NSV - I had a homemade fudge brownie with homemade whipped cream on top twice this week for a desert and I still lost weight for the week!

This is a testament to the idea that CICO plus a tracking app (like MFP) can give you tons of flexibility in how you choose to eat. Also, we incorporated a decent amount of fats into our meals and I still turned out well. Finally, we're not afraid to incorporate a desert as part of our meals, though desert is normally only once or twice a week. Caveat is that I'm pretty active and lift weights and do cardio regularly, although the past 2 weeks were rough due to covid running thru the family. No doubt I had it since my daughters came down with it. Not a serious case of it except for lingering fatigue that limited my activity. Examples of the diet this week, and tbh it surprised me a little that I still made progress. Again, applying CICO thru a tracking app can be extremely effective if this is an approach you want to take for your weight loss journey.

• Oven fried chicken with egg noodles, gravy and a veg - while it wasn't deep fried, butter was used to drizzle over the chicken plus it was coated with seasoned flower, egg washes and bread crumbs
• Oven roasted chicken in cast iron skillet - no breading at all on this one, but still used butter to help build a sauce that we (lightly) drizzled over the chicken. Served with rice and a vegetable
• Chicken quesadillas that we made at home - boneless/skinless chicken breasts and salsa which are lean protein and low cal, but used a healthy dose of cheese to build the chicken mixture and each one built with 2 flour tortillas
• Potato and bacon soup - this one wasn't super high calorie but a lot of carbs in this one!
• Homemade fudge brownie with homemade whipped cream - Could have been a major calorie bomb BUT...we cut the pieces down to a manageable size and tbh homemade whipped cream (we don't make ours cloyingly sweet) is surprisingly lighter in calories than you think.

My NSV message for the week was putting into practice the idea that CICO is the right approach for me and that you don't have to completely deprive yourself of good foods IF you have the discipline to adhere to portion sizes and track your calories!

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from loseit - Lose the Fat https://bit.ly/34d3Osx

Any tips on exercise?

Hello everyone! I am currently on weight medication by my doctor because I have BED. Fortunately, I was able to lose about 10lbs my first month by changing my diet in combination with the medication. Now, I am trying to incorporate exercise as I feel lighter and I also notice that my mobility has improved.

Anyways, I would really like advice on how to structure exercise into my weight loss journey. Specifically, I’m quite curious as to how a workout regimen to lose weight looks like in a week, because I want to do it the right way. I would prefer at home methods, but gym methods are welcomed too. My goal right now is to lose weight and hopefully tighten and tone up as I go. Any tips would be greatly appreciated! Thank you!

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from loseit - Lose the Fat https://bit.ly/3o5sY3d

I've been here before. Restarting the journey after gaining all the weight back.

Has anyone else experienced this? I'm male, 6'3" and I have been up to 270lbs. I lost the weight and have been down to 185lbs. I was successful with maintaining and I stopped tracking. The pandemic hit and I had a massive depressive spiral in 2021. Now that I'm thankfully through that I weighed myself and realise I'm back at my previous heaviest. I'm gutted but ready to restart.

This community was a great help last time i wanted to lose weight so I've returned. What tips do you have for restarting the weight loss journey?

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from loseit - Lose the Fat https://bit.ly/3KQParL

[NSV] 80 days of counting calories at maintenance and eating healthy, 40 days of counting my daily walking steps, 30 days of eating at a deficit, 10 days of a daily average step of 7000 (highest 15K steps!), 1 week of C25K, and 1 week of strength training!!

25F, SW: 103.5kg, CW:101~102kg, GW:70kg

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last November, I logged my calories for two weeks and noticed how bad it is: not enough vegetables or exercise despite loving them, I just didn't integrate them into my routine. Also, I used to eat junk food daily, rarely cook, and all my food is from restaurants. My daily calorie intake was +1000 calories over my maintenance!!

logged my calories (and ate at maintenance) for 80 days

ate healthy: more vegetables, nuts, seeds, protein for 80 days

the first habit I added was calorie counting. My goal was to eat at maintenance for the rest of my life. because frankly speaking, staying at my current weight forever is MUCH healthier than continuing to eat +1000 extra calories daily. To do that, I fixed many of my habits along the way. I started cooking at home, eating more vegetables, nuts, seeds, and protein. I kept eating junk daily but limited them to 500 calories only

counted my daily steps for 40 days

Once I counted for 40 days, I decided to exercise as well. Again, my first goal was to stay healthy as maintenance, weight loss comes later! I counted my daily steps to see where I am at for 10 days. Results? I am walking AT MOST 2000 steps a day?????

ate at a deficit for 30 days

Before actually exercising, I decided to lower my calories. To do this, I simply reduced the portion size of breakfast and the junk food snack. My breakfast was cut in half from 700 calories to 350, and my junk food allowance became 200. Lunch was kept as 800 calories. but, I am quite flexible in eating. Sometimes I eat only two meals a day, sometimes only once (and make it huge), sometimes 4 meals. My calorie average was 1583 cal.

walked at least 6,000 steps a day for 10 days, in some days I walked 15,000 steps!!

