Overestimating your calories is also a bad idea

I feel like I often see people on this sub suggesting that you should round up when logging your calories and I'm here to make an argument against this.

I get it: You're not quite sure how much yogurt you had, so you estimate the best you can and then throw in some extra calories to hedge your bets. You figure that since you're trying to limit your calories and keep up your deficit, being wrong on your calorie count but in the LESS calories direction is good. After all, you're helping yourself lose the weight even faster, right?

The problem is that not eating enough calories makes you hungry. And being hungry leads to bad decisions or binges (or maybe for you those are one and the same). Losing out on an extra 50 calories during each meal of the day (four, for me: breakfast, lunch, dinner, and snacks) could mean that you're 200 calories short on your foods for the day. 200 calories is an extra bowl of soup or a Luna Bar or quite a bit of cucumber and hummus. 200 calories is a pretty great little dessert treat to round out your evening. 200 calories is a pretty big hidden deficit and while losing weight fast can feel rewarding, it's harder to keep it up, day in and day out. It's even harder when you're thinking your deficit is less drastic than it really is. Much better to aim for 1200 calories and end up accidentally eating more at say 1300 calories (you accidentally under counted 25 calories a meal, for example) than thinking you're eating 1200 calories and only eating... 800 calories.

When I don't eat enough, I end up giving in to getting takeout and eating it all, or raiding the snack cabinet. Not eating enough is not good for overall long term health or long term diet sustainability and therefore weight loss.

There are exceptions and there always will be, but overall, make sure you're eating enough! Even when you're at a deficit, you need to eat. Try to count accurately so that you have room to eat more when you need to. Rounding up too much will make you perennially hungry and more likely to fail: Don't do that to yourself!

Anyways, that's my two cents. Good luck out there, losers!

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Looking for advice

I’m currently 316lbs at 5’3.5” yes that .5” matters lol.

I’m about to start my weight loss journey 2.0. I originally started in 2019 and lost 65lbs by 2020. Then covid happened and food was scarce in my area for so long that I ran out of stocked foods and couldn’t replenish and well I stopped my diet and haven’t got back on it. I have continued to lose weight but only about 1-3 lbs every 3 months based on doctor visits.

I hate walking, no way in hell could I jog at this point lol, I’ve thought of a Zumba class as it sounds interesting but mostly I want to do weigh lifting. I have to start with a personal trainer and also have to heal my shoulder with PT first. I have a shoulder impingement in my right shoulder with life of doing weight lifting on my own as a teen and lifting too much too fast. Then working in IT and carrying equipment sometimes odd shaped equipment or awkward design and well my injured my right arm pretty bad.

I’m considering joining Anytime Fitness basically across the street from my work site or at least the main work site and hitting it up every day for 45 minutes at lunch time then another 45 minutes after work. I want to do upper body opposite days M-F and then switch up every week as in upper, lower, upper then next week lower, upper, lower etc.

I’m not sure about Zumba pricing and also anytime fitness pricing so I just want to start with anytime fitness as I see myself going there more than Zumba. At least right now. I’d also consider Zumba on Saturdays. It’s kind of all up in the air right now as I’m still planning.

And yea I talk/write a lot. For one question. Sorry. I get it from my father.

At 315lbs if all I did was 5 day a week weight training and eating healthy and drinking healthier would I lose weight and a decent amount of weight while also gaining muscle. Do I really need to have a cardio aspect?

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I've not lost much weight in my stomach area, what is going on?

Ive come across a dilemma in my weight loss journey. I am a woman for reference.

I am 5'2" and have almost lost 10 lbs currently 185. I can really see the difference in my legs and face so far. Sadly my belly is huge. I know you can't spot lose but I am concerned. My belly really sticks out when I am wearing jeans or other bottoms, even though my face is looking better and my legs are getting thinner.

Even when I lose the 80-85 lbs as my goal (planning on reaching it by April 2022), will I still have a big belly? Is this due to carbs? My body measurements put me at an hourglass measurement and id rather no be 100-105 lbs some day looking pregnant when Ive never been. Anyone experienced this? Should I just be patient?

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Diet + exercise - but no weight loss? Doctor recommended medications.

I spoke to an endocrinologist about my PCOS and obviously she recommended weight loss. I was concerned when she recommended this because I have struggled to lose my excess weight for about 6 years. In 2014 I experienced rapid weight gain despite my diet and exercise habits not changing. I gained about 10lb in a week. Then another 10lb in the month after that. By 2018 I had gained a little over 30lbs. I have always tracked my calories, eaten a balanced diet, and exercise frequently.

