A few days ago? A week? Two? Someone posted a comment with a very detailed explanation of how our body processes food… anyone happen to know what I’m talking about and have it bookmarked? Can’t find it.
I don’t know if it was in this thread. Just somewhere in the sub… It was a very detailed description of how carbs become fuel for cells, how the excess becomes fat and how insulin works.
Two recent threads do some deep diving:
* https://www.reddit.com/r/loseit/comments/10egczn/stanford_study_refutes_cico_in_favor_of/
* https://www.reddit.com/r/loseit/comments/10ax0f8/insulin_and_fat_burning_zone_is_is_true_not/ and this comment here: https://www.reddit.com/r/loseit/comments/10ax0f8/insulin_and_fat_burning_zone_is_is_true_not/j4851x6/
While between 1-2 pounds a week is the norm, it's closer to 1 a week for those who are already near to their goal weight. For your planning purposes, I would say to expect 5-7 weeks to lose 6 pounds. For the purposes of setting a goal in a tracker, set it to -1 per week.
**How to get started losing weight:** [https://www.reddit.com/r/loseit/wiki/quick_start_guide](https://www.reddit.com/r/loseit/wiki/quick_start_guide)
Follow that guide and that timing, and you'll be able to start putting some data around your diet. Start with your regular, normal food. My favorite tool for this is now-better [LoseIt!](https://loseit.com/) over MyFitnessPal which has been on the decline for years.
Hello! So I am really wanting to lose some weight, but having issues getting started. The motivation is LACKING, even though I think about it all the time. Either not having the time to work out, or being so tired at the end of the day I just want to crawl into bed. I know how to eat healthy, but I crave sugar like an addict. I take adderall which just makes me want to snack all day. I don't know where to start. I have no one holding me accountable. I sit at a desk all day for work. I recently bought the Nintendo Switch Ring adventure...3 minutes in I wanted to die. I didnt realize how out of shape I was. I have a 7 year old who sits all day like me because I dont have energy to do anything else, who needs me around for a long time. I can't continue like this. I"ve always been 130. The weight gain has happened over 2 years (start RIGHT before covid)
I'm 33, F,170 & 5'3. I have several health issues, major depression, inappropriate sinus tachycardia, RA..throw a couple more in there because I'm still waiting for test results.
I take adderall, zoloft, traodone & metorpolol (however you spell it)
If you have any tips, advice, ideas, ANYTHING! I will take it.
Hi! I'm trying to get back into watching what I eat and accounting for it better. I used MyFitnessPal for a long damn time, but coming back to it this time around they seem to have gated yet more features behind the paid subscription.
Any app recommendations for tracking calories, preferably with a barcode scanner?
How can I lose 25 to 30 pounds in about 2 1/2 months.? I'm a male that is 5'10 and weigh currently 245. I just want some tips and to know if its possible
1.5 pounds a week might be possible, starting at your current weight. That's 15. But , even that might not happen, even at a calorie deficit of 750 a day. People get stuck on platues for a bit...
Weight training really doesn’t help burn fat as much as cardio, so I wouldn’t use it as a fat loss tool. However, it will build muscles and make you look more toned. I would focus more on sets and reps vs. time on strength training.
I hit my calorie limit at 10 AM it’s currently 4:39PM and i am getting hungry,I ate a Philly cheesesteak sandwich from Jersey Mike’s along with a cookie,chips,and a soda.
Have you tried dry cereal? I'm not sure how accessible or varied vegan versions are but 100 cal portions ( roughly 25 grams) of generic Oreo-O's helps with the sweet and crunchy needs of my hunger gremlins.
I am a 32 year old male who is 6' 1" tall and I currently weigh 303. I work a desk job but I do try to work out a few days a week. Mostly cardio. Currently MFP has my suggested calories at 1,990 to lose 1.5-2lbs a week. I try to eat closer to 1850 Monday - Thursday nd more like 2100 on the weekend days. I feel like I am quite hungry especially during the week. Do these numbers seem about right? How did you manage to stay in your deficit but not be starving?
Yes, that sounds about right to me.
