Day 1? Starting your weight loss journey on Monday, 30 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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Has anyone had this experience/ issue with weight loss? If so, how did you handle it?

 Hello all! I started my weight loss journey around mid-August of this year, and I weighed 287.0 LBS (20-year old male, 6 feet tall). Currently, I weigh 274.0 LBS, which is not at all where I wanted to be over 3 months after my start. I’ve now realized the core issue that I have with weight loss, and why over these past few months I have ultimately failed with each new attempt. I begin each attempt with a fresh mindset, weekly goal in mind, and the “I will do this” attitude. I do well for usually a week, and I will see some results—which excites me. Then, I may fight with my spouse, a new financial difficulty may arise, or maybe even I just become too bored...then I turn to restaurants. Pizza, chicken, soda...everything I shouldn’t eat. I don’t keep pleasure food at my house, but when I am upset by sometimes even minor things, I take comfort in eating. Most recently, as an example, my spouse was very upset about one of her courses, so my first response was to go get a pizza from one of our favorite restaurants. This was of course after I had already eaten for the day, and I even told myself in the moment that I didn’t need to eat it—I knew it was a bad idea. Unfortunately, for one reason or another, I always lose the internal conflict within me when it comes to eating for comfort vs weight loss. It has become a cycle for the past few months where I will diet successfully for a time, then I will relapse back into old habits, then I will find courage again, and so forth. My question is if anyone here has dealt with emotional eating like I have, what was/ is your success story? How did you overcome it? Or, if someone hasn’t necessarily had this same problem, what advice do you have? 

Thanks all!

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2.25 years of progress

I have been trying to burn as much fat as possible for the past 2.25 years. Their have been many ups and downs. The positives totally out way the negatives and I feel better about myself.

I wanted to make a post to give myself more motivation. I have lost 95 lbs, and would like to lose another 15 if possible.

The first pic is of me in a white button up shirt that barely fit when I started the weight loss journey. The second picture is me wearing a shirt from when I was a kid. I think I had the shirt when I was 17, 7 years ago, but can’t say that with certainty.

https://imgur.com/a/PWyf5Sh

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The analogy I've been using about weight loss

I'm a member of a facebook group related to weight loss (mostly cico but some people do other things). People often talk about "starting over"

After years of stressing about my weight (Gaining, losing, quick fix diets, lifestyle changes, and exercise programs) I have one thing to say:

Fuck. That.

You are not starting over. Starting over implies you failed in some kind of inexcusable way. Starting over is going back to start.

And you know what, even if you literally are losing and gaining the same (or more) weight time after time...it's still all the same journey. It's still not truly "starting over"

I was thinking today and I think that health and weight loss is like a highway. You're going down the highway...maybe you're in the fast lane or maybe the slow lane... either way is fine. Maybe you accidentally take the wrong exit. And maybe you stay on that side street longer than I tended. Maybe you literally backtrack or end up going north when you mean to go south.

It's all ok though. You don't have to start at the very beginning again. Just find the nearest on ramp and get back on. Maybe you'll be slower than you were before. Maybe you backtracked and now you're 2 exits back (or all the way back where you started or even further away). It's ok. Once you've driven the road, you learn more about it. Where the potholes are. The spreed traps. Etc.

Just keep driving. It's a journey. You'll get there when you get there. And sometimes there are good reasons to take detours. And sometimes what we think is a good reason for a detour ends up being a stupid roadside attraction and not worth it.

It's ok. Give yourself permission to stay on one journey. No need to start all over. No need to get a new car. Just fill up the tank and keep going.

I've stopped saying that I'm "starting over"...and it's been great for my mental health. Maybe you should try it too. Instead of starting over this week maybe just get back on the road and enjoy the journey.

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Starting back on my journey after a year off - progress pics included.

It was back in 2016 when I realized my life had gotten out of control. My best friend had started hooking up with someone who had previously turned me down, which hurt but was also understandable. I wasn't a terribly good catch psychologically or physically.

