Fasting/Diet/Excercise Advice? [Long Post]

Hi, I'm trying to really get serious about my health. I'm 18 1/2 [F] 195 lbs and 5'6". I'm going to try intermittent fasting on around a 16:8 or a 18:6 ish daily ratio to curb my severe snacking problem. I'd also like to try some better diet choices but I am extremely picky and don't know what would be best suited for me. I have a lot of sensory texture issues with food that keep me from eating most all meat and eggs in any form except boiled or deviled.

The vast majority of my diet has been carbs such as pasta, bagels, bread, cereal, potatoes, beans, and sweets, thanks to my ever growing list of food aversions. I do eat vegetables but I find them hard to incorperate into meals or don't have the motivation to make myself eat them as often as I need. I don't know what kind of diet plan I should follow. I was looking at low carb and keto but I would also have meat and egg aversions which complicates things into a more vegetarian/vegan zone. I will eat some chicken, salmon, tilapia, and sometimes shrimp. I am willing to try tofu in recipes or as a protien additive ingredient. I'm looking for a really smooth formulation thats not chunky or super squishy. I've heard about silken tofu? I also have whey protien powder that I use in fruit smoothies but I am hesitant to use it because I don't excercise at all and I don't know a lot and don't want to consume extra calories if I'm not going to use them. I also don't really ever eat fast food or greasy food. No burgers, no hot dogs, no red meat, no fried stuff. I love soup and salad but my favorite thing of all time is pasta and while I'm prepared to try noodle alternatives, giving it up will be extremely hard for me.

I'm willing to try new foods or new ways to cook foods but I still have a big issue with squishy, chewy, lumpy or fatty textures. I'm really not looking for a lecture on how I need to "suck it up" and just eat these foods anyways because I've heard that my entire life and I'm tired of hearing it. Certain textures have just always immediately triggered my gag reflex. I'm trying to expand my food horizons but I'm afraid I will just always have some food phobias.

I also would like to try a little excercise but I'm extremely shy and have severe social anxiety and a gym seems very scary to me. I also have asthma and cardio is not my friend. I don't have much/any privacy or space in my home to workout but I would like to try a bit but I don't know anything about excercise at all or where to even start. I've played sports growing up like gymnastics, softball, and ice skating, but I've always had schoolmates to participate with and now that I'm in college with no competitive sports or many/any friends, I don't think I have the confidence to try these sports again by myself. I know cardio is the key to weight loss and I would like to try walking or running possibly around the neighborhood, I'm afraid my asthma may keep me from doing that, especially during winter in Colorado. I'm also kinda just afraid of looking stupid like I don't know what I'm doing, or you know, passing out in the park or on the sidewalk because I pushed myself too hard.

Generally, I just want to get serious about losing weight and eating healthier before my habits become more permanent as I transition into being an adult. My weight fluctuates around 190-200 and I'd like to get down to maybe 140-160 ish. I know its a big goal and I'm very impatient but it's important to me to try. I don't know how fast I could expect to see results but I'm willing to try to outwait my impatience. Advice? Tips? Help?

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The myth that weight loss is impossible

I was reading this article, and near the beginning it talks about how 95-98% of diets fail and 2/3 of people who lose weight gain back more than they lose. It states this as fact because, for example, your metabolism slows down 17% for every 3% of bodyweight you lose.

I'm thinking this can't be true.

I've lost 13% of my bodyweight. If my metabolism slowed down 17% every 3% lost, mine would have slowed down a lot by now. But I don't think it's slow down much, if at all. When I started losing weight, I ate 1500 calories a day, and as long as I stuck to that, I lost 1-1.5 lbs a week. I've not had to decrease the number of calories I eat. I still lose 1-1.5 per week at 1500 calories per day. So what gives?

And if all that stuff isn't true, why would anyone spread such demotivating lies? Wouldn't we want to encourage people to lose weight, rather than tell them it's futile so don't bother trying?

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Maintaining over Christmas and getting back on track

M/32 SW: 300lbs/136kg CW: 198/90kg GW: 187-193/85-88kg

I thought I'd share my maintenance journey since hitting my goal weight in October.

