[NSV] I'm not in a full body cast, I can do some bloody exercise

Hi all, first time post, but lurking since July has been a good motivator!

Background: I'm a Judo player who has a well established cycle of picking up a major injury (ACL, dislocated shoulder, etc) and eating as if I'm still training whilst recovering, and just accepting the fact I'm in a new weight category. Got into some casual gymnastics last year as my ACL wasn't yet up to fighting and was doing fairly well with it when COVID hit.

Our scales were broken and in my head I was sat at 109 kg for the duration, and only when we got a new set and was at 119 was I shocked into doing something. Since July 18th I've gone from 119.3 to 105 kg and haven't had much drop in motivation.

On Thursday I broke my toe at gymnastics. Fuck.

Tiny injury by my usual standards, but it pretty much rules out 99% of the exercise I've been doing. In addition to that, on Saturday I was a kilo up from before the injury. Normally, I'd take the excuse and shrug off the weight loss as inevitable.

Not today. I went into the gym and made damn sure my upper body isn't getting a break out of this. I'm not wasting 2 months of progress because I feel sorry for myself.

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I lost most weight while I was sick and depressed; I want to change my relationship with weight loss

For most of my adult life, I lost the majority of my weight when I was sick or depressed or both. Regardless, it was somehow satisfying to see myself lose 20 lbs within a few weeks to a month, even if I felt horrible. Sometimes I was doing hard manual labor on top of being physically sick, which I'm sure made the weight loss go even faster.

Now that I'm living a largely sedentary life, and my body has decided to be more stable in disease flares, I've found myself at my highest adult weight. Not liking this, I've changed my diet habits, and I'm eating way more fruits and vegetables, fewer carbs, and moderate protein. But it feels like whatever weight loss I achieve is in slow motion, and the change is incremental rather than as drastic as I'm used to. I also notice I'm tempted to seek out that gray, blank, floating mindset that seemed to consume me when I was losing so much weight. I didn't care about anything, much less myself, so eating food was pretty repulsive. I'm mentally in a much better place, and I've discovered it's hard to lose weight when I feel good about myself, probably because I actually eat food. Also probably because being physically sick was mentally taxing as well, so there were a lot of confounding factors there. All the same, I find myself getting frustrated and discouraged, and finding ways to make myself feel mentally and physically miserable to make the weight loss go faster. Unsurprisingly, this is not a valid tactic.

I think maybe I would like to hear advice, or other people's methods of staying mentally positive while maintaining a good weight loss rate.

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Day 1? Starting your weight loss journey on Sunday, 13 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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Hike Your Way to Weight Loss: 10 Reasons to Go for a Hike Today

Walking is one of the easiest ways to achieve your 30 minutes of daily activity. Hiking might as well be called “next level” walking—it’s more enjoyable, more engaging and a bit more challenging (but still not too hard). That’s probably why hiking is one of the most popular outdoor activities, with more than 47 million Americans reporting that they hiked at least once in 2018, says Statista.com. If you haven’t added hiking to your weight loss exercise routine, we’re here to tell you why you should start today.

10 Must-Follow Safety Rules for Walkers

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Get outside and take a hike! Here are 10 reasons to start hiking today:

1. Hiking is easy.

You don’t need to learn special skills, be super fit or have any prior experience. Hiking is simply walking on an outdoor trail. Even the challenges, such as going up and down hills or navigating uneven terrain, are manageable for beginners. If you can walk, you can most likely hike.

2. It burns more calories than walking.

At a brisk walking pace of 17 minutes per mile, a 155-pound person burns about 149 calories in 30 minutes, says Harvard Health Publishing. Add a few hills on a hike and the calories burned jumps to 223 calories in 30 minutes—that’s about 50 percent more calories burned in the same amount of time.

3. It lifts your mood.

According to Stanford News, walking in natural areas rather than in man-made environments reduces “activity in a region of the brain associated with a key factor in depression.” The 2015 study was published in the peer-reviewed journal, Proceedings of the National Academy of Sciences of the United States of America. Other research has found that spending time in nature may help to reduce stress, says Harvard Health Publishing.

