Exercise actually was the key

Sharing in case anyone else is in a similar boat.

So like a lot of people, I’ve been trying to lose weight for years, sometimes with success. Usually not. I’ve tried dieting a whole bunch, different kinds of diets, etc. One of my big things is I am addicted to soda and sugar, and when I’m not drinking soda, I’m eating to compensate.

I’ve been focusing on diet for years because I was told that’s really where the weight loss happens. And that’s true, in theory. But no matter what happened, I couldn’t stick with it and I didn’t see results fast enough to stay motivated.

This year I tried something different. I decided I cared more about endurance because I want to be able to go on long bike rides, so I’ve been ignoring diet and just working out. I did a lot of cardio to start and then I started doing strength training more, now I’m doing mostly strength training with like an hour of low intensity steady state cardio at the end. Now I’m focusing on body composition. The result? I’m having fun and I feel good about myself. I’ve been going to the gym between 4-6 times a week (I built up slowly but consistently from twice a week x 30-45 minutes each), breaking up muscle groups so I’m doing a different one each day, and I’m seeing the results I want. I’m not “losing weight” on the scale but I am getting leaner. I worked up slowly in both time and intensity and now I’m up to two hours in the gym per day, which I know seems excessive, but I feel good afterwards and not sore and I’m kinda letting my body dictate what happens. No injuries, no unusual soreness. I’m okay with knowing that it will be a while before I get all the way to my goal because I’m seeing the right progress markers.

Here’s the crazy part though. Since working out more, and focusing just on the exercise, the other stuff is falling into place. I started off drinking Propel at the gym, but the more I exercised, I found myself craving plain water. As time has gone on, I don’t even really drink soda at home now or any other sugary substitute. Nothing has been able to break me of that addiction EVER, but now the thought of drinking soda when I’m thirsty instead of water or first thing in the morning seems insane— it literally feels like sludge on my tongue. I don’t want bad food anymore because I find myself craving things for fuel, not taste, and thinking more about how little sense it makes to burn 900 cals in the gym only to eat 800 worth of junk right away after.

It’s been a few months and if I don’t go to the gym on a day I’m supposed to, I miss it. I feel like this is probably my life now, which is the first time that’s happened. So just a tip, I guess. Educate yourself and learn about efficiency, etc., but if you’ve been trying and trying and trying, maybe just find something you do actually like even if it’s not textbook and go from there. Don’t overthink it. That stuff they say about going one habit at a time is legit, but which habit is going to be different for everybody. Listen to your body, figure out how to make this fun.

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My doctor told me it was impossible for them to lose weight, and asked what the magic trick was to doing it

I nervously laughed and said “Calories in, Calories out” and hoped it wasn’t a test.

I’ve lost 100 lbs in 25 months, starting February 2020. 65 in 6 months, 20 in 6 months, 3 in 6 months, 8 in 6 months, 4 in 1 month.

The secret has been calories in, calories out the entire time. I worked a really active job in the first 6 months and lost a ton of weight from reduced calories and high daily activity. Then I got laid off and continued losing weight slower with my reduced activity and reduced calories ending year one 85 lbs down.

I moved and spent a few months with walking as my primary exercise and changed my eating habits due to food availability and pricing. I continued to trend downward and lost 3 lbs in months 13-18.

Months 19-24 I monitored my food and increased my daily walking, and began running. I was walking around 3 miles a day and running up to 7 miles some days on top of that. I ate a lot but I wasn’t reeating all of my exercise calories and my weight loss picked up ending year two 96 lbs down.

Month 25 I started a new job in retail and have been fasting until the end of my work days, and eating at a small deficit. This along with increased activity has lost 4 more lbs for a total of 100 lbs lost!

225->125 Female, 30 years old, 5’4”

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SHITS HARD YALL!

Just wanted to share my thoughts- I think one of the reasons weight loss / eating right is so difficult is because you HAVE to eat. You maybe able to eat one meal a day, you may be able to starve yourself for a few days, but you can't ever STOP eating if you want to be alive.

I stopped biting my nails recently. I stopped smoking as much cannabis. I completely stopped smoking nicotine. I am struggling SO FUCKING HARD with letting go of food! Bc every. damn. day. I have to make/buy something. Every damn day I have to make a decision or choice, usually more than once a day at that! Its not something you can hide from.

So if youre doing it, done it, or even just TRYING- GOOD FOR YOU!! YOU KEEP GOING! You got this!!!!! One day at a time!

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Birthday and weight loss

So it’s my birthday today and I had an appointment with my nutritionist/food therapist (they’re the same person she specializes in both).

Today I hit 239.5 my starting weight was 276.3. I’ve been doing so well with this and my BMI (which I know isn’t a super accurate number) has gone from 48.16% to 41.76%.

I’m proud of myself and this was good news to get on my birthday. I don’t know how I would have felt if I didn’t see more gains but my pants are fitting better my bras are getting too big (yeah I know I need new ones I need to get a tape measure first and figure out what size I need).

But I’m in the 230s now and am progressing still. In the 6 weeks since I last saw her I’ve lost another 8lbs. And a total loss of just south of 40 lbs

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I am fat enough to be judged, but too skinny for anyone to acknowledge that my weight loss concerns are legitimate.

