I’m a little lost and would greatly appreciate some help with daily calorie intake, maybe someone’s is or have been in the same situation, F26, 5’11”, 174lbs (181cm, 79kg) tracked intake included!

I’m a little lost and I would greatly appreciate some help with what to aim for as a daily intake, charts and previous tracking included (F26, 5’11” (181cm), 174lbs (79kg))

Hello! Thank you for reading this!

I’m a 26 yo woman that has been losing weight for approx a year, a little more, and has gone from 98kg ->79 kg (-19kg). 216->174 (-42lbs). I am now at a healthy BMI and feel very good about what I have accomplished! (Big thanks to all the amazing subreddits on here).

Onto the question..

The majority of the weight was lost with intuitive eating but since April/may I’ve been regularly tracking my calories to get a more grip of how much I’m eating. It’s been going well and weight loss has been fine. Although I now feel like I’m at a crossroads of sorts - either adjust up or down.

At first I see my goal for 1500kcal/day but in recent weeks I have been going under that to see if I can have a quicker weight loss. At first it went well, but this week I’ve been feeling pretty darn crappy and my weight has gone up a bit, which I didn’t expect from a low calorie intake. I’ve been expecting excessive hunger (which I attributed to monthly cycle), low energy in general (I have bad pollen allergy and generally feel like crap during summer). I am aware of daily and monthly fluctuations (I’m on BC with no period but I gather I’d still have some hormonal changes over the month). My question is, could I be eating to little? I’ll be honest - I am a little afraid to up my intake since I have the fear of staring to gain weight again, but right now I feel like I have to do some kind of adjustment.

Regarding activity level, I usually put “sedentary” in TDEE calculators, since I have a desk job but I do get at least 30 min of walking every day as purely exercise and walk to all appointments, grocery store etc.

Here is my recent weeks daily intake and weight in a TDEE 3.0 tracker I found here on Reddit and downloaded to excel: https://imgur.com/a/Qo1n7QL TDEE.3.0 excel link

Sorry for a long wall of text, I would be so happy if anyone felt they had the time to look at this a and help me try and decipher what would work best for me. I have come to the conclusion that I will be fine with a slower weight loss, as long as I can trust that the trend will be going down.
Thank you again for reading and please let me know if anything is unclear!

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6-700 calories

Hey guys I eat around 6-7-800 calories a day lost about 70 lbs already but obviously I didn’t just drastically go down to 800 right away. It took me a whole year to get here. Anyway I really want to start eating 1200 or maybe even 1500 calories but I’m very scared cuz I have body Dysmoprhia can’t see myself skinny and if I gain weight I’ll go insane. I wanna know how I can reach 1200-1500 calories without gaining weight or if I can even just straight up eat 1500 calories without gaining weight. My TDEE is maintenence (Sedentary) is 2,052 calories. (I’m 16 years old male 5 foot 9.)So I’m wondering if I eat 1500 calories will I gain weight, lose weight? Or maintain. I don’t really know how long I’ve been on 6-7-800 calories for it kind of changes everyday and I still somehow lose weight it’s weird someone plz help. Oh yah and I was sedentary this whole weight loss journey.

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Weight loss Plateau after 3 months. M 26 5’10” 209

I started working out a little over 2 months ago, started at 221 and I’m down 12 pounds in 78 days. I’m pretty proud of that since I haven’t really lost weight in a long time. I’ve been doing a little bit of exercise, calorie counting and intermittent fasting to lose weight, but I feel like I haven’t lost as much weight as I should have, as just from my calorie counting alone I should have lost ~22 pounds, and I’ve been plateaued around 208-209 for almost 2 weeks now. I’d love some advice on how to get past it and hopefully increase my rate of weight loss.

This is a breakdown of what I’ve been doing so far.

