Back on track.

I've been... having some troubles recently with my weight loss journey. I've let myself become too lenient after my first huge milestone, and now it's time I stopped lying to myself and hurting myself in the process. There is no plateau, you're just slipping away again, blue92riv.

I've started my journey in January this year, and by May I've lost 10kg (~22lbs). Since then, I've had... troubles with keeping up. There have been too many "cheat days", too many skipped MyFitnessPal logins, too many broken fasts, too many "just one piece more." Too many late night regrets and "we start tomorrow again."

Thankfully, I did not gain any weight back. In fact, I managed to somehow lose a bit more, and I'm fluctuating at around 12kg (~26,5lbs) lost from my starting weight. But 2kg in two months... that's disappointing.

So, im starting overe again, not tomorrow, TODAY.

I'm putting this here because 1) I need to feel some level of accountability and 2) because I know there are people like me that might have become complacent after hitting a milestone and "letting it loose just a little bit for a while," who might be finding it hard to come back to their previous resolve. We got this. We all got this, I believe in us. I'm almost halfway through it, and I don't wanna stop now. Do you?

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[Rant] feeling defeated and frustrated.

I’ve been inconsistent with calorie counting for a while but this week I’ve been excellent. In the past month I’ve developed more consistent workout habits, and in the past two weeks I’ve started going to a gym and starting up weight training (3x weight training, 2x 30 min runs a week). I’ve decided to be much more honest with tracking calories this week and weighing myself daily, especially because I wanted to test calorie intakes this week. I figured that my increase in exercise might mean that I am burning more so I tried switching my daily calorie limit from sedentary to lightly active, which I thought was fair because my lifting routine consists of 15m treadmill cardio, 30 minutes of actual lifting and ab circuits (45m total) and my 30m cardio days I run roughly 3miles.

So this past week I’ve been more honest and consistent with counting calories and measuring and weighing food, and I made my goal (TDEE-500cal) 2,200 calories, and all week I’ve been maintaining weight. Cool, so that means that the new calculation is overestimating the effect of those workouts, so I switch back to my original 1,800 (which should result in weight loss) but I got on the scale this morning and I’ve actually gained a pound.

I know that weight fluctuates daily because of water weight and there is a good chance I’m gaining muscle from the strength training but I have been trying and failing to lose weight using anything but a strict cardio program for about a year now. Lifting has made me confused about what nutrients I need to eat and how much, and for some reason I can’t seem to lose any weight when I strength train. I will admit I think I look a little more muscular and I can feel a difference in some areas of my body, so that supports the recomposition argument, but today I couldn’t run due to a pull in my leg so combined with that pound gained I just feel like a puddle of shit. I feel mentally defeated and crappy because I’ve been failing at this for so long and I’ve wanted to hit my goal of 185 for months now and I realistically should have.

Just feeling very frustrated, depressed and lost.

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Day 1? Starting your weight loss journey on Thursday, 24 June 2021? Start here!

Today is your Day 1?

​

Welcome to r/Loseit!

​

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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Feeling unfamiliar with the way my body feel after weight loss

Hi all

Over the last few years, I've had a lot of life changes happen for the better! Got a job working on farms, have an amazing fiancee, been working on my mental health, and I [22NB] just bought my first truck and 5th wheel!

It's been a really exciting time going through my old clothes as were combining our stuff, and in the process I tried on a pair of jeans I hadn't fit into since I was in 5th grade, I've always been a size XL since then. It kinda dawned on me that without really forcing it to happen, I had managed to go from 242 at my biggest to now 185. I've been in sixes 14 and 16 dress sizes, but I tried on size 10 jeans and they fit beautiful now. They're the kind that have buttons instead of a zipper, and the buttons dont spread apart. All this weight went away in about 3-6 months and I wasn't even paying attention cause of how fast my life was changing.

I've been so stressed out since I put on those jeans. I looked at myself and I dont look familiar anymore. I'll feel how my hips point out more, stomach fall between my rib cage, or literally just a lack of love handles and it makes me feel lonely (idk what other word to use other than lonely. It feels like I'm unfamiliar). Like I would remember laying in bed at night and holding my stomach fat and jiggle it or something and I would find it comforting, but now I dont have myself to hold like that. I find sleeping so uncomfortable now, I use to sleep on my stomach and lay my head on my arms. Now the body position I've slept in for a decade has to change cause my guts missing, my thighs are smaller, and my arms are less pillowy and much more muscular. All the clothes I bought as a kid were from the plus size womens section, and it's weird dressing on clothes that I always wanted but were never made for me. Sex with my partner feel different cause I have so much less cushion for the pushing. Everything is and I didn't notice till now and it's kinda freaking me out.

I've been trying to find stories of other people who feel this way, but I can't. Idk how I feel about my weight loss other than just general discomfort. I know my body is changing and adapting to meet the needs I have for work and for the classes I'm taking (doing aerial performance classes rn, gonna get into horse back riding and martial arts soon!). I'm so happy that my body is able to do these things, now that I've put myself in a better environment, I just oddly thought that only my emotional and mental health would get better. I just never really thought I'd lose the weight, and now I dont fully recognize version of myself I had for most of my life.

TL;DR I want to hear if anyone else felt really unfamiliar in their body after rapid weight loss and kinda just what happened next.

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Anxiety after overeating

I know if you look at the bigger picture, a solitary binge or two generally isn't too big a deal in the grand scheme of things. A binge of 2,000-3,000 calories won't even amount to an actual gain (beyond water weight), and will probably only result in a much slower rate of weight loss. But despite this I still can't get over the anxiety I have after overeating.

