I’ve had it

I’m done being fat. I’m currently 211 lbs and on a 5’4” frame, it’s a lot. I have asthma and horrible issues with my ankle. I’ve posted on here multiple times about needing to make a change and intending to, but I can never seem to follow through with it. I think I’ve come to the realization that the reason I can’t stick with anything is that I’m scared. It’s stupid, I know.... but I have a huge issue with change and well changing my diet is big! I’m worried about never being able to eat the foods I enjoy again. I have a limited diet as is, due to food sensitivities and also extreme pickiness, but I know that if I don’t make a change now, I’ll probably be dead before I’m 50. I know that this can’t be a temporary change, which is why I worry about never eating the foods that i like again. I feel like if I end up eating say a hamburger, that I’ve ruined my diet forever and then I just go back to eating like crap. I guess I really could just use some advice and support. I’ve done it before, but have always gained it back. I really want to make my weight loss permanent this time.

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Down 20lbs and feeling confident that I can keep going!

Me: Male, 38, 5'11", Starting Weight - 284lbs, Current Weight - 263lbs, Goal Weight 203lbs

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Thanks everyone! r/loseit has really helped me to change my relationship with food and weight loss. I've lost 20 pounds and for the first time in and long time, I feel confident that I can reach my goal weight. I was never the fat kid growing up and in my early twenties. I could eat anything I wanted and as much as I wanted and due to exercise and the military, I never gained a pound. Get and go to school full time, work full time in IT (very sedentary), start a family, stop exercising, and keep eating the same. Before I knew it, I was a hundred pounds overweight.

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I tried all sorts of diets and would start well, but would get discouraged and quit whenever I wasn't able to keep perfection or gained a pound. One bad day would turn into two would turn into quitting and gaining back everything and more. I couldn't figure it out. It wasn't like I was eating chips by the bag and burgers morning, noon, and night. I was tired of having to keep buying new, fatter clothes. Something had to change!

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One day, I discovered loseit. I read your stories and took heart. If it is humanly possible to do something, I should be able to do it too! So I downloaded a calorie counter and committed to just logging food for a week. Didn't matter if it was as small as a peppermint; if I ate it, it got logged. I found that I drank a lot of my calories and that little snacks could sure add up. Small combo platters at a restaurant could easily top 1000 calories. Between breakfast, lunch, dinner, and snacks/colas, I was easily eating 3000 calories. No wonder I was gaining weight! I bought a body fat scale and went to a tdee calculator. With that knowledge, the next step was simple (though not always easy)

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Calorie counting has been so simple. Lots of calories in = get fat. Fewer calories in = get skinnier. Counting calories led naturally to eating (mostly) better. I want to eat "normal" food with my family, so I eat little during the day. Dave's killer bread and peanut butter for breakfast, diet shake for lunch, then a normal supper. If we want pizza, we get pizza. If we want burgers, we get burgers. I still have colas, but now only one of those little cans and night with supper. I'm trying to cook at home more and have been loving trying new recipes. As long as I stay under my calorie count, I lose weight. It's been so liberating! I don't have to keep to any sort of perfection. I don't have to live in a gym (though I do plan on exercising again). I won't lie; I get pretty darn hungry during the day, but knowing that I get a normal meal at home sure does help. And knowing that I have to log everything helps prevent afternoon trips to the vending machine.

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Sorry for the long post! Just wanted to thank everyone for their help. There's a whole bunch of people like me that lurk and rarely post and your stories really help!

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The Mindset That Helps Me Lose

I lost 50 lbs 4-5 years ago, and gained back 25 with 20 being over the last year (thanks new relationship weight and broken scale). Nearly down 10 again and I wanted to share some of the mindset and mantras that really helps me lose best. They're ones I have either retained from my first go around with losing weight or my current weight loss journey.

1. The time will pass either way. I can either be looking back months from now happy that I made this choice for future me, or I can feel down about not changing before this point and wondering why I waited so long.

2. I can't remember what I ate two weeks ago. Food seems important in the immediate, but do not live like the meal you have right now is the last one you'll ever have.

3. Choose good enough. Can't decide what to eat because you're feeling picky? What is "good enough". Think of something, and eat it. Don't make it into a big production every time. It doesn't have to be the most delicious thing ever. As long as you are still mildly enjoying your food, its not bad food.

4. Weigh yourself consistently. It can be every day, every week, or every month. Choose a regular time that works in keeping track of where you are at. Don't let a broken scale be an excuse. That's how you gain 20 lbs in one year. Weighing daily also helps eliminate fear of stepping on the scale because it becomes a daily habit.

5. Celebrate success not with food. You lost another lb this week! So treat yourself to committing to making today another success, not an excuse to indulge since you've lost so much already.

