Wanting to lose weight again

25F | 5'4 | SW: 150 | GW: 120

I started my actual weight loss journey when I was 19 and weighed 198 pounds. I'd been overweight ever since I was a child but once I learned about calories and nutrition, I was able to go down to 142 pounds. This took about two years after which I started maintaining my weight because I didn't seem to be able to stick to a low-calorie diet anymore. I started having binging / ED tendencies, so I figured I was better off eating at maintenance instead of obsessing over weight loss and every single calorie consumed.

I started at university last autumn. I guess all the partying and drinking, and not really putting much effort into eating healthy, has caused my weight to slowly go up to 150 pounds. I'm not too upset about gaining only about 8 pounds but it's definitely a worrying trend that I'd like to tackle.

I have been thinking about going back to calorie counting but due to my kind of perfectionist nature, I'm leaning toward a 1200-calorie diet. I know that realistically this might not be a smart idea because of my ED tendencies, but I feel like my weight loss would be too "slow" if I were to eat, say, 1500 calories a day (because my TDEE is about 1730). I'm also taking long walks every day and I can sometimes walk even up to 3 hours a day. I have been thinking about starting swimming but I'm not entirely sure how effective that is in burning calories and how I could even track calories burned while swimming (and I am also very much a beginner swimmer).

I guess what I'm looking for is advice on how I can realistically lose weight while having these binging tendencies. Should I be eating more than 1200 calories and how much exercise should I be doing daily in order for my weight loss to be effective? I'd appreciate any other advice regarding weight loss / diet as well. Thanks!

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Anyone piled on pounds through grief? I am coming out the other side but I have such a long way to go. Please tell me I can do it!

I lost my Mum in 2021. It has impacted me so hard. To make matters worse I did a 110 mile walk for charity over 6 days to raise money for her hospice in 2022. I was very motivated to keep up the fitness and I was 170lbs then. I got COVID immediately after and after 6 months hit 200 lbs. COVID definitely made it worse as well as comfort eating through grief. I'm now 196 lbs and I feel so much more unhealthy than when I was doing that walk. Got aches and pains everyday when I wake up. I had a bad break up too and struggling with not having kids. It's rough out here.

I'm very, very determined to lose it now. I'm only 37 and I feel 77. It's not ok! Weight loss is really my only goal as well as hanging in there at work. I know it will change my life to get to my goal weight.

I'm doing Michael Mosley's 800 a day diet and I'm from the UK.

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Is it ok to just do cardio at the gym ?

I’m 18 and recently joined a gym. I’m overweight and have elevated cholesterol so my doctor recommended I do cardio to build my heart strength and health back up. I’ve been going to the gym and walking a mile on the treadmill on elevated incline. I have had a lot of these weight loss journeys and what not so I know about weights and all that but this is my first gym membership. I don’t like weights. I don’t like it. If I could do one exercise forever I’d run or walk miles a day on a beach I love cardio. A lot of people say it’s bad to only do cardio. Is it bad for the long term to only do cardio ? I’m trying to add kettle bell exercises in slowly.

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It's more than dieting for me -- it's rehab.

73 year old male, about 5’ 9”. When COVID got well underway, my wife and I quit going to the gym, which we’d been doing about 3 times a week for 12 years. A couple years ago, I developed SI joint instability, which took away my ability to walk very fast or for very far. I put on roughly 25 pounds and lost a lot of strength. I hit bottom on the only day this winter I went skiing (downhill). The first run was sketchy. I stopped several times to catch my breath. It was in the mid 40, and at that temp, if you’re skiing defensively, you’re also pushing lots of snow. My thighs went quickly up in flames.

The second run felt better, and I thought that by the third run, I’d be back on my game. Halfway down the hill on run three, I fell, probably because my legs were shot. I tried to get up using the polls, but quickly gave up on that. Too heavy and no strength. Next, I tried to point my skis downhill and slide off into a stand. I used to be able to do that. But not now. I was about to remove my skis when a guy, probably in his 50s, stopped and offered a hand. He was a big guy, but he couldn’t get me up. Another large guy then skied up behind me offering to assist. It was now a rescue operation, and other skiers were stopping to watch the show. They finally managed to right me and skied off together, having bonded I suppose over their successful joint mission. I skied down carefully to the lodge, dressed, and stumbled to the parking lot, wishing I had a donkey to carry my gear.

That was it. I resolved to get my ass back into shape. I’m not thinking of it as losing weight as much as being in rehab. I’m back to the gym 3 times a week, gradually building up my walking stamina (aided by a BOA SI belt) and watching what I eat. Here’s a graph of the progress to date of my weight loss.

https://www.dropbox.com/s/x2s0cphb1cu1f4n/weight%20graph.jpeg?dl=0

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Stuck at 150 pounds and frustrated

Haven't made weight loss progress in nearly a year. I know it's as "simple" as eating in a calorie deficit, but I'm also trying to tone with exercise not just lose weight. For context, at my heaviest I was 167 pounds (I'm just shy of 5'3". I'm currently at 150 pounds.) I lost the first 10 pounds by stopping drinking soda and following a keto diet for a couple weeks. While I found great success with that diet I found it too restrictive and horrible for my mental health. That was at least 2 years ago, I've been able to whittle away a few more pounds and maintain keeping the weight off by staying moderately active. I got at least 10k steps five days a week at work and worked out for 30 min-1hour or so 2-3 times a week. (Mostly Emkfit's HIIT's but sometimes weights with friends)