To kind of explain what I mean, last weekend I had a binge of a pork steak and some sourdough bread. I know that's not a particularly "unhealthy" binge compared to a lot of others, but it was still over by about 1400 calories. Then, just earlier this evening, I ended up overeating with a thick strip of fat off of a leftover steak (kind of weird, I know, but honestly the fat off of any meat is just the most delicious part imo) and some scrambled eggs that my mom had fried in what was probably buckets of coconut oil.

I just can't get beyond my anxiety over these two occurrences. If it was just the weekend binge by itself then I might not feel as anxious as I do right now, but with the addition of the fat and eggs, I just can't get over it. Any time that I overeat, despite knowing that a pound or even two of gain isn't a big deal at all, I still feel this anxiety. Part of me is irrationally afraid it might trigger some sort of plateau that I won't be able to get over -- mainly because I went through a super long and stressful plateau earlier this year that lasted about four months -- and I'm just afraid of getting stuck in that horrible rut again. The other part of me is terribly afraid I might end up kickstarting some sort of horrible cycle of strong cravings that I won't be able to resist.

Anyway, this was mostly just written out to rationalize to myself and ease my anxiety, but I'd also welcome your thoughts too.

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Finding the right plan has been life changing for me (WW vs. CICO)

I’ve always been a Weight Watchers girl… meaning for the past 15 years, i’ve been on the program probably 5 or 6 times. It always goes the same… I stay on for about 4-6 months, lose a good 40ish lbs, and then fall off and gain all the weight plus more back. I initially chose WW because of the advertising and community when I was young, and then it just became my choice because it was easy: I knew the program well, the points of my regular foods, the routines, etc.

After losing 42lbs in 2020 with WW and then gaining it all back plus an extra 8lbs yet again, I finally decided enough is enough. somethings not clicking for me. I did some heavy research into weight loss programs, diets, etc. and realized that if I wanted to make this a permanent change I needed to get down to the basics of weight loss. I decided to try CICO. Counting calories has always scared me because everyone tells you that it’ll lead to an ED and it’s dangerous and stuff like that (how did I not realize that WW is basically the same thing??? lol).

The difference I am experiencing coming from WW is indescribable. I can’t believe I spent 15 years doing this. Here’s the thing about me that I’m only learning right now: I don’t eat a ton, but I don’t eat the best. On WW, this is a death sentence. Their points system is set to push you towards healthier choices, and makes unhealthy choices so incredibly high in points that they basically become completely impossible to fit into your day. You have weeklies so you can fit in a treat once a week. Well you know what? Life is short and I want a treat every day.

Here’s a breakdown of some of the biggest changes I’ve noticed:

• I am eating way more than I was on WW, and i’m still in my caloric deficit and losing weight. I can only imagine how little calories I was eating before. I never really took advantage of the ‘0 point foods’ (fruits and veggies on my plan), and since they’re accounted for in your daily allowance I realize now that I was definitely under-eating. This is on me - i’m allergic to almost all fruit and i’m just never going to be the type to grab baby carrots and spinach when i’m hungry after work

• i’m losing weight slower. I was losing maybe 2lbs a week on WW on average. I’ve been doing CICO for just over one month and i’ve lost 6lbs

• I am eating foods that I LOVE that were on my “no” list on WW: milk, avocado, cheese, nuts. Ever tried to eat these on WW before? LOL. sure you can have half an avocado, but it’ll be your entire lunch

• I no longer have a “no” list of foods. nothings off limits

• WW is supposed to teach you portion sizes and control, but honestly my portion sizes were skewed. I would have 6oz of chicken for dinner, or 3 eggs, or a HUGE chunk of ham because it was low points. Counting calories has really given me a reality check on this

• healthy fats can really fill you up! I’ve always been told “protein, protein, protein” but now that i’m eating avocado cheese and nuts again, WOW they fill me up good

• I can actually eat out, and not get panicky about it. today I went hiking with a friend and after we went to get starbucks. My coffee was 150cals, no big deal. On WW it’s 10 points. I would never even consider using 1/3 of my daily allowance on a COFFEE before. I would have gotten a sugar free iced tea that truly tastes like nothing in a cup for $5 and been sad about it. I worked really late the other night, and a coworker asked if I wanted to grab mcdonald’s since we hadn’t eaten. My 600cal on plan meal would have been 30+ points on WW.

I guess my point is, I feel like this is actually sustainable and I can actually live my life like this. I don’t need to say no all the time or feel left out or have insatiable cravings.

I’m not trying to bash WW because I know it works amazing for some people. It is a good program for lots of people, and the community is honestly amazing. If you’re trying to eat healthier in addition to losing weight, then maybe it’s for you. But eating healthier and losing weight don’t always go hand in hand. I guess my point of this post is just to please please research all of your options and know the differences before you pick a weight loss method. I wish I had. Everyone’s body is different, we all eat different, we all need different things. don’t be afraid to switch up what isn’t working and try something new. you don’t have to stick to one method forever.

This is the first time in 15 years that I don’t feel like i’m on a diet, and i’ve lost 6lbs! I have a long way to go still, but i’m feeling really good with this change.

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28F Looking for a weight loss buddy!

Hai everybodyyyy. I'm a 28F from California who is a semi-new mom. I have a 2 yr old son. I've been struggling with my weight since I gave birth and I'm tired of being FAAAAT. None of my pre-pregnancy clothes fit and this is really damaging my self-esteem and definitely my health. I would like to have a weight loss partner who would like to work out together on Discord. I'm thinking about doing some Chloe Ting's programs as well as Blogilates. I would prefer someone who is also a mom since they can be more understanding if my son interrupts our workout 😅 (if that gets to happen). You're more than welcomed to msg me. Let me know! Looking forward to finding a partner!

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