Lost 40lbs

Just wanted to share my journey, since I know how hard it is to find the right formula to lose weight. There is one thing that can’t be denied! You have to be in a calorie deficit to lose weight! How you make that deficit is up to you. It should be something that you can stick with. It’s all about balance and being able to fit weight loss into your life.

Here is what I did to lose 40lbs in 3.5 months. I went from 239 to currently 199.

I analyzed my work schedule and looked for a routine that I could stick with. I’m off every 17-16 days for 4-5 days unless I add vacation days and I can be off up to 8-10 days. So what I did was simple. Those 16-17 days I wouldn’t eat no more then 1400 calories and made sure my active calories reached at least 900 calories through out the day on my Apple Watch.

At the start I brought down the calories to 1000 calories. Due to wanting to see some progress quicker. Only do this if you can handle it. 1000 calories is low and if you do it maybe don’t try to do it more than a month or two. Remember when I’m off the 4-5 days or more I eat whatever I want! Nothing is off limits. This is what keeps me sane. All the cravings I get when I’m on my 16-17 day stretch. I satisfy when I’m off. This has definitely worked for me. I’ve now increased my calories to 1400-1500 a day when I work. I went from looking fat to everyone telling me I’m skinny.

You must remember that in life you can’t have whatever you want whenever you want it. Sacrifices have to be made. You wouldn’t let a child do whatever they wanted whenever they wanted! You go to work even when you don’t want to go! Don’t cheat yourself and give in all the time. Find a routine that works for you and stick with it. If it seems too hard then you will probably give up. You should know what you will be able handle. I didn’t want to make this post too long but I’d be happy to answer any of your questions.

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

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

Lessons I Learned from 100 lb Loss

I’ve lost almost 100 lbs over the past few years and I wanted to share some thoughts about it for those starting or currently going through the same

1) Goals are good, timelines are not. I tracked my weight daily and as I scroll back there are some months where I only lost a single pound. That is a WIN. Never minimize small wins because they weren’t whatever you thought you should lose. I lost a pound and kept it off. Win.

2) No one can ever avoid all foods or situations with food. Unless you’re medically restricted, sometimes you’re going to eat chocolate, chips, burgers, whatever your thing is. And it is OKAY. Weight loss doesn’t mean you avoid all the foods that give you pleasure or that you just want. Never beat yourself up for enjoying foods in moderation. Which brings me to my next point…

3) Moderation really is key. If you don’t finish your plate, good news, there is more of that type of food in the world for another day. It actually makes the foods you love more delicious and decadent when you don’t have them all the time. You’ll know when you REALLY want some of that food, and then you’ll have a little, and it’ll be fine.

4) It’s okay to feel a little hungry. Hunger is not the worst thing to feel. See if you’re really hungry by engaging your mind or body with other activities. True hunger will not abate.

5) I used to eat until I was full. FULL. Like, probably honestly until I was so full I didn’t feel good. I finally asked myself why I thought feeling sluggish and overfull was a goal, because it’s not. It was habit. This sounds weird, but like, eat enough to give your body the nutrients it needs to live, but not so much that you feel “full.” If you feel full, it’s too much. Save your food for later, have it twice! Double win.

6) Don’t distract yourself while you eat. I see you over there mindlessly snacking in front of various sized screens. Quit it. Change your mindset because feeding your body is a special way of caring for it. Be present while you do it. YOU are in charge. Pay attention while you eat. Eating should be a separate activity from literally everything else except socializing.

7) I throw food away. I never used to. Throw it away. We can discuss the ethics of this another time. Did you get served a giant plate of food and didn’t finish it? And no one else at your table wants it? Throw it away. Start eating a chocolate bar and you realize you’re actually distracted or full or the hunger was psychological and you didn’t want it anyway? Don’t finish it. Throw it away. You do NOT have to finish food just because you started eating it. You are not a garbage can. You are a charming human being.

