Need some advice at platauing please!

Hello, for context right off the bat, I'm 26, F, 5ft 6 and 173.6lb as of this morning.

I've been dieting and exercising strictly for the last 3 weeks, for some more context I have adhd and have struggled with impulsive and boredom eating my whole life and have only just realised it the day I went on meds and the thoughts either went away or I was able to not give into them and I'd find something not food related to do. I'd often eat at work when what I actually needed was a 5 minute break to walk around and do something else. To clarify also, the meds I'm on are supposed to offer appetite suppression, in reality for me, I only got these for the first week and I'm glad of that, because it helped me get over the first part that's the hardest when changing your calorie intake. That's worn off now so please don't anyone think I'm promoting them as a weight loss drug. If you don't have adhd do not take these meds, they simply don't have the same effect on a neurotypical brain and is dangerous. For my adhd brain however they've changed my life and brought me in line with other people and have enabled me to access willpower and long term planning I knew was locked in there.

Now thars out of the way, onto the situation at hand..

For the last three weeks I've been carefully logging my calories and getting into ringfit (way better than wii fit, that game makes you sweat!!) I have hypermobile joints and previously the only exercise that didn't hurt was rollerskating. My physio recommended resistance training during covid so I could strengthen my ligaments at home. I have resistance bands, dumbells and ring fit which I've been doing almost every day (with some exceptions) for at least 15 minutes but usually around 30 a day, longer on the weekends.

I don't have an active job at all so I've been taking getting even small amounts of exercise in really seriously to stop my bones and muscles from getting any more weird and wrong due to my hypermobility, but it has meant I've had to take it slow at times.

I've been working on a CICO basis as it makes the most sense to me. I've got it set to 1200, and I tend to actually try to aim for 1000 calories only because I know it's incredibly common (especially for me) to under report calories even when you think you're super accurate (forgetting to add cooking oil to something you roasted, missing out a drink you had or a small piece of candy or oat bar). I'm fairly rigorous and use my fitness pal because it has a barcode scanner (if this isn't a good app please let me know, I always try to find items that are the closest in calories and nutrients to the packaging if I can't scan a barcode, rather than picking the lowest calorie one like I used to 😂). I weigh all my food out, things like grated cheese to make sure I don't do my usual of piling up 200g of cheese when 50g would suffice. I also do this with my veg and the healthiest stuff even if it had next to no calories so I can make sure I'm hitting my protein and fibre goals too. I'm logging around 1000-1100 a day and presuming it should account for any mismeasurment?

Despite all of this, it seems like I'm constantly platauing. At first the weight came off quite quick, I've lost 6lb total but most of it was in the first week, the last two weeks I keep staying at 174-173 and the variance is clearly just part of the normal daily fluctuation rather than indicative of any loss.

Is there anything I could be doing differently? I have had one day last weekend where I consumed slightly higher, around 1400-1500 because I read sometimes having one day of slightly higher intake can help you get over a plateau, I did that and it sort of helped, as it resulted in a tiny bit of loss, but I'm just kind of flatlining at the moment.

I know it's a marathon not a race, and even with meds my adhd brain still likes short term gratification (which is why my goals are all short term, I do have a long term to get to 140 so my bmi is green again, but right now I just want to get to 170 and I'm flagging because it feels like I must be doing something wrong?

Sorry if I'm being super unrealistic or if what's happening is completely normal!! I haven't had any success in the past with this because I've never been able to stick to it, so now I'm sticking to it i guess I'm feeling impatient lol. I am also trying to remember things like water weight and also the sudden change to my intake (less greasy carbs and sugar, cut out almost all my soda intake, maybe one or two glasses a week instead of a day) has shaken up my GI and made me a little constipated, I'm trying to get more fibre to help it along. Also I know that 5lb of muscle weighs the same as 5lb of fat but looks very different and I am seeing more muscle on my arms and my bf says my legs and butt look more toned, so could that be it also? I've also lost about 1-2 inches on my waist and hips, and an inch off of my neck so I know I'm not completely getting nowhere.

Sorry for the long post, just appreciate any advice, any tips on what is a realistic expectation for someone my height, weight and age with the info provided and anything that sounds like it's wrong (pls don't tell me that 1000 calories is too low though, I know it is which is why I'm only roughly aiming for that because I think it's likely there's a margin of error of about 250 calories through the day so it's likely I'm still getting 1200, if it does sound like I'm measuring correctly though and I should eat a bit more to have a better go of it, do let me know that aha).

Any advice welcome, thank you :)

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SV + NSV + 20 Weeks Check-in

F/26/160cm

TL;DR: on Monday I will have been at it for 20 weeks. I've lost 8.5kg (18.7lbs) and several cm from all over my body. I feel AMAZING and I had to share with someone!

