Rave for my SO: nonstop weight loss support

When we started dating about 6 months ago, I was (and still am) at a higher weight than I wanted to be when I got back on the dreaded dating apps. However, I met this really fantastic guy. He's fantastic for many reasons, but two of them are relevant here. 1) He thinks I'm attractive at my current weight and makes that very clear to me all the time, but 2) when I said I wanted to drop some weight and get in better shape his response wasn't to tell me that I didn't need to do it. I mean, he said he thinks I'm pretty as I am, but if I want to trim down to myself, he's happy to support that.

And supportive he's been.

He's never had a problem with weight and eats 3 cheeseburgers a week plus uncounted dates with Chik-fil-A, but he's been making changes to support my weight loss goals. He's learning to cook at home so he can make me healthy things I can portion out. He keeps foods around that I won't feel guilty about eating (like low-fat, low-sugar granola for my plain yogurt for breakfast). He doesn't make frustrated comments when I log my food or say I'm not having another beer because I need to stay within my calories. He encourages me to take walks during my day at work and will get up and walk with me for an hour both weekend days when we're together. We just started going to the gym together once a week.

And the best part: he says he does this just because that's what a good partner does. You know, that IS what a good partner does; I've just never had one like that before. I hope all of you on this sub find or have partners who are as supportive of your weight loss journeys as mine is!

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Maintenance after 22kg loss... reminder to celebrate your victories

Hello everyone! This is my first time posting, but I had to share with someone. >.< As the most supportive community I know, r/loseit was the first place to come to mind.

As for background, long story short I’m 23, 173cm (5’8”) and lost 25kg (around 50lbs) around a year ago, and have gotten into fitness, gaining about 2~3kg to maintenance at around 55kg give or take (I know it’s barely healthy BMI, but I’m very small framed and had little to no muscle starting).

Today I went on a 30min run, and came back sweating. I had taken off my safety jacket (it’s for hiding, not warmth lol) 15mins in and was terrified of looking in the mirror at home for fear of seeing fat gathering around my high support sports bra, so I just kind of hugged myself like wrapping my arms around my rib cage to self-comfort and when my fingers touched my back, there was BONE. Like, my shoulder bones. I was like ??? and went to look in the mirror and the fat that I was used to having my whole life that made me embarrassed to wear only a sports bra and leggings in public? It wasn’t there. It’s not there. What?? The person in the mirror is slim and athletic, with.. abs??? I don’t know guys, I’ve been maintaining for so long, just focusing on improving athletic ability and I guess I never stopped to congratulate myself or feel any sense of achievement for anything, include weight loss or maintaining a healthy diet and exercise regimen. It was always next goal, next thing to improve, get better and better and better. It’s never ‘enough’ because there’s no end to a healthy lifestyle, it’s just life. I don’t live in a family setting that values compliments so without outside recognition, I realized I never gave it to myself either.

Anyway, I’m crying. Stop and celebrate your victories, everyone.

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The Power of Veggies

Okay, cheesy title I know but I (193lbs 5’4”F) am amazed at what intentionally integrating veggies into my diet has done for my weight loss journey. It has allowed me to reclaim days doing CICO where I would have otherwise had to battle my hunger in order to not eat.

Some backstory: I've always been obese. I grew up on good meals but I never knew what a good hunger trigger was. I would just eat until it was gone despite being told if I was full stop eating. That only works when you can tell when you're full - something I could/can no longer do.

When I was in undergrad I finally decided to lose weight, started CICO and lost about 15 lbs. This was hard to do living on campus. I plateaued for most of the rest of undergrad. I moved home and gained some back, then had a knee injury, moved, and started grad school. My first semester I started binge eating, something I am still trying to fix.

Now I am back trying to lose the weight and have been struggling through the 190s very slowly (My previous top weight had been 185 but had grown to 199lbs - an all time high). I have learned that my previous weight loss effort had me feeling hungry in part because I was eating low volumes of calorie-rich foods. As I learn to cook and enjoy vegetables I have learned how powerful of a tool they are in weight loss.

Yesterday, for example, I ordered in for lunch which put me over the number of calories I wanted to be at in order to make the dinner I had envisioned. Instead of going over, I just decided to have a big salad. Not only was I fine until morning, I was under my daily goal. Earlier in the week I cooked a bunch of asparagus and ate that with some pasta and chicken. Well I ate the veggies first then some of the carbs and protein and ended up putting some back for leftovers. I was full and did not feel like I had gone without.

Me making these swaps is not about cutting carbs or protein, just about balancing them out in order to feel like I've compromised less.

