37M 5'11 SW:241 CW:179 - Dealing with low energy levels and prolonged illnesses after extended caloric deficit (and transiting from weight loss to maintainence/recomposition)

So I've been successfully losing weight with CICO and exercise since January 1st of this year. So far I've lost 62 pounds and I've really loved the process and especially getting back into running/hiking and being more active. Thank you r/loseit!

However, I've had the worst fall in years for getting sick. I work in a health center at a big University (and I also travel for work) so it's standard to get what's going around, but this year I've had probably three bouts of the cold since August and one bout of the flu in October. The flu wasn't as bad as it could have been because I'd had the shot but following it I just can't seem to get my energy back and I'm tired all the time, don't have the energy to run or do strength training, etc. I've also lost a lot of strength I think.

I have an 8 day camping and hiking trip to Zion and Grand Canyon planned for the end of November and I'm starting to get anxious I won't be up to it. Has anyone else experienced anything like this? I just cut my calorie deficit down (previously I was aiming for 1600->1900/day) and am now eating more like 2400/day and I'm hoping that will help. I'm probably close to my goal weight and aside from still having a bit of a belly I'm ready to start putting on muscle and am considering what to do with my calories following this trip. I'm sort of thinking of keeping a slight deficit because I still have a lot of fat and below average muscle so I should be able to gain some strength while still keeping a small deficit.

Thoughts?

Sorry if this was rambling. Lots to think about! And thank you to this community for being so inspiring over the past 11 months!

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Feel like I have to start all over again.

So in the 2nd half of 2017, I was able to lose about 30 lbs (for context: I'm a female who stands at 5'5". During this time I went from 220->190lbs). I kept this weight off for about a year, until I came away to grad school.

My eating has spiraled out of control, due to there being very convenient sources of snacks surround me constantly. (I live across from 7/11 currently, and about 2 mins from a McDonalds. As a result of severely poor eating habits and calorie spikes, I've gained back about 10 of the pounds that I lost a year ago.

The confidence that I had while looking at myself during that year has faded, and turned to disgust. I can see every place on my body where those 10 pounds have distributed to, and I feel absolutely awful that I allowed this to happen. My face has ballooned up, and I've been living in an oversized sweatshirt to hide my stomach.

I've started (within the last 48 hours...have to start somewhere) to try and get things back on track. Counting calories once again, and trying the whole intermittent fasting thing.

It's so hard to commit to change at the start, before you get any results. Once you start to see weight coming off, it's easier to feel motivated to keep it up. But right now I'm at the beginning phase and I feel so hopeless and ugly.

Has anyone else experienced relapses in their weight loss journey that left them feeling this way? What did you do to overcome it, and more importantly, how did you stay mentally well during this time and fight feelings of self hatred? I could really use some anecdotal tips and motivation right now.

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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 

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