Saturday, November 30, 2024

Looking for a weight loss buddy!

I've been struggling with binge eating and have been obsessed with losing weight. It’s been a cycle of restriction and then overeating, and honestly, it’s taken a toll on my mental and physical health. But this time, I’ve decided I want to do things differently. I’ve decided not to focus on losing weight but instead to eat healthier and work out more.

I’m looking for someone to share meal pictures with, exchange tips, and just be there for each other when motivation dips. and just so you know, I’m from Korea, so you’ll definitely see a lot of very Korean meals from me. lol. Also, just a heads-up, I’m still learning English, so there might be times when my grammar or wording isn’t perfect. I hope that’s okay with you.

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why is my maintenance calorie count so low?

TDEE calculator says my maintenance is 1,600 calories. this is do able for me regularly, but when I want a 500 calorie deficit 1,100 calories is near impossible. I tried it, but eating 1100 calories a day made me really ill and weak.

current stats: female, 5’6, 135 lbs.

exercise: basically completely inactive other than walking to classes on campus. Figured upping my exercise would help but everything I see says that the thing to focus on is diet, not exercise

not sure if I have hormonal issues or anything. My period has been all out of order lately (cycle used to be 28 days consistently, then went between 20-22 days for a few months, and now its over a week late) but im not sure if that is related.

also: im very dehydrated. i drink around 0.5-1 cup of water a day, definitely something i need to work on but im nit sure if it affects weight loss

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Need to know if my workout is good enough?

Hello!!

I (22 M, 6’2) starter my weight loss journey in the beginning of August. I started at 247.5 Lbs, and now I’m 218 Lbs.

I’ve done only walking as it fits into my schedule and I want to lose the fat before hitting the weights. I’ve had to switch to a gym membership for my walks because in my area it’s too cold to walk outside for long periods of times. I’ve been doing the treadmill at about 6.5 Incline @ 4.2 MPH for 35-45 minutes. Is this a good workout, or is it something any average person would do? I feel really good after I leave, what Im assuming a runners high would feel like, but I don’t want to assume this is more than it is.

(Yes, I’m aware I should be doing what’s best for me and comparison is the thief of joy, however I actually enjoy comparing my selves to others during this journey because it motivates me to get to where I should be/where people within my range are.) Any tips or advice greatly appreciated!

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Friday, November 29, 2024

30 Day Accountability Challenge - December Sign ups!

Hello lose it folks!

It’s that time again, time for a new sign-up post for the December 2024 daily accountability challenge!

For the newbies, please start here, so much valuable information.

https://www.reddit.com/r/loseit/wiki/quick_start_guide

https://www.reddit.com/r/loseit/wiki/faq

This is the sign-up post to outline your goals. Don't feel you have to limit yourself to weight loss or health goals, we’d love to hear about whatever goal you’re chasing.

There will be a daily update post for you to post how your day went, you can use whichever daily post fits your time zone. Don’t worry about missing days, you are always welcome here!

At the end of the month, there is a wrap up post to reflect on the month as a whole & what you learned.

We try to foster a supportive, caring place to discuss the actual day to day of deficits & counting & caring so much about how we fuel our bodies & lives. So be kind, interact if you like & hopefully you feel supported and cared for.

Let’s talk goals, here are mine for the month ahead:

Fruit or veg with every meal, one piece of cake a week:

Maintenance & pre log meals:

Don’t spend $ outside of preset weekly budget:

Weigh in daily to establish trend weight:

Find a way to enjoy moving my body everyday: What’s been working lately is punching the standing bag, belly dancing, yoga & if I really don’t want to, sit on the stationary bike & hate life 🤣. X/X days.

Journal for two minutes every morning: Keeps me semi sane. X/X days.

Today's gratitude or laugh list: Today, I’m grateful for & I found humor / a laugh in/with.

Meditate (sensory grounding) for 5 minutes to combat hyper vigilance: Trying to keep my parasympathetic nervous system in check

Self-care activity for today: Every day. I’m stuck with me might as well take care of me.

How did I do yesterday?

Now, onto you lovely folks! What are your goals for next month?

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advice on where to start?

hey! i’m a 23yo female, 5’7 and currently 240 lbs. i would like to get down to around 145-160lbs, but the weight doesn’t mean as much to me as consistent progress does.

for most of my life i was very fit and active. starting about 6 years ago i began to gain weight pretty rapidly and consistently due to a lot of different factors. i’ve been above 200lbs now for around 3 years. i’ve lost weight just to gain it back because i’ve always been focused on the way i look, not getting healthy, so it’s never been in sustainable ways.

i recently had my first child and i’m just now starting to realize how truly unhealthy i am. my back hurts during the day, my legs and hips hurt at night. i don’t want to continue to not be at my best health. i want to be strong and feel good again. my son deserves a mom who is not only confident, but also healthy.

my question is where do i begin? i have no knowledge about sustainable weight loss, working out, what is too much and too little, if i should focus on burning calories or lifting weights, etc. do i start with a dietician? is this something i can formulate on my own? i’m really just looking for any guidance on where to begin.

also, i have PCOS and my gynecologist recommended a low glycemic index diet, this just feels important to add.

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Weight loss impacts of thyroid medication?

My GP appointment yesterday had me leaving me with a script for thyroid medication after my increasing TSH levels are now well above 10. We discussed symptoms of subclinical hypothyroidism and some of the things that could be improved by the medication.

One of things she said is that my rate of weight loss might increase. Right now, I eat 1400 calories a day and lose less than 1kg a week (it varies week to week). It feels slow but I had been happy that I was losing anything as I've plateaued before. However, now I'm fighting the hope that I might be able to either lose faster or increase my calories.

I guess I wanted to know if anyone else has started thyroid medication during their weight loss journey and if it's actually had an impact on how much you lost or how much you could eat?

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Thursday, November 28, 2024

19F and depressed I gained all the weight I lost due to BED.

This year I started my weight loss journey and lost 12 pounds over the span of 3 months. I went from 135 lbs to 123 lbs and as a 5'2 woman, it made me look 100x better -- I started getting approached by boys at school and I even got into makeup because my face slimmed down so much.

Well, my brain couldn't handle restrictive eating so I developed a BED in the past month and a half and put on 12 pounds in one month. All of it went into my stomach because the fat wasn't distributed evenly so now my body looks even more disproportionate even though I'm approximately back at where I started (~139 lbs).

I feel awful. I stopped brushing my teeth, gave up makeup, and stopped taking care of myself. I don't know how to "get back on track." I've been eating normally for a week and I feel like my BED is starting to fade but the idea of redoing 3 months of progress feels awful to me.

Any tips or advice? Please help :(

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finally started working on myself (M21)

I am 5'7 and recently I crossed 80 kgs, that's when I decided to start my weight loss journey. My current goal is to reduce 10 kgs in next 3 months.

I work for 8 hours on a desk job so it was difficult for me to take out time for workout and start weighloss.

Recently I have started slow running/ brisk walking in the morning and also started consuming low caloric food (1500 kcal) per day. my daily target is to burn 700-800 calories per day. once in a week I have food from outside to satisfy my cravings. is it enough to achieve my target or I have to increase my workout or reduce my calorie intake ?

PS: gym is a difficult option for now as I have tried it in the past but doesn't work for me due to my working schedule. Thankyou

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Wednesday, November 27, 2024

I just broke through a 6-month weight loss plateau by doing something obvious

I started tracking my weekly calories rather than just my dailies.

I was worried tracking my weeklies would make me more obsessive. But the opposite is happening. Now I look forward to the days I'm calorie banking for, or not beating myself up over a bad day because I know I can adjust the rest of the week accordingly.

This is working for me in part because my bulk eating days aren't necessarily like clockwork. I don't just eat a lot on Saturdays. Some weekends are totally reasonable and some Tuesdays are total crap.

I'm 4 lbs down in only 2 weeks after 6 months of very lite progress (and scale actually going up). The second small thing I'm doing is eating protein yoghurt for breakfast for 15-20g at breakfast, when before I'd get next to no protein at breakfast.

