Ready for a change

Looking for advice I am 3 weeks into a weight loss attempt. Crushed it for 6 months and lost about 50 lbs then life hit and I put 30 back on so I'm sitting at 220 and 40% BMI I have very low lean muscle mass at 130lbs. I am steady losing 2lbs a week currently and want to go harder for a few months to see how much weight I can lose (threw adding more cardio) as I feel I am not going to lose muscle mass as its so low and I lift consistently while taking in plenty of protein. Currently eating 2k calories 160g protein walking 15k steps 5 days a week 10k on weekends lifting 4-5 days a week.

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How do you deal with the regret of not losing weight earlier/fear that it's too late?

I didn't grow up fat. I was skinny or a normal weight until I was 17 or so. It was the late 00s, I got my own computer, smartphones were coming out, I stopped exercising and became sedentary. I was a nerdy kid and sucked at gym class and that took all the joy out of activity for me. Got to university and started comfort eating whatever and however much I wanted. Got on antidepressants and gained a good 40 lbs.

I spent my 20s not really caring that I was overweight. The pandemic hit, I started working from home, and like most people, that wasn't good for my eating or activity. Now I've hit my 30s and I'm thinking about mortality and I've started obsessing about my health. I've always had health anxiety. It was under control for a long time.

Anyway I went to my GP, he ran bloodwork and all was fine except for borderline cholesterol and slightly high ALT (liver enzyme). I had some fat on the liver noted when I had an ultrasound for a different reason 9 years ago (I also have PCOS, hooray) but nobody made a big deal about it and just said it was typical for my weight. Now I've spent a month absolutely freaking out over this, and it's pushed me into gear to get healthy. And it's working, I've lost 23 lbs since February. I'm not doing anything drastic, just watching how much I eat, cut out desserts and junk food other than once or twice a week, moving more, and added more fruit and veg.

But I'm dealing with these feelings of dread over the fact that I let myself get fat, and that I didn't deal with it years ago. I'm scared I've done too much damage to myself that can't be undone. I've been a picky eater all my life up until now and scared of what a lifetime of not very health eating has done, and even if I lose all this weight, can that be reversed?

I guess I'm thankful I caught it before developing diabetes or high blood pressure. My health anxiety is through the roof and I have no idea why I didn't focus on this earlier, knowing I worry about my health. I come from a family where a lot of my relatives are overweight and nobody really watches what they eat, but they've all largely avoided major health issues - my grandmother was a big woman and lived to 90 (though she did develop T2D in her 60s). So I guess I thought it didn't matter, when clearly it does. And that makes me worry that eventually the bottom will drop out beneath them, especially my dad.

I'm happy with the progress I'm making, but I also feel like I'm mourning my old self. I don't even crave sweets anymore (and actually enjoy my dinner salads!), but I miss being someone who just didn't think about it and ate three cookies at lunch and ice cream after dinner. I'm actually enjoying being more active, but hate that I have to think about it. I wish so much that I could go back to myself at 18 and just say, get on it now so you don't have to worry when you're older. When I go out and see skinny teens and 20-somethings I feel so angry at myself, and I was never really bothered by my weight before. It's not a looks thing for me, it's a "not having to worry about my health" thing. I'm scared I will feel this anxiety forever, or that if I snap out of it and stop worrying, I'll go back to my bad habits and gain it all back. (Of course all the articles about how nobody can sustain weight loss don't help.)

How do you get past these feelings? Any advice?

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finding it difficult to eat 1200 cals a day

5'4 woman / cw 125 pounds / gw 115 pounds

hi y'all! I'm trying lose a relatively small amount of weight after gaining about 5 pounds over the course of the last year. I've always floated between 115 and 130 and never in my life have I successfully lost weight intentionally. Sometimes it just falls off if I'm particularly active, other times it just creeps up.

rn I am struggling with eating just 1200 cals a day. I'm just so hungry if I eat anything less than like 1400 and frankly I just don't know how or where else to cut calories. I only drink water and unsweetened green tea. Every morning I make a smoothie (which is v high calories at 520 calories) but it fills me up for the whole day as it has protein powder, yogurt, milk, spinach, walnuts, and a bunch of fruit. And then I have no snacks and dinner is almost always homemade and healthy.

Like yesterday I was so disheartened because all I had was my smoothie and dinner which was a little bit of rice and veggies and tofu and my total caloric intake was still a little over 1400. I just feel like if I ate any less I would have no energy at all. I'm generally a pretty active person and that's important to me.

I guess my other problem is I like to cook good meals. So like I check out that sub 1200isplenty and the way they cook is just not something I want to do. Like sorry but I'm gonna use olive oil ahahahaha. But also I recognize that type of choice is holding me back. I just don't want to have a miserable relationship with food.

Here's my question. Everyone says don't eat back your calories after exercise!! it'll sabotage your weight loss!! you overestimate what you burn!! so am I meant to be eating 1200 calories a day regardless of my activity level? If I do an hour of yoga and go for a run and burn roughly 200-300 calories, should I allow myself to eat 1400 calories that day? If I walk for an hour should I mark that in my calorie tracker? (I use MyFitnessPal).

