Hit my goal weight this morning!!!

56F, SW 279, CW 160, Weight lost 119 lbs.

I began this journey on 9/27/19. Goal was to lose 1.5 lbs per week. It took 53.5 weeks. Average of 2.22 lbs per week. The last two months have been the slowest, averaging 1 lb per week.

No surgery, no exercise (despite constant nagging 😂)

I did it through counseling at a non-surgical weight loss clinic at my local hospital. It’s hard to summarize a year’s worth of dietary counseling into a sentence or two, but mainly monitoring carbs and protein. At least 80g of protein per day and no more than 100g of carbs.

The biggest challenge was accurately counting the carbs and protein in non-packaged foods. MyFitnessPal has a database from other users’ inputs. It can vary wildly and be as accurate as you might guess.

So I’m basically on the Lean Cuisine diet 🤣. Anything pre-packaged that can accurately tell me what the counts are.

My biggest take-away from it all is how easy and scientific the process was. The weight just fell off. Calculations of basal metabolic rate versus food intake - hmmmm. Wow. Is that it?

Biggest challenge now is to maintain it. I hope it will be as easy as the losing part! I suspect it won’t be, though.

Good luck to all my fellow losers!!! There is hope. Get help. Seriously - get professional help. It wasn’t expensive. Basic doctor co-pay each month for first six months then once every two months.

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i have been eating below 1000 calories on the daily for 4 months already i cant seem to stop

hi reddit! this is my first time posting about this so please be kind. it's kind of long so i hope you bear with me.

im a 20-year old 5'2 female weighing around 53kg. i used to weigh around 70kg back in 2018 and i decided to lose some weight before entering college. i mostly just eliminated rice from my diet and did some cardio workouts 5 hours before going to bed. i went from 70kg to 63kg and i was so happy! i entered college feeling fresh, confident, and beautiful. i felt like i had a major glow-up because i became confident in the way i dressed, too. in short, i was very happy with my self-image.

and then quarantine started. aside from the fact that i was devastated (because i was a people's person + i was so afraid of my family getting covid), i also started to pinpoint the bad things about my body: flabs of fat here and there, things like that. i became so critical about my body. i hated how my thighs would and belly would jiggle and how my chest was too big. i had a short neck and fat face, too. i decided to lose weight. initially, i worked out (cardio) everyday without fail for an hour and a half. i diminished my intake of food too, but just by a little. 2 months later, i lost 2 kg and 2 inches around my waist. my family was praising me for the weight loss, i was still not satisfied. im pretty sure my self-dissatisfaction came from the things i see on social media and youtube. i keep seeing "lose 10kg in 3months!" and stuff like that and i... kind of pressured myself into doing so?

come july i decided to do an extreme calorie deficit: at first it was just a mild, healthy calorie deficit. i just substituted my rice with some vegetables. aside from that, i still continued my daily cardio workouts consisting of a lot of jumping. and it worked. less than 3kg later, i was still unhappy, and terribly so. i just started calorie counting really bad. my lunch would consist of a small pieces of meat or poultry and lettuce (because they were low in calories) and a shitton of water. i dont eat breakfast too because i'm A.) either asleep till 11am or B.) on the days i wake up early, i just wait till 12nn to eat. for snack, a single piece of wheat bread with butter and a cup of coffee, and for dinner, the same amount of food i took during lunch, sometimes even less. i dont eat beyond 6pm and wait till 12nn on the following day to eat. all in all, i know i eat around 900 calories a day or less. on good days, i take it up to 1000 or 1200, but the thought of eating beyond 1000 calories breaks my heart beyond words, and it's been going on since july. my aunt asked blatantly asked (but i can sense the genuine concern) if i had anorexia, and i denied it on instinct. our family shies away from mental issues so i didnt really know how to respond.

reddit, please help me. i know i should see a nutritionist, but the pandemic is forfeiting my rights to go outside and seek help. plus, it's expensive. i want to go back and enjoy food again, and be confident again like i was when i was at 63kg. i want a healthy relationship with food again, but i just cant seem to recover from this self-induced fever dream.

