Messed up ankle plus stress causing weight gain

Hi everyone! I’m a 21 year old female, 5’4 and a half (I just say 5’5) who’s starting weight was 225 lbs and I recently managed to hit 196 lbs. I’ve been tracking calories since late August and added in some weight lifting earlier this month. Unfortunately, late last week I managed to roll my ankle which has resulted in a pretty bad injury. I still need to go to the doctor (haven’t had time as a full-time college student that commutes) but I do know I messed it up pretty bad as the pain hasn’t gotten better. I managed to do a small workout on Sunday, but now I fear of messing up my ankle more so I’ve been resting. Since I’ve been more sedentary, my calorie budget is lower. On the LoseIt app, my goal is to lose 1 to 1 1/2 lb a week, which sets me at a calorie deficit of 1,166 (which is under the daily recommended intake so I usually just consume 1,200) on most days but on weekend I allow myself to have a 1,341 calorie budget. Without being able to work out, I’ve been struggling to stay under my calorie budget which has been stressful. Additionally, I haven’t been able to cook as much as I usually do because standing on my foot causes pain, so I’ve been mostly having Chick-Fil-A nuggets for dinner. On Monday, I binge ate chocolate covered blueberries, and every night since I’ve been going through the bag simply because I am so hungry at the end of the day. I weighed myself today and I’m at 202 lbs. This whole month has been super stressful dealing with school burnout and personal things that seeing that I gained weight just adds on to me feeling shitty. PMS-ing has me craving nothing but chocolate and pizza. So much stress is causing me to want to binge-eat as as a way to cope. I also have a Halloween party on Saturday that I want to cancel not even because of just my ankle but because I know I’m going to blow through my calorie budget again. I’m really trying to not let this setback get to me but now I’m convinced it’s going to take me another 2 weeks to lose the weight I managed to gain back in only 5 days. And without working out, it just makes everything harder. I’m really looking for any advice, tips, or even simply words of motivation haha. I’m going to the doctor’s today about the ankle so I’m praying it’s not bad enough to where I’m unable to be active for a long time. This was the first week since I started my weight loss journey that I gained weight instead of losing so I’m extremely disappointed in myself. Just appreciate any suggestions, thank you! ❤️

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I need some advice here...

I've been on a calorie deficit since the 5th of September and I've recorded my weight daily at the same time.

I've hit a plateau and I just don't understand why. I weigh all of my food, any oils used in cooking, sauces etc and I have cut calories out of any drinks I consume.

I am consuming between 1350-1450 calories per day. I am 5ft 10in male with sedentary job, I work at a computer for roughly 9 hours per day.

I weigh myself at the same time every morning, I get out of bed, use the bathrooms and step on the scale.

For the last 6 days my weight has been exactly the same, I'm so disheartened and feel like quitting so much and since the 10th of this month as it's hardly moved at all.

What can I do? Has anyone else had something like this? I've tried cutting my calories a bit more, and increasing my steps each day, but I honestly feel so hungry, I feel weak some days which I know isn't good. I often feel so hungry when getting into bed that I can't sleep for longer than usual.

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My weight loss:

199.4 lbs 05/09/2022
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30 Day Accountability Challenge - November Sign Ups!

Hello lose it folks!

It is almost November, can you believe it? This year is closing in on the home stretch. And many celebrations that in America center around food. It’s going to be a month full of learning & possibly pumpkins.

For the newbies to the sub reddit, please start here, so much good info!

https://www.reddit.com/r/loseit/wiki/quick_start_guide

https://www.reddit.com/r/loseit/wiki/faq

And hey, maybe it’s not a bad idea to review them regardless of where you are in your journey.

Let’s get down to the business, shall we?

This is the sign-up post to outline your goals. Please don’t limit yourself to weight loss or health goals, we’d love to hear about your reading list, chores, whatever you want to do in the month ahead.

There will be a daily update post for you to post how your day went, you can use whichever daily post fits your time zone if that’s an issue too. Don’t feel bad for missing a day here & there, this post is to help you feel supported however often you would like to check in.

At the end of the month, there is a wrap up post to reflect on the progress you made or didn’t make & what you learned. Learning is progress, don’t forget that!

We try to foster a supportive, caring place to discuss the actual day to day of deficits & counting & caring so much about how we fuel our bodies & lives. So be kind, interact if you like & hopefully you feel supported and cared for. Leading by example, here I go!

2000 calories a day (lose two pounds this month):

Exercise 5 days a week (strength work/tbar swings 3 days a week): X/X days.

Sober November: Feels like a good time to focus on health & clear thinking especially with all the family stuff scheduled in the month ahead. Some people in my life are genuinely struggling with sobriety. I don’t a have a problem with substances, however it’s good time to reflect on that. X/X days.

Nanowrimo: 1667 words a day & I want to make sure I'm out of the house somewhere writing at least once a week. X/50,000 words & X/4 write ins.

Today's gratitude list: Today, I'm grateful for -

Random to do list item I want to conquer today: I’m a list maker but sometimes something needs a little extra attention.

