How do you put weightloss out of your mind on a daily basis?

TLDR: Losing weight for almost 5 months. Great progress, but still a long way to go. In the past week or so I have started looking in the mirror more looking for physical differences and wanting to weigh myself more frequently. Starting to become a bad habit - how do you put weightloss out of your mind on a daily basis?

I was wondering if other people are going through the same thing.

I am on almost the 5th month of my weight loss journey and I have gone from 262lbs to 221lbs and aiming for 192lbs.

I have formed good habits, feel healthier, eating better, exercising more, clothes fit better / down a size and I haven't hit a plateue yet (ie I have lost 1-3lbs each week since I started).

I gained most of my weight around my stomach and chest and it is the last to go. It feels like the remaining 30lbs I have to lose are all in that area.

While I have lost 9 inches around my stomach at least. It feels like I have lost weight proportionally (ie a little bit everywhere) - so my stomach and chest still look almost as fat as when I started proportionally.

Before I would put weightloss out of my mind until my weekly weigh in, but I have started to develop a bad habit this past couple of weeks of whenever I am in the bathroom looking in the mirror for physical differences in my stomach and being tempted to weigh myself daily.

Even though I know there won't be anything to see day to day, etc. and the logical reasons for this.

My main concern is that if I keep doing the above and start weighing myself daily, I might start to feel down about lack of progress.

I am not sure why I have started to have this shift in mindset. I was much happier when I would just jump on the scales at the end of the week and see progress.

When you are on a long weightloss journey - how do you put weightloss out of your mind on a daily basis?

If you are on a long weightloss journey - has the above happened to you and how did you deal with it?

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Things that helped me in my weight loss journey

Make your bed

Keystone habits are defined as “small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.”

A great example of this is logging your food. If you log everything and I mean EVERYTHING, studies show that you may loose double the average amount, clean up your eating, become more productive, and many other benefits! I personally log everything I eat and I find that not only do I want to eat cleaner to avoid the regret of having to write down something not as clean, but I also know what foods don’t sit as well with me. The downside to this is the strength it takes to write down everything you’ve put in your mouth on a bad day and then see the total (I struggle with this and am still working on grace and my emotional eating).

However my favorite example is, make your bed. Making your bed takes less than 5 minutes of your day and then you’ve accomplished something. That accomplishment gives your brain a sense of success and it will continue to look for more throughout the day. This also has many benefits including sticking to a budget.

Eventually keystone habits build harder habits, so wake up and make your bed!

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Day 1? Starting your weight loss journey on Wednesday, 23 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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My weight loss journey with loss and gains

I used to be 60 kg when I was 13 and 1.60 cm. My mom bought a scale one day and didn't have problems with me weighting 60 kg but then I got told by my mother that I was fat and that made me insecure and I went on strict diets. I did lose weight but eventually I gained back more because of all that instricting I started binge-eating. Eventually I reached 73 kg when I was 17. I start being delusional and telling myself I will never be skinny as other people and should just enjoy being fat and eat a lot of delicious food while I am at it.

In May I decided to try it again but with a different approach. Instead of heavily cutting my calories I decided to change my unhealthy food with healthy food and only drinking water and no soda. I still wanted to eat a lot and sometimes have cheat meals because I love food that's why I starting to sport more so I could still eat a lot. I started to lose weight slowly and steady. I went from 73 kg to 63 kg in 2,5 months. I eventually couldn't lose weight and stayed at the same weight for 2 weeks despite eating the same. I increased my activities. After that I dropped to 59,8 kg. I got a bit lazy so I gained weight and was 61 kg. I told myself it's okay. I'm getting back on track and I am 60,5 kg now. I went from a size L to a size S so I was very shook when I tried on new clothes.

This journey made me have a healty relationship with food and not being hard on myself. It's okay to not always stay on track. At first I wanted to lose weight for other people so I could be pretty in their eyes. But even if I lose weight for them I wouldn't be happy. So I start losing weight not as goal to fit other people's beauty standards but losing weight for myself and my health.

Sorry for my bad english by the way it isn't my first language haha.

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Finally acknowledging my success! DO NOT GIVE UP, ENJOY THE PROCESS

Members of the Reddit weight loss community are used to me whining all the time about plateau, being hangry, not losing weight fast enough, considering quitting etc. (By the way, thank you for all the people who sent me private messages to show their support and checking on me, sometime WEEKS after I posted, you guys are gold).