So, yeah. If you have a healthy relationship with calorie counting, track your weeklies. May the scales be ever in your favor.

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Anxiety ABOUT weight loss?

I'm (F31) starting my weight loss journey again and am about 15 lbs down with a goal to lose about 120 lbs total. I've noticed in the past that whenever I lose around 15-20 lbs I begin getting anxious that my weight loss is a sign of illness. The thing is, I KNOW I've been eating healthier and eating less. I know, logically, that I'm in a caloric deficit most days and that explains the weight loss. But without fail every time I lose this much, I begin getting this anxiety that I'm losing weight because I have some terrible illness, and I end up getting so stressed out that I gain it all back.

I'm worried that it's going to happen again this time. I'm already beginning to feel that anxiety creeping back up, and it will just get worse and worse as I lose more. Does anyone else experience the same thing? Any advice?

(All therapists covered by my insurance in my area have super long wait lists, which is why I'm turning to Reddit instead.)

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Tuesday, November 26, 2024

how do you tighten/get rid of lose skin after losing weight too quickly?

i have been on an extreme deficit since january. (i’ve taken two breaks) my highest weight was 205 pounds (5’5 female for reference) and now I’m at my lowest at 124 pounds. my issue is all i cared about was losing weight and seeing the number go down and i did it way too quickly. mainly without exercise. now i’m trying to do it the right way, but i specifically want to get rid of my lose/saggy skin on my lower stomach. is this possible? i’ve added cardio and some ab routines as well as continuing a sustainable calorie deficit. i wish i had done more a gradual weight loss, but no turning back now. i guess i’m just looking for some advice

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From roughly 235 lbs to 153 lbs. Sharing my weight loss journey for others

I want to preface this that my post is not to be intended to be taken as advice, but as information, nothing I say in this post is medical advice or dietary advice. I am well aware there are going to be tons of judgement and criticism on how I lost my weight. I'm a lot happier than I am now and that's what matters to me.

Preface:

I'm 5'6" male in my 20s. I was roughly 230 lbs in the beginning of January of this year. I am right now 154 lbs. I was unable to even run 3 miles in an hour, and I am now able to run over 7 miles in an hour and ran 2 marathons. For context, I have let myself go several times in the past, and have lost weight and gained weight before. I basically stopped working out, ate shitty food (ordered from DoorDash every day), drank lots of soda, ate candy, and my cholesterol was at 250 at one point. Before this year, the longest amount of time I was able to go to the gym consistently was about 3-4 months, which then I would eventually quit and stop going and overeat and gain weight. I'll talk more about how I got over this issue later.

Story:

This year at the first week of January, the girl I was dating broke up with me and I decided to go to the gym as a way to take my mind off of her. I had zero intentions on losing weight, I just wanted to do some kind of activity while listening to music. I was definitely in no shape to run or do complicated exercises, so I just did the easiest thing I knew my body could handle and that was walking. I set the pace to 2.5 mph on the treadmill and after an hour I went home.

The next day I did it again, and I kept repeating this process for the entire week. I would try and challenge myself a bit by increasing the pace from 2.5 to about 2.8 up to 3.0 mph, something I can handle without exerting too much energy and burning out quickly. After about 2 and a half weeks, I noticed I dropped a lot of weight, from 235 lbs to about 219. Keep in mind that some of the weight was food and water weight, as my diet was horrible and consisted of a lot of carbs and I was also overeating every single day. I'm going to fast forward and say that going into the month of February, all the way until July, I basically just repeated the process of going to the gym for at least 1 hour, ran at a stable pace I could handle, increased the pace by 0.1 mph every minute, then drop the speed to calm my heart rate, and repeat it again. I want to get into my diet and sleep next.

Sleep:

My sleep has always been inconsistent throughout my whole life. I've had many sleepless nights, pulled all nighters, etc. I have had periods in my life where when I was consistently training for strength, I'd sleep 7-8 hours a day, but it fell short eventually. This time however, I told myself that no matter what, whether I get 2 hours of sleep or 8 hours of sleep, I am going to the gym and do the bare minimum even if it's with 20% effort. The first 3 days after the break up was so hard for me that I was unable to sleep, but I knew I had energy to walk so I still showed up to the gym and walked for an hour. After about a week and a half, I was more focused on the gym and I got over that break up and didn't care anymore. By that point I knew my true goal to focus on is to lose weight and not for the break up, but for myself. My sleep did improve in the sense that I was getting more sleep, but still not the typical 8 hour cycle. I'd sleep at like 12 am sometimes and wake up at 5-6 am, sometimes I'd sleep at 3 am on the weekends and wake up at 11 am. No matter what, I still dedicated that 1 hour to the gym doing only cardio on the treadmill.

Diet:

Remember earlier that I mentioned I ate a ton of bad food. To clarify, bad food did not make me gain weight, but overeating bad food is what overtime caused me to gain the weight. I would literally eat McDonalds (Big Mac, Fries, Large Coke) at like 11 pm when I'm hungry, then after 2 hours I'd feel hungry again and order McDonalds AGAIN with the same meal. That's close to 3,000 calories according to the McDonalds calorie calculator. I did this for over a year from July 2022 (where I was 160lbs) all the way through the entirety of 2023.

What I did this time was I actually didn't even bother to stop eating outside food. I used to cook simple stuff like chicken, white rice, broccoli, etc. and it helped me lose weight with working out. But all I did, was I'd eat a single Chipotle burrito bowl, at 11 am, every single day, then at night around 9-10 pm I'd go do my 1 hour cardio and then come home and sleep. I actually didn't feel hungry at all, because I was practically doing keto diet. I'd wake up the next day, at 11 am, go grab a Chipotle bowl, and then go to the gym again. Sometimes I'd eat other things too, I've had Pizza Hut (whole pizza), Mediterranean food (Falafel, Gyro Meat, Mediterranean Rice, salad), Chinese Food, etc. But I always made sure to eat one large meal every day and then fast for 24 hours. I did this every day from January until July. There were some cases in April to May where I cooked healthier foods at home, but it wasn't every day and consistent.

Here's my weight loss progression month by month starting at the beginning of the month:

  • January: 236 lbs
  • February: 211 lbs
  • March: 199.8 lbs
  • April: 188.2 lbs
  • May: 177.8 lbs
  • June: 170 lbs
  • July: 159 lbs (and eventually dropped to around 153-155lbs)

July to Now:

I want to use the rest of this section to talk about some of the struggles I dealt with from July up until now, because with every goal you're trying to achieve you're always going to struggle along the road. I was so happy when I was in the 150s, because that was my main goal from the beginning. My weight has always been around the 150s throughout life. I felt like I didn't need to really lose weight anymore, my desired goal was to hit 145 lbs for longer distance running but I decided to just relax.

During July, I started "cheating" my meals a lot more. Basically, I'd have my main meal of the day, and I had a huge craving for Cold Stone. For about 2-3 weeks I'd literally eat Cold Stone every single day, I'd get a large oreo overload which it says it's about almost 1000 calories if not just over 1000 calories. It was tasty, but I felt bad, because I was eating probably close to 3000 calories. But here's where cheat meals can help you psychology, at least it does for me. Whenever I have cheat meals, it makes me feel guilty at times, not always, but sometimes. So as a consequence I set for myself, I tell myself that I am going to go the extra mile and train a bit more. So I was running 2 hours instead of 1 hour on the treadmill. I would do my main run which is more intense (6-7 miles in an hour), and then I'd do another 1 hour run which was lighter (5-6 miles in an hour). I basically did this every time I had Cold Stone. Eventually I grew out of that craving after 2 weeks and I actually dropped weight from 159 to 153 after about a month despite eating almost 3000 calories a day.

