Weight loss advice for someone working from home

So, in a nutshell- over the course of lockdown I put up about 40lbs. Where I’m living our lockdown has gone on for about a year and counting. Before that I used to be relatively fit, I would walk everywhere and often rack up 12km in steps daily. I would also workout and eat well. I still do eat well but because I’m now working from home and living in an area that’s pretty dangerous to walk (winding country roads with no foot path) my weight has slowly escalated. My mental health hasn’t been great either, forced to live back with my parents and doing a mundane job at home has given me no motivation to get off my ass- but- I recently found out Ill be able to move back to where I used to live with new opportunities and I have a lot of motivation to get back to myself- but there’s still an issue of how. Gyms are still closed and as I said- I don’t really have much opportunities to get out for a walk/jog. I have a couple of weights at home, a resistance band and recently I bought a skipping rope in hopes of being able to do some home workouts. I’m hoping I can drop as close to 40 lbs in the next 4 months before I move but doing it from home seems like a far off dream. If anyone’s been in a similar situation and managed to lose a lot of weight from home I would love to hear how you did/ any tips and tricks/ good YouTube vids etc?thank you thank you

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Gained 200 grams after two days of dieting? Should I fast?

Just to clarify, I’m not freaking out after only two days of diet, this is my fourth week of consistent dieting. Weight loss is successful so far, from 68.5 to 65.1, and visible as well.

I used to have a bingeing problem that I was able to keep in check for two weeks, but on the third, last Sunday, I went to someone’s birthday and you can guess what happens next. 2600 cals in a day with a tiny maintenance of 1700. The morning before the disaster, I weighed 65.1kg.

I didn’t want to lose my progress so although I was not able to fast, I ate 490 cals on Monday and 350 cals yesterday. Since I know it’s not sustainable or healthy long term, I was planning on going back to my normal diet today, but I weigh myself this morning expecting to weigh the same I did before my binge and uh... 65.3kg? Even though my definition of morning is 11am?

Is it really just water weight or is there something else? I did have a lot of salt yesterday but I doubt that’s enough to make me retain so much. In your opinion, can I go back to normal eating or do I stay under 500 cals for a third day? I normally don’t go this low, as a tall/muscly girl it’s really not for me. But well, I currently stay at home all day, so I can take it if I must.

If you need more info on my diet, it depends on the day but it’s mostly roasted vegetables. In the past two days, I had roasted potatoes/onions and boiled eggs, and that’s it. Weighed everything and did some sports, so you can be sure this isn’t a calculus error or something.

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Weight Loss advice that helped me lose over 100 pounds

I made a...very popular post the other day here about the weight loss benefits for men's sexuality. I'm sure women's sexuality benefits just as much. I wanted to write what I learned from my weight loss. This was 2 years in the making and a series of trial and error. Mind, what works for me may not work for you.

I fast between 8 pm and 12 pm every day. In the morning I drink black coffee. Between 8 and 12 I do not eat anything. This includes sugar or milk in my coffee as those break the fast. Let's call it skipping breakfast.

I have limited my consumption of meat products to once a day. I rarely buy meat to be cooked at home now. I still eat meat, but it's not something I regularly buy at a grocery store and if I do eat meat it's often at a restaurant. As someone that mostly cooks (this is what you should be doing if you want to lose weight) this limits my options. So every day I eat a lot of fruits and vegetables. I eat a whole avocado daily, often add an entire tomato and throw some kosher salt on it. I make lots of vegetable stir fry and curries. I save a lot - A LOT - of money on food this way.

I highly suggest buying smaller eating plates as well. My main plate is a small salad saucer. I fit all of my food on that one plate. Often, when I'm eating curry, I load a bowl with rice and dump the curry on it.

I never eat food while browsing my phone or watching tv or something now. Food is food time. Relish it. Every time I eat food I'm systematically breaking down what I made, how I can improve it, areas where I fucked up. This has made me a better cook but more importantly it makes food time into food time so I can be in the moment. Food is to be savored but not abused. Furthermore, by concentrating on what you're eating you'll eat more slowly and know when you get full more readily.

Fuck dessert. Or rather, from now on, try to treat fruit as dessert. For one, fruit is delicious as shit. I'm spoiled as I'm in NYC and can walk to a fruit stand or store 1 minute away and have a nice easy dessert. Get high and eat a good mango. Eat some kiwi. That stuff helps with mood, anxiety, and depression.

