Tips on loosing 15lbs this month?

Before anyone makes a joke about eating air or amputating a limb i know this is almost impossible but im willing to try any advice you guys may have lol!

I need to loose 15-20lbs for a surgery i have coming up in March but i have no idea where to start. So far ive scored a gym membership so if you know good fat burning machines/workouts please do share!

Im willing to go vegetarian/vegan if it helps my chances and ill take vitamins to make up for whatever im loosing!

These are my stats Im 23, female, 5'10, and 177lbs ! My current diet its pretty shit but ive been drinking only water and im trying to cut out sugar completely.

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How do you eat all of your calories and drink a gallon of water?

Seriously. I have kept 40 lbs over the last year and a half. I want to get serious to get the rest of my weight off. One thing I have been trying to do is pay close attention to my body's needs abd IF. I lost like 6 lbs in a week. In hingsight, I realized where my unhealthy relationship with food came from and why I was over eating. Now I want to incorporate strength training like I did initially to lose. But I noticed when I used to eat my calories and drink at least half a gallon, I would feel full too long. It was horrible.

I have been eating a high protein/ low/healthy carb diet so I stay fuller longer. How do you get in whatever your calorie allotment is, with water, and not feel like you are about to bust? I just want to make sure I am eating. Also, I notoced before the scale wouldn't budge too much but I lost inches.

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Should I be eating more?

Today I admitted to having only consumed 400 cals in the form of a protein shake, while working around 2,000 cal out at the gym. Combined with normal walking all day, I’ve burned 4,476 cal today. According to a health science major sitting next to me, I’m at risk of starving myself to the point my body holds on to fat. He claims I should be consuming 2,000 cals a day.

I argued with him for a while saying it was fine to go a day or so without food. But I eventually took his advice and got myself to 1,230 cals in when I got home. Which is around to my average intake.

My question is, is he right? Because I’ve only noticed results when I’m under a recommended calorie intake.

Edit: ok so apparently fit bits aren’t good at counting calories.

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Extreme weight loss from long covid. Not sure how to feel about it

I'm 27 and male. I got covid in January 2021 when I weighed 236 pounds at 5'11". I was trying to lose weight at the time, I hated myself and I was even considering bariatric surgery because I felt so hopeless, my weight has been fluctuating all my life and I had a bad relationship with food (binge eating).

Then the universe gave me exactly what I wanted in the most horrible way. I had a moderately severe case of covid which led to long covid with parosmia (everything tastes like death) and even 12 months later, I still can't eat properly. I'm down to 132 pounds and it is not a healthy weight for me. However I am still very happy with my weight loss and almost afraid of my taste coming back, so it's a tough position to be in. At first I basically starved myself for a few months because I thought I may as well make the most of this problem and lose weight, but now I think doing that made it harder for my body to recover. I'm not sure if my taste will ever come back.

I much prefer how I look now and I can do things I wasn't able to when I was obese, but it is also hell. I no longer enjoy or have any interest in food and it is oddly soul destroying because I can REMEMBER what these foods taste like but I can't access it. Sometimes I get so angry and upset because I just want to eat something.

I can't describe the taste but everything is like...sour/rotten/sewage. It is the worst thing I've ever tasted. Some things are less rotten than others, but almost everything has that taste. Even water sometimes. Smells too and even kissing..I can barely even enjoy the fact that I'm good looking now because making out makes me want to throw up

I live on meal replacement shakes but I don't drink enough of them. They make me gag. When I feel sick from hunger (rarely now because my stomach has shrunk or something) I just drink tea or water.

My hair is falling out and I've grown weird fluffy hair on some parts of my body. Despite this I still can't bring myself to eat more. I don't hate how I look now, I think I look good aside from the loose skin and hair issues.

But is it worth it? I don't know. Not really sure why I made this post but yeah if you have any advice that would be great

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Anxiety keeps me from doing exercise outside and going to the gym. I bought an inexpensive exercise bike and I wish I had done it sooner!!

I am peddling on the bike as we speak.

Running outside? Biking? Hard no for me. Terribly afraid of something bad happening to me… or people looking at me exercise.

Going to the gym? At a minimum, $50 a month where I live. And then I won’t feel comfortable working out with a mask on, and there’s a good chance I’ll have to difficult a time I’m making myself actually go.

My apartment isn’t big so I didn’t really think I had any options for good at home cardio equipment. But then one night I was really fed up with my current weight and lack of physical activity so I started looking up compact exercise bikes. And then I realized there are exercise bikes that can fold upright and you can put them away in a closet or something when you aren’t using it.

So of course I bought one! And it was $130. Which feels way more affordable than paying for the gym every month.

I am so optimistic with this purchase and have used it every day since getting it last week. I just pedal on it while watching TV and it’s really working for me.

I am hesitant to post the link because I don’t want this to seem like an ad. But it was at the top of a few lists that rated foldable exercise bikes!

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I’ve been binging since Christmas, trying to get back on track and lose water weight

Ever since Christmas I’ve kinda just lost motivation with healthy eating. Technically I’m in the healthy range for weight, but I’ve gained like 15 ibs in the past month which is probably mostly water weight (my guess is like 3-5 ibs actual weight) and I’ve felt so bloated and self-conscious and physically uncomfortable.

I’ve also broken out a bit with all the sugar I’ve let myself have. Ugh. I’m thinking about just doing like really low carbs for a week or two since carbs cause major water weight. I’ve been chugging water too. Wish me luck ig lol.

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Do you ever stop feeling deprived?

I've been calorie counting for 10 months and I've lost 95 pounds. I don't tend to eat once I've used up all my calories for the day and that's worked out great for me and I haven't felt the emotional sense of deprivation. But lately I do. Admittedly I have been depressed lately, but some of it seems to manifesting itself in feeling sorry for myself that I "can't" eat more without potential problems. I'm not posting here looking for advice on changing my eating plan. My question is more along the lines of: if you have experienced this feeling, did it go away with time?

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I am done

I just got out of the hospital after almost dying from Covid. I have asthma and my heart rate was through the roof when I went to the hospital on Monday. They had to take me to the emergency room. My heart was struggling. I’m sure my weight is part of the problem. I started my weight loss journey 1/1/22 at 274 lbs, 5’6”, 19F and have lost like 11 lbs so far. Now I just got out of the hospital a couple days ago and the past 4 days I’ve ate wayyy over my goal. Pizza Hut stuffed crust, ice cream, fried chicken. I had the mentality that since I almost died and just got out the hospital it was okay. Weighed myself right out of the hospital before overeating and gained like 3 pounds which shocked me. But it’s probably water weight as they injected me with like 6 liters of saline. This is my second time trying to lose a bunch of weight (lost 60 pounds before but gained it back plus more). Thought I had it this time but I feel awful for overeating my calories those 4 days as this year I wasn’t going to eat over my budget at all. And I’m scared to weight myself on feb 1.

I can’t take this anymore. Help.

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Needing a little reassurance.

Hi all. For starters, I’m 27, 5’7” and my SW was 265 pounds. After getting sick of how horrible I felt all the time, since Dec 21 I’ve been counting calories and being more active. I’ve lost about 13 pounds, currently weighing 252.

Last week I got covid for the first time (I’m vaccinated and boosted but started working at a daycare 2 months ago) and was put on steroids and many other medicines. I did okay for the first half of the week, but the last 3-4 days or so I’ve been slipping. I haven’t logged my calories, I’ve ate a few fast food meals. I have been struggling with hunger and cravings again. I’m trying to go o easy on myself as I know my body is recovering and fighting off sickness. I guess I’m just looking for similar discussion on how this is normal and ok and I’m not too far gone yet. Has this ever happened to you and if so, how did you get back on track?

This morning when I weighed in, I was at 254. So I haven’t gained tremendously, but I didn’t lose either.

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How do I know if I am under eating, malnourished, or not getting what I need?

Quick stats, I'm 353 lbs and have been doing intermittent fasting for about 3 months now. The past couple weeks I finally hit a rhythm with my calories and am back into keeping track of what I eat and staying under my calorie goal.