I also was struggling with alcoholism, I originally resorted to light drinking to help me sleep, but I eventually took it too far and would sometimes just drink a whole bottle a day. I've never drank prior to when I met my ex (the one that broke up with me in the beginning of this year) who introduced me to alcohol. And because I enjoyed the feeling of drunkenness I drank every day after my cardio session. Eventually it got to the point where I was prioritizing drinking over going to the gym. There was a period of time where I wouldn't go to the gym for 3-5 days straight and eventually would take a break from drinking, go to the gym, but then a few days later resort to drinking again. I was going to the gym about 20-25 days out of the month but then it dropped to about 16-17 times a month in September and October. I would also indulge in even more food while I was drunk, I'd tell myself "It's okay, you're still at a good weight and you just ran 7 miles, you can order fast food at 12 am in the morning". There were 3 nights in a row where I was drunk and ordered whole Pizza Hut medium pizza and ate the whole thing.

I eventually gained some weight, I don't know the exact amount in terms of fat, but I did notice I was just a bit slower and could feel my stomach was more fat, and my face felt chubbier. I remember seeing the scale at 166 lbs which started to scare me. But I've been back on track now, I don't drink anymore, and I've been running outside instead of treadmill running. I've came back down to 154 lbs (most of the weight was likely food and water weight due to the carbs, with some being fat).

The biggest takeaway from this whole experience is I've learned you don't need everything to be perfect to get started, and they don't always need to be perfect in order for you to keep going. It's ultimately when you entirely give up which is when you fail. Before, I always thought I needed 8 hours of sleep every day, needed to eat a perfect clean diet, and go to the gym consistently, just to feel fulfilled. Now, I don't care if I get 4 hours or 8 hours of sleep, I'm still going to commit to the gym. If I fall to temptation of eating stuff like candy or sweets, sure I may feel guilty afterwards but I'm still committed to the gym and consistency. If one day I feel lazy and want to miss a work out, that's totally fine, I'll go the next day. If the next day I feel the same way, then I'll commit on the next day, and hold myself accountable.

Anyways, just wanted to share my story! Obesity and being overweight is a huge issue especially here in America, I've had family members suffer from strokes, and they had to learn to walk again (they were older). Would I change anything if I could start over? No. But what I will say, is I obviously need to now work on my sleep and diet, as I have more defined goals with fitness, since I want to run faster and longer distances (ultra marathons) as well as improve my mental health, increase testosterone, etc. So I've been eating clean and sleeping better. Thanks for reading!

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What’s one small change you made in your routine that had a big impact on your weight loss journey?

Personally, it was just adding more steps to my day. Made life so much easier, for example just pick up my Kindle and read for 10 mins on a treadmill at a slow pace or do some emails on there, also getting out for morning walks which doesn't just help with extra calories burned it comes with a whole host of health benefits. In a similar vein, if I find myself about to go into a long discussion with my girlfriend, suggesting that we take the conversation on the road with us and go for a walk helps get those steps up. I aim to get 7-8k steps in a on a weekday which is decent I suppose since I WFH, then on the weekend I aim for 15k but that's easily helped as I carry my phone while running.

Curious as to other people's small changes that have helped.

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Just a thought

I see so many people on here asking about quick tips, how to’s, shortcuts, etc. Let me tell you, weight loss isn’t fun. Motivation is fleeting. Discipline is necessary. Adulting is boring!

You don’t need a tip. You don’t need a trick. You don’t need a medication.

You need to stop giving yourself excuses. You need to stop describing normal life as a problem.

Life is hard.

Then you die.

The only problem is society has misinformed us to think you’re entitled to an easy life.

Once you take accountability you can improve your health, lose the weight, gain the muscle and make life more enjoyable.

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Monday, November 25, 2024

50 lbs...what??!

hi everyone,

i get super squicky talking about weight, but i thought that if there were anywhere i could do a little happy/surprised dance, it would be here. so here it is: i have lost 51 pounds since december last year, and i am sort of amazed. i didn't set out to lose this. but i'd gone through a really hard few years - the difficulty of the pandemic (i know we all feel this), parenting/working/living between two countries, living across the world from my family, and some major migration issues. i realized last autumn that i have probably been dealing with an eating disorder, namely binge eating disorder. and while i haven't been in structured therapy for it, i have been researching online, joining groups and communities, and learning more about what it is, what it means, and how to better cope. a lot of BED recovery is centered on compassion, so i am trying not to blame myself for bingeing, and to reframe it as my body and mind seeking out comfort, doing what they needed to do to help me cope. i was also diagnosed with fatty liver last autumn, and that helped propel me forward a little bit.

talking about weight/weight loss makes me feel squirrelly - bodies change for all kinds of reasons (i'm nearly 45, so i really know this to be true), and i get nervous that i will gain it all back for whatever reason. so i don't talk about my weight loss at all, and am still trying to figure out what to say when someone notices, which is happening more these days. the funny thing is, i didn't feel unattractive when i weighed 50 lbs more. and the surprising thing i'm grappling with these days is that losing weight does not solve problems related to self-esteem or feeling worthy. that's a longer journey. <3

https://imgur.com/a/ONMMvvH

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I’m desperate but not?

I feel like its impossible for me to lose weight. I am at the heaviest ive ever been and just got done with a 9 month program where I had a personal coach, she made me exercises and food plan. I was in a reverse diet for about 4 months, and ended up losing about 5 pounds because I was working out 5 days a week and walking when I could. I did go through some body recomp. I was so excited to go into a deficit. I only lost maybe another 5 pounds for the rest of the program. Was working out, but really struggles with hitting my cals every day. I would say I was in my deficit for maybe 70% of the days, and when I wasn’t, I was never so far over. But, because of that inconsistency, I didn’t lose a lot of weight.

Now im on my own because it was so expensive. I am trying to get some results back of bloodwork because my prolactin ajd DHEA was high. So, waiting for bloodwork to come back and see if I have the tumor in my brain that they remove (common with high prolactin.) I’ve read that it can be a reason why you hold on to weight. I’m kind of hoping I have the tumor because maybe that’s a big reason why I struggle so much.

For the past two weeks, I have been in a deficit and working out 5-6 days a week. I have shed a little weight which I’m sure is water weight. But then, this past weekend we went out with friends because we recently moved and haven’t seen them in a while. I drank a little too much and we ate a lot. Now, I’m up in weight. I had one meal that day (bad meal) and like 5 drinks.

I just feel like I won’t ever take it seriously. I don’t know what’s wrong with me. I’m desperate to lose weight but obviously not enough to stay in a damn deficit. I always hear “Oh it’s ok! It’s new! You’re never going to be perfect” but at this rate I think I HAVE TO. I am getting married next October. I need to lose at least SOME weight. I don’t know what to do. I am so close to considering weight loss medicine. But I also have health anxiety and can’t imagine how that would hurt my body.

I just need advice, support, anything.

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Sunday, November 24, 2024

Week 1 NSV

Hey everyone, it's been a week since I started my weight loss journey again (really hoping it's the last time this time). Last week I stepped on the scale, and to no one's surprise I was at my highest weight ever - no wonder, since for the last year I ordered most of my meals in, didn't move at all, and even when I did leave my apartment, I would take a scooter to go to a bar with my friends for 2-5 beers - all in all, not a great time.

So now that I've faced the scale, I'm back to calorie counting and cooking for myself again.

Week one has been 3 meals a day of lean protein, a little bit of whole grains and lots of veggies and fruits, all within my calorie budget and it's been great. I even lost 3 kilos - which I know is mostly water weight but it's a win nonetheless.

Now for the NSV (and mind you, it gets poopy): my number 2s had been very loose for quite some time, even liquidy, which was annoying but just seemed like my new reality. And now, even though it's only been a few days since I changed my diet - they're perfect. 10/10 poops every time, I'm overjoyed. All that fiber is doing its thing and I'm loving it.

Sorry for the poopy post but I'm sure some of my fellow former processed-food-lovers will understand.

Good luck all, and may watery poops never find you!

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I feel like my relationship with food is more about convenience because of laziness. Has anyone else had this?

I’m a 36-year-old woman who is overweight, and I want to start building better habits to work toward weight loss. A big part of that is addressing my relationship with food. However, I don’t think I overeat or binge—I actually go long periods without eating because I don’t feel like figuring out what to eat or cook. I tend to choose quick and easy options like microwave meals or noodles.

