I lost 35 lbs. since the start of the year

Yesterday I weighed myself and I weighed 191 lbs. I started the year at 226 lbs. I'm happy but I haven't told anyone IRL about my weight loss. My clothes are definitely fitting more loosely now (except in the calf area of my jeans because running is making my calves bigger). I've been following a mostly plant based diet (I'm a vegetarian and do have some animal based products like cream for my coffee) and I run at least 3-4 miles three times a week. I drastically cut back on fast food and ordering out partly because it's not healthy, I need to save money and vegetarian options, while better, still aren't the greatest at restaurants. I'm learning some great vegetarian meals like three bean chili and tofu chili. This journey has been amazing and I can't wait to see what comes next.

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

from loseit - Lose the Fat https://ift.tt/37UoNjJ

Why I don't completely regret gaining back 20 lbs of the 30 lbs I lost

IMPORTANT: I DO NOT ADVOCATE GAINING BACK WEIGHT YOU HAVE ALREADY LOST

Hey everyone! So for some background I am an 18 year old male. I am 6 foot 3 inches and I currently weigh just under 260 lbs and when I started my weight loss journey back in March I was 273 lbs. I lost around 30 lbs before I started struggling mentally and gave up on eating better for a month or so. Yep, a month is all it took to gain 2/3 of the weight back that I spent multiple months losing.

See, I would normally be distraught over this, but this gaining back of weight has taught me a lot. I am someone who believe everything happens for a reason, and I feel like this is no different. I started this journey after my high school shut down because of COVID (I have since graduated and now attend my dream college). I had just started losing weight because there was nothing fun to eat around the house and I couldn't go out and get food. Over the course of losing weight I never really noticed a difference in how I felt. I thought I had more energy and felt lighter but I wasn't sure.

Gaining back this weight has illustrated I was 100% right. I felt SO much lighter and had WAY more energy. I was never really tired, I felt great, I was more responsible and overall happier. Currently, I feel like garbage physically and I really don't enjoy it. So, some words of warning for those of you on the right path now: If you start slacking, you will regret it, and you will feel 100x worse than you do now, I promise. Keep going, you got this.

In addition to this, I kind of had a breakthrough moment. Even though I am 13 or so pounds lighter than I was, I realized I am fat. People always say "no, you're not fat, your just chubby" or "you're just big-boned!" I now absolutely hate when people say that. I am fat, and I own that now. I am more self-conscious, but that isn't necessarily a bad thing. If you have a reason to be self-conscious (like being fat and unhealthy), you should probably be self-conscious for your own good. This was kind of an unexpected discovery for me but I am glad I discovered it.

Lastly, I found out: WEIGHT LOSS IS POSSIBLE! I thought it would be so hard to lose weight, but through CICO I had very little difficulty. I found I enjoyed it a lot and I am happy to be back on the right path.

So, where am I now? I am a fat college student with more motivation than ever to improve. I now know it is possible and that it really isn't as hard as everyone makes it out to be. I also realized how much weight I want to lose and now I am the one pushing for weight loss, it isn't just happening because of quarantine. Lastly, I am working on building muscle while losing weight, and so far it has been a lot of fun.

KEEP AT IT PEOPLE! THE TEMPORARY TASTE OF UNHEALTHY FOOD IS NOT WORTH THE GRIND TO LOSE THE SAME WEIGHT ALL OVER AGAIN! YOU GOT THIS! I BELIEVE IN YOU!

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

from loseit - Lose the Fat https://ift.tt/2TI2ftX

App to track emotional /compulsive eating? (Plus pro WL tips offered)

First time posting here after a lot of lurking, any advice appreciated!

I am on my weight loss journey having finally started losing after years not knowing how. I worked out that CICO is the way, and I use Fasting to help.

The problem is, yeah CICO is simple, but it’s not easy. Sometimes I emotionally or compulsively eat, not quite the full BED but still a strong emotional compulsive response which id like to learn to control so I can stay within my calories.

As well as tracking calories I decided to non judgementally write down when I was over (which is at least a couple of times a week, Sometimes over 1000kcal) but also why - I had a load of reasons sometimes stress, sometimes underprepared, sometimes “self soothing.”