As you can see from my goal weight I set myself a range of weights for maintainence rather than a single weight, as all these weights represent the upper range of healthy BMIs for my height and they allow for indulgences when I want, as long as my core diet remains well-observed.

You will also notice that I have crept well beyond the limits I set for myself due to Christmas feasting. I knew I was gaining; all the bloating, stretching, uncomfortable feelings that come with it were fully present but I didn't stop myself as I have lost a ton of weight this year and maintained for two months and felt I deserved to gorge on previously forbidden fruits.

This morning I got on the scales and felt... relieved to see the scales at only 90kg. That might sound weird but I was expecting worse, somehow. I usually measure in KG so to be only 2kg above my max acceptable weight range was comforting. I know I can get back down to 88 in 2 weeks if I'm very careful so I should be down to 85 by mid to late Feb.

This is a big mindset shift for me. I know that before this most recent weight loss journey I would have felt the gains and just avoided the scales and continued gaining. Now I know that I can get the reins back and start losing again. I have accepted that as someone with a sugar addiction in a world surrounded by sugar its a case of managing that addiction, not expecting to cure it. If I expect to 'cure' it and never eat sugar again then when I inevitably fail to keep that promise I will revert back to the cycle of self hatred, self recriminations, secret eating, comfort eating and rapid weight gain. I don't want to carry that guilt with me again.

My main goal for 2020 is to stay under 87 for the full year. My stretch goal is to shift my acceptable range down to 82-85kg (180-187lbs) but that is a much lower priority.

For anyone who gained over Christmas, don't beat yourself up about it. Weight maintenance is not a race or even a marathon, it's about being healthy both mentally and physically. Set realistic expectations for yourself and live your best life.

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From size 20 - 14 but I don’t think I look any different

Hi I’m 23F SW 244 CW206 lbs. I have been on this journey for six months. I am very proud of the progress I have made on the scale. I feel healthier and know I am making good choices for my body. I only started taking progress pictures and body measurements in November because I finally felt ready. No one in my life has noticed or at least said anything. Looking in the mirror my body looks the the same. It is disheartening. My goal is just to get to a healthy weight for my height (5’2”). This week I was overjoyed to find that I maintained through Christmas and today I tried on new pants and found out that I am now a size 14 after being a 20 only a few months ago. On this sub I hear people talking about the paper towel theory, so I guess it’s just a waiting game. I’m hoping to hear from short women who had similar starting weights when people in their lives started noticing. For anyone who read this all the way through, when did other people first notice your weight loss / when did YOU see a noticeable difference in your body?

(Posted from my phone so I apologize if the formatting is weird)

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Need some validation it's all worth it

I just found this thread today and need some validation that this is all worth it.

Warning: Long

I started my weight loss journey in September. My whole life I've blamed my constant weight gain on stress, my depression, my anxiety, and my high chances of having PCOS. I never really took responsibility that it was me with the problem because I never "at a lot". Instead I would just sink into my depressive moods, snack on hagendaz ice cream bars and other snacks, not eat a real meal all day, then eat enough for 3 at dinner when my fiance would force me to eat. I kept looking at myself getting flabbier in the mirror, getting bigger, clothes not fitting, and go " at least I'm not as bad as some people." Even hitting 300lbs didn't motivate me.

Then I went to my step mother in law's birthday party at her apartment. We were having a decent time when I had to go to the bathroom. I closed the door and noticed they had a scale. So morbid curiosity hit, and I stepped on it. I instantly started to silently cry as the scale stopped at 360. We left, and I started sobbing and having a panic attack in the car. My fiance comforted me, but didn't really help me figure out what to do. So next time we went grocery shopping, I called my mom who is a huge health food nut for advice. She gave me generic advice, not to eat any foods with too much sugar, eat less carbs, etc. It helped a little bit on choosing what to buy, but I knew I had to figure out the rest on my own. So I made an appointment with my gynecologist to try and get my PCOS under control while also cutting back my sugar like my mom suggested. My OBGYN helped me to schedule with an endocrinologist. So I went to her and having to weigh myself at her office, just cutting back the sugar for a month, I lost 5 lbs! So I did the tests, she had me make an appointment with a dietitian, made me download a calorie counter app, and we would discuss the results at my next visit.

