I am struggling.

I’ve lost 103 pounds officially, but I’m struggling significantly with body dysmorphia. I am trying to figure outfits out for a trip and I look at my loose skin and I just can’t even imagine wearing shorts or tank tops, which in Florida weather, would be perfect, right?

I am working out consistently, I am eating right and I still just cannot look at myself and feel proud with how badly my skin and body looks. Despite the weight loss, I still feel like I look super obese. I don’t know how to challenge this body dysmorphia when it’s this bad right now.

Yes I’m in therapy. Yes I’m on meds. Yes, I’m working through it. But right now, idk. I just need to vent because no one else understands the struggle I’m going through right now and I’m just…really fucking sad.

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Reverse dieting, refrain from doing a lot of cardio, “95%” etc (Girl Fit Method Podcast)

I’ve been listening to the Girl Fit Method Podcast for a while and enjoyed it but some things came up that I find questionable. I’m not a fitness/weight loss expert, so I may be mistaken, but I’m interested to know what others think.

1. The host referenced the “95% of diets fail”. I just am not a fan of this stat because it’s not proven. She didn’t use this to argue against weight loss but the fact that she quoted it irked me.

2. Talk of “reverse-dieting” … maybe I just don’t understand it, but I feel sceptical about it. Does anyone have experience of trying this/can verify it actually works?

3. In an episode she encouraged listeners to only use cardio to help weight loss in the later stages of weight loss. She said that it should only be used sparingly and in small amounts and that the majority should be resistance / weight training. I might be biased but in my experience cardio such as running and walking has been a staple in my weight loss and has helped me to lose and keep off more than 15kg. I agree strength training is important but I doubt it is the most effective way to burn calories.

I am anticipating that I may be wrong about some things but I’m really open to talk with anyone that is well versed in these topics. For the most part I do enjoy the podcast but more things begin to surface that seem iffy to me.

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It feels like everything this past week has been super high calorie

Before Christmas, I was crushing my food goals, and was super consistent. Since then though, every day I’m over my caloric goals. Granted, I’m not incredibly serious about calorie counting. I’ve put on like 5 pounds since Christmas time, and it seems like there isn’t a meal I eat where I’m not disappointed. I have had a lot of events happen, like new years, my sisters engagement, and my birthday today. Like, I had a bowl of chili at chilis, and I come to find out it had 600 calories in it? Wth? I’ve only eaten one meal and I’ve eaten 1300 calories, which is like 80% of my daily goal. Time to go for a walk, I guess. Hopefully this seems to end soon, as it’s not sustainable for weight loss. Have a good day

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Tips/Tricks I've learned for Weight Loss

Hey all!

Just wanna put this out there, and hopefully start a thread to encourage people who are also on this journey. Disclaimer: I'm not a health professional, I'm just someone who's losing weight (for the second time) and found things that work for me personally through trial and error, so all this should be taken with a grain of salt.

Please feel free to put down any other tips/tricks that any of you found, or put down why any of these do/don't work for you. Which goes into my first tip:

1 - There is no one size fits all. What works for gander won't necessarily work for goose, and any weight loss advice - including this post - should not be taken too seriously. For more concrete advice, it's better to work with a medical professional.

2 - As someone with a major sweet tooth, Fruit is my bestie. I LOVE making compotes, and I LOVE making smoothies. I do my best to watch my overall added sugar intake and keep it to ~25g or less at least on weekdays, and be mindful on weekends even with allowing myself more indulgent treats. But I don't limit fruit, especially when it helps so much on a heavy craving day.

3 - Hunger levels will vary. Some days will just naturally lead to more hunger than others, especially if you're also someone with a uterus. So on days where my stomach is a black hole, and I'm not satiated even after balanced meals, volume eating is my tactic to work with it. I might still eat a bit over my calorie budget, but by using volume eating I'm at least more likely to be getting a good amount of nutrients out of it. I'll volume eat until I'm no longer overly-hungry. (For those that don't know, volume eating means eating a lot of very low calorie foods. Think heaping amounts of veggies, popcorn, things of that sort.)

