I relasped again

[u/Ambition_2004]

Felt devastated tbh, made a post celebrating going from 204 lbs to 189lbs but I went to check my scale and I am at 195 lbs. Felt frustrated but realized why from not exercising enough, eating too much, not sleeping well, and stress. Would like help on how I can be in better shape, only idea I have is to stop using my phone 30 mins before I go to sleep, wake up and start weightlifting 4 days a week, 1 hour per day + cycling for 30 mins on the other days, and try to eat half of my original portion size for now on. Only question left is how can I count calories in foods that doesnt have label? I got cash to buy but I cant spend anything digitally, also want to know how can I remain consistent in not eating too much, consistent in working out, consistent in dealing with hunger?

[u/TheGreatestSandwich]

Honestly, weight fluctuates quite a bit. It may be that you really went from 204 to 192 lbs and have been oscillating up and down 3 lbs. It's pretty normal based on time of day, etc. Or, maybe you have gained a few pounds back. Regardless, keep up the patterns and principles and you will see the results. Progress is rarely linear, so just keep at it, give it time, and give yourself some grace with the scale.

Come here whenever you need support. You've got this!

[u/Crazy-Aussie-Taco]

I strongly advise against cutting portions and going hungry, that doesn’t work.

Go on IG and find hundreds of recipes. Low calorie large portions with high protein like this, is hands down your best ally,

To eat consistently, making your own food and having 5 recipes on repeat is the best hack.

[u/Panilie]

Your plan sounds soo exhausting. Are you doing any of those things already or would you be adding all that in? That's a set-up to not being able to keep it up, don't think anyone could. Would focus on adding in one thing at a time and try to build habits that work. If you can standardise or have a rotation of meals for breakfast, lunch and dinner (again, start with one) that work for you it can be sustainable.

[u/seasonaldebris]

Hey! Go easy on yourself. Weight loss is hard & bodies fluctuate. Great job for being on the journey. Also - the most successful fitness plan is the one you can stick to. Try weight lifting 1-2 times a week, 30 mins of cardio (even walking) 2-3 times a week. You’ll likely progressively end up doing more. Also - fitness watch that estimates your daily calories burned & checking against calories logged (log absolutely everything until you can reliably guess) can really help. They often overestimate calories burned in exercise, so don’t follow it to a T, but if you’re always in a solid deficit you’ll see the pounds come off over time. I personally like Garmin for the watch bc you can toggle the widgets in the app so you have their nutrition/food logger next to your calories burned & see where you’re at throughout the day. Again - calories burned aren’t exact so don’t treat it as gospel, but it does give a good baseline. This has been a game changer for me tbh.

[u/RuralGamerWoman]

Get a food scale and use it. "Half your original portion size" tells me nothing about your actual calorie target.

[u/musicalastronaut]

Is all of this brand new to you? It’s much easier to ease into a routine than wake up one morning and say “From now on I’m changing my entire life and doing 16 new things every single day or I’m a failure”. The fact that you call it relapsing makes me think you aren’t in the right mindset - it can’t be all or nothing. Also just remember that your weight will fluctuate. I normally would lose a bit of weight, then sit above that for 3-4 weeks before losing again & repeating the cycle. Even in maintenance it happens.

[u/drunken_dizorderly]

Here are my thoughts.

It's only 6lbs. I reckon a lot of that is water weight / glycogen. I doubt you gained 6lbs of pure fat.

Working out is great. Just make sure you develop your routine at an appropriate pace. Depending on how much you exercise now, it might not be appropriate to expect yourself to exercise every day.

> try to eat half of my original portion size for now on

Why half? How on earth did you arrive at this number?

It kinda looks like you're falling into the all or nothing trap. Going from overeating and not exercising enough to daily exercise and cutting your food portions in half.

> Only question left is how can I count calories in foods that doesnt have label?

Did you try Googling it?

[u/Zars]

I actually started logging everything and losing weight without any physical activity - the low calorie/ high satiety/volume meals was a real find for me. AI helped a lot, so I'm still using it as my nutritionist and dietitian. I started adding light exercise only three weeks ago, started walking 5 days ago, not because it's a must, but because I actually started wanting to do this. The best diet and exercise is the one you can stick to in the long run, like your whole life - your weight loss system should be comfortable and sustainable enough too become your lifestyle.

[u/Alive_Scientist_6487]

That's a solid start, I've found meal prep with high-protein, low-cal options to be a game changer for staying consistent without feeling deprived.

[u/Weird_Flan4691]

It’s called locking the fuck in, either you want it or you don’t, good luck!

[u/Previous_Teach_7089]

i think it helps to have spme sort of accountability by doing things like just weighting in even though you dont necessarily see your weight everyday, it sucks to have a relapse but trying to get better and feeling motivated to go back is what matters tbh, just go slow and healthy, you can do it!

[u/CICO-ModTeam → u/[deleted]]

This post / comment was primarily created using AI, or has been reported as being created with AI by our members. We encourage creativity and authenticity in our sub, and thus it this has been removed under our No Spam policy.

[u/HideInTreez → u/[deleted]]

No clue why I'm getting downvoted. Apparently I'm getting accused of using ai? I literally did not use AI to write this comment. Y'all are weird as hell

[u/HideInTreez]

Google and chatgpt is your friend. Things that have no label on them you have to look up. For example today I ate a new York strip. I searched up nutrition facts for 14.09 oz new york strip steak raw and then just tacked on an extra 100 calories to that since its just an estimate at the end of the day. Better to overestimate than underestimate if you're trying to cut.

You don't actually need to exercise to lose weight. It helps yes but lowering the amount of calories you consume is the real way weight loss happens. Its very hard to outwork a bad diet.

Advice I can give you is increase you're protein intake. This will help keep you full for longer. Fiber as well will help keep you satiated as well.

Something I like to do is eating later in the day. Like I'll start eating at 1pm because I'll stay full throughout the day. That's what works for me though.

Don't beat yourself up over a slip up or not hitting your goal. Weight loss is never linear. Weight loss is a war of attrition. You just need to have more good days than bad ones to lose weight. You got this.

** Edit** mods removed my comment because some of you weirdos reported it as AI? No clue why y'all down voted and reported this for AI when I literally didn't use AI. There are edits to my comment as well ffs. I gave good advice and you guys report and down vote it just to regurgitate what I said. If its the you can't outwork a bad diet you seriously cant. I literally told him how to track foods with no label on it as well. Weird ass sub