Losing weight is just math: Calories In vs Calories Out. Which one is bigger determines whether you gain or lose weight.
For that last part, I was teaching myself to associate a mild hunger with losing weight and to stop seeing it as such a problem
This is huge, and one of the first things that you have to overcome. Heavy people have been conditioned to not just eat when they feel the slightest hunger, but to stuff themselves. Making that psychological shift that a little hunger is not only acceptable, but it’s a signal that you are losing weight, is a sign that your diet is working. After a while, instead of motivating you to go to the refrigerator for something to eat, that hunger reminds you of your weight mission, and motivates you to stay the course.
captainlezbian@lemmy.world 4 hours ago
It’s just math in the same way basketball is just a bunch of physics 101 problems. Yes, but the hard part is taking it from paper to doing it with biology. Your brain is struggling to get you to have an excess when there’s more than enough because animals whose brains didn’t do that were less likely to survive lean times. Add in complications like hypothyroidism and other endocrine and metabolic issues, some people are going to really struggle in ways others might not. For some the cravings will be far more intense than they can bear, and that’s why going in steps and waiting until that step is comfortable and sustainable before the next step is so useful.
Food can serve in many roles, some of which are healthy, such as a bonding exercise, cultural expression, and nutrition, others are unhealthy like stimulation and emotional comfort. One of the important things about my method is that the maintenance and early loss steps are going to challenge your negative relationships with food and find more healthy forms of stimulation and emotional comfort if those are reasons you overeat. A small weight is a great replacement for stimulation as is a glass of water or a walk. And learning to handle emotional distress without destructive coping mechanisms such as overeating is vital, here too I’ve found exercise to be a magnificent replacement. (Yeah basically any time anything happens or I feel anything I take a walk or bike ride)
Oh also I totally forgot to mention the self esteem elements. I’m not going to say nobody can hate themselves skinny, I’ve seen it, but the people who do it are rarely the sorts one should emulate. Much easier is to love yourself and your body enough to do this for yourself. “I deserve to have a body that I am physically and emotionally comfortable with” is just so much better of a mantra for when you’re hungry or struggling to exercise than something about hating how fat you are. You want to learn to look in the mirror with love and kindness and as time goes on with pride. Firstly because it’s not like fat people are less deserving of love and kindness. But also because you’re doing this for you, and it’s a hell of a lot easier to do something difficult for someone you love than out of spite. And that spite will fade as you lose weight anyways, and it may coincide with sagging skin.
But also, hugely important is that hating yourself is a fast track to disordered eating and overshooting weight loss as well as developing weight focused body dysmorphia (ie inability to see your healthy weight as healthy). I have a loved one who wound up hospitalized for anorexia, so it’s something I feel is important to acknowledge and avert the risks of. It’s better to be overweight and living an active and happy lifestyle than to be anorexic. General rule is a little over is better than a little under, but a lot over can be worse than a little under.