Whew, this is rough.

I'm doing a liver shrinking diet because I was supposed to get gastric sleeve surgery in a few weeks. However, my kidney function is too low (49) to safely handle the surgery right now. So, I was going to keep on the liver shrinking diet for a few weeks anyway just to see if I could do it. The problem is, I keep going WAY over my protein limit. The nephrologist wants me to do 120g of protein a day and mine has been between 170-190g on the liver shrinking diet.

Is there any way to stay full on a low-cal/low-fat/low-carb diet without going over 120g protein?

I am starting a GLP-1 through Joult soon, but I really want to figure out a healthy way to eat in the meantime that will both protect my kidneys and promote weight loss, without leaving me exhausted.

Yes I've talked to all of my doctors. So far no real concrete answers. Posting here is a last resort. Thank you.

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Struggling to hit protein goal on a deficit

I find it really difficult to hit the protein goal for my weight, ive heard that its usually 2g/kg so Im pretty overweight at 82kg and I usually get around 80-100g if I really focus on protein foods , however its still not 160g does it matter THAT much really? Im also on a deficit as I'm trying to do body recomp my maintenance is 2400 and I'm aiming for 1600/1700 however protein powder I can find is like 200 cals a serving and even if I try my best im still looking at the 9pm on the clock and the 60g of protein left, 20cals left and want to give up haha, can anyone relate?

( ps. Im a 17yr old girl thats a newbie to gym and healthy weight loss methods and I go to the gym 3/4 times a week doing weights and cardio if it matters)

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found out the medication i thought was helping me was harming me all along

I have a history of mental health disorders so for that I obviously seek treatment. Ever since I was little, i’ve had trouble with emotional eating and binge eating after growing up in a really traumatic childhood. my weight was always a topic of discussion among doctors but the only doctor that i was comfortable really discussing the stress it brought me was my psych doctors. after asking over and over again that whatever medication i was recommended to try be weight neutral, i was finally prescribed my little cocktail lol. 3 years later I didn’t know i’d still be shaking my head at this decision while im on the stairmaster fighting for my life. I was put on Mirtazapine. Sounds harmless right? Wrong :/ I ended up gaining about 130 pounds and saw no end in sight before I finally ended up stopping. I was constantly being told that it wasn’t the medication and it was just my depression which would cause the medication dose to be upped. WELLLL, fast forward to 2025. I’m innocently scrolling on tiktok and I come across a post about a girl in recovery from an eating disorder. Her story touched me and as I was reading the comments I noticed people were asking her how she was able to gain all her healthy weight back. her answer? MIRTAZAPINE :( . the second i saw that my heart sank. i clicked on the comments and it was revealed to me that apparently this is extremely common? all of these girls are saying they were prescribed it specifically for weight gain and appetite stimulation and i’m just completely floored. the amount of times i spent sobbing in that room only to walk out with a medicine that makes everything worse ugh. there is a NSV to this story though- if i would’ve seen this a month or even a year into my weight loss journey i would’ve felt so discouraged and thrown myself a pity party, i probably would’ve ate myself to another 50 pounds. but today I weighed in at 224. i’ve lost over 140 pounds by myself and im only about 40 away from my goal. this is truly the time im doing it for me!! I’m supposed to hit my goal a week before my 26th birthday. it was a shock to read that and see my doctor wasn’t fully truthful but it’s nice to see how my way of thinking has changed through this whole journey and suddenly setbacks don’t seem that big when i know all i have to do is follow the formula

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What are your fitness/weight loss hot takes?

I'm just curious to see what people unpopular thoughts are when it comes to weight loss/fitness.

I'll start.

My hot take is that BMI is a horrible tool for tracking health. According to the BMI scale I've been overweight since I was a freshman in high school. The thing is in high school I was always working out and lifting weights. So even though I (F) was 5’7 and 165 pounds, I had a lot of muscle mass with some vanity pounds.

BMI doesn't take into consideration muscle mass, bone density, or the way out bodies are built. Its just takes out height and our weight and puts it into a formula.

So what's your guy’s hot takes?

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2 years of work - bought new clothes today and for the first time, I didn’t see a fat girl in the mirror.

https://imgur.com/gallery/two-years-of-progress-slow-with-many-stalls-long-way-to-go-still-progress-EihT9N2

I’ve been on Ozempic for over two years and it has been extremely helpful in eating at a deficit.

I initially didn’t do any exercise at all, but I realized early this summer that I needed and wanted to focus more on recomposition and fat loss rather than merely weight loss.

And I have! I worked out 33 times in July alone (I can barely believe it myself!)

I’ve been very hesitant about buying new clothes but I finally gave in today and bought some new ones.

And when I looked in the mirror, I didn’t immediately go ”I’m fat!”.

I’m hardly thin but I look… normal?

At least in clothes 😅

As you can see when I’m not wearing clothes, I still have a very high body fat percentage and a large stomach.

But I’ve switched from having a goal weight to focusing on reducing my waist and navel measurements (as abdominal fat is a better predictor of future health than weight alone.)

I’ve managed to lose 5lbs in July though and shaved a few centimeters off.

I feel hopeful for the first time in a long time.

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Unexpected weight loss?

Hello! You may be wondering what I mean by unexpected weight loss.

