M(33) 3 month experiment results

I am a dad of 2, always been overweight but not to the point it was a problem... until this year. I was at 250 and decided I was gonna try and figure out sustainable habits for me— here’s what I did.

1. Bought an Apple Watch
2. Committed to doing 20 or 30 min Applefit+ WALK workout every day
3. Goal no fast food for first 2 weeks
4. Routine Breakfast and lunch (no guesswork same thing every day)
5. Planned out M-F dinners

Ok so here’s the thing - I hate diets, I don’t particularly enjoy vegetables and I know if I starve myself (CICO ) when it’s all said and done the Lbs will come back. This is just my body I know this.

Starting weight 250~

1. The Apple Watch was a must and I am so glad I did it. Allowed me to really see my goals constantly and even compete with friends. It’s super user friendly (of course all Apple products are) and I really like how it’s reduced social media platforms bc I don’t have my phone in my hand as much. So mental health +++

2. With the watch you get a free trial of their Applefit+ workouts— I’ve done p90in the past years ago and figured hey if I do this trial and commit to just a walk every day I wanna see what the minimum will do for me. I love the programs there’s new workouts weekly and I found the first 3 weeks were a mental argument to get on the treadmill but I kept saying it’s just a WALK for 20 min anyone can do this there’s no good reason not too.

3-5.
Ok this became bigger than I expected and I’m sure a large contributed to weight loss. Wife and I eat out 3 sometimes 4 a week. We committed to the first 2 weeks of our 3 month trial no fast food. During this time to solve the problem of deciding dinner which often lead to us getting fast food we sat down and planned our meals out M-F (weekends were ok to do whatever with friends just no fast food ) Here’s what I believe made this so successful one it was awesome not having to put thought into dinner we had planned it but are you ready for this... we are what we normally eat! Pizza one night BBQ next tacos next.. we decided not to force ourselves down a altered food path bc we want what we are doing to be sustainable. 2 weeks turned to 4 and now at the end of this free trial of 3 months we still haven’t eaten out.. also found our portions have decreased probably bc fast food portions are ridiculous and our bodies have adjusted 🤷🏽‍♂️. Also I mentioned I made the choice of having routine breakfast and lunch. Less choices equals more success in my mind. Now did I deviate sometimes yea. On weekends did we go out to eat breakfast or dinner sometimes yes. And guess what we made a point to bc that’s normal for us and we don’t want to infuse something fake into our routine that won’t be sustainable.

Conclusion ~ after 3 months of the above I am proud to say we’ve learned a lot. I’m even more proud to say what we are doing not only feels way sustainable I’m not burnt out or anything but some of our practices are forming new habits which in turn are leading us to healthier thinking and newer habits. So here it is I stepped on the scale this morning and 225 so down 25 lbs in 3 months of waking every day no fast food but still eating my norm. Next goal another 3 so I’ll see y’all in July ;)

4.

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ADVISE NEEDED

I'm 18 F, 75kgs and 5'5. I started my weight loss journey recently and I'm 1 kg down of which I'm very proud! I have questions however that I'm really concerned about and if Anyone at all can help me I'd be really really really grateful.

1. How long before you guys started seeing difference in your appearance? I'm 1kg down but I feel exactly the same. I know 1 kg isn't a lot so I don't expect a lot either but just wondering :P

2. After how much loss should I be re-calculating my TDEE? I was thinking like every 5 kgs but idk, please advise.

3. My Goal weight is 55 kgs. But I was just bored and I was seeing how many calories I would be eating when I'd be 60 or 65 kgs, currently my TDEE is 1800 something so 1300 calories seems doable and works for me but at 60 my TDEE (after 500 deficit) is 1100 something which is awfully low? Or so I have heard. How does this work? I'm really confused. Am I missing something important here?

Thank you in advance to anyone who answers!❤️

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Feeling excited for a fresh start!

Hello everyone! First time posting here after being a long-time lurker. My current stats 30/F 5’6 295lbs. I’ve known I needed to make a change to my lifestyle for awhile but I guess you could say I just had a wake up call this past week. Unfortunately I was hospitalized with severe abdominal pain which turned out to be due to a gallbladder infection. I’m now on a strict low fat/high fiber medical diet and I’m awaiting my follow up appointment with a surgeon to find out if I need to have my gallbladder removed. While I was in the hospital I also found out I have hypertension. All of this information was so overwhelming to learn and at first I felt so ashamed. How did I let my weight get this out of control? I’m too young to have health problems like this! But instead of wallowing I’ve tried to turn my emotions into renewed motivation. I started researching CICO, downloaded a calorie counting app, ordered a food scale, a Fitbit and resistance bands. I also signed up for the Weight Loss Challenge (Go Team Sponge Bob!!) Thank you everyone in this amazing community for sharing your experience, strength and knowledge so openly. I wouldn’t have the courage to begin this journey without you. Here’s to a fresh start!!

