How can I defeat my scale obsession?

I’m 29F, 162cm (5’3”) and 77.3kg (170lbs). I’ve been on and off the weight loss wagon for 10 years. The best I ever got down to was 53kg. The biggest was somewhere above the 95kg mark.

One of my biggest issues is the ever present urge to weigh myself. When I don’t like the number on the scale I immediately lose all of my motivation and often I just throw in the towel. I’m trying to hold myself to a once a week early morning weigh in so I don’t get discouraged. But I still get this devastating urge to weigh myself at any time of day. I can drink a few litres of water, eat dinner and then want to weigh myself. Of course I know logically the number is going to be bigger than in the morning but I still get frustrated when it is. Then I binge!

I’m wondering if anyone else has this same urge to weigh and then a defeatist attitude when their numbers are up? If so please tell me how you manage it?

Also, sorry for the formatting, I’m on mobile.

TLDR: can’t stop weighing myself and giving up when the numbers are bad.

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Family keeps talking behind my back about how fat I am, and giving me dry advice, but also giving 0 support and understanding.

For the past year I've been going on and off keto because I just can't keep the diet up because (mainly my mom) simply refuses to understand that I cannot eat certain foods and keeps feeding me shit, and kicking me out of keto and I'm back to square 1. I went from 97kg to 93 kg and back to 100kg and I feel like I won't be able to achieve anything meaningful until I have complete control over my diet. Numours times I've been hearing them calling me a whale in the other room.

Rant alert: They've never been fat. They've never put 100% into achieving a goal and being beaten to the ground, and being depressed. They haven't been trying to turn their life around for months and months. And they don't understand that "just go out and go for a run" doesn't fucking help anything. I told them that going for a longer run makes my liver cramp. I can't tell if they don't give a shit or have selective hearing, since my reasoning and justifying have no meaning to them, and they cannot comprehend how their brilliant fucking advice wouldn't work, and their idiotic mindset that diet is a negligible part of weight loss. Isn't it great being raised in a carb addicted narrow minded family? Sorry for the rant. I'm sick of this shit.

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SV: Down 25 pounds, you can do it too! Find the weight loss style that works for you.

I love this community, and I wanted to add my voice and maybe help people starting out on their journeys!

At the end of March I went to the doctor and realized that not only had a gained a bit of weight, but I gained 50 POUNDS over the past 8 or so years. It crept up on me slowly and I decided to do something about it, and fix it for good.

I have always been a a bit bigger, I carry a lot of muscle have always been really strong, but I was getting too big and uncomfortable in every way, I was daunted and scared and turned to this sub for inspiration.

A lot of the information here and online in general is aggressive, "lose 15 pounds in a month", "1200 cal only", "KETO OR DEATH!" and I just wanted to say that you *can* go slow and at your own pace and still have success!

I set a modest calorie deficit (0.5 pounds a week), I realized that it would take some more time to reach my goal, but it made my transition into a healthy lifestyle easier and I believe I've been more successful for it. I've lost 25 pounds, I haven't had to sacrifice my social life and I'm half way to my goal. I took the summer off, and learned how to eat at maintenance, and held steady at my 15 pound loss. It really helped me to realize that this was sustainable and I would be able to keep the weight off for good.

All this to say, TAKE YOUR TIME! You don't have to loose 100 pounds in a year (and if you do, AMAZING GOOD FOR YOU YOU WORKED SO HARD!) but everyone is different, and don't be disheartened if you're losing slowly, or just starting to make better choices.

Small changes and goals add up, and even if your success is slow, it's still a success.

Keep on losing however is best for you. You're amazing!

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Struggling to find the right tracking method

Lurker, first time poster. I've been on a "weight loss journey" for like a year now, during which I lost 20 lbs and then gained 12 lbs back recently. I was 150 at my highest, 130 at my lowest (this year), currently 142. I'm 4'11" and 36 years old so my sedentary TDEE is pretty low. My primary goal is to get back in shape after a few years of basically not moving at all, but my secondary goal (which I know is really important for my mental health) is to get within a healthy BMI range.

When I've tried to lose weight in the past I've tried using MFP or other tracking systems, and I just HATE them for a variety of reasons, the big one being that it takes SO MUCH TIME and effort to log everything. I generally eat healthy, well-balanced home-cooked meals...I know I just eat too much, especially related to stress. I'm definitely a volume eater and I only really feel "well" when I eat a high protein, mostly vegetarian diet with tons of veggies and simple carbs. I have thought about just turning to pre-packaged food for awhile so I can be more sure of calorie counts, but so far I've been trying to follow the advice that this should be a long-term sustainable change rather than a short term special diet. There is no way in hell I will ever use a food scale to calculate everything precisely; besides, every time I have, my mental ballpark guesstimates have been within 100 calories of what the precisely-measured portion has been. I'm also not a snacker - I eat 2-3 meals a day, period, and usually skip breakfast.

Lately I've been trying to generally estimate my daily CICO but focusing on tracking my weight instead. This hasn't really been working though, even though I only weigh myself naked in the morning - my weight seems to vary SO MUCH depending on where I am in my menstrual cycle (usually 10 lb water weight swings). So for the past few months all I see is huge variations in my daily/weekly weight with no long-term downward trajectory.

Right now I'm debating between two approaches: 1) just eat prepackaged food for a few months and track everything to make sure I'm at a calorie deficit, or 2) try to get over my "volume eater" approach and just be much more controlled about portion size

Any advice would be helpful! I know at the end of the day it's all just math, but I really want to find a sustainable approach I can stick to long-term.

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Quick Teriyaki Pork Sheet Pan Recipe

This is a sponsored post written by me on behalf of Farmer John California Natural Fresh Pork for SocialSpark. All opinions are 100% mine.

