Suggestion - If you struggle with portion size, stop midway your meal and wait for 10 minutes.

I always struggle with my portion sizes. Specially with rice. My food habits are very good - I don't eat junk food and fizzy drinks ( don't like them). I always cook my meals in very less oil. I make a lot of vegetables and lentils don't eat red meat and atleast 3 days a week I eat vegetarian meals. I make chicken stock from scratch, eat eggs and poultry. The problem I have always faced is, I ate ( still do) big portions and that's what have always Sabotaged my weight loss. Recently I discovered this by accident. One day I was eating lunch and someone came at my door and I had to leave my meal in between ( I washed my face, hands and drank half glass of water) and talked to them for 10 minutes and came back to my table to eat and I was not hungry anymore. And the best thing is, I had eaten one fourth of my meal. So, I thought I'll do an experiment and I started eating my meals while watching a TV show, I stop in between my meal and watch TV show and after 10 minutes, I finish my meal ( or sometimes just keep the leftover for later). This have been working very well for me and I thought I'll share here in case someone is also struggling with portion sizes.

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[F/40] Treadmill or exercise bike better for weight loss and exercise?

Please do not comment "diet. eat less" I know this, I am doing this, my questions is what machine is better for weight loss and exercise because I want to add it to my daily routine for exercise. Calories in, calories out can be achieved through dieting into a deficit as well as exercising into a deficit.

I'm leaning towards a treadmill because I like to go for walks and light jogs when I can handle it and the conveyor belt always moving would keep me from slacking off. However, the exercise bike would be easier on my joints and I can hop on it while I binge watch Netflix, burst of HIIT via peddling faster would be easier than HIIT on a treadmill but there's nothing to keep me from slacking off aside from keeping an eye on the miles/hr and not going below a certain rate.

What's your opinion on the better machine, What pros and cons are there that I could take into consideration? My goal is to ultimately move into a gym environment and progress to basic weightlifting when I'm more comfortable which at the rate I'm going would be at the end of the year. Thanks!

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from loseit - Lose the Fat https://ift.tt/3f12b4z

Day 1? Starting your weight loss journey on Sunday, 21 March 2021? Start here!

Today is your Day 1?

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Welcome to r/Loseit!

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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.

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Why you’re overweight

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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.

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Before You Start

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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.

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Tracking

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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.

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Creating Your Deficit

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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.

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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.

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Exercise

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Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

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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.

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Crawl, Walk, Run

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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.

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Acceptance

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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.

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Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

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Additional resources

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Now you’re ready to do this. Here are more details, that may help you refine your plan.

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• Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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from loseit - Lose the Fat https://ift.tt/3cTX5nT

Does anyone else almost feel embarrassed for wanting to better themselves?

For context, I am a female teen living with my parents.

I have recently lost a bit under 20 lbs and I feel embarrassed every time I get caught exercising or eating nutritious foods, like it's weird to try to so hard to maintain a healthy weight. This even extended to comments people started making when I lost that weight. They would say things like "Did you lose weight? You look so good! What did you do?" For some reason, when I respond, I pretend to have no idea about this "weight loss" and act like the pounds just happened to come off. I feel ashamed for actively wanting to lose weight.

I hide my exercising from my family and do quiet workouts in my room for the most part. I get scared that I'll accidentally get caught by them and get made fun of for trying to lose weight. It sounds ironic because they make jokes about my weight but when I want to make a change, they sort of mock me for it. It's that kind of revenge that motivates me to lose weight to prove them all wrong. At the same time, I don't want them to know that I'm being that petty and changing because of other people's comments, which is why my entire weight loss journey is a secret.

When I began learning about nutrition and packing more nutritious meals to school etc, my friends would make comments like "Omg, that's soooo healthy. I could never. I just love chips way too much" or "Eww. That's so much vegetables. How do you even eat like that?" Most of these comments would come from my friends who had no issues maintaining a healthy weight and subsisted on mostly chips because of their small portion sizes. They might've not intended it to be condescending, but the tone definitely makes me feel like I shouldn't be trying to take care of myself. Maybe it's because I'm living a relatively healthy lifestyle, but still not looking the way I would be expected to. I still have around 10 more pounds to lose until I reach my goal weight. I feel like a health fraud. I think this ties into the culture we have of glamorizing not taking care of ourselves. People brag about being stressed and not getting enough sleep and not eating properly and not exercising. So now that I am doing these things, it's almost as if I'm an outcast.

To counteract this, I overly talk about eating fast food and craving ice cream like I need to constantly make an excuse for being the size that I am. If I show them that I have bad eating habits, that would explain why I am fat, but having proper nutrition habits and still being a bit on the chubbier side makes me feel like an anomaly. Obviously this is because I am still in the middle of my weight loss journey, but I still feel this way.

I know this might be an odd experience because weight loss is generally something people are proud to speak about, but I was wondering if anyone else has gone through this and what they did. Anyways, thank you if you read this far!

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Almost there! Have questions about maintenance.

