Count. Your. Darn. Calories. 🤦‍♀️

So here is a tale from a recovered but delusional "muh body defies laws of thermodynamics " "muh low thyroid" "I have the lowest metabolism in the UNIVERSE!" person. 🤡

I even posted here complaining about the mysteries of the workings of my body and its ability to hold on to fat while I'm basically STARVING.

The truth is, when someone would ask if I'm counting my calories I would say "Yes", and actually kinda believe it. translation - I'm guesstimating the calorie content in my food pretty well right? I mean it felt like I barely eat anything anyway... I mean I'm counting my main meals and I pretty much know the calorie content in my snacks...

How would weighing and counting every single thing that goes in my mouth make a huge difference when it feels like I'm literally starving myself? My biggest justification for not counting everything was "It won't be sustainable because I can't count calories forever so I have to learn to guesstimate some things". Actually, you CAN count forever, a small price to pay to stay at your desired weight.

After I truly started counting my calories religiously, guess what, I was losing EXACTLY the amount of weight calorie counters predicted at current deficit. Yep, I actually didn't have a freakishly rare metabolism dysfunction after all believe it or not.

So don't be lying to yourself. If you're not counting EVERY single thing that goes in your mouth, you're not counting (I mean generally, of course I don't mean like not counting a grape will ruin it or anything). Counting your "big" meals and not snacks doesn't count either BTW.

This is why everyone is giving you the side eye when you're saying you're counting calories and not losing weight. Some of us have been there.

I do want to put a disclaimer that some do have rare conditions that hold back weight loss, but these are exceedingly rare. Plateaus are a thing as well. And this all applies x 10 for shorties out there because we have such razor thin margins because our maintenance is low as it is, even one snack can make the difference between losing and not losing weight unfortunately.

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weight loss stalled when school started

My weight has yoyoed for most of my life. I'm 40 and throughout my twenties I would be bounce between 160 - 120. At 30 I went on a massive diet that got me down to 110 and kept it off for three years. Then I went back to school and started gaining weight. Then came the pandemic where I gained even more weight, and then I had a serious medical emergency which severely reduced my mobility. After I finished school, I went on a diet and ended up losing 30lbs in seven months just by cutting out all sugar and fried food. Then I started grad school and my weight loss stalled, even though I was eating the same thing (not the exact same thing, but an equivalent amount). Over the course of the last year, I've tried cutting down calories, but no matter how much I cut, I don't lose any weight. I'm not quite sure why I'm having so much trouble now. My first thought was it was stress, but if that's the case, I don't know how to combat it. Does anyone know what could be caused the weight loss to stop or what I could do to kick it off again?

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Do most of you only eat healthy food? My story of eating junk, losing weight and still not "losing it"

Just read someone talking about how they ate chips this one day after weeks of dieting and maybe that is why they gained weight. Seriously?

I started my journey at 68.5KG and am 65.5KG now. I eat shit. Literally. This one week I basically had popeyes, pizza, or some garbage i got delivered daily. In that week, i actually went down to 64.5 but have put it back on over next 2 months. Heck in the five weeks prior to that where i went down from 68.5 to 65.5 when i did gym and tried to do 1500 cals, i still ordered fast food twice a week and not a single home made meal. The key for me has really been counting cals - like if i have popeyes, i probs eat nothing else and i am below maintenace everyday with most days around that 1600 cals when my budget is 1950 . This past week i started gyming again (want to go to 62KG eventually) but i have also been eating garbage. Today i had 2 cookies, a smore and a pack of mini pringles... But as i count it is 1600 cal? So which is it - watch what u eat or how much?

For additional context, admittedly my weight loss journey def hasnt gone to plan. I am 174cm and male so the weight itself even at 68.5 isnt alot but i look fat with love handles... But even now i have thos.

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Why am I not losing weight? I tried literally everything and nothing works. :(

Male, 17, 175cm

SW/CW: 81kg

GW: 79-75 kg

Ever since I hit 175cm I got stuck at having 80-81-82 kg, and never changing from this.

For two whole years I've stayed at 81kg, even after making a lot of changes with my diet and overall physical activity, but this number didn't flinch at all. (it did reach 82 one time but only because of a kind of medication I was on)

After entering this new year I promised myself that I'll do everything in order to achieve at least a kg that starts with 7, no matter if it's 79, and the better if it would be 75 or even around it.

I went only by foot to school and back to my home (which is more than 10.000 steps), I tried a no sugar diet for some months, and I even did some cardio once every 2-3 days at home (because I'm physically unable to do it daily, even after trying for a longer time). Other than having whiter and better teeth, nothing about my weight changed. Still at 81 kg. (This was during school, which made whatever I did very limited)

School has been over for a month, so since the summer vacation started I made a new plan, where:

• I've been making and eating much healthier food than I did before because I have much more time in my hands
• I've been starting to seriously count my calories in order to achieve a deficit at 1300-1500kcal per day
• I've been keeping doing my daily 10.000+ steps
• I've been starting to sleep better because I heard that this will also help with weight loss.
• I've been drinking more water than I did before.

I don't want to do cardio or any other physical activity that has me to push myself because I easily faint even after the slightest bit of effort. (I did ask multiple doctors about this, and even after 3-4 years of doing so none had ever found out what I really have).

I guess I could get a gym membership and train there, but I have some problems with it:

• It's very expensive (somewhere around 30 euro, some even at 40+ euro)
• As I said earlier, I have that one problem with fainting.
• In this area there are a lot of toxic men that spread toxic masculinity everywhere and can easily destroy my determination to actually do something with my weight and my wellbeing overall. I'm a very sensitive person when it comes to these things and with my public image being picked on.

So, what should I do to at least achieve 79 kilos in a way that I can actually see the changes on my scale? Or something like 80.x in like two weeks or so? I want to feel motivated by actually seeing the progress. Doesn't matter how much, could even be 80.8 and I'd still feel proud and try to keep up the good work. But it never happens.

Am I doing something wrong? Am I too harsh with myself? Have I forgot something important? What is it?

Thank you!

EDIT: I forgot to mention that sometimes at a random moment of the day I feel extremely stressed and I have to eat something which now is either some sunflower seeds or some carrots. Might this be the reason why I keep the same weight?

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somehow went up 2kg, kinda sucks

CW: 266kg SW: 304kg (Early April)

hey all. i'm finally in hospital for weightloss after 2 years of searching and being bedridden.

it has it's ups and downs, obviously, but i'm listening to all instructions from the team around me and doing what they say.

we do a weighing every week, and somehow in the last weighing i went up 2kg. it shocked me because:

1. i'm on an 800 cal diet (taking a pill that decreases hunger)

2. there's a camera in my room, so there's proof i don't eat in secret or something

i'm obviously still going to continue in my journey but this sucks, makes me feel like my body is starting to reject my weight loss. i did make good progress so far and i need to make 250 till September. hopefully next weighing will be better.

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How important is food variety to you when dieting?

This is a discussion I've had a few times with friends and colleagues and I'm interested to see what the broader sentiment is.

My personal method for achieving healthy weight loss boils down to "create an appropriate calorie deficit, maintain a healthy macronutrient ratio, and ensure you get all the micronutrients you need". I'm pretty meticulous about tracking macros/micros so I get this right (more than I really need to be, but being detailed and strict about it is what works and motivates me). The problem is that I'm a) extraordinarily lazy and b) a terrible cook. So on a lot of days, rather than eating a variety of foods and picking and choosing meals based on what fits my macro requirements, I just make Huel shakes, which do exactly what I want and take pretty much no time to make.

