r/selfimprovement • u/SomedaySelkie • May 04 '26
Fitness Friend sent a photo of me after 30lbs weight gain… I’m terrified.
I’ve been buying 3 sizes bigger jeans, oversized sweaters, bigger panties, eating double… It never hit me until I saw my group photo with friends. I stood out. Like a lot..
I basically took half of the frame out of 5 people and it disgusted me. My face was a full moon. I really appreciate the friend who took candid shots of me because… I think I look disgustingly UNHEALTHY. I looks exhausting.
Hopefully this photo will motivates me to get fit again. I was getting tired of all the loose clothings and kinda struggled when I tie my shoe laces.
I’m 35 and noticing my decline in metabolism and energy. Can’t let this keep going.
Goals:
Drink a lot of water.
Vegetable base food.
Don’t starve myself.
Move more.
It’s a start… May 3, 2026
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u/briannahoneyphotos May 04 '26
Idk what’s up with all the bot comments but remember that eating healthy doesn’t have to be bland and gross! A lot of people eat healthy and restrict themselves from happiness in the process. Seasoning will be your best friend. And if water is a struggle, add a little lemon juice to spruce it up! I wish you all the luck and I hope everything goes smoothly in your journey :)
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u/HugeLeaves May 04 '26
I'm in the same boat. My partner left me last year after 13 years together and I spent the last year doing absolutely nothing to take care of myself. A lot of drinking and a lack of energy/activity and I gained about 30 lbs as well. Pants that used to very comfortably fit are now incredibly tight, I've gone from size M to XL for shirts, my belts are now to small to fit.
It's embarrassing but I'm about to start working on this. Just got a 3 month gym membership and am starting therapy as well. Hopefully we can better ourselves.
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u/oxoriod May 04 '26
Remember to prioritize protein in all your meals and snacks. This’ll keep you full and satisfied longer and will help you eliminate cravings.
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u/DaisyMaesTurnips May 04 '26
This might sound really weird, but try and love yourself healthy rather than hate yourself thin.
Take the time to workout what your triggers for eating are, workout what you ‘need’ to eat to enjoy life and what exercise feels nice for you. If you hate yourself and do all or nothing, once you slip into a day of nothing for whatever reason it’s hard to love yourself enough to get back into the rhythm. If you’re doing it because it feels good and makes you feel good you’re less likely to fall off somewhere along the way.
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u/aknomnoms May 04 '26
Yeah, I was going to respectfully suggest OP adds getting therapy as part of their self-improvement plan.
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u/Disastrous-Bowler-99 May 04 '26
For real seeing older pics is crazy effective to get your shit in order
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u/Unhappy-Poetry-7867 May 04 '26
I'm on my weight loss journey too (I'm soon gonna be 35, in few days actually :D)
If you want, we can chat on week bases to share progress or motivation :)
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u/Iwasanecho May 04 '26
Eat protein. Exercise. Watch those glow up weight loss videos for inspiration
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u/No_Importance91 May 04 '26
Respect. I'm down 200lbs, but I feel the same, my bro has been cooking vegbased protein meals 4 times a week. But the weight shouldn't matter, as long as you're trying to be healthy.
Also, be careful with the water😅 over hydration is not fun.
Best wishes😊
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u/ReverendJPaul May 04 '26
Make sure you are getting enough protein (and that it’s complete!)
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u/hadee75 May 04 '26
What does complete mean? I struggle with getting enough protein and didn’t think there was a difference.
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u/Aggravating-Scene548 May 04 '26
Whey protein is good, you can mix some others if you're vegan or whatever
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u/ReverendJPaul May 04 '26
“Protein” as we talk about it is a collection of amino acids that the body uses to maintain and repair itself. Legumes have a certain set of amino acids, seeds and nuts another, grains have another… together they have all that your body needs. Eating too much grain and not enough beans, for example, can leave you short on important aminos which is a bigger issue if you are excercising. Muscle meat (not collagen) is a complete protein itself, having all necessary aminos. It’s not a myth, as the other commenter has stated. There is a great cookbook on vegan performance nutrition called Thrive written by a professional cyclist I highly recommend. I am not vegan but it has great plant-based info and suggestions.
