rambling: how i am dealing with food noise, cravings, constant hunger

hey guys! i just wanted to ramble here about my journey to a calorie deficit. hopefully this can help someone <3

background: i've been counting calories for about 11 years now. constantly stuck in yoyo dieting. gaining a bunch of weight. losing it. gaining it AGAIN.. and a bit more on top D: it was always because i would cut my calories extremely drastically and could never stick to the deficit long term. [i was bullied severely so i would always want to lose weight as fast as possible so those comments would stop]

i went through one of the most stressful times of my life last year and used food to cope. as a result, i lost all my hunger cues and honestly i suspect i had some insulin resistance problem as i had a) constant sugar cravings b) never feeling full even if i was eating enough calories c) binging episodes back to back d) constant food noise ....the list goes on :(

i decided to go on a calorie deficit again this summer. this time, it was going to be different. i decided, i would not race against time. if i needed 1 year to lose the weight. 2 years. so be it. therefore, i kept my deficit minimal + closer to my maintenance. initially when i started out.. i was actually struggling because i was used to eating 3000-4000 kcals throughout my college semester 😭 and it all evened out. i focused on food quality, increasing my fiber + protein. i also fixed my sleep. i have a HUGE sweet tooth.. ik too much fruit is bad for u but i'd munch on a bunch of watermelon and oranges which i think is much better than refined cookies + juice boxes id be sipping on everyday prior to this lol. these things were GAME CHANGERS to my food noise + constant cravings. (even tho i initially hated the taste of a lot of "health foods" .. ik.. i'm an adult😭 )

i've been on my deficit for about 6-7 weeks now. and have just started tapering down my deficit more after eating closer to maintenance. i finally feel full after my meals again and don't feel constant hunger! even the luteal phase hunger is gone!!!

sometimes, we aren't feeding out bodies the right things it needs. ofcourse, CICO this and CICO that. however, WHAT you eat is for your health. HOW MUCH you eat is for your weight.

i would also struggle to be in my deficit when exercising as i would get RAVENOUS (even smth as little as 10k steps). hence why initially, i focused on my food quality first as weight loss in 90% nutrition. i rly hope to just eat at my new deficit for a couple of weeks .. see how i am doing and then start to incorporate some form of physical activity.

i really hope if by making these small changes in a stepwise manner will allow me to stick to them for a longer time rather than ditching them again. and turning back to square one.

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I’ve dieted for years but the weight won’t come off..

OK, so the title is obviously Bait-ey. I have dieted for years. Calories in calories out, daily tracking. I know how much I’m eating down to the calorie. I can eyeball portions to the gram, Ive verified with a scale. the problem is not that I’m eating at a deficit and not losing. I’m not making any claim that I’ve eaten 1200 cal for the last six months and I haven’t lost a pound. The weight that im maintaining makes total sense given my intake, so the problem isn’t a discrepancy there, it’s just that I CANT. FORCE MYSELF. INTO A DEFICIT. CaIl it a willpower problem, but I get ravenously hungry with alarming frequency. I eat clean, but when I’m hungry I can’t focus at all and my mood is very poor. I will be successful with minor, reasonable deficits (I’ve tried daily deficits as low as 200 cals!) for a couple of weeks at a time, but will inevitably wake up very hungry one day and go on the most unbelievable animal like binge you’ve ever seen. I hate eating, I don’t want to think about it and would love to save money by lowering my TDEE through weight loss. but I cannot keep on with this fruitless binge cycle which has seen my focus and productivity dramatically impaired. Clearly traditional CICO does not work for me. Has anyone had a similar struggle with CICO? Have you found alternatives to reduce appetite and Decenter food from your life? Edit: if you’re going to downvote I’d at least like to know why :(((

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Who has actually successfully lost belly fat?

I know you can’t spot reduce fat, and it all comes down to calories in/calories out, but I have lost about 12 pounds and want to lose about 12-15more and my weight has not budged for quite some time .

Further, most of my weight collects in my midsection so I look like I have a beer belly (even tho I don’t drink) despite my weight loss

Was has actually worked for you? Walking 10k steps a day? Running? Eliminating sweets? Lifting? Something else? All the above? I am feeling really discouraged recently. I am a male in my 30s if that matters.

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Grandpa told me that no one will ever marry me because of my weight loss

I (27F) have recently returned from vacation and visited my grandpa for the first time in 6 weeks. My family isn't big on bodyshaming and would rarely comment on people's bodies and honestly I don't think i look too different from before i traveled. I was just happy I managed to lose weight on vacation when it's so easy to get distracted and want to treat yourself. Anyways, he pulled me aside and told me I look much thinner now and that no one will ever marry me. It wasn't until last month I was no longer "overweight" using the BMI measurements (I lost 22 pounds) and I'm not done with my weight loss journey yet. I also spent a lot of money on a nutritionist to help me manage my weight and give me my meal plans every week. Mum told me he just "finds bigger women more attractive" but it's still so heartless with all the money spent, eating healthier, working out for 5 months. I wish people knew that not every opinion needs to be said out loud.

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Demotivated at gym

Hope it’s okay to post this here. I’m hoping to hear some positive experiences with gaining muscle definition so I don’t lose all hope.

I train 3-4 times a week and do dumbbells/kettlebells and treadmill. I’m not amazing at it, I can’t run but I’ve been pretty consistent for the last 6 months. I currently lift 6kg dumbbells which sounds pathetic I know but I started the year with 3kgs so at least that’s progress. I know that my muscles are getting bigger, I can feel the difference in them especially my triceps. But my body fat according to my scale is 38% (down from 40%, again pathetic but it’s took me 5 months just to lose 10lbs). So I feel like I’m doing this work and no one can see it as I’m just a whale. I know I have to lose the fat first so am I wasting my time building muscle and should I just focus on losing weight? But I also know that resistance training is good for weight loss, I’m so confused. FYI I’m 150lbs & 5ft.

And then I get super jealous when I see slim women that I know don’t go to the gym and they have biceps, like lovely toned well defined arms and they don’t lift. And if I tell people I lift they probably think I’m delusional as my arms are just enormous. And there’s no chance of anyone seeing the quads in my thighs.

Eurgh I hate it.

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20lbs down because I forgot to cancel the free trial

I downloaded the lose it app, just to give it a go after every other weight loss attempt failed.. didn’t really use it and then forgot to cancel the free trial and was charged for it. My brain can’t cope with spending that money and not using the app.. so I started tracking everything.

I’m f30, 5’3, started at 153lbs, now 132lbs since the start of May. I also started eating more protein and being a little more conscious about where my calories are coming from. Have otherwise not changed my diet much, which has been key to this being sustainable for me!

Loving fitting into my clothes again and feeling more like me!

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Tdee?

Hello! I was wondering if maybe someone could help me figure out what my tdee is. I am 78kg, 164cm and 22F.

I walk 25k steps every day (at a pace of 5- 5.2 km/h). My Samsung Health app puts my TDEE at 2200.

I feel as though thats a bit low and whenever I go to online sites to figure out my tdee im not sure what my activity level is.

I remember this one site, i think it was health calc, that put my tdee at 3200.

The other ones put me at 2500 which I feel is the most accurate.

I'm not sure what my BMR is, but the one time i went to a nutrionist she told me I should eat around 1326kcal to see a weight loss of 0.5kg per week + minimal activity so 30 mins x 3 days a week. Online calculators tell me mine is 1500.

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