So yeah, I've lost 45.3lbs since last June.
Might not be that impressive, but I've kept it off thus far, so...
It makes it sound like I was one of those 'I wash myself with a rag on a stick' people, but I was only ever just about overweight at my heaviest (anorexia recovery/antipsychotics related weight gain from overeating largely) as I'm tall.
I still have a way to go to get to my ugw, but I'm thinking I'll just try and maintain for a while by eating my BMR calories as I quite like my current size, plus I have a huge pile of old skinny clothes that now fit me.
4-digit calories freak me out, but I'm just gonna have to deal. My body needs a break to be honest.
If anyone wants some blunt, foul mouthed thoughts & tips from a belligerent old bitch, here you go:
- completely banish alcohol from your life.
Like, immediately. Won't bore you with the liver/metabolism science - essentially, your body prioritises getting rid of booze as it's seen as poison (which it technically is), so anything you eat when boozing is automatically stored as fat. Yep - if you wanna lose weight, you gotta be sober (PS - 'drunkorexia' is a fatlogic bullshit myth perpetuated by morons). Alcohol has as many calories per gram as fat, but unlike fat, it's empty calories that you could have spent on food. It also disinhibits you & gives you the munchies, so you're more likely to eat shit
- get off your arse
uninstall Facebook, turn off the anime/K-pop videos/Netflix, put your phone away & go for a fucking walk. Sedentary lifestyles kill.
- no purging ever.
Again, there's metabolism science behind this, but yep - don't make yourself spew (or abuse pee/poo pills if you're into that)
See the spike in the middle of my chart down there? Guess what caused that.....
- completely banish ALL fast food from your life.
Yes, even Subway.
All fast food is very carefully engineered via manipulation of salt/sugar/fat/MSG to make you want more, more, more which ultimately makes you poor & fat.
- ALL diet pills/shakes/teas are snake oil & utter bullshit.
Generic glucomannan pills/powders are extremely cheap, so don't get suckered into buying overpriced shit like Boombod that some brain dead celebutard is flogging on Insta.
The rest of these diet pills literally just give you a jolt of caffeine you could have obtained in bog standard coffee and/or they're laxatives that'll make you shit out water to give the false impression of fat loss.
Pharmaceuticals are a different matter - I know the wannarexics constantly obsess over getting their paws on ADHD meds, ephedrine, meth, speed, etc.
They may make you lose weight, but they fuck with your heart too. You may ultimately fit that cute ugw dress, but you might not get to fully appreciate your glow up reveal as the only the dude seeing it will be the medical technician prepping you for your autopsy.
I recommend Elizabeth Wurtzels memoir on her Adderall addiction - it ain't pretty.
- Intermittent fasting isn't magic as it's just CICO like every other diet, but it works like a charm
I did the full ABC diet for a laugh about 6 months into adopting an intermittent fasting lifestyle & it made it infinitely easier.
Lost 15lbs in those 50 days which I've kept off & it really helped boost my overall weight loss.
I'd recommend anyone considering ABC or any of the other dumb butterfly diets to train their bodies to IF a minimum of 16:8 for a good few months before hand & focus on low carb for their eating window.
The reason for ABC's high failure rate is constant eating of tiny nibbles all day plays havoc with your insulin & so your appetite goes mental
- Spend your calorie limit wisely
Eat high fibre, water dense food like cruciferous vegetables & lean protein like tuna, egg whites, etc rather than shit that barely qualifies as food - McDonald's, muffins, cakes, sugary frappucinos, etc.
- Liquid calories are the devil.
They take zero effort for your body to process as there's no fibre, etc, they won't fill you up & refined sugar is immediately stored as fat. You're better off eating an orange instead of chugging orange juice.
See also, bullshit like Huel - aside from the factory being exposed as a rat shit riddled dump, you're better off eating cheap, filling, real, unprocessed food than drinking a glorified McDonald's milkshake that'll just make you hungry & likely to binge later.
