Down 20lbs today and celebrating myself

I started getting serious about weight loss in january. I had a hard plateau in feb and part of march. I felt like i was either eating healthy and had portion control, or exercising but not both at the same time.

I feel incredible and through my whole young adult life i have never kept with it this long. I feel like im eating normal foods i enjoy, and ive incorporated walking daily (for about an hour) into my daily routine. My mental health is great, i am sleeping better, i just feel good.

Wanted to share this here as i keep it private from friends and family.

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Just going to say it: It’s really hard to be surrounded by folks on weight loss medications.

Hi all,

This community helped me immensely a few years ago when I lost 75 lbs to get close to a healthy weight. I maintain a BMI around 26.5. It works for me.

I am recovered from teen eating disorders and part of my weight loss strategy has been absolute rejection of fads and crash diets. Giving myself enough resisting eating too little helps me stay even keeled. I struggle with appetite and fluctuation, but I’m proud I’ve kept weight off. I know it’s always possible for me to put it back on.

I have friends and family on ozempic and wegovy currently for weight loss. I know it is a lifelong necessary medication for diabetics, and I know there was a time when I would have qualified and happily accepted it. But my loved ones are dropping weight so quickly, with no misery or even cravings. It flies in the face of my philosophy that losing weight quickly reduces your healthy muscle and metabolism. People talk about hair loss like it’s an independent side effect and not starvation. It’s hard to see people happily and comfortably starving themselves.

I know everyone is on the path they are meant for and mine is different from theirs. But when I have a second slice of pizza and my sister in law is saying how she “couldn’t possibly!” it’s difficult not to say something back - like maybe that there’s nothing wrong with being able to eat a normal amount of calories, and she should resist the real possibility of undereating. My best friend who doesn’t want to get dinner because it’s shot day and she doesn’t want to eat at all on shot day - if I skip meals, i’ll feel it later. Please don’t brag about this strange new chemical status. Thin people have always had to remember there is nothing moral about weight - and now I find myself wanting to tell my loved ones there’s nothing superior about gaining a chemical indifference to food. There is no way to say that without sounding bitter, so I’m venting here.

To those of you who are on it: I know being obese and overweight is a HARD journey. I lived it for years. Please be mindful of how you talk about your ozempic/wegovy weight loss to your friends and family - we are happy for you, but we may be silently struggling on our own path. Especially those of us who used to be a teen with and ED who would kill to just not be hungry, and who keep ourselves healthy by remembering it’s OK and normal to be hungry.

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Advice on how to find and eat at maintenance?

Hi, I (22f) have always had a bit of weird relationship with food. I was always somewhere in the top of the healthy weight range for my height but never the healthy weight range for my body or my brain. Then I lost a stone and a half and was in the lower end of my healthy weight range, this weight loss was not done fully intentionally or intelligently. I continued my calorie deficit too long because I hadn't really thought about how i needed to up my calories Significantly if this was going to be sustainable. This led to me gaining quite a bit of the weight back, but i am now steadily losing some of that weight again.

I know what stuffing yourself feels like, I know what a severe calorie deficit feels like, I know what extreme hunger feels like, I know what a decent calorie deficit feels like.

I'm unsure what maintenance of a healthy, lean and active body feels like. I also am not sure how to find my personal maintenance - calorie calculators can only go so far. Any advice would be really appreciated, thank you. :)

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Help me trouble shoot my cut?

I'm -85 lbs from 355 to 270. Good for me. Another 30-40+ to go.

Age 34. 5 foot 10".

2200 calories per day. 200g protein, 75 fats, rest in carbs.

Walking 8-12k steps per day.

Lifting 3 days a week.

Fasting till noon.

~1 gallon of water daily.

I've been cutting for 5-6 weeks now. I briefly touched 269, but my weight is simply refusing to go down.

I am undoubtedly in a deficit but so far I've only gone from 275 (end of maintenance) to 269.

Weight loss has stalled here and cutting calories deeper doesn't really feel like the vibe.

​

Any wisdom the crowd can offer me?

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I've slowly realized how versatile weight loss is

At first I thought weight loss was about being strict: Less carbs, less fat, more protein, more veggies, more exercise, and sticking to your daily calorie goal religiously. But, obviously, that's a recipe for disaster.

This has taught me to shun things like potatoes, for example. Or olive oil. What I didn't know is that things like these are actually my best ally.

At first, I started counting the calories in food by measuring the food as calories per gram, instead of just estimating. Which made me realize that my mashed potato recipe is a lot less caloric than I thought:

1000g Potatoes ~800kcal 400g heavy cream ~800kcal garlic, paprika and salt ~ negligible

1600/1400 = 1.2 calories per gram. Which means that 400g of these mashed potatoes is only ~500kcal. 400g of mashed potatoes is INSANELY filling, although it doesn't last long as it's mostly carbs. But it means I can incorporate it into my diet without ever worrying about it.

Hell, even deep fried stuff isn't as caloric as I thought as long as you control the amount of oil that it absorbs. So instead of deep frying it, you cook it in an air fryer with measured oil, so that it doesn't come out paper dry, and you get to control how many calories it'll be. And to add onto that, store bought food also doesn't have to be high calorie. I've found ramen that comes for ~300kcal a pack and a 400g pizza that comes out at ~900kcal.

