Feeling so defeated: Lost 2 months of progress in 4 days

I had strep-throat for a few days, so I had a crazy high fever and my body was working hard to fight the illness. Naturally, I was unbelievably hungry. For three days, I decided “I’ll just eat whatever my body needs right now.” In total, I had eaten about 5500 calories above usual my maintenance.

I stepped on the scale yesterday and it said I gained 4lbs. The amount I’ve gained is way more than the amount of calories I’ve consumed, and it’s been a week since I stopped eating the high calorie foods and went back to my normal diet. Today, same thing— up 4lbs.

I kind of broke-down realizing I had lost 2 months of weight loss progress in the span of four days. I even look like I’ve gained weight on my abdomen.

I understand that foods with high-glucose hold onto water, and this translates to water-weight. How long does the water-weight last? I’m feeling like I really fucked up.

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So Tired of all the Swings that Occur regarding Nutritionist/RDs... kindly...

Can I just say that I really respect individuals who actually have put in the work and studied their butt off to be considered a professional in nutrition, but is anyone also annoyed that weight loss is becoming a "bad word?" in these communities due to current swings...

To be clear, I agree that you have to treat the root cause of what is causing the patient to get to the point they feel they would benefit from weight loss. I also understand there's a great bit of mental work that occurs there. Weight is in most cases a symptom of something else occurring.

However, I am getting very annoyed with people pushing Intuitive Eating. I have read the book. The book very clearly states it is not a weight loss program. I think the book is 100% worth the read and has been helpful to me when I take maintenance breaks and don't track. I've been successful in that.

BUT let's be clear here, some of us can't listen intuitively to our bodies. I still struggle with stress cues that mask themselves as hunger cues and I've sustained a good amount of weight loss. Sometimes to understand how out of whack our bodies are we need to actually understand the basics of food and that means - tracking what you eat, understanding portions, and what food fuels your body and keeps you full.

I just wish that the anti-diet and IE nutritionist/RDs would acknowledge that it's ok for a person to want to lose weight, but perhaps understanding everything that goes into losing weight (understanding food, calories, portions, what triggers a person, what our bodies are telling us vs what we actually need and why) is the more important aspect related to that vs "weight loss for the sake of weight loss is always bad! Also tbf, I'm more angered at the social media nutritionist/RDs that have decided to blindly jump ship without trying to also acknowledge another potential group they serve (individuals who want to lose weight for their physical or mental well being - hell, if you want to lose weight for your vanity, I think that's valid. It's your body. Your feelings are valid).

If I say, I want to lose weight, I should feel ok to say that to a professional without being shamed. Also on the flip side, if I don't want to discuss losing weight, I should feel ok to say that to a professional without being shamed.

Idk. I understand the research says this and that, but also, humans are weird and we require different things. I think they have a place, but the swings that our society goes thru esp regarding health and wellness is tiring.

Thanks for coming to my pointless rant. Humans are humans and we can want or not want weight loss. No shame in our wants.

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It feels like EVERYTHING is moving so slowly - my weight loss journey and career

Sometimes, it really feels like I've failed.

I've lost 30 lbs this year - took 7-8 months to do it (I'm 5'6F and my goal is 120 lbs) and I'm now in a plateau. Trying to be good about my portions (trying not to be lazy about counting calories) and really prioritizing walks every single day - walking is my favorite form of exercise. With the cold weather, it's hard sometimes. Losing weight is really hard!

I've been struggling with my school/career stuff too...it's been so tough you guys.

I'm 28 and a medical school graduate (from the States but went to school abroad). I graduated in 2019, took time out for a few months because I was feeling burnt out. Medical school was really difficult for me. I don't know if i was just overwhelmed or didn't know how to study properly. I failed a lot of exams and even had to repeat a year. I graduated later than all my friends (who are all working doctors and some even married now) I took 7-8 months to do a course to study for my first licensing exam (in order to land a medical residency - a training program for doctors at a hospital). I had to repeat this course twice and ended up with a bare pass on my first board exam. When my dad found out, he had a meltdown and didn't talk to me (or my mom) for days. Both of my parents have been supportive all these years I felt so terrible for letting them down. My mom was still happy because I passed.