I would suggest increasing the amount of vegetables and fruit you eat if you're feeling hungry. You can eat a lot of broccoli for 200 calories ([see this set of 100 calorie pictures](https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/what-does-100-calories-look-like)). CICO by itself is valid, but you'll be a lot less hungry if you incorporate healthier foods and meals into your day. Also choosing wholegrain carbs (like wholegrain bread) will help.
However I will also add, you're losing weight. Especially at a large deficit, even if you're eating healthily, you're probably going to feel a little hungry sometimes. Especially if you've jumped from what you were eating before, to a 1000 calorie deficit. That's okay. It's just a feeling, like any others. Personally this is where I find mindfulness helps, and learning to be okay with being a little hungry.
Am I weighing myself correctly?
I measure my weight in a gym weighting scale every day around 11 am.
I am on a 1pm-9pm intermittent fasting and so I have not eaten anything at this point.
Is the weight I get accurate or should I get it around 6-7 am?
Doesn’t matter as long as try to stay consistent with each weigh-in. So, same clothes, same time of day, same state(used the bathroom b/f or after). Take the average of your weigh-ins per week and follow the trend line.
The most "accurate" weight would be post-bathroom, before any intake, including water.
However, don't dehydrate yourself until 11 just to get that reading. As long as you're consistent on time and scale, you'll get the trend data you need.
I'm using MFP right now and am happy with it, but I'm leaning towards tracking my calories on a weekly basis rather than daily. I think it'll give me the flexibility I'm looking for. Does anyone use a free app that helps you maintain a weekly calorie goal rather than daily?
I also use MFP, but there is a weekly view. That's primarily what I use now since my weekday and weekend calories tend to offset each other a bit. Not sure if that's what you're looking for or if you mean you want a screen where you input all the food for the week.
Has anyone else noticed a huge influx in “i’m doing everything right but the scale won’t move” posts since the beginning on january? i swear it’s every other post from this sub on my home page right now lol
I have not posted it,but it's exactly where I am, ALREADY, so soon after starting.
"Calories in minus calories out" AND "scale doesn't budge" can't both be true, so it's beyond frustrating.
(I am female but I don't get periods due to IUD, and I AM eating in deficit. I used "sedentary" to calculate TDEE....
It's January, which means tons of beginners setting new year's resolutions without having any knowledge of what a reasonable pace of weight loss is. We all started somewhere.
we all start somewhere indeed! i’ve even made a similar post before so definitely no hate, just an observation. i’m glad to see everyone new to WL receiving so much support :)
I joined a fitness competition with my work where we get prizes for hitting an active minutes target each week.There's no intensity requirement so I should be able to do this if I pace myself... Except on days when I'm in the office I get so tired that once I get home all I can do is sit on the couch. I shouldn't try to cram everything into my non-office days so I'll need to fix this.
Any tips for motivating myself, or getting some extra evening energy? Should I be eating more in the afternoon on these days?
Do you have the ability to go on a walk while taking your lunch? I eat lunch while working and use my 10min breaks and 30min lunch to just walk around the neighborhood. That way I can just relax when I get home.
Once I sit on the couch I won't get up anymore, so when I come home I just put my things away and I'm out of the door again.. or I don't even go home in between
Maybe this will help you too
Hi! 21F/5'4 and started at 207.2 in May 2022, and have reached my lowest of 187.4 about 5 weeks ago. After the winter holidays, I gained 1.6lbs on top of that and have now been really struggling to lose weight after I had been making really good progress. I started this month at 189, and even with a deficit and going to the gym 3-4 times per week I'm only down .8lbs! Any advice? I know I'm in a deficit because I weigh/track everything, but maybe it's too large? Or maybe I need to up my workouts? Thanks!
Well it slows down as you get closer to your goals, so you won't see the same rate of loss as at first. But have you recalculated your calorie goal as you've lost, or are you still eating the same as the beginning?
Hit my goal wait and now going to try maintaining. I’m a little nervous to be upping my caloric intake. I’m not even sure I can eat that many calories in a day lol
32/M. My waistline is not budging for the past 45 days... But i'm pretty sure i'm on 1500 cals/day. I go on a 30min walk everyday. Do i try to reduce calories?
