Help

I'm not sure if this is the right place to post this but I've been a lurker for a while and this community seems really friendly and a good source of helpful advice. Also I'm on mobile and using a throwaway so sorry for any issues and I love this community so much so thanks for existing even you fellow lurker!

Tl;Dr - any advice on how to eat normally and stop binging but not your typical post?

For reference, I'm 20 years old and have almost always been unhappy about my size. I think a lot of it comes from my mother constantly being on a diet and making comments about my weight (not necessarily negative) and I'm 5'8 so any excess weight I carry just makes me feel really big (I also carry a lot in my face which doesn't help with photos). After a short period of binging and gaining Easter 2018, I was losing about 0.5lbs a week until around December. I found it hard to lose any more so maintained over Christmas, which I found quite easy. But then after I went too extreme (lost about 5lbs in 2 weeks) and bounced back so that now I'm a few lbs higher than at Christmas, gaining, and feeling less and less happy with my body every day. The thing is, although I "stopped" binging last year, in reality I still binge every 3 days or so. While I was losing, these "binges" would just be when I was hungry and then I'd stopped when I was nicely full (not just satisfied but not uncomfortable). However, since bouncing back the binges have been getting huge and apart from anything it's painful (I sleep poorly, my whole gut is in pain, I'm gassy, and bloated). Idk why I'm writing this I just feel a bit lost because almost every day I start a new plan either to lose weight or maintain and improve my relationship with food, but they never stick more than about 3 days until I binge and dismiss the idea as obviously not working.

I just want to lose this weight, am terrified of gaining back what I lost, and really just want to stop binging to this point of complete discomfort. And with it being summer I felt so confident a few weeks ago in shorts but I can feel that going away because even gaining a few lbs makes me feel huge now.

I'm currently at the top uni in my country, so although there's welfare stuff I get the feeling that they'd rather just force you to take a year out of your degree and sort out your problems than actually help you (and this really isn't an option for me because I know my mental health would plumet if I had to live at home for a year, never mind the fact that I love my degree and my friends here). But I haven't told anyone about these disordered habits which I guess is why I'm posting this. I'm really sorry if this isn't relevant or brings down the positive vibe in this community but I'm just feeling lost and would like any advice on what to do next in my life to stop gaining.

Also please don't suggest counting calories because even when I track without trying to lose I get stressed and binge more.

It's like, I read weight loss advice like "eat brown rice because it makes you fuller for longer" but that doesn't help because some days I'll just eat tiny portions of what I want (healthy ish) until I'm just satisfied to lose weight, but then I'll binge and eat a box of cereal, a jar of peanut butter, 5 bananas and 7 apples.

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It's not much, but I'm proud.

Long time lurker, first time poster. You all are an inspiration to me and I finally feel like I can contribute.

I have always had an athletic build, with genes that want me to be overweight (thanks, Dad). I went to the doctor for a check up about a month ago and I was 158.6 pounds. At 5'4", this makes me overweight. My doctor made sure to tell me so ... which I appreciated, because it was the slap in the face I needed.

I started counting calories via LoseIt (1500 a day, no exceptions) and started walking again on lunch breaks. Then I added walks after work, and squats and weights after dinner watching TV. The Stanley Cup playoffs get me pumped tf up.

So far I am down to 150.2 pounds! Ideally I'm aiming for 140 ish, my weight from 4 years ago. I've literally gained 20 pounds just by having a desk job and free office snacks. Well the job is still sedentary, the snacks are still there, but my health (physical and mental) can no longer wait.

Some days it sucks and all I want are chips and pizza. Some days I eat chips or pizza, but I stay within the daily 1500 calories. Which was something I definitely was not doing before.

I guess I just wanted to say thank you to this community. There is only positivity here, you are all so supportive of each other. Seeing your progress and success stories got me started on my own weight loss journey, and made me think it was even possible.

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Hit a huge milestone want to share

I am currently 34 years old, 5'1 and overweight.

Starting when I was about 13 years old, same height I am now and weighing 120lbs my mother constantly told me I was fat and should be dieting. Three years and 8 different types of birth control pills had my weight skyrocket into the 160's by graduation. My mother was still cooking for me for those years and cooking terribly unhealthy. Her idea of a vegetable was corn and potatoes. I was heavily asthmatic from a very young age, it probably didn't help that everyone smoked in the house while I was growing up. I wasn't allowed to take gym in elementary school because of my asthma, I wasn't allowed to play any sort of organized sport as a child because of both asthma and no money to put me in anything. In high school I failed every fitness test, I failed gym. I didn't know how to exercise, I didn't know how to cook healthy, I didn't know anything about health or fitness.

16 years later... at my heaviest I was 206lbs.

Part 1: One year ago both me and my spouse decided to work on starting to get healthy. On May 2nd 2018 I quit smoking. In the beginning of June 2018 I started looking into cooking healthier meals but not watching portion size or counting calories. In late June I got a Fitbit and started swimming 30 minutes twice a week. My weight slowly started to come down. By the end of December 2018 I was down 12lbs, not a ton in 6 months but probably the first time I had lost weight ever. All while this is happening my mom kept telling me I should get weight loss surgery. 'Her friend had it and the weight just fell right off of her'. No thanks, I don't feel like the surgery is necessary for me (Her friend was over 500lbs) nor is all potential complications and long term effects. Nor do I believe it is some sort of magic solution if you don't change your lifestyle as well.

Part 2: The beginning of January 2019, I began counting calories (1500-1600 a day) and controlling portion sizes. Increased the swimming to 30 minutes 3x a week. From January until March 23 I lost another 12lbs.

