Saturday, April 17, 2021

One year in, I am morbidly obese!

And loving it!

Salutations from Sunny Greece! Today marks one year since I started "doing something" about my weight. The whole thing started for me on a whim, after putting an end to 25 years of chain smoking and seeing my weight ballooning to my highest ever. You can read about it if you want here, it makes for a somewhat awkward story.

Here is a spreadsheet with some specifics about the last year too.

https://i.imgur.com/CBiJ29F.png

And a nutrition daily average over the same period.

https://i.imgur.com/ztBsrla.png

Now, I wanted to make a thread one year in to share some of the things I found out along the way. Some might be helpful to other people trying to lose a lot of weight, but I understand that each person is different and there is no universal recipe for something like this. Your mileage may vary. So...here are some observations about myself:

  1. Motivation is not as important as I thought. Habit forming is, though. It really doesn't matter how much you want something, what the reasons are for wanting it and even if you enjoy the process or not. What gives results is re-training your brain and attitude towards solving the problem in the easiest way possible. And then simply putting your plan into action daily. You have to view this as a long term problem requiring a nuanced, permanent and enduring solution.
  2. Because this is a marathon, not a sprint. There is no such thing as a "weight loss journey", if you think about this rationally. If you want to live, you are going to eat until the day you die. Day in, day out, until you stop breathing. Fact. Thus, you will have to manage and regulate your food consumption (among a lot of other stuff of course) forever. When starting out, I was impatient to see results and "feel the difference". I thought of this as a - work in progress -, an experiment with an expiration date where my true life would start at its end. Sorry, it does not work this way. I mean, it might in my daydreams..but the fact of the matter is that I was thinking I would become a different person via shedding weight. It's still me, just lighter.
  3. And that is fine, vanity is a lousy motivator. For me, that is. You see, at the end of the day it doesn't really matter how others perceive you. The only thing that matters is how your perceive yourself and therefore, the world itself. I admit I'm still really struggling to put this concept into practice. I find myself feeling nice when getting a compliment and feeling bad when someone messes with me. This is the norm for human social interaction after all, we live in a society and it is natural. What I found out though along the way is that actually learning to love myself for who I am and trying to create a better version of myself each and every day that passes makes all social pressure, misgivings, complexes and frustrations seem trite, trivial and incredibly childish.
  4. Because the only one that has a saying in this is yourself. Not your relatives, friends, co-workers, your loved ones, children or pets. As I shed weight I find myself growing a thicker skin at the same time, something that didn't happen in the past (I was/am a yo-yo dieter). This is hard though, and this is taking a long time. You have to re-train yourself to become an objective observer of yourself and others. That is more difficult than following a diet, or having to exercise, or saying no to cake if it doesn't fit your appetite/schedule. It's like getting a life coach...who lives in your head only and shows all the different ways you and others fuck up daily without judging you or making you feel bad about it. That's hard, but doable. Hell, everything I say here is very hard for me to do, this is no picnic.
  5. Because there are no magic solutions in weight loss. No super diets, no nutrient excluding secrets, no get-rich-fast schemes. It all boils down to this for me. 1. Eat less. 2. Move more. 3. If you cannot move more then eat less. 4. Find the easiest, kindest personal way to do it. That's it. That is all there is to it. The most difficult part is to find the solution to the equation that is the easiest for you to follow long term. To find the one that makes you the happiest or the least irritated when following it. The one that fits YOU. Because at the end of the day, this is about you. there are no rules, no specifications, no norms and customs to observe. You have to find what works for you, and stick to it.
  6. Until you need to change it again. Oh yes, you are not done with this that easily. You have to constantly re-evaluate the solution you are following, tweaking and enhancing it along the way. You have to science the shit out of this. Not in watching calories, nutrients, calculating loss rates or counting steps and repetitions. No. The sciencing part is to correctly recognize how your mind and body responds to the stimuli you are putting it though, and re-adjust said stimuli to get a better response. This feedback loop takes time, a lot of thought, an open mind and constant vigilance. But, you can do it! Everyone can. That fat has no chance I tell you, none!

Ok...I'm rambling. Sorry for the long post, hope this may be interesting to some. In any case, I have a long way ahead of me still. The rest of my life. Let's do this!!

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How Can I Forgive And Move On?

I’m having a really hard time losing weight. I know I need therapy, eating disordered specific therapy because I’ve had almost every eating disorder, and I can tell trauma isn’t letting me lose the way I’d like to.