This week, primarily just for the fun of it, I did that for every meal, and got literally all of my calories from Huel. (It's gone fine, and it's been a pleasing novelty to "precisely" hit my calorie/macro targets every day). I was chatting with my colleagues about it and one of them kind of couldn't believe that I was OK doing that, expressing that they'd get super depressed if they were only able to eat one thing, especially if that thing was Light-Brown Nutrient Sludge™. Now, I totally understand that position and accept that I'm an outlier in terms of food opinions, but I've always found that food variety doesn't really matter to me at all - even when not dieting, I'm a same-sandwich-every-lunchtime sort of guy. I'm just wondering about everyone else, and interested in what r/loseit's opinions are on the topic.

Are you the kind of person who can eat the same thing every day and be fine, or do you have to mix it up? If you need a lot of variety, do you find that that makes dieting more difficult to manage, or that you end up short of certain macros/micros, or that it's tougher to get your fiber in? Or if you're a same-sandwich-every-day kind of person, does that cause you any issues with diet/nutrition, or do you find that people comment on it a lot?

I don't have a hyper-specific question I'm looking to answer here, I'm just interested in hearing different approaches and philosophies on this and seeing what interesting stuff comes up in discussion. I'm definitely not trying to divide the sub into two bitterly warring factions, perhaps called Team Gruel and Team Cornucopia ^{but if that does happen I will lay down my life defending the gates of Castle Nutri-Goop}

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Am I doing too much right now?

I started my weight loss/fitness journey on May 1st, and have been trying to find a sustainable but effective exercis routine. Right now I have been doing 30 mins of VR exercises (mainly Supernatural and Thrill of the Fight) every day as cardio and strength training with dumbbells every other day. My main concern is that I don't want to disrupt muscle growth by not giving my body enough rest that it needs. (Ideally would like to recomp a little bit). Supernatural VR does make heavy use of squats, arm movements (punching and swinging), and lunges. Not sure if those would be considered body weight exercises that interfer with my muscle recovery. Also, my knees and shins have been feeling a little odd (and sore), but I am on a 39 day streak at the moment. Should I do a different form of cardio for some days, or try to do lower intensity stuff in VR on my off days?

Thank you in advance to who all respond!

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Summertime and Sunshine: The Perfect Time to Get More Vitamin D

It’s been long known that vitamin D plays a valuable role in health. From supporting our immune systems to promoting brain, bone and lung health, it’s very important to get enough of the “sunshine vitamin.”

Our bodies require vitamin D for many functions. For example, we need it in order to absorb calcium, iron and other essential nutrients. Vitamin D deficiency is a serious concern and unfortunately more common than many may realize. Vitamin D deficiency symptoms include fatigue, regular sickness or infection, bone or muscle pain, mood disorders or hair loss. If you are a deficient for a long time, it can lead to serious problems, such as autoimmune, cardiovascular and neurological conditions.

Since vitamin D is a fat soluble vitamin, it’s also possible to get too much of it. While this is rare, vitamin D toxicity is serious and can lead to high amounts of calcium in the blood. This is generally caused by large doses of vitamin D supplements. If you have any questions or concerns about vitamin D supplements, speak with your doctor to assess your needs and determine what is right for you.

It’s important that you’re finding ways to get this important vitamin in healthful doses. With summer just around the corner, now is the perfect time to soak up some sunshine and get vitamin D! Incorporate healthy vitamin D-rich foods and outdoor exercise into your Nutrisystem weight loss plan. Here are some tips that may help:

7 Signs You Need More Vitamin D

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Get your vitamin D naturally from foods.

As with any vitamins and nutrients, whenever possible, it’s ideal to get your intake naturally. According to The Academy of Nutrition and Dietetics, “Nutritional needs should be met primarily from foods and beverages — specifically nutrient-dense foods and beverages.”

There aren’t too many food sources that contain naturally occurring vitamin D. However, there are some healthy options that can easily be incorporated into your Nutrisystem weight loss plan. Salmon and other fatty fish are one of the best choices! You can also get it from certain types of cheeses, egg yolks and mushrooms that are grown under UV lights.

Many of the foods in America are fortified and can give a dose of this important vitamin. Fortified foods have the potential to provide most of your vitamin D intake. Common fortified foods include cereal, milk, plant-based drinks, orange juice, yogurt and cheese. Check the label to make sure you are buying a fortified version.

Seek the sunshine.

Vitamin D is the only nutrient the human body produces when exposed to sunlight. And now that summertime is rolling around, it’s a great time to start getting those daily doses of vitamin D by getting outside!

According to Medical News Today, “The skin produces more vitamin D when in the sun during the middle of the day, the time it is at its highest point in the sky. When spending prolonged time in the hot sun, wear sunscreen, and stay hydrated.” They also explain that your skin color and the amount of skin that you expose to the sunshine will influence how much and how quickly you make vitamin D.

Make sure that you’re using proper sun protection. Sunscreen is important to help reduce your risk of skin cancer, which is the most common cancer in the United States. Overexposure to sunshine can be problematic, so as with most things in life, balance is key.

According to experts at Yale Medicine, “Because skin cancer, particularly melanoma, can be such a devastating disease, it’s best to use sunblock when outdoors in strong sunlight for any prolonged length of time. Because this may limit the amount of vitamin D you get from sun exposure, make sure your diet includes sources of vitamin D from foods or supplements.” Again, always speak to your doctor before taking a new supplement.

Are You Getting Enough Vitamin D?

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Get out and get moving.

With the weather continuing to warm up, you can make getting outside a win/win by not only boosting your intake of vitamin D but also being on the move and torching calories. The key is to get outside and get moving.

Whether you want to go for a walk, hit the trails to hike, ride a bike or maybe go for a swim, people tend to really enjoy being outdoors—and may end up burning more calories as a result. There may be mental health benefits, as well. A study, published in Mental Health & Prevention, found that exercising outdoors reduces stress and improves overall wellbeing.

For so many reasons, green space is good for us! We spend so much time in front of screens and breathing in filtered air that simply being outside really does our bodies good. And it gives us lots of ways that we can keep our bodies active and moving!

One of the best ways to stay active all summer is by switching up your routine so that you don’t get bored. There are many different summertime exercises and activities that can keep those pounds coming off all season long. Check out some of our favorites here! >

Smart choices for your body.

At the end of the day, it boils down to making the best choices for your body. Spending some more time outside during the summer will give you just the vitamin D boost you need along with more opportunities to stay active. In the end, that’s a win for your health.

*Speak to your doctor if you have any questions about vitamin or vitamin D supplements, as well as before making any dietary changes. 

10 Foods High in Vitamin C

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The post Summertime and Sunshine: The Perfect Time to Get More Vitamin D appeared first on The Leaf.

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Weight loss/Exercise Accountability 36 M Get Compensated

Looking for someone to help me be consistent with my fitness journey. I've lost some weight but would like to lose those last 15 stubborn pounds through dieting and get stronger by lifting more regularly in the gym.

Hoping to find someone in a similar situation regardless of age or gender and we can motivate and inspire each other to new heights and reach our goals. Please be serious about doing this and willing to have daily check ins to share goals and progress in a way that's fun but respectful and motivating.

Will absolutely COMPENSATE weekly, whoever helps me continue to have success on this fitness journey with both gains in strength and more weight loss and remains committed, not disappearing after a couple of days.

This accountability method works better for me than a personal trainer which is why I'm happy to pay the right person.

Please DM me if you're up for the challenge!

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Am I losing my time?

I started a weight loss journey after bulking, my start weight was around 84kg with a body fat of 23% (likely).

I’m around 77.5kg my I still have this horrible chest fat that looks so ugly, also from the sides I can’t notice much difference compared to the last 2 months.

Pictures in order:

• Pre weight loss
• 1 month ago
• Today

https://imgur.com/a/tZWAg9U

To me i feel I’m losing more muscle even with a 0.5kg per week deficit, also I got some comments from friends noticing how I’m looking more skinny.

Also the lower belly is still there, I can still grab a good chunk of it, same for love handles and my chest …

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How does a person go one day without the food they crave?