My current calorie goal is 2100 per day, but I've been ending closer to 1800 each day. A typical day might be a very large salad, some chicken mixed with rice, tomatoes, peppers, and kale, and then a can of fruit or fresh fruit if I have it. I believe I'm hitting the daily recommended on fruits and veggies, and I'm getting at least some protein. I'm also drinking a lot of water and exercising for an hour almost every day.

My energy has been high, I've been sleeping well, and I generally don't feel very hungry. Example, my window for eating is 2-10pm and today I've only had 300 calories but don't really feel the need to eat, though I know I need to and will.

Is there anything else I should be sure I'm getting in my diet or am I doing okay?

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Does the sugar free diet really work?

I’m 61 5’5 and 160 lb and have been trying to lose 30 pounds for years now. I have tried keto and had no energy even though I was eating enough. Tried counting calories and got too hungry and tried intermittent fasting which worked the best but I found it inconvenient to not eat some times especially when we were on the road.

My daughter came home and had lost 40lb and was down to her high school weight. She partly came back to pick out some old clothes since she lost so much nothing else fit. She’s 34 and this amount of weight lost happened over the course of a year but I was fascinated and asked her what she did since I couldn’t shed my weight. She told me she did no sugar, which means no sugar, no fruit juice or dried fruit, no sugar substitutes, no drinking and no processed carbs. But she ate everything else. Her husband and her did the diet together and he also lost 30lb. They were eating tacos with guacamole, cheese, steak and said that was normal for them. Since they have a family they’ve relaxed to include one relaxed meal a week so the children can still enjoy but I can see it benefits. Has anyone else had experiences with sugar free? After so many diets I just want to do something easy and works well.

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Best way to start losing weight and staying on track? (depression and anxiety)

hi there :(

ive been fluctuating between being slightly to very overweight since i was 14. im 21 now (female) and since the pandemic started ive gained way too much weight. im now obese (above the maximum bmi so i dont even know what my actual bmi is) and i look at photos of myself from only a year ago and I think to myself "how could i possibly have been unhappy with that body?" i cant believe what ive done to myself and my body. now to give some more insight:

im 5'8 (172 cm) and.. probably way above 100kg. i havent checked in a while because i am way too afraid. i know im gonna have a mental breakdown if i go step on the scale so i just avoid it. what i do know is that its definitely at least 100kg because it was above that number last time i weighed myself, and i have definitely not lost any weight since then, ive probably put more on.

ive also been dealing with depression and anxiety, and possibly other conditions since the age of 13/14. my way of coping with my emotions has always been to just eat. its now turned into a mix of eating my feelings but also just having gotten used to eating all the time that i cant help but not eat if im just bored, or just need to do something. this went on until i graduated in 12th grade and left school, and i finally felt like i could freely express myself. i went for a haircut, me and my best friend have always wanted to lose weight so we built up the courage to go to the gym and it was honestly one of the best periods of my life. i would often go to the gym on my own, i didnt feel anxious or afraid to run on the treadmill and do other workouts. i just did my own thing and it felt amazing. eventually, even after only 1-2 months results started to show. shorts that usually fit me just fine would slide off a bit, and i just felt so great overall.

then comes covid, and so i no longer was able to manage my depression. even though i had always stayed inside my room, just playing games and being on my computer alone all day, it suddenly felt so damn awful not having the option to go outside, i know many people will know what i mean so im not gonna go too in depth about this part. basically, the pandemic ruined what i had going on for me. the gyms obviously closed. and without the routine workout schedule i wasnt able to maintain a healthier diet either. everything in my life just went downhill.

even though i moved countries to go to university and live near my boyfriend, those things alone didnt help me stay stable. i have no support system here, parents arent an option either, i dont speak to my dad and the relationship with my mother is so toxic that i prefer not speaking to her unless she wants to. i wasnt able to make friends at uni either because it was all online and reaching out to people was hard enough for me already.

ever since i moved from germany to the UK (august 2020) i have just been stress eating, and eating myself away mentally. my mental and physical health are both the worst theyve ever been, and i dont know how to help myself.

i cant even walk past mirrors anymore, or go outside and see other people without feeling like im unbelievably ugly and anyone who sees me will think of me as this disgusting human being. i avoid meeting up with my boyfriends mother and brother because i am so ashamed of myself. i was planning to visit germany this year in summer but seeing how i look i just know i cant go unless i magically lose a ton of weight. my family is very judgmental. and i dont wanna come back after a year and a half and show them what ive done to myself.

now that ive just trauma dumped for no reason (i apologize, i just thought it could help add context to my story and explain that my weight gain hasnt just been me eating too much for fun) i guess this is where my question comes in. what steps should i take? i am terrible at staying on track with things. im already planning on calling my gp tomorrow to arrange an appointment to talk about getting antidepressants so they can at least help me with my uni work (university has been going terribly as well). but aside from that i dont know where to begin. i dont know what to eat that would be better for me but also not too big of a change so that i dont force myself into something im not mentally ready for.

my uni has a gym that i could go to (15 gbp a month) but it is a 30 minute walk away and im scared of paying for something i wont use. and i am so afraid of people at the gym looking at me and thinking ''what an ugly fuck''..

how often should i go if i do get the membership? do i only do cardio? what kind of diet can i try to be healthier? what else can i do to improve my physical health in general? and most of all - to all the people who struggle with mental illness but have managed to become healthier physically - how did you do it? i have so many problems going on in my life currently that i feel extremely overwhelmed and i dont really know where to start. any, seriously ANY advice will be appreciated. if you have read this far, thank you so much.

and once again, sorry if all these negative thoughts of mine are inappropriate on here. i just dont feel right explaining my situation without being completely transparent about how im actually feeling mentally.

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Do waist trainers actually work?

I’m quite insecure about my waist. I’ve never worn my waist trainer for a workout, but I’ve worn them to hide the fat around my waist. I will definitely try it out in a workout if it does help shrink the inches off your waist. I have been working out for a while now, could waist trainers help shrink a few inches off my waist?

I’ve been fasting, eating smaller portions, and cutting junk food from my diet and replacing it with vegetables as well. Regardless of my results, I still feel a bit discouraged. I would really like the fat around my waist to be off.

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I am so sick of yo-yo dieting

I thought this year was going to be different. I thought I set good goals, but here I am, the whole month of January, yo-yo dieting.

I have gone some days eating good. And some days eating like junk because of stress. I have even gone crying before eating food because I thought it was too much calories.

I have been educating myself and seeing so much good advice, but the bad still gets to me and makes me want to restrict and restrict.

I keep either gaining weight or maintaining my horrible weight. I am in my first relationship and I hate my body.

I don't want to lose weight because I want to be less insecure because that is a bad reason. But I can't help but think it would help.

I am hoping this year is the year I can do it!

Wish me luck 🤞

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Does the time of day I eat make a difference in weight loss?

Does the time of day I eat food make a difference in how much weight I lose? For example, if I eat 1500 calories before 7 then eat nothing else, do I lose more weight than if I eat 1500 calories and finish them around 9pm? I've always heard you shouldn't eat after 7 but if it's just a matter of eating less calories, I'm curious if that plays a part. Today I have only eaten 900 calories so I would like to eat more, but don't want to eat them later at night if it might negatively affect me. I have tried researching online but gotten mixed messages.

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How do I stop eating out of habit?

I've been literally conditioning myself to buy practically the same junk food every week. It's automatic. I go into the stores. I know I shouldn't bring crap into the house. I know EVEN WHILE IM IN THE STORE that when I eat this shit I feel like shit. But out of habit like an automaton I pick up the same damn things every week. I know I need to stop buying that and get meat produce and fruits. Do I do it? NO.

​

How can I stop?

