Extreme cheat days for weeks- getting back on the weight loss express

In January, I hit my highest weight of 175 lbs at 5’6. As I gained weight, I didn’t really notice my body was changing, but I’d increasingly get upset and frustrated in fitting rooms and even when trying to take pictures of my face. I didn’t really pay attention to my weight or understand that these changes were the result of going from 145 throughout high school to 175 in my first year of college.

In February, I officially started my weight loss journey after losing the 1st 10 lbs without trying at the end of the holiday season. I wasn’t eating an insane amount of food after the holidays and my birthday were over, so the weight fell off without me trying. Then I was at 165 and began my weight loss journey in earnest.

By the beginning of September, I was down to 139 lbs. I think I lost weight in a very healthy way, eating between 1200 on sedentary days and 1600 on more active days. My usual goal calorie intake was about 1340 per day.

Then I came back to school. I’ve been hanging out with my boyfriend all the time, maybe 5 days a week, and we eat like shit whenever we’re together. I drink at least 8oz of vodka if we’re hanging out, we gorge on dining hall food, smoke weed, and get takeout. I’ve probably been eating about 3000+ calories a day.

This past weekend, my parents have come up to school and I’ve been eating so much with them because they’re taking me out for really nice meals. I’m enjoying myself and not restricting because I’ve done a lot of damage already, but I’ve decided that after today when they leave I’m getting back on the weight loss express.

I’ve managed my weight in school so far because I eat so far past the point of fullness with my boyfriend that when he leaves I won’t eat the next day or maybe I’ll only have a snack and I won’t get hungry because I ate so much the previous day. I think this habit I’ve developed has cemented the cycle of overeating because then when I see him again, I’m ready to gorge myself.

This binging cycle makes me feel really bad about myself and I want to regain control over my health, my spending on food, and my life.

I’ve decided that tonight I’m going to begin my workout regimen again (It’s not very intense, just like 15 mins of cardio and then a bunch of strength exercises for toning and muscle). Tomorrow, I’m going back to my calorie limit of 1340/day. If I want to have a cheat day, it can be below maintenance (1670 on a sedentary day). I’m not starting off with a limit of 1200 because I think that makes binging too tempting, and in school, it’s so easy to binge.

Sorry if this is too long or rambling. I’d love to hear any advice or similar experiences you guys have had. Loseit was my original inspiration for this weight loss, and it’s where I learned that weight loss is possible.

I’m scared to step on the scale, so I think I’m going to eat well for a week or so before I step on the scale and see the damage I’ve done. Before I started these binge cycles, I was weighing myself daily and it was a source of motivation for me. I just don’t want to step on and scare myself by seeing my weight at a point that it took me months to get away from.

submitted by /u/uknowitsnotasandwich
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2SMqHKg

Day 1? Starting your weight loss journey on Sunday, 11 October 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!

submitted by /u/AutoModerator
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3jPcl7L

Continuing my weight loss journey.

I lost 40 pounds since November of 2019. It was on and off dieting. Sometimes I would gain 5 pounds back and then lose it again. I started struggling recently to get back into losing weight and pushing myself and I felt really unmotivated, until I got some help. My boyfriend landed an amazing high paying job that’s about a year or two. He gets some longer breaks but it’s 3 weeks gone, 8 days back, and I decided it is the PERFECT time to continue following my goals. I continued my weight loss journey 4 days when he left and I already look less bloated. I feel motivated and super confident that I’m going to be my goal weight by December for Christmas and New Years. My goal weight is 20 pounds away and I’m so pumped to reach that!

I miss my boyfriend and he was my biggest supporter, but I feel like this opportunity also gave me an extra push of motivation. I decided to focus on my health and feel more confident every month he comes back to see me. I have so many reasons to want to lose weight; keep myself busy, set goals for myself, have something else to look forward to other then him coming home, surprise him with my transformation, etc!

It’s so excited to see where this takes me!

submitted by /u/sndkfkke
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2SHviO3

New on my weight loss journey and need some advice please :)

Hello! I am a 30 yo female and I've decided I want to lose 25 lbs by the end of the year. I am 5'6" and my current weight is 167lbs. For high school and most of my 20's I weighed around 130lbs, but starting a few years ago I started to gain weight due to drug addiction, and just not taking care of myself, eating fast food all the time, not exercising, etc. So I've gained more than 30lbs in the past 3 or 4 years. I was heavily using opiates from 2016-2019.

Anyways, I now have been clean and sober from all drugs and alcohol since December 18th and I feel like I want to get back to the weight I was before I spiraled out. I want to gain alot of the confidence back that I lost the past few years.

