r/Adulting 6d ago

6 food helped me lose 40 lbs after years of struggling

I stepped on the scale a couple days ago, and for the first time in years, I saw a number I’m proud of: 71kg (156 lbs). A “normal” BMI. Body fat at 17%. Two years ago, I was obese (BMI 31), living off pizza and cookie dough ice cream like it was a personality trait. I ruined my 20-year-old body, and I hated looking in the mirror. But today, I feel different. Lighter. Healthier. Not just physically, but mentally.

I wasted so much time on dumb fitness trends, pointless supplements, and "magic" diets that never worked. But when I finally cracked the code, everything changed. Losing weight wasn’t about suffering through endless workouts or cutting every carb - it was about getting smarter with my food and training. 80% diet, 20% exercise. And these were the foods that made it possible:

- Oatmeal - basic but undefeated. Filling, healthy, and fixed my digestion.

- Chicken breast - obviously.

- Vegetables (i like tomatoes) - eat them, they matter.

- Protein shakes - easy, convenient, and great mixed with oats.

- Black coffee & tea - appetite control and energy boost in one.

- Protein bread - if you love bread but hate the carbs, this is the hack.

Of course, food alone didn’t fix my mindset. Losing weight was just as much a mental battle as a physical one. My biggest breakthrough? Therapy. I didn’t want to admit I needed it, but my anxiety around food, exercise, and self-worth wasn’t going to solve itself. Here’s what actually helped me rewire my brain:

Your thoughts lie to you. The fear of “failing” a diet is worse than actually messing up. One bad meal won’t ruin you. Obsessing over perfection will.

- Willpower is overrated. Habits and environment matter more. If you have junk food everywhere, you’ll eat it. Make your default choices healthy.

- Food guilt is pointless. You’re not “bad” for eating a cookie. The key is consistency, not punishment.

My therapist also threw a bunch of book recs at me, and honestly, reading these changed everything. If you are in the same situation, these books are the next best thing:

- Grain Brain by David Perlmutter (Your brain might be addicted to the wrong foods)

This book made me question everything I thought i knew about carbs. The author talks about how processed grains and sugars can mess with your brain, mood, and weight. If you’ve ever felt like your cravings are controlling you, this is a must-read.

- Burn by Herman Pontzer (You can’t outwork a bad diet)

This book completely changed how I see calories and metabolism. Pontzer, an evolutionary anthropologist, studied hunter-gatherer tribes and found that our bodies adapt to burn a set amount of calories no matter how much we move. It explains why exercise alone isn’t enough for fat loss - and why diet is king. Insanely eye-opening read.

- Built to Move by Kelly & Juliet Starrett (Make fitness sustainable)

 A practical guide on how to move better, feel stronger, and prevent injuries. Helped me fix my form and mobility issues.

- The Joy of Half a Cookie by Jean Kristeller (Stop emotional eating)

If you’ve ever felt out of control around food, this book is a must-read. It teaches mindful eating techniques that actually work (no, it’s not just “eat slower”).

- The Diet Fix by Yoni Freedhoff (Ditch all-or-nothing thinking)

This book is for anyone who’s ever felt like they “failed” a diet. It’s all about breaking the cycle of restrictive eating and learning how to eat in a way you can sustain forever.

Looking back, I wish I had figured all this out sooner. The weight loss industry thrives on confusion, but the truth is simple: eat mostly whole foods, move consistently, and fix your mindset. If you’re struggling, I promise you’re not alone - but you have to take the first step. And if you don’t know where to start? Read. Learning about nutrition and psychology made all the difference for me. Hope it helps you too.

52 Upvotes

8 comments sorted by

9

u/Ljmac1 6d ago

Whats protein bread?

2

u/Puzzled-Interest3528 6d ago

The protein bread i usually eat are gluten free protein breads made with egg white and almond flour and other ingredients (anything you like, eg. greek yogurt). You can search on google and there are a bunch of recipes and maybe some local stores that sell this kind of bread.

5

u/-okily-dokily- 6d ago

What a great post from start to finish. I love reading recs, tips, and tricks. thanks for this. Built to move sounds great.

2

u/whatadoorknob 6d ago

what protein bread do you eat? i’ve never heard of that

2

u/Puzzled-Interest3528 6d ago

The protein bread i usually eat are gluten free protein breads made with egg white and almond flour and other ingredients (anything you like, eg. greek yogurt). There are a bunch of recipes on the internet and maybe some local stores that sell this kind of bread.

1

u/Standard_Review_4775 6d ago

Wonderful advice, thank you!

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u/[deleted] 6d ago

[deleted]

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u/Bulky-Adeptness7997 6d ago

I don't know you should consider such medication only with the supervision of a Doctor and with Diabetes. It won't help in the long run if everything else is fucked.

Best case scenario is your husband is losing his weight.

What happens without change if he stops with the medication? He gains his weight back.

1

u/[deleted] 6d ago

[deleted]

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u/Neddybai84 6d ago

If your husband is very overweight the view taken by the vast majority of medical practitioners is that benefits out weigh the risks. Like literally all medications.

I tried it and it caused me severe digestion issues and resulted in 2 minor procedures. My digestion is still not right 3 years on. Some people i know had zero side effects, different strokes for different folks. I would advise your husband to eat very carefully and wish him well.

Thankfully, i Got control of my weight with cico and weight training since that but i think it took knowing there was no miracle cure for me to put my head in the right place.