60 lb weight loss - my story, and BIGGEST tip

Hi all! Long time lurker - first real post. Ever since I can remember, I yo-yo'd with my weight. I grew up in a very pro-diet culture family and always watched my Mom swing from diet to diet, gaining and losing tons of weight. When I got to college, I started my yo-yo adventure.

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I would gain and lose 30-40 lbs at a time, QUICKLY. I would restrict my calories like crazy, be lethargic and cranky all day, and hate my life. I didn't care. Just wanted to get the weight off. Then I would inevitably snap, binge, gain all the weight back plus more. I repeated that cycle SO many times, always promising myself it was the last time and that I would do things "correctly" next time.

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Fast forward to a couple years ago when I finally realized that I couldn't keep going on like that. I decided to lose the weight reasonably, with a calorie deficit that was big enough to make a difference but not SO big that I would binge. I would say it was a much harder approach than the extremes I was used to, but I know now that it's the only way to do it if you want it to last.

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Just wanted to share a little success story from an ex yo-yo dieter! Do you guys struggle with going back and forth in your weight?

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I keep gaining, I’m seriously on the verge of a meltdown

Today when I stepped on the scale it read 207.

Last week on the 24th of November it was 204.4

I know I didn’t gain 3 pounds in a week. I’m simply NOT eating that many calories even on an overeating day.

But I’m 5’4, 26 years old and I feel like a fucking failure. I feel like my only option is to starve myself. I know that’s unhealthy. I know not to do it.

I’ve been tracking on my fitness pal and no fucking progress. At first I left my goals at “maintain”. I am lightly active as I workout 5+ times a week and it gives me 2300 calories.

I have consistently eaten less than that. Hanging around the 1600-1800 range. Anything LESS than maintaining should mean LOSING. Slow but steady, still fueling my body, eating when I’m hungry and not eating if I’m not. If I choose lose 1+ lbs a week it gives me 1500. So even if I eat above 1500 by accident it should only slow my weight loss not cause gain

I cook my own food. I use a food scale/serving size measurements. I make healthy swaps such as using my air fryer or swapping pasta for spaghetti squash. I use nonfat Greek yogurt in place of sour cream.

I mean for heavens sake I’m EMBARRASSED. People see me as the girl who loves fitness and became a personal trainer. Why am I just gaining and gaining??? I don’t care that the pandemic has been hard. I really don’t. I don’t fault OTHERS for gaining some weight but this is ridiculous for me.

Weight literally piles onto me at one extra calorie and never comes off. I feel so defeated.

And to those who will ask, I’ve had bloodwork done. On the medical side of things, I’m healthy. No cholesterol issues, no blood pressure issues, no blood sugar issues. No indication of any thyroid issue or PCOS.

I am literally just eating too many calories apparently. But I don’t know how low to go. I’m sorry but 1200 is NOT enough. It’s just not. I refuse to drop that low when I’m in the gym squatting 225 and dumbbell chest pressing 50s as a female.

I tried calling a dietitian but insurance doesn’t cover it. I don’t even remotely have the disposable income to spend on one.

TL;DR: despite making healthy choices and tracking calories To stay below maintenance I keep gaining weight

All bloodwork keeps coming back normal

Insurance won’t cover dietitian

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First digit change!

I started my most recent, and first serious weight loss adventure back in August after hitting an all time high of 485 pounds. OP can be seen here for anyone interested: first post

Just weighed in this morning and I am back down into the threes for the first time in probably 5 years! 397 now, still a long way to go, but down 88 pounds since August 17 and no signs of slowing yet. I have gotten into a good routine that averages around 15-1700 calories per day and never has me feeling like I'm starving. I'm still allowing my self a once a month "no count" cheat day, but I find even on those days I am not overdoing it because I am just so much more aware of the effects of my eating and I don't want to derail my progress.

Earlier this year I had all but given up on life. I couldn't participate in family activities, and blew off most social events unless they were really important. I thought I was just going to be fat forever, and when people expressed concern for my health, it didn't affect me because I didn't really care to extend my miserable time on this planet. I was never suicidal, I just truly didn't care any more. But all that has changed now. I look forward to my weekly weigh-ins, and would love to be able to travel someday and see more of the world, so I am using that as another goal.

I just wanted to take a few minutes to hopefully help motivate someone today, because I have been greatly inspired by reading about other's successes on here. If I can do it, I truly believe anyone can, even if it sometimes feels like you can't. Just keep trying, that's all any of us can do.

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Too embarrassed to take a before photo, but starting my journey, 27M, 6'3" 260 lbs.

I think im stuck in a cycle of feeling bad, so I eat bad, so I dont work out hard. I cant tell where the working out less and eating poorly are in the cycle. I used to be overweight but in good shape. At 6'3" and 240 lbs i could still do 400 to 500 floors on the stairmaster. Im an avid hiker but I want to get more into rock and ice climbing. My goal weight i think is probably 200 in the long term like next fall, but I really want to get down to 225 by my birthday in June.

Diet... my breakfast is pretty regimented. I have 4 to 5 eggs with cheese and hot sauce in a burrito wrap. Lunch is usually a chicken breast and sometimes some lettuce or spinach. Dinner is usually pasta. I struggle the most with portion control and ordering out because I feel badly. I think there's a bit of underlying SAD at play and I quit smoking 3 months ago which didn't help the weight loss but is still the right move.

I think ill struggle with discipline the most and getting into a groove. Once I'm in the groove I can hold it pretty well. Open to all advice, part of this is that I'm hoping by writing this down and tracking the loss on a Google sheet will help me hold myself accountable. I am also going to try to switch to morning workouts, the gyms so packed at nights now that I dont like being there.

