Thursday, May 27, 2021

Excited yet concerned.

M24 SW 366, CW 322, GW 190. So I Started getting serious in the middle of March and I appreciate reddit for always being honest yet encouraging when I post or have questions. I feel like I have been absolutely shredding my weight in the past month. I am down 6 LBS in just a week. I know at first weight loss comes fast due to water weight but I'm a ways in and I am losing a lot relatively fast. I know healthy weight loss is 1-2 LBS a week, but at my size is 6 LBS still unhealthy? I workout 4-5 times a week and I'm eating around 1500 and I feel satiated throughout the day. I know it will slow down eventually just not sure if I should be cautious being this far in and losing as much as I am. Also I'm happy I am almost to 300 which I haven't seen in like 5 years!

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Weight loss starts… NOW

Hello,

Firstly - apologies if this is against the rules etc (I read the rules, couldn’t see it was but still)

I found out the other day my wife is pregnant and it’s triggered something in my brain that I’ve wanted to be triggered most of my life.

I’ve always been ‘heavy’ and always tried to lose weight even from around 14/15, but never actually did it and stuck with it.

But finding out I’m about to be a father has made me realise I need to lose it and be healthy for my family and for myself. I’m determined and I have to do this.

I’m posting here so I can use it as further determination, I’ve told a bunch of folks it’s happening and I’ll be letting my family, my unborn child and myself down if I don’t so feel free to add a !remind tag or whatever it is I’ll post an update in around 9 months!

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[Century Club] May 27, 2021 - Have you lost or need to lose 100 lbs or more? Here’s a thread just for you!

I have often welcomed those who have lost 100+ lbs (~ 50 kg , ~7 stone) to “the club” and joked that club meetings were on Thursdays. I recently suggested that we try out having a regular weekly thread to talk about issues that are particular to those who have lost 100+ lbs, those who are well on their way and those who are just at the beginning of a journey this big.

Welcome back to the Century Club! Each week I will provide a topic of the day that has been on my mind or inspired by previous posts. However you are free to talk about any topics you think might be relevant to current and prospective club members.

Previous Topics: Years! - Fun! - Rhythms - How strict? - Relationships - Loose Skin Redux - Multiple Centuries - April Fools! - What didn't work? - Milestones - Seasonal changes - Is it worth it? - Surprising Food Facts - Mistakes were made - Time to Vent - Relief Valves - Seeing Objectively - Tips you hate - Fear and Self-Loathing - Starting - 2020 recap


Activity

We haven't covered this particular aspect quite this explicitly in the Century Club in quite a while so here goes...

We should all be aware that BMR (determined largely by your body's size) and limiting calorie intake are by far the largest components of long term weight loss. It's far, far easier to not eat 100 kcal than it is to burn that same amount of calories via activity.

One way to place that in context is that even athletes whose job it is to do heavy workouts for hours a day will not usually double their calorie output through all of that effort. The largest multipliers in most TDEE calculators go to 1.9x BMR.

for the vast majority of us, basic daily activity will add 20% of our BMR and deliberate exercise may add another 20-40% on top of that. (Multipliers are 1.2 for sedentary, 1.375-1.55 for light and moderate exercise.)

I've gauged my own activity level to be just about "moderate activity" when I exercise 6 days out of 7 for about an hour a day. I've also estimated that activity was directly responsible for approximately 20% of my average weight loss throughout my journey. I planned a 1 lb/week loss based on diet alone and achieved an average weight loss rate of about 1.2 lbs/week because of activity and only eating back a portion of my activity calories.

This comes to mind for me as I hit a mini-milestone of sorts yesterday. A 14 day >10K step streak. That has been elusive while the weather was cold/wet and I usually take at least one day off a week, but I've been consistent about staying just a bit more active recently. I also hit a larger milestone of 1200 days of food logged in MFP. Guess which I credit more with my weight management successes?

So for me, activity plays several roles. 1) It help keeps me sane, there's something about a 45-60 minute run or walk that just helps settle my mind and that helps me focus on work and yes also what I eat 2) It lets me eat a bit more - on some days I probably eat slightly more calories than I did when I was fat.

