Friday, January 6, 2023

Suddenly "gained" 4lbs due to menstrual cycle. Is this normal?

SW: 151 lbs | CW: 117.2 lbs | GW: 110 lbs. | Height: 5'1"

Hi guys. My weight loss journey started back in May of 2022 when I reached an all-time high weight of 151 lbs. Got really serious and started doing CICO, tracking my calories and following along to Fitness Blender YouTube workouts when I could. I'm also a single parent to a now 2 year old. It's been close to two years since I've had a period thanks to birth control completely stopping it. I've gotten as low as 113 lbs, as of last week. I was elated because I was so close to my goal weight.

Now all of a sudden, I'm weighing in at 117.2 this morning. I also started my first period in a long, long time. I'm cramping, bloated. But I have no appetite, I'm literally forcing myself to eat and drink water because the thought of it is making me nauseous.

Is it normal to suddenly put on 4 pounds of what I'm assuming is water weight and retention due to my period? I'm hoping it will just shed and fall off by this time next week, but I'm also feeling kind of defeated and annoyed, like all of my hard work wasn't worth it (which I know isn't true). Just looking to see if this has happened to anyone else! Thanks!

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Thursday, January 5, 2023

Going to a Chinese Buffet Tomorrow — How do I make sure I’m still in a deficit?

Hi, guys. Really need some advice if you’ve got the time. So tomorrow my family has planned a big day and want to go to a Chinese buffet afterwards. The problem is I can’t count calories (or can I??? let me know if it’s possible! they don’t have calories on their site, already checked) and I want to be sure I stay in a deficit. I’m 315 lbs 5’6 female so I can eat around 2,340 calories per day at my fitness level (one above sedentary, 30-60 minutes of exercise per day) 5-7 times per week and still lose weight (around 2 lbs per week according to MyNetDiary app). I don’t want to blow my calorie budget on one stupid day or even just say “f*ck it” for a day. I also can’t really back out of eating there with my family or it’ll cause more problems than it’s worth. My weight loss is a secret because my whole family is obese and anytime I mention wanting to get healthy they completely freak out. If you have any tips on how I can make tomorrow go smoothly without affecting my weight loss, I’d really appreciate it! Thanks in advance.

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Question for women in maintenance …

39F 5’10” SW250 CW200 GW170

Did your real-life maintenance TDEE end up matching the online calculations once you reached your goal weight?

The online TDEE calculator says the maintenance calories for a woman my height when I hit 170lbs will be 1832/day. Right now the loseit app has me eating in a deficit of about 1500/day and I’m 200lbs.

Did y’all in maintenance find the calculations accurate once you got there or did you need to eat less than you expected to maintain?

I guess this relates to the theory that the act of weight loss wrecks our metabolism … does it?

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My [38M] Journey with my weight.

Hi there everyone.

I've heard of this sub a while ago and have been quietly lurking about, but i finally decided to take the plunge and jump in to document my story with weight from childhood till current. Mods, if my story isn't allowed please feel free to lock/delete this thread. Also, apologies for those in this thread who use imperial measurements, i am from a country which uses the metric system so i will be using those.

As a child i was always overweight, throughout my time in primary and high school, thus i was constantly bullied about my weight. Eventually i grew up to ignore this bullying and out of my teens and into my early to mid 20's i was hovering around the 120kg to 130kg mark. This was also around the period i got my first job in a factory, while the job was quite heavy lifting working with steel and metal products, although i was overweight i did get quite fit so was able to handle the job well.

All my troubles came to a head back in 2014. While i was at work i suffered an injury which caused me to loose mobility. Because i could no longer do my previous tasks at work and my lack of mobility i got into a deep depression and my weight began to spiral out of control. I began to smoke cigarettes quite a lot, i had picked up smoking when i got my job in the factory but where previously i would smoke maybe 10 cigarettes a day i had now began smoking up to two packets 40+ cigarettes per day. The cigarette smoke would irritate my throat and the only thing that i found, or perhaps should say thought, would ease the irritation was drinking soft drinks(coke, sprite, etc). I would drive down to the local petrol station and pick up my cigarettes, usually 3 packets, and multiple bottles of soft drinks. I had become quite a regular customer that the staff at the counter and i became friends on a first name basis and they would recognize my car as soon as i pulled up.

My life was a mess. In 2016 i spoke to a specialist in regards to getting a gastric bypass surgery. My weight at this time was 196kg. The Dr, who was actually great, wanted me to loose 20kg before he would consider the surgery on me. He had a dietician in his office who put me on a diet plan, which to my surprise worked. I had gotten down to 175kg which took me about 2 months to achieve, when i went back to see the Dr he told me he wanted me to loose another 10kg more. I tried, oh how much i tried but i could not loose that last 10kg. I tried everything he and his dietician told me but nothing worked. I was disappointed in myself and my body, my depression came back and once again i completely spiraled back out of control.

