Tuesday, September 1, 2020

Milestone: Three weight loss attempts later, I've finally hit the 230's and conquered 241.8!

19F, 5'8", SW 265, CW 239, GW ~140

I haven't been in the 230's since I was a junior in high school, which was 4 years ago! I've only been dieting for 2 months, so I was shocked to be in the 230's so soon. In these 2 months, I've lost 26 pounds, 7.6 inches off my waist and 6 inches off my hips.

This was my third attempt at losing weight. Let me tell you about my other two attempts and what exactly went wrong.

Attempt #1: August 26 2019 to October 23 2019, SW 259.

This was my very first attempt at weight loss and I got over-enthusiastic. I would do too many workouts and end up injuring myself, I ate too few calories (maybe around 1200?) and I was miserable all the time because of it. I would spend all day dreading my workouts and looking forward to my next meal. It was hard to focus due to the lack of calories.

I would end up eating fast food every other day because my diet made me so miserable. I definitely wouldn't consider them binges, but it was enough to eliminate my deficit. One day, I hit 241.8 pounds and then ate fast food next day. My weight shot up to 245, but then went down to 240.6 the next day. I was so excited that I was close to the 230's and ate well that day in hopes to get down to the 230's, but the next day, my weight shot up to 241.8 again. I was so discouraged that I gave up.

Attempt #2: March 2 2020 to March 16 2020, SW 252.

This time around, I knew about CICO and how I could eat whatever I wanted and still technically lose weight. The only issue is that I took it waaayyyy too far. Rather than attempting healthy eating like last time, I ate fast food every day. Like, every single day. I would be under my calorie budget (which was 1500 this time around), but I would be eating Pizza Hut, Starbucks, China King, McDonald's, etc.

Now there's no issue with eating fast food within your calorie budget, but doing it EVERY DAY is not reasonable. I would still be hungry all the time because fast food doesn't have the nutrients that my body desperately needed. I would get a Starbucks iced coffee and banana bread before class, then be hungry an hour later. It was also super expensive.

Not to mention that I was still doing heavy workouts. Not as insane as the first time around, but hard enough that 30g of protein a day wasn't cutting it. I lasted only 2 weeks on this diet. Do you wanna guess the lowest weight I got to this time? It was 241.8 AGAIN. And yet again, my weight spiked the next day and I gave up.

Attempt #3: July 7 2020 and ongoing, SW 265.

My SW is so much higher this time because of quarantine. I was snacking so much when I'm normally not a huge snacker. I'm not gonna lie, it kinda discouraged me from the beginning that I was starting 10 pounds higher than I was expecting, but I'm so glad I stuck it through.

My approach this time can be considered a middle ground between my first and second attempt. Here's what I'm doing currently that helped me succeed this time around

-Calorie budget: Since I'm doing CICO, it depends on how active I was that day. For my lazier days it's around 1500, and for my busiest days where I'm at work (as a grocery stocker for 9 hours at a time), it can be closer to 2000.

-Workout: I'm starting off slow this time. Instead of jumping into a crazy workout program, I play Just Dance every day (I try to pick the harder songs that involve a lot of jumping or sweat versions of the songs, but I don't always). I only "require" myself to do 30 minutes 5 days a week, but more often than not it ends up being 45-60 minutes because I genuinely love the game. Now I look forward to working out instead of dreading it.

-OMAD/IF: I've always been the type of person who loves big meals and doesn't really find the appeal in snacking. When I combine all of my meals and snacks together, I feel more satisfied than if I ate them separately. Because of this, I just have one really big meal.

-Meal prepping and counting macros: I've made a meal prep that makes it easy to get all of the nutrients I need. I've been doing this since I started in July. My meal prep stays almost identical from week to week, and the only thing that changes is the main dish. I'm quite happy with my meal prep and I haven't gotten sick of eating the same foods; my main dish is enough variety for me.

