It's totally fine if you don't want to take a before pic or progress pics.

I just wanted to post to say I am super glad I didn't take a before picture. I've done it before and it just never worked for me, I'd feel guilty and exposed and give up before I even started. Or it would just motivate me to "get healthy today" and make me go from zero to 100 from day 1, which just led to burnout once the weight loss slowed.

This time I didn't take a before picture and the first week of my diet I didn't change my diet at all, just gathered information about my current diet, I didn't add any exercise until well into month 2. It was a slow ramp up. I didn't think of foods as clean or "superfoods" or bad or whatever, if it fit in my 500 calorie/day deficit I allowed it in small amounts. I don't feel deprived, the weight loss is slow but steady and I recently hit 6 months of tracking and 30 pounds down since November. This is the longest I have stuck with anything and since I can still have all my favorite high calorie or high sugar foods in moderation this is something I will stick with forever. It just feels like I'm discovering lots of new low calorie yummy foods but I don't make myself eat anything I don't enjoy just because "its good for me". I have increased to close to 10 k steps a day from less than a 1000, I feel stronger and I have more stamina.

Sure I don't have a convenient before picture in the same outfit for my after pic, nor do I have side by side progress pics. I have old pictures where I look bigger and newer pictures where I look smaller. If progress pics help motivate you then super. I know for some people it helps visualize recompositon changes. But if you are flirting with a diet but too shy or self conscious to take a before pic or progress pics... don't. Just start.

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Quick rundown of how I lost 56lbs :)

I'm gonna preface this by saying I am not a nutritional expert, doctor, or even fitness freak,

However, this is my story and my experiences. Before I started on my weightloss I was 98kg or 210lbs and I am 5'8 I also suffered quite badly with psoriasis on roughly 30% of my body (becomes relevant later) depression played a big part in my life and I wanted to see if I could tackle all of these issues, after reading about a lot of diets and how foods can affect mood and even skin, I thought maybe the answer to my mental and physical health stemmed from a similar place....

My main focus was on diet due to knee problems that make most forms of cardio very painful.

That said I would sporadically go to the gym at work and do weights, focussing on high reps of medium weights, maybe twice a week an hour or so a time

I started with intermittent fasting (10/14) with my last meal being before 8pm

I managed to stick to this but was still eating bread and pasta, I didn't notice very much difference but within 2 months had dropped to 96kg so it was heading in the right direction

I then decided to challenge myself, so pushed my IF to 8/16 and drop out bread, pasta and rice, aiming for a keto-esque diet and upped water and caffeine intake, within 2 months I had dropped to around 90kgs

Then the pandemic hit and gyms were closed so my exercise was focused on going out for walks and body weight exercises

I then started hearing about the carnivore diet, and attempted 30days on this. I felt weirdly focused whilst on this diet, and actually very awake, I also noticed weight loss and the clearing up of my psoriasis(it's still there, but much less) and dropped to 85kgish by the end of the month

For the following three months I jumped between carnivore and keto diets, but still had one cheat day a week but eventually plateaued at 79-80kgs this was mainly due to me getting a little lax on the diet If I'm really honest lol!

I then got refocused on my end goal.

I realised I had a terrible relationship with food and wanted to give myself a real challenge.

I took on a 48hr water fast I allowed myself black coffee. during this time I felt extremely focussed and actually didn't miss the food too much!

I used this as a catalyst to then eat a strict keto diet after a light refeeding day and kept this up until I was down to 70kgs(154lbs), where I have plateaued again,I think the only way to push this now is to up my gym work, but I still feel the progress is pretty good!

I've maintained this weight for 3 months, by sticking to a ketogenic diet and being very sparing with my carbs IF I decide to have a carb day. I also occasionally fast for 24- 60hrs once a month(dependent on work schedule and how I feel in myself) as I enjoy the focus and benefits that it seems to bring!

so basically I'm now at a healthy weight, my psoriasis has cleared up better than ever before. I feel so much better in myself and finally have a more positive outlook!

I cant believe how much it has affected my overall well being as well as my waist

also thankyou to all of the redditors and subreddits who's posts I have trawled through in search of help and answers, you have truly been the answer to my prayers at times

I hope someone can take something from my story! and if there's any questions anyone has feel free to fire them at me 😊

And any further advice is definitely welcome!