Once I dieted for 2~3 weeks, I added moving more to my goals. I downloaded a walking app that said a good average to aim for was 6K steps a day. So I did that. To do it, I started going from home to work/shopping on foot. This made my daily average to be 7,000 steps!! I also scored 15,000 steps in one day :D

finished week 1 of C25K and lifted weights for a week

As I said, I like exercising, it's just that when I am not actively trying to, I forget to do it, I (re)started C25K and finished week 1. In addition, I LOVE strength training!! Pre-COVID, I used to lift weights regularly. but gyms now keep closing and opening due to COVID. So I bought dumbbells and a bench to work out at home. I lifted weights 3 times last week!! In total, I exercised 6 times last week (3 for running, and 3 for lifting)

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Results? nothing too drastic. I lost 3 lbs so far. I know it doesn't sound like much but I did it!!!!!!! I believe that as long as I feel like my current routine is doable in the long run, it's okay. I am healthier and fitter now as well :) For February, I would like to continue doing what I am doing right now. Although 3 lbs are nothing, if I kept losing 3 lbs each month, I won't be obese anymore by the end of this year!! In comparison, if I stopped my routine and went back to eating like I used to, I will gain over 50lbs.

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Feeling super discouraged about my weight loss journey, need help ):

My main goal is to just lose about 5 pounds and tone up but it’s pretty hard for the current weight I’m at; I feel as if my metabolism has slowed down. I am watching what I eat and I am very healthy about 60-70% of the time, but occasionally I give into unhealthy food or binges. I have been in a caloric deficit the past couple of weeks but I know that if I don’t eat completely clean it won’t make that much of a difference. I see so many people eating 1200 or less calories a day - this is what I am aiming for, and I eat this way for most of the week, but tonight I ate probably 400 cal in ice cream and I’m feeling so exhausted counting calories. I’m overwhelmed and feel like it’s unsustainable, but calories is the only way I’ve lost weight in the past - how do you guys stay motivated?

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from loseit - Lose the Fat https://bit.ly/3rXvOJ2

"We're Hungrier After Losing Weight" -- Article shows how people who lose weight are more hungry then people of the same weight who haven't lost weight. This is really demotivating me, any advice please?

https://www.webmd.com/diet/obesity/news/20180214/yes-its-true-were-hungrier-after-losing-weight

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This is the article, it says the main reason you feel hungrier your body released the hormone ghrelin which makes you feel hungrier. This is really unfair, when I reach my goal weight I want to feel the same levels of hunger that someone else with my same height and weight who hasn't had to lose weight is feeling.

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The article does say that there are ways to make the hunger home more stable; "It may take months, six or more, of consistent daily exercise combined with mild calorie restriction, decreasing 200 to 300 calories per day, to reach a lower [hormonal] 'set point".

Can post weight loss people please chime in and tell how their hunger levels are and if they have to fight hunger everyday?

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from loseit - Lose the Fat https://bit.ly/3s76G2C

How Have You Celebrated Hitting Your Goal Weight?

My friend and I are big into fitness and weight loss currently. I started at 355 and am currently 243, but my goal is to be around 165. From there I think I WILL cut more in hopes to be around 145, but 165 is where I would consider my goal weight. I am a short dude (5'6'') but am athletic and want to put on muscle once I am done losing weight, so I think that is a good goal weight for myself.

Anyways, for those that have reached their goal weight, did you celebrate? My current plan once I hit 200lbs is to have a nice week of eating a single meal or snack every day of my favorite foods. I will track them so I am still within my deficit range, but that is something I am looking forward to.

Once I hit my actual goal weight of 165, I plan on printing out two posters: One that shows my weekly notes about losing weight as a reminder of the journey and another of a graph indicating the weight loss progression from its highest point to its lowest point to show the ups and downs of weight loss.

I linked above what I am talking about. I am thinking of commissioning one of my friends to do a minimalistic painting of the line with no context if that makes sense lol. Just a jagged, white line on a black canvas.

So for those that have hit their goal weight, how did you celebrate? I think it's important to celebrate your successes (even in private) so I am interested in reading how you all celebrated!

Cheers and here's to more lost weight!

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