First Post, Here's what I'm proud of so far!

I started tracking my weight, body fat %, muscle mass etc on the 30th September 2019 after I'd already lost some weight (my guesstimate is about 15lbs) and been working on it for about 6 months actively.

The scale read 227.2lbs, 47.5% body fat and I was devastated because I'd thought I was round about the 200 mark. Ouch. (I'm 5ft 5 and up until the last few years I've always hovered around 150lbs+-)

But I kept working at it and had reached 209.6lbs and 43.1% body fat by 13th March this year.

Then I put it back on again. A combination of a new boyfriend (now an ex) with unhealthy eating habits and lockdown did me in for a while. I got back up to 225lbs by the middle of June.

Folks, this week I've been hovering around 210-211.5lbs and 43.2% body fat. My muscle mass hasn't decreased from 112lbs this whole time and I'm proud of that too. This time it's been consistent, steady, and I've made lifestyle changes that are supporting my weight loss.

This week I had to tighten my watch strap. I can't tell you how proud I am of that.

More importantly, I'm confident that it can come off and stay off now. This isn't some weird metabolism thing the women in my family are cursed with past a certain age. And it doesn't have to be torture getting back in shape.

I've been intermittent fasting 16:8, eating more soups, salads, and vegetables in general. I've added nuts to my diet (Small amounts, but very helpful) and I have maintained a consistent exercise regime for two months now.

There's still a long way to go to get to my goal weight of 150lbs, but hey. This is progress 😊

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Underestimating Caloric Intake is EXTREMELY Common

I've been a lurker in this sub for a long time, but I came across something that I wanted to share. These past few months I have been a TA (teacher assistant) in a university nutrition course. I recently graded an assignment where students had to track their food intake for a week and analyze it using special software used in nutrition education courses.

Among the 40+ students I graded, ALL of them reported being in a caloric deficit (ranging from 200 to 1000 kcal, around 500 kcal on average). Very few students said it was intentional, for weight loss purposes. Most of these students are maintaining the same weight but claim to be in deficit. Something isn't adding up here.

I can't say I did not expect this to happen, but I am shocked at how high the discrepancy is. Its reassuring to know I am not the only one who struggles when it comes to calorie counting.

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What are some permanent/long term changes you've made?

I just finished watching this TED Talk which I thought was great, but one line in particular blew my mind:

"Eat for nutrition, never eat for weight loss, and never make any changes to the way you eat that you’re not willing to make permanent."

I've heard all the talk about lifestyle changes versus diets, but I don't think I really got it until he said that. I am not "dieting" necessarily but I also know I can't do what I'm doing forever - I recently did Dry October and I hated it and immediately gained weight when I reintroduced beer.

So I want to hear from all of you that are out there crushing it! What are some changes you've been able to make and stick to permanently/long term?

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I'm Ready to Get Over the Wall of Stagnation I've Been At Since June

In May I lost 17 lbs. Since then, I've gained 2 back. I was over complicating my diet, adding in stuff like intermittent fasting, running, etc... I was also trying to hard to be productive in other unimportant areas of lifem. I'm going to back to the basics, the reliable 1500 calories & 30 minutes walking strategy that once helped me lose 100 lbs. Other than weight loss, my only focuses are work, certification exams, & chores (not the dozens of other stuff I was begging myself down with all year). Except this time I won't put it back on.

Posting here to add an additional layer of accountability for myself, Ill try to post weekly updates for the first month and then monthly updates until I hit my goal. Really need to make it happen this time, I can't stand being fat anymore.

1/1/21: 254.4 lbs (5'8" 23m)

Start (12/9/2020) ~233.5 lbs

First Goal: 185 lbs (not overweight) by May 9th

End Goal: bottom out around 140-150 lbs then add muscle.

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A December reminder: it IS OKAY.

Hey guys. I know I personally have been struggling and I'm sure a lot of you guys have too, so I'm going to put a reminder here in the hopes that it will help you all.

It is okay.

The holiday period is HARD, and I know so many have been struggling with it.

Whatever you decide to do is okay.

If you decide to take the month off and get back on track in January, it is OKAY.

If you don't take time off, but gain five pounds, it is OKAY.

If you decide to maintain throughout December, it is OKAY.

If you decide to keep losing through the holidays, it's OKAY!

And some general reminders:

It's okay to stop losing when you're still slightly above a ‘healthy’ weight.

It's okay to take a break from your diet if you find you're binging frequently.

It's okay to relapse slightly, it won't stop your weight loss.

In order to gain 1lb of fat, you would have to eat 3500cal above your TDEE. You will NOT GAIN from one cheat day.

A LOSS IS A LOSS!! 0.5lb is better than nothing! Losing nothing is better than gaining!

Girls, how much you weigh depends where you are in your cycle. If you're due on, you will retain more water. It's not fat!

Losing weight is hard. Progress is not linear. You are so, SO worthy as you are and I am so proud of you. Keep going. You're doing AMAZING. Don't let one little bump in the road stop you from continuing on your journey, however you choose to do so. You are so loved, and have a happy holidays free from fear xx

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I weigh 15 pounds more now than I did the last time I was this pants size

I am 36F, starting weight 184, current weight 149, height 5'6".

When I used to weigh 130/135 in my early 20s, I wore a size 28 jeans (size 6). Last week I went out shopping since everything is huge on me now, and I bought a couple pairs of 28 waist jeans as my *goal* jeans for when I lose another 15 pounds-ish, but turns out they fit me perfectly now! My highest waist size in jeans was 32, but let's be honest I just wore leggings during that time.

Looking back, even though I used to weigh less in my early 20s, even though I had higher metabolism and an active job, I was drinking, eating all kinds of stuff including tons of sugar and gluten, and NOT working out. I also had really bad digestive issues. Since July/August of this year, I cut out alcohol, gluten, and most added sugar, plus have been loosely following intermittent fasting, and working out 6 days a week. I have really noticed my body composition changing, even though the weight loss has slowed while I build muscle. Now, my stomach is WAY flatter than it ever has been, and my butt is looking better, even before I incorporated more days working out. I still plan to lose more and keep lifting, but it is awesome to have these little surprises now and then.

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I finally feel like I have it figured out

Hey everyone. I'm a 33-year-old female that started at 2:20 in February and today weighed my lowest yet at 166. the way I used to do it is not the same as I used to do it in terms of weight loss. Previously, I would walk 12K and put it in the lose it app and it would give me more calories and I would be excited. That worked for about 7 months but then I started getting stagnant with the weight loss even though I was technically following the app. Then it happened, I stayed at 170 for two and a half to three weeks. So I figured out what to do and that is to eat 1250 flat during the weekdays and not considered calories burned during exercise and then eat the calories I burned on the weekends. At the very end of the day I enter how far I've gone, for example yesterday it was 6.7 MI and I saw that I had 500 calories. I did not eat them and overnight I lost a pound. I know I didn't exactly lose one pound overnight I'm not a moron but what I'm saying is this new way of doing things is working for me. I have 20 more pounds to lose until I am at my first goal weight. Wish me luck! And good luck to you!

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