I got a lot of things going on and use food to deal with it for a long time. Spending all my money on fast food or get a chocolate bar whenever I go out for a walk. This is a daily occurrence.

I don’t particularly enjoy the food I eat but it feels good and easier then having to worry about the calorie counting I would have to do at home. I want to stop this for weight loss and financial reasons but am finding it hard since my brain is just thinking about it constantly.

How did you deal with certain junk food cravings when you started your journey?

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Stubborn midsection weight despite loss in every other area?

Hi all, I've been working on weight loss for the last few months now, and since the beginning of April, I've lost almost 25 pounds, which is a big deal for me due to my health issues, and I'm pretty proud of myself for accomplishing this simply through diet and walking.

My health issues mostly stem from my spine, and they affect A LOT. I have neck issues where if I bend the wrong way (which are most ways) or do things like sneeze too hard, I end up with a stiff, sore neck that causes me to have a cough I can't control, which ends up hurting my throat, so I have to be gentle with my neck. I have bad lower back/lumbar issues where, if I bend/twist/put pressure on it/exert myself, etc., even sitting on certain surfaces, I end up with awful pain, leg cramps, and pelvic flare-ups that cause painful urination, stuff like that. So I have to be REALLY gentle with myself.

I've gone from 180 down to 157, by cutting out or going easy on a lot of different foods, trying to stay under 1500 calories a day, and walking. I walk a LOT. I can't run, but I sure can walk, and it's been wonderful to be able to see this progress. Problem is, my goal was to lose as much of my belly fat as I can, because it's clearly affecting my lower back, with what I'm carrying there, seeing as it's directly opposite from where my back pain is.

My question is: are there ways to target belly fat like this, or focus on that area, in ways that aren't going to hurt my back? Like maybe in bed core exercises or something like that? I can't do yoga stuff, and most PT exercises tend to set off my flare-ups almost immediately. Any help pointing me in the right direction would be super appreciated. Thanks!!

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I finally encountered my first plateau

So, to my frustration, I've finally hit that first plateau in my weight loss. My scale hasn't budged in 3 weeks, and I'm aware of my current plan/ habits. I start my day with a core power 150 calories in this guy), one, because I can't get myself to rise early enough for breakfast, and two, because I know I need more protein (plus I'm never hungry in the morning). They work, and I don't find myself hungry when lunch hour comes around. Lunchtime I usually have half the plate filled with fruit and some kind of cheese, be it a cheese stick or a handful of crackers and cheddar, and my main entree consists of a low carb sandwich. Think a keto tortilla with some kinda lunch meat, mayo, pickle or cucumber, no cheese because I'm a nutcase according to my family. Usually it runs me between 300-500 calories. I don't drink anything but water. Dinner tends to fluctuate but I keep it in the range of 550-650 calories. Like maybe a roast with some potatoes, a bowl of whole wheat spaghetti and some sauce, etc. I'm poor so I don't spend a lot on meat, but I keep my calorie count between 1650-1750, and couple it with regular exercise. Usually only 25-30 minutes a day, or if I get carried away (Sunday night, yikes, 45 minutes and lemme tell ya I was SORE the next day) So with everything, I'm a little chuffed that I plateaued so quickly. I'm 18 pounds down, but it's been like this for weeks! I should also add that I struggle with PCOS but I am on birth control for it, so it shouldn't (theoretically) be the issue. I guess, details aside- what did you end up doing to get over a plateau? My plan has been to just keep at it, and hope for the best. I figured, eventually my body will get back with the program, right? But, I'm no expert. I'd appreciate any thoughts on the matter!

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Probably a silly question but what is considered not enough walking to lose weight?

I have started my weight loss journey about a month and a half ago, I had an extreme sudden gain due to hypothyroidism, and am now on medication to help the medical side of my weight issue. I have consistently every single day been walking approx. 2 miles, squats, crunches, planks, and doing a few sets of the infinity hoop, I got weighed at my doctor on June 5 and June 19 and there was a 5.2 pound loss. I felt amazing about this, but was recently told that when people lose weight they drop a few pounds fast and then it's hard? He told me that 2 miles a day was absolutely not enough a day to make a difference? I am just building my endurance right now, but should I be doing way more at this point? I'm so new to this, I honestly am not educated on fitness much at all.

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Mini revelation about keeping a diet and lifestyle change

We know that CICO is the de facto method of weight loss and gain, whichever way we wrap our heads around that and the actions we take to achieve it. I realized something that made me think about this differently and I think it will help me stay grounded when I start slipping and I hope this can help some of you as well.

I had some downtime at work yesterday and I hadn’t logged my calories for the previous 5 or so days - partly laziness, partly because I had a few days of big slip ups and I felt guilty and scared to actually see the numbers.

So I started working backwards trying to recall what I ate last week and after 2 or 3 days I couldn’t remember very well. That had me thinking, why do I keep giving into my urges for sweets and junk if I can’t even remember it days later? There is no lasting positive effect to be had from eating like that. You will feel gross afterwards and put yourself in a calorie surplus and gain weight (although I know a day or two over the limit is marginal - but habits add up).

Eating clean and within your parameters does have a lasting effect - weight comes off, you feel strong, energetic, confident, and you are building lifelong healthy habits.

So I’m trying to move forward with this in my mind: my brain is not going to remember what I ate 3 days ago but my body sure will, so I might as well only feed it in ways that will keep me moving towards my goals. Focus on winning the day and no need to look further than that.

I know this has been said over and over in many different ways: take it one day at a time; healthy eating makes you feel so much better; sugar addiction persists every time you eat it; and so on. But something about having to rack my brain to remember the junk I put in my body made all these things really start to click like: huh, what did I even do that for?

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My figure has improved drastically over the year. Hoping to keep going with it.

So, the last year has been crazy. I (19Ftm) started at 215, went down to 175, then leveled out at about 185. However, I look way different than I used to.

When I lived with my parents, I was usually fed high calorie foods, and would get harassed when I didn't eat. (I had an ED for a while, and I guess they were worried about me not eating.)

But bottom line, I had a lot of fat on me. My clothes would fit weird and my stomach would always pudge in ways I hated.

After I moved out, I started working my ass off and got a gym membership, and actually started eating food I liked. (I'm not a fan of cheese or high carbs. I prefer the taste and feel of eating healthy food. Less processed/whole foods) For a while, my weight dropped off drastically, but I started a job that was significantly more physical and started gaining weight. For a while, I was worried, but realized even as I was gaining weight again, my clothes were still bigger on me and I was still slimming down and getting a decent figure.

Now, I'm at a space where I'm still overweight, but I'm much farther than I used to be in terms of health. I feel healthier and being physically active isn't an issue for me. I do plan to start rock climbing once I get my next raise, which I'm ecstatic about. I love rock climbing.

One thing that is unfortunate is that I can't wear dresses anymore. My upper-body has progressed a lot, and I have broad shoulders. So basically, I'm curvy up until my shoulders, then have massive man arms. It's pretty funny, but I don't mind since I prefer to look masculine. (Just like to feel pretty sometimes).

Overall, I'd still like to progress in terms of weight loss. I'd like to lose some of the stubborn fat around my tummy. It's not nearly as bad as it used to be, and doesn't turn into rolls anymore, but if I wear low rise pants, it's noticable. Right now, I'm happy with my figure and overall physical health, but plan to keep exercising and eating less processed foods. I've dropped sodas for the most part (used to drink a coke nearly every day. It was BAD). Now I drink about 4-5 bottles of water a day.

I know 185 is still a lot of weight, and not considered healthy (I'm 5'6"), but most of my body weight is muscle now. I regularly lift/move between 1,000 and 3,000 pounds of cans a night. (4 nights a week) On top of staying on my feet/walking roughly 9 hours a night when I work. I'm still seeing changes and hope to see residual fat start to edge off my body as I progress through this year. I'm going to head to the gym and check my fat percentage (they have one of the body mass scanners) tomorrow, and probably update with that information.

