Correct calorie intake

Hello,

I am M25, H180 cm, SW163.5 kg (360 lb), CW 148 kg (326 lb), GW 120 kg?.

I started my weight loss on 1st of September 22. I count my calories, workout whenever I can (hospital work - not much free time), but I have set my goal to achieve 10k steps every day.

I am struggling a little bit with setting up correct daily calorie intake. Until few days ago I used 1900 kcal/day. Yesterday I have read some articles and used daily calorie intake calculator for calorie deficit and at showed me something around 3850 kcal/day. Tried it today but it doesn't feel right. I think that its too much.

I am just curious about your opinion.

Should I stay at what I used? (1900) Should I raise it a bit? Should I lower intake to 1500?

Apologies for my English, not native.

Have a nice day and thank You for every response :)

submitted by /u/daggony
[link] [comments]

from loseit - Lose the Fat https://ift.tt/4CbTnA8

Focus on being in a weekly calorie deficit, and forgive yourself for the occasional daily surplus

I see so many post on this subreddit from people obsessing on their daily calorie intake goals. I fell into this same trap for most of my weigh loss journey, and realized very recently that for the general population, this might not be providing a realistic lifestyle/mindset.

Let me start by saying that it is extremely important, for those that do track calories, to be aware and set goals for daily calorie intake. I have a personal goal of being in a deficit of 500 kcals (this includes calories "allowed from exercise), but I am learning that instead of focusing on the daily number and looking at the entire week, I am saving myself some anguish and mental capacity.

If my goal is to lose a pound a week, that roughly equals 3500 kcals in a deficit for that week to obtain (huge generalization). 3500 divided by 7 is 500. 500 calories a day then, in a deficit, for 7 days. That seems like a massive amount to restrict on a daily basis for a lot of people (myself included). I would then obsess over what I ate, often being miserable and not allowing myself the occasional joy of moderate calorie intake. I would not allow myself to eat ice-cream when my wife and daughters went out for a family date. I would not eat out with them on our Friday Family outing unless I found something at home that fit into my -500 calorie deficit. I would not allow myself to experience and enjoy life.

So when the time came that I allowed myself to indulge on the small things, I instantly would regret it because now I wasn't 500 calories in a deficit, I was only 300, and so on. I would then push myself harder to burn those calories to get myself back on track, often over exerting myself or taking valuable time away from my family so I could crank out another workout.

Yes, it becomes an unhealthy obsession for some of us. I didn't want to live like this and continue my weight loss being miserable. So I made a simple change. I allowed myself to loosen my DAILY calorie restriction, and instead focus on the weekly goal instead. If my goal is 3500 calories, then so be it, but some days I'm going to allow myself to eat a burger. What I noticed is that on the days I go to the gym (4 days a week for me), I naturally started doing workouts that burned more calories as I progressed in my fitness journey. At the end of the week. I was still averaging my calorie deficit goal (+/- 200 calories), but I was allowing myself some wiggle room to enjoy the daily experiences.

This might seem like an experience that's only tailored to a few individuals, and maybe it is. But I sincerely hope that for those of us who are creating an unhealthy habit when it comes to restricting calories, that you find what works for you in terms of your mental health. This small, net 0 change has helped immensely. I don't feel as weak at the gym when I allow myself to listen to my body and eat above me calorie deficit, and this allows me to push harder, lift heavier, and burn more calories in return. And most of all, it's allowed me to realize that losing weight doesn't have to be so restrictive if I am able to find alternative solutions that keep the progress moving.

Now, let me be clear. Having a daily calorie goal (whether surplus or deficit) is still EXTREMELY important for most people. It keeps us accountable, and provides a path that if we generally stick with, we'll land where we want to be. My post is not to take away from that fact. My post is to remind people that it's a goal, not a line in the sand. Forgive yourself and make sure that you allow yourself the occasional treat. Focus on the big picture, for me that was the weekly goal, compared to the minute-to-minute decisions.

