Advice for healthy weight loss with disordered eating history

New redditor here! I’ve been lurking this community for a while now and the reason I finally made an account and joined the discussion is because I think I’m finally ready to get back on the wagon. I’m making this post to hold myself accountable but also to ask for support and advice on some issues I have around food and weight.

To keep my story short, I was a chubby kid/ preteen and overweight until the age of 16 when I lost 30lbs through healthy diet and exercise putting me at ~150 lbs (I’m 5’9 so near the middle of healthy BMI). Due to what I believe to be a combination of self-esteem issues (mostly related to a negative body image from years of being “the fat girl”), family issues leaving me feeling as though I lacked control, and positive reinforcement associated with my weight loss (hearing everyone tell me how good I looked and finally feeling like I fit in, especially at that age, was addicting), what started as healthy weight loss began to spiral into disordered eating habits, severe body dysmorphia and an obsession with food and thinness.

I’m in my late twenties now and have made significant progress in dealing with my eating issues and mental health since then. I won’t get too deep but to sum it up over the course of the past few years I’ve gone from what was basically full blown ednos, to developing a slightly healthier mindset with better habits but still not great (eating normal amounts/ healthy foods but over-exercising), to working through a lot of issues (eating and other) with counselling and ultimately finding myself where I am now … which isn’t terrible, but recently I feel as though I’ve swung too far in the opposite direction. After I graduated university, I had no money, was confronted with the reality of paying back student debt, then started a decent but still unfulfilling desk job and became depressed. That was 5 years ago and I’ve put on (what I’m guessing is) around 20-30 lbs since then and I can feel the effects of my unhealthy habits. All of my clothes are tight and a couple of pieces don’t even fit anymore. The good news is, I haven’t relapsed into old habits and I don’t feel like it’s the end of the world that I’ve gained weight again. But I’m not happy about it, mainly because I know I’m not healthy, I don't feel healthy, and I want to start making my health a priority again.

At this point, I pretty much eat whatever I want, whenever I want, and as much as I want. Often times those are healthy choices and proper portion sizes, but I also never say no to treats or seconds when I want them (which is also often). My lifestyle isn’t 100% sedentary but I am significantly less active than I once was. I walk for about 30 mins to 1 hr a few times a week and stretch daily, but I do have a desk job and my gym membership is going to waste because I’m lucky if I go once a month and I want to change that. I overeat often and feel sluggish and lethargic afterwards. I have minor knee problems from running that I know would be helped by weight loss.

I guess I’m just looking to get back on the health wagon but in a mindful, balanced way. I feel as though I am in a place right now where I can do it. I know I will need to maintain certain (not disordered) strategies and remain aware of my mental state throughout the process, but I want to do this for my health and to feel better physically as well as mentally, but also keep a positive and self-caring mindset. My goal is to lose the weight I’ve put on since graduating, however much that is, and ideally reach and maintain a healthy BMI of 21-22 (145-150lbs for my height) which is a weight that I know I feel good at.

Here are a couple of things I’m having issues with and I’m hoping some users here can give advice or even just words of encouragement/ support on:

- Stepping on the scale. I haven’t weighed myself in almost 10 years and I’m afraid to because I know I’ve gained weight. I also know that the number doesn’t define me and avoiding it won’t change anything (I weigh the same amount regardless of whether I look at the number or not) but I think part of me is worried it might trigger old negative thoughts. On the other hand, I feel like avoiding the number and being afraid of it is only giving more power to it and if I’m truly doing this to better my health, I need to know where my starting point is and view it as a shame-free, neutral part of the equation. The crazy thing is, I can tell my how my clothes fit that it’s more than 10 but no more than 40 so I even know the range. I think I’m gonna do it but can anyone else relate?

- People noticing my weight loss. This is a bridge I have yet to come to but I know it will happen eventually. Due to my history and all the work I’ve done to overcome the idea of weight as an indicator of one’s worth as a person, I don’t like people commenting on my body and therefore, am not going to like it when people inevitably will comment on weight loss. It just reminds me that other people are noticing my body, and also how much value society places on weight in the first place which is disheartening and makes me self-conscious. I know people mean well and I can just smile and say thanks but any tips on dealing with these types of feelings?

- Calorie counting. I’m going to feel things out first before/ if I start counting calories but has anyone else here tackled this issue with a similar past? I became obsessive about calories the first time around. Also the one benefit of having a history with disordered eating is automatically knowing the rough amount of calories in pretty much all foods so I don’t feel like I need to track with an app or anything to be aware but I might need more than a mental tally. Any advice in this regard?

Thanks for reading and also in advance for the support. I hope to be posting here more from now on!

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What in the name of the weight-loss gods is going on?

So I've been overweight almost my whole life (F/40/CW188). Not mahoooosively overweight, but between 30-50lbs overweight for as long as I can remember.

I've lived a sedentary lifestyle for years, maxing out at 2-3k steps a day, no exercise. I haven't gained any weight in years, just stayed at a consistent 50lbs overweight.

