First : a lot of love and empathy to you. I mean it.
Second :
> Then I really tried to eat only salads and generally healthy things while doing a lot of sports.
Did you continue this after your weight loss ? If not, do you think you could (and not should) have done it ?
I’m from a different place : I weight "only" 93kg but I’m currently unable to loose anything. I just manage to keep it this way but watching my family tree in terms of obesity really scares me for what is to come.
For what it’s worth : I think buying a connected scale helped me a lot stopping my weight gain : you weigh yourself every morning and it allows you to clearly see the trend : up -> Pay attention to what you eat, stable -> ok, down -> nice. Generally when the trend goes up, I know I’ll eat less because it will be in my mind just before breakfast.
One suggestion, it's not just how much you eat but what you eat and when.
When dieting people generally want to loose weight from fat and not muscle.
Try to delay or skip breakfast if you can. It gives your body a longer overnight window for blood sugar to fall and start using fat stores to compensate.
Then try some low intensity exercise whilst you're in that pre-breakfast fasted state.
It's very important to keep the intensity low because you can only get so much energy from fat at a given time.
At higher intensities, in the absence of carbs, your body will break down protein i.e. muscle, for energy and you want to try to minimise this.
Give yourself some protein immediately afterwards to compensate for the loss as you can't totally avoid it. In the window just after exercise you should be able to absorb protein more efficiently.
When you want to do high intensity exercise make sure you have enough carbs to power that intensity. In cycling, we have the amusing phrase "avoiding the bonk".
The "bonk" being the point where you've used all your muscle glycogen stores and can't replace them. You generally slow right down, vision gets a bit blury and you get emotional as your body eats itself.
Everyone ends up doing it once but no one wants to do it twice. So eat carbs when you need to.
Second : > Then I really tried to eat only salads and generally healthy things while doing a lot of sports.
Did you continue this after your weight loss ? If not, do you think you could (and not should) have done it ?
I’m from a different place : I weight "only" 93kg but I’m currently unable to loose anything. I just manage to keep it this way but watching my family tree in terms of obesity really scares me for what is to come.
For what it’s worth : I think buying a connected scale helped me a lot stopping my weight gain : you weigh yourself every morning and it allows you to clearly see the trend : up -> Pay attention to what you eat, stable -> ok, down -> nice. Generally when the trend goes up, I know I’ll eat less because it will be in my mind just before breakfast.