I had no idea how to word my title, so I'm genuinely sorry if I offended anyone. I acknowledge that everyone's weight loss journey is not the same, and that I do have certain privileges because depending on who I talk to, I am considered skinny.

I'm also not sure where else to get support - I'd like to lose weight because I feel myself getting super unhealthy and lethargic (my body feels like crap all the time), but my mental health around weight loss and physical health is so messed up, I can't even try without crying.

Even though I grew up in the West, I also grew up in an Asian community that was super judgemental. People seemed to dismiss me because I was chubby and ugly and in their eyes, untalented. And when they did notice me, they doubted my intelligence and ability to succeed. I'm sure that messed me up too, because when I left that community, I was surprised that I was considered skinny by others. (Not that it matters what other people think, but at the time, it mattered to me.)

I grew up with naturally skinny Asian friends (ie. Hourglass figures, or skinny figures; they'd eat so much food, but never gain weight), so I think their view of what was normal was a bit skewed. I was fat to them. And worse yet, when they married, they married people who were formerly overweight, so when I expressed my views sbout how they treated me in the past, I got dismissed because "my problem isn't a problem, there are people who have it worse off".

Because of this, it really messed me up. I still can't work out without crying because I resent my body for having to work harder than my friends do. I binge eat. I can't enjoy Asian media because I just feel bad about myself afterwards. I can't even talk about weight loss and health without getting upset.

And I know all of this is unhealthy, and that I need to be healthier for my own sake, but all I can be is angry, and I'm frustrated that I can't buckle down and just try to be healthier without it having to be without looking good, because I'll never succeed if that's the goal.

I don't know what to do, and I'm reluctant to post on here because I worry about all the hate I'll get and the comments saying, "cry me a river". But I need help and I don't know where to go.

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Need advice on losing weight without counting calories

I'm a teenage girl looking to lose some weight. I'm 162cm tall and weigh 60kg. I'm not overweight according to BMI, but I'm just looking to lose fat so I don't have a goal weight in mind. I know that BMI isn't enough so my measurements are as follows: bust - 88cm, waist - 78cm, hips - 92cm

I've actually been trying to diet since the beginning of March. It's nothing too restrictive, I've just been staying away from junk food, sugar, white bread, etc. and trying to get more fruit and vegetables into my diet and exercise. I told my parents about it and they support me.

I avoid weighing myself since weight generally tends to fluctuate by 2-3kg, but I've noticed that my belly's reduced a bit. It would usually poke out more than it does now and I'm pretty sure that's a sign I'm on the right track.

During the diet, I've been counting how many calories I'm approximately consuming each day and it's around 1100-1200. When I mentioned it to my mom during one of our conversations she said I shouldn't count calories because that's apparently an eating disorder. I tried to argue I'd only do it while I'm on the diet and would stop afterwards (since my weight has been static for about a year even before the diet).

I try to stop obsessing over the numbers but I'm just terrified of losing my progress so far. Our family had fish for lunch and dinner today so I had to eat with them. Nothing wrong with it, but it's quite high in calories according to the internet (for context, it was cooked mackerels). Calculating my calorie intake for today it's quite a bit more. I just want to make sure I'm not sabotaging myself.

Is it absolutely necessary to count calories in order to lose weight? I know CICO applies either way, but I'm scared I might develop an eating disorder. This constant tracking has left me restless, but I'm afraid of hindering my weight loss.

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Just because it's healthy, doesn't mean it is. More description in post!

This is a personal opinion/rant of mine that I would like to share.

I am a believer in good, nutritious foods! Who isn't when trying to lose the extra pounds?

But then I always keep telling my self that just because it's healthy, whole grain, gluten-free, free-free anything...it doesn't cancel out the fact that eating a big portion of it still counts as calories taken in.

This is a big problem of mine when it comes to weight loss. If I buy healthy, whole grain crackers with organic cream cheese as a snack and eat the whole sleeve of crackers and cream cheese in one go, I'll tell myself, "but it's healthy". I have a hard time NOT buying "healthy" ice creams with coconut milk, oat milk or non-dairy milks to curb my sweet tooth if I don't want to be eating apples all the time. Same thing with healthy snacks in general because, like I said, if I see it's healthy, that means I'll eat more of it because its not as bad for me. So I think!

Sure, I believe in having big salads or servings of fruits and vegetables. But, there's also the accoutrements for salads such as (for example) croutons, dressing, and other things added to it. Just because it's a salad, doesn't mean that it's healthy. Chicken may be healthy, and Cesar dressing sounds appealing! But damn, it tastes too amazing :(

Side note : I personally think this can apply to "low fat" "fat free" "reduced fat" "sugar free" items. I saw a documentary once, where it was mentioned that when those phrases are added onto a label, it just means that more sugar, or even just sugar substitutes, have been added. To each their own, but I do my best to stay away from those sorts of foods. But! I understand there are people who can't live without them and I respect it!

Point is : just because its healthy, doesn't mean that its healthy to eat the WHOLE entire thing.

Anywho, if anyone feels the same way I do, just pass on thru. I understand the mantra, "everything in moderation".

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