Don’t know where to even start could really use some tips.

I’m at a loss here. I was always around 115 to 130 max my whole life (I’m 5 foot tall female) and after having 2 kids I’m now up near 190 and need to do something about it. The combination of baby weight I never lost, no time to go to the gym with 2 little ones, and stress eating has really gotten my weight out of control and I don’t know where to even start. So here’s my basic questions if anyone can possible help me in the right direction!

What’s the best method?: I know yo-yo diets are a bad move, so what is the best recommended thing to do in order to jump start weight loss? Intermittent fasting? Drinking x amount of water? Eating under x amount of calories, etc.?

What’s a reasonable number to try and lose each month? I don’t really know what’s considered “normal” or “average” weight loss in a month or so. I want to make goals but want to make sure they’re attainable.

What meals are best?: If anyone has meals they loved and were able to lose weight eating them id love to hear what you suggest!

Exercise: What light exercise has helped with losing weight? Side note I do have POTS so excessive heat and heavy physical activity can cause me to pass out pretty easily so I’d like to start slow with working out so that I can build up my stamina gradually. I’m afraid to jump right into hard exercise.

Ways to fit in workouts: What do you suggest for finding time to work out? I have two toddlers and own my own business so my schedule is crazy, other people with crazy schedules when do you find is best to fit in some work outs?

Thanks so much!!!

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

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

Loose skin and muscle lost

How to prevent muscle lost?

I have 15 pounds left in my weight loss to reach a healthy BMI.

Have heard the last 20 pounds include the most muscle lost.

I want to prevent this!

Any tips or tricks?

Also how to prevent loose skin?

Will me adding strength training help prevent both problems?

Holidays are near and my weight goal has become more difficult to achieve!!

Any personal experience on how you prevented this?

I have lost 70 pounds since the beginning of the year and just want to reach a healthy weight!

But scared of the negative effects that will come with these last 15 pounds.

submitted by /u/SECR33T
[link] [comments]

from loseit - Lose the Fat https://ift.tt/XeGJOQ7

Exercise is essential - why do so many people here dismiss it?

I’m 5’2, woman, who has lost just over 100lbs (48kgs) and kept it off for five years now. The reason I have been able to keep the weight off for so long is absolutely credited to exercise.

Firstly, irregardless of weight, exercise is absolutely essential for longevity. Being fat, but fit is shown to be better for you than being slim and lazy. Cardio is for heart health, strength training is for fighting disease.

Now to talk about weight loss.

The equation is CICO - exercise is the CO. Yes, you do burn a majority of your calories at rest, but exercise actually makes your resting calories burned increase. The more muscle you have the more calories you burn at rest, because it takes more energy to have muscle than to have fat. Which means even after a weight lifting session where you may have burned less than 100 calories, you’re going to be burning more just sitting on your ass watching TV than you would if you didn’t exercise.

Running and biking are incredibly effective calorie burners. Everyone on here hypes up walking and they should, but if you can switch to a bike or even run, you can burn infinitely more calories than by walking. Walking is great, but it doesn’t build muscle unless you’re hiking up hills with packs on. It is still incredible, but it takes a long time and the reward is often minimal for how long it takes.

One problem with losing weight without exercise is that when you hit plateaus you have to typically cut your calories down again. This is a constant cycle, people talk about being on diets for the rest of their lives here, but it’s super hard to eat 1400 calories for the rest of your life. With exercise, I can eat 2100 per day and half the time I don’t even hit that.

Another issue is that when people shred all their weight just by diet alone they lose fat and muscle. It’s one of the main reasons we see people hitting their goal weights and while they are skinny, they can be skinny fat. Slim, but still with a higher body fat percentage. Muscle will make you look smaller and healthier.

Exercise is really hard to get started with. The learning curve is really steep. Once you’re about six months to a year in, it becomes routine and usually actually becomes fun. It doesn’t have to be perfect, just consistent.

I see so many people yo-yo dieting here because they lose the weight by simply eating less and then can’t maintain the low calories for ever. Those who exercise regularly with intensity are the ones to keep it off long term. It’s a lifestyle change, not a food change. It’s changing your sedentary, obesogenic lifestyle, to that of a fit, thin persons lifestyle. Food is just one part of the lifestyle.

submitted by /u/Leever5
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Qv5wRsq

Stop putting everything off because you want to lose weight first

I lost 130 lbs and kept it off for 5 years. My biggest tip for everyone is to start living life now.

A common thing I see is people using their weight loss journey as a form of procrastination.

They put off things they really want to do in their life on the premise that they need to lose weight first.