I still have my own personal goals (lose another 15 lbs, be at 15% body fat, be able to rep 4 plates at deadlift), but I remind myself that they are the end result, not the journey. I'm happy with the progress I've made, and I hope that this recent change I have made will continue to yield results. I hope that everyone can be a little kinder to themselves, and make sure to keep perspective.

submitted by /u/XLikeTheRiverX
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3we5IJY

Something clicked … weight loss has never been so easy

To give some context before I get into this, I was recently diagnosed with PCOS and Hashimoto’s Disease. TLDR; insulin resistance and unbalanced thyroid hormones and androgens. That, combined with Binge Eating Disorder, got me to a high of 340 lbs at the start of this year. All of this weight gain was through late high school and early college (I’m 21, so think the past 5 years max). Before this, I was a “healthy” weight but struggled with anorexia, resulting from physical and sexual abuse from when I was a kid dealing with food (I’m in therapy).

I’m not saying it’s all my hormonal imbalances and trauma, but after I got medicated recently and was in therapy and was just maintaining, I decided to drastically change. I’ve been so scared of anorexia after I was hospitalized as a young teen that I’ve been afraid of diets and CICO and intermittent fasting and all of it. I decided that, even if I swung back in that direction, it would be healthier than the path I’m on. Right now, I have no health complications from my weight, but fear it in the future.

I was already doing okay in some areas (no sugary drinks, no red meat [related to my hormonal disorders]) but I struggled with the time in which I ate. I’d eat nothing until 10 PM at night, then binge until midnight. I knew I had BED, but it didn’t seem real or felt like something I could control.

I started researching. Boy, was I wrong. It was controlling my entire life, but my new knowledge was a weapon to fight it with. I started eating 2-3 meals a day (look, smaller and more frequent meals is my goal, but it’s only been about 3 weeks). I felt this TERRIBLE gripping pain at night even when I ate enough during the day. Previously, this would cause me to binge, worrying I was neglecting my bodily cues. This time, I didn’t - I wondered if it was, in fact, psychological pain from the BED manifesting physically. I fought through it and went to bed, and was pain-free by morning. Now I don’t eat past 8PM, and am trying to move it earlier.

I’m learning the real battle is that I can’t trust my bodily cues. All the fitness people I follow say to trust your body, but I think I’m in a unique place where I can’t. Every day that passes though, I’m in less pain. I originally stopped eating late because I thought it was making my existing hormone issues worse, but it’s like I uncovered a hydra of bad habits to fight.

And huzzah! I’m down to 321, as of today. Almost 20 lbs down in three weeks is crazy, but I’m eating at least 1200 calories a day (I use MyFitnessPal to track). I eat very balanced meals, as eating 1200 of something junk food related makes me want to binge more. In line with the diet protocols for my hormonal disorders, I reduce as much sugar as possible, low carbs, low processed foods, no red meat, but high salt for my POTS (doesn’t impact weight, just salt needs). I’ve been eating a lot of eggs and avocados, lol.

I don’t find myself too hungry in general anymore, except at night when the familiar pains return. It’s getting better though, and I’m proud to say I haven’t broken and binged even once. But even if I do, I feel more prepared to get back on the horse! I will say, while I’m 321, I find my body type closer in pictures of people who are 230-250, but I’m also very tall and broad (?).

If you struggle with BED, you’re not alone. Recognize your patterns and don’t let your brain lie to your body. I’ll be checking in here as I continue. I haven’t taken a before picture, unsure if I want to. Any thoughts, feedback, comments etc appreciated!

EDIT to mention: I also did this partially out of anger. My new GP said that, with my conditions, I need to do “vegetarian keto” combined with IF to lose weight. I want to prove her wrong. 💪

submitted by /u/seraphinapricot
[link] [comments]

from loseit - Lose the Fat https://ift.tt/xRW5DTw

I hit my first weight loss goal! (249->225)

I finally did it! I started my weight loss journey at 249 lbs (5'7" female) and my first bite sized goal was to get to 225.