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Normal weight but high fat percentage

Hello there. I'm 17, 165 cm, 50 kgs and a girl. I just calculated my body fat percentage and it's around 25%. I weighed about 53 kgs a couple of months ago and I wanted to lose some fat because I just felt so heavy, I hadn't done proper research nor was I willing to put in the necessary effort so I just decreased my calory intake but kept my bad eating habits and now I weigh 3 kgs less but look pretty much the same. I'm gonna be honest here, pretty much everything I eat is carbs, all my favorite foods are carbs and I don't think I can ever feel full without a big piece of bread. But honestly I feel so deprived of energy and just tired all the time that I'm willing to part ways with some of my favorite foods. I always treated my body like a vessel to just carry around my brain but I've learned my lesson about the imppact it has on my thinking ability and I really want to be more healthy. I really don't have time to work out because of school and studying but I want to eat better and just burn some of this fat without losing any further weight. Anyone have any tips at all?

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30 Day Accountability Challenge - Day 29

Hello lovely losers,

Thanks for the birthday wishes kids!

Happy day 29! I forgot to push post on last night’s entry, so sorry kids! I hope you had a fabulous day anyhoo!

Weigh in daily, enter in Libra & remove moral judgement/stigma/shame directed at yourself about it: Not today.

1800 calorie a day, do not adjust for exercise: On it.

Exercise 5 days a week (strength work/tbar swings 3 days a week): Snow walkies today on the river trail. I need to be out on that trail more, it’s so lovely. 20/29 days.

Writing project and/or journaling -1,666 words a day: Not today. Lots of lists though.

Todays gratitude list: Today I’m grateful for caffeine & good company.

Express gratitude to today me for good choices: Today I’m glad I stayed hydrated & made time to get out in the snow into nature. I saw so many dogs!

How was your day?

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Restaurant hesitation

Hello r/loseit community! I'm very new into my CICO approach to weightloss (10 days in). I've been eating a lot healthier and less than I have been thanks to tracking my food (I'm already about 8 lbs down from when I started).

Well, my friend invited me out to a Mexican restaurant tomorrow and while I do want to go out and enjoy myself, I don't want to ruin my whole day by eating restaurant food and potentially going over my calories (I did look up the menu online and couldn't find any nutritional information to preplan my order), but I also don't want be the one person who just orders a salad and nothing else (plus I wouldn't be happy with that anyway).

So I'm asking for new people and veterans into their weight loss journey/lifestyle, what do you do when eating out? Do you just go all day without eating and the restaurant food is all you have? Do you throw caution to the wind and enjoy yourself and worry about it tomorrow? Are you the salad orderer at a restaurant?

Any advice is appreciated!

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I weighed myself this morning and found that I have become 4-5 pounds lighter than when I weighed mysself on Sunday. Is this a cause for celebration or concern?

The change I made for myself is that I didn't eat out from Monday to Thursday. I have been regulary attending the gym for a couple of weeks almost every afternoon since the new years started. But the saw that I wasn't really losing weight and decided there was something else I needed to do. Again that was cut back on the eating at restaurants. I'm worried because from what I've looked up the most a person can heathily lose in a week is just 1 or 2. Should I be worried?

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New Year and goals

Hi, I am 280 pounds, 5 feet 10 inches, and 34 y.o. male. I have lost 5 pounds after doing walks last week (3 a day). Then trying to cut down on sweets and drinking 60 ounces of water.

So I have had a scare in October. Then another in December (started seeing a Doc/lab work ups/EKGs/echo/so on). Everything is normal but still seeing a cardiologist. My BP usually is 115/60. Pulse is tachycardic though. Have had 5 instances since December of chest pain/headache/BP spiking to 160/100 plus/nausea/almost passing out.

So trying to lose 40 pounds by May is my goal. Going for walks 3 to 4 days a week, eating health, and drinking water.

Question is think walks are a good exercise to burn calories?

I am too nervous to do anything strenuous till I reach 240. Then my next goal is 200 by September. Then 170 by February of next year.

Hoping to run a 10K by the end of the year and next Spring a half marathon.

Appreciate the insight.

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Recovered Bulimic, desperately looking to lose weight in *sustainable* way, without relapsing

Hey y'all. I struggled with bulimia, binging and self induced vomiting for about 7 years, and in 2021 started to work on recovering. I have not had any binging or purging episodes in a while now. My first step was take purging off limits, even if I had over eaten.

For a few months, I continued overeating, though the binges were on a smaller scale, I would not purge at all and have put on more weight than I am comfortable with. I don't fit in a lot of my clothes, and I am unhappy with how I look and feel. I also love running, and my speed and endurance suffered from this weight gain.

Currently, I am at the higher end of the healthy BMI range, and would just like to get down to the lower end of the healthy range.

I had gotten desperate many times during the height of my eating disorder, and I would try to water fast/ not eat for days, up to 12 days no food in attempts to get weight off. This would always lead to rebound binges, and subsequent purges (throwing up the binges). More recently, having worked on myself and gotten over my bulimia, I still felt desperate enough in the passed 3 months to lose weight and tried water fasting multiple times. These lead to small binges and days of overeating, and consequently packing on more weight. I am not used to, or comfortable with myself at this weight and it is affecting my self esteem.

I would like to lose weight in a healthy and sustainable way so that my running can improve, and so I can fit in my clothes again. I just don't feel like myself when I look like this.

Disclaimer: By losing weight and fitting in old clothes, I don't mean fitting in my underweight/ sick clothes again, I just mean fitting in my intermediate clothes where I was slimmer, but still in the healthy bmi range. I also talked to my doctor and mental health team about doing this/ trying to lose some weight in a healthy way, and they said it shouldn't be a problem as long as disordered behaviors are not part of the plan, and I'm receiving follow ups with them during the process.

I can't trust my own judgment any more, because my mind immediately goes to the extreme option: do long water fasts to lose weight quickly. I'm now realizing water fasting is not sustainable, and I can't be consistently fasting from A to Z (from this higher weight to my goal). This is why I wanted some outside perspectives.

I'm looking for advice for how much of a calorie deficit I should aim for, that I can stick to consistently to lose some weight, without falling into binging, or any other disordered eating behaviors. And any other tips as far as fitness and diet goes.

I was about to try to embark on yet another water fast but stopped myself and came here for advice, realizing that I was about to launch myself into another cycle of binge eating and more weight gain.

TL;DR: Recovered bulimic at higher end of healthy weight range wanting to lose weight without falling back into disordered eating patterns.

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Weight gain after surgery (hysterectomy) - when to start trying to lose again?

Hi all… I’ve been a longtime lurker. I’m usually anxious about posting online!

23(F) 5’4. History of anorexia and bingeing. Started at 182lbs in November 2018, and was at 123lbs by June 2020. I did it with lots of temptation in the house. I’m currently back to about 145lbs.

I’ve had 6 surgeries since my journey but am struggling with this one. After lots of fighting and other failed treatment, I got a hysterectomy. It was laparoscopically done and I kept my ovaries and have had complications.

I think I tried to go back to “normal life” too fast. My weight steadily climbed up the last six months but my hysterectomy has made it harder.

I still have a lot of abdominal swelling at 2 1/2 months post op. But I’m trying and struggling to lose weight again. Some of it is definitely emotional.

When it comes to counting calories, I either do really well but eat too small of an amount or eat way too much. I find the numbers to be more stressful now and I’m considering more mindful eating instead this time. I’m either really hungry or have absolutely no appetite.

I’m sure there have been posts about it, but how long have you personally waited after a procedure to lose weight again? I’d love to hear any experiences. Should I wait until further out to start trying to lose again?

And any encouragement would be appreciated. :) I keep thinking about how much better I felt when I was in the 120s and how unhealthy food makes me physically feel, but it only helps so much. I’m having a harder time avoiding temptation as well. My ovaries are all I have left and they aren’t doing well, so I think that and everything else in my life is making it a challenge.

Thanks for reading!

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I saw a girl I used to know in high school bartending at my best friends wedding and I had no idea it was her.

I went to get a drink and I was like "Thank you, you're so pretty!"

And she goes, "Thanks, you know we know each other?"

And I was like, "Sorry, no, I don't think we do."

"Yeah, we do, dontbeadickmrfisher."

"I'm so sorry! I don't remember you at all. What's your name?"

She tells me her name. "I've lost a lot of weight since high school."

