I ate a cookie... now what?

Does anyone else feel a sense of guilt or shame when they indulge in a moderate portion of something that doesn't perfectly fit into their meal plans? I'm about 89 calories over my target for the day so it could have been worse.

I have a feeling that eating sweets in moderation and not letting it throw everything off track is where sustainable, long-term weight loss lives. But I still can't help but feel like I failed myself.

The silver lining is I'm no longer purging to compensate when I eat something "unhealthy". I'm trying to focus on how positive it is that I'm slowing healing my relationship with food. But it's still hard not to beat myself up over it. Anyone else struggle with this?

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

NSV - My best friend of 8 years didn't recognise me today.

19 / Male

SW: 301 CW: 230 GW: 195

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I haven't seen my best friend for 3 weeks due to both being busy and ususually we would usually see each other daily at the gym we both go to.

In that time I have lost another 6lbs, but much more importantly I have brought a new outfit for the first time since starting my weight loss 7 months ago. I was wearing a large jumper and 34" skinny jeans, instead of the usual 3XL jumper and 42" jeans, and it did a lot better job of showing how much my body had changed to the point where my friend didn't recognise me at first when he saw me walk into the gym today!

I have kept putting off buying new clothes for a while as I didn't want to waste money by them not fitting in a few months but just getting a single outfit that fits me well has given me a huge confidence boost. I have struggled to see the change in my body before as I have been wearing the same oversized clothes for months now but now, I have never felt better about my self.

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Just for referance:

I have gone from a 46" waist jeans to 34" jeans which are skinny and the first pair of skinny jeans I have ever owned

I have also gone from a 4XL to a L-XL, depends on brand and fit (slim, regular, ect)

I have gone from a 21" neck dress shirt to a 16.5" neck

I have also lost nearly 3" off my wrist too

I have even dropped half a shoe size!

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from loseit - Lose the Fat http://bit.ly/2Bp6i5K

Living for the mini-goals and already feeling like it shows

I started CICO and regular exercise on January 13. I set my starting weight to be 175lbs, since I was fluxing in the high 170s while I was home for the holidays. Since I started logging and tracking my calories and weight, I've gone down to 167.5 (-6.5lbs)! The lowest I remember weighing in recent years was ~163, so I'm just a few pounds away.

Thanks to the Love Yourself Challenge, my first goal was to hit 169lbs by Valentine's Day. I achieved that goal on February 1. That changed my next goal to hit 167lbs by Valentine's Day. I'm half a pound away! If I hit that goal any time this week, I'll probably make my next Valentine's Day goal ~165.5.

After Valentine's Day, my next goal will be to hit 162 by my birthday (March 1), so that as a gift to myself, I will be my lowest in years!

My next goal will be 159 by St. Paddy's Day. That will put me at a healthy BMI and 16lbs down overall!

My first long-term goal is 145 by June 1. This is a goal I had to set for my kickboxing class. Overall that's 30lbs in 5 months. Today I realized I'm 20% into the 5 month time period and I'm down 27% of the weight I wanted to lose, just by focusing on all these mini-goals.

I know weight loss rates can change. I know it's crazy that I'm losing 2lbs/week. (My goal is 1lb/week.) However, I keep setting these mini-goals and I see how achievable they are. It's making it easier to skip that second beer or size out my portion a little better. With each mini-goal I achieve, whether I achieve it early or on time or eventually later, I can reassess and set my next mini-goal.

Happpy Scale (and I assume Libra) are great for this because of the milestones they give you. But I'm picking my own numbers, what those numbers mean for me, and when I want to hit that number, not when I should based on my current rates.

In case anybody is curious, my BMR is 1600 and my TDEE is 2000. I aim for about 1500calories per day, but I also aim for 6-12k steps per day and 10 hours of martial arts classes per week.

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Why do fake science, fad diets and easy fixes have a strong footing in social media?

So I saw this family member of mine share some video about a drink consisting of boiling lemon slices and ginger being the "key" to weight loss and you could lose 10lbs in a week drinking this water. I didn't really pay attention to it except when I scrolled it got so many likes and comments about people who say they're going to try it out and such.

This person has asked me about weight loss before since I've lost a large portion of weight and my goals have changed more towards bodybuilding so my physique is changing drastically, so my body is "the end result" most people expect from just losing weight without exercising (doesn't happen that way unfortunately)

You can skip this part, its all the things we talked about

I went to talk about the basics of weight loss with CICO. Then the topic of paleo came up, which I personally find pointless, its just CICO with a lot of dietary restrictions. Then Keto came up. I tried to give a summarized abridged college biochemistry section on metabolism in the course of an hour or two. I explained that it does work and you do lose weight but you just shift your metabolism from using Glucose to using Free Fatty Acid/Ketone Bodies, but in the end it is just CICO and the laws of thermodynamics that causes weight loss. Keto isn't really special, unless the types of food you eat in keto helps you keep adherence to a consistent caloric deficit diet or if you have neurological issues that ketone bodies as a source of fuel instead of glucose could help with, such as reducing seizures. Then the subject of bodybuilding came up and I gave some broscience tips on the amount of protein to eat, programs to start lifting. 5x5 stronglifts is a really good program to start with for beginners by the way. What and how macros work. And I even shared some studies from the Journal of Physiology and the Journal of Biological Chemistry about hypertrophy, various studies on muscle activation, muscle protein synthesis and misc things like the protein timing myth. I told them to message me if they wanted to know more stuff and such. They have randomly but it doesn't seem like they listen to anything I tell them so after a while I don't really comment on those posts about weight loss fixes.