Usual Exercise before first meal: 20 push-ups, sit-ups and squats or 10x3 dumbbell curls, 8x3 dumbbell shoulder press and 8x3 standing dumbbell flys (dumbbells at 10 lbs)

Either of those followed by 2.5 - 3 miles walking (~18min/mile)

My calorie counting is almost consistently below 1700 calories

I fast from 8pm to 12pm

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Is it normal

Over the past couple days as I’m working on weight loss, I’ve started to eat only when I’m hungry. And it’s been difficult to distinguish whether the awful feeling I have inside is my body trying to revolt or if it’s hunger. I was wondering if It’s normal to feel worse mentally when you are trying to limit the amount of trash food you eat. I’ve already been struggling mentally the past couple months and limiting my junk intake has made it to where the only thing I’ve been able to think about all day is food. I’m not gonna give in to my desire to binge, but I wanted some advice to if mentally/emotionally feeling worse is a normal thing that’ll go away eventually as I start eating better and losing weight or if I might be doing something wrong

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Carbon dioxide in carbonated beverages induces ghrelin release and increased food consumption in male rats: Implications on the onset of obesity

I thought this was a really interesting study done on carbonated beverages link

The summary is “... rats consuming gaseous beverages over a period of around 1 year gain weight at a faster rate than controls on regular degassed carbonated beverage or tap water. This is due to elevated levels of the hunger hormone ghrelin and thus greater food intake in rats drinking carbonated drinks compared to control rats. Moreover, an increase in liver lipid accumulation of rats treated with gaseous drinks is shown opposed to control rats treated with degassed beverage or tap water. In a parallel study, the levels of ghrelin hormone were increased in 20 healthy human males upon drinking carbonated beverages compared to controls.”

Basically carbonated beverages (including soda waters) supposedly make you hungrier than normal. Just some food for thought, if you feel like your weight loss is stalling this could be something to consider!

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13 pounds down!

SW: 183 CW; 170 GW: 120

Today I weighed in at 170 lbs, 13 lbs down from my highest weight of 183 lbs when quarantine started. For reference i’m 5’2”, 17/F. I finally fit into my old pants from last year again and i’m finally starting to feel like my OLD self again. My confidence has been immeasurably boosted, and I’m exactly 50 lbs away from my goal weight! I’ve been working out 3 times a week and being as active as possible, I literally have spent an hour a day outside with my dogs on top of youtube workout challenges. i’ve replaced most of my drinks with water except for one iced coffee a day. I’ve also been eating much healthier. My clothes are beginning to be incredibly loose on me and I’m SO excited I hit my first weight loss goal. I’m now actively working towards my second goal of being 163 lbs! I’m overjoyed that I’m breaking the cycle of toxic eating habits and obesity in my family, i’ve even motivated my siblings and mother to get healthier too. It’s crazy how fast weight sheds off with proper diet and exercise.

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A little story of my weight loss "journey"

A few years I ago when I was about 11-12 years old I was very unhealthy. Almost every day when I came home from school I had Mcdonald's, Quarter pounder with cheese, 6 piece chicken Nuggets, Large Fries, and a Large diet coke which was the most healthiest thing I ate. This is when I hit my highest weight of 95kgs, I was around the same weight as my parents... at 12.

A year later I moved to another country, it was also the time when I entered 7th grade (Year 8) and thats when people started to think about their looks and suddenly young me didn't want to eat Mcdonald's everyday. So in January of last year I started doing the Keto diet. I did it for 6 months until summer, and while it was hard, with going to the gym and the motivation to have my classmates stop making fun of me I lost 15kgs and got down to 80kgs, and I stopped the Keto diet. Then I went on summer holiday and gained 5kgs back...

Now, I was 85kgs but still at a lower weight than when I came to this new country. I stayed at the same weight for a few months and then the Pandemic happend. I couldn't go to the gym and during lockdown gained another kg. During the lockdown however, I bought a Fitbit Tracker. I learned that the tracker's app had a calorie counter so I started using that. I am now about 84.5kgs and going into my first year of high school in September. Hopefully I'll one day be at a healthy weight where I can feel comfortable wearing proper fitting shirts.

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