Up a few pounds when you "should be" down? It's ok!

My history of self-sabatoge with weight loss looks a lot like this:

Have a "good" day of following the rules, working out, sticking in my calorie range, only to get on the scale the next morning and have the numbers go up rather than down. Cue a "f** it" day where I shove anything sugary within a 3 mile radius into my mouth and spiral for the rest of the day.

Didn't work super well. Weird!

The fact is - our weight is going to fluctuate 2/3 pounds naturally. Excess water weight / where you are in your cycle / whether you have pooped, all this feeds into it.

There will be frustrating days when the scale progress doesn't match your effort. These are high temptation days to through the towel in.

When I starting reframing my weight as a range rather than one specific number, and mentally preparing ahead of stepping on the scale for any number +/- 2 or 3 pounds, these fluctuations no longer bothered me. I was doing the things I needed to do to see the changes long term, and I was actually able to stick to my plan without self-sabatoging with an emotional roller coaster.

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The stats around "long term maintenance"(I'm talking 3+ years) are really, really discouraging.

I don't know what spurred me to do it today, but I went down the rabbit hole of articles talking about long term weight loss maintenance.

I don't really follow a "diet" per say- I've permanently adjusted my eating into plant based intuitive eating. If I am not hungry, I don't eat. If I eat, it's something that is mostly a combo of rice and veggies and some protein. Exercise wise I workout with weights and walking/some other cardio 4-5 times a week, gradually increasing weights or reps each week or two. It's steady and slow and something that my body is gradually adjusting to rather than jumping into a 12 week program or a diet because neither of those I have NEVER ever been successful with- this I am even if it's only a few pounds every couple of weeks. I like exercising to get stronger and help manage my anxiety/ADHD and I like eating plant based because it makes me feel good and satisfied.

Anyway I am reading some articles that call long term weight loss maintenance almost impossible even with healthy eating and exercise (which I think is irresponsible journalism, but still discouraging nonetheless), various ones that give a stat somewhere that only between 5 percent and 20 percent of people that don't gain half to all the weight back, and many that call maintenance harder than weight loss.

I guess I would love to hear stories from people that maintained weight loss over the years- what do you think the articles that call it impossible get wrong? What put you in the low successful stat group?

And those of you currently losing weight- I know some of you do Keto or something that you may or may not do for the rest of your life- so what's your "post goal weight plan?" How are you preparing yourself to NOT gain the weight back?

I do feel there is merit and known fact that many people gain the weight back and I think it's foolish to not really take this fact in. I don't think any of us trying to lose 20+ pounds dreamed prior to gaining weight that we would gain that weight. It just... happened. So unless you are actively taking steps and making plans for it to NOT happen, I can see it being extremely easy to become part of the 80%.

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I want to hear about how people got started on their weight loss journey.

Heya. So I hardly ever post or comment on anything on Reddit, but this sub has been inspiring to me. I'm hoping that some people may be able to share some of the things they did on day one that helped them get started on their weight loss journey?

Losing weight has always been difficult for me. I'm a 6ft male and back in 2018 at my peak I believe I weighed somewhere around the mid 260s (lbs). I graduated from college in 2019 and started my career and I actually dropped a ton of weight. It felt like it just melted off while reaching my lowest weight ever at 215 in early 2020. Of course then COVID hit and my routine got really messed up. At the time I had roommates that I think were a big part of getting me active and motivated before the pandemic but we didn't see eye to eye on how to handle things and I moved into a single apartment. Fast forward through quarantine which was unfortunately full of anxiety and depression (from which I have always struggled) and I have now found myself in 2022 at a weight of 281.

I'm at a point now where I know I can't keep making excuses. I need to make a change but I'm struggling to get started. It's this weird situation now where I'm so ashamed that I avoid going out which obviously means I'm even less active. When I am trying to be active I get ashamed that I can't do the same things I could do at 215lbs and I just stop. I get so in my head about it, I actually turn to more food to cope (and this has unfortunately been a coping mechanism for me since I was very young). I don't know how many people here have been in a similar situation but it's a nasty spiral I need to get myself out of....

So.... Here I am. Again, I'd love to hear from people on how they got themselves started on their journey. If there's anyone who's been in a similar spiral like what I'm in now I'd love to hear how you got out.

