★OFFICIAL WEEKLY★ Day 1 Monday: Start here! May 27, 2024

[u/AutoModerator]

Is today is your Day 1?

​Welcome to r/Loseit!

​So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why You’re Overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends (unaffiliated) apps like MyFitnessPal, Loseit or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

...is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel *awesome* and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

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

Share your Day 1 story below!

Due to space limitations, this may be a sticky only occasionally. Please find it using the sidebar if needed.

Don't forget to comment and interact with other posters here, let's keep the good vibes going!

Daily Threads

• US Accountability Challenge: Stay accountable with friends from North America.
• EU Accountability Challenge: Stay accountable with friends from the EU.
• Daily Q&A Thread: Post your questions, receive answers.
• SV/NSV Feats of the Day: Share your scale victories and non-scale victories.

Weekly Threads

• Day 1 Monday: Introduce yourself and share your goals and strategies.
• Tantrum Tuesday: Share your complaints, vents and gripes.
• Weigh-In Wednesday: Share your weigh-in progress and graphs.
• Track with Me Thursday: Make new friends and find accountability buddies.
• Foodie Friday: Share your favorite recipes and meal pics.
• Century Club: For those who have lost or would like to lose 100lb+.

[u/Zalesye]

93.4kg today (206lbs) and roughly 34% fat. Let's go.

[u/funchords → u/Zalesye]

Let's go!

[u/Necessary-Leg3442]

I'm 36M relaunching my efforts to reduce visceral fat so my health and daily function improves for the sake of loving my family and enjoying more of life. I'm hoping to keep it simple and positive. My strengths are a fair knowledge of human physiology and a supportive home environment. My chief limitation is maintaining focus and motivation over the long-term. Chronic illness and regular medication also limit some of my choices.

Goals - (1) to get my waist below 94cm, (2) my BMI < 25, (3) my VO2max estimate > 40 and ultimately (4) reclaim the body of a greek god (or just my younger self pre-kids, etc) ...

Time frame - The rest of my earthly life, but setting Halloween as a key check-in.

Key strategies - Dietary: No food after 8pm, Low-carb, Calorie-restricted meals, recorded in Lose It! app. Exercise: Skipping after waking up, Body-weight exercises throughout the day, Walking 10k+ daily.

Tracking progress - Given visceral fat and heart health are the primary issues, I am not too concerned about my weight on the scales but will weekly on Wednesday (1) weigh, (2) measure waist, (3) record VO2max estimate and (4) take a photo - and post these to the Weigh-in Wednesday thread.

I've seen how others have posted here to keep themselves on track in a like-minded and supportive community and I think that could really help me with my motivation and discipline issues. Thanks in advance for any encouragement, prayers, good ju-ju, etc that you're sending my way.

[u/funchords → u/Necessary-Leg3442]

I love these goals and how you expressed,

Time frame - The rest of my earthly life, but setting Halloween as a key check-in.

Nice use of our assets here for accountability and check in

[u/containedchaos_]

This is my day 1 (again) I lost 80lbs during the pandemic & I've gained about 15lbs back. I'm so upset with myself & I'm at the high end of an acceptable range. I have to take control again. I've lost 80lbs twice. I don't want this to be a 3rd. This is so hard in the beginning. I'm sure I can do it though.

[u/funchords → u/containedchaos_]

Welcome!

[u/containedchaos_ → u/funchords]

Thank you :) I've been here for years though, this group helped me lose the 80lbs. I remained a lurker, though. Never posted.

[u/dharris0885]

32F currently 150lbs at 5'1"who originally lost her weight years ago on here and now I'm back (Boo). Going to aim for 120lbs to start but 108lbs long term goal. Going hard with CICO just like last time. Also taking progress pictures every 10lbs so I can see the difference.  That helped alot last time. I'm also going to either stop drinking or cut down to my cheat days because that was a big contributer to my current weight. I've been telling myself I would get back on track for months and just slowly watched the weight climb. I was 30lbs lighter when I said I would get back on track. Got very stressed and depressed with events at the time. Things have finally settled down and I'm now in a good head space to take care of myself. Here's to day 1! Again! 🙃

[u/No-Armadillo-7586]

24F, CW: 289lbs. GW: 180lbs.

I want to be happy. I want to, specifically, not have to worry about riding rollercoasters. It was my wakeup call when I had spent tons of hours trying to figure out if I was going to have to do a walk of shame at Universal before hand. I'm here to keep myself accountable, kick my depression in it's ass, and learn what the heck I'm supposed to be doing. And, also lose weight.

This week I'm aiming to be conscious of my eating choices, getting to the gym to start walking again, and buying a scale.

Non-scale victories I'm looking forward to: Fitting into my favorite pair of jeans and getting on every rollercoaster @ Universal.

I take my fiancé to Universal every year for his birthday, so I have a little over a year as my time frame.

[u/funchords → u/No-Armadillo-7586]

Welcome! I've done the Six-Flags walk-o-shame before. Not fun.

[u/wheelshit]

28f. CW 195lb, GW 150 or less.

I want to live as long as I can. I already have a shorter lifespan due to disabilities but I want to make that time last. I'm sure this excess weight is making my chronic pain worse too.

I'm starting a new, healthier diet (I eat like shit most days as I am now), and keeping up with my physiotherapy exercises. Any loss to me is a victory.

I want to, ideally, git into my favorite vintage pants again. Same with some of my other favorite clothes. I want to have the energy to play with my relatives' kids and my pets, which is currently a struggle. Overall, I just want to feel better than I currently do.

[u/bubblegumturtle]

23F. 5'9". CW: 245lbs. GW: 160lbs.

Been wishing I could feel better in my body for years and have been lurking in this sub wishing I could be dedicated enough to lose the weight.

Today, I am deciding to be dedicated.

I haven't been able to properly enjoy playing my favorite sport. I am embarrassed by my lack of strength. I feel uncomfortable in my clothes, even those that people tell me fit well. I hate any photo of me. And the stress of being unhappy with the look and feel of my body continues to contribute negatively to my mental health issues.

I want to find structure in my meals again, rediscover how it feels to be comfortable in my body, and reverse the effects my overweight lifestyle was having on my mental health. And, I want to look good for my upcoming wedding, and other life events down the road.

I don't expect it to be easy, but this is a promise that I made to myself and I intend to keep it. Let's go!

[u/New-Adeptness2317]

This is my Day 1 - May 28th 2024. I wish to be rid of 40 pounds but I do plan to lift weights and build muscle so I may have to focus on the scale less and let my clothing be a better indicator or achievement. Hopefully a calorie deficit and strength training with 35 minutes of cardio 3x a week will be enough to help me to my goal.

[u/DrawTap88 → u/New-Adeptness2317]

Right ideas. I would suggest tracking your macros to make sure that you’re getting 1g of protein per pound of lean body weight. Also, keep in mind that the cardio can be anything from walking to playing a sport that you enjoy.

[u/funchords → u/[deleted]]

Welcome!

[u/funchords]

tagging /u/wheelshit who is having Day 1 today. Read this post and our Quick Start Guide.

https://www.reddit.com/r/loseit/wiki/quick_start_guide

That's the method to start. Follow that guide and that timing, using your regular and normal food, and using portion control as your main tool for change. In later weeks, use the data to figure out if any foods need to be adjusted. All foods can fit, but sometimes we have to juggle or learn a new way to make an old favorite.

[u/funchords]

tagging /u/leoosmith who is at "Day 1"

[u/funchords]

link for /u/cxoii who is having Day 1