Simplifying weightloss

Here is All You Need to Know (AND DO) About Simplifying Weight Loss

Managing a healthy weight is not complicated at all. I feel like people invented Diets to make it complicated so they can sell you the diets and supplements. If you just make small conscious changes and go back to eating whole unprocessed foods, drinking water, and adding some everyday walking and spending time in nature you should be able to get back to your natural healthy weight.

Slow and Steady weight loss is better than on-again, off-again dieting and weight training.

Design your Environment - Get rid of all the junk food (processed bread, sugar, chips, cold drinks, boxed, microwave dinners, cakes, cookies and sodas).

Grocery Shopping. Buy fresh meats, vegetables, nuts and dairy. Along with canned black beans, lentils or any beans of your choice really.

Beans are healthier carbs as compared to the breads and rice, so this would satisfy your carb cravings.

Buy some berries, papaya, pineapple and apples.

Lemons and Oranges are good to have too. Always a great idea to buy pre-cleaned, pre-cut vegetables.

Also Instead of going on a diet and adding points, counting calories. just upgrade your culinary skills. Takes the same time, and serves you better in long run. Even If you have no idea how to cook, you can still get started with some recipes for stir frying, soups or instant pot/slow cooker. you cannot go wrong with those, even if you try.

Add herbs and spices to your foods, to make the food taste good. Seasonings have 0 calories, you do not need a lot. Small amounts of herbs, spices, and seasonings are not only beneficial for your health . they also make the food taste so much better and delicious.

Some Other Golden Rules:

Always Eat until full and make sure you get about 25–30 grams of protein every meal and fill up rest of your plate with veggies. Also Your Mom was cright. Chew your food 30 times.

Drink a lot of water. If you are a list or calendar person, Put a reminder on your calendar to drink 8–10 glasses of plain filtered water every day.

If you cant drink plain water add some berries and sliced up lemon to make great tasting infused water - cut up a slice of lemon or orange, apple, or a handful of mint and add to water.

Tracking your weights and measurement is the only boring activity you may have to do periodically. After all this is the only way to know if you are losing weight or not.

Do not underestimate the power of sleep and rest. You need to get your 6-8 hours of sleep.

Learn to celebrate every thing and cultivate happiness by means of small healthy habits, instead of celebrating with sugar and food.

Express gratitude for a healthy, happy body and family every single day

Move a little more. Go out in nature. Run, Just Dance, Play Basketball or Catch with kids. There are many things you can do to actively cultivate happiness.

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I've hit a real plateau

I've lost 200 lb the last 2 and 1/2 years utilizing the keto diet. I didn't do much exercising, I just focused on my diet and the pounds kind of just went away. Last Christmas I had my first cheat day since I had started keto and that sent me on a several months long bender where I was benging and eating tons of sugar and processed foods. Although I have finally gotten back to eating low carb, I still find it hard to resist the urge to binge. And even though I'm binging on keto friendly foods, I know it's sabotaging my weight loss.

I've been working out with a personal trainer for about three and a half months, I think that's really the only reason I haven't gained any more weight. But my weight loss is at a standstill, and I'm not sure how to get back into the mental space that I was in in order to focus on the weight loss without overeating and sabotaging myself. It's getting to the point to where I am obsessing over food which I know is putting me in a worse mental position to be able to handle weight loss.

I got down to 248 pounds from 480, but I've gone back up to about 295 to 305, (the scale stays between those numbers). My goal weight is two hundred pounds, but I am unsure how to get past this hurdle. I'm starting to feel maybe it's possible to have some kind of compulsive disorder but I am no therapist so I can't really say...

Can anyone relate? Does anyone have advice on what I can do to get back on track? I just want to get to a point to where I don't have to obsess over food, where I don't have to binge in order to feel good because ultimately it just makes me feel like shit.

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[Update] "I didn't recognize you because you're so thin. You're half the man you were last year!"

