Almost two years in. 311lbs lost. I’m very proud and happy, but it’s still a struggle.

I was overweight my whole life. Food got me through anxiety and depression and boredom and anger. Binge eating was the closest thing I ever had to self-care. It served a valuable purpose in my life. And it was trying to kill me.

By 33, I weighed 450lbs. That year, my brother died of cancer at age 37. His death sent me into a major depression and again I turned to food to cope. When I turned 37, I weighed 520lbs.

Turning that age, the same age my brother was when he’d died, woke me up. I kept thinking, “if I don’t get to live another year, is this how I want to spend my time?” So I started. Again.

I’d tracked calories before and exercised and gone to support groups. But I decided that, if I was going to have any chance, I needed to be smart, open and honest about it this time. So I got into weekly therapy with a great therapist and, after doing a lot of research, started vegetarian keto and intermittent fasting. I also left a relationship that had become emotionally shredding due to neglect on both our part (but that’s another long long story).

I started with a 16:8 fasting protocol (basically skipping dinner) and ate under 30g of carbs per day and around 2500 calories. I tracked using CarbManager and ate a mix of salads, nuts, avocados, eggs, low-carb vegan protein shakes, some tofu, vegan meat replacements and healthy oils. It was not awesome for the first week to be honest. Cutting sugar and carbs gave me headaches and chills.

But I kept on with it, tracking religiously and going to therapy. After a couple weeks, I noticed that I was far more emotional when I was talking with my therapist and just generally in life. Without the binge eating, the feelings and thoughts weren’t stuck in me anymore.

I did a lot of hard work in that time. Grieving my brother, dealing with some past traumas, retraining myself to cope with anxiety. And all the time staying on track with food.

Within a few months, I was doing 20:4 fasts, had cut my calories to around 2200 and did a couple extended fasts (around 72 hours). The weight came off quickly. I was down 100lbs within six months and the weight loss stayed steady. My fasted glucose levels, which I started measuring with a Keto-Mojo blood monitor, dropped from around 115 to the mid 80s. My blood pressure dropped significantly and I felt good enough to start some exercise, mostly just simple walking.

The biggest change though was in my thoughts. I swear, sugar dictates my thinking if I let myself have it. Without sugar, compulsion was replaced by actual hunger. Compulsion isn’t something I can manage effectively. But I learned, maybe for the first time in my life, what actual hunger cues felt like, ones that weren’t clouded by addiction.

In January of this year, I went to a doctor for the first time in years. By then I had dropped almost 300lbs. Unfortunately, my high saturated fat diet had impacted my cholesterol badly. The doc wanted to put me on statins, but I asked him for six months to try turning it around through diet and exercise.

So, for the last six months, I added some healthy carbs back into my diet (berries, oatmeal, more fruits and veg), went to fully plant-based eating, added in a regular resistance training program and upped the intensity of my walking. Oh, and I added a “treat day” every week where I let myself not track and eat at restaurants if I feel like it.

My weight loss has hit a plateau but I’m definitely adding muscle. I’ve been right around 210 for a couple months. Two weeks ago I went back to the doc for blood work and he literally said “holy shit, you absolutely turned your cholesterol around.” I am now in “optimal” range across the board.

Other landmarks along the way:

1. Bought a pair of 34” waist pants and a “slim-fit” L from Banana Republic, a store I would NEVER would have been able to shop in previously. When I started losing, I was a size 64” pants from DXL and a 6X shirt.
2. I flew for a job interview (which I got btw) without worrying about fitting in the seat. Believe me, that would have absolutely sent me spiraling with anxiety previously.
3. I’m able to run, hike, do yoga, just basically move again, with joy. It’s fun. I look forward to it. I find excuses to add more movement and steps to my day.
4. All my health markers are good. I even got a colonoscopy (my brother had colon cancer) and was all good.

Now, here’s the thing. It’s still a struggle. Every day. Since changing my diet to address the cholesterol, I find myself having compulsive feelings around food again. It’s the sugar/carbs, I swear. But now I know and I face it. I show up every day, not aiming for perfection, but working toward my physical and mental health. It’s all connected. I am not perfect but I show up. That’s the best I can keep doing. I’m proud of what I’ve achieved, regretful for the years I spent locked in un-health, and hopeful for the future.