I’m angry at my whole family, but very especially at my mother. She was a single parent and raised me in my grandparent’s home. It was a really unhealthy dynamic. Lots of manipulation in telling her she couldn’t take care of herself and me on her own, but making her feel like she really wasn’t welcomed and that the both of us there were a burden. It more so circulated through family members than directly being said to our faces.

I have already lost 35lbs. I have to lose about 165 more to get to my healthy weight. I’m so frustrated because it’s really hard for me to just stick with weight loss. I’m not used to being healthy or working towards health. I grew up being a very overweight child after about age 7, and then an obese teen turned anorexic/bulimic and a “normal” weight, back to being a severely obese adult.

I feel defeated and that my body is ruined, and I’m so angry that it’s all I think about. My weight has ALWAYS been at the forefront of my brain. I’d love to know how far I could have gone in life (I’m 32) thus far if I’d actually been able to focus on things other than how fat I was and looked. My family tormented me about weight and food. Kids in school did the same. I’ve never had reprieve from it, especially because I am bogged down by all this weight now.

I know I need to be in therapy very badly, but I can’t be in it right this very minute but I feel I have to lose the weight chronically starting right now. Like I can’t waste another second being like this.

Sometimes I think my mother is trying to sabotage my life because she fucked her’s up so badly. Idk what to do anymore.

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I am feeling demotivated at the gym

Long story short, I have joined a gym. I have been thinking about it for years, but for the first time, I have joined a gym. I am going there regularly for the last one month. I have to travel around 20 km to attend the gym, but I enjoy it.

Currently, I am about 20 kg overweight. I have switched to a healthy diet plan and maintaining a modest calorie deficit. Thanks to this forum. However, I am waiting for the weight loss result.

I have very friendly trainers at the gym. My exercise is a mix of cardio and weightlifting. I like cardio more than weightlifting, I think doing cardio is less confusing, and I sweat a lot.

However, it seems every time I am making mistakes with the weight lifting exercise. For example, I can't get it right with an incline dumbbell press or let pull down. I feel like others are judging it when I am doing it wrong. Sometimes they do. It makes me think that if I am doing it wrong, I will not lose weight or body fat. And it makes me very afraid and demotivated.

Do you think it's okay for weight loss as long as I move my body?

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Friday, April 16, 2021

Day 1? Starting your weight loss journey on Saturday, 17 April 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. 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.

* 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/3dnxbue

Confessions of a yo-yo dieter.

TLDR at bottom.

It’s a generational thing. My mother was afflicted with obesity by her father. He was a POW in the Pacific during WWII. He came home after 3 ½ years of torture and deprivation with a compulsive eating disorder which he passed on to her. She was about 5’5” and weighed 395 lbs at her largest. It was the overarching theme of our life, my mothers’ weight, and its effects on her mental health and on her family. A lot like the movie "What's Eating Gilbert Grape". She put me on Weight Watchers when I was about 10 years old, and I have never been able to have a normal relationship with food since.

In about 1976 Mom had one of the first weight loss surgeries, a gastric bypass procedure which left her with the ability to eat enormous amounts of food, all of which passed through her without any nutrients being absorbed. I remember her spending hours in the bathroom with uncontrollable diarrhea. She lost about 150 lbs and was able to feel beautiful at least once in her life, at her parents 50th wedding anniversary party, before she died of a drug overdose in 1978. The surgery did an enormous amount of damage, causing her to develop arthritis from the lack of nutrients, as well as needing complicated surgeries to remove the excess skin and a hernia and her gallbladder. From the time I was eleven years old, she was in and out of the hospital on a regular basis. She was very difficult and unpredictable to live with. She was abusive and violent sometimes, and she could also be understanding and creative and hilarious. She became a drug addict because so many different doctors were prescribing her narcotics. After her death, we found stashes of pills all over her bedroom.

I was 14 when she died; the first thing I thought of when I was told she had passed away was “my life will be so much easier now.” I was glad she died, and I did not have anyone around who picked up on that; they all thought my acting out (skipping school, drugs and drinking, running away from home) was due to grief, but really it was because I felt like a piece of shit and didn’t have anyone to tell me otherwise, that it was normal to have emotions like that.

By the time I was 16, I had literally run away to join the carnival and spent a few summers working at fairs all over the western U.S. I once had a job as the trainer of the Worlds’ Smallest Horse, even! Also, I had a compulsive overeating problem and weighed about 210 pounds at 5’9”, not too terribly obese, but definitely not the thin svelte figure I craved so very much.

