5 Small Tips & Tricks To Help You Stay On Track

I've tried losing weight for many years, and constantly failed sometime after starting. After many failed attempts, I've finally been able to past 3 months and I've lost 30 pounds and going. Here are some tips & tricks I wish I knew before:

1. Protein is your best friend: When you're losing weight on a caloric deficit, you will lose a good amount of muscle along with fat. Losing muscle mass will cause you to have a higher body fat %, and you won't be pleased when your body looks different than someone else at the same weight. This is where protein will help you. Eating sufficient amount of protein (0.8g of protein for every 1lb of LEAN body weight is a good start) and doing weight training will help you preserve muscle as you lose weight. Anecdotally, I've found that on days where I ate >100g of protein, I felt much fuller and energized.

2. Counting down days>Counting down weight: Completely anecdotally, but I have found that making my goal a date made it much easier to stay on track than when I set my end goal at a certain weight. When I started my diet, I decided that my goal was 190 days, I created a sheet with 190 box's and after each day I would fill in one of the squares. The reason why I think this works for me is because having my end goal be a certain weight, was difficult to visualize. Some weeks I'd lose lots of weight and it would look like I would reach my goal in a few weeks. while the next week I'd barely lose weight and the end seemed far out of reach, With counting down the days though, every night I know that would I get to fill in one square, which means I'm 1 days closer to reach my goal. It's small, but goes a long way in this battle.

3. Food isn't going anywhere: One tip that has helped me stop urges in their tracks is writing down whatever food I'm craving and promising myself that I will get to enjoy it in X amount of days. I don't know why this works, but it always does and has been my go-to to fight urges. I have lots of food on my list, but hey one day of terrible eating after 190 days of discipline won't kill me.

4. Keep yourself busy: Find stuff to do that will keep your mind occupied. Luckily (?) for me, school/work always keep me busy enough that I can ignore my cravings, but when I do have free time, I keep myself busy by working out or watching something that interests me. Do whatever works for you.

5. Cook your own food: I really wish I started doing this early, because mann is it great. Not only is it fun to cook, but you begin to learn so much and you'll be amazed by how much you can while still staying under your daily need. Being able to truly customize your meals is such a awesome little perk to cooking your own food.

Hope these work for you as they have for me. Godspeed.

submitted by /u/WannaBeTycoon
[link] [comments]

source https://www.reddit.com/r/loseit/comments/jlat1t/5_small_tips_tricks_to_help_you_stay_on_track/

At home workouts to tone up and get a booty?

So I’ve only lost 10 lbs (still have 30 to go) and before I lost weight I had a decent curvy figure (hourglass if you will, but it was more fat than muscle ofc). I am 5’2 and kinda petite so losing this amount of weight is very visible and my body will change easily. Since I’ve lost a bit of weight I feel like I’m looking more rectangle? I’m also getting hip dips and my booty is going flat. Although I still wanna lose weight, I would like to have a nice figure, a decent sized butt, and overall toned body. So are there any workout routines on YouTube you guys recommend? Or have a personal routine you can share that can be done at home? I can’t currently go to the gym cause because of personal reasons and the pandemic. I also have resistance bands so workouts with those are also an option. I’m just not sure where to start or what to do and I need to go slowly build up since I haven’t worked out in a long time. Pls let me know if you have routines or recs, I’m sure it will be helpful:)

submitted by /u/cherri_bloss
[link] [comments]

source https://www.reddit.com/r/loseit/comments/jla97w/at_home_workouts_to_tone_up_and_get_a_booty/

You don’t have to eat just because you can

I started calorie counting in May, and although I find it tedious and frustrating at times, it’s really helped me understand portion control, and I’ve lose 20 lbs since I started counting!

With that said, I personally don’t intend nor do I want to calorie count for the rest of my life; as someone who travels a lot and can’t control what goes into my meals 100% of the time (others cooking for me, eating out, eating at a college dining hall), I find it very stressful to have to play a guessing game all the time and having this internal dialogue, “does this fit into my calories?” playing every time I put something into my mouth.

So, I completely understand that while calorie tracking is helping me lose weight, I can’t rely on that number when I reach maintenance, and I need to actually develop eating habits that will help me maintain in the long run.

Recently I’ve been getting into the habit of eating something sweet late at night just because I can. “Oh I have 200 calories left over? Why not eat a scoop of ice cream?” I’d eat dessert even if I was stuffed and not particularly craving anything. This habit is okay, especially if you intend to track calories long term, but unless monitored, it could lead to some destructive eating habits that will ultimately pile the pounds right back on.

Right now I just finished a light dessert, and I still have 150 kcal left over—I’m sitting here going through all of the things I could eat to fill that deficit: granola or a few bites of cheesecake or ice cream or chocolate or hot cocoa, and so on.... But I realized, I just had dessert, I’m full and satisfied, so why am I spending my time poring through all of the 150 kcal desserts I can eat, just because I ~can~ eat them??

