Just hit healthy BMI for the first time in 10 years

It's been a while. Today I woke up, got on the scale, and saw a number I was really excited about!

Today was also the first time since middle school of being able to wear any S sized shirt.

Inputting the numbers into the BMI formula and.. 24.8. Not ideal, but I'm getting there. Huge victory for me. Just 4 months ago that number was at 30.5.

I lost 14 kg (84 -> 70) since October by doing intermittent fasting (OMAD usually, sometimes 2 meals) to control my hunger and kept my calories around/below 1200. Dropped all sugary drinks, and all snacks. Been learning certain tricks that weren't so obvious to me at first e.g. putting the ingredients I cook on the scale rather than the prepared plate so that my tracking is more accurate. I've also cut down on some calorie heavy foods in my diet like white bread (Pita bread is too tempting...) and hummus, replaced them with alternatives that I can enjoy just as much if not more such as tortillas and any other pastry. Started cooking my own food after getting over my kitchen fears due to an accident 14 years ago that got me burns all over my body.

I have 10 more kilograms to go until I hit my initial goal, although seeing how great and quick my progress was - I've been contemplating whether I should shift the goal to 5 kg under that. But perhaps I will have to measure my body fat percentage after hitting my initial weight goal before making such a decision or choosing to maintain.

I'm aware I've been rushing it way too quickly but I think I'm managing. Fortunately I WFH so I don't need to be so energetic.

Still not 100% happy with my body which makes sense because I look at myself in the mirror daily. But even earlier into the weight loss journey I've had family ask me "have you gotten thinner?" :) so that's awesome.

That's all. Just wanted to share my progress so far and maybe even post progress pics once I hit my go

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NSV: Saved money on a new Apple Watch

It's been almost a year since I've been in maintenance and I'm still finding ways that my body/life have been positively impacted by my weight loss. My Apple Watch broke and I had to buy a new one.

My old watch was the larger screen size with a M/L band. I guess I never paid attention but when I went shopping for a new one, I realized how big and bulky the bigger size looks on my smaller wrist now. I saved money by buying the smaller configuration, which was a perfect fit, and also got a S/M band size instead.

I hope I never stop finding these little 'reminders', they keep me going when stuff gets hard :')

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Need a little advice???

Weight loss/work out (fitness) plan for a beginner?!

Age: 24 Sex: Female Height: 5’3” CW: 191.0 pounds GW: 140 pounds

Hi there, I am looking to start a healthier lifestyle. I need help with calorie deficit and a work out plan.

It has been a year today that I have quit smoking cigarettes, I do not drink alcohol unless I am at a social event (I would only have 1-2 drinks). I do not do any drugs. I have quit vaping entirely 3 weeks ago.

Now I need to lose some weight and get in shape for my health. I have been trying a calorie deficit for 5 days now, I am just unsure if I am getting the correct amount of calories a day or if I am eating too much. I have gotten different answers on the calorie deficit calculators. Currently I am eating 1816 calories a day.

• [ ] Monday-Friday I average around 10,000-25,000 steps.
• [ ] Saturday and Sunday I average 6,000 steps if not more.
• [ ] I do beginner 10-20 minute yoga 3 times a week
• [ ] I also take my dog for a walk 30 mins - 1 hour every single day.
• [ ] I drink 2 litres of water a day.

I also don’t have a solid work out plan. I just try to keep active throughout the day and I use yoga to stretch my body. I would much prefer at home work outs then to go to the gym.. as I work 10 hour shifts 5 days a week and I do have a dog that I don’t want to leave at home for any longer. I do have a small treadmill (no incline unfortunately) and I have 5 pound dumbbells and 10 pound dumbbells.

Thank you!!!! Really looking forward to any advice I may receive!

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Should I diet break as planned or keep on going?

I started to diet with /r/MacroFactor on Jan 1. My original plan was to cycle my dieting by eating at a deficit for 5w and then eating at maintenance for 2w. My reasoning is that I have way to far to go to just try to lose it all in one go without burning out. Diet breaks would have the following advantages:

1. Psychological break from eating at a deficit.
2. Gives me a third option between a deficit and a surplus.
3. Gives me practice in keeping off the weight.

