How to safely lose weight after an eating disorder?

Hi there, I hope this is okay to post!

My weight loss journey has been quite tumultuous, but this is it in a nutshell. At 15 I was about 15kg overweight and decided I needed to change. I got my fitness pal and counted calories and used a fitbit. I got obsessive over it however and ended up trying to eat way too little while exercising too much for the amount I was eating, to the point where it started to affect my life negatively. I hid it for a year or so until someone picked up on it and I was taken to the doctor and subsequently, made to go to therapy.

That was about a year ago, and I’ve made good progress since then. I’ve built a healthier relationship with food and reached a healthy weight.

However, recently (due to dropping sports to focus on school and focussing less on my healthy eating) I have put on the pounds. I’m not allowed scales but I can tell through the way my clothes fit that I’m getting bigger.

Does anyone have any tips on how to lose weight without calorie tracking? The thought of tracking again makes me a bit scared as I don’t want to lose control again and my fitbit reminds me of bad memories. I also don’t want to go all the way back to square 1 again.

Any help is appreciated and please be kind, this is a bit of a sensitive topic for me :)

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from loseit - Lose the Fat http://bit.ly/2RPgwG9

Asking for advice to start my weight loss journey.

I have always struggled with my weight and have been on a steady incline since graduating highschool (22 now) while being on my last semester before getting my B.A. My doctor says I need to lose weight since he wants me to be around 180 pounds being 6 foot. I'm currently around 235 and not happy about it.

I have noticed noticeably stretch marks around my thighs and back. I have gained a pretty good belly and have noticed I have rolls that make me self conscience about sitting up. I have drank too much whiskey, had late night unhealthy snacks, consumed so much soda, drank coffee a day with a lot of sugar and over eat.

I decided that today, out of all days that it's finally enough. I'm sad about the picture I see in the mirror of myself and want to feel better about myself.

There is a gym nearby on campus that is roughly a 15 minute walk for me but it's very cold out (being in the negatives) with a lot of snow and ice. I find myself loss of motivation to get to the gym with these conditions. I found it much easier in the past being hot out.

I own a pair of 15 lb dumb bells in my apartment that I could exercise with but don't know what are the best exercises I should be doing and what muscles I should be working. Also I find that sit ups on the hard carpet floor hurts my back quite a lot.

So I need a workout plan for 30-60 minutes a day involving dumb bells when it's too crappy out to go to the gym.

I'm also planning on eating 3 meals a day with little snacks. Also not eating after dinner at all like I'm use too with unhealthy foods. For this, I can manage lunch and dinner with high protein healthy foods. But for breakfast, I'm at a loss of what to eat. I'm not one to heat up or cook food in the morning and usually either skip breakfast or grab a cereal bar to go.

I'm looking to cut any soda drinks completely only drinking vitamin flavored water and water. I still want to drink coffee to get me through some long college days and thinking cutting sugar and using only cream is the best bet?

Also if I start drinking protein shakes, what is the best time to drink it? After workout, before workout, at night, etc?

I really, really want to get healthier and want to feel better about myself. Especially the remarks I got around Christmas from family about my weight gain got me down about it.

If you read this far or comment at all, I really appreciate it. I want to make a change for the better before I get into a worse situation with my weight. Thank you.

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from loseit - Lose the Fat http://bit.ly/2VVd1gt

Struggling with the final push.

It’s been 3 years and 4 months since I started losing weight. At first it was calories in vs. calories out. That worked for a long time and then I switched to macros. In these last 3 years I have been doing strength training, I’ve ran four Spartan races, completed my trifecta and have been doing CrossFit 5-6 days a week for the last year. Recently my progress stalled at 203 lbs. I’m at 19% body fat based on the calipers, I’m under 15% everywhere but my stomach which is at 32%. A friend of mine who is a trainer suggested that I begin lifting heavy to build strength, gain muscle and repair my metabolism. I’ve been at a caloric deficit 90% of the last three years. On top of this I wear a whoop band and an apple watch and accurately tracked food intake and caloric burn for a month. I averaged a 2500 calorie deficit every day and only lost two pounds, hence the metabolic damage. I have slowly been introducing 100 calories a week trying to find my new, true maintenance.

However, over the holidays my grandmother died and I went off the rails for about a week. I’ve gained four pounds in the last month but have been lifting heavy and gaining strength for the last two months. Regardless, the weight gain has mentally destroyed me. Today was the first time that I can honestly say that I have felt like giving up, I know that I won’t, but that old familiar feeling is unwelcome. I am so tired of counting calories and weighing my food and revolving my life around the bar code scanner in MFP. I honestly thought I would be done with "the weight loss" and onto maintenance by this point.

