Need help - getting really unmotivated with not seeing results...

I decided to make a change in my life and start getting in shape and lose weight. Im just not happy when I look at myself in the mirror and in pictures. I miss how I used to look when I was younger. I’m 217lbs now and would like to get to 160lbs.

I started working out 5-6x a week, starting Dec 4th 2020. Basically ring fit adventure 3-4x per week 1hr/day and treadmill 2-3x per week 1hr/day along with push-ups, dips, etc.

Now, I have seen some physical changes to my body. Mainly the muscles like my biceps, chest, shoulders are regaining their form like when I used to go to the gym. My waist does feel a bit smaller I think. My thighs feel rock solid from all the squats I’ve been doing. I feel in much better shape, have much more endurance and feel lighter on my feet.

However, since I’ve started, I gained 2lbs in the first two weeks and pretty much plateau there. I’m getting really discouraged and frustrated. I mean, I’d be fine even if I just lost 1-3lbs at least, but to see that I’ve actually gained while putting in all this effort and time is just... upsetting.

The thing is, I’m trying to approach this weight loss to be something that I can sustain long term. Not interested in crash diets or keto etc. That’s why I haven’t been counting calories and going on extreme deficits. I have been cutting calories definitely as I seem to always have a little bit of hunger and I’ve cut back on portions quite a bit and cut out sugar, most carbs, soda, etc. I’m eating healthier foods. My life is kinda hectic with full time job, baby, house errands, etc. And I have been really stressed along with lack of proper sleep as I wake up several times per night, but I do try to get atleast 7hrs of sleep, but still wake up extremely tired and not rested.

Can the stress and lack of proper sleep be a factor in this? I’m pretty sure it is... but to the point of completely hindering any weight loss? I know most of you will probably say that I’m consuming too many calories but I really don’t think that’s the case.

I guess I just need to hear some positivity because this is really starting to get to me.

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11 days in... need guidance. TMI warning.

Hey all. First off, some of your posts are incredibly inspiring. Thank you and keep it up!

35M 5’10” SW 230 GW 185

Started a regiment of low carb (20-25g net carbs) with lots of different proteins, lots of veggies, target calories of about 1850. 30 min daily exercise, mostly walks so far. And 1 gallon (3.5L) of water daily. And most importantly 0 booze.

Weighed in on 1/10 at 220. So 10lbs down, maybe 3-4lbs of weight loss. Mostly water loss presumably.

My problem is I continue to have headaches and I am exceedingly thirsty. As we speak I’m already 3L of water today and my mouth is totally parched. Also... TMI warning... I continue to have diarrhea or really loose stools. Overall I am feeling better than I was 10 days ago... but kind of concerned at this point.

So question to the community is...can I expect this to be temporary or should I consider modifying the plan... and if so recommendations would be appreciated.

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An analogy I like for weight loss.

I like to think of weight loss as a bank.

A calorie is a dollar. Your daily paycheck is your TDEE.

When you are overweight you are in debt. You need to pay off that debt by eating less calories.

A side job (exercises) can help you earn money to pay it off faster.

Some items cost more, like Gucci or Supreme while some items like a thrift shop cost less. The designer clothes (high calorie food) will get you less for your money, but it does give you the satisfaction of owning something nice (eating delicious food). That being said, thrift store items (fruits and vegetables) can become good with some prep time.

You just need to decide what you’re willing to do. Are you willing to be in debt for longer for more delicious food? Are you willing to work more dude jobs so you can eat more? Are you willing to get rid of your designer clothes to get rid of the debt faster?

It’s all up to you, and you can choose how you want your journey to be.

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What are small changes that can help jumpstart weight loss?

I’m a 5’6, roughly 165 pound, female. I’m not obese but I am overweight. I want to feel confident in my body and this year I’ve been struck with motivation. I’m going to slowly incorporate a better diet into my life. Less snacking, more water, and meals that make me feel full. In the summer, I plan on being very active. Im not looking for a ton of weight loss. Just something as little as 5 pounds. I DO want something to show for my weight and body though. I used to be able to regularly lift around 160 on my legs. That was probably 2 years ago but I was PROUD. I had solid legs! Since then, Ive more recently seen the muscle fade away and my legs have gotten more fat (as expected) Anyway, I’m planning on being more healthy and active need some tips on small things that can help lead the way for weight loss.

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any inspiring "I did it once, fell off the wagon, then did it again" stories?

Hey, everyone!

Does anyone have an inspiring weight loss story of falling off the wagon after reaching (or almost reaching) their goal weight...

Then getting back up and losing a huge chunk of weight - again?

I'm currently having trouble picking myself up from the (metaphorical) floor after gaining almost half of the weight I lost in 2018 back this past year.

It just seems so much harder this time around...

Especially since I genuinely thought I was finally "done" with the yo-yoing cycle I've been in since I was 10.

Would appreciate your stories/mindset hacks/anything else you're willing to share!

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6. Getting back into it - gained weight, however making improvements with my mental health.

January 11th, 2021.

​

In my last post in November, I mentioned facing mental health issues due to some major life changes, and how it was taking a major toll on my body and overall mindset. I've been working hard on myself since then. Therapy and time have allowed me to start healing, slowly but surely. I'm not a 100% back yet, but back enough to give this weight loss thing another shot.

The driving force to get back into it is three-fold.

1. First - I gained more weight. I stepped on the scale this morning and I'm at a 149 lbs - 4 lbs higher than my starting weight and very close to my highest weight. I refuse to let the scale touch 150.
   