Anecdote/Where I started:

When I decided to lose weight, I never took any pictures of my current weight. I thought that those kind of progress pictures were vain, and I didn't want to see the picture if I failed. I was wrong on both counts. Those kinds of pictures are powerful motivators, and not only that, but one of the only visual ways you can track progress. As a result of my decision, the only validation I've had over this past year has been seeing the number on the scale lower, and people giving me compliments on my weight loss. Last night I went to a organization dinner with a few friends and their parents. The last time I had seen their parents was thanksgiving a year ago. As we were talking my friend's mom began asking me about my year and the dad asked where we knew each other from. When I told him about thanksgiving, he said the title. The funny thing is, it was over 2 months later that I hit my max of 210lbs and decided to lose the pounds. So he never even saw me at my heaviest. It was probably the best validation/compliment I've received all year.

My flair when I last posted here (9 months ago!) was:

20sM 5'9" SW:210ish CW:200 GW:160-170 white collar but runs.

At that time, I had already dropped 10 lbs before ever posting. And now, 9 months later, I've dropped a further 25. The lowest I've been is 168ish (that was before I took a big vacation to Europe a month ago and ate a lot). But right now I'm back to 175 (a drop of 35lbs), and ready to start up again.

What I did:

So what did I do? I don't think that I did anything particularly special. In late January/early February, I stepped on the scale and realized that I weighed 210 lbs. Now, I had been meaning to start dieting and working out for a while, but 210 lbs was my limit. I decided "No further" and immediately set upon trying to lose weight. For the first week or two, I drastically dropped my calorie intake to about 1k per day, and started walking/jogging upwards of 2 miles per day. Although this did work and give rapid results, I was told literally everywhere that it was unhealthy and unsustainable. So I went to a dietician and instead settled at 1.8-1.5k calories per day. And I increased my walks to more like 4 miles per day. However, I quickly learned that weightlifting is better for burning calories than cardio. I worked with a personal trainer for 4 months, ending a month before I took my vacation. I actually would not recommend getting a personal trainer. I only got one because I have a bone condition, and I found that I lost more weight doing my own workouts than I did doing the ones with the trainer. The average person can learn what they need to workout online, or just find someone at the gym who will take you under their wing. Trainers are just inconsistent. I worked out 2-3 times a week, and tried to do cardio on >50% of my off days (probably more like 75%).

The thing that I think really helped me, and made the drop in calories a lot more bearable, was meal prepping. Meal prepping is great because 1. you can learn how to cook 2. It allows you to prep your calories in advance instead of just tracking them as you go 3. It removes most of the temptation of fast food because you already have something decent in the house that you don't have to cook right then and there and 4. its supposedly cheaper (and probably is). I used Eat This Much because it allowed me to prep a whole week easily. Originally, I prepped for 2 weeks at a time. I setup for 2 meals a day, trying to get intermittent fasting in too. 1 Meal at 10-12, 1 meal at 5-6. I did it such that I would have 2 sets of 2 meals for alternating days, one simple to cook, one harder to prep. So for example, on day one, a sandwich (easy) for brunch and chicken teriyaki (hard) for dinner, and on day 2, a salad (easy) for brunch and salmon fried rice (hard) for dinner. I prepped on Saturday. This worked for like a month. And then I cooked something that I didn't like, and realized the problem of making 2 weeks worth of food at once. There were also some issues with vegetable heavy dishes staying fresh over such a long amount of time. So instead, I reduced the term from 2 weeks to 1 week and its worked for me ever since.

That's not to say that I've always and/or consistently been losing weight since 9 months ago. Progress has certainly been slow, especially compared to my unhealthy and, more importantly, unsustainable, "What if I eat almost nothing and do a bunch of cardio" strategy I started with. There have been weeks where I ended slightly higher than I was the last, or didn't follow my plan completely because I missed tastier (read: Unhealthy) food. But what I realized is that every day that I eat out, even for one meal, is worth 2-3 days + of sticking to the plan. I found that I tend to lose in bursts. So for example, right now, I'm (~175lbs) preparing to start again and power through until I reach 165lbs. And once I reach that goal, I'm confident I will never hit 170 lbs again through gaining weight in unhealthy ways. In the end, I believe that I have built a sustainable habit that will keep me healthy for years to come.