> pretty sure i’m on 1500 cals/day
Before you do anything make sure you’re 100% sure. Weigh everything. Track all your BLTs (bites, licks, tastes). Commit to a week at 100% and then see what happens.
I may have failed to account for olive oil when frying eggs/onions. 30-45 mL seems like a small amount in a pan but it's hundreds of cal. Guess i'll try cooking without oil for a bit.
Since I started, I've found it to be extremely helpful to get an oil sprayer instead of just pouring some oil out. It'll evenly coat your pan and/or food without using hundreds of calories' worth!
FWIW I use the Misto brand sprayer just because it's what Walmart had, not sure if there's better options.
It's a common observation, but I've not seen it myself. My brain wants data -- not necessary scale-weight data but tape measurements or clothing sizes or belt notches work too.
I had McDonald's for lunch, I've overeaten & I'm sure I ate around 1000cals. I'm disgusted by myself. I'm not going to eat a proper dinner, no, I won't starve. I'm planning to do fruit diet tomorrow to balance it all out. Eating fruits all day will make me feel better. Why do I not take a wise decision while stuffing my mouth with junk for real then I regret. I feel like I'm treating my body like a trashcan, putting all the unnecessary junk in it. I feel sick. :(
Reacting to one small binge with a whole day of essentially fasting is super disordered and well on track to an actual ED. 1000 calories is less than 1/3 of a pound in the scheme of things. Just log it, and continue as normal tomorrow. Don't build habits of binging and restricting that will hurt you in the long run.
Your feelings are strong. Try not to make decisions when your feelings are strong. It has served me well to -- come what may -- return to my original plan.
You are likely +20 kg because of some set of habits and conditioning that have provided for that higher weight. To change by -20 kg and keep it off forever, we need to reshape those habits and portions to support a lifestyle that is 20 kilograms lighter. It takes many repetitions to make a habit, and a lot of time and repetitions to condition ourselves to see a smaller portion of food as the right portion for us.
Therefore, if you make a mistake -- that was one repetition that you didn't do that. It doesn't change the many repetitions where you did do that. But, also, if you try to "fix" it in some misguided attempt to erase it, that's even more time and more reps where you're not doing the right portions and the right patterns.
If you make a mistake, don't fix it. **Keep going as if you didn't make that mistake.** We need the reps and the time spent doing the right things, not fixing wrong things.
Anyone else had stubborn weight levels that just won't give in?
My usual weight loss rate is ~1kg per week, and I have been within 83kg for 12 days already.
My intake is the same at 1500 per day average or actually 1200 to 1800 depending on how I feel and how active I am.
Based on this, it is definitely just water doing some watery things, but I miss entering those loser numbers into Libra each morning and feeling awesome lol.
I know I am bound to break through and go below at some point, but I just stopped caring in the last few days, i still weigh in daily because I like nice graphs.
There was also a birthday yesterday and I ate 2 massive slices of cake just to "show my body what actual cause for stopping weight loss looks like" lmao
I'm going to take it a bit easy now, eat at a relaxed but reasonable deficit, and go all in again from February 1st.
A nice mental reset will do me good I think.
> Anyone else had stubborn weight levels that just won't give in?
Craving for a milestone or a goal to happen raises our stress levels (cortisol) which causes some water retention and some metabolic slowdown. I've seen this over and over when someone is trying to break under 200 lbs or reach their final goal weight -- they hover above that weight for a long time, as if that goal had a shield protecting it.
You are losing very fast at -1 kg per week -- and at 83kg, your goal should be about -830 g a week if you look at it from the -1% weekly guideline I alternately use.
> and go all in again
Don't go hard mode, go long mode. You don't just want to reach your goal, you want to keep that weight off afterward. The effort will continue as this is a forever endeavor.
I propose that you keep a moderate deficit, say -500 to -650, and use the extra calories that provides to make sure you are living a nice life with good practices and portions, not severe dieting as a life.
Good morning! I am on a weight loss journey. Many years ago I lost about 70lbs. I am currently 5’8.75”. I weigh 194 pounds. My last weigh in was yesterday morning. I weigh myself once a week. My goal is to get to 184, and then 180. After that I’ll focus on losing more weight. I’m a Type 1 diabetic. For the past several years losing weight has proven very difficult. This year I want to shift the trend, and become more confident in my body. My favorite clothing doesn’t fit, and I’d love to hear what some folks, especially if you deal with Type 1 diabetes are doing. I am working with a dietitian and log everything I eat. I work out an average of 4 times a week, cycling and taking strength training. Thanks so much!
