A woosh on the scale is real! Here’s my story

I’m 5’7 (174 cm), 142 lbs (64 kg). I know I don’t have much weight to lose because I’m already at a healthy weight. But I was never happy with my visual appearance or how weak I was physically so I decided to start exercising and dieting.

About May 10th I started exercising (pushups, crunches, squats, planks, etc) and doing the C25K program, with one week off due to injury early on. I’ve been dieting for exactly 30 days.

I started off with keto + CICO at 1,200 calories or less for the first two weeks until I decided I was too hungry and increased to 1,300 cal for 1 week. At this point, I lost zero weight. Then I stopped keto all together in week 4 when I realized I only needed CICO and low carb.

I religiously counted my calories but I wasn’t losing weight. I didn’t understand why. My body hadn’t changed the whole month, except for an inch off my waist and an inch off my bust.

Then, just yesterday I was walking naked to the scale and I thought I looked a little thinner in the stomach. I stepped on the scale and to my surprise, I was 143. I had been flip-flopping between 144-146 the whole month, but now the number finally changed.

I went to measure myself and I had lost a whole inch and a half off my hips and another inch and a half off my waist. I had just measured myself a few days prior, and the numbers had been the same as last time I measured myself. I double and triple checked, but the measuring tape didn’t lie.

Today I weighed in at 142.

I know this doesn’t seem like a lot, but for someone who is already a normal weight it takes a long time to drop those last few pounds to a lower body fat percentage.

I thought I wasn’t losing weight even though I was doing everything I was supposed to, but my body must have finally let go of whatever it was holding onto because I see the change on myself and on the scale.

Everyone, never lose hope. CICO works. 4 weeks of no weight loss is disheartening, but if you wait it out you will see results!

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How to Stop Sabotaging Your Weight Loss

It’s possible that you may have hit a roadblock on your weight loss journey in the form of self sabotage. We can sometimes be our own worst enemies when it comes to reaching our goals. Many times we let fear and old habits stand in the way of success. Self-sabotage has so much to do with our mental processes and perceptions. It’s imperative that we identify these thought patterns and work to correct them so we can stop self-sabotage. Health takes constant work but we should always be striving for progress, not perfection. It’s the mentality of persistence that will get us to our goals. So if your progress has stalled, take an honest inventory of your habits to break through that roadblock and stop sabotaging your weight loss progress.

Stop sabotaging your weight loss with these five simple tips:

1. Cut the Negative Self-Talk

How are you supposed to stop self-sabotage and accomplish anything if you are busy cutting yourself down with every misstep? Go easy on yourself. Forgive and forget. Focus on what you have accomplished instead of on what you have “failed” to accomplish. Most importantly, believe that you are worthy of weight loss success and all the benefits that come with it.

How to love yourself at any size

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2. Don’t Let One Slip-Up Turn Into a Full-Blown Binge

Just because you slipped up one time does not mean your diet is blown and you should just go hog-wild for the remainder of the day. This type of behavior will be sure to send you spiraling into an unhealthy slump. You need to stop self-sabotage. Forgive yourself the indiscretion, move on, and start anew with a clean slate.

How to Beat a Binge

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3. Set Realistic Expectations

Do not set yourself up for failure by setting unrealistic goals. If you’ve never run, don’t expect to become a marathoner in a month. And if you want to lose 30 pounds don’t attach an unrealistic time limit to it. If you’re doing the work, that’s all that matters. That’s all it takes to stop self-sabotage.

How to know if your weight loss plan is working

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4. Embrace Discipline

It takes work to live a healthy lifestyle. But if you get yourself in the right routine, it will become second nature. So commit to the work and embrace the routine. Set an exercise schedule, plan your meals, get enough sleep. Rinse and repeat. The more you transform your lifestyle with healthy habits, the easier it becomes.

How to Make A Good Habit Stick

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5. Trust in the Process

It can be a long road to reach your weight loss goals, so stop self-sabotage, have patience with the process and celebrate the little victories along the way. Maybe the pounds aren’t coming off as fast as you’d like, but you ate well every day this week—count that as a win. Don’t get lost in the big picture. Just focus on the present tasks needed to get you there.

Although it can be harder to eat healthy while working remotely, these 8 Hacks For Eating Healthy While Working From Home are sure to help!

Looking for a convenient meal delivery service? Learn more about Nutrisystem meal plans! >

The post How to Stop Sabotaging Your Weight Loss appeared first on The Leaf.

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[Century Club] July 9, 2020 - Have you lost or need to lose 100 lbs or more? Here’s a thread just for you!

I have often welcomed those who have lost 100+ lbs (~ 50 kg , ~7 stone) to “the club” and joked that club meetings were on Thursdays. I recently suggested that we try out having a regular weekly thread to talk about issues that are particular to those who have lost 100+ lbs, those who are well on their way and those who are just at the beginning of a journey this big.