Title says it all, I'm almost at my final goal weight! Only 4 pounds away so I should be there in a month or so if I keep it up.

I'm pretty excited, but I'm curious about a couple of things and I want to be prepared for when the time comes.

When it comes to starting back up on maintenance calories, how should I go about it? I no longer experience the urges or appetite to overeat that caused me to become overweight in the first place, so that's not a problem. I'm just wondering... how to begin maintenance, for the first time. It's a bit of a foreign concept to me. So far all I've known throughout my life is either overeating or eating at a deficit. According to a few TDEE calculators I used, my maintenance calories at my goal weight should roughly be around 1950-2000 calories/day. Knowing this, would it be a better idea to just start eating like that immediately after hitting my goal, or building up to it slowly? Any pros/cons to going about either way? I'm a little cautious about gaining any weight back.

Also have one more question. Not sure how many of you have experienced hair loss (telogen effluvium) during your weight loss journeys. I personally have lost probably about 40% of my hair. It used to be quite thick, it still looks somewhat okay but it's noticeably thinner and there's much less on the top/sides. With the right amount of protein, vitamins and maintenance calories, how long should it take to grow back?

Thank you for dealing with me and my noob maintenance questions. You're all crushing it! :)

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I officially hit my first short-term goal!

At the very beginning of 2020, I was the heaviest I’ve ever been, weighing in at 225lb (102.06 kg), with a height of 5’5”. I dropped down to 210lb (95.3 kg) but hovered around there until late October/early November when I was diagnosed with prediabetes. Since then, I have made a concerted effort to cut back on carbs and sugar and try to get more active. With my BMI, I need to be 180lb (81.6 kg) in order to be considered “overweight” instead of “obese”. So for years, 180lb has been my short term target weight.

I’m still working on building a consistent workout regime, but with just changing my diet, drinking more water, and walking a few times a week, I’ve made progress, and I’m so pleased to say, as of today, I’m officially at 179.8lb (81.6 kg)!

Woo! I honestly didn’t think I’d make it this far. The last time I updated here, I expressed I didn’t see or feel much change, but now, I’m actually seeing it, y’all. My old clothes are fitting again, maybe even a little looser. I see the beginnings of an actual waist line. And I just, feel more at ease with myself.

So what’s next?

As I said, there are things I definitely still need to work on, like exercising more, and drinking even more water than what I do lol. In terms of the next and final weight goal, I need to be 150lb (68.03 kg), in order to be considered in the healthy range. There are also certain muscles I want to target, so I can start toning and shaping my body the way I’d like it to ideally look. I’m looking to do some at home bodyweight training. I still have so much tummy chub, and I know that’s the last to go, but hopefully strength training and cardio will help!

Lastly, I’m gonna work on my mental and emotional health. During this process, I’ve expected a moment of sudden clarity and happiness to come that just hasn’t happened yet. I suffer from depression and low-energy, so that could be part of it, but I think, realistically, losing weight and becoming healthy isn’t an overnight fix it, and it’s the same with my mental and emotional state.

I’m extremely afraid of slipping into the diabetic range, and whenever I splurge and eat too many breads or smoothies (which, again, has happened), I feel compelled to feel so much guilt and anger with myself. And often, it feels like there’s a cloud hovering above my head. Like this perpetual threat. As if my body’s a ticking time bomb that gets tripped if I eat one too many mozzarella sticks. But my body, just like my mental health isn’t going to change for the worst overnight either. More and more, I feel like I’m on a path towards better lifestyle choices that gets clearer and sturdier the longer I walk along it. It’s a foundation in progress, but a foundation no less. And as long as that’s my base, instead of what I was doing before with zero regard for my health, I think and hope I’m on the right track.

So above all else, my goals will entail exercising more patience with myself. Not just with the weight loss, but with my wants, my mistakes, and my attitude for what’s to come. I’ve made it this far. Surely I can keep going.

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from loseit - Lose the Fat https://ift.tt/3lAtq7k

Holy cow

Holy crap I just came to a realization and it helped me so much.

I've been steadily gaining weight from my former heighest weight from the whole lockdown thing and dealing with existential dread. But I never bought new jean sizes... I was trying to fit into a 12 or 14 and it was just NOT going well. To the point where I finally couldn't even button them. I had a moment of dread, sobbing, and finally acceptance.

I broke down and went to the store and just got some size 18W jeans. This was huge for me. But when I tried them on and they actually FIT me I felt so *good*.

Like, I've been trying to squeeze into these 14/16 jeans out of pure denial, but in doing so being constantly reminded of A) how much I've gained and B) how SLOWLY weight loss is gonna go. Like, yeah after a few weeks I'd still be in the too small jeans and feeling no different - the same shame, etc.

But now I feel like I won't be constantly reminded of my slow progress when I get dressed each morning. I won't be starting the day feeling like a horrible hopeless mess.

To anyone waiting and not wanting to up the jean size: just do it! I promise you'll feel more comfortable and have more motivation to stick with it!!

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