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    Weight loss: After A Lifetime Of Obesity, I Am Officially A HEALTHY Weight!

    December 13, 2020

    Weight loss: After A Lifetime Of Obesity, I Am Officially A HEALTHY Weight!

    After A Lifetime Of Obesity, I Am Officially A HEALTHY Weight!

    Posted: 12 Dec 2020 10:46 PM PST

    I began my journey in August of 2018. I was 24 years old and weighed 425 pounds. 68 was my unlucky number I guess, because it was my BMI, waist, and hip size. I wore a size 6X shirt and 30 pants and those were getting too tight. I was miserable. I had high blood pressure and sleep apnea so bad that I would often sleep 24 hours at a time and still feel tired. I was literally months away from diabetes. I couldn't walk or stand up from a sitting position without getting out of breath. I was sick and miserable and so tired of living like that. I was tired of obsessing over my next meal before even finishing my current one. I was tired of spending money I didn't have on food. I was tired of eating until I was sick and still continuing to eat until I physically was unable to. I hated myself, my life, my body... I was miserable. I was not living.

    So I decided to have gastric bypass surgery. On August 27, 2018 at 7:30AM I was wheeled back to the operating room not realizing that I had just saved my own life. Even with the surgery, I knew that I was going to have to make some serious life changes if I wanted to be successful. I wasn't sure that I was going to be able to do it, but I was determined to create a new life for myself. I followed my post operative diet very carefully. I started counting my calories and macros and logging every bite of food that I ate. I started exercising - I started small, just walks with my dog around my apartment complex. And the weight just melted off. I lost my first 100 pounds within four months of my surgery. Life started getting better and easier.

    I've had my ups and downs over the last two and a half years, but I'm happy to report that as of today I weigh 154 pounds and my BMI is 24, which means I am officially at a healthy weight. I've lost 134 inches total, 37 of those just on my waist. I wear a size medium shirt and size 8 pants. Things certainly aren't perfect! I still struggle with cravings and still eat things that I probably shouldn't, but I am HEALTHY! I've still got some work to do. I'd like to lose a bit more weight and eventually get skin removal surgery, but tonight I'm choosing to celebrate how far I've come and the beautiful gift of health that I have given myself.

    Thank you for the help, support, and inspiration that this sub always provides!

    Obligatory before and after pictures here and here.

    submitted by /u/bumblebb94
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    The reason for my poor impulse control and binge eating was untreated ADHD

    Posted: 12 Dec 2020 12:42 PM PST

    Hello! I'm a 20(F) who's 5'5 and 117 pounds. This year I got diagnosed with ADHD for the first time in my life, and got put on 10mg of Adderall. Now, please don't use Adderall for a weightloss supplement, and please do not take it unless your doctor prescribes it.

    Ever since I was little, I struggled with overeating and impulse control. I had pretty severe binges from ages 14-20. I was never super overweight, but my weight would fluctuate a lot and I never felt like I had any control over food. I craved control in my life since I moved over 15 times in my 20 years of living, and so I would fall into a cycle of restricting then binge eating.

    People with ADHD suffer from poor impulse control, are more likely to be overweight than adults without the disorder. They also deal with more severe mood swings, difficulty with object permanence, paying attention, staying focused on a single task, overstimulation, zoning out, physically not being able to process someone talking sometimes, and feeling mentally burned out/exhausted ALL the time. There are more symptoms than this, and I'm not saying all overweight people or people with BED have ADHD, but in my case this was the root cause of my issue.

    I went undiagnosed with ADHD for 20 years. ADHD is harder to identify in females as females usually present the inattentive type. I always hated learning/reading and I hated school. Ever since I started being treated it's like my whole world changed.

    Untreated ADHD can cause depression and anxiety, which I had both, Adderall stabilized my mood and now I'm off my antidepressant/anti-anxiety meds.

    Now, I still struggle with over eating and impulse control, but now I feel like my brain has the tools to actually combat it now. I've been able to shake 90% of my binge eating and I'm so happy and proud of myself! On top of all of it, I love school and learning now.