I don't want to go hardcore with dieting, but if anyone knows any cheap whole foods I can get into, lmk. A salad alone is almost $5 nowadays, and meat is also expensive. (I'm a broke college student) I've been eating a lot of eggs and tuna though. (Love tuna). Or if anyone has any decent cheap recipes that I could eat on, then that would be appreciated too. I know a good part about getting healthier is staying healthier.

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Am I just moving pounds around?

42, M, 5’6” 267 pounds. 2,000 calories/day (could be closer to 1700 some days, 2100 others).

Since Sept I’ve been really working on losing weight - about 35 pounds. In April, I started working out in earnest (30 mins cardio 1/2x a week and lifting weights 2x/week (45 mins with a 15 min cardio warmup). Since then, I haven’t noticed a drop in the scale as such. It just kinda floats around the same number. My question: am I gaining muscle and losing fat in similar proportions? Basically is my muscle gain canceling my “weight loss” on the scale?

I feel more fit and I think I look good, but I want to lose about 70 more pounds and be scale doesn’t budge.

Thanks for your time! Insights and advice are appreciated!

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Will the hair grow back after eating normally (at maintenance or surplus)?

I [26M, 5'9"] lost A LOT of hair while dieting, and I'm scared that it's not coming back. Basically, I lost a little over 20 lbs. in 3.5 months over the fall (from 179 lbs. to 158 lbs.), gained about 11 lbs. over the winter (in large part due to holiday gorging), and then lost 9 lbs. again over the next 3 months. For reference, I was eating 1700-1900 calories per day, not counting cardio, then went on a binge week once during the fall weight loss period and once during the spring weight loss period. I noticed increased hair shedding (nothing shocking like hair falling out in clumps or onto the pillow - just more hair ending up in the shower/sink and on the floor than usual), particularly during the fall weight loss period, and I continued to lose hair when resuming the diet in the spring. My hair is noticeably thinner to both family and the hairdresser (not just me), and I think I lost probably a third (maybe even half) of my hair volume. I've been eating in a small surplus (for bulking/muscle gain) for about a month now (starting from 161 lbs.), and I can't tell if anything has improved or if I've ruined my hair permanently and put myself on the road to baldness. I'm starting to regret having dieted in the first place, and I'm wondering if I need to gain all the weight back in order to get my hair back (and if so, I'd rather gain the weight back), or if there's a way to save both, or if I'm just screwed at this point.

(Also, if it makes a difference to recommendations/interpretation here, I have very low natural testosterone levels and have been on prescription testosterone for several years now, and over the past year my blood testosterone levels had mysteriously spiked to double the male average despite injecting the same dose. After talking to my doctor, I've cut down the dose substantially in the last couple of months, but I don't know how long it takes to see any hair-related changes).

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Comments on my weight loss make me uncomfortable - how do you deal with them?

Hi everyone! Here is a 26F who managed to lose 11 KGS in the past months A bit of context: my whole life, I had always been overweight and had at times suffered from binge eating. I had a rather disordered eating structure (?) and had been dealing with some digestive issues for most of my life.

To Long to Read: I (happily) lost weight and hate people commenting on it.

In January I decided to go and see a nutritionist, who provided me with a calorie deficit custom plan - whose main aim was trying to ease my digestive issues and see if a structured eating plan could help. Combined with increased physical activity, I soon started to also lose some weight. 6 months down the lane, I have seen a general improvement in my health, I feel and see myself better and I have a much healthier approach to food. I personally think that my main achievement has been managing to learn how to eat nutritious, balanced meals, yet all people seem to comment is that I have lost weight and "look soooooo much better!". Now, I am not naive: I am also happy about the weight loss and I know other people have no way of knowing was goes on in my brain in terms of achievements and goals hahah But these comments are making me SUPER uncomfortable especially because 90% of the time they come from co-workers, with whom I had never shared anything neither about my weight nor about my 'health journey'. You can see them staring at you, scanning your body and going "Omg! You lost soooooo much weight! You look soo much better!" or " Did you lose weight?! You really look fit! Are you following any diets?". I understand people are always going to judge other people's bodies (even unconsciously) and that the lost weight is the really tangible measure they have visually (since I don't share anything about my health status in general). What I don't understand and what makes me the most uncomfortable is how easily people are ready to comment on other people's bodies without knowing what one is going through. I can only imagine what it would feel like to hear such things, had I lost weight beyond my control (stress, diseases, etc..). To me, it feels like they are implying that my previous body was not okay according to their standards and now that I lost the weight I look SOOOO much better. It's probably the emphasis most people put in the compliment that pisses me off the most hahah I was fine with how my body looked before and never know how to react to these comments. On the one hand, I cannot deny the obvious- I clearly have lost some weight - but I can't and won't thank people for the "you look so much better" part. I really can't.

What do you think? Has it ever occured to you? Before losing weight, I would have never guessed that I would react like this to such comments.

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How Would You Handle This?

My mother-in-law is a matriarch of the old school. She is a wonderfully welcoming, kind and generous woman who has helped my husband and me out immeasurably over the years. I love and respect this woman a lot, and she and my husband remain very close.

Unfortunately for where I'm standing now, one of the ways she has been helping us out has been by providing us with food, and I'm sure you can see where this is going.

Times are tough for us as they are for everyone, though my in-laws are well off enough not to be feeling it. Telling my mother-in-law to stop cooking for us would not only be seen as rude on our part, but impose an added financial burden, especially given that my CFS/ME is severe enough to mean I cannot work, leaving my husband as the sole wage earner. Yet, the fact undeniably remains that my having this little control over what goes into what we eat is not a tenable position for sustainable weight loss.

All things being equal, I personally would be inclined to stop accepting her help. That said, this isn't solely my decision. I do not pay the bills in this household and I'm not in a position to simply pay for our groceries myself - the price of which have already jumped to accommodate my new eating habits. I'm not sure I even reasonably can expect my husband (who is not trying to lose weight too and has no need for houmous and celery) to shoulder more.

What would you do in this situation?

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Can an physically demanding job help with weight loss?

So I'm AFAB, 23, 5'5", and 168 lbs. I got hired at a FedEx and work part-time in the unloading area. Where you're doing heavy lifting for 5 to 6 hours a day, 5 days a week, in at least 80 degree heat with no breaks (aside from going to the bathroom, refilling my water bottle, and cool down breaks if you need it and are experiencing heat illness). And these boxes can be VERY heavy, like over 100 lbs. The ones I can pick up by myself are around 50 lbs at the most, anything over that I would need to do a team lift with.

Aside from the heat it's a good job and I feel like it's good exercise but I don't know if it's enough to lose weight. My current intake is 1300 calories. Sometimes 1500 at the most. But I don't know if I should raise it due to this job. But I'm basically wondering if this is enough to lose weight while im a calorie deficit? I can't do other types of exercise like cardio because it messes with my tachycardia issues (that doctors are thinking is POTS). Even though this job is intense, it doesn't affect me as bad as jogging around the block and walking up and down the stairs does.

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Going to try meal replacement during a big transition in my life

Hi first post here! This post is sorta a mix of an advice post and a journey post I guess. I'll try to keep it short as possible!