Another thing I've tackled is the daily calorie goal. I've come to realize, individual days don't matter as much as I thought. They're important, but not game-changing. Say I eat 2800kcal in a day, 400kcal over my maintenance TDEE, and I should be eating 1800kcal. Instead of eating only 1400kcal the next day, I could just eat 1700kcal for the next 4 days. Or keep eating 1800kcal but also walking in place for like 10 minutes for those next 4 days.

And lastly, exercise. I just mentioned walking in place for 10 minutes, but it doesn't even have to be in place. You could just choose to walk to a place you usually drive to. Or you could play a game that needs physical movement. Or you could put some music on and dance. It does not have to be a chore, nor does it have to be arduous, or get you all sweaty and sore. It's just as simple as moving more, however that may be.

Sorry if this was obvious to you and you were expecting something more, but this seriously took me years of trying to lose weight to figure out. Hopefully this helps someone realize that too.

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How would you avoid the yo-yo after an intense diet?

Stats: Female 18 165lbs 5’4-5’5

So here’s the situation: let’s say I have to do in intense diet, for I will admit a really dumb reason lol. There’s this stupid weight loss competition that I pooled my money into and now it’s coming to bite me in the ass. Say I eat and exercise unhealthily for a short amount of time. Two to three weeks per se. I’d eat around 1000-1200 calories a day, while doing hiit 90 minutes a day. Something along those lines.

I understand that this is unsustainable, which is exactly why I’m not doing to continue it for an extended period. It would actually be very very damaging if continued in the long run.

But my problem is that I don’t want to immediately gain back all the weight I lose after stopping this diet. What measures would need to be taken in order to avoid yo-yo? Slowly upping the caloric intake weekly? Monthly? Is it even possible?

I’d greatly appreciate the help. Thank u

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The catalyst this time was not fitting into the uniform for a "dream job"

Hello, I'll start positively by saying a week ago I restarted CICO. Got the PCOS, IIH and a back injury so it's not my first rodeo. Lose it somehow set me to maintain weight so I enjoyed 2x 3000 calorie days before I realised and set it to be more targeted on weight loss. After a week the scales reflect a 0.8kg loss which I'm proud of 🎉 I'm currently trying to love the process of adapting to healthier habits again and considering ozempic.

But yeah, a week ago I also attended a "group interview" that on arrival actually turned out to be a paid job trial. We were introduced to the managers by name and role and were told we pretty much had the job but they wanted to see if it would fit us (ironic). They then asked us to change into scrubs and "if you're shy just change in the bathroom". I didn't want to be shy, I wanted to be part of the team so when I got into the tiny change room and saw they had an assortment of sizes I felt hope. It was dashed pretty quickly when I realised all the XL sizes were still new in bags and only the biggest available... God I wanted this job so badly that in front of 3 others I squeezed myself into a new shirt and pants and stood there bewildered. I couldn't move in the pants and from the faces of the other women changing it didn't look good on me. When the others were dressed up, I explained. The manager held up the boys coming in and told me to just wear the pants I came in with. Alas I'd thought it was only an interview and would look smart to wear one piece denim worksuit but we now required no pockets for the work hence scrubs... She then said to just put the shirt over it. At this point I'm alone in the changing room, holding up people. The shirt was too tight over the suit and I couldn't breathe so I panicked and opted to leave the uniform shirt on and wear the suit half zipped/clipped. As I didn't have a belt on, it later fell down.

During the work section of the trial I was stupidly scattered. I later realised it was a trial by fire, in that we were given little direction/instruction and then observed. The tight shirt on my chest and the arm fat squeeze feeling sucked. My usually steady design hands shook horribly enough that I nearly cut myself, I messed up multiple times, didn't feel confident asking questions or for help and all the work related knowledge left my brain. Trying to walk, talk (with existing employees) and learn all at once while being watched sent me into a shut down/panic attack. My insecurity was intense but this job was a rarity, something I really wanted so I persevered through my brain screaming for an exit. I didn't disrupt the flow but the second phase of trial I really embarrassed myself. We were set to work solo and be interviewed by the second manager at the same time. Pretty sure he could see my undies while I was knelt and bent over working and again, brain had shut down to "just breathe" while my hands shook and streams of sweat poured off my face. I had nothing useful to offer the conversation, brought up my back injury and didn't take direction given. A humbling spiral. In the 1:1 final interview we were given a minute to talk while walking out and it was very indicative that I was unsuccessful. I cringed the whole 1.2 hour drive home. It reminded me of the Eric Andre/Wiz skit where he says "nightmare, nightmare, nightmare". I felt like a joke.

And as I was writing a follow up email to apologise for poor performance the next day I got the rejection text. The manager was nice and when I apologised for my obvious anxiety over it, apologised for not having my uniform size, said I seemed very peaceful, not anxious at all and thanked me for being sweet... I'm tired of being sweet. I want to be able. I want to not feel like an elephant in an antique store. The last time I worked a "dream job" they sat my desk under an A4 print out of big chungus for the first few months and said it was just a joke... I wish I'd stuck to CICO then. Like a lot of people here, I wish I'd done something sooner.

Cheers if you read, I'm thankful this community exists. I hope it's okay to post and set the marker for change here. The last week has been rough but I'm not giving up, just moving forward. If you've had a similar experience it might be a relief to hear??? 😅

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