I do love vegetables and will cook proper meals for dinner, but I struggle with being consistent. Part of the issue might be that I’ve gotten into the habit of cooking for the whole household, even though everyone else is an adult and can cook for themselves. It’s not a requirement; it’s just something I’ve been doing for so long.

I also think my weight has more to do with being inactive. After work and on weekends, I often spend most of my time in bed or not doing much. It feels like I need to tackle this lack of energy and motivation more than my relationship with food. Has anyone else been through something similar or gotten out of this “lazy” stage? I even struggle to find the motivation to meal prep, even though I know it would help. Any tips or advice?

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How to replace food as a source of pleasure?

I've recently started another attempt at weight loss (prior attempts dropped due to lack of resources and motivation) and yet again have realized just how miserable my life is without eating as I please. In times where I couldn't be bothered with my weight I would easily eat thousands of calories a day and to be honest when I was eating I loved every second of it.

Obviously, that took large amounts of time and energy and the whole ordeal overall typically left me quite placated. I say placated because it's not like I was genuinely happy with it or anything, but I was left just pleased and drained enough that I didn't have energy to be angry or miserable.

Now I'm on 1500-1600 calorie OMAD and while my macros and such are in order and I'm not in risk of starving any time soon, the void of pleasure and time spent left by my lack of overeating have become apparent. What has also become apparent, is that my life is extremely fucking boring as well as miserable. The most exciting part of the grand majority of my days is still when I break my fast. My job is boring and job opportunities are scarce, my college curriculum is boring but there's no real way around that, and my free time is at best boring and at worst frustrating. It also doesn't help that my net worth is literally nothing and I'm lucky to ever have any disposable income.

Now, I know there's going to be some cliche advice thrown around, so let's just address that now:

"Exercise more." That would be all well and good except for the fact I prefer my exercise to be at least somewhat engaging and I can no longer afford the physical activities I used to engage in outside of work. That's not to mention it's possible to exercise too much when losing weight and simply damage your muscles, which is a mistake I made last time.

"Just jerk off until you're raw." This one might sound out of left field, but I've seen it a surprising number of times. I personally find it stupid. That filthy act can only do so much at the best of times, and besides that my libido is so low I only get the urge once or twice a week if that.

"Just do drugs." I'm completely broke, first off, so I couldn't afford them anyways. Second off, I'm not looking to replace one vice with an even worse one.

"Get a better job." I hate this one. It reeks of privilege and naivete. As if it's easy getting a decent job. I'm lucky to even have a job, and the last thing I can afford right now is to throw it away.

"Go to school." I'm already in school, and to be quite frank it was a waste of time. If I went down my original path of accounting I would be in school for 6-7 years, gathering experience for 1-2, spending another 1-2 getting my CPA, and most likely another year getting my shit together so I can move somewhere with some actual opportunities. I would be in my 30s before a stable career would even be a consideration, and I'd rather shoot myself than work and wait that long just for that. So, instead, I just used the credits I do have to get the easiest associates' available to me so I have a backup in case I decide to waste more time and money in the future.

"Get better hobbies." First off, with what money? Second off, I'm not creatively inclined so all the free crap like writing, drawing, and such just bore me. I also find just sitting around watching shows, movies, or videos pretty damn boring.

"Get more/better friends." Where? Nothing and nowhere is free nowadays and going places and doing things is how you make friends.

Now, besides regurgitating cliches, does anyone have some actual advice for this situation?

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Saturday, November 23, 2024

It works. Start now.

Recently had to do a gigantic reality check about how I really really need to lose weight. Specifically, I need to lose it for surgery, or I risk to be miserable for the rest of my life.

Calorie counting and fasting work. I know that the biggest weight loss happens in the beginning, I know how much of it goes away immediately as soon as you start doing what's right for your health and body.

Since I started 16:8 and 18:6 and counting calories with a very large deficit, recording EVERYTHING, and I mean EVERYTHING I eat, and walking every day for at least an hour (my Watch estimated 13k steps yesterday), I lost 8 pounds. Want to know when I started?

Last Friday.

It's not hard when you really want it. And it's not nearly as hard as living your life the way you live it right now, if you're suffering from obesity and depression.

Lock in.

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Should I continue the diet?

Hello, fellow weight loss warriors! It's always a pleasure to be here.

Little background: I lost about 9kg in somewhat 2 months (had already lost 9kg before, which means 18kg total, but I stopped the diet before because I was too tired).

The problem is, I started getting extremelly hungry. Like, to the point maintaining the weight would be possible, but I would suffer the hell out of it. I just couldn't. I read somewhere it is probably because of hormonal changes related to weight loss (ghrelin increases, leptin decreases and so on). The fact that I lost the weight so quickly (to be honest, it was probably 9kg in less than two months) didn't helped either.

I decided that sticking to the diet wasn’t an option, as it was making things worse, so I started eating everything, including junk food, in massive amounts and without exercising. There were days I ate up to 4000 calories. As a result, I gained about 2.5lbs (~1kg) in a month. However, my hunger levels have improved significantly now. I feel like I can return to dieting. For instance, I can now eat breakfast and wait patiently until 2pm for my next meal — something that felt almost impossible before. Back then, I couldn’t even wait until 11am! It was crazy. Some days, I even have to "force" myself to eat because my hunger has improved so much.

My question is, can I safely return to a (moderate, this time!) deficit? Will the extreme hunger return, even though I'm no longer feeling it and will make only a small deficit (like 350-400 calories)?

Thanks, people!

Edit: grammar.

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Can Weight Loss Fix My Overhang Stomach, Knock Knees, and Apple-Shaped Body?

Hey everyone,

I’m 23, 5’0", and currently weigh 186.6 lbs. My BMI is 36.4, and I carry most of my weight in my upper body, so I definitely have an apple-shaped body. I also have an overhang stomach that really bothers me, and my knees clash when I walk (I think it’s knock knees).

I’ve started working on losing weight by eating better, doing treadmill workouts, and just starting some strength training, but I’m worried about whether these things can improve. I keep reading that apple-shaped bodies are tough because we hold so much fat in the midsection, and I feel like the overhang stomach might not go away even if I lose weight. And with my knees, I’m not sure if the knock knees will improve as I slim down or if I’ll need to do something specific for that.

For anyone who’s dealt with something similar:

Does the overhang stomach ever fully go away with weight loss? Did strength training help? Has anyone managed to reduce the look of knock knees while losing weight? Are there specific workouts or tips I should focus on to balance my body shape or improve my posture? Here’s a link to help show what I’m dealing with: https://imgur.com/a/oXzK3fv

I’d really appreciate any advice, tips, or encouragement because this is something I’ve been self-conscious about for years. Thanks in advance!

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Friday, November 22, 2024

my slow (0.5lbs a week) weight loss is the most comfortable thing for me

I know it's possible to lose weight faster, because I did it already! I ate around 1300 calories a day as a 5'8 20F and dropped from 242lbs to my goal of 140lbs. I am a completely different person now.

And that person wants to eat

Any weight I lose from now on is just for vanity, and while it would be nice, I simply lack the motivation to restrict so heavy when it's not an emergency anymore. I am not morbidly obese. I am at the low end of a healthy weight, but I don't want to stop losing weight. I am okay if the rest of my journey takes me a year or more. It's important to me that I'm not gaining, and that I am focusing on my relationship with food and hunger that does not involve calories as much.

I could have stopped at 140lbs and maintained, but I haven't worked on my relationship with food enough to maintain. I have an undefined relationship with food and fear that without the weight loss to motivate me, I would gain it all back. So for the last few months, I have been losing around 0.5lbs a week to reach 134.4lbs.

I love being able to eat. I love not being hungry all the time (except right now... but I have dinner reservations soon and don't want to spoil my dinner). I love eating whole foods, and I love not craving ultra processed foods. I wish I could find more ways to focus on my nutrition in a way that didn't involve weight loss, but I like having the safety net of a slight deficit that is almost at maintainance until I can develop a more stable relationship with food and weight.

Any tips from maintainers or anyone else who has transformed their relationship with food, please chime in!!

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Binged. I haven’t in months.

