I don't want to be the heaviest among my friends

Backstory: I have struggled with BED for 10+ years. I have been in a constant restrict-binge-cycle. My highest weight ever was at a 31 BMI, so at a low level of obesity. I suffer from PCOS, Hashimoto (thyroid issues) and depression. I have consulted doctors, a registered nutristionist and a psychologist to help me to deal with this. I feel that during the last 1-2 years I finally broke the cycle. I changed my diet and started IF to better cope with my IBS. I read about IE and try to implement its theories into my life. I am thinking about what to add (fruit and veg) instead of what to restrict. I exercise regularly. I am guestimating that I am at a 28 BMI now. I don't weigh myself because I have the feeling that that number on the scale might trigger a BED relapse. I see positive changes when I look in the mirror and on how my clothes fit. I have been content with this new path and the pace of my journey.

A friend of mine whom I know for 20+ years and who has always been the biggest in our friends group, had gastric bypass surgery 2 years ago. They lost 130+ lbs within the first year after surgery. Their weight stagnated at a 30 BMI. I am the only one in our group who knows about the surgery. They and I have been the only ones in our group who've struggled with weight gain. Recently, they were told to lose another 26 lbs to be admitted for excess skin removal surgery. So they restarted their weight loss journey. They are trying to lose weight in an unhealthy way, though, by smoking to reduce appetite and by going on starvation (fad) diets. Every time the two of us meet, weight loss is the main topic of conversation. They talk about their weight and how much they have lost while ignoring my preference to not wanting to talk about weight and to not weighing myself since I am trying to overcome my old, unhealthy mindset. I feel really triggered by these conversations. Until recently, I have been secure in my journey but ever since they started their weight loss and are losing weight rapidly, I feel like I am left behind and will never achieve my goal (a healthy weight) with the pace that I am going.

Do you have any recommendations on how to deal with this? Have any of you dealt with a similar situation? I guess I need some cheering up.

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from loseit - Lose the Fat https://ift.tt/3dVoYxm

Need some serious words of encouragement or advice or both for this seemingly never ending plateau

5'5 F SW: 212 CW: 170 GW: 137

Hey everyone -- Ive been feeling really low and I feel like Im really close to giving up which is odd because thats just not my nature but Im starting to feel like this isnt even worth it anymore. From Aug 2019 to March 2020 I lost about 40 lbs. I used the lose it app and started eating at 1400 something until it was decreased to 1200 something.

Then covid hit and I was stripped of all my fitness classes and I ended up maintaining. I have been trying to lose weight for the past few months but the scale will not freaking budge. I feel so hopeless and I dont know why it just wont work with me. I eat 1200-1300 calories a day and exercise by taking 90 min dance classes at least 2x a week but more often times 3x a week. I always bike for a bout an hour a week if not more. I have been religious with tracking and exercise since mid June but still nothing. I know when you are plateauing youre consuming too many calories but Idk how much more I can give. Im already hungry all the time and feel fatigued at my dance classes so when I step on the scale the next morning and it keeps just going up and up Im starting to feel like what is the point anymore. I get the daily fluctuations but the number increases and then when it finally decreases it hits a baseline of 170.

I know some people recommend eating more but like if I cant even lose weight on 1200 wouldnt I not lose weight with more calories?

Im sorry for the essay but just looking for some positive words and advice because Im so tired of this weight loss journey and just want to start losing again.

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from loseit - Lose the Fat https://ift.tt/3hPJws6

An introduction post, and to hold myself accountable

Hi,

I'm mainly making this post as an accountability and an introduction post to where I am in my weight loss Journey. I'm a 5'10 M, 18, 285 lb. My weight has always been a problem, but never something that I had really tried to work on. I was very motivated and worked out at the gym before covid. I lost around 10 pounds and was 250. However, I relapsed pretty badly during quarantine. My highest that I hit was about 295 pounds. Around 3 months ago, I did a Gym one month trial thing and lost about 20 pounds, despite also eating very poorly. I had summer classes, which led to a lot of studying and neglect of my diet, resulting in going back to 280. My goal right now is to lose about 120 pounds, and start building muscle. For a normal BMI, I have to be around 160 pounds, however, I also want to build muscle. Since I'm going down to college next semester and they offer a free gym, I want to hit my weight and body goals by the time I graduate.

