Wednesday, March 23, 2016

Consistently messing up that last 200 cals!

I am really frustrated with myself right now. My current goal is to eat around 1500 cals (my current TDEE is estimated at about 1700), but I keep fucking it up! Every day there's some small thing that I eat that pushes me about 200 cals over 1500. I'm disappointed in myself and really afraid that I'm going to continue re-gaining (my lowest weight was 133 and I'm currently weighing around 137).

I feel like I've gotten myself back on track in the last two weeks, but I keep failing in these little ways! Eating chocolate that sits around at work. Having a second glass of wine....

So mad at myself and terrified that I'm going to fuck this up.

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With all these rep range posts, does anyone else use a mix scheme?

For my main lifts I normally do 3x5, then follow it up with 2x10

I've found that adding the 2x10 at the end really ups the volume while allowing me to still spend most of my efforts at higher weights and push through plateaus.

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With all these rep range posts, does anyone else use a mix scheme?

With all these rep range posts, does anyone else use a mix scheme?For my main lifts I normally do 3x5, then follow it up with 2x10 I've found that adding the 2x10 at the end really ups the volume while allowing me to still spend most of my efforts at higher weights and push through plateaus. submitted by /u/theFlyingExplitive [link] [comments]

Noticing weight loss?

Hey everyone, so far I've lost about 86lbs. Down from 344lb to 258lb right now, I'm 6'3" 18M.

My goal weight right now is 230lb, whether I change it once I get there or not is another thing.

I've taken progress pictures about every 25 pounds, so 340lb - 315lb - 290lb - 265lb.

I can definitely see a difference in the pictures and by the fact I'm wearing smaller sizing clothes, down from 42x30 to 36x30 and 3xl to 2xl.

But the change isn't quite as dramatic as I thought 90lbs would be.

I'm hoping to hit 230lb by June, that's a tad optimistic but a good goal I think to strive for.

I don't exercise much so I'm sure I've lost a far amount of muscle through my weight loss but I do have a pretty large frame if that makes sense and I try n walk about 7-9k steps a day as some form of cardio.

I'm just wondering if I can expect to see a big difference between now (258lb) and (230lb), varying from just basic overall appearance to smaller clothing sizes?

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Buying a rowtrainer. will I be sorry?

Buying a rowtrainer. will I be sorry?I need to do more cardio and I was thinking to buy a rowtrainer. Anyone here actually use a rowtrainer frequently at home? submitted by /u/GlutesAlmighty [link] [comments]

Has anyone else tried the 3 day quick fix associated with Beachbody and 21 day fix? I'm not doing so well

I planned out three days of eating - 6 meals per day according to the guide provided by Beachbody/21 Day Fix. I figured out the calories -around 1200 a day, which is what I was already doing. However, I still have two more meals to go and I want to throw up. I've spaced them out two hours a part but I never eat this much protein (especially meat.) I'm supposed to eat in a few minutes and I may get physically ill if I eat it. I feel bloated and full. So what do I do now????

EDIT: Shared details in a comment below. I have been using MFP and just doing a calorie deficit with success but it has slowed some. Someone suggested I do the three day thing to get a boost.

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Buying a rowtrainer. will I be sorry?

I need to do more cardio and I was thinking to buy a rowtrainer. Anyone here actually use a rowtrainer frequently at home?

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(20/F/5'6"/110lbs) Always hated eating, never been healthy, never had energy.. I'm sick of this!

(20/F/5'6"/110lbs) Always hated eating, never been healthy, never had energy.. I'm sick of this!Hi /r/fitness! I admit I've never stepped foot in here before but it's already obvious that this is a supportive and helpful community. And I desperately need advice! All my life I've been slightly underweight. As a child I hated eating and mom invented sneaky ways to get more calories in my body, probably not the healthiest ways but they kept me alive haha.. Still to this day I do these 'shortcuts' so I have to spend as little time as possible eating. I put loads of butter on my sandwich and hope the calories keep me awake through the day. I gulp down a snickers bar and drink Cola if I feel faint 'on-the-go'. I'm fed up with this. I'm depressed and anxious and I know my diet is not helping. I just dread getting in the kitchen and cooking a proper meal. Lots of food make me nauseated and I rarely have a good appetite. To follow subreddit's rule I'm gonna list some things that I know are factoring into this: 6 years ago I had anorexia, but have recovered and even ate pretty normally for a year after recovery, about 3 years ago. Today I don't want to be skinny, I just want to be healthy. I have been diagnosed with acid reflux and am taking Omeprazol for that. It still causes me to get nauseated when I'm full. I don't exercise except for walking my dog for 30 minutes a day and yoga once a week. I'm in a vicious cycle where I don't have any energy to exercise but I don't have energy because I don't exercise. I take anxiety meds that can cause nauseousness and many other side effects. I was in a car accident two months ago and my back has been a bitch since, but I'm starting physiotherapy in the next couple of weeks. I would love advice on how to start eating properly but in small steps so I don't get overwhelmed and frustrated too early. For example I like eggs but I usually fry them in loads of butter to increase the calories. What can I add to my eggs to increase the calories and nutrition haha? (Before you recommend chicken or sweet potatoes, I'm sorry but I can't eat those two. Pretty much everything else I can eat.) Goals: * Have more energy. * Enjoy cooking. * Enjoy eating. * Eating healthy + semi regularly. submitted by /u/DunkinDazzle [link] [comments]

Myfitnesspal incorrect calorie amount

Just downloaded myfitnesspal, and from earlier calculations i've come to the conclusion that i should be getting about 3000 calories a day in me (17 yo M 67 kg) to go up to my goal of 75 KG, but the app says the target amount should be 2.6 k calories, wich one seems most reasonable to you guys? should ignore the 2.6 k and eat 3 k a day or go for the instructions given?

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Pants are waaay tighter after 2 weeks of diet/exercise, what's going on? (First time poster)

Hey, new to this subreddit. 28F, 5'9, SW: 145, CW: 142, GW: Somewhere between 130 and 125. More interested in inches lost and how I look rather than the number on the scale.

I used to yo-yo between very thin and average by dieting, but over the past three years I've gotten a bit chubby. I'm trying to nip the weight gain in the bud before my metabolism slows even more and instead of stupid crash dieting with a bit of cardio thrown in like I did in the past, I'm attempting to get slim and trim with healthy diet and a mixture of cardio and strength training.

