Im absolutely dreading coming home for thanksgiving

I am a freshman in college and thanksgiving break is just around the corner. I go to a school pretty far from my homestate, so, I haven’t seen my family since they moved me in-in August.

Now, I’ll be the first to admit, I have treated my body like a dumpster this semester. With weekly binge drinking, plus living in a dorm with an all expensed paid-all you can eat café (with TONS of junkfood), Iv put on 42 pounds since August. My parents had even warned me about going easy on the meals. I was already really big at around 420 pounds entering school. Now im 462 on a 5’6” body and well, things are just awful.

And as if my own personal humiliation wasn’t bad enough, my parents have been quite successful with their weight loss. This may sound insane but before the pandemic, my father who is now just 160 pounds weighed more than me. 2 years ago, we was about 315 and I was close at 310 (same height). He went from having 5 pounds on me to now me having over 300 on him….My mom was never as big as us but she’s lost like 50 pounds herself and is in great shape now….and to top it all off, my younger brothers and sister have never carried an ounce of extra body fat and have always been very active, so theres that too 😊

Idk, I am just dreading coming home. They’ve obviously watched me gain a lot of weight over the last 2 years but I know they will have comments when I come home. They really wanted me to lose weight while at school. I just know they’re gonna make me weigh myself in front of them too (would not be the first time).

Rant over. Moving forward, I am really trying to get right with my health, honestly. But im not losing 300 pounds by thanksgiving and I have to live with my recent decisions. Anyone have any advice? Kind or wise words?

Very much looking forward to the semi-annual “Son, we don’t wanna see you die” talk 😊

Also having anxiety about my parents REALLY amping up physical activities with my siblings. Like, i guess they've really gotten into biking since iv been gone and i know thats just not something i can do with them.

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The 10 things I learned losing 20lbs

I don't know about y'all, but Quarantine had its way with me. It became too easy to sit around and eat shamelessly, make up excuses not to exercise, and develop unhealthy habits.

January of this year (2021) I weighed in at 217lbs, the heaviest I've been in my whole life. I had done some dieting and sporadic working and a lot of disc golfing out throughout '21, but I could not break the 205lb hump. September came here and I was back up to 213lb. I got serious, started eating better, exercised regularly, lifted weighs, disc golfed more than I ever had, and weighed in last night at 196.4lbs. 20lbs down from the start of the year!

​

What I did may not work for everyone, but I wanted to share somethings I learned.

