I really need to get back on track. Please help me.

Hey. I started my journey mid October. The 17th to be exact. I remember how it happened. Literally the day before, my mum told me about my cousin that lost weight. I got motivated and in like sure. So starting from then, I made it from 93.7kg to 79.8 in December.

Here's the thing. I got Covid. I lost myself there and I wasn't back on cico or any calorie deficit. I was sick. And later it was really hard to get back on it. I keep telling myself. "I'll start today or tomorrow" that never happened.

Here we are now. I'm back to being at a weight that fluctuated from 83.7kg to 85kg. I've gained back like 5kg. My belly wasn't as protruding at my lowest. It still definitely was protruding and I was fat. But now I'm back to looking like my other previous photos.

people still notice and compliment me at my weight loss.

I have some clothes that were quite fitting to be more lose now. I also had a very tight t shirt. That shirt went very lose and now it doesn't fit like before at my lowest. Thats what's making me feel bad the most

What also makes me feel worse is that Thai gained weight and its stationary for almost 5 months. When I could've been down an extra 10- 15 kg. And seeing so many people on this sub makes me feel worse.

Please, I need help.

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Day 1? Starting your weight loss journey on Tuesday, 18 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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Update: Second doctor visit after committing to weight loss in January.

Hey everyone! I would like to start off by thanking everyone who posts to this subreddit with their own interesting stories that keep me motivated :)

Okay, on to the second visit. I Stopped by for my 3 month check up and once again the doctor was very pleased that I've lost another 30+ lbs since last time. The only test I had done this time was my A1C and it was down to 6.2 which is phenomenal when only half a year ago it was above 10.

Non doctor related things. HOLY HELL has it been hard to push through the moments where I want to give up. I'll hit a plateau and sit at it for weeks which sucks, but then suddenly my weight will drop off a cliff. That is the moment I wait for. That is always a relief.

I haven't been sticking to my diet as well as I want to be and that's okay. I keep reminding myself that. I'm doing great but I feel guilt because I'm not doing my absolute best. I want to hold myself to a higher standard. It takes a mental toll every single time I go over my limit. It occupies my mind every second of every day.

I'll end this one off with something I noticed a few days ago that i was really pleased with. Some slight face Gains. It's Kinda cool to start to see that I actually have a jaw.

https://imgur.com/a/62dXFOQ

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First post, let’s try this weight loss thing again.

Hey everyone! I just made this account to keep separate from my main and help myself keep track of my weight loss journey.

Some background. I’ve been up and down on the scale my entire life. I’m 5’9 female, and at my heaviest I was around 275lbs. After having a slight health scare, I went vegan and was down to 220lbs without trying too hard. After a breakup a few years back, I got super in shape and was down to my lowest weight of 195lbs. Ever since COVID, I slowly started to gain some weight back, and now I’m currently hovering at about 225lbs. I’ve been bouncing up and down 5lbs since January of this year.

I consider myself to be an active person. I walk my dog at least twice a day, run a few times a week, and hiking is a big hobby of mine. However, I have a poor relationship with food and I’m a big emotional eater and snacker.

I’m trying to get down at least 15lbs by October (when I’m getting married). I’m hoping to build some consistent exercise into my weekly routines and curb my carb snacking. I have a lovely fiancé who is so supportive and loves me the way I am- but is also motivating me to lose this weight.

This week my goal is to run 3 miles at least 3 times (did 1/3 this morning) and do at least 3 video workouts! I’m also replacing my typical snack at work with some fruit or veggies.

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I reduced my junk food consumption and lost weight without counting calories!

Hey! I'm 20F, 5'6" and I've maintained my weight at 142~143 lbs for a long time after dropping from 160 lbs in high school. While I would have liked to lose a few pounds since, my brief attempts failed, honestly because of a lack of motivation. As an adult I've more or less eaten what I wanted to while not paying too much attention to the scale. I don't eat much meat for environmental reasons.