Most of my activity calories burned are from running/walking/hiking. I don't particularly enjoy strength training, even though I know logically that building more muscle would help my performance and also help slightly increase my BMR.

Note that I'm categorizing it as activity rather than "exercise". My running is exercise, but when I take a walk to go to the dentist as I did yesterday, that's just activity and both serve a similar purpose.

So what about you Centurion? What's the role of activity for you? What do you do and why do you do it? How do you keep it sustainable/enjoyable/automatic....

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8 Camping Trip Tips for a Safe and Healthy Outdoor Adventure

The COVID-19 pandemic has led to a surge in RV purchases, rentals1 and participation in all forms of camping2 which, as vacations go, can be the ultimate in social distancing.

Many people who now call themselves “campers” took their first camping trip in 2020, according to the North American Camping report, an annual survey of camping activity sponsored by Kampgrounds of America (KOA).3

It makes sense. The Centers for Disease Control and Prevention considers camping a “low risk” activity, as long as you stay six feet away from people you don’t live with and wear a mask when around others.4

Plus, being in the outdoors is good for your mental health, which has probably taken a beating during these anxiety-provoking months.

Heading to the campground this Memorial Day weekend? Camping can be a relaxing way to vacation—or it can be a total nightmare. To keep it relaxing, follow these few simple tips.

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1. Find the perfect place to go.

a person looking out of a tent, with a view of a lake, forest, and mountains

If you’re new to camping, experts recommend that you stay close to home or, at least, close to civilization. You want to be near home or help if an emergency arises.5 Many state and national parks offer campsites, many for free, though you may need to reserve in advance (in some places, well in advance). You can locate more than 100,000 of them at Recreation.gov which has a handy trip builder that can locate campsites based on your wants and needs and then book it for you.6

Trying to stay away from the crowds? Look into “dispersed camping.” You’ll be less likely to run into other people, though you may not have access to amenities like toilets and showers, according to the Sierra Club.7

Another website, Ultimate Campgrounds, offers a handy phone app that will get you to thousands of public campsites in the US and Canada.8 You can also find private campsites with many amenities through KOA that offer a variety of options, from tent sites to teepees, Airstreams, cabins and spots to park your camper. Just be aware that you won’t be alone.9

Think of Campspot10 and Hipcamp11 as the Airbnb of camping. These campsites go for a fee but if you hanker to camp in a yurt, a treehouse, or a resort, there are plenty to choose from, including many near national parks.

2. Draw up a camping checklist.

a tent and camping supplies in a natural park

Don’t forget to make your camping list (and check it twice)! Make sure you have all the essentials, particularly if you won’t be near a store. REI Co-p12 provides a comprehensive camping list that you can use to ensure you’re well prepared. Here are some must-have items you’ll need:

  • Tent
  • Sleeping bags and pads
  • Flashlights, lanterns or headlamps with loads of batteries
  • Chairs
  • Stove and fuel or grill
  • Matches or Firestarter
  • Kitchen utensils (such as frying pan, forks, knives, spoons, plates, bottle opener, cups, etc.)
  • Cleaning products
  • Toilet paper
  • Wipes
  • Hand sanitizer
  • Toiletries
  • Medications
  • Sunscreen
  • Sunglasses
  • Insect repellent and bug spray
  • Cellphone and car charger

Bring along a first aid kit that contains, among other things, a variety of bandages, antibacterial ointment, antiseptic wipes, antihistamines, pain relievers, insect sting treatment, diarrhea medicine, antacids, eye drops, aspirin, an EPI pen for serious allergic reactions and a heat-reflecting blanket.13

3. Make it easy and comfy.

two tents in a remote location facing a lake and mountains

“Roughing” it? If you’re in the market for a tent, pick one that’s easy to set up and opt for one that might be a little bigger than you think you need so everyone feels more comfortable.

7 Easy Tips for Natural Stress Relief

Read More

4. Do a test-run.

an RV parked in a natural park

Try out your camping safety gear—including the tent and sleeping bags—before you set off for the wilderness (or even your local park). You don’t want any surprises, like a leaky roof, a propane stove that sputters and dies, or a lantern that doesn’t light when you’re far from home.