8) Weight loss sometimes comes down to very slight choices. Skip the mayo. Cut the crusts off. Diet instead of regular. Cut the burger in half. Fries but no ketchup. Small squares of specialty chocolate instead of a bunch of cheap stuff. Cooking at home instead of eating out. These choices change all the time. If you regiment yourself too hard it’s going to feel like a chore. Give yourself the freedom to have what you like with modifications you can live with. When I have a burger now, I use mustard instead of mayo, cut it in half, and just eat half. Maybe a few fries but not many. You will still feel satisfied

9) Eat and move on. You had your meal. Okay bye. Don’t sit in the kitchen looking around. Don’t look at the dessert menu. Don’t do things that make your brain think it’s still feeding time. Just because you CAN eat doesn’t mean you SHOULD. Did you just eat enough food to continue performing life functions for the next several hours? You’re good. Food is for life functions, super cool nature made it pleasurable, but food is for survival. Can you survive? Cool, get outta the kitchen bro.

10) Learn how to be bored. If you’re bored, there are a million things you can do besides eat. The same goes for emotional distress. I myself eat due to emotions and boredom. Start writing your thoughts, pick up a hobby, go for a walk, call a friend, literally anything. Eating is not a good hobby to have. I discovered some legit enjoyable hobbies once eating didn’t control my life as much.

I hope these help some people. Honestly my weight loss was gradual and not stressful that I’m still surprised when I try on clothes and I’m in M instead of 2X or whatever. It took me about 2.5 years to lose 100 lbs. I had lost before and always gained back because I restricted myself so much and always beat myself up over it. No more. I have kept the weight off and feel honestly like a different person.

I wish all of you happiness and good luck in all of your life changes.

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

from loseit - Lose the Fat https://ift.tt/h2PYxLz

Nutritionist advising me to overeat?

Hello

I have been attempting weight loss seriously since march of 2023. I was at a high of 250 pounds and began working out 4 days a week and decided to see a nutritionist for healthier eating habits and a good number of calories to consume for sustainable weight loss. Upon my first visit I was advised that I was critically undereating and steered towards 2500 calories a day. For reference, I am a 25 year old male. I average 12-15 thousand steps a day for work and am doing an intense workout regimen. The first month went great and I dropped 5 pounds. Over the next several months I dropped to 215 pounds before my next follow up visit. At this visit I was told I was still under eating and to up my calories to 3000 a day because I was in "starvation mode" Since I have begun eating this way I have ballooned back up to 240. I would describe my diet as very healthy besides the actual caloric amount.

Is this advice from a professional as stinky as it sounds? or is there any merit to eating more calories with a very active lifestyle.

I feel very frustrated because all traditional wisdom is CICO and then I am being told to eat like a rooting hog and that restricting is causing my weight gain.

​

submitted by /u/Accomplished-Echo771
[link] [comments]

from loseit - Lose the Fat https://ift.tt/RGQ2LvJ

How important is water for weight loss?

I was recently told the reason I am gaining weight and can’t lose weight is because I’m not drinking enough water.

I feel a bit skeptical as I was told of all the amazing benefits of drinking a lot of water like weight loss, great skin, increased mental clarity, more energy and the list goes on.

One of the main things I was told is my “hunger queues” are for water and not more food. I’m definitely eating more than enough so I assumed it was so many carbs/sugar causing cravings.

I was told to drink a cup or two before every meal or snack or have water around you at all times and you’ll naturally eat less. I’m struggling with this idea. On one hand that sounds so amazing as I’m obese and on the other hand I feel like it’s too good to be true.

I barely drink 8 to 16oz currently each day. I know that’s very low but 8 glasses a day feels like a lot. I never feel thirsty and always hungry.

Which improvements have you noticed by drinking more water and did it help with weight loss? Best skin ever or notice increased energy? How quickly did you notice the difference with added water? Is there any truth to this?

Love to hear everyone’s thoughts and experiences with increased water intake.

submitted by /u/Electrical_Drink2443
[link] [comments]

from loseit - Lose the Fat https://ift.tt/GW7Evqm

How am i losing weight so fast.

I dont understand how im losing weight so fast…. Everyone is asking me and i wish i could help them but its happening so fast that it doesnt even feel real?? I started at 375 on august 1st. I weighed in today at 255.6. Ive lost 119.4 pounds in just over 5 months.