About 10 weeks ago, I recruited the help of a fitness trainer friend and have been following a plan of exercise - at least 10k steps a day, 30min intense cardio a day and weight training 3x per week.

I haven't lost an ounce.

Can someone explain how in the name of the weight-loss gods how one does not lose any weight at all when obviously increasing the number of calories burned through activity?

I know that the majority of weigh loss happens outside the gym, but how is it actually possible that someone as sedentary as I was, now expending way more energy every day and not eating any more than I did when I was sedentary, doesn't see any weight loss at all after 10 weeks?

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15 Healthy Side Dishes Perfect for Turkey Day

Holidays that are centered around food, such as Thanksgiving, can feel like a roadblock to your healthy lifestyle. But they don’t have to be! There are so many healthy Thanksgiving side dishes that are also incredibly delicious. You won’t even feel like you’re missing out in any way.

We recently shared a list of 21 Healthy Thanksgiving Recipes on The Leaf, but that’s not the end to the possibilities. Thanksgiving side dishes are a chance to showoff your creativity in enhancing an already delicious meal, and we’ve got you covered in ensuring those creative sides keep you on track with your weight loss!

Here are 15 more Thanksgiving side dishes that you can whip up and serve with your Turkey Day meal:

 1. Fall Spinach Salad with Apple Vinaigrette >

From crunchy apples, to crisp leaves of spinach and even creamy goat cheese, this healthy fall salad has so many delicious flavors it will fully satisfy you. Another great part about this salad? It’s also super healthy. With fiber-rich apples and vitamin-packed spinach, it’s full of good nutrition and perfect to add to your tasty turkey meal.

2. Roasted Rosemary Beets and Carrots >

Nothing makes veggies more delicious than roasting them in olive oil. In this recipe, which combines roasted beets and carrots with tangy red onion, fresh rosemary really ups the ante when it comes to flavor. And with this healthy side dish, you’ll get a big helping of vitamin C on top of all of that bursting flavor.

3. Farro Roasted Vegetable Salad >

In addition to carrots and beets, this salad adds two more superfoods to the lineup—brussels sprouts and kale, both of which are a great source of fiber and can help aid in digestion. Tossed with farro, an ancient whole grain, and drizzled with a healthy homemade vinaigrette, this vegetable salad makes a delicious Thanksgiving side.

4. Carrot Muffins with Raisins and Cinnamon >

 

Pass on the white rolls or biscuits and instead opt for these hearty carrot raisin muffins as your side of bread. Made with healthy ingredients like whole wheat flour, nonfat Greek yogurt, unsweetened applesauce, and of course, carrots and raisins, these muffins are a baked good you can feel good about!

5. Black Bean Quinoa Pumpkin Soup >

There’s nothing quite like a hearty bowl of soup to fill you up and leave you feeling satisfied—and this soup will not disappoint. With healthy and filling ingredients like pumpkin, carrots, quinoa, black beans and kale, this soup is a great choice to kick off your meal. And if you fill up on this healthy soup, you’ll be less inclined to reach for other less-healthy sides.

6. Cauliflower Sweet Potato Soup >

With sweet potatoes and cauliflower at the heart of this dish, you’re making a nutritious choice by starting your meal off with this fall soup. It’s packed with flavor without being packed with a ton of fat and calories. And because cauliflower and sweet potatoes provide high levels of vitamins and minerals, you can feel good that you’re getting lots of excellent nutritional benefits as well.

7. Italian Chicken and Fall Veggie Soup >

This soup combines yummy fall veggies with Italian seasonings and fresh chicken breast for a flavorful side dish that is a great way to kick off your Thanksgiving meal. With carrots, butternut squash, turnips, and kale, grab a hearty bowl of this soup and you’ll fill up on nutritional goodness before you even have the chance to eat anything else. And because it’s so flavorful and delicious, you won’t feel the least bit cheated by filling up on soup.

8. Air Fryer Apple Chips >

Besides pumpkins, nothing screams “fall” like apple dishes. Of course, many times apples are prepared in a way that their health benefits are overshadowed by so much added sugar. But not in this recipe! The only ingredients in this delicious side dish are apples, cinnamon and nutmeg. Once they are air fried and crisped, these chips taste like dessert—but without any guilt.

9. Roasted Balsamic Fig and Brussels Sprouts >

Figs, which are high in fiber and a good source of several essential minerals, haven’t always gotten the credit they deserve. Their honey-like taste is sweet and combines deliciously with balsamic vinegar, olive oil, and Brussels sprouts in this tasty side. With Brussels sprouts being so rich in a variety of valuable nutrients, this dish is undoubtedly a nutritional powerhouse.

10. Pumpkin Cranberry Crackers >

Another excellent alternative to the traditional bread basket are these homemade crackers that are easy to bake and full of flavor. Using whole wheat flour, along with the flavors of pureed pumpkin and dried cranberries, these crisps make a great substitute to white dinner rolls or biscuits.

