Update w/ Face Gains, Body Comparison and Levels after 70lbs down in 4 months

https://imgur.com/gallery/ij7bZEm

Update after sharing my recent focus on self improvement, I posted a few weeks back and received a handful of people suggesting I complete blood work and talk to doctor after weight loss. Happy to report that happened today and the doctor was very please with body levels and the manor in which I have competed this process. I will continue to implement better life choices and listen to military/zombie audio books on my 7 mile night walks!

TLDR:

Lost 70+ pounds in 4 months by changing eating habits and going on nightly 7-10 mile walks listening to military/zombie books in the dark.

Link to old post:

https://www.reddit.com/r/loseit/comments/pb0tx4/70_down_in_4_months/

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Sanity Check Please....

Hey Guys! 33/M/6'4" down 55lbs since 4/1. Current weight is 266.6lbs.

From 4/1 - 8 /18, I just cut calories. That's pretty much it. Went from who knows what, to about 1300 a day.

On Aug 19th, I started hitting the gym lifting weight. I weighed 268.4lbs that morning.

From the Aug 19 - Aug 31st, I went to the gym 8 of the 12 Days, averaging 53 min sessions each time. I weighed 268.9 on Aug 29th. I averaged 1790 calories a day from the 19th to the 31st. So, essentially, I didn't gain or loose weight that half of the week.

From Sept 1st - today, the 12th, I've went to the gym 5 of the 12 Days, averaging 49 min sessions each time. (Had a work trip in the middle of it which lowered my days at the gym). I averaged 1900 calories from the 1st to the 12th. I weighed in at 266.6 on the 8th of this month.

My average weight loss over the last month is only 3.3lbs.

Since I started on 4/1, I've averaged around 9-12lbs a month of weight loss, up until I started going to the gym strength training.

I'm going to assume I'm losing body fat - right? Unfortunately I only recently got a set of calipers and measured myself using the 7 point method, on the 7th of this month - so I don't really have any good data since I started on my body fat percentage.

I know I'm building muscle. For example, on the Lat Pulldown, I had to lower my weight from 10x90, to 10x80 3 weeks ago. Today, the same exercise, I as able to do 19x115 until couldn't do it anymore. Another example is on the Single Leg Extension, 2 weeks ago I could hardly do 10x27.5. Today, same exercise, I was able to do 10x45 and could of likely down more.

Part of my fear is, I'm building as much muscle as I am losing weight, thus pretty much staying the same. Part of my problem is I'm still way too heavy. I'd really like to be around the 230s. So what do I do? I know muscle speeds up the metabolism and burns more fat - but how do I balance it to where I still build muscle and still drop weight?

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Weight Loss has Stalled

SW: 74kg/163 lbs CW: 70.3kg/154lbs GW: 65kg/143 lbs

I’m a 21F 173cm/5’8? and I’ve been on my journey since the beginning of July. I’m 16:8 intermittent fasting, tracking my calories, aiming at around 1600cal a day, and I workout most days of the week.

My weight loss has been a steady progress losing anywhere from 200 to 600 grams a week, which I am more then ok with. While I would love to lose it faster, I have to keep reminding myself that it’s sustainable this way. That being said, my weight loss has been at a stand still the past 3 weeks. At first I thought it was because I was on my period, but my weight still hadn’t changed the following 2 weeks after that.

Im not overly strict with my calories, I definitely aim for the 1600 daily mark but if I go a little over or have cheat days, I’m not too fussed. I use MFP to track my intake and while I don’t weight my food (as I think mentally this won’t be good for me), I definitely add them as higher then what they are to ensure I stay under.

In terms of working out, at first I was jump roping for about 15-25 mins a day then switched to stationary cycling as it started to become boring and tough on my feet. I cycle daily for 60 mins and usually burn 700 calories along with in the pass few weeks, occasionally (and by that I mean my 1-2 times a week) weight training, but bare minimum training for about 15 mins.

