Could you please explain (in simple terms because it's difficult for me to wrap my head around) how many calories you should eat in a day vs how many you should burn off in order to loss a pound of fat or two a week? (Obviously as an example, not exact numbers or anything) Thank you so much!!
A pound = 3,500 calories. So, to effectively lose 1 pound a week, you would need a 500 calorie *deficit* per day (500 x 7 days in the week = 3,500). To lose 2 pounds a week, you would need a 1,000 calorie deficit per day. Of course, keep in mind, that this would generally include both fat AND muscle, so if you want to focus on losing more body fat and less or no muscle, it’s important to incorporate strength training and track your macronutrient ratios (which can also be done through “My Fitness Pal”). Hope this helped!
Hi! Reading your about your weightloss journey has really inspired me. I am currently around the weight that you were when you started your journey, and I want to really dedicate myself like you did. I am hesitant to go to gyms for working out and would much rather walk/jog to begin my journey! Do you think this is a good way to start? Along with a healthier diet? Thanks!
Hello! I didn’t step foot in a gym for the first seven/eight months of my weight loss (which was the first 65 pounds of my now 75 lost). Though part of the reason was feeling self conscious, I was unemployed for a few months and my financial budget just couldn’t really fit a gym membership at the time. In my latest post, I mention that the start of my weight loss was mainly long walks around my neighborhood and cutting out most junk food/fast food/soda! Hope this helps! I wish you the best on your own journey to better health! :)
Hi! I saw one of your responses to an ask about how you lost weight, and I was wondering, how did you burn 3000 calories a day? :o
At *least*, usually. For the first few months, it was usually about 3,000-3,500. Sometimes less. Sometimes more. Not only was I burning more calories simply by being bigger, [thus a higher TDEE (Total Daily Energy Expenditure)] but I was walking most of the time anywhere from 25-30,000 steps a day (10-13 miles!)
So, I posted this on Reddit, but I figured I would post here as well!
Bit of a long post, but I want to share some detail about my weight loss/fitness journey...
I'm a 25-year-old female that, through CICO (Calories In, Calories Out), has been able to drop from my highest weight of 200 lbs (January 2016) to a healthy, fit 125 lbs (though in the pic I've posted is when I was probably closer to ~187 lbs). Also, I'm about 5'7", for reference. I actually lost the first 65 lbs in about seven or eight months (I know that's very quick, but I was very determined!) with drastic lifestyle changes. I was very depressed at close to my highest weight. I've been diagnosed with manic depression and generalized anxiety for about nine years now, but it got especially bad around December 2015/January 2016 when I was the heaviest and most physically unhealthy I had ever been. I was barely motivated to get out of bed some days, I had no job, hardly any friends, and I was a serious emotional overeater with major self-esteem and confidence issues. But one morning, by the grace of God maybe, IDK I really can't even explain what happened (maybe it's because the first number on the scale was, for the first time, a 2 and not a 1), after a long crying/self-pity session, something just kinda stirred within me. Like an epiphany of some sort. At that moment, I decided I was going to stop making excuses and acting like a victim to my misery and obesity, that enough was enough. I was sick and tired of being unhealthy, overweight, and miserable. I wanted to gain control of my life. I had tried numerous attempts at weight loss before, but never could stick with any kind of routine or diet for longer than about two weeks. But this time it was gonna be different, I decided. So, I put on a pair of sweatpants and some old running shoes I had lying around and I left my house with my hardly-used Fitbit watch (that I had received as a Christmas gift from my mom about a month earlier), and I just. started. walking... I wasn't sure where I was gonna walk to or for how long, but I wanted to do ANYTHING other than just sit at home and be miserable. So, I put in my earbuds, turned on some upbeat music, and just kept walking. I walked for about two hours around my neighborhood and when I got back to my place, I realized that I had walked five miles! And it felt good... It was just one walk (granted, a really long one), but I decided I was gonna make it a habit. I started going on daily five-mile walks that I had mapped out around my neighborhood, and actually usually twice in a day (one walk in early morning and one in late afternoon), since I was unemployed/not in school and had extra time on my hands. My feet/legs were definitely hurting and sore at first, but gel inserts for my shoes really helped a lot. This long-distance walking was nearly every day for about four or five months, a time period in which I dropped about 40-45 lbs. The first 15 or 20 being in the first month alone. As the weight dropped and I was eating healthier/becoming a lot more active, my overall confidence was increasing, my sleep, "brain fog", and feelings of "meh" (as I call it) were all improving/diminishing, and my energy levels were higher than they had been in a very long time. I was even starting to get some compliments from family and people around me who noticed my weight loss and my overall change in mood/attitude, which felt pretty good honestly.
My CICO was monitored pretty thoroughly through consistent food logging on the app, "My Fitness Pal", and activity monitoring on my Fitbit HR watch. Diet, in summary, was mainly cutting out soda (for good! To this day, I still don't drink soda.) and fast food (though I admit I will now occasionally have fast food as a "cheat meal"), drinking lots of water, and I greatly decreased my intake of refined carbs/sugars. I replaced a lot of these foods that I was used to eating with more protein-rich foods/fruits &veggies/healthy fats & carbs. Less crap, basically. It was very difficult at first because I loved things like Kraft mac and cheese and Dr. Pepper. I also had a horrible habit of overeating in general and eating out of boredom, rather than when feeling truly hungry. However, I was determined to change. As I practiced more self-discipline and started noticing results in how I looked/felt, the cravings lessened and became easier to combat. I realized I could eat healthier, fewer calories and still feel satiated.
