When do you stop?

I’m 32F, 165cm. I gave birth about a year ago and straight after the birth I think I weighed about 76kg. I didn’t think about weight loss the first 9 months and just dropped to 70kg without trying. About 3 months ago I started IF and CICO and I’m now 62kg, which is 3kg lighter than I was when I got pregnant.

I set my target weight as 60kg, so I guess I’ll get there pretty soon. Then I read some random thing that said that the ‘ideal’ weight for my height is 56kg, so I was like, maybe that’s the place to stop. So I guess my current plan is to drop to 56 and see how I like it. Anyway! It just got me thinking about how you choose a target weight and I’m curious to hear people’s thoughts!

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Day 1? Starting your weight loss journey on Wednesday, 13 October 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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New Here. Posted this on another sub. Sorry for long post.

24/M My regular is 6-8 beers a day at least 5 days a week. 6’3” 226 lbs. Last week on Monday I went out with a buddy of mine who drinks heavily as much as I do/did. We went out at 2 pm after work and after I had a few tequilas we went to another bar for a few more and finally hit our third for a few more. I came back to my apartment where my girlfriend and son live with me and I was blacked out after I ate the curb. I never hurt her or my son only myself. For months on and off I would battle myself and my girlfriend that hasn’t spend a day sober since she was 20 besides when she was pregnant. (She’s now 29) and nothing was getting better cause she wouldn’t stop drinking if I asked to do it together. I’ve trained my liver too much that’s why I could drink that hard on a Monday and pretty much every single day. I decided to be the piece of shit she always said I was and get blacked out due to my sadness and anger. And I ended up feeling more disappointed in myself than I ever have.. I’m a great employee, I think I’m a great father and I do anything I can to help her out and anyone else who calls for it.. But I never feel happy or complete so I drink. It is now a week and one day since I had a drink and today I decided to run a mile through the neighborhood without stopping in 8:15 and walked another half mile back home for the first time since high school and that wasn’t enough so I did another mile running/walking on the treadmill at my complex. I feel great sitting here in my damp hoody and sweatpants with sore legs. I want to keep this going but I have my doubts in the back of my head. Looking for advice and encouragement on mental health fitness as much as physical fitness. I’m tired of feeling like a loser, an alcoholic and a flat out weak bitch. Any advice helps. And some of your weight loss/mental strengthening stories I can take from would be appreciated. I need it, bad. Sorry for the long post. I don’t know where else to express this.

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Anxiety about gaining weight back

Just needed some place to vent today. I’ve lost about 45 pounds over the past few months and am proud of it and am halfway to my goal weight. Naturally I am losing weight slower now than I did at the beginning because I am burning less calories since I am carrying less weight around. I have been pretty open with trusted people in my life about my weight loss and I’m scared I’m going to gain all this weight back and disappoint everyone. I am losing less and less weight each week and it’s becoming harder to keep up with such a rigorous workout and diet routine and I’ve had more slip-ups than before. I am still losing weight each week but sometimes I feel disheartened and worry that I’ll start gaining. I don’t know how to cope with this anxiety and worry I’ll give up. I know I’ve come so far already but sometimes it’s stressful knowing I have a lot more to go, and that it will take longer now. Idk if I’m really asking for any advice because I know I don’t want to give up but I just needed somewhere to vent about these fears I’m having.

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Texture issues: so much of healthy food is...mushy! Options for veg, fruit, and whole grains that are flavorful and crisp needed!

One of my biggest challenges with subbing in healthier options in my daily meals (like beans, veggies, etc) is that the textures are so unappealing. For example, I have a fancy food delivery service and one meal is "Acorn squash stuffed with mushroom". I like mushrooms but the texture of squash is going to make that one a tough sell. Ditto on tofu curry bowl.

Same with MANY cooked veggies: eggplant, peppers, tomatoes, squashes and other gourds, beans, cauliflower and broccoli, oatmeal, whole grains like quinoa, faro, millet, etc.

My weight loss coach is pushing me to reduce carbs and I agree, but it's really tough to find filling foods that aren't high calorie (for example, subbing in nuts or cheese means a much smaller serving) and that 'round out' a meal and provide variety. She's also pushing smoothies on me, and again, that's not a terrible lunch or snack idea but the idea of drinking my breakfast just makes me REAL sad.

Raw fruit and veg is cool but it's often bland and watery (cukes, carrots, radish, etc) and does almost nothing to help me feel full.

I also intensely dislike the texture and taste of most meat, so chicken strips and stuff like that is kind of out.

A typical day of eating for me:

Breakfast is a cheese and egg sandwich on a small biscuit + a 2% milk cappuccino with 2-3 pumps of flavor syrup---about 400 calories or so. Occasionally do a Daily Harvest forager bowl, about 250 calories (oats or millet with fruit and nuts).

Lunch varies but usually Daily Harvest grain bowls (which are about 300 calories and have leafy greens, complex carbs, and veggies) + a serving of cheese, fruit for dessert or Jello cup. Sometimes a frozen diet entree instead of a grain bowl + a Daily Harvest smoothie (those are about 100 calories usually)

Snack: a small wedge of hard cheese + grapes or figs, serving of nuts + mini candy bar, granola + low fat or nut milk, (one of those) or skip

Dinner: varies, but it's often a frozen diet entree of about 300-400 calories + a small Jello + fruit or sugar free Jello cup

I don't really count calories but I do take pictures of my food and try to follow mindful eating practices.

--Just for reference--

If anyone has found low cal, nutrient dense healthier options that have flavor and texture that's not "mush" please let me know!

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How do I maintain my weight loss?(15M,190cm,94kg)

So this summer I lost 20kg. I was very active. I used to cycle a lot, run, etc. Every day thru excersice I burned 2500calories.

But then school started and between studying and all the other things I can't find the time to excercise. Today I burned 295calories thru walking and other activities.

I am currently on 94kg, which is ok, but I am trying to get to 90kg till January. Well that seems like mission impossible because I am not active.

I know how to maintain my weight and continue losing it when I burn 2000-2500 calories a day but how in this regime when I burn 300 calories a day. How do I keep losing it and not gaining it?

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Best US diet plans with all food included

Current weight 145, goal weight 125 5”3’. Hi there. I’m starting a remodel next month where we won’t have a kitchen. I’m thinking of taking advantage of this to follow a weight loss meal plan where all food is provided (I’m ok with having to add a salad) so I can kill two birds with one stone. Have easy to prepare food and lose weight. What are your favorites where you’ve seen good success. I’m pretty small so I have to be careful about how many calories the plans have. I want to lose approximately 20 lbs total. No sucralose or aspartame as they give me migraines. I will have access to a fridge, possibly a freezer, a toaster oven and a microwave. Thanks!

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