On top of that, I have noticed my waist line go down 2.5cm/1 inch which is great but again has stalled like my weight. The upper half of my body is already relatively thin especially compared to my lower half where, especially my thighs, are massive. I know you can’t spot train weight loss but is there a reason why I’m losing the weight from the already “skinny” parts first and not the part with the most weight?

Overall, I just want to know what I’m doing wrong to not lose any weight in 3 weeks when I was going so well, and what I can do to start losing weight again. It’s quite disheartening not seeing any changes and also knowing the weight that could’ve been lost in these past 3 weeks.

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Girls bodies play tricks. Any ladies relate?

So for a week I hadn’t lost weight. I thought maybe “the calories amount is even lower than I thought?” Of course every calculator has different definitions of low activity from being paralyzed to being a couch potato to light gym 3 days a week. And one may say you need 900 calories for max weight loss while another says 1700. Okay 1700 was CLEARLY incorrect. It’s calorie per pound loss was 100. Which is false a pound a week is 500. Big difference. Of course then surprise my lady time happens and my weight drops 2 pounds a day a couple days. Thanks body! You had me second guessing myself! Not nice! I work hard! Also I keep having to edit my profile the last couple days to keep up. They say bloating is caused by salt but what about when youre sodium deficient??? I take a pill of prescribed salt a day. I should be taking 2 but I always forget the second dose. I mean is it still the cause of bloating? Or can I officially blame my hormones?

Any other ladies feel me here? I can’t tell you how long my list of “reasons I would rather be a guy” has gotten. Stupid body made me all crazy for nothin.

Of course now I know people will say “your losing too much too fast.” Honestly I don’t know why my body does that. It’s ALWAYS done that. Either I lose none or too much. I can’t seem to find a middle ground. I follow the calorie recommendations and I don’t work out much (physical therapy but that’s it. Not much of a work out). Yet I still lose double what I should for the calories I’ve cut. But I haven’t seen my body pay for it yet so I’m not too worried. Although maybe I should be.

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Maintenance Monday: September 13, 2021

If you've reached your goal weight and you're looking for a space to discuss with fellow maintainers, this is the thread for you! Whether you're brand new to maintenance or you've been doing it for years, you're welcome to use this space to chat about anything and everything related to the experience of maintaining your weight loss.

Hey everyone, here's your weekly discussion thread! Tell us how maintenance and life in general is going for you this week! And if you missed last week's (or simply want to reread), here's a link.

If there's a specific topic you'd like to see covered in a future thread, please drop a comment or message!

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12 Fun Tips to Make Exercise Less Boring

It’s no secret that regular exercise helps you make faster progress to your weight loss goal. It’s also no secret that it can be hard to work up the motivation to break a sweat and get moving. But that doesn’t mean working out has to be a boring chore! In fact, with these 12 fun ways to exercise, you may even discover you enjoy it.

1. Partner up.

Exercising with a spouse, friend or neighbor helps the time pass as you chat while you’re moving. One study also found that when people participate in a synchronized activity (such as rowing) instead of exercising alone, their bodies release more endorphins (also known as “feel good” hormones) than when they are going solo. According to the researchers, who published their findings in Biology Letters, “This heightened effect from synchronized activity may explain the sense of euphoria experienced during other social activities (such as laughter, music-making and dancing) that are involved in social bonding in humans and possibly other vertebrates.”¹

What’s more, having a partner helps you stick with your commitment to regular activity because you keep each other accountable and on track. If your partner is a member of your household, you can also join together on a weight loss journey by signing up for Nutrisystem’s partner plan.

Exercise is Better Together! 5 Partner Workout Ideas to Try This Week

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2. Make a playlist.

