loseit

Down 62 pounds and at goal! (Before/after pics)

Down 62 pounds and at goal! (Before/after pics)

Edited to include: Thank you for all the nice booty comments. It helps me to see it through others' eyes, as after my stomach, it is probably my least favorite body part. I feel like I am never doing enough squats, lunges, etc. to keep it high and tight! I will definitely lose the war with gravity soon. Haha

I started on March 10th and have lost 62 pounds and met my goal last week! Now I just have to maintain through the holidays. I think I have a pretty good plan in place, so we will see. :-) Here is an example of my weekly workout regimen:

Sunday: spin Monday: hot yoga or rest Tuesday: kettlebells Wednesday: barbell Thursday: Pilates Friday: rest Saturday: hike

SW: 210 CW: 148 43yo mother to five. before/after excuse the dirty bathroom mirror...that was taken at my bf's place!

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Quick Start Guide - an easy way to get started with weight loss. FAQ - frequently posted questions and answers

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50lbs down and I have a neck again! (shirtless progress pics)

50lbs down and I have a neck again! (shirtless progress pics)

Progress Pic: https://imgur.com/a/b6Pc1

I hit -50 lbs yesterday and am really seeing some progress in the mirror now! I've also gone from a 48" waist to a 42" waist. It's also a really good thing I didn't throw away clothes from when I was smaller. I'm wearing things I haven't worn in years! I also want to thank this community. This is by far one of the best subs on reddit. You guys are all so great!

Now, on towards the final goal of 200lbs!

CICO by itself is not a diet - HOW you practice CICO is

CICO by itself is not a diet - HOW you practice CICO is

CICO means Calories in, Calories out. It’s not new, it is merely a descriptor for how your body gets, uses and stores energy. If you want to lose weight you have to consume less calories than you burn during a day. If you want to gain weight you have to consume more calories then you burn off (see /sub/gainit). How you consume less than you burn is up to you. Some ways work great for some people and not so great for others. It is up to you as an individual to figure out what technique or combination of techniques you can sustainably manage. (remember this is not a fad, it's a healthy lifestyle!)

Keto - low carb, very popular, works great for breaking sugar habits and for people who always feel hungry. Low carb, high fat and protein keep you feeling fuller for longer and allow you to eat less and feel more satisfied. Can be problematic for people who have a savory tooth and tend to over eat on more savory foods or for people who don’t want to cut a bunch of things out of their diet.

Also see see /sub/veganketo if you need vegan or veggie options

Paleo/Whole 30 - low carb like keto, but not as strict carb-wise, focuses on whole food and no processed foods. The theory behind this is to eat like our paleolithic ancestors who did not eat things like bread or cookies. Really good if you want to get in to eating more whole food and less processed foods or if you feel hungry all the time. Same issues as keto, if you over eat savory food or don’t want to cut any foods out, you may have a problem here.

Portion control/Meal prep - works well for people who don't want to track calories or don't want to cut out certain foods. Instead you track serving sizes and make sure to have a balanced amount of carb, fats and proteins in each meal. Can be problematic for people who don't know what a correct portion size is or have trouble estimating what a correct portion size looks like.

Calorie counting - The most popular around here. Works well for people who want exact numbers, don’t want to cut any foods or who don't know what correct portions sizes look like. You can't go wrong if you know exactly how much you are putting in your body. Can be practiced in tandem with any other diet. Can be problematic for people who get too obsessed with numbers.

Also see and /sub/vegan1200isplenty for vegan or veggie options

Intermittent fasting(IF) - works great for late night eaters or volume eaters. Save all your calories for a short time period and fast the rest of the time. Can be problematic for people who are prone to snacking or grazing or for people who want to eat more meals in a day. This can also be an issue if you have binge tendencies and may binge enough to blow out your caloric deficit for the day.

One meal a day (OMAD) a type of IF, OMAD is good for volume eaters. Save all your daily calories for one big meal and eat your heart out once a day. Same problems as IF, if you are a grazer, binge issues or can't eat in volume this may not work for you.

If It Fits Your Macros (IIFYM) Consume only what fits within your allotted macros. Mostly practiced by people who are training. Good if you want to track the specific macronutrients you are consuming or you have macro goals given to you by a dietitian or trainer. Not recommenced for a general weight loss diet unless you are under the supervision of a specialist.

Remember no matter what process you choose to manage your calorie intake, the daily calorie limit is always key. What these options allow for is different ways of staying within your limit and helping to manage your personal cravings..

Bottom line is CICO can be practiced in many forms and you need to find out what way works best for you.

What this subreddit has never recommended and never will is to eat your daily calories only in candy or junk food. It is not a coincidence that food that is good for you also keeps you feeling full for longer and is easier to incorporate in to a life long sustainable lifestyle. CICO shows you HOW food works, it doesn't tell you what to eat or when to eat it. That decision is up to you.

Thank you! The way most people here refer to CICO they make it seem like a diet, trend, fad or cult. I was super confused at first because of how people keep saying CICO works instead of saying calorie counting or whatever they are doing works. Its like saying gravity works lol.

This is a fantastic post! Thank you for writing it.

How often do 'normal' people have desserts/sweets/cakes/chocolate... ?

How often do 'normal' people have desserts/sweets/cakes/chocolate... ?

I've decided to dig into the sugar addiction I have instead of trying to eat less of real food so I can still fit in that snickers bar at the end of the day etc.

I have installed some apps that will help me kick the habit. So far I'm doing well, but it got me thinking: how often do 'normal' people have something sweet? For as far as I remember, I had to have a dessert every day, I grew up like this and it carried over in adulthood. When I think about it, if I would replace dessert with alcohol, I would certainly say I have a drinking problem so that got me thinking what would be deemed a normal amount of times to have a sweet indulgence. Right now I'm trying abstinence and I want to retrain my taste buds and hopefully be able to control myself better in the future, but at what point do I need to restrict myself? Does 1x per week seem OK?