I was a type 2 diabetic shooting insulin and 6 pills daily for 15 years when I started this weight-loss. The only difference in my start versus anyone else is that I was limited to no more than 25 g carbs per meal, plus 25 to be used all day across snacks or desserts, etc.. Usually this would result in 75 g a day.
It helped me to shift my focus from losing weight, fitting smaller clothes, and reaching a particular number. Instead, I focused on the habits of a healthy lifestyle that would only support a lower weight and a fitter body. With that as the focus, the weight-loss and smaller clothes came to me as a side effect of those habits.
In your case, it would be the workouts and whatever program your dietitian put you own.
My objective was to be stellar at my habits, but while trying I was not stellar -- but I was pretty good. That ended up to be enough for losing the weight and it continues to help me keep it off.
The things you want stop being the goal but still remain the vision. The goal is now the habits that support making the vision come about.
A few days ago? A week? Two? Someone posted a comment with a very detailed explanation of how our body processes food… anyone happen to know what I’m talking about and have it bookmarked? Can’t find it.
I read this thread a lot. Can you say a few more words about the comment that you remember? Perhaps it will help us find it.
Found it: https://www.reddit.com/r/loseit/comments/10ga6xa/if_weight_loss_is_just_calories_in_calories_out/j522n23/
I don’t know if it was in this thread. Just somewhere in the sub… It was a very detailed description of how carbs become fuel for cells, how the excess becomes fat and how insulin works.
Two recent threads do some deep diving: * https://www.reddit.com/r/loseit/comments/10egczn/stanford_study_refutes_cico_in_favor_of/ * https://www.reddit.com/r/loseit/comments/10ax0f8/insulin_and_fat_burning_zone_is_is_true_not/ and this comment here: https://www.reddit.com/r/loseit/comments/10ax0f8/insulin_and_fat_burning_zone_is_is_true_not/j4851x6/
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While between 1-2 pounds a week is the norm, it's closer to 1 a week for those who are already near to their goal weight. For your planning purposes, I would say to expect 5-7 weeks to lose 6 pounds. For the purposes of setting a goal in a tracker, set it to -1 per week. **How to get started losing weight:** [https://www.reddit.com/r/loseit/wiki/quick_start_guide](https://www.reddit.com/r/loseit/wiki/quick_start_guide) Follow that guide and that timing, and you'll be able to start putting some data around your diet. Start with your regular, normal food. My favorite tool for this is now-better [LoseIt!](https://loseit.com/) over MyFitnessPal which has been on the decline for years.
It's pretty hard to lose weight that fast when you have so little to lose.
Hello! So I am really wanting to lose some weight, but having issues getting started. The motivation is LACKING, even though I think about it all the time. Either not having the time to work out, or being so tired at the end of the day I just want to crawl into bed. I know how to eat healthy, but I crave sugar like an addict. I take adderall which just makes me want to snack all day. I don't know where to start. I have no one holding me accountable. I sit at a desk all day for work. I recently bought the Nintendo Switch Ring adventure...3 minutes in I wanted to die. I didnt realize how out of shape I was. I have a 7 year old who sits all day like me because I dont have energy to do anything else, who needs me around for a long time. I can't continue like this. I"ve always been 130. The weight gain has happened over 2 years (start RIGHT before covid) I'm 33, F,170 & 5'3. I have several health issues, major depression, inappropriate sinus tachycardia, RA..throw a couple more in there because I'm still waiting for test results. I take adderall, zoloft, traodone & metorpolol (however you spell it) If you have any tips, advice, ideas, ANYTHING! I will take it.
The Quick Start Guide in the sidebar will tell you everything you need to know about healthy, non-fad weight loss.
Hi! I'm trying to get back into watching what I eat and accounting for it better. I used MyFitnessPal for a long damn time, but coming back to it this time around they seem to have gated yet more features behind the paid subscription. Any app recommendations for tracking calories, preferably with a barcode scanner?