Since January I've started doing one upper body day, one lower body day, and I toggle between full body or a HIIT workout (I did Emkfit's flex weight program from Jan-March which was around 45min-1hr of weightlifting 3x a week) but I'm currently just picking one of her videos that pertains to what I want to workout that day. So it ends up being 30-40min 2-3 a week. I've also been really working on getting enough water. Started this year with 80 ounces a day, I'm now drinking 95+ ounces consistently. And the past couple weeks I've been working on getting more steps on my days off (at least 5k instead of being sedimentary) I still get 10k+ steps on the days I work.

Any tips/advice, favorite low cal recipes/snacks are appreciated. And thanks for reading/replying to this long rambling post, but I really am trying. And while I do over all look a little leaner, and I know a pound of muscle looks better than a pound of fat I'm frustrated. I don't mind being 150 pounds so much as I do looking like I'm shaped like the Grinch.

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How to stop seeing the requirement to drive to my fitness related activities as a barrier/excuse?

I live in a rural area. The city itself is very car centric. I accept that I need to drive anywhere to do most things. When I was younger, I didn’t care about going into/out of the city multiple times a day. As an adult, however, I have an extreme aversion to it. It’s not anxiety. It’s not fear of driving. It’s pure hatred🤣. I hate driving. I hate wasting time. I hate the cost of gas. I hate the wear & tear on my car. This applies to everything not just exercise. Rural life has made me a bit of a minimalist in that if I’m making dinner & I don’t have an ingredient I absolutely do not go into town to get it - I just do without. I have one day/week in which I schedule errands I literally schedule them outside of rush hour & this takes a full day - adding exercise on top puts me out of the house for 8-10h on my day ‘off’ which I can’t do because I have house tasks to attend. Way before the WFH movement was a thing, I legit picked jobs based on commute time & route. You get the idea.

I need more exercise & I need to attend a facility for a pool as I’ve decided on aqua fit classes for health reasons. Yet the thought of driving for 30 mins each way fills me with dread. That’s 60 mins I’ve lost. To make it worse, in order to attend some classes, I’d have to go into town 2x/day because of work as none of them line up even remotely close to my shift start time. I thought about scheduling my errands & my exercise & my work on the same day, but it’s too much - I can’t leave my dog for 12h.

The ‘best’ case scenario is I go into town for just this on one of my other days off, but damn! That’s still 60-90 mins (depending on traffic) of my day just for a 45 min aqua fit class.

Now, I am aware this aversion is a flat out excuse. I get that. I own that. What I need help with is re training my brain so I start to see this travel time as either a necessary evil or a privilege? I need help sort of toning down how absolutely stickler I am concerning driving anywhere, but I can’t beat my brain.

People who commute to whatever or don’t hate driving what can I do to get over this? I don’t like music. (Seriously, I don’t listen to it.) & I can’t over saturate myself with audio books as I already listen to them 4-6h/day while cleaning, sleeping & other exercise outside of the planned aqua fit. (I need to ‘save’ them for when I walk/run as they’re my main reward system for that exercise.) Even as is, I’m already listening to them too much.

How can I just stfu & accept this needs to happen to achieve my weight loss goals? The thought of spending an extra $100/month or more on gas to get there is just so unappealing.

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A book on habits.

I hope it's OK to share this here. I started reading a book called "The Power of Habit" and while it didn't start my journey of habit change that's led to my 70 lb(so far) weight loss it gave me some valuable insight as to how/why it happened and how to capitalize on that momentum in other parts of my life where I had habits that negatively impacted me and my relationships. If you're a reader I highly suggest picking up a copy(or borrowing one from your library like I did). I now it helps anyone who is still struggling or just getting started on their journey. This passage is from near the beginning of the book:

Because for reasons they were just beginning to understand, that one small shift in Lisa’s perception that day in Cairo—the conviction that she had to give up smoking to accomplish her goal—had touched off a series of changes that would ultimately radiate out to every part of her life. Over the next six months, she would replace smoking with jogging, and that, in turn, changed how she ate, worked, slept, saved money, scheduled her workdays, planned for the future, and so on. She would start running half-marathons, and then a marathon, go back to school, buy a house, and get engaged. Eventually she was recruited into the scientists’ study, and when researchers began examining images of Lisa’s brain, they saw something remarkable: One set of neurological patterns—her old habits—had been overridden by new patterns. They could still see the neural activity of her old behaviors, but those impulses were crowded out by new urges. As Lisa’s habits changed, so had her brain. It wasn’t the trip to Cairo that had caused the shift, scientists were convinced, or the divorce or desert trek. It was that Lisa had focused on changing just one habit—smoking—at first. Everyone in the study had gone through a similar process. By focusing on one pattern—what is known as a “keystone habit”—Lisa had taught herself how to reprogram the other routines in her life, as well.

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