Finally, incorporate exercise into your daily life. I'm not talking about going to the gym and doing cardio. I'm talking about finding ways to get active without trying. I am very, very spoiled but, essentially, I fucking hate cars. I hate driving. So I moved to New York. I haven't driven in months. My feet are my transportation. I can pick up 10k, 15k, 20k steps in a day easily without trying and I do not have a gym membership. I'm just going about life. Find a way to achieve this and incorporate more walking into your lifestyle. This doesn't mean don't go to the gym. It's a way to be more active in your lifestyle period without considering it "working out". Because if you consider it "working out" then you might not even do it or might not have motivation to do it. This is a nice fall back plan. Essentially, it allows you to be active even when you're not being "active". You dig? So when you have a lazy week you're still doing something. if you like going to the store and it's maybe a mile away, rather than driving there, start walking instead.

Drink lots of water. Lots. I don't drink 8 glasses a day and apparently, according to research that might be too much. But I got one of those big Ello water bottles and drink water or tea. I fill it up twice a day and I'm plenty hydrated.

Through discipline and combining all, or some, of these things you will completely change your relationship with food. At the same time I eat anything I want to. I also do not track calories at all at this point (although I highly suggest researching early on so you have an overall idea of how CICO works and the average calories of what foods you eat). I eat a burger once a week at my bodega on my block corner. The other day I ate ramen. I eat a slice of pizza weekly (hello New York). I eat rice almost daily. My roommates are Asian and we go through a fuck ton of rice and they're both skinny. Fuck rules about this and that. Find what works for you. Eat what you want, but learn to limit and learn moderation. Smaller plates, fasting, and dedicating time to what's on your plate will help achieve this.

All of this has helped me lose over 100 lb.

My method was the combination of many methods mostly inspired by people outside of the USA. America is so borked in terms of our relationship with food that we've come up with fad diets that have no long term sustainability. Americans teach junk science crap about how bread is bad and rice is bad and how this is unhealthy and that's going to kill you. Look outside America for tips, particularly France and Japan. Americans diet advice is to be taken with a grain of salt (ha!). Why listen to the fattest people to begin with? Clearly we're doing something wrong.

1. Why Japanese Are So Thin
2. Why Japanese Are So Thin 2
3. If Bread is so Bad, Why Are The French People So Thin?
4. HOW FRENCH WOMEN DON'T GET FAT
5. Eating With SMALLER PLATES - Trick to Lose Weight?
6. The Benefits of Walking

God speed and diet for your dong, guys.

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My Body Controlling My Life (weight loss problem)

Just thought I'd share my lack of confidence due to being the FATTT kid growing up lol.

I grew up being the fattest kid in elementary (top 3 all time lol). I got made fun of by everyone, regular fat kid pity story.

Around 14 years old I got really into basketball - I'd play everyday, just working on my game and as a byproduct, I was losing weight at a rapid pace. After the dramatic weight loss my whole body was damaged. I had loose skin, skinny in all the areas except for my fat legs. My body looked weird/disgusting and I came to the realization that no way I'd take my shirt off in public, or go streaking butt naked lol.

Present time: I'm 29yrs old and my body sadly controls my life. I describe myself as a healthy'ish/fit person inside a oddly shaped beefy body. Being self conscious about my body has cost me going to social events, wearing nice shirts (instead of hoodies all the time lol), etc. etc. I've even turned down ladies cause I rather not deal with them seeing my body. And when I have hooked up I kept my shirt on, kinda pathetic ha.

I've been planning on getting a tummy tuck for years but I'm too much of a workaholic. I feel like that will be the only hope to change my life around... we'll see.

Anyways, what's going on with the Lakers, am I right!?

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In need of an accurate figure as to how many calories I should be consuming

I’ve decided to recalculate my TDEE, it’s been a while since I used one of the calculators and have lost a bit of weight since the last time I used one. I’m currently consuming on average 2000 calories a day, have lost a total of 46lbs. I find myself becoming very hungry at the moment especially with the exercise I’m doing.

The last month or two have been a bit back and forth, I’m still staying on track 90% of the time, but I got really sick earlier this year with a viral infection, and once I recovered I found it really hard to get back into the gym, so I had a break for a bit, whilst still sticking pretty well to my diet.

I’ve started back at the gym again 5 days a week and I feel really good about it, since I’m moving more again I’m obviously burning more calories. I’m starting to think that with a combination of my height, weight, and exercise routine, that I’m really not eating enough calories. I’m not in this for a quick fix, I’ve been on this weight loss journey for a long time now, so I don’t mind if I need to up my calories but still remain in a deficit, even if it slows my weight loss, if it’s better overall for my health then that’s what’s most important.