It took me FOREVER because after the first 20 lbs I kept gaining and losing the same 2 lbs over and over again (for well known reasons. I was overindulging during the holidays and took awhile to get back on track).

I'm doing CICO with a calorie goal of 1300-1500 and I started doing intermittent fasting 16:8 which ultimately helps me adhere to my calorie goals a lot better.

For the past several weeks I also started going to the gym 3 days a week and doing some weights and cardio. I walk on days I don't go to the gym and try to get atleast 7k steps a day (I used to only get about 3k steps a day!)

Next stop...210 lbs!

submitted by /u/CosmicEpisode
[link] [comments]

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

2lbs a week weight loss seems impossible! How do some do it? What are your tips and tricks?

Hey all!

I have a family members wedding coming up later this year and want to shift my depression pandemic weight. I’m 233lbs 6’1 M and I assume around 30% body fat based off what that looks like on google. My goal weight is roughly ~180lbs.

Putting these numbers into a TDEE calculator, I am faced with ~1,300 for a 2lb a week weight loss which seems so so low compared to some of the others around my height and weight. I couldn’t imagine only eating 1,300kcal (especially whilst trying to get 150g protein!) for the next 6 months yet this is what it seems like is necessary to maintain a 1000kcal deficit.

I weight-lift heavy 3-4x a week and walk through hills to get to the gym so on those days my Garmin watch tells me i actively burn roughly 800 calories (the accuracy of this I don’t know!) so on these days a 2lb a week weight-loss seems more doable.

I can imagine some women out there with naturally lower TDEEs have to go even lower according to online calculators (sometimes under 1000kcal a day) to stay at their 1000kcal deficit, and I don’t believe it’s very healthy to eat such a low amount for extended periods.

So my question is how do people maintain that 2lb a week weight-loss? Is intense exercise an absolute must every single day? Some people here seem to eat 1800 ish a day and lose weight so fast, is it something i’m doing wrong or do I just have to swallow that hard pill that 1,300 + any exercise is the target I should be aiming for to lose 2lbs a week.

Would really appreciate all your help and advice as I am really stuck on how to continue progressing with weight-loss :)

submitted by /u/silverscaledfish
[link] [comments]

from loseit - Lose the Fat https://ift.tt/ykID9ar

What do you wish you had known at the start of your weight loss journey that you know now?

submitted by /u/ThePegasus05
[link] [comments]

from loseit - Lose the Fat https://ift.tt/OaIH1Ty

[Challenge] European Accountability Challenge: February 1st, 2023

Hi team Euro accountability, I hope you’re all well!

For anyone new who wants to join today, this is a daily post where you can track your goals, keep yourself accountable, get support, and have a chat with friendly people at times that are convenient for European time zones. Check-in daily, weekly, or whatever works best for you. It’s never the wrong time to join! Anyone and everyone is welcome! Tell us about yourself and let's continue supporting each other.

For all new people that have joined this month, at the end of the month we do a roundup of what happened. we'll also talk about our goals for February.

How was your January?

You're free to structure this however you want, but think about the following topics:

• How has your weight loss progressed? Better, or worse than expected?
• What are some Non Scale Victories that you've experienced this month?
• Did you set goals, did you keep to them?
• What went well during this month, what could need improvement?
• What important lessons did you learn?

Today is also the goal-setting day for February!!

If you're new, every first day of the month we think about small goals we want to achieve this month. They can be weight goals, exercise goals, or anything really... An important aspect is that they are SMART goals: Specific, Measurable, Attainable, Realistic, Time based...

• Do you have a goal weight for this month, if yes, what is it? For example: maintain a 0.5kg loss a week.
• Do you have exercise goals? For instance, get in 10.000k steps a day
• What plans do you have for your diet? Do you have goals there?
• What are some non-weight/exercise-related goals you have? Here, get creative. Past participants have used this section to stay accountable for their homework, learning languages, pledging not to order junk food, ...

if you’re new, please introduce yourself! Let’s kick some ass!

submitted by /u/visilliis
[link] [comments]

from loseit - Lose the Fat https://ift.tt/CEsw0xU