Day 1? Starting your weight loss journey on Saturday, 26 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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Obsession with other people’s bodies

Hi everyone! I’m sure this is a somewhat common issue so I apologize if this has already been answered but I have been unable to stop fixating on other people’s bodies throughout my weight loss journey. I’m 5’10 and about 173 pounds so I’m at a pretty average size but I’ve been trying to slim down. Whether it be at the gym or people on instagram or actresses in movies, I can’t stop fixating on their stomachs or thighs and either feeling worse about myself bc I’m bigger or better when they are (which I feel so guilty about once I do)! Does anyone have any tips to stop this unhealthy comparison cycle? I know logically that we’re all at different stages in our journey and that some people have circumstances that make their bodies a certain way but this is a bad habit that I just haven’t been able to quit.

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I had 99 Problems and Losing 30lbs solved 30 of them

Early this year I tipped the scales at 195lbs. As a 5'9" woman, I was shocked and appalled that I was so close to 200lbs and so close to the obese BMI. I've always been athletic and muscular! (note, because I'm pretty muscular I have always trended higher in the BMI scale so I'm quite alright with a 24.4 BMI). Lockdown depression got me bad and 195 is the most I have ever weighed: 10lbs more than my college depression weight and 31lbs more than my "happy and maintaining weight" at 164lbs.

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In January I saw a post here that said "in March, we're going to start seeing progress posts from New Years resolutions. Do you want that to be you, or do you want to read them regretfully?" I've held that in mind all year! Even though my journey didn't really start until late February.

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3 months and 25 days later I am happy to announce that I weigh 165!! I started taking medication to help with anxiety which killed my appetite and the first 15 melted off in a few weeks it feels like. The meds also helped me control my hunger and not use alcohol to numb my anxiety.

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I didn't do anything fancy:

• I started eating more protein and more kale (a big ol bowl every night for dinner with whatever my family is eating on top in a smaller portion).
• I stopped drinking every night.
• I ramped up the exercise with my Dad. We started by taking 2 mile walks to get a "fancy coffee" and now we're doing 10 miles with 2000+ ft of elevation gain to see epic mountain lakes.
• I run once or twice a week on a hilly course near my house. Around 3 miles with 600ft elevation change.
• I recently started swimming again (my true exercise love since I played water polo in college), about 3 times a week.

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That's it, that's all the changes I made. Yogurt for breakfast, kale for dinner, exercise. I lost 30 lbs in 4 months.

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Below is a list of problems improved/solved through weight loss and addressing my mental health:

1. No more hip pain (my hips were so tight from sitting all day)
2. Digestive issues solved (I was bloating horribly every night, Kale and activia has fixed that)
3. No more alcohol dependence
4. Skin on my face is CLEAR
5. skin on my back is ALMOST CLEAR
6. ran my fastest mile ever of 8:05
7. all my clothes fit
8. no more back rolls
9. my arms are starting to look almost toned again
10. hiking is easier and more enjoyable
11. regular poops. I REPEAT REGULAR POOPS (so nice, seriously. sorry TMI)
12. I feel attractive for the first time in a long time
13. depression is really improved
14. anxiety is almost conquered
15. developed healthy habits like going for a run when I have intrusive thoughts
16. my bras fit again
17. makeup is easy or non-essential because my face cleared up from clean eating
18. my hair is healthy from clean eating
19. I can tell immediately if I've eaten too much sugar or fat
20. my stomach has shrunk so I get fuller faster
21. I take a break after a serving and wait to assess my hunger instead of automatically shoveling down seconds
22. I've completely stopped binging. After a long hike I will eat a big meal, but it's not out of control like it used to be
23. I feel emotionally detached from my hunger in a way I never have. "oh, I'm hungry? ok I will eat something soon and the world is not ending"
24. I have a beer once or twice a week and it's fun and enough
25. my improved attitude has helped me better support my husband through a tough time
26. my relationship has improved because I feel more confident and more rational in my outlook
27. my sex life has improved because I feel more confident wearing sexi clothes
28. running is actually fun
29. I've become very aware of trigger foods (wheat, mangos, chocolate) and can avoid them for better health
30. overall outlook on life is much improved
31. Edit, I thought of more! my PMDD is basically normal/mild PMS now. I used to have wild mood swings and now I'm just a little grumpy
32. Very minimal cramping around that time of the month. Exercise? Diet? Hormones? who knows, probably all of the above.

