Weight Loss Plateau

Hi everyone. I am a 37 year old asian male who is 5 feet 8 inches. I am near obese --- I weighed about 220 pounds at my heaviest about a year ago. Since then, I have managed to lose about 26 pounds from 220 pounds to 194 pounds over the course of about a year. However recently, over the past month or so, the weight loss frustratingly seems to have stopped and my weight has plateaued at about 194 pounds not matter what I do. I eat about 1500 calories a day consistently and go to the gym where I take part in weight-training and resistance exercises under the guidance of a personal trainer 3 times a week. Each sessions lasts about 1 hour 15 minutes. Besides these, I also walk for an hour 3 times a week. Based on my stats, I calculated that I should theoretically be losing around 1 kg a week. However , for the past month or so, I have lost next to nothing despite exercise and diet. Anyone has experienced something similar before and have any advice for me ? Thanks a lot !

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Day 1? Starting your weight loss journey on Thursday, 30 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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Progress. Lost just over 100lb. Maintaining for a year now.

Weight has been a constant struggle for most of my life but now i think i can firmly say and i have control of the issues that lead to me being overweight. In the end it's as a lot of people say, it's simple to do but not easy. Forming the habits that lead to this point was hard, but habits as they are get easier, something that is a struggle one day becomes a struggle to do several days in a row, then one day you don't think about it at all. There's a lot of comfort to be found when the foundational habits of your life lead you to become healthier rather than actively taking years off of your life.

The biggest battle for me was the psychological one. As i imagine is the case for a lot of you, food was a coping mechanism for low points, and you will have to face hardships throughout doing this where you suddenly realise you don't have another coping mechanism and you have to face something you haven't before. But for me, reaching this point means food has done it's job, i built those old unhealthy habits to deal with things i couldn't otherwise, so i guess i'm thankful i didn't turn to something even more damaging or with outcomes i couldn't turn around. How dark would things have become if i hadn't found a coping mechanism at all?

As for what i actually did Every other day i do 100 pushups and as many pull ups as i can manage, i walk and do trails on weekends but beyond that i really don't go out of my way to exercise at all. Then of course calorie counting, the 'simple, but not easy' part, i tried to keep under 1800. My go to cravings killer when i was really hungry was monster ultra, god knows it's probably not good for me but if it helped me stay on course and lose weight then it's probably healthier than the alternative. If you haven't heard, caffeine is a pretty good appetite suppresant, it was a constant during weight loss. A key part was also convenience, cooking a nice healthy meal is great if you're in a good mood, if you're just bloody hungry and irritable already (not uncommon on a calorie deficit) then it's good to have prepared food or healthy ready meals. For ease i recommend counting your calories in the store, i know everything that i can make for lunch in my cupboards will come to around 700 calories, it reduces having to think too much about these things.

Hope this wasn't too much of a rambling mess!

Pics : before https://i.imgur.com/lg1uoBe.jpg

After: https://i.imgur.com/xl1873f.jpg

https://i.imgur.com/qtP9BfX.png

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Trying to create a little weight loss support group

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Almost 50 pounds lost from may to September.

So this is my progress since may of this year. I haven’t cut out carbs or sugar and I’ve lost about 50 pounds. The main thing that I do is follow the TDEE calculations I got for my height, weight, totally body fat percentage, age, and the amount of activity I do. So I follow a calorie deficit. It has been difficult for me is learning to see past the body dysmorphia and really remembering that the weight loss journey isn’t just a downward trend, but a roller coaster going up and down. Also learning to not be so hard on myself either, that mistakes happen. One bad day doesn’t equal “that’s it. I give up.” It’s more like “okay. I had a bad day. That’s ok. Get back up and try again.” It’s also really helped that I’ve started taking care of my mental health. What do you guys think? Do you see progress??

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I think it’s finally time. Let’s go Reddit 💪🏻

!!WARNING!! This is a long read. Im very sorry in advance. I started typing and just let go. There’s also a lot of long questions, and I jump around a bit but this is my first time posting ever. I’ll be posting this in the main few subreddits I’ve lurked in for years.

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23 year old male, currently 260lbs (sept 2021)

Well, I want to start off by saying this isn’t easy. I’ve been trying to lose weight for 7 years now, and have lurked and read subreddits on this forum for well over 2+ years. I always read people’s stories, or tips and tricks, etc. It always made me motivated to start losing weight but it’s been hard. I’ve tried and failed multiple times and actually lost like 30 at one point. But I never stick to it and never have the discipline to not eat. Im posting this in the subreddits I have lurked on for years to hopefully become a part of a new lifestyle with other people. Community is key.

