[Weight Loss] Under 200 lbs and not categorised as OBESE for the first time in over 7 years!

I started my weight loss journey last year on July 1 when I weighed 125 kg or 275 lbs. Now, 18 months later, with a not so strict routine, and thanks to being home most of the time due to the lockdown, I have reached under 200 lbs (90kg) for the first time ever since 2013.

I follow a low carb keto diet. I haven’t been so strict with respect to my macros ever but I do limit my carbs as much as I can. I primarily drink a lot of espresso and cannot emphasise drinking enough water during the day. I do mild exercise which includes eliptical trainer, a bit of jogging - 1 or 2 kms everyday and I used to do cycling before I had a freak injury and the doctor has advised me to stop cycling altogether. I try to walk 10,000 steps everyday and tracking my exercises and calories burned on my Apple Watch daily really motivated me to lose weight.

When I started out, my Body Fat Percentage was 44% and I had a BMI of 39. Currently, my BMI is down to 28 and Body Fat Percentage is also down to 28%. By this year end I wish to hopefully reach my Ideal BMI of 23 equalling 155 lbs and achieve a Body Fat Percentage of 15%.

It's not been a smooth journey but I am glad I have come this far.

Here is the progress pic!

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How understanding the sunk cost fallacy helped reduce my waistline

Hi all, I just wanted to introduce some of you to an idea called the Sunk Cost Fallacy. It basically says that we, as irrational beings, think that we must do something because we spent money on it, even if we don't want to. As an example, say you're out at a nice dinner and you have an enjoyable meal and you order ice cream. By the time the ice cream dessert comes you realize that you are quite full and you no longer want the ice cream - but you end up eating it and regretting it, feeling sick and over stuffed "because I paid for it".

This mode of thinking creeps in a LOT.

As an example - I used to over eat because a lot of times I would say "I will start eating clean on Monday, but first I have to eat all the food I have in the house now because I paid for it". And you know how that went. Then I would convince myself that it was more economical to buy the great big bag of chocolate even though I knew I didn't want to eat all of that. Then I would convince myself that I had to eat the whole thing because I spent the money on it.

I am here to tell you; its okay to throw it away. Its okay to leave food on the table. Its okay to spend just a little bit more for a smaller size. Keep your eye on what matters to you! We make mistakes and over buy, say yes too often, or feel pressured to accept/finish things we were given. YOU DONT HAVE TO!

The sunk cost fallacy says that we will act irrationally when we know we've sunk the money in - but that money is gone either way. You can still live in a way that is in line with your values - let it go!!

That plate of Christmas cookies on the counter? You don't HAVE to eat them all because your friend made them. That Christmas pie in the fridge? I know you spent all that time and effort making it but its okay if you don't finish it.

When grocery shopping I like to ask myself two questions and the answer must be a yes for both if the item is to make it into my cart - Is it good for my wallet? (Are there reasonable alternatives like store brand items or economy size?) and is it good for my waist? (will having the entire contents of the item in the house lead to a binge, will the item bring me regret for eating it, or will the item be in line with my current weight loss goals?)

Just thought I'd share for anyone who needs to hear it!!

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I need your advice

Hey guys, first off thank you for reading my post.

I am a 18 y old male 230 Pounds and my goal weight is to get down to 190 pounds by July 2021. This amounts up to a weight loss of 1kg a week. During my research process i found out that this fast of a weight loss is not healthy so instead i decided to come to it through a exercise based deficit

Through the use of tdee calculators i found out my tdee for a day of doing nothing would be 2200 calories a day. I decided to add on exercise in the form of jump rope five times a week (two days the one day rest) Now when i tick in my tdee it tells me my Tde for a day is now 3200 a day for maintainenance.

If i now decide to eat at 2200 calories a day and use the excercise to lose weight will it still be as effective? would there be bad side effects? Thanks for your answers in advance

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Christmas leftovers success

Like many people, I have a special holiday menu I prepare every year that is full of delicious fattening items, and like many people, I end up with way too many leftovers that I end up eating for several days. I like to kick back and relax for Christmas and not worry about what I'm eating. I figure that's fine to do for a day, but when it lasted a week last year, it wasn't good. I know I could throw the leftovers away, but I'm not going to. Instead I took notes once the leftovers were finally all consumed.

What inspired me was a cranberry orange bread that I like to make as part of Christmas morning breakfast. I made two loaves last year, but my kids wouldn't eat any because they didn't like the cranberries in it. Since I made so much, my husband and I had what is essentially cake for breakfast for several days in a row. When it was finally gone, I sat down and wrote on my Christmas food shopping list that two loaves was too much and to make one instead. I also noted to add cranberries to only half the loaf, so my kids would eat some. Then I went through all the rest of my holiday foods, made notes where we had too much, and wrote down adjusted amounts for the next year.

And it worked! Yesterday morning, everyone ate a little bit of the bread with breakfast, finishing it off. Then we ate the rest of the modest leftovers for other meals throughout the day because who wants to cook the day after Christmas? Now, two days after Christmas all the sweet, fatty and rich leftovers are gone. I still have a little meat and salad left that I can use to make some portion controlled sandwiches/salads, and I have a nice light soup planned for dinner today.

I had my Christmas meal. I greatly enjoyed it, and now I can move on, continuing my weight loss. I will be keeping this in mind for my other holiday meals, and hopefully it helps someone else too.