When you’re tracking calories, it really comes down to whether or not you meet your goal and stay in a deficit. It doesn’t matter when you eat, how much you eat in one sitting, how often you eat, whether you are hungry or not, if you already had dessert—your metabolism knows none of this. However, when that arbitrary number goes away, forming positive habits around these factors will be crucial to your success.

[link] [comments]

source https://www.reddit.com/r/loseit/comments/jl964o/you_dont_have_to_eat_just_because_you_can/

Losing weight while taking ADHD medications

I've struggle with weight for years. (Male, 40, 111kg, 184cm). I eat in a fog, not noticing I am doing it, and struggle to maintain routines.

A big part of this is, I have recently learnt, is because I had ADHD. The theory is that my brain has less dopamine transporters and so I struggle to focus and make clear decisions.

On 2 October I started taking dexamphetamine and it has changed my life. For the first time, I can make clear decisions about what I eat and how I exercise. I still make bad decisions sometimes (I'm only human) but the decisions are MINE.

This means that I have lost 4kg (8.8 pounds) since the start of the month!

HOWEVER, one of the side effects of dexamphetamine is weight loss because it acts as an appetite suppressant and makes the body burn calories faster than usual.

I need to lose weight but I want to do it in a healthy way.

I'm currently eating an average of 6000kj a day which I think might be too low.

What do you all think?

submitted by /u/griefofwant
[link] [comments]

source https://www.reddit.com/r/loseit/comments/jla1y7/losing_weight_while_taking_adhd_medications/

Lost 45 Pounds! (230 - > 184.6)

I’m a 19 y/o male and since starting in late July of this year, I’ve lost 45 pounds!

I contribute this a lot to calorie counting and exercise. Truly I am amazed by how right all these doctors were over the years.

Over the course of four years in high school and my first year of college, I tried dozens of different fad diets (including the snake diet....). Finally, in July I decided that I needed to finally lose this weight if I truly wanted to achieve my career gold and here I am now, preparing to take a physical fitness test (which I actually think I’ll pass!)

I wanted to make this brief post to thank all of you who post on this subreddit. Your stories, advice, and positive attitudes toward each other have made this process so much easier!

submitted by /u/PretendInfluence3381
[link] [comments]

source https://www.reddit.com/r/loseit/comments/jla1ai/lost_45_pounds_230_1846/

Weight keeps fluctuating

I've been losing weight on and off for 2 years. I started at over 300 lbs. I've lost 80 lbs since December 2018. Im 5'9. I do 5 to 7 hours a week of brisk walking with 3 hours of vigorous weight lifting/cardio with a trainer.. I've got down to 222 lbs. I usually only weigh myself once a week but I decided to do a midweek check. 3 days after weighing 222 I was 218. But then 3 days after, all under same conditions (i.e nude, morning, after pooping), I was back to 222. I've been either 222 or 218 for 3 weeks now. I dont understand. Is it a weird plateau or what? Nothing else has changed and this occurred suddenly.

submitted by /u/smithers832
[link] [comments]

source https://www.reddit.com/r/loseit/comments/jl9eum/weight_keeps_fluctuating/

Handling Halloween and this weird Scarcity Mentality that I get.

How do you all handle Halloween? Do you fully abstain from the junk? Do you fit it into CICO for the day? Take a full on cheat day? Cheat week? Find alternatives?

So, I waited until the final hour (figuratively speaking) to buy Halloween candy for handing out. This year I'm putting together treat baggies and leaving them in the porch with a scarecrow. Our own kids are young so we are mostly just dressing up and hiding candy around the house (covid times call for covid measures). So, it's inevitable...the junk has arrived and I'm certainly not going to deprive my husband and kids of it.

My husband is busy eating the leftover candy that hasn't been pre-packed for handing out. There's still plenty for our kids tomorrow too. And why shouldn't he, right? It's a Friday night right before Halloween and he has never struggled with his weight. Here's the weird part, while I'm busily trying not to eat any my mind is so preoccupied with the concept of how he is going to eat it all before I get the chance to have any.

I'm not an expert in the origins of a scarcity mindset, but I feel like it makes more sense for people who grew up in poverty or foster care, somewhere that you might need to fight for your food or eat quickly before it's gone. Well, that's just not me. I grew up upper middle class with tons of healthy and snacky food in the house. So, it definitely confuses me when I drill down into my emotions and realize I'm panicked that food will be gone if I don't eat it all now.

Does anyone know why this is? Do you ever experience this scarcity mindset despite the fact that you have always had the means and access to plenty of good food?

submitted by /u/speedofaturtle
[link] [comments]

source https://www.reddit.com/r/loseit/comments/jl8ocg/handling_halloween_and_this_weird_scarcity/