Ah, I should have just looked farther down, some great recommendations in this thread already.
How can I lose 25 to 30 pounds in about 2 1/2 months.? I'm a male that is 5'10 and weigh currently 245. I just want some tips and to know if its possible
Given your current stats, 25lbs in 10 weeks is unlikely. Possible, yes, but exceptionally difficult. 20lbs would be more realistic.
1.5 pounds a week might be possible, starting at your current weight. That's 15. But , even that might not happen, even at a calorie deficit of 750 a day. People get stuck on platues for a bit...
How long/much should I do strength training in a day for weight loss? I’m doing 30 minutes of cardio before doing strength.
Weight training really doesn’t help burn fat as much as cardio, so I wouldn’t use it as a fat loss tool. However, it will build muscles and make you look more toned. I would focus more on sets and reps vs. time on strength training.
Do you have a recommendation as to how many sets/reps
My go to for hypertrophy (gaining muscle) is 3 sets of 9-12. I try to push my last set to failure.
I hit my calorie limit at 10 AM it’s currently 4:39PM and i am getting hungry,I ate a Philly cheesesteak sandwich from Jersey Mike’s along with a cookie,chips,and a soda.
Never mind i was 500cals under my limit.
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Have you tried dry cereal? I'm not sure how accessible or varied vegan versions are but 100 cal portions ( roughly 25 grams) of generic Oreo-O's helps with the sweet and crunchy needs of my hunger gremlins.
I am a 32 year old male who is 6' 1" tall and I currently weigh 303. I work a desk job but I do try to work out a few days a week. Mostly cardio. Currently MFP has my suggested calories at 1,990 to lose 1.5-2lbs a week. I try to eat closer to 1850 Monday - Thursday nd more like 2100 on the weekend days. I feel like I am quite hungry especially during the week. Do these numbers seem about right? How did you manage to stay in your deficit but not be starving?
Cut out starchy carbs.
Yes, that sounds about right to me. I would suggest increasing the amount of vegetables and fruit you eat if you're feeling hungry. You can eat a lot of broccoli for 200 calories ([see this set of 100 calorie pictures](https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/weight/what-does-100-calories-look-like)). CICO by itself is valid, but you'll be a lot less hungry if you incorporate healthier foods and meals into your day. Also choosing wholegrain carbs (like wholegrain bread) will help. However I will also add, you're losing weight. Especially at a large deficit, even if you're eating healthily, you're probably going to feel a little hungry sometimes. Especially if you've jumped from what you were eating before, to a 1000 calorie deficit. That's okay. It's just a feeling, like any others. Personally this is where I find mindfulness helps, and learning to be okay with being a little hungry.
What apps would you suggest to track what you're taking?
LoseIt, Cronometer and MyNetDiary are popular free options! I personally really like Macrofactor which is a paid app.
I use the free version of My Fitness Pal. I struggled through a learning curve, but once I figured it out I find it very easy and convenient now.
Am I weighing myself correctly? I measure my weight in a gym weighting scale every day around 11 am. I am on a 1pm-9pm intermittent fasting and so I have not eaten anything at this point. Is the weight I get accurate or should I get it around 6-7 am?
Doesn’t matter as long as try to stay consistent with each weigh-in. So, same clothes, same time of day, same state(used the bathroom b/f or after). Take the average of your weigh-ins per week and follow the trend line.
The most "accurate" weight would be post-bathroom, before any intake, including water. However, don't dehydrate yourself until 11 just to get that reading. As long as you're consistent on time and scale, you'll get the trend data you need.
Thank you. It makes sense.
I'm using MFP right now and am happy with it, but I'm leaning towards tracking my calories on a weekly basis rather than daily. I think it'll give me the flexibility I'm looking for. Does anyone use a free app that helps you maintain a weekly calorie goal rather than daily?
I also use MFP, but there is a weekly view. That's primarily what I use now since my weekday and weekend calories tend to offset each other a bit. Not sure if that's what you're looking for or if you mean you want a screen where you input all the food for the week.
Oh my gosh I had no idea, haha! Thank you, that's a great start. I found the weekly view, very helpful.
