Weight loss journey: I lost 15 pounds in 30 days !

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Hello everyone, I hope you are all doing great. I started my weight loss journey Jan 27th 2022, weighing at 293 pounds, 5"11, with a BMI of 40.9.

I intake a maximum of 2800 calories. It usually ranges from 2300-2800, very few days are less than 2300 so far. I eat whole wheat brown rice with Quinoa, whole wheat grain bread and have fruits for carbs. I include eggs, mozarella cheese, very little red meat( for breakfast) and chicken breast daily in my diet. For the most part, vegetables are in my meals atleast once a day. Drinking Water only ( very few times I drank some Prime Hydration which only consists of 20-25 calories per bottle.)

As for exercise, for my first month I am only doing cardio. I do HIIT, for 20-24 minutes on the elliptical machine. 1 minute of high resistance (15) fast paced, then 3 minutes of low resistance (3) quick paced and I sweat bullets with my heart rate continously up.

I checked my weight yesterday Feb 25th 2022, and hooray! I weighed 278. Today is my cheat day and I will be eating whatever the hell I want (at a caloric restriction), and wont check the scale untill after another month. I will change my workout routine to 30 minutes of HIIT for 4-5 days a week and I will include 3 days of weight training. I know the weight loss isn't much to many, but for me that's a ton. Hoping to weigh 265 pounds by mid April! Cheers!

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From morbidly obese to normal BMI - 18 month weight loss journey

https://imgur.com/a/a63ulyV

Today marked a pretty important milestone for me. I have now lost 60Kg (photos are both a bit out of date, I have lost about another 5Kg since the more recent one and I was a bit heavier that the original one there).
I have gone from ~145Kg to 84Kg. Some stats about this weight loss
BMI has dropped from 42 to 24.
Resting heart rate has gone from mid 70’s to mid 50’s
Doctors have told me that based on blood work not only have I prevent a very early death but they say I have blood work/blood pressure and other indicators closer to that of someone 10yrs my junior
My fitness level has gone through the roof as well.

The story behind this is that post COVID locakdown I hit a really low point mentally. I was eating horribly an was utterly miserable, to the point where I knew if I kept going the way I was it wasn't going to be long before I died.

My wife asked me if I want to have weight loss surgery so I looked into it and, for me, I felt like I wouldn't learn anything about weight loss if I did this and I knew I would just slip back into old habits and waste the money. So I decided to give weight loss a proper try. I knew that I knew nothing about eating properly or exercise. I spent the first month working on why I was eating what I was eating. What was I getting out of it? For me it was emotional eating, I ate for comfort, to feel better, especially when I was depressed. I hadn't properly dealt with the passing of our eldest daughter from an eating disorder. Mentally realising that I was doing the exact same thing as she was but in reverse hit me hard. I also made the conscious decision that I didn't want to die an I wanted to be around for my wife and kids.

With the mental work well on the way I needed to figure out what would work for me food wise. I am not a morning person so breakfast needed to be fast and I needed to be able to prep my lunch really quickly as I ran out the door to work.

Food prep on a Sunday became critical. I am super lucky that I can eat the same thing day in day out an be fine. Chicken breast, brown rice and broccoli every day for lunch in a frozen container, nice an easy.

Dinner was already fine as my wife has always eaten well.

I cut out all the chips I was eating and started going to bed at a reasonable time. Finishing work at 2am after eating 2 large bags of chips and a 2lt bottle of coke had taken its toll and was a big contributor to my weight.

I made a lot of diet mistakes on the way with eating way too few calories for a long time. Being 120kg and eating 1400 kcal is not great!

If you want to know what I do here is the list
Mon-Fri: Gym for weight lifting using the Stronger by Science program for hypertrophy
Tues & Thurs: stationary bike spin class on Apple Fitness+
Wed: Yoga
Sat: Bike or Martial Art session for conditioning (push ups, sit ups, dips, squats, punch kicks, loads of bag work) for around 1hr (this depends on how beat up I feel from my week at the gym)
Sun: Yoga

Food wise I eat high protein and 99% whole foods. I track my foods with MacroFactor app.

