30lbs down and feeling victorious!

I gained 50lbs over quarantine. That was 50 I could not afford to gain. I've always been chubby, ever since I was a kid. Food has been my best friend since middle school. I'm the definition of an emotional eater, I swear. After that quarantine weight gain, I was at a pretty low point. I was diagnosed with insulin resistance, the beginnings of pre-diabetes, and, honestly, I was really scared. These past few months, I really set my mind to weight loss, which hasn't been that great for me in the past. I've been an absolute master of the yo-yo diet in the past, but now, I've been actually seeing really great results! The scale is going down, my insulin numbers are better, and I feel great. I feel really confident, I'm not in a love-fear cycle around food anymore, and I have way more energy, less thigh chafing, and I can do way more in the gym than I ever could before! Even before the weight gain, I was super out of shape, but it's definitely the eating that has been the biggest piece of my puzzle. I'm nowhere near done with my weight loss journey, but I really feel confident that I can do it!

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In need of advice: I've lost 80 lbs, but the last 20 lbs introduced me to disordered eating.

I hope the title isn't triggering for anyone. If you're sensitive to disordered eating, please do not read my post.

I'm completely at a loss, and now I have to ask strangers on the internet for advice (but you guys are very kind, so it's not too bad).

I've been dieting with CICO since August of 2020. Losing weight came easy for me, and it was honestly so fun and rewarding. I started about 200 pounds and reached about 140 on a healthy, 1.4-lbs-per-week track (even though I was eating on a 1-lb-per-week plan!)

Around March of this year, I became enveloped in a part of the internet that completely took over my mind. I became obsessed with weight loss. I lost weight really rapidly; in both April and May I lost 10 pounds per month. I was out walking at random hours of the night to increase my calories burned. I was exercising through injury and sickness. I had a surgery in May and just two hours after they released me from the hospital, I was out walking. I felt out of control of myself.

Then, it got worse. Since late May, I've been stuck in a binge-restrict cycle. I'll binge for a week and then "make it up" by water fasting for days. I've gained almost 10 pounds and stayed there for weeks now. I've tried eating more calories, but as soon as I get stressed out, my body's demand for junk food completely takes over. I don't know how to go back to healthy eating. I was so good at meal planning, volume eating, and all of the things that made weight loss fun and satisfying. Now I'm obsessed with exercising and I can't even trust the website that says my TDEE is over 2k calories.

Today, I've deleted all the apps that fuel my disordered behaviour, but I know that alone won't be enough. If I increase my calories any more, I will no longer be losing weight, but I also don't think increasing my calories solves the root problem. I don't know what the root problem is. I'm almost scared of someone telling me to exercise less. What do I even do in this situation? How do I escape what I've become addicted to, when the addiction is also a community of people I actually do enjoy being a part of? I want to eat healthily, but I can't pretend that I don't enjoy the rush I get when I fast, among other behaviours that have become a part of my disordered eating.

I dream of some day being able to fast and not slip into unhealthy habits, because I do enjoy the mental clarity it brings. I dream of eating at maintenance and being able to say I reached my goal weight, which I've now considered raising to be in a healthy BMI. Anyways, I think I got that off my chest. I haven't told anyone in my life about this. People know me as being "super fit" and my coworkers joke that I never eat, but they don't know the half of it, so I'd love some advice from those of you that might have it. Thank you <3

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Anyone else in early weight loss really hungry unless eating in calorie excess? Does this go away with time?

I grew up in an obese family and our portions were massive and we constantly snacked. We ate a lot, all the time. During my teens and early 20s, I was an amateur boxer and trained most days, so managed to stay in a normal weight range. I'm not as intensely active now - no such luck in my late 20s. I'm overweight now. I don't have the time or inclination to take up boxing again, I prefer things like going on hikes nowadays.

So I'm trying CICO to start getting my weight down. But holy shit, did anyone else find it hard at first? I've never not eaten loads. I am *ravenous* unless I'm eating way above maintenance. I've tried volume eating but I'm still so hungry (even at maintenance!). Does this go away? Is this normal?

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New Goals

Hi everyone!

I’ve been on my weight loss journey for about a year now, losing around 50-60 pounds simply by being in a caloric deficit and going on walks.

For reference, I’m 20F, 171cm (5’7) and weigh around 155 pounds.

I recently got a gym membership and plan to weight train about 3x a week while maintaining my daily 30 minute walks.

I lost majority of my weight by eating around 1350-1500 calories a day, prioritizing a high protein diet.

Now that I’m getting into weight training, I’m unsure of how many calories I should eat or if I should even track my calories?

My goal is to build muscle/tone up now.

Please let me know any thoughts!!

Should I be eating more, and if so, how much more?

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My process for weight loss

Losing weight has a process

I just wanted to share a few things that have helped me stay disciplined on my weight loss journey.