Here are pics from 10/2019 and yesterday, just for comparison. I did a thing, for sure.

https://i.imgur.com/DjlyUvT.jpg

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How to Order Fast Food Without Destroying Your Diet

Fast food on a diet? It sounds like a misnomer. But the truth is that you can make healthy choices at a drive-through or quick counter service restaurant that won’t totally derail your healthy lifestyle. We know that life is hectic and sometimes grabbing something quick on the go is your best option. Other times you might even find yourself in an airport or other location where the only option is fast food, but don’t distress. Following some of these general rules of thumb will help guide you in making a healthy choice when ordering fast food on a diet.

Avoid these.

While fried foods likely make up a large portion of the fast food menu, this is also the number one thing to avoid. Foods like chicken strips, chicken nuggets and fries are packed with fat and calories. Generally speaking, you also want to avoid cheese, soda, shakes and anything that is “supersized” or “extra-large.” Also, be careful about sauces. Mayonnaise can add unwanted fat. And many fast food joints also have their own “special sauces” that can be surprisingly high in fat and calories for even that one little serving.

How to Stay on Track at the Diner

Read More

Order the smallest portions.

If you can’t bear to hold the fries, opt for a small or kid’s-sized serving. Portion size can make a huge difference when dining at a fast food restaurant. Ordering off the kid’s menu will give you enough of your fast food fix to hopefully satisfy the craving but will save you tremendously when it comes to the number of calories (and fat) you’re consuming.

Choose the healthiest possible options.

In general, some of the healthier options at a fast food restaurant include a grilled chicken sandwich, a small hamburger (no cheese) or a salad with the dressing on the side. You definitely have to be careful with salad dressing choices. Read the labels and choose wisely—some of the salad dressings have as much fat and calories as a burger! When you can, opt for the yogurt, fresh fruit or side salad instead of the fries. When it comes to your drink, skip the calorie-packed soda and choose a bottled water or a low-fat milk instead.

Ask for some changes.

You can also ask for some basic changes to your meal to make it healthier. This is typically easier to do when you go inside as opposed to giving special instructions in the drive-through. You can ask for meals without the cheese, without crispy onions or without any sauces in order to save yourself some unnecessary fat and calories.

Check out this handy guide to better understand what you should order and avoid while out to eat:

How to Order at A Mexican Restaurant

Read More

The post How to Order Fast Food Without Destroying Your Diet appeared first on The Leaf.

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My oberservation of this forum

There is a lot of good support to be found here, but there is also dangerous advice (and encouragement!) for people who clearly need help for disordered eating at a minimum and possibly for an eating disorder.

If you restrict and then binge, if you believe that you as an adult are just fine off of less than 1500 calories per day and you exercise a lot, if you eat one meal per day, if you cut out entire food groups, it would be a good idea to reach out to your therapist and doctor to make sure you are doing things in a healthy way.

Weight loss doesn't have to be restricrive or unhealthy or unsustainable or painful. I've lost almost 120 pounds in just over 11 months. I'm a 5'5" woman in my early 40s sitting at about 167 pounds. I did lose too quickly, although my doctor didn't seem concerned, I could have a ticking time bomb for a gallbladder. I didn't go below 1500 a day--I probably averaged 1650 to 1800 in the beginning. I should have been eating more. The last several months I've been hitting about 2400 a day. Yes, I exercise. My weight loss has slowed greatly and that's a good thing.

Please remember, this is a change for life, it is not a race. Good luck.

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Your mental health is as important as your physical health and do not ignore it. I ignored and learned some lessons the hard way.

[TW: Suicide and Self-Harm]

My stats: 21M Height: 168cm; SW: 92kg, CW: 82kg, GW: 70kg.

Background: I am an Indian international student studying Bachelor's degree in Canada. I have had severe body-image issues since I was 6 due to bullying. I was overweight since I was 8. My weight kept fluctuating in the last three years. Before the pandemic, I went down to 72kg and had lightly visible abs. After the pandemic, my life changed due to loneliness and depression, which made me gain around 20kg weight. I used to binge eat till about a three months ago. Once one of my closest friends,who is also my crush, started to date a guy, I got jealous and got extremely motivated to lose weight. From May to around two weeks ago, I used to eat 1100 calories a day, and sometimes not eat for two to three days. I think I got a little too jealous and wasn't able to sleep as well. She stopped seeing him, but that's another story.

Because of the extreme restriction, I lost 10kg is 6 weeks. I developed some health problems like fatigue, confusion, lack of sex drive, lack of motivation etc. I even developed anxiety due to my body-image issues, and have heart palpitations and a sick stomach. I lost my sanity and started to snap easily at people. My body-image issues are so bad that I attempted suicide multiple times during March-May period. My friend observed this and started to spend more time with me talking me out of my unhealthy mindset. She started to tell me to eat more and exercise more rather than doing what I was doing. My roommate, who is a model, recommended me to go for a lower deficit and workout harder.