I adopted the mantra "eat like an adult". Would a healthy and well-adjusted adult pound back a large slurpie and a full bag of chips every night? Of course not! It was a great weight loss tool, but also extended to every facet of my life. Would a healthy and well-adjusted adult play video games every evening? Never go out and exercise? Socialize primarily on reddit? No, no, no. It was a great way to remind myself of what a good life looks and feels like. I started by going for walks in the evenings, which slowly progressed to runs. I went over to my friends places instead of playing online games, at first by bus and then by bike. Eventually I got the confidence to use my university gym. After the first year I had dropped from 281 lbs to 215lbs and ran a half marathon. I found myself enjoying life, laughing, and becoming closer with all of my friends. Not just from more time spent together, but also from the better outlook on life and positivity we could now share together.

By the second year I had passed my ultimate goal of 180 lbs, and hit my lowest weight of 175 lbs. I ran my first full marathon, and it was an absolute blast! I made friends along the run, and discovered the incredible feeling of knowing what my body is capable of. I had graduated from biceps curl to running my first powerlifting routine, 5/3/1, and the whole atmosphere was incredible. Pushing myself, seeing objective results, feeling the rush every time I stepped out on to a trail or into a gym.

Eventually the novelty of it sort of... wore off. I slowly gained back up to 190 lbs, and have maintained there for the last year and a half. I've told myself that I still look good, that I gained weight to help with powerlifting, but the truth is I know I can do better for myself. I've gained weight because I've fallen back in to old habits, I've gone adrift from where I started and lost some of the good habits I built. I promise myself I'll get things straight on Monday, then on Tuesday I'll down a large pizza. I still powerlift, I still participate in endurance sports, I absolutely love the new hobbies I've picked up over the years... But I also love to eat, and to overeat. It's a vice that I still struggle with to this day.

Here are the progress pictures of my journey: https://i.redd.it/ris32vlvjrl51.png

I know I look fine. I've been told that, I can see it in myself, my problem is not body dysmorphia. It's that I know I can do so much better. I've seen the positive habits I used to have, I know how happy they made me, and I've seen for the last year and a half how I've let them slip away. So today I've made a commitment to myself to start eating like an adult again. I'm not going to buy that 4L tub of ice cream. I'm not going to make myself cookie dough for a snack. I'm going to live the life I know will make me happy instead. I hope this resonates with someone <3

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Being Obese Lead to Me to Start Running

Hi everyone!

I've been losing weight for 2.5 years now and I'm still going strong! My weight loss is much slower now, but I'm still a loser!

I just wanted to say that I think being obese lead me to love exercise. I probably would've never gone to a gym or spent more time outside if I never was obese. As I kept losing weight and getting more confident, I started trying new exercises. One of the things I loved doing was running.

This past weekend I finished my first half-marathon in 2:15! I never would've done this if I never started running. No one in my family or circle of friends runs (or does any intense exercises), so I feel like I'm setting an example.

I wonder what other people in this sub enjoy doing now because of their weight. Do people love cooking more? Do people love exercise more? Anything else?

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Judge my diet?

Here's the situation. I'm female, 161cm tall last time I was at the doctor's. My starting weight was 176.6lbs and is currently 170.0. (It was 169.0 yesterday, like if you cry every time...)

I'm afraid I'm worse than sedentary. My current situation is that I'm not working (right now, hope that changes soon) and I'm not really in a position to be leaving my room to exercise because of a nasty home situation. I occasionally go out to get groceries. My room has about one metre wide and 2.5 metres long to do exercise in, and even then you have to be wary of hitting your shin or elbow on a desk or cupboard...it's not something I'm willing to do, and I'm afraid I can't consistently go out until I get a job or my home situation changes. I mostly spend time lying around or at my desk.

