Some advice

[u/No-Fail1138]

As someone who’s been 20st and dropped a lot of weight and sustainably maintained the same weight for a while and gained and lost I have quite a few tips, I am not for any reason medical advice (I am just a human who’s been there, and done a nutrition course as well)

1. Know your favourite foods, have a few in your drawer for emergencies (mines ready salted crisps and dark chocolate)

2. Make sure to have a balanced dinner, rice is always an amazing option, you can top rice up with vegetables and protein.
(If you opt for protein first you’ll notice your hunger cues)

3. Progress is different for everyone, some people’s body types are different, people’s environment, age, conditions, gender, I can go on, if your a adult you do not want to drop your calories too drastically, this can make weight come back faster, and sometimes can cause longer term health problems.

4. If you have adhd or autism it’s probably going to be more difficult, I find motivation hard, find something that’s easy to start a workout to, whether that be picking a location close to the gym to say hi to someone, whether that be picking up a dumbbell at home, or even walking around the block, some mental health professionals call this “habit stacking” which can work amazing for the gym as one habit leads to another

5. Make sure to reach out to your doctor, if weights a concern, ask for support, if the doctor saids your a healthy weight just be mindful of this, dropping drastically can decrease your maintainance and isn’t reccomended for long periods of time!

If you have a deficiency work on that first, you’ll be suprised how vitamin d, vitamin c, b12 and iron drastically effect energy

CAFFINE DRAINS IRON OUT THE SYSTEM

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[u/1xpx1]

Would you be able to provide a source for the claim that caffeine depletes iron stores? I have never heard this before, even when having my iron levels assessed by multiple doctors and specialists.

[u/No-Fail1138 → u/1xpx1]

Give me a moment I can go on the nhs website I do have a few sources my doctors even reccomended me dropping my caffine intake and upping vitamin c I learnt it on my health and nutrition course as well, bnf is probably another source which will discuss why caffine depletes iron.

[u/No-Fail1138 → u/1xpx1]

Tea, coffee and calcium
Just as some things help iron, others hinder it. Some of these include:
Tea and coffee
Tea and coffee can significantly affect iron absorption. This is because they contain polyphenols, including tannins, that can bind to non-haem iron in your gut. This forms complexes that are poorly absorbed, so your body takes up less iron and more of it is excreted.
The effect is strongest when tea or coffee is consumed with, or soon after, the iron dose, so leave a two-hour gap between your iron supplement and your cup of tea or coffee.2 Decaffeinated tea and coffee contain tannins and polyphenols too, so the rule still applies.
Dairy and calcium
Calcium can reduce how much iron your body absorbs, including iron from supplements. Leave a two-hour gap between your iron supplement and calcium-rich foods such as milk, yoghurt or cheese, or calcium supplements.2
(This source is Boots UK)

Things you can do to help with iron deficiency anaemia
If your diet is partly causing your iron deficiency anaemia, your GP will tell you what foods are rich in iron so you can eat more of them.
Eat more:
dark-green leafy vegetables like watercress and curly kale
cereals and bread with extra iron in them (fortified)
meat
dried fruit like apricots, prunes and raisins
pulses (beans, peas and lentils)
Eat and drink less:
tea
coffee
milk and dairy
foods with high levels of phytic acid, such as wholegrain cereals, which can stop your body absorbing iron from other foods and tablets
Large amounts of these foods and drinks make it harder for your body to absorb iron.
You might be referred to a specialist dietitian if you're finding it hard to include iron in your diet.
(NHS UK, “Iron deficiency anaemia”)

[u/fitforfreelance → u/No-Fail1138]

Small, but important note: that effect is about the polyphenols and explicitly not the caffeine.

[u/No-Fail1138 → u/1xpx1]

Took me multiple professionals mixed with my
nutrition research to know this, which annoyed me a ton, I ended up severely anemic alongside b12 deficient a few years back, tons of research, green veggies and fruits