That feeling when someone notices your weight loss!

I just wanted to share I hope that's okay in this community. The last few months have been super stressful and I almost gave up but I powered through and I've managed to lose 8 kilos / 17.6lbs so far. I saw my coach today for the first time in 5 months and he said I looked like I'd lost a lot of weight and that I looked amazing and healthy and I've just been buzzing all day.

For those who will be curious, I mostly made better food choices, swapped stuff out for more fruit and veg etc and tried not to overeat. I reduced my portion size a little and came up with a list of healthy meals. I also just became more aware of what I was eating how it was affecting me as well as the time of day I ate. I also tried not to snack, I'm a serial snacker. I don't have a fast metabolism so I added some extra long dog walks and a bit of light exercise into the mix. So happy and I just wanted to share :)

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Need advice on how to maintain my diet while my friend doesn't stick to hers!

TL:DR I'm trying to lose weight but my best friend uses my house as her binge factory which screws with my very fresh outlook on eating.

Hey everybody! First time posting, but I've lurked here for many years while my weight slowly climbed to 180 in college (5'3 ish, 23F). It sucks to see, but I've accepted it as the natural consequence of having a really unhealthy relationship with food and with myself.

Either way, I promised myself I'd never get to 200. I carry my weight really well and most wouldn't guess I'm 180, but I'm teetering on an edge. Anyway, I've really started cracking on my "diet" and have been making some really amazing changes to my eating that I'm really proud of. It's been a struggle for years, and I finally feel like I'm learning how to have a healthy relationship with food.

So the problem. My best friend of 12 years is also overweight, and we have about the same amount to lose and actively talk about our relationships with food and our goals/ how we want to get there. We see each other a LOT as she's my only safe covid buddy, and for the most part, we encourage each other to make good choices, exercise, and be healthy overall.

However, while I've recently been riding this wave of excellent eating and occasional divine moments of fitness, she has not. Before you assume anything, I absolutely don't expect her to! Our weight loss journeys are separate, and we only want to support each other. The only problem is when she comes to my house (the only safe place for us to really be) she will order a bunch of food - chips, ice cream, chocolate, lots of alcohol - things I really love. Of course I eat them, I'm just an overgrown monkey with feelings and a long history of overeating out of boredom/comfort, but when I've had a great day of eating and I'm on track for my calorie limit and macros, it's so incredibly discouraging when I follow that up with an entire bag of flavor blasted goldfish.

We have joked (talked very seriously, but we laugh about it so it's a good time) that we enable each other's bad habits, and need to change that if we want to see each other as much as we do and still lose weight. I won't ask her to change her diet because I'm not a monster. But when I express to her that her binging at my house sucks me in (which is my fault, not hers) she expresses sympathy, acknowledges that she shouldn't be doing that anyway, but then continues to do it, and sometimes I feel like she encourages me to do the same.

I've started cooking large amounts of really healthy food and buying healthy snacks like carrots and grapes and shit and I tell her that what's in my fridge is as good as hers, but she still says, "let's get taco bell, or snacks, or two bottles of wine" and like.... I'm at a loss. I don't want to make her feel bad, but I NEED to lose this weight because I know I can. Help?? Has anyone dealt with this before? (Sorry for the long post)

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from loseit - Lose the Fat https://ift.tt/3gxYO2i

Day 1? Starting your weight loss journey on Thursday, 27 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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15/f - would i actually lose weight?

hey! first post on this sub :D. basically, i'm about 8lbs overweight (currently about 10st 8lbs, i'm only 5ft 4), i just want to know if this sounds like a good plan for weight loss. there will be a lot more info at the bottom! my meal plan is:

(10am) breakfast - strawberries and a banana OR strawberries and yogurt OR strawberries and walnuts OR go ahead bar (the fruity bakes one), all of these would be with a yakult :).

(1pm) lunch - noodles in a stir fry sauce (the little packets you can get), with vegetables and half a chicken breast OR homemade egg fried rice (2 eggs, 50g (dry weight) rice) with vegetables, i haven't figured out what else i want to take yet XD. today i'm having chicken noodle soup.

