Started a meal replacement and lost 10 lbs

One thing that I’ve started doing that helped me drop 10 lbs and 2 inches off my waist in 2 months is a “meal replacement” for breakfast and taking pictures of my food.

Let me go back to the start. I’ve never been a fan of diet trends or starving myself. I’ve never been able to make any drastic changes in terms of when and what I eat, I just try and be conscious of not eat TOO much junk food. I think intermittent fasting is unsustainable and could possibly lead to hypoglycemia if you do it too long or sporadically.

To avoid all of that AND get enough protein in my diet for recovery, I started having a protein shake and banana for breakfast. This is so I don’t completely skip breakfast and don’t gorge myself during lunch. I’ll typically have a small snack in between meals as well. So far, I’ve had a steady decline in weight loss.

Another trick that I stumbled upon is taking pictures of my food. I started a workout channel on YouTube and paired it with an Instagram account to show people what I’m eating during the week, as well as various other workout related items. This has helped me stay conscious of what I’m eating and take a second to think whether or not I want to show the world that I’m cheating on my diet. I think this habit has really made a difference in my diet and helped me cut down on snacking. I’ve heard that nutritionists use this method on their clients, they have them send pictures of what they’re eating everyday.

Please let me know your thoughts on this and what results you might have gotten from it.

Thanks!

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NSV: I put the food down!

Like a lot of people, I grew up in a household that was food insecure. My parents would punish us if we left food uneaten, and since we didn't have a lot of money, if I didn't like what we had to eat, there was nothing else. Snacks were not a thing. Lots of starchy food and huge portions at dinner because we couldn't afford breakfast or lunch (luckily school provided those meals).

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My biggest issue with weight loss is control. If I feel bored, am emotional, or if there is food in front of me, I will eat, and it definitely stems from my childhood. Food has to be eaten, it cannot be thrown away.

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For the last three months, I have started doing CICO, but I kept slipping- eating mindlessly. Everything I read on here and online suggested a few things.

1. While you're eating, sit at a table. I never used to do that before. I'm usually a watch TV and eat person.
2. Chew 20-40 times with every bite. I'm usually a speed eater.
3. Pay attention to how you feel as you eat. When I'm eating I usually don't pay attention to anything.

I decided that for one week (at least), I would try and eat at a table and try all three of these strategies. And it worked. At first, it was a struggle, but it finally clicked. Tuesday, I tried a new recipe. I ate all of the veggies, and loved them, but about two bites into the chicken, I realized that I really didn't like the taste of it and felt satiated, so I stopped. Yesterday, I was eating chicken strips (which I love), and after eating the second one, I realized I was full and I stopped. I don't think I've ever done that with a favorite food .

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It's small, but I think this is really the missing piece. Maybe now my weight loss will pick up!

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I can’t remember a time when I wasn’t, in some way, trying to lost weight. Just looking for encouragement.

I’m a 28 year old female (5’10 for reference) and for my entire adult life, as well as most of my childhood, I have been trying to lose weight.

I don’t remember my weight as a child, but I do remember joining weight watchers when I was 12.

In high school I hovered around 220. A doctor prescribed me phentermine and I got down to about 190. I think that junk also seriously messed with my heart.

After college I got up to almost 250. By the grace of the weight loss gods I somehow, through exercise and diet, lost about 25 pounds and got down to 220-225.

I’m currently hovering around 230 and all I want is onederland. I track my calories. I exercise. But this time, I’m not seeing results. I have been putting in a pretty serious effort since January.

Obviously, I’m not doing something right. Probably my diet. It’s just so sad to think that my entire life has revolved around my weight, and it continues to do so.

I know that giving up would be the wrong way to handle this situation. I want to be healthy. And I make a conscious effort to make healthy choices every day. I just wish my weight and general appearance reflected those choices.

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Does my plan seem reasonable?

I'm currently obese at 81kg, height 159cm (178.5lbs, 5'2.5). I have done CICO many times before but have always been excited about progress, decided to "treat myself" and ended up gaining the weight back and then some. I started CICO about a month ago at an intentionally small deficit and lost around 1.5kg so far. I was initially planning to lose weight very slowly but steadily.

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HOWEVER, I have an unavoidable family event coming up in the first week of September and would like to lose some weight before then, to avoid hurtful comments. I know this is probably not the best motivation but it's extremely motivating at the moment and I'm grabbing onto anything I can!