Background info of my life you can skip, but I ask you don’t

I’ve been overweight my whole life, like many people on here. I started as a heavy kid with heavy parents. They always told me to finish my plate and always be full. Don’t get me wrong, I let myself get this way, I’m holding myself accountable for my actions. I just think the mindset they gave me bled into my mindset today. Anyways, around age 12-13 I noticed I was a little heavier than everyone else but it wasn’t a concern at the time. I was around 100lbs. It was around this time I got heavily into video games so all I would do is eat junk food and play video games (shocker, right?) I spent all my summers doing nothing but WoW, Call of Duty and the occasional nap. It got worse when I was around 16-17 I found the wonders of marijuana (Oh boy, the munchies!) So I spent most my time skipping class, getting high, playing video games and eating Dominos Pizza. Oh yeah I had the life! I eventually joined a weightlifting class at my high school for the last two years. I never got ripped but I could bench 265 3x rep max. I really loved the feeling of weightlifting and feeling myself get stronger and more in shape. After I graduated, sadly, I never lifted again. Even during weightlifting I ate and slept like shit so I was still overweight. This was my senior year so I was 18 and around 240, a little muscle but mostly fat. (Trust me, I didn’t need a BMI test to see what I looked like jumping up and down without a shirt). So after high school I took about 2-3 years off living with my parents. Can you guess what I did? Correct! Video games, weed, alcohol and lots and lots of eating. This went on for a few more years and I tried on and off dieting (none lasted more than a week) until around my 23rd birthday (January 2021) when … I fell into a depression…after realizing what my life had turned to, it really hit me. I was 23 years old, living with my parents, working a minimum wage job, no eduction above high school. I realize now that most of my life I was eating for comfort, I enjoyed how it made me feel and it was there for me. I was addicted to it.. I ate because it made me happy, then I would be depressed with being overweight so I would eat. It was a vicious cycle. I was way out of shape (300lbs at 23 years old) and I decided I’m finally gonna change and this time I’m 100% going to stick to it!! …kind of…

I ended up getting an apartment with my buddy and going to EMT school. I was feeling like I was accomplishing things in life! I graduated EMT school and decided it was time, yet again to try to work on my weight since I was on a natural high of life. I started by using the LoseIt App (which I have installed and uninstalled countless times) and just started very simple this time. Calories in, calories out.

(As I stated before, I did a lot of research over a long time + reading COUNTLESS subreddits and forums on advice. It was like..the knowledge was there, but the drive wasn’t.)

I kind of went crazy though with the calorie counting and decided I would just go super low (around 800-1000 calories a day). I know it wasn’t healthy trust me, but I was broke and so so mentally and physically tired of being overweight. I ended up hitting 240 after 6 months. (January 2021 - June 2021). I was feeling good, I weighed as much as I did in high school! But all I ate was gas station sandwiches and ramen. So I had lost health but I was still unhealthy and super out of shape (out of breathe going up a flight of stairs). I was once again unhappy with myself. It’s like…I lost some weight, but I still felt bad and still was heavy. I ended up moving in with my girlfriend (about 3-4 months ago) and it’s been great! I got a new job as a car salesman and I love it, I’m making decent money, enjoy my job, just paid off my car. Life has been great, only thing now is I’m noticing I’m putting weight back on. I decided to weigh myself last week and realized I was almost at 260. My bad eating habits are back and my girlfriend and I very bad about eating out. I’m almost in tears because I feel myself going back to how I was. Yes I don’t have time to eat and smoke all day like when I was in high school, but I still eat a lot of junk, processed food and super late at night.

Okay background story over, if you skipped, please continue below

This brings us to our current day me.

I am 23 years old. 260 pounds. Fighting my weight since I was 15. And guys? I can’t do this anymore. I can’t live like this. I’m tired of not being comfortable shirtless, I’m tired of feeling heavy and sluggish, I’m tired of how I look, I’m tired of how I can’t be the person I want to be. I will not die at a young age, or never life a fulfilling life due to my weight. I’m done this time. I’m so so tired and mentally done. My grandfather died from a heart attack when he was in his 50s. My father is very overweight and I fear I will lose him to it soon with his current issues. I just… I can’t do it. I can’t do it to myself or people around me any longer. I will not succumb to food and live in this fat flesh prison. This is MY BODY and MY LIFE and I’m taking control of it now!!! Fucking now!