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I think the tl;dr: for me is, take care of the root of the issue, mental health, and the other things will resolve themselves, physical health and weight.

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Thanks for reading and good luck to everyone on their journeys! I want to lose about 20 more pounds, which would be the lowest I've weighed in a long long time. I think this extra weight will really help my running.

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This was long overdue. My journey, my tips

So, here we are. I made it. It probably isn’t the most life changing weight loss you might have seen around here, but I’m f****** proud of myself. Not for being leaner but because it’s been a tough year, always home with lockdowns and whatnot. The thing I’m mostly proud about is developing healthy eating habits.

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F/31/157cm (5’1”)

SW: 64kg (141lbs) on March 2020

CW: 51kg (112lbs)

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A little background for you. I was always lean. I never really had troubles with my physique and I used to eat a lot without even thinking about it. That changed six years ago. I started gaining weight after my father’s death, I was eating the same amount of food but I stopped being nearly as active as I was before. Then I moved in with my (then) boyfriend, a 6’5” man, and we ate the same things and the same portions. Naturally I’ve started gaining weight, until I reached 64kg (141lbs). My original weight was around 47-8kg (103,6lbs - 105lbs).

Eventually we broke up in oct 2019 and during the first 2020 lockdown I suppose I took a really good look at myself and realized I didn’t like my figure anymore. Looking at my closet, it was full of black, baggy clothes that I unconsciously bought to hide my body and I was fed up. I realized I didn’t like people taking pictures of me and I didn’t either because I was so ashamed.

So, during the first months I’ve started having smaller portions without really thinking of macros and I did a lot of cardio every day. I naturally never ate breakfast, ever since I was a kid, so I was basically doing IF with portion control.

In the second part of my journey I started doing less pure cardio workouts and doing more HIITs. Around that time (I think it was during 2020’s fall) I really started to learn more about nutrition and macros and how to lose more fat in a smart way without losing muscles. I incorporated more and more protein and earlier this year I began doing weightlifting, reducing HIITs to one time per week. As of now, my routine consists of a 20-minute Vinyasa yoga every morning and weight lifting 4 times a week and a HIIT session one day per week.

Ever since life has started to come back to pseudo-normal, I’ve been going out every other day and I couldn’t bother tracking calories. Also, after the 1.5 years I just had I want to enjoy the time I spend when I go out, so I’ll have a drink and eat whatever I want. I adjust accordingly the following day, having a lighter meal for lunch. I’ve been maintaining my weight for a month now, using this system.

To be honest, I’d like to cut just a little bit more to lose those “vanity kgs” because despite putting on a good amount of muscles, I still look “soft” and I’d like to look more toned. The muscles are really visible on my arms, my shoulders and back, but I still have some stubborn belly fat. But I’m taking this month to recharge, before starting again.

The most important thing though is that even when I reach my vanity goal, I don’t think it will be the end of my journey, just the start of a different one. I now know what it means to eat healthy and focusing on nutrients and I don’t intend to give that up. I’ve learned so much during this and feel like a more complete person because of this knowledge.

And, as a token of gratitude towards all of you and your precious insights, I wanted to share some of the things that worked for me, hoping that they’ll help some others too.

If you’ve made it this far, these are some pictures that show where I’m currently at: https://imgur.com/a/i4cA5xJ

TLDR; lost 13kgs and lost my boobs in the process.

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Plan your meal around protein

I don’t remember where I’ve read this but it has been the singular most helpful piece of advice in achieving my goals. Prior to starting this journey, I was accustomed to think of the main source of carbs and eventually I would pair it with some vegetable or little to no protein at all. So I made it a habit to think of the selected source of protein and then decided what to pair it with.