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1. Calories in = Calories out , period.
   1. It seems kind of rudimentary. I used to try these wild low-carb, or extreme diets, and while they worked temporarily I couldn't sustain them because my cravings were unreasonable. When I stopped being afraid of carbs, my life got easier. Eat what you prescribe yourself Which leads to #2...
2. Calculate your macros correctly!
   1. I used an online dieting guide from Jeff Nippard called "The Ultimate Guide To Body Recomposition", to calculate my macros. It is absolutely worth the investment IMO if you have $50 laying around. NOTE: I wanted to keep my muscle mass and lose fat, and this set of calculations is designed to do that. Here's the gist:
      1. Calculate BMR (Mifflin St. Jeor formula) EX: Let's say ours is 2000kcal
      2. Calculate TDEE aka Maintenance Calories(BMR*Activity Multiplier). Guess and check this by weighing yourself and noting if you're gaining(subtract 500 calories) or losing (do nothing unless you're losing >2lbs a week) EX: 2000kcal*sedentary(1.2) = 2400kcal
      3. Estimate Lean Body Mass (LBM = weight * (1-body fat%)) EX: 200lbs*(1-30%)=140lbs
      4. Set yourself up in a 20-30% caloric deficit. EX: 2400kcal*(1-20%) = 1920kcal
      5. Set your protein macros. (1.2g to 1.6g of protein per pound of LBM. 1.2g for higher BF%, 1.6% for lower BF%) EX: 1.2*140lbs = 168g of protein per day *4 calories per gram = 672kcal of protein per day and if you don't want extra protein, multiply your LBM by 0.7-1. EX 140*1 = 140g of protein per day * 4 calories per gram = 560kcal of protein per day.
      6. Determine your fat intake/day (Keep it low, 20-25% max) and calculate your fat intake. EX: 1920kcal*20%=384kcal of fat / 9calories per gram = 42g of fat per day.
      7. Calculate Carbs from remaining calories. EX. 1920kcal - 672kcal (P) -384kcal (F) = 864kcal of carbs per day / 4 calories per gram = 216g of carbs per day
      8. This is how you do it! So from the example above, your macros are: 1920kcal per day, 168g of Protein, 42g of Fat, 216g of carbs. Again, I realize this is a high protein level for most people, especially if you aren't weight lifting. However, an advantage to upping your protein is that protein takes the longest to metabolize in your body next to carbohydrates. Protein and carbs will help keep your metabolic fire roaring even when you're not active.
3. Make time for daily exercise and listen to your body when you need to rest.
   1. Once a day, do something for 30mins minimum. It will keep your body feeling active and overall feeling better! Get used to moving! And when you're spent, NOT TIRED, but spent, rest your body. Everyone is tired. Get used to being tired.
4. Drink water. 2/3 oz per LB of body weight a day(rule of thumb)!!!!
   1. Not only is this a good practice, but it facilitates fat burning and this is how you lose water weight. Any time I had a salty meal I would wake up the next day weighing 5-10lbs more. WTF how did that happen??? If I drank enough water, about a gallon for me, my weight would be lower than it was the day before. Stay hydrated!
5. Intermittent Fasting works!
   1. I thought this one was a bunch of bologna but I attribute most of my success to this diet. I was on a 16:8 cycle and I felt like this was good for me. No breakfast, 11am lunch, and would be finished eating by 7pm. (sometimes the time varied slightly, lets be honest).... If you haven't tried it, do some research and give it a shot!
6. Supplement, supplement, supplement
   1. Vitamins. Take them. Your body will thank you! Have a joint issue? Supplement. Vitamin D deficient? Supplement. My favorite supplement I started was ashwagandha, I took 650mg every morning and it made me feel fantastic! Also, psyllium husk (metamucil). Poop good, live good my homies. It also helps clean you out a bit which makes the scale say a lower number :)
7. Wait for the "whoosh"
   1. Ultimately the most frustrating thing about weight loss was looking at the scale and seeing a number that was WAY higher than expected. You'd be drinking water, eating right, and the weight stays the same. One day you work out, or wake up, and weigh yourself and its drastically less! Idk why, Idk how, but wait for the "whoosh".
8. Make exercise fun!
   1. There is no reason that your workouts need to be miserable. None. Burning calories and getting healthier is not a chore, especially if you want to maintain this habit long term. I incorporate disc golf into my exercise routine 4 times a week which makes my health journey so much fun. Plus with my strength training I have gotten very good DG! Go for a hike, a bike ride, or pick up a sport. HAVE FUN!!!!!
9. Eating the same thing everyday sucks, don't be afraid to get creative within the confines of your diet!
   1. Chicken Breast and veggies.... The meal combo that will get your ripped but also make you lose your sanity. I ate this and still eat this a lot, but its boring... its important to remember that as long as you track your macros you can eat almost anything you want! For lunch today I'm having bison patties and a garden salad, but this weekend I'm having a burger and beers because I planned out my eating and exercising to allow for it. That's all you need to do! Which leads to #10...
10. USE MY FITNESS PAL
    1. If you don't use it, use it. If you do use it, use it better. Track everything that touches your lips. Salad dressing? Add it. Extra oil in the pan? Add it. Use a measuring cup if you're unsure of what a cup is, and get a scale to weigh out your "8oz chicken breast". Be honest with yourself, and if you have to guess, overestimate your intake.
11. *BONUS* Understand this is a process and YMMV
    1. My weight fell right off because I did everything ^ above. But yours may not, whether that's genetics or otherwise. At the end of the day it is your decision to be the adult you want to be and the discipline it takes to do this will test you. So make the weight loss journey enjoyable!

​

If you need someone to motivate you, talk to, or help with those macro calculations, DM me! This subreddit has been a great resource to me, and I hope to be the same for you all.

​

Take care and good luck with your own journey's!

​

Harry

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Weight loss is ruining my relationship with my boyfriend

We are F24 and M24. We agreed to both try to lose weight around february this year, after we got a bathroom scale and realised how big we had both gotten.