I ate a lot of junk food though - I estimate that in the past month, around half of my calories came from junk food! I tend to cook healthy meals but I think my meals were too small, causing me to compensate with chips and pastries. I have a big appetite and eat a lot, but I'm very active.

It's only recently that I recognized that I had a problem and that my junk food consumption couldn't be good for me. So, for the past week, I made the conscious decision to eat less junk food. I have a sweet tooth so I stocked up on sweet potatoes and fruits to satisfy it. I ate bigger healthy meals. I probably ate half the amount of junk I had been eating, while otherwise eating whatever I wanted to. I'm hoping to slowly get to a point where I eat junk food almost exclusively for social occasions (with the occasional treat)! Cutting it out entirely would probably be unsustainable for me.

I decided to weigh myself this morning and I weighed in at 139 pounds (compared to ~142 the week before). I realize that most of the 3 lbs I lost was probably water weight, but this was surprising to see! I think this is the lowest weight I've been since I was 12. I find calorie counting, IF, low carb, and other methods of weight loss to be unpleasantly restrictive, so I'm excited that I can lose weight through simply eating less junk food!

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Update: 20 lbs lost

34F 6’1” SW 205 CW 185 GW 154

I posted here a while back celebrating my first 10 lbs lost and got a lot of support and advice, so I’m coming back with an update: 52 days of calorie counting in and I have now lost 20 lbs total and am 31 lbs away from my goal.

While the first few weeks were very hard I soon got used to 1900 calories and on some days found myself eating 1600 or 1500 calories and not feeling the need to eat anymore. I’m still running every few days for exercise and have started planking every day to start to develop some upper body strength and tone my middle. My next step is going to be buying weights for my arms.

Some people suggested looking at the before and after pictures from my last post that I really didn’t need to lose that much weight so I’m posting NSFW pics this time because my height makes me look thinner than I am in clothes.

https://imgur.com/a/5QVgmn7

I may end up changing my goal weight from 154 lbs to 164 lbs if I can develop some muscle and look more toned. I think a lean strong appearance appeals to me more now that I am older than the waifish model look I coveted in the past.

Something I did which helped me a lot was start a private Instagram account just for myself where I posted a picture or two related to my weight loss journey every day: my meals, a screenshot of my running stats, or photos of myself from different angles.

I noticed my relationship with food has changed, as for instance on Mother’s Day I overate for the first time in a long time at the family gathering, and realised I didn’t enjoy doing that at all and should reconsider why I had been doing it like it was just expected of me at parties and gatherings my whole life. I find that I don’t crave foods or eat my feelings like I used to. Also, some days I ate too little when I didn’t see my weight drop for a few days, and ended up feeling weak and depressed, so decided I would not do that either and honor my body. However I still drink too much and unfortunately have been smoking more since I started dieting (used to smoke a couple cigarettes a day, am now at like 10). I’m an anxious and emotional person and I seem to try to remedy that with whatever substance is available. It’s actually got me thinking of going back to therapy. Definitely need to address the smoking thing soon as I do NOT want to be smoking that much.

So that’s it guys! Hopefully by my next post I’ll have reached my goal weight and be more toned! Much love and strength to everyone on this journey!

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Let's get down to business

To defeat, the buns!

No but seriously, it's time I started taking my weight loss journey seriously. I'm writing this post to record my journey to this point and plan going forward.

I've been overweight since I was a teenager. Not massively, and I carried it well. I was active, into weightlifting at uni and kickboxing and cycling... you get the idea. I would often win bets where people couldnt guess my weight because I was much heavier than I looked.

But then adult life happened and depression (now treated and gone) and general laziness and over the past few years I put on weight. I looked about 60kg, but was 70kg. Then I looked 70kg, but was 80kg. Now I look 80kg and am 90kg. (I'm definitely not as muscular now, but I'm still only a UK size 14/16 165cm 25F, which isnt too bad for being about 30kg overweight)

I've told myself every excuse in the book. "Its muscle, so BMI isnt accurate." "I'm a dense person." " I carry a lot of water weight." "It's not affecting me."