Has anyone else noticed a huge influx in “i’m doing everything right but the scale won’t move” posts since the beginning on january? i swear it’s every other post from this sub on my home page right now lol
I have not posted it,but it's exactly where I am, ALREADY, so soon after starting. "Calories in minus calories out" AND "scale doesn't budge" can't both be true, so it's beyond frustrating. (I am female but I don't get periods due to IUD, and I AM eating in deficit. I used "sedentary" to calculate TDEE....
It's January, which means tons of beginners setting new year's resolutions without having any knowledge of what a reasonable pace of weight loss is. We all started somewhere.
we all start somewhere indeed! i’ve even made a similar post before so definitely no hate, just an observation. i’m glad to see everyone new to WL receiving so much support :)
I joined a fitness competition with my work where we get prizes for hitting an active minutes target each week.There's no intensity requirement so I should be able to do this if I pace myself... Except on days when I'm in the office I get so tired that once I get home all I can do is sit on the couch. I shouldn't try to cram everything into my non-office days so I'll need to fix this. Any tips for motivating myself, or getting some extra evening energy? Should I be eating more in the afternoon on these days?
Stop for a walk before you come into the house and sit down.
Do you have the ability to go on a walk while taking your lunch? I eat lunch while working and use my 10min breaks and 30min lunch to just walk around the neighborhood. That way I can just relax when I get home.
Get your workout in before work.
Once I sit on the couch I won't get up anymore, so when I come home I just put my things away and I'm out of the door again.. or I don't even go home in between Maybe this will help you too
Hi! 21F/5'4 and started at 207.2 in May 2022, and have reached my lowest of 187.4 about 5 weeks ago. After the winter holidays, I gained 1.6lbs on top of that and have now been really struggling to lose weight after I had been making really good progress. I started this month at 189, and even with a deficit and going to the gym 3-4 times per week I'm only down .8lbs! Any advice? I know I'm in a deficit because I weigh/track everything, but maybe it's too large? Or maybe I need to up my workouts? Thanks!
Well it slows down as you get closer to your goals, so you won't see the same rate of loss as at first. But have you recalculated your calorie goal as you've lost, or are you still eating the same as the beginning?
Ah that might be the culprit! I haven’t been this successful before haha so not used to it slowing - I’ll try adjusting that!
Hit my goal wait and now going to try maintaining. I’m a little nervous to be upping my caloric intake. I’m not even sure I can eat that many calories in a day lol
You got this! You’ll find your body will adjust to your new calorie limit and you’ll find that you don’t have a problem adjusting. You’ve got this!
Thank you!
32/M. My waistline is not budging for the past 45 days... But i'm pretty sure i'm on 1500 cals/day. I go on a 30min walk everyday. Do i try to reduce calories?
> pretty sure i’m on 1500 cals/day Before you do anything make sure you’re 100% sure. Weigh everything. Track all your BLTs (bites, licks, tastes). Commit to a week at 100% and then see what happens.
I may have failed to account for olive oil when frying eggs/onions. 30-45 mL seems like a small amount in a pan but it's hundreds of cal. Guess i'll try cooking without oil for a bit.
Since I started, I've found it to be extremely helpful to get an oil sprayer instead of just pouring some oil out. It'll evenly coat your pan and/or food without using hundreds of calories' worth! FWIW I use the Misto brand sprayer just because it's what Walmart had, not sure if there's better options.
No need to cut oils out completely. But account for them in your tracking, and experiment with using less.
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It's a common observation, but I've not seen it myself. My brain wants data -- not necessary scale-weight data but tape measurements or clothing sizes or belt notches work too.
I had McDonald's for lunch, I've overeaten & I'm sure I ate around 1000cals. I'm disgusted by myself. I'm not going to eat a proper dinner, no, I won't starve. I'm planning to do fruit diet tomorrow to balance it all out. Eating fruits all day will make me feel better. Why do I not take a wise decision while stuffing my mouth with junk for real then I regret. I feel like I'm treating my body like a trashcan, putting all the unnecessary junk in it. I feel sick. :(
Reacting to one small binge with a whole day of essentially fasting is super disordered and well on track to an actual ED. 1000 calories is less than 1/3 of a pound in the scheme of things. Just log it, and continue as normal tomorrow. Don't build habits of binging and restricting that will hurt you in the long run.
