Hey everyone, I’m a 26 year old guy, I’m 6’ 3” and was 300 lbs May 27th, 2020. Today, May 19th, 2021 I’m 197.8 lbs. I’m officially considered healthy weight according to BMI. It’s been a journey, mostly mental. Here are some things I’ve learned:
1) Change your Situation - I was working from 10am to 6/7pm every day. I would skip lunch and never cooked. I am not a morning person so I would sleep in until the last minute and not have time to get breakfast before work. By the time I got off work I would be starving and I would binge eat. By waking up earlier, having breakfast before work, having lunch and dinner meal-prepped has helped me so much. I no longer over eat or binge eat impulsively from being starving by the end of the day.
2) When you eat is more important than what you eat - I love chocolate. I always get dessert cravings after dinner. I would get midnight snack cravings and eat before bed. Now, I no longer eat after 6pm. I let myself have chocolate still but I eat it in the morning so I can burn off the calories throughout the day. I no longer eat directly before bed.
3) Listen to your body - I didn’t understand what my body was asking for. I still get cravings for milkshakes sometimes, but now I know that it means I’m starving. That is my body’s way of saying I’ve gone too long without eating. I also will crave chocolate or peanut butter when I’m thirsty. I noticed I always drink after eating peanut butter and my body when it is super dehydrated will give me a peanut butter craving.
4) cut out stress - I was stress eating a lot. I had no energy after work to do anything. I didn’t have energy to pursue a hobby like take a painting class or go to yoga, I just would eat my feelings after work everyday. Now I will do other things to de-stress like get a massage or go for a walk.
5) stopped making food social - for me, going out to dinner and grabbing drinks with friends has always been a big social thing for me. I no longer meet friends to eat. I will meet friends to go on a walk, or go see a show, etc.
6) stopped daily calorie tracking - I now think of my food intake on a weekly basis. If Monday is my friend’s birthday and I’m going to eat cake and pasta, I’ll just eat very little on Tuesday, and go for a run on Wednesday. Basically it’s ok to have a high calorie day every now and then, you just have to balance it out with a low calorie day or a high workout day.
7) stopped working out - for the first 50 lbs I stopped going to the gym because I would be so hungry after lifting that I would get fast food on the way home. It was better for me to eat healthy and not workout. I only recently started working out because I can cook all my meals now, and I plan to be hungry after the gym, so I have dinner already waiting for me when I get home.
8) walking is better than running - it’s better to walk every day then to go running and be too tired that you take off three days in a row to recover. In general, daily activity is better than intense activity. Take it easy in the gym, don’t push yourself so hard that you won’t be able to walk the next day or workout
9) find your triggers - certain people, environments, and situations trigger me to over eat. I stopped drinking alcohol because it makes me impulsively eat (aka drunchies) and I ended a few friendships because I noticed I always feel insecure or anxious after seeing those “friends”
10) my last piece of advice is to stop trying to change your body or compare yourself to other people. If you eat healthy and stay active, your body will do its job and get fit. If you just focus on eating well and walking everyday, the body will come as a result of that. Stay present everyday and choose to eat well and walk. Find a way to motivate yourself. The last 40 lbs I really doubted myself and kept researching what I should be eating, etc. I kept telling myself I must be doing something wrong and I was afraid of hitting a plateau. I think this doubt was me not believing in myself and I almost gave up many times. But remember to practice patience, all you need is time and the weight will come off.
Good luck to everyone!
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source https://www.reddit.com/r/loseit/comments/ngroiw/obese_to_healthy_weight_in_12_months/
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