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Day 1? Starting your weight loss journey on Thursday, 03 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.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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After I lost weight, I became very angry.

26M, 6'4", SW: 345lbs, CW: 196lbs

I lost weight over a year and a half. I just did CICO, it's what works for me (and in general IMHO) I reached 200lbs when I was in 5th grade (I remember my grandpa weighing me and him being in disbelief), and I got up to 300lbs by my freshman year of high school. I went through a lot of shit and dealt with it by eating. I attributed a lot of problems to my weight.

I wasn't able to see it so much at the time (2018). But once I reached the period where the weight was gone and people were complimenting me, flirting with me, and asking me for weight loss advice, I became angry as hell. I was so fucking angry at the people around me. Because once I lost weight, they smiled at me, held the door for me, and treated me like a real person. They didn't before. Before, nobody gave a shit about me and when I needed help, no one was there. But now they act like they're so happy for me and interested in my health.

I can't explain the level of anger that came out. It was 100% unexpected. But I slowly began to hate everyone who knew me back when I was heavy. Probably also because I hate and am embarrassed by who I was - I was so young and didn't know what was going on. I resented having missed experiences and feeling less than others for it. Talking to people who knew me back then is absolutely my least favorite thing, because they remember someone who doesn't exist anymore.

I needed so much help when I was growing up and absolutely no one was there. When I was at school and constantly alone, crying and staying home often, I wonder if the school would've taken more of an interest if I was conventionally attractive.

I was so angry at others for leaving me alone for so many years, then all the sudden I'm cool and they want to talk to and encourage me. Like sorry but shove it up your ass.

Did anyone else feel this way after losing weight?

I am still so surprised when I feel this way. I don't know if I like it or not.

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One Year and 42kgs/90lbs later. My Journey. Things I learnt. Mistakes I made.

One year ago today, I began my weight loss journey (Again). I was a hefty 120kg (Approx.. 264lbs). When you’re that heavy or heavier, you'd know that everyday is a struggle. Hell breathing is hard... But I decided I had enough. Of all the years I could have decided to do it this year had to be it (COVID, University, Essential employment). Originally my goal weight was 80kgs. Today I weighed in at 78kg at 14.5% body fat (That’s about a 42kgs/90lbs loss). A size 42 to 32 in pant! XXXL to Small/Medium.

Sadly, I didn't really take a proper before photo. I was just that ashamed. I had also tried so many times to lose the weight, I honestly didn't think this time it'd stick. However, I do have some photos of big me. I'll put a before and after link thing of me somewhere.

https://imgur.com/a/mq4LWo4 (Or right here)

During my weight loss, I tried so many damn diets. CICO worked for me for about 2 months before I began to plateau. It wasn't to hard to start of with apart from cutting a lot of sugars out (fun fact, sugar addiction is very real and withdrawing from it sucks big time). If it works for you stick with it, if not shake it up a little. But do your research.

Keto was effective but...certain bodily functions DID NOT enjoy it. Again, your experience may vary, as long as you’re getting your vitamins and minerals from the food and are not feeling any ill effects. Again research.

Fasting, I consider my biggest mistake, during a fast I found it very easy to under eat. DO NOT UNDER EAT. Your body will hate you for it and will consume your muscles for energy, which in turn will affect your metabolism. However, there are studies into positive effects from fasting. Do your research.

Lastly, the final and most effective diet for me was simply, Increase Protein Intake. I felt fuller for longer after meals thus I naturally ate less calories due to that feeling. Additionally, it helped promote muscle retention/growth.

I'm not going to make any recommendations with diets, we are all different, this is just my experience.

However, things I DO recommended:

• Take progress pictures
• Get a body scan (the first results may be scary but when you get to that goal. You'll be impressed)
• Brag. What you are doing is great, its hard. Not a lot of people try to lose weight and based on facts even less succeed. Brag about your progress. (Hell even if its just on reddit!).
• RESEARCH. RESEARCH. RESEARCH. I'm not talking about YouTube videos or health websites. I'm talking Peer Reviewed Journal Articles. Yes, they are boring, but the science is all there. I will throw a list of my favourite articles at the bottom of this.
• Find a gym pal!
• Set small achievable goals i.e. Jog an extra 200m after a month. Usually, you'll exceed those smaller goals! It will feel great!
• If your gonna cheat, cheat meals not cheat days. A particularly bad cheat day can potentially ruin a week of progress. Speaking from experience.
• FOR THE LOVE OF EVERYTHING GOOD LEFT OF THIS PLANET. SLEEP!

Things I DO NOT recommended:

• Don't under eat. Obvious reason is obvious.
• Don't weigh yourself everyday.
• Don't let others get you down.
• Don't over do it on the exercise. If your body is screaming stop. Best listen to it.

Somethings that aren’t really talked about:

• Buying new clothes is great but after owning literally every size from XXXL to S, kind of sucks (AND COST SO DAMN MUCH). During your heavy weight loss times maybe shopping at thrift shops could cut costs.
• People at the gym aren’t really paying attention to you. That guy lifting weights in the corner. He is looking at himself in the mirror. Trust me. (Because he is me).

In closing. This past year has been so damn hard. I wanted to give up so bad. I can't tell you how I kept going because I honestly don't know. But now its time to make some new goals, a lean bulk is my next big goal. So, maybe you'll see me around r/loseit in the future. This is a great community and its helped a lot (I've been a lurker for a while). Good luck everyone currently losing weight, Its a tough time do it but I believe in you!

Journal Articles:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/

https://academic.oup.com/ajcn/article/101/6/1320S/4564492

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