Doing downhill and I need some advice and help before it gets too late.

So I (26m) am a recovering alcoholic that replaced booze with food. Getting sober was not a difficult choice for me this time around. Alcohol beat me to there I literally couldn't say no to what AA had to offer, but when I quit drinking I started eating. People say oh yeah I eat more sweet when I quit but the feeling will go away. Well after about a year and a half the feeling has done anything but go away. I eat around 3-4 thousand calories per day of mostly garbage. I am worried it's beginning to effect my health. Instead of changing my diet I just up my workouts, and eat more garbage. Today I was at lunch with some friends out of no where I got the feeling I was about to pass out. This happened the other day too after my workout in the pool. I'm scared its my food in eating and something is happening in my body.

I told my AA friends about maybe checking out OA and they said "spoiler alert, it's the same 12 steps".

I called my works counseling hotline to get referred to a therapist for it but I'm afraid to go in because therapy never worked for my alcoholism so why would it work for this

I thought about going to a doctor and spilling the beans but I am in the military and I am afraid I'll have some medical issue now that will get me kicked out.

So I'm pretty much all out of ideas.

I've counted calories in the past and I went from 250 to 190, but that was because I had to do it for my job. Now I can't find and real goal for weight loss and "my health, or married" isn't a good enough reason. I workout 5-6 days a week sometimes twice a day, and even that is slowly not being able to keep up with my weight gain.

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Advice on continuing to lose weight in a healthy manner.

I have lost about 50lbs since I started taking my ADHD medication; and while I welcome the weight loss, it has not been in the healthiest way. I only eat once a day and drink a lot of water whenever I take my medication, I am a fairly active person but losing weight has been difficult for me due to my PCOS, one of my symptoms is that I never feel full, but now the stimulants suppress my hunger.

I'd like to hear advice from other people who may be on the same boat I am, I try to have a nice breakfast before taking my meds and attempt to at least snack throughout the day but I just don't get hungry until late at night when I'm ready for bed.

I am a full-time student, waitress (so i walk a lot), and have also been going to the gym a couple of times a week. Just need advice on maintaining my eating habits so I am not just starving myself.

Thanks in advance!

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Hit my first goal!

When I started on 19th Jan 2022 I didn’t have a goal date in mind, but as we got closer to the 1 year mark I started thinking I’d try to aim for hitting my first goal (to change BMI class) within the year. I did it with one day to spare!! For a total of 24.1kg or 53lbs lost in the past year.

I don’t pretend to have all the answers but a couple of things which I think would help a lot of people are:

1) learning to be flexible (and I don’t mean yoga). I have a chronic illness with pain and fatigue flare ups - I had to learn to be ok with skipping workouts. I also have a young family and a social life - I had to be ok with being unable to track some meals. Being able to do both of these without giving up the entire thing as a lost cause was really important for me

2) accepting that this takes time. I know this sounds contradictory considering this post is about hitting a time-based goal, but I only set that goal once I knew it was possible. When I started I was fine if this took 1 year or 4. As long as there’s progress, not just with weight loss but also mental health, mentality around weight loss, etc, then I’m on the right path

My next goal is to go down another BMI class, with about another 14kg or 30lbs to go, and then I’ll see if I want to set another goal after that. I expect this part to be slower, so I’m happy if this takes another couple of years…

I was going to end this by saying wish me luck, but I don’t need it! I’m confident that I’m going to achieve my goals. But how about some good wishes for the rest of my journey?

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"Eat X deficit size" "10k steps a day" influencer advice confusion

Every (reasonable) fitness influencer seems to peddle the same tips for weight loss, the biggest ones being a smaller deficit (500 cals max) and 10k steps a day, with an additional focus on strength training 3 days a week.

All great stuff, and things I would like to do regardless of weight loss! My question is this: is the 500 cal deficit taking into account the exercise? Are they setting their activity levels accordingly? Or are they taking the usual approach seen here, which is setting to sedentary and then logging your exercise separately/increasing cals accordingly?