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Week 4: You knocked me down, but I got up

Hey everyone! o//

After a great start to the journey, I'm getting more and more confident with myself. I can pull this off, but it'll take time. My period really tried her hardest to get in my way. At some points she succeeded, and at some she didn't. So, here are the state of this week.

Starting Weight Week 3: 113kg (249.1 lbs)
Current Weight: 112.7kg (248.5 lbs)
Body Fat %: 55.1% => 54.7%
Muscle Mass %: 16.1% => 16.2%

My period threw me off a little bit this week. I caved into the cravings a few times, but I got some real helpful advise on how to deal with that yesterday. The upcoming month, I'm determined to explore new healthy snacks so I can make sure I got plenty around when the next period comes. Furthermore, I think I'll increase my caloric intake by 200 during my period. It could be that one extra snack or craving that I can satisfy with it. Better to slow down the progress, than eating is all away!

Even though I was on my period, I did manage to stay with my 16:8 intermittent fasting. I also did my two HIIT workouts this week, but walked only once so far instead of twice. But I'm not discouraged, today I plan on performing that remaining walk. So, I'm still getting all my workouts in for the week.

Last weekend, I also pushed myself by walking a 9km trail on Friday and a 6km trail on Sunday. The walk on Friday was hard and I almost had to crawl the last few because my legs (and groin especially) were giving out. Yet, I'm super proud of myself that I managed to walk it all without giving up. I don't plan on doing a similar walk anytime soon, but it was nice to push myself once to see how far I could go. Maybe in a month or so I'll do a trail of similar length to see how much progress I've made.

For this weekend, I plan to create a weight loss booklet, where I can put inspirational/motivational quotes for the days that I need to get myself back up. Also, I can put my plan in there for the long term. Right now, I'm going week by week, but I also feel like I need more direction in what will come down the road. And, of course, I can record my progress in there as well! So, many things coming my way, but I'll get there for sure. :D

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Day 1? Starting your weight loss journey on Friday, 16 April 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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Weight Loss Journey

I’ve lost 20kg since the beginning of my Journey and I didn’t realise the significant change in my body. I thought I slimmed a bit as people around me (family and friends I see very often) said “you lost a bit of weight”. And honestly I knew I lost 20 but I only dropped 1 size in my pants and shirt so it didn’t seem that significant to me. Also I realised that my love handles were shrinking as I could feel the bone (don’t know what it’s called, hip?). But otherwise I felt the same, only baggy clothes I had before became annoyingly too big. Anyway, yesterday I went to Uni and I saw 4 people (separately) that knew me at my heaviest and their reactions were very similar, “holy, you lost a lot of weight”, “bro you’ve been humming?”. There was a fifth guy that barely knew me, who recognised me later on and also acknowledged my weight loss which was very strange. Out of curiosity I just opened my mum’s phone to see the pictures she took from me at my heaviest during graduation etc. and I. was. shocked. No one ever told me about my situation, it was clearly getting out of control. Everyone family member I spoke to (separately) said that I wasn’t fat, because I was tall(6’4” 290lbs) but no I was actually off the rails. What really motivated me to lose the fat was not being able to find clothes that fit me, buying clothes was just like torture it would ruin my mood for a week and I would come back home with empty hands. My weight loss journey in my eyes is over because I’m trying to make this a lifetime habit, Although my ideal weight is 190lbs I don’t care how fast I get there as long as I’m enjoying going to the gym 5-6 times a week, doing cardio and being on a calorie deficit, I’m just trying to incorporate fitness to my life for ever. Sorry for the long read and for any grammatical mistakes.

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(Update 1 ) Making good progress so far!

16M, Height: 6’0, SW: 268.8 lbs, CW: 253.6 lbs, Long term, GW: 205 lbs

Before I get started, I’d like to say that during the first month of my weight loss journey I weighed myself completely wrong. My original methodology of weighing myself was to do it before bed, but after some research(5 minutes on google) I realized that if I wanted to get a more accurate weight, I needed to weigh myself first thing in the morning, which is why, if you follow me, you might(or might not) notice I changed the number of my starting weight by 4.5 lbs. Thats all, here’s the update:

People in my life are beginning to notice my weight loss. My parents were the first to notice, more specifically, my mother, who I only see every few weeks. Both my dad and stepmom began to notice around the 12 lb mark, where they both commented on my double chin subsiding, along with my stomach as well. I’ve seen results, and I like it. I’m going to continue, but I fear that I’ll go back into my old habits as soon as I’m done with my weight loss or ditch it before then. My motivation is high, my hunger is surprisingly low, and I’ll keep going. That’s all, thanks for reading this. I’ll update every 3-4 weeks.

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