Sounds like a lot huh? Well if you want to start, start small that is what I did. First get your food right. Find your Total Daily Energy Expenditure TDEE and minus 500 calories. Then split that calories into your macros of about 40/40/20 for protein, carbs and fat. Once you have done that just move a bit more, walking, couch 2 5K, gym whatever, find what works for you.

Things I have learnt
1. You can’t out run a bad diet
2. Weight Lifting is highly important for improving you metabolism and building muscle
3. Cardio is great for weight loss but weight training is still overall better
4. Finding r/fitness and r/loseit where I could ask dumb questions was super important
5. Finding people who’s advice I trusted was huge. YouTube content creators like Jeff Nippard, Stronger by Science (Greg Nukols & Eric Tressler), Dr. Mike Isratel, AlphDestiny
6. Get comfortable with being uncomfortable - pushing your self is important, not to the point of injury but always striving to be better than last work out pushed me as I went along.
7. Sleep is sooooo important for weight loss, 7-9hrs/night is massively important to weight loss and craving management.
8. Weight and track your food - MacroFactor is amazing for this

From here on out I am going to keep doing what I am doing because I love this amount of activity and I am working on recomp at a 100-200kcal deficit while building muscle and strength with the aim of dropping to around 15% BF down from around 19% currently.

I really hope this helps someone, please dont get disheartened by how much you need to lose, break it up into small goals and remember it is a marathon not a sprint. You can do it! Find your why and hold onto it, it will make the blood sweat and tears all the more easy.

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When is the “lose weight slowly” phase. I feel like I started very large (max weight for me at 170 pounds) so I figured I’d lose it fast. My coworker who is larger than me would lose 6-7 pounds in few weeks. Mine has been slow. Is that normal?

I realized I might be unfairly harsh with myself. I’ve lost 5-7 pounds in a few months (while building muscle so likely more fat loss). But disappointed it’s not as big of a loss as others. I realize that at like 120 pounds, losing 1 pound takes a long time. But where’s the cut off? At 160s pound is it slow? 150?140? Should I cut down my expectations? What’s a reasonable weight loss rate (while building muscle) in this weight category.

Would appreciate others experience :)

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NSV: Cholesterol and Glucose in normal level!

[36f, 5’4”, SW: 174, CW: 133, GW: 130]

My story… For the first time in more than 5 years, my cholesterol and glucose levels are in normal range. Every annual check that I’ve had, my numbers are always high (not to mention my weight and BMI, of course). Every single time, my doctor just says, you need to lose weight.

A week after that last disappointing check up in May 2021, I started my health journey. On my last blood test 2 weeks ago (where my BMI is normal for the first time in 10 years!), I was still nervous because I didn’t know if my current weight loss will finally mean normal cholesterol (I once lost 20lbs but my cholesterol was still high)… Lo and behold, it totally did!

I was teary-eyed seeing those numbers… I couldn’t stop comparing them to my previous years’ results because I was just in disbelief.

Initially, I just wanted to see lower scale numbers. After awhile, I realized what I actually wanted was a healthy lifestyle! Yes, it was a lot of hard work and a lot of initial stress but the pay off is so amazing! ❤️❤️❤️

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'cheat day' getting better

usually on friday night after work, i pig out. i let myself get pretty much whatever i want and can eat in one night. the rest of the week i'm pretty good with food. i don't buy any junk when i go grocery shopping and only eat the mostly healthy food i buy from this weekly shopping visit.

to be clear, i don't think pigging out like this even once a week is conducive for weight loss, i've just become very attached to over-eating and it's still something i need to realize i don't enjoy the way i used to (thank god). in reality, it doesn't really do much for me and i'm getting closer and closer to being a 'normal' person who's satisfied with something like a single donut as a treat after work on friday instead of eating half a dozen. good news is, i seem to be making progress in this regard.

