Saturday, March 30, 2019

Before and after my 35kg (78 lbs) weight loss and diet.

Before and after picks

I work from home as a games developer,If you play d&d check out my stuff. It is important to watch my weight because I have every reason in the world to not leave the house and order food. I gave myself the cheat of coffee. I was allowed coffee when I felt like it but without sugar, instant coffee, barista coffee, macchiato, flat white, drip, cold brew, all of it is fine.

Here is my winter diet.

7am, Morning, 1 handful rolled oats + some almonds. Half cup of full milk. + 2 glasses of water.

Morning coffee x 1

Afternoon fruit salad + bread + 1 coffee + glass of water

Afternoon cup of tea + fruit (watermelon)

5pm, Dinner salad wrap + tea.

Late night Decaf coffee x1

Not super strict and when I got super hungry i'd drink more water.

Weekly workout

Mon morning ,Gym bike 15km Light weights, 2pm walk 3km

Tues morning Gym bike 17km Light weights, 2pm walk 3km

Wed morning Gym bike 10km Light weights, 3pm walk 3km

Thurs rest + walk + grocery shop + d&d

Fri morning ,Gym bike 15km Light weights, 3pm walk 3km

Sat d&d

Sun d&d

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Day 1? Starting your weight loss journey on Saturday, 30 March 2019? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

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Friday, March 29, 2019

[Daily Directory] Find your quests for the day here! - Saturday, 30 March 2019

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

Interested in some side quests?

Community bulletin board!

If you are new to the sub, click here for our posting guidelines


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Thoughts on getting your mental health in check before attempting weight loss?

This is a piece of advice I've seen often on this sub, possibly even parroted it myself at some point. That you should work on your mental health before even attempting to lose weight, lest you never succeed.

But I kind of disagree. Sure you have to be ready to lose weight and aware of how your mental health can make things harder But I know for myself if I'd waited until I had a handle on my mental health, I would never have started losing. my attitude is 'my mental illness has been and probably always will be here, I have to live life in spite of that' rather than 'I have to fix my mental health before I can work on my physical body'.

Mental health issues make things harder, and seeking therapy etc. would likely make things (including weight loss) easier for the vast majority of people, but I don't accept that seeking mental health help can't be done concurrently with weight loss. It's like those people who say you have to love yourself before anyone else can love you, just seems defeatist to me. Not to mention losing weight and especially increasing activity can somewhat help a fair few mental health issues, it doesn't solve anything but it helps.

I dunno, what do y'all think?

(Another issue is people assuming that getting skinny will fix their mental health issues in which case, maybe an assessment of goals is in order and they should definitely seek concurrent mental health assistance but that's kind of separate to the general depression/anxiety/trauma is making it hard to stay on track that often garners the advice to take a 'maintenance break' or such.)

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I have so many more clothes now

[30/F 5’10 SW:300 CW:238 GW:155]

I’m a long time lurker here, but I wanted to share a success of my weight loss that is pretty neat and not at all anticipated. During my weight gain starting at about 250 lbs onward to 316 lbs as my heaviest, I lived in about 2-3 pairs of pants. I didn’t want to buy clothes, I didn’t want to feel feminine or uplifted by what I wore, so I fell into a slump, though I kept all of my clothes as I gained. I have a habit of yo-yo-ing so I knew I’d lose it again.

Fast forward to today, where I’ve lost about 60 pounds and I just folded a whole load of pants from the dryer equaling out to 10 pair! I have 10 pair of pants, whereas just yesterday I thought I only had 3. Apparently I dropped another size. From all the clothes hoarding I’ve done, I probably had 6-7 big bags of old clothes. Well, today there’s 2 gone! I can fit into 2 frickin bags, I’m so stoked.

Anyway, I just wanted to share with people that might understand. My circle wasn’t nearly as thrilled as I am.

TL;DR: I had 3 pairs of pants yesterday and had went down in a size so now I have 10 pairs!

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Hi r/loseit. This is me!

Hi all. I'm trying get serious about weight loss but I'm too self-conscious to talk to friends etc. about it in IRL. I've seen the amazing community spirit here and want to join in! (There's a TL;DR!)

So, I've never been skinny... ever! I was a chubby kid and I've been a fat adult, and now I'm an obese adult. I'm 34, about 5ft 5in and I peaked recently at 245lb. I hate the mirror.

I quit smoking about a year and a half ago and I let emotional eating taking over. This year I need to quit that!

I started excercising about 3 weeks ago - just low-impact, high-energy cardio sessions at home (see self-consciousness) at least 4 times a week, but aiming for 6. I am really trying to make being active the first habit I latch on to. Aside from being more careful and curbing my late-night emotional munchies, I hadn't been worrying too much about food and dieting, I didn't want to take on too much too fast, but I've found because I'm being so active that I don't want to fuck it all with crap food - so I'm definitely making more and more better choices as the weeks go on.

Carbs and coffee were my downfall. I have 2 young kids and breads are so quick and easy to just grab and go. I would also drink maybe 6 sweet milky coffees a day, 2 of them might be lattes if I'm out or at work. I was grocery shopping one day and came across coconut green tea. It has changed my life! It's completely replaced my coffees and I don't miss it at all. I'm sure my body doesn't miss all that sugar either - I feel so much "cleaner" physically and clearer mentally already, so I'm excited to see how much better I can feel!

So that's me, in a long and rambly nutshell. Hopefully in 6 or 12 months I'm still here and posting a progress pic!

All advice is appreciated :D

TL;DR: I quit smoking, I handled it badly and now I'm obese and kind of addicted to late-night snacking. Started excercising 3 weeks ago, eating better so I don't undo my all my effort, quit my 6-a-day coffee habit (happy accident) and now I feel great!

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Here’s to starting all over again...

2015 was my year. I started my weight loss journey as a 5’9” F at 307 pounds. I went to the gym everyday, got into powerlifting, was counting macros. I finally felt like I had it under control. I was thriving, working hard and got down to 220 pounds. I was in the best shape of my life.

Then.. I was involved in a car accident. Rear ended.. ended the life of my car and my powerlifting career. I lost ALL motivation. No insurance to cover PT and as a broke college student I had no way of covering the cost. So I turned to food and video games. I gained all the weight back plus more. I’m currently sitting at 337 pounds.

I have a successful job. I got myself some insurance, and I just started physical therapy.

Here’s to starting over. It sucks.. really badly. But, it will be so worth it.

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