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Give me your opinion

Hi, Im a 22 yo girl, (169cm) 5’5 ft I lost around 11 lbs (5kg) this past 9 months and took few diet break and deficit caloric which led me to where im now at 127 lbs. (58kg) i started my weightloss at 1700 and gradually ended at 1500 calories. On the nutrition side I built great habits with healthy food and a balanced diet (cico way). On the sport side I started building healthy habits too by walking way more, lift weight 3 times a week and added 2 cardio session (inclined treadmill for about 30min) one month ago I was on a plateau and could not lost more which was pretty annoying since I still have my stubborn belly fat. I wanted to ask you if you think its smart to eat now 1400 cal (or should I eat even less ?) in order to continue and speed up the weight loss so I can as soon as possible get back to maintenance and maingain. Thank you!

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10 days of Christmas = 8.7kg

So, I decided late on Christmas Day that I would jump back on the weight loss wagon on Boxing Day instead of the classic adage of “diet starts on Monday”. I gorged myself on the last remnants of cakes, candy, chips (all the dirty ‘c’ words = carbs) that night. I really feared what the scale would say the next morning. And rightly so.

After 10 full days of feeding freedom, binging almost nonstop on everything my heart desired, amassing what can safely approximate is over 9,000 calories a day, I weighed in at an unfathomable 82.2kg. I gained a crazy 8.7kg from my pre-holiday weight, (which was already slightly up from my recent low, due to some diet slip ups, mind you) from 73.5kg. Horrific. Disgusting. I could also feel it on my body. I know I have gained weight. Real fat. It feels like I’ve gained a lot. It’s hard to say exactly how much and I sure as hell look forward to it coming off quickly as I jump right back onto the wagon. And uncovering exactly how bad the damage is once the water weight is gone.

Yes I had a great time and ate a lot of delicious food, but I definitely took it way too far and set myself quite a few steps back in my weight loss journey. I also think my body was primed to suck up as much of the weight I’d lost recently.

Today I’m 80.0kg. My goal is 60kg. I have just under 12 weeks to get there. Starting now.

Bit of an accountability post. More of a whinge and vent because I’ve royally fucked up my progress and feel like a fat failure. But we live and learn. I had a diet break that I needed to celebrate, reset, recalibrate. Now I know I need to commit, persevere, stay strong and be patient with the process. Here’s to a happier and healthier 2021. To all my weight loss buddies, we got this.

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Rapid Weight Loss (-20lbs) and No Appetite

Hi all, hope all of you are safe and healthy!

My question up front: I am 5ft 10 inches and lost 20 pounds within a month (from 207 to 186 lbs, the loss started from Thanksgiving week). Now I don't have an appetite and seem to have a very slow digestion and not eating much anymore. The weight is just melting off. Has anyone experienced this? I am hoping this is just a temporary lowering of my metabolism due to the rapid weight loss. Yes, I have been obese for my height and should be happy that so much pounds melted away so fast. I will be seeing another specialist first thing next month and will update my progress.

Details: Just before Thanksgiving week, I felt a sudden sharp pain on my upper right side of my rib cage. Even breathing in deeply would hurt. I was in my office and basically relaxed for an hour and took a walk outside my workplace, and the pain went away. I scheduled an appointment with a doctor of internal medicine, and Thanksgiving Day arrived. I did not overeat, but helped myself to some fried chicken and ice cream, nothing crazy. But that night, I could not sleep and had a dull, diffuse pain on my upper right ribcage, it was very diffuse but for some reason I felt very agitated and stressed. I stayed up all night and researched online. I was thinking I have gallstones and this was a biliary colic or gallbladder flareup. I could not go to sleep and the next day dragged myself to my doctor's appointment.

Unfortunately, my doctor was the typical textbook type and did not ask many questions. She scheduled me for a blood test, and then an ultrasound. The blood test showed that I was borderline prediabetic and starting to get high cholesterol. That weekend was very tough, I slept and ate very little the next two days. My weight really dropped that weekend, due to the initial water weight loss. I was under a lot of stress, having to wait for my blood test results, and then get ready for the ultrasound.

The ultrasound report said my gallbladder was distended, but had no gallstones, and had some small polyps measuring 0.4 mm largest. I then had to wait a few more days for the results to get back to my doctor, and then schedule another appointment with her. I asked her what her thoughts were, and she still wasnt sure. She thinks I may have gastritis (the ultrasound is not able to pick up anything about the stomach area). She put me on 40mg omeprazole and told me to take it for two weeks daily, and if my right abdominal pain still comes back, she will need to schedule an endoscopy on my stomach. I took one pill and swore it off. It made me feel terrible and I don't think I have a stomach acid problem. I decided to move on to another doctor for a second opinion and will keep posting here.

So, I have been eating just homecooked meals so far and no junk food / sugary stuff at all, but lately I have very little appetite, along with a lot of burping long after the meal. The volume of what I have been eating is about a quarter of what I used to eat. I would feel full after just a few mouthfuls of meat, (like white fish), starch (like rice or sweet potatoes) and vegetables (broccoli or corn). After dinner, I usually take a walk around the block, and that seems to help. I just don't have any hunger pangs anymore or think about eating other "forbidden" but tasty foods like before.

I am just concerned about the large amount of weight loss in such a short time, along with the loss of appetite and bloating that occurs after eating. I seem to have a digestive / stress issue and would welcome any helpful tips ! Thanks for the thoughtful comments and have a safe New Years!

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