Susan lost over 7 stone and dropped from a size 22 to a size 12

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I have been overweight since my early twenties with various stints on diets over the years. The first diet was at age 23, and subsequently each weight loss attempt thereafter having a higher start weight and lower loss achievement before I jacked it in.

The last time I was a reasonable weight was in 2009, when I first joined WLR in the build up to my wedding... I lost three stone and got to 14st 4lb. Still overweight but better than I was.

Of course, as soon as the wedding was over, normal service resumed. Then I got a new job and moved to a new town..

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My husband and I have a good social life which usually involves visiting pubs as well which doesn’t help matters. This, and general laziness, resulted in my weight steadily increasing over the last 10 years and I put on all the weight I had lost previously plus another stone for good measure.

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How I've tried to lose weight in the past...

I have tried Slimming World on and off for about 20 years and had had some success previously but, in recent years, I struggled to adjust to the new ‘extra easy’ system and would lose a stone and then fall off the wagon again.

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Having done calorie counting on WLR in 2009, I felt that nothing was really ‘free’ since everything I eat/drink has calories and I was not properly exercising portion control. I was using the ‘it’s free’ mantra to kid myself I could eat as much as my husband.

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I have always enjoyed the slimming world recipes though and the healthy eating it promotes, I just now put the recipes into WLR and ensure I stick to the correct portions.

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I also tried the 5:2 Fast diet at 500 calories per day and, whilst some of the principles suited me, I found it very difficult.

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However, when this changed to a 5:2 based on 800 calories and, with the greater awareness of a Mediterranean diet together with lower carbs, I found a way of eating that does suit me so I have been using some of these principles together with WLR and counting calories.

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How my weight affected me...

I wouldn’t say that my weight significantly affected my health but I was very aware that I was pushing my luck with being obese.

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I used to get nervous before flights in case the seatbelt wasn’t long enough. I had started to notice that my knees were getting achy as well with carrying all the extra weight.

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It was the small things that bothered me...

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"huffing and puffing when cutting my toe nails and struggling to reach them"

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...and not having much choice clothes wise.

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Mentally, whilst I would have preferred to be slim, I have been accepting of my weight since, having lost weight before, I knew my weight was in my control and therefore it was my choice to be overweight.

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I was not happy with my weight and how I looked but I accepted responsibility for it.

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My motivation to lose weight...

There are so many reasons why I wanted to lose weight, I was so fed up with myself and unhappy about my weight and in October 2018, I went for a pre-op assessment for a minor op and the nurse queried if I had sleep apnoea since I had all the indicators for it.

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I didn’t have it but the hospital ran a number of tests to be sure but it did ‘wake’ me up as to what the future may hold if I did not take control of my weight and the daily food/drink decisions I was making.

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So the main motivation for losing weight was and still is my health.

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The wlr tools that helped me the most...

Initially, I used the food diary only ensuring I was in calorie deficit but as time has progressed, I have become more interested in nutrition, ensuring I have enough fibre, F&V etc.

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I feel that my knowledge is increasing all the time without it being ‘gimmicky’ and when, as time went on or I felt a bit stagnated, I browse recipes, the food plans available, and the forums to get more ideas.

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I also like the variety of forums since there is something for everyone. I have been inspired by other people’s achievements and learned a lot about different techniques that have helped me stay on course.

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One of the big habits for me to break was with regard to my alcohol intake since I had got into a habit of daily ‘wine o’clock’ drinking which I knew was very unhealthy for my body and mind. I particularly followed the ‘Stay off the Booze’ thread which inspired me and kept me going as I incorporated more and more alcohol free days into my life.

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How my life has changed since losing weight

Since losing the weight, random aches and pains that I put down to getting older have gone, I have loads more energy and I don’t snore anymore!

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Susan after weight loss in red dress

"words can’t describe how good I felt in my size 14 red dress!"

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I still can’t believe that I have nearly done it and I am still adjusting to not being overweight.

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"I have rediscovered an interest in clothes and fashion."

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I have been quite strict not to buy too many new clothes on my way since I am determined to get to goal and don’t want to discard clothes I love. Luckily, a good friend of mine lost weight and donated a lot of clothes to me which has seen me through, but I am now enjoying restocking my wardrobe with clothes I like as opposed to clothes that fit.

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How exercise has helped my weight loss

I did not want to join a gym or start a significant exercise regime when I started since I was worried that if I failed at the exercise, I would also fail at losing weight too so I just steadily increased my walking and tried to incorporate more walking and movement in my day.

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I got myself a fitbit for my 4.5 stone loss reward (7 months in) and it inspired me to increase my walking and ensure I got my steps in every day.

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Email me here To Get My Weighloss Formula

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susanmoore 2714 @ gmail . com (remove the spaces)

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Frustrated, unsure how much to be eating. Please help.

M27, 6'4", CW: 260lbs, GW: 170-180lbs

I'd like some help.

