It all starts today

Hey all,

I'm a 22 year old man who weighs about 305 lbs. My goal weight at the end of all this is somewhere in the 160s. Recently, I've been given a wake up call with my A1C numbers (bordering on prediabetic). So, I've enlisted the help of a dietitian, an endocrinologist, and a therapist to aid me in my journey. I was prescribed Ozempic to help my A1C and weight loss. However, after reading about the side effects and such, I have decided against it. I want to lose weight the old fashioned way: eating healthier and exercising.

My first set of goals are to lose 5-10% of my current body weight in 4 months, exercise for at least an hour a week (to start), and to start tracking what I eat. There are other strategies I've already discussed with my dietitian (cutting back on soda, eating more veggies, drinking more water than milk) that I'm going to incorporate too.

So you may be wondering why I'm posting this here. Well, I want a community that will help keep me accountable and give me advice. With that being said, do you guys think my plan is sensible? I'm open to any advice or pointers.

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Questions about LoseIt, Apple Watch, and Calories

Hello!

I am pretty new around here, and I have been greatly motivated and educated by the posts I have been reading for the last week. Today will mark 43 days of me exercising 45mins every day, which I am very proud of as I have not stuck with anything this long before. After realizing that working out alone will not help me much with weight loss, I am beginning CICO.

(M 22, SW: 273lbs, GW: ~195 for now)

I would like a sanity check on my CICO plan as I really don't want to work at this for a month and see no progress. I am using LoseIt to track food, and I have it connected to my Apple Watch. The way LoseIt behaves with an Apple Watch is that it uses the LoseIt calorie budget until you exceed that with calories burned (TDEE + Active Calories) in Apple Watch. In order to lose 1.5 lbs a week, LoseIt says I need to eat 1,923 cals per day, which is about a 600 calorie deficit from my TDEE of 2660. This sounds about right and is a manageable number for me.

My main question stems from my Apple Health (watch) app. It estimates that my TDEE is around 2753, which also makes sense because I would estimate myself being in between sedentary and lightly active on a TDEE calculator, and 100 extra calories there makes sense (to me at least).

On top of that is all the extra calories I burn from getting exercise every day. I work out 45 min day (my AW exercise ring) 7 days a week, which consists a combined 45 mins of the Elliplical, walking/jogging, and strength 6 days a week, and on the 7th day 45 min of Yoga or Yoga and walking. I also do most of the chores around the house, so I am on my feet a fair amount.

My AW estimates that I am burning a daily average of right at 1,000 active calories, which then gets factored into my LoseIt calorie goal.

So from the time I wake up to say 3pm, my calorie goal is 1,923, but by the end of the day, I have earned ~1,000 LoseIt "bonus calories".

Could anyone give me some insight as to the accuracy of this? If I still only eat 1,923 calories a day but still work out that much, am I in a huge (around 1500 cal) deficit? Am I crazy? Is LoseIt wrong? Is my Apple Watch wrong? It seems to calculate TDEE correct, but what about the active calories? Keep in mind only about 500 of those active calories came from the workouts themselves.

I hear a lot about how people don't like fitness trackers for calories, but I am a very data driven person, and I really enjoy the technology tracking aspect of fitness, so I'd like to keep using these tools, but maybe make some modifications to how I use them.

Thank you so much in advance.

TLDR: My Apple Watch estimates a TDEE of 2660 (about right), but gives me about 1000 active calories a day from my between sedentary and lightly active activity level and 45 minutes of exercise, which makes a total calories burned of 3660.

Extra data (an average workout day):

20 min Elliptical: 283 active cals (I go pretty hard on this, avg HR 151, max 180.

11 min (0.5mi) walking with jogging spurts: 125 active cals, avg HR 131, max 151.

25 min strength training: 231 active cals, avg HR 119, max 153. This one sounds high to me, but not that high.

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lost my first stone! (14 lbs)

I started my weight loss journey officially at the end of april. I have chronic fatigue so exercise is extremely difficult, so I had to focus on diet mainly.

I downloaded myfitnesspal and said I wanted to lose 1/2 pounds a week, so it suggested 1200 calories a day. normally I’d start a “diet” and be miserable pretty early on, so I’d end up chucking it in and binge eating my favourite foods again, only starting back up the weight gain and the misery.