Now, onto the fun part, your goals. Please share & let’s kick some butt in November!

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low bmi vs waist size risk?

Hi all,

Just wondering about people's thoughts here. I've lost a lot of weight and am really happy with my progress. I've got quite a slight body frame and was always very naturally thin as a kid and teenager. I put on a lot if weight in my 20s and early 30s due to arthritis and a terrible diet. Post weight loss I've brought my BMI down from just into overweight to 19, which is nearly the cusp of underweight (36F, 53kg, 167cm height) and the calculators always say to watch for any further weight loss. I carry all of my weight on my belly and have pretty skinny legs. According to the British Heart Foundation guidelines, having a waist size of 80cm puts me in the risk category so I still want to lose weight to try and bring my stomach size down. But I don't want to risk being under weight/unhealthy.

Anyone have any advice/opinions? Thanks!

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Having a physical job is like a cheat code to an active lifestyle

I (F/23) recently started working as a mechanic, which involves a bunch of standing, walking, lifting, pulling, squatting, being in unholy poses to reach certain parts of a car etc. and it's doing wonders for my body.

I basically went from sitting on my ass all day with 30 mins of HIIT every other day, to being on my feet for 10 hours from monday to friday + 6 hours on saturday and doing all the stuff I mentioned. I also do intense cardio for 15 mins after work to fully tire myself out and be a peaceful zombie while playing some video games at the end of the day.

After being extremely frustrated with my weight loss stalling for 3 weeks, I finally lost 0.5kg in the past week since I started working in the autoshop. (I do CICO and all the good stuff too, yes. Me being active is just a bonus.)

Gives me hope I might actually be able to reach my goal weight one day.

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Onederland! What has worked for me so far, and current challenges

I've been over 200 pounds for at least 7 years. During that time, I have flirted with 200 a small handful of times, but it's only now been able to stick. I haven't seen a weight with a 2 in front of it in days, the longest it's ever been, and I expect it will keep going down.

Here's what's worked for me:

1. Diet. Obviously, first and foremost. I eat a lot more yogurt, muesli, oatmeal, and hard-boiled eggs for breakfast. I eat tons more fruit and vegetables. I try to increase protein, but it's hard to get it to suggested levels. I eat a decent amount of cheese, but not as much as I used to. I love nuts, but I've learned I have to stay away--I'll just eat all of them. I switched from oil-fried, buttered popcorn to olive oil on air-popped. I tried butter again at some point and I just felt icky--too much. I eat tons of salads. There's an Evergreens salad place in my office building. It's not cheap, but it's so good, and it's something I really look forward to. I eat at least 2-3 pieces of fruit (plums, apples, mandarins usually) a day as snacks at work. I still go out to eat with friends, but I'm just reasonable about what I eat. No appetizers. Stay away from fried, obviously bad foods. Weekends are still a challenge for me, often. I also still struggle with snacking between meals, especially on things meant for my kids. I rely on exercise to make up for these on some days. :)
2. Exercise. This is going to sound like a commercial, but I'm 100% on-the-level. The single best thing I did for my own exercise habits was to buy a Peloton Tread. We bought it in early 2021. I originally thought I would just use it for when the weather was bad outdoors, and that my wife would like the classes, but no…. I love the classes too. I have never exercised as consistently and intensely as I have with this. It's literally one of my favorite possessions. I had also bought in early 2020 (right before the pandemic! lucky!) a barbell weight set and rack. I've done that fairly consistently, but I've focused in the last few months on more cardio and core workouts. (I've also had to move it around for some necessary home maintenance in the garage, so it's currently unusable, but it's going to come out again in 2023.) If I had space, I'd buy the new Peloton Row, no joke.
3. Apps. I've gone from MyFitnessPal to LoseIt. I did Noom for 4 months. It was fine, but I didn't look forward to the check-ins after a while. Just didn't fit. The courses were great, though. I also use Libra (weight trends/averaging) and Garmin for workouts/everything. I use Peloton-to-Garmin to sync my workouts to Garmin. I currently have a 78-day streak on LoseIt, but have been using it for over a year.
4. Water. I drink more than 100oz of water a day, most days. I have a 24oz contigo water bottle that I love and I go through it at least 3 times while working. Plus more for breakfast and family dinner. I almost never drink soda, and if I do it's usually a diet soda to get a caffeine kick for a specific time period at work. I don't drink coffee or alcohol.
5. Book: The Beck Diet Solution. After tiring of Noom, I looked for some books that were based on a CBT-approach for dieting and found this one recommended in r/loseit. It's a great book. It has tons of good ideas. I need to read my notes again and re-absorb some ideas.
6. Podcast: Half-Size Me. This is a very good podcast. It's a reasonable, no-nonsense, uplifting and inspirational approach to weight loss based on sound, simple principles. I actually no longer listen to it because I just got overwhelmed with the total number of podcasts I listen to, so I had to cut (See dropping things below). But if you're struggling and need some inspiration, give this a go.
7. Meditation and Mindfulness. This is still vague for me. I'm still not 100% sure about it. I have done a lot more meditation (mostly with the Headspace app, which my employer provides free), and I have done food-specific meditations as well. Sometimes I find these very helpful, sometimes I'm not sure and I get very bored. I think that the biggest benefit is that it's forced me to slow down at the start of the day, and to be more mindful in general throughout the day, not just around food. I'm going to do it through end of year and evaluate.
8. Journaling. I don't journal about health or food specifically, except by chance if it's on my mind. I have tried multiple types of journaling. I'm currently doing the 5 Minute Journal. Not sure if I'll keep that up. I also use journaling as a way to plan out the day, thoughts for life, making my thoughts concrete, planning future projects. I will often set a 15 minute timer and just sit with a journal, a pen, and no expectations. If something comes to mind that's important, I record it. It's kind of halfway between meditation and journaling. This is working for me right now. I also started writing down what I did for work each day. This has all helped me to be more intentional about my whole life.
9. Dropping things from my life. I read less news. I watch less TV. I don't do social media (even Reddit is more rare now, and never on my phone.) The entertainment I do choose is more mindfully selected. I've always read a lot, but I've made it my default activity. I have had to drop or decrease hobbies. I have three children and a demanding job. I don't have the mental space to do well at work, AND a mentally challenging hobby, AND keep up with three kids and make sure they're feeling loved and appreciated. Something has to give. I need my health, especially to keep up with them, and to be present for my wife. So I've made some hard decisions about where I spend my time in this season of my life.
10. I go slow. Slow is smooth. Smooth is fast. I've dropped weight faster before, and it's come back. If I overeat one day, I don't freak out about it anymore. I talk to myself about it. I talk to my wife. "That food was so good, but I ate more than I wanted. I'm a little disappointed in myself. Next time, I need to keep it to a single serving."
11. Get organized. I have focused on my systems and processes, especially at work. I'm a fan of Cal Newport and have digested all his books, among many others, for years. But I've really honed it over the last year. I have worked hard to make my job less of a source of stress, focus on the things that will get me ahead in my career, and be very selective with my attention.
12. More sex. I hesitate to write this. But really. Even when things are hard, or not getting along with wife that day. Don't wait to fix things to have sex. Sex can fix the things. This helps feed a virtuous cycle. Not going to say more.

