{ "media_type": "text", "post_content": "23/F here who has always struggled with weight/self image. Growing up I was never “fat” (until about 16) but was always so much taller and broader than any of my classmates(though In my mind I thought I was just “fat” until looking back at old pics later on) Since 16 I’ve gotten really heavy - I’m now about 60+ lbs overweight. I constantly think about food and weight loss but when I do eat the right things I feel intense cravings and like I’m depriving my body. How can I beat this mindset? Cont.", "post_id": "6043fc24904fdd002abcc8ad", "reply_count": 15, "vote_count": 4, "bowl_id": "58f964b9b298570010452310", "bowl_name": "Staying Healthy", "feed_type": "bowl" }
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23/F here who has always struggled with weight/self image. Growing up I was never “fat” (until about 16) but was always so much taller and broader than any of my classmates(though In my mind I thought I was just “fat” until looking back at old pics later on) Since 16 I’ve gotten really heavy - I’m now about 60+ lbs overweight. I constantly think about food and weight loss but when I do eat the right things I feel intense cravings and like I’m depriving my body. How can I beat this mindset? Cont.

likeuplifting
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I was stuck and lost around 100 pounds. Didn’t restrict what I ate because it would make me crave it and binge it. So I tracked everything I ate on MyFitnessPal- and I walked starting just 20-30 min a day and worked up to an hour a day. I limited calorie intake and tried to limit carbs where possible but not entirely at all - just counted what I ate. There were days I ate Taco Bell, days I ate a crapload of candy, but always tried to keep to the calories and tried to be healthy in those calories. Swapped Diet Coke out of my diet. Tried to only eat from 12-8 pm, so no breakfast most days, soup or salad at lunch, decent dinner of protein etc but if I got a burger or something I would us e a rule of half - I would cut it in half and eat just half of it. Allowed me to try anything but limit the portions. I was traveling all the time so eating out. It’s also what you have to do for life- not something that will go away so the more you make it a lifestyle the better. Also immerse yourself in Instagrammers who focus on health like @ericafitlove and other you tube channels like Beatrice Caruso , follow body positive models like Ashley Graham, Carly Mirand, etc so you have positive role models. B12, get vitamin D levels checked- super important, check iron, get like a physical if you haven’t had one - they don’t always check vitamin D levels and it can impede weight loss. Get thyroid checked. I have been struggling with Covid and jut got a single serve meal delivery of high protein meals with carbs but lower carb and veggies to help me, so consider things like that. Most of it it diet related so trying a meal service might be helpful. Sleep, very important, drink water, and be gentle with yourself! You got this!

likehelpful

If you’re not accustomed to eating the “right” things, it may be that your gut microbiome needs a reset — look into research around how this can trigger certain cravings

I have never had luck with deprivation and “dieting.” I think it is much more productive and successful for most people to start swapping in good behaviors and foods.

And you need a goal that isn’t tied to numerical weight loss alone — bc changing your diet, behavior, and body composition are complex activities that have complex and varied impacts. For example, if the scale says the same across a week but you’ve upped the nutrition value of your meals by 60%, drank a ton of water, slept well and had good bowel movements — does that mean the week was technically a failure? Hell no

So to start, what are your non-numerical goals?

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So everyone is different but some tactics that commonly get at some of those goals:

- Try swapping out simple carbs. They are a fatigue/brain fog trigger for some people. Not “omg eat no carbs” but something simple like buy a loaf of seedy whole grain bread and cut out pasta and croissants and anything processed and bready. If you want a cookie, eat a cookie. But don’t buy more cookies
- If diets and restriction have not worked for you, consider tracking macros. It is one of the most thorough and transformative approaches to food because it’s about nutrition and forces you to be aware of what you’re eating without punishment. You will have so much more energy and sleep more deeply
- Drink water. A lot. Get a cute bottle that makes you happy and drink 3-5 of them a day
- Reduce “soft” dairy if you eat it (milk, ice cream, soft cheeses). It’s a common breakout trigger
- Consider a probiotic or adding fermented foods to your weekly menu. They can help w that microbiome thing and really cut down on cravings amazingly fast
- Pick a bedtime and don’t look at a screen for 60 min before. Just tell yourself it’s for a week long streak
- When you’re going to eat something with fat, ENJOY IT. Eat a silky custard! Savor the fat on a great steak! Fat literally keeps you alive, it is not the enemy

likehelpful

Losing weight is 100% mental. At some point you will want to do it bad enough to kick dome butt!

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I’m in a similar boat. But I’ve found when I restrict or restrain myself from eating those “bad” foods, I end up eventually binging. So I would let yourself have those items, but try to cut back on the amount. And just make sure you’re getting lots of good vitamins from your “healthy” meals bc your body might tell you that you need junk when really you’re deficient in another area. Also, try reading articles on intuitive eating

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First off, I know this struggle. It sucks. It feels tough. I would definitely reach out to see if you can find a therapist, perhaps one with some background in eating disorders (not to say you have one but it still may be useful). Chances are its about more than food. I know I use it as an anxiety management tactic when I can't focus, food is soothing. Also to one of your points if you do eat the right things you get cravings. The longer you're able to eat right here, the more likely you are to be able to eliminate the cravings. Your body uses things like sugar, fat, salt etc as something that can be addicting. You definitley dont need to cut these out altogether but managing the amounts will probably help. Wishing you all the strength in the world for this!

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I’ve been on medication, therapy, tried journaling etc. I’m just at a loss here and feel helpless that I’ll always just be heavy and unattractive. I really want to change but it feels like trying to climb the worlds largest mountain. Has anyone felt similar and been able to overcome their battles with food? Any advice is appreciated

Seconding this response! Set goals of "walking X number of steps" or drink 100 ounces of water a day or eat 3 servings of veggies a day for 30 days. Pick easy habits that you can incorporate into your life without having to change your entire life and make it sustainable

Yes, a lot of people struggle with weight their entire life. It takes a lot of patience and self love to accept that progress takes time, and you can meet your goals. Have you ever worked with a nutrition coach? Have you tried a weight loss clinic under medical supervision like Medi?

Never tried a weight clinic but I’ll look into it, thank you!

How about this: one day you’ll have kids and then all this free time you’re not using to exercise will be chewed up on them and you’ll be exhausted everyday. Make some habits now. Because later you may have fewer choices.

This is such a weird response lol

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