A couple handy things I’ve learned from losing weight that you might benefit from knowing.

I have lost 43 lbs in total, and for reference I am 5’4” so this change is pretty big. I want to share just a few of the many, many things I’ve discovered as I have been losing weight and changing my life style!!

1. Begin to always look for the healthier option. I can still enjoy tacos when I go out, but I always order them in a lettuce wrap. I feel so much better after. It’s Friday night and I’m craving ice cream, and if I choose to get Halo Top, I don’t feel guilty! When you have the option to make a small change, do it. Those will add up.

2. Water is one of the most important things in a weight loss journey. I probably doubled my water intake. I sucked it up, bought a Hydroflask, and set goals for myself. Drinking water keeps you refreshed, energized, and sometimes when you think you are “hungry”, you are thirsty! Also, by replacing sugary drinks/ sodas with water you save a lot of calories!

3. Learn that it’s okay to say no. When someone brings food into work, or your friends order an appetizer and want to split it, it’s okay to say no. I used to justify unhealthy choices by saying that I’m doing it for the other person. I promise, when you begin to refuse the offer of a piece of cake at work, or anything like that, you will be proud of yourself after.

4. Do NOT restrict yourself from “cheating” every once in a while. This doesn’t mean eat a cheat meal once a day. This means if you’ve been on track, having a cookie or some ice cream isn’t going to kill you. Indulging every once in a while will save you from going crazy when you reach a breaking point. (This goes hand in hand with intuitive eating.)

Good luck to everyone working towards this common goal! My life changed as soon as I changed my decisions, and yours can too. :)

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Progress Pic! 25ish down, 25ish to go!

Stats first: 6’0/M/25y SW: 225lbs CW: 198 GW: 175

I started my weight loss journey on a keto diet about three years ago when I was at my heaviest of 230lbs. I managed to get down to just under 200 in about 4 months. Don’t get me wrong, keto was cool and all, but I got very burned out on it. Of course i gained the weight back after I returned to my old eating habits.

Shortly after the holidays I decided to kick myself in gear and do this again. The “before” picture you’ll see is what made me realize just how big I had gotten.

I forgot how good it feels to be lighter. I’m mostly doing CICO and sticking to 1500-1800 calories/day. My exercise is light walking a few times a week when I’m at the airport and need to get up from the recliner, and every other day I do as many reps as I can for pushups, sit-ups, and body weight squats in the hotel rooms/at home.

My goal is to get to

I still eat fast food occasionally. Unfortunately it’s one of those things that’s very hard to avoid in my line of work, though I do treat myself every other week or so just because I can fit it.

I pack food that fits my macros for four days. Mostly pre-packaged stuff suck as Jif Natural PB, low carb tortillas, protein bars and powder, and Uncle Bens Ready Rice. That’s my diet at work. At home it’s mostly chicken breast and broccoli, salads (If you guys live near a Salata, that shit will change your life.), whole wheats pastas w/ sauce and chicken, eggs, etc. you get the idea. I try to eat much cleaner at home.

Anyway, this feels so much easier than any diets I’ve done before, and I hardly ever feel hungry unless I go more than 10 or so hours without eating. It’s amazing how little you need when your body has 60+ pounds of fat ready to be lost.

Before/After

I know the before angle was a little unflattering and the after angle was “cheated” a little, but I can still tell a clear difference.

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I’ve been at the same weight for a while and it’s frustrating me.

I started my weight loss adventures at the beginning of this year. My starting weight was 153, and right now I’m around 149. I’m 5’5”

For what feels like forever, (but likely has been two to three weeks) I’ve been at 149.

I have no idea what I’m doing wrong, my weight will not go down. I’m eating right around 1600 calories a day, I work out around four times a week, and I have a job where I stand all day.

I don’t know what I’m doing wrong and it’s so, so frustrating. I’m weighing my food, but I’m so paranoid I’m doing something wrong. And before anyone accuses me of eating too many calories, there’s no way I’m eating more than 2,000 daily.

