Mindset: how do I stop making weight loss "projections"?

On my weight loss journey this time, I want to stop making "projections". For example, what I have now is a page in my notes app showing how much I can weigh every month if I stick to the plan. I'm assuming I can lose 4kg per month because that's the plan I'm following according to the information in Caloriecalculator.com.

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So I have the months listed out in my notes app and the exact weight I want to be every month. I like this because it makes me look forward to certain months where I can reach weights that I've never been before.

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But at the same time it feels incredibly difficult. What if in August I don't make it to X weight? What if I stall for a month? What if I end up needing multiple diet breaks? Etc.

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I want to be like the people who just do the deficit and the exercise and are like "oh I lost 3kg this month, nice!" "this month I lost 2.5kg, not bad, next month I'll....."

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I find this difficult though. How can I shift to this sort of mindset?

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30F, 5'6", 300 lbs. I feel like I need more help than diet and exercise alone.

Hi everyone,
I'm 30F, 5'6", and about 300 lbs. I recently had my third baby and I'm finally at the point where I know I need to make a real change.

I've struggled with my weight for most of my life. I was a healthy weight in high school, but after that I steadily gained weight and have never been able to lose it and keep it off. I've tried calorie counting, low carb, fasting, and plenty of fresh starts. I usually lose some weight, but eventually I gain it back.
The hard part is admitting that I don't think this is just a motivation issue anymore. I feel hungry a lot. I think about food way more than I want to. I can be completely committed one day and feel like I'm fighting my own brain the next.

My doctor told me that at my weight I should consider medical weight loss options. Part of me feels relieved hearing that and part of me feels like I've failed somehow.
I want to lose weight for all the obvious reasons. I want to be healthier. I want to be active with my kids. I want to stop feeling like the biggest person in every room. I want to buy clothes because I like them, not because they fit.
But I'm also scared.
I'm scared of doing nothing and being 300 lbs for the next 20 years.
I'm scared of medical treatments and long term side effects.
I'm scared of making a huge change and regretting it.
I guess I'm looking for perspective from people who started around my size.

At what point did you realize you needed more support?

What finally clicked for you?

And if you were in my shoes at 30 years old with three young kids, what would you want your future self to know?

I'm open to hearing all experiences. I think I just need to know I'm not the only one who's felt this stuck.

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Decentering Food

I just started my (85th) weight loss journey and I’m down 20 lbs so far. My goal is 70 lbs total and I really want this to be the time I lose the weight and keep it off so I’m working on changing my mindset and creating new habits. One of the things I know I need to work on is decentering food. Before, it seemed like my entire life and all my activities revolved around food in some way. Going to the farmer’s market on the weekends comes with a donut and a special drink! Meeting up with friends always involves a meal. Movies = popcorn. Going shopping? Get a pretzel! Pretty much all activities are linked with a food item in my head and these habits have been the hardest for me to break.

I usually don’t allow myself to have these treats, mainly because my goal is always satiety, and if I spend 400 calories on a donut, that’s a whole meal I could’ve eaten without going to bed hungry. But *not* having the treats contributes to feelings of deprivation, and I think I eventually overeat at other times to compensate.

Do you all have any tips for how to create new habits and rituals for activities/social outings that don’t involve food? I don’t necessarily want to take away food without replacing it with something else but I don’t have any ideas.
Thanks!

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Food noise

Start Date-9/16/2025 SW-349 CW-267.7 GW-215 M,35yr,5'9"

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Hello all. I've made a few posts on here before. I found posting when I'm feeling a bit down, struggling or wanting to celebrate has been really beneficial and cathartic for my weight loss journey.

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So like my title says, food noise. I'm sure everyone in here is familiar with the idea. When I was at my heaviest and eating unrestricted I never really noticed it because I ate whenever I wanted and I ate whatever I wanted. Now that I am meticulously counting calories with a food scale and MyFitnessPal (270 days of continuous tracking) The food noise is ridiculous.