There are lots of ways to enjoy vegetables and if you can find some you love they can help decrease feelings of going without - something I truly believe may allow me to lose the weight I need to.

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I hit 50lbs lost today!

I just want to shout from the rooftops. I've still got about 15lbs to go before I hit my goal, but I am ecstatic about my progress. This has been a longer journey than I anticipated when I started around New Year's of last year. Based on my current track record, I should be hitting goal sometime in May, which will mean it will have taken me nearly a year and a half to lose 65lbs. With my first serious weight loss journey, it took me the same amount of time to lose 90lbs. Sometimes I bemoan that fact but honestly, this time around has been so much better.

You see, my last weight loss journey was ultimately for a guy. I mean, it was for me, too, and I was happy about getting to weights I'd only dreamed of and being able to move and chase my niece around the house without getting out of breath and wearing clothes that I'd only dreamed of wearing. But, I didn't get the guy I wanted at the time. And the truth is, with that first weight loss journey, I thought I had my life in the bag. My problems were solved -- I was thin! I could wear whatever I wanted! People liked me now without me having to try so hard! It felt great.

But the thing is, I had a lot of mental issues that I simply ignored while I was losing weight the first time, and by the end of the next year, despite being with a new guy and being happily in love, I still felt like something was missing and I fell into a deep depression that lasted really...up until I decided to lose weight this time. You see, the thing I was missing was me. Like I said, I spent all my time chasing a guy and trying to be whatever I thought other people wanted me to be, but I never once stopped to think about what I really wanted.

This time, my weight loss was about me. I wanted to overcome my mental issues that had caused a lot of stress and strain in my current relationship. I wanted to stop feeling sorry for myself. I wanted to stop being disgusted with the person I saw in the mirror. I wanted to stop trying so hard to be liked and accepted by other people because I've spent my whole life wanting other people to accept me, but not wanting to accept myself. And this time, the only people around to see my journey were my SO and my coworkers (bc pandemic kinda put a damper on seeing other people), so it really has been for me, because there's no one else to see it. This time I've been forced to face myself. And honestly, I'm really glad I did.

This weight loss taught me so much about myself and while I am still very much a work in progress, the progress that I've made thus far is tremendous from where I've been for the past 5 years. Having a slower weight loss has given me time to adjust, pause, and reflect on myself and why I'm doing this. I'm doing things for myself now that I haven't done for the longest time because I was too embarrassed or ashamed of myself for doing it. Its so great to not have that feeling anymore.

So, here's a pat to myself on the back. I celebrated today by wearing my favorite outfit. I'm turning 31 next Tuesday, and we're going to a fancy restaurant for my birthday, and I'm gonna rock a dress I haven't been able to wear in years. My life is good right now, and it's because I'm finally starting to appreciate it. I'm finally realizing what it's like to actually feel like myself, and it's great. So, thank you, past me, for deciding to go on this journey. Present me truly, truly appreciates it. ❤

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Have I Plateaued?

I’m 6’0, 208lbs. I’ve lost about 20lbs in 9 weeks, but the past 2 weeks, all of the sudden I haven’t been going anywhere. It was a consistent drop for over 2 months, and I don’t know what the problem is. My TDEE now is just over 2,300. For the first month of weight loss, I ate at 1,300, because I wasn’t exercising, and I wanted to be in a 1,000 calorie deficit. Probably not smart. Haha! Anyways.. starting in February, I was 215, and started working out 5 days a week, nothing super intense, just moving some weights for about 45 minutes. Mostly just trying to build good habits. I upped my calories to 1,400 during this time, and still lost 2lbs per week. I’ve felt like that’s too little calories for sometime, but I don’t really get hungry, so I often struggle reminding myself I need more to eat. Anyways.. about 2 weeks ago, I was 208lbs. And started a harder workout plan 6 days a week, and have been trying to eat around 1,600 calories a day. Nothing has really changed, I’m still 208, and I’m eating the same foods I have been the whole time, no snacking, I’ve added in more fruits, but.. I just don’t know what the issue is. I weigh most of foods now, I’m getting better sleep, drinking more water. I know 2 weeks isn’t exactly a long time. but.. it just seems odd to halt progress while making healthier choices, and working out more intensely. Am I eating too low? Too high? Is this natural part of fat loss? Haha! I’m sorry if this is all supposed to be obvious knowledge, but I’m just trying to get some answers. I consistently lost 2lbs per week, and there’s no way I’m putting on muscle that fast to completely outweigh my fatloss. I don’t even need 2lbs per week, even just 1lb, 1/2lb, any sign of progress.. haha! I’m thinking about dropping my calories back down to 1,300, but I know that isn’t smart.. just looking for answers. Any help is appreciated! Thanks!