I've been going to the gym for two weeks now, 6 days a week. Eating about 1200 calories a day, lots of protein, have cut out soda/junk from my diet. At the gym, I start out by doing 35-50 minutes on the elliptical (interval training), move on to do about three to four sets of 15 to 20 reps on various (usually 3-4 that focus on core, arms, thighs) weight machines and finish with some stretching.

I'm very familiar with the fact that muscle weighs more than fat and I'm not fixated on the scale. I'm interested in becoming toned rather than just skinny, plus I want the metabolism boost that more muscle provides. However, people typically speak of noticing lost inches with an increase in weight...again, I understand that muscle weighs more than fat...but I'm noticing the opposite. I put on a pair of pants today that were uncomfortably tight before I started dieting/exercising. I've already noticed an increase in toned muscle and fat loss when I look in the mirror, so when I put on these pants, I expected them to fit even a tad better.

Nope. They somehow felt EVEN TIGHTER than they did two weeks ago. I'd expected, at worst, no change in how they'd fit, but this was actually kind of crushing. I've been focusing more on cardio for the fat loss benefits, so I don't think that I'm lifting enough for it to be a significant increase in muscle bulk without at least losing the layer of fat over it first. I'm feeling pretty bummed, am I doing something wrong? Why am I experiencing the opposite of everybody's 'I lost three inches but lost zero pounds!' experience? I understand that I shouldn't expect a miraculous change in just two weeks, but...damn...tighter pants?

Any insight would be awesome.

Edit: I just want to point out that I'm being very conscious of my calorie intake. I've calculated my BMR, recommended daily caloric intake, am counting calories, I'm not overindulging after the gym due to increased hunger, I'm making sure to cut back sugar and fat. Even the Muscle Milk I've bought after three workouts for the extra protein wouldn't explain it considering that I buy the low calorie (100 cals.) Version, plus, I've only drank it three times in 14 days. I can't blame my diet. Ughhh, what's going on. I can see changes, albeit small ones, in my body, so why do my clothes hate me?

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Damn, I just realized I am 100lbs Overweight!

Been getting more and more into weightloss/healthiness. I tried to look up online how much I "should" weigh and I found this site http://ift.tt/1jpvPPA

Based on the average between the 3 "formulas" I should be around 160lbs. Yikes im 260lbs right now. All this time I thought 200 was normal for a male my height.

Mind you im not freaking out about this, just kinda shocked.

Although now that I think about it, when I left boot camp I weight about 160ish.

Oh well. I guess looking this stuff up makes me feel better somehow and keeps be from eating crap.

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Myfitnesspal incorrect calorie amount

Myfitnesspal incorrect calorie amountJust downloaded myfitnesspal, and from earlier calculations i've come to the conclusion that i should be getting about 3000 calories a day in me (17 yo M 67 kg) to go up to my goal of 75 KG, but the app says the target amount should be 2.6 k calories, wich one seems most reasonable to you guys? should ignore the 2.6 k and eat 3 k a day or go for the instructions given? submitted by /u/YeroN [link] [comments]

Fellow redditors losing weight/lost a lot of weight, did you ever/do you feel that there is a preconceived opinion/judgement of you for your actions and decisions?

I wasn't quite sure how to set this question, so let me explain it better here. When I go out to eat, I always feel anxious now to order something that isn't 'healthy.' I went to In N Out last weekend on my cheat day as a little mini reward for my hard work the last few months and all I could think was "I bet this cashier is just like, of course this fatty ordered the burger animal style." and just little things like that.

Do you ever feel that way? Even though I'm sure it's totally insane, did you ever feel that every action or decision you make whether it was ordering specific food, deciding to take a seat somewhere or whatever that people judged you and assumed you only did it because you're fat? How did you break that mentality?

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Lots of little NSVs

This week I needed to go shopping for "spring clothes." Everything that I wore last year doesn't fit. I bought several pairs of pants. They were a size 18 (down from a 22), and I picked them up in the normal girl section and not the big girl section. After a day of wear the one pair is too big. :)

Also I had a doctor's appointment today. I was complemented on my "incredible" weight loss, and several of my medications had to be retooled due to the weight loss.

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Cutting Question

Cutting QuestionI am a 160 pound male 5'8. My max bench press is 255 pounds, my max squat is 350 and my max deadlift is 405. My max overhead press is a pretty weak 135. I would like to cut down five more pounds to 155, but that would require me to consume only 1600 calories a day. Is that too few? I would only be eating 55 grams of carbohydrates a day. I do a lot of cardio and usually eat back what I burn while staying within my caloric deficit range. I was 185 pounds but when I cut down my upper body strength took a hit. I am cutting down for physique reasons and I have noticed that the fat around my belly has been rather stubborn and my caliper measurements have not changed much there. I am worried I need to rethink my cut as I am losing upper body strength without losing much belly fat. Could long distance running be contributing to this? I can post pictures as well if need be. Edit: Rereading this post I realize it's pretty badly worded. In summary, I have noticed a decrease in muscularity and strength in my upper body without increased fat loss around my belly or overall weight loss during the end of my cut. I am worried that is because as I have reached my goal I have been using cardio to restrict calories more than diet. Could this have anything to do with it? submitted by /u/dhumidifier [link] [comments]

My ab workout

My ab workoutIn my efforts to get a good looking six pack I've made a killer ab workout that makes you feel spent by the end of it. I thought I'd share it with you all should anyone need a hand. Note: I'm a pretty fit and healthy person and I feel like I'm going to die at the end of it. Wouldn't recommend doing it if you're unhealthy. Or maybe reduce the amount you do it. Exercise Reps Reverse Crunches 30 Toe Touches 30 Plank 30 sec Side Plank 30 sec Side Plank 30 sec Plank 30 sec Bicycle Jack knives 30 seconds I do this 5 times without breaks and I really feel the burn in my abs. Combined with cardio and eating properly I can see it being very effective. submitted by /u/LifeQandA [link] [comments]

I wont be able to follow my gym routine for the whole summer, what can I do instead?

