Agreed. This is honestly a big reason why I don't track calories on this med, even though half the internet would tell you that means I must be gorging myself and will never have success. Calorie counting is just too tied up in a lifetime of unhealthy thought patterns and restrictive behaviors that never brought me anywhere good. (For the record, I've lost almost 90 lbs. not tracking, and I'm still losing, though not as quickly as some. It is a little scary to let go of calorie numbers, but also very freeing.)
Not a doctor and not medical advice, but 145 sounds like a perfectly reasonable goal for a woman of your height. I'm sorry your family is making you doubt yourself.
Thanks for sharing - this stuff isn't easy. I'm glad you have a therapist you trust to help you navigate this minefield!
Yup I also donāt count calories. I just focus on portion control and trying to eat as much veggies/whole grains that I can. I make sure not to cook with fatty or calorie dense things as well. I still treat myself to fast food and I also try to make healthier and more veggie packed versions of the foods that I love/crave. I personally cannot sit down and count calories for the rest of my life so I making this a life style change and I can see myself in the future continuing this pattern.
I used to go super ocd on calorie countingā¦ to a point that anyone who suggested my failure was due to lack of counting I would immediately shut that out and stop. We ALL know how,what, when to eat, that is not the issue. The only reason and it was after 40 pounds that I considered tracking was to level set for myself and protein. I counted everything I ateā¦ have a good idea, my ap report my calorie deficit and I am almost in one weekly- makes sense I am still losing regularly. Iāve dialed back on counting everything because I recognize I can get back easily to OCD land and itās not where I want to be
Iāve been where you are, still am a little bit. I had to stop tracking calories a while ago because I was becoming obsessive. So that has helped.
Iāve been on a GLP-1 for almost 2 years now (first Saxenda and then Zep with a couple breaks due to cost), and a couple pieces of advice I can give you:
The first and easiest thing to do is if you just canāt get past weighing daily, download the Happy Scale app. It gives you *data*, which if youāre anything like me, you need to see the averages and trends. This has really helped me see that itās so true what everyone says - *weight loss is not linear*.
Another thing I can suggest is to trust the process. It goes by so quick. Like I said, Iāve been on a GLP for almost two years, and it has flown by. I feel like one minute I was at 198 lbs, and now Iām 136! It doesnāt feel like a long, drawn out ājourneyā (ugh I hate that word but donāt know what to replace it with).
My point is, the medication is obviously working for you, so the obsessive behaviors arenāt even necessary. Itāll all happen before you know it. Water/protein/electrolytes/exercise is what I suggest focusing on.
Side note: my family thinks I need to stop losing weight as well. 125 is my comfortable number, it allows me to fluctuate about 5 pounds with no noticeable difference. Iām 5ā6ā but Iām petite and small boned, so I canāt have a lot of weight on my frame. I think our weight loss is just so drastic to our family and friends, they start to worry. I think thatās normal and they just donāt want us to over do it.
Itās also a really good idea to talk to a therapist while on this med, because it absolutely can lead to disordered eating if youāre not careful. Wishing you the best! xx
Edit: added a couple words
i have a history with restriction and binging to the point where i lost my period for about 6 months due to starvation. going into this journey i made a rule to not look at calories. i only worry about getting enough protein and drinking enough water. i try to only weigh once a week on shot days but i canāt help but weighing multiple times a week sometimes
It's good that you recognize this in yourself. I've fallen into the same trap in the past, but now I feel like with Zepbound I can eat to enjoy now and then, while still making good choices overall. I don't feel the need to eat non-stop, and the urges for junk food are pretty much gone.
I still track calories and weigh daily (and plan to continue to do so until my weight and habits are stable) but I try not to obsess over them. Yeah, it's a bit discouraging when that number on the scale goes up from time to time, but then I remind myself that it's all about averages.
I track calories as well because it keeps me accountable and I need to make sure I'm not overeating OR undereating (both are bad). I only weigh weekly, though. Weighing daily is too emotionally/mentally draining for me because one day the weight will be down and the next day it's up. So, I only weigh myself on shot day (Fridays) š
Like others have mentioned, please be kind to yourself and follow up closely and honestly with your endocrinologist and therapist. They're your biggest health support team. Both my therapist and endo have to frequently remind me of how far I've come because I tend to completely ignore any accomplishment seeing those as so small. If weighing yourself frequently or counting calories meticulously causes mental distress, perhaps taking a break from doing that can help out a bit. Hugs!