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CICO in the Context of Overall Diet

Calories In, Calories Out (CICO) is ultimately what matters when it comes to weight loss. It is simply the laws of thermodynamics; if you put less energy into your body than it uses in a day, it will have to source that energy elsewhere.

However when you apply CICO to your daily life and overall diet, while its rule still applies, we have to consider how it impacts our diet in terms of longevity and sustainability. I read many posts and questions referencing this and, while they understand and successfully apply the concept of CICO, they feel hungry, sick, and they can't sleep. What good is CICO if after three days you feel ill enough that you need to quit?

This post is an attempt to help guide those who the previous paragraph describes; those not only looking to implement CICO into their diet, but change their habits and approach to food in a way that allows them to more effortlessly apply CICO to their diet in a sustainable way.

Below in the tables I have created two meal plans loosely based off meals I've had in my life. For each meal, I'll break down each ingredient into its weight in grams and the total calories it contributes to the meal. Note that zero or near-zero calorie ingredients are not included (spices, water, etc.)

Ingredient	Grams	Calories
Breakfast Omellete
Eggs x3	159	210
Spinach	15	4
Onions	20	8
Tomatoes	30	7
Lunch of Chicken Breast, Butter and Salted Asapargus, Apple
Chicken Breast	210	210
Vegetable Oil	4.5	40
Asparagus	120	29
Butter	2.5	18
Apple	215	112
Dinner of Beef and Vegetable Stew
Lean Ground Beef	275	577
Russet Potato	165	134
Cauliflower	177	44
Carrots	129	52
Broccoli	106	36
Onions	60	25
White Flour	28	56
Beef Boullon	16.5	15
Vegetable Oil	4.5	40
Total:	1,737	1,617

The total weight of food in this meal is 1.737 kg (3.82 lbs) for 1,617 calories

Ingredient	Grams	Calories
Breakfast Toast and Peanut Butter
Rye Toast x2	69	190
Peanut Butter	15	80
Lunch of Chicken, Rice, Broccoli, and Nuts
Chicken Breast	150	150
Vegetable Oil	4.5	40
Rice (cooked)	200	221
Broccoli	106	36
Cashews	28	157
Dinner Quesadilla
Tortilla x1	64	190
Cheese	30	110
Sour Cream	15	25
Guacamole	15	25
Lean Ground Beef	200	420
Total:	897	1,644

The total weight of food in this meal is 0.897 kg (1.97 lbs) for 1,644 calories.

From a CICO standpoint, these two meals are nearly identical. However, when you look at the total amount of food ate in grams, the first meal is nearly 2x times the amount of food. So while you will lose approximately the same amount of weight on each diet, the one that has you consuming nearly 2x the amount of food is going to have feeling fuller, happier, and sleeping well, which ultimately leads to long-term sustainability and successful long-term weight loss.

Another way to look at this is how many calories you'd eat if you ate the same amount of food in both meals. A lot of people comment that they eat the same amount of food as others, but they gain weight while others naturally stay fit. This has a lot to do with composition of food. If we gross-up the second meal to match the weight of the first meal, you would be eating approximately 3,200 calories a day, which is easy to see how you would gain weight over time.

One last thing I would like to mention, is that all these meals from a flavor-quality standpoint are the same. The first meal plan is not more bland than the second in any way. Purely from taste alone, I'm quite indifferent on which I eat.

While this isn't a perfect example, I hope it can begin to shed some light on how composition of diet matters. While CICO is still ultimately what matters, what you eat and how much you eat plays a huge role in sustainability.

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Starting to lose motivation

I've struggled with my weight my entire life due to metabolic and endocrine disorders. I'm a 5ft, 206 lb 23 year old woman. I've tried a bunch of different times to lose weight, with my biggest drop being down to 185 two years ago.

In January I started calorie watching again, this time with the promise to weigh all my food and to document EVERYTHING I eat because I had a habit of letting things slide. I haven't hit 1200 every day, but for the most part have stayed below 1400 daily (1200 was recommended by my doctor who is helping me and honestly being super supportive)

I also did something I've never done before, I hired a personal trainer, figured if I'm paying her, I better actually do it!

So it's been a month and I've lost a grand total of 2 pounds. I know weight loss is slow, I know muscle weighs more, but it's still so disheartening. My clothes don't fit any better, in fact they fit worse, and I'm noticing my cravings are coming back, probably due to my depression hitting harder

I don't know if these kinds of posts are accepted but I guess I just needed to spill my guts and ask for some motivation from y'all. If this isn't the appropriate spot I will take it down

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