I got derailed with my second exam because I was heartbroken over a guy (I know, terrible excuse). It was a potential relationship that didn't work out and I was left feeling devastated for months. Along with burn out didn't help either. I did self-study for 5 months, took my exam on October 1st (Couldn't sleep the night before) and ended up failing by 12 points. My mom and I didn't end up telling my dad the truth because of his reaction the last time. So we had to lie and say that I passed but with a lower score than I had hoped. My mom was still supportive of me (although disappointed) and got a tutor for me who has been very helpful. So I'm studying for that along with another smaller test (it's a weird english test I have to do that's needed to apply for medical residency. It's scheduled for next week). My dad doesn't know I'm studying for my retake so this morning he asked me when I'm going to take my english test - so i had to lie to him and tell him end of January. He started freaking out and he was like: "Well when are you going to get interviews for residency then!? You should have thought about this before." So I had to make up an excuse that end of January was the only date I could get for this test. He remained quiet and just left the house. (just to note: My dad is a doctor - he came from an Asian country and performed extremely well in his courses and exams. He passed everything with flying colors.) He has also been helping out his cousin's daughter (who has supposedly applied for 200 + programs to another specialty and already getting interviews. I feel like he's probably comparing me to her.)

With medical residencies, they do only higher once a year (you find out in March), but there are many off-cycle positions throughout the year and I reminded him that there will be many spots available even after March. He was still mad at me and said, "Well, you're supposed to maximize your chances!". I didn't say anything. Worst case scenario I will have to wait another year, but, I'm going to do everything I can to get a residency position before July. I'm gonna prove it to myself and my parents. It's possible. People do it all the time. I do feel terrible because overall, they have been so supportive of me - emotionally, and they have paid for my education. They've given me everything. I feel terrible that they've had to wait for me so long to get my act together. I want to be a doctor more anything - specifically, a child psychiatrist (and there is SOOOOO much else I want to do with my life). This is now how I envisioned would go post-graduation. I still didn't think I'd be struggling academically in my late 20s, but I am. I'm sure they expected more from me now. I feel like I've failed.

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I DID IT

For the first time in I don't even know how long, I went to the gym. Yesterday I went to the store and bought new cheap but fitting workout clothes (hopefully won't need this size for long!), a new pre workout and protein powder. Today, I turned on my beast mode music playlist and went to the gym. I did a total of 40 minutes on the treadmill (walking with occasional 1 minute running sprees), 10 minutes on bike machine, and 10 minutes on the elliptical.

It honestly hurt like hell. I have scoliosis and sciatica and used those as excuses not to work out, even though my physical therapist recommends exercise and weight loss to help fix those issues. My therapist also recommends it for my PPD. Even with the pain, I stuck with it for my hour. Slowly, my sciatica pain went away and I was able to push myself further.

I left that building so fucking proud of myself. I was sore, but the good kind of sore. Pretty sure my shirt is a different color than when I went in due to sweat lol. I'm excited to tell my therapist tomorrow that I finally did it. I know my boyfriend is also proud of me. My son is too young to understand, but when he's older I hope he's proud of me for bettering myself so I can be a positive, healthy role model for him.

I'm currently in my car about to go home and enjoy my pure whey protein powder, probiotic Greek yogurt, and fresh fruit smoothie. My current goal is to get my stamina up with the cardio and minimize my sciatica pain before adding weight training, which was my favorite when I was in shape in the past.

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Finally at my goal weight, need to lose a bit more.

For most of my life, I had been around the BMI of slightly obese or very overweight. There was a period of time where I was a normal weight, and that was at the age of around 3 years old. Before that, I was underweight and my mom did everything in her power to make sure that I would be a normal weight in my childhood by feeding me good food. I think she overshot the mark a little bit though (LOL). I seriously believe that there was only about a 30 minute period where I was a healthy weight. I was always told by my paediatrician that I would "lose the weight as I grew up" and he even told me at my final visit that I was a healthy weight, and I didn't need to lose anymore (I was still visibly overweight). All my bloodwork showed that I was healthy, had normal A1C, normal everything. This was probably the factor that enabled my weight.