I'm 22/F/5'2/~300lb and I'm finally moving out of state from my abusive family and going no contact, and I'm so excited (and a bit scared) for this new chapter. A big goal I have in my new city is to become healthy and fit, it's a slow process but I'm so ready. I've struggled with binge eating for so long to cope with my abusive environment. Losing weight has always been so difficult as I could never do it healthy, it was always extreme restriction or excessive binging. In October-November, I had to go cold turkey on my psychiatric medication because I lost my Medicaid which was hidden to me by my mother, which triggered a huge binge episode. As I was getting over this episode, an abusive family member moved back into my house which led to me losing access to most of the house and being confined to me room most of the days as well as developing a "trauma touch" problem with everything in the house especially food. During this time, I basically just relied on door dash or snacks from stores by my job to eat, sometimes spiraling into binge eating. To this day, 6 months later, I'm still getting over these food habits as well as my trauma touch issue (which hopefully subsides when I move out). A family member got a bag of Ka'chava from food donations, and I've been trying it here and there. It's honestly keeping me full and satisfied for half a day. I'm heavily considering using meal replacements to deal with this big transition in my life while I learn to be healthy again and get used to the grind of sustaining a well balanced diet. I don't plan on being on meal replacement long term, just something to make the transition smoother and easier to maintain while I settle down.

Short term goals are to stay consistent on a HEALTHY calorie intake, learn how to make healthy food more desirable for me on an affordable budget, learn to "trust' foods again, cut out most junk food, go vegetarian (not entirely related to weight loss but it would help), and lose some weight.

Long terms goals are to feel better about myself, love food in a healthy way, go to the gym regularly, get in decent shape, and most of all, just heal.

I've always wanted to be healthier, for my confidence, for my health, for aesthetics, for my mental wellbeing, to not feel guilty after every meal, to be able to go shopping, to look in the mirror to be happy, to ease my chronic illness symptoms, to be the pretty girl my mom told me I'd never be able to be.

Now to the advice part lmao. Does anyone have any good replacements to Ka'chava? This is all I've tried but it's a bit pricey, I'm looking at getting Huel but I'd love to hear suggestions. Also, if anyone has great healthy recipes or hacks for people not skilled in cooking that helped them eat better, I'd love to know! If anyone has experience or advice with meal replacement, please tell me your story!

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Readjusting calories for exercise

Hi! Me again; it's been two months since my last post and I've lost 16 pounds so far. Due to certain life events, I did not start my fitness plan as I had hoped, so for now only dietary changes. I have revised my 8-week fitness plan into a more gradual 12-week one, and plan to start again tomorrow.

My confusion is here, adjusting my calories due to increased exercise. Right now I use a combination of the top four calorie calculators to determine my maintenance and deficit. (I put my info into all four and then average it out) So right now, at 5'5", 236lbs, and sedentary, my maintenance calories are 2150, and my deficit is 1650. But starting tomorrow, at 236 and with my increased exercise, my maintenance would be 2600 and my deficit would be 2100. Which is almost my current maintenance. Plus, as my exercise plan progresses I will be doing more and more exercise, and even if I adjust for (~1lb a week) weight loss, my deficit will actually be above my current maintenance after some time. (12 weeks is when it would go over 2150 to 2350.)

My question is, if I increase my activity level consistently, should I adjust my calories straight away? Should I gradually increase my calories? Do I need to give my body time to adjust to the new exercise and do something else? It seems so extreme to start exercising and then eat so much more straight away, when wont my fitness change gradually? I don't know and I can't find much research online so I figured I'd post here for opinions.

I'm willing to share my fitness plan outline and my calculations on calories if that helps.

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I wanted to share a big loss (big for me at least) and hope for reaching my goals.

I have struggled with my weight since I was a teen, and I spent much of my teens and 20s obese and believing that was just who I was. That, combined with the depression that comes with being overweight, meant I didn't try and improve and just accepted I was going to always be this way.

At my height, I was hovering around 110kg (highest 111kg). I have been trying to lose weight for years and only managed to lose significant weight once when I was unemployed and had little money for food and used exercise as a stress release. This was unsustainable because I needed a job and couldn't maintain that diet and exercise whilst working.

I regained all the weight, but at the start of 2023, I decided to finally fix things, and I spent last year learning good exercise habits and learning some basic recipes. My weight didn't decrease that much, and I ended the year at 105.3kg. At the start of this year, I decided that this year I would be below 100kg by the end of the year and wouldn't rebound above it. I.e. I would get below 100kg, and once under, it would not go back above it for the rest of the year.

I weigh myself at the end of each month. My end of May weight was 103.5kg, and my June weight (I did it a little early) was 100.8kg. I basically lost as much weight in June as I did in the preceeding 5 months.

If I keep this up, I will be below 100kg in my July weigh-in and then can spend the rest of the year making as much progress under 100kg as possible.

If it helps anyone, the change that I think did it was replacing sugary soft drinks with black tea without sugar. I have been trying to make this change for years, but in May, I decided to put in the effort and finally make the replacement.

The next step is to try and cut down on sweet treats, which I still snack on, but I am slowly replacing with fruit (still sweet but also has nutrition).

I know my weight loss is not as big as I'm sure some people have managed, and the bar I set for myself is low, but it is progress for me.

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One year of losing it: Down 75 pounds and healthy

This week was the 1-year anniversary of beginning my weight-loss journey. I’ve lost 75 pounds, going from 240 to 165, and I’ve been at the top end of my maintenance range since April.

https://imgur.com/a/IsatfUy

Although I’m still learning how to eat sustainably and fluctuating up and down a little, I’ve been holding fairly steady near 165 for 2 months.

I’ve evolved my approach over time but it’s built upon CICO (r/CICO), a Mediterranean-style whole-foods diet, and exercise (cardio and strength).

My blood pressure dropped out of pre-hypertension, my cholesterol improved into healthy levels, I’m off my prescription medications, and I’m in better shape than I’ve been in my entire life. I’m sleeping better, not snoring constantly, and waking up much more easily. My knees used to hurt all the time, and now that’s entirely gone.

Originally, I just estimated calories and aimed for 1500-1800 per day. I initially skipped breakfast and had a couple of afternoon snacks (Greek yogurt, cottage cheese). Since then, I’ve re-introduced breakfast and cut out non-mealtime snacks entirely.

After a few months, I introduced cardio (walking) and strength training (r/bodyweightfitness minimal routine). I’m now walking 3x/day, about a mile after each meal. And I use the 8x3 app for strength training at home, which is easy and convenient. My only two pieces of equipment are a doorway pull-up bar and a Nordstick.

As I lost more weight, I started using an app and a scale to track more precisely, targeting 1500/day for a 1000-calorie deficit. I consistently lost 2 lbs/wk throughout my journey as I re-adjusted both exercise and my calorie targets to maintain my rate of weight loss.

I also focused much more on increasing my protein and fiber intake, as well as eating high-volume foods (r/volumeeating), vs just hitting a calorie target however I could. I don’t use like to use “tricks” though, so no protein powder/shakes, no konjac noodles, etc. I eat primarily whole foods that can be found at any grocery store.

All along, I’ve saved some calories for some of my favorites, beer and chocolate. I made room for beer once or twice a week, and a little chocolate almost every day.

I also kept eating at restaurants / getting takeout throughout. A focus on ordering a salad/veggie to start, eating half-portions of everything, primarily getting lean protein + veggies without fatty sauces/cheeses or deep-frying, only allowing 1/4 of my meal to be starchy carbs, and skipping the bread & caloric drinks has worked very well.

In the past few months, I’ve been reading a lot about sugar and ultra-processed food. I’m now trying to cut out both UPF (r/ultraprocessedfood) and overly sweet foods (added sugar and all sweeteners). I’ve definitely seen the impact of sugar & sweeteners on my own ability to control my eating, and I’m much happier that I have less of it in my life.

What’s next? I’m aiming to lose just a bit more so I’m safely within my maintenance range (160-165), re-comp to build muscle over the next couple of years, and keep improving how I eat in a healthy, sustainable way. Maybe then I’ll decide to do some lean bulks and cuts as I continue my fitness journey, but that chapter has yet to be written.

Thanks for reading this far!