6. Forgive and move on. You ate more than you planned today? Okay, accept it as something you can't change at this point and focus on right now and tomorrow. Plan for success rather than worrying about failure.

7. Exercise every day. Do it. Just do it. Do it. Do it, do it, do it! Do it enough, and it helps balance out some of the times you eat more than you planned during the week. It does not balance all of those times though, so don't make a habit of using those "bonus calories".

8. Weight is lost in the kitchen, but bodies change shape in the gym. Losing weight will change the body to be a smaller version of what it was. Exercising, moving around, gaining muscle changes the actual shape of it.

9. Track progress physically and visually, not digitally and mentally. Its easy to blow off an app that sends six notifications a day. Make a chart in excel as a calendar and print it off. Add whatever info you want on it. Cross off every day you succeeded. I use mine to cross off the days I have run. I've done everyday since August 8, its physical visual reality that I have reached my goal every single one of the those days. Its a lot of X's. I put my goal weekly weight (1 lb/week loss) on it as well and I check off when I hit it. It is deeply rewarding to see how far I've come.

10. Eat the way that works for you. I don't feel any need for breakfast, I don't get hungry in the morning. I get hungry in the evening/night. So I choose to have a lighter lunch and no breakfast so I can allocate more calories to dinner or after work snacks. If I've eaten my lunch already at work and am still hungry, I keep an apple nearby. If I'm hungry enough, I'll eat that. Otherwise, it can just be apart of tomorrow's lunch. This works for me, but may not work for you, so figure out what times you feel hungriest versus not and balance it out.

11. You have to learn to be an adult to yourself and say No. Sometimes you are going to feel hungry, or really want that certain food. But you're out of calories for the day. Sometimes you can get away with getting a small piece of it and enjoying it having only gone over your calories a little bit. But sometimes you have to buy that whole bag of Doritos and your self control isn't so good once you've had a chip or three. So say No now, before you even taste it. You know what the outcome will be, so be the adult in control over the situation. Parent your own self. Saying No may not be easy, but it is rewarding.

12. Make it an excuse to try new food. You've had skittles before, you can skip having them now, you already know what they taste like. But what about X food? I haven't had that before and its a lot lower in calories/sugar, or its a smaller portion size, or is just something new that I can learn about. Eat that weird looking fruit because its way more adventurous and rewarding an experience than those skittles (especially since they changed to the apple flavor. RIP lime). You can always remember what something tastes like, eating it again is just confirming the memory of it.

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The Fear of Being the "Fat Kid"

I was talking with a coworker a few days ago who was commenting on my weight loss, mentioning he had lost a lot of weight after being heavier as a kid. "You'll always be a fat kid in your mind," he said. He was right.

The low-mid-160s seems like a fine place for me to be scale-wise in my mind. I recently had surgeries on each of my knees, and that process meant I actually briefly broke into the 150s, but I decided that that number seemed too low to me. So I resolved finally to shift gears and start doing what gym-rats call recomposition - not maintenance, but trying to add muscle and shed fat at the same time.

I think it's working? My love handles feel noticeably smaller, though I suspect that most of the fat I have left to lose is still in my butt. I'm not 100% sure it's working, is my point. If I strain my eyes just so, things look ... smaller ... I think?

But the number on the scale is going up, and I'm shocked at how panicked that makes me feel. It's been going down steadily for 16 months, and I've made more progress than was previously imaginable, but I've added 2-3 pounds in the last two weeks and I'm kinda freaking out about it.

But I should be gaining weight if I'm adding the muscle I think I'm adding. I was doing a pullup program that just wrapped up with a 10-minute pullup challenge (I got through 32 pullups in 10 minutes, which is obviously represents new muscle that I've added).

But I'm not sure how to deal with this fear. I saw 167 the other day and my heart rate jumped. Now, 167 is fine. Under no colorable definition of anything is that heavy, especially for a person who's lifting 4 days a week and eating in the 2000-2200 calorie range with 170g protein every day. I know these things. But that number freaked me all the way the heck out.

Has anybody else who finished and moved into maintenance felt this? Because I had thought losing the weight would make me less sensitive, but like that coworker said, the body image issues that come with having been heavy my entire life ... they're really a thing.

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I only lose weight for one week every month

SW: 207 (June 2018) CW: 183 (today) 24F 5’8

Hi all! I’ve lost 25 pounds since June, but my body has been following a weird pattern, so I’m wondering if anyone has any tips to push through!
Every month of my weight loss journey I’ve lost 5 pounds in one week and then my body maintains my weight until the next month when I lose 5 pounds and maintain for the rest of the month and so forth. Why is it only possible for me to lose weight for one week?!

I do the exact same things every week. I go to Orangetheory 4-6 times, CICO, and IF 16:8.

Has anyone else experienced this? Were you able to push through?