Where should I start?? My goal is to lose 8 lbs a month until January 1, 2021. What is the best foods to eat to do that? Me and m brother were arguing about whether its the calories or the carb count in a food product that makes a person gain or lose weight... I thought the key to losing weight is cutting carbs. Am I correct in that?

My plan is to increase my water intake, and eat foods like eggs, almonds, string cheese, salads, fruits/veggies, tuna, chicken. Basically foods with not a lot of carbs. Can anyone please add some foods I could incorporate in my diet or tell me which foods I listed aren't good for weight loss?

Sorry this post was all over the place, but any advice on how to lose the weight I want is greatly appreciated. :) Peace-

CW:167lbs

GW#1: 142lbs by 1/1/2021

Ultimate GW: 125lbs

submitted by /u/LimeGreenQueeen
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2GSrmqX

I suddenly feel unfamiliar with myself and it isn't a great feeling. Has anyone else experienced this?

I've lost 64 pounds since December 2019 and dropped from 210 to 146 lbs as a 5'8" woman. To this point, I've been able to cycle through some old clothes at smaller sizes, but today I got some new pants in the mail since even the smallest ones I had at home were literally falling off my body. At my heaviest, I wore a size 16. The smallest I had at home were 12s. Today I tried on 10s and they were still too big!

Now I know most of the time, things being too big is not a real complaint, it's practically the goal of weight loss. Problem is, it suddenly made me feel like a stranger in my body. At my heaviest, I assumed that a size 10 would be the lowest I could ever hope for in jeans due to a pretty emphasized hourglass figure. I mean my hip bones are wide as hell and those don't get smaller from weight loss. I would never have thought I could need an 8 in pants and I'm not even done losing weight yet. Its like I held this assumption about myself and what my body was like for years and suddenly it's gone. It's disconcerting to feel unfamiliar with your body and to just have such a weird sense of what your size is. It's hard for me to put into words and I'm not even completely able to identify the feeling, but yeah, has anyone else had almost like an out of body sudden experience of unfamiliarity?

submitted by /u/damiroor
[link] [comments]

from loseit - Lose the Fat https://ift.tt/34JvQZf

Healthy, Quick Meals - Calorie Counting

I'm looking for quick and healthy meal ideas that are easy to track calories. Long story short, I lost a significant amount of weight a couple years ago, maintaines that weight loss for 9 months (was slightly too low of a weight for me, BMI 18.6, 11.3% body fat), then with Covid I slacked off, stopped rigorously working out, stopped calorie counting, and gained 20 lbs back fairly quickly and have been maintaining this weight effortlessly since.

I would like to lose 10 lbs as I don't like my current weight/body and my clothes don't fit anymore. I'm hoping to get to a place where I am happy with my body as well as being mentally and physically healthy.

I want to calorie count without obsessing, and I'm looking for easy meals to calorie count that are still healthy (I know you can lose weight in just a calorie deficit, but I want to eat a healthy amount of protein, veggies, fruits, etc.).

Any recommendations?

One example I eat several times a week is an autumn salad I make: spinach, feta, apple slices, craisins, almond slivers, and raspberry vinaigrette. It is quick to throw together and just weigh things as I add them.

Thanks!

submitted by /u/aes628
[link] [comments]

from loseit - Lose the Fat https://ift.tt/36TVeOG

I finally got a treadmill, no more excuses! (Also some questions)

I guess I'm just posting this cause I'm excited but,

I've been putting off exercise for a while because..well..lazy. but I've decided to get a treadmill today!! I have just built it and walked for about 10 minutes to test it :) I've struggled with binge eating disorder, eating because of anxiety, and overall shitty eating habits. But hopefully soon I can get healthier!! I get exhausted easily now, but I want to be able to work up to 15 minutes, then 30, then eventually maybe an hour!!

My other plans to help with weight loss are really just eating a bit less and loosely counting calories, I don't want to be too focused on calories because I don't want the risk of an eating disorder, especially cause I'm a teen, but I want to monitor it just a bit. I also got a food scale recently, so that should help.

Also, I wanted to ask a few things;

1. If I want to eat, say around 1500 calories, but I go over about 100 to 500, if it's healthy foods (fruit, vegetables, seeds, nuts, grains, etc. Nothing too bad.) would it affect me that much?

2. I have an actual issue with eating vegetables, I know they are important for weight loss, but most make me gag. Like almost throw up. It's not that I don't want to eat them, because I try, I really just can't. I've talked to my mom about it and she says I was like that since I was a baby so.. has anyone else experienced this? Any idea how to fix this?

3. Is there any specific foods I should be focusing on eating, like foods that could help with weight loss? Or does it not really matter as long as I'm within a calorie limit?

Good luck everyone!!

:)

submitted by /u/throwaway70982638
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2GYSEvJ