Hi everyone, I have recently been doing extremely well in my calorie deficit/low carb journey but today I kind of messed up. I have no idea how many calories I binged in one setting, and compared to the binges I used to have this was nothing… I would estimate maybe around 700 calories or so. I feel so bloated, but mainly let down by myself.

I had been doing so well. I had not binged In months and MONTHS, in fact I did not even get the urge to do so. Now I feel like I have lost track of myself all over again. Every time I see weight loss videos I compare people’s journeys to mine and I feel like shit.

I apologize for the rant, I am just disappointed in myself.

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Thursday, November 21, 2024

Pursuing a Healthy Diet as a College Student

Hi Everyone!

I'm currently a freshman in college, and I've been wanting to lose weight. I've been on a weight loss journey before and I know that you cannot outrun a bad diet. The problem is the meal plan that freshman are forced to have makes it impossible to not overeat. My school doesn't have traditional dining halls, we have a handful of restaurants/fast food to use our blocks at. The problem is that the blocks cover so much food, and the options aren't exactly healthy. I can't think of anything other than limiting my portions (which would create food waste) and only eating at the 2 relatively healthy places on campus. If you have any advice please let me know!

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I’m so tired with weight loss

F29 5’5 245.8lbs —> 196.4lbs that’s a 49lb loss (17st 7.8lbs —> 14st 0.4lbs) and yet I still have about 70lbs more to lose to get to my goal. I’m so tired to keep going, I’m not starving yet I just feel worn out by it.. but I can’t stop, I have to keep going, I really want to be at the mid 13st by Christmas. I have a Christmas dress I want to look great in and early 13st is when I start to look good. But I’m so tired!! I’m tired of the daily fluctuations and yet I’m too fixated and obsessed with looking daily, I’m tired of not getting to eat lots of what I’d like to, I’m tired of tracking my calories and obsessing over numbers..

70lbs!! 70lbs more to get to my goal, it feels like that 49lbs is worthless..

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Conflicting messages can be genuinely confusing online

So I have been steadily losing weight and am very happy about my progress, feeling better, motivated to keep going. I have not been losing too quickly, about a pound a week.

I am confused on what to think sometimes because I occasionally see posts that are vehemently anti-diet/anti weight loss and these posts seem to assume that all diets are eating disorders, no form of a caloric deficit is sustainable, and people should never try to change their bodies or lose weight under almost any circumstance. As someone who has recovered from an ED and has tried “intuitive eating” before I did not find it sustainable or helpful and it did not educate me or help my relationship with food. People are starting to notice my weight loss which is great, but I am also starting to get comments like “don’t take it too far” and “just eat the cupcake” etc.

Not trying to incite anger from anyone, just genuinely curious…why do people seem to think it has to be one extreme or the other? Why do people assume a person has to be starving themself unhealthily in order to lose? I genuinely feel like when I was “intuitively eating” whatever I wanted and packing on a ton of weight in a short period of time, I was no healthier than when I was overly restricting. My cholesterol went up, libido went down, skin worsened, body hurt, self confidence tanked.

What do you all think?

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Weight loss plateau for over two weeks now. How to break it?

So I aim for about 1600-1700 calories a day currently and try to get at least 150 g of protein a day. Doing this I have gone from 207 to 188.9 in a little over two months. But now I have been stuck at 188.9 for a little over two weeks. Ideally, I would like to keep my weight between 160-170 lbs. I workout 5-6 days a week pretty intensely with a weight lifting session in the mornings and 45-60 mins of cardio a little afterwards. I’m trying to lose weight and lose fat as well.

I’ve heard mixed opinions about eating more calories to break a plateau for one day and then getting back on track. But I would like some advice.

I don’t want to reduce my calories so drastically because protein/nutrients are important for how much I lift and recovery but maybe I need to cut down more on calories?

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Wednesday, November 20, 2024

Protein shakes vs meals

So I saw a video online saying cutting out protein shakes/bars and replacing them with meals such as chicken/beans/high protein foods helped them become more toned.

I wanna know if this is true or just another fitness myth. Like we all know weight loss boils down to calories in calories out, but is that the same for muscle growth with protein? Such as, it doesn’t matter where the protein comes from, as long as you get enough (100g) you should be good.

Only asking cause I have a hard time with meal prep and rely on protein shakes/bars to get in the amt of protein I need in a day.

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My doctor recommended weight loss medication a year ago, I have a question.

I (F23) have been trying to lose weight on and off since 2022. I started at 215lbs and in 3months I lost 37lbs on weight watchers, but I was starving and sick most of the time. It wasn’t sustainable. I gained most of it back 205lbs. I joined noom and lost 20 in 2 1/2 months but failed to keep disciplined and wasn’t exercising. I gained most back 195, but was able to maintain it.

January 2024, my doctor recommended weight loss medication based off my attempts and failures, but after learning more about it I didn’t feel I was disciplined enough. I started weight watchers again it didn’t last long. In April I said forget weight loss let’s focus on muscle gain and learn to enjoy exercise.

I started weight lifting 3 days a week but I got bored and started looking for something else. I started a pole dancing class in June, I fell in love. I’ve been training 4-5 days a week for months without failure, (pole, and a mixture of hot yoga, weightlifting, and ballet and other dance, flexibility classes all classes are at least an hour long and my heart rate ranges from 140-170). But I’ve gained weight back to 205lbs, but I realize that some of that is muscle growth, I’m a lot stronger, graduated to the next level of pole and look it too ( muscle are actually visible ), waist has gone from 36inches to 34inches.

8 days ago I started to track what I eat, I didn’t change my eating habits though, I wanted to pinpoint my bad habits . (I made sure to track butter, dressings and any binge eating I did as well) I’m averaging 1850 calories a day, based off my BMR and TDEE I should be losing weight, but I’m not.

My goal is 150-160lbs, strong and healthy.

This brings me back to my question, is weight loss medication a good option? I’m worried I won’t be able to maintain my weight, and the negative effects the meds may have. Thoughts?

Btw: I’m 5’8”

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Tuesday, November 19, 2024

ADHD - I don’t remember

I started my weight loss in April. I have taken monthly pics and keep a log of weigh-ins… I did that because I know how I am and totally expected to forget.

The same way I couldn’t remember the feeling of when I was at a healthy weight, it’s only been several months (down 65#) and I don’t remember what it felt like before I started working on myself.

Anyone else forget quickly how it felt to be unhealthy? Or remember way back when how it felt before it got out of control?

I wish I could have quick flashes of the feeling to help remind me how far I’ve come….

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Getting Back on track.

Hello everybody! I decided to make this post due to me failing of track on my weight loss.

My weight is 84 kg as of right now, and my goal weight is 77 kg.

I'm 19M 184cm.

I lost to the point where i was 70 kg, but i was feeling unvell and had absolutely no energy for anything. Interesting fact, that my unitended weight loss was actually caused by me stopping counting calories and fearing to gain all the weight back. now my goal is to mantain a healthy physique and body image, and be totally happy with my weight. because i actually gained 12 kilos in 2 months, after I stoped "dieting" and abusing diuretics also i moved back with my parents due to some life circumstances.

Overall, I understand that it's going to be a long and hard fight and I'm more ready then ever.

TLDR

19M 184CM CW-84 GW-77

Daily deficit - 2600 kcal

Daily activities: waliking 10-14k steps at a good pace and also training in the gym for an hour daily.

Any tips and tricks would be welcome!

Pictures of me at 74kg and now at 84kg

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Medical diet

Hi, I’ve lost 30 pounds through the conventional method, but I’ve been at a standstill since last September when we had to go back into the office. A standstill until the past 6 weeks when I gained 10 pounds. My doctor told me about her hospital’s weight loss clinic. They have very low calorie options (no thank you) and a low calorie option of 1200. I told her that I know myself and I know that going straight into 1200 is an automatic failure for me. She said they can start me off at a higher calorie level.

I’m considering doing this as I have over 100 lbs to lose and I’m a 53 year old woman. My main concern with doing this is that I’m going to lose too fast and have a lot of excess skin. But after being morbidly obese for 20 years, and being 53, that’s going to happen anyway, right? Even if I lost only a pound a month there would be loose skin, so might as well do lower calories and lose as much as is healthy under a doctor’s supervision. Am I right about the skin?

