The weight seems to not change a lot

Hello everyone, I’m currently 23 weight at 220 lbs. For one year I have tried to switch my life around, I bike to work and hit the gym at least 1-3 hours depend. I also cut a lot of my calories, eat a lot more fiber, staying away from processed food, etc Just 3 meals, fruit in morning, sandwich for lunch and some sort of protein and steamed vegetables, no snacking, I don’t even dare eat one piece of candy. Curiously, in the end of one year I actually only lost about 9 lbs. I’m not sure what could be the cause, everyone around me can notice my drastic weight loss changes but I myself just can’t see it. As much as I know not to trust only the scale, I just can’t wrap my head around the slow number on the scale while everyone around gets better result from just diet. Wonder if anyone else also got similar problem or know the reason.

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My husband says that further weight loss would be bad for my face, and I don't know if I agree.

I'm 37M, married to 42M. I've lost about 7kg over the past year and currently am at 16% body fat, according to my smart bathroom scale. I'm quite happy with my body but I still have a spare tire I'd like to get rid of. My goal is to get down to 12% body fat to have a flatter stomach. I'm at a healthy BMI of 21 and am dieting very responsibly, with about a 400 kcal deficit a day, high protein, strength work, etc.

My husband told me a few days ago that he thinks it's a bad idea to lose more weight. He says that my face is getting too lean, and if I lose more body fat, I will look older and less healthy.

I'm not upset or offended by this at all. My husband is a terrific, supportive partner, and he knows that this weight loss is all about aesthetics for me as I was already at a healthy weight. He's just giving his opinion about what is attractive to him. And he may have a point. I have an uncle with very similar features to mine (strong brow, high cheekbones), he is very lean and looks like a lich. His face is very gaunt and sunken. But, he's also a heavy drinker and smoker and I am neither, so I don't think that's my destiny. And I think my face is more attractive since I lost the weight, more defined and masculine. My husband thinks I look better a little more rounded out.

I know on a scale of life problems, this is about a 2/10. But I find myself obsessing over it a little bit, so I thought I'd write this out and see what people think. Should I continue with my body goals, or take his advice and maintain at this level? Would 4% less body fat really affect my face much more?

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I hate the way people look at me when I lose weight

I've constantly gone back and forth between being fit and obese throughout my life. I turned 26 this month. I don't want to keep oscillating. I do want to be healthy and look well, but I keep sabotaging myself.

It seems that as soon as other people start noticing my weight loss I start getting really uncomfortable. I notice the way men gawk at me at the supermarket and how their wives glare toward me as if I should be punished. The people close to me will poke and pinch my stomach and say things that are meant to be taken well, but I end up being offended. I often wish they would just not say anything even if they're happy about my weight loss.

I think I start stress eating because I don't know how to process the attention. I feel vulnerable and like a piece of meat that attracts people with ulterior motives. Does this sound familiar to anyone? I'd really appreciate some advice.

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Day 1? Starting your weight loss journey on Wednesday, 22 September 2021? Start here!

Today is your Day 1?

​

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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Home Food

Sorta been lurking here a bit, but finally decided to cave in and ask. I'm 15 year-old male, 5'8 and a half, and 153 pounds. Been working out for about 2 years but have not done weight loss till 14 (nothing extreme only in like a 200 calories deficit at most so I don't stunt anything). Slowly losing weight so I can improve with my athletics (doing gymnastics, track, and cross country).

So I'm naturally chubby and have my dads genetics (whom puts on a weight and fat a lot easier, also muscle but I'll tall about that later) and I can eat A LOT! Even before working out, I could just eat and eat and food would be the only thing on my mind. Got tired of it and started working out at 13 (though I've always done cross country and track in the past, but I haven't done anything with my diet, I wasn't fat but I was definitely on the skinny-fat side, more fat than skinny). Somehow, I did it for about a year but I don't know what's different now, I seem to be yo-yo dieting a lot, I'll tell myself "It's fine I'll just restart" but I'm tired of that cycle. Been doing it for the past 5 months, and it's driving me insane. I always have that little excuse at the back of my head like "Oh, I'll be fine I can burn it off tomorrow" or "Maybe I'm just more hungry because I've been putting on more muscle" but it still feels wrong and I am in fact slowly putting on weight rather than losing it slowly. My family loves to cook and there's always food out whenever I go downstairs. I cook my own diet food but there are times where I'm like "that looks good" and eat it. I'm not sure how to combat this cycle of always telling myself "I'll do it tomorrow." If you ask me I think it'd be easier to diet without all the distractions of food that are in my reach downstairs, but I'm still stuck in my house till I move out (Don't get me wrong though, I'm very grateful for the food my family provides and love them a lot, it's just very hard to diet with all the high calorie food in my grasp. Got an asian family and sheesh it's hard not to eat it...) On a side note, I try and give myself a little day where I can eat the food my family makes, but I'm not sure how to track those calories cause I'm not sure what they put in it. Any thoughts on this as well besides that entire rant I went on up there?

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"Lifestyle changes" are not enough, I guess

Ive long suffered with fad diets and ED. After just continuing to gain and gain and gain throughout my 20s, I decided a couple years ago to institute just some general lifestyle changes. Thats what everyone said-- just try to be healthier, eat less and move more, and it will work.