Thanks 🙏❤️

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A month into a caloric deficit and all I want to do tonight is eat

F 5’2/ SW 151 lbs/ CW 139.8/ GW 115

I started my (second) weight loss journey a month ago. I’m a very motivated person when I have my mind to something and I’ve had no trouble at all sticking to my calories. (I’ve been doing around 1200 a day)

Today though I’ve been having so much trouble. I felt so hungry so I ate my dinner already. I still have calories left over, but the problem is I don’t even think I’m hungry. I think I just really want to eat.

I haven’t had this problem before. All I can think about is having some crackers and chocolate and pasta and fries. I do not restrict what I can eat and I usually do have a small amount of sweets and chips every day so I am so confused why this is happening and what to do.

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wedding bells are ringing!

hi everyone! i am 27f, 5'8" and 214 lbs. i am getting married in july 2023 (around 500 days away!) and am looking for advice on weight loss.

ideally, i would love to be at 150 lbs by that date. i would consider 150 my ultimate goal, but would be happy with 160.

i read online a lot that a normal weight for my height is around 125-163, however i am a larger-framed person and personally believe that i would not look good under 150 lbs. i was around 150-155 in college, and when i look at pictures of myself at that weight i think i look great for my frame.

i am trying to be better with calorie counting. right now i definitely have a problem with over eating, especially because my fiance and i love to eat at restaurants. alcohol is also a huge contributor to my calorie intake- IPAs are my drink of choice, and unfortunately are heavy and high in calories.

i work as a teacher in a toddler room at a childcare center, so i am fairly active throughout the day. when i wear a step-counting watch, i usually hit 10k+ steps before leaving work.

i have also recently began going to the gym 4-5 times a week. i have some knee pain which has made it difficult for me to do a lot, but i am thinking the pain is attributed to inactivity/drinking.

when i do cardio i walk at 3-3.5 speed at an incline between 0-5 for about 30-45 minutes.

when i do weights, i do the following:

* 3x12 bench press on smith machine

* 3x12 bicep curls

* 3x12 shoulder press

* 3x12 tricep extension

* 3x12 standing chest fly

* 5x20 leg press machine

* at least 20 sit ups/crunches

* at least 1 30 second plank

my current goals right now are to log food in an app (have been using MFP on and off) to get an idea of what i am eating, and to try and curb the alcohol intake since those are just empty calories that also lead to me making horrible food choices when i drink/if i feel hungover the next day.

any and all advice is welcome! thanks in advance!

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Will drinking blended vegetables hurt weight loss long term?

I have lost 13 lbs since Jan 22 by eating low calorie dense foods such as egg whites, yogurt, broccoli, spinach and strawberries. My strategy is to eat more low calorie foods especially vegetables so I eat less in general. I have blended mostly broccoli and spinach to drink, usually one bag of frozen variety. I could blend and eat 2 or even more bags of frozen vegetables but I haven't really done so or needed to. Is this effective? Will not chewing the blended vegetables hurt me in terms of weight loss and keeping the weight off?

I am not sure if drinking blended vegetables will keep me full long term and cause me to eat less calories in general. I drink a lot probably 12 or even more cups of liquid a day. Will drinking more in general and blended vegetables expand my stomach causing me to eat more? Thank you.

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I can't be the only hypocrite here

I am the first to tell people to be patient with weight loss and that it takes time. But these last 20 lbs are going to make me lose my ever loving mind. I slowed down on purpose because A) my hair was falling out, and B) I wanted to make sure my skin had time to keep up with the changes.

I started at 240 in June. I'm sitting at 176 today. I'm a 5' 10" female, so it took like 40lbs before anyone even noticed. Which, I was ok with but sometimes it's hard for ME to see as well. I track my calories, get enough protein, and my doctor put me on supplements because I had gotten a deficiency in the midst of this. I exercise 5-6 times a week doing cardio and strength. I am adding in more weights so I don't lose TOO much muscle and maybe build a little.

I KNOW it's ok to slow down. I know that going from 240 to 176 in 9 months is great. I know that I will be 160 and maybe 155 one day. I know this. But damn the urge to just eat 1200 calories a day and get there fast is strong sometimes. I know I can't be the only hypocrite here who cheerleads for the steady pace but desperately wants this to hurry up for themselves.

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