Day 1? Starting your weight loss journey on Monday, 06 November 2017? Start here!

Day 1? Starting your weight loss journey on Monday, 06 November 2017? Start here!
Day 1? Starting your weight loss journey on Monday, 06 November 2017? Start here!

Today is your Day 1?

Welcome to /sub/loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. /sub/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. /sub/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?

Creating Your Deficit

How do you create a deficit? This is up to you. /sub/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.

Quick Start Guide - Build your foundation! Loseit Compendium - Frame it out! FAQ - Answers to our most Frequently Asked Questions!

20 pounds down!

20 pounds down!

Started CICO on October 14th and since then I've lost 20 pounds. I'm down to 330 from 350. I've noticed small things like my pants feeling looser in the legs, my shirts fitting better and so many more! I'm going to stay at a pace of 4-5 pounds a week, if I slow down I'll start incorporating more exercise to maintain my deficit. All the success stories on here keep me motivated to keep going.

Day 1? Starting your weight loss journey on Thursday, 02 November 2017? Start here!

Day 1? Starting your weight loss journey on Thursday, 02 November 2017? Start here!
Day 1? Starting your weight loss journey on Thursday, 02 November 2017? Start here!

Today is your Day 1?

Welcome to /sub/loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. /sub/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. /sub/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?

Creating Your Deficit

How do you create a deficit? This is up to you. /sub/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.

Quick Start Guide - Build your foundation! Loseit Compendium - Frame it out! FAQ - Answers to our most Frequently Asked Questions!

LOSEIT AMA - 190 POUND LOST, 1000 DAYS FROM DAY 1, 1 YEAR OF MAINTENANCE, AND 1 YEAR AS A LOSEIT MOD

LOSEIT AMA - 190 POUND LOST, 1000 DAYS FROM DAY 1, 1 YEAR OF MAINTENANCE, AND 1 YEAR AS A LOSEIT MOD

During the recent survey there were a couple of suggestions for AMAs of our members and it just so happens that this short period of time marks some pretty big milestones for me personally. 1000 days ago I weighed more than 380 pounds... this morning I weighed in at 191. It's been 1 year since I entered into what I consider maintenance mode and that just happens to coincide with when I was asked to join the /sub/loseit mod team.

I'm an open book... sometimes too much so.

So why not?

Ask Me Anything Loseit.

Keep in mind I'm not an expert. I hold no special degrees obviously. I just have some experiences that others hopefully find useful.

Prior to 2015 I was an uncontrolled type 2 diabetic with a dangerously high A1C. No longer diabetic.

Compression fractures in my lower back and unable to walk a mile to a half marathon personal best of 1:43:30.

Eating a ketogenic diet for more than 1 year.

Transitioning to a traditional diet and continuing to lose.

Maintaining for 12 months.

Shifting focus from weight loss to athletic performance and balancing the two similar but different worlds.

Modding this wonderful community...

Links cuz we know how much everyone loves pics and backstory :-)

Progress Pics

My First Post on Loseit

Losing It with my "Not So" Better Half :-D

I'm 38 days behind you. Day 962!

Then you're only 27 days... cuz I won't technically hit 1000 until November 12th but I'm off of work today and the other 2 happened either last week or this week so it all just kind of lumped together.

You've been really killing it then man! I had no idea I started before you.

A lot of people seem to find a specific area of the journey very hard. I know from the last time I lost weight, it was continuing to lose when I got close to my goal. For others it's the changes at the start, going into maintenance, etc.

Did you find a particular part difficult?

Congrats on your awesome success! My question is how did you deal with excess skin? I've lost 105 lbs and I'm fearing I have a lot of excess skin. I keep working out and trying to tighten it but it just keeps hanging on. Any tips?

SV - My scale no longer says, "MAX"

SV - My scale no longer says, "MAX"

I'm so pumped! My scale is one of those Fitbit ones and it maxes out at 350 lbs. I've been exercising and steady CICO since the middle of September where I am estimating I weighed anywhere from 375-400 lbs. I now officially register at 349.6! My next goal is an even 300! This subreddit has served as a great motivating factor and I'm daily impressed with others success.

Thank you for your first post in /sub/loseit! While you're waiting for someone to answer, check out these resources:

Quick Start Guide - an easy way to get started with weight loss. FAQ - frequently posted questions and answers

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Free Talk Friday For 10/27/17 - Come Talk About Anything!

Free Talk Friday For 10/27/17 - Come Talk About Anything!

Hi everyone, I was given the green light by a mod in the survey results post to make a recurring Free Talk Friday where people can talk about anything they want, whether it’s related to health/fitness or not. I’ve found that sometimes I just want to talk about something with people here but it’s not enough to merit its own post and it doesn’t fit in any of the current stickied posts. Some of the other subs I’m in have something like this every Friday and it’s always pretty successful. I think it would be a great way to talk with other people in this community and make friends so if this post takes off then maybe I can make it a recurring Friday post! And if it fails we’ll just pretend it never happened 👀

For those who don’t know me, I’ve been around /sub/loseit for almost 2 years and I love it. I’ve lost about 45lbs with 5lbs left to go. I’m most likely taking a maintenance break once Thanksgiving hits though.

So tell us, what’s on your mind today and how’s your Friday going? For those who celebrate Halloween, are you doing anything fun this weekend? For fellow Stranger Things fans, have you binge watched the second season yet? (Please try and keep your comment spoiler free if so!)

Try one of these subthreads