If anyone has any other suggestions for me, please let me know! I'm thinking the key will be portion sizes at dinner, just trying to get used to eating a little less of whatever dinner I've made each night.

And then what do y'all think? is exercise the cheat code? should I allow myself to creep up to 1400 calories if I'm active that particular day?

thanks y'all!

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Starting Ozempic for Type 2 Diabetes - Anyone here taken it and been able to get off Insulin and Metformin?

I'm in the approval process for Ozempic and through research, found that it should get approved for coverage through my insurance due to being a diabetic for 12 years and rarely at goal (A1C under 7.0). Furthermore, I'm about 100 pounds overweight, so the added benefits of weight loss, my doc said could eliminate the need altogether of insulin AND metformin over time. I'm currently taking 80 units of long acting insulin once a day and 2,000 mg of Metformin per day (max dose). I have not yet added a regular insulin dose at mealtime, but that's next if Ozempic doesn't work for me.

I would really like to hear from anyone who has had success of losing enough weight and having Ozempic manage their insulin production to the point of getting off all diabetic meds (insulin and metformin). Anyone out there or is it all still so new?

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Confidence that comes with crop tops and other random thoughts...

• I was getting ready for my morning walk when I found my crop top (that is generally hidden in the dark lonely corners of my cupboard). I, with blobs of fat on my belly, hips, thighs and butt, generally wear loose fitting t-shirts that cover all of that. But today, I tried it on, because since loosing that 1kg, I wanna try all my clothes and see how they fit different. And it was different, the crop top. It used to be a snug fitting top, now its a bit relaxed and my fat-blobs are a bit curvy now. So I decided, fuck it, I'm wearing this today. Why not show off? I felt so confident walking outside. Finally, here's a day when I am comfortably and confidently walking outside in short clothes. Soon there'll be shorts (if they don't roll up my thighs lol) !
• Another thing on my mind is people's reactions to my medication. While I am doing everything that it takes to lose weight, a major factor in my weight loss is thyroid and IR medications. It would be next to impossible to lose with underactive thyroid. I haven't told anyone that I am on medication, except my trainer at the gym and my parents. I am worried that people will dismiss my effort and say I opted for a short cut by taking medicines.
• When do you start buying clothes in smaller sizes? I am worried that if I buy smaller sizes now, and I gain weight again, all my new clothes will go waste. I have been working out for 2 months now, with consistency like never before, but still worried that what if one day I go back to my old habits. I have lost only 1 kg but my clothes fit weird now, and it is really uncomfortable.
• On a good note, my friend about whom I posted a few days back, how she was not comfortable with my dedication to weight-loss. Good news is that she has started trying to work out and eat healthy too. I am doing my best to motivate her and let her know I am with her. Not too involved in each other's journey, but just being cheerleaders.
• I loveeee reading the SV and NSV posts here. It's so cool to imagine that may be one day, I'll achieve this too. Y'all are amazing!

Thank you for reading everything that I rambled on!

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Convince me to take a cheat day, please & thanks!

Hey there! To summarize; I started at 363lbs about 1 year and 2 months ago. I'm currently at 216lbs, and my goal is 176-187. At first, this was just accomplished through daily Intermittent Fasting + Keto + CI/CO, but I've been jogging for the past 8 or so months and have been ramping up the frequency of that over time. For the past 3 months, I've been building muscle at the gym, and maintaining my metabolism through a healthy, 6 days / week activity routine and daily posture stretching. I look great, I feel even better, and I'm averaging 1.3-1.8 pounds lost per week.

Thing is, I haven't had a cheat day in about... 9 or so months? And I've been craving pizza & a soda for so, so long. I know I have the mental discipline that a cheat day won't really throw me off balance and make me start having them often (or at all), as I'd previously had them and haven't relapsed into junk food or anything.

Problem is, I know it stagnates the weight loss for about a week when on Keto while the body resets. I wouldn't change my caloric intake, but the heavy surge of carbs would definitely make that scale pause for a little while to accommodate water weight.

Because of that reason, while I'd had cheat days before, I'd felt so dumb for having had them that I'd just ended up wishing I didn't. Once the food is gone, I end up feeling the same, so a momentary little 30 minutes of a certain taste over another certain taste in my mouth isn't worth the trade-off of seeing that sweet number go down.

I just wanna have a couple slices of pizza and a can of soda and let myself enjoy that, man. Shit.

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I lost 20 lbs last month. I want to lose 50 more. Is it possible/healthy to keep losing 20 lbs per month? (M31, 6'0, 250 lbs, I do intermittent fasting and workout 6 days per week)

I eat about 1500 calories per day. I eat pretty much what I want, but in small portions. I drink beer and eat more on Saturdays. I do 45 minutes cardio and weightlifting every day except Sunday. Besides the workout, I have a pretty sedentary lifestyle. I sit at work.

I think a lot of the weight that I lost last month is water weight, but I'm not sure.

I plan to slightly increase my cardio intensity every month to keep losing the weight. So would it be possible for me to reach my goal weight in 10 weeks from now? Or will my weight loss most likely slow down? And would it be healthy?

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