Cheat Day advice

Hello everyone, I just started my weight loss journey fairly recently so I’m not very knowledgeable. I’m 21 male, currently 233.6Lbs as of my last weigh in. 250Lbs at my heaviest, and I started putting in effort to losing weight on New Year’s Eve at 241.8Lbs.

I’ve been consistent over the past 2 ish weeks so far with my diet, but I’ve been feeling more and more tempted to let myself go, so I decided to have a “cheat day” yesterday. I put cheat day in quotation marks because I didn’t eat whatever I wanted throughout the day, more like I stuck to my diet but didn’t track the calories, and then treated myself to Taco Bell for dinner and some chocolate as dessert shortly after lol.

I wanted to know if I’ve gained any real weight as a result of having my cheat meal. I calculated the calories of what I ate and figured that I was in a surplus of my maintenance, but I’ve been consistent through this current week leading up to yesterday as far as eating at my deficit, so I figure that I didn’t really screw my progress up. I wanted to hear some tips on how I should approach my calorie intake to bounce back from the surplus. Any advice is appreciated 🙏

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Am I doing enough or should I temper my expectations?

27f, 5’5” Weight has fluctuated from 170-190lbs over the last 8 years or so but recently spiked and I am currently 230lbs. Identified key nutrition factors like: -drinking too much (work in a bar) -processed meats (I love bacon and eggs oops) -fast food -gas station chips/candy -soda

I also finally admitted to myself that I am not as active as I like to think I am. I wait tables so I walk a lot at work, but that’s been my only exercise. I am far too sedentary (depression/anxiety) and spend most days just lazing on the couch.

So I started hiking this month, did 10 miles the first week, 8 last week, and 7 this week. I’ve cut out all of the foods I listed above, and am limiting myself to 3 alcoholic drinks a week and I’ve been sticking to wine or seltzers. I’ve also been cooking all of my own meals and switched to seed oil for dishes I usually use butter for. Switched out unhealthy snacks for healthier options. I have eaten out once or twice, but gotten lighter options or eaten smaller portions. Based on my tracker i’m averaging about 1600-1800cal a day, and burning about 200-300cal a day. Am I doing enough? Will doing this consistently show any progress? I am already losing my motivation and struggling to push myself because I worry it won’t work and I’m just depriving myself (I’m a bit of a hedonist)

I know I could cut my calorie intake further, but for some background: I’ve been stuck at this weight before right after high school and it spiraled into a “500cal a day and exercising until I puke” ED that took me a long time to unlearn and heal from. Putting all of that weight back on so suddenly is wearing on my mental health so I’m trying to approach the journey gently.

TLDR: is going from no activity to light hiking, coupled with a minor calorie deficit after an excess enough for significant weight loss? My goal is to lose 60lb.

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Successfully lost almost 30 lbs but suddenly starving?

Started at 180, now at 150, 5'4", female. I've had a slow and comfortable 30 lbs weight loss over the past 8 months or so, have not struggled much. Hoping to lose another 20 ideally, but find myself now suddenly absolutely starving constantly, and having episodes of reactive hypoglycemia especially at night where I just have to eat or I feel like I'll pass out. I have no idea what I could be doing wrong, I haven't changed anything really though I am at a bit of a plateau, I've even attempted to eat at maintenance for a few weeks to see if things would improve but so far it has not, at all. Any advice?

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cannot stop thinking about food, even after losing 160lbs.

since march 2023, i've lost and kept off 160lbs. my weight has flucuated 10lbs less or more, but pretty much I've maintained it for over a year and I just cannot stop thinking about food. I have this constant mental hunger and preoccupation with food. it feels like everything I do is just a distraction from my next meal.

i'm a 6'0 tall male and I work in an active job. I can easily eat 2500 calories a day and maintain my weight, but no matter how much I eat in a day, I never feel satiated or full and it feels like I'm fighting a losing battle. I have times when my stomach feels full, and stretched, but the mental urge to continue to eat until I'm physically sick is still there. I've tried eveything at this point, I've cut back on carbs and processed foods, thinking they might've been addictive. I've done the opposite, and allowed myself my favourite foods in moderation. I've upped my calorie intake, my protein, my fibre. I've drank more water and I've tried volume eating. I've even tried gaining back 10lbs, thinking it would make up for the year of restriction that I needed to lose so much weight in the first place. I just feel completely lost and it feels like all this weight loss has been pointless if I'm bound to gain it back eventually. I gave it time thinking my appetite would eventually return to normal once I've maintained my weight loss for a while, and it feels like after a year, I'm still waiting. I will forever be tracking my calories because for me it is the easiest way to keep track of food, but I don't know how to get over the mental obsession with it.

has this happened to anyone else after a large weight loss? and how do you find is the easiest way to maintain it? i'd like to lose a little more weight, because I'm still a little pudgy and my bmi sits at around 24, but it feels like I'm going to go in the other direction whether I like it or not

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I lost almost 40 lbs in the past 5 months and here is what learned

You don't "HAVE" to exercise first if you started with a very high number, like if your BMI is considered way past "obese", please don't let exercise give you a delusion that you're burning so much calories that you could just eat more. Light exercise literally means nothing when it comes to weight loss. Take a 20min walk doesn't justify eating a whole bag of chips. Doing a 15min pilates doesn't justify consuming a whole box of fries. Stop lying to yourself and stop using exercise as an excuse. Count calories!

It's not that hard if you just stay away from: extremely sweet snacks/dessert, deep-fried food, big cheeseburgers, pizza (especially thick crust pizza, and just white bread in general), most dipping sauce, and sugary beverages. I know, I know, there are so many delicious stuff you can't touch when you're trying to lose weight, but you don't have to always do that, just control the portions, that's what's important. Instead of eating a whole jar of cookies, try just take 4 pieces and put them back. Instead of drinking boba tea, try 0-cal soda or low-cal beverage with some flavors.

Give yourself a cheat day once in a while (maybe every 8-12 days), but even for that day, COUNT YOUR CALORIES. For example, if you're consuming 1200-1400cal in usual days, you still shouldn't eat like 3000+cal on your cheat day. Cheat day doesn't mean you could eat whatever and however much you want without any limit. For me, the highest I will go on my cheat day (in the aforementioned case) is 2000cal, no more than that. Well, this is what I can think of now, hope it helps!🙂

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Trying to get back on track

Hello all. I’m on a weight loss journey, but for the past month I’ve been eating off my plan/ordering take out here and there. The scale is fluctuating due to that and I’m not surprised.

I want to take my weight seriously. Sometimes I’ll think since I’ve lost 30 lbs it’s okay for me to splurge here and there but then other times I’m like, I’m still pretty overweight and I should take my health seriously. (5’11, ~258 lbs Female, late 20s)

What helped you get back on track?

I did meal prep and portion out some food for the next couple days. Any healthy recipes you’d recommend? Thanks!

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Feeling deflated after large weight loss

So I've lost about 70kg/154lbs which is great, but I still hate how my body looks. I'm now 95kg, 183cm and even though that's still a decent bit overweight (cut off point for an overweight BMI is 84kg/184lbs), I sort of expected to look a bit better by now?

I don't really know what I was expecting but it wasn't THIS! 😔

I'm sure it'll improve as a lose more fat as there's clearly plenty of fat still there but I dunno I guess I sort of expected/hope it would look different? I know it could've been worse, the loose skin in my chest could've been so much worse etc but still just so disappointing

Can anyone else relate to this?

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