Indulge. Don’t be too hard on yourself

Don’t eliminate foods, instead think of a way to pair them with something more nutritious. Do you want that bag of crisps? Find a way to work them in your diet. Have the crisps with some form of protein or fiber. I’m doing this and I found out that not only I don’t eat the whole bag anymore (instead I save it for later) but I’m happier too and less stressed. I don’t really like the idea of a cheat meal/day. If I was craving something I’d try to have it in some form in my diet, whether half a portion or having a lighter meal before/after. This prevented me from getting obsessed with food that “I couldn’t/shouldn’t have”.

Edit: in addition, I forgot to say. If you're comfortable counting and tracking calories, think of weekly averages instead of daily caloric quota.

Negative figures on the scale.

When counting calories and macros, the most important thing is using the scale but it can be quite a palaver to do so, especially when using multiple ingredients. So I usually put the ingredient I’m using on the scale, hit the “tare” button and then scoop out the amount I need and use the negative figure to log it in whatever app I’m using for tracking (currently MFP).

Make food interesting

When cutting, food choices are limited, it’s true, but make use of spices. They add flavor without contributing on the caloric side and this will make food more fun to eat, especially if you’re planning to eat grilled chicken for the umpteenth time.

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Meal prep suggestions for a busy life

Hello all - first ever post here!

I have recently got more into fitness + healthier eating, I started tracking my calories today and have been trying to cook new recipes etc. while working out more. I will be starting work next week as a doctor (eek) and moving out for the first time too, and I envision myself having very little time for cooking during the week, especially if trying to get exercise in.

My big concern about trying to eat in a calorie deficit in the next little while is that I will be at work from probably 7am-6pm at a very minimum, and I really can’t afford to go hungry while trying to look after patients!

So I am really just looking for recommendations - food prep ideas/recipes that are filling and nutritious but will help support my weight loss goal. And I figured, who better to ask than Reddit?!

Thanks everyone!

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How to get past period bloat mentality?

Something I’ve noticed a lot both with myself and other women trying to lose weight is that even though we know that we often look bloated and fell uncomfortable right before we start our periods, we still feel upset and down on ourself. That, for me at least, is an easy way to fall off the weight loss wagon, as it were.

For example, I’m about to start my period and even though I’ve backslid a little over the past few weeks and gained a couple pounds, I’m making progress again and my collarbones are really popping. However, my stomach and even the area close to my rib cage is really bloated. I feel so gross and like I haven’t made any progress at all.

Does anyone have any tips or thoughts on this to help us keep from giving up or feeling like we haven’t made progress?

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Going back to the gym today!

Just a quick post. I hope this will speed up my weight loss, Because working out at home just isn’t enough like it used to be. It worked all last summer (lost 22 lbs in 2 months at home) gained it back, lost another 30 in November and kept it off since February, gain, lost, gain. Etc. It’s been a crazy roller coaster ride but I am not giving up. I said I would never reach over 280 and this time I mean it! Once I get under I refuse to let it go back up. Normally by now I would be quitting after a few weeks of trying, But not anymore. This is a lifetime commitment and going to keep trying. I’m giving myself 3 months of hard work (12 weeks) of consistent training, Only checking my weight maybe every 2-3 weeks. I’ll go crazy checking every day like I do now. Also want to know if I’m making progress.

My starting weight was 295 last year. CW: 282.6. I’ve been on & off 260-270 since last summer. Managing this weight currently.

I will stick to calorie counting, I couldn’t stand it before but I feel much better knowing that I’m not over eating anymore. I’m cooking more, Felt bad that I keep wasting chicken though, Have to throw out 2 or 3 pieces that I cooked on Sunday. This is why I should only cook 3 at a time instead of 5. Frozen ones go bad tomorrow so I will cook it tonight and meal prep.

Meal prepping usually works, I just gotta stick to it and a routine/schedule. If I feel good, Going to the gym again tomorrow, On Saturday then back to it on Monday.

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