I've already shared my victory with all of my one friend, and refuse to share it with my very toxic family ("oh, that's all? You're still fat though. Don't worry, you'll gain it all back." etc, no, thank you.)

Starting stats, Nov. 23rd: 90.7kg (199.9lbs); neck - 37cm (14.5in); bust - 113cm (44.5in); underbust - 102cm (40.1in); waist - 99cm (38.9in); hips - 123cm (48.4in); thigh - 68cm (26.7in).

Current stats, April 10th: 82.2kg (181.2lbs); neck - 34cm (13.4in); bust - 102cm (40.1in); underbust - 93cm (37in); waist - 90cm (35.4in); hips - 110cm (43.3in); thigh - 63cm (24.8in).

I recently started strength training (started with 2kg dumbbells, I'm now at 3.5kg, EXTRAORDINARILY weak arms), went from 10 second plank + crying and 0 push-ups + crying to 45 second plank and 9 push-ups, no more crying! My overall goal isn't to lose weight, or to be a certain weight, it's to lose fat, so even when the scale doesn't go down, the cm around my body do, and I can feel myself getting more muscular. My daily exercise is walking: 1h total, at least, and mostly on the treadmill. I'm now at 6% incline, 4.5km/h.

The context for 20 weeks is, back in November, I thought I could easily lose 1kg a week, so by this time I would have lost 20kg. That...did not go as planned. 😂 What I failed to account for is that the less I weigh, the less I need to eat to lose weight + exercise, so after the first month or so it slowed down to about 0.5kg (1.1lbs) a week. There were maintenance days, bread eating days (bread is very, very bad for me. It makes me bloated for days, it makes me feel nauseated if I eat too much, but it's delicious and I'll accept the consequences.), Trash Panda days where all I could do was sleep and eat. Despite my stats, the biggest change of it all was my mindset.

Prepare your eyes to roll, because I'm about to say The Thing: it's not a diet, it's a lifestyle change. Of course, when I started off, it was going to be just a diet. I struggled and suffered emotionally and mentally for the first 2 months, I had moments when I almost cried, because I've struggled with an ED all my life, and most of all, I'm greedy. Admitting to myself that I'm a greedy person was the most difficult step, but once I did, something clicked in my brain, and overcoming it became... possible. Definitely not easy, but possible.

The source of my suffering and "secret" to my weight loss: portion control. Does the pack say one portion is 50g? Then one portion is 50g. Even though I'm used to eating 150g, and even though I really, REALLY want to make at least 100g. A portion, of course, was sufficient to make me feel full, but my brain really struggled because I kept thinking about "how little food that is". For example, I'd get a tortelloni pack, 250kcal-ish for half a pack. That was about 8 of them. The thought of eating only 8 brought literal tears to my eyes. After the sauce and the extra parmesan, it came to about 450-500kcal, and was, of course, enough. But it took me a very long time to get over how "little" of everything I was eating.

I don't have any other secrets or tips to share, just general "eat what you like", "everything in moderation", "there are no bad foods" kind of advice. I wouldn't say I eat healthily (maybe I do?), I just eat what I like, and most of the time that just happens to be healthy (a lot of salad, I love salad!, fresh pasta, vegetarian lasagna, apples for snacks, low kcal healthier-advertised crisps - again, I love the taste, and I'm crazy about lentil crisps in particular, I didn't pick them because they claimed they're healthy). Cut down pizza consumption to thin crust, every other week (as opposed to regular crust every week PLUS cheesy fries PLUS onion rings with the occasional chicken popcorn as well), replaced Mango Energy Drink with No Sugar Fruity Energy Drink (as a treat, not a daily thing). I make a perfect macros lasagna using soya mince instead of beef (love soya and tofu), most of my dessert is now high protein ice cream (love the taste, love the stats, hate the price), an apple, 1-2 rice cakes (the kind that taste like white chocolate, not the kind that taste like cardboard).

I suppose I do have one piece of solid advice, although I'm not sure if it applies to everyone or just to specific EDs: analyze why you're eating, what you're eating, and how it makes you feel. Did you eat a whole XXL pizza because you craved pizza, because you were very hungry, or because you thought and hoped it would make the bad thoughts go away? Afterwards, did you fill satisfied, too full, or full of shame and regret?

Ok, that's all, see you in 20 weeks! 😁 (No pictures because I'm still extremely sensitive about my body. I hate it a lot less, but I still hate it.)

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Day 1? Starting your weight loss journey on Saturday, 10 April 2021? Start here!

Today is your Day 1?

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Welcome to r/Loseit!

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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.

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Why you’re overweight

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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.

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Before You Start

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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.

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Tracking

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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.

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Creating Your Deficit

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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.

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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.

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Exercise

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

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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.

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Crawl, Walk, Run

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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.

