Accountability Partner ?

I had a very successful several months of eating well and working out and I think a lot of my success hinged on having a coach that would check in with me weekly and would monitor my food tracking. Since leaving my coach I have gained 10lbs and am worried the scale keeps creeping up. Thought I would post here in hopes of finding an accountability partner - someone to message once a day and check in once a week on weight loss for general support. Maybe someone who is the same spot as me a s looking for some more support. I want to get back to being in the health groove and it’s easier with a partner! I work out regularly and have a good understanding of what I need to do - I just need a kick in the butt and someone watching me to do it! :)

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tips for six month goals?

Hi, so basically, TLDR: I’m M, 35 years. I’m 174cm and around 110kg now. I’d like to be somewhere closer to 80kg. I want to set a goal of July 2022 to get somewhere, I don’t need to set a rigid target as this is a long term thing— but I do want to have made noticeable progress by then.

I was always a chubby kid, was bullied a lot at school and developed an eating disorder— binge and emotional eating. In my early twenties I started exercising like crazy, and got down to somewhere in the 65-75kg region. But in the past few years, I’ve struggled with depression, a bad breakup, and a stressful work life, and have seen myself steadily go up to 90kg (2019) and now to 110kg (2021). My cholesterol levels are too high, I feel lethargic, and while I don’t care about having abs, I do want to look slimmer.

There are obvious things I can do— more exercise, no fizzy drinks, regular meals. I don’t drink more than a couple of glasses of wine a week. I see a therapist to work on emotional eating and depression. But I’m a bit overwhelmed by weight loss tips and don’t know where to begin. Whether to just use common sense and “eat less move more” or to try a special diet like Keto or intermittent fasting, or use an app like Noom. And I don’t know whether diet is the most important thing or whether I need to be spending all my spare time in the gym every day too.

All I know is that: a) I want to lose a lot of body fat and get back to where I was a few years ago; b) I want to be ambitious in my goals without following an unsustainable crash diet or relapsing into emotional eating behaviors.

Wondering if anyone here has any advice for ambitious but doable weight loss goals with a six month timeframe. I can provide more info in comments. Thank you!

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Moderators….your auto mod is crap!

I’ve just seen someone post who is struggling to lose weight, has gained while battling alcoholism. Quite an important scenario for her and one in which she probably just wanted some support, guidance and re-assurance. Decent length post too but your auto mod has deleted it before I or anyone else can respond because apparently it wasn’t long enough (it was)

If the poster is reading this please post again so we can respond to you as a community, and well done on beating alcohol. There’s lots of hope in your weight loss journey 💪

You can lose the weight and it’s completely ok that you found solace in food over alcohol. Beating that first even if it meant a few extra cals is completely fine 😊

Deffo repost again as this community has some great members with great experience and advice. Together we will get you through it

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A Lesson Learned the Hard Way…

I need to lose 160lb, I’m 2 weeks into clean eating, seeing good results and feeling better every day. After the first few days of struggle and withdrawals, things have been relatively smooth sailing. That was until this afternoon, when I decided to spend Sunday afternoon watching a film.

While watching said film, I had my first genuine, major struggle with cravings in the entirety of the past 2 weeks. Cravings which I thought I had mostly bested. And once they started, there was no stopping that scratching inside my brain.

I caved. Demolishing a Papa Johns XXL pizza, ice cream and bags of chocolate/sweets over the course of the following 3 hours. All washed down with 4 cans of Pepsi Max.

Feeling equal parts disgust and disappointment, it was the in the aftermath of this feast of failure, that I began to take stock and try to identify what just happened. I’d felt in complete control for the past two weeks, on multiple occasions turned down offers of junk food and drink from others. So what caused me to fall of the wagon and lose my self control in such spectacular fashion?

In retrospect, it made sense. I quickly realised that the times I would binge, it would almost always be whenever I watched a film or TV show. Digging a little deeper, I realised it’s so bad, that I’m actually not really interested in watching a film/TV show unless I have a mountain of junk food and tubs of ice cream to go with it.

Since I cut out the junk food the past fortnight, without realising it I haven’t watched any films/TV shows. Instead I’ve been reading for hours at a time, walking the dogs more & rediscovering my joy of drawing.