Because of this concern she recommended ozempic, saxenda, and contrave for weight loss. From what I can tell from a quick google search, these all work primarily through appetite control.

I explicitly told her diet and appetite were not a concern for me. I take vyvanse and my appetite is non existent. These drugs seem redundant and don't really address my concerns.

I'd like to lose the excess weight because there is a correlation to my weight gain and symptoms - but I don't feel like there is room for improvement in my lifestyle (ie. exercise more, eat less). Taking a medication that reduces my appetite makes no sense to me. I wanted more information on why I gained weight so suddenly, why I continued to gain weight with my diet and exercise routine, and how I can lose the weight safely and effectively.

Has anyone else experienced this? Am I wrong about these drugs?

ps. this doctor has information on weight loss, its not why I saw her but I expected more info from her.

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When you hit 1/3 of your goal weight lost and your BMI is still well over the threshold for obesity

Hit 30 lbs down out of a goal of 90, and I was curious what my BMI would be given as now. I know BMI isn't everything but it hits hard af when your BMI tells you you're obese.. And anytime you go to the doctor they tell you that and give you a pamphlet about weight loss.

So I checked my BMI now and I'm still at 33, aka well above the 30 threshold for obesity. 30 lbs, over 10% of my starting weight, seemed significant enough that it might move me at least to "overweight" category which still feels bad but I guess not. My negativity has been telling me in general hitting 1/3 of your goal isn't that significant, you're still not even halfway and you've been haphazardly trying for years, and this just reinforces that.

And in looking at this I even realized my goal weight, which I was at one point and wore M or even S shirts sometimes, is even almost technically in the overweight category. Even my goal weight is at the very top of the "normal weight category" which means in just natural fluctuation I'll probably technically be overweight pretty often, even at my goal weight.

I was my goal weight for a little while on high school (22 now) and that's when I was working out almost every day, ate pretty well and definitely looked skinny in my opinion at least. Am I just gonna be permanently technically overweight? Or do I really have to push that hard to be the lightest I've ever been as an adult?

Feelsbadman.png

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Losing without calorie counting and fasting.

Hello! I'm pretty new to this sub but not to weight loss (and gain).

My weight has been fluctuating since I was 14 (almost 17 now). I used to be a super, super picky eater since I'm autistic. When I was 14 I was put on medications that made me gain a bunch of weight, to the point where my BMI was 32. I started eating a lot, because not only were my meds changing my metabolism, but they were making me hungrier AND decreasing my anxiety around food. Triple combo. One day I realized how fat I had gotten, and I vowed to lose it! But I didn't know how to do that, so I developed an eating disorder. I have never had access to a scale at home, but I think I got down to a BMI of 22 when I was 15. It only took me 5 months to lose the weight, and I still suffer health issues because of that. I then went into recovery, and I stopped caring about what I ate and only ate what made me happy.

Unfortunately, what makes me happy makes my body feel like garbage. I've gained a lot of the weight back (not all of it though!) and I'm sick of putting garbage into my body. I also need to balance not relapsing into my eating disorder. I've been eating better for about a month and a half now and I feel amazing.

Here's what I've changed:
-Swapped coffee for tea
-eating more fish and vegetables
-swapped red meats with pork and chicken
-trying to remove dairy from my diet, I'm lactose intolerant so it makes me feel pretty gross.
-Swapping pasta for rice
-eating a lot more fermented products
-cutting sodapop and drinking homemade unsweetened tea instead

My diet is based on traditional Japanese cooking, as I love the flavours and the foods I like are pretty healthy.

I've decided to do this whole thing without counting calories, as that's a major trigger for me. I refuse to fast, as that was one of my major eating disorder behaviours. So far I'm doing really well!

I'm happy that I'm able to eat well without damaging my body. Cheers!

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What are your secret weapon foods that aid your weight loss goals?

Preferably, looking for foods that are cheap, easy/quick to make, fill you up, and taste great.

Here are some of the things that have helped me recently after 6 years of failed dieting:

-Cold, leftover boiled white potatoes. Just don't like the taste of sweet potatoes. But by eating them boiled and cold/leftover, they still taste great, but fill you up more. In the same vein—

-Cold, leftover crockpot chicken breasts. Thighs can work as well, but they get nasty if they're not skinless. But by eating them cold the next day, they're much more filling

-Raw green cabbage. Recently discovered this. Cheap, lasts long, filling, AND tastes like mustard? Yum.

-Gala apples. I like to cut them into 32 pieces. Delicious, cheap, and filling

What are your secret weapons?

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