30 Day Accountability Challenge - Day 19

Hello losers,

I was lurking in some of the other weight loss subreddits & found this beautiful number:

https://www.reddit.com/r/toptalent/comments/iklron/solo_weight_loss_acapella/

I feel that in my soul.

Weight by end of month (199 lbs, preferably trend weight): No weigh in this morning.

Stay within calorie range (1500 weekdays, maintenance weekends, NO FAST FOOD): Maintenance. Doing a better job being mindful & being more diligent about my tracking. Baby steps back to the deficit game.

Exercise 5 days a week: Vigorous cleaning & erranding. 14/19 days.

Self-care journaling (once a week, 60 minutes): Gonna do this tonight. 2/2 weeks.

Self-care time (working on love journals, beauty treatments, staying on top of adulting, drawing 7/19 days): Made some calls, did some chores, keeping on keeping on.

Try a new recipe once a week: Experimenting with pumpkin puree, slightly different chili recipe & an oil based vinaigrette salad dressing. 2/5 weeks.

50 pages of The Body Keeps the Score: Not tonight kids. 0/50 pages.

Be more mindful, present in my body & express gratitude to avoid the hedonic treadmill: My brain is still a scumbag. But I'm getting to it. Spent some time looking for new recipes & home made food stuff to be excited about. Not caring enough & some apathy have me making bad choices so I will be trying harder.

How's about you kids?

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Losing 100+lbs Yet I’m Still Gaining

https://imgur.com/a/IirSoZN

I’ve been hesitant about posting anything in detail about this journey I’ve been on since March of 2019.

I’ve started my journey miserable and broken. I couldn’t go out with my family or my husband without intense feelings of shame and worry. Worry that others were judging me, worry that I wouldn’t fit in booths/seats, worry that my husband and family were ashamed of me. I couldn’t sleep well, I would wake in extreme pain, unable to walk some days because my back was tired of carrying who I allowed myself to become. I couldn’t keep up with friends or my children, I’d be winded just going for a short walk. I became reclusive and didn’t leave the house. My self-image and self worth were worse than in the garbage, they were in a landfill of negative feelings and emotions that I literally fed at every discomfort. I refused to have my picture taken at all costs. I would secret eat my anxieties and shame which spiraled into deeper anxieties and shame. I didn’t see a point of trying to get healthier, I had “tried” paleo and keto and found myself losing some then bouncing back higher than I had before. In February of 2019, I was watching a weight loss show thinking I was still okay, that at least I wasn’t at the point the people on the program were at. Then I saw a woman on the program wearing the same exact top that I was. It was as though a dam broke and e•v•e•r•y•t•h•i•n•g I had been avoiding for years came flooding through. It forced me to take a good hard look at the mirror, at all I had been avoiding at all costs. I took the blinders off and came to see the hard truths I was sugar coating, I was dying. No, I’m not being melodramatic. My mental health was gone. Non-existent and my body was following. I had given up caring. So at the very end of February 2019 something clicked and I decided to actually try this time.

I started just by counting calories. I wasn’t even focusing on movement. Just by what I was eating and how much. And weight started to come off. A year later, I was 60 pounds down, but my demons came crawling back during my weak moments. The pandemic hit. I felt so defeated and the scale slowly crept up with building anxieties and depression.

Then this summer my world changed. (Not going into specifics) I focused more on my health because it was one of the only tangible things I had the power of controlling. I started eating right (still counting calories and watching sodium/carb/sugar intake) and actually moving. I took the time to invest in my heart and mental health and the game changed.

•I’m no longer worried about judgements or people being ashamed of me.

•I am allowing myself to take up space instead of trying to shrink into the molds I assumed I had to fit into.

•I was able to RIDE amusement park rides with my kids this summer.

•I don’t wake in pain.

•If I ache when I go to bed, I know it’s because I put in the work that day to be able to feel that discomfort and not my body about to give up on me.

•I go for walks because I want to and it’s my time to take time for just me, without being winded.

•I can play with my children and not be so out of breath that I feel like I’m about to have a coronary.

•I don’t shy away from photos anymore. I missed out on so much and so many tangible memories from hiding from the camera.

•I don’t feel like I need to put on a full face of makeup when going out anymore.

•I don’t see certain food as “bad” anymore, it’s food and if I have a craving I just factor it into my day instead of restricting.

