Eating big and dealing with the Guilt

35M/5'10"/SW 349.0/CW 283.4/GW 200.00/ LOSS START DATE9/16/2025

I've made a few posts to this group before. It's been beyond helpful to me to be able to talk about my weight loss journey and some of the challenges I come up against.

The current challenge I am facing is having to deal with cheat days, slip ups or whatever you call days where you eat above your deficit.

I have been diligently tracking my calories since September 16th. According to MFP, I have tracked my calories for 178 days straight. I am a little over 66 lb and Brother, let me tell you it feels great.

I've been very meticulous with my eating. Completely switched up my diet. A lot of salads, lean meats, virtually. Virtually no pasta. I can count on one hand. The amount of times I've had pasta since September three times. If my family wants fast food for dinner, that's what they have and I will eat shredded chicken breast and rice.

That is why I am struggling with this weekend. For whatever reason I splurged and while my kids ate McDonald's I ordered myself a pizza from my favorite dive bar. The perfect amount of cheese, pepperoni and grease. I've proceeded to eat the whole pizza myself throughout the night. I also had a few heavy drinks. A Guinness slammer and a White Russian to be exact. Today, I met with some friends after the gym and we had a few drinks at a cigar bar. I proceeded to join them at the local Chinese buffet and ate very big there too.

All in all, I barely ate over what would be my maintenance calories for the day. I was over by 110 calories yesterday and I am 67 calories over today (chatgpt is very helpful in counting).

I can't help but feel a sense of guilt because I haven't eaten at maintenance calories in 178 days. How do you guys combat the feelings of guilt when you go overboard?

submitted by /u/FT1882
[link] [comments]

from loseit - Lose the Fat https://ift.tt/WILRjeH

CALORIES IN / OUT !!

I’ve finally realized that weight loss really comes down to calories in versus calories out.

In the past, I lost 20 lbs (9 kg) through intense cardio, sprints, and stair master sessions …only to gain it back, and then lose it again.

This time, I focused on minimal cardio, light weights, and about 6,000 steps per day, while maintaining a 200 calorie daily deficit. I’ve not only lost weight but also kept it off for a year.

Cardio is important for heart health, but when it comes to weight management, it’s all about calories !! nothing else matters.

submitted by /u/DarkKnightt019
[link] [comments]

from loseit - Lose the Fat https://ift.tt/nlwfsP2

Loose skin

Hi everyone.

I’m starting my weight loss journey and I’d really appreciate hearing some real experiences. I started gaining weight around age 15 due to depression. I’m 20 now and currently weigh 145 kg (about 320 lbs).

Before that period of my life I was actually very active – I competed in school sports competitions, went to the gym, and generally lived a really active lifestyle. Unfortunately my mental health got very bad and all of that slowly disappeared.

The good news is that I’m finally doing much better mentally, and I’ve decided to seriously commit to losing weight and taking care of myself again. One thing that worries me a lot is loose skin.

I know that having a healthy weight and a normal BMI is much more important than worrying about loose skin, but it’s honestly the one thing that keeps bothering me when I think about this journey.

For context: Age: 20 Height: 178 cm (about 5'10") Weight: 145 kg (320 lbs)

I gained most of the weight over the last ~5 years. I would really appreciate hearing from people who were in a similar situation (significant weight gain in late teens / early 20s).

How much loose skin did you have after losing weight? Did your skin tighten over time? Is there anything you did that helped?

Thank you so much in advance for sharing your experiences. It would mean a lot to me.

submitted by /u/mlikyq
[link] [comments]

from loseit - Lose the Fat https://ift.tt/9LoKFId

CICO

29 SW 255lbs CW 245lbs

I’ve tried so many of the fad diets out there.

Keto,

Soup diet

Weight watchers (I’m sure works for some but it’s too much relying on a phone for me)

Avoiding the basic “calories in calories out” cause I thought it would be way too annoying and difficult.