If you’re not interested in my life story (it's not that boring I promise!), scroll down and I outline the exact steps I think are worth taking to make weight loss a success for you. I made a video going through the steps too. If you want to watch, please send me a PM.

Life Story
I was overweight the majority of my life till I turned 19, through building social connections and improving my mental health this got me exercising and as I noticed more changes in my body I started tracking my food - since then I lost 25kg in about 5-6 months (note that I now realise that was not healthy and I had too big of a deficit, although at the time I did not care).

Fast-forward a few years, I stopped paying so much attention to health as my mental health slowly deteriorated (you'll notice that mental health plays a big role which I outline below) and I became just as overweight as I previously was and it became massively demotivating to me.

During 2020 when coronavirus hit we were put into lockdown, at the time I was unemployed and had a lot of time on my hands. I started spending more time with my family and my mental health improved and I thought it was time that I started making positive changes to my physical health like I had done previously. Since I had already lost weight and knew what the process was, I followed the same process as previously except made a few strategic changes that I learnt from previous mistakes.

​

The process that I took is as follows

STEP 1 - Figuring out you maintenance calories with websites such as https://tdeecalculator.net/ (this won't always be 100% correct so it's best to track your weight everyday and make judgements on a bi-weekly basis to see if you're eating too much or too little)

STEP 2 (week 1) - Spend a week journaling what you’re eating to rebuild food awareness (try not to judge and eat how you normally eat) this exercise is more of a psychological one. I often find simply becoming aware of your eating habits can jolt you into wanting to make a change for the better increasing your likelihood to actually wanting to change.

STEP 3 (week 2) - Spend the following week tracking the food without judging what you’re eating to build the habit of tracking whilst keeping it still relatively easy to manage. This step will probably be the most challenging. I would suggest simply try tracking as well as you can using scales/nutritional information.

STEP 4 (week 3 onwards) - Start adding foods that you regularly eat to the spreadsheet and start tracking MACROS/Calories. This essentially makes the process much quicker which means it's more likely you will end up sticking to it. It's important to choose foods that you enjoy eating but are not too calorific that you would need to starve the rest of the day if you ate something.

STEP 5 - Using the ‘Tracking’ section of the spreadsheet to note down the following: Morning Weigh-In, Protein, Carbs, Fat, Total Calories (works itself out when PCF is added). All data is good data.

STEP 6 - Reflect upon the process by noting down the following on the ‘Tracking’ Spreadsheet: The difficulty of the day (0-10), Biggest challenge faced, Most enjoyable food, End of day mood and General Reflection, Thoughts & Substitutions

Using these 6 steps I was able to get back down from about just under 90kg down to a healthy weight of about 67kg and now I’m lifting and actually trying to put on weight.

I believe the psychological aspect of losing weight is the biggest battle but reflecting, making changes and not trying to dive into it drastically are all important to staying consistent on this journey.

I’ve got the spreadsheet linked here.

If you have any questions please let me know how I can help!

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Need help with weight loss after stopping sertraline 50mg

Hello, as the title says, I need help with my weight loss. In the past 12 months, I have gained 17 lbs which I 100% attribute to the Zoloft I was prescribed 12 months ago. Prior to taking Zoloft, I was very fit, weighed about 148-150lbs, a lot of muscle, I was toned and active. I would eat a shit ton of food, pretty much ate whatever I wanted! Fast food, restaurants, and drank a lot of alcohol too.

During 2020 my mental health spiraled out of control and needed to go on medication to pull myself out of a funk. I was gaining weight rapidly without any change in my dieting or exercise. In fact, I starting eating a lot healthier and a lot less as I noticed I was gaining weight. Despite eating less/healthier and cutting out alcohol, my weight gain continued to balloon.

I got the okay from my doctor to stop taking the medication. I was tapered off and have been off the medication for a few weeks now.

I have been working out more and trying to eat better but the scale will not budge. I don’t look any thinner either.

Any tips for losing weight post-anti depressant? I went on some antidepressant forums and am feeling super discouraged as many have said their weight gain is permanent despite stopping the meds years ago.

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Forgive My Ignorance. Need Advice!

Not sure if this is the right sub to post this under, but I have a concern. I’ve been on my weight loss journey since March of this year. I’m working on body recomp, burning fat and gaining muscle through lifting and eating right, and it’s been going really well. I am 23y/o 5’5 male and SW was 208, dropped down to 183 in 5 months with substantial growth in muscle. For the past month however I have noticed NO change on the scale or sometimes the number is going up! And it’s not that I am so lean that I am just gaining muscle, I still want to cut down like 15 lbs of fat. Pair that with a recent pinched nerve from lifting and it’s been really demotivating. I’m wondering if maybe my body has gotten used to this new schedule, should I switch it up? I don’t do cardio, should I start? Lessen or increase calories? I’m kind of lost. Anyone have any tips for overcoming a plateau?

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