I hurt my knee last summer. Had surgery and was pretty sedentary for about a year. I started in December with a 1000 deficit and 15-30 minutes of free weights almost every day. I lost 10 pounds in a month but quickly got burnt out and lost all my progress by June.
Since June when I really noticed how bad I had gotten again I started using the gym every day again. I do 30 minute cardio or a 15-30 minute free weight or a combination of both. For the first couple months I didn’t think about a deficit and felt like I wasn’t making any progress so I started one again and I’ve been doing it for a month.
Here’s where I’m at now: I’m 5’7 around 167 (down from 175 in December) and am doing a 1500 calorie deficit. I’m usually pretty consistent with it but do sometimes go over but never more than 1800. I typically a 30 minute 10–15 grade incline walk every day mixed with occasional free weights targeting core and glutes mostly but also do arm days.
Since incorporating a deficit I’m starting to notice a little bit of progress but enough to tell if the goals I’m setting every day are enough.
For reference I’m 21F and work mostly at a desk all day long. My gym time is the most active I am all day aside from a 15 minute stroll I do in the afternoons to avoid getting bored.
I want advice on my targets and to know if how I’m going about weight loss is enough for me to actually see progress or if I’ve been wasting my time
(I have a fitness app and my calorie counter typically falls around 250-300 calories burned from my exercise)
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