I don’t know if I’m retaining water, if my period (which I started yesterday) is messing with me, if I’m gaining more muscle from exercise than I’m losing in fat (I just started weight training, but my weight was hovering at 149 before that), or what. But it’s really having a negative effect on me mentally, whatever it is.

It makes me want to quit because no matter how closely I track my food, I’m not seeing changes on the scale. And right now I feel like I’m constantly craving food (I wasn’t before, I was fine for all of January). I don’t know why the scale isn’t changing and I just need to rant because it’s genuinely wearing me down. I didn’t think it’d be considerably harder to lose weight until reaching my last 5-7 pounds (my goal is 135). I’m craving nothing but shit food, and I’m forcing myself to eat healthy things because they’re more filling. I’ve heard you just have to push through when something like this happens, but it’s so hard and I’m in constant fear I’m doing something wrong, even though nothing has changed other than maybe upping my activity since I was see weekly scale changes.

Can anyone offer encouragement or an explanation for this? It’s so discouraging. I hate it.

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Favorite weight loss podcasts?

I used to have a favorite (non-weight loss related) podcast that I ran out of time to listen to. Since I started to go to the gym (just the treadmill at the moment, baby steps), I suddenly have time to listen to it. But eventually I'll catch up on it and I'll have nothing after it. So I figured, it just makes sense to listen to weight loss podcasts, right?

I'm looking for recommendations. Not necessarily about the fitness aspect or workout plans, although maybe eventually, but right now I'm more interested in the the mental aspects. Encouraging stories, the psychology of sticking with your plan, overcoming food addiction, etc. Does anyone have some favorites?

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I think I finally found the key to helping my body image.

I’m still in the middle of a pretty massive weight loss journey (over 100 down and about 30 to go but I’ve slowed down quite a bit). I have been doing heavy protien and moderate fat along with counting calories. It’s been very successful My self esteem took a real hit with the weight loss. I developed body dysmorphia at some point so I just couldn’t see a difference in 100 pounds of loss in a positive way. All I could focus on was the remaining fat and loose skin. People would tell me I looked great but I felt like they were just being polite since that’s what you are supposed to say to people who lost weight.

It was really getting me down so I decided to try getting back into strength training. I havd given it up long ago because I was worried that too much muscle would make it too hard for me to pass. (I’m trans). But I started it up and I remember how much I genuinely liked weightlifting. I look forward to gym days and am genuinely excited to go. Surprisingly thought I’ve started seeing improvement in my body. Even in a few months of work I’ve seen some real improving in my neck and shoulders as well as my leg muscle. It feels so strange to actually see positive change in my body and my mental state is way better than a few months ago,

I guess I just wanted to share and encourage people to expirament with new workouts or looks if they aren’t loving their progress because they might just find the catalyst to fix that by trying new things.

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The Best Foods to Eat for Energy

When it comes to feeling your best one of the requests I hear from people the most is “I would love to have more energy!” Wouldn’t we all?! As a working parent I’m constantly striving to find the right balance of work and daily activity vs. rest and recovery. Let’s just say there aren’t enough hours in the day to get everything on my to-do list done, but I do have some strategic food tactics to help me increase my energy levels throughout the day.

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I don't know why I keep going over my calorie limit. I'm starting to feel bad about myself.

Hi guys, I've been lurking here for a while but it's my first time posting !

I've been doing CICO for more than a year but stopped losing weight and even gained a few pounds during those past 4 months. I've already lost 45 lbs and have another 25 to go but I feel like I'm never going to be able to reach my goal at this rate.

I don't know what's wrong with me. I don't know why I keep eating and eating when I know I already met my calorie allowance for the day... It usually happens after I finish my diner. I'd eat and then immediately go for a big snack even though I know I'm not hungry anymore. Or worse, sometimes I'd have a cheat meal and then still eat my usual meal for dinner, thus going way over my maintenance.

It's so hard to know I'm sabotaging my weight loss and myself everyday... Did any of you guys ever deal with this ?

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