I couldn't believe it! She wasn't that overweight in high school, but she looked like a completely different person. This girl and i went to prom with the same group of people. We're in prom photos together. Her mom even did my hair one year for winter formal. I just said "Holy shit you look so different! You were beautiful then and you're beautiful now but I didn't recognize you at all."

That was a few years ago and I still remember it. I want to have that experience now.

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Looking to lose the first 50 lbs!

27F SW: 301 GW: 250/200

I’m so ready to keep going with my fitness and weight loss journey! So far so good with meal prepping for two weeks this month, But I was starving for almost a week. All good now and going shopping again tomorrow. I’ll be meal prepping again this weekend so I’ll be sticking to 1,500 calories. My normal is 1,600 but I felt like I was maintaining my weight.

I always lose the first 30-40 lbs and I am making it a goal this year to lose 50 and keep it off! My lowest was 260 last January so I’d like to get back to that. I’m thinking I MIGHT start keto to jump start my weight loss and I normally do low carb. I am also working out at least 3 times a week at home and getting back to the gym in the morning! (If it doesn’t snow)

How did you lose your first 50 lbs?

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What helped you overcome emotional eating?

Hi all. I (25F) have noticed many people here can attribute their weight loss to seeing a therapist and overcoming some mental issues or blockers that have been impacting their habits. I believe that I have a couple of those to overcome as well. Mainly, emotional eating. I eat when I’m sad, seeking comfort, and stressed. I know that the best resource would be for me to talk to a therapist, and I know that everyone has their own journey and relationship with food.

But I am curious what some of your most effective strategies are to curb emotional eating? Whether it be practical actions to take when that feeling hits, or mindset shifts, or additional habits (like journaling and what specifically to journal).

Thank you!

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January update

Some of you may remember my '2022 is gonna be my year' post. As my weigh day is a Thursday, my next one will be in February. So I've decided to give an update.

I started slimming world just before New year's eve so that I could enter 2022 lighter than I ended 2021. Since then, I've restarted couch 2 5k (currently on week 6, but have also been doing Parkrun every Saturday). I have changed my food to align with the slimming world plan (lots more vegetables and lean meat). I have only had one energy drink in that time. Energy drinks are my kryptonite.

I have lost 11.5lbs in 4 weeks. I won slimmer of the week on my second week and I got the slimmer of the month award tonight.

In light of this, I have set myself three targets to achieve by the end of the year: 1. To complete a total of 50 parkruns (currently on 24) 2. To run a half marathon (potentially have this one booked for July) 3. To lose 104lbs in total (2lbs a week loss).

If I achieve number 3, it won't put me at target but it will be the lowest I've ever been in my adult life.

I'd really appreciate it if anyone would like to be my accountability buddy. I also have Instagram is anyone wants to follow me on there to keep me on track.

Thanks!

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Using small habit building honestly is the best way to lose weight

The primary reason losing weight is difficult is because it is hard to change your eating habits.

Fair assumption?

I'm just going to share my process.

I was struggling in school and realized I probably wasn't doing as much hw as I thought. So I decided to track how many hours a day I actually studied and wrote it on a calendar on the fridge.

I did this for 6 weeks and learned how much I was really studying, increased the hours and saw results in my grades.

I used that small habit I built, to build a similar habit of writing my daily calorie consumption on the same whiteboard

A month passed and this became a habit. I didn't even have to think about tracking mentally throughout the day and updating the whiteboard.

I was averaging 2714 calories a day.

Then I created a small goal to eat an average of 2600cals a day. I did this successfully for 2 weeks and then dropped it to 2500.

I'm currently on 2500 calories and I feel really good. There's very little active mental processing to achieve this goal because I built up yo it slowly. I've lost like 5 pounds which is awesome too.

I plan to keep it at 2500 for another 2 weeks and then see if I feel ready to drop it.

My final sentiment is there's a good chance whoever is reading this has wanted to lose weight for a long time. I know it's hard to take the slow steady route but it works. All the time we spend trying to do it faster, by now we could have lost the weight we wanted to by just investing in ourselves and building habits slowly and methodically.

This post is just meant to be food for thought, there are a million ways to lose weight.

But I felt compelled to share because I feel amazing that I'm actually decreasing my eating intake with 0 resistance.

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My Weightloss journey

Hi i wanna share my weightloss journey with you guys!

2 years ago i began my journey, I was 110 KG and very unhealthy. I was also having heartproblems and did not think that i can achieve much in my life. I have spent 1 month in the hospital and had a cardiac arrhythmia, right after that i received a pacemaker. It was a very dark moment in my life.

One day i was looking in the mirror and thought to myself “Do you want to keep living your life like this?” “Are you really going to limit your life because you have some heart problems?”

I began my weightloss journey when i was 110 KG. The first two weeks i was focusing on my diet and trying to make it a habit. After that i was exercising every day to lose some weight. I lost 28 kg in 4 months and that was blood, sweat and tears. I was losing weight too fast and that resulted in some lose skin.

After doing a lot of research in how to train and dieting i have found out that i did it the wrong way. That’s because i was forcing myself to get through this. But instead of forcing yourself you need to take small steps to make a healthy life style a habit. The goal isn”t to lose weight but to make your life healthier and that is what keeps me going.

My goal is to get the most out of my life and my physic. Of course a benefiting factor of a healthy lifestyle is not only your physic but your mental health, It gives you a piece of mind 😌.

It doesn’t matter if you make mistakes on your journey. It matters that you don’t give up even if you made mistakes. Now 2 years later i still love to exercise and improve myself.

This my story Sorry for my bad english

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What do you for drinks?

I love soda, but I allow myself only two a week. I budget myself for a cup of tea with sugar each day.

I wanted to look into zero calorie drinks that actually have some flavor. I got some polar flavored sparkling water, and it’s legitimately disgusting with this gross bitter aftertaste and now I have 11 other cans to get rid of. I’m not going to spend money on others that I probably won’t like either.

Propel is good, but I’m not sure I like the price for just four bottles.

Any suggestions? Have you had any luck? Or should I just suck it up and stick with water most of the time?

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M/24/5'11" [232lbs to 203lbs] (7 months) Working out and diet.

https://imgur.com/a/IdUKLYr

Metric: 104.5kg to 92kg. 181cm tall.

I had the classic experience where I wanted to change my apperance after a breakup. To clarify, weightloss started July 1st. Weightlifting started August 17th. The first picture is the earliest shirtless picture I had, I was around 98kg maybe on first picture.

Currently working out 4 days a week, lifting and 20 minutes of cardio.Aiming for 2000-2400 calories a day.

My goal used to be 199 lbs/90kg, not its more like 190lbs/85kg I think. I still feel like I weigh 100+kg even though I am far under it. That part sucks, but its nice to be healthier and stronger. I am also looking forward to see how this has helped in my sport (football/soccer goalkeeping)

Hope you all have a nice day, and keep going.

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Extra fat or loose skin?

To make a long story short, I’m F 5’7” and about 180ish pounds. I started out at 264 so I’ve lost quite a bit. At my biggest, most of my weight was held in my boobs, back, and stomach. Now that I’ve lost a good bit of weight I noticed it’s extremely hard for me to see results weight loss wise. I’ve tried cutting calories to around 1200-1500, I’ve tried a high protein diet, all while being in a deficit. I’m now beginning to question how much more I can get off. I know I can still lose some fat, but how can you tell how much is fat vs loose skin? At this point, my boobs are almost nonexistent, my legs are pretty solid/muscular from weights and whatnot, but my stomach is just soft and very pliable. I can grab handfuls of my stomach and pull on it. Same for my back. I can see my shoulder blades, but there is soft and loose rolls around my bra line that just feel like skin. I’m becoming frustrated because I’m not sure how much more I can do image wise without surgery. How can you tell the difference??

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Any advice for someone who can’tseem to restart? Feeling like a failure and defeated.

I’m looking for some help/motivation/advice on starting, or should I say restarting my journey. I always feel like I’m losing the same 30 pounds (F/5’5/196) and it’s just so discouraging. How can I start the day with so much promise, ready to go, and then by then end have just given up again? One day I’m determined to do CICO, then that doesn’t work and I think “well maybe KETO” and then that doesn’t work and round and round I go. I try eating with restriction - then I fail when I feel too confined. I try eating more freely, I fail when I feel I’ve gone overboard without the parameters in place. When I’ve dieted before I always seem to get myself over the starting hump, but then I just end up right back here again.