I moved to a small town in Southern California to live with my dad when I was 20 and got a job with a construction company. The foreman introduced me to crystal methamphetamine, which I took to like a duck to water. I absolutely LOVED not feeling any desire to eat whatsoever. I lost 30 pounds in about 6 weeks, only eating a few calories per day, most of them in alcohol and candy. I got thin and then got a really bad boyfriend, the kind every girl should try at least once, if only so you know a good man when you see him later. He was so handsome and charismatic and dangerous and I felt special because he wanted to be with me. He convinced me to move to another town with him, then isolated me from my family and tried to turn me into a bodybuilder, continually compelling me to go to the gym when I never really liked it. My meth habit got worse, and my self-esteem was in the toilet because the bad boyfriend was always cheating on me and telling me that it was because I was too fat (at this point, I weighed about 135 pounds and my ribs were sticking out).

I finally got up the courage to leave him, and the next couple of years saw me quitting meth and gaining 80 pounds. I lived alone for a time, and thoroughly enjoyed binge eating whatever I wanted whenever I wanted it.

At age 26, after another failed relationship with a man who wanted to change me, I moved closer to my family, and my sister convinced me to give Weight Watchers another try. I did, and had some success, reaching a goal weight of 160 lbs, which is just about perfect for my large frame. What Weight Watchers and my sister did not know was that in order to tolerate the calorie restriction, I had gone back to using meth. So much easier to stick to a restrictive diet when you never feel hunger.

I met a good man during this time, and we got married in 1993. I was gorgeous at last, and at my lowest weight in years, 153 lbs, which lasted literally for one day, my wedding day. At least I have pics...

I quit using meth the day after the wedding and gained 80 lbs in the first 18 months of being married, not from being pregnant or anything, just going back to my binge-eating ways because being married was not as great as I thought it was going to be and the pressures had me spiraling into a depression.

At age 30 I went back to Weight Watchers, having become a lifetime member. I was not able to stick to the program and found myself binging even worse than before, ending up at 245 pounds.

In 1997 or so, phen-fen was a thing. I found a doctor who would give it to me, and I lost about 90 pounds in a year with it, but of course, I had to quit it when people started DYING from it…so I gained back all the 90 lbs and maybe more.

2000: ATKINS DIET! I CAN EAT A POUND OF BACON IF I WANT!!! I lost all the weight and felt great for 3 `1/2 years. I was 39 and went on a cruise and wore a two-piece swimsuit in public for the first time ever. I had been married for 10 years at this point, and my husband never cared if I was thin or fat, he only ever wanted a nice person for a wife, and I’ve always been able to do that for him. We had a great sex life and never used birth control, so I thought I couldn’t have a baby. I was okay with that because I had stepkids that I loved madly. We bought a Harley Davidson and I asked my husband to have a vasectomy, which he agreed to, but asked could we wait a year…

SURPRISE! Just after my 39th birthday I discovered I was pregnant and that threw my life into a tailspin. After deciding to go through with a “geriatric” pregnancy, I had to quit smoking and quit the low carb lifestyle and I almost immediately started having some complications. My back hurt terribly, and I started gaining weight almost exponentially. My hands stopped working due to carpal tunnel syndrome symptoms from fluid buildup, and I had to quit my food serving job, which added to the weight gain issue. I started the pregnancy at 165 pounds and on the day I gave birth to an 11lb 6oz boy by c-section, I weighed 273 lbs.

I kept most of that weight on for the three years that I was home raising my boy. Again, I went back to Weight Watchers, managing to stick with it without drugs for a year and getting down to about 175 lbs. I went back to work when the boy was old enough to start school, but unfortunately, I chose a dysfunctional workplace with an abusive boss. I stuck with it because the hours worked with my parenting needs, but my self-esteem again took a hit, which always adds to my binge eating problems. I gained weight back again, to about 230 lbs, before quitting that job.

I found another job in a place I really liked, very popular and busy with a fast-paced environment. It was tough on my body doing that job weighing as much as I did. After being there for a year or so, one strange day, I was at home, about to put a plate in the microwave that had some leftovers on it, an omelet and some hash browns. The hash browns somehow slipped off the plate onto the floor, and I took it as a sign and went back to a low carb diet again that very moment. I was successful in losing weight again, getting down to about 165 and staying there for a few years.