I did this quite slowly, some days I haven’t been exactly on 1200 calories, I’ve gone over it some days while still being in a calorie deficit (some days I’ve also been under 1200 calories if I’ve napped a lot/felt poorly)

I’ve still been eating foods that I like (life is way too short to cut out blueberry muffins) and drinking water with a little bit of diluted juice in it, I aim for atleast 1 litre a day (before I barely had any water during the day at all).

I’ve been having bran flakes with semi-skimmed milk for breakfast every day without fail (which is one of my favourite cereals so I’m very happy to have this everyday) and I’ve just started to make homemade soup for lunch which is around 95 calories per serving (and so filling!)

I’ve had the odd takeaway, but as of right now I couldn’t tell you the last takeaway I had. possibly 4ish weeks ago, which is a massive improvement to how I used to be, takeaways 3-4 times a week without even thinking about it.

I still have a ways to go, I want to lose about another 3-4 stone (42-56 lbs), but I’m so proud of this little milestone and wanted to share :)

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One week in, 7lbs down

5’4” | 32 years | female

Starting weight: 239lbs

Current weight: 232lbs

A few months ago, I started working with a Weight and Wellness center, and now I’m in the beginning stages of getting bariatric surgery. I’ve lost and gained about a hundred pounds, twice. Each time I gain back the weight, I gain back more. I’m sick of the cycle, so this time I decided to get help. I’m done being unhealthy. It’s no way to live.

I had my first appointment with the dietitian seven days ago, which is when I found out how I’d be changing my diet. Now, seven days later, I’ve lost seven pounds! I know that the weight loss will slow down pretty rapidly after this first week, but it’s still pretty damn motivating to see that number on the scale.

My next appointment with the dietitian is in mid-September. I hope to lose another 12-15lbs by then, and get approved for surgery. Even if I don’t get approved at the next appointment, though, I’ll be really proud of myself if I hit my goal of sticking to this new way of eating.

Just wanted to share the first victory on this journey! Thanks for reading!

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The 6 Worst Calorie Bombs on the Boardwalk

With mouthwatering aromas wafting through the air and tempting treats visible in all directions, the beach boardwalk can easily feel like a diet disaster waiting to happen. Fortunately, with just a little bit of forethought and planning, you can seek out some of the healthier choices like dry-roasted nuts, a single serving of frozen yogurt or even corn on the cob. Plan ahead by knowing what options your boardwalk offers, and by all means, avoid these six worst calorie bombs:

1. Funnel Cake

With more than 700 calories and 40 grams of fat in a single funnel cake, this popular boardwalk treat is close to half of the calories needed in an entire day. The deep-fried batter of funnel cakes is an artery-clogging nightmare. While deep-frying everything from Oreos to Twinkies to even butter (yes, deep-fried butter-on-a-stick is an actual thing) remains an ongoing boardwalk trend, it’s truly best to avoid anything that’s gone into the deep fryer.

Instead of reaching for a deep fried dessert filled with oil, consider making your own healthier versions at home in the air fryer! Click the link below for some tasty recipes:

18 Easy Air Fryer Dessert Recipes to Enjoy on a Diet

Read More

2. Pizza with Toppings

A lot of people say there’s nothing quite like the taste and smell of boardwalk pizza. But the classically oversized slices doled out on the boardwalk can be upwards of 250 calories—and the more toppings you add on, the more that number climbs. If pizza is your favorite boardwalk indulgence, skip all the toppings or—better yet—opt for a veggie slice. You might be less inclined to indulge knowing that you’d have to swim for a full half hour to burn off just one slice of boardwalk pizza.

3. Fudge

With every candy shop on the boardwalk handing out delicious homemade samples of fudge, it’s easy to get suckered in. But of all the boardwalk candies, fudge is one of your least healthy choices as it’s not only packed with sugar but fatty ingredients like butter. If you must indulge your sweet tooth, a piece or two of salt water taffy is a better choice. You can also make your own freezer fudge at home with our simple guide below:

How to Make Your Own Freezer Fudge

Read More

4. Chili Cheese Fries

Boardwalk fries get a whole lot worse when you start downing them in fat-laden toppings like chili sauce and cheese. Fries are packed with saturated fat and sodium to begin with, but by smothering them in cheese, you’re seriously adding on the fat and calories. If you indulge in a few fries on the boardwalk, split an order with friends and forgo the toppings (with the exception of ketchup). Be sure to also avoid highly battered options such as curly fries.