10 Ten-Minute Workouts

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4. Hiking strengthens your heart.

Stress is said to be contributor to heart disease and hypertension (high blood pressure), so reducing stress might also lower your risk of suffering from these cardiac conditions, says Harvard Health Publishing. Hiking also gives your heart—a powerful muscle—a steady workout, helping it to grow strong and pump more efficiently even when you’re at rest. “Like brisk walking, hiking is a good way to improve your cardiovascular fitness, particularly if your route includes some hills, which will force your heart to work harder,” explains Harvard Health Publishing.

5. Hiking flattens your belly.

Going up and down inclines and traversing uneven terrain engages your core muscles—the big muscles between your rib cage and knees, says Harvard Health Publishing. These include your abdominals, glutes (backside) and thighs. Hiking helps strengthen and tone those muscles as you shed excess pounds, so you become visibly leaner and firmer. Don’t forget to bring some flat belly snacks along on your hike! Check out these four easy ideas. >

6. It improves your balance.

Our sense of balance is essential to many everyday activities, such as climbing stairs, getting in and out of the shower or reaching up to high shelves. According to Time Magazine, the uneven terrain experienced while hiking can help to build up muscles that you don’t normally use. “Pumping up those oft-neglected muscles may improve your balance and stability, which helps protect you from falls,” they explain. For most people, the sense of balance deteriorates with age. Hiking keeps it working effectively.

9 Warm Weather Activities that Torch Calories

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7. It expands your mind.

Most of us spend our time looking at lit screens and the same views day in and day out. When we get out in nature, we get better at focusing our attention, solving problems and developing creative ideas, according to the scientific journal, PLoS One. So, get outside, take a hike and get inspired!

8. Hiking is inexpensive.

Unlike nearly every other fitness activity, hiking costs you almost nothing. All you need is a sturdy pair of shoes with a good tread. Yes, you can buy hiking shoes that will make your hikes easier and more comfortable. However, feel free to start out wearing ordinary sneakers before committing to purchasing footwear designed for this purpose.

9. Hiking happens anywhere.

Every state in the U.S. has national parks, historic trails and protected wilderness areas that you can visit. The National Park Service website allows you to search by state to find those closest to you. Many state and county parks also feature marked trails with signs that tell you how long and how challenging the trails are. With a little observation and investigation, you can often find unofficial trails to hike and undeveloped areas around your home. (Just be sure you’re not trespassing on private property.) For more trail ideas, check out the American Trails Website.

10. Hiking is for everyone.

Wherever you are on your weight loss journey, you can enjoy the pleasures of hiking. You don’t need to train, set goals or measure results. You can just take a walk in nature and feel good while you’re doing it and for hours after you’re back.

Must-Have Fitness Gear (Walkers, Prepare!)

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New to hiking? Check out these four helpful tips for beginners:

1. Start slow.

For your first few hikes, choose routes that are shorter than you would normally walk—hiking is more challenging than walking and you don’t want to overdo it and find yourself sore or too exhausted when you are finished.

2. Bring water.

This will ensure you don’t dehydrate along the way. Adequate water helps you stay alert and energized and keeps your metabolism working. Looking for the perfect water bottle to take on your hiking adventures? Click here for our water bottle shopping tips! >

7 Low Impact Exercises You Can Do at Home

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3. Go with a buddy.

Almost everything is more fun when you do it together. Hiking with a partner also ensures that in the unlikely event something goes wrong—whether you get lost or twist an ankle—help is right by your side. If you do choose to go on your own for a little solitude, be sure to tell someone where you are going and when you expect to be back.

4. Keep your eyes and ears open.

We’re accustomed to listening to our inner dialogues all day long. Take time while you’re hiking to tune in to the sights and sounds around you. There are so many delights in nature, from birds chirping and flowers blooming to the rustle of tree leaves in a gentle breeze. Focusing on them can chase away your everyday cares and worries for a little while and make your life feel a little bit better, no matter what else is happening in the world.

