Weight loss support thread

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Do not discount the value of a salad for breakfast. Not kidding
I started eating salads* for lunch (the caveat being that my “salads” include a 6-7oz serving of salmon crumbled into it) and it fills me up so much that I pretty much just eat it as my one proper meal a day - though I do supplement it with a morning/afternoon snack of a banana, two oranges and an apple and a evening snack of yogurt with granola (+ we protein powder if I worked out that day).

My “recipe” is:
- 2 cups mixed greens (~50 cal)
- 1tbsp dried cranberries (~35 cal)
- quarter of a large tomato, diced (~10 cal)
- quarter of a bell pepper (~10 cal)
- 2oz cheese (~200cal)
- 1 hard boiled egg (~80cal)
- 6-7oz baked salmon, crumbled (~350cal)
- 2 tbsp low-calory Italian dressing (~40cal)

I’ve lost like 5 pounds in 3 weeks (~213 to ~207) once I started eating these salads simply because they’re so damn filling that I don’t really get the urge to snack on junk food throughout the day. My current goal is to get under 200 (and eventually settle at 180-185 which is a healthy weight for my height).
 
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Spend a little money on really good coffee. Experiment. If you don't buy whole bean and grind it for each pot, consider it. A decent grinder doesn't cost much. I mention this because if you're a) savoring the flavor/making a really good cup of coffee, you'll be more psychologically satisfied and less inclined to slam another cup; and 2) you might find that you enjoy it black sometimes, or with less high-calorie additives (whether cream or milk). And before you toss back the usual amount, consider taking some sips then giving it 5 or 10 to hit before gulping the rest. Might find you need less than you thought. That goes especially if you're kind of keeping it going through the day.
this is good advice. i only drink black coffee but it makes a world of difference to have good quality, freshly ground beans. avoiding sugar in general will "train away" your sweet tooth, and with good beans a sugarless cup of black coffee will almost taste sweet.

i disagree with everyone saying to just cut out the caffeine. i have treatment resistant sleep apnea (non-weight related, just bad respiratory structures) and i barely function without caffeine. i imagine someone trying to lose weight will have similar problems because being heavy really fucks with your quality of sleep. if you want to drop the caffeine, probably wait until after you've shed enough pounds to feel noticeably better, or else you might subconsciously associate your caffeine-withdrawal-lethargy with dieting which would make the whole process more difficult. plus, being awake and alert makes it easier to resist cravings in general.
 
I started eating salads* for lunch (the caveat being that my “salads” include a 6-7oz serving of salmon crumbled into it) and it fills me up so much that I pretty much just eat it as my one proper meal a day - though I do supplement it with a morning/afternoon snack of a banana, two oranges and an apple and a evening snack of yogurt with granola (+ we protein powder if I worked out that day).

My “recipe” is:
- 2 cups mixed greens (~50 cal)
- 1tbsp dried cranberries (~35 cal)
- quarter of a large tomato, diced (~10 cal)
- quarter of a bell pepper (~10 cal)
- 2oz cheese (~200cal)
- 6-7oz baked salmon, crumbled (~350cal)
- 2 tbsp low-calory Italian dressing (~40cal)

I’ve lost like 5 pounds in 3 weeks (~213 to ~207) once I started eating these salads simply because they’re so damn filling that I don’t really get the urge to snack on junk food throughout the day.
Nice work! Agree that protein is key for satiety, as well as consistent energy (both physical and mental, ime). I wish I could like salmon. I will eat it now and then, but it's a chore more than a joy. I'll throw chicken into a salad* if I have it, but don't always keep it around.

* inspired by my own post here (lol), I set up a salad last night, and if I ever get off work calls today will be enjoying that for lunch. I don't measure, but I just ballparked it and looking at just under 600 cal for what will be 1.5 - 2 meals. Add a mango at some point, plus my 2 cups of milk from my coffee-milk breakfast, and it's about 1000, which is about my level per calculators to drop 1/2 - 1 lb a week, ugh (small). Lol, this reality is why I hate counting calories, but denial never helps the cause, so maybe I will, plus up the exercise.

avoiding sugar in general will "train away" your sweet tooth, and with good beans a sugarless cup of black coffee will almost taste sweet.
Yes!

if you want to drop the caffeine, probably wait until after you've shed enough pounds to feel noticeably better, or else you might subconsciously associate your caffeine-withdrawal-lethargy with dieting which would make the whole process more difficult. plus, being awake and alert makes it easier to resist cravings in general.
100% on all you said here. Sleep is a huge deal physically and mentally, often in ways you don't realize until you finally get some good sleep habits (or as good as you can) and realize how much better the cylinders can fire...and how much willpower, focus and stamina you can access. And by habits, I mean actual, pretty consistent habits, not just catching up now and then.