My main issues that I want to focus on right now is to get better at dieting. I do have an eating problem where I just feel hungry all the time, and also have not looked into a diet plan ( I want to do Keto), lose fat, and build muscle. I don't know if I am able to multi task the latter two. As of late, I mainly just do weight lifting at the gym: tricep extensions, bicep curls, shoulder presses, etc.

Some questions I have, if you have time to answer them.

1. If I am trying to lose weight right now, should I only focus on Cardio and Hiit workouts?
2. Should I avoid weight lifting until I hit my weight goal?
3. I want to slim down the size of my arms, stomach, and face. Is this fat lost over time as I work out, or is there a way for me to target those specific parts first?
4. Do you have any advice for dieting? I am a pretty compulsive eater and have a hard time limiting how much and what I eat.
5. Should I be worried about Loose skin? I have a lot of stretch marks on the sides of my stomach, arms, and legs.

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What do I do now?

It is notoriously difficult for shorter females to lose weight and I [18F] happen to be one of those shorter girls. At my highest weight I weighed 68 KG (Approximately 150 Ibs). I now weigh 52 KG (Approximately 115 Ibs).

I'll admit that it took me 11 months to lose this weight, and the way I did it wasn't the most healthiest of methods. At first I started counting calories (1200 calories a day) - this was arguably the most healthy way (though soon enough it became unhealthy). At first I would measure my food and everything, but then slowly I began overestimating how much calories food had, for example, "Bread is a carb, therefore high in calories, one slice of toast is 116 calories, but I'll put 200 calories in my calorie tracker just to be safe" so by the end of breakfast I had already consumed 400 calories - 800 calories remaining. And then at lunch I would eat lentils (the curry often changed) and chapatti that my mother prepared. 1 chapatti had 71 calories "But I should write 100 calories to be on the safe side" and half a cup of cooked lentils is 62 calories "But I'll write 100 so I don't make any mistakes" - 600 calories remaining. At night we often ate white rice with curry. So 1 cup of white rice is 201 calories "but imma just write 300" and then the curry for 100 calories - 200 calories left (1000 calories consumed). "Hey that's pretty good I'm going to lose weight pretty quickly" and I did, but with weight loss came hair loss, irritability, and just a total lack of energy. Because in reality for breakfast I was consuming 232 calories, for lunch it was closer to 135 calories and dinner was actually 300 calories (Approximately 700 calories consumed). And I think after a while I began to realise my unhealthy habits but I just ignored it cause I was losing weight.

But then I stopped losing weight and just grew frustrated. So I decided 2 meals a day. Breakfast and Dinner: no snacks. Breakfast was a slice of toast (116 calories) and dinner was whatever mum made, sometimes chapatti with curry or sometimes white rice with curry (135-300 calories) - 416 calories consumed. This is when I lost a lot of weight.

But then Ramadan hit (For those who don't know, a muslim thing? Where we fast from dawn to dusk - no food, no water). This is where everything went downhill, so we're expected to wake up in the middle of the night to eat and drink water to prepare for the day. To keep our energy high my mother began cooking calorie dense meals at both dawn and dusk - it was still 2 meals but I was mysteriously gaining weight (gained 2 KG/4 Ibs approx.). And I hated it, but by the end of Ramadan I had gone back to my previous weight having lost the 2 KG - through restriction and not eating as much (again). Then Eid happened (A celebration to celebrate the end of ramadan where we go to relatives' houses and eat food) but fasting had completely demolished my appetite (People say it's because your body isn't used to eating after long periods of not eating) and I was no longer hungry, I didn't eat as much but I also didn't lose energy so it was a win-win situation for me. But then I checked my weight after 2 weeks and I was still the same weight as before Ramadan and I couldn't believe it, I barely ate and I still weighed the same. What sort of injustice was this. But then a week after I had lost (3 KG and 6 Ibs) - and I cried in relief over my scale and thanked god over and over again. So now I weigh 114 Ibs, 52 KG my current weight (I think).

