Wednesday, December 2, 2020

Weight regain question after return to maintenance

Hi,

I went on a small month-long deficit after a longer sustained one just to shed a few extra lbs, and overall it was a success - I hit my goal weight and managed to maintain a few days before starting a new job. However, my new job at a warehouse means my activity level has shot up from before - I was maybe running ~7.5k a day and then staying sedentary for a TDEE of around 2600 @ 6'0, 170. However, now running ~11k a day and also walking and lifting packages for 7-8 hours uninterrupted, my TDEE (I believe anyway) should be somewhere around 3500 accounting for the extra activity.

In going from ~2200 in a deficit to somewhere around ~3500, my weight has permanently shot up by about 5lbs that isn't going away again - I've only been eating at this TDEE for about 2 weeks, and definitely not overshot it enough to gain 5 legitimate pounds - the weight is even holding pretty steady too. But it's obviously slightly demoralising to see a 5lb weight gain after hitting a long soughtafter target weight.

Is this 5lb weight gain fat, or am I just maintaining food waste, etc. after a fairly long streak of sedentary below-TDEE weight loss and shooting up to a way higher activity level?

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Tips for those new to weight loss needing motivation

Hi all, back in April I decided to finally crack down & lose weight, & it worked until a couple months ago when I fell off & kept telling myself I would “start again tomorrow...” for like two months straight. I finally got back on track & wanted to share what worked for me now & back in April as well.

A lot of people talk about needing a lifestyle change when starting to lose weight, which I agree with, but I added physical changes unrelated to the actual weight loss as well. What I mean by that is, in addition to new eating habits, make other life changes to make things “feel” new & improved too. I’m 19, so for me that involved getting a second ear piercing & small meaningful tattoo. I get those aren’t for everyone, but the point is they are physical reminders of the “new stage” of my life, as well as a small monetary loss to motivate me to stay on track so that my spending was “worth it” & not just me getting a piercing & continuing to eat poorly.

This time around I got a nose piercing & have another small tattoo scheduled that I’m putting over my only self harm scar from four years ago. I’m also deciding to learn Mandarin (made easier by the fact I have college courses to help with this, but also youtube).

Again, point is to physically symbolize this new chapter. For me, making a big deal out of the weight loss process makes it easier to stick to than just maintaining my same lifestyle with the exception of changing my eating habits. Hope this helps someone! Not everyone needs to get get inked, but perhaps a fresh haircut, new necklace, or new workout shoes could do the job :)

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Eating more protein and healthy fats for weight loss (F, 23, 5’7, 144 lbs)

Hi guys, wondering if anyone had any tips on changing up diet to compensate for calorie output. I have recently started a physically demanding job, which I initially lost just under a stone doing. That weight loss has stalled and I’m starting to struggle with lack of energy during the day. I still want to lose approx 7-14lbs but don’t really know how to adjust my diet. I’m vegetarian so I have been trying to eat more eggs and nuts to bring it in. I also find that following any weight loss I shoot up a bit and then plateau. This is I think my body adjusting to the weight loss as it always eventually comes off but it is frustrating. Anyone have any experience with this?

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A 'State of the Sub' message from the moderators

Hello Everyone! It is your mod team here, and we’d like to take a minute of your time to discuss a few things. We are looking to make some quality-of-life changes and improvements in the sub, especially as the New Year is right around the corner (along with its influx of new users).

First, you may have noticed that the Loseit Challenge has been unstickied. It has been replaced with the daily Q&A thread, which is now stickied to the top of the subreddit. We are trialling this throughout the month of December. This post, describing the changes (and asking for your feedback) will replace the second stickied post, the "Daily Directory." Reddit's layout rules only allow us to have two posts stickied at a time.

Second, we have noticed an increase in a few behaviors we would like to address – the first being an increased number of people looking to validate disordered eating habits, and secondly an increased number of people calling out perceived disordered habits.

To be unequivocally clear: loseit is not a proED space. This can’t be said with enough emphasis. It never has been, and it never will be. We understand that there are many types of eating disorders, certainly not just restrictive in nature. We understand that people can need to lose weight even when dealing with a history of disordered behavior. The presence of an eating disorder diagnosis does not disqualify you from being a member of this community. However, we must recognize that certain environments are not heathy for some individuals when in certain stages of their disorder.