And the psychological associations you mention can be very powerful.
 
I've stopped losing weight, plateaued hard after New Year. I stopped drinking coke and have not had any soda product since right before NYE. However, I replaced my caffeine fix with coffee, and I drink it with a lot of cream. So I've added a lot of liquid calories to my diet and I drink as required to stay caffeinated throughout the day.

I'm considering either trying to replace coffee with tea (though I love my tea with cream too), or just popping caffeine pills and trying to drink water instead.
Stop focusing on diet Jersh, and start focusing on working out, preferably cardio, like running or biking, rowing etc.
Dieting is incredibly hard without exercising for most people, and people that are used to eating a lot have formed habits around food that are nearly impossible to kick off.
Just start burning them calories, you will lose a LOT of weight, you will feel much better, and you will slowly build different habits, to the point where you'll feel bad/guilty if you take a day off if it's raining hard or something.
 
cardio, like running or biking, rowing etc
swimming is super based once u get used to going, and it can be meditative.

also wanted to mention that the aus-isreali Avi Yemini 'Chief Oz correspondent for Rebel News' had a heart attack after doing a heavy workout after taking a caffeine rich pre-workout. 'This is what happened when I died' Avi Yemini - yt link

and ive heard of other people having heart problems and dieing after taking caffeine usually in the form of a pre-workout and then doing a heavy workout.

It's unnecessarily risky imo.

i think workouts are best enjoyed sober, and safest, cus even after a spliff sometimes u can drop the fking weight or something.🕺

I remember when i was like 19 and doing overhead presses with bar bell in my room after drinking alcohol, and after a few reps i pushed the bar up past my head and then i passed out, the bar bell and the weights kinda fell on me awkwardly, i was alright, but ye, it was unexpected, cus i used to do that exercise like everyday, and i was pretty fit at the time.
 
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Most recent weigh-in for me was Friday at 219.6# from a starting point of 308# that makes a total of 88.4# weight lost so far. I do confess that i have slacked off at the gym somewhat the last couple of weeks, due to soreness and knotting, mainly in my leg muscles. If you all havent tried it, I really highly recommend finding a qualified massage therapist. My usual one I go to was finally able to work me in for a couple of hour sessions and im feeling better, and back on my normal gym routine. Still with the same diet discipline, gym and calorie counting as well. Im pretty happy that every weekly weigh-in since I've started, I've never gained weight, so I haven't really hit a "plateau" like I feared that I would. At least not yet.

A funny side effect is I tried a homemade Blueberry cookie concoction a couple weeks ago that a friend's wife made, and she's made it for me in the past. Knowing my diet change for the past ~7 months, she *FORCED* me to try a small piece. It was delicious, but disgustingly and overwhelmingly sweet. I really can't believe how much your palate can change in that short amount of time by cutting out all of the sweets and junk food. Also, I still drink coffee with half and half. I've slowed down, but haven't stopped during my entire diet, but I log everything I drink except for water. You'll have to pry my coffee from my cold, dead hands before I give that up! 😅
 
Good way to kinda cheat in weight loss is to eat a lot of beans and lentils. It's cheaper than salad, has all the protein and fiber you need, and is filling. Instead of eating carbs, grab a can of beans, it'll still have carbs but it'll be balanced with enough fiber to prevent it from absorbing into your gut super quickly and spiking your insulin response. Also great for the heart! <3
 
I did a 100 hour fast this week, but stopped after developing a small "Keto rash".
Still doing moderately low carb, but I'll give the hardcore fasting a few weeks rest.
 
Checking in for June..

Doing good, still not lifting though I manage to remain averaging 120lbs throughout the month, Didn't even do cardio, However, due to household stress I actually dropped to 118lbs for a few days. I made sure to eat more and incorporate more veg and protein at lunch and dinner after that.

The stress is gone mostly, so just keeping up. I did stop having a can of soup for lunch at work and just have some bone broth and veg. Maybe some crackers as carbs. I believe removing all that sodium that I was having in those cans of soup (most were about 600mg of sodium, one brand was 1100 mg) really helped keep all that extra water weight off without the cardio or lifting.

I'm tryna drop vaping now, since the stress has mostly subsided, that also contributed to falling below 120lbs. I'll need to make some changes with how I put my kids to sleep, These boogers eat up 90 minutes just to fall asleep. But the time they are out its 9:20 and I just want to watch some TV and go to bed at 11.

