I lost 51 pounds since March 4th.

I'm a 1,92m (6'4) male. I was obese all my life (literally since the pre-school), and at the beginning of march i reached 150kg (330 pounds). I never really tried to lose weight, but something inside me broke when i looked at the weight.

So from day 1 I began to use MyFitnessPal to keep count of calories intake. I have decided against training, because I realize that I absolutely have to change my habits forever, otherwise I would just return to, or surpass my current weight, and while I can hope I will be able to change my eating habits, I hate exercise and I know I would just give up on it.

I begun on a 1900 calorie plan (I worked part-time by the internet, so minimal activity). It was hard to maintain the goal, especially since in my family we often prepare homemade Pizza, and use a lot of oil; we also fry a lot.

2 months ago i got additional 3/4 time job at local tool shop, which I figured increased my calorie requirement so my calorie limit increased to 2200.

It's been 15 weeks and i think i overstepped my calorie intake above the level MFP only a few times, most of them were less than 100 calories over the number.

Now i weigh 126,8kg, about 23 kg less (51 pounds). Honestly, i don't feel any difference, and i don't see it, but i am focused to reach 92kg (max weight for my height that is considered in normal range BMI-wise). My weight loss also really slowed down, which is really demotivating, but i figured i have to keep controlling myself, because if i stop, i will return to old weigh in no time.

I also promised myself, that after i reach 90kg, i will bake myself a cake and eat it whole. I know it will cost me a few kg's, but to hell with that.

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Lost 10lbs in 2 weeks but have now plateaued. Please help

Hi all

Started my weight loss journey on June 1st with a starting weight of255lbs. Now I’m holding steady at around 245/246. I’m 5”8/5”9 and am eating around 1500 calories per day and burning around 600-800 of active calories according to my Apple Watch (this is a mixture of around 10k steps a day, 10km on the bike at the gym, around 10mins of cross trainer and 20mins of basic weights.

The first two weeks I literally dropped 10lbs like it was nothing, however now I’m stuck at around 245 and it won’t go lower. Is this normal? As mentioned above, I’m eating 1500 calories, and am sticking to like gluten free bread, light mayonnaise etc to keep my calorie count down, but should I also be looking at macros? According to MFP I’m eating around 100g of carbs (52%), 24g of fat (26%) and 44g of protein (22%) as part of my 1500 calories.

It’s the best feeling ever waking up and seeing the numbers decrease on the scale, and I would love your help to understand why it’s stopped. Thanks all!

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Day 1? Starting your weight loss journey on Friday, 18 June 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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Advice on maintaining the weight loss motivation

Here's some facts about me : I'm 24 female and I've had pcos for 2 years now since when I've put on 17 kgs.

I've been on my journey for a while now. I've managed to lose 9 kgs overall since 6 months and I've been working out and eating healthy. There will be some days where I'll be super enthusiastic about losing weight and I'll do everything right and then suddenly it'll be 2-3 days of eating whatever I want and not wanting to work out. I don't want to keep having these ups and downs. I want to have a consistent mindset. I'd really appreciate any advice/help.

As much as I enjoy mindfully eating, everytime I eat something that's not ideal makes me feel super guilty and take the fun out of eating anything that's not a salad. I have always had a complicated relationship with food and I really want to have a healthy one with it now and I want to continue it for the rest of my life.

This is my first time posting on reddit. I'm really looking for an online community where I can find support. As much as the wonderful people i have in my life and they're super supportive, I don't think anyone can understand what I'm going through unless they're doing it too!

I watch a lot of weight loss transformations and they give me a lot of motivation but I really want to find a balance between weight loss and still living my life.

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1 year, my progress and stall - 22kg down, 3kg to go.

In July 2020 I turned 30 years old and threw out my back pretty badly (great timing right). I was around 108 kg and am about 186cm tall. I was in the obese BMI category.

I went to a doctor and a physio and found out I had a herniated disc and routine blood work found that I also had high cholesterol.

This was a massive wake up call. I realised if I kept up my sedentary lifestyle and didn't lose weight, health issues were only going to pile up as I got older.

On the advice of my physio I took up swimming to help strengthen my back and decompress my spine. This was hugely helpful because it turns out I actually enjoyed swimming (and it helped my back greatly). I worked my way up to swimming 1km 3x times per week. On my 'off' days I would try get in atleast 30mins of walking as well as doing some light stretching. Later on (when I was about 95kg) I also mixed in some jogging and lifting weights, mostly because I wanted to have a few different options for exercise since sticking to just swimming sometimes got boring.

To bring down my cholesterol (and start losing weight) I cut out butter, eggs, red meat and most processed foods. I started eating more vegetarian meals and included things with lots of fibre. The biggest change however was cutting back on alcohol.

For a long time I was a bit of a binge drinker. I would often drink up to 12 standard drinks on weekends. This almost always led to eating takeaway and junk food, either while drinking or the next day while hungover (or sometimes both). So while I might not have eaten too badly during the week, any progress I made was being sabotaged by weekend drinking.

What helped with my drinking was to treat 'drinks night' as something special. Instead of just drinking whiskey or beer I would make myself and my partner 1 or 2 cocktails. The effort required to make a good mojito or whiskey sour meant I was less likely to just keep drinking more and more. I would also cook us a nice 'semi-cheat' meal which was a bit more decadent than weeknight meals but still keeping to a smaller portion size. This took away the urge to order pizza or something else off uber eats.