11. Mashed Potato Pancakes >

Traditional mashed potatoes are often a Thanksgiving staple. But when prepared with butter and whole milk—as they typically are—they’re not exactly a healthy side. Our mashed potato pancakes, however, are made using a package of Nutrisystem Loaded Potatoes and egg whites—as well as the added flavors of baby spinach, chives, garlic, and pepper. Even though they lack all of the extra calories and fat of traditional mashed potatoes, they don’t lack any flavor.

12. Simple Pumpkin Soup >

Pumpkin recipes are the quintessential choice of the Thanksgiving table, but many traditional dishes have a lot of unhealthy ingredients added in. That’s not the case for this simple soup which uses a healthy, low-calorie base of broth and non-fat milk and adds in delicious pumpkin puree and a variety of seasonings. It’s a cozy fall soup that will leave you feeling full and satisfied.

13. Cinnamon Streusel Muffins >

This soft and delicious muffin has ingredients like applesauce, cinnamon and rolled oats. It would make a nice healthy bread basket option. You might even choose to opt for one of these wholesome muffins in place of a slice of pie at dessert.

14. Savory Mediterranean Muffins >

If you’re looking for a filling side that is easy to make, look no further than these vegetable-stuffed muffins. Packed with baby spinach, sundried tomatoes, and onions, and flavored with Italian seasoning, these savory muffins deliver a ton of taste. They would make a filling side and a healthy addition to Turkey Day.

15. Crab Stuffed Cucumber Cups >

Looking to try something totally different for a Thanksgiving side? These crab-stuffed cucumber cups are incredibly easy to make and with 17 grams of protein and just 150 calories, they also won’t do any damage to your diet. These cups would make an excellent appetizer to kick off your Thanksgiving meal. And when you fill up on the healthy options, you leave less room for the diet traps.

The post 15 Healthy Side Dishes Perfect for Turkey Day appeared first on The Leaf.

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Is it normal to gain weight while weight lifting on a calorie deficit? (Back story inside) SW:357, CW:288, GW:257

I am feeling discouraged after not weighing myself for 3 weeks in hopes of seeing a nice drop on the scale (2-3 lbs) and getting on only to see I have actually gained a pound. I eat at a 400 calorie deficit a day and weight train 4 times a week, run one day and take 2 days off. It makes no sense that I gained weight. I drink a gallon of water a day so its not water weight. The only thing I can think of is I consume 260 grams of protein a day. Is this what is stalling my weight loss? I figured the more muscle i build or maintain the more fat I burn. I started weight training seriously in July but started losing weight (original weigh in) 01/01/19. I was hoping to lose 100 in the year, that was my goal but now it seems I wont even get to 70. Can someone help me out on understanding what I need to stop doing/ start doing to see the number on the scale start dropping again.

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Worried About My Fat Loss Diet

Hello Everyone,

I just started my weight loss regiment. Just to give you some background: I'm Male, 25, 270 lbs, 6"1'. I started living on my own about 3 months ago and have been eating pretty healthy (cut out all the garbage I've been eating every other day). I decided to stop drinking beer and start working out. However, I'm worried from what websites have been deeming unhealthy, and I don't want to become anorexic.

My daily diet has been an Oikos Triple Zero yogurt with a Cliff Bar (350 calories) for breakfast, a lean cuisine (270- 300) for lunch, and rice (240 calories) with either 2 chicken breast (460) or steak (670); or a burger with salad (450 ish). I've also been taking a weight loss supplement.

I've been doing 1 hour of cardio achieving a 500 calorie loss. Then at home I do 100 crunches, 50 push-ups, and 50 squats. Am I doing this right? Any advice is welcome.

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Day 1? Starting your weight loss journey on Wednesday, 20 November 2019? Start here!

Today is your Day 1?

Welcome to r/Loseit!

So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

Why you’re overweight

Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

Before You Start

The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

Tracking

Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

Creating Your Deficit

How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

Exercise

Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

Crawl, Walk, Run

It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

Acceptance

You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

Additional resources

Now you’re ready to do this. Here are more details, that may help you refine your plan.

• Quick Start Guide - Build your foundation!
• Loseit Compendium - Frame it out!
• FAQ - Answers to our most Frequently Asked Questions!

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I can’t suck it in anymore.

The double-edged sword of carrying my weight well has finally gotten to me. I was never truly motivated to get in shape because I look pretty much the same at 150 as I did at 180, other than some face/upper arm chub and bigger boobs. I’m 200lbs now. I said I wanted to lose 60 lbs and someone told me I’d be anorexic. I asked how much they thought I weighed and it was 45lbs less than how much I actually do.

It may seem like such an arbitrary thing to kickstart my weight loss journey but I stood in the mirror tonight before showering and I really, REALLY looked at myself to the first time in a while. I realized that for first time in my life I can’t suck in my belly all the way anymore.

I guess it’s time to get started. Wish me luck. Will update you on my progress when I see it.

SW: 202 lbs H: 5’7”

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