What I’m really trying to find out is the right amount of calories I should eat whilst still remaining in a deficit. I’m 6’2”, 255lbs, 23 yrs old and a male. I exercise with a mix of weights and cardio on Monday - Friday. On average, the TDEE calculators are telling me I should be eating a lot more than I am now. It says my maintenance calories are roughly 3500, and should eat at about 500 below this. So about 3000.

I just want to make sure that this is correct, it sounds too good to be true that I’d be able to up my calories to around 3000 and still remain in deficit. Would 2500 be more realistic? I’m not sure, any advice on how many calories I should eat per day would be of great help.

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Day 1? Starting your weight loss journey on Wednesday, 12 May 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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My first milestone: 25% towards my goal

I can't really share this with people IRL because I did have anorexia many years ago and people tend to freak out on me when I tell them I'm trying to lose weight even though I reached the overweight category for my BMI, almost obese.

I put off even trying to lose weight for years because of my ED history, I was so worried. I had maintained 58kgs/127lbs at 5"5 after recovery and feel I look great at that weight. However, stress eating/emotional eating due to chronic pain and fatigue really messed me up; I gained 19kgs over three years and started losing at 77kgs.

Today I am 72.5kgs! Never in my life have I lost weight in the healthy way. I have dropped a lot before but always at the expense of my mental and physical health. Not this time!

I feel like a different person. Even though I've only lost 4.5kgs so far, I am so much more confident. I train with a personal trainer twice a week, try to walk everywhere, play Just Dance and I am planning on adding a couple more gym days. I just wanted to share what has really helped me stick to this after years of terrible habits and a lot of shame.

I'm eating delicious food! In the past when I dieted, I ate...bad food. Or I ate 800 calories of white bread and jam and nothing else. Yes...it was terrible. Other times I would only ever filil up on fruit and vegetables...also awful. This time part of my weight loss has been a cooking adventure! I've made butterbean mash instead of potato to add protein, I made so many dals and curries. I stew fresh fruit every week to eat with porridge and seeds for breakfast, it is so delicious! I swapped my regular milk coffee to almond milk. I have barista made every day, it's my luxury and I savour it every time. I haven't even avoided oils and fats, in fact, I use them liberally. As I'm vegetarian, my main meals are often lentils, beans, or chickpeas + vegetables. But rather than steaming them, I make delicious creamy curries. I use coconut milk. If I was choosing food based on calories alone, I'd never eat coconut milk. But all of my cooking is so low fat and fresh, I feel like coconut milk and lots of oil to saute my veg is ok. While I'm restricting my calories to around 1300, I am not avoiding any foods, just trying to make sustainable and healthy choices. I don't feel deprived at all, because each meal still tastes good and not like 'diet food'

How did I never realise that the best diet is one I can keep up? I used to punish myself so much, it was a horrible process. Not this time. I go over my limit surprisingly often by 100 or so calories. But I'm active every day, and I don't factor in calories used in exercise. The main thing is if I feel ravenous (especially as the weather is cooling down where I live) I let myself eat more. I don't beat myself up about it. I just think...well it's ok to eat a bit more today cause it's what my body wants. And it's...working O_O?! I never considered just sticking to something reasonable. I can't believe how different my experience is.

Seeing a psychologist helped more than seeing a dietitian (This is my #1 recommendation)The dietitian was helpful, she gave me confidence. But the thing is, I mostly knew what to do in theory. Therapy is what really changed my approach and life regarding weight loss. I didn't even talk about weight loss to the psychologist, I talked about my choices, handling stress, not being too hard on myself, accepting bad days, accepting the pain and fatigue I feel. Overall I am so much less stressed and so much more forgiving of myself. I can also be more flexible with my thinking. I'm so surprised that a psychologist helped me so much on a weight loss journey without ever mentioning weight. It's something I really recommend! I did a particular kind of therapy called Acceptance and Commitment Therapy, I recommend it highly. To me, this is so perfect for a weight loss journey.

It is incredible that I put myself through hell for a decade. Sometimes just starving, sometimes exercising for 4 horrible hours a day while starving...and now I am losing weight and having a positive amazing experience. Even though I'm still a few kgs overweight, I feel so much more confident. I hold my head high, I don't look in the mirror and hurl insults at myself. I feel powerful at the gym even though I'm a total weakling. The process is just...enjoyable.

I even got through a 10 day stall on the scale by eating way more carbs for a couple of days, as I heard it may help me 'whoosh'. It did! I would never have been flexible enough to dare trying that previously.

Anyway if you read this far, thanks. I know my weight loss isn't too impressive a number but given my history, I'm chuffed. Thanks to r/loseit you have helped me so much. I read every day for motivation and inspiration.

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