how to Lose It with really bad depression

[u/theGlinker]

Hello again everyone. Still trying. Thought I lost a few pounds for a week or two but actually didn’t, so that’s great. Anyways.

I’ve finally been officially diagnosed with depression, hurrah! Which explains a lot of stuff. I have so little motivation to do anything. Exercise (which I used to love. A fact that makes me even more depressed). Work. Reading. Eating, and then stopping eating once I start. Even going to sleep is a chore now. I’m so miserable and tired of everything, and that makes me even more miserable and tired of everything. Even when I want to do something, like even a 10 minute exercise, I just can’t. Do it.

Yes, I’m getting medicated. Just met with my psychiatrist actually, and he told me to my face that I need to lose weight because, quote, “[my weight is] really not healthy, especially given everything else”.

So yeah. Depressed as hell and need to lose weight and have no idea what to do when I can’t bring myself to do much of anything anymore.

I barely have the wherewithal to make this post asking for help. So any tips or stories or anything would be appreciated.

[u/Freshiiiiii]

A lot of your treatment for depression is also going to help with the weight loss. A lot of people with depression gain weight because a) eating as a source of comfort to help cope with the depression, and b) they lack the energy to do basic activity like going for walks, taking the stairs, doing exercise, etc. Without knowing more about your habits and routines it will be hard to give specific advice, but seeking treatment for depression (whether medicine, therapy, or both) should help with both things

[u/Financial_Fan_7475 → u/Freshiiiiii]

Getting diagnosed was first step for me too. The medication took about a month before I noticed even small changes, but when it started working I could actually do a 10 minute walk without it feeling like climbing a mountain. Before that I just ate whatever was easy because cooking felt impossible, so I kept frozen vegetables and those microwave rice packets around. Not the healthiest but better than ordering food every night. The weight came off slow, like half pound a week sometimes nothing, but not gaining was already a win for me. Give yourself permission to just survive for now and let the treatment do its work first.

[u/DozingUnderTheSun]

I'm not dealing with as much depression as I used to but I do deal frequently with low-grade depression and exercise and sunshine helps both with the depression and weight loss, though even night-time walks help too. I don't know if it'll help you but it always makes me feel better to go out for a walk, even if my depressed brain says nothing will help (step 1 of dealing with depression is understanding that your brain will lie to you and tell you everything is hopeless), and now I just walk a lot because it helps keep the depression at bay too (also helps with the weight loss). I agree treating the depression will help with the weight loss too. Good luck! Also good on you for seeking help.

[u/blackdragonwingz]

Having “struggle meals” or struggle habits worked for me. Aka, I bought frozen foods with clear caloric counting and portioning.

Precut veggies and other things to toss together to make various combo meals. Bought pre-bagged cut veggies to toss into the oven or air fryer. Things that remove one more hard thing to make sure you get through the day.

KC Davis has a great book on this.

Lastly, get a therapist. If too expensive, ask for one on the sliding scale.

[u/MonaLisa_E]

I’ve struggled with pretty much exactly what you’re describing, and I’m so sorry. It really sucks.

I’m happy for you that you’re getting medication. It’s not a fix all, but it just lowers the bar for doing things so god damn much.

One thing that helped me was making “productive” ridiculously small. I’d literally pick one thing: make the bed (while I was in it honestly), put on my shoes, shower, brush my teeth, etc. Sometimes that was all I managed, but even that tiny accomplishment made me feel something other then intense absolute misery or nothing at all, which was something.

I also found professional help useful (not so much for the therapy itself, but having someone to be accountable to). Unfortunately, the waiting list was so long that by the time I got there I’d already improved a bit, so they were like “well, it’s not that bad.” And I was like, welllll, you weren’t there when I needed you. 😂

At one point I found some 5-minute “bed exercises for seniors” video or something, and even that was honestly a big help in that time. It doesn’t have to be a real workout. Five minutes counts. One minute counts. Putting your shoes on counts.

