I need some support. I feel so disgusting.

Binge eating disorder is something that I’ve been struggling with for years. Whether I knew it or not. I didn’t know how to stop, I don’t know how to stop. I mean a footling subway sandwich with 2 cookies, a bowl of noodles, a plate of rice and a bag of chips all in one sitting was the worst it got. I don’t know why I feel such a massive almost gravitational pull to food. It seems so feeble, It’s food. You don’t think about it. But it’s all the runs through my brain. In the morning I wake up and decide today is the day I’ll overcome my addiction. And a few hours later , I’m down at least 2000 calories. It is all I can think about.

So as the clock strikes midnight and I’m breaking down, gripping my stomach fat I wonder why it matters so much to me. Why does it matter so much to me that I fit in this or that dress, why does it matter so much that I wear a bikini to the beach. I guess it matters because I wanna feel good about myself. When I lost 20 lbs, I was on top of the world. I sincerely believed that weight loss was easy and was wondering why so many people find it so hard. I finally understand. It’s the mind game. After eating 1200 calories for 3 months your body and mind craves food so you go into relapse. And this relapse isn’t fun. I feel so shit all the time and have literally thought about ending it because it’s so fucking hard to care so much. To care so much about what I’m eating, how I’m looking, what people are thinking of me, how much I weigh. I thought maybe if I ended it suddenly my brain would stop running and it’d just be peace. Suddenly the number on the scale wouldn’t matter, the size XL shirts wouldn’t matter.

Mentally, I don’t know if I’m better now. With everything going on right now with covid it’s not abnormal to feel depressed. Physically, I feel disgusting. Constantly full, A need to throw up, I can feel and see myself getting bigger. So I guess with this post, I just wanted to ask for support, whether anyone has any words of wisdom or advice you can give me. Maybe how to stop binging or how to have a better mental state. I just wanna know I’m not alone, because isolation has made that very hard.

submitted by /u/sparkyung
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3p4MICq

Day 1? Starting your weight loss journey on Friday, 18 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!

submitted by /u/AutoModerator
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3h0TE0h

How would you calculate body fat percentage at a given goal weight? How much of your weight lost is actually fat? (M, 6', 235, 23)

This is something that has really been messing with my head when trying to com eup with a goal weight. A bit thing to keep in mind here is that I am an avid lifter, and am after a certain physique. I also perform much better when I have a solid plan of action, and tha tis why I am asking this question.

For example, I am currently 235 pounds at 27% body fat. If you go just based on body fat, I would be about 202 at 16%. I know this to be entirely false, because even at around 185 pounds, I am barely getting close to having abs (14-17% range), and I am someone who has quite a bit of expreience lifting and a solid base of muscle mass.

I am really curious how much of weight loss is actually fat mass. Is it generally arounf half? I would like to calculate a weight a given bodyfat percentage, but really can't seem to fall on a number that seems legit.

submitted by /u/poor_word_choice
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3mvMB15

Advice on taking a thoughtful pause?

What I want to do is exercise regularly and eat well... what I am doing is some sort of pandemic induced haze of working, childcare, online kindergarten coaching and general household stuff.

I realized last week that I needed to acknowledge my bandwidth issues and accept that for a while I’m just going to be choosing only low quality self care and a concerted effort at weight loss or fitness just aren’t going to happen for a bit.

I’m wondering if others have thoughts on how to do this sort of pause well? or even how to use time like this constructively (with low effort) to set themselves up for success once they do recommit?

submitted by /u/Toomanyrobotcats
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3msSj3t

10 pound weight loss in one month?

So about a month ago I started actively trying to lose weight. I’m 22, 5’ 11”, and as of now I’m about 291 lbs. I’ve been walking on and off, usually about 5 miles at a time, I’ve stopped for the past few days though. Other than that I just try to stay under like 2,200 calories each day.

Anyway, long story short according to my scale I’ve lost 10 lbs in under a month. Is that normal? That seems like a lot for how little effort I’m actually putting in. It kinda freaked me out because of how quick it seems. Maybe I don’t understand how high my BMR is or something, idk. And some of it could’ve been water weight from me starting to exercise. But I wanted to check with you guys to see if this is normal/healthy.

EDIT: also I’ve been doing like, 23:1 fasting each day, OMAD obviously. I don’t know if that makes a difference or not, but there’s some more info lol

submitted by /u/Reaper2256
[link] [comments]

from loseit - Lose the Fat https://ift.tt/38fvw6f

It’s official, I’m a... healthy weight!!

F-29 5’4” SW:168 CW:145 GW: 125-135

Let me start by saying: 🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉💪🏾👍🏾🎉🎉🎉🎉🎉🎉🎉🎉🎉🐉🐉🐉🐉🐉🐉🐉🐉❤️🐉🌞🌞🎉🎉

WOO!

I started my weight loss journey in September of this year. It was tough coming to terms with the fact I didn’t like how I looked or felt and that only consistent, (initially) uncomfortable changes to my lifestyle would lead to weight loss. So I started with 1200 calories a day and a pretty intense at-home workout regimen. I plateaued after a month because of what I’m confident was an agreeeesssive calorie deficit. But whatever, right? We eat more-we move along. I started using Noom (idk if mentioning programs is allowed here but it’s my truth so...) in October and it has really helped me out.

This is what I’ve figured out so far (I’m no expert so take what helps and leave the rest lol):

Calorie counting works

Not every meal needs to be “yummy wummy” it’s okay for food to be fuel

Indulge. Just choose wisely. Do you want half a bag of chips on Saturday or a phat plate of Chicken tikka masala and a mini-mountain of basmati rice AND pudding? Hm?? HMMMM?! Lol It’s up to you.

I think the choosing aspect is actually super important. I eat what I want Friday to Sunday but it works out because I don’t eat EVERYTHING I want.

And finally, love yourself. You’re doing something for yourself which is an act of love in itself. So I better not catch you being mean to yourself for going over calories or missing a work out! ❤️

So yeah that’s it! Merci!

TLDR: I’m feelin awesome. You’re awesome. High five.

submitted by /u/mari_ahhh
[link] [comments]

from loseit - Lose the Fat https://ift.tt/38dgC0u

It's done. I lost 50lbs

I started making an effort on May 1st and I started slow jogging a 5k about 3 days a week. Than I started doing push-ups daily to start building a habit of working out. When I was finally ready to go all in, I started strength training and counting calories.

Starting July I was eating 1750 calories a day with a focus on mainly protein (I was making sure to hit 170grams daily). Soon I started adding in 30grams of fiber for health and additional weight loss reasons. Three days a week I was lifting heavy weights, two days a week I was doing arms/back/abs and 30 minutes of cardio, and 1 days a week I would do 20 minutes of hiit.

The last month was hard and I had to add 10 glasses of water and drop my calories by 100 (1650 daily) but today I finally did it, and I hit my goal of 50lbs lost. I'm starting my bulk on Sunday so that will be a whole nother journey. I know he checks this, and as I've said I couldn't do this without my best friend Tommy who coached me through the entire thing. I've also been coming here for months and everyone here has been very motivational, so thank you all as well!

(The before picture wasn't even my heaviest, this is a 30 lbs difference not 50)

https://imgur.com/f6pRM02

submitted by /u/TheRickC
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3rajfZp