Down 47 lbs since start of pandemic--this is what I've learned

Weight loss is complicated. People say it's an easy cal in/cal out, but it's much more nuanced than that. I've found that weight loss, and getting healthier overall is as much a mental challenge--likely more so--than a physical one. I'm really thrilled with the progress I've made thus far, and I wanted to share with this group some of the key lessons I've learned with the hopes it may spark something for you:

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1. Ride the wave: This journey, like life, will have ups and downs. One week you're on top of the world because you've lost 3lbs, and then next, even though you've been on it, you're up 0.2 lbs and your world comes crashing down. I've only been successful when I've acknowledged the ups and downs of the journey, and stayed on the wave! One meal, one week, one month, won't break you if you commit to staying on the wave. Eventually you'll get where you're need to be.

2. Get your mind right: As mentioned, I think weight loss is so so connected to our mental states/patterns, trauma, etc. Make sure you're taking time to work through your mental state to ensure you're setting yourself up for success. Speaking with someone can be expensive, but even talking things out with a friend can do wonders.

3. Know what motivates you: I have a tracker up on my wall, and I get a check for everytime I work out. I get nothing else from this, but a check, and it's UNREAL how well this works for me. Again, I repeat, I get nothing for this check, but I do my hardest to get this check every-day and feel so good when I'm able to mark this off. For some people it might be photos, or cash prizes, etc. Spend some time thinking about what motivates you and be okay with whatever that happens to be.

4. That meal probably wasn't as bad as you think: Throughout this process, I've messed up. Duh. I would eat too much, of the wrong type of food, and think, "well, there goes my week." What I found is that when I just started over the next day, or the next meal, THAT's when I saw progress. See above, "ride the wave."

5. There is no end: This might sound bleak, especially for those who are eating no carbs, sugar, fats, etc. until they hit goal weight. I've lost 130 lbs, gained 140 lbs, and I am now down 47 lbs over the last 10 years, and one thing I've realized is that this journey is never over. The healthy changes you're making now, you have to be willing to do for the rest of your life to maintain the weight loss you've seen. Now when I try new tactics, I ask myself, "can I do this forever?" I would have saved myself a lot of heartache having learned this earlier.

I hope this helps some of you, and I wanted to thank all of those have been so inspirational to me.

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How I lost 35kg (77lbs) - hope this helps redditors who asked me how I did it.

As someone who has lost over 35kg ( 77lbs) in 6 months, this is what I have to say/share/know.

First thing that's really good here is that you have accepted the fact that you are out of shape and you know that you need to do something about it. This is really awesome and will motivate you to start your journey.

1. Thing is simple, you are losing your weight when you body burns more calories then you consume. (don't need to complicate things here, its simple as it sounds.)

• So you want to go here https://www.calculator.net/calorie-calculator.html, when you fill your info you will see approx number of how many calories you need daily, and you want to lower it by how much you feel its okay for your. I wouldn't suggest lowering more then 700 calories per day.
• At the beginning I would suggest you to eat anything you like except sweets. ( I calculated your numbers and you need approx 2600 calories/per day to maintain your weight). What you want to do is extract 700 so eat 1800-1900 calories per day and see how you fell. Note : eat everything even carbs but the only thing to avoid in the beginning is sweets. Get rid of them. Threw everything you have in your house, every candy just give it to someone or get rid of it. I want you to do this for 2 weeks and see how your body responds. If you are loosing weight we want to keep it this way. If your weigh loss is really slow we want go get rid of bread, only bread, you can eat carbs but get rid of BREAD.

1. TRAINING

• Training wise, you really don't have to do any training at all to lose weight. You can sit at home on couch and watch Netflix and you will lose weight if you follow STEP 1. But here is the thing. If you don't train you will have week body posture, your inside muscles will be week, you risk having extra skin etc...
• You don't need to do some killer training's, we want to keep it simple and classic. Classic movements you can do at home and it will take you 15 minutes to do it per day. Squats, Push-ups, crunches, jumping jacks... Since you don't train you can start by doing these movements every other day and at the beginning do as much as you feel comfortable at, and eventually increase your repetitions and duration over time.

1. Don't feel bad if you ate something you shouldn't have

• We all have days like this. First 3-6 days, depending on person are the hardest when starting a weight loss journey, but after that your body gets used to a new caloric input and feels okay with it, and you will feel normally after those 3-6 days have passed.
• In first 3-6 days just do it, there is nothing else to say, do, it's your body, you have to DO IT, nobody can do it instead of you, you didn't get those extra pounds just like that, you won't lose them just like that. Basically first 3-6 days you need to endure it.
• Lastly even if you ate something you shouldn't have don't be mad, its not over, nothing is going to happen, your weight loss won't restart, the only bad thing that can happen is you will feel little bloated if you ate more then you should have. Next day just continue your journey and enjoy it, you will be proud at the end, you will feel awesome, you will be the best version of yourself and you know that's something you wont.