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How do weight loss plateaus work? If I’m walking 10km every day theoretically, would my body eventually get used to it and I’d gain weight back if I stopped?

Just a dramatic example, but I’m confused how weight loss works.

Let’s say I start walking an extra 10km a day and eat as usual - my calories out would be greater than my calories in (assuming I’m balanced before), so I would lose weight.

What happens when your body gets used to the amount you’re walking (and how does it do that)? Do I start needing less energy to accomplish the walk, so eventually my calories out balances back out to my calories in? Then, if I were to stop walking the 10km, would I gain all the weight back? Because my calories out would decrease again... just confused on how this work. Is it not possible to lose weight and then exercise less frequently but keep it off?

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What do you do when you start to feel disordered/depressed about the weight loss process?

I'm in a really bad place with regards to my weight loss and am wondering if I just need perspective on my plan or what. I am a 5'3 woman and have lost 22lbs so far which I guess is cool but it was all weight that I put on during quarantine so honestly it doesn't really feel like progress at all, in fact it just feels like now i'm at my "real" start weight, and once I've reached that point, my progress has completely stopped and the scale will not move. I don't really look much different than I did before and my clothes aren't fitting much different because I've been fluctuating between my current weight and my highest weight but it did take me like 3 months to get here.

So to recap: I have been calorie restricting since February between 1200-1300 calories most days with a few cheat days thrown in. I am getting 10k steps a day but recently added running 2-3 miles about 2 or 3 times a week at a pretty slow pace and on days i exercise I allow myself 1500 calories but typically still stay around 1300-1400. I have lost 22 pounds but do not look any different, literally not a single person has noticed, my clothes don't feel very different at all, and to top it all off, my progress has just completely and 100% halted now that I am exercising.

I quite literally loathe the way I look right now. To say I am disgusted with myself is an understatement. I was in a friend's wedding about a month ago and the photos just came out (which were AFTER I'd lost about 20 lbs) and I just look so, so horrible and obese. I am dealing with so much anger at myself for ever allowing myself to get this huge. And that's after I'd already lost some weight!! I quite literally ruin most of the pictures I'm in because all you can see is how gigantic I am. I literally block other people out.

When I stepped on the scale this morning, after having a "good" eating day yesterday and running 2.5 miles, when I saw that in fact my weight has gone UP by .6 lbs, I can't even put into words the feeling of disappointment. I have not cheated or eaten a morsel of food or drink that I haven't tracked and weighed in WEEKS. I also drink an insane amount of water.

I am working so freaking hard at this and it just feels so unfair that I have not made progress in weeks and am apparently actively gaining weight despite all of the work I am putting in. I am ashamed to say that I have been in and out of tears all morning because I just don't understand what I'm doing wrong and why I'm not making more progress. I am playing with the idea of just completely giving up and eating what I want, or fasting for the next week.

What do you do when you're feeling this horrible and disordered with regards to weight loss? Specifically for short women: how do you manage not becoming completely obsessed with food and calories when we are only supposed to eat such a small amount of food in a day? This all just feels incredibly unfair and it almost feels like I am being punished by the universe for being short. I quite literally hate this process.

TIA if you read this or for any tips on how to feel even a little bit better about how much this fucking sucks.

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NSV: Day 100

Stats: 22F, 5'8", SW:177, CW:166, GW:150

Warning: this is loooong!

Hello fellow losers,

Backstory:

This is the 100th day of my weight loss journey. This is my first time seriously trying to lose weight, and I didn't really think I'd even make it this far. I've been unhappy with my weight for a couple years but I didn't feel too bad. I was at 145 when I started college and 165 by my junior year. I knew I was a little heavier than I wanted to be but it was fine. Most of my clothes still fit and I walked all over campus every day. Then, my senior year, COVID hit and I moved home.

The first month of COVID my favorite pair of jeans ripped at the seams. That had never happened to me before, but I mostly ignored it. I lived at home for 5 months (and worked at a daycare where everyone brought in cupcakes for birthdays and we got pizza and ice cream once a week). Then I moved in with my boyfriend.