But the strangest thing has been happening my weight has been going from 52 KG to 53 KG and then to 54 KG and then back to 52 KG and now It's the 8th of July 2021 and I weigh 54 KG but 3 days ago on the 5th I weighed 52 KG. Did I suddenly gain 2 KG in 3 days? No I didn't, I know the answer to this questions, water retention, pee, poo it can be all sorts of things but everytime I step on the scale and my weight isn't 52 KG I feel a panic in my chest even though I know it's not fat gain, simply weight gain (influenced by a myriad of factors as listed above). But I don't want to think like this, I don't want to eat like how I used to eat, I want to enjoy food but I also want to lose more weight to reach my ideal goal.

So what do I do now?

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Day 1? Starting your weight loss journey on Thursday, 08 July 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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Seven Days and My First Green Apple

I have been really focused on my diet for seven days. I'm honestly impressed with myself.

I've never gotten into fad diets, quick weight loss plans, or whatever method is trending lately (Atkins, Keto, Intermittent Fasting, etc.) because they all have a common denominator: weird rules about what and when you can eat. I tried the South Beach diet once and lasted less than a day because I was craving sweets which were forbidden for the first two weeks. "What do you mean I can't have ONE cookie?!" and then I ate three. That's not a good response. If I get even the hint of a feeling that I'm being kept from foods I want, I become ravenous and inevitably gain weight.

Calories In/Calories Out (CICO) works for me because I have a negative response to being restricted on foods. With CICO, there is no rule saying I can't eat pizza for dinner tonight. I'm not "bad" for having ice cream. I'm not "disgusting" for eating a burger and fries. I'm not "giving up on it all" when I have a bad day and just need ice cream and wine. I can have whatever I want, but it has to balance in the calorie budget. This makes sense in my brain. What makes sense in your brain may be different, and the key is finding it!

All this is to say, I've done CICO. I've been successful with CICO. I know the problems I can face with it.

One of those problems is going over the calorie goal. I accept that I sometimes will go over my calorie goal, but that doesn't mean I've lost all hope. I can go over and still try to keep my eating in check. I don't panic and give up, just accept things as they are and try to be better at the next meal.

Typically, the first week of me clamping down on my diet involves me really, honestly assessing how poorly I've been eating. I tend to have multiple days >2000 calories, and it's a reality check on where I am in my eating pattern. This time around, with the 40 before 40 goal I've set for myself, things appear different.

Over the past seven days, I've gone over my 1.5lb/week goal calories, but I've never exceeded my maintenance calories. The highest day so far, I ate 435 calories over goal, but it was still under the maintenance calorie goal.

I use MyNetDiary for tracking, and the display is an apple. As you eat, the apple fills up. If you stay under calorie goal, it is green. If you go over, it turns red. They FINALLY updated the app so that the apple turns orange when you're over, but still losing. I love this feature

For the past week, the apple has been orange. Today was the day that apple stayed green!

One week on, and all my water weight is coming off. I wasn't a true 240 when I set my goal, but that number was popping up when I'd weigh myself sometimes. This first week seems extreme like it always is when I get back to counting calories. Most of my loss is really just water weight. Despite that, it feels good that already -- in my first week -- I'm hitting green!

And even better, I'm not feeling restricted.

And the best part? I had ice cream for dessert!

39F 5'3" SW 240.0 CW 235.8 GW 200.0 (by Christmas)

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Rowing Machine vs Treadmill for weight loss as someone who can only get one large piece of equipment.

My small town doesn't have a gym to work out at. I am wanting to get one piece of gym equipment and am currently trying to decide between a rower and a treadmill.

Previously, I used a treadmill for 3+ years before it was murdered by a power surge.

On the one hand, I know I'll use a treadmill. On the other hand, when possible I always preferred walking outside. Also, since my treadmill died, I've been trying to get at least 5,000 steps at my work since it is horribly hot outside here in Oklahoma.

I also know the proper form for a treadmill but not a rower. However, I know a rower is more low impact which would be better for my knee (I have a bad one from a childhood accident).

I've lost 100+ pounds over the past 3 years but have been plateaued at 190 for around 6 months.

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