And though I know it's not usually advised to go higher than a 1,000 calorie deficit a day without consulting a medical professional first, my daily step count was averaging about 27,000 (which, for my weight then, was a LOT of burned calories) and my overall caloric deficit was usually anywhere between 700 and 1,500 (but I was careful to not ever eat below 1200 calories for the day and generally my consumption was between 1500 and 2000). I was losing a steady 2-3 lbs a week and feeling pretty awesome as I noticed results not only in the mirror, but with how I carried myself and my overall attitude.
I hit a relatively short three-week plateau in May (I think?) which was frustrating at first, but caused me to switch up my fitness routine a bit. I started mixing in some higher-intensity cardio such as jogging (could barely jog a half mile at first, but now I go anywhere between 2-6 miles) and hiking local trails. I also incorporated some at-home strength training using 5 or 8 lb dumbbells three times a week to help with overall body composition and fat loss. By early July, I had lost about 55 lbs , was at what's considered a healthy and no longer overweight BMI, and finally felt confident enough to go out and look for a job again. I landed a decent job after my first interview, something I would have not even thought possible 6 or 7 months earlier.
I hit my first major weight loss goal of 65 lbs, weighing 135 lbs, in late August, I believe? (As you can see, I can't quite remember the exact timeline right now lol). I maintained this weight for about six months, but still felt like I could maybe "cut" and get some more muscle definition. So, just these last six weeks, I've lost ten more pounds and have attained a more ~toned~ look through yoga, running, heavier weights at the gym, and hardly any going out/drinking [Though I know it's not exactly beneficial for weight loss, I still have drunk some alcohol throughout this journey. It used to be mainly very sugary drinks (i.e. whiskey/coke) when I was fat, but I switched to a not as bad vodka/club soda while I was losing weight.] I don't think I want/need to lose any more weight at this point, I might try to add some muscle/weight even, but I can't express enough how much this experience has changed my life in SO many aspects, not even just physical health and appearance [though that's definitely a huge (no pun intended) plus!]. Like I mentioned, I have more confidence overall, more emotional stability, my bipolar/depression and anxiety symptoms have been significantly alleviated, and I feel like a productive member of society again (I'm also attending college again and planning for a new career path). Of course I still have my ups, downs, issues, and insecurities (who doesn't?), but I've definitely come a long way and am pretty proud of that. I feel like a whole new person. And this newfound wellness obviously isn't JUST because the number on the scale has changed, but it's a result of the diet and lifestyle changes I incorporated to lose the weight in the first place.
Though I wouldn't call what I did disordered or dangerous, I realize that what worked for me may not be the healthiest or most realistic options for everyone. I lost a pretty significant amount of weight in a relatively short amount of time. I would definitely advise consulting a doctor or medical professional before trying anything that might be considered too extreme or drastic! The focus should not be on how fast you lose the weight though, but rather making permanent (yet sustainable), healthy lifestyle changes that take you in the right direction. Additional advice I would offer is to remember to not compare your progress to anyone else's or let a "setback" keep you feeling defeated and/or prevent you from moving forward. As long as you keep at it and don't give up, then you're on the right track and results will come! :) Any questions, feel free to ask!
One of the biggest differences I’ve noticed since losing weight and changing my diet/exercise routine is in my face! These pictures are less than two years apart! My cheekbones and jawline are so much more defined now and my skin has gotten significantly smoother. I almost look like a whole new person.
Fun fact: According to Greek legend there was a famous prostitute who managed to avoid a death sentence by showing the judges her boobs and arguing that it would be a crime against the Gods to destroy something so beautiful.
Before you ask, yes there are paintings of this. And yes, they’re amazing.
No, but this is one of my absolute favorite bits of history!
The courtesan named was named Phryne and she was indeed a renowned beauty, and was indeed was put on trial for a capital crime. And yes, the sum of her defense consisted of her stripping in court (helped by her lover/defendant) and asking the jury (all males) if they were prepared to destroy this.
But this is actually a very interesting case of Values Dissonance - the capital crime she was accused of was blasphemy. In Ancient Greek society, exceptional beauty was a sign of favor from the gods, and they took the idea that beauty indicated goodness with great seriousness. They even called their nobles Kaloi k'Agathoi, “the Beautiful and the Good.”
So by showing off her great physical beauty, Phryne was being very clever indeed, her argument essentially being “How could I possibly commit blasphemy if the gods have given me this body?“
why does this have 32k notes? it’s just a picture of a knife in a ranch bottle, is there some unspoken joke that 32 thousand people share? what is going on here, i dont get it. it’s just a fucking picture of a knife in a ranch bottle. is there some spiritual connection people have to this picture? is there some ominous and mystical reasoning that this has 32 thousand notes? do people reblog this because it makes them look like some indie blogger? or is there just something funny to this? someone please explain
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