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30 Day Accountability Challenge - Day 26

Hello lovely losers,

Happy day 26! I hope you’re out there kicking butt.

Weigh in daily, enter in Libra & remove moral judgement/stigma/shame directed at yourself about it: Logged!

1800 calorie a day, do not adjust for exercise: Tomorrow is my birthday & I may have gotten into the celebration a bit early.

Exercise 5 days a week (strength work/tbar swings 3 days a week): Rest day today. 17/26 days.

Writing project and/or journaling -1,666 words a day: Digital journal today.

Todays gratitude list: Today I’m grateful for my therapist & access to mental health care services.

Express gratitude to today me for good choices: Today I’m glad I stayed hydrated & high five to past me for that soup I meal prepped. Also thanks to me for continuously scheduling therapy appointments.

How was your day?

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It’s just 1 pound per week!

I weighed myself this morning, and once again I was disappointed that I’ve gotten to the weight I am. And then something shifted for me. Rather than “omfg I’m gross” or worrying about all of the hard work and sacrifice it’s going to take to lose 50+ pounds, it just clicked into perspective. I just need to commit myself to lose 1 pound this week. If I keep on that path for the next year, I am going to be where I want 1 year from now.

I’ve already instantly found myself making better snack and meal choices and actually feel accomplished for it. No more excuses. I need to drop 1 pound per week, and that’s all :)

What are some easy substitutions or go-to foods that you all have found success with?

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Jello Salad for the win

Hey y’all. Where I’m from Jello Salad is a common dish, If you haven’t heard of it, it’s basically just Cottage Cheese, Jello, whipcream, and fruits of all kinds. (Don’t ding it ‘til you try it)

2 medium tubs of Low Fat Cottage cheese (or 1 large), 1 packet of Sugar free Jello, 1 container of Low fat whipcream, And as many Blackberries as you wish

Just mix it all together it’s super easy to make.

Low calorie, high protein, super low carbs, low sugar and tastes like you’re eating straight up dessert. Thank me later.

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help

okay background info: i’m 16, female, 5’1, 126 lbs.

i have been losing weight since august (sw was around 150😬). my current and starting weight don’t seem that bad but i am a very small person like bone structure and height wise so excess weight is very noticeable on me.

anyways the problem: i still want to keep losing weight until i’m around 103 lbs (which is normal for my height) but i believe i have plateaued and am unable to lose anymore. i was eating quite a lot below my bmr (of around 1200-1300 cals) most days but now i feel hungry all the time and am afraid of gaining as this is the maximum weight i’d ever want to be.

i don’t know how many calories to eat in order to lose or even maintain weight because my metabolism seems so damaged. i know there’s reverse dieting for plateau and stuff but i don’t count my calories THAT closely to where i could add 50 cals weekly or whatever because i usually just round up and again idk what amount of calories to even eat.

i am very confused and distressed and don’t know what to do so if you can please offer some guidance.

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I keep failing my calorie deficit

From Jun-Nov I lost weight and was watching what I eat fairly often. And only really eating unhealthy on weekends. I get to end of November and I just lose motivation. These past 2 months I’ve been eating unhealthy, overeating, eating too many cals. The past week I tried dieting everyday. Including some healthy snack alternatives and I end up failing everyday. Today I ate a nice size bag of chips which was a lot of cals. I was just so hungry and stuff that I couldn’t stop until I finished the bag. I need help, opinions, and tips. Tips on how to curve cravings, getting used to being a little hungry sometimes, and tips on how to stay in a deficit as a whole. I’m really struggling with this right now and I want to lose 25lbs in time for summer.

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Tracking calories & macros really puts things into perspective

I've been working out and eating clean for a while but haven't been noticing much change. I've lost some weight but easily regain some of it. It's like a zigzag line of progress.

I downloaded the MyFitnessPal app today and started tracking everything I ate. I thought I was doing okay until I had my dinner and logged it. My "healthy" dinner wasn't that healthy after all. The oil I used to cook it in, the rice and sauces, and other cooking ingredients were around the same number of calories as the shrimp and vegetables.

Lessons learnt -

1. Carby snacks, even in small amounts, easily add up - biscuits, bread, cereal, etc.
2. If I need to hit my daily protein goal, I need to start early and frontload my protein intake.
3. Cook in a manner that doesn't require a lot of ingredients, like grilling or roasting.

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Dieting messing with menstrual cycle

I would love any advice in this realm! I’m 40F , 6ft and my starting weight was about 250 and now I’m around 215. My goal is 180.

I have found that when I’m dieting my periods get all messed up - spotting in between, longer periods, every 3 weeks or less. It’s super annoying and I’ve been through every test you can imagine to find a cause - no fibroids, no hormonal issues (not in perimenopause according to my doc), normal pap, even had a uterine biopsy to rule out cancer since my mom had it and spotting was her only symptom.

When I go into maintenance I have normal periods. When I’m losing, they get out of whack. I’m eating about 2,000 cal a day so I think it’s enough. I cannot take any form of hormonal birth control.

Does anyone have any thoughts or advice? It’s so annoying I want to quit :(

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When you just think you cannot go further, dig deep and you'll find a way to push yourself.

Completely random post, but honestly, we all get to that point when we're beat up, tired of being at a deficit, some folks like me probably pushing hard in the gym, others just stick to diet, that's fine. But you know, what I'm saying is, THAT point when you're like ok, I just need to get through today, then the week, and then the next but you have to focus on a day to day basis to stick to the plan.

Diet and workout fatigue is a normal thing, it's also a good time to see what you are made of. I do not mean in a unhealthy way that is going to injure yourself. Reason I'm making that post is that yesterday I had a really good running workout, did some speedwork, truly beat me up for 34mins, then followed Chest and legs day which just finished me. It really fucking sucks to do in the moment, but man does it feel go to accomplish it. Now came today. Normally in between workouts (M/W/F/S are my workouts days) I will simply do some light cardio, generally a small 30 min (Feels weird to say small paired with 30m, I've come such a long way) but today I really was fighting against my head to not go. To take an off day and recuperate. My legs are shut from yesterday and running wouldn't have been a good idea overall.

After ruminating over this while at work and trying to figure a game plan for my evening workout, I decided fuck it. It's winter, it's the coldest it's ever been in years where I live, but fuck it. If I must I will. I've put on my full ski attire and went for a 5.2K walk at a nice and hot -34 celcius w/ the windchill. I am someone that HATES when it's too cold... like that. Well you know what? I blasted music, kindly reminded myself why I was doing this and what was the end goal (Thinking about my weight lost) and slowly but surely I got lost in my thoughts and in the music. To be completely honest, I had good enough clothing that I wasn't cold at all by the end of it. I really had to dig deep to convince myself of walking at such low temperatures, it would've taken less to take an off day before.

This post is just to show you that you are capable of way more than you think, especially when you practice discipline in those hard moments. Taking a day off would've been fine really, but, why not spend 1 hour to walk a tiny 5.2K be done with it, feel good about it afterward and know you burned some calories. This is one example out of many I personally had to experience in the last 4 months. This one is about not wanting to workout. I've had many experiences where it's about you think you cannot finish your run because it's too hard, or whatever the case may be, and you just dig deep and find some more energy that pushes you to finish your workout. I've said since day 1 of this journey, when I go to the gym to workout, I need to come out of it drenched in sweat, otherwise I will feel like I haven't tried to be better than the last time. It's all about self improvement and finding yourself for me.

​

Now it's time for me to go enjoy some very nice bland 8oz chicken which I will devour LOL.