I started to see patterns and separate myself from my compulsive thoughts.

Then my therapist suggested tracking not when I gave into the compulsion, but when I had the compulsion and successfully worked through it thereby reinforcing and rewarding positive behaviour. This was a breakthrough for me. Already I am starting to see mind patterns which I can see are there but as yet not managed to conquer.

Having an app being able to log the thoughts and “check off” a successful day and maybe even categorise the different triggers would really help me. Does anyone have any suggestions?

TL;DR - I’m looking for an app to track and work through emotional eating triggers and would like to check off successful days and write down the triggers

Cross posting to r/Decidingtobebetter

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

from loseit - Lose the Fat https://ift.tt/3oE7v0a

Environment is EVERYTHING.

I've been trying to lose weight for 10+ years: always falling off the wagon, getting back on, and learning more and more. Exhausting? Yes - but I'll get there! And this time, I've learned the most important lesson for me.

Y'all. Your environment is so, so important to weight loss.

Before the pandemic started, my environment wasn't ideal because I wasn't paying attention or taking care of it. We had junk food in the house. Our housemate didn't eat healthily, and I allowed her bad habits to influence me. I told myself it was too hot, too cold, or too wet to exercise. We had a gym, but I made excuses. I thought "it's not the right time, I need things to be right". Put simply: I didn't lose weight in The Better Times, because I was waiting for perfect conditions.

And then things got so much worse.

Covid shut the gyms. We got takeaway delivered almost every night during lockdown. Depression, anxiety and sadness set in. Good things happened too - I started walking every day when we were allowed one exercise a day. We couldn't go to the shops to snack so much. I started thinking, "maybe I can be one of those people who loses weight during quarantine!"

...Then things turned really bad.

Basically, my mum moved in with us. I had to rescue her from a horrible situation, and she's a very negative person. Since she's been staying I've realised some horrible things about my childhood I can't process properly while she's still here. The woman is a black hole of negative energy. I feel like crying whenever I'm in the same room as her. We're working on getting her in a better living situation as soon as possible - but until then, I feel trapped. My mental health is in a dire state.

And you know what? Weight loss can wait. I did the bingeing thing... it makes me feel worse. So I won't be intentionally seeking out junk food.

But if I want a pizza? I'll get a small one. Extra cheese.

If I need to get out of the house? I'll take a big walk - I won't try and run, and risk breaking down crying because I can't meet the standards of where I "think" I "should" be by now.

Life's thrown us a curveball to the side of the face. And I'm seeing the evidence everywhere - it seems like either people have thrived over quarantine, getting into bodyweight fitness and ridding themselves of junk food without the pressure of eating while socialising. Their environment has improved for weight loss. Others have put on weight, or barely maintained, because their environment has worsened for weight loss.

This is me. And if this is you, it's okay.

It's never too late. It's genuinely okay to take a break, because the world is exploding. Even if you've been way too lazy during The Good Times.

It feels like I've been evicted from a large, lovely house I took for granted and allowed to fall into ruin, and now I feel what I lost. I'm living in a broom cupboard, and regrouping. Re-learning what I need to do to keep my environment clean, build good habits, and thrive on the other side.

Just a thought. I hope it helps.

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

from loseit - Lose the Fat https://ift.tt/31SbqMU

The benefit​ of setting monthly goals vs week

I used to break it down by week because many of the weight loss apps ask that when recommending daily calorie intact. This may not be for everyone but I've found my motivation has been higher now that I've mentally shifted to monthly goals. I've found that sometimes the number doesn't go down after repeat days of healthy eating and exercise, which is frustrating. Then I hop on the scale and I've down 3 lbs. When the opposite happens and I gain instead of lose weight I don't feel as discouraged because I know I'm still able to meet my monthly goal. This has also helped light a fire under me to start every month with renewed enthusiasm. Mini version of the New Years resolution.

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

from loseit - Lose the Fat https://ift.tt/3oB9xOt

Lost my first 10 and got a NSV to drive me to my next 10!