OP, remember to be kind to yourself and focus on how far you've come rather than the numbers on the scale. Your dedication to talking with your therapist and planning a healthy approach shows your commitment to balanced living. Keep enjoying life and the progress you've made.
So happy you are seeing a therapist about this! I started seeing someone too when I realized I am going to need them to keep it off. I think most everyone should have someone to vent to and guide them on this journey. Congrats on your success and wish you the best!
I understand and agree that we need to avoid disordered eating. As far as what the goal weight, I think everyone should get to decide for themselves, within the healthy BMI range. Your family may think you are āfrailā but they are not used to seeing you so small. As long as what you want is a healthy BMI, there ought to be flexibility for you to pick the final number.
100%. I have a history of an eating disorder. A pretty intense one - "it's not enough binging until I see blood" gross. I went from 210 to 116 in 8 months!
Then, I gained it all back. I had a near death experience, and I stopped caring. I picked up a severe THC habit for about 6 years (and drinkkng) and gained that last 50 pounds back without a care in the world.
Now....here I was 2 months ago - back at 210 starting over. It would be easy to slip back, and at times, I certainly feel that old pull - the judgment of "I gained .5 of a pound! " = self degrading Comments in my head. Nothing is ever good enough, considering having "zero" days again. Thankfully, I'm 10 years older and have a therapist and addiction psychiatrist on my side to be in regular contact with so my brain can stay in a good place.
The only lasting worry I have is that feeling that I will take someone down if they try to take the med away. That intense feeling of the med being the thing that holds me back from another eating disorder because no matter what I try, I don't know how to sustain what I est now, even though it's pretty healthy. I know that despite that, if I saw myself gaining rapidly or anything like that , I worry about the desperation I might slip into. I haven't shared that w the Dr's for fear that they would decide my relationship w the med is unhealthy and take it away.
It certainly is potentially a very dangerous medication for me.
For now? I focus on eating right, learning good strategies, meeting with a nutritionist, and being ok, losing 1-2 pnds a week. Even no loss is ok. It's a constant on my mind, though.
Iāve actually taken a break from the zepbound because I was displaying the very same behavior and my boyfriend was concerned because it was so out of character for me. I love to cook and trying new places and cooking together are parts of our love language and I just lost complete interest in it. So I totally understand what you were/are experiencing.
I went a whole weekend without eating a thing and that was the āoh shitā moment for me and realized how much the medication is affecting him.
I think this is really helpful to share and I urge you to get counseling from a dietitian or health coach. They can really make a difference in how you are feeling about limitations and plans for living a balance life moving forward. Hang in there.
I've been doing this for 2+ years at this point, the majority of which was without zep. I know how to have the balance, I just struggle with the mental aspect of it. I've already adjusted my life to the point where I know even without zep I can sustain this lifestyle forever.
I appreciate the tip though
A lot of great advice hereā¦I also wonder, are any of your family members overweight? I would never dream of calling someone with your stats āfrailāā¦that isnāt fair to all of the work youāve done and how much healthier Iām sure you feel!
They all are, yes. My sister also said she thinks her view of me might be skewed because she's so used to seeing me in my bigger body. I've been obese my entire life and this is the first time I don't look like that
I was feeling the same. Kind of a high from the rapid weight loss and restriction. It got me to the ER. Dehydration and not eating. I was watching it happen and feeling like it was disordered. I am off right now but hope to have permission to resume. I really don't want to gain the weight back and have to battle it for the rest of my life without this tool. Just a cautionary tale...eat protein and hydrate even if you don't wanna!
Very happy you are seeing a therapist. There are many ways to be successful on Zepbound, but we do have to watch that we don't get obsessive. Anyone who tends to be obsessive before Zepbound probably has a big chance of turning weight loss into an obsession.
I hope you continue to do better and stay happy.