    I just wanted to share my story, I'm so proud of myself.

    submitted by /u/Stinky_Rat_9
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    Hello I have gone from 525 lbs 3 years ago to right now at 248 lbs. Question about how to control the ego side of it.

    Posted: 12 Dec 2020 07:33 AM PST

    Hi ive been working stupidly hard on my body especially since thw pandemic started as I have had a lot more free time on my hands. Ive gotten sober from opiates and alcohol, dropped 15% body fat in the last 9 months, and can do just about any projects. The confidence im having has been huge but it almost seems arrogance is building too. It isnt like im poking at others for having problems but I just want to help people... I know the other side of holding shit in and I so desperately want to see them get better. But it isnt my journey.

    Question is how do you control this and how can I present a way to actually be able to help people out? Like what would you want to hear someone say if you were honest? Any help would be much appreciated I hope you are all doing well and know what an honor it is to have you on this earth with me :)

    Edit: I'm sorry for not responding but I've been putting Christmas lights up for my mom all day. But I will respond when I can. Thank you for your kindness and help.

    submitted by /u/Orkin2
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    Success from a lurker (with no activity increase)

    Posted: 12 Dec 2020 09:14 PM PST

    It's my cake day and I feel compelled to celebrate a small win and share some gratitude (and the mildest of advice).

    I've been lurking in this sub for a few years now. I read your successes and your struggles, and I file them away... all while basically bingeing through the whole pandemic. Last month I found out my cholesterol had reached epic highs, and I decided there's no time like the present to change things (before my doctor would insist on meds). Instead of waiting until 2021 to stop treating myself terribly, I could change things and start treating myself right, right at that very moment.

    I'm 15+ lbs down (I weigh in weekly, so we'll see what Monday brings) and I'm now in one-derland. Pretty much just classic CICO, plus cutting out some problem areas for me: water only (no other beverages), gluten free, etc (edit: GF due to digestive illness, not for weight loss)— haven't increased my activity at all. The stories, ideas, and challenges shared here have all influenced me. Even when I was polishing off a full family sized bag of chips while reading them. So from a lurker, I just want to say that when you share your stories, yours wins, and your losses (get it?), they matter and resonate beyond upvotes. There are many folks quietly reading and taking notes for when they're ready to pull the trigger and make change. Your stories are important.

    To anyone reading right now, don't convince yourself to wait until you've reached an arbitrary 'more convenient' time, when work is less stressful, when you have first had the chance to eat all your favorite unhealthy meals, after that visit from your mom, after the holidays. It's never a better time. Something else will always pop up to convince you to delay it. Make today your day. Don't wait. By the time you're ringing in the new year, you'll already be healthier and happier and down pounds.

    Thanks, r/loseit, from all the quiet lurkers you make a difference for.

    submitted by /u/photographermit
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    Women 5'2-5'5what the hell is up with the 130's?

    Posted: 12 Dec 2020 10:26 AM PST

    I have to ask, because I have noticed so many women, generally 5'2-5'5 saying that when they hit 130's (60-64kg), their weight loss just stalls, plateaus, comes to a halt. It just stops. It's still higher end of healthy bmi, so I just wonder why our bodies are so stuck on this number. It's interesting, frustrating and kinda funny all at once.

    If you're a woman at this range, have you also been stuck in this weight forever? Asking for me, literally just me.

    I felt like when I reached the 130's my weight just completely got stuck, I was more hungry, more unwilling to stick to weight loss and when I did lose weight, it was like a kilo a month, and still is. I decided to maintain for a bit, and it was fine, but trying to lose weight again is the same hell-hole as it was in the summer. What's the big idea?

    You guys have any interesting theories? Would love to hear them.

    submitted by /u/fitnesstuff
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    I can fit into "Slim Fit" clothes now?!

    Posted: 12 Dec 2020 04:26 PM PST

    I had to purchase a suit for a funeral but my old one was way too big. Went to my local Macy's and found a "normal" fitting suit that fit my chest, but was still rather big on me. So, I tried on the "Slim Fit" variant and was so surprised to find that it fit damn well! It was such a simple moment, but all of the hard work I've put in over the year came rushing back leaving me feeling a great sense of accomplishment.