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So when I first started losing weight I was on a very strict calorie deficit of 1, 000kcal. At that time I didn't struggle with food noise nearly as bad just because my tdee was still relatively high and still feel like I ate a decent amount of food.

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Right now I believe my TDEE is roughly 2400 to 2,600 so I jumped between a 500 KCAL deficit and a 1000 KCAL deficit every other week. The 500 deficit is definitely better but the food noise is still ridiculous. I wake up thinking about food. Next meal, thinking about when I'm going to allow myself to have a slice or two of pizza (and that's after having a slice or two of pizza on the weekend). Anymore. Feels like I'm lurching from one cheat meal that's within the confines of my deficit to another.

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I'm really happy about the weight loss. I'm more confident I'm doing way more physical activities. I can finally close shop in the standard sizes instead of big and tall despite not being tall at all lol. That being said, this has made me realize that I will probably need to do some level of calorie tracking the rest of my life because of how loud my food noise is and because of how easily it would be for me to slip back into that mentality of eating whatever I want whenever I want

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Has anyone else had the realization that food noise is very loud for them? And if so and how do you combat it?

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For those of you on this weight loss journey fid you ever slip up and eat a ton more calories than you're supposed to?

Last night I ate way more calories than I used to. I had cupcakes and cookies and ice cream. This morning i got back on the beam and had ostmeal and eggs.

I had stuck to my calories goal 13 days in a row and then I trip up and eat all that ice cream and cookies and cup cakes. I feel discouraged because I tripped up and couldn't control myself . But I also feel like I should get over it and continue my diet

Do you guys ever trip up and eat way more calories than you should ? How do you deal with it ? Do you get discouraged or you don't really sweat it?

So far I lost 35 lbs and I'm continuing my diet. Just sometimes I trip up . There's temptation and I'm only human . I'll get over it . This is a marathon not a sprint . and no one does it perfect .

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Body composition scales.. Reliably accurate or grain of salt accurate??

I (42F) have been on a weight loss journey for 75 days now and have lost 26 lbs down, from 338lbs to 312lbs, so I still have a lot to loose. I do low impact exercises (due to a torn meniscus issue) 45 minutes 4-5 times a week. I count calories and am usually eating in the 1200 to 1400 range, which is well below my TDEE.

I was recommended the RENPHO brand scale and have been using it daily to track my weight and body composition information. So here is my question: Is the composition information on these types of scales reliable and accurate or is it more of a rough calculation/guess? I have been trying to research and understand all the data my scale measures so I can learn and make lasting health changes. But am confused by some of the readings I am seeing.

Any advice on how to understand and follow my body composition information better and what parts are more reliable is greatly appreciated!

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Sustaining weight loss and weightloss with unstable medication (not weightloss meds, but medication for other health issues)

I’ve been struggling with weight for a long long time, as a kid i was quite thinn, then i became quite big with beginning of puberty (normal for young girls, didn’t know that back then) lost a lot of weight very quickly and in unhealthy ways,

then started antipsychotics, gained a lot, like ALOT bmi of 37, lost weight healthy for 10kg, gave up, gained some, then began to loose weight, swayed a lot in weight very drastically, stopped the meds, quickly got down to bmi 20, with the mix of the stopping meds and unhealthy methods, but also worked a lot with my body, was finally happy in my weight, but at my lowest weight i was in the hospital with very severe dehydration and couldn’t eat for a week, had to start my meds again, went through a trial of many other antipsychotics and other medication associated with weight gain and a lot of hospital admission with little area to move, Gained weight, back to bmi 31, stopped my meds again, began my meds again, and a new adhd med associated with weight loss and now I’m bmi 28, and trying to loose weight down to

bmi 20-23, depending on how i will look at that weight, and Mabye higher bmi as I’m a person who gains muscle by just looking at weights, and also i work a lot with my body in farming and outdoors activity, and i rather not be too thinn as it dosent fit my lifestyle.

But does anyone have tips that with all these meds constantly being switched out and changed how I’m supposed to sustain weight and loose it healthy,
Any tips would mean the world to me

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