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Monday, November 18, 2024

Lost 70lb, 11 months. Just crossed into normal BMI range. (46m)

I was going to wait for the 1 year mark and/or 80lb before doing my post but I crossed into normal BMI and am finally feeling like a "skinny" person. I am super stoked right now and wanted to tell someone. I have not been this weight since I was 19 years old.

Over the course of my weight loss I revised my goal weight 3 times lower and am going to continue to lose weight into the middle of the normal BMI range and continue the diet for the rest of my life, but this is the point I told myself I would pull back some and work on gaining back some muscle mass.

My diet is a non strictly enforced, but counted 1200 calories (for around 1600 deficit vs pre-diet). Enforcement was mainly via cutting out breakfast (or having a packet of oatmeal or salty nut bar), having a "snack" lunch. (leftovers or ramen or small prepped meals), and eating half sized portions for dinner (roughly 600 calories)

I have a desk job but I have always been relatively active. I backpack/bike regularly and I walk/jog 3 miles a day, but that isn't new, I can just do the entire distance jogging now. I also got a dog this year, which is new :).

Some notes synopsized from from my weight diary.

  • 2 mo. -20lb First 20 pounds came off very fast. Hungry constantly. Bad heart burn, started taking Zantac.
  • 4 mo, -30 lb, I plateaued around this point for about a month. Probably my body adjusting and actually loosing the fat vs water weight from the diet change? Less hungry.
  • 6 mo, -47 lb. This was my first goal weight. But I still had quite a belly and wasn't noticing much physical change to appearance besides my wife commenting that my butt was gone, so I revised my target. Pant size is down 5-6 inches and I have to purchase new pants.
  • 7 mo, -53 lb. My stomach size has adjusted I think. I can no longer physically eat full sized portions without becoming very uncomfortable. Appetite seems reduced. BP down 35 points and cholesterol has reduced from alarming to low. Doctor reduces dosages for BP and cholesterol medication.
  • 9 mo, -60lb. Actual rate of loss has slowed a LOT. But I am seeing the physical effects. I can no longer wear XXL shirts and comfortably fit some L's. I have a lot of loose skin under arms and my belly appears flat from the side without sucking it in. Considerable improvement to mood and energy. Lowered anxiety and depression.
  • 10 mo. -65lb. I am not "trying" as hard anymore but am still losing weight, just eating enough to not feel hungry. Waist is down 8 inches. I had to purchase new shirts. XL shirts now look frumpy and too large. I'll never be a medium with my height.
  • 11 mo. -70 lb.

One interesting note is that I didn't really see "major" physical differences and people noticing the changes until 3/4 of the weight was lost. Then change seemed to come very fast in the areas I and other people notice even while the weight loss had slowed down.

I feel like at some point I hit a self-sustained level. Before I lost the first 50lb my body was actively fighting me losing weight at every step. Now I feel like I am craving just a bit more than the right amount of food. I know that's a trap, but it doesn't feel like my body is fighting it as hard, it's better balanced.

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A Dietitian’s Guide to Setting Realistic Weight Loss Goals During the Holiday Season

Can you lose weight during the holidays? Sure. But let’s be real for a minute. This is the time of year when many diets fail. Stress, sleep deprivation and indulgent festivities make this season extra challenging for anyone managing their weight. So how do you handle it?

One option is to rely on your willpower. Try to push through, stick to your plan and avoid every temptation. But, as a dietitian, I will tell you this plan may be the quickest way to sabotage your long-term goals.

Why? A rigid, all-or-nothing mindset during the holidays (or any time) leads to feeling deprived, guilty and sometimes resentful when you miss out on the things you enjoy. That’s a perfect setup for yo-yo dieting, where you end up fluctuating between extreme restriction and overindulgence.

Instead, let’s talk about how to set flexible, realistic goals that keep you feeling empowered, not discouraged.

Aim to Maintain

woman weighing herself to check in on holiday goals

First, rethink what success looks like for this season. Instead of aiming to lose weight, consider setting a goal to maintain your weight through the holidays. Shifting to maintenance mode isn’t giving up, it’s adopting a long-term approach, which research shows strongly predicts lasting success.

Think of it like the story of the tortoise and the hare: a fast start doesn’t matter if you can’t keep up the pace. Giving yourself the flexibility to enjoy the holidays might mean a slower journey to your goal, but it lowers the risk of throwing in the towel entirely due to feeling guilty or frustrated by unrealistic expectations.

Still, aiming to maintain doesn’t mean anything goes. People tend to gain one to two pounds over the holidays, so it’s still a good idea to be intentional about your choices. Here are a few simple strategies for mindful eating:

  • Listen to your body’s hunger signals and work with them, not against them. Avoid skipping meals or “saving up” calories for special events, as this can lead to overeating later. Instead, eat when hungry and focus on eating enough to feel satisfied.
  • Take time to enjoy your food. Enjoy your meals more by chewing slowly and savoring the flavors.
  • Fill up on nutritious choices. Load up at least half of your holiday plate with veggies, fruits or lean proteins before moving on to richer options.
  • Walk away from the table. Move away from the snack table once you’re satisfied to help prevent mindless eating while you socialize.

Set Healthy Behavior Goals Instead of Weight Goals

woman weight lifting at home during the holidays to reach goals

While you’re focusing less on the scale, you can still aim for non-weight-related health goals. Think about small, achievable habits to help you feel strong and energized in the new year. Here are some ideas:

  • Increase your daily steps. Maybe set a target to walk an extra 1,000 steps a day or take a 10-minute walk after each meal. Movement supports your physical health and boosts your mood, which can help during the holiday hustle.
  • Stay hydrated. Drinking more water can help control your appetite and support your energy levels. Try to keep a water bottle with you, especially during busy days.
  • Prioritize sleep. Strive for seven to eight hours of rest each night. Sleep deprivation can increase cravings.
  • Practice stretching. Even short stretching routines or gentle yoga can ease stress and improve flexibility. Use them as a way to center yourself during hectic days.
  • Start a journal. Take a few minutes daily to jot down your thoughts or set intentions. This can help you focus on your goals and reflect on what’s working.

Be Mindful of Alcohol

Christmas time. Serving drinks for new years party.

Holiday parties and family gatherings often include alcohol, and those extra drinks can add up. For example, going from two to three drinks per week to four to six might mean an additional 200-600 calories a week or more. Alcohol also tends to lower your inhibitions around food.

Here are some ways to stay mindful of alcohol:

  • Set limits before events: Decide how many drinks you’ll have so you feel in control and avoid overdoing it.
  • Alternate with water: Try drinking a glass of water between drinks. This practice keeps you hydrated and can help slow down your intake.
  • Choose lighter options: Opt for lower-calorie options like sparkling wine or light beer.

Make Self Care a Priority

Person practicing self care during the holiday season

The holiday season brings plenty of stress along with the celebrations. Between shopping, cleaning, cooking and family obligations, it’s easy to feel overwhelmed. And when stress levels go up, so do cravings for comfort foods. That’s because stress hormones can trigger the urge for quick energy sources, often sugary or high-fat foods.

Combat this by making self-care a regular part of your routine.

  • Schedule time for yourself: Even just a few minutes helps. Take a walk, read a book, meditate or do something that helps you relax and recharge.
  • Practice mindfulness: Try breathing exercises or guided meditation to help manage stress. Apps and online videos can make this easy, even for beginners.
  • Connect with supportive people: Spend time with low maintenance friends or family that make you feel good.

Make a Plan for the New Year

Woman Writing New Year's Resolutions

When the holiday season winds down, be prepared to shift back to your weight loss goals. Setting up a clear plan ahead of time can make this transition easier. Here’s what to include:

  • Set specific New Year’s goals: Make your goals measurable and time-bound. For example, “I’ll log meals in a food tracker three days a week (Monday, Wednesday, Friday) starting January 6” or “I’ll walk 20 minutes four days a week (Monday through Thursday) starting February 1.”
  • Build in accountability: Find an accountability buddy to support and share progress. Or consider pre-booking non-refundable workout classes to help you stay committed.
  • Prepare your environment: Make it easy to start strong by stocking up on what you’ll need. For instance, schedule a meal delivery service to arrive in early January so you’ll have healthy foods ready to support your goals.