Looking for a healthy meal delivery service to pair with your fitness routine? Learn more about Nutrisystem! >

*Always speak with your doctor before starting an exercise routine.

5 Reasons Nutrisystem is the Best Diet Plan to Become Your Best You

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The post Hike Your Way to Weight Loss: 10 Reasons to Go for a Hike Today appeared first on The Leaf.

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So I had a moment...

So I had a moment last night. That moment where you go ‘okay. Something needs to change.’. I was at my best friend’s house - she’s getting married. We had to measure ourselves to compare to a sizing chart and OH MY GOD, it was confronting. The measurements compared with the weight I know I’ve gained was a lot.

I’m up 8kg from March (that’s 17lb for those who use lbs) and, sure, that’s not much compared to some weight loss journeys... but I’m not happy. Not with how I look, not with how I feel and not with how unmotivated I am. So I’m changing that!!

I’m on a mission to lose at least that 8kg. Get back to my pre-covid weight and bring back the confidence that I lost. I’m going to use this thread as an accountability post. I’ve got 8kg marked out in 500g intervals on a sheet on my fridge and my aim is to cross each interval out until I get to my goal.

I’ll be keeping track here and making sure I’m on the ball. I’ll be sticking to a calorie count, training 5x a week at the gym and hitting a step count each day. Wish me luck!!

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Lost 30 pounds in 2 months before COVID hit. Now I've gained back 50. I lost every ounce of drive and willpower I had before, and I'm left with pure hatred of my body.

This is more of a vent post than anything. Maybe someone else has had big weight-gain because of the virus.

I was doing fantastic and in one of the best shapes of my life in Jan-Feb.

I have severe anxiety and the virus became sort of an obsession for me once it really got rolling. I immediately threw out my diet because I was so scared I and my family were going to die of illness, I didn't have the mental fortitude to deny myself food anymore. Food became a comfort.

Now I'm starting to come out of the hysteria of earlier this year and I've made a few half-assed attempts to get rolling with my weight loss again. The problem is, I have this thing now where I *literally cannot go to bed hungry*. If I feel hungry, my body forces me to eat. It's as if I have no control.

It's like all of my willpower has been sapped away, and it's so damn frustrating. I know I'm a coward for blaming all this on the virus. I must have been a really fragile athlete if all it took to destroy my resolve was a little bug.

Anyway, I'm not trying to throw a pity party, just kicking myself in the ass to get going again. Fake it till you make it.

I've logged 2400 calories in FitnessPal for the past week, I find it literally impossible to force myself to eat anything less than that. That's the absolute lowest I can go. I used to do 1500 a day no problem.

FML

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Bingeing and Regaining.

I feel weird and vulnerable posting this here but I’m doing it anyway.

Backstory: Went from being 295 lbs in 2017 all the way down to 168.3 lbs (my lowest weight ever) in April of this year. I was doing really well at the beginning of quarantine/all the shut downs, until the last two months or so.

I’ve always always always struggled with binge eating, even throughout my weight loss. I would go periods of time without doing it, get into a lower weight range, and binge a little. Doing that worked for the most part, for a while. Recently though, it’s been so bad. I’ve been having a super hard time coping with things this year, and have turned to food for emotional relief. And let me tell y’all - when it rains it POURS. I’ll look back at how much I ate and think “how did I even get all of that inside my body?”

Since the end of July, I’ve gained over 20, yes TWENTY lbs. I wish I could say that was just bloat but I know it’s not. Not when I’ve been careless and eating way out of control for the last two months. I feel so hopeless and powerless against this. I feel like I’m never going to be able to beat this. I feel like I’m right back where I was at 295 lbs. I’ve never liked using the ‘food is an addiction’ bit because I felt like I was able to overcome that, but the last few months have shown me that this is a lot tougher than I really thought.

I don’t really know where I was going with this, but I needed to talk about it. I hope some of you can relate. I don’t really like asking for advice on this sort of thing, because everyone is different, but any support is welcome. If you got this far, I just wanna say thanks for listening, and I wish you the best on your journey.

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