Over the last two weeks, I am eating at a lower deficit and doing a decently intense workout. While it is just two weeks, I feel like regaining my sanity. I am making great progress at the gym and start to feel small changes in my body. I feel better, and the progress motivates me to work harder at the gym. These are things I started to realize from my journey and not want others to make the same mistake:

1. Get help/seek therapy: If you have bad body-image issues, I recommend getting professional help if you can. If you cannot, surround yourself around supportive and positive people. Talk about your issues with a trusted person and be vulnerable with them. But be very sure that they are non-judgemental and trustworthy because these issues are not for everyone to know. If possible, stay away from the tOuGh LoVe people. Although it is completely a personal choice. Whatever works for you.
2. Do not let anyone have a power over how you feel about yourself: My friend kept telling me to stop letting others, especially women, have so much power over how I feel about myself or my body. You will never be enough in the eyes of the society. And most of the times, no one actually does not even care about you. Everyone is busy in their own lives.
3. Do not do it for others: Due to my lack of romantic success so far in life (not even a date), I am extremely preoccupied with building a body for women. Here too, my friend said this will effect you badly because body is not the only thing which gets you dates. It is definitely easier, but there are other factors which make people like or be attracted to you. And there is no one size fits all with bodies. Do it for yourself because you want to be that way.
4. Weight loss is an entire lifestyle change: It is not something you do and then revert to your old habits. It is a systematic change in lifestyle where you incorporate a healthy diet and regular exercise regimen which becomes a part of your life. I personally prefer a whole food plant-based diet with a large variety of vegetables (easy with Indian food), and strength training with 30 minutes of cardio everyday. With my lifestyle, I can stick to it. Choose something you can stick with and follow long-term realistically.
5. Do not go overboard with the deficit: It is terrible. You will lose muscle and sanity as well. 500 calorie-deficit is a good place to start. Be patient. I know that we want it quickly. But is it not really ideal or healthy to do it that way.

I am not sure if you guys might agree with these advice. And I might sound very fat-logicy. But trust me, your mental health is as important as your physical health. It is easy to develop eating disorders and body dysmorphia when you are trying to lose weight. Remember that losing weight is not just about weight, it is about building a healthy lifestyle. Eating nutritious food, drinking enough water, moving enough in a day, sleeping enough, these are all a part of weight loss and a healthy lifestyle. And hating your body is like living in a personal hell. Please do not hate your body, it is damaging you. I faced the damage, and I don't want anyone else to face those. Especially teenagers, who are younger and more vulnerable.

I also want to mention another important thing that weight loss is a discipline. If you are not in a position to build that discipline and make changes in lifestyle, deal with the roadblockers first. Your mental health is very important, please do not ignore it.

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(M/29y/1.94m) 120kgs > 88kgs (1 year plateau) > 82kgs. My biggest lessons in weight loss and binge eating.

Background: CICO diet - nothing special, only try to keep low calorie restriction vs TDEE.

I just want to be clear. I had a pretty bad binge eating disorder during midnights. I would go to sleep and wake up during the middle of the night with zero control over myself and I would go to the fridge to indulge whatever was in sight, it could be ham, cheese, tomatoes, onions, etc. I mean WHATEVER.

Pretty bad right? Well I've suffered this since I've been 18, I am 29 now and at some point in time I just accepted my faith and came to terms with it, it was something that I could not control. I even read about an eating disorder that had exactly these symptoms. (Night eating syndrome)

Fast forward to 2017, I was 120kgs and started to do a perfect diet, excercise every single day and I was able to get to 88kgs.

Yes, at the beginning is easy to lose weight, so at 88kgs, it was hard to create a deficit with my night binges. During 1 year I had a really rough diet to try and manage my "eating disorder" and couldn't get anywhere.

Then, something clicked, I broke the plateau and recovered myself from this "eating disorder", and I will try to explain in here below:

1. You are what you label yourself with.

I read a lot of self help books for my professional career, and one of them (Mindset by Carol Dweck) really made a click in my mind. She states that we are what we label ourselves with. We live in an era (and with the internet available to us) where we are bound to feel identified with whatever we see or read in the internet. Go to WebMD, look for types of cancer and I can assure you you will feel identified with the syndromes of one type of cancer. Do you have cancer? No.

