First month of calorie counting! -4,4kg

Hello everyone, I just wanted to share my experience of my first month of calorie counting!

Since I was in middle school I started having problems with my weight that kept increasing year after year while my height didn't change. I went from 55 to 83kg, I still remember how hard I tried to diet to be under 60kg, then under 65, under 70 and so on.

I reached 80 kg last August and that broke me. I decided to change my life and started to take an hour long walk during my lunch break, tried some light workout at home and started focusing on eating more healthy and plant based food. In a couple of months I felt great, instead of walking I started jogging, and I never felt that great I'm my life until I weighted myself again. 83kg. I was so discouraged. Nothing seemed to work. Even my panties didn't fit me anymore. I was so frustrated and ashamed of myself, I couldn't look at my reflection in the mirror without a feeling of disgust.

But life continued, and then at the beginning of April 2024 I injured my back while running and I ignored it until it got worse and was forced to be bedridden from the mid April til the end of May. I started to eat less and less because of the pain and because everybody seemed to tell me that if I weighted less, I could have not gotten injured. The pain was so strong and I was so scared and anxious that it could have been something serious that would affect my life forever so I promised myself that this was the time I'll finally lose all that extra weight.

I decided to start calorie counting and downloaded the app Yazio (bought also the pro version to force me to stay accountable at least for 3 months). It was a gamechanger! I learned lots of things about the food and its macros, for example I didn't know that lentils were full of carbs, I always considered them a source of protein (I used to eat rice + lentis + a vegetable ) or also how full of carbs were fruits! I'm not demonizing carbs but just that made me realize how easily I coud eat 80% carbs 5% protein and 15% fat while thinking I was eating "healthy".

This first month of calorie counting was surprisingly easy, due to the fact that I was bedridden most of the time and all the graphs in Yazio that helped me see my weight loss more like a game, with eating less than 1500kcal and trying to balance macros as my daily quests. At the same time I increased my fasting going from 16:8 to 20:4 to 23:1, mostly because I didn't have the time to eat since May was a super busy month at work (I work from home).In 30 days I lost more than 4kg while still having a cheat meal/day a week! I feel so happy because I haven't been this "light" since 2022. If anyone has Yazio feel free to add me and let's support each other in this adventure! https://to.yazio.com/X217Q

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It's fascinating noticing how diet food commercials have changed in 20 years

I suddenly remembered something I hadn't thought of in a while: the Special K challenge.

I remember it being everywhere in the 2000s. In the US at least, the commercials were all over the television . Eat two bowls of Special K and one normal meal a day over the course of two weeks to lose a jean size.

Special K ads are a lot more vague nowadays. They're just about "doing something good for yourself" and health. Doing a little searching on YouTube, it seems the "Special K challenge" died around 2009. Explicit mention of weight loss has been mostly absent from their marketing campaigns since the early 2010s.

This all made me also think about yogurt commercials. Yogurt cups are still marketed as a health food but I don't see campaigns like the Yoplait Light campaigns using "Yellow Polka Dot Bikini".

It's not really that discussing dieting has gone away. It just seems like marketing is more vague. They focus on talking about health or protein instead of calorie counting or fad diets.

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First summer where my shorts fit better/looser!!

29F, 5'2", SW: 148lb, CW: 129lb

I started my weight loss journey January of 2023 and slowly started to lose the weight. The beginning of this year I started also doing consistent and clear progress photos, and got more serious with my weight lifting and calorie deficit again. I was getting a little discouraged feeling like my pictures weren't changing much, it's hard to not just focus on how my stomach looks.

But today I finally put away my winter sweaters and took out my jean shorts and couldn't believe how many of them fit well or were loose, compared to last year they were really tight on me!!

Although the number has gone down on the scale (slowly but surely), it was encouraging to finally see a drastic change with how something fit!!!

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Food logging isn’t bullshit like I thought it was lol

Before you read this, know you can totally disagree with anything I say and that’s fine. I’m just not really looking for a debate. I’m only putting down my thoughts :)

I have gone my entire life vehemently against any sort of journaling or logging of my calories. I cannot tell you why other than I just went really really far into “calorie counting is fatphobic and so is intentional weight loss.” Which is… just not true in my opinion anymore. I’ve been a big part of the body positive movement the last few years, but honestly I think I just took it too far and put it in my brain that none of my pain and none of my disabilities are my weights fault. When in reality, yes… it really is. Obviously, not ALL of my disabilities since I was born with a few, but my weight definitely exasperates them. And obviously, everyone’s different. I still believe you can be healthy at every size, I’m just not lol. I don’t really know exactly what changed my mind, but I think it was a combination of being denied surgeries cause of my weight, being told by a HAES neurosurgeon that my weight is a big issue, and my 3X clothing getting too tight. Also the fact that I can’t stand for more than five minutes and I can’t keep up with anyone on ANY sort of walk. I used to backpack when I was younger for chrissakes. I want to get back to that.

Anyway, I’ve been using Noom for two weeks and I haven’t gotten fast food at all, when I’d regularly go through at least one drive thru a day. I drink water and tea, that’s it. I haven’t had soda in two weeks. I’ve also been moving my body more just to see what I can do. I’m up from 5 minutes on the elliptical to 15. 10 minutes on the bike to 25. And 15 minutes on the treadmill. I’ve lost 6 pounds and honestly I don’t even really feel like I’ve done MUCH. I’m just not eating fast food. I’m choosing greens or like, salmon over a burger.

That’s all I guess haha have a nice day

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Why are people suffering through weight loss?