    I started my weight loss journey in January of 2020 after trying fasting, keto, and working out in the past but always slipped up and gained my weight back. This time would be different. And it was.

    Started a new job out of college and had a bit extra money to spend on a more specialized gym and a trainer. While the membership was marginally more expensive than Planet Fitness, I gained way more knowledge and confidence that I ever would have at the cookie cutter gyms. I learned how to create healthy, long term habits to help keep the weight off and my personal trainer helped kick my butt into shape (even virtually with COVID). My trainer moved away so I dropped the membership and picked up running - something I've always wanted to do. It was so tough at first, but I'm proud to say I can run a 10K now. I feel great and keep surprising myself with what I'm able to do. I went from 260lbs in January down to 190lbs now. (70lbs!!!)

    My goal weight is 180, but for the winter, I am going to focus on maintaining my weight. If I can stay within a couple of pounds of 190 when it's spring.. great! If not, then I know what needs work. Now its not about "How fast can I lose the weight". Now its "I know I'll get there. Its not a matter of if but when - and I am in no rush". I never thought I would be in this position (or enjoy working out). Seeing all of your posts inspired me to keep going and I hope this one can too :)

    Before- December 2019 (260lbs)

    Now- December 2020 (190lbs)

    ​

    My "tips to win" mimic what others have posted but they are damn successful.

    1.) Count calories every day. (even bad calories and bad days). It's okay to deviate one day, just not every day.

    2.) Slowly change 1 thing about your diet a week. I've found that slow change leads to BIG gains in the long run. Change too much at once, and there's a greater chance you'll fall back to your old ways.

    3.) Start working out, but do it gradually. Pretty much echoing my last point. Its easier to say "I'll workout at least 1-2 times a week" starting out juxtaposed with "I'm going to work out every day for a month". Slow and gradual change leads to lifestyle changes. Over time, I added workout days because I enjoyed it, not because I had to.

    4.) Don't forget to live. Yeah, you'll want to grab some beers with your buddies or celebrate a birthday. Drink the beers or eat the cake. Just make sure you're back on track tomorrow!

    5.) Control those portions! I always limited my dinner to one portion. If I was seriously hungry later in the night, I'd have a quick snack. Worst case is that I would eat an extra 100-150 calories, rather than potentially an unneeded 300-600 calories in a second helping.

    6.) Stay consistent with your good habits. I know its boring, but it works.

    submitted by /u/theibanez97
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    SV/NSV Feats of the Day - Sunday, 13 December 2020: Today, I conquered!

    Posted: 13 Dec 2020 12:08 AM PST

    The habit of persistence is the habit of victory!

    Celebrating something great? Scale Victory, Non-Scale Victory, Progress, Milestones -- this is the place! Big or small, long or short, please post here and help us focus all of today's awesomeness into an inspiring and informative mega-dose of greatness! (Details are appreciated!! How are you losing your weight?)

    • Did you just change your flair? pass a milestone? reach a goal?
    • Did you log for an entire week? or year?
    • Did you take the stairs? walk a mile? jog for 3? set a new personal record?
    • Fit into your old pair of jeans? throw away your fat clothes? fit into your college outfit?

    Post it here! This is the new, improved place for recording your acts of awesomeness!

    Due to space limitations, this may be an announcement (sticky) only occasionally. Please find it daily and keep it the hottest thing on /r/loseit!

    On reddit your vote means, "I found this interesting!" Help us make this daily post the most read, most used, most interesting post on /r/loseit by reading, commenting, and participating often!

    submitted by /u/AutoModerator
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    I didn't go over my calories today, and I indulged!

    Posted: 12 Dec 2020 02:51 PM PST

    My roommate got Moe's a few days ago, and I've been thinking about it since. I love their chips, and this being my 13th (!!!) consecutive day with CICO, I thought maybe I could treat myself. I haven't eaten out nor gone over my calories once in the past 2 weeks.

    I told myself, ok, Moe's is delicious, why not get a bowl and some chips and see where you stand? Apparently, they have a nutrition calculator where you can "build" your meal and it gives you macros and calories per item!

    So I built my meal, did some quick math, and low and behold it came out to 1100 calories. Not great. Especially since I was meeting up with a friend (socially distanced and outside) at a café, and wanted a warm drink on this blustery day.