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Advice on how to stop “bingeing”

18F currently 198 pounds and I hate my body. Right before the pandemic I had gotten myself down to 165 but I can’t seem to be able to stay motivated throughout the day. I put quote marks around bingeing because I’m not sure if that’s exactly what it is but sometimes I just can’t stop eating whatever I desire. I usually eat until I feel sick or run out of energy. I’m so drained by doing nothing and it’s depressing. I go on walks everyday with my dog but the diet part is what’s killing me. Because I live with my parents (I’m in high school) I can’t really control what kind of junk food is in the house. I need advice on how to control myself throughout the day because I want to love my body when I graduate high school. I have motivation right before I fall asleep but when I want food I just can’t resist. I’m sorry this is a lot but I don’t know what to do.

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Drastic results don't have to come from drastic reasons!

For context, I lost 65lbs last year, and it all started because of a car accident.

Essentially, I had a near death experience in 2020, and after a period of depression following that, I had an epiphany of sorts-- if life can be taken from you at any time, why waste what lucky time you're given allowing yourself to be miserable?

I was a healthy weight in high school but in college I gained about 50-60 pounds. My car accident happened just before I graduated college, and as soon as I got my degree I realized it was time to take care of my body. The weight started to fall off almost impossibly easily because my mind was so focused on this big epiphany about mortality and what's worth your effort in life.

HOWEVER! Now that I've lost this weight, I realize I NEVER would have made this change had it not been for such a drastic event in my life. And that bothers me. I wouldn't wish something like that on anyone, but what I DO wish is for everyone to have access to that same motivation. So, if it helps anyone stay motivated, here's what kept me in the getting-my-health-back mentality:

1. Life is precious, and the better you care for yourself the higher your odds are of having a long and prosperous life. Obviously.
2. It is INSANELY DRAINING to live in a body you hate. Lacking self confidence and bodily energy honestly changes your life and personality over time. You'll be shocked by how different you are when you look in the mirror and are proud of how you look.
3. You're SO LUCKY to have a body that moves! I couldn't stop thinking about how I could've been paralyzed in that accident, which propelled me to go hiking, running, anything to use the body I was lucky enough to keep. Be grateful for it.
4. When you like how you feel and look, you're more likely to embrace what life has to offer. Changing the things in your life that weigh you down, literally and metaphorically, opens you up physically AND mentally to go after what you want. More confidence in travel, exercise, dating... what a gift!

Those are the big ones. Hope it helps someone. Every goal is within your reach if only you have the willpower and dedication.

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I’ve let myself go for about 2 years now

Hello! I’m new here! I’m a 23F full time teacher and I’ve let myself go a little for the past 2 years. I’m starting to really not like how I look when I look in the mirror. All of my favorite jeans don’t fit anymore and I can’t bring myself to go buy bigger ones so I’ve just been wearing leggings, loose clothing, etc. I gained some weight during my last relationship because I got comfortable and now I’ve been going through the unfortunate breakup and I see myself gaining even more. I want to feel confident again. I even bought a treadmill! I just need to motivate myself and stop making excuses. I need to be more considerate about my diet, too. I guess I just need some words of encouragement.

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these last 15 lbs are pissing me tf off!!

for starters, i’m 18f standing at 5’7.” my highest weight was 220(+ish) lbs (i say plus-ish bc i might’ve been higher, didn’t weigh myself after seeing that out of insecurities) and my current weight is 140 lbs. my original goal weight was 160 lbs, then 150 lbs, and i’ve decided to ultimately get to 125 lbs.

i’ve lost 80 lbs so in retrospect, this last 15 should be nothing. HAHA NOPE. i’ve been fluctuating between 139 - 142 lbs since the beginning of this month

i feel more motivated than ever, i’ll be at my goal weight by this summer but the weightloss has slowed down so much. it pisses me off!!! i put in so much work and the weight is coming off sooooo slow!! yes, i know weightloss is about maintenance but the realization that i’m so close to my goal makes me much more motivated than i’ve ever been. i’ve been incorporating more workouts (try to go to the gym 4-5 days a week) and i’ve lowered my caloric deficit to finally break 140 and get to 139 lbs. i’m going to start focusing on macros and i hope that will help me achieve my goal faster, do you guys have any other tips?

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One Year Down

SW (? / 135kg) CW (115kg) GW (?)

A year ago, I started this. I committed to being better, feeling better, doing better. Long story here, I was reluctant to do it and got some prodding and help. My stubbornness has gotten me a lot further than I thought it would. I didn’t think I ever would be healthy or even attempt to be healthy. Stuck in a rut of it is what it is and blaming genetics. But a year later I’m down 20kg, on meds, in therapy, left a job that was sucking the life out of me and I’m talking to a doctor for the first time in at least 20 years.

I started January 25 2021, and started weighing around mid April 2021, I use the April weight as my starting. Losing weight has never been the main goal, I wanted health, strength, and overall feeling better. There are more NSV than anything else(joints not as creaky, being able to last cardio longer, actually fitting into jeans, buying a belt and watching the notches change, the reappearance of a collarbone), at the stage I am, I’m really surprised by the amount of weight lost.

I have no goal weight in mind, not a big target but more the smaller milestones. To get under the maximum weight of my treadmill (woops). To be under 100kg and then who knows. Take it but by bit until I feel that it’s a good weight to stay on.

It’s not much considering it has been 12 months, I want steady and consistent change. I am always under my daily, which surprises me. I log everything through MFP and I find it really helpful - again, started logging in April 2021. Stubbornness has gotten me a lot further than I thought it would.

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NSV: I found a new passion!

On December 31st, 2021, I decided I wanted to find a new hobby that would get me off my butt and moving, improve my life, and contribute to my health. I surprisingly landed on cooking.

I am 33 and I've never known how to cook. I jumped in feet first and the first dish I ever cooked for myself was a delicious, vegan Moroccan vegetable stew. It is now my favorite meal! I'm so tickled that a plant-based diet can be delicious:-) I never knew that's what I wanted, but it's all I want to eat now.

My husband and I are eating at least two plant-based meals a week, and have cut out all refined sugar and carbs. Fat in our diet now comes from nuts, olive oil, fish and lean meat. All of our carbs are complex carbs- quinoa, chickpeas, oats, whole grains.

Here are the amazing benefits I've noticed after just three and a half weeks of plant-based eating:

My skin has a natural, pink rosy glow.

I've grown closer to my friends and family ( and made new friends) through sharing my recipes and success stories.

It turns out that I'm a rather inspiring person and people are really interested in what I have to say.

My aches and pains are greatly diminished.

I'm fully alert and energetic during the day and my concentration is stronger.

I'm happy and very satisfied with my life.

I truly cannot believe that plant-based eating could change my life this much, but in 3 and 1/2 weeks I feel transformed. I can't wait to see how else I transform and what's next! I feel unstoppable and like the sky's the limit!

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Thoughts on smoothies for weight loss?

Hello, new here. Hopefully this post is allowed, I'm just interested in hearing the thoughts of others. Lately I've been more interesting in taking care of my body. I go on walks with my dog 4 times a day and will soon be including cardio workouts at the community gym ( which is literally a 1 minute walk from my door, so no excuses there)

Anyway, I've been making smoothies every morning for the last few days, and I feel pretty good about them. They fill me up and I think I've chosen good ingredients, but I would love to hear what others think.

My smoothie: ~1.5cups almond milk (40 cal)

~1 cup frozen spinach

1 frozen apple

1 kiwi

1 banana

Some whole milk yogurt (don't really measure)

1 tbsp chia seeds

1 tsp honey

This makes about 3 whiskey glasses worth, which I drink throughout the day.

Also, I just bought some green powder stuff, I think it's mostly kale. Interested to hear what people think about that.

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30 Day Accountability Challenge - Day 24

Hello lovely losers,

Happy day 24! Monday, Monday, Monday!

Weigh in daily, enter in Libra & remove moral judgement/stigma/shame directed at yourself about it: Logged!

1800 calorie a day, do not adjust for exercise: On it today.

Exercise 5 days a week (strength work/tbar swings 3 days a week): 30 minute stationary bike. 16/24 days.

Writing project and/or journaling -1,666 words a day: A tiny bit today.

Todays gratitude list: Today I’m grateful for

Express gratitude to today me for good choices: Today I’m glad I have stayed upright. Offta today. Going strong though. I’m also glad I made time for my meal prep.