My boyfriend has done incredibly well but I actually gained weight until August.. I didn't pay my weight enough attention because I was finishing university. I've now lost 9lbs since then. My weight now is 248lbs (I'm 5'10). I know it's bad.

He is now down to 169lbs and he's 6'2. He started this year at 290 so he's done incredibly well and I'm very proud of him. He is very confident and active now. I do feel a bit left behind.

I get ashamed and depressed at the comparison between us. My boyfriend is now traditionally attractive and gets a lot more attention. I can see the look on people's faces like "she's your girlfriend" . It kills me inside.

He is also quite rude about my weight sometimes... he called me an "absolute unit" in bed once and it was meant to be a "joke" but it hurt because he knows I hate being fat and tall. He also tells me I'm "crushing him" whenever we have sex. Maybe I am but he acts like I'm this gigantic whale sometimes.

I tried to go running with him the other day and he wouldn't stay at a slow enough pace and when I tried to catch up he made fun of my heavy breathing. I feel so ugly and worthless.

I know I should have put more effort into my weight loss earlier in the year but now I just feel depressed about it all the time. I told my bf this and he just said "when I was depressed I stopped eating and then when I lost weight I was happier" so basically he just thinks I should stop eating and it would fix the problems? When I'm depressed my urge is to binge eat and now when I eat bad things I have to hide it from him.

Yesterday he was in a grumpy mood all day. I was on my period so I wore some big granny panties, he made fun of how huge they were for ages and asked if it was the same ones tammy from 1000lb sisters wears (she's this 600lb woman on this trashy show we watched together).

He can be so insensitive sometimes without meaning to, but I think he actually might want to hurt me with all these digs about my weight.

He was supposed to make dinner for us yesterday. He made a normal portion for himself but an extremely tiny portion of salmon and salad for me. I asked if he was serious and he said "yes I weighed it out, it's a 150 calorie meal, I thought you were losing weight". I was like "yes but I've had 1100 calories and my calorie goal is 1800"

He was in shock at that number and was like WOW you're a woman why do you need that much, I only need 1500, etc. He made this big show of taking out all the unhealthy food out of the fridge and putting it in front of me. He was saying "I suppose you need all this since you can't handle being hungry for one evening" He called me ungrateful for "complaining about the food".

I felt so ashamed and cried and left him alone for a bit. He apologised later but I'm hurt. I also feel guilty I pushed him to this point. I want to lose weight so bad. I know I'll be happier and he will be more into me again. I feel like he resents me sometimes.

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Your work is giving result, I hope this will cheer up some of you.

So I recently joined this community and I've made a few post since.

One about how I felt like even if the scale was going down I wasn't able to see results. To which I was told/introduced to the "toilet paper roll" effect which made total sense.

I then made a post about clothes, how it was nice for some clothes to feel nice, but for pants it was a nightmare because of jeans sizes, the process of still losing weight so I will need to replace newly bought pants etc.

​

Well, all I will tell you is this week has been great. Started the week at 303lbs, was expecting to reach a big milestone of sub 300 probably next week, was expecting something like 301 this week. Weekly weight in this morning - I hit 299. That it itself is great. Now I'm someone that always liked good looking clothes, fashionable stuff like ripped jeans etc. Nothing out of the ordinary, but for us overweight people, these items are generally out of reach due to company making them for smaller people. Well, I ordered a pair of jeans on amazon, 2 size down from what I regularly wear because it was the biggest size they had. Normally wore 44" (Though I had purchased brand new pair of jeans before I started my weight loss journey and they were already loose/baggy) I ordered 40" "skinny" ripped jeans.

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I received them today, I was very, very anxious about trying them on. Well, they freakin' fit flawlessly, very comfortable. The feeling of accomplishment, of being able to wear clothes I ALWAYS wanted to buy/wear but couldn't due to my bigger size is truly amazing. I haven't felt this good about myself physically in SOOOOO long. My shirts also fit a lot better, I'm hoping to lose more chest fat / build pecs to get some better fitment/definition, thankfully I don't have gyno so my chest should flatten and I shouldn't have any loose skin which is great. I was semi bummed at the start of this week cause I didn't feel like results were showing even though the scale was telling me otherwise, but today was a true statement of how far I've come. Once I'll hit 297, which should be next friday, I'll have reached the weight I was at 3 years ago. Next major milestone is going to be 250 and then 225-230, I'm 6'4 so I'll figure that part out once I get closer to my ultimate goal.

