weight loss is not the end. mental health is just as, if not more important

6 years ago i was in a bad place both physically and mentally. dont wanna end up trauma dumping but my inability to face problems stemming from my upbringing made me really depressed and when that happens you let yourself go.

i decided to lose weight and through sheer anger towards someone i really should not have been angry towards, for a reason i should not have been angry for, made me lose 20+ kgs.

i was fit. (probably) attractive. people treated me better. i inspired people. but those mental issues and blocks that were always there, were not dealt with. i was a leaky house that had a new paint job, but the framing inside were still rotten.

so when i encountered another issue in my life that i could not foresee myself dealing with, i fell back into depression and gained back all the weight and more. looking back it really wasnt that big of an issue. but my mind couldnt handle it and i went to fast food as my solace.

and it was not until maybe 2 years ago that i realized what was wrong. i had to self reflect on what had happened, what my mindset is, to gain the confidence that i never had. find what was the root of my problems, and begin to take steps towards self improvement.

im down 20 kgs from my heaviest now, but i still have 20 to go, but my view on it is a lot more positive. im losing weight for the same person, but now its for a different reason. my mind has changed, for the better.

i probably should have seen a shrink 15 years ago, but asians look at mental health the same way they look at failure, so that wasn't really an option back then.

what im trying to say is that weight issues are often tied to mental issues, and while losing weight often does help with those mental issues, often you need to solve the mental issues first or you'll rebound right back

i highly suggest reading these two chapters of this manga. it really resonated with me. its about a fat girl who was made fun of, had no friends, and had basically given up on herself and on life. the first chapter is about realizing you can change yourself outward, but the second chapter is realizing that you also have to change yourself inward. i only wish i had taken this to heart a few years ago when i first read the first chapter.

https://mangadex.org/chapter/3a2eda25-6fa8-4c32-ac4c-efb3a5387782

https://mangadex.org/chapter/4ab39265-6015-479f-8be8-3fddd3f0aca7

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I’ve not managed to lose a pound and worried if I’m doing this wrong?

Hi all. I’m 28F, 103.7kg and my height is 163cm. I’ve been logging my food since August and I suffer with anxiety/depression as well as stress-eating so the journey has been quite difficult. I have been eating above my goal calories (1200 calories) every single week sadly. From TDEE calculator, my maintenance calories are 2100 calories approx.

I have not managed to lose a single pound. I started off at 103.6 kg. Am I doing something wrong? I’ve attached a screenshot from my loseit app. I know I’m overeating a lot but take 11-17 September week for example. On 1200 calories goal, my weekly calories should’ve been 8400, but I overate 4863 so that made it 13,263 which averages 1894 calories/day. This is still below my maintenance calories so shouldn’t this have caused a slight weight loss?

I’m just really bothered that I’ve not shed anything since I started. This is really affecting my spirits.

Edit: yes sorry I should’ve mentioned about my workouts. So I’ve attached a screenshot of my Apple fitness history and again it’s not very consistent. I work from home 2 or sometimes 3 days a week so it varies. The days I go to work my step count is significantly higher. But sometimes I go shopping or for long walks on weekends so it depends on that. My daily active energy burning average is 320kcal. I recently joined gym so only been like 3 days in last 2 weeks.

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Weight loss vs. Muscle gain question

Hello!

A few years ago I weighed over 100kg at 176cm (currently F27) and managed to lose a decent amount of it and have been staying within the 63-69 kg range for the past three or so years. This is deeply frustrating to me as I’d like to get Under 63kg (preferably the 60 range as it has always been my goal weight) Last year I got pretty close, reaching the 62 mark, but it was done by fairly intensive cardio and restrictive dieting that would be unsustainable in the long run. I believe it may have also stalled my period, which isn’t Great. Because at the beginning of Summer I had a few outside stressors I relaxed a bit on my dieting and ballooned back up to the 65 range. I decided I wasn’t good enough at nutrition to really do this on my own so in August I sought the help of a professional.

Essentially: I have switched to strength training and cardio instead of pure cardio and I still track calories in a way that I believe is at a deficit (but this is the real question here, bear with me) and with the help of professional measuring equipment, I Have managed to somewhat change my body comp. Ive been told I lost cms off my upper body (legs are unfortunately still pretty flabby) and over 2 months have put on 2kg of muscle and reduced my body fat percentage by a couple points. this Sounds great, but also over the past 2 months i havent lost any weight. in fact, im sitting at a terrifying 66,5kg as of this morning. ive been told all my gain has been in lean/muscle mass, but at the end of the day my goal is still to lose weight. what should i do? am i actually undercounting my calories and do i need to restrict more? I dont intend to stop weight training, but should i boost cardio? or is this some weird muscle growing pain thats normal in the initial phases and once the lean mass plateaus i will Actually start losing weight?

Essentially, do i trust the process or am I messing up somewhere. I miss being 62kg. it is where I felt the most comfortable with my body. Thanks in advance for any help.