So, since 2022, I’ve went from 145 lbs to 185 lbs due to life stressors, trauma and low-motivation. During this time, I would try to go to the gym, drink only water, no chocolate/sweets. I would definitely indulge in fast food, so you may be thinking, “oh yeah, that’s why!”

But I kept gaining instead of losing. I’m on birth control pills, but it’s been 10+ years on them and I was slender before. So I eliminated that. I thought about going to the doctor’s for a thyroid check because I seriously couldn’t understand why I couldn’t lose the weight. I was fasting, I drank water over pop 9 times out of 10, I indulged but I was even using a calorie tracker and I was always under for the day when I actively used the app.

Fast forward to the past few weeks. I’ve been really bad. I have been drinking 1-2 sodas a day, eating fast food 1-3 times a week, drinking alcohol, letting myself snack here and there and I don’t have a gym membership anymore.

I went from 185 lbs to 168 lbs. I haven’t been this low of a weight in YEARS. I’ve staggered from 172-180 forever. I could never get the scale to read less than 172 even on days I thought I was doing well.

How could’ve this happened? Well I realized something else.

I don’t eat breakfast, I wake up every day nauseous so it takes a few hours to even crave food. I don’t eat until about 2-3pm. Then I have a dinner when my boyfriend comes home at 7-8pm. I’ll have a snack in-between just because I know I can. When we grab fast food, my portions are way smaller. I don’t get the biggest burger or multiple meals (cough cough, Taco Bell lol) I eat until I’m full and then I stop and wait 10-15 min to make sure I’m truly done eating my meal. I am a very slow eater, it takes me a while to finish a meal because I just don’t like feeling rushed.

PORTION CONTROL PEOPLE. Listen, this isn’t a post recommending to go back to fast food, or drink alcohol/soda, or stop going to the gym. It just shows that one of the first steps I SHOULD’VE MADE was portion control!!

Once you learn this concept and you get your body used to eating smaller amounts at a time, you can then learn to focus on, hey, maybe I’ll just have a soda or two on the weekend, maybe I’ll save fast food nights for 1-2 days on a weekend as a reward. Maybe I’ll stop drinking for a week or so and see how I feel. Those first steps are SO IMPORTANT to see progress.

I post this with hesitation because I have fears I’ll just revert back to the 170’s and lose progress. But seeing that new number for the first time in 2 years really made me motivated that I am capable of losing weight, nothing is wrong with me, just my mindset.

I grew up with food scarcity and only having access to junk food and soda. Encouraging good eating habits weren’t there as we were all in survival mode in that household. I remember running to my room with the brand new box of Lil’Debbie’s and eating the entire box full because I knew by tomorrow, my Dad would’ve ate it all.

This has continued subconsciously in my mind that I’m worried if I don’t take the portions I want NOW, it’ll be gone and I won’t get more. I did that a lot with my boyfriend and when we would get Domino’s. He didn’t take over and eat everything, he always let me grab what I wanted first and when he was done with his first plate, he would wait for me to finish and let him know if I wanted more. He did this not because he was asked to, because he cares about me.

I knew I didn’t have to worry about rushing to get another plate. The food just tasted so good, I wanted more even if I was full. But now? We get pizza and instead of 3 pieces of pizza to START and a handful of bread bites and several slices of cheesy bread, I start with 1 piece of pizza, some bread bites and a slice of cheesy bread. I sit and wait 5-10 min after to see if I want more. Usually I got up for another slice. But instead of eating 4-5 pieces by the end of the night, I only had 2.

Sorry for the long post, I’m just shocked how I didn’t even have to change my eating habits at first to see progress, although health and what you put into your body is VERY important. I know if I take these steps, I can get into new habits.

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One year into the journey, just ran 3.8km!

Hi everyone! I started my weight loss journey pretty much exactly one year ago (plus a few days). I was intending to do a big celebration post with lots of charts, but I’m too lazy to put that together. 😂

However, I am celebrating! I just ran 3.8km without stopping or slowing down. Last summer, that would’ve been completely unthinkable! When I started (inconsistently) trying to run in December, I could barely run for 30 seconds without slowing to a walk, and now I ran for just over 30 MINUTES! I’m unbelievably excited about that!

In terms of weight, I started at 220.4lbs. Today I’m around 194, so 26ish lbs lost in a year. I’m 5”5” (165cm) and female, for context! Aiming for 145lbs or so, not completely sure.

I’m not thrilled with that number to be honest. I was hoping for 50lbs lost in the first year. But the fact that I’m still on this journey and I haven’t given up is huge! And really, I lost closer to 40lbs when you take the 10lbs I regained and lost again this spring into account. (I tried to take a maintenance break and fell off the wagon, but at least I got back into it!)

So I’m still going, with at least another 40lbs to go. Maybe I’ll be done and maintaining by this time next year, maybe not! But I will definitely be running 5ks sometime soon, and maybe 10k by next summer. 😊

A couple other NSVs that I’ve noticed— my mental health has improved, I’ve been sick WAY less often, and I have fewer migraines. I also have more energy generally! My clothes fit better, but I haven’t gone down any sizes yet. I’m less skittish about being photographed, though I still don’t love it. I think most of the weight came off my back and my face, but of course I’ve slimmed down a little bit everywhere.

If you read this far, thank you! I hope you found something to celebrate today, too. This community is amazing!

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