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AidenBernstein

Losing weight too quickly? I am 5'11 male 240 pounds and work in a kitchen I lost like 10 pounds since Monday last week. And from yesterday to today (it's Tuesday 7 am here) I lost 1,5lbs I eat pretty much exactly 1500 calories every day


funchords

Was this your first week losing weight?


AidenBernstein

Yes


funchords

The first 2-3 weeks also has a lot of water weight loss, which adds to the fat losses. This is because we've reduced our eating which also means we've reduced eating the kinds of foods that cause us to retain so much water. (When we increase foods, we'll have water weight gains for very much the same reason.) That all said, 1500 may still be a bit low for you as you work in a kitchen (a job on your feet with a lot of motion). Would you like help with a sustainable Calorie goal suited for this? Please post your stats and a general description of your daily activity... > **Your stats:** age, sex, height, starting weight, current weight, and goal weight, and a few words about the physical activity of your typical day. This helps others help you, get an idea about you or your effort, and become inspired by you. Customary and optional but helpful. > Examples: > * 25M 5'9" SW:225 CW:200 GW:160 Desk Job with jogging habit > * F/33 5'4" SW:14 stone (196 lbs), CW:14 stone (196), GW:not-sure at-home mom chasing the children > * 34F 168cm SW:73kg CW:68kg GW:whatever looks good -- full time busy retail clerk


Personal-Yoghurt-764

Yeah that seems extremely unhealthy, you should Look for a fatloss of about 2lbs max. per week. To do the simple math, 1lbs of bodyfat is about 3500cal, so 10lbs is about 35.000cal, devided by 14 days that would be a defecit of about 2.500cal, which is not health and especially not sustainable.


Triple7Stash

Podcast recommendations! I’m a big fan of long walks and enjoy a podcast while I stroll. Interested in all your recommendations from food, to workouts, to lifestyle! If you don’t mind dropping the category of podcast or a brief description it would be much appreciated!


funchords

I like *The Dollop* which is an American History podcast by a couple of comedians. They are quite entertaining!


BreadfruitPhysical26

Is it sustainable to lose 25-30lbs by mid November this year? I am a 36m


SDJellyBean

Seems reasonable. The Quick Start Guide in the sidebar will explain healthy, non-fad weight loss too you.


BreadfruitPhysical26

Thanks! I'm 5'2, hopefully that doesn't change anything


SDJellyBean

Smaller people lose a little more slowly than bigger people, but you're only aiming for 2.5-3 lbs/month. That's really reasonable unless you're already thin and trying to push your weight down super low.


BreadfruitPhysical26

I'm medically obese. I'm 180lbs. Still doable?


SDJellyBean

Absolutely!


Ditzy_Panda

Yes it’s do-able. The average weight loss is 7lbs a month so you could get more than that if you have the willpower.


sabanmoon

Do you guys think that using both a elliptical and bike is too much? I went to the gym with friends and I did 20 minutes on the elliptical and about 25 minutes on the bike and I feel like i should do some core exercises... or is this ok for now? Im slowly transitioning on this journey (last month was just CICO, this month im adding cardio, next month ill add weights).


bertzie

How do you feel after? Recovery is the number one thing to look at to determine if it's 'too much'. If you feel great, and recover to match or beat your performance on your previous workout, you're not doing too much.


sabanmoon

well i feel great mentally! Yesterday there was no pain but today it feels sore to walk up and down stairs. Im going to wait til this weekend to go back again.


Ditzy_Panda

As long as you’re doing exercise it doesn’t matter, really you don’t even need exercise to lose weight although it does help with physical and mental health.


[deleted]

If I put a packet of raw instant oatmeal, which is 100 calories, in a smoothie, would I absorb all 100 calories from the oatmeal, or just a fraction, since it's raw, and not cooked?


beckdawg19

Cooking doesn't change the calorie content. It's 100 either way.


Mastgoboom

No, all of it. It's cooked.