Future plans:

Now, my original goal weight weight was 170-160, and at the moment I think I'll be aiming for the lower end of that spectrum, 160 lbs. At that point, I plan to shift gears from losing weight to gaining muscle, and begin learning about the bulk and cut stuff. Right now I am changing up my meal planning to be less... planned... Eat This Much is great because they do 90% of the work for you (which makes them easy to get into), but I've found that I haven't been learning as much about cooking as I would like to using them. Their recipe selection is limited, and the tool for adding recipes from online seems broken for me. I want to cook more diverse cuisines (I'm starting with spanish food!) and work on taking more responsibility for my own meal prep. On that note, if ya'll have any good suggestions for meal-tracking/planning app/software with a good online-recipe copying feature, I'm all ears. Thanks!

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Weight loss with depression

I (17F) have struggled with depression and being overweight ever since I was little. It was not until recently (1-1.5yrs ago) that I started taking medications for my depression. Before that, I was 63kg (138 pounds) at 5’6. Over the course of these past two years, I’ve gained 40 kg (88 pounds) and stand now at 100 kg (220 pounds.) with a junk food addiction. it has completely ruined my body image and my self worth. I’m meeting my long distance fling in January and I just decided to make a change. I struggle from hypothyroidism and I just started taking t4. My ultimate goal weight is 50 kg (110 pounds) but I understand that that will take time. I’m just hoping to lose enough weight by January so that I can start liking my body again. Any tips?

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Deodorant isn't enough! Agh!

Hello! I've been working toward weight loss all year. Currently: 226, SW: 260, Goal: 160. Height:5'6".

I've been steadily decreasing weight with calorie counting (between 1200-1600 per day, depending on activity.) I walk my dogs 3 times a week, and just added in jogging. I have a stationary bike that is not nearly as nice as getting outdoors. I also watch yoga on YT. (Adrienne is amazing, just saying.)

Now to the issue I've run into: the sweating and smelliness that comes from being active. Has anyone run into issues with deodorant/antiperspirant not lasting through the day? What do you do? I've tried multiple brands and types, including a Degree "prescription" that is sold over the counter. Sometimes my underarms smell after a shower that I scrubbed them! I've also tried just some alcohol on a rag and wiping. It seemed to work at first, but idk.

Thoughts/advice?

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How does ADHD influence diet and weight loss?

I recently got an ADHD diagnosis in my mid 40s. It's something that never occurred to me before but when my therapist mentioned it as a possibility and gave me an assessment I started to realize it explains a lot of things...

One thing I'm curious is if other people in the same boat have found this related to weight and diet. My therapist said the best theory at the moment is that ADHD is a dopamine dysfunction in the brain, and we all know that food (especially salty/fatty/sweet processed foods) give your brain a nice dose of dopamine. On top of that I've realized I definitely struggle with impulse control (buying things I don't need, interrupting and saying inappropriate things without thinking, etc). I also feel like this impacts my diet because the major problem I have is mindless/ impulsive eating where I seem to get distracted and completely forget I'm trying to eat better and just impulsively grabbing things without any thought.

For anyone has gone through this, do you think it's a factor in making weight loss harder? Have you found medication or any particular interventions have helped? I have not talked with anyone about medication yet, psychiatrists are in short order at the moment and I have heart issues that may make stimulants an unsafe choice anyway, but I'm curious what the experience of others may be.

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Only 3lbs away from my goal— self sabotaging

I’ve managed to lose about 8lbs of fat within the last 2 months and I gained a lot of muscle. My goal was to have visible abdominal muscles, and it looks as thought I am about 1-2% body-fat away from this goal.

Despite my progress, I have sort of mentally given up. Whereas I used to be able to resist things like chocolate and cookies at work, I ate ridiculous amounts of chocolate over halloween. I’ve been at home studying a lot too, and this has led to me constantly snacking on foods that are healthy, but high calorie.

I’ve struggled with binge eating for a long time, and I thought I had finally overcome that disorder… but it looks like I’m on the verge of falling back into those old habits.

It’s like I can’t find it within myself to care anymore about the weight loss or controlling binges, but at the same time… when I look in the mirror I hate my body.

I just feel a lot of inner turmoil and I’m not sure how to motivate myself to get back on track.

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