I know how to CICO until the cows come home. In 2018 I went from 280lbs to 195lbs in like 6 months with running and a lot of lean cuisines (lived with my mom).

I gained some weight over 2020, things are better and I'm in a better place. But thinking about the 60lbs I've put on freaks me out, which makes me want to eat a little and run a lot.

I learned after losing weight, that the shape I'm looking for involves having really developed muscles. I just thought everyone was muscular under their fat - I didn't know how it worked.

I love to run - it's my mental health time (I get on the treadmill, put on a movie and zone out. It's lovely).

I have a weigh lifting routine that a personal trainer helped me put together, I know techniques. When I'm consistent I gain strength pretty fast. I joined a pretty nice 24/7 gym near my apartment, which makes lifting more accessible than trying to use my work's rec center.

I want to have a routine of weight lifting in the early morning, and 45-60 minutes of running in the evening. Push ups, squats, and stretches to be done at home.

How many calories should I be eating to do this?

I want to be steadily losing fat so I can wear my old clothes and feel attractive again, but I know if I run for 2 hours like I used to, a lot of the calories I'd have eaten won't go toward building my muscles. I want to get a nice shapely body and try to firm up the loose areas. My lower body is very muscular (to my surprise), probably from running, but my upper body has no muscle and sags.

When I look up my TDEE for my current weight, it tells me my BMR is ~2300 calories a day. At 180lbs, my BMR is ~1900.

I had been eating 1200-1500 calories per day and running, which lead to consist weight loss and I love that. But I know I need to eat more and somewhat track my protein intake to make the gains and losses I'm trying to see.

How much should I be eating with running 7 night a week, weight lifting for 45-60mins 5 mornings a week?

I would love to be confident enough to take my shirt off and go swimming by my 28th birthday in July. I don't need to look like a model, but I want my man boobs gone again and to just feel like a human being. (When I lose weight they go away - just how I carry fat, not gyno but I have some big ones).

I would appreciate some guidance with this. :)

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from loseit - Lose the Fat https://ift.tt/3ogPert

Possible NSV? People started commenting on my physique

This actually started friday last week. I posted progress pictures in r/fitness weekly Physique Phriday.

Generally this post is filled with people showing their muscular physique and gains, but hey, I decided fuck it, I'll post my progress there too. I had hit 293 and was hype because I hadn't been this light since before I started dating my ex 3 years ago where I was 297.

The upvotes and the reception from complete stangers on the internet astonished me. People made awesome comment, said I was looking a lot thinner and to keep up the progress. Getting that kind of comments from lifters, people that most likely have really decent/good aesthetic was awesome, but they are strangers, not people I see day to day.

Now enters the people I actually see often.

I was talking about life stuff with a girl I work with, relationship stuff etc. Then came in the subject of weight loss and me being fat. See I always refered to me as being fat semi jokingly because it's true. Being 6'4 when I have clothes on I didn't look that big, but I was a big guy. Nowdays I fit a LOT better in the same clothes I used to wear, I've removed many shirts from my wardrobe because they were too big and kept the one I was tighter in which now fits loosely. Anyways, that being said, as we were talking I semi jokingly said I was fat, and she replied you're far from fat. That's not what I consider fat. That really made me feel good. Obviously, without clothes on, I still have fat mostly on my sides (side of my chest and sides of my belly) but I am a lot thinner for sure and I notice it, but having someone else tell you about it hits different. I told her that the day I'd be getting closer to my goal - next milestone being 240, she'd see how thin could be and that I'd show her the progress pictures without a shirt then so she'd understand why I still considered myself fat. So in about 6 months, I shall pull out those pictures and show her.

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Then came my friends. We generally talk online on discord, we discuss, we play game, we fuck around. Recently one if my buddy got her new GF to join us in our online shenanigans, and she's very sweet. After weeks/months of talking online we all added her to our facebook. When I go to the gym (Which is everyday) I always take a picture post workout and post it on my stories. It's now a routine and it's mainly to hold myself accountable and remind myself that I did something today. Now we were talking one night on discord and I think we got on the subject of food and what we'd like to have for our christmas party because we're going to gather all our discord crew for a dinner. She mentionned something really freakin' good and I made the comment "If I wasn't fat I'd probably eat the shit out of that" again, as a joke with some truth in it. She replied dude, I see most of your gym stories, you are far from fat. Then one of my friend replied : Yeah, in comparison to the picture in the kayak, it's pretty much night and day. I had posted a picture of me about 2 years ago when I tried kayak for the first time with my ex, sitting in the kayak I looked HUGE.

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Anyways, so I guess this could be considered a NSV? I haven't had much comment about my physique besides that, I don't know if that's because people are scared to do so or if they haven't noticed but I know it will come. So far so good this week it's looking like I'll probably be sitting at 290 tomorrow for my weight in which is great... 3lbs this week, I'm about to hit the sub 290 and that's incredible... I don't remember the last time I was there.