It wasn’t until todays disaster that I recognised the habit/ritual of binge eating while watching TV/Movies, and how that was a trigger for my cravings. Not to mention how much power those cravings still have over me.

That said, if you’re struggling, try and see if there’s a relationship between your cravings and the activity you’re doing while experiencing them. That way you’ll know to avoid those activities for now, and you’ll be better equipped to navigate the rest of your weight loss journey by filling your time with other things. For me, it’s something that has to occupy my hands and mind, reading, gaming, art etc are all good options (for me).

Anyway, I feel pretty terrible physically & mentally right now, but tomorrow is another day and I’ll get back on the horse. But I just wanted to share this insight with others in case it helps anyone.

TLDR: If you’re suffering from food cravings, pay attention to what your doing when the cravings occur, there might be a habitual link which triggers the cravings e.g. watching movies/TV

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How to help a family member who is obese!

I own posted this before in another group but I'll do it again here to gain more insight. My mom‍ is obese, not morbidly so, but she carries a lot of weight in her midsection. She looks like she very well might have Kushings syndrome. Anyhow, I worry about her every day. I don't want her to die. However, trying to help her be productive with weight loss is extremely difficult. When it comes to her weight, she is defensive, self conscious, and avoidant. And I do it in a low-key way. I don't say "mom you're obese, lets do something to change that". I will just say stuff like "Lets not get a lot of cookies when we go grocery shopping next time, its not very healthy and I don't even like it". Trust me, I understand weight is a sensitive topic, especially to a woman. But I will say "Do you want to go on a walk with me?" and she will say quickly "no" and if I ask her again the next day she will say something like "Stop asking me that". Being defensive about me merely asking her to come along with me on a short walk. ​ ​ But yes. She doesn't do anything to manage her weight either. It's not like I am interfering with her process. She doesn't seem to have one. She isn't trying whatsoever to get healthy. She might think about it, but never puts it into practice, and will buy lots of cookies and pastries and soda from the grocery store. And I know she is unhappy with her weight. She won't let you take a picture of her. How can you help someone who is unhappy with their weight, and wants to lose weight, but seems to do everything in their power to make that not happen? Won't move their bodies, won't eat more healthily, etc? And when you try to help, they get angry with you. I've had people in the past say that I have to relinquish control over me trying to help her. That it is her choice to be healthy, and I can't do anything about it except just love her. But isn't love also not letting someone be their own worst enemy and try to get them healthy so they can enjoy their lives to the fullest??

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I Need to Take More Pictures of Myself Naked

& 13 Other Key Points & Observations I've Made Since I Started Losing Weight:

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1) I started getting serious in May. My 1st progress pic was taken 7/10/21 @ 215 lbs. After that I took an updated picture every month on the 10th.

8/10 @ 210, 9/10 @ 203.4, skipped October because vacation yay 🎊 11/10 @ 196.4

2) Progress is easier to see when you have a variety of photos to compare. This is on top of the standard monthly picture. It's best to take them in a few different yet reoccurring poses in the same enviroment at spaced out times. The more exposed, the better.

3) Discipline × Consistently = Results over a period of time.

4) I am hot. I think seeing myself naked more often makes me feel more comfortable in my clothes & idk how to explain it. Maybe because it makes me feel more comfortable in my skin.

5) This is a learning process. There are many parts to living a healthy life & I have to be ready to be a novice at a lot of things. I basically had to reinvent my diet & learn how to safely lift weights & gain muscle. That shit can get complicated but hey it can be pretty fun.

6) Get back on the wagon. We're making life style changes here, no time to dilly dally. But it's okay to take your time. It's actually necessary.

7) I'm still fat. I'm obese. I'm 5'4 & about 60 lbs over weight. I'm at my lowest adult weight, the last time I was below 200 was for like a summer when I was 17. My body has been a certain way for a looong time & I'm doing something entirely new altogether.

8) It is very hard to envision myself at my goal weight.

9) I'm confident, committed & disciplined. I am going to get healthy.

10) I had to be extremely conscious of how my weight loss effected my self-esteem & mental health. Was I judging myself more? Am I doing okay with how I counted my calories? Was I developing an eating disorder because you have to be careful about stuff like that. Was I more self conscious. Did I equate my value to my weight? Did I hate myself?

