Quick vegan protein additions

Hi just wanted to share some discoveries this week that are really helping my weight loss journey.

As 5 4 woman, creating even a small calorie deficit doesn't leave a lot of calories to play with and I was feeling so hungry which was putting me in a seriously bad mood and ruining my evenings, but I really need to lose weight for health reasons.

I don't have great cooking facilities or a lot of time for cooking so had to come up with some easy ideas for adding extra protein to my meals.

With these additions, my experience this week has been totally different. I feel really satiated after my meals and struggling to finish them as they feel so filling. I'm actually eating less than last week but without any hunger pangs!

A few things that have really helped are

• adding half a cup (each) of peas, edamame and chickpeas to 1-2 meals each day. This is around 20g of protein for each meal! Edamame in particular are packed with protein.

I buy the peas and edamame frozen, cook a big bunch in the microwave to last a few days and then add to meals.

• buying jars of cooked beans to add to meals eg kidney beans, white beans, black beans. I like the type in glass jars as they are softer. I add half to a cup, either cold or heated with my meals in the microwave

• cooking a bunch of quinoa, then keeping the fridge for a few days and adding half a cup to meals

• adding chopped ready cooked smoked tofu to my meals (heated in microwave)

• adding a tablespoon of nutritional yeast to meals (around 4 g of protein), loads of B12 and also tastes delicious.

I did not expect to enjoy this food, I was just desperate, but I've actually found it to be actually quite tasty especially the peas and edamame which add bursts of sweetness.

I've been surprised at what works. I had some tomato and red pepper soup in a can and added a load of quinoa, peas, smoked tofu and nutritional yeast to it and heated it all up and it became a like a stew and was really tasty and packed with protein.

Also discovered a newly loved breakfast of half an avocado, cherry tomatoes, red onion, a load of steamed spinach (in microwave) and a cup of ready cooked white and black beans. It is so tasty. I would never have guessed.

What are other people's easy vegan protein hacks to add to meals that involve minimal cooking/prep?

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I went over my calorie intake due to a bad day and now i feel like all my progres was lost, what now?

I never educated myself much on the process of weight loss and i remained in a healthy deficit for two months. Today my cousin who was also my best friend committed suicide (thats why i put the NSFW tag just incase), and I felt like all my discipline left me.

I eat daily around 1200-1300 calories (i promise this is research, i am in a 400-500 calorie deficit and never try to go under that), and most importantly i try to eat healthy. I used to have days where i would eat a bit more, but it would only be by eating a few too many healthy snacks (like fruits). I try to cut out sugar as much as possible without going fully anti-sugar.

Well.. today i ate a whole jar of nutella. I ate multiple pancakes. I ate cake, cheese, and anything I could snack on. I ate a pack of frozen chicken wings knowing i feel full. I have a hard time processing the loss, and to drown out the guilt i have a bad habit of stuffing my mouth to keep my body occupied, but this time i really needed strong flavors, so i turned to sweets which i so much restricted for a long time.

Ultimately, i have no idea how much i ate, but i can estimate around 3500-4000 kcals, where my daily intake to maintain weight is around 1900 calories. I stopped counting after eating a banana with some dark bread and hard boilee eggs, which were an unusual but rather on the healthy side breakfast. Now it's not the end of the world im sure, but i feel like i won't be able to return to my diet. I feel like, as i mentioned before, the discipline of saying no to snacks and chosing healthy food has left me, and maybe it is just today because im mourning someone, but I felt the need to reach out to the internet because i cannot tell if my progress just slowed down by a week or if there is an unknown fact which states I didn't screw up anything, mathematically speaking. I know, i know. One day of binge eating won't stop months of weight loss progress. I wont gain back all the pounds i lost. But i just feel like such a failure, and after calming down and finally being back in my room, my first thought was to ask this silly question so i can imagine myself skinny and healthy without having lost hope, as this deficit really meant a lot to me. It is the first time i truly have locked in.

At this moment i feel like i will binge tomorrow all over again. I read to step back and see what i can learn from this binge, but i am not sure what i can learn here. Its like food is my only escape when i can't grasp a passing. Another person said to screw the diet today, but i am scared i will crave all the sugar i ate today again tomorrow, and that will ultimately screw up everything. I can't fast because i find myself back by the fridge grabbing whatever is eatable.