So I dunno, fingers crossed I can make myself work out twice a week this month.

All the best to all of you!

@Null
Consider doing IF with Bone Broth, it helped me get over my plateau and fixed my bloating. Just drink 6 cups of bone Broth in the whole day, thats about 600 calories. If you get too hungry and need something solid, some fruit will do the trick and not have you stray too hard. Its twice a week, non-consecutive days. I would start from 8 PM the night before all the way to 8 AM the day after next, 36 hours in total. Try it for one week and you will see results. If not, well at least you gave your guts a rest from all the other shit you normally eat, right?
 
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I'm so frustrated. I started doing Ketovore (mostly carnivore with some plants) on June 7th for my diabetes and mental illness (keto can put bipolar disorder in remission and that's my goal). I feel fantastic. No anxiety at all, mood the same level as hypomania but without the insane drive.

But I'm not losing weight.

I started at 211, got down to 206, today I'm 215!!!

I started exercising at the gym two weeks ago. Mostly cardio, but Friday I did a pretty intense resistance workout in the pool. I'm hoping the gain is water from healing from Friday. I signed up with a trainer and starting resistance three times a week tomorrow.

I'm super frustrated. I'm eating an average of 1700 calories a day, burning 2000-2200 a day. Average of 9 carbs a day. I see everyone else doing this online losing 10-20 pounds of water in the first month, and not caring about calories.

I'm not going to quit, however. I feel so much better mentally, I'm off my diabetes drug, my sugar is averaging 150 - down from 162 early last week - and my mild hypertension is gone. But I want to lose weight too!

I guess I'm looking for advice and just venting.
 
I'm so frustrated. I started doing Ketovore (mostly carnivore with some plants) on June 7th for my diabetes and mental illness (keto can put bipolar disorder in remission and that's my goal). I feel fantastic. No anxiety at all, mood the same level as hypomania but without the insane drive.

But I'm not losing weight.

I started at 211, got down to 206, today I'm 215!!!

I started exercising at the gym two weeks ago. Mostly cardio, but Friday I did a pretty intense resistance workout in the pool. I'm hoping the gain is water from healing from Friday. I signed up with a trainer and starting resistance three times a week tomorrow.

I'm super frustrated. I'm eating an average of 1700 calories a day, burning 2000-2200 a day. Average of 9 carbs a day. I see everyone else doing this online losing 10-20 pounds of water in the first month, and not caring about calories.

I'm not going to quit, however. I feel so much better mentally, I'm off my diabetes drug, my sugar is averaging 150 - down from 162 early last week - and my mild hypertension is gone. But I want to lose weight too!

I guess I'm looking for advice and just venting.
I do weekly 48 hour fastings and like to surf reddit boards as motivation during the fasts. On the /r's I see many combine a keto diet with extended water fasting. So if you are looking for advice; that's mine. But seriously, a 5kg fluctuation is not exactly that bad. Inflammation from exercise, hormonal issues, it could be many things. Keep at it.

I did a 100 hour fast this week, but stopped after developing a small "Keto rash".
100 hours is quite impressive. Do you find it easier after day 3 or?
 
I'm so frustrated. I started doing Ketovore (mostly carnivore with some plants) on June 7th for my diabetes and mental illness (keto can put bipolar disorder in remission and that's my goal). I feel fantastic. No anxiety at all, mood the same level as hypomania but without the insane drive.

But I'm not losing weight.

I started at 211, got down to 206, today I'm 215!!!

I started exercising at the gym two weeks ago. Mostly cardio, but Friday I did a pretty intense resistance workout in the pool. I'm hoping the gain is water from healing from Friday. I signed up with a trainer and starting resistance three times a week tomorrow.

I'm super frustrated. I'm eating an average of 1700 calories a day, burning 2000-2200 a day. Average of 9 carbs a day. I see everyone else doing this online losing 10-20 pounds of water in the first month, and not caring about calories.

I'm not going to quit, however. I feel so much better mentally, I'm off my diabetes drug, my sugar is averaging 150 - down from 162 early last week - and my mild hypertension is gone. But I want to lose weight too!

I guess I'm looking for advice and just venting.
Honestly if you want to normalize your water weight and you can’t fast due to the beetus can give some sauna time a try. At your weight since I’m assuming you’re a woman you are probably having very dramatic weight fluctuations compared to a person with less body fat. Just keep your eyes on the weekly averages over a longer period of time.