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How does this plan sound?

new to dieting/ weight loss For context, M 24 c 193 | have been riding my peloton twice a day for now two weeks and adding in 4 core classes per week I am eating 1000 calories a day and about 70-80g protein. My job involves lots of walking as well. Is this a sustainable plan to lose weight? Goal is 170. The past 15 days of this havent been as bad as i imagined.

I am not excluding any food groups but trying to maximize protein and minimize carbs only due to them being high in cal count. Also, i only eat from noon-8 every day if that matters. I am very new to this whole thing so please try to ttmli5

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Proof that consistent weight loss is not consistent

I wish I tracked my data diligently when I started at 326 pounds but oh well.

I’ve now got 8 weeks worth of calories and body weight tracking in cronometer. It’s pretty interesting to say the least.

Just some points:

• My regular caloric goal is about ~1750 calories
• Cronometer reads my whoop activity calories burnt and adds that onto my daily goal. I always try to eat more in days with exercise but I don’t usually try to meet that goal because who knows how accurate it really is
• I’ve been cycling a lot. Some days my whoop says I burned thousands of calories
• I had some really really bad days at around 5k calories
• I must be very impatient because I feel like my progress has been so slow but the data proves me wrong

Key takeaways:

• 5k calories in a day didn’t destroy my diet
• weight loss is not linear, I seem to have a 5lb range where I’m bouncing up and down. Day to day, it drives me insane and I really get into my own head. This graph has really helped me worry less and keep me on a good path. Especially after having a really bad day of overeating
• over 8 weeks I’ve averaged 2969 burned and 2355 consumed. That is a 614 average daily deficit over 56 days for a total of 34,384 calories. With 3500 calories per pound, that’s 9.8 pounds. In reality I’ve gone from 254 to 240. So, I’ve lost more than I should have. Perhaps my BMR is being underestimated? Something for me to think about.

I really made this post to just share information and my experience I guess. I just figured out how to work the graphs in the app and thought it was kind of interesting!

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How do you exercise if you’re constantly busy?

Hey, I’ve posted here before but I thought I’d ask another question. I work 5 days a week and usually only get 2 days off MAYBE 3 if I’m lucky. I work the whole day 1-10, so I can’t exercise after work because I’m exhausted and on the days that I’m off I don’t feel like exercising because I just worked the whole week. I could really use some advice. I’ve been doing great on my weight loss tho. I’ve lost 70 pounds in 3 months so far. Basically just doing a 1500 calorie diet. But I want to add exercise to it as well but I just don’t know how to incorporate it.

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Weight loss delusions

I’ve been trying to lose weight for YEARSSS, but of recent I’ve been fully committed. I’ve been eating in a calorie deficit, working out etc, and I’m starting to see the difference in how my clothes fit. My hips have gotten smaller since I’ve started, my waist etc.

But the more I lose, the more delusional I become. I’m thinking “oh maybe the washer made my clothes stretch and that’s why it’s so big now.” Like the lamest excuses possible just to hide the fact that I’m losing weight. I think I’m doing this because it feels unbelievable that I’m starting to see difference. I have to constantly pull my pants up to keep it from falling and I’d be like “it’s nothing, the material just stretches with time.”

Does anyone else go through this? How to deal with the delusions of weight loss?

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Should I stop dieting??

Hi Everyone,

I'm wondering if I should take a diet break and try again in a few months.

I'm 5'11"m and weigh 190lb with a goal weight of 180lb. I strength train 3-4 days a week but that's about it for exercise. My weight loss has stalled for the last 3 weeks and I'm down to 1500 calories a day. All my meals are proportioned so I'm confident I'm not undercounting calories. I hit around 160g of protein per day which works out to be most of my calories. No processed foods other than protein powder. Unfortunately, I'm on antipsychotics which make it very difficult to lose weight. I've been feeling exhausted and have a lot of brain fog lately. Additionally, my workouts have really started to suffer, I can do maybe 3 solid sets and it's downhill from there.

Should I continue down this path or reverse diet for a few months and then try again?? I'd prefer not to lose a bunch of muscle mass.

Thanks!

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I don't understand where my drive went

About three years ago, I weighed 220 working in finance. When I changed jobs into manufacturing, something clicked and within 7 months, I was down to 170 running 3x/week, eating well, and hitting the gym at least 2x/week. I felt better than I ever have, and it gave me confidence I had never experienced. Not just from losing the weight, but knowing I did that myself. I worked hard and this is one of those things that no one else can ever look at and try to take credit for. However, last year I started at an office job barely hitting 3k steps during my work hours, and I gained every pound back. To say that was a punch to the gut is both comical and an understatement.

The thing that I can't understand is why I can't get it back. Many outside factors are the same as they were when I was more active, except now my job is just a lot more sedentary. My location isnt near any parks, and my 2 15's I have to stay on the premises. On my 30, I can leave, but I have the car 2/week (shared vehicle) and still the closest area to walk is 10 mins away. I just feel stuck. I hate even typing this because it just feels like excuse, but I feel like I had finally found myself just to lose it again.

I guess I just am hoping there are other folks out there with similar stories. I am pushing 30, and this just isn't what I wanted for myself. I keep waiting for it to click inside, but it hasnt. How do you push through? How can I get back to that point mentally where I can say, yeah this sucks bad to move but its best for me. Weight loss aside, I was so much happier then. I miss who I was.

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Period and alcohol retains water

Hey just a reminder that periods and drinking alcohol makes you retain tons of water. Last week I was on my period, drank alcohol two days (hung out with my brother and went to a wedding). My weight SHOT up. Like 5lbs (which with me losing 1lb/1.5lb a week that was weeks of weight loss 'ruined').

In the past seeing that gain would of made me quit. Binge for weeks before I decided to start trying again. This time I trusted the process. I told myself it was OK. That I am eating right and exercising so I can live a little. That if I wasn't on this path imagine what my weight would of been without losing some before the wedding. I am seeing this round of weight loss like a science experiment and lessons not failures.

This week I can see I am litterally PEEING the weight off (because it wasn't fat gain, it was water retention). Each morning I am 1lb to 1.5 less then the morning before. I'm only one lb away from where I was before my period.

Trust the process! Keep going even if you see a spike in your weight! We got this!

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Lost 25kg last year but stopped short of my GW. Maintained for a year and have just started again. Time to get this done! + wow my face has really changed

Hey, I read this subreddit almost daily on my journey last year but never posted so I thought it was time I contribute.

I started my journey at 93kg last January and went on to lose 25kg to reach 68kg by August. I mainly did OMAD but wasn’t overly strict with it. I also followed CICO and ate what I wanted. I had a couple cheat meals here and there as well as a couple cheat holidays. 2 weeks in Japan whilst maintaining a cut was hard to do but I managed!

Initially, my goal weight was 66kg but when I reached 68kg I knew it wouldn’t be enough. …and then I stopped cutting for some reason. Luckily, I maintained around 72kg until now and didn’t gain back all the weight. I’ve done so many weight loss journeys in the past where I’d lose 5-10kg but then gain it all back. I’m very happy I stuck this one out. I guess maybe my motivation and mental health was stronger.

As for my goal weight should be now I have no idea 🤷‍♂️ maybe low 60s? I want to get decently lean so I can go on a clean bulk with gym. I’m 5’10 so if anyone can chime in with what their GW was I’d appreciate it!

Also, this is what I mean by face changes https://imgur.com/a/4v9zBTp I was probably 95kg in that pic. And I still have a decent amount of face fat and a double chin + a baby face.

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Do you factor in exercise when calculating your deficit?

I’ve decided to take my weight loss more seriously in the past few weeks and although in the past I was against counting calories, I tried counting for a day and it shocked me how much I was eating even when trying to be “good”. No wonder I can’t seem to fit into my favorite dress anymore. I calculated my BMR and I’ve decided to aim for a 500cal deficit every day for the next month and see if there is any progress. I’ve never done calorie tracking before and I’m wondering how does exercise factor in? Like if I go for a jog and burn 500cal does that mean I can eat 500 more cal that day? Or should my calorie limit stay the same regardless of whether I exercise that day?