"I hate where I live, but I'll move next year when I lose weight" or "I'll wait a year to lose weight before going to college/grad school".

"Ill buy clothes, shoes, get a haircut, etc. next year". Resulting in spending several years wearing frumpy clothes and looking unkempt. You don't need to buy a ton of clothes at your current size, but at least buy a few nice outfits. It's well worth spending a few hundred dollars to feel happy and confident.

I'll start dating next year. Even if your 'success rate' is lower, you can still find a partner via sheer numbers game. Not only that but you get more experience sooner to help you learn what you like/dislike.

"I'll go on vacation next year". Ok. Do it next year. But also do it now

People frame it as an either or. "I'll do this after I lose weight".

I don't think there's a tradeoff between any of these things.

If anything there's a correlation. Improving in one area of your life can help you improve in others.

Doing good things for yourself can improve your mental health thereby making it easier to lose weight

submitted by /u/Quiet_Veterinarian96
[link] [comments]

from loseit - Lose the Fat https://ift.tt/A8Ijzqc

keep getting irregular period during my weight loss journey

I’ve been on a weight loss journey for a while now, and I’ve noticed a concerning trend: I keep losing my period or get little to no flow when I’m in a calorie deficit. It’s not like I’m drastically cutting calories or working out excessively I’m just making some healthier choices and trying to shed a few pounds.I wouldn’t say I’m underweight, so I’m confused about why this keeps happening. Has anyone else experienced this? I’d love to hear your thoughts or advice on how to navigate this situation.

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

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

30 Day Accountability Challenge - November 2024 Sign Ups

Hello lose it folks!

It’s that time again, time for a new sign-up post for the November 2024 daily accountability challenge!

For the newbies, please start here, so much valuable information.

https://www.reddit.com/r/loseit/wiki/quick_start_guide

https://www.reddit.com/r/loseit/wiki/faq

This is the sign-up post to outline your goals. Don't feel you have to limit yourself to weight loss or health goals, we’d love to hear about whatever goal you’re chasing.

There will be a daily update post for you to post how your day went, you can use whichever daily post fits your time zone. Don’t worry about missing days, you are always welcome here!

At the end of the month, there is a wrap up post to reflect on the month as a whole & what you learned.

We try to foster a supportive, caring place to discuss the actual day to day of deficits & counting & caring so much about how we fuel our bodies & lives. So be kind, interact if you like & hopefully you feel supported and cared for.

Let’s talk goals, here are mine for the month ahead:

Fruit or veg with every meal, one piece of cake a week:

Maintenance:

Don’t spend $ outside of preset weekly budget:

Weigh in daily to establish trend weight:

Find a way to enjoy moving my body everyday: What’s been working for me lately is punching the standing bag, belly dancing, yoga & if I really don’t want to, sit on the stationary bike & hate life 🤣. X/X days.

Journal for two minutes every morning: Keeps me semi sane. X/X days.

Today's gratitude or laugh list: Today, I’m grateful for & I found humor / a laugh in/with.

Meditate (sensory grounding) for 5 minutes to combat hyper vigilance: Trying to keep my parasympathetic nervous system in check.

Self-care activity for today: Every day. I’m stuck with me might as well take care of me.

How did I do yesterday? Just taking a moment to reflect on what about yesterday is helping today me.

Now, onto you lovely folks! What are your goals for next month?

submitted by /u/Mountainlioness404d
[link] [comments]

from loseit - Lose the Fat https://ift.tt/wkIs8qh

I want to lose fat and am not sure how

Hi, I'm a 20 year old female, and I'm not exactly sure how much I weigh (75kgs approx) since I haven't weighed myself in a year and I'm 5'6. For context, I've struggled with both a binge ed and anorexia in the past (hence the no weighing) and since recovering from that I've gained back most of the weight I lost and part of me feels ashamed for that. I want to get back to the body that was my "thinnest" (i went from 80kgs to 60kgs and then hit a plateau but my appearance changed drastically) but this time without starving myself and working out 3hrs a day.

I'm curious as to how I can approach losing fat without constantly weighing myself and constantly checking calories (if that's even possible?). I know this may sound like a stupid question and technically I could do my own research but I usually end up getting obsessed if I do and any advice would be highly appreciated :) I really want to change my lifestyle for the better this time and not approach it as a one time weight loss thing but I'm so lost on where to start.

for context: I would like to lose about 10kgs worth of fat. Also my motivation for doing this is very much related to my physical appearance and current low self esteem as I'm a pretty fit (healthy) person and have played sports and exercised my whole life so health and fitness isn't a problem. I also study a really demanding degree and don't really have the time to workout for hours a day and I'm also really scared if going to the gym.

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

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