4 - A journey isn't something that happens overnight. While losing a lot of weight very quickly may be motivating and work for some, I need a slow easy process because I already have a lot going on in life. So I count calories, I'm not in more than a 100-200 daily calorie deficit, and I'm focusing more on just trying to keep healthy habits over obsessing on a specific number. (IE focusing on getting more nutrient dense foods, balanced meals, and not eating too much junk food.) I also use a Fitbit, and I journal down everything I eat via the number of calories within the app. For me, this is a KISS method.

5 - Some activity is better than no activity. It's better to do activity you enjoy. Weight Loss will happen mostly through diet, but the mental health benefits of exercise cannot be understated. So I play paintball, I do sword fighting, and I walk/jog. Sometimes I swim at my local pool. I don't go to the gym anymore, but I'm trying to get into the habit of bodyweight strength training at home, a little at a time. It is 1000% true that you can't outrun a bad diet, but it's way easier to stay on track when you're giving yourself time to move and get away from the screen. I consider it an adult version of playtime or recess.

This post was a little lengthy but for a TLDR; my weight loss tips are Find what works for you (not just what's being touted as good), Fruit is awesome for a sweet tooth, Volume eat for extra hungry days, Slow progress is easier to maintain, and Exercise in a way you enjoy.

Bonus: no one's perfect, consistency is what matters :)

Happy 2023 everyone!

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Is it sustainable to eat a really low calorie diet and train for a 5k?

Hi, I’m 5’6 and weigh 168lbs, and am 38lbs overweight. I used to love food, love eating & I would always graze even if I wasn’t hungry (which I know was bad). Due to some events last week, I no longer have an appetite, and I no longer derive any pleasure or happiness from eating. If I eat too much, I feel like I’m going to throw up. This past week I have unintentionally fasted for 40 straight hours, and consumed less than 700 calories each day. I also started running again.

I feel fine consuming less than 700 calories a day, but I also want to start training for a 5k that I signed up for which will be taking place in late March. I did some cardio and body weight exercises this week, and the DOMs aren’t bad but they’re there.

Next week I’ll be starting cardio 5x a week as well as a simple body weight circuit, and I wonder how much the low calorie intake will affect my progress both in terms of weight loss, cardiovascular endurance and muscle recovery.

I bought some supplements (protein, electrolytes, BCAAs & multi vitamin) and have been using Cronometer to monitor my daily intake of vitamins and minerals. In theory, as long as I get enough nutrients, is this 700 calories/day thing sustainable for a month or so? I’ve been shooting to eat at least 1000 but I’ve just been so repulsed by food lately..

I have an appointment with a nutritionist this month but I just wanna hear if anyone has been in my situation before. I guess my main goal this month is to lose weight first and foremost, and increase CV endurance and minimize muscle loss second (though I know at the deficit I’ve been at I’m bound to lose some). Will running and the body weight exercises help with that or just quicken my muscle loss? If I eat, should I focus on getting more protein than anything else? Would that help with muscle recovery? Should I just focus on losing weight with a calorie deficit through diet vs diet and exercise and start training for the 5k next month instead?

Any advice would be appreciated, thank you.

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Weight loss as A teen

How do I lose weight as a 14-year-old who my doctor said stopped growing? I’m 5’9 and I play tennis and do track. I mostly drink water. I feel like I’m gaining instead of losing. Also I do eat a lot of pasta and rice and when I eat snack i usually eat dipping dots, candy, or those chocolate belvita, and flavored pita chips. (not all of those together). Also I like eating oatmeal plain with sugar if that’s okay. Also I’m thinking of counting calories.

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How do you lose weight without slipping into unhealthy dieting habits?

The first time I've tried to lose weight was the most successful one. I sticked to my healthy calorie deficit, was consistent, and got the best results.

Then life happened and I gained some of weight back because of depression, and since then it's been a struggle to lose any. I set a goal and start sticking to my diet, and then I inevitably start feeling like it's too slow, so I restrict my calorie intake even more to speed up the results. It works for a month or two, and then I inevitably crash and gain all of the weight back.

I know what I need to do, and I know why my previous attempts failed. But I just can't help feeling like weight loss is too slow and I'm running out of time. I can't stand to stay in my fat body any second longer.

Does anyone else feel this way? Do you have any advice to overcome it?

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