My goal is to lose weight but do it healthily. I considered going to a nutritionist/dietician soon and finding out a good regimen for myself but decided to try you guys first! I have read about Keto diet, Paleo diet, Vegan, Vegetarian, Mediterranean. Blah blah. Way to much information overload… I know how to cook and I can meal prep. I just know that if I don’t meal prep, I’ll fall off the wagon. I want to have a balanced diet but also I want to do a lot of cardio (and eventually weightlifting again.) My end goal is eventually to be very healthy and honestly kind of ripped.

I always fall of the wagon though so I need people to hold me accountable and to help guide me, that’s where you guys come in. I want to find out how many calories I should truly eat a day, and possibly my macronutrients. I have a desk job, so I’m very inactive, but I wanna do some form of workout or even cardio. My main goal is to lose weight, but if muscle is built too, hey why not! I can only do at home workouts and cardio for the time being so maybe YouTube or something. There’s so much I want to know about eating right and weight loss, I just don’t know what to do! So before I make this god awfully long post even longer, let me wrap it up. Down below are my main questions. Instead of hiding and lurking on forums I’m finally bringing myself out to make a change. The change starts today.

23 year old male. 6 foot tall. 262 lbs.

1. What should my daily caloric intake be around to lose weight fast but healthily?
2. I wouldn’t mind trying a specific diet (Keto,Vegan,Paleo) that’s a lifestyle change and I have the drive to do it. I just need help with how many meals a day should I have?
3. Also, how many meals a day would you recommend 3, 4, 5? I can meal prep easily I just need to find a diet plan to follow first, I can find recipes if I just know what macro nutrients to use each meal and how many calories per meal.
4. What should my macro nutrients look like? I’ve heard 50/30/20 and 30/30/40. I just want to know what is best for me if I want to lose weight (but not be skinny fat) I wanna be fit too. Which kind of branches into the next question
5. Would 2-3 days a week of HIIT workouts + a few days a week of cardio be too much? Like I said I have a sedentary lifestyle so it would only be a 30-40 min HIIT workout (2-3 days a week) and some light jogging/running for an hour (other 2-3 days).
6. Is weightlifting or calisthenics good for losing weight? I have no weight set and I can’t go to the gym. I just need help making a diet plan for that type of fitness + a schedule. I’ll follow a schedule perfectly I’m just bad at making it. I just want exercise and healthy eating to start. (We can get swole later) I always overload myself with too much info and research that I can’t find what’s truly right for me. I just want to do what will truly work for me (What days do I work muscle groups, do I need more cardio, is my macronutrients good for maximum weight loss, etc). Too much info can be overbearing. My work schedule is the same 9-5 mostly so it’s easy to make a daily routine and schedule I just need help. I want get up at 6am and be in bed by 10.

Lastly, any and all advice is welcome!!Like I said, this was a lot for me to do this but I’ve finally come to the conclusion I can do it. Thank you so so much if you actually read all that, I spent 30 minutes pouring my heart into it and I know it was a lot trust me. However I’m finally ready to get on a good path to follow for the rest of my life and I think writing this all out will help. Have a wonderful day, and a beautiful tomorrow. - Matt

P.S if anyone wants to keep in touch for support for each other if you are also losing weight I’d be happy to help, I believe holding yourself accountable with someone can help. Even if you aren’t losing weight but you wanna help, or if you happen to know or even be a nutritionist or dietician and want to help, I would love it. Thank you!!

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how to help stop cravings?

okay so i am just starting my weight loss journey. i am currently 225 and want to get down to 165. not a huge goal, but not small either. i was an athlete growing up and today i went to the gym for the first time and actually had fun, so that gives me a lot of hope that i will be able to commit to exercise, the problem for me is the nutrition. i struggle with willpower and saying no to my cravings so badly. it’s terrible. i know the key is to have everything in moderation but the fact of the matter is i HAVE to change my eating habits and cut down on the amounts of unhealthy foods/carbs/sugary drinks i currently eat now. i find myself craving different foods all day long. it gets even worse when i am hungry. i drive past certain restaurants and find myself craving those foods, it takes everything in me not to go and order from them! i didn’t do it today but some days i just crack. and then some days i end up overdoing it and feeling terrible. does fighting these cravings get easier with time as i start to introduce my taste buds to healthier foods? any tips on how to i guess, build a stronger willpower against cravings? thanks so much!

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