5. Prepare for all kinds of weather.

a man and a woman on a camping trip

Bring clothing for wet, cold, hot and dry. Depending on where you camp, you could experience it all. Most important: Listen to weather reports! If a big storm is on the way, you may want to change your plans.

Make sure you have appropriate footwear if you’re going hiking (and don’t break it in on your first trail!).

6. Make sure you have plenty of water.

a water bottle set on an outdoor dining table

You don’t want to get dehydrated in the wilderness. It can be deadly. If you’re backpacking, water can be heavy to carry (16 ounces is more than a pound), so stay in areas where there is clean water available. Many campsites have water fountains where you can refill water bottles. Keep plenty of fresh water in your cooler, car or RV.14

You can also carry water purifiers or filters with you to use with local water (such as a lake or stream). Talk to a camping expert about which one is right for you and how to use it.15

How to Know if You’re Dehydrated

Read More

7. Buy a cooler with extra insulation.

a camping cooler filled with fresh fruits, vegetables and meats

Coolers with double insulation cost a bit more but they’ll keep your perishables colder longer. Opt for one with wheels—so much easier to tote! Layer your food and camping meals in the cooler with ice packs on the bottom, where you’ll also have drinks such as milk or juice. At the middle level pack other perishable items such as meat and cheese. At the top, place produce, eggs, bread and something like pre-cooked whole wheat pasta for quick camping meals.16

8. Plan ahead for meals.

Nutrisystem harvest grain bowl meal against a red background

Yes, you can stay on your diet while you’re camping. Figure out how much food you’ll need for the number of days you’ll be camping. Nutrisystem makes it easy. Look for breakfast, lunch and dinner entrees that aren’t frozen. They’re as easy to make on a camp stove as prepackaged foods designed for camping and hiking and (in most cases cheaper).

There’s Mac and Cheese with Turkey Sausage, BBQ Seasoned Chicken, Hearty Beef Stew, Harvest Grain Bowl and many others that pack easy and cook up quick. While everyone is dipping into their trail mix, you can enjoy a Dark Chocolaty Sea Salt Nut Square or one of our other grab-and-go snack bars. For breakfast? Try the new Granola Cereal or Apple Walnut Oatmeal which can fortify you for a day of hiking, canoeing or fishing.

Also, check The Leaf for recipes. For example, you’re going to want s’mores by your campfire. It’s not really camping if you don’t have s’mores. Leave the regular graham-marshmallow-chocolate treats to the family and whip up our easy-to-make recipe for No Bake S’more Protein Balls to enjoy either around the campfire or as a quick pick-me-up on a hike. We also have recipes for lightened-up trail mix, such as our Sweet and Salty Trail Mix or Sweet and Smoky Trail Mix.

5 Tips to Plan a Diet-Friendly Backyard Picnic

Read More

Sources: 

  1. https://cw39.com/cw39/growing-popularity-of-rvs/
  2. https://www.usatoday.com/story/travel/destinations/2020/09/06/camping-rises-popularity-amid-covid-19-travel-concerns-south-dakota/5702412002/
  3. https://koa.com/north-american-camping-report/
  4. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/visitors.html
  5. https://koa.com/blog/a-beginners-guide-to-camping-for-the-first-time/
  6. https://www.recreation.gov
  7. https://www.sierraclub.org/sierra/how-master-pandemic-camping
  8. http://www.ultimatecampgrounds.com
  9. https://koa.com/why-koa/
  10. https://www.campspot.com
  11. https://www.hipcamp.com
  12. https://www.rei.com/learn/expert-advice/family-camping-checklist.html
  13. https://www.rei.com/learn/expert-advice/first-aid-checklist.html
  14. https://www.rei.com/learn/expert-advice/hydrate.html
  15. https://www.rei.com/learn/expert-advice/water-treatment-backcountry.html
  16. https://www.cookinglight.com/entertaining/holidays-occasions/what-to-pack-cook-weekend-camping-trip-menu-guide

The post 8 Camping Trip Tips for a Safe and Healthy Outdoor Adventure appeared first on The Leaf.