Welcome back to the Century Club! Each week I will provide a topic of the day that has been on my mind or inspired by previous posts. However you are free to talk about any topics you think might be relevant to current and prospective club members.

Previous topics: Support Clothing The Unexpected Self-image How do you end your journey? What made it click? Loose Skin

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Today's Prompt: Breaks

Since most of our journeys will take a year or longer at healthy rates of < 2 lbs/week the idea that "weight loss is a marathon not a sprint" takes on more significance.

So the question today is: Did you take any "breaks" from your process while on your 100+ lb journey?

Personally, I had three classes of exceptions to my process. They all fall under the category I like to call "planned social meals/days". Psychologically I tend to avoid the term "cheat meal" or "cheat day" as I'm not actually winning one over by deviating from my process.

My process was CICO targeting 1650-2100 kcal/day on sedentary days (300-500 kcal below sedentary TDEE at current weight) with up to half the exercise calories my FitBit reported to MFP. (Usually a bit less than FitBit itself reported for the activity alone). The "breaks" I allowed myself were, in order of duration:

1. Special Events: Dates, Parties, Family Celebrations, Business Meals. These were 1 meal or 1 day events when I tried to stay below maintenance + deficit (up to 1000 kcal higher than a regular day) so that I would potentially eliminate only one other day's deficit. I logged these as accurately as I could, sometimes overestimating a bit. The only "compensation" after these events was maybe skipping breakfast the next day or having a brunch that was a bit lighter than my usual breakfast+lunch. Since I generally knew when these might occur I would also be a bit stricter for several days before the event to "bank" some extra calories for the event.
2. Work travel: My work called for me to be on travel for 1 week every month. This meant predominantly eating out for 5 days at a time, making it harder to log accurately. I tried to keep these weeks close to my plan by a few strategies, but didn't have access to a food scale or kitchen. Trying to get two meals per day from supermarkets so I had a better shot at knowing how many calories I was eating, and also eating only half of my restaurant meals and keeping the rest for a future meal. The "break" part of it was that I would be more likely to have foods I wouldn't prepare for myself (like pizza, burgers/fries, ...).
3. Milestones/vacations: My journey was broken into 3 month segments, after each one I would spend a week or so trying to imagine life at that weight for the rest of my life. Giving myself the option to stop losing weight there or to carry on. I didn't necessarily target eating at a higher calorie level, but I did try to try new restaurants, experiment with new recipes or trying to incorporate other foods into my routine that I was missing. I treated my food log more as a sanity check than a target. I measured what I ate to the best of my ability but wasn't as concerned about keeping a deficit. If I came up to maintenance or slightly above for a day or two that's fine.

What about you? Did you take any breaks along the way? How did you manage them? Was it easy for you to get back to your process after the break? Inquiring minds want to know!

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Whenever I try and lose weight, anxiety and depression kicks in and I eventually wind up giving up. Don't know what to do anymore. Need suggestions.

I'm 5,4 and currently weigh 255lbs. I've been battling my weight for the majority of my life. The last time I lost a significant amount of weight was when I was 18. I am now 32 and haven't been able to lose a significant amount of weight since then.

Id lose 15lbs here and there but then it would come back.

One of the reason I keep failing is that I get incredibly anxious and even depressed when I try to lose weight. Weight loss consumes my mind.

I'm now 32 years old and I have high BP. I got pregnant back in January (unplanned but we we're happy about it)I had a miscarriage at 12 weeks back in March. and I feel like I'm partly to blame because of my weight. I feel like if I were thin, I would still be pregnant. I feel awful that weight had something to do with my baby not making it full term.

My doctor even told me it was better I had a miscarriage because my weight would have made me high risk pregnancy. I felt awful when she said that. But I know it was true.

I really do want to lose weight. But I always get anxious and depressed when I try to lose weight.

Part of the anxiety comes from fear of failure because I've failed at losing weight so many times.

It has become obvious to me that eating healthy is something I'm unable to do because it's failed so many times.

I've tried keto, vegan, intermittent fasting you name it.

I've looked into weight loss surgery but it cost around 20,000 USD in the country I live in. It's not covered by healthcare and they don't offer payment plans. I'm trying to save up for it but

I'm at my wits end. I'm tired of being fat. I'm tired of struggling to lose weight.

I don't know what else to do . I've been to dieticians, even weight loss therapist.

I need some suggestions.

