Snacks

Hello, fellow redditors. Hubby and I are back on track with our weight loss program. We joined a gym close to home, and have started cooking at home more regularly. We are planning on trying to have a baby later this year, and this is our motivation to get into shape. We do pretty well with all our meals, but we struggle with snacking. I have a few healthy snacks i enjoy (Smokehouse almonds and frozen bananas). What are your favorite healthy snacks? Please feel free to share! Thanks guys ❤️

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The big back slide

So a few years ago I had a HUGE weight loss journey. From 405 in January of 2017 to 285 in July of 2019.

Since then, I’ve completely fallen apart. After dealing with mental health issues, covid, financial troubles, a tough breakup, and changes at work, I just feel completely defeated.

Last time I got weighed at the doctor’s office was months ago and I was around 450. Since then I close my eyes when they weigh me.

I can’t stop binge eating. I’ve been trying to work thru it in therapy, but I haven’t made any progress.

I’ve lost all discipline and motivation to do anything. I have to wear sweat pants everyday. I get winded just standing up.

I stopped leaving the house except to go to work. I haven’t seen any friends in months. I spent the holidays alone.

My depression has ramped up as hard as it’s ever been and it’s getting more and more difficult to deal with.

I’m not even sure why I’m posting all this now. Just to share, I guess. I live a very lonely life.

While I’m not exactly suicidal at this point, I’m not exactly NOT either. The only things keeping me around are my dad, my dog, and one really good friend.

How do I reignite the fire I had inside me back when I lost 120 lbs… I was so happy when I made a post about it on here that I cried. Today, I’m also crying but for a different reason…

https://www.reddit.com/r/loseit/comments/9nv05x/i_finally_made_it_under_300lbs_from_405_to_296_in/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

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Tips i've learned

the new year is here and i'm going to just guess that there'll be more eyeballs in this sub for a bit. for those venturing down this journey, here's just a few things i've learned along the way to hopefully save you some time and stress.

by way of background, i'm 48m 5'9" and went from 213 to 179 from the onset of the pandemic. after yoyoing up/down most my adult life, this time i've been able to sustain the loss for an extended period. this is what works for me and not everything will be applicable to everyone, but there's some general lessons here that i hope can be useful

so here's my bulleted list of lessons learned (the hard way). i'll split it up into 3 parts: diet, activity, and mental

DIET / EATING

• drink water. before a meal i drink a couple glasses of water, preferably about 15-30 minutes beforehand, maybe while preparing the food. this starts the clock on the delay before feeling full. want a snack? sure, just drink water first. the plain water is important here. not soda/juice.
• personally, i know i don't do well with deprivation diets. meaning, the no meat/no carbs/no fat/etc diets don't work with me long term. so i eat whatever i want, just half of it. the last bite of (anything) doesn't taste nearly as good as the first bite anyway
• i prepare half of what i want to eat. so if i want a sandwich i only make half a sandwich. this doesn't mean making a whole sandwich and cutting it in half, i literally only make half a sandwich. if i still want more, i get to eat it, but i have to make the other half from scratch just like the first half. my laziness works to my benefit there.
• tv snacks are my weakness. so i eat something healthy before junk food. i'll nom nom on some carrots, nuts, or pickles cuz i like salty crunchy. if i still want chips, sure thing. but i put them in a bowl instead of eating straight from the bag. if want more i just have to get up to get it. again, my laziness is my ally here. over time the volume of junk food just kinda decreases on its own. if you're into sweets, fruit works wonders. for real. good fruit is tasty AF
• useless calories sneak in all over the place. sauces and beverages pack a punch. i still have em, but just less of it. i mean, jeez my food has to taste good. i'd rather have a little salad dressing than a lot of vinegar.
• i want to keep things appetizing. there's no point in conditioning myself to hate the healthy stuff.

ACTIVITY / EXERCISE

• nothing epic for me. i mean, you want to run a marathon or ride a century? yeah man, have at it. those are amazing goals. but it's not for me. i opted for smaller guaranteed successes.
• small things do make a difference. parking farther away. choose stairs instead of elevators. go to the office bathroom further away. the activity that worked for me was just to incorporate it into mundane life. when i make the hurdles smaller i don't have to think about it.
• walking is super underrated. no need to run marathons if you get the daily steps in. i guarantee your phone has a step counter built in and i further guarantee that you always have your phone with you
• i also know i get bored in a gym. so instead of 'working out' i play games. i joined my county parks volleyball/softball/kickball leagues and have a blast. some seasons are more physical than others, but it's really fun and i get to be outside. i realized later on that this also compels me to get dressed, leave the house, park, walk to/from whatever, reduces idle screen time, met cool people, etc. small things, they add up.
• it's all about making my day to day life more active, not suddenly pretending to be an athlete.