And if you're using Herbalife, I'm sorry you're trapped in a pyramid scheme/your loved one is trapped in a pyramid scheme & you have a garage full of unsellable stock, but that shit has literally killed people. Throw it in the bin.
Juice Plus & Beach Body are also pyramid schemes & their products have been proven to be utter bollocks too.
- If you don't buy it, you can't eat it
Pretty simple really - if you don't have the option to binge on cake because there's none in the cupboard, you can't binge on it.
Also worth only taking the cash you absolutely need for bus fares, etc when you're out so you don't impulse buy shit.
I have a second bank account where I put £10 on the balance each week for pet food, toilet roll, etc - my normal bank account card stays at home & I take the £10 when I go out.
It helps that I'm extremely poor, so I don't have the cash to waste on shit.
Also, uninstall food delivery apps for obvious reasons - JustEat, UberEats, Deliveroo treat their staff like shit & so you're evil if you give these companies your money anyway.
If you want a pizza, physically go to the place on foot - cravings last 20 mins, so by the time you get there, you most likely won't even want it anymore. If you still want it, at least you've burned 150+ calories walking 2x20 minutes
But don't go to Papa John's.
John is a legit Nazi & sex pest & the staff are treated like absolute shit, from delivery dudes all the way to the board room, even after John resigned in disgrace after one sexual harrassment lawsuit too many
- Weigh everything
Enough with the whole 'a handful of', 'a dash of', 'a pinch of', 'a few', 'a spoon of' fuzzy-measurements.
Buy an electronic food scale (mine was £8) and a set of measuring spoons & you can't go wrong.
You'll be able to accurately track what you're eating on MFP, etc. Bear in mind tho, nutrition labels can be wildly inaccurate, hence it's better to eat mainly unprocessed, whole foods with standard nutritional values.
Also bear in mind that MFP is like Wikipedia - a lot of illiterate morons input a lot of the data & so nutritional values for food they've added can be way off. Don't treat it as gospel & compare the label (although this isn't gospel either) so what's on MFP before committing to adding it to your diary.
- Keep your bathroom scales in the kitchen
Sounds weird, but it'll make you think twice about inhaling the fridge if you've got to pass your scale to get to it.
- Make it a pain in the arse to get to shit food
If you absolutely must buy crap, put it on a high shelf that you need a stepladder to get to, etc
It'll be easier to just eat an apple if getting to that chocolate requires a load of effort
- Be mindful of lame excuses
Things like 'oh I have to eat my bodyweight in shit because I'm going out to dinner/it's Christmas/it's my cat's quinceanera'
Unless you're being physically pinned to the ground with a funnel pouring gallons of Shamrock Shake down your gullet, you are solely responsible for what you consume.
Weight loss requires holistic lifestyle changes, so you shouldn't need to choose between your social life & diet - you just need to make smarter food choices.
If Big Fat Sue from work is judging your low calorie lunch & suggesting you eat a Big Mac, it says more about Big Fat Sue's self esteem level than anything else.
- Don't freak out over period cravings
It's 100% natural to have insane food cravings the week before your period - maybe even during it
Hormones are mother fuckers & the various fluctuations in progesterone & oestrogen have a direct impact on appetite as well as water weight.
Just as you'll have an insatiable appetite, turn into a sloth & feel like you want to stab the world in the face pre/during your period, you'll also have a time between periods when you're not very hungry, have more stamina during exercise & you feel like you could fuck anything that moves (your body's way of saying 'please get pregnant') - everything balances out weight wise.
No, youve not put on 5lbs overnight before/during your period - that's 100% water.
You would need to eat 3500 cals over your TDEE to put a pound of fat on in one day.
Just stay away from the scale when Aunt Irma makes her monthly visit.
Also worth getting a period tracker app so you know where you are in your cycle, so if your PMT phase is on the horizon, you can lock all your sweets in a safe, steal a rowing boat, sail out to international waters under cover of darkness & chuck it in the ocean.