I wont be able to follow my gym routine for the whole summer, what can I do instead?Right now I am following Stronglifts 5x5 currently maxed out my squats at 150lbs everything else is still going up. I'm 19 5'11 and 165 pounds. I'm doing SL to gain a little weight, still pretty thin in the upper body, and build muscle but most importantly help treat my sciatica, which is almost non-existent now thanks to SL The problem is I am working two full time jobs this summer to save some money. I'm working every day until 7 but my gym closes at 6 and my one day off is friday. I think I have a few options but wanted to hear from /r/fitness : Join PF again (ugh) as they are open 24 hours just to do something and keep some of my progress Do a mixture of running around my neighborhood and body weight stuff like planks, pushups, jumping jacks, jump rope, etc. but I don't know a program for that. Somehow try to make a 1 day per week workout work, even though I doubt that is possible. There is a slight chance I would be able to go to the gym saturday as well but you can't work out twice in a row anyway. What should I do? submitted by /u/Sheehan7 [link] [comments]

Article states that the commonly known "3 sets of 8-12 reps" may not be the most effective rep and set scheme

http://ift.tt/1o6MFWg

This article is saying that rather then 3 sets of 8-12 reps, 5 sets of 5 reps will be the same amount of volume while kicking sloppy form to the curb. It also touches base on rather then increasing weight after every set that keeping a constant weight throughout all the sets may actually provide more overall volume with less chance for injury. Just though it was interesting to share.

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People who drink shakes for a meal, what are your recipes and do you do it with anything besides breakfast foods?

I'm not really original when it comes to making shakes, which is a shame since I really like them.

Right now I'm using basically Rich Piano's recipe of

  • egg whites
  • oatmeal
  • cereal of choice
  • bananas and sometimes other fruit
  • sometimes I'll add protein powder
  • H2O

I really like being able to drink my breakfast, and I'd like to be able to replace more meals with shakes but I don't want to just drink supplements. I like this recipe because it's all actual food unless I add protein powder.

I do fruit smoothies as well or green smoothies with nearly any green veggie thrown in, but those can be fairly sugary and less-than calorie dense. I'll use Greek Yogurt, tofu, PB, etc. but those aren't really "meal" foods imo, they're more like snacks - at least compared to how eggs, oats, and fruit are a pretty complete breakfast of whole foods that you can easily blend up.

So, what other whole foods do you people blend up? You gotta confuse the intestinal muscles for optimal gains right babe?

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What do you consider "strong"?

This has come up a little in some threads lately, and people seem to have differing opinions. What lifts/physical feats would you say classify a person as strong, weak, average, etc?

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Form Check: 135lb OHP, 1 rep

Quick video for a form check on my OHP 1rm at the moment. I can recognize I have a fairly large arch, but if there is anything else that stands out I would appreciate some pointers. To add a little detail I have been training for roughly 9 months and weigh 145lbs. https://www.youtube.com/watch?v=ODQPgugnP_w&feature=youtu.be P.S. Sorry for vertical video, I had no one to film me.

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Glute DOMS

I only ever feel glute DOMS the day after squats but I never feel it after glute focussed exercises such as barbell bridges, cable kickbacks or reverse abductor.

Does this mean I'm not activaring it enough? I know that gains are supposed to be the most accurate measure of whether the muscle is being activated & whether it's working but now I'm wondering if I could improve my activation & effectively improve the gains?

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Hanging Sit Ups

Is hanging upside down and doing situps bad for your back?

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I wont be able to follow my gym routine for the whole summer, what can I do instead?

Right now I am following Stronglifts 5x5 currently maxed out my squats at 150lbs everything else is still going up. I'm 19 5'11 and 165 pounds. I'm doing SL to gain a little weight, still pretty thin in the upper body, and build muscle but most importantly help treat my sciatica, which is almost non-existent now thanks to SL

The problem is I am working two full time jobs this summer to save some money. I'm working every day until 7 but my gym closes at 6 and my one day off is friday. I think I have a few options but wanted to hear from /r/fitness :

  1. Join PF again (ugh) as they are open 24 hours just to do something and keep some of my progress

  2. Do a mixture of running around my neighborhood and body weight stuff like planks, pushups, jumping jacks, jump rope, etc. but I don't know a program for that.

  3. Somehow try to make a 1 day per week workout work, even though I doubt that is possible. There is a slight chance I would be able to go to the gym saturday as well but you can't work out twice in a row anyway.

What should I do?

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My wrist/shoulder mobility when doing front squats if total shit, any tips out there for it?

Basically when doing from squats everyone I've seen holds the bar with their fingers and their forearms are parallel with the floor, I might be able to make it to 4 inches from parallel I want to get into olympic lifting as well and I know mobility is really important so I'm looking for tips to open up before I start.

Thanks

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People who have started out with the Arnolds Golden Six plan early on, which program did u pick up after that?

How did u like it?

Looking for a new program mainly for building muscle. Just want to read through some experiences, before I decide

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Quick question about stronglifts 5x5

After having not lifted in several years, I decided to get back into it with Stronglifts 5x5. I got the app to help me keep track of everything. It suggested to use the same weight for every set at each station. But the trainer that owns the gym I go to told me to add a 2.5 weight to each side on each set. The weights the app suggested were definitely way too light and adding 5 lbs each set seemed to help a lot to make it feel like more of a workout

What's your take on adding weight each set?

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My ab workout

In my efforts to get a good looking six pack I've made a killer ab workout that makes you feel spent by the end of it. I thought I'd share it with you all should anyone need a hand.

Note: I'm a pretty fit and healthy person and I feel like I'm going to die at the end of it. Wouldn't recommend doing it if you're unhealthy. Or maybe reduce the amount you do it.

Exercise Reps
Reverse Crunches 30
Toe Touches 30
Plank 30 sec
Side Plank 30 sec
Side Plank 30 sec
Plank 30 sec
Bicycle Jack knives 30 seconds

I do this 5 times without breaks and I really feel the burn in my abs. Combined with cardio and eating properly I can see it being very effective.

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How do you manage martial arts and weightlifting?

So I have been Lifting for many years have recently taken up jiu-jitsu. I want maintain my strength level. So my question is how should my schedule look or what programs might be most beneficial for me? I was thinking of StrongLifts 5x5 as I think PHUL and madcow may be too much stress. Any suggestions from fellow redditors you may have more experience in this?

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Form Check - Squat

I've been struggling mightily with my squat form, namely my overall depth. I've taken advice from a lot of folks on here and elsewhere and moved to a lowbar squat, opened my stance up, yet still can't seem to get that hip crease below my knees.