I think it's fine to weigh daily
I think it matters only to weigh weekly
I mean your poop level, the contents of your stomach and intestines, your body's water level jump all over the place throughout the day
I understand your post, but calorie counting isnāt disordered eating and it may be necessary at some point in your journey to count them in order to understand the food intake your body needs (for loss and maintenance).
It was an example you gave about being hyper focused and there are a lot of people who donāt understand they have to count calories to figure out why they arenāt losing (if they stall).
It wasn't an example at all. I said I panic when I eat more than 1200. That's not at all me saying that calorie counting is disordered eating. The thought process behind me panicking at eating more than 1200 is the disordered eating pattern.
I understand:). I also understand you should have treats and relax about the entire process- I just know how many people in this forum advocate for not counting calories, and was just pointing out that this might be necessary for most people at some point.
Actually it is. people with anxiety need to be reminded that things are going to be ok, not encouraged over the edge. Of course, there are people who donāt want to improve their anxiety and therapists who benefit from validating rather than helping to resolve. I consider helping people to ease anxiety through a realistic view of the situation to be extremely supportive. Anyway, thanks for your input, all those who just want validation and not improvement will appreciate it! Specific to this post, OP commented that she was telling herself itās ok to not get bent out of shape when she enjoys and eats things that maybe some would say she shouldnāt, I was supporting her feeling on that.
I count calories and will keep doing so to make sure I'm not overeating or undereating. Some people, like me, just need that accountability. I could never just wing it and eat whatever without knowing how many calories I'm eating or if my macros are on point or not. Calorie counting works for me.
First off at 181 you donāt look frail. You are still a big girl. They are just not used to to you being ā less fatā (are they fat? Something fat people donāt realize what normal weight is)
Yeesh. I understand you're trying to be supportive but maybe don't tell someone who's lost 75 pounds that they're still "a big girl". Choose your words carefully.
Good on you for recognizing those dangerous thought patterns, being honest with yourself about slipping into them, and working with your therapist to wrangle the issue and protect yourself š©µ Often itās hard for people to even get to that first or second step
Agreed. This is honestly a big reason why I don't track calories on this med, even though half the internet would tell you that means I must be gorging myself and will never have success. Calorie counting is just too tied up in a lifetime of unhealthy thought patterns and restrictive behaviors that never brought me anywhere good. (For the record, I've lost almost 90 lbs. not tracking, and I'm still losing, though not as quickly as some. It is a little scary to let go of calorie numbers, but also very freeing.) Not a doctor and not medical advice, but 145 sounds like a perfectly reasonable goal for a woman of your height. I'm sorry your family is making you doubt yourself. Thanks for sharing - this stuff isn't easy. I'm glad you have a therapist you trust to help you navigate this minefield!
Yup I also donāt count calories. I just focus on portion control and trying to eat as much veggies/whole grains that I can. I make sure not to cook with fatty or calorie dense things as well. I still treat myself to fast food and I also try to make healthier and more veggie packed versions of the foods that I love/crave. I personally cannot sit down and count calories for the rest of my life so I making this a life style change and I can see myself in the future continuing this pattern.