I'm six foot and 315, so my sedentary 500 cal deficit is in the ballpark of 2400 cals. Should I just eat this amount and do the exercise as bonus burn? Log it and adjust day to day? Just looking for some clarity :(

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Someone told me I don’t need to lose weight and I can’t stop thinking about it.

Short back story: started counting and excising in 2019 went from 200 to 145. 2020 happened and it wasn’t great on me, was back around 180 and started yet again in 2022, now back at 144 pounds. I was 141 prior to the holidays but I’ve gained a few expected pounds. Where I live it’s a cold winter so even outside of holiday splurging my friends and I have been going out and eating and drinking more in general. I got a treadmill for Christmas (I asked for it!) and I’m getting in the groove of using it. I’ve been logging all my food, even these last couple months of going over super often and just kinda of… hoping for the best but enjoying life. I realize 3-4 pounds of gain over a couple months is really nothing but to me it’s felt like a lot. Plus, without working out I feel bloated and it feels like more than 3-4 pounds in terms of how clothes fit. I still feel ok about everything, but I’m ready to get back on track and finally focus on getting to my goal weight of 130-135ish (going to see how 135 looks/feels when I get there, I’m F 5’7 for reference).

Anyway, I was at work yesterday training a new person (this person is new to their position but not to the department, so we know each other pretty well). It was getting close to the end of the day and I mentioned “gosh I just want to get eats and drinks all the time lately! I should go home and use my treadmill and cook the healthy dinner I have but I really just want to go have Chinese food and drinks with my friend! It’s so hard to kick the last bit of the weight.” She looked STUNNED. She said “what? You don’t need to lose any weight?!” And I just kind of realized how different 3-4 pounds of gaining is to me, how it feels on my body, in my clothes vs how other people see it, which is that they don’t. I’m not saying I’m not going continue to journey because I definitely am but it was great realization after having been a really heavy person and getting this close to my goal that gaining a few pounds doesn’t mean I’m backsliding. It means I enjoyed the holidays, have maybe overindulged a little, and will be fine if I keep it up. Weight loss can be very consuming and if you’re someone whose lost a substantial amount of weight I think it’s too easy to gain a few pounds but feel like you’ve gained 30. So if you’re someone else whose bumped up a bit over the holidays, you’re fine. I would guess no one even noticed. What matters now is you don’t berate yourself or be too hard on yourself, just get back on track and keep going!

For the record- I used my treadmill and cooked my healthy dinner last night. Back on track!

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Know of any alternatives to those expensive fruit protein drinks?

I lost 25 pounds in 2021 and I gained 30 in 2022. Due to an anti epileptic drug I was put on, the weight literally will not stop and I’m desperate.

F 5’5” SW 160 (my fattest since pregnancy) GW <130

I did something I NEVER thought I’d do, I joined a weight loss center, “Metabolic Research Center”, MRC yesterday.

I realized I cannot sustain their program financially if I need to spend $8-$10 a day on supplemental drugs and protein drinks. Vitamins and I can find, what I need to locate is either an inexpensive way to make the fruity protein drinks, or a similar yet cheaper alternative.

What have y’all done to replicate the protein drinks? I need to make sure I have a long term sustainable plan.

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I lost 6lbs since I started healthy eating in January.

I have been overweight since Covid, as I was never the active type and it kind of forced me inside all the time. I made a New Years goal to loose 20lbs and get into a habit of exercising regularly/healthy eating. I am getting better at self control when it comes to my diet. I eat healthy meals- protein, low carbs, lots of veggies and fruit. I don’t feel like I am depriving myself of good food either, as I don’t shy away from seasoning when I cook.

It has only been 1 week since I started consist regular exercise, however, I can notice my body get stronger. It is strange that activities that I found difficult in daily life, such as grocery and even cleaning around the house have become easier to do. It’s like exercising helps you live a life that is less straining on you, which kind of shocks me. 6lbs in and 14 more to go. However, I am going to see where this diet/habit takes me in terms of weight loss! Height: 5’7 female Post Covid: 173 Lost weight last summer to 163 Lost 6 lbs since late dev/Jan New weight: 157 😀 Goal: 140 lbs

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