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My aim is now to lose roughly 1kg per week (total loss roughly 11kg in 11 weeks). I work in an office but I think I fall into the "lightly active" category: roughly 7,000-8,000 steps per day for most days, usually at least one day per week where I do 15,000 steps, yoga twice per week (1 hour each). I've worked out my TDEE to be 2,087 calories per day (although no idea how accurate this is!). I've also started to rock climb twice per week for about two hours per session, although I probably spend roughly 1 hour of that actually climbing. According to myfitnesspal, this burns around 800 calories per session.

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Weekends are the hardest for me. My plan is to eat 1,000 calories per day during the week and 1,800 calories per day at the weekend. Is this too little? According to my calculations, this will result in 1kg weight loss per week. Does this sound right? Thanks in advance!

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For people that plan to lose weight by increasing exercise alone...

I often hear people that are trying to lose weight say that instead of cutting calories, they will just exercise more. This video below highlights that this is easier said than done.

In the video, this guy consumes 1000 calories in 6 minutes. He then goes and lifts to burn off the 1000 calories. It ends up taking him 2 hours to burn off what it took 6 minutes to eat... Sure he probably could have burned it off in an hour or 90 minutes with cardio instead of weights. But realistically the 6 minutes it took to consume the calories would still be very disproportionate to how long it takes to burn off 1000 calories.

He could have saved a lot of time in the gym by just eating a smaller portion of the burger/fries, or he could have chosen a different or healthier alternative. By doing this, it would be possible to start burning stored fat instead of what he just consumed.

If you are new to the weight-loss journey, you need to remember that it is almost always easier to lose weight by restricting your diet alone, instead of increasing exercise alone. Optimally you would decrease your calories and also work out. There are plenty of sayings like "you can't outwork your fork" and "Abs are built in the kitchen" that also drive home this point. If you are new to weight loss and want to get in a caloric deficit, calorie restriction is the simplest way to do so.

Good luck

https://www.youtube.com/watch?v=DuGKO3RnIfA

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Intermittent Fasting

Hey everyone! I'm new to this eating pattern and want to know a little more. I'm not having too much trouble with keeping the fasts but I am concerned with proper nutrition during my eating window. For the purposes of weight loss I am restricting myself to ~1500 calories daily. I spend nearly two hours in the gym six days a week with one hour spent on cardio and one hour to a whole body exercise. I am currently 235lb 5'11 male and want to get down to 195-200lbs. I am using the 16/8 method to begin but want to work up to intermittent 24 hour fasts.

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Is this a good strategy or does intermittent fasting provide enough fat burning time to bump my calories back up to 2000? I generally track my calories and macros too. Has anyone else had success with intermittent fasting? If so, what worked for you? Thanks!

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Real NSVs

My journey hasn't been easy, straight, or even fantastically easy to summarize.

About two years ago, I was probably over 300 pounds (the highest I ever saw on the scale was 282, and even that was terrifying) and it motivated me to find a doctor that would actually listen when I told them my weight loss plan and concerns over why it wasn't working. With a heavily calorie controlled diet (1200 a day, carefully logged) and extensive exercise, I was baffled by the fact that I was still basically a weeble.

Turns out I had an autoimmune disease. Treated that, had WLS. Then had my spouse walk out on me (12 days after the surgery!) and basically got to start life over from scratch.

And now, I'm about to see numbers starting with a 1 for the first time in over a decade. Probably this weekend, maybe next week. I'm down from a size 22 to a size 14 (and I actually own some 12s, too!), I can run for miles and actually have at all the hiking and kayaking I love to do.

But for me the biggest victory has nothing to do with the dress size or the fact that I'm starting to feel like myself. It's with my own perspective to what I eat and how I live. Last week, I had a hell of a bad week and the doctor wanted me to stay in and rest. But by Sunday, I was restless. So I went and treated myself to some milk tea (with bubbles! For shame, I know. Happy, happy shame.) and walked around an outlet mall for forty-five minutes.

And you know what? I didn't feel guilty afterwards. I didn't sit there and think, "My god, I've wrecked my entire diet!" or even what a terrible person I was for defying the doctor to go for a little walk and get some fresh air. If that isn't a victory, I don't know what is. Just wanted to share, because it's very easy to get caught up in all the negativity in life sometimes.

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