If you are here to get validation for over restrictive habits - prolonged fasting, water fasting, or calorie goals consistently below medical guidelines – we can’t allow this community to have a part in furthering your disorder. As our guidelines state we support healthy and sustainable weight loss. If your situation does not meet this criteria, we reserve the right to issue bans. This is not limited to over-restrictive behavior; inappropriate posts will be met with bans (at the mod's discretion).

In addition, we have seen an increased number of people calling out others for having disordered behaviors. We would ask the following – please report issues that violate our policies, and that includes unsafe advice or anything that would be unsafe/unhealthy behavior. For example, if you see someone who is already underweight saying they are going to starve themselves to be thinner, please report it. Don’t comment on the post about ‘how can the mods allow this stuff’. Don’t diagnose the OP. Don’t take the post to another sub and talk about how disordered the behavior is.

The truth is that we can’t read every single post and comment, but we do review and act on every single report. Commenting about how something shouldn’t be allowed and then not reporting it is only perpetuating the thing you are claiming to take issue with. Report it. Let us handle it. That doesn’t mean you can’t comment about your concern. Different perspectives are an important part of learning, and we encourage all perspectives so long as they are constructive and on topic. Just remember that concern for OP is not diagnosing them, nor is it about how the mods are not doing their job. Concern is demonstrated by kindly, and without condemnation, explaining to OP in what issues they should be considering and why. If you have an issue with the way we as mods are handling something you can always send us a modmail to discuss it.

We would also respectfully like to ask that those members with a history of disordered eating, particularly restrictive eating consider that there is a natural overlap in habits of people losing weight in a healthy and sustainable manner, and those with active eating disorders. Our ask is not to make anyone with a history of an ED feel like their perspective isn’t welcomed or doesn’t matter – it absolutely does and is. But when giving advice please first consider if you have a particularly strong bias that might lead you to believe there is no way to safely manage a specific behavior or habit. Please understand that we realize behaviors when taken to an extreme are not healthy. We are asking that people also realize many of those same behaviors when practiced with moderation can be and are done safely. I will also reiterate here that we do not condone and will not normalize the idea that excessive restriction (fasting, water fasting, or unsupervised VLCD) are safe or healthy.

Now on to sub related items:

We want to encourage the use of the Daily Threads – like the Daily Q&A and NSV/SV threads. The only way we are going to be successful is if people head over there and help those people who need a quick answer, or a little bit of encouragement. We all need a little help from time to time, no matter how long we’ve been here. So, ask some questions, and get some answers. Help each other out. Make this a community, not just a place to scream into the internet void about breaking down and eating the cookie. Please upvote the Daily NSV/SV thread, as it will make the thread more visible.

Repetitive posts clog up the subreddit, and make it unreadable. Additionally, we have noticed that some of our weekly re-occurring posts (Tantrum Tuesday, Free-Talk Friday) are not being used at all. Therefore, we want to trial having "community captains" to volunteer to lead a weekly thread, and help build community back up. Therefore, one of the things we are looking for is active members of the community to commit to posting a dedicated thread for other users to use/interact with.

Our ideas for daily re-occuring threads for Community Captains to post (based on what gets used) are as follows (NB: Bold denotes a 'community captain' already has responsibility for a given thread):

Maintainance Monday

Track With Me Tuesday (to find accountability buddies/connect with people on other platforms)

Weigh-In Wednesday

Century Club Thursday (for people who have lost, or need to lose 100 pounds or more)

Fitness Fridays

If you are interested in becoming a Community Captain, or have a great idea for a weekly thread idea, applications will open in 2 weeks (please check this space).

We recognize that our mobile design is a more than a bit weak. We are actively working on redesigning it and just ask for your patience while we do. We have a larger mobile audience than ever and understand fully how frustrating it can be to current navigate the sidebar or locate various threads. One of our biggest issues is our "daily directory" post - we have temporarily removed it this month (to make room for this post), but we know it's frustrating to see so much information be completely non-functional on mobile apps. We are working on it. We promise! But, we could always use help!