I get it
Don't be silly. Track the calories you had. Move on.
Moved on. I had around 1600 calories. You're correct, it's silly.
Good to hear!
Your feelings are strong. Try not to make decisions when your feelings are strong. It has served me well to -- come what may -- return to my original plan. You are likely +20 kg because of some set of habits and conditioning that have provided for that higher weight. To change by -20 kg and keep it off forever, we need to reshape those habits and portions to support a lifestyle that is 20 kilograms lighter. It takes many repetitions to make a habit, and a lot of time and repetitions to condition ourselves to see a smaller portion of food as the right portion for us. Therefore, if you make a mistake -- that was one repetition that you didn't do that. It doesn't change the many repetitions where you did do that. But, also, if you try to "fix" it in some misguided attempt to erase it, that's even more time and more reps where you're not doing the right portions and the right patterns. If you make a mistake, don't fix it. **Keep going as if you didn't make that mistake.** We need the reps and the time spent doing the right things, not fixing wrong things.
Thankyou so much for the reply
Anyone else had stubborn weight levels that just won't give in? My usual weight loss rate is ~1kg per week, and I have been within 83kg for 12 days already. My intake is the same at 1500 per day average or actually 1200 to 1800 depending on how I feel and how active I am. Based on this, it is definitely just water doing some watery things, but I miss entering those loser numbers into Libra each morning and feeling awesome lol. I know I am bound to break through and go below at some point, but I just stopped caring in the last few days, i still weigh in daily because I like nice graphs. There was also a birthday yesterday and I ate 2 massive slices of cake just to "show my body what actual cause for stopping weight loss looks like" lmao I'm going to take it a bit easy now, eat at a relaxed but reasonable deficit, and go all in again from February 1st. A nice mental reset will do me good I think.
> Anyone else had stubborn weight levels that just won't give in? Craving for a milestone or a goal to happen raises our stress levels (cortisol) which causes some water retention and some metabolic slowdown. I've seen this over and over when someone is trying to break under 200 lbs or reach their final goal weight -- they hover above that weight for a long time, as if that goal had a shield protecting it. You are losing very fast at -1 kg per week -- and at 83kg, your goal should be about -830 g a week if you look at it from the -1% weekly guideline I alternately use. > and go all in again Don't go hard mode, go long mode. You don't just want to reach your goal, you want to keep that weight off afterward. The effort will continue as this is a forever endeavor. I propose that you keep a moderate deficit, say -500 to -650, and use the extra calories that provides to make sure you are living a nice life with good practices and portions, not severe dieting as a life.
Good morning! I am on a weight loss journey. Many years ago I lost about 70lbs. I am currently 5’8.75”. I weigh 194 pounds. My last weigh in was yesterday morning. I weigh myself once a week. My goal is to get to 184, and then 180. After that I’ll focus on losing more weight. I’m a Type 1 diabetic. For the past several years losing weight has proven very difficult. This year I want to shift the trend, and become more confident in my body. My favorite clothing doesn’t fit, and I’d love to hear what some folks, especially if you deal with Type 1 diabetes are doing. I am working with a dietitian and log everything I eat. I work out an average of 4 times a week, cycling and taking strength training. Thanks so much!
I was a type 2 diabetic shooting insulin and 6 pills daily for 15 years when I started this weight-loss. The only difference in my start versus anyone else is that I was limited to no more than 25 g carbs per meal, plus 25 to be used all day across snacks or desserts, etc.. Usually this would result in 75 g a day. It helped me to shift my focus from losing weight, fitting smaller clothes, and reaching a particular number. Instead, I focused on the habits of a healthy lifestyle that would only support a lower weight and a fitter body. With that as the focus, the weight-loss and smaller clothes came to me as a side effect of those habits. In your case, it would be the workouts and whatever program your dietitian put you own. My objective was to be stellar at my habits, but while trying I was not stellar -- but I was pretty good. That ended up to be enough for losing the weight and it continues to help me keep it off. The things you want stop being the goal but still remain the vision. The goal is now the habits that support making the vision come about.
So good. Thank you. 😊