Here's a bunch of reps at 225lbs

I feel like my hangups are mostly mobility related, especially in my hips. I've incorporated the Limber 11 and some light yoga into my routine, but overall I'm not noticing any major improvements.

Anyone have a suggestion?

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Cutting for weigh-in tips?

Currently involved in a weight loss comp with some work colleagues. Stakes are pretty low, but my competitive nature wants the bragging rights. At the midpoint, I was leading in both % weight lost and "most muscle mass gain" from actually following a good meal and exercise plan. Weigh in is next Friday, so I was planning on limit carbs and sodium it for the week, over hydrate Mon/Tues and then tapper off water intake up until weigh in. Nothing too extreme like spending all my free time in saunas or scalding hot baths.

Am I on the right track? Assuming the typical BF% scales that guesstimate on hydration levels, intentionally dehydrating should also help with the muscle mass measurements as well, correct?

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Cutting Question

I am a 160 pound male 5'8. My max bench press is 255 pounds, my max squat is 350 and my max deadlift is 405. My max overhead press is a pretty weak 135. I would like to cut down five more pounds to 155, but that would require me to consume only 1600 calories a day. Is that too few? I would only be eating 55 grams of carbohydrates a day. I do a lot of cardio and usually eat back what I burn while staying within my caloric deficit range. I was 185 pounds but when I cut down my upper body strength took a hit. I am cutting down for physique reasons and I have noticed that the fat around my belly has been rather stubborn and my caliper measurements have not changed much there. I am worried I need to rethink my cut as I am losing upper body strength without losing much belly fat. Could long distance running be contributing to this? I can post pictures as well if need be.

Edit: Rereading this post I realize it's pretty badly worded. In summary, I have noticed a decrease in muscularity and strength in my upper body without increased fat loss around my belly or overall weight loss during the end of my cut. I am worried that is because as I have reached my goal I have been using cardio to restrict calories more than diet. Could this have anything to do with it?

submitted by /u/dhumidifier
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Question about set/reps for gains with limited schedule.

Hi there,

I am pretty new to the gym and I am trying to lose weight through heavy lifting (gain muscle, lose fat, win-win). When I first started the free-weights seemed intimidating: I have no idea the proper form for most exercises nor how to actually go about exercising the right muscles, so I started using the machines.

My current workout consists mainly of a 5m exercise bike warmup to get blood pumping, then 2 sets of 5-8 reps at about 80% max on every machine I can. Then I do about 10m more of light cardio while I rest my muscles and do another 2 sets of 5-8 reps on each machine. I do this usually 2 times a week sometimes 3.

I was going to describe them all but here is the 11 piece strive set I use at my gym

I am gaining muscle so no harm there, I just want to do as much as I can safely and was wondering if anyone could fill me in if I could improve on my current plan assuming only 2-3 gym visits a week. Should I be doing more/less sets at a time? Should I be doing one set on each machine then looping back around, or doing all the sets at once to exhaustion before moving onto the next set?

Thanks in advance for your help!

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Rushing is what slowed me down.

24/F/5’0” SW: 163lbs CW: 125lbs GW: 110lbs

Five years ago I set out to lose weight after learning that I had become obese. At the time I didn’t feel or think I looked obese. However the difference I see in my body makes it obvious now. Unfortunately the change is on the outside alone. Internally my urge to over eat is still present. My cravings for old comfort foods are strong and I often seek them out in large quantities. My body still feels heavy and lethargic. I would find success for a week and give up for three. I must not have self-control is what I thought and so I kept pushing. I’ve wasted too much time though. Can I restrict my calories more? Why can’t you just stop eating? Am I even hungry? Am I even okay?

I wasn’t. I was obsessed with counting and restricting and would wear myself thin and break. For too long I didn’t recognize this pattern as unhealthy. I honestly believed that I just wasn’t trying hard enough. Now it’s clear that my mindset was poisonous and destructive. While I am grateful to no longer be overweight I am still not the healthy happy person I set out to be. That is because I never made a lifestyle change and instead started to diet.

However I’m exhausted. This has gone on for too long. I don’t want to be ashamed of myself anymore. I don’t want to feel guilt when I eat or happy when I don’t. I don’t want to weigh myself every day and feel devastated to see I’ve gained or disappointed I didn’t lose more. I don’t want to stare at my naked body in the mirror and squeeze all the parts of me I wish I could cut off.

So I’ve lost 38lbs but I’m still unsatisfied. I’m unsatisfied because I don’t feel strong, energetic, healthy, or happy. I recognize now where I went wrong and I want to change. I would like to make a promise to myself and to this community that I will love myself and out of that love care for my health properly. I will no longer eat below 1200cals. I will only weigh myself once a week. I will stop over analyzing my body in the mirror. Most importantly I will remember that I’m making a lifestyle change that will take however long it takes. I have no reason to rush. Rushing is what slowed me down.

This community is very active and I’m sure my post will get buried. However I hope that if you are reading this and you recognize that you may be doing the same thing that you seek out help. Talking with someone about how you are feeling can be extremely helpful and I wish I had done it sooner. Please take care of yourself!

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29M 5'9" SW:300 CW:270 GW:250 Powerlifter getting ready for his wedding. Down 30 lbs! [SV]

12 Weeks into keto/intermittent fasting and I'm down 30 lbs and my body composition is changing for the better. I'm four months away from my wedding and goal weight of 250 lbs. I've been busting my ass in the gym as well and it's showing.

http://ift.tt/25mxJ8l

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Brace yourselves summer is coming.

So I was just browsing some of my fave clothing sites looking at clothes I would like to get when I've lost more weight and then it hit me.

shorts

We are at the end of March and Summer is fast approaching which means warm weather, and less clothing. Will this be the year that I wear shorts confidently? I damn well hope so! I despirately need some bottoms that aren't leggings or pants for the summer that aren't going to make me overheat in the humidity.

This realization was like a slap in the face. I've been doing okay at my calorie counting, and I've been losing the weight slowly but will it be enough for me to be able to rock a pair of shorts this year? Maybe. I am determined to be confident enough with my body to it this time.

I am promising to /r/loseit that I will wear shorts this year and I will rock the hell out of them!