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What am I doing wrong?

Hello all! Just looking for some advise and maybe a little inspiration/motivation. Im female, just turned 40 I’m 215 lbs and 5’5. Before I had my daughter 4 years ago I was 130lbs so this weight has been kind of sudden, very depressing and I’m always tired. I started this weight loss journey 1 month ago by cutting out all processed foods and limiting my calories to 1400 a day. I eat lots of veg and lean protein. The first 2 weeks I lost 2lbs and now I’m not loosing anything. This morning I stepped on the scale and my heart broke, it took everything in me not to eat a whole pizza. The only thing that has changed is I don’t have time to do my lunch time walk or elliptical due to work and a busy schedule but I still get 10000 steps a day. Plus most people say it’s 70% your diet that looses the weight, maybe that’s bullshit? I don’t know.

Some thoughts, I’m 40. When I was in my 20s and 30s I could fart and loose weight and now it seems my metabolism is non existent. Is there supplements for this? I also went on a birthday and Halloween binge that resulted in copious amounts of booze and nachos but that’s only 3 days. Should I do IF? Reduce my calories further? Please help I’m feeling really defeated but I don’t want to give up.

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You're retraining your body - be sure you retrain your mind as well! A story of visualization.

I catch myself and so many others saying "but I've only lost XX lbs". Stop right there my friend. The physical efforts and mental preparation to lose that first pound is enormous, so please stop selling your efforts short by dismissing your little victories. The weight loss and transformation of your life is going to be a long series of little victories that lead to the big ones, that lead to the permanent ones. You will NEVER lose your weight in an instant, or overnight, or by thinking about a salad, or by thinking about taking the stairs. Results are acheived by turning your thoughts into action.

On the way to the grocery store a few weeks ago, my mom, who has struggled to manage her weight her whole life, was brave enough to share with me, "I know it's not much, but I'm down 3 more lbs in the last month or so." So I over exaggerated my reaction and celebrated this with her in a BIG way! High fives, tears, loud congrats. Yet she wasn't celebrating with me, she still seemed down on herself. She couldn't be happy yet because it wasn't ALL the weight gone; she was dismissing this victory as not good enough. So I had this bright idea that I saw on a TV show 10 plus years ago. We get to the store, we don't get a basket so our arms are quickly filling up with items. After gathering our things, I ask Mom to come with me to the fridge section, and to bring an open mind. I take the items from her arms and nod my head towards the butter and ask her to pick one up. I ask her what the weight of this butter is and she doesn't know (she knows, she's just playing dumb lol). I told her that's one entire pound. I asked her to really look at it, really feel its weight and really see the size of it. Then I asked her to pick up 4 more (her total is 5lbs down now). She's struggling to hold 3 of them as she reaches for the 4th and 5th one. "Mom, you're holding 5lbs right now. So when you say "I've only lost 3lbs" I want you to remember what those 3lbs look like and feel like. Now slowly put them back and feel how light your arms become." She wasn't stricken with emotion but I think I opened her eyes a little bit about what she's accomplished so far.

If you're stuggling to visualize and celebrate the weight you've let go of - go to your nearest store, and pick up that pound of butter, or 5 of them, or the entire box of 30- hold it for a few minutes, FEEL the weight of it and then set it back down. Walk away from the weight of that butter just like you're walking away from the weight you've released. Know your limits, lift within it ;)

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To those who have plateaued and then had a second wave of weight loss - Do you have any advice?

Hi there! Long story short about me: I'm 29F, 5'8. SW: 265, CW 221, GW 165 [44/100lb lost]. I have a sedentary office job (WFH) but I do 30min on my exercise bike 5 x a week. On weekdays, I eat 1300-1500kcal per day (normally somewhere around 1400) and at weekends I tend to eat around 2000kcal. My TDEE is roughly 2440 to maintain.

