29F – Want to lean out & lose body fat sustainably (ED history, want to preserve muscle). Looking for advice.

Hi everyone,

I’d really appreciate advice on how to approach fat loss in a healthy, sustainable, long-term way. I’ve included detail so you have the full picture.

Stats & background:

• Age: 29
• Sex: Female
• Height: 167 cm
• Weight: ~70 kg
• Body type: Hourglass
• Goal: Lose body fat / lean out while maintaining as much muscle as possible
• I build muscle relatively easily but often feel like I “bulk” instead of leaning out

I’ve attached a photo of where I’m at now. https://imgur.com/a/current-photos-PfVP0FE

Important context:
I’ve added comparison photos from 2021 (~59 kg), when I felt more comfortable with my body. https://imgur.com/a/old-photos-UNmWjFO

That was the result of severe depression and undereating (often not eating all day, then having a bag of chips). I was unhealthy, had little muscle mass, and didn’t feel good overall.

I do not want to recreate that situation or exact look. I understand I was thinner due to lack of food, not fitness. That said, I’d like to move toward a similar level of leanness—this time with muscle, health, and sustainability.

I estimate I may have ~10 kg of body fat to lose.

Training & activity (since 2023):

• Gym: 2–3x/week (with some breaks due to travel/sickness)
  • Lower body: 1x/week
  • Upper body: 2x/week
  • Mostly machines
  • 20 min incline treadmill after workouts
• Running: 1–2x/week, ~30–45 min / ~5k
  • For cardio, fitness, and mental health (not expecting weight loss from it)
• Walking: ~1 hour, ~3x/week
• Water: 2–3 L/day

Energy expenditure (Fitbit estimates):

• ~1900 kcal on inactive days
• Up to ~2300 kcal on active days

Nutrition approach & challenges:

• I don’t currently track calories consistently
• I have a history of an eating disorder, and calorie tracking can backfire mentally for me (I stop listening to hunger cues)
• I understand CICO and am open to careful tracking if that’s the best option

Main challenges:

• Portion control
• Feeling full/satisfied, especially in the evening
• Some emotional eating
• Craving salty snacks

Typical diet:

• Breakfast:
  • Oatmeal with protein powder, berries, flaxseeds or fried egg, bread with butter & cheese, veggies
• Lunch:
  • Salad with beans for protein
• Dinner (largest meal):
  • Cook with my partner
  • Mix of whole foods and comfort meals
  • Examples: chicken legs or breaded fish fillets with potatoes & veggies, chili con carne, wraps, homemade pizza, weekly takeout burgers

Snacking:

• Not excessive, but I crave something almost daily
• Strong preference for salty snacks (chips)
• I usually allow a small bowl ~2x/week since full restriction backfires
• Open to suggestions

What I’m looking for:

• How would you approach fat loss in my situation?
• Should I prioritize:
  • Slight calorie tracking (and if so, what range)?
  • Protein/macros?
  • Adjusting training volume or intensity?
  • Increasing NEAT/steps (within realistic time limits)?
• Advice for people who build muscle easily but want to lean out, not bulk
• Tips for portion control & satiety without triggering old ED patterns

My goal is a loving, realistic, effective approach—something I can sustain long-term while still enjoying life.

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