I've lost almos 6lbs over almost 5w so far. I'm coming up on the 5w mark this weekend. Now I'm doubting the wisdom of the plan and want to keep my momentum and just keep going. But I also don't want to wait until I'm burnt out before diet breaking but would rather prevent burnout before it happens. I don't want to lose momentum but also want to make sure my weight loss is sustainable long-term. What do you all think?

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Correct calorie intake

Hello,

I am M25, H180 cm, SW163.5 kg (360 lb), CW 148 kg (326 lb), GW 120 kg?.

I started my weight loss on 1st of September 22. I count my calories, workout whenever I can (hospital work - not much free time), but I have set my goal to achieve 10k steps every day.

I am struggling a little bit with setting up correct daily calorie intake. Until few days ago I used 1900 kcal/day. Yesterday I have read some articles and used daily calorie intake calculator for calorie deficit and at showed me something around 3850 kcal/day. Tried it today but it doesn't feel right. I think that its too much.

I am just curious about your opinion.

Should I stay at what I used? (1900) Should I raise it a bit? Should I lower intake to 1500?

Apologies for my English, not native.

Have a nice day and thank You for every response :)

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Focus on being in a weekly calorie deficit, and forgive yourself for the occasional daily surplus

I see so many post on this subreddit from people obsessing on their daily calorie intake goals. I fell into this same trap for most of my weigh loss journey, and realized very recently that for the general population, this might not be providing a realistic lifestyle/mindset.

Let me start by saying that it is extremely important, for those that do track calories, to be aware and set goals for daily calorie intake. I have a personal goal of being in a deficit of 500 kcals (this includes calories "allowed from exercise), but I am learning that instead of focusing on the daily number and looking at the entire week, I am saving myself some anguish and mental capacity.

If my goal is to lose a pound a week, that roughly equals 3500 kcals in a deficit for that week to obtain (huge generalization). 3500 divided by 7 is 500. 500 calories a day then, in a deficit, for 7 days. That seems like a massive amount to restrict on a daily basis for a lot of people (myself included). I would then obsess over what I ate, often being miserable and not allowing myself the occasional joy of moderate calorie intake. I would not allow myself to eat ice-cream when my wife and daughters went out for a family date. I would not eat out with them on our Friday Family outing unless I found something at home that fit into my -500 calorie deficit. I would not allow myself to experience and enjoy life.

So when the time came that I allowed myself to indulge on the small things, I instantly would regret it because now I wasn't 500 calories in a deficit, I was only 300, and so on. I would then push myself harder to burn those calories to get myself back on track, often over exerting myself or taking valuable time away from my family so I could crank out another workout.

Yes, it becomes an unhealthy obsession for some of us. I didn't want to live like this and continue my weight loss being miserable. So I made a simple change. I allowed myself to loosen my DAILY calorie restriction, and instead focus on the weekly goal instead. If my goal is 3500 calories, then so be it, but some days I'm going to allow myself to eat a burger. What I noticed is that on the days I go to the gym (4 days a week for me), I naturally started doing workouts that burned more calories as I progressed in my fitness journey. At the end of the week. I was still averaging my calorie deficit goal (+/- 200 calories), but I was allowing myself some wiggle room to enjoy the daily experiences.

This might seem like an experience that's only tailored to a few individuals, and maybe it is. But I sincerely hope that for those of us who are creating an unhealthy habit when it comes to restricting calories, that you find what works for you in terms of your mental health. This small, net 0 change has helped immensely. I don't feel as weak at the gym when I allow myself to listen to my body and eat above me calorie deficit, and this allows me to push harder, lift heavier, and burn more calories in return. And most of all, it's allowed me to realize that losing weight doesn't have to be so restrictive if I am able to find alternative solutions that keep the progress moving.