This is a sponsored post written by me on behalf of Farmer John California Natural Fresh Pork. All opinions are 100% mine.

Hello! I have a quick and delicious weeknight recipe for you. And I’m trying something new – but I had a few taste testers and so far the reviews are coming in that it’s delicious!! This Teriyaki Pork Sheet Pan Recipe comes together in about 30 minutes and only requires a few ingredients. I think that qualifies it as a good idea for weeknight dinner, right?

I usually made pork in the crockpot. But I wanted to try something new (and something that cooked faster). But dirtying 88 dishes doesn’t really seem like a good idea if you want a FAST recipe, right? So this one only uses 1 pan for the protein and veggies. You can pair it with rice or whatever carb you’re loving right now.

Rice is my favorite carb to eat before long runs and races. I’m a ‘salty sweater’ meaning – I feel like I have a lot of salt in my sweat when I run so I’ve found a good rice & soy sauce meal before a warm weather race helps make me feel balanced. But do what works for your body.

Sheet Pan Teriyaki Pork Bowls Recipe

Ingredients:

• 1 Farmer John® Pork Loin
• 16 oz. stir fry veggies (broccoli, carrots, onions, etc)
• 12 oz. Teriyaki Sauce
• 20 oz. sliced pineapple (canned in juice)
• Green onions
• Steamed rice

Directions:

Pre-Heat oven to 400 degrees. Line sheet pan with foil & spray with non-stick.

Cut pork into thin slices (the thinner you slice it – the faster it will cook).

Season pork with salt & pepper. Mix with teriyaki sauce 1/2 the teriyaki sauce.

Season veggies with salt & pepper. Spread on pan with pork. Cover with pineapple slices.

Bake for 15 minutes. Flip. Cover with remaining teriyaki sauce and bake for an additional 10 –15 minutes or until cooked through.

Plate with steamed rice and top with green onions and extra teriyaki if desired.

Oh, and Sriracha – I always top this type of meal with a lot of Sriracha!

This post is in partnership with Farmer John Fresh Pork – the company’s been around on the west coast since 1931. And I learned something fun when I was looking at their products page … they make Dodger Dogs too – my dad is obsessed with them so I had to let him know. They also have ground pork which can be used in place of ground beef or chicken in some of your go to recipes.

Quick Recipe Tips:

Use your favorite stir-fry or seasonal vegetables. Make sure to chop in pieces that’ll cook in the same time as the pork.

Slice pork ahead of time and marinate with teriyaki sauce overnight. (I used a gallon size plastic baggie.)

Make this for meal prep – portion out servings in microwave safe containers for grab & go lunches.

Swap the teriyaki sauce for BBQ sauce.

Enjoy!

For more recipes and information check out Farmer John California Natural Fresh Pork 

The post Quick Teriyaki Pork Sheet Pan Recipe appeared first on Run Eat Repeat.

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22 lbs down in 3 months the lazy way (SV) [tip]

[26M 5'10" SW:305 CW:283 GW:190] First of all I love reading this subreddit and it gives my some much motivation toward my own goals!

I think at my heaviest I was at 310 and what really jump started my weight loss journey was when I calculated what my daily caloric intake was. How the hell was I eating 3000 to 4000 calories a day?

The lazy part is just because I’m not super involved with counting every calorie, having dedicated workouts, etc. I slowly added the following things over the last 3 months and with 22 pounds lost I’m at around 20% of my goal! I’ll try to make a post every 3 months months here mostly to track my own progress.

So here are the changes I made:

• Keep a daily journal of what I ate and the “mood” of how well I did for that day that is color coded in the app. I used the “Year in Pixels” app for this.
• Bought a big water bottle and chug it all day if I can (this is a big one)
• NO calories in what I drink. Diet soda if anything, as well as a coffee.
  
• When I watch youtube or netflix I am standing and walking, kind of a big loop around the room. This is actually my main form of exercise at the moment.
• Intermittent daily fasting. I don’t eat until after 7pm most days. I also try not to eat after 10pm. This is a little loose but I think it’s a good habit.
• Extra days of fasting: every third day I try to eat 500-800 calories less.
  
• No sneaking out of the house late at night for fast food or gas station snacks.
• Limit fast food as much as possible, however if I do get it (normally taco bell) check the calories of what I’m getting online.

Other things that are good habits

• Make my bed every morning.
• Have a bedtime and a time when I should be up.
• Take a multivitamin. Does it help? Not sure. Is it harmful? Most likely not

That’s it! I still don’t eat the healthiest nor do I exercise a lot but I still lost a fifth of my goal. I would imagine that the closer I get the more that those things matter but when I get to that point I’ll do what I need to do. Thanks for reading and I hope this is helpful to someone!

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NSV: A personal trainer at my local gym congratulated me on my weight loss

I went to the gym today, and a personal trainer who works there just came up to me and asked me how much weight I've lost because I look so much better now. I told him I'm down 50 lbs, and he said it really really shows, congratulated me, and told me not to give up, because the good part is coming. This all came after a 2 week long stall that sent me to a really dark place mentality-wise, which led to a weekend I felt pretty guilty about (i.e. alcohol, eating junk and not really tracking my calories). This might be my best day ever, even considering the day I lost my virginity.

When I've read stories like this on this sub my jealousy was at an all time high, and I was trying to calm myself by thinking these stories can't be true, professional trainers don't comment on your weight loss journey if you're not their client, etc. Well, some of them do, they recognize your efforts and results, and motivating others isn't only their job, it's what they do everyday.

If you see someone at the gym regularly doing their thing and making progress, don't hesitate congratulating them on it. It will not only make their day or week, but also motivate them even when they're feeling a little down.

P.S. I'm sorry I didn't include progress pics, I'm just not there yet, I'm still insecure about my body.

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