These strategies can help you find a balance that works this holiday season. Remember: progress, not perfection.

References:

  1. Koritzky G, Rice C, Dieterle C, Bechara A. The Biggest Loser Thinks Long-Term: Recency as a Predictor of Success in Weight Management. Front Psychol. 2015;6:1864. Published 2015 Dec 8. doi:10.3389/fpsyg.2015.01864
  2. Díaz-Zavala RG, Castro-Cantú MF, Valencia ME, Álvarez-Hernández G, Haby MM, Esparza-Romero J. Effect of the Holiday Season on Weight Gain: A Narrative Review. J Obes. 2017;2017:2085136. doi:10.1155/2017/2085136

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M23, 5’10, 260lb, need help with weight loss

I need help figuring out what meals would do best with what I’m trying to do. I want to stick to 1,600 kcals a day to stay on track to losing about 2 lbs a week to cut as quickly as possible to 190. I want to incorporate protein a lot, but it absolutely makes using the bathroom a chore. I'm mainly wanting to focus my meals around the "real good chicken" tenders, which have 23g of protein a serving, with doing 112g of protein a day. I definitely need fiber as well. If anyone that is knowledgeable about this stuff can help me figure out what I can do, I’d appreciate it. I've Googled so much and have come to no kind of meal plan. What kind of sides should I add to hit my fiber need and any other nutrients I may need? Thanks in advance.

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Sunday, November 17, 2024

After weight loss

There’s really no point of this post it’s more like something that’s been on my mind that no one in my life can relate to.

About me - Female, 22 H: 173cm (5’9) ST: 93kgs CW: 68kgs

So my entire life my parents have been weird about my weight. Like they’d look at how much food I’d take, they’d judge what I ate. Even now.

Since I could even remember, my dad would make little comments about my weight, calling me heavy, comparing me to my siblings, he’d ask me to step on the scale in front of him when I was like 11.

When I was 11 he offered me some chocolate (like one of those huge blocks of chocolate) and I took a row (4 pieces) and I started laughing like “sorry I’m taking the row it just broke off” then he got really mad and started yelling and calling me fat. It really stuck with me but I never reacted.

Ever since then I pretty much had an eating disorder. I would binge eat for days and then I would starve myself for days. And that went on for years.

I feel like I’m in the best shape I’ve ever been in my life right now because I improved my relationship with food and I have a bit of muscle. But losing weight gave me severe depression and social anxiety and I think I have body dysmorphia. I still haven’t processed that I’ve lost the weight and I still see myself as fat. But my sister jokes and says I look anorexic sometimes. After losing the weight my dad said “are you okay? You look skinny. Don’t lose too much weight you can’t be underweight and you can’t be overweight” pretty much implying that I look underweight and unhealthy now. And mind you I’m at a healthy weight.

You just can’t win. People will always have something to say so just focus on yourself and improve yourself. I know my dad was probably just trying to make me understand that it’s unhealthy to be overweight but he never really helped me. Honestly he would just judge me and mock me. I wish that as a kid my parents would try and help me instead of pass a comment.

Idk what the point of this post was but I thought I’d share since nobody in my personal life can relate and you all probably know what it’s like to be fat shamed by your own people. Feel free to share your stories.

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Starting my weight loss journey!🎀

Hi everyone! I (18 F) am just starting my weight loss journey, and I think this is the best I’ve ever done so far! It’s been three weeks, and I’ve managed to stick to a calorie deficit and go to the gym for an hour every day.

I’ve always been very overweight, starting out at 276 lbs at 6 ft tall. I’m now down to 270 lbs, and I’m so excited about this progress! <3

This is the most consistent I’ve ever been, and I’m feeling really motivated to keep going! My first goal is 200 lbs, then we go from there!

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Stupid question, can I count calories during the week but just not think about it during the weekend? Will I still see progress?

I’m on a pretty big weight loss journey, basically because my doctors said I will die if I don’t lose weight lol. For the past few months I’ve been counting calories on the weekdays because it’s easier to watch what I eat at work, work pays for dinner so I grab salads and on the mornings I’ll have something small, but on the weekends I just wanna relax and eat ice cream cream that’s actually good, and not these sad diet ice creams bars. Will this still help me lose weight or will the weekends ruin it?

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Saturday, November 16, 2024

At what point in your weight loss journey do you buy new clothes?

Hi everyone! For context, I'm a 5'2 female. I went from 180 lbs to my current weight, 145 lbs. All of my clothes is loose on me, I don't mind some of it, but I do want some clothes that fit. However, I'm planning to lose another 20-30 lbs.

I bought some new clothes recently for work, but I understand they might be loose when I'm done with my weight loss, and I will have to buy more clothes again.

Do you buy new clothes when you're not at your end goal yet, but all of your old clothes is loose?

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Going from obese to skinny-fit back to obese again.

I’m 29, 5’2F and 165lbs. My doctor let me know that I’m obese.

A year and a half ago I was 105-110lbs. I was skinny my entire life until after HS. I went from being 100lbs to 170lbs from ages 20 to 26. I knew I had undiagnosed B.E.D.

By the time I was 26 I started taking a**rall and it helped so much with my BED along with me being on my feet all day at work, I lost 40lbs in 4 months.

I felt so confident and I became a better version of myself. Fast forward a year and I had troubles at work with being s*xually harassed and unfairly terminated- I stopped having an income to pay for my meds. I gained back all the weight so quickly.. probably in a few months.. it happened in the blink of an eye..

I went from being confident to being a NEET (not in employment or training) and being shut in.

It’s hard to find a job because I only graduated from HS, my old job paid really well but I can’t work in that field now that I don’t have anyone to put on my resume. I can’t pay for my a**erall medication. It just really sucks.

I try to eat healthy and walk 10k steps a day but I end up eating all the calories I burn off and then some. I just feel so stuck and I’m not sure what to do.

I’m pushing myself so that I can lose weight by watching my calorie intake and be a better version of myself. I just wish I could lose it all again and feel like myself. Noticing how people treat me when I’m skinny vs obese hurts so bad. I really want to help myself. My doctor put me on BED meds 8 months ago and I’ve gained weight instead of losing but now has prescribed me something else that will help kickstart my weight loss.

I just want to feel like myself again and I’m trying to have hope again that I will have a miracle happen like how I did before and lose 40lbs quickly. 😞

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Finally at my goal weight - how to maintain but also maintain my fitness/exercise?

Hi all,

I've reached my weight loss goal and am wondering how I should start maintaining my weight as I really don't want to lose anymore. For me the weight loss was an additional bonus for the health kick I started at the beginning of the year.

I currently do a 2 min plank, a yoga routine, 25x4 of sit ups, crunches, reverse crunches and squats and 45 mins of cardio (approx 300 calories) daily.

I eat around 1700-1800 calories on my normal days and around 2100-2300 on my cheat day (I usually do approx 4 miles walking on top of my routine).

Do I reduce my cardio down to 200-250 calories a day, only do it a few times a week?

Appreciate the advice!

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Friday, November 15, 2024

Apple Shape Help

I’ve been frequenting this sub for months now while I’ve been on my weight loss journey but this is my first time posting. I am 5’4, 21 years old, female, and now only slightly overweight (🎉) but I still have the same apple shape I have had since my highest weight. I’ve seen some people say that eliminating carbs is really helpful for people with apple shaped bodies but others have said a calorie deficit is all that matters. Does anyone have experience or advice in this? I am hoping once I get to my goal weight the apple shape will be gone but I’m worried it’ll still be there if I don’t cut out carbs (which I have not been doing thus far). I also have focused mainly on diet and my exercise is pretty much just walking my dog & a Pilates class maybe once or twice a week.