1. MOTIVATION

• Motivation is hard. Motivation can be pain in the ass. But at the end of the day, motivation is inside your head and its the thing that helps you trough this process. Find motivation in stuff you like, find it in sports, girls, movies, other people, just whatever make you motivated do it, think about it, we are all different, we all have other goals, other motivations, find what motivates you and just thing about it, listen to some crazy music you like, watch an awesome movie, talk with girls, be confident and find motivation.

1. Extra tips that may help you in your journey

• Eat slow (chew the food, taste it, don't rush it)
• Drink plenty of water
• Eat more vegetables and fruits
• Take a good sleep every night so your body refills
• Walk - wherever you go walk, if it's close walk, if you go out walk, just walk, walk, walk)
• Enjoy it - think of this as an experience, not as something you need to do, enjoy the ride and do it at the pace that feels comfortable for you.

This is all I have to say Strangers.

But I will tell you what I know. I know that YOU CAN DO IT.

Take 2 mins, read this and do it, Both you and I know that you can, your family knows that you can, its all about what steps you will take to do it, and how important that is to you.

IMPORTANT

• Also stranger, if you have any more questions, you fell bad, sad, your stuck and don't know what to do next, feel free to contact me in private message at any time. I will be here for you and I will help you.

Stay safe <3

Peace out.

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Baby Steps, Right?

Mostly a lurker, comment sometime. When for some reason Reddit recommended this subreddit to me. (Granted I had been complaining about my weight so not too surprised). Mobile so unsure about the format stuff.

Any who. I (29F) decided that I need to start my weight loss journey. I’m 260lb and probably should be in the 140s. When I was a child, I had cancer and would have to take high dose steroids with my treatments, so the highest I’ve ever seen the scale was 300. Of course some of it came off after beating it. Then I developed gestational-turned-full-on diabetes after my first child 4 years ago. Family history fulllllll of medical issues that could be controlled if not entirely eliminated with good diet and regular exercise.

My two major problem areas is (1)my (self proclaimed) addiction to sodas and other high sugary drinks; and (2) lack of regular exercise. In terms of eating, it’s not wholeheartedly bad but definitely could be better. We eat mostly at home. But again, still could do better.

My short term goal right now is cut back on the drinks and try to go walking at least 2-3 days a week. At the moment, I don’t necessarily care about the numbers as much as I want to do better. But I also don’t have much motivation. I’m a mom to two small kids and their dad/my hubby and I am currently dealing with a lot of stress in my life, at home, at work, and some other internal battles. So even though I have my goal and the constant guilt/knowledge i need to do better, I don’t have the drive. I don’t know where or how to begin.

Basically, throwing myself out there because my regular support group is 4 years old and 1 year old and they don’t quite understand life either. So any good vibes and advice appreciated.

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Month weight loss progress

I am 18F and really let myself go during quarantine and being on antidepressants that made my appetite go up immensely. When I was younger I had an ED so I’ve been doing my weight loss journey without weighing myself but I know my ballpark weight is 200-215 ish. I started exercising and eating better about a month ago and I just took photos in the same bathing suit. There is definitely nothing drastic and it still fits but there’s a little progress in my lower stomach and waistline! I feel so good about myself I could cry. It’s not much and I don’t know the translation to pounds but the way I look is doing it for me right now.

I don’t talk about my weight with others because it makes me uncomfortable but I thought I could share here

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Weight loss trouble

For reference I am 5’4” and started at 193 lbs 24F. My body shape is extremely curvy/bottom heavy.

During quarantine, much like everyone, I gained about 20 pounds. I weighed about 170-173 lbs prior to quarantine then came out weighing 193 lbs at maximum. I’ve been working out every single day for 85 days, taking active rest days when my body needs them. I burn no less than 600 calories a day and workout no less than 30 minutes a day, but usually average more unless on an active rest day. I have tried tracking my calories but usually fall off the wagon by putting myself in a box like that, but I know I have been eating significantly less and better food choices than I did in quarantine and even prior to quarantine. This being said, I had not lost any weight in the 85 days of making these changes.

Due to the lack of weight loss despite the clear lifestyle change, I recently went to my doctor to seek help on what I could do or what needs to change. She prescribed me phentermine in order to boost my energy to give me better workouts and suppress my appetite to help curb my hunger and snacking so I don’t overeat. So far i’ve been able to get down to 188 lbs in 11 days, which I am very happy about, but I am looking for advice on how to keep myself in a downward trajectory or even just encouraging stories of people who have experienced similar issues in weight loss. My body looks visibly more toned and I have lost about 2 inches off my waist, an inch off my arms and an inch off my hips, so progress is being made but just not on the scale. Thanks in advance to anyone who chimes in!!

