Friday, September 4, 2020

NSV I did a great finish time on the rower today - something I thought I’d never accomplish!

Stats: 29 F SW 89.1kg CW 77.6kg GW 70/72kg

So I started my weight loss journey in early Feb. weight loss as such wasnt really my goal, but wanting to focus on getting my PCOS in check, alleviate my knee issues, and generally get healthier - of course with this comes weight loss.

My PT started me off on weight training initially with minimal cardio, but after about 4 weeks he told me I needed to focus on cardio (in conjunction with) to lose more weight around my midsection, and generally build endurance / become fitter.

FYI, I HATE the rowing machine. Never enjoyed because after 10 seconds I’m dying out of breath. The machines we use has a lot so stats on the screen, but the main one is how long it would take you to finish 500m. A super fit guy at the gym does it about 1.20mins - lol not for me babe.

When I started using the rower, I was averaging about 2.40mins, and wouldn’t be able to do any long than 30 seconds at that time.

Weekly I would do the rower approx 3 times, and since my first time would average about 2.20mins for just under a minute then slowing down a bit - I was pretty happy with that.

TODAY THOUGH!!!!! I did 2.08mins for a FULL MINUTE!!! I was so estatic!!! I couldn’t believe I’d done that! And best of all, I wasn’t as out of breath as I thought I would be!!!

On the screen there’s also the average speed over the course of that work out - did 10 mins on the rower and averaged 2.15mins! I couldn’t believe it!!

Sorry for the rant and such a long post, I was just so super excited and didn’t know where else to share this haha Thanks for reading y’all - hope everyone has a fab weekend!!

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Feeling so discouraged by slow weight loss

I’ve been on this “journey” for over 12 months. I started working with a dietician at the beginning to get away from my prediabetes diagnosis. I was 223 or so when I started working with her. I weighed everything and strictly ate the diet plan (while I wasn’t counting calories, I was counting macros- but when I’d get curious I was eating somewhere between 1000-1200 calories). Even with being exact it took me like 2 months to lose 5 pounds. That just wasn’t great for me mentally because I become obsessive about the whole thing. I worked with her from aug 2019-March 2020 (stopped when covid started and just never went back).

I am down to 193-196 (depending on the day) and I’ve been stuck here for months. I started to gain a little bit but for the life of me I don’t want to gain back what has taken me sooo long to lose(which I did get back to eating better- covid got me off track for a minute). I track what I eat, but I’m not measuring and weighing because it doesn’t seem to matter. I don’t lose or gain either way. I don’t drink soda, rarely have sweets, do IF... stay within my calorie range and a big fat nothing.

I started working with a doctor on the advice of my dietician. He did tons of blood work and different things to see what’s going on. He suspected my thyroid was affecting things, but nope. Not that either.

I haven’t given up. I know I’m eating better than I ever was so I know I will be healthier for it. I’m just so dang frustrated with putting in all this work and still have this giant stomach and sore knees and all the rest. I had to stop looking at progress pictures on here because those get me so depressed. Especially the ones that are like “I lost 50 lbs in 6 months!”. I can’t even lose that in a year! Anyway. Thanks for reading my whining if you go this far :)

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Why am I so HEAVY?!

I do not understand this, at all. It normally doesn’t bother me but I had a nice weekend with my family for a birthday and I ate a lot of crap. As a general rule I do not mind this, because realistically this is not a binge as I am still eating around 2000 kcal a day Over that time it is effectively a few maintenance days in a row. I generally have a pretty healthy attitude to weight loss and am fine with my 1lb weekly loss. However, lots of salt lots of sugar... the scales temporarily rose.

Now when I was a kid I dealt in stone and lbs as a British person, so out of interest I wanted to see what I would be in that. I am currently approx 200 lbs, which puts me at over 14 stone. I was a little sad about that because I remember all of the women in my childhood saying they were fat when they got to 11 stone (154lbs). So something absolutely hellish possessed me and I googled what people thought a 14 stone woman looked like (I know that’s not how it works) and I saw a post where someone had asked specifically with my height (5’4) and people were saying a size UK 22 and “clearly obese, probably looks disgusting clothed or naked”. So I feel like utter trash but I’m also SO CONFUSED because that is a full 4 clothes sizes bigger than I am.

