I feel like the thing that holds me back from weight loss is planning meals and budgeting.

Finding a recipe for something online is easy enough but finding recipes that work together/use overlapping ingredients and don't require me to buy an item just for that recipe is a struggle to piece together.

If I just had a shopping list of things to buy along with a meal schedule for a full week of different meals for breakfast/lunch/dinner this wouldn't feel as daunting.

I just wish there was a meal schedule/planner put together already because I end up just easting eggs and sausage for breakfast every day for a month and that just makes me sad

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does the stomach actually recognize the calories or the food volume?

I mean we all hear that you should better eat high volume low cal for weight loss to keep you full, but what I noticed was that, if I feel full, it's at a certain amount of calories.

I get full the same way by eating 400 calories of vegetables as I would by eating a 400 calorie bagel or croissant. I tested this out a couple of times and most of the time it was this way. 400 calories of vegetables was a waaay bigger amount than a croissant but the satisfaction felt the same yk and both kept me satisfied for like 3-4 hours.

so is the actual important thing the calories in a meal? I literally don't get it

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How I lost 30kg in 6 months

I feel great about my weight loss progress. It feels very good to shed some of the weight that was forced on me by starvation trauma. I do realize 30kg is a wee bit more than one should lose in that timespan, but I really went ham at first which helped kickstart me. Not that I recommend doing unhealthy things. Slow progress is best in my opinion.

​

1. Adding to my morning routine. I already had a morning routine for a full year to help myself, so adding a bit more to it was not difficult. My therapist recommend just a few sit-ups and pushups and I've kept at it.
2. Walking every single morning. I started with 2 minutes per day before my weight loss began and gradually increased it to 1.5 hours. I walked for the first 100 days of my diet without missing a day. This is part of my morning routine now, and I've noticed a huge difference. I sleep for fewer hours and get more rest from it, I'm happier and I have more energy. I haven't even taken 30 minute naps outside of days where the weather is bad. Bad weather affects me due to chronic inflammation.
3. I started with calorie restriction. 1600kcal per day was my goal.
4. I changed strategies after hitting a plateau and being reminded of the zigzag diet by a friend. I now eat a different amount of calories each day, with the theory being my body keeps its 2000kcal metabolism even on days I eat 1000kcal. On average I aim for 1500kcal or more per day since that is the bare minimum I should eat. I consider setting my average to 1600kcal, but so far I have no signs of being malnourished.
5. I made a spreadsheet where I log my food and it tallies up my weekly calories, and then it tallies up 4 weeks at a time into monthly kcal totals. Sure it's not perfectly aligned with a 365 day calendar year, but it's good enough.
6. I see my doctor every 6-8 weeks for blood tests due to an injection I take and he visually has a look at me and weighs me. He said he likes to see the weight loss progress in person and he said my progress was amazing and praised me which really lifted me.
7. I used my therapist as an accountability partner, and I talk to 4 friends about it to get encouragement. Like a weekly recap so I don't spam them.
8. I've been just standing at a local lake and taking in nature. Sometimes I just breathe in the good air and admire nature. Other times I feed the ducks, geese and crows some berries or peas or bananas (if I don't finish my breakfast banana).
9. I found foods that help me adjust my kcal intake in small amounts. Early on I was a huge fan of 70% dark chocolate and dried peaches. I've gotten really tired of them now, but just having 4 small squares of choco or 2 pieces of dried peaches would sate my hunger for a good while. I keep 200kcal yogurts in the fridge and 100kcal muslibars on my counter. I'd rather be 50kcal over my goal than 50 below it so these muslibars are great on days where I don't feel like dark chocolate or peaches.

​

That's about all I did. I really doubt I will ever get to the green BMI zone, but my doctor said I should aim for being fat either way. I became morbidly obese while eating 2100kcal per day after all, so unless I become able to walk even more than 90 minutes per day I'll probably stay a little chubs, and that's fine.

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NSV: I don't want no [large] scrubs

F/31/5'8"/SW: 210.4lbs/CW: 175.2lbs/GW: 150lbs

Just wanted to share this little NSV because I knew you guys might appreciate it more than most :)

So I'm required to wear hospital-issued scrubs where I work. The size is associated with my ID badge, which I scan on my way in and the scrub machine spits out a pair for the day.

When I started my job about 10 years ago, I was in the medium category. After about 5 years of gradually putting on weight, I finally had to bite the bullet and get my badge switched to large. At my heaviest, even some of the large scrub bottoms approaching a sausage casing level of tightness on my thighs.