About nine months ago, my family decided to go to Florida to get vaccinated (At this time, they were not giving out vaccines to my age group in Canada) and with vacation comes weight gain. Was it my weight gain? Maybe, I had only gained around 5-10 lbs, most of that was probably water weight. The real weight gainer there was my brother, who had gained around 30 pounds. My whole life, my brother had been the athlete in the family. While I was out of breath playing on the last line in house league hockey, my brother would be one of the best players on his "A" hockey team, not to mention his time playing "AAA" football and many other sports. His weight gain really shocked me and brought me to reality. At this point, we had both decided to go on a weight loss journey.

My starting weight of 235 seemed really daunting, as it was the heaviest I had been in a while. I have tried to lose weight previously but I would lose 10lbs and then gain it right back. This time I was determined to go all the way. I started with a 1000 calorie deficit and resistance training 6 times a week. In hindsight, this deficit was probably a little too much, but it was really good at getting the weight off quickly and keeping my motivation high. The first results were the face gains (Who knew I had a jawline?) and the muscle definition came quickly after. My goal was to be a normal weight by my birthday (Which is two weeks from now). After months of dedication, I was very close to my GW, and then I injured my shoulder. This was devastating, as I really liked the working out part and getting stronger, but I didn't let it deter me from finally becoming healthy. So I kept up with the cardio and continued to eat in a deficit. It was a surprisingly warm day in December, with minimal snow on the ground, and I had woke up to do my normal morning routine. It was now time for the part of my daily routine to step on the scale, and once I did, I was shocked. I was finally a normal weight. I will never forget the screen on the scale light up and flash "182.9 lbs". I will remember this moment as one of the most important ones in my life. However, there was a slight problem.

I immediately looked at myself in the mirror, and that was the moment that I realised that I was too focused on the numbers. As I looked at my body in the mirror I thought I would see the ideal body I had for myself, but what I saw was disappointing. You see, I still looked fat. Initially, I took this as a loss in my head. I thought " I did all of this for nothing, I'm still fat". But then I took another hard look in the mirror. I realized that no, I lost over 40lbs and I am finally seeing changes in my body that I have wanted to see for years. It was at that moment that I knew I would go until I reach my ideal look. So what is the moral of this story? I guess it is that you shouldn't focus on the numbers too much, you should focus on what your end goals are. Do you want to be healthy? Lose weight until you get good bloodwork back. Do you want to gain performance? Lose weight until you get your 5k. Do you want to have your ideal body? Lose weight until you look the way you want. I don't see a goal weight as a finish line, but rather a checkpoint. The goal weight is the time you decide "Am I happy with these results, or do I need to continue?". But, even if you don't reach your goals at your predicted weight, don't let that discourage you! You have still done an amazing feat that most people don't even attempt! The point is, be proud of the progress you have done, and be happy that you have been so committed that you could have reached this point.

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Just trust the process even if sometimes it's hard and doesn't seem to work.

This is a simple reminder from my experience, more specifically this week.

Since I started this journey 3 months ago, I have been losing 2-2.5lbs/week (More at the start thanks to water weight) and in 3 months I have learned a lot about fitness, human body, nutrition, etc.

That being said, IF you actually count/weight your calories and track them and OPTIONAL IF you workout, you will get results garanteed.

Here's my week and why I'm making this post today.

As I said, since I started this journey, I've been on a steady 2 lbs /week minimum. I've only had 1 week of 1lbs about 1.5 month ago. 2lbs a week is nice, but it did trick my brain into expecting a standard of 2 lbs a week or else I'm unhappy about my week, I know, I know, I gotta work on that mental aspect of it, but that's where I'm at right now. Now that being said, this week was a particular one. For once in 3 months I haven't been on top of my nutrition. Very little amount of protein, barely any chicken, lots of carbs. I remained within my deficit, but it has been a tougher week overall for some reason.