Continue reading here

After all that and almost a year later they still look the same. They share things about drinking a tea to slim down. Here's a recipe of some sort of water with a random fruit and ginger in it to lose 10lbs. Here's some fat burners that will make you lose weight.

TDLR; I just don't understand how people believe those fake weight loss posts. If you really tried those water recipes or spent money on those pills, they would still give you zero results. Drink some lemon ginger tea or swallow a questionable pill with your daily caloric surplus and end up at the same weight if not more. Yet people eat it up and get stuck in putting their faith in it even after being given some sound information that does work if you implemented it.

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

2019 is my self-improvement year. I'm not just starting weight loss, I'm changing my life.

I've been overweight for about 10 years now, and I've suffered from depression and other mental health problems after living in an abusive household in which my weight was ridiculed until I became very overweight for my size.

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I've moved out since then, been out of it for 6 years or so, and I'm in therapy and taking medications for my mental health. This helped me gain back my confidence and motivation and I'm starting to be good to my body by eating healthier and walking every day.

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I just wanted to share. I'm kind of proud of myself and I'm hoping for friends and encouragement on my journey to be a better version of myself. Thanks for listening!

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Losing motivation

Hello, Since I started my weight loss journey properly last June/July I am sitting on a 36lb weight loss which I’m very happy with.

I’ve hit a rut though, not only am I now a university student and doing work placement in a highly stressful job but I’m just feeling bad at myself for not feeling as enthusiastic as I did when I started.

I tried starting the Exante very low calorie diet the other week, which consists of having meal replacements setting your daily calorie intake at 600 a day. I was planning on doing this for a month and then weaning myself back to a healthy diet (like what I did with slim fast last year which worked incredibly and I’ve maintained since coming off it). I couldn’t do the exante, not because of the calorie deficit but I couldn’t stomach any of the products, there were about three things I could just eat, the rest tasted disgusting to me.

I just feel stuck, I still have a hell of a lot of weight to lose (around 90lbs ish) but I feel so dispondant and angry at myself.

Any advice would be appreciated, ty!

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Struggling with the guilt

Hello all! I'm on mobile and can't flair but here I am 30f SW 215, CW 155.

TL;DRI've worked very hard for over a year to lose my depression weight but now I feel like I'm a villain amongst my overweight family/friends.

In December of 2017, I put my foot down and decided I needed to do something. I had gone through a pretty rough depression for who knows how long and I ended up eating and nesting into my couch while I hid from the world. People ask what I've been doing to lose weight so quickly (hefty eye roll here. Seems like anything but quick!) and I respond, "It's a weird thing, diet and exercise actually work!"

I always knew that's how you get healthy, but it's a lot of work if you spend years watching yourself get bigger and all the people at the gym look like they know what they're doing. It's intimidating! My family has always been on the bigger side too so there was never any urgency to stop stuffing my face and putting off healthy habits.

The 30 bug bit me and I knew I didn't want to be 200+ lbs the rest of my life. I got it in my head that if I didn't get to a size I was happy with before I got much older, I'd be stuck that way forever. I decided to start by trimming down my intake. Not drastically, but if people were getting fast food, instead of a large fry, I would get a small fry. I swapped everything I ordered for smalls. Then I cut out bread and beer and limited anything fried to nights out. Then I added in some elliptical time occasionally. Then I added weights and more days at the gym.

I saw a discount in February '18 for a mud run in July. I signed up before I realized what I was doing. I told myself that we're not trying to lose weight, we're training to survive this run. And THAT is what kicked it into high gear. Swapping my goals from numbers on a scale to numbers on a dumbbell or in my notebook of workout moves/reps was the best thing I could have done, I think. It was exactly the motivation I needed. I don't battle the scale, I battle my abilities, to see what else I can do, and it is working.

Something I didn't see coming was the weird guilt trips people will send me on. I honestly don't think they're saying stuff to make me feel that way, but when I turn down a piece of cake and they say something like, "oh well I guess that's why you're so skinny." Or "Well geeze, if I didn't eat, I'd probably be skinny too." It makes what would otherwise be an accomplishment some sort of insult to those who would like to indulge. The thing is, the only reason I turned down that piece of cake is because I already had my sweet for the week, but it's worthless to try and explain. Instead I just laugh awkwardly and try to change the subject.

I try not to let it get to me but it's almost like I'm being made to feel guilty for trying to take care of myself. And guilt was a huge part of how I gained the weight in the first place. Even now, with all the discipline I've tried to learn over the past year, if I get stressed out, my go-to is french fries and milkshakes/ice cream. And comments that should make me feel good, just make me feel guilty. And lead to french fries.

Its like people use my progress to tear themselves down, and that is definitely not something I want to help them do. Like I'm somehow shoving my weight loss in their face by being in the room, not eating as much or what they're eating.

I don't know. I guess this is just kind of a rant/plea for help. What can I do in those situations? If I tell people "try walking a bit more every day or opt for the smaller portions." It sounds preachy. I don't want to be some know-it-all and weight loss being the only topic of conversation with me. =\

Nobody talked about my weight when I was bigger. Now it's the only thing people feel they can talk to me about. At first, I loved it because I did work super hard for it and it was nice to be called skinny/thin/small. But that was until I realized that people didn't have much more to say to me other than that. Like wearing a shirt with a ridiculous phrase on it or a strange hat... but it's my body. Is this forever? Do I just wait until they get used to my final goal size and can move on to watching for me to gain it back?

Honestly, the winter is probably making me dwell on it more. Just waiting for summer and the TWO mud runs I've signed up for this year. Maybe I'll do three next year!

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