Hello! I started my journey 49 days ago on 9/20, this time dedicated to taking it seriously without fad diets or half-assed tracking. Now I am 10 lbs lighter and nearly at my my pre-COVID weight of 184 and my first mini-goal on the way to healthy.

I have been holding at 1250 calories every day, never missing logging it in in MyFitnessPal, with infinite gratitude to my husband for helping plan healthy meals and calculate the calories each dinner since he is the chef of our household. With all the advice here on filling, healthy foods and preparations I have found that the drop to a calorie deficit has been more bearable than any past attempt at dieting. I have been very focused on my protein intake to help keep me satiated and healthy with a goal of 100g a day and I am learning to enjoy cottage cheese (please give me recipes in the comments to help me find yummy ways to eat this stuff) and keep greek yogurt on hand to have as a snack option when I'm a bit off my daily goals and that has really helped me get my macros each day. Currently I feel satisfied after each meal, don't have blood sugar drops or spikes, and don't really feel the need to snack because this subreddit has helped show me how to eat so I am appropriately full of good, whole food that keeps my body fueled and happy.

I will say the hardest part diet-wise is that every week I host a Beer School to teach our 17 members about beers they provide based on a theme and therefore can't really escape that one unhealthy choice since I need to taste the beer to hold the discussion about it. However, I have adapted my pouring myself only half of the tasting size- coming to 1.5oz of each beer, upping my water intake on those days, and making sure to log every calorie since different styles have wildly different calories, never going about my daily calorie requirement by choosing to eat lighter dinners like fish on those days.

As for working out I got a subscription to Beachbody on demand and together my husband and I have completed the 21 Day Fix workout program (following our own diet plans) and are now 17 days into Power 90 (the precursor workout to P90X). I can see some muscle definition even with my excess fat, and already my shoulders are looking so much more toned. Feeling myself get stronger has been massive motivation to keep going and we haven't missed a day of working out except for three rest days between the two programs. I will say I do see the weight loss stall with the start of each program but I know that that is muscle gain and water retention due to inflammation and don't worry myself over it since I know in the end I am going to thank myself for working out the entirety of my journey and love how I look as more fat comes off. I still haven't worked out rewards for myself yet as I hit milestones but currently the increase energy and better sleep I've been enjoying by being active has been extremely motivating.

My current biggest concern is obviously the holidays and winter travel ahead, but I have been trying to be very vocal on my weight loss goals to my friends and family in preparation to fend off pushy comments about food once the festivities begin. My hope is that seeing how badly I want this will help curtail at least some of the judgement and pressure as I work to stick to my diet and exercise plan even when away from home. Already a friend has tried to give me shit for "starving myself" and "not being body positive", but that is because she has just been working out for months and not eating any healthier without progress and doesn't want to hear that CICO is important to success. I was proud in that I simply told her I was happy with my journey to fitness and health and wouldn't let her negativity slow me down or make me feel bad about caring about creating true changes in my habits and mindset for the sake of my wellness. She has always been the "loud friend" and it felt really good to have that measured moment of speaking over and shutting down her attempts to shame me when I normally would have just let her go on ranting.

So thank you loseit community for helping to give me the building blocks and motivation I have never been equipped with in past attempts and getting me over this first hurdle successfully. To spur me onto my next 10lbs of loss I also had a great NSV yesterday! I saw a coworker for the first time since I started my diet and exercise regimen and she immediately asked if I had lost weight ! She is the first person to say anything and I immediately lit up with joy as she praised my hard work and that happiness is still glowing in me today. I can't really see it in myself yet, but to know that someone recognized it feels amazing and has me ready to keep going full steam ahead. I guess that's one nifty thing about remote working currently in that my coworkers see me so rarely in person so they can actually witness a change I can't see day-to-day in my mirror.

Much thanks reddit, your posts and supportive atmosphere is what got me started and I wouldn't be celebrating today this first victory out of hopefully many if I hadn't found myself here out of desperation after seeing the 200 on the scale.