Now, let me be clear. Having a daily calorie goal (whether surplus or deficit) is still EXTREMELY important for most people. It keeps us accountable, and provides a path that if we generally stick with, we'll land where we want to be. My post is not to take away from that fact. My post is to remind people that it's a goal, not a line in the sand. Forgive yourself and make sure that you allow yourself the occasional treat. Focus on the big picture, for me that was the weekly goal, compared to the minute-to-minute decisions.

I still have my own personal goals (lose another 15 lbs, be at 15% body fat, be able to rep 4 plates at deadlift), but I remind myself that they are the end result, not the journey. I'm happy with the progress I've made, and I hope that this recent change I have made will continue to yield results. I hope that everyone can be a little kinder to themselves, and make sure to keep perspective.

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Something clicked … weight loss has never been so easy

To give some context before I get into this, I was recently diagnosed with PCOS and Hashimoto’s Disease. TLDR; insulin resistance and unbalanced thyroid hormones and androgens. That, combined with Binge Eating Disorder, got me to a high of 340 lbs at the start of this year. All of this weight gain was through late high school and early college (I’m 21, so think the past 5 years max). Before this, I was a “healthy” weight but struggled with anorexia, resulting from physical and sexual abuse from when I was a kid dealing with food (I’m in therapy).

I’m not saying it’s all my hormonal imbalances and trauma, but after I got medicated recently and was in therapy and was just maintaining, I decided to drastically change. I’ve been so scared of anorexia after I was hospitalized as a young teen that I’ve been afraid of diets and CICO and intermittent fasting and all of it. I decided that, even if I swung back in that direction, it would be healthier than the path I’m on. Right now, I have no health complications from my weight, but fear it in the future.

I was already doing okay in some areas (no sugary drinks, no red meat [related to my hormonal disorders]) but I struggled with the time in which I ate. I’d eat nothing until 10 PM at night, then binge until midnight. I knew I had BED, but it didn’t seem real or felt like something I could control.

I started researching. Boy, was I wrong. It was controlling my entire life, but my new knowledge was a weapon to fight it with. I started eating 2-3 meals a day (look, smaller and more frequent meals is my goal, but it’s only been about 3 weeks). I felt this TERRIBLE gripping pain at night even when I ate enough during the day. Previously, this would cause me to binge, worrying I was neglecting my bodily cues. This time, I didn’t - I wondered if it was, in fact, psychological pain from the BED manifesting physically. I fought through it and went to bed, and was pain-free by morning. Now I don’t eat past 8PM, and am trying to move it earlier.

I’m learning the real battle is that I can’t trust my bodily cues. All the fitness people I follow say to trust your body, but I think I’m in a unique place where I can’t. Every day that passes though, I’m in less pain. I originally stopped eating late because I thought it was making my existing hormone issues worse, but it’s like I uncovered a hydra of bad habits to fight.

And huzzah! I’m down to 321, as of today. Almost 20 lbs down in three weeks is crazy, but I’m eating at least 1200 calories a day (I use MyFitnessPal to track). I eat very balanced meals, as eating 1200 of something junk food related makes me want to binge more. In line with the diet protocols for my hormonal disorders, I reduce as much sugar as possible, low carbs, low processed foods, no red meat, but high salt for my POTS (doesn’t impact weight, just salt needs). I’ve been eating a lot of eggs and avocados, lol.

I don’t find myself too hungry in general anymore, except at night when the familiar pains return. It’s getting better though, and I’m proud to say I haven’t broken and binged even once. But even if I do, I feel more prepared to get back on the horse! I will say, while I’m 321, I find my body type closer in pictures of people who are 230-250, but I’m also very tall and broad (?).

If you struggle with BED, you’re not alone. Recognize your patterns and don’t let your brain lie to your body. I’ll be checking in here as I continue. I haven’t taken a before picture, unsure if I want to. Any thoughts, feedback, comments etc appreciated!

EDIT to mention: I also did this partially out of anger. My new GP said that, with my conditions, I need to do “vegetarian keto” combined with IF to lose weight. I want to prove her wrong. 💪

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