•I no longer secret eat and try to hide the evidence.

•I was able to ride a bike.

•I was able to finally get rid of clothes that are now way too big.

•I don’t blink twice when I’m seated at a booth.

•I go out when possible because I am worth a life worth living.

•I am enough.

I have lost around 101 pounds.

But I have gained so much more.

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Advice on loosing weight?

Hello! To give some background, I’m 5ft8 ish and I weigh about 84.5kg.

My brother bought a scale the other day and I used it and I was quite shocked... before lockdown I was 75kg and now I’m almost 85. I didn’t expect it at all, I still fit in all of my clothes so I never realised how much I had gained till I stepped on the scale. I wasn’t immensely sad or anything, I just want to feel better.

I’ve always had a struggle with weight loss and I can’t keep to a diet. I’m actually not unhealthy tbh, I drink lots of water daily I never drink fizzy stuff. But I have a snacking problem, like it can either be healthy or unhealthy. My biggest issue is crisps but they’re so nice and I can never stop craving them.

I think my ideal weight would be around 60-63kg for my height thats a nice healthy weight ( I believe) but what should I do. How many calories should I eat daily plus should I exercise daily or every other day. And is there any good tips?

If I did keep a diet and exercised, how long would it actually take for me to loose that much weight as well?

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Remember, it’s not the calorie deficit today that matters.

Oh shit! You ate all that pizza or cheesecake today AND those brownies someone brought into work! You kept other meals small to minimize the damage..

But you are still 1500 calories over your limit..you don’t have to take 1500 from tomorrow or run for 5 hours straight because of this.

First: chances are, your body devoured all those calories no questions asked without even gaining a penny’s weight of pounds.

Second: Literally, spread out over a month, just a -50 deficit will burn those excess calories. Pretty much just walking to the mailbox and back will burn all that cheese cake, pizza and brownies.

So don’t look at calories daily too much, look at them weekly, even monthly.

I was fasting 5 days a week, and eating on the weekends. Did this for a month. I was maintaining my weight still. How? Because on Saturday and Sunday I was eating 18k calories. (Yes this was all planned out)

So even though for those 5 days, I was “losing” 3-4 pounds, the other two days made up for it. This works the same way for weight loss or weight gain.

This is a journey guys, and it’s one hell of a journey regardless of how much weight you have to lose, but look on a macro scale. Today’s pizza won’t affect the end of the month, the end of the year, etc.

Sorry if this made no sense, I’m lacking on sleep 😂

Micro speed, macro patience guys.

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Finding new motivation

M/18 5’9” SW: 230 CW: 168 GW: 146

It’s been really tough time mentally. After my two post I’ve noticed how helpful everyone has been, maybe you guys could help me? I came into this weight loss journey very superficially. I didn’t care about health nor if what I was doing was the best, I just wanted to get abs and look hot. I realize now that even after I loose the remaining weight I may not look how I want, and I’m trying to accept that. It’s not that I have given up but for the past two days I haven’t really care about my health or exercise. My head keeps playing the same message “why try so hard if your still going to not like your appearance.” I know that’s not me, and it’s my inner saboteur, but he’s winning. I know now I can’t continue this journey on looking good because that’s not certain, but I don’t know what else to look forward to. I’m at a loss, I haven’t felt this shitty about my progress and direction in life since I gained 60lbs in a couple of months. I still go to the gym and for walks, I try to eat at at least maintenance, but it’s getting harder to stick to it. Any advice would help. Thanks for listening

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ADHD and weight loss

I’m frustrated. I have ADHD, and while apps like MFP are a godsend, because they make it easier to track my CICO, the ADHD makes it so hard.

I was doing OK before the pandemic. I’m a competitive swimmer and so at first I had to switch to Bootcamp in my back yard and running, but at age 43 my joints don’t like the running.

So fortunately, I live somewhere by the ocean and I can swim there, and the Apple Watch helps me with my calorie burn metrics, but the ADHD...

...when I’m off my meds it’s so hard to control the impulse to eat. I’ve gained 20 lb and I was already 20 overweight.

To make it worse, I’m a doctor. I cant be this overweight. It’s not OK. And I’m supposed to know what to do, but I also know what will happen if I don’t get this under control.

So fellow ADHDers, what do you do when the impulse to eat hits?

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Day 1? Starting your weight loss journey on Saturday, 19 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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