Advice on weight loss and calories in the evening

I am still figuring out a way that works for me. I am a woman of 64 kg and 162 cm, i have gained 5 kg over the past year and would like to lose it. The issue is for me when i try to eat fuller breakfast and lunch but small dinner i am going to bed starving and therefore it affects my sleep a lot, I wake up early, i don’t sleep well, I feel bad next morning. i tried lately to eat later around 11 oclock breakfast and than have lunch around 2 and have bigger dinner of around 800 calories. I am hungry in afternoon but it helps me to have bigger dinner, it means i can have my dessert, I can have proper meal with my family and I make healthy lunches like protein based for lunch. Is there anyone who have tried it and it worked for them?? Or i might be gaining more weight this way??
I would like some success story as I am a bit lost on what I should do. i want to lose weight but i dont want to lose my mental health by not sleeping properly

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Officially “Normal” BMI!

5’3” 29f SW: 162 CW: 139 GW: 130-ish

Finally crossed the border from overweight to normal BMI this morning! I haven’t seen a number in the 130s on the scale since high school.

I’ve yo-yo dieted for years and finally this time just took it slow. Aimed for under 1500 calories per day, and didn’t beat myself up if I had a day a little bit over. Reminding myself that even if I ate 2000 calories, all I really did was add a day or two to my process has been really helpful for me.

I’ve also never had this much muscle mass in my life. My waist to hip ratio and the Navy standard all have me at decent body fat percentages, even though my BMI has been overweight until today. So I’m really not even sure what my goal weight should be, because I’ve always been “skinny fat” in the past. Just excited to see how things go as I continue to lose!

I’ve just now started to get comments on my weight loss and that I look great, and it’s extremely reassuring. Just feeling really grateful today!

I turn 30 here in the next few weeks and I’m super excited to usher in the new decade hopefully in better health than I’ve been in all through my 20s.

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Any tips for losing weight after 50 while on beta-blockers (bisoprolol)?

Hi everyone,

I’m over 50 and trying to lose weight (about 20kg, probably more like 30), but I’m on bisoprolol (a beta-blocker) for my heart. I’ve read that beta-blockers can make weight loss harder by lowering heart rate, reducing exercise capacity, and sometimes affecting metabolism or appetite.

I’m already careful with my diet and I do regular walking (including treadmill work), but progress feels very slow and I suspect the medication is part of the problem.

Has anyone here managed to lose weight successfully while on beta-blockers, especially after 50? If so, what worked for you in terms of diet, type of exercise, pacing, or working with your doctor? Any practical tips or things to avoid would be really helpful.

Thanks in advance for any advice

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Progress: 9.75 weeks

Hi Everyone,

A few months ago, I started a weight loss journey via calorie restriction as I simply realised how much I was eating per day (3000+ kcal/day). My recommended deficit via the TDEE website was 2400ish after establishing that my maintenence was roughly 2900. However, I decided to go a little lower and sit at 2100kcal/day and have a deficit of 800-900 per day. This actually has left me wanting more pretty badly, and I now understand why a deficit at half of what i am doing is recommended but we move.

I have since, over the past 9.75 weeks, gone from 126.5kg to 112.75kg. This was simply by reducing meal size, and calorie counting. I do have a standing job where I average about 6000-8000 steps per day, so that may have helped.

I'm just wondering how could I make my progress better, and how do I develop better habits such as eating more veg and exercising at all, let alone more? I try to eat more veg and balanced meals in general but its pretty difficult due to sensory issues associated with touch and taste. Plus, im a simple guy, tedious things irritate and feel like a waste of time.

Another point I'd like to ask, realistically how much of my weight loss so far is fat and/or muscle loss? I know some was water weight as i lost 4kg in my first couple of days, im just curious otherwise.

Thanks :)

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finally on my weight loss journey after 11 months of failing to start

my experience with a weight loss journey is that during the very first week of a calorie deficit after being accustomed to overeating for so long, the very first week is INCREDIBLY diffucult. The hunger pangs feel unbearable and youre constantly thinking about food 24/7 and literally nothing at all can distract you, no matter what activity you do, youre still thinking about food 24/7 in the back of your mind throughout every activity. I was salivating over my next meal while cleaning my cats litter box. Nothing distracted me or made me lose my appetite.

It literally kind of felt like a chemical withdrawal in a sense. It felt like i was withdrawing from a drug i was heavily psychologically dependent on. It was so extremely uncomfortable physically and mentally. It drove me insane at times. I had full blown mental breakdowns over it. My brain started considering super drastic measures like cutting off and eating my finger when i denied myself (extra) food because it literally seemed to think it was like starving to death and in a sudden famine.

I considered just giving up and giving in and just accepting being fat multiple times in a row. And actually, multiple times in a row, I did.

I couldnt lose weight for 11 months because for 11 whole months I would give up during the first week because it was too agonizing.

I couldnt understand why. I wasnt starving myself. I was in a normal safe loss calorie deficit. I was never in an anorexic like starvation deficit. I was in a deficit under my tdee sure, but it wasnt extreme. I ate enough for my body's physical needs. I just didnt overeat anymore. And it was so agonizing to just not overeat.

I tried over and over again putting myself through the agonizing physical and mental torture over and over again for 11 months and couldnt make it past the first week and continued to gain more weight until i was class 3 obese.

But eventually, after 11 months of trying, i finally succeeded in getting through that agonizing first week

And once I finally did get through that first week, it got SO much easier

pretty much all of the agony just melted away.

I still have lingering physical hunger sometimes, but it doesnt bother me much anymore. And i dont have anymore food noise. Im not thinking about food 24/7 anymore. It doesnt feel like it rules my life anymore.

Now that the hardest part is over, my brain has gotten used to eating smaller portions less often and has gotten accustomed to my new routine. So now my weight loss journey feels like just something im doing on autopilot as easy as brushing your teeth. It doesnt feel awful anymore and it doesnt even feel like a chore. I dont even have any problem keeping the house fully stocked with food. I can save it for later/another day without obsessively thinking about it over and over in the hours in between meals. I can actually focus outside of meals now.

And so now i can finally actually start losing weight

Since i can finally be in a deficit on autopilot routine and fully accustomed to it

I just had to get through the first week and then it suddenly just became super easy to stick to

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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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