11) I was more self conscious but not in a bad way. I think if I did have an ED then I had it since I was 12 & it was how I got here to begin with. I am fixing my relationship with food no matter what, that is the goal, that is the plan.

12) Yes I equate my value to my weight. It's not a thought process it's just a feeling that comes & goes. I think it's just natural. Just like it's natural to be self concious. My body's going to be around as long as I am & we're in this together so yes, I mind it.

13) My journey started with self love & it will only be successful if it continues that way. It's why I eat healthier, it's why I go to the gym, why a large portion of the media that I ingest is based around healthy weight loss & strength training along with what I consider to be the other mental part of weight loss; Studying. Self Love is what curtails the ideas of my importance being determined by the scale.

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Hello! I comment every now & again but I come to this sub daily. I wanted to see if I couldn't share something that others could relate to. This community has been such a great tool in my weight loss journey. Amazing support, very versatile, challenges & so so so much knowledge. Really, I think the mods have themselves a pretty amazing sub that you can tell is well cared for.

× Posted on Mobile so apologies if it's all weird ×

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Music and Weight Loss: What the Research Says

The idea that some good tunes can actually have an impact on your weight loss just may be music to your ears. But it’s more than just an idea—it has scientific backing. Several different studies have looked at the way in which music can impact everything, from the effectiveness of an exercise routine to one’s overall health. They all seem to point to the same fact—that music matters. Find out how music can help you reach your weight loss goals on your Nutrisystem journey.

Music to Lose By: 13 Songs Guaranteed to Get You Moving

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Music Helps You Burn More Calories

A lot of the research focuses on how music impacts one’s workout routine—and it’s quite encouraging. For instance, research published in the Journal of Exercise Physiology Online, demonstrates that people exercising with fast tempo music had a higher heart rate and increased respiratory rate—all of which adds up to more calories burned.

Good Tunes Makes Exercise Enjoyable

In addition to burning more calories, different research, out of Brunel University London, has revealed that music makes exercise more enjoyable. The results, which were published in the journal Psychology of Sport and Exercise, found that listening to music led to a 28 percent increase in enjoyment (compared to no auditory). This is important as music could inspire you to work out longer, leading to even more calories burned.

10 Ten-Minute Workouts

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Listening to Music Helps You Stick with Your Goals

Similarly, music can also help you stick to a program for the long-term. A study, from Fairleigh Dickinson University, found that listening to music while exercising helped participants adhere more closely to their workout regimen and lose more weight. According to MedicineNet, the 2005 study followed a group of overweight and obese women during a 24-week period of exercise. Half of the women listened to music of their choice. While all participants lost weight, weight loss was higher for the music listeners.

Moving to Music Helps Increase Your Happiness

If you’re someone who loves music (as most people do), then this is probably quite obvious to you—music makes you happy. Specifically, dancing to music has been shown to be a great way to boost your mood. A study, published in the International Journal of Neuroscience, showed that 12 weeks of dance sessions raised serotonin (the neurotransmitter contributing to feelings of happiness) and contributed to enhanced mood.

6 Reasons to Crank Up the Tunes Today

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Tips for Incorporating Music Into your Routine

There’s no question that music can have a positive impact on your workout routine and overall health. It is a great way to potentially increase results with your weight loss plan. We’ve rounded up a few important takeaways so that can use music to your benefit.

• Choose music that you like. Enhance your workout and get motivated by listening to your favorite tunes. Choose music that personally motivates you and remember that it is very subjective. While you might be inspired by “rock,” your friend might be inspired by “hip hop.” Headphones are certainly a wonderful creation!
• Create a playlist that fits your routine. Use music to boost your workout by coordinating it with the activity you’re doing. According to The Sport Journal, research displays that synchronizing your tunes with “repetitive exercise is associated with increased levels of work output.” For instance, a slow and steady beat might be more helpful for a weight-lifting session, while something with a faster tempo would be ideal for an aerobic workout. You might even consider which songs motivate you the most to tackle that hill on your run and which help you run at a faster pace on the straightaways.
• Do your musical homework in advance. As you gear up to incorporate more music into your routine, take some time to create playlists and maybe even venture outside of your typical line-up. Find songs that really inspire you and update your playlist accordingly. With some advanced preparation, you’ll be ready to make the most out of your workout!

The post Music and Weight Loss: What the Research Says appeared first on The Leaf.

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