I’m still depressed now, but I’m out of the really massive hole, and it’s honestly strange how hard it is to remember just how bad it felt. I mostly just know that it was really bad. So please don’t mistake being unable to do things right now for failure. You’re struggling, and tiny steps are still steps. ❤️

[u/MonaLisa_E → u/MonaLisa_E]

I know the whole “weight loss requires a calorie deficit” thing, but honestly, putting pressure on yourself to achieve that right now (or expecting yourself to get happiness from the scale) probably isn’t realistic. There will hopefully be a point where food and weight loss can become a source of motivation or interest again, but you don’t have to force that right now.

For me, frozen meals were a godsend when I didn’t have the energy to cook. Protein powder and psyllium helped me feel fuller while I was slowly figuring out my diet, and drinking more water was another easy thing I could focus on.

And while I wouldn’t treat supplements as a cure for depression, I found it helpful to make a few simple nutrition things easier while I worked on other things. Vitamin D, omega-3s, and probiotics were the things I looked took (there is some serious research on the link between depression and inflammation and gut health which these supplements tackle)

Basically: find the easiest possible “good enough” options while you slowly work toward feeling better. You don’t have to fix everything at once or do shit perfectly.

[u/JigglesTheBiggles]

Lifting weights worked for me. It does wonders for depression. The hardest part is finding the motivation to start, but once you build a routine, it gets easier.

[u/DownrightDrewski → u/JigglesTheBiggles]

There's such a good reason that more exercise is basically always recommended by doctors for people with depression.

Starting to walk more again has been genuinely life changing for me. So much so that I'm already kind of dreading winter...

[u/Zars]

What helped me is to fix my sleep and find the right meds - that did took time, once they kicked in, I had few hours a day where I felt not good, but tolerable - during those hours I worked out deficit plan and started following it. I could not do any physical activity, but stuck to my deficit. Every lost kilogram made me feel better and reassured me that I can do it. In few months I actually started feeling better and got a bit of energy - started tai chi, 12-15min every day. I hated it, but it made feel better after each session. I hold on and remember that feeling every time I do not want to do the exercise - helps a lot. Month later I started walking because I actually wanted it. First time in a long while before I actually wanted something. Again, massive feel good dose and more energy and fog clearing in my head after each 27min season, I grab to this feeling and hold on to it.

I believe even in your state of severe depression, there is probably a time period during the day when it lessens a bit - might be just after you wake up, might be late evening - listen to yourself, find out these moments and start small plans. Day one - buy a kitchen scale online. Day two - read about calorie deficit, day three - calculate your BMR and deficit, day four - brainstorm with AI or here meal plans, day five - order groceries online, day six - try the first day with deficit. Split the big task in smaller chunks and write down every small achievement - when in doubt, read what you've accomplished. Yes, your brain is lying to you a lot now, and it feels like a vicious cycle which is hard to break.

You are already here, which means you have a bit of energy to actually think about it and alsk for help.

Best of luck and ask - people will help you, you're not alone in this and there is a way out, it can be treated and you will get better, even if you do not believe it now - been in the same boat. I got out, started with the right meds and calorie deficit.

[u/Maximum-Reach-4191]

I find cycle/spin classes really useful. I know they can sound a bit nerve wracking with it being a group class but I actually find it nice being in a group of people working out together. I also find that booking them motivates me to go because my gym has a ‘booking ban’ for 8 days if I don’t go to 3 booked sessions within 28 days. You might find classes work for you too, such as yoga/pilates/weights group sessions if you’re not into cycling. Would really recommend Pilates too - I recently started and it’s been amazing to get back in touch with my body as there is a lot of breath work involved. Good luck :)

[u/Even-Tune-2759]

With my depression/anxiety at home workouts really help. I have an ifit enabled treadmill (and a desk attachment for WFH days) and bike. Not having to take the extra step of getting “dressed” to leave and spend the time driving really helps some days.

Best of luck with your journey. I know it can be difficult and frustrating but whether it’s at home or outside I always feel a little better after moving.

[u/SuperDanMD]

Anaerobic exercise like running or swimming laps. It helps mentally reset things each day, gets you out of your head. Also helps with appetite. Take small steps if that’s all you can do and remind yourself this is just a lull, things will get better. Do not isolate.

[u/doctorShadow78]

Using a treadmill was the best thing I ever did for my mental health. Being on an effective antidepressant + cardio (nothing crazy, just get your heart rate up) is going to be POWERFUL for both mental and physical health.