Advice- just started lifting

My stats f 5’4”, 154, down 23 lbs in last 4 months using CICO and cardio workouts 6 days a week. Concentrate on protein 100 grams a day and fiber and eat around 1550 calories a day. I just started weight lifting this week- did it 2x for 35 min each session and those days I was famished. Felt like a bottomless pit. Totally blew out my calories and way overate. I’m not lifting heavy yet- as I am just getting going. Did this happen to anyone else? Not sure if just this week I am off or if I didn’t eat enough before lifting? I did my cardio and then lifted after each day. Any advice? I want to add in strength to my routine but don’t want to blow out my weight loss progress. I still have another 20 lbs to go until goal weight. Any advice appreciated.

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5 months - over 30 lbs. lost

Context - 37/M 6’2” Starting weight 217lbs Current weight 186 lbs Goal weight: 180lbs

Overall goal is body recomposition, not necessarily weight loss only (really trading bad weight for good weight).

As a young(ish) father with young kids, I’ve been wanting to slim down but that’s been difficult due to a mindset, not necessarily a physical limitation, which I’m grateful for.

I was diagnosed in 2021 with PTSD, major depression and was experiencing panic attacks (and anxiety attacks).

The PTSD was due to an accident I had that was really no one’s fault, but it was partially because of the way I was trying to get in shape at the time. It’s a can of worms, so that’s all I’m going say about it.

With the help of medication, lots of therapy, and time, I’ve recovered.

To make a very long and nuanced story short, I started taking medication that while extremely helpful for the body, mentally I drug my feet on physical activity and it showed.

I was afraid to exercise for fear of a repeat accident, panic attack, etc. So I just gained more and more weight from the lack of activity. It wasn’t until my GP said that my cholesterol was too high that I finally pushed myself past my fear.

All I could think of was my wife and my children, and my God-given position as father and husband to be an example of an overcomer of adversity, just as I did in 2021.

So in February this year, I bought a Peloton on FB marketplace and signed up for the subscription, and also for the lifetime membership of LoseIt.

With my watch that tracks my activity (including sleep), the scale that syncs to the LoseIt app, a solid workout plan and diet strategy, a fundamental shift in thinking towards food helped me shed not only physical weight, but mental weight as well.

Losing weight over the course of the last 5-6 months has helped me be patient, ease into new mindsets, melt away fears, and make a lifestyle change that is more likely to be permanent.

I’m grateful for apps like LoseIt, a community of people dedicated to healthier living, and broken chains! ⛓️‍💥

Anyway, I just wanted to share this with you in hopes that it would encourage someone else on the same or similar road.

Keep going!

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Close to my first 10lbs, but struggling.

Trigger warning: eating disorders

Hey all, I feel like I'm slowly slipping into bad habits and I know I should stop, but seeing faster progress is so tempting.

I started my weight loss journey mid June. I decided this time to work on making small, manageable changes so that I build better habits and don't regain once again. (I gained 70lbs in the last 3 years from my lowest). I alloted just over a year to meet my goal of 60lbs lost, as this was a better timeline.

I was doing good with making changes. I greatly reduced my alcohol consumption, prepped more meals at home and greatly reduced how much I ate out. I started losing weight and felt encouraged.

Then I decided to stop having breakfast and go down from 3 meals a day to 2 meals a day. I did this because I work a 9-5 office job, and outside of work I'm extremely sedentary. I figured my body didn't need all that food with how little I move. I saw a 2lb loss I think the week I stopped breakfast. Encouraging!

However, I got into a bad habit of drinking more on the weekends and slowly started slipping back into eating out more and having my favorite snacks again. I didn't gain weight but I didn't lose any either, and I maintained my weight for roughly a month. I felt discouraged not seeing progress for a month, so this last week I decided to tighten up and avoid alot of the crappy foods I've been allowing myself to have. I figured that in order to actually expect weight loss, I need to do something that would translate to that. I've just been hoping I somehow lose weight while barely trying.

Well I was almost a pound down this week, but a day or two this week I skipped lunch as well. And now I'm down roughly 2 lbs this week, and I'm less than a pound away from my first 10lb weight loss.