Music can boost your mood and keep your mind occupied as you exercise. Choose songs for your workout playlist that are upbeat and fast-paced, so they lift up your energy level as you go. The ideal music for exercise has about 140 to 160 beats per minute. Some music streaming services even tag songs that match the tempo of your workout pace so you can easily identify them.²

3. Dance, dance, dance.

If you love to move your body to the rhythm of music, make dancing your workout. A 155-pound person burns about 108 calories during 30 minutes of doing a waltz and about 198 calories when square or disco dancing.³ For even more fun (and extra endorphins!), look for groups in your area that get together for line dancing.

4. Playground circuit.

If your kids (or grandkids) love to go on swings, the sliding board or do other playground activities, you can get in a quick and fun workout while they’re enjoying themselves. You can do all kinds of calisthenics using the equipment, from pushups or presses on the slide to flexed arm hangs from the monkey bars. A quick search online will provide you with tons of ideas for getting fit at the park using the swings, benches, slides and more.⁴

The Top 10 Activities Logged in the NuMi App

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5. Play to lose.

Many outdoor games for kids keep you moving while you’re having fun with the family. Join with them as they play tag, kickball, hopscotch or any of their favorite games and everyone will go to bed tired and happy, while your metabolism stays active.

6. Ride a bicycle.

You never forget how to ride a bike or lose that joyful feeling of cruising around with the breeze in your face. Even at a modest pace, a 155-pound person burns 288 calories in 30 minutes of riding a bike.³ Many communities these days have bike trails where you can get away from car traffic and enjoy beautiful scenery as you pedal.

7. Break it up.

To get the benefits of regular exercise, you need to be active for 30 minutes a day. This can be difficult if you have a busy schedule or are just getting started with your fitness journey. That’s why we developed the My Daily 3 activity plan.

My Daily 3 is our way of tackling this recommendation in an easier way that works with your life. By incorporating three quick, 10-minute activity sessions throughout the day, you can still reap the benefits of regular exercise without making a 30-minute commitment all at once. For example, you could walk for 10 minutes in the morning, 10 minutes at lunch and 10 minutes in the evening. Even better, do 20 minutes of walking and 10 minutes of light training with resistance bands to build muscle.

10 “Sunday Funday” Activities That Will Boost Your Weight Loss

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8. Join a class.

Gyms now offer so many choices for fun classes, from Zumba to spin to kick-boxing. Sample a few of them to see if one gets you excited to come back for the next session. Look for lively instructors, who can make any kind of exercise more enjoyable.

9. Listen to a podcast.

Keep your brain busy while you’re exercising and time will fly by. Whether you love true crime stories, comedy, celebrity interviews, the latest news or just about any other topic, you can find podcasts that will hold your attention as you stay active. You can pick from a wide range of free podcasts available for any mobile device.

10. Buy an outfit.

When you look good, you feel good. Workout clothes today are more comfortable and more stylish than they used to be. Get yourself an outfit you’ll be excited to wear and you’ll look forward to exercising so you can put it on.

Weight Loss Motivation Running Low? 4 Fun Hacks to Get You to Goal

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11. Set goals.

Challenge yourself to achieve goals you have to work a little to reach. Keep them simple, like walking 10 minutes without a break or going to the gym three times a week. Goals like these help you to focus on the process of regular activity as you get the benefits.

12. Reward yourself.

You know exercise has valuable long-term benefits for your weight loss goals, but you can make it pay off in the short-term with small rewards. Every week that you get in 30 minutes of exercise each day, for instance, you could treat yourself to a spa treatment. Thinking about the reward will keep you from being bored along the way to earning it.

The 7 Best Exercises for Weight Loss

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Sources:

1. https://royalsocietypublishing.org/doi/abs/10.1098/rsbl.2009.0670
2. https://www.scientificamerican.com/article/psychology-workout-music/
3. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
4. https://www.playgroundequipment.com/20-playground-exercises-to-achieve-a-full-body-workout-without-the-gym/

The post 12 Fun Tips to Make Exercise Less Boring appeared first on The Leaf.

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Day 1? Starting your weight loss journey on Monday, 13 September 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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