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.

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!

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?

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

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

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!

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

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?

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.