as evidence of this progress, today i was doing my junk food run coming home from work and stopped at a store where i haven't shopped for months. i was there to pick up ice cream (two containers of ben and jerry's is way too much ice cream to eat in one night but still about half as much ice cream as a full tub) and went to see if these donuts i used to buy were still there. i was looking for them as i'd remembered them: a moderate assortment. i wasn't seeing them and when i finally did i was shocked. they were not a moderate assortment, the package of them was enormous! i was stunned that i used to eat all of them plus, like, a pizza or something on my cheat day.

i still have to work on the idea of a small amount of junk being enough and how i don't need something way over the top to be treated and satisfied. i'm confident i can get there.

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Welp, I've given up...

I lost a good chunk of weight. I'm super proud of that and kept most of it off thru the pandemic, but my true goal is to get at least under 200. I'm 35 lbs away!

I just cannot do it. I took a break for maintenance and then came back this October and to this date, I've only lost 5 lbs. And yes, I can acknowledge the fact that 5 lbs lost is better than nothing, but that is crazy slow weight loss and yes, I know my hashimoto's makes it slow.

So at my wellness check, I told my doctor that I need help. The nurse was nice and asked if I wanted medication or if I wanted a dietitian, and I said, I would like to try a dietitian so I can learn more and ask questions when I get confused. She put in a referral and I'm going to see her on Tuesday.

Part of me felt shame for admitting that I need more help or direction than the wealth that's online. The other part of me says that even just having a third party that'd educated telling me that I'm doing the right things or that I need to refocus here or work on this will be so helpful to me.

TLDR: I've given up on trying to grind thru this weight loss period and am working on giving in to the idea I need some help.

Anyone who has seen a dietitian that can provide helpful advice? (Please no negative, I am trying to keep my already shameful thinking open).

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I am losing weight too fast

I started eating at an already aggressive deficit intending to lose 2 pounds a week. My initial calorie budget when I began was 1640/day and I started counting my calories using the loseit app.

When I started counting on January 14, I was 270lbs and 5 foot 7. While I haven’t shrunk in height, my waist has, and very dramatically. I have lost weight in the past when I was younger (I’m 23 now for reference) and though I wasn’t able to keep it off at the time, I learned through online research that it was possible and how to do it safely.

With that being said, I’ve never been heavier than 270lbs and so I didn’t know exactly what to expect when I started losing this time around. It is for that reason that I initially didn’t think much of the fact that I was losing more than 2lbs a week for the first few weeks. I knew that it was normal to lose water at first and then things would start to taper down.

However now at 6 weeks in, in the last 2 weeks I’ve lost 6.8lbs. Overall I’ve lost 23lbs in 43 days and I’m deathly afraid I am hurting my body and that I am going to suffer ill effects from counting calories.

As I am a loseit free member I can’t set my own plan, but I just the other day received a warning message that despite my calorie budget being automatically adjusted to 1496 as of today, that it is not recommended to eat less than 1500. I am currently 247lbs (23lbs lost).

The reason for my confusion is, I am not at all active, as I am not exercising at all and I am unemployed. I spend the majority of my time either applying for or interviewing for various jobs and that’s been the case the whole time. My excercise level used to calculate my tdee reflects this, and is currently set to sedentary (less than 5k steps a day according to the in-app option).

Unless I am exercising in my sleep, despite my insomnia, I am thoroughly confused as to why I am still losing much more than 2lbs/wk.

Over the course of my weight loss journey I have been losing about 0.53lbs/day and while I don’t feel any energy depletion or anything like that, I do take amphetamines as prescribed by my doctor and it might mask the effects of my diet to some degree.

My question is, should I be worried? As I have never experienced losing over 100lbs before, is it possible that this is normal when my starting weight is this heavy, or do I really just have to eat more? I weigh myself daily, and there is no sign of my weight loss tapering off to 2lbs as I had hoped that it would.

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