I guess what I’m asking is has anybody have any experience with this? Struggling to lose the last 15-20 pounds? Or has anybody had any experience with extreme metabolic adaptation and how did you recover from it?

TL;DR: Put my body in an extreme caloric deficit trying to lose the last bit of weight. Asking for advice to bounce back mentally and physically.

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from loseit - Lose the Fat http://bit.ly/2QTXoCt

[Daily Directory] Find your quests for the day here! - Wednesday, 16 January 2019

Welcome adventurer! Whether you're new on this quest or are towards the end of your journey there should be something below for you.

Daily journal.

• [Q&A] "I have a question."
• [Day 1] "I am starting my weight loss journey."
• [SV/NSV] "I have an accomplishment to share."
• [24hr Pledge] "Today I am going to..."

Interested in some side quests?

• [Motivation Monday] Share some motivation, get some motivation.
• [Tantrum Tuesday] Need to vent? People getting on your nerves?
• [Weigh-In Wednesday]
• [Track with Me Thursday] Did we just become best friends?!
• [Free Talk Friday] What's on your mind?

Community bulletin board!

• [Running with Loseit] Run with losers. Avoid arrows.
• [Maintenance Monday] Lost it? Work on keeping it.
• [Wecipe Wednesday] Swap and discuss recipies!

If you are new to the sub, click here for our posting guidelines

---

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from loseit - Lose the Fat http://bit.ly/2RA86Dm

Help with hair.

Hey Guys,

/M/ here, so this past year i had decide to lose weight the old fashion way by going to the gym and cutting my calories. It has worked and i reached my goal, but my hair has really thinned out and i need some help understanding which vitamins and foods I should start focusing on to help with regain it back. I understand that hair loss is one of the common cons of losing weight.

Throughout my weight loss journey I did not focus on eating the right foods or taking the right vitamins, but solo focused on losing the weight. without going into to much detail on my personal life, with work and a busy life, I really don`t have time to sit and plan out meals or go to the market as often as i would like. What is something simple that i can do like drink more milk or take vitamin XYZ to help start the ball rolling to focus more on my hair. Like, specifically which vitamins should i go out and buy.

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from loseit - Lose the Fat http://bit.ly/2Rurp0x

How do you maintain a diet without slipping into disordered eating?

TW: disordered eating mention

Hey guys. I’m a semi-frequent poster here on my main account, but a lot of my IRL friends follow that account and I don’t want them to be concerned by this post, so I’m using a side account.

I’ve been on the weight loss track for about 5-6 months now, and I’ve lost almost 35 pounds and I’m nearing my goal weight (only 1 lb off from a health BMI! Wooh).

Unfortunately though a good portion of this weight loss has not come from normal dieting. I have lost a few lbs from sticking to 1000-1200 calories a day but after a few days of trying that, every time I slip into very disordered eating, usually only having a small latte (~300 calories) a day and maybe a small protein bar (140 calories) on days when I have an important assignment coming up. This is on top of light exercise ~2 days a week.

Obviously this gets hard to maintain once I start losing energy and I end up breaking my diet and just eating normally. Thankful I’ve never gained weight off diet since I just seem to maintain but it’s very frustrating to go back and forth and I wish I could just stick to a normal healthy diet. Even though I know it’s “unhealthy”, I don’t feel like I’m starving or even get hungry really when I’m taking in very few calories, so when I’m on that diet it’s hard to justify stopping.

How do you guys stick to calorie counting without slipping into disordered eating?

Ps I couldn’t find the content rules for this in the sub rules, but I’m not trying to encourage disordered eating or anything and I’d really like to stop.

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from loseit - Lose the Fat http://bit.ly/2QRb3tF

What are your favorite low calorie, high volume snacks?

My husband and I have been working very hard for about a year to lose weight, and we have each made about 20 pounds of progress. While hitting the gym and counting calories has been great for us, we’re both stagnating in the weight loss.

We have upped the amount of time we spend at the gym per session, but we also want to improve our eating habits for the long run. Both of our trouble seems to be snacking in between meals and absentmindedly eating.

Which brings me to my question, what are your favorite snacks that fill you up, but still have a low calorie count? We are hoping to stock the pantry with lower calorie snacks to help with the calories that we consume between mealtimes and any other suggestions that have worked for you.

Thanks again for reading and giving us ideas!

submitted by /u/ehardy2013
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from loseit - Lose the Fat http://bit.ly/2QRDnMO