The dietitian was very helpful and laid out much stricter guidelines that helped me focus better on my goals. Keep my intake under 1800 cals, more vegetables obviously, no carbs with less than 2g of fiber, leaner meats like turkey and chicken, and while yes I can cheat once in a great while, no food with more than 5g of sugar per serving. I died inside. It meant no more of my Saturday frappes (87g of sugar) to get me through my long open to close shift. She said if I really was as caffeine addicted as I claimed, she would rather me have diet pepsi than that. It was a very beneficial meeting overall.

So I went back to the endocrinologist to find out I am the only female in my family to NOT have PCOS. My easiest thing to shove responsibility onto had been ripped away from me. I had to face that I was going to become diabetic if I didn't start losing weight and had to take the blame that my body was my own fault. It was a hard pill to swallow.

So now it's almost 2020. I've lost 37lbs so far and am now 323. My endocrinologist wants me to be under 300 by our next visit in February. I've lost most of my weight by just changing my dietary habits to fit the dietitian's guidelines. I know I also need to start exercising, but I feel like I don't have the time as bad as that excuse sounds. I also reaaaally miss sugar and sweets. My mother in law got me this amazing blender for Christmas and I want to make milkshakes. Do you know how hard it is to find sugar free ice cream? I feel like I can't even treat myself without feeling like I'm backsliding. My fiance says I'm being too hard on myself, but I have to be, or I'll go back to my bad habits. I also feel like I'm not losing weight fast enough. I look in the mirror and still see the same fatass girl. People say they see the difference, but I don't. I guess I just need some validation that I'm doing something right and am not a complete failure at this.

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This year I changed me way of thinking, and it is keeping me motivated.

I have really just been a lurker here, using everyone's posts as motivation.

With the new year coming soon, I expect there may be an influx of new subscribers, so I wanted to share something that has really helps me this year.

I am guessing like most for a long time I have always just viewed it as "I need to lose weight to be more healthy". Starting a few months ago I changed the way I have been thinking about my weight loss process. I now think of my weight loss as rehabilitation from being overweight. I have not always been overweight (though have been for a long time), just like people who are in rehab for various things have not been that way their whole life, be it recovering from an injury or addiction.

My new outlook has really kept me motivated. Any day I really do not feel like working out, I tell myself "You have to do this if you want to get better".

Just thought I would share in hopes that my outlook may help for someone.

TL:DR - Treat your weight loss process as rehabilitation for your body.

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Struggling to keep my weight down due to chronic pain.

A quick recap of my weight loss journey so far: I weighed 198.4 lb at my heaviest in 2014. My BMI was 33.4. I lost 77.1+ lb in 2015 and weighed as little as 114 lb at my smallest (19.2 BMI). I adjusted my caloric intake a little and my weight went up to a more healthy 121.2 lb (20.3 BMI) which I managed to maintain for the next several years.

However, in 2017, I developed chronic migraines and daily persistent headaches, both of which have reduced the quality of my life significantly and made it difficult to stick to my previous caloric intake. I can't even work or go to school at the moment, that's how bad it's gotten. I spend every waking hour in some level of pain which makes me depressed. Skipping meals or eating too little makes me more susceptible to having migraines, so I have to eat something every 2.5 to 3 hours. It's very difficult to diet at this point in my life and there doesn't seem to be a solution in the horizon. Future is looking bleak.

I made a post in August announcing I was going to get "back on track" as my weight had began to slip. In an ideal scenario, I would've hit my goal weight by now, but it's only gotten worse since then (I weigh 134.7 lb now) and I can no longer find the motivation to maintain a healthy weight. I'm living in constant pain and I want nothing more than to be free of this pain. I feel like I can't focus on these other aspects of my life when just being awake is a struggle.

I have failed, just like the doctors who refuse to treat me.

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