*sorry if the etiquette in this post is not reddit standard, it’s my first post and i am learning! :)

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Weight loss and rib pain?

HW:320 CW:270 Has anyone experiences rib pain, or other skeletal pain when losing a significant amount of weight?

Maybe it is totally unrelated, but I had seen it mentioned before and did not know how much validity there was to this. I have lost 50 lbs so far. I am doing IF and CICO, staying around 1500 cal a day. I have been having just random rib pain on both sides. I read that when you are losing a large amount fo weight that your ribs and skeleton actually have to adjust to the weight loss. I have seen a dr and they are not concerned about it. But I get so achey, just wondering if this is a common thing.

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6 Foods You Should Never Eat Before Bed

A good night’s sleep is just as important as a good diet and home exercise plan to help you lose weight. Many studies have found a link between lack of sleep and weight gain. One big reason: Your hormones—specifically the ones that regulate hunger. One study, for example, found that sleep-deprived people had higher levels of the appetite-boosting hormone ghrelin and lower levels of leptin, the hormone that tells you when you’re full. You know what happens when those two are out of balance.

Another reason: When you’re tired, your energy levels are likely to make the couch—and not the walking trail—look like the perfect place to be. In fact, a 2008 review study, published in the journal Obesity, found that sleep-deprived people spent more time watching TV than doing something active.

10 Ways Sleep Deprivation Affects Your Health

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Most sleep experts recommend that you maintain a consistent sleep routine: Go to bed and get up at the same time every day, even on the weekends; exercise regularly; get a good dose of sunshine (to set your internal clock); keep it low-key before you hit the hay, and avoid foods and beverages that can interfere with your eight hours. Here are six foods you should never eat before bed:

1. Anything with Caffeine

You know tea and coffee have this pick-me-up ingredient that can keep you awake at night, but did you know that chocolate and colas do, too? There are a few more sources that might surprise you that should be avoided before bed. For example, some non-cola sodas also have caffeine. One citrus-flavored brand has 41 milligrams per serving—about half the caffeine in a cup of coffee. Energy bars and drinks often rely on caffeine for their boost. And watch out for ice cream and yogurt, particularly those with coffee, mocha or “java,” which is just another word for coffee.

How to Cut Back on Soda

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2. Alcohol

A glass or two of wine may help you fall asleep, but it won’t be restful. According to the National Institute on Alcohol Abuse and Alcoholism, studies have consistently shown that having a drink or two within an hour of bedtime increases wakefulness during the second—and most important—half of the sleep cycle. You’re likely to wake up and not be able to get back to sleep readily, leaving you exhausted (and hungry) the next day. Although that glass might seem like a relaxing way to unwind, keep in mind why it should be avoided before bed.

3. Fatty Foods

There are three big reasons not to indulge in greasy burgers, fries, and full-fat ice cream during the day. You can guess the first—they’re unhealthy and fattening. But the other two relate to sleep. If you have acid reflux or even just suffer from occasional heartburn, fatty meals can wake you—painfully—many times a night. Fatty foods are harder to digest, so they’re in your digestive system longer, requiring more acid to break them down. Plus, they can contribute to weight gain by hurting your healthy diet and interfering with your sleep. Studies suggest that a high fat diet may decrease your sensitivity to orexin, a chemical that regulates the sleep-wake cycle. Rats on a high fat menu stopped responding effectively to orexin, decreased their physical activity, and gained weight. Add these foods to your list of things to avoid before bed for a better night’s rest.

How to Cut Back on Unhealthy Fats

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4. Spicy Foods

Of course, we all know that spicy foods can lead to indigestion and that can keep us up at night. But that’s only one way that evening enchilada can interfere with our ZZZs. One small study found that a spicy meal (the researchers doused it with Tabasco sauce and mustard) kept their subjects up at night possibly because it increased their body temperatures. A night-time drop in body temperature is suspected to be an essential trigger for sleep.

5. Citrus Fruits

Not only does the acid in citrus trigger heartburn, aromatherapists use the essential oils of citrus fruits as an energizer—not something you want right before bed.

5 Surprising Benefits of Spicy Food

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6. A Big Drink of Anything

Drinking even one glass of water before bed can get you up once—or more frequently—to urinate at night. But make sure you’re well hydrated during the day otherwise what might wake you up is a painful nighttime leg cramp, usually in the calf or feet, caused by dehydration. While hydration is beneficial, avoiding over drinking before bed can help ensure a better night’s sleep.

Looking for healthy late-night snack idea? Try this recipe for Late Night Chicken Taquitos! > Then check out these five things to do tonight to lose weight tomorrow and learn to sleep better tonight to lose weight tomorrow, two excellent articles to help you learn how to lose fat.

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