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Acceptance

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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.

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

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Additional resources

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

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• Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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Losing weight the healthy way for the first time in my life and I feel so GOOD.

F(27) - 5'5.5" (166cm) - SW: 167lbs (76.2kg), CW: 149lbs (67.8kg), GW: 121lbs (55kg)

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TW: anorexia, pro-ana, alcoholism, purging

Sorry in advance if this isn't the sub for this or if anything is formatted incorrectly.

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For most of my life I struggled with my weight and unhealthy eating habits. As a child I was very thin because I was in a competitive ballet program, but I began to binge eat when the stress of the program plus school and social issues caused a mental breakdown. That same year I started getting bullied in school and turned to food. This started a spiral of self-hatred and binging that lasted into my teens until my mother (in a perhaps misguided attempt to help me feel better about myself) introduced me to fad diets. Of course I bounced around trying to figure out which one would be the 'magic bullet' for my fatness but eventually settled on indefinitely trying to stick to South Beach phase 1.

I went into college after my longest sustained SB1 period, down almost 30lbs (13.5kg) from my highest high in just a few weeks. I felt great, but then there was sorority rush. It meant a lot to my mother that we be in the same sorority so I went for it even though I didn't think I fit in. They made it clear that I was not 'sorority material' but accepted me anyway, explaining: in order to reject a parental legacy we have to call the parent and explain why their daughter didn't make the cut. As if me being overweight and having the audacity to rush had put them in a bad situation. They put me in the back of our new-member's photo and promoted one where more than half my face was covered so that my appearance didn't reflect badly on the group (we were known on campus as the prettiest, most competitive sorority). At that point, I lost it and I binged, hard, for months.

At my first formal sorority event, I had to shop in the same sizes I was before my first successful weight loss years before. I thought 'I can't do this again, nothing works' and became even more depressed. That's when I found pro-ana blogs online. To my depressed and frustrated brain it looked like the answer to all of my problems. Extremely rapid weight loss, very simple rules, save some money, and all you need is willpower. I put myself on an ELCD, consumed 3-5 20oz (590ml) coffees a day for the apatite suppressing and laxative properties, started smoking heavily again, and informed my family that I was feeling sick to set the stage for the "oops, I got sick and lost a ton of weight, of course I'm not anorexic you know how much I love food" conversation. Unfortunately for me and my health, It worked like a charm. I lost 20lbs in my first two weeks and found that it was easy to continue because I was now almost constantly nauseous. Because I really felt and looked sick, my family believed me.

For the next five years I hovered at extremely low weights for my height and I genuinely felt superior to everyone around me who struggled with their diets, offering fake advice from a 'success story' even though you could clearly count my ribs, I wasn't getting my period regularly (lost it completely for 1.5 years), and I was using laxatives and extreme restrictions occasionally to maintain.

Then, it happened again - I had to move home with my parents for a few months in preparation for grad school. I became isolated and started to snack, then it was nibbling off what was cooking on the stove, and finally it became finishing off whatever was left of the wine after family dinners and sneaking beers out of the fridge during the day claiming I had used them to cook a pot roast, etc. First I gained approximately 40lbs (18kg), then after moving for school I gained another 20lbs (9kg). My clothes no longer fit me at all, and any day over 75f (24c) made me into a sweaty, angry creature who lashed out at others for no reason. I kept on drinking a lot to numb the intense feelings of inadequacy and uselessness I was feeling.

At the end of 2020, I was back at my high school highest weight (again). I was lucky enough to travel domestically for a long-awaited ski trip but found that none of my gear fit me well. Then I broke my toe in a stupid binge drinking accident that never would have happened if I was still skinny (someone tried to catch me and failed literally because I was too heavy). I was so angry at myself for getting back here that I went back to search for my old 'friends' in the pro-ana world but they were gone - in the years between my freshman year and college and then there had been a movement to remove them from the internet. Then I found you, r/loseit.

This sub and others like it (shout out to r/1200isplenty and r/progresspics) helped me to gain a healthier perspective on weight loss. I got MFP and a food scale, and started tracking everything. Managed to cut down on drinking because I pre-log and can't justify a 600kcal drink when that's half my daily calories and will barely get me buzzed due to an unfortunate tolerance buildup. MFP doesn't reward you for going significantly under your goal, and I started relying on those end of day pick-me-ups to feel like I was making progress because it wasn't drastically visible like before. I am significantly less tempted to cut everything out again. I even sucked it up started going outside (with a mask) in my ill-fitting workout gear.

It has been just over 3 months and I'm down 18lbs (8.4kg) without cutting entire food groups or all food entirely. I no longer take laxatives and appetite suppressants for weight loss. I threw away the toothbrush I had tried (and failed) to practice purging with. I haven't felt this good about myself in a long time. Although I still have a long way to go, I will always be grateful for your help.