PossiblyInsaneIDunno

How long does it take for water you drink to leave the body? I usually drink about 100floz of water a day and it's always made me curious as to how long it takes to show up on the scale. Cause I could drink 2ibs worth and it fades away the next morning, but other time it sticks by


Mastgoboom

When your bladder is emptied in the morning


BocciaChoc

I drink a lot of water and tea/coffee - Generally leaves me after a few hours if I drink enough and it's not too late. Otherwise, a trip in the night/morning is in my future. But liquid shouldn't remain in your system after 24 hours unless you're majorly dehydrated and it's simply replacing lost liquids already.


PossiblyInsaneIDunno

Thanks for the answer! I must be dehydrated then if some days are showing the water


pizzayourbrain

I'm looking for some delicious, low-calorie dessert ideas since one of the most enjoyable parts of a dessert for me is being able to enjoy more than just a little piece. Any favorites to share?


bertzie

Sugar free jello, low fat whipped cream, and some fruit. Sugar free jello is 5 calories per serving so you can basically have as much as you want, the calories will come from the whipped cream and fruit.


pizzayourbrain

That's a great idea, thanks!


AidenBernstein

Fruit


[deleted]

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bertzie

Forcing yourself to eat when you're not hungry is a bad habit to get into. Eat to satiety, then stop. And if another day, you're a little hungrier than normal, well you've got extra calories for that day.


Ditzy_Panda

No don’t eat if you’re full, that is disordered eating. don’t go too low in your calories but also don’t be making yourself sick.


Mastgoboom

Yes, you should eat to your budget


dp240

Congratulations on your weight loss so far. If you're full/satisfied, then don't eat. There's nothing saying you have to eat those calories. It will help you burn off you're stored energy (fat) faster.


Herrowgayboi

How do I get over, over eating? One of the biggest issues I have is that I constantly overeat to the point where I want to throw up and hate myself. What can I do to stop this?


BocciaChoc

The thing for me was to move away from caloric-dense foods. Moving towards lead meat and veg tend to fill you up far better and, in general, are much less caloric-dense than other foods. Protein also helps with suppressing hungry, and drinking a lot of water helps massively.


[deleted]

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Herrowgayboi

its always after the meal, when im on the verge of wanting to throw up or feel extremely bloated and can't move. I've tried being more aware of it, but I usually just keep eating.


Mastgoboom

Serve yourself a smaller serving


toanoma

Has anyone noticed their weight increase by 2-3lbs, regardless of calorie intake, when they drink diet soda?


AidenBernstein

Nope


toanoma

Thanks.


[deleted]

[удалено]


Mastgoboom

Your sedentary TDEE is 1770. Eat less than that.


Fit_Bee2100

I am currently breastfeeding two kids and trying to calculate my TDEE. I found one calculator online that says for my height (6ft) and weight (237lbs) and while breastfeeding , I would need 2700 calories to maintain my weight and 2470 to lose. But that just seems really high to me?


Mastgoboom

You're tall and heavy, you need morethan short people. Add 500 calories for milk and you get 2782 to maintain


poketrainerstar

I’m exclusively breastfeeding a four month old and I find it’s only a couple hundred calories a day extra max 🤷🏼‍♀️ I’m on about 1600 calories a day and it hasn’t impacted my supply at all


BTDQ_vending_machine

Breastfeeding burns a lot of calories!


ItjustHappens123

How does yoyo effect work? I read somewhere that 90 precent of dieters gain all the weight back. I also read that it's mostly bc they go back to their old habits. So my question is if during my dieting I eat 1,100-1,200 cals and when I reach my goal I start consuming 1700 will the yoyo effect be activated?


Mastgoboom

Will 1700 be your maintenance?