Today, after 4.5 months of dedication to my weight loss goal, I felt like I had lost enough that I could safely call the scrub guy and get him to change my size back to medium! I was weirdly a bit nervous that I had overestimated how much I'd lost and they'd be too tight when I tried them on. But they fit appropriately!

It's a small thing but I'm pretty psyched. I'll reasses again once I get to my goal if I should go down to small (which would be crazy to imagine), but for now I'm proud of how far I've come 🙂💪

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Cravings no more!!

Hi, I’m 26F, always been obese and started my weight loss journey this May, together with my partner. During my teen years, I developed a terrible relationship with food and over the last few years I worked really hard on trying to fix it (and I did!). However, this came with eating whatever I want (usually junk), as long as I was eating something. This brings us to today, I’m well into my weight loss journey, going to the gym regularly, eating in a deficit, AND eating healthy. I went from craving sugary and chocolaty things all the time to never craving it anymore. Instead I crave things like broccoli 😂. If you would’ve asked me even last year, I could’ve never imagined this life for me.

I am a lurker on this sub but it’s super inspiring and I just wanted to share a small win.

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Started my weight loss journey

Hi everyone,

I found this subreddit, and I'm posting here for supprt. Give this a read if you have the time.

So, this is my story

I have struggled with my weight since childhood, but as I was quite active, I never really felt it much. The way i dealt with being obese was by developing a defense mechanism of being extremely good at making fun of someone whenever anyone called me fat. As I got older, I realized that me being mean was just driving people away from me, and it was a deflection from the real problem, i.e., how I felt about myself.

I was around 100 kg (220 lbs) by 16, and by 21, I was around 138 kg (305 lbs). After which I remained a bit steady but I was really tired of being fat and I developed some insecurities. I realized that I couldn't hide behind my defenses forever. During that time, I was really disgusted by myself. I hated who I was, and I was frankly tired of myself.

I felt insecure about doing anything, I felt that I would be judged for anything I do. I was also scared asking girls out. In my mind, no one would want to go out with me because I felt like I deserved no one.

When I was 22, I finally reached a point where i was just tired and disgusted by myself, and I made up my mind to start losing weight. I lost weight at a steady state, and in 6 months, I lost around 20 kgs (44 lbs), which reached around 118kg (260 lbs). I was finally happy.

I finally felt good for the first time in my life. I was losing weight. I put on significant muscle mass. I got a girlfriend. I had just graduated with my bachelor's, and I had incredible offers from elite universities as well as quite high paying job offers. I was finally happy.

But my happiness did not last long, I had to move abroad to pursue my masters. I had chosen a Canadian university to continue my studies, and when I was about to leave, my gf broke up with me at the same time I was extremely stressed out and anxious about the move as well.

Once I moved to another country, I felt really alone. Because of a number of factors and loneliness after 6 months abroad, I was diagnosed as clinically depressed. During this time, I started binge eating, and I started putting on a lot of weight. After 2.5 years, I reached 144 kgs (318 lbs). I lost all the progress I made in the past. Luckily, I got out of my depression with some therapy.

Recently, I restarted my weight loss journey, and I've only done it for a week. With just diet, I lost 1.5 kgs, I'm around around 142 kgs (314 lbs).

Today was a really hard day, I felt incredibly sad that I got this fat. I felt really bad about who I was as well. I really wanted to give up, but I got through it. But I really don't have the confidence that I'll continue, and I will be consistent. I have no idea why I am even posting this or what I even expect from this. I just feel like shit and I thought I would share it here.

Thanks for reading till the end.

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The 10k steps goal

Yesterday I made a post about starting my weight loss journey and right after I made the post I immediately went out my front door and started walking. My goal was simple: I couldn’t come back into my house until I reached 10k steps.

I ended up raking in about 11k steps.

Today I did the same thing. The moment I woke up, I went out, and came back home with about 12k steps on my step counter.

I took someone’s advice on the previous post that said something like, “make sure you do your steps WHILE you’re running errands and going about your day” which is exactly what I did. If I needed to get something to eat, I walked. If I needed to do grocery shopping, I walked there too.

Huge game changer and will definitely go about my walking with that mentality.

I’m getting more of a workout than I initially thought I was going to get too. When I get home, it literally feels like I just did Calf exercises. It’s insane.

Planning on doing the same thing tomorrow.

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