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Dropped two shirt sizes and 1 pants size

I started December of 2015 and as of now I have dropped 28.4lbs. After the change I had to go buy new clothes and to my surprise the 6xl nor the 5xl fit me because they were too big! I am now a 4xlt! I also used to wear size 50 pants, now I wear a size 48! Have halted a bit but I am not discouraged! Don't forget to celebrate small wins!

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NSV: I crossed off a bucket list item! I finished the Bataan Death March Memorial Marathon!!!

I have always wanted to finish a marathon, but I wasn't ever in the shape to do so. Here are the obligatory photos!! Bataan 2016

I began training for this event back in August of 2015. But the journey to reclaim my fitness back in January of 2014 here is a link to that story.

The Bataan Death March Memorial Marathon was truly an inspirational event. My final time was 6 hours, 47 minutes. That landed me at 40th overall in the Civilian Heavy Category and 10th in my age bracket (30-39). The really frustrating part for me was the most intense pain I've ever felt from a cramp in my right calf around 13.5ish miles. I couldn't seem to shake it. I know it cost me around 40 minutes. But that's ok!! I finished and I know what to do next year to post an even better time!! Even more important to me, is that I know I was able to push through the worst pain I've ever endured to finish a goal. I have been forever changed by the experience.

A little about the Memorial Marathon--it is truly one of the most inspirational events I've ever experienced. There were over 6600 competitors marching/running to remember and memorialize the atrocity of the Bataan Death March. I saw everything from teams joining us from Germany, Great Britain, to wounded warriors with prosthetic limbs, to a 10-year old boy competing. Many of the racers carried personal memorials of fallen soldiers on packs or paid tribute to family members that served and have since passed away. You can't help but be changed after being a part of that event.

There are a few different options when running the course. You can race as Military or Civilian and either light (no pack) or heavy (pack weight of at least 35lbs post race). I ran as a "Civilian Heavy". After the race, despite all of my planning, my pack weighed in at 45lbs.

Thanks for reading! And remember, it is never too late to check an item off your fitness bucket list!!!

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Does MyFitnessPal automatically update your TDEE?

When I started I was around 255, now I'm 189. Do I need to go in an resetup MyFitnessPal? I log my weight daily in the MyFitnessPal app so the app knows my current weight. Do I need to do anything to recalculate everything?

EDIT:

I use a Withings WiFi scale to sync my weight with MyFitnessPal. I've got MyFitnessPal setup so I can lose 2 pounds per week. I think the issue is that at my current weight, to lose 2 pounds per week I'd have to go below 1500 calories. MyFitnessPal doesn't like to go below 1500 calories a day for men, so I think that's why I never see my caloric goal change.

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[progress] 19 lbs down and I finally saw it today!!

I'm F/5'3", SW: 184 CW: 165 GW: 120 Wedding is in 6 months, and I'm 1/2 way to where I want to be on the big day! I've been steadily losing 1-2 lbs a week since I started in December, and today, I finally tried on a bridesmaid dress I wore about 7 months ago. When I had it altered for the wedding, it was pretty snug, and now I CAN FIT MY WHOLE ARM INSIDE! Here's the comparison shot: http://ift.tt/1T6t2e1

I've been using a combination of calorie counting (MFP), running with Couch to 5k and I've cut out pretty much all drinks except water, and no fast food.
I am just so excited to finally see the progress and I can't wait to hit my goal!!

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Motivation for all of those on a weight loss journey

Hello everyone. I wanted to share something that I think will help others because I needed this motivation to get me to where I am today. About a year ago I was tipping the scales at 300, which was the heaviest I had ever been. I am a 25 year old male who is 6'1 and growing up I was always slim, like really slim. I was called "Tree" "Beanpole" "Slim" "Lankster" "Bones" "Ghost" and whatever other names you can come up with for a skinny kid. As time went on though, I began to eat more and more and more and even though I felt like I didn't consume a lot of calories, I was really taking them in. I didn't workout ever. I worked outside all day and it was demanding physically so the weight I was putting on was actually more muscle then fat and I was able to stay slender. Now, in retrospect I wish I went to the gym because I would have been able to sculpt my body during those years when I was about 19-22 and would have not gained so much fat later. Well, after I quit that job for a higher paying job, I moved from outside to a retail store and wasn't getting the exercise I needed, but was still eating the calories as if I was working my ass off. With more money, came richer foods, more treats, and more POUNDS. Well, as I got heavier, and heavier I moved to better jobs and better jobs and eventually I broke my foot on a motorcycle which seems weird but I fell and landed wrong, snapping my leg in two. With my broken leg, I was in so much pain that I couldn't move. I literally would lay on the couch all day and read and read and read. I love books btw lol. I have like four library shelves in my house. Well, after my foot healed, I was bonafide FAT. I had the man boobs and the jelly rolls and the cottage cheese stomach and was out of breath. Everything changed for me around Christmas 2015. I was at a Christmas party with friends and we snapped a photo of all of us together. When I saw that photo, my heart sunk. I looked absolutely horrible. The whole night people were asking me to recite John Candy lines and were calling me Mr. Candy because I looked and sounded a lot like him. I thought it was all fun and games until I saw the photo and couldn't help, but cry. What had I done to myself???? Well, that was it. That one picture was the motivation for me to get my life on track. I joined a gym after Christmas and immediately got to work. Now, I will tell you and for those who know; being big and working out essentially for the first time is HELL. OH MAN WAS IT PAINFUL. I couldn't imagine doing this six days a week, let alone even an hour. But, I didn't stop. I went the next day and the next day and the next day and the next day. With that, I cut out sodas and sugars. I ate more protein and kept going when it hurt so much. Now I am at 265. I have lost thirty five pounds and feel great. I know now that I can continue on my goal and keep going because I have been building muscle I never had before. My stomach is evaporating. I am bulking up and have more confidence. I tell people this because I really needed someone to tell me that it was possible when I was 300 pounds. The progress I have made so far is creating a difference and I love each week with the pounds I am losing. I love you all and would love to hear about your weightloss journeys as well.

http://ift.tt/1RlbjgG

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New flair and progress pics! It's a good day!

So I haven't actually done a big post like this yet. If I mess something up, let me know.