Another helpful change was switching from milk to dark chocolate. I've always had a pretty bad sweet tooth and I knew I couldn't give up chocolate all together. Dark chocolate turned out to be a great compromise, ive found because of how rich it is im more likely to stick to a smaller serving size.

The best advice I got regarding exercise comes from my physio. For most people exercise NEEDS to be either enjoyable and/or convenient and accessible. You can't set yourself up for failure by setting yourself unreasonable goals. If you hate running you likely don't have the discipline to build a running routine. If you hate travelling you aren't going to drive to the gym everyday after work. You have to find things that are sustainable for you.

Over the year I've certainly had setbacks but overall this is the longest I've stuck to positive lifestyle changes. I now weigh in at about 86kg. Based on BMI I will finally be in a healthy weight range at 83kg but my end goal is to get to 80kg.

The biggest struggle atm is complacency. Im nearly at my goal but in some ways it feels further away than ever. Because I'm looking better and feeling better, and the weight isn't coming off as easily as before, it's easy to slip into maintainence. I've realised that the difference between a week with weight loss and a week of maintaining my current weight is very small, an extra bit of chocolate here and there or a few bigger portioned meals can make a big change in the result. Im hoping to break this stall by July.

Anyway this has been a bit of a rambling post so I'll finish off with other bits of advice and lessons I've learned along the way.

• Having a supportive partner who is willing to make these lifestyle changes with you is unimaginabley helpful. My girlfriend was never really overweight but she managed to lose a few kg and build her own fitness.

• Old advice but worth repeating. You can't outrun a bad diet. When I was finally able to run 5km I'd often catch myself thinking "go on, you ran 5km, you've earned that snack". I try to remind myself that exercise isn't about earning food.

• Maintaining is better than gaining. Between last year and now I've had a month here and there where I've lost no weight at all. Plateuing can be infuriating but just remind yourself that not slipping backwards is also a step in the right direction.

• I'm too lazy to calorie count accurately but having a rough idea of how many calories you can eat in a day (online calculators make this easy) and how many calories are in foods you eat regularly is important. My target is about 2000 kilojoules per meal (so 6000kj for breakfast lunch and dinner) which gives me room for a snack and a bit of dessert.

• if you can afford it, I have quite liked having a smart watch. Tracking how many steps I've taken in a day is a good reminder to keep active. It has also been cool to see my resting heart rate become lower from increased fitness.

• More old advice but small incremental changes that you can stick to is key.

Anyway, that's my progress. Happy to answer any questions.

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Lose weight first or start weight lifting now?

Should I (23F) continue to lose weight (from CW160 down to GW130) first and then bulk/exercise? Or should I exercise now and continue to eat less/healthier?

I’m pear shaped, not sure if that matters. I also tend to build muscle up pretty fast iirc.

The main reason for me asking is because I have two parties saying the complete opposite. Both parties have successfully lost and maintained their current weight.

Also having a hard time finding any scientifically backed information online. A lot of it dodges around the question and attempts to sell weight loss programs.

I am so flabby. Pls help.

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[Article] 10 years after obesity surgery : how did life turn out?

I saw this article/study in my social media today, and found the title interesting so I went to have a look, and thought it might be worth a share here! Full disclaimer, I haven't personally had bariatric surgery - but the article still resonated with me.

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For those who don't care to read the entire thing, a sort of TL;DR:

Researches from Lund and Uppsala universities (Sweden) followed up on 18 people who had had bariatric surgery 10 years ago to find out how their lives were after. The main findings revealed two main themes:

• sustained effects after surgery, incorporating subthemes of better health, brighter futures, and better eating and weight regulation,
• continuing struggles, including difficulties with physical activity, finding support, helping their children with overweight, and self-criticism. Many positive changes were sustained, but continuing personal struggles were similar to those presurgery. "

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“Follow-up of these patients is often insufficient and must improve”, says Kajsa Järvholm, researcher in psychology at Lund University.

“The patients should be called back to their primary healthcare centre once a year but this is seldom the case. The patients are instead expected to remember to contact their healthcare provider themselves. When they did get in touch, they often found that knowledge about the surgery was poor.”

Link to Lund University's website, which includes both a summary of the findings as well as the link to the proper article: https://www.lunduniversity.lu.se/article/10-years-after-obesity-surgery-how-did-life-turn-out

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I personally found it interesting that the patients' views reflect my own although I never had the surgery done - I lost majority of the weight I've lost so far (around 20kg/44lbs) mainly through CICO, which did help me with better eating, but after a slide back to old habits over the winter I've had to face the fact that my other issues, especially regarding the mental block with physical activity and my self-criticism were still there.

So for me this read as a validation that I need to pay attention to also the mental side of weight-loss to really make a difference. Sure I can lose the weight without that, but the other issues will persist.

The article also provided nice reference point (and some more validation, although I already got all that from your lovely comments) for the other post I've made here regarding the fact that I cannot really see the change in myself although objectively I know I've lost weight. In the words of one of the participants quoted in the study, "mentally I’m still a hundred kilos, I’m still like a hundred and forty kilos all over again" - and it's something I need to work on.

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For any further discussion, I would maybe like to know how you guys have addressed these issues - how did you keep up the motivation to exercise, how did you get out of the all-or-nothing thinking patterns, or any other "side" issues affecting your weight loss journey?

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