Time to cut the crap. It's fat. I'm fat. And it is affecting me. I'm not as confident as I could be. I'm not as active as I used to be, mostly because exercise isnt fun when you're lugging around 30kg extra. And its foolish to think this isnt going to affect my health if I dont sort it out.

This year has been the year of changes. First, I tackled quitting alcohol. Next, it was weed. Now, it's time to get diet and exercise on point.

In 2020, I lost and gained the same 5kg about 4 times. I'm not going to lie, it was largely due to substance use derailing my diet as alcohol is calories calories calories and weed makes me eat pizza like theres no tomorrow. As I've quit both, I havent been trying to control what I eat because if eating 5 biscuits with my tea keeps me sober, 5 biscuits I will happily have.

But I'm feeling more stable in my sobriety now, and I feel I can let go of the food supports in favour of other self soothing methods. So here is the plan:

• I finished a 48hr water fast last night. Not because I want to lose weight that way, it is obviously not sustainable, which I know fully well because I have done several long (7-10day) fasts in the past. It was to re-acquaint myself with how my body responds to hunger and highlight the mental ties I have to food. I now feel strong and empowered to observe them and eat only when and what I really want to.

• I am going to eat two meals a day (as I usually do). Breakfast doesn't sit well for me and I usually fast from 8pm to 1pm with just some milky coffee before noon.

• I'm going to focus on cutting down carbs. I'm not going keto. You can claw fruit out of my cold dead hands. But processed carbs? Get outta here, I'm not having them. Unprocessed carbs like potatoes and rice are going to be in severe moderation, maybe only once a or twice a week.

Side note: I read about a study in the 40s where a doctor tested prisoners to see how many extra calories he could get them to eat each day of either carbs or fat (cause ethics werent invented til 1970). He could easily get them to eat 3000 extra calories of carbs but it was a herculean effort to get them to eat just 700cal of extra fat. Food for thought, no pun intended.

• Unprocessed is the name of the game. If it comes in a packet, it can stay in a packet. I'm lucky that I live somewhere where we usually eat homegrown fruit and veg and locally sourced meats. The only processed things i eat are snacks (ramen noodles, biscuits, crisps, etc.) Instead, we have homemade dried fruit, walnuts, pecans, and yogurt (also homemade). These will be the snacks between meals if I cannot last with a cup of tea.

• Portion sizes will be reduced. I'm not going to count calories. I hate it. I either get obsessive or forget entirely. The main meals we have are pretty healthy, so I'm just going to eat off smaller plates and bowls and really focus on listening to my body as it becomes satisfied.

• The table is not laid without a glass of water. Sipping water while I eat will help me eat more slowly and be more mindful.

• I'm going to start exercising only as much as is fun. I'm out of shape. I cant do the workouts I used to. Not yet. So I'm just going to do what I enjoy, because that way I'll feel pumped to do it again tomorrow. And if I take a rest day, I take one, because exercise will get easier as i lose weight via diet.

• Lastly, I'm not going to beat myself up for failing. If I slip up, the most helpful thing I can do is forgive myself and move right along. Self hatred is how mistakes turn into binges that can last weeks and put me back to square one. I know this from getting sober. I can do this with regard to food.

So yeah, that is my plan. I'm not going to run the numbers as to how many calories I'm going to eat or how quickly I want to lose the weight. I've done that in the past and all it does is give me a measuring stick to fall short on. Maybe that's not a good idea, but I'm going to give the above plan a try for a month or so and then iterate and make adjustments.

Thank you so much if you made it through my ramble. I would so appreciate hearing from anyone who was in a similar position or has feedback about any glaring problems in the above. Thank you again for your time.

Here is to day 1!

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