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Slow or more "aggressive" weight loss

Hi everyone,

I've been reflecting on different approaches to weight loss and would love to hear your experiences and thoughts, especially if you've tried an aggressive calorie deficit—something beyond the usual 10% of your Total Daily Energy Expenditure (TDEE). For example, cutting 800-1000 kcal or more from your daily intake.

From what I’ve read and experienced, I’m skeptical about this approach being sustainable. I feel like it’s not just about the "calories in vs. calories out" equation because your TDEE can change significantly during a weight loss journey. Factors like:

  • Weight changes: A smaller body burns fewer calories.
  • Muscle mass: If muscle is lost, TDEE can decrease further.
  • Low energy levels and activity: Feeling lethargic can lower your Physical Activity Level (PAL), further reducing calorie burn.

The body is smart and always striving for balance. If you dramatically reduce your calorie intake, it seems like your body adapts by reducing expenditures—sometimes making it harder to lose weight or maintain the loss in the long term.

So here’s my main question:
For those who went for a more aggressive calorie cut, how did it work out for you? Did you manage to keep the weight off after reaching your goal, or did you experience a rebound?

Also, did you notice your energy levels, metabolism, or hunger signaling change significantly during or after the process? If you went back to eating at a "normal" TDEE, did it seem like your body was burning less than expected?

I personally think sticking to a smaller deficit (around 10% of TDEE) might be a more sustainable option, but I’d love to hear your insights.

Thanks in advance! Looking forward to hearing your stories! 😊

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Thursday, November 14, 2024

I broke habits, what do you think contributed to weight loss

I was on a track to losing weight and recently slipped.

I am male, over 35, at 6'2 and 208 now. I was targeting at about 198, 195 range for months.

I got a little lax over 2 weeks. I was trying to understand possibly contributors.

And even though I gave specifics below, you can ignore those and maybe talk about in generic terms. Is bad diet more of a contributor than saying carbo exercise.

Diet:

Diet was probably biggest contributor. I ate more meat a couple of times this week where usually I dont. Went to restaurant for burgers, fries, fried chicken off and on over last couple of days. Each meal probably 1500 calories.

Time of Eating:

I was pretty good about not eating before 9pm. But recently I slipped over past 2 weeks. Last week I snacked at 1am with some chips. Normally I would eat around 6pm and eat again at 8am

Exercise:

I do light cardio 5 days a week and weights during the week day, about 30 minutes of exercise.

Also, I track my steps. I used to average 7k steps a day. Now I do about 4-5k.

And Could be Stress and Sleep:

Work has kicked in end of year, maybe more stress and getting about 5-6 hours of sleep a day.

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Clothing suggestions for the middle of a weight loss journey?

My initial goal is to lose 70 lbs. I’m already down 15, which is sick! I’m already noticing clothing, particularly the pants I wear to work, is getting looser. But it’s also getting really annoying constantly having to hike my pants up and if things go to plan then the time will come where things no longer fit me at all. But I genuinely can’t afford to buy a whole new wardrobe every time I drop a size or two until I get to my goal weight. What did y’all do for situations like this, any style recommendations or cheap clothing tips? Or even ways to make adjustments myself, I only have basic sewing skills but am willing to learn.

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Wednesday, November 13, 2024

Starting Strong!

Hey yall! I’m (5’9”, 23y, M) gonna update yall on my weight loss journey. Unfortunately I’m not just now starting (it has been about a month since I started)

Initial Weight: 380 (highest ever weight too) Current Weight: 369 (As of 3 days ago, down 11) Goal Weight: 200lbs

So just to introduce my rhythm, I’m using the Weight Watchers app and I’m targeting to lose 2-3 lbs every week. I don’t have real checkpoints besides that. I’ve tried to lose weight before but setting a goal weight by a certain date failed for me since after that date I had no real motivation, so for now I am just going off of weekly targets. I’m not doing much exercise yet, I’m just closing my fitness rings on my watch, and tracking weight watchers. To help me close my rings, I’m playing BeatSaber on my VR headset and I want to start walking or cycling on my bike. I’m also avoiding fast food like a plague!

I’ll be updating my weight weekly, and share if I make it or not to my goal for the week. My check-in days are Mondays, and my target weight will always be static, never based on my current weight. For this week, my target weight is between 364 and 367 lbs.

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I never thought i needed help losing weight since i did it before, but for real i needed your help

TL;DR: I’m a 37-year-old male who successfully lost weight twice using exercise, reduced eating, and intermittent fasting. Recently, despite continuing these methods, I can’t sustain the weight loss. Could aging, stress, or other factors be affecting me? Looking for advice to achieve lasting results.

Hi everyone,

I'm a 37-year-old male (turning 38 next month) and have been struggling to lose weight sustainably. Here's my history:

  • First Success: At 22, I lost weight from 105 kg (231 lbs) to 80 kg (176 lbs) over eight months while in university.
  • Setback: After getting married and having my first child, I gradually gained weight back and reached 105 kg (231 lbs). Blood tests showed I was prediabetic.

  • Second Success: I lost almost 30 kg (66 lbs), bringing me down to 75 kg (165 lbs), which made me feel amazing and happy.

  • Recent Struggles: Over the past few years, I've regained the weight 105 kg (231 lbs) and have been trying to lose it again for the past year without success. I’ve been doing exactly what made me lose weight in the past:

    • Exercising 30 minutes a day
    • Eating less
    • intermittent fasting

Despite these efforts, I only lose a few kilos before regaining the weight quickly, leaving me feeling worse each time. I've tried various methods repeatedly but nothing seems to stick.

Questions: - What am I missing in my weight loss approach? - Could factors like getting older or having a stressful job be affecting my progress? - Any advice or strategies to achieve sustainable weight loss?

Thank you for your support!

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Lost a bit over 100lbs and beginning to regain it. I have no idea how to start again

About August last year I started my journey at 6'1 and 310lbs. I was able to get to 190lbs, 6'2 (grew an inch since im 15). This was the best shape I have ever been in since I was like 5 years old, and for once I wasn't ashamed to take my shirt off at the pool and stuff even though I still was pretty soft at that weight (I didn't lift during my weight loss). Anyways, I don't know what happened. I maintained my weight for about 4-5 months, but in the past 2 I've been regaining it quick. I don't know if it's been my recent insecurities with my face or just life but I feel hopeless against binging. I genuinely have no idea how I lost it the first time and I can't get that discipline back. I'm really scared to be obese again, especially because of how hard it was to lose it for me. So I want to stop before it gets really out of control. Has anyone else had this issue? How can I get that discipline back that I had before?

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Tuesday, November 12, 2024

Tips going into the Holiday?

Hey Yall. I am on a longer weight loss journey. Started at 425 and am down to 384 lbs.

I struggle a lot because eating is a big coping mechanism for me. I use it when im happy to celebrate. I use it when im sad/depressed to deal with my emotions.

This makes my progress super slow because it doesn't take much to knock me off course. So im trying to plan ahead for the Holidays.

There's a lot of love, sadness and loneliness that happens for me during this time. Its kind of a roller coaster! My family also uses food as the center piece for getting together to celebrate Holiday events.

Any tips suggestions on how to navigate this? I am worried I will undo all my progress. But thinking if I can plan ahead and have a game plan in mind, I can at least minimize that.

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Medically fat and I'm pissed af

I need to vent.

So, I snore and I have light sleep apnea. Which I know I have had for several years. So I decided to seek help for it, since the snore guard I use is expensive and with a diagnosis would be covered by insurance.

I got my diagnosis and in every single conversation it's: "yeah, the first line of treatment is losing weight, so we won't cover the mouthguard, because it might not work."

I snored before I was overweight, but every single darn conversation goes back to me having to lose weight. I lost 5 kg in the last month (almost 10 lbs), I just want a snore guard as a darn reward. When I ask them which BMI I need to hit to get one, the answer is: "we play it by ear."

There's a ridiculous amount of treatments that might not be effective that are still given to people with health issues. My partner had 5 different inhalers for his asthma, before finding the right one and somehow I'm too fat for a snore guard that will last me three years.

Worst thing is that the promise of a snoreguard would have me jumping through every hoop. I just want to have a snore guard, so my weight loss journey gets a little easier.

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