Weight Loss Tips

Tuesday, January 5, 2021

I gained over 40 Lbs in 2020 after losing it in 2019

I’m a 20 Y/O 6’3” guy, and the lightest I have ever been was 185. This was in November of 2019. This was after a year of weight loss. I was nearly 280 at my heaviest, so seeing an almost 100 Lb difference really made me feel amazing. After I reached this low weight, I decided to bulk up and hit the gym because honestly 185 didn’t look good on me with my long, skinny arms. For about 3 months, I gained maybe 10-15 pounds of mostly fat, but definitely some muscle. I felt good at 195-200 Lbs in January. Once the shut downs of 2020 swung into full effect, gyms closed, and I didn’t feel like cutting back my caloric intake from bulking. I reckon I was eating about 3,000-4,000 calories a day without working out. My weight was skyrocketing. By June, 2020, I was weighing 220 Lbs. As of writing this, I’m weighing in at 237 pounds. It’s frustrating. I want to say it was all COVID, but I only have myself to blame for this. I didn’t realize just how fast you can lose all your progress when you simply don’t care about what you eat. Anyways, I wanted to post this here because I’m starting my journey again. It’s time to lose what I gained, and feel better again. I’ll be looking at this post again in a few months to keep my motivation strong.

Also, whomever might be in the same boat as me, don’t give up on self control, and diet. I know it can be hard, but I can tell you right now, it’s not worth it. Good luck on your journey!

Edit: Here’s a picture of my weight during my journey

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Quarantine sucks for weight loss

Just ranting, I decided to start a cut around mid December and quarantine has pretty much screwed my tdee over. I know the general ballpark I need to hit to start losing weight in terms of calories which is around 1500-1600 calories. but I’ve been eating that for like the last three weeks and have lost a resounding 1 pound. I literally sit on my ass all day for school and work, and only move around when I go to the gym so it’s understandable but, really puts into perspective how many calories I was burning on the daily just commuting and walking up and down all the stairs in school really wish I could have those back cuz I hate dedicated cardio sessions

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My guide to losing over 100 pounds - Tipps for anyone starting their weight loss journey

Two years ago to this day I joined reddit. I also weighted 250lbs+ (I think 260 but didn’t have a scale) and was extremely unhappy with the way I looked and felt in my body. Even tho I had many very good friends I felt alone because I didn’t find myself attractive and I can’t blame all the guys I liked for feeling the same.

So I decided to change and set my goal: 165 pounds before I turn 30. This gave me 14 months to lose over 90 pounds. I set that goal as 165 would have put me just about in the normal BMI range but tbh I didn’t think I could actually achieve that.

I have been overweight my whole life. The lowest I’ve been was during high school when I played competitively volleyball and it must have been just slightly overweight with an BMI around 26. I used to look back at the pic and think “why couldn’t I see how thin I was, I would give everything to look like that now”. As my BMI 2 years ago was around 39. Today it is 22.5.

progress piece 1

progress piece 2

progress piece 3 (with sport top and leggings only)

I posted this before but here are my key learnings:

CICO is the most important thing. However you do it (IF, OMAD, keto etc). All of these are right if at the end of your day you took control over your daily total calories. Find what works best for your lifestyle and what least enables your binge eating (some might feel good with OMAD bc they don’t have to make decisions during work and some might get so hungry they eat way too much at once)
to succeed in CICO it is important that you track ALL food. I used the NOOM app first but when I switched to Loseit I found it was better. I also bought a scale that links to my phone and weight myself every morning and eventually bought a food scale. Even if you binge one day and you’re ashamed, track everything! The daily weighting helped me stay motivated. After the first two months I didn’t lose as fast and it felt like I’m not losing anything at all - which wasn’t true and when I looked at weekly or monthly trends on my app I felt a lot better. Accept that sometimes weight doesn’t move and try to look at trends (for example during my period & ovulation I hold a lot of water weight so it looks like I don’t lose and then one day of the other I lose 2lbs).
while restricting your calories (I aimed for 1,200 first three months and then 1,500 when I added more exercise and now eat around 2,000) try to balance your meals. Especially on 1,200 it takes planning to get enough protein, vitamins, fibre and healthy fats.
prepare yourself for success: bring healthy snacks into the office if you like snacking, only have healthy food at home, cook in small portion sizes etc. If a salad is more expensive than a pizza if you eat out with friends don’t let it bother you. Especially in lockdown: don’t go hungry to the supermarket and just don’t buy anything bad. If you don’t have it at home, you won’t eat it (and if you really need something buy it small. Not a whole bar of chocolate or a whole box of cookies. Personally I realised for example that I don’t necessarily love crisps, I love crunchy food. So a carrot, cucumber or rice crisp will also be satisfying for me)
even if you have a bad day (I promise you it will happen, it’s normal): forgive yourself and GET BACK ON. I fucked up basically every week in summer 2019 bc I was going out that much but at least I had 5/6 good days that overall made me still lose. Don’t forget that you still deserve to live a happy life, it doesn’t depend on how many calories you ate today.
try to stay away from processed food even if it’s low calories as much as you can. 1200isplenty offers loads of inspiration on meals. I became a big fan of roasted veggies + chicken. No chewing gum or drinking soda. I noticed that both had a satisfying feeling for me at the start but it made me more hungry in the long run. So when I are eventually I tended to binge more easily. Having said that I eased in. I drank a can of diet soda almost everyday for the first three months bc my cravings were bad otherwise. But eventually I could switch to just water, coffee or tea and i noticed the change.
you might think about food all the time now but that too will change with time and once it does it will feel great. Only through my change I came to realise I had a food addiction. Understand that helped me a lot. Sugar or fat both are highly addictive. What helped me is to set a three week goal at the start: cut out everything in an extreme manner for 3 weeks. It’s enough time to reset your gut bacteria and then the worst parts of the cravings are gone and three weeks is not an impossible task. Then you can ease up a bit but don’t just fall down in old habits more like ad a treat daily.
allow yourself to spend more money on healthy options. Appreciate not everyone can do this but as a treat I allowed myself to spend whatever on healthy options. Overall I still saved tons of money bc 1. I eat way less than before 2. I hardly ever order food home anymore and only eat salads at work for lunch (or during lockdown I noticed I just need to eat twice a day, around 11AM and 5PM). But probably once a week I go to a (overpriced) healthy lunch place and pay about £10 for something really healthy and tasty.
alcohol has so much bad calories, ideally don’t drink. Personally I still drank a lot but changed beer to vodka, lime & soda and the occasional glass of red wine. Since I started to enjoy the gym I naturally hardly drink anymore, especially true during lockdown.
once you feel comfortable eating on a calorie deficit (for me it took 4 months) add exercise. Try not to make it a reason to suddenly eat much more but don’t let yourself starve. A women should expect to gain no more than 1lbs per month if she starts heavy weight training through gained muscle mass. So if you suddenly stop losing or start gaining after going to the gym it’s likely you suddenly ate more again bc it feels like you’re “allowed”. I added yoga and body pump work out classes, now I do these over YouTube videos. Try to make it not only cardio but also weight lifting, trust me on that!! Muscle will allow you to eat more and stay thinner more easily. During lockdown I use YouTube videos with weight handles or yoga videos. I also added running but only when I weighted less than 190 lbs as it’s hard on the joints (I’m not a doctor, just left like it would be too much before).
one big problem for me (pre COVID) was that most my socialising equaled loads of food. I basically only met my friends for drinks & dinner or massive brunches. Try to meet friends through non food related meetings too (I got a few friends to go to yoga with me or instead of dinner after work met for coffee before work or doing long walks together, meeting for board games etc). During lockdown it became quite normal for me to meet a friend for a take away coffee and walk through the park.
sleep is super important. I needed about 9 hours of sleep on a 1,200 diet. And now if I sleep less than 8 I tend to have a stronger urge to snack during the day. Get enough sleep!
take pic of you at the start, it will feel great to compare them a few months later and you will see the change even if you don’t see it day by day. Also measure your waist and neck. Somethings it’s hard to see changes and the scale doesn’t shift but then it’s nice to see you still lose around the waist. I measure I wasn’t every three weeks or so.