​

Now to add on top of that, I normally workout daily except on saturday which is my break/ski day. Well, this week, I also slipped with my workouts. I never skip my weight lift day since they're every other day, but on my off days, I still do my daily cardio. I did my cardio/lifting monday, but tuesday I didn't go. I felt like shit for not going, but I brushed it off. I went on weds and also yesterday because not going tuesday felt AWFUL.

​

Now why the nice title about trusting the process? See, I log my weight every friday, BUT I do weight myself daily every morning, and also post workout in the evening (I lose a lot of water weight during my workout so it's interesting to see how much I lose) Now I started the week at 290.6 so my "goal" for this week was to hit that 288. All week when I would weight in myself, I'd never break that 290, even post workout with all that water weight loss. I was frustrated, but I reflected back on my nutrition for the week, how I skipped a workout and I really was mad at myself, but I was holding myself accountable of my actions even if I was still at a calorie deficit. On weds and yesterday, I pushed myself extra hard during my cardio and weigt lifting. I weighted myself yesterday evening post workout, I had hit 289.4. It wasn't my 2lbs, nor my regular weight in time, I knew it was water weight, so I didn't think anything of it other than the satisfaction for a brief moment to reach the 280s. Drank lots of water post workout as I always do and went to bed. Now THIS MORNING though. 288.2. -2.4lbs.

My point being, I, no WE, those of us that sometimes doubt in the process, need to just trust it. I was at a deficit all week, I only missed 1 workout, even if the scale didn't move that much all week, in the end, it did, and I reached my weekly goal. It is a tough journey, mentally more than physically imo, but once you're through the mental hurdles of that "hell" I think what's on the other side is going to be amazing.

Keep on pushing, keep on grinding. 1 day at the time we'll get there.

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No Daylight? No Problem! 5 Ways to Work In Your Workout

We get it: Its chilly outside, it gets dark so much faster—and for many, that can make working out a little (or a lot) harder.

Part of the sluggishness has to do with how your body is wired: “Our brains are stimulated by light, which in turn wakes up our bodies,” says Lyssie Lakatos, nutrition expert and certified fitness trainer. More sunlight makes you alert; less daylight hours leave you more tired.

To help you push through, stay motivated and keep your fitness goals on track, try these expert-recommended tips to work in your workout with less daylight:

1. Schedule exercise appointments.

And treat them that way, like you would unmissable doctor appointments, says Lakatos. Plus, consistent exercise can help fight winter fatigue: Researchers at the University of Georgia found that sedentary, otherwise healthy adults who did 20 minutes of low-to-moderate aerobic exercise, three days a week for six weeks, reported feeling less tired and more energized.

How to Fit Fitness in Your Day

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2. Consider group exercise classes.

Particularly during winter months, exercising with other people is not only a bonding experience but can also boost your mood, says Lakatos. You can also try online live classes through websites and apps.

3. Maximize lunch breaks.

Take advantage of the time when the sun is at its peak to get in some exercise outdoors, suggests Lakatos: “Fresh air and exercise is invigorating, and vitamin D can help lift your mood.”

7 Pain-Free Lunch Habits That Melt Pounds (and Burn Calories!)

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4. Sip on tea.

Not only can it help keep you hydrated, but tea naturally contains a little bit of caffeine to help perk you up. Choose green, black or oolong, suggests Lakatos. These teas contain theanine, an amino acid that helps calm your mind as well as boost alertness.

5. Set a spring goal.

Sign up for a 5K or charity walk in the early spring to help keep your workouts in track in the winter. Or, use mini-goals as motivation, suggests the Mayo Clinic, such as the number of minutes you walk in a week or how many workouts you fit into seven days—make them simple and realistic, but also specific and measurable, so you can track your progress and reward your results.

The post No Daylight? No Problem! 5 Ways to Work In Your Workout appeared first on The Leaf.

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