-Health vs. weight loss: I'm more focused on my health now. I take vitamins, drink a gallon of water a day, and track my macros. Hell, I even got a Fitbit to track my calorie burn, sleep, and heart rate. (Though a message of warning to Fitbit users: the calories burned on those things can be really inaccurate. I usually subtract 20% of the calories burned to be safe)

Finally, one last thing:

-EVERYTHING IN MODERATION. In my first attempt at weight loss, I was miserable because I cut out too much. In my second weight loss attempt, I was miserable because I didn't cut out enough. Now, I've found a good balance. As an example, my meal prep includes 120 calories worth of gummy bears. Every single day. Plus, when I burn extra calories, I sometimes have a fun-sized bag of chips or cookies for 150 calories. Because of that, this weight loss doesn't even feel like a diet. I didn't really cut anything out.

I would normally just post on the daily post, but I told myself that once I made it past 241.8, I would make my first actual post in this subreddit. 241.8 has been such a scary number for me ever since my first two weight loss attempts. It was the number that I always failed at, and I always felt shame thinking about it. Now, not only have I passed it, I also dropped into the 230's! I'm so hyped! Sorry for the lack of progress pictures. Maybe I'll have the confidence to post some a bit further down the line. Thank you for taking the time to read about my journey :)

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Need Advice for my Husband, 39M 5'9" 308 lbs, slow weight loss

So a few weeks ago, my husband mentioned that he wouldn't mind "dieting" if it wasn't for all the stress / energy that went into figuring out what to eat, measuring everything and counting the calories. I offered to do that part for him, as I literally am all ready measuring and tracking all the meals I make, so it's very little extra energy on my part. (I'm tracking calories only for him, not macros)

So I used a bunch of different calculators to calculate his calories. His activity varies, he is mostly sedentary, some days he sits in a office all day, some days he ends up doing a bunch of walking on the job. So I calculated both sedentary and light exercise, and used those two to create a range of 1800-2200 calories.

He lost 2.8 pounds the first week. This week he only lost 0.8. His 7 day running average for calories was 1930.

Other pertinent info: he has gout, so can't eat tons of meaty protein, and his last A1C was showing signs of pre-diabetes, so he most likely has a little bit of Insulin Resistance going on. (However, I have PCOS and pretty severe IR, so most of my cooking is not super carb heavy anyway.)

I'd appreciate any advice or suggestions. There's always the chance that this week was just a odd week, but I'm not a man, and I can tell he's frustrated. He is an essential worker, so stress might also be a factor.

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I feel like shit, but I have to start my journey now.

This is my third or fourth time starting my weight loss journey. Every time I've made good progress, and then at some point I lose my motivation, or get overconfident that I can count calories on my own, and fall back into my old ways of overeating.

This has gone on for years, but today I am at my lowest low yet.

I have never weighed more in my entire life. I'm way past the threshold I promised myself I would never pass - 100 kg. Today I weigh over 105 kg. I don't know exactly how much because I dread the scales every day. At any other time in my life I would probably be a little bit excited to start a weight loss journey. But today I just want to cry.

I've had a rough couple of years. In three years I've experienced burnout form work, lost two close family members and watched my family fall apart because of conflict and tragedy. It's been stressful, I've been extremely depressed and I've lost all sense of self confidence and self worth. I've seen a therapist who helped put me back on the track of mental recovery - but that mental recovery also included eating for comfort and stress relief.

So here I am: fat, sad and with no trust in my own capabilities. I know I will probably fail again. But my body is aching, my clothes don't fit anymore and when I see myself in the mirror my brain is telling me: "this is not me, this is not what I look like". I want out.

My strategy is to use CICO (it has worked before - up to a certain point) for weight loss. I will also try to exercise to a certain amount to build muscle and alleviate the stress on my joints. I'm trying a lot of different kinds of exercise. I've tried running and I like it, but running too much puts a lot of pressure on my feet. I'm a big gamer and I'm very into "exercise games" like Beat Saber and Ring Fit Adventure. I hope that mixing those kinds of activities into my daily life will help.

Not overeating will be my biggest hurdle. Hunger affects both my mood and well-being in a big way, it is my go-to stress relief and in some ways I "fear" not being full all the time. This is a major psychological trigger that I have to break somehow.

I understand that this is not the best mental place to start, but I have no choice. It's either this or keep spiralling downward. Wish me luck.

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The post Fall into Weight Loss: How to Lose Weight This Month with Nutrisystem appeared first on The Leaf.