    I remembered a post someone had made awhile ago about skinny people's habits, and how they'll order a large meal and eat it, and only it, throughout the day. I decided to do that myself! No other snacks, aside from my almond milk mocha.

    I just now finished my chips (amazing with a bit of lime juice) and am happy and full. I didn't go over my calories, and ate a comfort meal guilt-free. This is honestly insane to me, and I just wanted to share with people who understand what this victory feels like :)

    submitted by /u/tis_a_hot_skillet
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    Everything triggers my binge eating

    Posted: 13 Dec 2020 02:12 AM PST

    Hello everyone! I have reached my peak and I feel lost and demotivated and I am hoping someone out of 2.6m people can shed a light on me

    ​

    I have been trying to lose weight the past 2 years but I would alwways get into this binge and restrict mentality. For 1 year now I have been able to maintain my weight and the binges have passed but every time I go on a diet my binges come - either I start getting anxious because the calories are 'too low' but then if I do too high calories I get discouraged because the weight loss takes ages

    ​

    I tried intuitively eating but I cannot eat on a deficit when doing so and it is also more difficult. Every time I intermittent fast I really love it and it keeps my mind off food but I am afraid it perpetuates de binges.

    ​

    I don't know which approach to take. I know the principle is calorie deficit and i need to find a tool that works for me but please shed me some light if you did struggle with binge eating. I wanted to do it without having to obsess and think about food every single day. This is ruining my life honestly and I just want the weight to come off :( I need to lose ~20-25lbs and I am just lost

    ​

    Ps. I do strength training regularly and take my steps but lately, the discouragement had me even skipping the gym in favor of doing some PSMF type of diets and extreme restriction - which I "know" may lead to a rebound in the long run

    submitted by /u/StoicStrawberry
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    Intermittent fasting / CICO / Low carb diet

    Posted: 12 Dec 2020 10:16 PM PST

    I watched an interesting video the other day on YouTube. I'll link it here. The summary, however, is that CICO doesn't work long term, since your metabolism drops as you lose weight. That comment completely threw me for a loop. Like, of course? You weigh less, you need less calories. But the guy says it as if it's preventable. He goes so far as to say that IF and low carb diets not only burn more fat, they do not end up lowering your BMR after weight loss. This seems completely asinine to me. Maybe i'm interpreting his words and PowerPoints wrong. Someone else have a different take on what he's saying? It's almost as if his position is "you can have a BMR of 3,000 while weighing 180lb just by losing weight a different way."

    I can't imagine him actually thinking that in good faith.

    submitted by /u/JD32397
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    How do I get my mom to stop bringing me food?

    Posted: 12 Dec 2020 12:12 PM PST

    I started living with my parents when covid hit. My dad and I are both binge eaters/compulsive eaters and my mom loves to buy her snacks. Throughout the pandemic she would come home and bring fast food home for me. When I asked her to stop she got defensive and did it one or two more times. She's the only one who routinely buys sweets or makes treats. I don't always eat it, but today she came up to me and gave me hot chocolate and when I said no she kept insisting because she made it especially for me. I don't know how to draw a hard line because she takes it very personally if I reject food and she's always making sweet snacks, especially so since it's the holidays. I'm especially concerned for my dad because he's obese but she always lays out cookies and cakes and then said it's his job to control it. That may be, but she can help by not laying out sweets that no one asked for. Right now she's the only one in the family who isn't overweight (it used to be me for a while). Sometimes I think she sabotages us on purpose because she'll act shocked when I eat things and make comments about my body. It's not constant, but I miss relying on my own food decisions when I lived alone.

    submitted by /u/pippyLONGsocking
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    I'm disgusting.

    Posted: 12 Dec 2020 10:54 AM PST

    Im a female, 5'7ish and 27 years old. I dont know how much I weigh because I'm too much of a coward to step on the scales. All I know is that I'm obese, I cant even look at my own reflection anymore and I feel like such a disappointment. I got a glimpse of myself a moment ago and I've visibly gained weight, I can actually see that I'm bigger than I was a few months ago and I'm just disgusted with myself.

