I tried to create a meal-plan for weight loss for this summer. I'll be doing my own grocery shopping and my budget is going to be an average of around $42 per month. This is what I came up with, but my Caloric intake is too low. More info in post.

Edit: I meant PER WEEK! Sorry!

This is the meal plan I came up with. I figured it'd be easiest to keep breakfast and lunch the same with dinner changing sometimes.

• Breakfast:
  • Egg white omelet
    • 6 tbsp egg white (50 cal, 10g protein)
    • 1 cup spinach (35 cal, 3g fiber, 3g protein)
  • Atkins drink (160 cal, 5g fiber, 15g protein)
• Lunch:
  • 1 slice toast with 2 tbsp guac and everything bagel seasoning
    • Bread: 40 cals, 7g fiber, 4g protein
    • Guac spread: 45 cal, 2g fiber, 1g protein
  • Yogurt Parfait (223 cal)
    • Greek yogurt (90 cal, 15g protein)
    • ½ cup dragon fruit (43 cal, 5g fiber)
    • ⅛ cup walnuts (90 cal, 1g fiber, 2g protein)
• Dinner A (Sun, Tues, Thurs, Sat):
  • 3 oz grilled chicken (110 cal, 19g protein)
  • ⅔ cup root veggies (50 cal, 3g fiber, 1g protein)
  • 2oz chickpea pasta with 1 tbsp nutritional yeast and 1 cup spinach
    • Pasta: 190 cal, 8g fiber, 14g protein
    • Nutritional yeast: 40 cal, 2g fiber, 5g protein
    • Spinach: 35 cal, 3g fiber, 3g protein
• Dinner B (Mon):
  • Bistro Chicken Queso Fresco Salad Bowl (330 cal, 4g fiber, 12g protein) OR
• Dinner C (Weds):
  • Apple & Walnut Salad (270 cal, 2g fiber, 8g protein) OR
• Dinner D (Fri):
  • Santa Fe Style Salad with Chicken (230 cal, 3g fiber, 11g protein)

Total:

With Dinner A: 973 cal

92g protein

37g fiber

With Dinner B: 883 cal

62g protein

25g fiber

With Dinner C: 823 cal

58g protein

25g fiber

With Dinner D: 783 cal

61g protein

26g fiber

​

The total for all of these things, calorie-wise, is too low for what I will be doing this summer (field research). I already added the chickpea pasta, the parfait, and the nutritional shake because it was initially lower than this. Should I add another nutritional shake? Another snack? Maybe 2 slices of avocado toast or add more egg with my lunch? Or should I switch to regular egg? Does this even look nutritionally sound???

As it stands now, the first week of my grocery shopping will cost around $68. That is, obviously, above budget. However, a lot of the things on my list are things that I will only buy bi-weekly.

Small trigger warning for mentioning disordered eating below:

If you need my stats, I'm 4'11 and the heaviest I've ever been at around 170lbs. I gained the weight very rapidly because of binge eating. I've struggled with EDs a lot in my (relatively short) 20 year life, so I'm trying to lose the weight now in a healthy manor. I don't want to focus on calories too much, but I also can't do "intuitive eating" or anything like that. Please help???

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My journey of losing 185lbs naturally, and getting 17lbs of skin removal surgery in my abdomen

F25, 5'9, SW:398lb, CW:210, GW: 180s

I started my weight loss journey at age 23, october of 2020, during the pandemic. I had hit rock bottom mentally and health wise. I had just entered a public health masters program (funny as I was literally the opposite of what I was studying). Through some life events leading up to that moment, I had developed a case of extreme anxiety and panic attacks where I couldn't take deep breaths and was ALWAYS out of breath even when sitting. I was utterly miserable physically. I couldn't walk for long times, my insulin levels were through the roof, prediabetic, no periods, pcos issues, hair loss, etc.

Mentally, I was always a skinny girl caught in the body of an obese cage. I wanted to be able to represent my field in looking fit and healthy. I wanted to be a confident girl. I wanted to wear cute clothing and be in a relationship. I felt trapped. I felt like my weight was literally preventing me from having a life.

I gave myself a 3 month time frame. Put 100% effort and lose 20lbs. If I were to achieve that goal, Id continue. If I fail, I'll accept the fate of being the fat girl and Ill fully commit to the role and enjoy my life with food and fat body acceptance until I die.

I started with cico, stopped eating all junk food and went cold turkey. I was committed to eating a clean diet of protein, veggies, fruits, whole carbs, whole grain foods, etc. I stuck to the basics. The idea was that if nature hadnt created it, I wont eat it (or if the ingredients werent real). I calculated my tdee and reduced it every few months according to the weight I lost.

My exercise was 5 times a week for 45minutes. I could either workout, or go on a walk. Eventually this turned into an hour of cardio+weight training and morning 1 mile walks 3-4x weekly.

Slowly and surly, the weight started coming off. It took me 2 years and 4 months to lose 185lbs. I decided to get skin removal surgery. My surgery was split into 2 sessions. First surgery was set for feb 10, 2023. It consisted of a 360 body lift + breast lift. My second surgery is planned to be scheduled for May-June of 2023. It consists of arms and upper back (maybe inner thighs). My insurance did not cover anything. I paid for it all out of pocket and it was a big chunk. But I knew this was needed for my mental health and due to medical issues. I was having pain from the pulling of the skin on my body. I was always uncomfortable. It wasnt easy to maintain.