Part 3: On March 24th I signed up for a gym and started going 5 days a week before work for an hour. I signed up for a trainer I meet with once a month to give me a new routine. I did that for routine for a month and lost another 5lbs. On April 18th I started power lifting 2 hours a day 2x a week, going to the gym 1 hour a day 3x a week, swimming 30 minutes 2x a week, and playing badminton for 45 minutes 1 day a week. Been continuing to eat around 1600 calories a day except on days I lift I add a 120cal protein shake. And have been doing that almost a month now, I have only lost 1lb but I feel much better and stronger. My spouse plans the power lifting routines I do and I plan and make the food we eat in a divide an conquer approach because life is busy and him nor I have the time to focus on both. We research our specialty areas and relay pertinent information to each other.

​

But I have now hit 30lbs lost! It's been over 10 years since I weighed this little. It's very exciting!

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1 Month and 12lbs, some insight

TL; DR: Slowly acclimate yourself to your new lifestyle.

Today marks 30 days for me, getting my health together and I feel really good, great even. I have always been a habitual quitter when it comes to weight loss and anything health related and I think I figured out why and wanted to share what I found to work. I failed every time before now because I always jumped right in and burned myself out within the first week, complained that everything sucked and stopped.

I started recording calories on April 17, but I started developing habits before that even. The first thing I did was cut soda out of everything and switched over to just water and occasionally, milk at dinner. That was around mid march.

After about two weeks of no soda, I bought a nice scale and started getting into the habit of weighing myself twice a day and accepting what I needed to do.

The next two weeks after that, I started to walk more at work and stopped going out to lunch on my lunch breaks, also stopped ordering take out during this time.

April 17th came around and my wife and i started counting calories and making our lunches, using apps like MyFitnessPal. This is also the week we started to exercise at home. (We have a treadclimber and some SelectTech weights) I worked out every night, but only for about 5 minutes, sometimes 10 and on low intensity.

The next week my wife and I started on Hello Fresh (for controlled meals) for dinner and started upping our intensity of our workouts to 10 minutes.

This next week is when my rowing machine was delivered, and now we have two machines, plus weights at home. We gradually upped our time by another 5 minutes, giving us 15 total, every night but also upped our intensity, as we are feeling better about exercising, but now we also switch between the machines to "rest" each other.

Now we come to last week, where me and my wife are both up to 20 - 30 minutes a night, with now 1 rest day with moderate intensity and we're both noticing differences in our physique and overall health.

We both feel really good about what we're doing, though it's still exercise, and honestly, it still sucks, but we're seeing improvements. Since we made slow, incremental changes we got used to the changes, instead of dropping right in the middle of a new lifestyle and getting overwhelmed and quitting. We are both at a point where neither one of us wants to disappoint each other and we feel guilty on the rest day because it feels like we should be exercising or watching what we eat. (We don't go crazy on rest day, but we aren't as strict)

I know a month isn't a long time, but this time is different for me and hopefully I can provide some insight for people that are like me and find it hard to get into this kind of lifestyle. Before, I've usually quit after a week, but now its a habit for me.

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Always hungry

No matter how much water I drink, how balanced my meals are or even if I know I have over eaten I still always feel hungry.

I drink 2-3ltrs of water a day, sometimes more if I have exercised or it's warm. I have quit alcohol and don't drink caffeine.

I love to cook and have been cooking healthy, balanced meals everyday with varied ingredients like vegetables, rice, lentils, olive oil, nuts, greens, fruits, chick peas, porridge oats etc.

I try to stick to 1500-1800 for weight loss. I am 5'2 an currently 70kgs. Early 30s and female.

About one or twice a week I do over eat and I want to control it but I am just always hungry. Even when I am busy and definitely not bored I feel hungry.

Is anyone else always hungry? How do you deal with it?

Edit: Weight. I had got it very wrong!

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Trying to eat at RMR and not eat back exercise calories. Is that correct?

This is sadly not my first time here and not my first rodeo with weight loss. However, this is my first rodeo with losing weight and consistant exercise.

Condensed backstory: was chunky, moved out, lost weight by virute of having to shop on my own, moved again, decided to get serious, lost more weight on a 1200 cal/day diet (no exercise, just on my feet retail), got married, moved again, fell off the wagon, ran a half marathon, ran another half marathon, decided to start losing weight again because I hate the way my body looks. So here we are.

So my RMR per a metabolic test is 1354. My supposed "lifestyle calories" are 406, bringing me to a 1760 TDEE. I'm not really sure I agree with that, because my current job is mostly desk related. I probably only take a few hundred steps over the course of the day and if it's a rest day on training, I don't do literally anything once I get home.

However, I'm training for my next half marathon, which happens in July. Over the entire 12 week period, I average 19 miles a week, with a low of 13.5 and a high of 25.5 miles.

I figured if I ate my RMR, I basically just get an extra deficit boost from the exercise 4-5 days a week, which should put me in the weight loss camp. However, several people at work (health center, so we all have opinions) think this is a terrible idea, but I'm not really understanding why. As long as I'm eating at my RMR, and maybe a few hundered calories over on long run days, I should be ok, right? Or am I missing something? I was told I should aim for something like 1700 calories a day, but that seems....very high.

Thoughts?

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How to prepare for your first training session

When is the last time you did something for the first time? There’s no doubt that mental barriers, rooted fears and perceived limitations can hold us back from trying something new, particularly when it comes to personal training and group fitness. While this pattern of thinking tends to hold us back from life-changing experiences, our expert trainers are on a mission to change that. 

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