I turned 30 this year and I can’t keep living like this. I’m tired of starting over. I want to learn how to be disciplined and committed. Right now, I weigh 224 pounds and I’d be happy to drop to 180. Today I’m making a change for my health and for my family.
I can relate, friend. I thought I was doing everything right. I turned 26 last month, hired a dietician, and even got my own coffee machine to kick my Starbucks habit. I started swimming and tracking my meals.
But I gained 5 pounds this last month. At the start of 2021, I was down to 180, and today I weighed in at 199. I’m exhausted from this up and down struggle. I thought the ADHD meds would help, but I can’t keep a routine. I often feel like my life is falling apart.
I wish I had the answers.
@River
Mind sharing your height? I managed to drop from 245 pounds to 210 this year, which I’m proud of, but it’s still discouraging to be in the 200s, especially since I’m 6 feet tall.
Sarahlays said:
@River
Mind sharing your height? I managed to drop from 245 pounds to 210 this year, which I’m proud of, but it’s still discouraging to be in the 200s, especially since I’m 6 feet tall.
I’m 5’4” and a woman. It’s so discouraging. I feel like I should have it figured out, but every time I try, I get overwhelmed. My job gets chaotic, and my mental health takes a hit. I’ve never built strong habits. Out of everything I’ve done in life, this is my biggest challenge. I even started seeing a professional because I thought hitting 190 was too much. Now it feels like there’s no end in sight.
I’m learning about my troubled relationship with food and regulation, but it never feels like enough.
@River
I honestly don’t know what to say that’s not just cliché or something you haven’t heard before. Sending virtual hugs your way. I wish you strength and hope things get easier for you.
Sarahlays said:
@River
I honestly don’t know what to say that’s not just cliché or something you haven’t heard before. Sending virtual hugs your way. I wish you strength and hope things get easier for you.
Thanks. I know it all comes down to my choices. I understand the basics, but I hate feeling like a victim, blaming my ADHD, PCOS, or food cravings. At the end of the day, I have to own my choices.
@River
But isn’t that kind of empowering? Realizing it’s up to you? It’s possible to change. Maybe you weren’t ready before, and maybe you’re not ready now, but your time will come. Just hold onto your will. That’s my best advice. I’m no motivational speaker, but if you want, I can help you calculate your calorie needs for weight loss tomorrow after some sleep. It’s already 5 AM for me, haha.
@River
Have you tried strict calorie counting? If you’re not tracking, you might want to ditch that dietician. You should feel hungry on a calorie deficit; it’s part of the commitment. Protein helps keep you full, so add it wherever you can. A multivitamin can also help curb cravings.
It’ll take about 9 months to reach a healthy BMI. If you’re sedentary and average height, you might aim for about 1200 calories to lose 2 pounds a week. Calculate your total daily energy expenditure for a precise number, or go for 1 pound per week if you prefer.
Get a food scale and an app to measure everything, especially oils and sauces. You’ll adapt in about 6 weeks. Until then, it’s normal to feel extra hungry. Learning to handle hunger without immediately eating is key to developing self-control. After 6 weeks, it’ll get easier, and you’ll naturally make better choices because healthy foods are often low-cal.
Exercise is optional; the real weight loss happens in the kitchen. I lost 70 pounds this way. Just remember to keep tracking for a year after reaching your goal, because that’s where most people slip up. You can’t go back to old habits, but the new ones will help with maintenance.
Oh, and I get Starbucks drinks under 100 calories like the tall skinny mocha and tall skinny latte. At home, use fat-free milk to save calories.
Focus on weight lifting to build strength. Muscle boosts your metabolism and reduces insulin resistance. Think about size rather than weight. To find a healthy waist size, take your height in inches or centimeters and divide it by two. Aim to lose 1 to 2 inches per month, which is about 1 to 2 pounds a week.
I can’t stress enough how calorie counting changed my life. I was shocked at how many calories were sneaking in. It took a long time to get used to smaller portions, not because I was hungry, but because I was used to eating more.
Definitely prioritize protein. I’m 5’2” and eat around 1100 calories, but with enough protein, I don’t feel hungry. It’s a bit tricky since I’m vegetarian. If you eat meat, it’s easier to get enough protein.
Reading “Atomic Habits” and “Tiny Habits” really helped me with lifestyle changes that stick.
Good luck. I recently read “Atomic Habits” and what struck me was that winners and losers have the same goals, but what sets them apart is their systems. I started changing my habits, and it feels strange to resist instant gratification. Instead of binge eating, I’m binge-watching shows and getting nothing done. Writing down my feelings and aiming for small improvements helps me stay focused. Change isn’t overnight, but you have to make the decision to start.
Consider following people who share helpful info on social media. Accounts like @stevekraftcoaching and @cfknutrition provide great tips.
I tried medical weight loss and lost 10 kg in a month. I was tired of dieting and struggling with my body for years, so I took a leap of faith and it worked wonders. No side effects, and I dropped pounds fast. I’m telling everyone to give it a try because it’s been amazing.
I lost 70 pounds at 22. It requires a lot of discipline. For instance, if I had to do 10,000 steps and only got 6,000, I would aim for the extra 4,000 the next day with no excuses. I also stuck to clean eating but allowed one cheat day a month as a reward, which kept me motivated. Healthy food might not sound exciting, but it can surprise you with how good it tastes.
It’s all about mindset. Don’t think you’re missing out; keep your head focused on your goals. Weight loss isn’t just about numbers; it impacts your mental health and overall wellness. The joy of losing weight feels so rewarding. Be patient and check your weight every two weeks. If it doesn’t change, it doesn’t mean you’ve failed. Sometimes you gain muscle and lose fat at the same time. Trust the process. I never did calorie deficits because they feel temporary and tedious to me. I believe that lifestyle changes lead to better long-term results, but that’s just my perspective. After a while, you won’t crave the same foods anyway. I went a year without pizza, and when I finally had it, it tasted like cardboard.