I need very very small steps. so miserable

amother

OP ↓

Sun, Nov 03 2024, 12:22 am

I’m miserable. very overweight and short. I weigh about 170 and im about a drop more than 5 feet. I feel absolutely horrible about myself. I’m also extremely overwhelmed right now. the idea of having to start cutting out foods and preparing meals is beyond daunting to me. I currently eat whatever I want. lots of bread, snacks etc I’ll eat cake and coffe for breakfast shamelessly. I’ll have pizza for lunch with fries and then chicken and rice and some veggies for supper. or lasagna or a shnitzel sandwich. lots of snacking in between. also have some mild mental health stuff. I do have some trauma in my background that im working and working so so hard on in therapy. honestly I think my body and my weight is all connected to this. I think im naturally a small person. I think trauma causes inflammation and cravings and there’s so much comfort in food. my point is I need some tiny steps to help me start. shouldn’t be too hard bec right now my eating habits are really bad. I dont really move much bec its hard for me emotionally to get out. physically also moving is exhausting and I get out of breath in two minutes. if anyone can recommend 3 small steps I can take to feel like im starting to get control over my weight and body that would be so appreciated. sorry for the megillah here. I’m just so utterly miserable

amother

Brickred ↓

Sun, Nov 03 2024, 12:57 am

amother Nasturtium wrote:

Eat as much as you want until 6 P.m. Then nothing until the next morning.
Drink 8 cups of water.
Brisk walk around your block just one time daily.

You will probably lose 10 pounds pretty quickly if you do this and stick with it every day.

amother

Slateblue

Sun, Nov 03 2024, 1:31 am

Try adding instead of subtracting -

--- add one cup of water before each meal
--- add on a small salad or cup of soup when you are eating out (as in, order a soup with your pizza or a salad with your chicken - it will help fill you up)
--- have an apple or banana or some other kind of quick or easy fruit every time you want a snack. You can have your ice cream or chips or whatever else you'd like after that, but have the healthy thing first. If you prefer veggies, than buy the precut ones and have that before the junk food you crave.

Hug

amother

Raspberry

Sun, Nov 03 2024, 1:28 am

amother OP wrote:

Lemon water every morning
Dessert only with a meal

amother

Dimgray

Sun, Nov 03 2024, 1:57 am

Agree with instead of thinking what you need to cut out, think of what you can add to meals/snacks to balance them out. Like adding a protein like cheese or nuts when you have a carb snack can help keep you fuller, and adding extra veggies at every meal in soup or salads. Also every time you’re hungry, have 2 cups of water and wait 5-10 minutes- sometimes you’re body confuses thirst for hunger, but if you still want to eat after that settles, then go ahead

amother

Bergamot

Sun, Nov 03 2024, 3:26 am

Agree with the above advice about adding nutritious food. If you pair this with a kind of movement you enjoy, you might need to experiment until you find something which you enjoy- walking/ dance/ running/ body weight exercise/ yoga, set an alarm on your phone at a time you know you’ll be free- first thing in the morning/ sometime in the evening/ lunch break, for 5 minutes, and promise yourself you’ll do this exercise every weekday for five minutes. Another important point is, change takes TIME! Set a countdown/ make a note on your calendar for six months time, only then assess if you can feel and see change. So often we give up because we want to do the thing for two weeks and see massive changes, but that isn’t how weight loss works.

Hatzlocho, it’s hard but so worth it.

amother

↑ Brickred ↓

Sun, Nov 03 2024, 7:24 am

amother Slateblue wrote:

I’ve done this and it helps because sometimes after eating that apple I realize that I’m not that hungry anymore and if I’ve recently lost a few pounds then I figure that it pays to be good.

amother

Daffodil

Sun, Nov 03 2024, 7:41 am

I don’t know what your financial situation is but if you can buy cut up fruit to have in fridge or a huge salad - with protein daily? as someone else said. If you’re full then there’s just so much room left for the not great stuff

Regarding the exercise. This sounds important if you get out of breathe. Can you please start with the two minutes you can and add a tiny drop of time slowly. You’d be shocked. My husband went from running 15 seconds to running 4 miles a day (9 minute miles) he built up to it. And he was very obese which bh you aren’t.

I hear you re the difficulty to get out but the more you force yourself to, once you do it, it will actually help with depression (I think that’s what you were saying?) it’s actually my therapy homework to walk 20 min a day (not weight related)

zaq

Sun, Nov 03 2024, 7:52 am

Start buying prepared veggies like pre checked greens, cherry tomatoes and those cute tiny cukes (they do have to be rinsed first), put them all in a bowl in the fridge and binge on those. Even if you don't love veggies, you can inhale these and don't even taste them. You know you don't really taste snacks when you pound them, they're just a habit. For more zing you can squirt on some balsamic vinegar, chrain and/ or mustard, all of which have benefits of their own aside from flavor.

amother

Forsythia

Sun, Nov 03 2024, 9:15 am

First, you should know that while 170 and 5 ft is definitely overweight- it’s not absolutely enormous. You can do this!
Would you consider the weight loss shots? I was 160 and 5’1 and now 146 . It was an easy way to lose the weight. I still want to lose more and it’s getting harder, but I’m on a very low dose - and I’m sure if I went up it would be easier but for some reasons I want to stay on the dose I’m on.

amother

↑ Brickred ↓

Sun, Nov 03 2024, 9:25 am

amother Forsythia wrote:

Not op, but wondering if I could get weight loss shots if I’m 145 and 5ft tall?
How do you get the shots? Does the dr have to prescribe? Can I buy online? I see so many ads…

amother

↑ OP ↓

Sun, Nov 03 2024, 9:26 am

amother Forsythia wrote:

not going into why but they aren’t an option for me- believe me I’ve explored it. I wish