People are always shocked when I tell them my weight, my doctors don’t believe me and tell me that I must have lost weight since then and reweigh me. I’m a UK 14, sometimes a 12 in tops. So a US 10. I exercise but not enough for muscle to account for that much weight, just running 5k 1-3 x a week. My waist measurement puts me in the slightly increased health risk area but not high risk, my waist to hip ratio is in the normal range but my BMI is obese and only recently has that come down from “obese grade 2”.

I know it doesn’t really matter, that weight is not the entirety of what it is to be healthy, but when there is this much of disparity I just want to understand why!

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Day 1? Starting your weight loss journey on Friday, 04 September 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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Too much cardio with a deficit.

It's been interesting this week and I've conducted a kind of experiment but it wasn't intended at first.

I've been dieting for some months now at around 300 cal deficit per day and 3 days of weights and cardio. This has normally gautenteed me a 1lb a week weight loss. I've got probably 2 to 3lb left of stubborn fat to shift.

From previous experience I know that if I create a bigger deficit or do to much cardio I start to stall.

This week I've been off work and quite stressed. To combat this I love to do a bit of cardio. So each day I've been at the gym on the elliptical burning around 800 cals per session which is a total of around 5000 cal deficit. Together with my defect from food I'm probably in approx 8000 so you'd think that last bit of fat would have melted. I've been weighing myself regularly each morning and although my normal weekly weigh in isn't until tomorrow it appears that I've not lost anything in fact my weight appears to have risen slightly.

Has anyone else experienced this from over going cardio and a deficit?

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Could do with some motivation and words of encouragement

Hey, I’ve already posted here a couple times so you most likely already know my story. But for those of you who don’t I started my weight loss at 156lbs and really wanted to get to my GW before I went off to uni, which most likely won’t happen given that that’s in two weeks from now.

I’ve been through many plateaus along the journey, but this one’s been by far the longest - I have been stuck at 128lbs for a little over a month despite having been eating at a deficit. I do diet quite moderately, as since I’m a diagnosed binge eater starving myself is the perfect recipe for losing all control at one point and therefore is quite counterproductive, but still it makes no sense for the number on the scale not to change.

As a result my end of weight loss date is approaching and I’m still 7 lbs above my GW. I was thinking about keeping my 1300kcal daily goal but changing my workout routine, however I’ve unfortunately simultaneously been quite tempted by that toxic “all-or-nothing” mindset, as in if my original goal will not come to be I might as well stop dieting altogether. I think a lot of you can relate here, so I would appreciate if you shared some coping strategies/ways to counteract the low motivation that have helped you personally.

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6 Things to Do on Friday for a Weekend of Weight Loss

It’s Friday! Congratulations. On this day of celebration, the last thing you probably want to think about is talking about weight loss—you’ve worked all week and want to cut loose! While you should relax, know that the weekends can be a results-crusher after a week of great weight loss work: Studies have shown that dieters eat more extra calories on Saturdays than any other day and why, according to a study, people usually weigh in heaviest on Monday mornings—they’ve just finished a two-day binge. The solution? A weekend weight loss plan!

It doesn’t have to be all plates of carrots and drudgery, though.

A Weight Loss Tip for Every Day of the Week

Follow these six tips on Friday to set yourself up for weekend weight loss:

1. Start the day with a protein-rich breakfast.

Fridays can be full of temptations: Coworkers bring in baked treats, a cool manager might order pizza for the office or people might invite you to an extended lunch. You’ve only got so much willpower: Eating protein in the a.m. can make it go farther: Protein takes longer for your body to digest, so it stays in your system, making you feel fuller, longer, than a fast-acting carb breakfast. That’s probably why, in a 2013 study, overweight people who ate breakfast with 35 grams of protein ate fewer high-fat, high-sugar snacks in the evening compared with those who ate cereal or no breakfast at all. If you’re on the Nutrisystem program, you’re in luck: All of our meals and snacks are prepared with the best balance of protein, carbs and fats. So dive right in to one of our morning meals (and feel free to add one of your PowerFuel allotments with the meal for an added protein boost if you’d like!).