Stats- SW: 216.5 lbs Height: 5'3" CW: 176 lbs GW: 125 lbs

I started seriously trying to lose weight at the beginning of November 2015. There were several things that drove me to it at last. One was my kid telling me I looked like I was going to have a baby, but I wasn't. One was that my knees were absolutely killing me. And one was feeling so awful about how I looked that I'd kind of given up on doing anything nice for myself (no new clothes, makeup was a thing of the past, doing anything with my hair besides a ponytail was out of the question, lost interest in hobbies... the whole 9 yards). I recognized that I had let myself get to a point where I didn't value me anymore. So I decided to change it. I had already downloaded the loseit! app months before, but I had been breastfeeding at the time, and my supply was so precarious that I hadn't really tried to lose any weight. But baby was weened now, and it was ON!

All I've really done is portion control and a few creative food substitutions thrown in the mix (some of which failed spectacularly). I measure (either with cups, and spoons or my tiny food scale) everything I eat. I log it. I have only guestimated 2 days of logging since I started. Thanksgiving day (which I just logged at about 3K calories and called it a day) and my 30th birthday (that one had some seriously sketchy guesswork about the numbers).

I've started the C25K app, but the knee problems haven't completely gone away. I have bad days where I can't go running, but isn't it crazy that I even consider that a bad day now?!

Basically, I just wanted to share and to thank everyone in this sub for the support and constant motivation to keep going and become a better, healthier me! Keep at it, you wonderful losers!!

Progress pics

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Nervous about going home for Easter

Hey, all!

I'm down 74 lbs. None of my family has seen me since I started my journey. My mom knows how much I've lost and I've sent her pictures, but I'm still worried she's going to see how big I still am and just be like "Nope, you're still huge." I'm so nervous about it!!! I bought a dress for Easter that I was going to lose weight to fit into (who hasn't said that before?) and I did! I don't think I've changed that much. I told my mom that and she says I'm insane. She's been showing my selfies to all of her friends.

As of March 1st, I'd lost 19.75 inches overall. I'm going to take measurements Saturday morning.

I also haven't seen my extended family in about three years. I'll be seeing them as well.

I'm just super nervous about seeing people...

Pics, because reasons (and I've actually lost more weight since this picture was taken so the dress looks a lot better) http://ift.tt/1T6sZPm

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How many calories is too little? And what really happens when you eat too little?

Hey /r/loseit,

I started my journey in late December and I'm still going strong. Over these last ~3 months, I've looked into weight loss more and more and consistently updated my equipment (food scale, measuring cups, etc.) alongside trying new meals and ways to consume calories and stay within a deficit. But I'm currently a little confused and seeking some sort of advice.

I'm M/17/5'5", currently about 170 pounds (younger than most here, I know), and I usually consume about 900-1000 calories per day; sometimes more, sometimes less (and yes, I use my food scale almost every time I can). I tend to hover around 75 grams of protein, <100 grams of carbs, and <40 grams of fat daily, as well as trying to manage my other nutrients and vitamins. About 95% of the time, I'm full at the end of the day, and I feel fine (no weakness, dizziness, etc.). But I've been reading posts in this sub about eating this many calories, and I've always seen that men should eat no less than 1500 calories and no one should dip below 1200 calories (also, quick s/o to /r/1200isplenty). Most of these posts mention that I should talk to my doctor (which I will during my next visit) and that I should try some snacks like nuts or protein bars (which I will do, too). But am I relatively healthy / OK? I plan on changing this and upping my intake, like I said, but I used a website to calculate my TDEE and it came to a little less than about 2000 calories (1750 BMR and a sedentary lifestyle [school]) and my goal weight is about 145 pounds (started at 196). I wish to obtain this by August, and from my understanding, I've been maintaining about a 1000 calorie deficit, daily, to my best ability.

I hear that too big a deficit, too little calories, and not enough protein is a recipe for disaster because your body will start losing too much lean muscle instead of / along with fat and this can also slow weight loss. In the near future I'd like to join a gym and start running and lifting, especially if I begin to eat more calories, and I'd much rather keep the muscle mass that I have instead of losing mass and trying to get it back.

My biggest concern and question is, should I up my caloric intake? And if so, what would be a preferable intake and deficit for someone my age / size? And have I done some sort of (preventable) damage to my body by eating so little for the last 3 months, especially since I'm still growing? Any help would be appreciated. Thank you for reading.

TL;DR: M/17/5'5", I eat 900-1000 cals daily and would like to know if that's something I should change given my stats.

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Well, here it is. Maintenance. Tips, please!

Without ever having set a specific goal weight, I find myself within the 5-pound range where I want to be. So for the past couple of weeks I've been experimenting with maintenance. Here's what I know, and any further suggestions will be welcome: 1. Logging forever! 2. I'm a daily weigher no matter what, so there's that. 3.

Item 3 is blank because what I really want help with is transitioning away from the happy scale numbers & new clothes & all that excitement to - I guess - contentment? How do you make that shift? John Berryman famously wrote, "Life, friends, is boring." Is maintenance boring too? Is that why no one every posts in the maintenance sub?

I must say, this is a great position in which to be!

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23M SW: 217 CW: 155 6 days away from an entire year

EDIT: My height is 5'11 I forgot to put in title

Starting pic / current pic / blurry pic from afar (to make myself feel better)

Hey guys, it's been almost an entire year for me and I am pretty proud of my progress. My initial motivation for this journey was that I wanted to look good in clothes, I was tired of not being able to wear clothes that I liked. I want to share a couple of key things that I believe really helped me out.

Cheat meals helped me ALOT! I ate tons of buffets, fast food, pizza, etc. throughout this year but I realize that after each one I would be extremely on point for the following few days regarding my target calories/macros. I tried my best to calculate how terrible my cheats were to ballpark it but I never tracked those meals too carefully.

Secondly, there are many, many, times where I go to the gym and do not work hard. I go and lift moderate weights to get a nice pump and contraction but I don't go there with the intent to destroy weights day in and day out. I find that burns me out too fast and it may help someone else to know that they don't have to get in there and go to the limit.

For the most part I learned the caloric content of things that I regularly ate by weighing it and guesstimated it from 3months in until now. I ate around 1600cals/day and tried to keep protein at least at 100g. I worked out 6x a week following a PPL routine for the most part. I used to do incline walking as cardio in the beginning but outside of that I am fairly inactive.