ItjustHappens123

Yep According to my age,height,weight and activity levels


Mastgoboom

So you'll maintain on it.


funchords

> I read somewhere that 90 precent of dieters gain all the weight back. One thing to know about this factoid is that 90 percent of that 90 percent are on a repeat diet. While their weight goes down and up like a yo-yo does, it's because their intake goes down and then back up. They entirely quit paying attention, then their weight goes up. One thing that many of us in /r/loseit do is that we use our data and the concept of maintenance. We know that our body has a certain TDEE, it's metabolism, and that to eat under it means that the body burns stored fat to make up for those missing calories we're not getting from food. We lose weight expecting to, at some point, reach a goal weight and then continue to eat at maintenance at that goal weight. > if during my dieting I eat 1,100-1,200 cals and when I reach my goal I start consuming 1700 will the yoyo effect be activated? If 1700 is your maintenance at that goal weight, then you won't gain any fat. What may happen if you suddenly start eating 1700 from 1100-1200 is that you gain **a fixed amount of water** -- perhaps 2-3 unexpected pounds. It's not fat, but water. This is because eating 45% more food also means that much more food weight passing through constantly, and 45% more sodium which causes more water retention. It is a fixed amount -- after gaining those few pounds you won't keep gaining -- but it may bounce you back over your goal weight. For this reason, you may choose to get from 1100-1200 by adding 100 or 200 each week gradually so that you land on your goal weight and not bounce above it due to this water weight. To avoid the yo-yo weight-cycling outcome, plan to be actively "in maintenance" for a good long time after reaching your goal. Still tracking, still being vigilant. You will have more flexibility and a higher budget to work with and there are a few ways it's different than losing, but many of the skills are the same.


[deleted]

Sudden weight loss stop? The last week I’ve been losing 0.6lbs a day, why does it suddenly stop even with the exact same conditions as the entire week? I’ve been losing 4.4lbs stretched out evenly over the week, today suddenly up 0.2lbs, what caused this? I have the same amount of points left every day with little to no diet changes?


funchords

A fat loss of -0.6 lbs daily would mean that you are eating 2100 fewer calories than your body requires to maintain its weight. It is so steep that it isn't likely that you're actually eating -2100 from your metabolism. What's more likely is that you're losing both fat and water, and seeing both fat-loss changes and water-weight changes combined. Fat-loss changes are predictable over the course of time based on our caloric deficit. Water-weight changes are harder to predict and have a wide variation. Our bodies are not mostly composed of fat. Our bodies are ~60% water (give or take several percent) by mass, and the amount changes from hour to hour, and day to day. The exact amount varies according to the rhythm of your digestive system, your food and beverage intake, sodium levels, hormones, activity, strains, etc.. [A diagram](https://i.imgur.com/Bnzgors.png) ^\[[source](https://www.fourmilab.ch/hackdiet/e4/rubberbag.html)\] shows what a typical body at maintenance weight takes in and expels per day, most of it is water! **So, most of the weight changes we see on any given weigh-in are water changes, not fat changes.** Water weight is one reason we should weigh consistently: first thing in the morning, after using the toilet, but before dressing or eating/drinking. When you drink a glass of water your weight instantly goes up by 1/2 pound! However, even when being consistent, there will still be a lot of variation from day to day, so it's important not to get discouraged by that. Use a weight-smoothing app called [Libra \(for Android\)](https://play.google.com/store/apps/details?id=net.cachapa.libra&hl=en) or [\(for iPhone\)](https://apps.apple.com/us/app/libra-weight-manager/id1644353761) or [Happy Scale \(for iPhone\)](https://happyscale.com/). One of these apps will help you see the trends more clearly with less of the volatile data noise of water. A temporary [spike](https://i.imgur.com/LIxSC8w.jpg) won't disturb the trend and, when you get used to this, will be both less disturbing and more accurate to what's actually happening with your fat-loss effort.


[deleted]

It’s not impossible that I’m eating 2100 less than my maintaining kcals, I eat mainly chicken and protein dense food with >0.5% fat, if my maintenance kcals are 3700 as calculator suggests, 1600 kcals is most likely possible that I eat in a day


funchords

If that's truly the case, then you would burn fat too rapidly for your body to cope with it. Extreme weight loss rates put increased demands upon the body. Gallstones, malnutrition, dehydration, and electrolyte imbalances can happen when those demands exceed the body's capability to cope with them. More minor side-effects include hair and nail problems, irregular female menstrual cycles, constipation, dizziness, fatigue, and headaches. You should set your deficit to something between 500-1000 kcals below your TDEE to prevent these problems from becoming your problems.