To that end, we are accepting applications for new moderators. While not required, if you have some design experience and want to flex those UI muscles this would be a great place to do it! The design is CSS based and Automod is YAML. If it sounds like fun to make some backend improvements to this place for the hourly wage of nothing but supporting the community, you love we’ve got the job for you! A few things to note upfront – you need to:

  • Currently be an active member of the community.
  • Be ready to be on the receiving end of verbal abuse regularly. If you are especially sensitive to being called a ‘fat loser’ or anything similar (and much worse), this is not the job for you.
  • Not care about karma. If you do, this is not the role for you. Your mod comments will get downvoted, no matter if you are right or how well-intentioned you are.
  • Be willing to answer the same questions in modmail over, and over, and over again. It gets repetitive, but it needs to be done.
  • Moderate our sister sub r/progresspics, which deals with more than just weight loss. It includes all forms of progress by a human including by not limited to gender transitions, cancer recovery, skin improvements and much more. If you are not comfortable supporting all forms of progress, please do not apply.

If you are interested in applying, please note that applications will open in 2 weeks (please check this space for a link to the application).

Thank you to everyone for making r/loseit a welcoming, supportive, and inspiring place. We hope to keep improving and help people achieve their goals in a healthy and sustainable way.

Yours Truly,

The r/loseit Moderators

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Day 1? Starting your weight loss journey on Wednesday, 02 December 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.

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Tuesday, December 1, 2020

Is it me or are all my calorie burn calculators wrong?

Hey all! First of my stats Female 27 5'7"(170cm) 254.6lb(115.5kg) Starting weight: 278lb (126kg) goal weight 180lb(82kg)

I subscribe to the cico weight loss idea. Also lots of veggies and daily exercise even if it's just a walk.

I've been stalled at 115.5 for about three weeks. After i got here from 118 i stalled a week, suddenly put on 2kg and then i dropped back here again this week and I'll weigh in again this saturday. I feel it has something to do with my hormones which i plan to get checked soon. I haven't had a period in 60 days though it seems to be coming today! (I hate having to be excited about that but pcos life...) But this is all background info in case someone can shed light on something i didn't think of.

Point is between my fit watch and myfitnesspal calculator i think they're both wrong when it comes to counting my calories burned. A prime example is a have weekly dance class between 2-3 hours. I spend the entire time sweating and a good part of it breath heavy (but i am wear a mask sooo...) And i don't mean a little sweat, my back is drenched and i could probably wring it out if i tried. But my watch puts the calories burned suspiciously low to me. I'll use an extreme example to make my point.

Two weeks ago i had a long dance day. We had two hour practice for a performance and then 3 hour practice for just weekly dance practice. 5 hours or 300 minutes. calories burned fitnesspal: 2598(🤔...no)
Fitnesswatch: 500 (🤔...... Also no) My watch doesn't have an aerobics setting, let alone a dance setting so I've been putting it on either walking or free training so granted it surely has something to do with that, but how would you guys suggest i get more accuracy? Do it by hand or an online calculator? Or just let it be? Also! I got one of those fancy scales and it put my bmr at 1850 so....yea.

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Faced my fear of the doctor’s office!

Being obese since childhood has created a fear of doctor visits for the good part of my life. It served as an uncomfortable reality check to my poor health each visit, and still does. From being weighed in front of the MA, being told I could die if my habits didn’t change, my parent’s paranoia, etc.

With everything 2020 has thrown at me I decided there’s really nothing to lose if I make an appointment given the fact I haven’t seen my doctor in over 2 years. So I got up, made the visit, and got my blood work done along with the routine checkup. And to my surprise, the results were good! Somehow they’ve actually improved since my last visit, and this was the confidence boost I needed to jumpstart my weight loss journey.

Since then not only have I been consistent in living a healthier lifestyle, but I truly feel in control of my body. I told my self that no matter how bad the outcome was, it was still my choice to live a better life. And who would’ve thought that sometimes the inspiration we need in life are hidden right behind our very own fears.

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