So for the 2 weeks or so I've been logging calories I haven't gone above 1100kcal, I've averaged at about 750 or 800. My plan was to up it to 1200-1400 once I got out of obesity, which I did fairly quickly. But I've also looked at my nutritional information and it looks like if I eat my staple foods every day, I seem to hit pretty much every nutritional requirement, except maybe amino acids, which I have no idea about. I was afraid of gallstones for some time but it looks like my weight loss has slowed down to a normal rate. And judging by my cron-o-meter stats, if I stick to this I'm not likely to have my hair fall out anytime soon.

So, I'm wondering if there's any compelling reason for me to increase my calorie intake until my life changes. I'll go to a dietitian before I make any actual serious plans, of course, but for now, casually, I'd like to throw it to the crowd and see what they think, just out of curiousity. My OP meal is mushrooms, broccoli, and a bit of kale sauteed in a teaspoon of avocado oil, 4 vegetarian sausages, 2 cups of 3.25% milk, a vitamin D supplement, and a dark chocolate piece, for a treat.

=========================================== Nutrition Summary for 29 November 2020 Report generated by CRON-o-Meter v0.9.9 =========================================== General (70%) =========================================== Energy | 886.5 kcal 74% Protein | 69.9 g 152% Carbs | 94.0 g 72% Fiber | 26.1 g 104% Starch | 0.0 g Sugars | 48.1 g Fat | 28.6 g 44% Alcohol | 0.0 g Caffeine | 0.0 mg Water | 846.3 g 31% Ash | 8.3 g Vitamins (95%) =========================================== Vitamin A | 20494.1 IU 878% Retinol | 0.0 µg Alpha-carotene | 0.0 µg Beta-carotene | 11697.7 µg Beta-cryptoxanthin | 0.0 µg Lycopene | 0.0 µg Lutein+Zeaxanthin | 22168.7 µg Folate | 569.1 µg 142% B1 (Thiamine) | 1.5 mg 133% B2 (Riboflavin) | 3.0 mg 273% B3 (Niacin) | 34.4 mg 246% B5 (Pantothenic Acid)| 15.6 mg 313% B6 (Pyridoxine) | 2.2 mg 171% B12 (Cyanocobalamin) | 12.6 µg 525% Vitamin C | 315.5 mg 421% Vitamin D | 1395.4 IU 698% Vitamin E | 6.6 mg 44% Beta Tocopherol | 0.0 mg Delta Tocopherol | 0.0 mg Gamma Tocopherol | 1.0 mg Vitamin K | 1360.8 µg 1512% Biotin | 0.0 µg 0% Choline | 249.8 mg 59% Minerals (97%) =========================================== Calcium | 945.9 mg 95% Chromium | 0.0 µg 0% Copper | 2.6 mg 291% Fluoride | 15.9 µg 1% Iron | 55.0 mg 305% Magnesium | 338.1 mg 109% Manganese | 1.7 mg 94% Phosphorus | 1078.0 mg 154% Potassium | 4340.2 mg 92% Selenium | 59.8 µg 109% Sodium | 1404.2 mg 94% Zinc | 17.9 mg 223% Lipids (37%) =========================================== Saturated | 11.2 g 56% Monounsaturated | 3.4 g Polyunsaturated | 2.3 g Omega-3 | 0.6 g 56% Omega-6 | 1.6 g 15% Trans-Fats | 0.4 g Cholesterol | 60.0 mg 20% Phytosterol | 0.0 mg 

I don't mean I would literally eat this exactly every single day--not only is that unrealistic, I also know diversity of food is important and nutritionists don't know everything. Otherwise I'd have stuck with a full-soylent diet, which is what I just came off of two years of. But this is my staple diet I'd have several times a week. It's very close to exactly 40 carb:30 protein:30 lipids, too.

Interested to hear your thoughts. I'm pretty proud that I've gone from eating absolute garbage to sticking to this for a bit. This community is the friendliest and most supportive I've ever seen on reddit and has been so valuable for me. Please don't roast me too hard, haha...

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