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

from loseit - Lose the Fat https://ift.tt/31VW8XL

8 Tips to Burn More Calories by Walking

Walking is seriously underrated in terms of its benefits as an exercise. Oftentimes we feel as though we must get drenched in sweat to be burning those calories off when in reality, walking really can do wonders to help you burn calories. Don’t get us wrong, cycling, running and all of those intense cardio activities are wonderful. But maybe you don’t always have time to hit the gym or go for a full-blown run.

Sometimes, fitting in a couple of walks can feel a lot more doable.

Fortunately, research supports the benefits of walking. A study, published in the British Journal of Sports Medicine, found that those who stuck with a walking program had significant improvements in blood pressure, reduction of body fat and body weight and overall better quality of life.

To help you burn more calories, we’ve rounded up eight easy tips for your walking workout.

Why Stress Keeps You From Losing Weight (and How to Beat It!)

Read More

1. Walk on an incline, a hill or stairs.

Going up? Walking on a treadmill that is tilted at an incline, walking up a hill outside or even walking on stairs can all increase the intensity of your workout. This means you’ll burn more calories than walking on level ground. It may also be better for your health. One study, published in the Journal of Sports Science and Medicine, has shown that uphill walking can help your body metabolize both glucose and lipids, which means it might be beneficial for “the prevention of type 2 diabetes and disorders in lipid metabolism.”

2. Use an activity tracker or step counter to stay motivated.

Wearing a watch or a device that provides activity tracking capabilities and/or step counting can help motivate you to walk longer or faster. Without any sense of how far you’ve walked or how many calories you’ve burned, it can be easy to “quit early.” But if you see that you’re just a few tenths away from the next mile—or that you’re incredibly close to meeting your daily step goal—it can push you to go a little bit longer. That kind of motivation can pay off in terms of your results.

3. Listen to tunes.

Did you know that music can have an impact on your weight loss goals? A study, published in the journal Psychology of Sport and Exercise, found that listening to music led to a 28 percent increase in activity enjoyment. That can equate to walking for longer—and burning more calories. People also commonly report that music helps them increase the speed and intensity of their work. It puts a little zip in your step!

6 Easy Habits That Can Increase Your Metabolism

Read More

4. Walk with a pal.

While music can motivate the solo walker, having a friend to talk to can also be motivating. Research carried out by Virgin Active Health Clubs found that exercising with a friend can burn more calories than working out alone. The reason may be that chatting with a good pal is distracting and helps you go further. When friends walk together, they also pace one another. You might be motivated to walk faster than you would alone.

5. Make sure you have the right shoes.

A good pair of walking shoes really can make all the difference in the world when it comes to inspiration to go further. If you’ve ever walked a long distance in unsupportive shoes, then you know how much your feet started to hurt. But when you have footwear that is comfortable and provides good shock absorption, you can walk longer and faster—and torch more calories as a result.

6. Move your arms as you walk—and pick up the pace.

Adding arm movement during your walk can help you to go faster. It can turn a regular walk into a power walk—and that can help increase your burn. Research, published in Nature Medicine, found that the intensity of an activity can be more important than its duration. In other words, a shorter power walk can be more calorie-smashing than a long and leisurely stroll.

Hike Your Way to Weight Loss: 10 Reasons to Go for a Hike Today

Read More

7. Take a hike!

Instead of walking around your neighborhood or town, why not drive to a local trail and take a hike? Hiking on uneven ground and different terrains can activate different muscles than you’re used to using on flat surfaces. You’ll be strengthening muscles in the knees, hips and ankles—areas that don’t usually get much use. The changes in terrain typically mean more calories burned, too.

8. Incorporate interval training into your walking program.

If you’ve ever participated in an interval run, then you know it incorporates short bursts of sprinting into your jog. You can do the same thing walking by increasing the intensity to a power walk at each interval. The idea is to keep the interval short enough that you won’t get completely exhausted and can keep going. This can help you burn more calories while walking.

Pair your walking workout with a convenient meal delivery service! Get started with Nutrisystem today >

30-20-10 Interval Training: It’s for Everyone

Read More

The post 8 Tips to Burn More Calories by Walking appeared first on The Leaf.

from The Leaf https://ift.tt/3e5IuWT