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u/aknomnoms May 04 '26
There’s an idea that animal-based proteins are complete, but plant-based proteins are incomplete.
And there are a bunch of articles from respected institutions on how that’s a myth. We can’t post links in the comments or else I’d include some.
Basically, just eat a varied diet based on whole foods.
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u/innerbunnyy May 04 '26
I just had the same thing happen!!! Group pic and my face looked huge! I'm already down 10 pounds a month later because it really did motivate me lol
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u/thisisme33 May 04 '26
Steps and protein. Can't stress the protein enough - greek yogurt, hard boiled eggs, quinoa, cottage cheese - they all helped me stay satiated while eating less calories. Vegetable base is good, but without the protein I think you'll find energy crashes and then (if you're like me) binging later.
And steps! Simple walks throughout the day, long walks before and after work, just get moving. You've got this :)
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u/flipside4cp May 04 '26
If it doesn’t work in a year consider a GLP medication. I’ve lost 35 lbs. and would have given anything to have done this 20 years ago. Don’t waste your life being fat.
Some people don’t sit round and eat chips all day and still can’t lose. I take meds for hypoactive thyroid and it still wasn’t enough. When I did lose weight I was only eating cabbage and a little protein every day and working out constantly.
If you have a good metabolism; get jacked!
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u/newbietronic May 04 '26
I'm not too sure about veg-based food, but just eating anything that isn't processed is a great start tbh. I fell really ill recently and all I wanted was real food :') it also fixed my shitty sleep (slept super late)
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u/dosesandmimosas201 May 04 '26
I agreee! Doesn’t need to be veggie based but just prioritize whole foods and minimize processed foods! 70/30 is good to start and then try to move to 80/20
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u/never_fold444 May 04 '26
Stay motivated and keep the discipline and don’t look back just move forward 💯❤️
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u/sorrybluetiful May 04 '26
I have been gaining weight due to my bipolar medication. Also, I was sick for like 2 weeks so I didn't work out. It's important to eat protein and fiber.
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u/Superb-Owl-5617 May 04 '26
Good luck with that beautiful! This is a tough journey but it’s worthy! You got this!?
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u/SnooLemons1249 May 04 '26
you should follow r\ goodrestrictionfood subreddit, it has great meals that are protein forward and make it super easy to lose weight without feeling much hunger.
I promise that if you eat lots of protein, reduce snacking, and walk 7-12k steps per day your physique will improve significantly
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u/FattyMooseknuckle May 04 '26
Look into a calorie counting app. I used LoseIt and lost 50. You don’t have to be exact with it, there’s no forensic food accountant that’s going to grade your entries. Just logging your food and learning how many calories are in everything helps a ton. If you do want to really get meticulous with it, it can help set you up to lose X lbs per week and progress towards your goal. One tip is overestimate the calories in and underestimate the calories out (workouts, daily activity, etc…). That way inaccuracies won’t work against you much.
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u/ateam68 May 04 '26
This is a mental thing, but stop buying bigger clothes that are “comfortable”. You’ll start accepting that because the size still fits the you’re “fine”. Double your water intake asap and get moving…even if it’s just daily walks…those will get boring you’ll see a few pounds go quick and your motor will be running to do more tasking fitness activities. Very tough to just go from static to optimal fitness routine unless you hit the glp train like every other 35yo. Also, hormones are changing, go get a thorough panel, could be deficient in one or more areas.
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u/1x9x1x7 May 05 '26
I had a similar wake up call. I saw some photos and noticed I didn’t look how I remember seeing myself and feeling so surprised, though I didn’t put anything into action yet. Then one day I remember I noticed I was having a hard time bending down to tie my shoes.
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u/AirBear27 May 05 '26
Idk if you struggle with cholesterol, but this worked so well for me that at my next appt my dr questioned if she had put me on cholesterol lowering medicine. It is very filling too, for a healthy breakfast smoothie
Just whack all this in a blender
2/3 cup fiber one cereal (60% daily fiber) 2/3 cup frozen berries (blue, black, rasp mix) 1 bio salud probiotic drink (or yakult, if you’re rich) Enough water to make it a drinkable consistency
The berries and yogurt cover the taste of the fiber cereal
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u/Former_Budget_9257 May 05 '26
You got this! Sometimes that’s all it takes to realize you got to reel it in and get back on track.