Here I am, 8 days in to CICO. Trying to stick to routine- it helps me not grab whatever. I’ve been doing a protein shake for breakfast, and a Tiffany plate for lunch (around 350 calories) and for dinner, I can pretty much make the regular meals I’ve been making for my family, but keeping a smaller portion, along with a salad on the side to fill up. last night at the end of the night I even had enough calories left to have half of a donut. I was worried about the scale this morning because of it, but I was still down half a lb. I know the weight loss will slow down plenty. I know there will be times that it is more difficult than others. But I am honestly really enjoying doing CICO.

I am going to start incorporating some light workouts. Due to my weight, walking 10 k steps leaves me sore the next day but once the weather gets nicer I will be taking my baby out for walks and trying to hit 10 k steps a day.

I am so relieved to be able to work ways around still having something sweet that I would most likely avoid while being on other diets. I really feel it will help me to consider this a lifestyle change and not a “diet”

I also feel soooo much better physically. Although there aren’t any changes to my body yet, I already feel way less bloated and more energized than before by cutting out the garbage I would usually eat.

submitted by /u/kayem16
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Spm1tFo

Exercise cals and whether to include them.

M, 173lb,5’11

I know this has been talked about alot - but im trying to figure out if I should count my exercise calories in my deficit.

Everyday this month im rowing 10,000M (personal fitness challenge thing, not for weight loss.) depending on the intensity, my machine says I’ll burn anywhere from 415 to 515 calories, depending on intensity. This can take anywhere from 45-60 mins. I’m also resistance training every other day, I do not count these calories in my deficit.

I’m eating around 2200 calories per day. Is this enough? Considering this puts me at a deficit of 800-1000 per day if I’m not mistaken?

Appreciate the help!

submitted by /u/BLPROD1994
[link] [comments]

from loseit - Lose the Fat https://ift.tt/6M0P4dC

Weight loss advice

So I been on ozempic for about a year my eating habits before were horrible, now I get full faster physically but I can’t stop the urges. I’m getting better at it but still struggling ozempic helped me stop the urges. I been off ozempic for about almost a month. I feel like I’ve gained a lot of weight but on the scale it only says I’ve gained like three pounds. Idk if it’s mental but I’m still overweight. I barely did exercise and diet with ozempic, I just did like one workout every 3 weeks and ate less how do I loose weight without it and control myself?

submitted by /u/CraftyBodybuilder956
[link] [comments]

from loseit - Lose the Fat https://ift.tt/B6uTkH4

I’m stuck at 147kg (324lb) 173cm (5ft8) 30yo Male

As the title says, I started my weight loss journey on January 7th at 163 kg (360 lb). I’ve made progress since then, but for the last 3 weeks my weight has been stuck and it’s starting to frustrate me a lot

Since February 5th, I’ve been doing a minimum of 10,000 steps every single day. Some days I do more, but 10k is my baseline. Right now, that’s my main form of activity. I’m not doing cardio workouts or lifting weights yet, just walking consistently every day

With food, I do try to stay in a calorie deficit. I’m not following a super strict diet, but I make a real effort to stay around a 500 to 1500 calorie deficit per day. I’m not perfect with tracking, but I’m usually mindful of what I eat and I try not to go overboard. I also try to eat more protein, but honestly my carbs usually end up being higher than I want

One thing that might matter is that I’ve been overweight basically my whole life, so this isn’t a situation where I was lean and then gained some weight recently. I’ve been heavy for as long as I can remember, which makes me wonder if that changes how I should approach things

I’m mainly looking for advice from people who’ve been through something similar. Is a 3-week plateau normal at my size? Should I start focusing more on macros, especially protein? Should I add weight training, cardio, or just stay patient and keep doing what I’m doing? I’m trying not to get discouraged, but I also don’t want to waste time doing the wrong thing

What would you suggest if you were in my position?

submitted by /u/Ok-Project986
[link] [comments]

from loseit - Lose the Fat https://ift.tt/adFIREk