MENTAL / ATTITUDE

• run a mile. if you're like me, you have to slow down pretty quick. most of my weight loss fails were because i focused too much on the beginning and not enough on the rest of the distance. the weight loss we seek is a lifelong change and thinking i could sustain that early enthusiasm was unrealistic. the run a mile thing is just an illustration but if you actually do it, it's a good image to go back to along the way.
• success stories on the internet are dramatic, but the fact is, is that most of our successes are modest, quiet, and very personal. but those small successes stack. they stack like crazy. wins can be hard to come by, celebrate them.
• go easy on yourself. don't beat yourself up if you gave in to a craving or missed a gym session. if you're really in this you absolutely have to give yourself some grace.
• no one can do everything at the same time. diet and exercise works but that does not mean starvation and labor camps.
• have real expectations. weight loss waxes and wanes. you'll have periods of great success and times when the weight reverses or plateaus. it's all part of it.
• unappetizing diets or exercising for the sake of exercising, all in the name of weight loss, could become a grind. that's why i focus more on the fun parts.

TLDR

• i eat what i want, just less of it
• i make my daily life more active, not epic
• chill. it's all good

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how often do you plateau?

I know that weight loss isn't an exact science so let's get that out of the way. Having said that, I'm curious to know if other folks on here plateau after losing a certain number of pounds.

My first plateau happened after I lost 6 pounds and lasted a little over two weeks. Then I lost another 6 pounds and hit another plateau that has lasted a little over two weeks.

I just think it's interesting that my plateaus are happening after losing 6 pounds. This has happened to me during past periods of weight loss. It seems like I lose 5 or 6 pounds and the plateau.

The annoying thing is that this extends my overall weight loss plan. Every plateau adds a few weeks, which will eventually add up to months of extra time calorie counting. I hate plateaus!

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Looking for a better weight/calories/macro/activity tracker

I've been using WW off and on for years, and when I work it, it works for me, and that's fine. But I'd like a deeper dive into my macros, activity, and weight, and I'd like a tracker that will track these things and allow me to dig into the data. For instance, graph my protein intake or carb intake against my weight loss, my sugar intake against my overall weight, my activity level against my weight loss, etc. Maybe even IF hours against weight loss.

Do you know of a tracking app that will provide this? I haven't used anything but WW so I'm not aware of what other apps are considered good. Thanks!

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Can we hear it for tiny goals?

Here I am again, like many of you probably, trying to lose the weight I lost and gained back several times over the last decade. Twice in my life I've lost massive amounts of weight, like 50+ pounds, and several times smaller amounts through lifestyle changes I implemented inadvertently. The most recent journey kinda messed me up; too low calorie, over doing it on excercise until an injury and covid made that impossible. My relationship with food and my body really took a hit and I've spent the last few years in therapy working on healing that first before I try intentional weight loss again.

All of that and I had a baby this year lol.

But I'm back, and this time I'm hoping to take the long way around by setting progressive micro goals and working my way up from there. So many times I'd try to jump back in saying tomorrow I'm going to start eating 1300 and working out 5 times a week, which I'd predictively fail and end up drinking and binging instead. I don't have the time or the mental energy for all that anymore. Instead, I'm starting with the smallest steps possible and building from there.

So here are my teeny tiny baby goals to begin my new journey:

-step foot in the gym or work wellness center once a day on weekdays (no actual workouts required) -go on a walk every work day -put everything I consume in cronometer (not focusing on deficit yet, that's the hard part)

Eventually I'm shooting for some sort of excercise every day, 10k steps a day, and a one pound a week deficit, but it's going to be a slow and steady go until I get there.

So just for now, I say screw big goals. Tell me about the smallest thing you're doing to achieve results!

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Knock knees and weight

Hi everybody,

when looking at before/after-pictures on reddit it came to my notice that people often have knock knees while they are heavier and after weight loss it looks like their legs straightened up.

Is this only because people's posture improved overall (and they are posing for the camera)?

Or can you expect to get straight (or at least: straighter) legs just by losing excess weight, without any medical interventions?

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