Starting again and goals!

Hi all!

Obligatory, on my phone, sorry for formatting.

I’m new here and getting started on my weight loss journey again. Someone encouraged me to post some goals (thank you) so I took some time to think about it this morning and you’ll see them below.

Before that, a quick overview of my relationship with my weight. Skip to next paragraph if not interested. I have always been overweight for as long as I can remember. My earliest memories of being told this were first/second grade (kid I liked a camp told me he couldn’t marry me because I was too fat, my dad said I’d be a really pretty girl if I just lost weight, my mom commenting on how much better I looked after a summer of running around outside). I’ve always been bigger, generally not obese for the most part. I eat my feelings and sometimes because I’m bored. Sometimes hormonal too. Have exercised off and on (so I don’t mind exercise but it’s a lower priority on my list not what I want to do with my time which has to change). Three years ago, I was at my highest weight ever, about 190 (I’m 5’6, so at that point I was obese); there were some big emotional things happening in my life, so I started therapy which has been amazing for me! I slowly lost weight just from therapy (a way to deal with feelings not through food), signed up for a 40mi bike ride, so went to the gym a few times to train and lost a bit more. The next summer, I biked everywhere. I didn’t calorie count, but I watched my intake and tried to make healthier choices. So when I was hungry after eating dinner I would grab broccoli instead of more dinner etc. I hadn’t realized just how much I had been eating! So quantities came down and soon I was satisfied with half the food. I got to my lowest weight since I was 15!! 158lbs which was 3 shy from a normal BMI and the weight I was at 15 when doing WW. Then I herniated a disk in my back, had to stop biking. I managed to maintain that weigh for a couple months in spite of needing to lay down most of the time. Then the holidays hit and I gained 10 lbs., my back got better and immediately after, I was pregnant. My starting weight for pregnancy was 166lbs. Pregnancy was exhausting and I barely exercised. Even still, my max pregnancy weight was 195, so only gained 30lbs (which is ok and she was not a small baby!). I slowly lost weight after the pregnancy and got back down to my pre-pregnancy weight of 166 when the pandemic hit. Since then, I’ve gained another 10lbs, so I’m at about 175lbs now. I am also feeling terrible about my body right now: none of my clothes seem to fit right. And it isn’t about the size as much as the proportions. At this same weight, my stomach didn’t used to stick out so much. I’m still breastfeeding and so my boobs are larger than usual (and can change like 2 cup sizes in a matter of minutes).

TL;DR Always been in the overweight range, had some success pre-back injury and baby, not happy with my post-baby body. Trying again.

So Goals: Note: I’m a first time mom, so I want to start with smaller goals, as I’m still learning to juggle baby and work and life.

SW:175lbs

The numbers: Long term: 135/140 if possible. I think the last time I weighed that, I was around 13!! But that puts my BMI around 22, if we’re going by that.

More short term: 160 by Xmas

Food: I have a lot of difficulty with strict calorie counting, have used MFP, but it feels like a lot of work with the amount of home cooking I do (and especially when my husband cooks!) so I decided I will use my previous tactics of just making healthier food choices. BUT I want some accountability, so I’m going to track days as good,ok, or bad based on how well I meet my goals of smaller portions and healthier choices and hope for 5 good days/week and 0 bad (so one or two ok days with minor hiccoughs is not going to send me spiralling)

Exercise: 1) 10k steps and 10 ‘stairs’ every day

2) Some type of strength or yoga style work out 3x/week even if only 15 minutes each time. Want to focus on core strength

3) Biking - at least 20 miles/month. This will likely go up, but wanted to start out with attainable!

Other wellness:

Sleep: lights out and phone down before midnight every night (preferably 10-11)

Other wellness:

1) At least 15 minute/day doing something I like that is also screen free (knitting, reading, podcasts, other)

2) Some type of pampering 1/week (which may be actually styling my hair instead of the mom bun, putting on makeup, painting nails, face mask, etc.) I currently do none of these things.

So that’s it! I look forward to tracking these changes with all of you!

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My Weight loss journey

Just a couple weeks ago I made the decision to get the bariatric sleeve surgery. I failed at nearly every fad diet you can imagine and I was going to just give up. The last few years I've been put into a mental ward of a couple hospitals due to my depression. I've had three suicide attempts and I lost nearly everything I own due to the wrong path I was going that eventually ended up in heartbreak. Last year I lost my best friend to suicide and I just kept on getting worse in terms of my weight because I used eating at a crutch. I was nearly 400lbs at my biggest and I have several medical conditions such as diabetes,high blood pressure,heart disease and the list goes on. Every morning and night I swallowed a handful of all my meds just so I can function. Last year I signed up for the bariatric sleeve surgery and went through six months of classes and worked on a health plan that helped lose weight. I know most people will say that I took the easy way out, but I beg the differ now that the surgery has passed. There is a lot of changes you have to make in order to make things work. Im now on a full liquid diet and will be switching to Puree next week. I'm learning how to eat all over again. The pain sometimes can be unbearable, but I'm glad I made that decision. I know I have a long way to go, but I know it will all be worth it. I was going to share my weightloss update with you all if that is okay.

