Friday, January 29, 2021

Day 1? Starting your weight loss journey on Saturday, 30 January 2021? 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.

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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17F Looking for an Accountability Partner

Hey y’all! So I guess I’ll give a bit of my weight loss history (so sorry, I didn’t mean for this to turn out so long!):

In April 2020, I started losing weight at 198 lbs (I am 5’ 4.5”) after steadily gaining weight throughout high school. After experimentation with keto and macro/calorie counting, by October 2020, I got down to 151 lbs, which was just 2 lbs away from a normal BMI and 3 away from having lost 50 lbs.

Here’s where it gets rough: I have a horrible tendency of sabotaging myself (particularly my fitness goals) and reverted to old habits after traveling to a wedding for a weekend. Between then and December, I flip-flopped between my “diet” and unhealthy eating. By December, I completely went back to my binge-eating habits I broke back in April.

I weighed in at the beginning of January, and was 170 lbs. I haven’t weighed in since, but I’m assuming it’s likely the same, since I spent half of this month “dieting” and half with poor eating habits.

My ideal weight is at least 130 lbs, but I’d love to be lower than that at some point. My main focus is to feel more confident in myself before heading to college this fall.

My mom had been losing weight with me, but she’s fallen off the weight-loss wagon, and I’ve noticed that when she does, I’m soon to follow. I’m a very busy high school senior, and don’t have much time to devote to cooking and workouts (though I’m really hoping I’ll get better at that) so it’s difficult when she decides we’re having pizza or something unhealthy for dinner. (By the way, I am in no way blaming her for my recent weight gain; it was entirely my lack of willpower).

So, we’re finally getting to the point of this post! I’ve realized that I could use an accountability partner, to share goals, victories, struggles, workouts, recipes, anything health-related at all with. Possibly sharing activity or meals for the day (I have a Fitbit if you want to be friends on there lol!). I’d be more comfortable with somebody close in age to me. I’m considering restarting keto, so if you’re interested in it that’s great!

Well, if you’re interested in being accountability partners, just send me a message in Reddit! If we work out, I also use Snapchat. Thanks so much for reading this, and best of luck on your own fitness goals! :)

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16 YO begins weight loss journey!

Hello Reddit!

I am a sixteen year old obese smoker (yes, you read that right) and today I have decided to commence something I have tried to muster the motivation to commence for years.

I was shoved into unhealthy eating habits due to mental illness, familial strife, and loneliness. But, I've seemed to begin to collect my life together recently, and those around me have helped me to begin a tremendous weight loss journey.

I am 5'11, and I weigh around 113 kilograms, or 250 pounds. This means I am obese, with a BMI of 34. Thankfully, not morbidly, and I still have the opportunity to turn back to healthy eating habits and exercise. So, that is what I am going to do.

I have done my research, and in the past few months have disposed myself to eating far more fruit and veg. Now, I just need to reduce the carbs and begin regular exercise to complement it.

However, inadvertently, I introduced smoking to my lifestyle which continues to act as an appetite suppressant. Tackling that... is a whole different ball game I will update you on if I get the chance.

I don't want to die at 50, or be riddled with horrible illness in the prime of my life. I want to give myself another chance to do good by my health.

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Do you do this too?

The pep talk to yourself. I talk a huge game about how I'm going to make changes and make it work this time... and it's always after I've already eaten something bad. I don't seem to do it after I haven't eaten in a bit or a not very satisfying meal. I have quite learned how to motivate myself when I haven't gotten my way. Which seems crazy to me. I somehow motivate myself to go to a job I can't stand 5 days a week and even do OT at that job without any additional pay without being asked. And yet... I can't seem to convince myself to be as committed to something that has the power to make me long term happy and not just short term. I feel so confused. It's not like I haven't done the math. If I was half as committed to the grind of my weight loss journey as I am to a hundred other aspects of my life I would be so blessed. Does anyone else feel the same? I don't really understand how this is the thing that I chose to be a dummy about, over and over again.

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How do I start a weight loss journey?

Hi Everyone,

This is my first time posting on this sort of thread but I would really like some advice/guidance.

I am a 31 year old male and have been fighting the fat all my life. When I met my long term partner I was at my healthiest, I was going to the gym often, eating well and generally quite low on the scales.

I started my honours (I'm in Aus, for everyone else think short masters by research) year at uni which went really well but was stressful and I really fell off exercise and diet regime. I then started working on my PhD and things got kind of crazy. Anyway 5 years passed and now I am here and will hopefully have a PhD in mathematics very soon.

The fact is, during this time I have put on weight and lost my fitness. I probably have ~30 kg (it is kind of scary to me how I went from mid 70's to 100kg...) to lose and that is not including putting muscle back on. I don't have a specific time frame for this but there is a history of heart disease in my family and I figure that as I continue to age, things will only get harder.

I am wondering if there were any specific eating plans/guidance as well as exercise plans that worked well for others. Note we are not exactly flush with cash (did I mention being a student for time immemorial?) so a personal trainer or something like that is probably out of the question.

I am going to go see my doctor about this in a weeks time, so maybe that will help with the sort of quick weight loss at the start. But I also want to think about sustainability and how to change my attitude towards food.

Any help would be hot! Thank you for your time.

Michael

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A day Full of victories

Today Has been a good day for my weight loss journey, unfortunately, I did not take a progress picture when I started 134 days ago but I did take one on the 1st of Jan and again today.

https://imgur.com/a/Ff2VTJq

I got this belt at my fattest with 3 holes, the lady adds one every time I went back and asked. Now I have to add them myself but I got to add some today.

https://imgur.com/a/zMPD4HU

And I lost 1 more Kg (2.2Lb) this week about 3More Kg to go to my main target!

I have been doing this with intermittent fasting and about 1500 Cal a day, I am also veggie but they really won't help you lose weight if you eat too much.

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55lbs down through IF CICO and weight training

F / 26 years old / 5’7” SW: 230 lbs CW: 175lbs GW: 145(?) lbs

I started my weight loss process on august 18 of this year after finally being tired of making all the excuses in the book. I decided to stop being lazy and actually put in the hard work of eating the right way and exercising. IF was the best way for me to gain control of my bad eating habits and I strongly recommend it to start. Once I realized I had a lot of self control and that I just had to decide to practice using it, it all became a lot easier for me. Now I couldn’t imagine going back to my old habits. I made my health a daily priority, eating well and going to the gym is now part of my schedule and I don’t miss it. I workout six days a week, both weights and cardio. Weight training has helped me stay thick in the right areas lol and I love feeling strong. I’m three months away from hitting my goal and reaching maintenance and I can’t even tell you how exited I am going to be to add back those calories that I’m currently making stay in deficit 😂 If anyone has any questions feel free to reach out to me. Hope this helps somebody out !!

https://imgur.com/gallery/ySKgH2Q pics for reference

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