice cream is not worth missing my goal (and that I should probably just go to bed).

CICO and losing one pound a week might feel painstakingly slow, but it's predictable. It feels good to be able to plan something positive right now! 😀

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Day 1? Starting your weight loss journey on Saturday, 08 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.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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Extremely frustrated at losing weight loss momentum but trying to stay positive

Last year I hit a wall at work, it was my second year as an attorney and I just was overwhelmed and stressed, literally could not have felt worse. I decided I had to change that though, and a coworker suggested I try Soul Cycle, which I initially dismissed due to the cult-y vibe I’ve always gotten from them.

To my surprise, I loved it (we also tried Rumble and Orange Theory, but Soul stuck)! I got really into it and it made a HUGE difference. Not just the weight loss, but I believe in buying into things if you’re going to bother doing it and the whole good vibes and pump up aspect of the classes helped enormously with work. Between November 2019 and March 2029 I lost 15 lbs, going from 160 to 145 (I’m 5’4, 160 is overweight but 145 is not bad. Ideally I’d be 135-140 but it’s more size for me). Clothes were fitting better and overall I just felt like finally I’d found an exercise program that worked for me.

Then bam. COVID. Obviously all the gyms and classes closed, and I kept debating and debating a Peloton, but didn’t want to commit to such an expensive purchase. Kept thinking that things would ease up and the gyms would reopen. But then my local Soul announced it wouldn’t be reopening. So I caved, I bought the peloton. At this point I had been staying with my parents or ordering out a ton due to trying to avoid the grocery store (I know, I know). I had ballooned to 167. Thats the heaviest I’ve ever been in my life. I was really excited to get back on my grind, not just with the Peloton but also with my food choices.

Two days after ordering the Peloton I went horseback riding and got thrown off the horse. I got up but it was the most pain of my life - which makes sense because it turns out I shattered my L1 vertebrae. So now, here I am, on bedrest, literally unable to do anything in terms of exercise, I can’t even sit right now. I’m able to take 10-15 minute walks now which is great, but the pain is honestly crazy. As yet the fracture is stable so I do not need surgery, but that could change. The chance I could destabilize it is real, so I am taking the bedrest orders so seriously. I’m coming up on the fifth week of this. Recovery as a whole will be months.

So I’m back at my parents, I can’t get to the kitchen or cook so I’m eating all my meals in bed, my parents have been great about cooking and taking care of me, but it’s still a really shit situation. I have to be positive in front of everyone just because that’s who I am, but ultimately I’m just really frustrated. I finally got in a grove after years of extreme weight loss due to illness followed by ballooning back up. With SoulCycle I felt like my weight loss was healthy and in my hands, plus I loved it. I was hoping Peloton would be the same. But now I’m looking to a recovery that could keep me from really exercising til January.

But - I have a glimmer of hope. It’s hard to know what I weigh because when I get out of bed I have to wear a brace, but with the brace on, I’m 162 lbs. I think I’ve lost about 5/6 lbs while on bedrest. Probably partially stress but it’s almost entirely portion control! I have practically no access to food without my parents (I can’t get down to the kitchen but it’s really painful) and my mom has been super supportive of helping me not snack and be mindful of portion sizes.

So I am frustrated. It’s hard being sidelined like this and between quarantine which feels like it’ll never end and this injury, which also feels like it’ll never end, I’m just feeling so defeated. But I am trying my absolute hardest to hold onto my little 5 lb victory! It’s not nothing! And it does show that food has the biggest impact on weight, rather than just exercise.

I’m hoping someone else has a similar story or even ideas of how to stay on track from bed. I am overweight right now, ignoring the numbers I can feel it, and I’m aiming for 135 - 140. I don’t know if I can do it from bed but I’m going to try!

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Trouble progressing

So my weight loss journey started about a week ago, largely due to the overwhelming support on my first post - thanks people here at r/loseit. I’m hitting a couple of road blocks at the moment and I figured I would ask here. So the first problem I faced was when I tried to give up sugar for a day. I was sure to eat everything else, toast, meats, and a salad to take things slow, but during my Chinese studies my arms and hands started to shake uncontrollably and my vision was slightly off. I got an orange and my body slowly went back to normal, but that state is kind of worrying to me. My second disruption is even starting the physical side of things. I can’t seem to even get myself to take a walk, and I think I beat myself up over it, which doesn’t help. I’ve also been struggling with swinging motivation throughout my day. Does anyone have some solutions to one or more of these problems?

Thanks

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

Need advice bad

Hi I’m a 6’3 male and 19 years of age, theses past few months I have been grinding my butt off, I’ve been working out 5 days week for almost 6 months now, I went from 210 to 163 at my lowest, with the first few months of 2020 I would weight train, but due to recent events I had to build myself a pull up bar and have been working on that almost everyday (while doing other body weight stuff like push ups and dips) and as of recently I’ve been adding cardio to my workout, about a mile everyday.

While at 165 (6’3 m) I noticed that my stubborn fat was still very much there, as I was taking in less than 1500 calories a day at the start of my weight loss Journey, I started to ask myself if I should now be focusing on gaining muscle by having a higher caloric intake, after a month and some change of clean bulking I’m at 168 and have seen some results.

As I was going through my phone and doing research I found this r/ and would love for my question. I’m very worried that if I stick with this plan of taking in more calories my stubborn fat will be more profound at the end of my clean bulk, is that something to be worried about even though I have a low amount of muscle?

Any advice or comments??

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