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starting my weight loss journey all over again

hiii so

i don’t know my current weight (too scared to step on the scale) but i would assume i’m between 75 and 80kgs. my goal weight is 60, ideally 55kg. last time i was in the 60s was like 5 years ago, i’ve been fat for a while now.

i was wondering if 30-45mins workouts at home (i have some dumbbells and elastics at home) + 10k steps minimum every day (or at least like 5-6 days a week) would help the weight loss? is the weight gonna come off fast? obviously assuming that i adjust my diet as well. more protein fibre and all that- not too sure about the tracking as i have bed and bul*mic tendencies but i’ll try to be mindful, maybe do OMAD or intermittent fasting as i used to do these things before

i mainly interested in knowing if the weight will come off fast :’’) which is mostly why i gave up every time in the past in my weightloss journey because i wasn’t seeing results fast enough yet (probably because i kept seeing people online with crazy transformations within a month and so and then i saw myself and sighed lol)

for reference, i am 1m69 tall for 75-80kg (closer to 80 probably). for americans, that’s 5’6 and a half (apparently) and between 165 and 175 (again, idk since i didn’t weight in months but i can assume)

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NSV: my doctor hugged me

I last saw my PCP in December 2024. I went in today for a check-up, 40 pounds lighter. She was so impressed and happy for me. She asked me how and I said “just like another doctor told me 40 years ago: CICO.” She wanted to see a photo of me from before I started my weight loss journey (I showed her my worst one). And when I was leaving she said how proud she was of me, and gave me a big hug (she’d never done that before).

I had really been looking forward to this appointment because she was the last person I know that hadn’t yet seen my weight loss. She really made my day.

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Advice on my motivation goals?

Hi everyone!

Woman in my late 20's starting my journey again after some success in the past. While I was able to truly kick binge eating during my weight loss in the past, I had a really suicidal past 2 years where I slowly gained steadily to where I maintain my current weight.

So my current life maintains a weight around 180-185, which is right around the border of when overweight becomes Obese and I want to change that.

But given my mental health issues before, where I stop caring because I don't feel like living any more, I'm thinking of including a lot of positive goals to help me on my journey, which is why I'm here to ask for advice. (I'm definitely in long term medical care for mental stuff and will keep it going, dw!)

So here it goes:

I'm starting at 183.5 lbs and while I've had success in the past with diet + exercise, I never quite made it to a healthy weighted. For my height, healthy weight would be <145lbs.

Because of this, I'm thinking of setting 5lbs and 10lbs goals to keep me moving but also hold me accountable all the way down to healthy weight.

173.5 -- buy digital piano (also gives me time to save up for my dream one)

163.5 -- domestic trip ($1k budget) also open up to dating again/make hinge account

153.5 -- book my dream tattoo artist

143.5 -- book my dream vacation (~$5k budget)

Every 5lbs, I plan to splurge on a new piece of clothing or splurge on something I want in the $100-200 range. That way my rewards stop being so food driven and I can have a healthier relationship with my body -- not looking for the 'later' body, but at myself right now.

How does this look? would you make any changes?

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My dad passed away at 51 from weight related issues

Over a year and a half ago, I started walking every couple of days. At first, it wasn't to lose weight, I just thought it could help me feel better because people always say walking makes them feel good. I slowly started watching more and more fitness and health/nutrition channels on youtube. The channel of Kiana Docherty is always the first one I remember watching and that woman really planted the seeds to my transformation.

My highest weight recorded was 265 pounds at 5'6 so my bmi was in the highest category of obesity. When I started walking I was 257 pounds. I lost about 10 more pounds before I saw a nutritionist (or dietitian? idk but here where I live, I know 100% she was a certified specialist).

I started tracking calories like crazy, trying to eat healthier food and I was able to move more and more. I started doing strength training 3 times a week and I walked a lot too. Last summer I was doing 8k-10k daily. I'm now down to about 170 pounds.

I live with my family. My dad, my step mom and my grandparents who live in an apartment right next to the house. They saw me "melt" away. I think it inspired them but now enough to truly make a difference.. I know my dad and my step mom were trying to eat healthier since the new years but I don't know how serious they were about it.. I always tried to give little tips since the new years but I don't know.

My dad was obese. He had a couple of health issues that were for sure related to his weight. He had diabetes and sleep apnea. He had other issues that were probably not related to his weight too but his death had to be weight related.. His heart gave up.

Obviously, I don't feel like it's my fault but I wish I had "woken up" sooner and lost the weight a couple of years earlier.. My dad would've had the time to lose enough weight to live longer if I had lost it earlier.

My grandma just got on Ozempic for her diabetes and her weight and she lost over 25 pounds in about 6 months I think.

My uncle keeps telling me I'm a big inspiration for his own weight loss right now. He had a car accident a couple months ago, he was drunk driving. He cut out alcohol completely and he's trying to lose weight at the same time. He already lost 20 pounds. He's 4 years younger than my father but his children are way younger than me. I really hope he gets to a healthy weight because I don't want his children to lose him at 50...

I loved my dad, he was very smart. I think everyone around him felt safe because he knew how to get shit done. I think we're all scared now.

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First Signs of Weight Loss?

Currently 94.1kg at 175cm

My scale fluctuates alot i weighed myself after showering (evening) got 94.6 and then 95.6kg. I know scale fluctuates but sometimes i get 98-99kg and I'm worried my current weight may not be what I'm at. Bare in mind I get 94.1kg when the scale is on the floor barefoot hungry and haven't eaten anything. My fat around my body also feels softer, so i'm confused, again I don't know if this is a good sign or not, but thank you. A week or so ago I got 94.9kg as my lowest for reference.

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