Some of the changes Ive made: Large Dominos Pizza x1 per week eaten by myself --> No pizza, basically ever. If I get one its now with friends, 1 or 2 slices max 200-300 calorie snack every afternoon after lunch --> No more snack 3-5 bottles of wine per week (yes, lol, it was alcoholism) --> 1-2 drinks per week Heavy smoker --> Non-smoker No exercise --> Biking 15 miles per day, 3-4 days a week, long strenuous hikes every fews months with easier hikes every other weekend Little portion control --> Weighing and measuring, smaller portions (for example 2 egg omelet --> 1 egg omelet) Lots of prepared and instant foods --> Very little instant foods, and very little preserved meats and cheeses

This has all been over the course of 2 years, with a bit of more hardcore calorie counting inbetween.

And all together I have lost... 1 kilogram. I have gone from 95 kgs to 94 kgs, still obese (BMI 32). I dont eat heavy foods like curry or stew or hamburgers really anymore, except on occasion. I stay away from snack foods like potato chips. I have never had a taste for sweets. I dont put milk in my coffee anymore, I dont eat a lot of fried foods like I used to either. Used to eat 1 piece of fried chicken almost every day, and I dont think Ive had a piece now in like... 3 months? At least. I eat tofu and vegetables, rarely cook with oil. Lots of whole grains instead of processed ones, pastas and breads are always weighed and measured to be half-size of normal restaurant portions.

And like none of it is perfect but man, it is so much better. I am so much healthier, my skin is clearer, everything is better. And yet, I just dont lose weight.

I dont really know what to do about it. Ive spoken to doctors, gotten tested. I read about how real weight loss isnt really possible. Im the same weight as my mom and many people in my family. Maybe Im just stuck like this forever? Maybe its natural? My waist to hip ratio is not bad.

But I just hate that like... Im still so fat lol. I cant get a date, I cant go on rollercoasters, I cant shop at the normal stores for clothes and have to order specialty online. Ive been getting joint pain and my doctor says its because Im doing too much exercise at such a high weight and I need to lose some, but Ive been trying for 10 years to lose weight! Nothing is working, for some reason I specifically just cant do it.

I just dont understand. Its been so long. I know I must just be eating these calories back somehow, like my portions must be out of control or something, but I compare what I eat to my (thin) coworkers and its the same! And my stuff is healthier! I exercise more than any of my friends, I eat the same or less, I drink the same or less, and yet still...

I guess the only way forward is to count everything down to the gram. Maybe restrict much further. Maybe I just dont have a body that can eat the same as everyone, I need to eat less than everyone. I dont know.

It just sucks lol. This sucks. Im tired of being fat.

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Losing weight but eating more

Does anyone else feel like they are losing weight, but eating more?

I feel like my perspective on eating has completely changed in the last few months and I've been able to really change my lifestyle.

Pre-"real"-weight loss journey: I used to believe that I was eating healthy (and when I thought I was eating well during the week, I would treat myself on the weekends). But looking back, I realized I was thinking about things all wrong. I was completely overestimating calories on "healthy" foods and making up the difference on the weekends. I wasn't really calorie counting, just guesstimating.

Fast forward to now: I have really changed the way I eat and am way more conscious on nutrition of the foods I'm eating. I calorie count everything (yes --- everything from oils to nibbles between meals). And I actually feel like I'm eating MORE than I used to and somehow losing weight. I know this is because I'm eating more nutritiously dense foods, but isn't it funny, ey! Because of calorie counting, there are even some days where I have to really make an effort in meeting my calorie goal. Or I feel super full at even 1400 calories.

Some sample meals:

• breakfast: egg white muffins, fruit, avo/guac "toast" on rice cakes
• lunch: salad of sorts or leftovers from the day before, soup, or no-bun sandwiches (i like to sub cauliflower thins or make a lettuce type wrap)
• dinner: fish (salmon/tilapia) or lean chicken and veggies, rice sometimes (but small portions)
• Snacks throughout the day: hummus w/ veggies or crackers, seaweed snacks, pretzels, grapes
• I also still have a latte everyday! (i still need some nice things in life =p)
• Protein shake most days
• I've cut out most refined carbs, olive oil (i used to sprinkle that on everything), heavy meats, and generally don't really eat much sweets (thankfully, no sweet tooth)

Anyways, the power of calorie counting + portion control is REAL! I aim for 1,200 calories a day (but give myself wiggle room up to 1,400 calories). I also treat myself if I want to some days, but don't go overboard. I've lost close to 15 pounds, still a way to go. And this has been at a 1 pound/week rate. It's not a huge weight loss rate (which still frustrates me time to time), but I'm happy to have created a sustainable routine and lifestyle. I'm in it for the long haul and not starving myself and don't feel like I'm "dieting." I do exercise (and that's definitely helped lean my body and made me feel good), but really believe it's the food of course that has made a difference.

Outside of the weight loss, I just feel better - both inside and out. Physically and mentally. I have better energy, better skin, better sleep. I don't feel super bloated (although if I do bloat it's way more noticeable). And generally stop myself from getting to that point / stop when I'm full.

Anyways, only been a few months, but hoping to continue on this journey!

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