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Coming out of maintenance for the next month to be a loser again! (+ lots of progress pics!)

F/23/5'5"/HW:175/SW:155/GW1:130/GW2:125/GW3:120/GW:115

Hey r/loseit!

I've been at maintenance for a few months now. My original GW was 130, but that kept changing as I set new goals based on how I wanted my body to look.

I've been solidly at 120.6 for the past 2 months, eating around 1650/day. But I still have some stubborn belly fat, and I just started training for my first marathon.

I think that losing another 5 pounds will accomplish a few things:

  • I'll have a more defined tummy
  • I'll be less hot running in the summer, and might even get a little faster!
  • I'll be super confident in summer clothes/bathing suits

So my goal is to cut those last 5 pounds by the end of April, by sticking with a strict 1200 calorie diet and continuing my exercise routine.

My only concern is that my running performance will suffer/that I'll be more prone to injury with this calorie deficit. I'm going to be very diligent about taking care of and listening to my body.

Weight loss is an ongoing, lifelong journey. Your goals can be tailored to where you are in your life, and they can be in a near constant flux.

Maybe after the marathon, I'll focus on bulking up and gaining some muscle! Who knows? I guess that's the fun of it. :)

Here's some progress pics for you guys!

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body toning for men

Since my weight loss journey, my boyfriend has been interested in getting the body he had when we first met. He's quickly discouraged though by calorie counting as he works chaotic hours and the idea of logging his meals just seems to much to him. He's not turned off by the idea of doing weights at home or something of that nature.

Any men out there (or anyone in general knowledgable in that department) know of where he should even start? Should we buy arm weights? Pull up bar? A machine?

His stats: 30M CW: 199 GW: 150 Full Time Premise Technician

EDIT: spelling. EDIT: as I'm calorie counting, I am aware of how important it is, and I will see what I can do to have him join me. But I'm still excited he has some motivation to do something. I'm not gonna stop him from wanted to lift weights if that's what he would like to do. I'm just not sure where to even begin with that. And I don't even think he knows

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Dealing with a Setback- Kidney Infection

Hey r/loseit.

Saturday I started feeling a throbbing pain in my lower right side. I figured since I've been working out a lot it was just abdominal pain. Dealt with it Sunday, then Monday after my workout at the gym I got extremely nauseous. Made an appointment with my GP to rule out appendicitis. After a couple tests, was diagnosed with a moderate kidney infection.

Now, I'm on some hardcore antibiotics and in a noticeable amount of pain. I'm pretty pissed off about this setback, cause I was actually making forward progress. ><

Are there any low-impact workouts that I can do so I don't completely stagnate?

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[SV] Down 90lbs. Clothes Problems.

SW: M/5'10"/282.2 || CW: M/5'10"/191.6

While I'm happy I've hit 90lbs lost, I wanted to take this time to rant about clothes problems. I cannot own clothes that fit well long enough before they become loose and frustrating to deal with. I purchased 2 slacks and 5 new buttoned shirts 3 months ago to go along with a new (better) job, and all but 3 of them are wearable and I say wearable in the loosest definition of the word.

All of my casual clothing are too large except my socks and shoes. The best fitting pair of jeans I've ever had that I bought during the new years sale fall off without a belt.

I'm at the point where I just don't want to buy new clothes anymore because it's a waste of money. I have a few pieces of clothes I haven't worn in years that now fit, so I've got that at least. Anyways, sorry for ranting about a clearly FirstWorldProblem.jpg, but dammit I just want well fitted clothes :(

Edit: Including some details

My weight loss is 90% diet. I count calories, try and eat clean to make myself full, but still treat myself once in awhile as we all know abstinence always works rolls eyes.

I work out 5 days/week with a 5x5 lift schedule and cardio. I lift M/W/F and run M-F with additional cardio on Tues/Thurs.

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Weight lifting helped my cholesterol and thyroid!

If this is not the right sub to share, apologies.

I've had hypothyroidism since 2006, and have taken medication for it off and on since then (mostly off, since I haven't been good at going to the doctor regularly). Early last year my doctor ran several tests and found that my hypothyroidism hadn't gone away and now I also had high cholesterol.

This was surprising to me, as I eat mostly vegetarian and thought my diet was pretty healthy since I usually cook at home and eat plenty of veggies. My doctor told me that I needed to go on medication to treat both conditions, and I needed to lose weight (I was around 198 lbs at the time). I filled my prescription, but decided to wait to take the meds and see if an increase in exercise would help. I know, stupid, but bear with me.

It took me about six months to get started, but I eventually began doing the Starting Strength program at my local gym (three times a week), with thirty minutes of cardio two or three times a week. My diet stayed mostly the same, but I'd try to avoid the occasional slice of cheesecake when eating out. Within the last month, I changed my weight program from Starting Strength to a PPL program (six days a week), with very rare cardio (30 minutes, once a week).

After six months of consistent weight lifting and eating slightly healthier, I had my annual checkup this week. I've only lost about eight pounds (not a shocker, given my diet stayed about the same), but my bloodwork was perfect. Normal cholesterol and thyroid levels. I don't have hypothyroidism for the first time in ten years.

Obviously, I'm super excited and needed to share. I plan to keep weight lifting because at this point I really love weight lifting, and now I'm also going to get serious about my weight loss. I am using MFP, and trying to throw in a couple low carb days a week.

I thought it might be helpful to share my experience, as I honestly didn't expect this experiment to work as well as it did. This experience also taught me that weight lifting is so much fun, and I can't believe it took me this long to figure it out.

Disclaimer: I'm not a doctor, I'm not a nutritionist, I totally went against doctor's orders and I shouldn't have, so don't do what I did.

Tl;dr: Had hypothyroidism and high cholesterol for years. Started weight lifting. Six months later, my cholesterol and thyroid levels are normal. Magic?

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A tip for if you're feeling down about your efforts - Back to the future edition.

It's a fairly common problem for most of us. You look in the mirror, or at the scale or at your empty plate and think "have I really done that much?"

If you have these moments, imagine you have a time machine and go back to the moment that you decided to lose weight and imagine what your past self would think about your current situation. I know what March '15 Deako87 was like, that wasn't that long ago. He would be over the fucking moon with where I am and what I've achieved. This was true 2 weeks into my journey as it is 54 weeks into it.

