Body measurements after weight loss

Hi there. I’ve lost a lot of weight over the past year and have gotten to a point where I am attempting to “maintain” while building a bit of muscle that I almost certainly lost along the way.

While I was losing weight it was easy to track my progress with a scale but now that I’ve increased my caloric intake and started doing regular strength training I feel like I’m flying blind. The scale is all over the place day to day and the general trend is up. Theoretically this is a good sign as muscle growth naturally leads to a higher weight but emotionally it makes me feel as though I’m moving in the wrong direction again.

Are there any methods I can use to reassure myself that what I’m seeing on the scale is “good” weight? I’ve heard waist measurement can help track body fat percentage but I’m having difficulty getting accurate measurements. Generally it seems as though you’re supposed to measure “at your belly button” but I’ve lost quite a lot of weight and my belly button is on a low droopy flap of skin. Do I still measure there? Seems as though that’s more of a hip measurement for me. If I don’t measure there, then where?

Any advice on how to navigate this part of my journey is welcome.

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Explain it to me like I’m 5: my TDEE can’t really be this low, right?

A little background: male, 36 years old, 84 kg, 176 cm. This spring I dropped from around 90 to 82 kg and then went back up to 84 during summer. I should also mention that my highest weight in life was 130 kg, so I’m no stranger to either training or weight loss.

Three weeks ago I started my new cut with the goal of getting down to 75 kg.

My activity level: 10–15k steps every day. Some days 20k. Some of those steps come from everyday life and others from walking on a treadmill at full incline. 4 × 60-minute strength training sessions per week. 1 hour of badminton every week. When I clean or do work around the house, I wear a 10 kg weighted vest because I figure it burns a few extra calories. My Fitbit (yes, I know it’s not reliable, but hear me out) says I usually burn around 3,300 calories per day on average.

I’m aiming to eat 2,000 calories per day, at least 160 g of protein, and I log basically everything as accurately as I can.

Now to my question. In these 3 weeks since starting my cut, absolutely nothing has happened on the scale. I’m exactly the same weight I was when I started. I even gained weight during the first couple of weeks!

I know what you’re going to say: “You’re eating more than you think” and “You’re not burning as many calories as your Fitbit says.” And I understand that too.

BUT even if we say I’m eating 300 calories more than I think (I REALLY don’t think my margin of error is that big) and let’s say my Fitbit is overestimating my calorie burn by 600 calories, I should still be losing weight with my activity level, right? Or?

I just don’t understand how my TDEE could possibly be as low as 2,300–2,500 when it feels like all I do is train and move around. It honestly scares me to think about how low it would be if I wasn’t doing all this. Am I going to have to drop to 1,600 calories just to get the scale moving? That seems ridiculously low.

I see people online who are my size losing weight on something like 2,200 calories and I just don’t understand it.

So I’m asking for everything: reassurance, explanations, encouragement, and reality checks.

Thanks in advance.

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How to lose 20 lbs

Hello, I am a 18-year-old M and I’m trying to lose 20 pounds. I am 5’10 and I weighed in yesterday at 195.2 lbs, and I’m aiming for 175. I used to be 209 at one point and I got to 195, and I even went as low as 188 (though water weight could have played a role in that). When I lost that 15 lbs, I did a pretty restrictive weight loss but I didn’t think I lost muscle, mainly because I did some workouts (maybe 2-3 times a week). I want to lose this last 20 lbs as quick as possible for an event thats coming up, in around a month. I’ve struggled with consistency, although that time when I lost that 15 pounds I was locked in, I’ve been on and off for about 1-2 months.

I’ve also heard mixed opinions that dropping this much weight at this rate would be mainly muscle loss and not fat loss, and I don’t really want that. I’ve also heard that its BS and that ppl have lost straight fat and leaned out. I just want to know if it is possible, and how I’d have to go about it. Another thing I also worry about is gaining the weight back. Thanks!

Some things you might want to know:

My maintenance calories is 2600, here’s some measurements I took yesterday if it helps.
Waist: 37 in
Hips: 43** in
**Chest: 37 in
Upper Arms: 13 in
Thighs: 27 in
Calves: 16 in

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How to not self sabotage?!?!!

I’m (26F) just in the beginning of my ON GOING weight loss journey since middle school. 10 years later I’m still struggling to truly figure it out. I keep losing and regaining the same 10 pounds. After a really good week and a bit i felt super confident all ready set myself up for success week 2. Felt a mindset switch, I was relieved. Felt like the real deal. But oh my gosh this week it’s like I’m self sabotaging the progress. I can’t stop craving sweets and carbs. I can’t seem to stop, not even trying. I’m not doing anything I said I would, I know what I need to do but doing it seems so hard. Any tips would be great. I know my adhd doesn’t help so I have systems that I thought was working. I’m trying to catch this one fast so I can make some progress! I want to be able to trust in myself and actually lose this weight that is causing my physical and emotional pain, but here I am stuck in the loop 😪

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Losing weight after losing stress

I've heard of (and experienced) people gaining weight from being stressed, and then struggling to lose it later. Lately for me, though, it feels like it's been the opposite. I had a long period of stress, from being in school, to becoming a parent, to then dealing with a contract that was adding pressure and struggling to find a job. But a good majority of my stress-causers have been mitigated. Since having that become the case, I've finally begun losing weight, to the extent that for the first time in over a year I'm below 185 lbs (where I'd usually hover around 190-205. Has anyone else had this kind of experience, where de-stressing has led to finally losing weight? The other factor is, I'm not sure if I should be concerned, since a good bit of the weight loss happened fairly quickly (like 5-10 lbs in about a week) before plateauing at a slower decline.

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How to stop cravings after milestones

Hey everybody!

Does anyone else have the problem that after a few days of a successful deficit and even some lost weight, you just start craving all of the high calorie foods you don't eat as much? Like clockwork every time I have a week or two where everything works like planned, without even much effort, but as soon as I see some kind of benchmark I start thinking about some kind of high calorie food so much that most of the time I just eat it to make space for more important thoughts? And it's not even that I don't eat those foods while in a deficit, I eat them sometimes in moderation!

Really any type of tips to avoid this is appreciated, it just makes the weight loss so much harder than it could/should be...

(English is my second language so sorry for any mistakes)

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Am I doing this right?

Hi all, I’m 34F, 5’5”. SW was ~160 lbs in early April, CW is ~148, and I’m aiming to get down to 130-140 while doing body recomp. I am losing weight consistently but quite slowly, with an average rate of .5 lbs per week. Some weeks I’ve stalled completely, some I’ve had a “woosh” of 1-3 lbs of weight loss. I’ve noticed my menstrual cycle definitely impacts this: I retain water during my period through ovulation and then see most of my progress right after ovulation up until the day or two before my next period. I’ve been strength training 3-4x per week, walking at minimum 10k steps a day, and eating between 1750-1950 calories (my TDEE is calculated around 2250). I’d love to hear from others with similar experiences, especially if you lost weight slowly but consistently. I’m okay with this rate/pace as long as it eventually gets me where I want to be, but I can’t help but question if I should be doing something differently to see more steady progress. Thanks in advance 🩷

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