In me-news I am down below 90kg for the first time in years. I currently believe somewhere between 80 and 85 is visible abs, but it's probably lower than that. If I hit 80 and haven't hit the dream then it's just recomp, patience, and sneeding
 
I guess I'm looking for advice and just venting.
My advice to you would be to invest in a scale that tracks body composition (visceral fat, water % etc.)
A decent one isn't cheap but it's worth it to gain a more accurate picture to what is happening.

If you are retaining water make sure you are balancing your electrolytes and drinking enough.
 
I started at 211, got down to 206, today I'm 215!!!

I started exercising at the gym two weeks ago. Mostly cardio, but Friday I did a pretty intense resistance workout in the pool. I'm hoping the gain is water from healing from Friday. I signed up with a trainer and starting resistance three times a week tomorrow.

I'm super frustrated. I'm eating an average of 1700 calories a day, burning 2000-2200 a day. Average of 9 carbs a day. I see everyone else doing this online losing 10-20 pounds of water in the first month, and not caring about calories.
Water weight is not that relevant when it comes to weight loss. How are your feet, let's say after sitting at the desk for 6-8 hours? Swollen? Pressure building in them? If yes, you might have some renal dysfunction and slowness, and water retention will keep happening. You should undergo a full set of blood testing if you can.
For the water retention thing, there are some ways to partially alleviate it. First, drink water, those 2L/day is a good general target. You want your urine to be discolored/light yellow. Get good quality sleep. You will pee a lot during sleep, most likely, which will be annoying, but also you won't have water retention in the feet and legs being too severe.
And lastly and most importantly, cardio your way out of it, i.e. sweat it out. By far running is the best, but if you cannot do it, cycling, spinning, brisk walking are also great. But you gave to get that heart rate high enough, don't go nuts, just keep it in the 3-4 zone where you don't feel like dying, and do it for an hour+. Replenish with water as needed afterwards, and with electrolytes, as you will sweat those out too.
Oh, and then there's food. While necessary, salt will result in increased retention. Use it moderately.
And never bother about daily scale results. Always follow trends over entire weeks and months.
 
I really struggle mentally with my weight loss journey, I started at a little over 100kg and after a year I've only lost about 3kg. I struggle because I used to be underweight as a teenager due to anxiety making me nauseous all the time, I used to be 38kg before I got put into some eating disorder clinic despite not having an eating disorder and the actually anorexic girls there thought I was weird cause I saw ads and wanted coke and chicken nuggets. I guess it's hard knowing I used to be 10kg under ideal weight which was significantly healthier than being like 40-50kg over the ideal weight for my height. The clinic mostly just force fed us until we gained enough and never tried to teach us any healthy eating habits to not be constantly force overfeeding ourselves afterwards.
I don't have enough money to go to a gym at all, not much money to get any workout equipment. I'm hoping to buy a skipping rope as I liked skipping when I was younger and I try to make an effort to walk as much as I can but since it's currently winter it's very difficult to have ideal weather and temperature to go out.
After reading some of this thread I'll make sure I keep a small water bottle by my bed to drink first thing and I'll definitely force myself up when my boyfriend goes to work to do some form of working out, maybe dancing to music or using my under desk bike machine thing I got real cheap at Kmart. I am also going to make a conscious effort to give myself much smaller portions to try to finally get out of the brainwashing I received in that clinic that fucked my food relationship where I'd panic I'd be sent back if I ever don't eat everything and hopefully lose some more weight.
My most recent way in was roughly 97.7kg iirc and I'll try to update with how I'm going. Wish me luck with my attempted improved mindset!
 
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I really struggle mentally with my weight loss journey, I started at a little over 100kg and after a year I've only lost about 3kg. I struggle because I used to be underweight as a teenager due to anxiety making me nauseous all the time, I used to be 38kg before I got put into some eating disorder clinic despite not having an eating disorder and the actually anorexic girls there thought I was weird cause I saw ads and wanted coke and chicken nuggets. I guess it's hard knowing I used to be 10kg under ideal weight which was significantly healthier than being like 40-50kg over the ideal weight for my height. The clinic mostly just force fed us until we gained enough and never tried to teach us any healthy eating habits to not be constantly force overfeeding ourselves afterwards.
I don't have enough money to go to a gym at all, not much money to get any workout equipment. I'm hoping to buy a skipping rope as I liked skipping when I was younger and I try to make an effort to walk as much as I can but since it's currently winter it's very difficult to have ideal weather and temperature to go out.
After reading some of this thread I'll make sure I keep a small water bottle by my bed to drink first thing and I'll definitely force myself up when my boyfriend goes to work to do some form of working out, maybe dancing to music or using my under desk bike machine thing I got real cheap at Kmart. I am also going to make a conscious effort to give myself much smaller portions to try to finally get out of the brainwashing I received in that clinic that fucked my food relationship where I'd panic I'd be sent back if I ever don't eat everything and hopefully lose some more weight.
My most recent way in was roughly 97.7kg iirc and I'll try to update with how I'm going. Wish me luck with my attempted improved mindset!
You can definitely do it. Caloric restriction is the only sound way to really ensure weight loss over a long period of time. Fasting is a solid way to help reset your relationship with food, a 24 hour fast once or twice a month, just drinking water, may help a lot in helping you understand and process hunger cues and see that it's all right to not eat a whole bunch. Besides that, are you weighing your food, preparing most of it yourself, and not drinking any calories?
 