I've struggled in the past with restrictions and purging, and so I know I'm vulnerable. But it feels SO GOOD to actually see the scale moving after a month of disappointment. I'm having a small lunch today (can of tuna mixed with spices, mustard, and mayo) and I'm excited for my weigh in tomorrow, hoping that I reached 10lbs. I was less than a pound away this morning and I hadn't pooped in like 3 days and I've pooped twice already today so with reducing my food today and pooping I'm hoping I'll meet it tomorrow!

I just don't know what I want to do, because I wasn't gonna eat the tuna, but then I felt hungry so I decided to eat. I'm not forcing myself to starve when I actively feel hungry. I'm just trying to eat as minimal as I can to fill that hunger.

I feel like I'm standing on the line between healthy reduction and eating disorder, I'm not in either category I feel.

Idk why I'm posting because I don't want people to tell me to eat more, I know I should. I'm focusing on eating protein to avoid muscle mass and hair loss. I guess I just want someone to relate to me and help me feel not alone in this

Thanks for reading

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How far from your goal weight did you start to experience the Paper Towel Effect?

Male - I determined my goal weight to be 160lbs. About 14 months ago in my weight loss journey I was at about 230lbs. With several things I'm doing to lose weight, I am at 187 currently!

I have read about the Paper Towel Effect in regards to weight loss. I'm wondering how far from your goal weight did you start really experiencing this effect?

I'm currently 27lbs away, and barely started noticing some subtle changes in body shape, even though I have lost about 40lbs!

Trying to keep my own motivation going by posting and asking this.

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Encouraging Excerpt from Atomic Habits

Hey! I’m on a weight loss journey along with the rest of you all on this Lose It community. In an effort to keep on with my desired trajectory I started reading Atomic Habits (James Clear) and have absolutely loved his book to encourage me in this process of weight loss.

Today I was reading a section titled “goals restrict your happiness” and I wanted to share an excerpt here to encourage any of you who are in the grinding away process of working towards your goal weight / goal body / goal life.

Here is the quote from the book… let me know what you think of it and/or if you’ve read this book before and how it has impacted your fitness/diet/lifestyle journey! I’d love to chat about it.

“When you fall in love with the PROCESS rather than the PRODUCT, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running. And a system can be successful in many different forms, not just the one you first envisioned.”

Today I am still 15 pounds from my goal weight (the product I’ve set a goal towards) but my system is running so smoothly — tracking my deficit, going for walks, exercising daily! I have so much to be happy about in this hard process of losing weight & want to note my daily successes even if I haven’t yet reached my final goal :)

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Struggled to carry much less than I’ve lost

My walk earlier put my weight loss into perspective, which came at a good time for some needed motivation!

When I started losing, I weighed approximately 6 stone more than I do now, and started huffing & puffing 10 minutes into a walk on flat ground.

Today, I walked 5k on hilly ground lugging a bag with me, and struggled with it. As I typically can walk further these days I weighed it at home out of curiosity and I was carrying an extra stone around in that thing.

Difficult, but it struck me I used to have 6x that weight wrapped around me and I managed to start getting one foot in front of the other. Yes, distribution plays a massive part, but I’ve been frustrated that the last stone or so is slower than the rest to go - and no wonder! Still one more of those bags to shift, but at least it’s just that

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I lost weight and then gained it back, feeling embarrassed and awful TW: body image issues

I (21f, 5.2ft) I started my weight loss journey in January at 62kg. From January to April, I lost 5kgs, from 62kg to 57kg. In the summer months, I had continuous internships, which were very strenuous, with me working about 12 hours a day, including the weekends (I wanted to get an offer of employment at the companies I was working at). I finally got offered a job at the company I worked at in June through my campus placement program. I’m grateful for the opportunity that I got and for the job security, but the stressful two and a half months have made me put on all the weight I lost. Particularly in late July, early August, I put on two kgs, from stress eating before my first ever set of job interviews.

Now, I just feel embarrassed to look at myself in the mirror, because I did it, I lost the weight and then just ruined my progress. I don’t feel confident in my body at all, and I feel horrible every time I eat anything remotely “unhealthy”. It got to the point where I starved myself for a day or two. This was especially concerning because it took me years to unlearn that starving like that is destructive. I feel horrible about myself and I can’t motivate myself to start again because I feel so discouraged.

My starting weight is again 62kg and I aim to lose 10kg. Any advice and tips to keep myself motivated would be helpful.

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