    The next few years are probably going to be difficult but if Indont do something I know I'll end up dying from obesity or I'll end up killing myself because I cant stand living like this anymore.

    I have a real problem with buying takeout and I know junk food and coke (the drink) are an addiction but Instill get mad at myself for eating/drinking it constantly. I'm ready to change. I've lost too much of my life to obesity.

    submitted by /u/willemdefive
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    Am I doing CICO right?

    Posted: 12 Dec 2020 10:55 PM PST

    I've been stuck on a weight loss plateau for such a long time so I was wondering if there's something wrong with my approach altogether?

    I'm 26 F, 5'5 and currently weigh 78 Kilos (172 pounds)

    My BMR is ~1500 calories My TDEE is ~1800 calories My calorie consumption is 1200 calories (tracking with MFP, and I use a food scale) I burn an average of 300 calories daily through workouts (MI band stats from last week) Sidenote: I have thyroid but I'm taking meds for it.

    The funny thing is, I was following this regime and losing weight initially in the year, but over the last 4-5 months it's been stagnant. I'm clearly not at my goal weight (still overweight BMI) so not sure what's going on.

    Can someone help me understand if my approach to consuming these calories is okay? Or am I undereating and my slow metabolism is revolting?

    Feels damn frustrating.

    submitted by /u/Flaxultima
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    I am a bit lost (no weight loss)

    Posted: 13 Dec 2020 01:20 AM PST

    Hello friends!

    So I started IF and eating really clean and I also don't eat a lot - I began nearly 6 weeks ago and have been feeling great, all powered up and also my cloth fit sooooo much better! From a shirt that nearly had the buttons explode to actually looking decent in it.

    My problem is...I didn't lose a single gram of weight. Literally not a single one. At first I was, okay, maybe muscle memory kicked in and is helping you regain a bit of your old strength, but over 6 weeks? I also usually don't give too much about weight compared to how I look, I sometimes make a selfie and check but I also don't see how I have changed there.

    Is it just my mind overreacting? I really did a 180 turn in terms of eating - from coca cola/red bull, chocolate and ordering food every fucking day to a more vegan way of living with healthy snacks like blueberries etc.

    I also didn't start working out until this week, just went for ~30-60 minute walks so I am not sure if muscle memory really did a thing there.

    submitted by /u/Putensteakburger
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    After struggling with weight my (18f) whole life, I have realized I am now almost obese.

    Posted: 12 Dec 2020 01:17 PM PST

    Ever since I was a kid I had trouble with my weight. Just a bit overweight but I worked hard to lose it and ended up losing 40 pounds at my thinnest. I still wanted to lose another 10 but looking back now, I looked great. Anyways over a couple years I gained it all back plus another 10-15 which came from the last month or two. I knew I was overweight but I didn't think I looked obese. I plugged my weight into a bmi calculator (I know bmi isn't accurate for everyone because of muscle mass etc.) and i'm either almost obese (within 5 pounds) or just barely obese. This was an eye opener for me. I was going to try to maintain until after the holidays and then get serious about fitness again but it obviously can't wait. I'm going to work hard to be myself again.

    submitted by /u/XTMEX
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    160 pounds down and all of it regained. What's next?

    Posted: 12 Dec 2020 10:14 PM PST

    At this point this is basically just a cry for help, I haven't been able to stop this tail spin that started at the beginning of the year. 12 months straight of poor decision making, poor mental health, and exactly zero motivation has wreaked complete havoc on my mental, emotional, and physical well-being. So far two of those have remained unsolved, hopefully I can get some encouragement or advice on the physical aspect of my health.

    I'm 27 years old, male, and currently am north of 330 pounds. I saw a 1 on the first digit of the scale once upon a time. I want to get back there. The tricks I used to get there in the first place (keto and intermittent fasting) are near worthless for me. I understand at some point it all comes down to personal accountability and I just have to do it, but it was so much easier the first time. It feels almost impossible now, especially since I know what it feels like to be so much nearer a healthy weight.