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Midnight Snacking, how to stop ?

I [21F CW:85 kgs GW: 65 kgs] just started my weight loss journey a few days ago. I understand that calorie deficit is the key to loosing weight but my midnight snacking does not let me stay in a deficit.

Right now, my routine is as follows:

I have black coffee and go to the gym for around an hour in the morning. For breakfast, I have a salad (I love salads) worth around 400-450 calories.

Then for lunch I mostly have 2 chapatis/rice, cooked vegetable and a bowl of pulses (I’m Indian) this ranges between 350-400 calories.

In the evening I have some fruits which are around 250 calories.

What I have for dinner is uncertain but it’s small, maximum 200 calories.

I also go on a 2-4 km walk at night, before dinner.

I drink at least 3L of water in a day.

Even though I am eating approx 1300 calories throughout the day (my maintenance calories is 2100) I get extremely hungry at night and end up munching on some quick unhealthy snack.

How do I prevent this ? What are some healthy things I can snack on ? Should I be eating more calories throughout the day ?

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Advice for Healthier Drinks?

Hello! I posted earlier and have been doing some weight loss research. I have come to realize that drinking sweet drinks is a big part of my diet that needs to change. I am a coffee snob and I LOVE my lattes and specialty coffees. I grew up in the middle of nowhere and only drank black coffee or with regular cream. But now I am in a bigger city with cafes right next door, and part of my daily routine is to go and get a latte daily. It is expensive and also has a ton of sugar. I have tried making drinks at home but it always gets grainy and weird. I did cut out soda recently and I do not drink alcohol.

Do I just drink things without sugar until I am used to it? And does anyone have recommendations aside from plain water? I always keep a bottle of water at my side, but I’m talking about other drinks. Thanks.

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280>230, 50 lbs down. Halfway to Goal Weight

Hey guys,

Just wanted to do a midpoint follow-up to share my experience thus far. I started my weight loss journey in March and this morning I hit 230 for the first time. My ultimate goal is 180 but I plan to take a little maintenance break at 199 to see how things are going.

I’m going to break down how my progression looked in phases that I consider a shift in my mental process regarding weight loss and how it naturally progressed for me. I hope this helps anyone that may just be starting or having a hard time.

Phase 1 (280-263) AT the beginning, i took about a month transitioning to cooking at home again instead of eating out so much. I wasn’t tracking calories at this point but I started dropping weight anyway. A couple of weeks after starting to cook my own food i began walking 2-3x per week and started feeling generally better. In this phase I didn’t care about calories or protein or anything else, i was just laying the foundation for what was to come.

Phase 2 (263-248) After losing about 20 lbs I got that happy feeling of “wow, i can actually do this”. I decided to do some more research on how to continue my weight loss in a consistent matter. I learned all about CICO, calorie tracking, and TDEE. I downloaded LoseIt!, bought a food scale, and started tracking all my food and calories. It took a few weeks to hone in my calorie goal but I eventually arrived at eating about 2200 calories/day which put me at around 1% bodyweight loss per week.

Phase 3 (248-Present) After a couple of months of building those habits in phase 2, i decided to do even more research and get into the details of my plan a bit more. I realized I wasn’t eating enough protein and raised my protein goal each day. I started adding some greek yogurt, cottage cheese, and adding more lean meats to my diet. I also read more about muscle loss risk and how to mitigate it and decided to start incorporating full body resistance training 3x per week.

Parting Thoughts At this stage i’m feeling much better with my function and looks. I’ve dropped a couple pant sizes, i went from a 2XL shirt to an XL but i’m close to comfortably fitting in to L. All my shorts are falling off of me and i’ve started fitting in to some clothes I haven’t worn in a long time. I’ll be attending a wedding at the end of October and i’m excited to go shopping for some nice pants and a shirt to feel good in!

I haven’t been taking strict progress photos but here’s a before and after as best as I could do: Before/After

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Replacing Nicotine.

So look, I’m going to be 100% real; 2 months ago, I started using nicotine lozenges for weight loss.

Yes, I know this was stupid, risky, et cetera. Well, let me tell you: it’s the most successful tool for managing appetite I’ve ever tried.

Whatever part of my brain that over-eats was placated by nicotine. Before I lost my head & ate 20 pieces of chocolate, I could pop 3 lozenges and forget about it. I lost 20 pounds this way. Was hoping to continue, get to 50. It worked better than water, gum, caffeine, et cetera.

The only problem is that it caused painful acne, specifically on my chin. I’m guessing it dried me out, causing an excess of oil to develop: or maybe affected my hormones.

But since quitting, I’ve reverted to my original terrible stress-eating habits. I can’t handle myself without it.

I’m going to go back on nicotine. I’m going to try and regulate its use more, to avoid acne… but at this point I’m willing to accept acne if it means continued weight loss.

That said, I’d love to find an alternative. Weed? Self esteem? Therapy? Sex? Alcohol?

Or maybe I’ll just find a way to circumvent the acne, lol.

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