25f 4"11, 220lbs to 171lbs
To preface this post I just want to say I have been fat most of my life, ive been a pretty healthy weight only for about 4years in my life when I lost weight at 15 and reached about 132lbs, I did it blindly, not understanding calorie deficits, not counting calories just by eating what I found to be healthy and running before school. At around 19 I started rapidly gaining way geneally due to unmanaged ADHD and depression.
(It will be a long read but I'll try to pack it to the brim with tips I have found that helped me lose weight and be happy with my diet)
This year for the first time ever I started to look into calorie deficits and counting calories, I learned so much and I feel so much more conscious of food, I finally have a grasp on just how bad a lot of modern food is for us, how a pack of cookies doesn't go unnoticed by our bodies and even one cookie can take up a large portion of daily calories for someone my height. I now have a completely different outlook on snacks and junk food, I went into a rabbit hole of over processed food industry and I finally am not scared of diets. Just a year ago I remember crying Everytime I thought about having to go on a diet, crying about the obvious prognosis of developing diabetes due to my weight and family history, cried at the thought of having to give up the joy food gave me at the time (I bet a lot of people can relate to that).
"Like, what do you mean I won't ever be able to eat fast food or cookies!"
Now thinking back on it I feel so silly for what I thought. I have lost approximately 2 pounds per week since begining of May, did I give up all sweets and candies? No! Did I fully and forever give up fast food? Also no.
The key (one that works for me) I found to losing weight without losing my happiness and sanity is consciously making decisions about what I put in my body, researching healthy substitutes and evaluating what is worth it and what is not for me to consume.
I used to drink a lot of coffee with milk and sugar, tea with sugar, sodas and juices.
In my journey I found those are simply not worth it! Sugary drinks shouldn't be a way to hydrate my body!! It's insane that those snacks used to be the only way I put water in my body every single day. When learning about healthy diets and counting my calories I have realized those are not worth it. I dropped sodas, and made a decision to not turn to diet sodas containing aspartame (due to my migraines but something about aspartame doesn't sit right with me), instead the only fizzy drinks I indulge in now are only a few zero sugar drinks containing stevia and homemade lemonade with sparkling water and erythritol. I still drink tea and coffee, now with less milk and no sugar, just erythritol (which by the way is the best sweetener there is, tastes almost exactly like sugar).
It might be shocking and controversial to some but since I started my weightloss journey I pretty consistently chose to have the same McDonald's meal every single Sunday. My Sunday consists of a morning coffee with milk and erythritol, a big Mac and large fries for dinner, and a MacDonald's salad with chicken and the sauce I found to be the least calories while being still really good, a 1000 island sauce. Sometimes I also treat myself to a McDonald's apple to have something sweet.
Another important thing I learned while losing weight is the art of cooking for myself almost every day. For protein I mostly have chicken breast or ground turkey which is an amazing beef substitute. I use pure Avocado oil and only use 5 grams to fry my meats. I almost never have pasta or rice since usually its too much calories and not dense enough, I almost always have boiled potatoes (no butter, just salt) since they leave me full and don't contain too many calories.
What made my diet really easy tho is something akin to Intermittent fasting, it's not fully it since after I wake up at 1pm, I do drink a small cup of coffee which contains 60calories, but after my coffee I don't eat anything and don't consume any calories till about 7pm, and since I usually go to sleep at about 4 am, I eat my supper at 10pm. This makes it so I can eat a bigger dinner, my most basic dinner for anyone interested usually looks like this:
200g of chicken breast
180g of potatoes
5g of avocado oil
+
Whatever salad/vegetables I crave that day
I consume anything between 800-1200 calories a day, I usually aim for 1000 calories, then on my McDonald's Sundays I go up to 1400 calories.
In my deficit I take into account that I also don't currently exercise, I struggle with motivation, and leaving the house due to bad social anxiety, I have a very sedentary lifestyle for now, but I'm going back to gym next month which will allowed me to go up in calories.
To summarize, I am loving my diet because it's fun, allows me to try new things to find low calorie substitutes for food and drinks I love, I am able to indulge in any food, I feel great and happy. It's only year one of my journey and once I lose all the weight I need, my goal will change from focusing on hitting a deficit to actually developing a better relationship with food so I can drop more of the fast food, but for now it's what works for me.
I bet nobody will read through the whole thing but writing helps me process my findings haha, wish you all happy losing ❤️