In 2017, I started having trouble with the manager at my workplace. I had refused to get involved in the multi-level-marketing essential oils cult that she had joined, plus she was a fervent supporter of the newest U.S. president, which inspired a viciousness in her that I hadn’t seen before. She started mocking me for my political views, even though I never discussed them at work (never share your facebook with your coworkers!) She took me off my cushy 8am-2pm shifts and assigned me to the opening shift, which started at 4:30 am and was far less lucrative. An inexperienced server was put on my former shift and given authority over my schedule, often cutting me from my shift after only working 5 hours or so and making less than half the tips I was accustomed to. This affected my family life and again, my fragile self-esteem. I started eating more and more junk food: biscuits and gravy, hash browns, French fries etc, and, though the weight gain was much slower than earlier backsliding, by late 2019 I was about 190 lbs. I finally quit that job and began trying to start my own business teaching my craft (mosaic art) to people.

I had some success, having students in my shop and workshops at local venues, plus I submitted a proposal and was approved to teach a class with our city’s Parks and Recreation department, which would have started March of 2020…

March of 2020 rolled around, and while we are watching the whole world shut down, I started feeling a bit sick with a slight fever and a headache. I thought it was psychosomatic because I felt better the next day. Then my husband started getting sick, and sicker and then he ended up in the hospital with Covid-19. He was there for 22 days, 13 of them on the ventilator. During that time, my son and I did not see his face for 12 days until a nurse set his phone up for video chat, and then it was just watching him on the ventilator. He came home a different man, rude, selfish, and very difficult to take care of and it was months of recovery. We are okay now, but I’ve been dealing with all the negativity by eating foods which I know make me fatter.

My sourdough game is on point, though…

So here I am today at age 56 weighing 235 pounds. I don’t have a bra that fits, and I don’t want to shop for them. All my pants are stretchy. I haven’t had sex in 6 months or more because I don’t feel sexy and because my back and hips hurt too much. Hubby seems to understand, but I know it’s not fair to him. To be honest, I’ve reached the stage in my life where I don’t care to be sexually attractive to anyone and I don’t care too much about not being pretty anymore, but the weight causes me a large amount of physical pain, especially in my lower back, and some days I can hardly walk. I’ve been to a specialist and I have some hope that an upcoming injection and cauterization will give me some relief, but I haven’t been able to work much at all in the last three months.

I’m considering trying intermittent fasting, and for the past three days have been able to enjoy eating within an 8-hour window, but I don’t know how to make it work for the long term. I’m also dealing with a family who is resistant to dietary changes. I know I must learn to just make the food that works for me and if they don’t want to eat it, they can feed their own damn selves, but I feel responsible for their health, too, and it’s hard to make a healthy meal and then see your husband eat a huge bowl of sugary cereal a couple of hours later.

If there is anyone else out there with a similar story, and I’m pretty sure there are at least a few of you, I would love to hear from you. I could also use some words of encouragement. Thanks for reading if you read all of this.

TLDR: I’ve lost and gained back 50+ pounds at least six times in my adult life and I’m about to start on my seventh weight loss “journey” and I’m just so tired of it all and I need encouragement from people who know how I feel.

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After a month of eating only fruit for breakfast, tomorrow I am going to indulge in FAT cannoli pancake

For the past 34 days, I have disciplined myself to only eat fruit for breakfast. Previously, I would usually just grab whatever was convenient (and typically high in calories and processed). After a conversation I had during a camping trip, I wanted to consume what the Earth naturally provided for me. The first week was hard but it got relatively easier after that. I also came to love eating my beautiful bowl of fruit outside; I love the peacefulness from this experience as well.

Any who, I am down 8 pounds and while I generally do not allow myself to be rewarded with food for weight loss...tomorrow I am going to start my Saturday by whipping up my favorite, most scrumptious, most sexy looking cannoli pancakes with ABSOLUTELY no guilt (: Cheers!

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Turns out my best motivator isn't self-esteem issues or cute dresses, it's these fucking cramps

The title sums it up pretty well. I'm a master procrastinator and let myself go during a depressive period around late 2019. My weight has steadily crept up since until I've reached the heaviest I've ever been. Because I've moved back home I no longer walk as often as I used to and I barely leave my room.

I'm writing this while cradling a hot water bottle in my lap, waiting for the ibuprofen to kick in. I'm not absolutely certain that weight loss helps with period cramps, but I do know that back when I walked 8000 steps daily in college, my periods were never this painful. So please take my small post of accountability here, fuelled by pure spite against my own uterus, and I'll check back in every month to see if I can get this pain to leave again.

My goals for the next month, when this week ends: 6000 steps daily goal, drink more water, avoid junk food, avoid caffeine at least 1 week before the next period. [SW: 170; GW: 150, 20F]

Apologies if this is a bit TMI, I just needed to get this out there to remind myself whenever I start slacking.

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