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What medical tests should be done to see if they might prevent weight loss?

Hello Reddit, I started eating healthier a few days ago. I'm worried because there are lots of scares about medical issues keeping you from getting thin, like body issues, metabolism, genetics, and etc.

I've gotten my full blood work done and it's fine months ago. And there's nothing wrong with my uterus or ovaries either when I was worried I might have PCOS.

Is there anything else? I plan to do a thyroid test and adrenal glands test to be fully sure. But other than that and the above, is there anything else I need to check? I'm not on any medications either right now other than taking a multivitamin.

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Lost 80 lbs, regained 40.

As for context...

July of last year, I started a weight loss journey. My starting weight was 332 lbs. Fall of that year, my mom had a stroke and when she came home from the hospital, I became one of her caretakers. My responsibility was (and still is) to monitor her and look after her and make sure everything's ok, and tend to basic needs like making sure she takes her pills, fluffing or rearranging her pillows, making her coffee, setting up her food, call for extra help when needed, etc. until my dad comes home from work. The physical stuff like bathing her, transitioning her from the bed to a chair and assisting her to the bathroom are usually things that my dad and brother do because I don't have the physical strength for that. When my dad has a day off from work, I don't have to sit in there with her obviously, I can just mostly be in my room but I still assist with some things.

I managed this responsibility well enough initially, but over time, it's become draining and exhausting. I dedicate at least half of my day to her almost every day. And there's no telling what shift my dad will have on any given day; he can go to work very early in the morning and return early afternoon, he can go to work late in the morning and return in the evening, or he can go to work early in the afternoon and return at night. So, I have to adapt no matter what it is. And the thing is, while I don't do all of the physically demanding stuff, having to sit there with her all day and monitor her can be very taxing. And the thing is, it's a thankless job. I don't get paid for it. I don't get recognized for it. And because I've been exhausted, I've been emotional, and practically nobody in my family is supportive, compassionate or empathetic so I have no one to turn to. So I ended up turning to food. Since late February of this year, I've been overeating to cope.

In late February, I weighed 252 lbs, and a few days after I weighed myself was when the overeating spree began. After avoiding the scale since late February until today, turns out I've gained back 40 lbs. I'm now 293 lbs which is devastating. I feel hopeless, like my time is never going to come and I'm never going to make progress on anything. I failed. I erased all of my progress. Now I'm back to square one and I feel so ashamed. You'd think this would have lit a fire under my ass, but it really just fueled my self-hatred and has caused me to feel defeated. Now I think it's pointless, that I'm never going to get better because every time I try and I make progress, I just mess it up. I believe I am completely worthless. I hate mirrors, I hate cameras, I hate being in this body of mine, I'm so ugly and fat.

I dunno, I've been lurking on this subreddit for a time and everybody here seems so kind and I was hoping to get some words of encouragement and advice from those willing to give them. I'm at my wit's end and it'd be nice to hear from people who understand.

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Back in the Healthy Weight Range!

I just reached a personal milestone, and I wanted to share it here because you guys have helped me me SO MUCH throughout this journey - I’m not done yet, but I’m close enough that I feel I can start to slow down and see how I feel now that I’m at a healthy weight again.

So, a couple of things I’ve noticed. Last time I was this weight, I was 20 and HATED my body. I couldn’t believe that I’d let myself get ‘so fat’ at 135 lbs. I cried three years ago when I read that number on the scale, and I cried again this morning when I saw it again - though for VASTLY different reasons. I have ungodly amounts of confidence now, even though I’m not quite at my goal. It’s possible that I’ve just grown up significantly in the past few years, but I feel like hot shit at this weight.

I’ve also realised just how achievable this goal actually is. Over the years as I noticed the scale going up, I tried so so hard to stick to a calorie goal. But I was cutting out food that I really loved, which led to me just giving up. I was never a binger, the weight gain was caused by a sedentary lifestyle (and a semester abroad in the states didn’t help), but I found cutting out all junk was just too hard. I also thought moderation was just restriction in a different form. But I was totally wrong. I realised that I didn’t have to be miserable to lose weight. I still go out, I still drink, I still go clubbing and eat greasy food after. But I do this once a week or less, I log it, and I move on.

So I just wanted to say thank you to everyone in this sub. I’m sure this won’t be my last post, and I’m sure I still have a long road ahead, but I know now that weight loss is not some insurmountable challenge or unrealistic dream, because of you guys.

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Messed up on my diet for a week or two, was dreading getting back on the scale, but it wasn’t so bad

I started at about 258 lbs, and, after many attempts, finally started to get somewhere with my weight loss. I eventually got down to ~233 lbs in a few months and I was so happy with my progress. My long-term goal is somewhere in the 160-180 range, so I had and do have a long way to go, but I was just happy I finally found some consistency.

But then I had to attend a few family gatherings, graduations, etc…and I really just couldn’t pay attention at all to my diet for about a week or two. I was so worried that I had totally lost so much of my progress, and I was dreading getting back on the scale to see the damage, but after doing that today I weighed in at 236!

Which isn’t bad at all. Not so long ago I was ecstatic to see myself at that weight for the first time. And it’s something I can definitely recover from in probably a week or less. So I guess maybe those small lifestyle changes i’ve been trying to make while strictly calorie counting stuck around even when I wasn’t calorie counting and I was eating out with family.

So just sharing in case anyone is feeling any guilt or sadness about inevitable hiccups with their weight-loss journeys that are out of your control. I promise haven’t thrown away all your progress, and you’re probably doing a bit better than you expect. Proud of all of us who are struggling through the ups and downs of all of this. Now to get back on the horse :)

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Struggling with unsupportive... therapist?

So, I assume like many do on this subreddit, I use food to self-soothe. Bad day at work? Treat yourself with some junk food. Fight with a friend? Hit up the closest fast food place. Have to run an errand that I just don't want to do? Go out to eat afterward, you deserve it. The problem is, when every day becomes a "self-soothe with food day", nothing is really a "treat" anymore. You're just eating way too much calorie dense, low quality food. A few years ago, I ended up doubling my weight with the whole "self-soothe with food" method of eating.

I started therapy in December of last year. One of my goals, among others, was to try and replace my "eating to self soothe" with something less destructive to my body and mind. I wanted to be able to go out to eat with friends, or enjoy a nice meal with family during the holiday or birthdays, or whatever. But then also be able to treat food like fuel for my body instead of a mental crutch to get through the day.

I had brought this up with my therapist a few times in our first few sessions, and she seemed to brush it off. I thought, okay fine. My self-soothing behavior probably stems from something deeper anyway and if we make progress with whatever that is, then surely I will feel less compelled to self-soothe in this way. We went months without really talking about it, but I trusted we were getting to the root of some of my other problems so I didn't really push the issue. And to be honest, even though it's felt slow going, I do feel like we were making some progress.

In May, I made it into a weight loss study through Research Match, which I was extremely excited about. There's nothing fancy about the study. We meet once a week to discuss progress with other group members, you complete modules on what healthy activity looks like for different ability levels, what a well rounded diet looks like, how to read nutrition labels, etc. We were given a calorie goal based on our BMI which we're allowed to change at any time, no questions asked, and we were given a weekly "activity" goal which can be achieved doing anything we want. The activity goal is basically the same active minutes the ACA gives for good heart health. The whole program revolves around health education, being mindful of what you're putting in your body, and making an effort to move a little every day. Nothing is "off-limits" and there's no pressure to lose a certain amount of weight. They essentially just want you to track what you're doing, see how to feel at the end of each week, and then practice adjusting your diet and exercise based on your personal goals.