I am one month post-op. The surgeon removed 17lbs of skin from my abdomen. This took my weight down to 196lbs. During the past month I have gained 25lbs of water weight and then lost 11lbs. Currently I am sitting at 210lbs but I still have alot of swelling to go down and theres probably a few pounds of fat gain. Recovery has been interesting. It takes patience. It takes mental strength. I had 2 drains that lasted 4 weeks in me (the average time is 1-2 weeks). The sites are still healing. I am sore and I still cant get comfortable when I sleep. But every day is a bit of improvement. Everyone heals according to their own body. I am currently eating as my body tells me to. My body is asking for food every 1-2 hours and I listen to it because it is recovering and needs energy to heal me. I have been eating around 1800-2500 calories on average during the recovery time.

Today I was able to do my first workout session. Weight lifting and cardio for an hour. It felt amazing to be back in the gym. Cant wait to see how my body looks through body recomp and the rest of my recovery process. Its called a journey for a reason!

If I could do it, so can you!

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NSV: Almost half way to my goal weight and I have cheek bones for the first time in 10 years.

Hi LoseIt!

Long time follower, first time poster. Measurements below for anyone following along at home. I’ve included non-metric measurements for all my non Aussie friends.

SW: 93kg (205lb) CW: 83kg (182lb) GW: 68kg (150lb) H: 170cm (5ft6) Age: 35

Face Gains Progress Pics! face gains!

In January I went to see my GP to talk about having another baby and she did some blood work and the numbers were…. Not great. Blood pressure, blood sugar, cholesterol all higher then they ideally should be. She was not that helpful on the weight loss front sadly so I’ve done all of this on my own so far.

I also needed to have a vaccine booster and she told me I couldn’t get pregnant for at least 8 weeks after that. So I decided to use that 8 weeks to make a change, and set myself a challenge to really stick to my plan for the whole 8 weeks.

I’ve lost 10kgs since Jan 15 doing low cal (1400 per day) and low-ish carbs (trying to sit around 100g carbs per day) and I feel great. I’ve stopped drinking soft drink and replaced it with fizzy water, and gone cold turkey on chocolate which was definitely my biggest hurdle. The only exercise I’m able to fit in at this stage is running around after my 1 year old day.

I was going to finish this challenge at the end of the 8 weeks, but I’m so happy and feeling so good that I’m going to keep going for another 8 weeks and see how close I can get to my total weight loss goal of 25kgs (55lb).

No one besides my husband has really noticed my weight loss yet, but I took some progress pics yesterday to compare and I think I can see a little bit of difference in my face and my clothes are absolutely looser.

Anyway, I just wanted to celebrate my little victory here amongst people who will understand how hard fought the little victories really are!

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Discouraged

I’ve been using the CICO approach to my weight loss journey, and I’m feeling a little discouraged by the lack of progress I’m seeing. I started in January after months of not feeling adequate in my body, and hating seeing what I saw in the mirror. I’ve been extremely diligent in portioning out my food properly ensuring I’m eating smaller but still healthy portions, prioritizing lots of veggies, some fruit, lean meat, whole grains. I exercise daily. I have an Apple Watch so I aim to close all three of my rings everyday incorporating rest days with just walks. All in all, I’ve only lost about a pound in two-ish months since getting serious about it. I’m trying to focus on the long game here with weight loss and making sure this is sustainable, but seeing such little progress in two months is really discouraging.

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advice for picky eaters?

i’m a 20 year old female and have been meal prepping for about a month and have seen great progress in terms of weight loss and inches lost as well. however, i’m starting to get bored. this is why i can never stick to a diet because i simply don’t eat a great enough variety of food so i get bored and retract. i have been like this for as long as me and my family can remember, even in my toddler ages.

i already know the advice i’m going to get because i’ve been getting it my whole life: just try new things, force yourself, be opened minded, etc. but i have! not to sound dramatic, but it has to be a mental thing that is just engraved in my system since i’ve been like this since childhood. my mom has always tried to feed me a variety of different foods and i cannot stomach them. i have tried everything under the sun to fix this and i’ve accepted that it’s not happening. i can assure you that it’s just as inconvenient and annoying for myself as it is for everyone else.

with all that being said, picky eaters, any foods you think i should try or may would like so i can try to switch things up? i have been eating eggs, tuna, chicken, salmon, rice, rice cakes, peanut butter, protein bars, popcorn, egg whites, cheese sticks just off the top of my head. VERY VERY basic diet because that is truly all i can handle. this results in me eating the exact same thing for months on end when i’m dieting. i wish i was different but i’m not.

i’m all ears for any advice, food recs, or just motivation to keep doing what i’m doing and stick to it!

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Negative comments from family

So I've been on a very long weight loss journey, I started at almost 600 pounds and I'm nearing 300 now (woo!).

My family has always found ways of making demoralizing comments, I think, out of fear that I'll start binge eating again or revert to my old habits.

I've thankfully managed to get to a point where I'm able to enjoy foods I like while maintaining my deficit, but when I partake in anything "unhealthy" around family they almost always without fail will make comments or ask, "OH are you not on your diet anymore? Are you allowed to eat sugary things? Should you be drinking diet soda? I heard it's worse than regular." And so on...

I ask myself, why is it okay for people to feel it's okay to make comments like this when they clearly see I'm still losing weight? I'm honestly tired of explaining myself and saying I'm not "dieting", my lifestyle is fine I'm still losing weight, etc.

Has anyone else dealt with this? If so, how did you handle it?

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What's your best simple trick?

From "always take the stairs" to simple grocery swaps, what's a small change thats made a big impact for you?

I'm looking for things that anyone can incorporate into their life fairly easily to promote both weight loss and overall health.

I'll start: Don't underestimate the importance of sleep. Going to bed at a decent time will not only leave you rested and energized for the next day, but a lot of us make worse diet choices late at night.

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