Besides that, are you weighing your food, preparing most of it yourself, and not drinking any calories?
Thanks for the advice!

I don't weigh my food usually, I ate some dinner a few hours ago (made some Apricot chicken) and gave myself significantly less than usual, and didn't have the appetite to even eat all that. My appetite prior to having my food relationship ruined was usually super small with a high metabolism where I'd eat three bites of food and be full and be hungry again half an hour later.

I honestly intake way less liquid than I should I normally only drink two beverages total in a day, one being coffee in the morning and the other usually being a form of soft drink or an energy drink (my boyfriend and I have been massively cutting back on those which I feel have helped my weight stop fluctuating so much. Used to keep going up and down a couple kilos but have been consistently the same weight of mid 97kg for a while)

I'll be making it my main priority to definitely hydrate myself as I should and reducing my portion sizes. I accidentally kinda fast a lot slightly by having shit mental health and sometimes having weeks where I'll eat only one meal a day. If I don't panic myself by thinking that I HAVE to eat food I could probably go over a day without eating anything, but I usually get to late morning to mid afternoon and go I should probably consume something even though I don't feel like it. I go into a spiral that I'd somehow accidentally starve myself since before I decide to eat something my stomach has been growling for hours.

On that note, I have read into fasting occasionally and I feel like I'd keep copping out on it with liquids I can consume. I read black coffee is allowed, and broths but I get a bit confused on what consists a fast appropriate broth, is it just drinking warm beef stock or something or an entire dish you need to make? Looking into things gets confusing when things aren't always relevant to different places and different terminology that sometimes is used.
 
On that note, I have read into fasting occasionally and I feel like I'd keep copping out on it with liquids I can consume. I read black coffee is allowed, and broths but I get a bit confused on what consists a fast appropriate broth, is it just drinking warm beef stock or something or an entire dish you need to make? Looking into things gets confusing when things aren't always relevant to different places and different terminology that sometimes is used.
A 24 hour fast is very close the easiest thing in the world. Don't eat. Drink water. Like 2 liters of the stuff at least. Drink a cup of cold water when you feel hungry. Or don't. You simply don't eat. If you're thinking about 'what should I cook for fasting' you have missed the point.
You will not cook anything to fast. You should drink water, unsweetened tea, maybe some black coffee. You should not prepare food adjacent things. You should get yourself to understand your hunger and satiety impulses.
Plan a simple day of meals to refeed. Sweet potatoes, some eggs, some chicken, some fruit. Lots more water. It's an easy way to reset your sensitivity to your hunger-related hormones, and also you will likely cut a pound or two at your current weight. It's a great way to add a 1500-2000 calorie deficit to a weekly goal of 3500-7000 calories (1-2 pounds of weight loss a week there).
There's nothing to overthink. For 24 hours you will not run out of anything essential in terms of electrolytes or vitamins. You have at least 100 pounds of bodyfat for your body to munch on.
I don't weigh my food usually, I ate some dinner a few hours ago (made some Apricot chicken) and gave myself significantly less than usual, and didn't have the appetite to even eat all that. My appetite prior to having my food relationship ruined was usually super small with a high metabolism where I'd eat three bites of food and be full and be hungry again half an hour later.
Weighing food is the core of measuring calories in the end. A digital food scale costs very little, and you will eventually come to understand portions and nutrition more objectively for doing it.
I honestly intake way less liquid than I should I normally only drink two beverages total in a day, one being coffee in the morning and the other usually being a form of soft drink or an energy drink (my boyfriend and I have been massively cutting back on those which I feel have helped my weight stop fluctuating so much. Used to keep going up and down a couple kilos but have been consistently the same weight of mid 97kg for a while)
Yeah drink water jesus christ
 
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