Click here to find weight loss-friendly, high-protein breakfasts to start your day right >

2. Hold off until Happy Hour.

Once you’ve got a good plan, the key to weekend weight loss success is compliance. But nobody’s perfect: That’s why many coaches and diets aim for an 85 to 90 percent compliance rate for success. So if you’re on-plan that percentage of the time, you increase your chances of seeing results. If you’ve got 21 meals per week, an 85-percent success rate is about 18 on-plan meals each week. So don’t use up all your splurges on Friday with a big, lavish lunch and trips to the vending machine, or else you won’t have any wiggle room for the weekend. Besides, Saturday is best for splurges: Studies have shown that’s the day dieters consume the most extra calories.

How to Have a Healthier Happy Hour

So on Friday, hold off until Happy Hour. Eat your normal meals on your plan, eating healthy snacks that you’ve planned for and enjoy a celebratory treat that evening as you remember the week’s success.

3. Gameplan: Look at Saturday’s menu now.

If you’re headed out to dinner Saturday, look at the menu for the restaurant online on Friday. If your Saturday meal isn’t planned as a cheat, look for options that will fit in with your weight loss goals, with lean protein, lots of veggies and in reasonable portions. If the restaurant’s a chain, you can probably even find calorie counts listed online for more precision in your decision.

If Saturday’s meal is a cheat, look at reviews: If you’re going to have your splurge, make sure what you’re ordering is going to be good. And once you’re there, even if it is your splurge, stick to a reasonable portion: Consult this Eating Out Guide to make sure you are sticking to your weekend weight loss plan no matter where you go out to eat.

Click on the link below to see the full Eating Out Guide with tips on how to eat at every type of restaurant you might go to this weekend!

The Nutrisystem Dining Out Guide

4. Chop it up.

If you’re going to be spending some weekend time at home curled up watching movies or yelling at a football game with friends, be prepared: Spend a few minutes this morning cutting up vegetables and fruits into bite-size pieces in snack-sized containers to stock the fridge. Then, when it’s TV time—or just when you get snackish—there will be healthy options that are as easy to grab as any bag of junk. And the act of cutting them could be helpful overall: In a study from the American Journal of Preventative Medicine, more time spent on food prep was associated with healthier eating habits—like eating more fruits and veggies—and with saving money on food. How’s that for some weekend weight loss?

If fruits and vegetables just won’t do, try one of these 20 delicious, weight loss-friendly snack options >

5. Plan a longer workout for the weekend.

Come on, you’ve got the time and it doesn’t have to be a slog. Become a tourist in your own hometown: Look on sites like TripAdvisor for high-rated hikes, walks and parks you haven’t visited before and grab a friend or reconnect with your spouse over a longer walk than you’d normally do during the week. The walk will also help you create and retain new memories—literally: In a nine-year study, those who walked six to nine miles per week lowered their risk of developing memory loss by half compared to those who walked less. The study, published in a 2010 issue of the journal Neurology, found that the walkers had more gray matter in their brains.

10 Reasons to Go For a Walk Today

6. Set your Saturday alarm for the normal time.

You may be tempted to sleep in, but shifting your wake-up time significantly can shift your sleep cycle—leading to worse sleep all week. A study of 2,700 high school students found that weekend sleep shifts left them “jet lagged” when they got to school on Monday, affecting their performance and weekly sleep schedule. Also, losing sleep can cause weight gain: Losing as little as 30 minutes of sleep every weekday can result in weight gain and have significant effects on insulin resistance, increasing your risk for Type 2 diabetes.

So set your Saturday alarm for the normal time: You might need an extra cup of coffee, but you’ll sleep better when the weekdays roll back around—and be better rested to stay on the weight loss path.

Sleep Better Tonight to Lose Weight Tomorrow

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