2019 and my near death experience. At the beginning of 2019 i was so heavy i had no idea of knowing how big i was as i could not weight myself on any scales. My GP's scales could only go up to 200kg so i knew i was way over that. I had these strange pus filled bubbles all over my lower legs. They smelled really bad and were constantly leaking pus everywhere i walked. I decided I'd had enough and shortly after New Years 2019 i decided to go to the hospital to get them checked out. Just as i stepped out of the shower i slipped and fell on the tiled floor. I found myself unable to pick myself up off the floor. I lived with my elderly mother who was unable to help so she called a friend who lived down the road to come help. I was embarrassed. My mothers friend was also unable to help so they decided to call an ambulance to help. The ambulance crew came and were also unable to help me get up, so they eventually called a 2nd ambulance crew and the fire brigade who bought a special mattress kind of thing which they laid me down on and inflated which was able to finally get me upright. I spent the rest of January 2019 right up till the end of February 2019 in hospital going between ICU and the respiratory clinic. Remember my smoking i mentioned, well it seems it caused me severe lung issues which i now suffer from but its getting better albeit slowly though will never be the same again. In hospital i was in a special bed which they were able to weigh me finally. I was 237kg. That was my record all time highest weight. I was put on a fluid restriction and my weight was bought down to 192kg when i was finally released. I had quit smoking and also quit the soft drinks, i began loosing some weight finally and got down to 187kg. I was feeling good but then i met up with a friend who i hadn't seen for a while. This friend offered me a cigarette, i was clean for 4 months and silly me accepted his offer which again lead me to spiral down the path of cigarettes and soft drink.

September 2019 my mother and i went for a vacation to her home country to visit my eldest sister and relatives who live there. My bad habits got even worse. You see where i live, things like cigarettes and alcohol are quite expensive where as in my mother's home country it is cheap, VERY CHEAP. I saw how in expensive the prices were and boy i was like a kid in a candy store. My smoking increased from two packs a day up to 4 packets per day. That's 80 cigarettes plus. My throat irritation from the smoke came back two fold and to suppress that, again lots and lots of soft drink. That weird puss filled infection i had in my lower legs earlier, they came back too. 10th of October came around, once again i slipped and fell getting out of the shower. This time after a long struggle i was able to pick myself up and threw myself on my bed and wanted to sleep. My sister came over and saw my condition, forced me to get up and took me to the hospital. The last things i remember from that day are walking into the emergency department, being taken for an ultrasound of my heart, then having a chest x-ray and finally being told to lay down in a bed then i blacked out completely. I finally awoke 9 days later to find my self intubated, strapped to machines and my hands tied to the railings of the bed. I was told i was comatose for the previous 9 days and the reason for my hands being tied were i kept trying to rip out the intubation hose from my throat. They weighed me again in the hospital. I was up at 226kg. Not quite my all time highest of 237kg but still close enough. Again they restricted my fluids but this time they got my weight down to 187kg. When i left the hospital on November 1st i decided no more cigarettes. The soft drink i struggled with and still do.

2020-2022 NYE, my weight kept fluctuating, going between the high 170's to low 190's during the pandemic years. Just before the New Year i made myself a promise, that I'm finally going to do something about my weight. I weighed myself a couple of days before NYE and i was 172kg. Dec 31'st and Jan 1st i didn't weigh myself, however on Jan 2nd i did and i was 169kg and felt good. Its the first time in a very long time that I've seen my weight anywhere below the 170's, so i began to do some light exercises every morning. That brings me to today 6th Jan 2023, i weighed myself again and my weight was 166kg. Even just that that small weight loss of 3 kg made me so happy i could feel tears welling up in my eyes. I know it may not be good loosing big numbers fairly quickly and sometimes i may not loose anything at all but i hope to continue my journey to weight loss throughout this year. My goal for the time being is to get down to 150kg, then the step after that will be to get down to my weight i was when i first started working pre injury (120kg). I will continue my weight loss after i hit my two goals but after achieving my pre injury weight I'm not certain what weight i will choose to make my goal.

Also among my plans is to try to get out more and meet new people. My depression and weight gain and health issues has caused me to loose a lot of friends along the way which in turn makes my depression even worse. I feel quite lonely at times. Its been quite difficult at times.

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Losing weight while building a better relationship with food

I’ve noticed that this time around with my weight loss journey, I’m no longer living in restriction and categorizing foods as “good” and “bad”. The cycle of feeling bad about eating a “bad” food never served me as I felt bad about enjoying foods that could have been had in moderation.