Also reddit was a great source of motivation for me. I looked at this thread, progress pic daily and 1200isplenty. seeing all this success stories from “normal” people really did give me hope. So thanks for supporting me through this journey.

Good luck to everyone & feel free to add more tips for me and everyone as well xx

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Looking for advice on my current plateau after 12 months of weight loss! Help is much appreciated.

Hi all,

First of all, happy new year! You are all doing such a wonderful job and your continued success and willingness to push forward in such a trying and stressful year is inspirational. Keep it up, you will hit your goals.

I am struggling a little bit at the moment and any help or advice that anyone can offer me will be greatly appreciated and will surely go a ways to getting me back on track.

Beginning my weight loss/fitness journey in December 2019, I am 12-13 months in. I am happy with my progress, if a little frustrated. I am going to outline some information below so it is easier to quickly skim through:

Starting Weight (December 2019): 275lbs
Current Weight (January 2021): 202 - 205lbs
Height: 5'8
Sex: Male
Weigh in: Every morning (It's not obsessive, I use it because I like following stats on my FitBit)

I have calculated my TDEE, here they are below:

BMR - 1,874 Calories
Sedentary - 2,249 Calories
Light Exercise - 2,577 Calories
Moderate Exercise - 2,905 Calories

I have been weighing in at 202 - 205lbs from November 11th 2020. No matter what I do, this number has never gone below 202 or above 205; I am constantly hovering in this range. I have been tracking my food with MyFitnessPal for some time now and I am actually on a 328 day streak, I weigh all of my food using kitchen scales and I scan the correct food in to the app. When I say I track everything, I mean I track everything. If I add 1 spoonful of almond milk to a coffee, it is added to my food diary. So, I know exactly what I am eating and how much.

I have, essentially, completely cut sugar out of my diet; sugar free almond milk, no confectionary, sugar-free muesli/porridge, etc. The sugar I get is from small amounts of fruit or tiny amounts in food. I usually stay under 28grams of sugar per day. I also stay under 150grams of carbs, I'd say probably 75% of the time.

I do not eat takeaway food. No fast food. No read meat. No soda. My diet consists of a lot of fish, chicken, vegetables, fruit, eggs, zero-sugar greek yoghurt, coffee, green tea, almond milk, muesli, porridge and I drink anywhere from 2.5 - 5L of water per day.

On MyFitnessPal my caloric intake has been around 1,100 - 1,300 calories for months. I was actually completely fine eating this amount, I wasn't starving myself (or it didn't feel like it!), I wasn't intentionally sticking to this number. I was eating for nutrition and when I was hungry. If I hit 1,800 one day, that's fine. Hell, I had around 4,500 calories at new year - 1,700 in food and the rest in beer!

As for exercise, in Spring/Summer/Autumn I was walking 10,000 - 20,000 steps per day. We are now in Winter, my entire area has been encased in ice for weeks so I am only averaging 3,000 - 5,000 steps per day, as I am also on lockdown. I have incorporated some extremely minor weight exercises in to my routine now, every 2 days. I was quite weak as I was ill for a long time so I have started with a 12kg Kettlebell and 50kg weights. I will up this when my body becomes more fit.

From January 1st I have made a conscious effort to eat more - I have seen some suggestions that eating too little can have a negative effect. I have been trying to force myself to eat 1,500 - 1,900 calories per day for 7 days before dropping again. (Is this something I should be doing? Am I in the right ballpark?)

So, In conclusion I have been eating well below my TDEE and this was working for me, I didn't feel hungry, weak, etc. I have done the same thing for months and my weight loss has completely stopped. My measurements have stayed the exact same for months, so it doesn't seem to be a case of losing inches but not weight.

Clearly I am doing something wrong here, somewhere. I have no idea. I am looking for advice so I can learn, grow and correct any mistakes I am making to get me back on track. It could just be a case of a plateau that will go away if I keep on keeping on, but I am not sure if that is actually a thing or not?

Sorry for the long post, I tried to include as much information as possible in here. All help is appreciated.

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10 Tips for Sticking with Your New Year’s Resolution

If you’re like millions of Americans, your New Year’s celebration ended with a resolution to lose weight in 2021. Making a commitment like this is a great first step toward a healthier and happier you. But we all know that setting a goal is far easier than actually making it happen. Staying on track and maintaining weight loss can be quite challenging. But you can do this!