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Lost 35kg or 77lbs. Advices from a former fatty

Dear all,

i used to gain weight when i was a small kid already. At the age of 10 years i noticed i was a lot heavier than my classmates and when i entered middle school and later high school i got close to 242 lbs with a height of 5.8 feet. Believe me this was a handicap, both physically and mentally! I was 20 years old when i reached the peak of my weight gain. Comments from other people about me being fat hit me right in the feelings. I ate tons of sweets because it would make me feel better.

I realized i had to do something in my second semester of studying. So i started with mountainbiking, doing 10miles, 20 miles and so on... I noticed i was feeling better with each month i would ride my bike. At the beginning i would ride my bike occasionally. After a few months i would plan at least two rides per week that would last at least one hour each. I would not ride very hard. I was able to talk while riding. I started to add salad and vegetables to my meals and tried to avoid sweets. Although i did not cut all of them, i noticed a slight weight loss.

While studying i met some guys that played squash. I really liked to watch and so i started to play it occasionally. I really liked the intensity of the game and the speed. I started to play at least once a week. The intensity was often very high leaving me without breath sometimes.

Over two years i lost around 66 lbs of weight. At some point i replaced mountainbiking with road cycling. I have kept my weight constant for seven years now. My doctor says that my health has improved dramatically. I would also consider my state of mind to be much better than before.

I guess the main idea to loose weight is to accept your situation and have the willpower to change something in your life. I know it is hard and i know it takes a lot of courage to overcome the great barrier of idleness but at the end it is worth it.

If you have any questions feel free to ask. I hope my story motivates you.

Have a nice day

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starting over today. i need to be honest with myself

i've been feeling so low lately.

i've been feeling super low on confidence, shitty about my performace at work, dont feel like talking to anyone at home (all my mum wants to do is talk about fat/calories/diet), feeling super rejecting on dating apps and stuff and overall feeling tired, lazy, unmotivated and just FAT!

i know all these issues ^ dont all link to being overweight - i know this. but my weight certainly doesnt help any of them. i was in a good rhythm losing weight from dec - feb. i was steadily losing 1-2 lbs a week. i was managing my food. i was working out. i was walking to relieve stress (before i would eat!!!!!!!!!!!!! lol).

then i had some medical issues which really affected my weight loss. basically stopped it. then i got off track. felt bad for myself. took several breaks. stopped working out as much. feeling more and more trapped inside cos of covid and the horrific handling of it here in the UK. i just kinda let it go. not completely - i gained here and there, lost here and there. but basically my progress came to a standstill.

not anymore. i cant DO this anymore. i am writing this all out and it may seem like i am 1000000000% determined but there is this really WEIRD voice in my head which is like ok well you will do okay till dinner then well see. i am self sabotaguing. but today i really, REALLY want to ignore her and listen to the: you can do this all day. take it day by day and do it. i am 282, i started at 314, i have been at a standstill for the past 3 -4 months. i made 0 progress in weight loss and although it may not seem like it from this post: i made a lot of progress in my understanding of diet, exercise, mental health and i hope to keep up with that.

today i woke up, did a 45 min workout, ate a healthy breakfast and now i pray for the rest of THIS day will go well. because from now on i will focus on the PRESENT. not PAST failures or FUTURE fears

please wish we well, i need some support from my loseit fam <3

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I've lost weight, but my waist has increased in size

I'm 24F, used to be a pro athlete (long distance running) as a teen, kept casually exercising from ages 18-23, then last year I got covid and lung damage and haven't been able to exercise much since. I went from 170cm/5'7" and 60kg to 53kg in a very rapid amount of time, and now I'm almost 54kg but unable to gain more weight. I've done some modelling in the past hence why I knew my measurements. Strangely, my waist measurements at the moment are higher than they were a year ago when I was 7kg heavier! Used to be 25" waist, now it's 27.5" despite my looking more unhealthy now.

Right now I am looking to lose the skinny fat but hopefully become healthier and stronger through my diet, so apologies if this is the wrong place to talk about this.

I want to start working out to not just to lose the weight but to feel healthier and stronger. I know my weight is fairly low already but I want to be less skinny fat and more healthy, athletic and slim.

Is it normal for one's body distribution to change this much with weight loss? Is it something I can fix?

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