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Its all worth it

21st of May, that day I had to buy new trousers for school. I didnt try them on, I just bought a size I thought would fit and hoped for the best. I was too embarrased to actually try on any pants. I was over 100kgs then. I remember getting home, trying on the pants, and them not fitting. I remember feeling horrible, I took my dog on a walk and started crying? I didnt really know why, I dont think it was the pants. I think it was how my entire life had been affected by my weight. I thought about the comments I received, wearing a shirt at the beach, all of that. I had tryed and failed losing weight for over 4 years at that point. I knew I had to do something, it was tough, I wanted to give up multiple times, but deep down I knew that I couldnt continue on living the way I was living. Now I am 87kgs, half way to my goal, not nearly finished, but today someone commented on my weight loss. I feel so much better about myself. And those pants, two sizes too big.

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First day of my diet! This is a post for accountability. Any advice for first-timer?

I’ve been lurking around this subreddit for a long time and I’m always so inspired by everyone’s honesty and success stories. I keep seeing posts where people say they’re posting for accountability as they start their weight loss journeys. And, y’know, I finally think I’m ready to join in.

I’m 25 F and I currently weigh 170lbs. I’m about 5’5 in height, so I’m well into the ‘overweight’ category on my BMI chart. I’ve just finished my grad school programme. I realised the other day that my lifestyle is almost completely sedentary. For the past few months, I have just been sitting at my desk writing and researching. I’ve also been ordering in pizzas because I’ve been too lazy to cook. I knew I’d put on weight over the course of the year, but it was still a shock to finally step on the scales this morning to take my starting weight.

I’ve never done CICO before, but I’ve put my stats into MFP and it’s recommended 1200 cals per day. I’m guessing this is pretty standard? I’m going to aim for that anyway, and try to get at least 5k steps in everyday. I used to like running when I was a teenager, but maybe I should wait before starting that again?

I would be really grateful for any advice for a first-timer. I have been thinking about trying to incorporate some intermittent fasting as well. Anyway! I will stop rambling. Thank you for reading, if you did!

(And I have a bit of a migraine atm so apologies if the wording is a little weird at times - I find it hard to express myself!)

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I exercised (almost) every day for a whole month

(Sorry for formatting, am on mobile.)

http://imgur.com/gallery/AEZGK20

26F, ED survivor, been overweight my whole life. I lost 30+ lbs a couple of years ago, gained the few I lost with the ED back, and maintained for a long time. I didn't ever feel mentally healthy enough to go on a weight loss journey again, especially because the one where I lost 30 lbs I ended up with bulimia.

I started August thinking I would get to the best shape of my life. I've improved a lot physically and mentally. I've been exercising 2-3 days a week since January but it has always been 15 minutes tops. So this time I had goals: follow challenges, keep workouts longer than 20 minutes, and improve as much as possible. And I've succeeded!

Except for the days where I wasn't doing well mentally or physically (I'm VitD deficient and haven't been using my supplements, so that shows) or I had another responsibility, I exercised for at least 10 minutes (and usually longer) every day. I'm so proud of myself! Never thought this was possible.

I've also not given into any ED urges and I've been pretty stable. The bad thoughts knock on the door after I eat but I'm able to dodge the urges quite easily. For someone who's been struggling for years, that's a really big achievement. I'm eating 2 times a day with family, trying not to eat sugar but I do a little bit if I feel the need to, and it's like an accidental IF since I don't eat after dinner.

Since the beginning of the month I lost 10 lbs, some of it water weight, lost 4 inches off my body, and I'm actually able to hold myself up for 10 seconds on a pull up bar AND lift my knees up to my stomach. Guys, I wasn't able to pull myself up, let alone actually hold on for 10 seconds. I was stuck on the ground. Since I was a kid. I could never play on monkey bars because I had no muscle and a lot of fat.

I'm just so proud of myself about everything I've achieved so far and I really wanted to share. I've come to learn that success doesn't come from luck or extreme work - it comes from consistency and that especially goes for our bodies. For once in my life I'm actually celebrating what my body can achieve instead of hating what it looks like, and it feels fucking amazing.

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