When I first got into this study I told my therapist about it, and to be honest, I don't even remember what her reaction was. I think by this point I was so used to her not really talking much about the food/weight thing, even though for me, it feels like such a large part of my life. I had mentioned to her previously about how I had a bad couple run ins with the healthcare system ignoring complaints I was having several years back and how I never really reached out for help again because I was being told my complaints were "probably due to stress" and "nothing to worry about." This included when I gained about 30-40 pounds in the span of a few months. To me, I felt like something was wrong, but my clinician seemed to think it was "just stress" and brushed it off. Low and behold, a year or so later, when I was about twice my body weight, I don't think it mattered whether it was "just stress" or not. There were a couple of times after this when I considered reaching out to a group like Overeaters Anonymous or similar support group but part of me felt like "I wasn't fat enough to be taken seriously" so people would judge me for even being there. I'm kicking myself because I now have health problems related to being obese so LOL. Who even has imposter syndrome about being obese? Me, apparently.

So, when I divulged to her about the weight loss study, I already felt worried about judgement or rejection. When she didn't make that much of a fuss about it.. I suppose that was a little bit of a weight off. Two or three sessions ago, I felt like we actually had a really good session because we had explored where some of my eating to self-soothe came from. I had an "oh wow, I had never connected these things" before moment. I was excited to continue down that route in later sessions. I had been getting a lot better at identifying moments where I wasn't actually hungry, but was feeling some other emotion that made me want to stuff my face. This was a huge win for me as I do not even remember the last time I was able to identify "hungry" vs "upsetty spaghetti."

Last session, she asked me about how my study was going and I explained to her a little bit about how things were structured. I thought it was going well despite the struggles and I felt like I was making progress. It was at this point where she started (what felt like) an interrogation of the study methods: how many calories did they put me on? Who was conducting the study? Were the people running the study "nutritionists?" Did they tell me how many grams of protein I should be eating? Were they incorporating any strength training in our program, because you know that's normally what's recommended? Did I know that a calorie deficit causes people to binge eat?

I tried to remain calm and answer her questions, but I basically shut down at that point. She apologized to me post-questioning, saying she felt she had been inappropriate, but I honestly felt like the damage had already been done. I expressed to her that I had already felt nervous bringing this up with her because of my past history. I told her I understood her concern, but we had discussed my issues of overeating junk food and how they had very little to do with "a restrictive diet" and way more to do with how it had been one of the few coping mechanisms I had for a large portion of my life. I told her I had been to a dietician before who had educated me on my diet and my BMR and how I always OF COURSE eat more when I have a particularly active day... about how I WAS on a calorie deficit because I was trying to lose weight, but how I also had been tracking my weight loss (about half a pound a week) and was aware that I was not "losing weight too fast." I also expressed about how I didn't feel like I had very much support because most people I interact with on a daily basis treat "diet" and "weight loss" as bad words unless you very specifically caveat every little thing you say, and now I'm having to do the same thing in therapy and it's exhausting.

So basically... I'm at a loss. I feel like what little trust we built in therapy over the past SIX-ISH MONTHS has been damaged. My fears, however irrational they were from the beginning, have now been inadvertently proven correct. And now I don't really know how to move forward with this. I did like my therapist prior to this. I still like my therapist for everything except anything having to do with my weight struggles. But man... it is something I struggle with so intensely I do not know if I can separate it from everything else. If anyone has any advice or has been through something like this before... I would super appreciate some positive posts. What an overwhelming last couple of days it has been.

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I'm starting again. Cheers to Day 1!

Hey all,

I've been around a while. This community helped me get started with my weight loss journey.

From the end of 2021 through the end of 2022 I lost about 70 pounds. For the last year I've been maintaining my weight and improving my fitness.

I went on a new medication in early 2023 that made losing weight hard for me, so I chose to focus more on running and fitness. I went off that medication a few months ago and finally feel like it's time to start again.

I cleared data from the my LoseIt app, put in my new starting weight and goal weight and I'm ready to go all in once again.

Wish me luck all!

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breakfast?

I know this is a dumb question but I hear a lot of people say that IF is a good weight loss tool, that it’s a sign of metabolic health that you’re not hungry in the morning. And a lot of people say that they’re not hungry in the morning

And then I hear some people say that lowering cortisol is a good weight loss method, especially for women. (I’m a woman)

I wake up hungry. Do I push breakfast until later or just eat when I’m hungry? (btw I get hungry 2 times a day, once at 10 AM and once at 10 PM. I work afternoon shifts so I’m up at 10ish and go to bed around 1ish) Ofc I eat in a calorie deficit but I also want to lose weight the healthiest way possible.

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Appreciation post for anyone supporting us on this journey

I’ve been obese my whole life and for the past 3 months I’ve started to seriously take control of my mind and my health. No fad diets, just CICO and weight training. The only reason I’ve been successful so far is because of my mom. From constant reassurance to hyping up my progress, everything this lady has done has motivated me even further towards my goals. She has cooked for me regularly even though she doesn’t have to, writing down the macros and tracking everything. She wakes up at 5am everyday to give me a hug before I leave for the gym. She speaks so much pride and positivity into me. She truly believes in me, even when I don’t. I don’t know if I could’ve done this without her. I’m so blessed to have her kindness and love protecting me from a lot of the mental pain that this journey brings to the forefront. I realize how lucky I truly am and I’m so grateful. I don’t deserve her. I couldn’t even explain properly how much this means to me and how much her love and support drives me. I can’t wait to give her the world. If there’s anyone in your life who’s been supporting you through your challenges, doesn’t just have to be weight loss, go give them a big hug and express your appreciation. And if you don’t and you’re doing it alone, message me, I got you. If I can spread just half of the love my mom does, I’ll be happy :)

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Am I doing this right??

Hi, I’m 21m and I just wanted to ask if I was doing this weight loss thing right. I started changing my eating habits and hitting the gym on June 3rd. I was 265 when I weighed myself that day and I’m down to 258(well at least that’s what I was this morning before I had my chipotle bowl after the gym😂) but I try to go to the gym everyday and i average about 8900 steps a day and I try to eat twice a day, once before the gym and then later in the day is my dinner. I’m very scared about loose skin and I know it sounds crazy, I should lose the weight first then worry about that but am I losing it too fast, I had a goal to be 245 in August but now I think I’m moving too quickly, any tips?

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Why is it that people say when you eat a lot of sugar, your body burns sugar before it burns fat so you don't lose weight, but they also say it doesn't matter what you eat as long as you're in a calorie deficit?

I tried to ask this question generally on r/nutrtion but it kept getting removed for being personal...

People say there's some extra science to weight loss beyond CICO saying if you consume too much "sugar," your body will burn that off instead of fat, and you won't lose weight. However, I've also heard forever that it doesn't matter what you eat (for weight loss, not health) as long as you're in calorie deficit. Which is true?

Like, if someone ate 1500 calories of only ultraprocessed sugary crap while their TDEE was 2000, they won't lose weight...?

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Back to the drawing board

If it's not sustainable, then it's pointless. I need this tattooed to my frontal lobe.

Weight loss to me now, is not a quest to lose weight. Been there, done that, multiple times. Tangoed with EDs or just crappy methods in general, lost and gained back over and over.

Everytime thinking, this is the one. This time is the last. I'll finally be happy, healthy, and able to feel proud.

For two weeks, my mood has been shit. Little to no personality, little interest in a damn thing. Depressed but pushing my step count and sticking to the diet. Thinking I could power through. Will power can only take you so far.

I kept wanting this to work so badly that I ignored copious warning signs. I'm sure most people that have dieted can relate. Also my old ED sick brain habits don't help.

There is a good life for me. A happy life. I'm going to get it god damn it. If a way of eating and moving makes me want to collapse and not do a damn thing, it's not the life for me.

Forward. Always forward. Tonight defeat, tomorrow a new day.

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