I didn't think I had gained any weight and I didn't own a scale. But more and more of my clothes were getting tight, even ones I had bought just before COVID started. (I know, that's a pretty obvious sign that I had in fact gained weight). I didn't own a scale, but decided I wanted to lose weight.

So I bought a scale and a food scale on Amazon. I didn't want to wait for them to arrive though so I downloaded LoseIt! and guessed my weight. I guessed 165. When I got the scale I saw that I was 177, and I was pretty upset.

I know I'm losing pretty slowly, but here's how I lost 11 pounds in 100 days:

1. Track your food. It doesn't matter how you track: spreadsheet, journal, MFP, LoseIt. Just track your food. Even on cheat days/cheat weeks. I've tracked every day for 100 days and I couldn't do this otherwise.

It helps explain fluctuations in weight, like if I gain a pound one day because I ate a lot of salty food the day before. It also can show you patterns that you many not even be aware of.

1. Drink water. Drink lots of water. I don't know why or how this helps but it really does. I also just feel better when I drink more water. I often see people on here that drink like a gallon a day and that's a lot. I can't quite reach that. I try to drink 64 oz and day, which is just under 2 liters.

2. Get a hobby. I want to eat when I'm bored even though I can tell the difference between when I'm hungry and when I'm bored. I took up calligraphy and now I play video games with my boyfriend as well. They keep my hands and my mind occupied with something other than food. I know video games aren't the healthiest habbit but it's fun, and I use Ring Fit Adventure.

3. Work out. Okay, this one isn't really for losing weight because, as we all know, it's 80-90% diet. But feeling your mental health improve at the same time as your physical health is amazing. And working out makes my mental health so much better!

4. Indulge sometimes, in moderation. It's a lifestyle change, and I'm not going to spend of my life not eating pizza, I'm just not. So I have pizza sometimes. I don't eat as much as I could though, and I acknowledge that it's a treat. I plan for those days and save up calories.

5. Plan your cheat days/meals. This is basically what I said about pizza but it applied to alcohol too, in my case. If I know I'm going to indulge later I'll track it before I even start, at the beginning of the day. Then I can plan the rest of my day and my calories around hopefully saving enough calories to not go over my limit.

6. If you fall off the wagon, it's okay. Just keep going. Don't punish yourself, don't try to make up for it, and try not to let it spiral. Tomorrow is a new day, or even the next meal is a new meal, and just get back on track and follow your plan.

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Body image issues from weight loss?

Anyone experience body image issues from losing weight? I don’t mean obsessing about needing to be smaller or thinking that you look fat even though you’ve lost the weight and you’re actually much thinner than you think you are. I’m having some weird feelings and thoughts about my body changing /getting smaller and it makes me want to stop losing weight, even though I’m at least 70% motivated to lose weight for health/mobility reasons. Does this resonate with anyone?

I did have a period in my teens of intensely restricting my food and losing weight really quickly, and I’m thinking that these feelings I’m having (feeling a bit uneasy/weirded out about my body getting smaller) might be related to that... Or it could be that I’m feeling weird about my body changing because it’s changed soooo much and dramatically over the past several years..?

Anyway, trying to figure out how to cope/refocus myself and wondering if others have a similar experience in their own process of losing weight or have advice.

Thanks!

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Is this a good schedule?

Hello all, please can you tell me if this schedule would be effective in terms of losing weight? Also I’m going to try and focus on weights and things like that after I’ve started to drop some pounds. Thank you. Also sorry if the layout is really bad, i literally copied and pasted it from my notebook lol.

Goal - 65kg Current - 77kg Wednesday 19th May

Weight loss schedule - 6 days a week

30 min Treadmill workout -Do Monday, Wednesday, Friday, Sunday // 0-10 minutes: speed 4.3 Incline 1, 10-20 minutes: speed 4.6 incline 1, 20-30 minutes: speed 4.9 incline 1

Another 30 min treat I’ll workout - Tuesday, Saturday // 0-10 minutes: speed 5.3 incline 2, 10-20 minutes: speed 5.6 incline 2, 20-30 minutes: speed 5.9 incline 2

Break day is Thursday maybe idk Reddit please help

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