So if you've gone 2 weeks without soda, what would past you think of that? So if you've managed to progress to push ups, what would past you think of that? If you've managed a deficit for a week, what would past you think of that?

We all need perspective sometimes as I often find myself becoming complacent to my milestones.

What would past you think of what you've done?

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How can I increase my endurance?

I am a very competitive junior tennis player and in the past few months, I have been having issues playing long matches. At the end of 2nd and in 3rd sets, my body just shuts down. You know how when you are on a stationary bike for about an hour and when you get up your legs feel very wobbly and your legs are extremely tired. That's how my entire body feels when I get up from a changeover near the end of a 2.5 hour match. Should I be running to help increase this endurance and how much should I be running?

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Planks, anti-extension or anti-flexion?

The amount of times I've read someone saying that planks are anti-flexion is confusing, I've read comments on here saying it.

Anti-Flexion and Core Stability Exercises

The goal of anti-flexion exercises is to resist flexion or bending through the lumbar spine. The key when performing these movements, however, is to keep your low back neutral and squeeze your glutes at the midpoint of the movement. Exercises like Planks and Back Extensions can help.

This comment had 208 points in fitness

Planks are anti flexion, something your core is meant to do. The core muscles are meant to maintain postire against resistence. Not to flex the spine, like in situps or crunches.

As I understood it, planking resists extension by resisting arching the back and that anti-flexion is done through hyper extensions and deadlifts.

Am I right? Am I wrong? Am I losing my mind?

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Body Fat Estimate/Should I Start Lean Bulking (slightly NSFW)

CW:130lb, 5'3'' female here. Can anyone give me a BF% estimate?

I have been cutting with a 500cal deficit for the last 3 months and have made good progress, losing about 13 lbs. I am running ICF 5x5 and my lift numbers have continued to go up throughout my cut (albeit very slowly). My current working sets are: Bench: 100lbs OHP: 70lbs Row: 80lbs DL: 145 Front Squat: 105 (my squat and DL numbers remain low because I have a slipped disk in my low back that tends to flair up whenever I get too heavy.)

I was hoping to have some ab definition before I started bulking but I am getting tired of feeling so drained at the gym and would like to start getting stronger faster. Should I start a slow bulk or continue cutting?

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Middle aged, down, but not yet out. Thanks for the inspiration.

Big thanks to /u/eh85, too, who posted just over two weeks ago regarding his own steps to becoming healthier. It really gave me a kick in the butt after having a really hard time after my first week.

So: I'm a 6'3", 44 year old male, and yes, morbidly obese (that did read extremely overweight at first, but hell if 450lbs isn't morbidly obese I don't know what is), and essentially I've gotten to the point where I realize I'm going to keel over and die if I don't do something about my unhealthy living habits. My exercise level was practically non-existent, and as I work a sedentary desk job (Go, IT jerbs!) I had happily avoided exercise saying "I didn't have time". It has slowly (but surely) taken it's toll on my physical body. My hips and knees usually are always emitting a dull ache, and I couldn't even walk several blocks without getting winded. At that point, I thought "The hell, I'm basically killing myself, how is this different from me jumping off the 30th floor at work? I'll still be dead - I'll just be able to have an open coffin at the funeral".

No time like the present to fix things.

After reading various topics from /r/fitness and /r/loseit, and consulting with my doctor, it's probably best that I concentrate on changing my eating habits before I start hammering out a lot of exercise (I'm still going to exercise, but it's not going to be the primary focus for me in the next few months). Fixing my horrible eating habits first should allow me get a better headstart towards focusing on exercise (after eating the right foods, and the right quantity, becomes second nature).

The first big thing for me was eating - or at least, RECORDING what I ate so I had something to compare against. I had a habit of skipping breakfast in the mornings, only to eat a late breakfast (which was way to big as I was starving) at work, followed by a carb-laden lunch (pizza, donair, burger, etc.) which was generally extremely high calorie. Portion sizes were also, for lack of a better term, on the "North Amercian Yuge" side. Although I would often make dinner myself for my family, it wasn't always the healthiest - in comparison to the rest of my meals, though, it was often the healthiest meal of the day. MyFitnessPal certainly helped as it's come to reside on all my electronic devices. I never really considering how much I was eating until I actually wrote it down. Holy crap.

I've since done the following:

Breakfast: Slice of toast and boiled egg, or steel-cut oats with some brown sugar. I usually don't like 'instant' oatmeal, thus the steel-cut oats (just takes a little longer to make).

Lunches: A simple whole wheat wrap (ham or turkey, romaine lettuce, mustard, bean sprouts) or a single portion of leftovers from dinner the night before. If I think I'll feel very hungry I'll make a large salad with cut up eggs/broccoli/corn kernels/peppers with a vinagrette and put in some sliced up chicken breast.

Dinner: For our family, this is usually a varied meat/potato/vegetable selection. Pork roasts and chicken breasts are usually on the menu, with roasted baby potatoes (minimal oil used, since I pull out an Actifry) and asparagus/corn/peas/etc. A side salad usually makes an appearance. Generally I try to keep half of my plate vegetables, with a much smaller helping of meat/potatoes (or other starch, if I make brown rice) - although I'll probably move into spaghetti squash come spring/summer.

I'm trying to just drink water - I have a real hard time with this, since I love Diet Pepsi - but I try to drink 4 cups now (with Mio in it) before I think about having a soda. Dropped Energy Drinks completely. Will occasionally have coffee instead if I really need a pick-me-up.

Snacks (not sweets) have always been my nemesis. Mostly chips and candy (not chocolate) - so I keep them out of the house. If I do have any chiplike substances, it's a single serving of Cheechas (puffed something-or-other). Otherwise, it's baby carrots or celery sticks.

For exercise? It's mostly walking around the block/neighborhood with my neurotic dog, going on a recumbent bike (I prefer a normal bike, but there's still snow on the ground here) for 30 minutes 3-4 times a week, or lane swimming (I'm still horrible at it).

I've been doing this for almost a month - and I feel much better - as for weight, well, I have to go to my doctor's office to use their scale, because for lack of a better word I'm a fatass.

Not going to quit, though. Sometimes the best choice you have is also the only one you can make.

Thanks to so many of you for being an inspiration, and for being willing to put your stories out there for other people to see. It means a lot.

submitted by /u/Karthanon
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