Pro Tip: Can’t crush your chili cheese fry craving? Use the Chili with Beans from Nutrisystem to make this lightened-up Loaded Chili Cheese Fries recipe at home! >

5. Cheesesteaks

A typical cheesesteak sub sandwich, even without all the toppings, is more than 700 calories. If you’re on the boardwalk for lunch or dinner and craving a sandwich, most of the grills do have healthier choices like grilled chicken or even a variety of wraps. While a greasy cheesesteak might be tempting, even an hour of jogging isn’t going to burn off all those calories.

Make a cheesesteak healthier with this delicious Nutrisystem-approved recipe! >

6. Sugary Beverages

It’s important to mention that drinks tend to be one of the sneakiest diet wreckers out there. It’s easy to slurp down the calories without even realizing your calorie intake—particularly when you’re walking on the boardwalk on a very hot day. While a small soft drink is around 150 calories, the monster-sizes on the boardwalk tend to skew things a bit. What’s considered a “small” might actually hold more than a single can of soda. In addition, you can expect that a boardwalk lemonade is going to have a lot more sugar than the kind you might drink at home.

It’s always best to drink water, but unsweetened iced tea or a real fruit smoothie can also quench your thirst without packing on the calories. Before reaching for a drink, be sure to check out these six must-follow rules for choosing your beverages! >

*Calorie estimates calculated via the United States Department of Agriculture’s National Nutrient Database. Note that boardwalk varieties may vary in nutrition content.

The post The 6 Worst Calorie Bombs on the Boardwalk appeared first on The Leaf.

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I learned bad habits at school (USA)

Yesterday I celebrated 15 pounds lost and being under 200 pounds. Like a lot of people pursuing sustainable weight loss, I've been reflecting on where the bad habits that made me overweight came from.

This sub is full of horror stories about homes where children learned bad eating habits due to poverty, abuse, neglect, overzealous dietary restrictions, bribery with food, or indiscriminate indulgence. None of these things described my family situation growing up. My lower middle class hippie parents did everything right, actually. They fed me healthy food, but not to the point that it was intensely restrictive or punitive. I didn't have to develop a taste for vegetables or fish as an adult. They took me hiking all the time, too, and taught me how to ride a bike.

I'm convinced school made me fat instead.

In elementary school, I was introduced to strictly enforced six and seven-hour fasts when I wasn't at a developmental age to handle it. These fasts would always be broken with institutional food full of fat and carbs, and also lots and lots and LOTS of milk. They told us explicitly that the best thing we could do for ourselves was pound whole milk, much of it flavored, at every meal. This was before Michelle Obama. It was also the golden age of standardized testing and the preparation for same, so lunch breaks were limited to 20 minutes. I learned that food disappeared if you did not eat it immediately.

In middle school, I was bullied a lot and the lunchroom was one of the places where this occurred. I learned to eat fast so I could go hide somewhere. My parents were astonished by how fast I could eat without choking or throwing up. This made it hard to taste food or know when I was full, and it's been one of the hardest habits to break.

Like many children who didn't play organized sports, I learned to associate exercise with humiliation in the middle grades. If I did poorly it meant I had a disability, and if I did well it meant I was a lesbian (these are polite terms, not the ones that were actually used.) There was no winning in exercise.

In high school, there were more options for what to do for food and PE, but all of them were terrible. There were a lot of vending machines in those days.

All through school, I learned that the human body is an inconvenience. The fact that you need food, bathroom breaks, and exercise is a massive inconvenience to your school, which as an institution needs you to do well on tests or it will be deprived of funding and cease perpetuating itself. Your body exists to embarrass you in front of your peers. The fact that you go through puberty is hilarious and degrading, and outside contractors must be brought in to scare you out of having sex lest you reproduce. Female bodies in particular are a distraction and a crowd control problem. Why would you treat your body kindly if it's nothing but a problem?

In order to unlearn something, you have to realize that you learned it in the first place. Most of what we learn growing up is never formalized in a curriculum - and well-meaning educators would be absolutely horrified if they saw it all written out like that. Michelle Obama got a lot of flak for pointing to schools as one of the culprits in obesity and T2 diabetes, but she was right, even if her reforms were hard to implement at scale in a way that made everyone happy. I wonder how many millennials are significantly heavier than they would have been because of various aspects of the school environment.

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Tantrum Tuesday - The Day to Rant!

I Rant, Therefore I Am

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Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!

The rant post is a /u/bladedada production.

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Please consider saving your next rant for this weekly thread every Tuesday.

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