For me, I thought I had an eating disorder and therefore I always thought impossible to get to a lean physique, and I just said, f* that, I'm not going to continue being a victim of this. I took ownership of my body and decisions. However this was only the first step.

Did I have an eating disorder? Probably, but I rather not label it.

1. At the end of the day, you're only looking after yourself.

My family grew up during very difficult moments surrounded by war and poverty. My great grand father had a saying that goes along the lines of "during the worst moments of your life, you are the only person that will be able to take care of yourself, not your brothers, sisters, parents. It is all on you.". The man faced war so I'm no one to question this.

Being said this, I never gave up hope, one what or another, frustration through all of these years get to you. You will cry, you will suffer, but, following point one, you have to take ownership of you and your actions.

1. Trust yourself.

Give yourself motives to trust yourself. However small obstacle you've passed in the past, you have to be able to believe you can do it and nothing will bring down your confidence. To achieve something you really have to be able to believe and visualize it.

Before breaking the plateau I wanted to lose weight, however, deep in me, I never trusted myself I could achieve it, as I thought there was an external factors (eating disorder) that would stop me from achieving it.

1. One day at a time.

For context, I practice Buddhism and, for general terms in my life it's been really helpful to understand mindfulness, the truths, meditations, etc. But the biggest take away is to live the present.

I didn't overcome my issues from one day to another, I had set backs, improving is not linear - it is completely the opposite.

Had a bad day yesterday? Forget it today, focus on what's Infront of you.

1. Final position.

Right now, I've been clear of this disorder for 4-5 months, I've achieved my ideal weight and I'm just working in building muscle. This is a daily struggle and a daily mindset I need to have, as I know demons are still there and the only person responsible for my actions is myself.

I could write a book about the struggles and learnings, but I wanted to keep this brief.

Feel free to ask questions or send DM.

Go out there and own the day folks.

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I feel so lost and unsure how to start and go about this journey once and for all

I'm 18f... 5ft3.... 175lbs

I literally have no clue how to go about a weight loss routine that is consistent and I can stick with. I've been up and down 2eight wise since I was 14.

I've gained back to my starting weight and I feel like shit.

I know I can't continue like this. Everytime I want to start.. I end up binging and just I dont know what to do.

I used to have disordered eating habits and I associate hunger with weight loss. I just dont know what to do.

It would be helpful if anyone could share their struggles and how they got their shit together and the start and how to find something that works.

Cheers.

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Can someone help me please (long)

I’m a 5”9” 20-year-old woman. My starting weight was 282lbs, my current weight is 256lbs and my goal is 200lbs.

I started in mid-March 2021. so far I’ve lost 26lbs in 4 months and 2 weeks. In the beginning, I lost 10lbs in 2 weeks. I ate 1200 cals not knowing it was bad. So actually I lost 16lbs in 4 months, which was very hard for me.

I’ve been big my whole life and when I was 14 I was 217lbs, I decided to lose weight before middle school graduation. I lost 17lbs from April to the end of June ( lol I don’t even remember how). Then over the summer, I started at 200lbs and the first day of high school in early September I was 169lbs, so I lost 31lbs, 15.5lbs a month, ( again I don’t remember how the hell I did this)

so what I’m getting at is this isn’t my first weight loss journey and I know I can do it. I got down to 162lbs, but life happens and I was hit with this severe depression which made me gain a lot of weight. When I finally got the help I needed I weighed 240lbs at 16 years old.

So, In April 2021 ( after I found out 1200cals is for a toddler) I started eating 1500cals a day. I found this number by going on the TDEE calculator (272lbs at the time, cardio 2-3 times a week ) it said to lose 1lb a week I should be eating at 2344cals a day, well my dumbass thought that was too high so I went for 1500.

I’ve had some cheat days, like today the only thing I ate was Taco Bell, some chocolate covered almonds and a couple of lemon poppyseed cookies. I only do cardio, I have been since the start, walking for 1-2 hours or 30min cardio YouTube vids about 2-3 times a week. I haven’t worked out in 4 weeks due to having a very painful pilonidal cyst on my buttcrack and discouragement.

Today I went on the TDEE calculator again and at 256lbs and cardio 4-5 times a week it said I should be eating 2424cals a day to lose 1lb a week.

My question is the smaller I get or if I hit a Plateau will I have to eat less than 1500? That doesn’t seem healthy. If I up my cals to 2424cals from 1500cals will I gain weight back? I felt so discouraged his whole months and I feel like if I up my cals and gain weight imma have a mental breakdown.

Sorry if this is Confusing, At this point I will take any advice that will help because I am so confused.

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