My weight loss has been as follows:

July -16lb

August -10lb

Sept -8.2lb

October -9.8lb

My October loss might seem like a lot, but I maintained for the last week in September and then lost 4.5lb on the weekend of Oct 3 (water weight?). Two weeks ago, I maintained 220, then last week I gained 1lb.

I'm still very happy with my overall progress and understand it won't always be consistent, but I don't want this to continue for a possible third week. I weighted myself this morning and I'm 221.8.

I haven't been walking as much because the weather has been bad, and I will admit that I did eat a high calorie takeout the past two weekends, but I've still been very well behaved during the week to try to make up for it, so I will be frustrated if I go into my third weekend without any loss.

I've decided to up my 30 min morning workout to 40 min, but I don't want to cut any more calories than I'm already consuming. I was even thinking of trying to up it to 1500-1600 and cut out the higher calorie weekends to make my calorie balance more consistent? Does anyone have any experience or advice they could share?

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Day 1? Starting your weight loss journey on Wednesday, 04 November 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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Advice for Overcoming 2-Month Plateau (18F 5'6" SW:180 CW:150 GW:130)

Hello Lose It community! This is my first post on this sub. I'm an 18yo female who started at 180 and have been plateauing at 150 for the past two months now. This is a long post, but I wanted to include as much information as I could because I'm not sure what exactly is causing this extended plateau.

I've used a few different online calculators, and my BMR is around 14-1500 calories per day. I've been using the Lose It app since April of this year (2020) and have logged every single day honestly and religiously. With a strict diet of 1200 calories per day and lots of exercise, I lost 30 pounds in the first five months, but then plateaued somewhere around September and haven't been able to lose a single pound since.

I've heard many times that weight loss is simply about the numbers, and if you're on a deficit, there's no way not to lose weight. However, I've run the numbers countless times and for the past couple months I haven't seen nearly the results I should be seeing based on my calculations.

I started paying attention to how much protein I ate a few months in, and I make sure I have at least 60-90 grams every day. I lift light weights a couple times a week and do 20-30 mins of cardio (Just Dance) every night before dinner. I'm an online student, so I'm mostly sedentary outside of planned exercise, but lately I've started standing up during class (5+ hrs a day) because I heard it's better than sitting all day.

I have to mention two big things that I think may be affecting my weight loss: First, I'm a student at a Japanese college but was unable to go to Japan due to Covid, so I'm living in America taking online classes in Japan time, which means my waking hours are 6pm to 7-8am. Obviously, this is not a normal sleep schedule, and I'm sure it's not healthy for my body, but there's nothing I can do about it until I'm able to fly to Japan early next year. Also, about sleep, I've always had sleeping problems and can't remember the last time I felt rested waking up, no matter how long or short I slept or if it was during the day or night. I had a sleep study done once when I was 9 and once again a few months ago, and they found no irregularities, so I have no idea why my sleep is the way that it is. I know that getting good sleep is essential to weight loss, but I haven't slept well since I was a little kid, so I don't know what to do about that. Second, I have GAD, and right now is an extremely stressful time in my life for several reasons, one of which being my upcoming flight to Japan, which I have to jump through several hoops to make happen in this post-Covid era. I know that the release of cortisol can impede weight loss, and I'm trying to start doing things like meditation and guided breathing, but I'm very much a ball of stress right now.

Am I eating too little calories per day? Is my weight loss stalled due to the abnormal sleep schedule and stress and there's nothing I can do but try to maintain for now? Basically, what am I doing wrong and what are some things I can start trying to do better? I'd really appreciate any advice or help from people who may have had a similar experience (night shift workers, etc.). I've come this far and have no intention of giving up, but I am very discouraged from not being able to lose a single pound in 2 months after dropping 30 so quickly, so any advice on staying motivated would also be greatly appreciated.

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