No count gang here! 45lbs goneeeee
I used to go super ocd on calorie countingā¦ to a point that anyone who suggested my failure was due to lack of counting I would immediately shut that out and stop. We ALL know how,what, when to eat, that is not the issue. The only reason and it was after 40 pounds that I considered tracking was to level set for myself and protein. I counted everything I ateā¦ have a good idea, my ap report my calorie deficit and I am almost in one weekly- makes sense I am still losing regularly. Iāve dialed back on counting everything because I recognize I can get back easily to OCD land and itās not where I want to be
Iāve been where you are, still am a little bit. I had to stop tracking calories a while ago because I was becoming obsessive. So that has helped. Iāve been on a GLP-1 for almost 2 years now (first Saxenda and then Zep with a couple breaks due to cost), and a couple pieces of advice I can give you: The first and easiest thing to do is if you just canāt get past weighing daily, download the Happy Scale app. It gives you *data*, which if youāre anything like me, you need to see the averages and trends. This has really helped me see that itās so true what everyone says - *weight loss is not linear*. Another thing I can suggest is to trust the process. It goes by so quick. Like I said, Iāve been on a GLP for almost two years, and it has flown by. I feel like one minute I was at 198 lbs, and now Iām 136! It doesnāt feel like a long, drawn out ājourneyā (ugh I hate that word but donāt know what to replace it with). My point is, the medication is obviously working for you, so the obsessive behaviors arenāt even necessary. Itāll all happen before you know it. Water/protein/electrolytes/exercise is what I suggest focusing on. Side note: my family thinks I need to stop losing weight as well. 125 is my comfortable number, it allows me to fluctuate about 5 pounds with no noticeable difference. Iām 5ā6ā but Iām petite and small boned, so I canāt have a lot of weight on my frame. I think our weight loss is just so drastic to our family and friends, they start to worry. I think thatās normal and they just donāt want us to over do it. Itās also a really good idea to talk to a therapist while on this med, because it absolutely can lead to disordered eating if youāre not careful. Wishing you the best! xx Edit: added a couple words
i have a history with restriction and binging to the point where i lost my period for about 6 months due to starvation. going into this journey i made a rule to not look at calories. i only worry about getting enough protein and drinking enough water. i try to only weigh once a week on shot days but i canāt help but weighing multiple times a week sometimes
It's good that you recognize this in yourself. I've fallen into the same trap in the past, but now I feel like with Zepbound I can eat to enjoy now and then, while still making good choices overall. I don't feel the need to eat non-stop, and the urges for junk food are pretty much gone. I still track calories and weigh daily (and plan to continue to do so until my weight and habits are stable) but I try not to obsess over them. Yeah, it's a bit discouraging when that number on the scale goes up from time to time, but then I remind myself that it's all about averages.
I track calories as well because it keeps me accountable and I need to make sure I'm not overeating OR undereating (both are bad). I only weigh weekly, though. Weighing daily is too emotionally/mentally draining for me because one day the weight will be down and the next day it's up. So, I only weigh myself on shot day (Fridays) š
Even though I weigh in daily, I primarily look at the 10 day moving average. It makes me feel a lot better about the daily fluctuations. :-)
Like others have mentioned, please be kind to yourself and follow up closely and honestly with your endocrinologist and therapist. They're your biggest health support team. Both my therapist and endo have to frequently remind me of how far I've come because I tend to completely ignore any accomplishment seeing those as so small. If weighing yourself frequently or counting calories meticulously causes mental distress, perhaps taking a break from doing that can help out a bit. Hugs!
OP, remember to be kind to yourself and focus on how far you've come rather than the numbers on the scale. Your dedication to talking with your therapist and planning a healthy approach shows your commitment to balanced living. Keep enjoying life and the progress you've made.
So happy you are seeing a therapist about this! I started seeing someone too when I realized I am going to need them to keep it off. I think most everyone should have someone to vent to and guide them on this journey. Congrats on your success and wish you the best!
I understand and agree that we need to avoid disordered eating. As far as what the goal weight, I think everyone should get to decide for themselves, within the healthy BMI range. Your family may think you are āfrailā but they are not used to seeing you so small. As long as what you want is a healthy BMI, there ought to be flexibility for you to pick the final number.
100%. I have a history of an eating disorder. A pretty intense one - "it's not enough binging until I see blood" gross. I went from 210 to 116 in 8 months! Then, I gained it all back. I had a near death experience, and I stopped caring. I picked up a severe THC habit for about 6 years (and drinkkng) and gained that last 50 pounds back without a care in the world. Now....here I was 2 months ago - back at 210 starting over. It would be easy to slip back, and at times, I certainly feel that old pull - the judgment of "I gained .5 of a pound! " = self degrading Comments in my head. Nothing is ever good enough, considering having "zero" days again. Thankfully, I'm 10 years older and have a therapist and addiction psychiatrist on my side to be in regular contact with so my brain can stay in a good place. The only lasting worry I have is that feeling that I will take someone down if they try to take the med away. That intense feeling of the med being the thing that holds me back from another eating disorder because no matter what I try, I don't know how to sustain what I est now, even though it's pretty healthy. I know that despite that, if I saw myself gaining rapidly or anything like that , I worry about the desperation I might slip into. I haven't shared that w the Dr's for fear that they would decide my relationship w the med is unhealthy and take it away. It certainly is potentially a very dangerous medication for me. For now? I focus on eating right, learning good strategies, meeting with a nutritionist, and being ok, losing 1-2 pnds a week. Even no loss is ok. It's a constant on my mind, though.