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Keep up the hard work guys, even if it feels like you're nothing making progress, you probably are. I took the very aggressive and hard grind approach, but it doesn't have to be this way for you. Just make sure you count calories (I can't stress that enough) and make sure you're at a deficit. Try to move if you can, walks, weightlifting, whatever is possible with your weight try to do a little bit every day, and I'd even go as far as try to do better everyday. Went on a 1K walk yesterday? Well make that 1.1k today. Push your limits and you'll be damn surprised of what you're capable of when you put your mind to it. I sure surprised myself.

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Happy grind y'all!

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[17M] 192lb—>181.2lb after about a month, I feel pretty good

I’ve been tracking my calories for the past month, trying to stay under 1850 per day. I’ve lost quite a bit of weight doing this, but there are some concerns I have. I haven’t really noticed a change in my figure (I’m still chubby), and I’m pretty sure I’m also eating worse food than before I started. Now I eat Taco Bell almost every day because it’s low-calorie (if anyone cares, the three hard taco combo with a sugar-free Baja Blast is a solid sub-600cal lunch). Also, I’m much more hungry most of the time now that I’m tracking my calories. Either way, I’m still happy with my weight loss though.

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I need to lose 10-15 pounds by March 2022 - Is this a realistic goal?

I'm 5'6F and currently weigh 150 lbs (it usually fluctuates between 150-152). I started my weight loss journey officially in February of this year. It's taken me 7-8 months to lose 30 lbs. All I did was cut out sweets, adjust my portions, and walked during the warmer months. It wasn't as bad as I thought it would be to lose the first 30 lbs, but the next 15-30 will be more challenging. Many of you may argue that 150 lbs is good enough and considered normal weight for someone with my height. It's certainly on the higher end and I still don't feel my best or even healthy. I can still see/feel fat on my body and I'm still not able to fit into all my clothes.

My goal weight is 120-125 lbs.

I always become lazy and complacent during winter. I have a history of gaining weight during this season. It's a long period of time, November to March (I'm counting March because it is a cold month) and I can do a lot within this span of time. I hate going to the gym, I've always seen it as a chore. I don't like using weights or machines. Or even doing any kind of floor exercises. It's not sustainable for me. I found with exercise, it has to be something that you really enjoy. For me, that's walking.

I've always been a morning walker but when I wake up now, it's 30 degrees F. For me, that's freezing! I've decided that I will brave the cold and put on layers, a heavy jacket, sweats, a hat and gloves and hopefully I should be good. I love being outside because it does wonders for my mental health. I need it because I have to sit for long hours of the day and study for my exams. This will be good practice for me to power through the winter months every year.

What do you think? Is my goal achievable? My cousin is getting married in October 2022, so, I hope I'll be able to reach my goal weight by then.

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Cheat half-days = a week of progress loss

Last weekend:

Tracked all day Saturday with the intention to stay within my meager 1330 calorie goal (I’m 4 months postpartum and breastfeeding, so this isn’t exactly a feast) and ended up eating two pieces of pizza and some wings for dinner.

Sunday: tracked all day, ate a little candy, and had some Chinese for dinner because I lost willpower.

This week has been fighting to get back down to a low weight I achieved last Wednesday. Had I stayed the course and not gone off plan, I probably would have reached a new weight loss milestone.

Needless to say, cheat ANYTHING isn’t worth it from a numbers perspective, and definitely not worth it if you get hung up on those numbers like I do.

I’d usually be discouraged because I have a closet full of clothes that don’t fit as well, and there is so much pressure to “bounce back” after having a baby, but I’m not. It makes me more committed to staying the course, even on days where I don’t want to think about wtf I’m going to eat on top of what 2/3 kids will eat, and even when I’d rather not for the sake of convenience.

I know I’ll keep losing again, but I know I won’t get to where I’m going by cheating and effectively taking two steps forward and one step back. Lesson learned!

Happy Scale “Progress”

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