This morning I logged my weight per usual, at first I was super moody cause I lost only 200grams.

And then my stats on Happy Scale got updated. (these little boxes scrolling like crazy are so satisfying to watch btw)

Turns out I'm 10kg300 (22lbs) down since I got back from the US in March.

10 freaking kilos.

My body is 10 kilos lighter.
I am 10 kilos lighter.

10kg is a full carry-on bag.

Suddenly I realised my tummy feels more tight, looks more toned. My posture improved significantly. Climbing stairs is not so painful anymore. I can CROSS MY LEGS. Makeup looks better on my face and people compliment my cheekbones and my bone structure. EVEN MY BELLY BUTTON LOOKS BETTER, my belly piercing doesn't look it's being smothered by FAT anymore.

All of a sudden, it hit me like a truck.

I was so focused on losing, losing, losing that I totally skipped the fun part of the weight loss: enjoying a body getting healthier.

So guys, take the before picture (I really regret not having the courage to take one) and ENJOY THE PROCESS. I REPEAT, ENJOY THE PROCESS.

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Small victories - I now fit into my old shirts

A couple of years ago, I had to upsize in shirts (from XL to XXL in the UK, I don’t know what that is in US size).

Last year I started with my weight loss progress, after being 271lbs, and lost 27.2lbs in 2019. This was ok but I was nowhere near my goal weight yet. Fast forward six months of doing nothing but luckily not gaining my weight back, I kicked myself into action mid-February this year. I signed up to ‘Walk All Over Cancer’, a fundraiser with the aim of walking 10,000 steps a day in the month of March. Add this to dieting, and I lost 21lbs in around 2 months, getting me down under 16st (224lbs).

Lockdown hit, putting around 13lbs back on (joyous!) which I have now lost again and then some. I am currently 214.2lbs, with the goal of being around 180 some time next year.

As the title of the post, I tried some old shirts on again the other day, and I was pleasantly surprised to see that they fit me rather well, to the point where I’m wearing them again comfortably. This is something I’m immensely proud of, and if possible I’d like to be down to a L size sometime next year, but we’ll see.

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SV: 20 pounds down & lowest weight in 4 years :)

[24F, 5’4”, SW 180 (probably higher), CW 159.8, GW 130ish]

Hi everyone, long time lurker and first time poster because I couldn’t contain my excitement and didn’t really have anyone else to tell! The title pretty much explains it. I weighed in this week at 159.8, officially breaking into the 150s which was super exciting! The gravity of how far I’ve come didn’t hit me until I got the fitbit notification congratulating me on the “20lbs lost badge”. 20lbs?! That’s basically halfway to my goal!

I started to reflect on why this time around was different, why I’m still sticking with it. Like most people on this sub I’ve been overweight a majority of my life and I’ve started and failed so many weight loss attempts. When I say this time around was slow and steady, I mean slow and steady. Quarantine gave me a lot more time to myself and this allowed me to experiment and slowly add new habits over time, and I want to outline these in case this helps someone else.

Mid March: start of quarantine, couch potato, drank a lot of wine and ate ice cream and junk food to feel better

April: had a “what am I doing?” moment, and ditched the junk food and started a beginner pilates workout calendar which kicked my ass

May: did the regular pilates workout calendar, tried to eat more mindfully with more fruits and veggies, and bought a scale at the end of the month and realized i hadn’t dropped weight yet from my new workout methods

June: redid the same regular pilates calendar (I was still modifying a lot of the moves), added a daily walk/bike ride, and started CICO and noticed that while I was eating healthy foods, I was having too much of them. This was the first month I noticed the weight consistently dropping

July: went on a work trip and got a little lazy, gained back a couple pounds (probably water weight) but picked my diet, CICO, and regular training back up the last two weeks of the month and still overall lost weight in that month

August: Added daily yoga/stretching before bed to my regular routine of CICO, daily walks, and training

September: Focused on water and protein intake, all on top of what I’ve said before

At this point, it would be difficult for me to stop doing the habits I listed above. These are second nature to me now. While it is exciting to be consistently losing weight, my fitness stamina has increased tenfold. Even at 30 pounds over my goal weight, I’m in the best shape of my life, and that makes me so excited to see what I will be able to do as I get closer to my goal weight.

My ultimate goal is to be 50 pounds down by my 25th birthday next April, seems fitting. Thanks for all the inspiration on this sub!

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