​

Thank you:)

https://www.youtube.com/watch?v=hVeudtJJ0tI

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Sudden drop in weight

Hello all,

So I have been dieting and working out for the last couple months. I was trying to make sure that my weight loss was slow to preserve/build muscle as I made my way down in body fat. For over two months now I have been eating right at 2,400 calories a day. Some days slightly less, some slightly over, but it averages out to that intake by then end of the week. In the time frame mentioned above I have become noticeably more muscular but also dropped about 15 pounds. In the last month and a half I was losing on average 1-1.5lbs which I was fine with (dropped 2-3lbs a week during the beginning obviously).

I had a cheat meal on Sunday, which was still healthy but I didn't track or limit my intake (flank steak tacos), I did however drink for the first time In a month for several hours at the BBQ. I knew I would wake up with water weight but wasn't too worried about gaining fat back based on estimated calories for the meal and drinks. I woke up at 205.4 on Monday. I resumed my weight lifting and regular diet at 2400 calories. Between Monday and today I have lost 4 lbs (basically waking up 1lb lighter daily)... Haven't changed a think with the exception of some progressive overload in the gym, nothing else has changed. Calories are where they have been for months. I have been ridiculously consistent, as is my nature.

Any thoughts as to why I am experiencing such a sudden drop? Did the cheat meal reset something? Im very much a believer In calories in - calories out, but who knows.

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Is it safe to lose 2 lbs a week?

I was originally 65 lbs overweight about two and a half months ago. Im now 45 lbs overweight with a 20 lb weight loss. I used three different TDEE calculators and they all basically told me for a sedentary guy like me (cube job) I should aim for 17-1800 calories for 1 lb a week weight loss. Obviously this lowers when I lose weight.

Ive been aiming for 1 lb a week, eating mostly protein and carbs for the strength training Im doing 45 mins 4x a week. I'll admit it isn't the cleanest eating (fast food, fatty meat) but I always log and stop when I get between 17-1800 calories.

This has somehow caused me to lose between 1.8-2 lbs a week. My wife says this is not healthy and I need to eat more. I looked this up and got conflicting information, some say you should only go for 1 lb, and that two is not sustainable, others say 2 is the highest safe amount to lose per week.

What are your experiences?

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The stats about people regaining lost weight (& more) are making me anxious and potentially derailing my efforts

So, I lost a bit of weight a few years ago, and sure enough, piled it back on. Now I’m losing again, but I keep hearing messages about all intentional weight loss failing down the track.

A friend of mine recommended the “Food Psych” podcast to me, which she thought would be helpful/comforting, but it’s actually just freaked me the fuck out. The idea that 95% of people who lose weight will gain it back, and 2/3 will gain more than they’ve lost honestly makes me want to fall into a pit of despair. I’m scared that somehow I’ve ruined my future by letting my body reach an incredibly unhealthy weight and that the science means all future deprivation (even something great & effective like CICO) will make my dumb caveman brain think I’m in famine & will slowly erode my psychological willpower so that I’m gaining again.

I don’t think I have enough confidence in myself to be the 5% that loses weight and keeps it off. I hear a lot of stories on this sub too that have followed a similar path — losing a lot, starting again. I know this is maybe morose but it’s left me feeling very uninspired. Any advice or stories about long-term maintenance or alternative stats appreciated.

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Help: Discouraged by a piece of clothing

Hi! So I started my weight loss journey 2.0 about 2-3 weeks ago (let's say 2 because that's when I started weighing my food and strict CICO), and I had this pair of pants that I wanted to wear for a night out, but they were just a bit too tight. Never mind, I decided to start losing weight anyway, they'll fit me soon enough, I thought. The problem starts today- I tried them on again, hoping they'll fit a biiit better (shapewear included this time around), but I couldn't even zip them up comfortably! Please tell me that this is normal and has to do with something other than weight gain- I ordered a scale but it should arrive on Monday, and I'm feeling a bit anxious.

I'm F22, 173cm/5'8 and starting weight 85kg/187lbs, and I've been eating 1200kcal/day for the past two weeks, sometimes even under that because we're experiencing a heat wave and I really can't eat much at these temperatures. I've also had one cheat day while visiting my in-laws, but I definitely haven't gone over maintenance. I'm drinking enough fluids and walking about 6-10k steps a day.

Thanks!

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Day 1? Starting your weight loss journey on Friday, 28 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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