Saturday, December 19, 2020

The walk is still a part of the race and I know I will make it there eventually. Whether it’s now or in a few months, I am still in the race.

F22, 5’3, SW: 175 CW: 134 GW: 118

I have been on my weight loss journey since early June, after being grossly overweight, insecure and unhappy in my weight for over a year. I was smoking weed every single day, eating away the stresses of my Masters degree and the depression and loneliness I felt.

I found success with CICO and IF but the weight loss was slow and inconsistent (for me) and when the gyms opened back up, I raced to sign up. Since then, it’s just been smooth sailing. I have a calorie limit of 1200 but I overestimate my calories just to make sure I’m able to account for any hidden calories as I normally eat what my parents have cooked. I have a VERY active job and I also go to the gym 5/6x a week and I reached my very first goal of 135lbs!

However, the UK went back into lockdown so my gym was closed and I sort of just put weight loss on the back burner. It’s now been around 6 weeks and I haven’t lost a pound. I haven’t put one on either, so clearly I am doing well with maintenance, but I had been feeling the guilt when I still feel I have a lot more to lose. I’ve been beating myself up about it, calling myself lazy or greedy and some days I’ve just been confused as to why I can’t just get back on it.

But, that doesn’t mean I’ve lost the game. At the end of the day, I am choosing to do what is right for me. And I have to see the positives. I am still in a healthy BMI, I can still see the muscles in my legs and shoulders, I can walk around all day without my feet hurting and so much more. So, I have won. I’ve won my health and my confidence and I can be PROUD of how far I have come and how much further I am going to go. It may not be today or tomorrow but it will happen because I’ve done it and I’ll keep on doing it.

So for all those people like me who have sort of slid off the whole regime of weighing, counting and measuring; DON’T STRESS! We will all get there at our own pace, by listening to our bodies and doing what’s best for us. We can do it.

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How do people in maintenance handle cheat meals and weighing in?

Hi loseit family,

I’ve been part of this community for years now and am so grateful for everyone here pushing each other to reach their goals.

A little context: 25 y/o female, 5’7”. I started out at about 140lbs in April of this year and decided to use the quarantine to get into the best shape of my life. I’ve successfully over 30lbs and now sit around 107, give or take. I am underweight now and arguably too thin but I’ve actually struggled a lot more with weight maintenance than I have with weight loss. (I’m sure a lot of people can relate to this, loss is much more black and white).

Anyway, a couple months back, after literally not cheating even once from April 1 - August 31, I decided to allow myself one meal a week (not day, just meal) where I ball out. I track to the best of my abilities and try to stay in a generally decent calorie range and it’s not a free for all day - just one meal - but I rly do what I want. Appetizers, dessert, alcohol, etc. I’m super strict for all of my other meals throughout the week, continuing to weigh my food, and I’ve pretty much been able to maintain my weight this way for the last 2 months.

My question is this: I’ve always weighed myself daily. The fluctuations suck but i plug my weights into happy scale and in my opinion, the more data, the better. However, I still experience some pretty epic food guilt and hate getting on the scale and seeing the 3-5lb overnight weight gain. I’m considering skipping my weigh in the morning after I cheat and just weighing myself 6 times a week. But if that’s the case, am I only cheating myself? How do you guys deal with weigh ins in maintenance?

If anyone has any insight into what they’ve done that works for them, or just any advice generally on how to maintain weight (I have such a hard time, I don’t know how to break the loss mindset), I’d love to hear it!!

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The 4 Pillars Of Sticking To a Weight Loss Strategy

Mindset is definitely an important part of losing weight. Even if you have an obscenely effective blueprint to your dream weight you still have to follow that blueprint to see results...

Some people think that motivation is a random blessing from the skies but this is not that case...

You have the power to create motivation and willpower for yourself with these 4 pillars:

Keeping the "lizard brain" on a leash

The human brain is made up of different layers with different functions. One part of the brain the "basal ganglia", let's call it the lizard brain, has the power to overpower other parts of the brain.

You may notice that when you're hungry you start having more and more thoughts about food and this is no coincidence.

Plans to lose weight that deprive you of important nutrients are unfortunately common.

The thing is that you literally can't stick to these types of plans. At some point the lizard brain just takes over and makes you eat because it thinks you may not survive otherwise.

These foods are also usually not the most helpful types for staying in shape.

That doesn't mean that you can't lose weight fast. You can have an obscenely effective, sustainable plan that doesn't require a lot of willpower that still makes sure that your lizard brain doesn't take over.

Habits

Habits are the second pillar of sticking to a weight loss strategy.

This is because habits are pretty much automatic action sequences. The only time you have to think is when you build up a habit.

Habits are so amazingly powerful, especially if mindset is a struggle point for you. You just do the things that will help you without thinking twice about it.

Did you think about putting on your clothes? About every movement for driving your car?

Imagine that all the choices that are good for your health were so easy...

Creating habits can feel like a big challenge but once you know the right techniques they become relatively easy to start taking advantage of.

Knowing how to motivate yourself

The first two pillars were more about "automatic" processes. This third pillar is more of a conscious process but that doesn't make it any less important...

In fact you need this third pillar to be motivated enough to implement habits...

Let's say you consciously know what you have to do, but you are at that "internal battle" point.

This is the moment where you want to write down all the bad things that will happen if you don't do the thing and write down all the good things that will happen if you do it.

There are some other conscious techniques too but pain and pleasure are the most powerful motivators.

Community

Like it or not, humans, you and me, are group animals.

"You are the average of the five people you spend the most time with" is maybe overdoing it a little bit but to some point this does explain this force well.

Support when times get tough, not feeling like you are the only person, some alien, who works on your health, seeing other people achieve the dreams you have for yourself, and more is all extremely important.

That's why I invite my clients to a private community with like-minded people. These are not "someday I'll work on my health" people you can find anywhere, these are people who are going to make this work right now, the real people you want around you.

Hope this helps you out!

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Slow and steady wins the race

Most post here are usually people displaying there huge losses( and good job to you), but I have gone down a different track. I have lost 9lbs in 9 weeks with very little will power. I have discovered that weight loss is not a matter of hard work, just a matter of patience.

I'm not dieting, I simply asked my self what small changes could I make in my life, that would be healthier and have little or no impact.

I swapped: buttery toast for breakfast (and the occasional McD's) for a banana and granola bar, some home made soup instead of a sandwich, snack, and drink, and an apple and bag of baked crisps instead of another big snack.

I enjoy my new food, I still treat myself at the weekends, and I am confident I could continue this way for the rest of my life. I see it as an experiment, what weight will I plateau at where this new way of eating becomes my new normal?

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Slow and steady wins the race

I'm not dieting, I simply asked my self what small changes could I make in my life, that would be healthier and have little or no impact.

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Day 1? Starting your weight loss journey on Saturday, 19 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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Weight loss is mentally challenging

... at least for me (29f, 5'7, CW 165). I've been doing CICO since April and I lost 33 lbs. I'm ~ 10-15 lbs away from goal weight but I feel like I am not going to look like I thought I would after losing the weight. Does that make sense?

I thought I would have a flat belly and firm legs, but it seems like I'm going to stay a little more soft than I would like. I workout three times a week and put in so much effort in eating healthy and in a deficit and feel like my body doesn't show. I don't know what I want to tell you guys with this post, I think I just need to rant.

I was never thin to begin with, maybe that's why I had such unrealistic images in my head? How do you cope with these kinds of feelings?

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