How was your Monday? I'm about to make some salmon & asparagus & that will be a high note for my Monday.

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Need help/advice with self sabotage

I'm desperate at this point.

​

Short backstory, I was 103 lbs before uni and within 3 months of the first semester, my weight shot up to 141. I binged on anything and everything, even food I didn't like before.

Now I'm starting to get back on track. On January 1st, I started eating clean and on January 5th, I started going to the gym. On January 16, I could already see progress. My face was visibly smaller, so was my waist. Keep in mind, I was vigorously calorie counting on My Fitness Pal and I cut out a bunch of refined carbs and dairy. I lost weight visibly.

​

Then my friend invited me out for drinks and I had some of the complementary bread they give at restaurants. Bread was one of the things I swore off for 2022 so I kind of felt like I just lost momentum. This led to three-four days of binge eating cause of disappointment. I felt like I had ruined my progress (which I kind of had). During these couple days, I stopped going to the gym as well. Please help me or give me some advice. Don't know what to do.

​

Another thing is that when I start to see progress, I get a little "comfortable" and overindulge since I realise that it's "attainable".

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Net calorie intake?

Hi all- I’m hoping someone here can give me some clarity. I currently track my calories using Lifesum. Today I stumbled upon the statistics and it says my average net calorie intake for the month is 570 calories/day (they calculate calories eaten- calories burned) is this healthy? Should I be eating more/less? I’m very new to all of this so some info would be great. When I looked it up, some websites said a positive number means I’m eating too much, others said that a positive number is fine and overall I’m just kind of confused.

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Mid 30’s woman needing advice on how many calories/macros to eat

Hi everyone! I’m a 5’9 woman in my mid 30’s. I’m very active and I’m trying to lose some stubborn weight. I do 45 minutes of weights 4-5 days a week and add some intense cardio on the other days. I’ve been trying to get my 10,000 steps every day as well. According to fitbit I’m burning about 2400 calories a day. I’ve done 1500 calories and I’ve been able to lose 10lbs but then I seem to get stuck at the low 160lbs and nothing will budge. I know scale victories are not the only victories but my body composition also doesn’t seem to change.

I find that low carb, high protein is the only way of eating that helps me lose weight. I try to do at least 120 grams of protein a day but I’m not sure if that’s not high enough as I’ve read conflicting things.

I’m just wondering if I’m eating too little, I’ve done 1200 calories before but found that was way to low and felt exhausted and hungry.

Anyway if you’ve made it this far any advice would be appreciated, thanks!

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Those who have maintained weight loss for a long time, what is your advice?

Not sure what other reddit to post this on and not sure how many people will reply, but it's worth a shot.

The numbers on people regaining weight after dieting and weight loss are pretty grim. A huge percentage of people gain back everything they've lost, and some even gain MORE weight. While science has figured out how to get people to lose weight, it's still tricky to get that weight to stay off. This is an uncomfortable and disappointing fact, but it's still true. It's also why many competent nutritionists do not focus on weight at all when trying to improve health, and why gym memberships are predatory.

That being said, I would personally like to lose weight and keep it off long term. I'm sure that's the goal of just about everyone using this reddit. So to those who have lost weight and kept it off long term, what did you do to achieve this? For the sake of not having people who have kept weight off for a couple of months posting; I'm taking about people who have kept weight off for years. The longer the better. One year is the minimum.

I'm especially interested to hear from people who went through significant weight loss, since the more weight you lose the harder it is to keep it off.

Thank you in advance for your responses, and if you know someone who might be able to contribute please share this with them! I'm hoping that people can use this as a resource for keeping weight loss off long term.

submitted by /u/bwak420
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Dating When SMO

So, there are likely a few reasons that I haven’t dated anyone in a long, looooong time. But I’m internalizing bad reasons for being single right now, and I’m making myself sad.

The last relationship I was in was thirteen years ago. I was twenty, bad break up with someone I—in hindsight—realized I wasn’t really that into, and I was SMO back then too so I decided I wouldn’t date until I lost my weight. I must have used it as a crutch because I’ve stayed overweight since and never dated again. I wanted to focus on myself, too, though. I decided to go to college. I wanted to figure out who I was. It wasn’t until my last year of college that I had a serious unrequited love situation.

Then I got sick about a year after college and was pretty bed bound for about five years. There was no way I was dating anyone and I didn’t go anywhere. I was super, super sick. Wound up being autoimmune and I got diagnosed after five years of hell and am being treated so I’m doing better.

During the pandemic, and after almost dying from covid (as if I needed more), I started to realize that I REALLY want to be married. I want a partner. I’m craving that intimacy and companionship, but I don’t know how to get that now. I feel like you can’t get that sort of thing. That it happens when it happens. But I’m about to be thirty three. I’m still living with my parent. And my hair is thin from almost dying from covid and losing a lot of it. Though it should grow back. I pray.

I don’t know how to date and be this big. I hate my body. I am not attracted to me and know the pool of people being attracted to me is going to be low and maybe made up of people I’m not into. I’m really not in a great place in my life right now. I’m still trying to find my way into a new career after being ill. I’m trying to lose my weight. I’m not feeling good about myself at all. And I’m watching everyone even younger than me get married and start this fun looking life. And I’m craving sex so much. But I would never want anyone to see my body the way it looks. I know it’s going to be a challenge even when I lose my weight because I have over 160lbs to lose.

I’ve always let my weight dictate my life. I didn’t go away to college because I felt too fat to. Like why should I live on campus and have fun when I look like this? I didn’t let myself apply for super ambitious jobs and positions in film when I worked in that because I felt like I’d do it when I lost weight and looked more appealing. And now I haven’t dated at all in years. I don’t want to miss that train. I’m just feeling old and unacceptably fat and like a loser and really badly about myself.

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Help Needed with Caloric Intake Numbers

Hi there! I feel a little lost right now. I had lost 20 lbs of weight from Jan 2021-May 2021 doing CICO on a slight calorie deficit (don't remember the exact numbers) and walking 6000 steps a few times a week. Then I plateaued BIG time from May til now.

Right now, here are my stats:

35f/5'5/SW: 195/GW: 175. I move daily 7 days a week. Walk/run about 10,000 steps a day and strength train 3 times a week (edit: 45 minutes). I was eating at a calorie intake of 1800kcal but wasn't losing any weight (EDIT: Wasn't always consistent with 1800 kcal but made sure to go under my TDEE which was 2100). I'm wondering if I should go down to 1500kcal and if that would make a difference?

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515lbs - > 467lbs 6'2. .. Knee injury and an interesting turn of events. .. .

Hi all. like this group so much. I have lurked for years. Food has always been a coping mechanism for me and upon losing a job and partner and sustaining a knee injury I hit my highest weight ever last year (515). I began trying to make some changes in November but it was slow and had setbacks. I got down to 505 in December. The weekend before Christmas I started having some very painful GI issues do to too many NSAIDS(Advil) that caused me to lose my appetite completely and I was barely able to eat till just after New Years with some help from my physician to treat the issue. Apparently, not physically being able to eat led to the unexpected weight loss down to 487 and broke me of my strong desire for carbs and diet coke. Excited by the loss, I decided to double down with maintaining a low intake of food since I had apparently shrunk my appetite. Lots of water, proteins and dairy (yogurt for the stomach) as well as light carbs and veggies has allowed me to continue the and reach 467 as of today. And my knee pain that led to the NSAIDS issues is gone without meds to alleviate it. So, I guess I owe Advil some thanks. The forced two week portion control‏‏‎‏‏‎‏‏‎‏‏‎­was long effective long enough to break me of addiction to sugars and carbs, as well as kick start this journey that has been put off too long.

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I lost COVID weight gain and my back pain has reduced so much!!