(6pm) dinner - dinner is usually something like chicken breast or beef in a spicy sauce or sweet sauce, vegetables, and rice. i really like korean food, so a lot of my dinners are recipes from a korean cooking page :) (i cook my own dinner). such as tonight, i'm having dakbokkeumtang and rice, and its already got some veggies in with it.

i don't really snack as i find it kills my appetite for my next meal, then i eat it anyway because i don't want to eat too late, and then i end up binging (this happens every time i eat when i'm not hungry, so i try to wait to feel hunger pangs between my meals). so, i really try to avoid any snacks. the reason i eat breakfast so late is because if i eat when i wake up (6am), i get super hungry, hungrier than if i just wait to have it later on, so if i eat during my first break at school at 10am, i'll be hungry enough for my lunch at 1pm.

i'm not currently in school actually, i've been homeschooled for about a year, but i'm going to a new school on the 7th of september. i've always been overweight and had a difficult relationship with food, going from eating under 600cals a day, to binging thousands (everyday, when i was a young child, up until i started secondary school, when the restriction started on and off until maybe 6 months ago, when i tried starting 'self recovery'). now, this time, i want to do this healthily, and maintain a good relationship with food. sorry for such a long post, but i really would appreciate any advice :D. i get a lot of anxiety about going outside , so going to school will be a huge step for me, but of course because of this, i won't be going to the gym. i'm hoping, once i go to school i'll gain confidence and maybe join some sort of club, which will increase my activity level.

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Am I eating too little?

First timer on this community, so let me start by saying that I appreciate the collective words of encouragement and advice that you all generously share here.

I've been trying to lose weight for as long as I can remember. I'm 35,F 160cm, weighing 69.5kg today.

After much self reflection I've concluded that consistency is key to losing weight and I tend to fall off the wagon easily, after just a few days of trying. Armed with this insight, I've restarted my weight loss journey this week. Picked IF because I've found it sustainable in the past. I do 16:8 most days, 20:4 twice a week, counting calories at 1200 which is the recommended cutting target according to the TDEE calculator.

My question is, am I eating too little? Some days with IF I fall just around the 1000 calorie mark. I feel fine, full, and I have energy to do my chores, work and light exercise, but I worry that eating too little will adversely affect my weight loss.

Thanks in advance for any advice you can give me.

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Weight loss strategy

I have always struggled with healthy, well-balanced meal plans because of my deep-seated dislike of cooking. Additionally, my lifestyle is the definition of sedentary, sitting at my desk at work or at home for most of the day. So what weight loss plan has a realistic chance of success for this working girl?

I present: the no cook EveryDayTheSame-Plan. It is literally what it sounds like: a collection of meals that I will eat every day. I can change the order, I can mix and match the ingredients but I will stop eating anything but those four meals. (I may change the meals every other week or every month, as I see fit, depending on how sick I am of the foods.)

Right now, I am on day 3 of 260. Exercise will play no planned role for now, I wish to focus on one area at a time. Here we go!

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Dealing with idiots

Okay... The term "idiot" is being harsh.

I just had a frustrating conversation with someone who firmly believes you can only lose weight by increasing your exercise.

Now let's be honest here, it bloody helps. The more you burn, the better your weight loss will be assuming you are consuming an appropriate amount of calories. However no matter how I phrased it, how much I tried to explain the laws of thermodynamics, cal in vs cal out, "you can't out run your fork" I was met with, "yeah but unless you start doing cardio and getting out of breath you won't lose weight".

The person in question has lost 10kg since taking a warehouse job over the last 4 months. Previously they had a moderately active job as a joiner and shop fitter. The major change has been that they now work a night shift and eat 2 small meals during their shift instead of a large pizza and 2 side (and many beers) every night, on top of whatever crappy food they got from the food wagon each day.

I let their diatribe go on for a while, then questioned how, if they were correct, how they had lost 10kg in 4 months through "only increased exercise" vs my 6kg loss over 2 months purely by diet changes.

There was a moments peace. Bliss.

Then they took a minor backtrack and said I'd only see "real results" if I also upped my exercise.

Le sigh.

Carry on with what works for you my fellow losers. Ignore the "idiots". We have got this and will win the war!

(I ended the convo by telling him that a "well done" would be better and if he expected me to still be willing to marry him he should stfu and let me get on with my own damn business!)

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