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TL;DR: You guys got me off of a vicious cycle of fad dieting, binging, and anorexia. THANK YOU. I cannot thank you enough <3

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[16M] Help, i tried

I've tried several ways to lose weight but kind of failed. I know it's my fault and not the methods I've tried fault, but I'm pretty sure most of you understand how hard it can be sometimes for some of the people who are trying to lose weight.

I'm about 150 pounds+?, 5'6". Here are some of the methods I've tried:

• Counting my calories & Limiting my calories to 500 - 1000 (with increased protein intake)
• Going to the GYM
• Fasting (went bad)
• and more

I've tried HIIT but only for a day or two so it doesn't really count + I don't really know much about it

From all the methods the one that worked good for me was counting my calories, I did it for 4 weeks and it honestly was good, felt good, and I think I've lost some but not too much visibly.

I'd say I eat healthy, I eat lots of vegetables, fruits, meat, green tea, coffee and water. I also sleep well.

But I'm bad at physical activity. Most of my day activity is just me sitting on the computer.

Some of my questions:

1. Can I lose weight by diet if I sit most of my day?
2. How to motivate myself for more physical activity (with BPD)
3. What do I do

TL;DR, 16M ~150+ lbs/5'6" - tried several methods for weight loss, most weren't very efficient because of me, what do I do for my situation?

Thanks In Advance.

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Update #1: Overcoming the Long Plateau

I was inspired to start sharing my progress recently.

A Little About MyselfI (26M) am a Web Developer living in Upstate NY with my partner and our 1 year old chihuahua mix. I set out on my wellness journey, seriously at least, on Feb 13, 2021. That was the first day I logged my food, the first step of many towards being healthier. Now, I track food/water daily, weigh daily, and do my best to be active every day.

Stats

• Age: 26
• Height: 5'5"
• Highest weight: 265.6lbs (December 2021)
• Current weight: 242.6lbs
• Goal weight: <150lbs

A Little About Food

TDEE: ~3000 - 3500 (depending on activity level)

Budget: 1500 + exercise calories (almost always under 2000)

Weight loss goal: ~1.5-2pounds a week

Update #1The past few weeks I've been on an annoying scale plateau. I tell myself to look at the bigger picture and focus on my wins: haven't missed a day of food/water tracking, gaining confidence with workouts (I use Apple Fitness+), I went on a 1hr+ walk which I haven't done in years! As tempting as it was to give up and binge on snacks, the NSVs have motivated me to keep at it.

I've been listening to my body more and noticing that a lot of times I want to throw in the towel and go on a snack run I wasn't actually hungry but upset about something. Distracting my mind with a new hobby (studying Japanese) has been surprisingly effective. I've started filling the gaps in my schedule with mini study sessions and guided meditations.

For the next week, my goal is to stick to a workout schedule that I crafted. Strength workouts M/W/F, HIIT on T/TH, dance on Saturday (I have two-left feet and this is the toughest for me), and whatever I want on Sunday, or a break if I need it. I look forward to seeing what the new week brings.

Edit: formatting

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How can I stay on track without a food scale?

Hi, all! I'm not sure if this is the right place to come to for advice, but here goes! I've been pretty committed to losing weight for the past eight or nine months, in that I've been counting my calories (weighing everything out, mostly cooking at home, etc.) In these past months, I've lost about 14 kg (30 lbs), eating between 1200-1400 calories as a sedentary 171 cm (5'7) female. I really like this method because it takes all of the guesswork out of weight loss, and I've found a nice balance where I don't feel hungry all the time. However, in about a week, I'm going to be traveling back home, and will be in quarantine for 21(!!!) days.

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During those 21 days, I'm going to be relying on the food provided by the hotel I'm quarantining at, but I'm also going to have the additional headache of online college classes, that as a result of the time difference, will be occurring Tuesday-Saturday, 12 AM to 6 AM. This means I'm probably going to have to end up doing some version of intermittent fasting, since I'll mainly be up through the night, where there likely won't be any meal services. (Something like only eating the breakfast and lunch provided, then sleeping through dinner, that sort of thing.)

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Does anyone have any tips/tricks about losing (or even just maintaining, tbh) weight while not being able to weigh and measure everything? Or just... eating more intuitively, I guess. I'm also worried about thinking obsessively about food, since CICO has actually seriously reduced the amount of time I spend thinking about what I eat. And I think that the fact that I'll be stuck in a tiny room for almost an entire month definitely won't help with that, because there's so many fewer things I can distract myself with.

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As of right now, I'm really only doing CICO and maybe some walking, but since I'm going to be stuck indoors for almost a month, I think it might be good to try some YouTube workouts, so if anyone has any specific program or video they really like, that'd be great, too!

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