My latest weigh ins are the ones that are confusing me though. Since 12/11 i have lost 27 pounds. Literally how? I thought scientifically this was not possible. But thats what the scale is telling me. Here are my last months weigh ins..

282.4 - 12/11 278.4 - 12/17 275.0 - 12/23 261.4 - 1/4 255.6 - 1/11

Does anyone have an idea as to how this is possible? My weight loss has been rapid the entire time but 27lbs in a month seems a little crazy.

I have been eating the same as i have and working out the same i havent changed anything. I am eating under the recomended calories by a bit but not so little as to cause negative effects and i run 3-5 miles per day.

submitted by /u/Vegetable-Acadia243
[link] [comments]

from loseit - Lose the Fat https://ift.tt/uUv630Z

Is it bad if I have one or two cheat days a week?

I'm new to weight loss and so far only lost 1 pound after starting about 2 or 3 weeks ago of serious dieting.

Changing my diet has been drastic for me and hard to maintain so to keep myself sane I allow myself to eat whatever I want on Sundays which is moslty fast food and a bunch of chocolate snacks I store during the week (lol) like oreos, brownies, candy and all that unhealthy stuff.

I would like to keep the cheat day to at least Sunday, but I tend to have leftovers from the day before on Monday so I allow myself to eat that and enjoy.

I feel like "rewarding" myself after suffering is the only way I'm able to eat only healthy during the week with only a couple of pieces of dark chocolate a day for snack.

But I'm wondering is this going to hinder my weightloss process in the long run.

For the record I'm female 5'3, 195, age 33.

ADD: Also, Sundays is the day friends and family usually wan to go out to eat after church so its hard to say no.

submitted by /u/FunDependent9177
[link] [comments]

from loseit - Lose the Fat https://ift.tt/ZfxYp6e

Carbs during fat loss -- YES OR NO?

Hey everyone, I'm a 35 year old male. I am morbidly obese and at the beginning of my fat loss journey. I've started going to the gym, and have met with 2 to 3 of each of the following: weight loss doctors, dieticians, nutritionists, and fitness trainers. Unfortunately, the more professionals I speak with about fat loss nutrition, the more contradictions arise. The two dieticians completely disagreed with each other. The two weight loss doctors disagreed with each other. The fitness trainers gave conflicting advice (in regards to diet). Ultimately, the majority of the contradictive opinions are about carbohydrates.

In regards to the fitness trainers (who were both very large, muscular men), one stated that approx. 60% of my calorie intake needs to come from carbs. He explained that the body's cells use carbs to function and that the brain's main energy source is carbs. He stated that on a low carb diet, you begin to see a negative impact on the body's cells and the brain's ability to function properly. The other fitness trainer stated that a low carb diet is vital for fat loss and that he suspects eating too many carbs is how I got obese in the first place.

One weight loss doctor advised I go on the keto diet so that my body would use fat for energy instead of carbs. The second weight loss doctor was adamantly against the keto diet and stated that I need to be on a well-balanced diet which includes a serving of healthy carbs with every single meal.

In doing my own research online, reputable sources also seem to be split on the topic of carbs. Harvard University and Yale both did studies where they studied the effects of the keto diet. One university's study found that keto is not good for you due to it raising blood pressure and cholesterol. The other university's study concluded that the keto diet is good for you and lowered blood pressure.

At this point, I am so confused and overwhelmed with all of the contradictive information in regards to carbs.

In an attempt to gather as much information as I can... can anyone advise me as to which diet is better for fat loss and why -- a low carb diet or a well-balanced diet?

One thing I don't understand at all is that it seems that everyone can agree that weight loss is ultimately about calories in versus calories out. Well in that case, what difference does it make how many carbs I'm eating if calories is what really determines whether or not you'll lose weight?

Lastly, can anyone explain to me why/how there is this much controversy about carb intake, even amongst highly educated professionals? I don't get how there isn't just a clear right answer to this topic.

Thank you so much for your time and bearing with me through this long post.

submitted by /u/Mr_E-007
[link] [comments]

from loseit - Lose the Fat https://ift.tt/SKG2c60