    Though I've been mainly trying to stay away from this sub for the last year because the guilt and shame was too much for me to handle (I've stayed subscribed), I think I'm reaching a point where I'm starting to actively panic over my weight. I've read that some people have found it easier to lose weight the next time they try, but that just has not been my experience.

    To sum it all up with one question: Assuming that my mental health cannot be remedied, can you guys give me some advice on how to tackle this problem? Does anyone else have experience with losing that much weight, gaining it all back, and THEN losing it again?

    submitted by /u/JustJoystick
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    24-Hour Pledge - Sunday, 13 December 2020 - The Plan for Today!

    Posted: 12 Dec 2020 08:07 PM PST

    Wake up with determination; go to bed with satisfaction!

    This is our daily check-in, to help keep us accountable over the long haul. Feel free to post whatever goals will help keep you on track.

    Here's the regular text on behalf of this thread's originator, kingoftheeyesores, taken with his blessing

    > I'll be posting a daily, 24 hour pledge to stick to my plan, or whichever small piece of my plan I am currently working on. Whatever your dietary goals may be, I hope you stick to them for the next 24 hours (and then worry about the following 24!). Who's with me?

    Thanks to /u/nofollowthrough who made the 24-Hour Pledge an ongoing /r/loseit institution.

    Due to space limitations, this may be a sticky only occasionally. Please find it daily using the sidebar or top message.

    On reddit, your vote means, "I found this interesting" (...read more about voting on reddit)

    submitted by /u/AutoModerator
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    Losing Covid Gain

    Posted: 13 Dec 2020 12:26 AM PST

    I started this pandemic at 109, went down to 104 and maintained for two months, but then went on a binge for a month due to depression and getting off my anti-anxiety medication. I gained 15lbs that month and gained another 5 the next month. I started taking a new medication a couple of months ago and was losing weight slowly but mostly just from not binging. This month I started at 116.2 and was determined to lose 8-10lbs (knowing the start of a diet means losing water weight). I am now 111.1 and lost an inch around my waist from starting to get more activity and cutting out alcohol. My BFP is much higher than when I started but I'm excited to see my progress. My hypertensive crisis (was in the hospital two weeks ago due to it) really kicked my butt into gear.

    submitted by /u/DanciaKS
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    [Challenge] European Accountability Challenge: December 13th, 2020

    Posted: 13 Dec 2020 12:16 AM PST

    Hi team Euro accountability, I hope you're all well!

    For anyone new who wants to join today, this is a daily post where you can track your goals, keep yourself accountable, get support and have a chat with friendly people at times that are convenient for European time zones. Check-in daily, weekly, or whatever works best for you. It's never the wrong time to join! Anyone and everyone are welcome! Tell us about yourself and let's continue supporting each other.

    Let us know how your day is going, or, if you're checking in early, how your yesterday went!

    Share your victories, rants, problems, NSVs, SVs, we are here!

    I want to shortly also mention — this thread lives and breathes by people supporting each other :) so if you have some time, comment on the other posts! Show support, offer advice and share experiences!

    submitted by /u/visilliis
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    Day 1? Starting your weight loss journey on Sunday, 13 December 2020? Start here!

    Posted: 13 Dec 2020 02:24 AM PST

    Today is your Day 1?

    Welcome to r/Loseit!

    So you aren't sure of how to start? Don't worry! "How do I get started?" is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we've found most useful for getting started.

    Why you're overweight

    Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

    Before You Start

    The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

    Tracking

    Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don't cheat the numbers. You'll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

    Creating Your Deficit

    How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

    The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you're eating you won't stick to it.

    Exercise

    Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

    It has it's own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel awesome and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

    Crawl, Walk, Run

    It can seem like one needs to make a 180 degree course correction to find success. That isn't necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

    Acceptance

    You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

    Do not let the pursuit of perfect get in the way of progress. We don't need perfect. We just want better.

    Additional resources

    Now you're ready to do this. Here are more details, that may help you refine your plan.

    submitted by /u/AutoModerator
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    How do I get abs?