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I'm struggling a bit with not hitting my goal weight by my 30th birthday

I started my weight loss at 230 and got down to 174. This took a year. I really struggled after i hit 180. But i was getting into a good grove and losing again. I hit 174 and was feeling pretty good. I was hoping to hit the 140's in January 2021, when i turn 30. When that happens I'll be 37 weeks pregnant with my seventh child. And we're thrilled! I'm trying so hard to gain the minimal weight but struggling. Just kind of feel down and like I'm going backwards. I don't want to gain a ton of weight and have another 12 lb baby. Right now its hard. I need to nibble a lot to keep from throwing up. Nothing healthy taste good. It's hot out and i always have so much to do and I'm stressed. I'm really hoping at 12 weeks i can really start eating a lot better and back to counting calories. My midwife already laid out a calorie goal plan for me by trimester. Idk what the point of this was, but i realize typing this out that if i don't go crazy with junk I'll probly be ok.

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My weight was stuck in overdrive for years; but now I've lost 12 pounds in 3 weeks!

I guess I'm sharing this both because I'm shocked at how easy it has been so far, and if anybody needs some motivation for the day, this might be your cup of tea.

I basically got to be the heaviest I've ever been last year, following some fad diets and eventually having to get abdominal surgery due to the damage they likely caused (spoiler alert: zero fiber = appendicitis). I was only about 20 pounds overweight, which probably doesn't sound like much, except for the fact that I've literally never been this heavy in my entire life, but I was suffering from some pretty crippling IBS symptoms that likely coincided with this.

I seriously couldn't lose weight, so I continued onward with the fad diets (which was a mistake). Every once in a while something like the keto diet would definitely lead to some form of weight loss, but the cost was extremely high; it's TMI for some, but having diarrhea everyday, pissing my brains out all night, and not being able to exercise due to extreme muscle weakness (I've been exercising for years now, but obviously I was still flabby) was way too high of a cost for losing weight on such extreme diets. Also, I never had to battle with nausea and heartburn before, so why did the keto diet force this upon me as well? Worst diet ever, for me anyway.

I was on the verge of giving up completely until I saw a menu for Chilli's, the place where I had been getting curbside meals from - multiple times per week, mind you - and started actually counting calories (a few youtube videos in the 'vegan propaganda' category admittedly helped me here as well, and possibly a book by (oddly) Carrie Underwood, although I'm not vegan at all). Long story short, I was eating way too many calories, because the same exact food when cooked at home turned out to be thousands of calories less than the restaurant version. Literally thousands.

Seriously, some restaurant appetizers are like 3,000 calories. It's like they're doing this shit on purpose.

My journey isn't over yet, and I obviously haven't 'beat the game' yet because I still have a few pounds to go, but I'm still losing weight effortlessly, and while eating more food than I was when I was fatter, and exercising even less; I feel like I can eat constantly now. exercise a few times per week and still be under 2,000 calories.

So this is what made it extremely easy for me: I just started looking at calories, and how much food I could eat per certain bracket. For example, an entire sandwich with loads of vegetables was probably the same amount of calories as a handful of chips, so I obviously went with the sandwich (this is an ex-gluten-free person talking, by the way). Peanut butter was obviously loaded down with calories, while some homemade chili and some saltines was about the same in terms of calories, but would fill me up much more.

Another thing for me was drinking; I was typically pulled in quite a lot to 'low carb options' when I was a carb-counter (which never worked, by the way), but now that I'm viewing it as a calorie war, there's no room for anymore than like 2 drinks per month, and even that isn't worth it. So this makes it easier to quit other unhealthy habits that obviously lead to weight gain, since I don't want to be fat anymore.

In conclusion, I basically just wanted to throw another piece of motivation into the pile because it doesn't have to be a struggle to lose some pounds quickly. I've struggled needlessly for years and I'm seeing results by eating all the 'wrong' foods I've been told not to touch, and loads of them, which taste amazing.

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Weight Loss Pause?

I (27M) have dropped 125 lbs over the last year. 350 down to 225. Extremely happy with my success so far, but I've been pondering an idea that I could use some advice on.

I've been thinking I should take a break from losing weight and focus on muscle development for three months. The goal would be building as much muscle as possible over that time period while not gaining fat.

.....

My thought process is that I may be losing weight to fast, and I'm not sure if this may have lasting side effects. I think this "break" would also give my skin time to adjust to the weight loss, while also filling said lose skin with muscle. I should say, that don't think my lose skin is too bad, but it is, and has been a MAJOR concern for me throughout the process.

On top of that, when I started to lose weight, my goal was to build muscle at the same time. It can be hard to judge but I think I've been successful. I'm 6'0 tall with an athletic body type, that I believe could support a lot of muscle. I've developed a passion for working out and I'd love to test myself.

Finally, I think the mental change may be good for me, my mindset has been weight loss for the last year and having a new challenge may help spark me.

.....

I have been getting impatient lately. I want the weight gone, but I need to be smart about this.

Should I take the three months to focus on muscle building or power through with what I've been doing?

Any advice is appreciated!

.....

FIRST POST ON REDDIT!!!

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