Hello - new to this sub. 1 year into weight loss, need tips for the 2nd year

Hi all! Start weight: 81.3kg/BMI 28.1 Overweight. Current weight 72.5kg/BMI 25 Overweight. Goal 1: 70kg. Goal 2: 65kg.

Long-time-lurker, first-time-poster, and looking for some advice. I've managed to lose 8.8kg since January 2020, through a few factors, not all of them in my control:

• improving my mental health (moving out of a town and work-from-home-job that was making me miserable)
• starting a new outdoors job with a lot of manual labour built in
• tracking food on MFP (also, not binge-eating out of misery/depression, and not being able to snack all day) and trying to stick to 1500-2000 calories, and not eating back exercise calories
• Note: this is the second big weight loss of my adult life. When I was a teen I weighed about 88kg and got it down to 63kg over about four years by the same accidental/environmental changes, then kept it off for 10+ years.

My weight has been fairly steady for the last 2 months (72kg - 74kg). I know I've plateaud because it's cold, I'm eating more due to being freezing at work, and I've been having more beer and festive snacks due to the time of year. I am easily tempted.

I want to reach my first goal (70kg) by the end of January 2021 and my second goal (65kg) by June 2021. With this in mind I'm trying to use my Christmas break to set up some helpful habits:

• meal prep breakfast (I use overnight oats at 600cal on a working day, and 300cal on a non-working day)
• running 3x week (I've almost finished a C25K programme and have a coach, but it can be hard to push myself outside after work, when it's dark outside. My 2021 goal is to run a 10K. I've joined a running club and the coach is very helpful).
• WEIGHTS TRAINING. I have a pretty physical job (lots of lifting, bending etc) and try to use good form, but I want to target core strength and boost muscle mass. But I'm not sure how to go about it without overdoing actions that I do at work.
• Yoga/pilates or foam-rolling to avoid injuries

To complicate matters, my household is vegetarian/almost vegan ("plant focussed" is probably best) so I find it really hard to meet the protein goals in MFP.

Any advice would be very helpful! I am happiest with slow and steady progress and don't do well at "dieting", as restriction tends to trigger overeating almost immediately.

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

from loseit - Lose the Fat https://ift.tt/3h1vH9m

How do you do this when you aren’t single?

This is a half vent, half question post. I know it’s doable but I feel like most of my weight loss failures happen when my husband is on vacation or he’s home all day for the weekend, etc. I know I can only blame myself but I mostly do well when I’m on my own. I only started gaining weight after I got married. When he cooks, he makes the fattiest meals you can imagine. It’s like healthy food does not exist to him. I even told him there are certain things I just don’t want to eat anymore because I’m trying to lose weight. But he buys the same things because it’s all he wants to make. I can’t just tell him never to cook again but I’m tired of eating a baby’s portion of ribs for dinner when he suddenly decides one afternoon that he’s going to make them. I also hate doing OMAD. I just want to eat healthy, balanced meals.

What really pushes back my progress is the weekends, and it takes the rest of the week to make up for it. So do you all stop eating what your spouse makes?

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

from loseit - Lose the Fat https://ift.tt/3nDwCz4

Day 1? Starting your weight loss journey on Sunday, 20 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/2KJLUUl

I Need Weight Loss/Diet Tips

Hey guys. Just a quick intro about myself. I'm 24 years old and just got out of a 2 year relationship. I'm really not over weight like some people on this sub say they are so it may be harder to take me seriously about this. There's some truly inspiration people on here!

Anyways, I weigh more than I ever have. I used to be like 170ish a couple years ago and in the past year-ish I had some relationship weight gain. I've reached like 205 lbs. I was always a very skinny kid so it's hard to deal with this much weight gain since I've always been so skinny.

Since this weight gain, I've been drinking lots of alcohol (which got worse after the breakup) and I have high blood pressure.

Are there any tips on motivation, diets, etc. for my current situation?

submitted by /u/kevin_kevinson1
[link] [comments]

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

Think it might be time to take a break but I'm a bit nervous

27M, 5ft9in, SW: 220, CW: 184, GW: 170

I started my journey in February and I've made some good progress. Since then I've lost 35 - 36 lbs through a calorie deficit and increased exercise, with roughly 20 - 25 lbs lost between February and May. Admittedly, I don't think I was approaching it very sustainably at first. I didn't overly restrict my calories but I did an absurd amount of cardio, walking 4 - 5+ hours on the treadmill every single day - watched a lot of movies, it was great - but I was really militant about it and pretty much didn't have time to do anything else lol.

I eventually got kind of bored and a bit exhausted so I decreased the time spent on cardio and introduced strength training and lifting weights. I've lost an additional 10-ish lbs since June but it's slowed down consistently and I've had to push through a couple plateaus, the longest lasting a couple months. Nowadays I eat roughly between 1600 and 1700 calories a day and although it's been slower, I've overall been having a much more balanced weight loss journey

However, I always have this gnawing guilt that I'm not progressing as fast as I was in the beginning. This has led to a vicious cycle of restricting a lot some weeks, only to have a day or two of overeating that seems to undo the progress - which is really just maintenance, i'm not putting the weight back on but can't seem to get under 180 lbs. I've pretty much hit another plateau and think it might be time to actually take a conscious break and eat at maintenance but I am nervous and afraid to put the weight back on. Any tips on how to not beat myself up so much or feel guilty if the scale does go up during this time?

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

from loseit - Lose the Fat https://ift.tt/34uwcUc

2020 Derailed me. I'm back on track

Between lockdown, health scares, financial issues, just general fear and stress I stopped trying to lose weight altogether. The good news is that I only regained 7 pounds during that 8 months, which is very different then how it has gone in the past. I've lost that weight gain in the past 3 weeks. I am very close to the low weight on my flair again, and that's good feeling.

I'm doing Intermittent Fasting, which has worked great for me in the past. For most of 2020 I only did my fast days when I worked, and ate normally on my days off, which I had more of. Now I'm doing it 6 or 7 days a week again, and now my weight loss rate is just the same as it was before I faltered.

Anyone else in a similar situation? I really feel that 2021 is going to be much better, and I'd love to hear from others who are feeling the same.

And I have another question too. My first post about this was removed because I didn't have enough content. I had a couple of small paragraphs. How much exactly does one need to post to meet the community guidelines? I really feel that this is going to be very successful year for me, and I really hope that I'll be in a position to post weight progress pics soon.

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

from loseit - Lose the Fat https://ift.tt/2LI9vFx

Going strong

I've been tracking and logging since December 4.

And right now I'm sitting just about 5 lbs down. I've been eating much healthier. I've stopped eating everything in the house, and regulate myself to three meals and maybe a snack or two depending if my intake for the day allows.

I know it's barely been a month, but. Damn. I am feeling so much better. I didn't realize how much me feeling bad was food until I started controlling it.

I plan on introducing exercise tomorrow. :) I plan on doing an exercise bike and then use the RingFit Adventure for the Switch. It's a small change, but I'm sedentary, so it's enough to get me up and moving.

This month has been me completely changing how I think about weight loss, and even what losing weight means to me. I know what prevented me from losing weight in the past, and it's no longer there. I feel like this time I will truly stay on track and get healthy again. Because for once, I am getting healthy for MYSELF. I need to be healthy for my boyfriend, too. We're both disabled, and we both rely on each other for support. We can't do that if one of us is going through health complications from being obese.

My new years resolution is simple: I will be this unhealthy, this obese, ever again.

The way I feel now, and the way I felt before, is night and day. I can't believe how much better I feel just from making some changes to how I eat.

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

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