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5 months and ~32kg (70lbs) down: chart and thoughts

Around this time last year - I was here. But then my weight then spiked up to around 130kg. I remember the exact moment, standing in my kitchen around midnight, where I took my eye off the ball and let my bad habits slip back in - I'm a comfort eater with problems. At ~130kg I was just shy of cat II obese.

I was eating ice cream for breakfast, a common dinner was a Large Big Mac Meal, Oreo McFlurry, Cheeseburger, with diet coke. I didn’t do any exercise beyond walking to work, where I was working huge shifts. I remember some miserable nights drinking with friends - knowing that my confidence in my appearance was spiraling so low that I was just spinning my wheels re going on dates. Around spring this year, I had a burning platform moment - where I realised I was getting to the point beyond which exercise (and many other things - like sleeping) would become extremely difficult. One of the main catalysts for changing was opening up to my close friends about some problems in my life, and rationalising them (but that’s not a story for here).

This community has some amazing advice and is pretty supportive. Here are some observations, weight loss hacks, and data from the past few months to add to the body of knowledge:

A few ‘fat people problems’ I encountered:

• I snored very loudly (sleep apnea) - to the point where I couldn’t share a double room with someone. This became an oddly limiting factor in my life. I like traveling and it made me self-conscious about going in hostels, taking trains and planes, sleeping over at peoples’ houses.
• Clothes look a lot worse when you are fat - this is particularly true for unconventional clothes; apart from the rare exceptions where it goes full circle (think Biggie Smalls in a Coogi sweater).
• You spend a lot of money on food - from a volume perspective. It appears like less because junk food binging doesn’t require you to plan beyond the next binge. If I buy a whole week’s worth of stuff for $75 - it feels like a big purchase, vs me dropping 25 dollars every other day.
• People generally aren’t attracted to fat people as much as they are to thinner people. There was a near linear inverse relationship between me gaining all the weight back and romantic interest.

Things I noticed on the way down:

• Working out at lunch is a fantastic use of time. I go to the gym, come back showered and refreshed (albeit a little tired on arrival) and eat lunch at my desk.
• My IBS reduced significantly.
• People generally react positively to weight loss. Some people might not have experienced this (and had to deal with the envy of others). But, generally, I think it creates positive reactions. This can only be a good thing, it represents a net increase in positivity in your life in a fairly wide area - your interactions with others. 8As you build momentum your identity begins to shift and you experience ‘stickiness’ around going to the gym/eating well. I can summarise this by saying: I like being someone who regularly goes to the gym - I don't like someone who eats family sized tubs of ice cream.

Weight loss hacks:

• I can confirm all the basics work: CICO, with IF (and ADF specifically) to help boost it.
• I found that not being worried about eating unconventionally (like eating a bunch of protein bars one day, or eating strange meals like slices of ham) really helps with CICO. One day I ate cereal without milk - over the course of 5 months all of this adds up
• Walking meetings - taking meetings outside and walking and talking has added about 45m of walking time per day for me. They are also generally more productive.
• If you hate cardio - just do weights. I don’t hate it, but I don’t terribly enjoy it. I do enjoy free weights and as long as the heart rate is up it becomes cardio too. FitBit - or other fitness trackers - are great for showing you how little you are moving per day. Totally cut out alcohol -- alcohol is a true nemesis of weight loss, in my opinion. Log your weight every day. I was originally going to log calories in and out. But I just made sure I had a deficit of 1500, or had consumed 1500, every day.

Weight loss so far (breaks are business trips or holidays where I had no access to scales):

Past 5 months

Past year, down, up, way down

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I've got chills, they're multiplying

Seriously. I'm finding after losing over 40 lbs in a couple of months while doing this Keto thing, I'm getting colder and colder. I often find during the day that I have to put on more layers of clothing or get comfy near a space heater. Does anyone else have this new found "problem"?

I've never really had an issue with the cold before, and I'm generally a hot blooded individual. I'd walk out in the snow with just shorts on, because I'm goofy like that.

But now? I feel like a wimp. Or the world is just getting colder and colder (and yes, I know it's fall). My blubber is melting away and I've only just started! I still have about 2/3 left to lose though. So how much more colder am I going to get?

And for those that liked the post title, just for kicks I riffed on Grease a little more.. Because I'm goofy like that:

 I got chills, they're multiplying And I'm losing control With the weight loss, that I'm trying It's from carb denying! I'd better shape up, so I can be the man Because my mind was set on food I'm gonna shape up, you've gotta understand Transform to a lighter dude Nothing left, nothing left for me to do 

Feel free to add your own lines while I'm here in the corner freezing my tail feathers off. Hopefully this provides some entertainment while also confirming whether Princess Elsa has moved in nearby... or I'm a wimp. :(

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