- You can't outrun a bad diet
Exercise should be treated as 'nice to have', but if you overeat, a run won't magically undo it.
Net cals logic is utter bullshit & fitness watch 'calories burned' are little more than finger-in-the-air guesstimates.
The only legitimate way to find out how many calories you burn via exercise is to go to a sports science professional like those frequented by Olympic athletes.
- TDEE is key
As long as you eat less than your TDEE (not accurate by any means, but a vague guide), you'll lose weight
Contrary to what the fat acceptance cult preaches, your weight is determined by calories in, calories out.
Yes, you may have PCOS, be on meds, have some genetic issue that makes your appetite stronger, but these in and of themselves don't make people 600lbs. It's the bin bag size portions of Doritos that do that.
You also don't have to live on 200 calories a day to lose weight.
Once again for those in the back, as long as you eat less than your TDEE (or BMR if you're a glutton for punishment), you can't not lose weight.
You need to be honest when calculating your TDEE tho. If you sit on your arse all day, but deem yourself as moderately active & use that TDEE number, don't be surprised if you don't lose weight.
- weigh yourself weekly, not daily
Fluctuations due to food weight/water/un-pooed poo can all lead to demotivating false readings.
If you absolutely must weigh daily (I'm in the process of weaning myself off this), use the Libre app (where my graph is from)
This tracks your overall trend, so it cares less about day to day ups & downs, more about averages over time
See my reply on this thread that details 'the whoosh effect' for more info
- 'starvation mode' is a fatlogic myth.
You will not slow your metabolism by dieting.
The reason 'diets fail, you'll just get fat again' is because people lose the weight and go back to eating their fat weight TDEE, not their thin weight TDEE. You should recalculate your TDEE every time you weigh in (SailRabbit is great for this) and adjust your intake accordingly.
- a binge is not the end of the world.
If you've been low restricting, a binge might actually boost weight loss. Just don't let a one day binge turn into a week of 'fuck it' bingeing
Don't throw up/eat 100 Dulcolax either
At best, you'll throw up 1/3-1/2 of your binge (no, eating a load of Twizzlers as markers so if you see red, you've emptied your stomach is nonsense - stomach contents aren't neatly layered like trifles, they're more like casseroles as your stomach pulsates, twitches & churns food like a washing machine), plus your body wises up & will think 'oof - she's spewing again, better absorb these calories higher up her digestive tract'.
Laxatives/water pills do nothing to undo a binge - all the food has been digested by the time it's unpooed poo - all youll do is shit water weight & fuck up your heart due to electrolyte imbalances.
Chew and spit doesn't work either - you can't not swallow calories, your insulin response is immediately triggered the second your tongue touches the food, your body will think 'ooh something sweet is coming!' & when you don't deliver, you'll be bombarded with cravings until you cave & dive head first into a full blown binge. You'll also nuke your teeth and salivary glands & potentially give yourself IBS (been there, done that for all three, do not recommend). IMO, it's worse for you than purging as at least then, you've reached a point of being absolutely stuffed full of food, so generally once you purge, you're done with bingeing for the rest of the day. With C&S, you can go on indefinitely, which is why it fucks your system.
- a tape measure is your best friend
Costs £1 & it's the best indicator of fat loss you can buy.
Measure waist, tits & hips each week & you'll find that even if there's no change on the scale, you'll have lost inches.
It's also worth having a pair of ugw jeans (specifically jeans as they're less stretchy) to try on each week & get an idea of fat loss
- get rid of your fat clothes as you lose weight
As I've lost weight, I've been ebaying my fat clothes - mainly for the cash, but also to make it harder to accept weight gain.
If you get down to a size 10, but still have 12/14/16 in your wardrobe, you'll just go back to your fat clothes if you give up & regain weight. If you only have size 10's, the second those jeans feel snug, you can do damage control & stop yourself ballooning.
I guess if you have the cash & particularly love a fat dress, you can pay to have it sized down by a tailor tho.
Might add more later if I think of anything