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Keep on grinding, we got this!

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from loseit - Lose the Fat https://ift.tt/3deJtV6

How to talk to someone about their weight loss

Where I work there are a number of women that struggle with weight loss (me included).

I have not worked a lot in the last year, and went most of the year without seeing some of our coworkers.

One woman who none of us are close with (she came from another shift, and rarely works with us) lost quite a bit of weight, many are curious on how she did it, but everyone is afraid to ask because they are worried that maybe she was sick.

I lost 30lbs and people noticed, but no one asked me how I did it, and very few actually said anything.

Do you main people asking you how you lost weight, how do you want people to approach you?

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from loseit - Lose the Fat https://ift.tt/3loUDen

Losing weight 1% body weight per week tips

Over the past few months I have very loosely followed a -500 calorie deficit, eating somewhere in the vicinity of 2000-2100 calories a day, eating at least 170protein per day, with heavy weights x 4 days pw and daily exercise (usually a 5km run twice per week and the rest as 20-30min incline walks). My weight loss in general has been decent (linearly losing .5kg per week), but lately I have run into recovery issues, purely due to the volume of training, and want to focus solely on getting my weight down as quickly as possible.

I currently weigh 81kg and would like to get down to 75-76kg. Has anybody got any tips for running an 850 calorie deficit? Or what issues I might run into going into this big a deficit?

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from loseit - Lose the Fat https://ift.tt/31fQm6e

I was 95 kgs a year ago, I am 78 kgs at present.

I was 95 kgs a year ago, I am 78 kgs at present.

I was carrying those extra 25 kgs from last 10 years since college, I never thought I will get slim. I continued eating what I used to eat, that oily and fried food made at our home. But then a year before I felt there is a need to lose some weight as I was experiencing a lot of people in their 40s having artery blockages and diabetes. Medical science is making us live longer but not our natural bodies. We are living on medicines and drugs. So there was the spark I needed and I started few dietary changes.

You must use once, this weight loss idea, you will lose 100% weight

• I avoided adding oils, sugar n refined flours like maida in my food.
• I ate whole grains, legumes, vegetables, fruits, nuts and low fat dairy.
• I almost quit packaged foods like noodles and biscuits.
• I walked an hour a day.
• I tracked my calories daily in a calorie tracking app.

And now a year back after losing 17 kgs I feel good, lighter, confident, healthy and active. I kind of take care of my body. U are what u eat. So eat what u wanna become. Eat lots of vegetables like spinach, broccoli, carrots, cauliflower, onions and whole grains like wheat and oats.

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from loseit - Lose the Fat https://ift.tt/3DfJnXP

From July 1, 2021 to Dec 1, 2021. 5 months, 55lb down! Thought I'd share some progress.

https://imgur.com/1468UNv

Above is a link to my progress photo (face not shown for privacy haha), the first photo was taken of me in late June of this year and the second photo is from today! I cannot believe the phenomenal progress I have gone through over the past five months. It is truly incredible how different I look and feel from when I started my weight-loss journey on July 1 this year. I remember being so nervous to weigh myself on that first day, and was so disappointed knowing that I clocked in at 220 pounds at 5'6. I was miserable, my feet would hurt if I stood too long, and my clothes wouldn't fit. When my friend took that photo of me before I started my weight loss, it really clicked in my brain that I wasn't just a little overweight, it wasn't just bad angles or bad lighting, I truly was fat. And it was awful.

I decided it was imperative for me to lose weight. I had a goal of losing 100 pounds as fast as I possibly could, and felt that I could never enjoy my life otherwise. I still have that goal, and plan on losing more weight at a slower rate until I reach that end weight. Through a ton of exercise before and after work and strict intermittent fasting hours, I was able to get to a much lower weight and be able to look like this today. I am still about 10lb overweight, the "normal" BMI range for my height starts at around 155, so I still have a ways to go, but I am still in shock at how much I have progressed both physically and mentally during this journey.

Another achievement I want to share, on Thanksgiving morning I ran my first race in over like four years! I used to run a lot in high school but obviously I gained a ton in college and got super out of shape. The race was an odd distance, it was like 4.8 miles (so a bit longer than a 5k) and I wasn't expecting to do well but I was able to run the distance in about 41 minutes, which qualifies me to start the race next year closer to the front of the crowd! I cannot believe that someone who was obese just five months ago was able to run a distance like that without stopping and actually get a qualifying time! On top of that, the race was a super fun thing to do and I might try and wear a silly costume for it next year like some people do, haha.

I really hope that this post motivates you if you're just starting out or at a tough spot in your weight loss journey. There are obviously highs and lows, but I promise you'll really see a difference if you keep working at it and trust the process. I am nowhere near the end of my weight loss and I want to continue my progress, but that doesn't mean I can't appreciate how for I've come so far!!

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