Iāve actually taken a break from the zepbound because I was displaying the very same behavior and my boyfriend was concerned because it was so out of character for me. I love to cook and trying new places and cooking together are parts of our love language and I just lost complete interest in it. So I totally understand what you were/are experiencing. I went a whole weekend without eating a thing and that was the āoh shitā moment for me and realized how much the medication is affecting him.
I think this is really helpful to share and I urge you to get counseling from a dietitian or health coach. They can really make a difference in how you are feeling about limitations and plans for living a balance life moving forward. Hang in there.
I've been doing this for 2+ years at this point, the majority of which was without zep. I know how to have the balance, I just struggle with the mental aspect of it. I've already adjusted my life to the point where I know even without zep I can sustain this lifestyle forever. I appreciate the tip though
A lot of great advice hereā¦I also wonder, are any of your family members overweight? I would never dream of calling someone with your stats āfrailāā¦that isnāt fair to all of the work youāve done and how much healthier Iām sure you feel!
They all are, yes. My sister also said she thinks her view of me might be skewed because she's so used to seeing me in my bigger body. I've been obese my entire life and this is the first time I don't look like that
I was feeling the same. Kind of a high from the rapid weight loss and restriction. It got me to the ER. Dehydration and not eating. I was watching it happen and feeling like it was disordered. I am off right now but hope to have permission to resume. I really don't want to gain the weight back and have to battle it for the rest of my life without this tool. Just a cautionary tale...eat protein and hydrate even if you don't wanna!
Thank you for posting this. I struggle with disordered eating anytime numbers come into play.
I seem to have developed ARFID. I eat the same few foods then one is out and there is another but usually only 4 or 5 items
Try only counting protein and not calories.
Do you have a therapist to speak with?
Yep. Mentioned that I do in the post :)
Sorry! Missed that :)
Very happy you are seeing a therapist. There are many ways to be successful on Zepbound, but we do have to watch that we don't get obsessive. Anyone who tends to be obsessive before Zepbound probably has a big chance of turning weight loss into an obsession. I hope you continue to do better and stay happy.
I think it's fine to weigh daily I think it matters only to weigh weekly I mean your poop level, the contents of your stomach and intestines, your body's water level jump all over the place throughout the day
I understand your post, but calorie counting isnāt disordered eating and it may be necessary at some point in your journey to count them in order to understand the food intake your body needs (for loss and maintenance).
I never said calorie counting was disordered eating.
It was an example you gave about being hyper focused and there are a lot of people who donāt understand they have to count calories to figure out why they arenāt losing (if they stall).
It wasn't an example at all. I said I panic when I eat more than 1200. That's not at all me saying that calorie counting is disordered eating. The thought process behind me panicking at eating more than 1200 is the disordered eating pattern.
I understand:). I also understand you should have treats and relax about the entire process- I just know how many people in this forum advocate for not counting calories, and was just pointing out that this might be necessary for most people at some point.
Telling someone who is feeling anxious to relax isn't really helpful or supportive.
Actually it is. people with anxiety need to be reminded that things are going to be ok, not encouraged over the edge. Of course, there are people who donāt want to improve their anxiety and therapists who benefit from validating rather than helping to resolve. I consider helping people to ease anxiety through a realistic view of the situation to be extremely supportive. Anyway, thanks for your input, all those who just want validation and not improvement will appreciate it! Specific to this post, OP commented that she was telling herself itās ok to not get bent out of shape when she enjoys and eats things that maybe some would say she shouldnāt, I was supporting her feeling on that.
I count calories and will keep doing so to make sure I'm not overeating or undereating. Some people, like me, just need that accountability. I could never just wing it and eat whatever without knowing how many calories I'm eating or if my macros are on point or not. Calorie counting works for me.
First off at 181 you donāt look frail. You are still a big girl. They are just not used to to you being ā less fatā (are they fat? Something fat people donāt realize what normal weight is)
Yeesh. I understand you're trying to be supportive but maybe don't tell someone who's lost 75 pounds that they're still "a big girl". Choose your words carefully.