2. Second - I have noticed my physical health deteriorate significantly over the past few months. I've lost a lot of strength. Day to day things I could do around the house are now harder to do. Opening jars, carrying groceries from the car back to my place, etc. I've also noticed how little stamina I have. I get out of breath just walking for 15 minutes, and take a few minutes of sitting down for my heartrate to settle. All the weird aches and pains I had when I was over 150 lbs have all slowly started to come back.
3. Third - I don't fit in 90% of my clothes. I cannot zip up even a single winter jacket. I can squeeze into my jeans, and I sort of fit into clothes that were too big for me, that I kept in order to layer on top of my clothes for winter. Even my underwear and bras are impossible to be comfortable in.

It is what it is. There is no point beating myself up over it. I can bring it under control, and at the very least, stop gaining more weight. I don't plan on buying new clothes to fit into, not until I give this thing a real shot. It's not like I'm going anywhere, any way.

Here's the plan.

I'm going to establish two states: a baseline state, and an ideal state. The baseline state will be my default fall back plan, on difficult days when time is low, stress is high, mental health is not great, or hunger is high. This is when I want to take it easy on myself, without losing any progress that I may have made. Ideal state would be what I should be ideally doing everyday if I was in a great place mentally and 100% dedicated to losing weight. As long as I'm at one of these states or somewhere in between, I'm good.

For my current weight, my TDEE for no exercise is 1644 calories, light exercise is 1884 calories, and moderate exercise is 2123 calories.

Baseline state:

• Eat maintenance calories of 1644, and no exercise - for days when I just don't have the time.
  OR
• Eat maintenance calories of 1884 and exercise for about 60 minutes - for days when hunger is high, due to stress or hormones.

Ideal state:

• Eat 1500 calories or less, exercise for 60 minutes, and walk for 10000 steps.

For the next month or so, these are my limits on both ends. As long as I'm at baseline, ideal or somewhere in between, I'm good. Additional ongoing daily goals include getting enough sleep, drinking enough water, light stretching, and meditation.

Let's see if I'm able to stick to this. If I lose just 1 lb in the whole month, but I'm feeling significantly better physically, that to me would mean I'm successful. I'll dial up the difficulty level when I'm ready for it, which is not now.

​

If you want to follow my journey from the beginning, start here: 1. My Introduction

My previous post: 5. Update - life issues, mental health, starting over AGAIN

Stats:

• F, 29.
• Height: 5' 3"
• Current weight: 149 lbs
• Starting weight: 145 lbs
• Goal weight: 125 lbs
• Highest weight: 152 lbs
• Lowest weight: 121.5 lbs
• Dietary preference: Vegetarian

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From a BMI of 50.6 to 28.7 in 11 months, a fresh perspective on weight loss

"You should lose 160 pounds". Those were words I have been hearing every doctor's visit since I moved out of my mother's house 9 years ago. How hopeless that seemed, how difficult it would be, let's just not care. I mean what's the worst that could happen? I'm in my early 20s, I'm invincible, some people drink too much, some people smoke cigarettes, I eat and drink. And I don't even eat and drink that much, I just don't have the metabolism of a thin person.

Does that sound familiar to any of you? Because that was me the entirety of my adult life, up until a year ago when I started half trying, and it's only been about ten months since I started religiously logging in MFP.

Excess weight is a debt, not a monetary debt, but a calorie debt that should be paid back so that the "interest" doesn't keep accruing. The interest on this debt, is the long term detriment to our health that excess weight creates. It can be difficult to see that when you're young, but as time goes on, you want to be paying less in interest, just as you would on a car or home loan, in order to make progress on paying down the debt. The same is true with weight loss, I developed hypertension at 26, I was not pre-diabetic but my doctors were starting to get concerned that I could turn that way at some point in the near future. I developed weight related adult onset asthma, another form of interest on this debt.

But, after 20 years of gaining and maintaining a weight (once I turned 18) north of 300 for most of that time, I was able to pay back the vast majority of this debt that I once thought was hopeless, in less than a year through making small, sustained changes to my eating habits. Looking at it through this lens, it shines a new light on weight loss. Yes, it will take time to reach your goals, and 11 months is nothing to sneeze at. But when you look at it through the lens of 20 years of poor eating habits can be corrected in 11 months, less than 5% of the time it took to put on that weight and maintain, making "interest only payments", you can erase that debt, it can really show you what is possible and what you're capable of.

I give plenty of nitty gritty tips on this sub as to what's worked, feel free to check my post history, but sticking to calorie counting, getting a fitbit to measure your daily calorie expenditure, and targeting foods rich in protein and unsaturated fats really makes a huge difference. It will take time, and the first month will be very challenging, but fortune favors the bold and the consistent. If you were like me with this amount of weight to lose, after being this size for a long time, I know you may be feeling the hopelessness I once did. But you will find the motivation, and you will reach your goals. It's OK to have tried and failed before, losing weight is a skill like any other that takes time to develop. You won't be eating low calories forever, you are teaching your body to get to a weight at a calorie defecit, and then eat to maintain that healthy weight. Maintaining that healthy weight means you get to eat a bit more than the number of calories you eat when losing, but it also means you can't go back to your old habits. Good luck everyone, go out there and make that progress. I can't wait to see the look on my doctor's face when I show up at next year's appointment at goal weight, after she saw me weighing 326 in September 2019, and 248 in August 2020. "You should lose 160 lbs" - OK, I did. Now I will maintain this through what I've learned on my journey of self-discovery.

EDIT: To add, the hypertension diagnosis will be removed after my BP reads normal at my next appt, it was normal in August. Bloodwork all improved drastically, asthma is essentially gone. Weight related health issues tend to correct themselves given enough time and good lifestyle choices.

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