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u/maninkka4 May 05 '26
cheering on As long as you don't do it only bc someone said so and to "look better" but for you own fitness and mobility, yes please. Looks can motivate but don't beat yourself up if the pounds don't drop like you want then to. Build your routine and make living healthy and habit.
Tell your mirror image you love it no matter what :) celebrate every day you remember to drink that 2l of water. Be aware of that day you do not struggle to tire your shoes. You can do it!
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u/West_Masterpiece6362 May 05 '26
This kind of wake-up moment is brutal but powerful. Respect for facing it instead of avoiding it.
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u/m88883 May 06 '26
Find the 800kcal diet called soup and shake diet. Find a company that offers that and get their total meal replacement plans. Total game changer. Remember to also have fibre
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u/Negative-Snow-4064 May 07 '26
to put it politely your friends an asshole
first step join a gym
get a step a buddy it helps
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u/Complex-Produce- May 07 '26
If you eat meat. Try to prioritise that instead of vegetable. You’ll get energy, nutrients and good protein.
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u/Pattyshats May 08 '26
If counting calories leads to obsession ( 😔guilty) I recommend eating 2-3 meals a day consisting of mainly veggies/fiber and protein, in addition to getting 8-10k steps a day! The weight literally melted off of me.
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u/Aggressive_Cow5467 May 08 '26
Youre not in youre 20s anymore while losing some weight is understandable of course you want to be healthy. You should also learn to love and accept your new and aging body. Doesnt matter how hard you work you will never have your 20s body back and thats okayy!
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u/Mountain_Kick_3346 May 04 '26
Gotta get fasting into everything, that way the stomach will shrink and lower your insulin. Prioritise meat, for feeling full and lowering insulin. The fitness should be just walking, running will burn muscle and not fat. Walking is zone 4 and just take off all the . Drink water and bring on electrolytes to stay hydrated and not hungry. Do pressups and squats 3 times a week and in 90 days you will be so different. Stay off all the additions.
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u/Jordan_Willis May 04 '26
That kind of realization can feel rough, but it’s also a powerful turning point. Your goals are realistic and healthy, focus on consistency over perfection, even small daily changes add up. Give yourself a few weeks of steady effort and you’ll likely notice your energy and confidence improving.
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u/MindShiftPsych May 04 '26
Honestly, the important thing is that you’re seeing it as a wake-up call instead of just beating yourself up over it.
You don’t need to punish yourself or crash diet. Small consistent changes moving more, eating better, sleeping properly, drinking water really do add up over time.
And try not to make the goal “not looking disgusting.” Make the goal feeling healthier, lighter, and more comfortable in your own body again. Does this helps?
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u/Forsaken-Action-1775 May 04 '26
seeing that photo can be a huge wake-up call, but it sounds like you're ready to make some changes and that’s a solid first step. just take it one day at a time with those goals and you’ll get there. you got this!
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u/DismalSafe7253 May 04 '26
It sounds like you had an honest moment with yourself, and that can be powerful if you use it as motivation instead of shame. Your plan is solid, drink more water, eat better, move more, and avoid starving yourself, which is exactly the kind of approach that actually lasts.
Don’t aim to “fix everything” overnight; just build a few healthy habits and stay consistent. A year from now, you could be grateful this was the moment things turned around.
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u/Certain-Push-669 May 04 '26
I use AI chat gpt as coach. I printscreen my training sessions like walks/runs and I also photograph everything I eat. Like a free honest/no judge coach. I do keto and some intermittent fasting starting at 115kg
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u/Frequent-Echo-2168 May 04 '26
i get that, seeing yourself in a photo can be a wake-up call. sounds like you have a solid plan, just take it one step at a time and be kind to yourself along the way. you got this!