Here are 10 tips to make it easier to stick with your weight loss resolution this New Year and beyond:

1. Drink Up

Hunger and thirst are easily confused, so stay hydrated. But don’t make the mistake of drinking your calories. Opt for water. If you feel like you need a flavor boost, add fresh fruit slices, a few squeezes of lemon, or some sprigs of mint leaves.

6 Questions to Ask Yourself Before Snacking

2. Snack Mindfully

It is all too easy to derail an otherwise flawless diet by overeating at snack time. Be mindful of your snacks. Opt for fresh fruits and veggies, lean proteins and healthy fats. Make sure your choices serve up nutritional value and will keep you satisfied until your next meal.

3. Sleep

Studies show a link between sleep deprivation and excess pounds. Getting enough sleep will make it easier to make clear-headed, healthful choices throughout the day.

10 Ways Sleep Deprivation Affects Your Health

4. Jumpstart Your Weight Loss

Studies show that early weight loss is a predictor of long-term success. Look for programs that keep you motivated like Nutrisystem, which include a special first week to jumpstart your weight loss in the first seven days.

5. Eat Small

Research suggests that eating smaller, balanced meals throughout the day promotes greater weight loss and maintenance. Schedule meals every two to three hours, six times a day.

6. Get Moving

Exercise doesn’t have to be daunting! Get started with 10-minute sessions, three times a day. Movement sets your metabolism in motion so make sure it’s a consistent part of your weight loss efforts.

7. Eat Out, the Healthy Way

Restaurant portions can be monstrous. Set aside half the meal and save it for later. Avoid menu terms like “breaded,” “fried,” “crispy” and “smothered.” At buffets, fill your first plate up entirely with greens before moving on to other options. Try these simple tricks for dining out in slim-down style!

10 Tips for Dining Out on Nutrisystem

8. Embrace Setbacks

Sometimes diets get temporarily thrown off course by a missed workout or a second slice of birthday cake. Rather than throwing in the towel entirely, view the setback for what it really is, a temporary misstep.

9. Be Accountable

Keep a food and exercise diary to reinforce good habits. Log food, drinks, activity, weight and more to stay accountable. Try Nutrisystem’s FREE online tracking tool, the NuMi app, which makes logging simple.

How to Bounce Back After a Day of Overeating

10. Don’t Go It Alone

We know that losing weight isn’t exactly a cakewalk. But it doesn’t have to be impossible. If you haven’t already, check out Nutrisystem’s weight loss plans, which have been developed by experts to make it easier to lose weight and live healthier. We even have a Partner Plan so that you and a family member or friend can tackle your goals together!

If you are already on the Nutrisystem program, take advantage of our Weight Loss Counseling services. Our counselors are standing by to help answer all of your questions about Nutrisystem or weight loss in general. Sign up for the Nutrisystem newsletter so you can get recipes and fresh new weight loss tips from our experts delivered right to your inbox. Visit The Leaf Weight Loss Blog daily to get the latest nutrition and fitness tips, plus hundreds of healthy recipes that fit with your plan.

How to Get the Support You Need

With the right attitude and the right tools, you can make 2021 the year you finally lose the weight for good. Get started with Nutrisystem today! >

The post 10 Tips for Sticking with Your New Year’s Resolution appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Tuesday, 05 January 2021? 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](https://tdeecalculator.net). 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](https://www.myfitnesspal.com/), [Loseit!](http://loseit.com/) (unaffiliated), or [Cronometer](https://cronometer.com/). 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.](https://youtu.be/vjKPIcI51lU)

#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](https://www.reddit.com/r/loseit/wiki/index#wiki_quick_start_guide) - Build your foundation!

* [Loseit Compendium](https://www.reddit.com/r/loseit/wiki/index) - Frame it out!

* [FAQ](https://www.reddit.com/r/loseit/wiki/faq) - Answers to our most Frequently Asked Questions!

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Tantrum Tuesday - The Day to Rant!

#I Rant, Therefore I Am

Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!

The rant post is a /u/bladedada production.

Please consider saving your next rant for this weekly thread every Tuesday.

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