    Posted: 13 Dec 2020 02:13 AM PST

    I'm from Australia, 18 years old, 5'8, 82 kg and I just wanna get abs and an attractive body. I know I have to lower my body fat but I dont know how much protein I need to build ab muscles or a routine to work out the abs. I don't really have a problem losing weight I've already lost 8kg in 1 week from not eating much even though my body still looks the exact same, I just want to know how much more I need to lose, how much protein I need and a proper ab routine. I also wanna know how to get them as quick as possible I really dont want to wait a year or more just to get abs. I'm sorry if this sounds like a stupid question its just so difficult to find the answers I need. Thanks

    submitted by /u/Yew1337
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    I'm relapsing with my ED after losing 50lbs and it's making me feel like shit

    Posted: 12 Dec 2020 01:48 PM PST

    tw// ed, suicide

    I just need to get this out. I've lost 50lbs after a lifetime of difficulty due to undiagnosed ADHD and Chiari Malformation. I've worked so hard these past few months to slice my habits and improve myself. I've done so well with IF and CICO, and generally eating well, and enjoying it too. Sometimes I don't even think about sugar and carbs and stuff. I enjoy them but don't NEED them.

    Until this past week or so. Within a month it's been steadily declining, but the last week really has felt like hitting a horrible and dark brick wall. I'm scared of relapsing properly, and undoing all the physical and mental hard work it's taken to get to this point. It's taken so much rejection of my self-hate, and so much confrontation with my mental health and acknowledgement of my self-hate to tackle my health. I'm working out and closing my apple watch rings every single day still, and I feel like that's the only thing stopping me from totally going backwards. Other than that, I'm craving everything, and that alone wouldn't be such an issue, I could just say it was my hormones or some other medical issue -- but it's making me feel like utter shit. Ridiculously shit. Like, suicide ideation shit.

    Needed to vent to people who might understand, and won't judge, and might have some wisdom.

    submitted by /u/watercolourwords
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    55 yo male, Type 2, hbp, lifelong deep depression, eating disorder for 45 years—should I quit my job to focus on my health for a year? I've proved I can't work 55+ hours a week and win my health battles.

    Posted: 12 Dec 2020 09:03 PM PST

    I know there are a lot of feelings both ways about leaving a job to spend a year to focus on one's health. I'm at the point in my life where I feel "fat, sick, and nearly dead" some days, and I hate the idea of continuing my job (which I love and am very successful at, by the way) while I continue to fail at everything related to my health.Has anyone quit their job to focus on their health? If so, could you share your story? Among other things, I'm concerned at 55 yo that I might not get hired again if I return to the job market in 12 months. My wife is concerned I'll quit my job and just do nothing every day, which makes me realize I need a written plan before even thinking about doing this. Anyone have a written plan they could share? Daily exercise would obviously be one component, and so would a lot of chicken broth and salads and none of the foods that have brought me to this point in my life. Obviously, I don't blame the food. I blame myself, as I should. I've had a lifetime bad relationship with food.

    Thanks for any help or advice.

    Update: Thank you for your responses, which have proved helpful in getting me to think about this differently. Long, long, long way to go, but i do appreciate your insights.

    submitted by /u/notbingeworthy
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    People have always said that life would be miserable without sweets and junk food so you shouldn't cut them out of your diet. I found out that they were wrong.

    Posted: 12 Dec 2020 04:34 PM PST

    In the beginning, I believed them. I derived so much enjoyment from eating all kinds of sweets and junk food, that the world seemed bleak if I picture it without them.

    After going OMAD and minimizing my sugar intake, I have gotten rid of the crazy, insatiable craving that plagued me every single day for a decade, and I feel so free! I realized that the idea that I need junk food to be happy was just the addiction talking, coupled with society's normalization to regularly consume unreasonable amount of sugar and processed foods.

    A non-smoker doesn't feel deprived when he doesn't smoke because he has no interest in smoking. A non-drinker doesn't feel deprived even when he goes a year without alcohol. It's the same with food. You don't feel deprived if you're not enslaved by the crippling food addiction that has become accepted and encouraged by food manufacturers.

    In fact I am much happier now because I have switched my enjoyment to other things: physical activities, playing with my dog, spending time with my family, video games, board games, reading books, sketching anime. THESE bring me a much more wholesome sense of enjoyment without the misery after eating junk.

    submitted by /u/Dovakhiin-
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