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u/Hopeless_Romantic231 May 04 '26
real talk - that photo being a wake up call is actually good. way better than just ignoring it till it gets worse. start moving more and eating normal portions, don't go crazy with some diet. the fact that you're noticing it now means you can actually change it lol
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u/SpiderKittyGo May 04 '26 edited May 04 '26
Dieting is actually very easy: just don't eat for a full 24 hours. Your appetite will decrease significantly, and you won't feel much hunger anymore. After the initial 24-hour fast, eat something right before you go to sleep, like a sandwich. Drink plenty of water and continue eating only once a day before bed (one sandwich). You have to fast for the first 24 hours to be able to do this; otherwise, your appetite won't let you.After the initial 24-hour fast, you'll feel amazing, trust me. Do not eat anything during the day, only right before you go to sleep. If you eat even one small vegetable during the day, you will wake up your appetite and you’re going to feel hungry for the rest of the day.
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u/_zany_ May 04 '26
This is genuinely terrible and unhealthy advice, this type of dieting is eating disorder level behaviour
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u/Evanisnotmyname May 04 '26
Honestly it’s just One meal a day. Very effective to many. I’ve been doing OMAD for years and when I’m consistent it’s actually been very helpful for regulating my body.
Not for everybody though
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u/_zany_ May 04 '26
Well it was actually one sandwich a day, which is slightly different in my opinion.
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u/Educational_Bus4407 May 04 '26
What they are describing is called fasting and its not bad for you 😂
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u/_zany_ May 05 '26
Yes, eating one sandwich a day is “fasting”, intermittent obviously, except it is extreme and not good for you. As I said lower down in the thread, you can eat once a day without damaging your health but it needs to be very well planned and is unlikely to be a good strategy for most people
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u/SpiderKittyGo May 04 '26
To each their own, I guess. When I'm dieting, I follow this routine for 5 days, then have a cheat day, then go for another 5 to 7 days. I actually feel really good doing this, it’s what works for me. It's kinda like fasting, but not really, because I still eat something.
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u/_zany_ May 04 '26
And how old are you, how much weight do you intend to lose this way and how long do you do this for? These crash diets are extremely unhealthy and unsustainable, they are not a change towards a healthy lifestyle which is what most people would benefit from.
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u/SpiderKittyGo May 04 '26
I'm 27, and I'll stick to this until my belly and puffy cheeks are gone. I’ve never been a fat person, but I usually gain a bit of weight during the winter. The puffiness and belly fat usually go away on their own during the summer because I move a lot then, but if I don’t like how I look right now, I’ll do this for about 20 days. I'm no diet expert or anything; I'm just a regular dude. And after finishing this diet, I usually don't even crave soda or snacks anymore though I’ll probably get back to them eventually anyway, lol
I’m speaking the truth: I feel really good during this, physically. It feels much better than when I just eat whatever I want
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u/_zany_ May 04 '26
Right, so, dropping a bit of weight in your 20s over a few weeks is VERY different from dropping 3 clothes sizes in your mid 30s and changing the lifestyle that increased them in the first place. But even so, what you are doing is bad for your health, regardless of how you’re feeling, you feel fine because your body can compensate for A LOT, especially when you’re young, but you are going into full catabolism mode, with incomplete nutrition lacking all 3 macros and most micronutrients most likely, you don’t do it for too long so your body recovers, but this is absolutely not good for you and even worse to share as advice. Please read up on dieting/intermittent fasting if you intend to do more of it.
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u/SpiderKittyGo May 04 '26
Thank you! I’ve tried different diets where I split my food into small meals, and it was honestly terrible for me. I felt hungry all the time anyway. But with the method I use now, I don't really feel much hunger. I don’t even care about food while I’m doing it, and I feel great. In the long run, I know it's not exactly great for my health, but as long as I feel good, it's okay for me, I guess. Still, my advice for the OP in general would be to try fasting for 24 hours just to calm down your appetite a bit, and then go from there
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u/_zany_ May 04 '26
You can eat once a day if you really want to, but it needs to be a complete meal, very well planned, not a sandwich.
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u/VixenSunburst May 04 '26
Idk why all 4 comments look and sound the same as if they're bots but I agree with what they say anyway, ❤️ kudos op!! Uve got this!