My job is very sedentary and I am not super into weightlifting + pandemic weight gain => back pain

After shredding the 10 lbs, my BMI dropped to 20-21 range, and MY LOWER BACK PAIN IS ALMOST GONE!! For a while I thought the pain was caused by some other external factors, turned out that I don't even need the CT Scan and the expensive massage therapies - just lose the weight and the magic happens! I still don't know the scientific reason behind ( please inform me in the comment section if you do know why)

10 pounds seems like a really small number to lose especially in this community, but I just want to make this post to share my health improvement thanks to such a small amount of weight loss - sometimes small things do wonders! Please note that I am not promoting that the healthiest BMI is 20-21, the ideal weight really depends on individual builds - but thanks to this experience, I realized that when you are approaching your best weight, YOU WILL KNOW IT!

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Is a calorie deficit really all it takes to lose weight?

 Hello all! I’m 22 YO, 6 feet tall, and currently weigh 249.0 pounds. I’ve started going to the gym every other day, walking a lot, and I’m working towards my weight loss goal of getting to 200.0 pounds! Today, I ate at a restaurant (Raising Canes), and the calorie count of the three finger combo, according to the restaurant, is around 1020 without a drink (probably around 1400 total for me as I wanted a large Coke 😂). I feel full and content on this one meal, likely because of the large protein intake and so forth, which also puts me at a good caloric deficit. However, it seems too unrealistic to think that I can actually lose weight—and quite a bit of it—by only counting the calories in this meal for today, for example. I know that such factors as sodium, sugar, carbs, and so forth must play a vital role somewhere in the consideration. So, my question for curiosity’s sake it, if I ate one satisfying meal a day such as the one I have described here…is it really as single as weighing the calories in and calories out? Or, is it more nuanced? 

Thanks!

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Gained weight despite being in a calorie deficit

I'm 2 weeks into an 8 week cut, my starting weight was around 92.4kg. After week one, i weighed in at 90.4. After weighing myself today at the end of week 2, I'm back to 91.0. I've been eating at an 1800 calorie target

It's worth noting i strength train/weight train 4-5 days a week and I'm not trying to drop my weight extremely quickly as i want to maintain muscle size

My scales have some additional BMI measuring features (which I'm skeptical about but here's the data anyway)

	Weight (KG)	Body Fat %	Muscle %
Starting Week	92.8	30.4	36.8
End of First Week	90.4	29.7	37.2
End of Second Week	91.0	29.5	37.3

My initial thoughts are that it's good to see muscle increasing and body fat decreasing, however I'd like to steadily decrease my weight also.

Should i be worried? or maintain the ship?

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Been doing OMAD for ~3 months. 19M. Should I go for IF16:8?

So basically I've started eating one meal a day ~3 months ago. I feel absolutely fine right now, but I don't think I am eating enough calories.

For info, I Went from 255lbs to 224lbs in that time frame. I'm 5'11 and end goal 175lbs. So still got a long way to go.

I just eat whatever we have for dinner and that's it. I replaced my breakfast with coffee and unfortunately nicotine.

For dinner, I would estimate I am eating less than 1000 calories a day. And I do a lot of cardio every week (5KM run a day). Will this come back to haunt me in the future? If so, would changing my diet to an IF 16:8 cause weight gain, if I started eating more? There's mixed opinions on the internet IMO, just wanted to know whats best for me

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Question: to those who are 40 pounds or less overweight, how did losing weight change your life?

What I mean by changing your life is how did it affect you emotionally, cognitively, and physically? I am 30 pounds overweight but I was 15 pounds overweight at one time, and my cognitive performance was ridiculously better (better reasoning skills and more creative. I was also more willing to think). I was far less lazy. I also had far more energy and felt better. What about you? I would also prefer only those who are 40 pounds overweight or less so I am able to compare experiences and gather knowledge.

How do you think being moderately overweight weight affects cognitive performance?

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How does an ex-football player start losing weight?

I grew up in Tennessee eating absolute garbage my whole life, and was over 200lbs in middle school. Then was recruited for football where I proceeded to gain weight until I was 300lbs.

Now that that’s over i’m still working out regularly, and am a thrower on the track team, but those ingrained dietary habits from football are stuck in me.

I have no idea where to start, but I know that I want to get back down to 250lbs (306 currently). I know nothing about nutrition and am feeling lost. Any advice would be very helpful.

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Is there anyone here that can only lose weight by exercising?

When I was in my late teens, I exercised 6 days a week for 3 hours each day (I was an athlete) and I basically ate whatever I wanted. I was in amazing physical shape.

Now that I’m in my late twenties, I eat about the same as I did back then (mostly healthy but I get takeout once a week) but I am completely sedentary and I am very overweight. I am 8 months postpartum. If I were to start exercising again 6 days a week, would my body finally shed the weight? I try calorie counting but it’s not healthy for me mentally. When I focus on calories, and restrict them literally all I can think about is food. Every second of the day.

I guess my question is, has anyone had success NOT counting calories, and focusing on exercise instead?

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Can I start with cardio to achieve goal weight then transition to weights after?

I (26m) have always struggled with weight. Im 5’10”. I was 270lbs at my heaviest and adjusted my diet and over the course of about a year I got to 245lbs.

Gyms and fitness as a whole intimidate me, so I got my diet under control first. I am lucky enough I could afford home gym equipment (treadmill with incline, elliptical, weider pro full weight machine.) I know I should do weight training, but it’s so over my head…

Can I just do cardio first to get to my goal weight of 180 and then add the weight training in later to sort of sculpt my body? Is that bad?

Thanks I’m advance

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From 350lb-178lb 32M

Hello, loseit!

My journey has been long and arduous-- with many peaks and valleys-- but I've finally gone below my initial goal weight.

As far as the method to my weight loss, it was as simple as just eating at a calorie deficit. I didn't follow any particular diet nor limit any type of foods. I did focus on eating quite a lot of protein and limiting my calories during my workday so I could eat more in the evening when I was home.

Before my weight loss, I would be in so much pain after standing for my 8 hour shift that I could barely stand back up after getting home and sitting down. Now after work I will typically go for a run. I run an average of 20 miles a week now; my long run is up to 1 hour and 40 minutes. When I began this journey I couldn't run for even a full minute!

Despite all of these changes, though, I can't help but still feel like "the fat guy" I've always been. I essentially spent 90+ percent of my life morbidly obese, so perhaps it will just take some time to think of myself and see myself differently. In this side-by-side picture, the change is undeniable, yet when I look in the mirror or see my reflection in the glass of a storefront, I still see the person on the left.

I do have a lot of loose skin, I just tucked it in so it wouldn't be noticeable. I think the loose skin adds to the body dysmorphia that I experience since I still see it visually as fat. I hope at some point I can afford the skin removal surgery, but for now, I'll live with it.

My next goal is to add in weight lifting to build back some of the muscle I've lost during this time of weight loss.

If anyone has any questions or needs any motivation, feel free to DM me!

https://imgur.com/a/gaRF3dZ

submitted by /u/Epic_Win_Face
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One week in, I'm going to change my life.

Around a week ago, I first posted in this subreddit scared for my life. I went to the doctor for the first time in over a decade and got the wake up call of a lifetime. I weighed 384 lb. That was a tipping point for me, it was a scared straight moment.

That day, I made the vow to never return to another fast food restaurant for as long as I'm alive. I destroyed my body going to these places. The first week was really hard, adjusting to eating much much smaller portions and things that were by comparison leaps and bounds healthier than my previous diet.

Week 1 was adjusting to healthy choice frozen dinners. I ran out of those, they're a little pricey, but I have about a year's supply of Campbell's soup. I understand these aren't the healthiest things to eat, and I could be doing better. But right now I'm fighting and winning small battles. I hate cooking, everything I cook tastes like crap, and if it were the decision between cooking a meal myself or ordering out, I'll let you decide which one always won.

I've also taken up habitual walking. I walk every weekday for 1 hour. I'm moving, my breathing is labored and my heart rate is elevated. I'm going to try and fit walking in on my weekends, but my time schedule is pretty limited. But all of this has filled me with so much more confidence than I had before.

And finally, to keep myself in check, I have taken up vlogging everyday to keep myself accountable. I don't care if it gets zero views, it keeps me on a track of sameness, it reminds me that I have a commitment to myself, and someday I want to go back and rewatch these videos.

I never want to live in my life in fear of death because of my health. Never again.

submitted by /u/MMOronic
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