I went back and forth about posting this because I don’t typically enjoy being critical of what others eat and I don’t want to come off that way, but I genuinely want to start a dialogue on this topic. I’m part of a lot of groups related to weight loss, calorie deficits nutrition etc and I see some very “sad” restrictive meals. For example I saw someone having what they called dessert and it was a rice cake with peanut butter on it. I see countless examples of this and I wonder where it stems from, is it a need to punish themselves through food as a way to be “good” or is it lack of understanding of nutrition, both, or something else? I say this as someone who has definitely been uniformed about nutrition and just operating based on colloquial understanding of what is “healthy” and also as someone with an eating disorder trying to punish myself. I just started learning so much about nutrition through calorie counting and it has really been enlightening. I don’t restrict any food groups, but prioritize, fiber, and protein, and I never feel truly restricted despite eating 1200 to 1300 calories a day. I still eat everything I did before but opt for low calorie/low fat versions of ingredients to stay in my deficit. I also do have a background knowing how to cook so I wonder if that is a factor as well for people eating unenjoyable meals while trying to lose weight. I hope this doesn’t come off as judgemental! TIA

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NSV: 100 days binge free

I literally cannot believe it.

For ~3 years I’ve been dealing with an ever-worsening binge eating problem, sometimes binging 5000+ calories multiple days in a row. For 100 days, I have not binged even once. Not only that, but I have managed to lose 9.5lbs in that time.

I feel a bit silly celebrating this kind of tiny milestone, but 100 days ago I literally didn’t think this was possible.

Things that helped me get here:

1. Therapy. TBH the therapist I had was not particularly insightful, but having someone that I could talk through my binges with openly, honestly, and without judgement gave me the mental space to see the patterns and learn from them. 6 months of trying and failing, and I was finally able to stop making the same mistakes over and over again and actually make progress.

2. I got rid of all exercise for a few months. I have been a runner for many years, but when the binging started, I unwittingly started using running as a kind of purge. Additionally, high-impact exercise makes me insanely ravenous, and I am/was not in the mental space to healthily deal with that. So, instead I gave up all exercise (in part to prove to myself I didn’t need it to lose weight, which turned out to be true), and after a few months of literally nothing, I started experimenting with adding in some very low-impact exercise. So far, some yoga, 6k steps a day, and 1x a week weightlifting are all ok. I still run infrequently when the urge calls me, but a true running routine will have to wait until I am in maintenance.

3. I don’t eat less than 1800 calories. I know I could lose faster if I did. There’s a lot of pressure online to eat 1500 or less, and to not count exercise calories. But I also know that the second I get even 100 calories below 1800 suddenly I’m on edge and constantly staving off binges. I don’t lose every week, but I know the weight loss is happening. Anything is better than nothing (or, as was happening, gaining).

4. I eat normal food. I eat a very healthy diet, with all the macros and micros, whole grains and veg and all that, but I also eat pizza and candy and restaurant food. Seems simple, but for a long time I had this idea that if I even entertained the idea of eating junk food, it would become out of control and wouldn’t be able to stop. In the past, I tried to avoid it by all means possible, which only made things worse. In an attempt to stop repeating unhelpful patterns, I instead started planning these foods into my day. It took some practice, but I am pretty good now at just having one serving of something and then stopping. This has allowed me a fairly normal relationship around “fun” food, and has in turn made me truly unstoppable in real-life, uncontrollable scenarios (read: junk-food-queen MIL stayed at our house for 2 weeks, packed it with junk food, took us out for a lot of dinners, I partook in every treat and outing and still managed to not just not binge, but lose weight those weeks 💅).

5. I plan ALL my food the night before. The space between hunger and eating is where the devil lives, so planning all my meals/snacks out the day before means that all I have to do is look at MFP and make that thing, and I know it’s balanced and healthy and filling. No staring at the cupboards or fridge and ending up just shoving a bunch of random stuff into my mouth until I stop being hungry, only to discover it was 900 calories, 80% carbs and sugar, and starving again in an hour. The level up of this would be actual meal prepping, but I am unfortunately not that girl.

6. Intermittent fasting. This one is bottom list because it is risky business for binging, but I started when I started seeing my therapist because, instead of the usual advice of eating basically all the time to try and mask hunger, I instead wanted to go head first into it and learn to work through it (with the help of therapist) without food, because I knew that’s where my problem was. And you know what? It actually did help. I was deadly strict about my eating and fasting windows, and that meant that few the hours just before eating when I would be reliably hungry, I was forced to use other techniques that weren’t food to get through it, and I equally noticed that a lot of the time my desire for food was less about hunger, and more about masking emotions. Fasting forced me to learn to sit in the emotions and feel them, and that allowed me to learn to actually better address them. At this point I’m not that strict about it, because I’m pretty good at telling now whether an urge to eat is emotional or physiological, but strict 16/8 IF was integral to that.

Anyways that was super long, but when I was at the height of my binge eating I would go through every single post I could find on this subreddit about overcoming binge eating, and I always found it hopeful to know that other people had been through it and lived to see the other side, and i loved reading all their advice, so maybe someone else here does too. Especially since so much of binge eating advice is to basically just keep binge eating because it’s healthy and natural (re: the literal advice of my first therapist 4 years ago), I wanted to offer an alternative.

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If you were to start losing weight, with all your prior knowledge, what would you do differently?

I’m 20M, 6’3 and at 120kg, it’s time for me to start losing some weight. As per the title, whether you’ve been on your journey for a week, or decades, what tips have you learnt that made the most significant change for you?

Today marked the start of my journey, and to start, it’s just been counting calories. Luckily my parents are down with the weight loss too, so the meals are nice along with being healthy. Had much more fruit than I normally would today, and I’ve only had about 1600kcal, compared to my calculated TDEE of about 2700kcal, and for once, I’ve actually felt full. I’m looking forward to starting my journey and would love any pieces of advice.

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