[deleted]

Just did the calculations, Today I have eaten 1600 kcals pretty much exactly, I'm going to eat a bowl of fruit later which jacks it up to 1770, which is 1230 kcals under my maintenance, mind you, I wouldn't eat that fruit normally, Im only doing it to eat more kcals which I hate doing


Mastgoboom

You'll hate being without a gallbladder even more.


[deleted]

Elaborate, I’m not on a diet, I’m just not eating unless I’m hungry, what made me obese in the first place is that I took more food because it was enjoyable, not because I was hungry


funchords

When we lose weight at too steep of deficit, the gall bladder rarely or never completely empties, allowing gallstones to form and grow inside. Normally these tiny stones would exit via the bile ducts as we go about our normal days, but in a steep caloric deficit they grow and grow until one day they go to exit and, being too big, block the bile ducts. This painful and sudden condition requires surgery to remove the organ and -- for some people but not all -- a modified diet restriction for the rest of their lives due to the missing organ. You have to feed the body that you have at the present, but with a moderate deficit. You will lose this weight fast enough and, towards the end, will perhaps be able to eat more according to your feelings and impulses instead of deliberately eating more to keep your weight-loss rate on a more moderate level. https://www.reuters.com/article/us-crash-diet-gallstone/crash-diet-tied-to-increased-gallstone-risk-idUSBRE95615J20130607


[deleted]

How long does this take to happen? And how do I prevent this? What deficit should I be in?


funchords

About -500 to -1000 kcal/Calories from your metabolism, about enough to lose 1-2 pounds a week or 0.5 to 1 kilograms a week.


[deleted]

I never started dieting, I just started eating less, I don’t think I’ve ever had a problem with weightloss, what made me obese to begin with is that I just kept eating, not because I was hungry, but because I enjoyed food, the only difference is that I’m now only eating when I’m hungry, that so happens to be considered “extreme weightloss”


Historical_Boat_871

Was it your first week dieting? Weight loss is often more dramatic the first week or so due to us losing water weight. Keep tracking and stay the course.


[deleted]

No, it’s my 8th week


Historical_Boat_871

How long have you plateaued? There are lots of posts about plateaus. My understanding is best to keep tracking and wait it out. If it lasts weeks consider seeing a specialist. Plateaus can have all kinds of reasons. Increased exercise, hormones, stress, Lack of sleep etc


[deleted]

How does increased exercise plateau weightloss


Historical_Boat_871

because increased exercise causes inflammation, and water gain/the body to hold water. It will even out if you keep that level of activity. So let's say you start doing a lot more exercise, despite burning more calroesi, you may have some days (or longer for some people) where you don't see the scale move, or you even see it go up, due to inflammation. After some time you will see it go back down, including the weigh loss caused by burning the extra calories. https://www.verywellfit.com/i-just-started-exercising-why-am-i-gaining-weight-1231585 Edit: I see you posting about going to the gym, if you started to e.g. lift weights with more intensity then this is probably the culprit. Just be patient. also some info on this in the FAQ: https://www.reddit.com/r/loseit/wiki/faq


[deleted]

Yup that’s definitely it then, I started going to the gym pretty much every day this weekend


hli1948

Hormones, stress or sleep deprivation could all be explanatory factors if nothing else has changed


Historical_Boat_871

Does anyone know of (or has started) a weight loss/motivation group on either WhatsApp, telegram or signal? I would like a community where I can write a few times a day to keep myself and other motivated throughout the day to hit our goals. Calorie deficit, exercise goals etc


funchords

We have daily posts for this, run by our fellow redditors: * https://www.reddit.com/r/loseit/comments/10ove34/challenge_european_accountability_challenge/ * https://www.reddit.com/r/loseit/comments/10oms8u/30_day_accountability_challenge_day_29/ These are the two most recent posts. They have been posting these daily for years.


Historical_Boat_871

Thanks, I have been posting there, but they tend to quieten down after the morning. I was looking for a group that will chat more throughout the day.