As someone who’s struggled with food all throughout my life, I find that only now am I able to lose weight and still enjoying a sweet treat or a nice meal out without feeling like I’ve failed. Life cannot go on with me avoiding bread, rice, sweets, nice meals out, etc though I can choose to honor my cravings with intent and eat in moderation (80-20 as some call it).

Do I meal prep most of my days out? Yes. Do I have snacks in my house still? Yes. Is that okay and can I have them around with reverting to giving up/ giving in to eating in excess to scratch a craving when it could of been had in as a side or serving size option? YES!

Has anyone else found that their relationship with food as shift throughout their weight loss journey?

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Not every diet is made for everybody. So what is working for you?

I've lost over 240 lbs nowadays, do I still have more to go? Yes. And I won't claim to know everything or, heck, anything about the pure diet mindset.

But I've been thinking a lot lately about how much food I eat.

Not just preparing my food or anything, just simply the act of eating. See I used to eat only when I got hungry. But my "hungry" isn't a proper hunger. I get to the point where if I don't eat in the next few minutes and I'm standing around I better eat or I get hangry. So I used to eat only when I got to the point I was ready to eat someone's face when hungry, that's a big problem. I believe so at least, some people have said that "only eat when you're hungry". That's not great advice for me, but it could be for you. Do you feel the hunger in a mild discomfort type of way? Perhaps this is better suited for those types.

"Just eat less" - is typically told by well-meaning people that think they know a lot about losing weight. But I just can't seem to agree with it, for myself at least. I eat way more, healthier, and more filling options. Still some junk food and fast food sometimes but way less often it's not filling and you get so little for more calories than most of my meals nowadays. My biggest obstacle was learning that I need to eat more often and that eating once or twice a day wasn't enough for me. I can't rely on hunger cues, so I need steady meals and snacks throughout the day. Even on occasions, I know I'm going out with family for high-calorie foods, I can't skip meals, it'll be worse when I get to the restaurant.

"Intermittent fasting is great" I'm certain OMAD and intermittent fasting are good for a lot of people, heck not too many people eat in their sleep. But there is also nothing wrong with eating breakfast, lunch, dinner, and snacks.

"Don't eat sugar/don't have it in your house"- That's a no for me again. I have a big problem with not having food around, my house is plentiful because if it's not I go into "MUST EAT EVERYTHING FOOD IS SCARCE!' mode. My family was really poor growing up and my mother had problems. She'd sometimes go too long without eating or feeding us kids. So when we got the food I'd eat as much as people would let me. My siblings would eat until full but became underweight because of household problems. Nowadays I can have a tub of ice cream in my fridge for a month without touching it, it's there if I want it. And that helps me mentally. Is this going to help everyone? No, and that's a-okay. We're all individuals.

Personally having a plentiful house full of food, eat constantly throughout the day, and enjoying food on special occasions without worrying about it.

Weight loss needs to be viewed on as: "How'd we get here in the first place?" Adjust from there. Perhaps work with a therapist and a doctor.

My question for you guys today: what is working for you? Is there any advice that just doesn't work for you but you believe can work for others?

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Advice on breaking a weight loss plateau?

Hi, been on my weight loss journey for about 7 months now and need some serious advice:

For the past month I have hit a weight loss plateau and can't seem to break it. I need some tips on how to break this streak as my goal weight is 190 lbs.

Here is some context:
-I am 6'3" 23 Male
-My starting weight was 250lbs and my current weight is 213 lbs
-I have been losing weight for 7 months
-I workout 7 days a week for about 90 minutes, with atleast 30 minutes of it being cardio and the rest being strength training. I do a Upper, Lower, GPP split with Saturday being a cardio day (equivalent to my rest day)
-I have a fair bit of muscle mass (I have been lifting for about 4 years on and off)
-I track my calories and macros (My daily intake ranges from 2100-2500 calories and minimum 180g of protein)
-My diet mainly of yogurt, fruit, chicken, turkey, and whey (I eat other things, but these are the ones I eat on a daily basis).
-I have a cheat meal once a week

After doing some nosing around I suspect that my BMR tanked, which is why I'm not losing weight despite the deficit. I've heard some suggestions about a refeed (which I've attempted for 5 days by eating at 3000 calories, but it didn't really do much, I just gained a bit of temporary water weight then got stuck at 213 again) If I were to do another one, how long should it last? How many calories? There is also the possibility that I'm not tracking my calories properly (I weight everything I eat and don't use things that would hide calories like oil or butter. The only thing that could be hiding would be spices).

I don't think it would be wise for me to lower my calories any further nor increase exercise as I already eat very little and exercise quite a bit, so how should I break this plateau? I am not opposed to anything, I just need to know what to do. Any advice would be extremely appreciated :)

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