Reading through this list, the thing that stands out to me is that I didn't just revamp my diet and exercise. I've been on a journey to rework my life in ways both small and significant. This never ends.

None of the above should be read as if I'm perfect. I mess up a lot, and I'm not always who I want to be in many areas of my life, but it's ok. I'm going slow and slow is fast.

Some things I still have challenges with:

1. Negativity. Not everything has been easy with life, pandemic, family, children, my job, my faith, and more. I have a temper. I am really focusing for the rest of the year on being more positive in my outlook on life, and not getting frustrated with other people.
2. Snacking. Oh, you bought those Nilla wafers for our 3-year old? Don't mind if I help myself… I have to remind myself to keep them out of sight in the pantry. Default to other things. I can eat as many fruits and vegetables as I want.
3. Popcorn. Man, I love my popcorn. I try to stick to the air-popped stuff, but the kids like the Costco microwave stuff, and if I smell popcorn, I eat it.
4. Sleep. I try hard to get adequate sleep. But syncing schedules with my wife, handling sick kids, kids who don't sleep when we want, it can really "mess" things up. I'm learning to just roll with it. If I can't wake up at 5am to get on the Peloton, then I can still get up at 6am and do something. I can try to get something in later in the day (rarely happens).
5. Weekends. It's hard, man, it's hard.

If you've read this far, kudos to you. I appreciate it. :) I hope it's helpful to people who are like my past self. You can do it, I can do it, we can all do it.

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Has anyone else had more trouble running a deficit the more active they become?

I'm curious if others have struggled with this and what advice you may have.

Six years ago I lost about 45 lbs to get me right to the middle of a healthy BMI. I usually had 1600 - 1800 calories, leaving me with a 300 - 500 deficit. I'm not saying it was a breeze, but it felt doable and that I could beat my cravings to maintain this deficit. It slowed a little as I reached a BMI of 22, but I was able to do it and could see the progress.

Now, over the course of 8 months, I put on 15 lbs putting me close to an overweight BMI. I was able to take the first 5 off in about two months, but the last 10 lbs are evading me. The thing is, I'm way, way more active now than I was before and I feel like my body is constantly craving fuel. I do horse riding, gymnastics, martial arts, weight lifting, and running. So much more than I did six years ago! So I first tried cutting my calories to 2000, but I ended up feeling lightheaded during physical activity and was craving food beyond belief. I've now bumped up to 2150 calories with a "cheat" day on the weekend, but the weight loss has slowed to a crawl and I still find myself feeling hungry and unsated. I feel like if I cut all my activities, I could cut my food and be alright. But I hate the thought of skipping any of my activities or not performing my best in them due to cutting calories.

Has anyone else experienced this where being more active made a deficit harder? How did you find the middle ground between keeping your potential in your sports, losing weight at a reasonable pace, and not feeling hungry all the time? Any tips on super foods for being active and at a deficit?

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