Caloric breakup?

I don’t know how else to title this question. So I’m looking to lose quite a bit of weight. I’m really counting calories and staying underneath my goal. If I remember correctly, a daily intake of 2000 will maintain weight and a deficit of 500 will cause weight loss.

What I’ve been doing over the last week has really been limiting my breakfast (cup of honeydew melon and cup of watermelon ~ 130 calories) and lunch (spinach salad, grapes, carrots, cucumbers, sesame sticks, edamame, chickpeas, pure balsamic vinegar, baked pita strips ~ 300 calories), but then I have a larger dinner.

My dinner tonight was about 900 calories (marinated teriyaki tempeh, carrots, zucchini, broccoli, onions, rice noodles, stir fry sauce - all no oil).

I guess my question is, is it better to take a more egalitarian approach to the caloric breakup? Or is it okay that I save most of my calories for one meal - keeping in mind that losing weight and not maintaining is the goal?

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Question about b00bs!!!! For women who’ve lost weight in their 20s and 30s!! :)

Hello! I have lost a bit of weight this summer and have a ways to go and have a question about weight loss in the chest area.

My chest holds my weight when I gain and so as a result the twins have stretched out even when other areas haven’t... I’m 26 and wondering if anyone who’s had a similar experience and lost weight—what happened to your ta tas??!! Did they perk back up?? Or are they droopy sad ladies forever :/

Thanks xx

The bot says there isn’t enough content in my post! Here’s a story of my day! Feel free to stop reading!

Today I woke up, brushed my teeth, drank some tea, went for a stroll, had some eggs and then did my school reading. I read for a very loooooooooooooooooooooooooooooooooong time. Then I went for another very short walk to clear my head. Then I drank some more tea and I had late lunch. I watched a movie with a friend and then I did an assignment before dinner. I’m on the couch, with reddit. The end.

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lose weight and gain muscle?

apologize for any noobness but i'm in a conundrum.

I have lost around 30lbs since late May, but I have plateaued/slowed a lot in loss in the last 2 weeks. I am sitting at around 146lbs (20F 5'7"). My goal is to be fit and weigh around 135lb.

I have been doing sloppy CICO, I log everything but don't weigh my foods. Since I have plateaued, I will buy a food scale and become more strict on this regard. I am pretty knowledgeable about weight loss, but I am struggling to understand building muscle while losing.

To reach my goal, should I 1) concentrate on deficit until I reach 135, then build muscle or 2) concentrate on building muscle now, and weight loss will come slowly with the increased lean mass?

In my understanding, I should do intense work outs and eat a deficit to achieve my goal. However, I am currently in about a 500 cal deficit (eating around 1500cal and buring about 2000/day) and I feel fatigued so often. I do some form of exercise every day, 1-2 hour hike/walk, jog (5.5mph for 10-15min), body weight work out, etc. (nothing intense) but it's become a drag because I feel tired before, during, and after. How am I supposed to work out intensely (what I need to build muscle) if I am so tired? I eat a fully nutritious diet, so its hard for me to improve in that regard (no junk, no white carbs).

Yet, I'm not even eating that big of a deficit. 1500 is reasonable. If I increase to 1700+, I am afraid I will stop weight loss all together. But maybe this is worth it for good muscle gain, and I can cut again later (but then won't I lose my gains?)

Any advice is very welcome. Sorry for messy writing

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Getting into the right headspace to lose weight...

So long story short, my weight has always fluctuated greatly. I’m 5’4” (female) and my weight has ranged from 110-160 as an adult. Currently, after quitting smoking + eating my quarantine feelings, I’m at 156. I have never felt good about my body at any of these weights - even at my thinnest I still felt huge although I was a size 0. I have an hourglass body shape so no matter how “thin” I am, I still have curves. I’ve always wanted the boyish, model thin body and since it’s not my body type anything else seems to look and feel “fat” to me. I obviously have deep seated body issues, problems with binging, and have gone through periods of anorexia. It dawned on me the other day that even if I did lose the weight again, I’d still hate my body.

Another stressor is that I have to cut my calories to around 900 per day to be able to lose weight. I have a fairly active job but still can’t manage to lose weight without drastically cutting my calories. I just simply don’t notice weight loss unless my calorie intake is very low. It’s pretty depressing and difficult to maintain a life while eating so little.

Has anyone else focused on fixing their negative body image issues before trying to lose weight? I’m concerned that after suffering through the weight loss I’ll just feel the same as I always have unless I tackle my mental health and body image issues. If you experienced this too, did anything help you, like certain books etc?

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Help With Plateau

Hi, looking for some help with my diet. I am a male and currently weigh 195lbs. I am 5'8". I have been calorie restricting my diet since February. I have kept a log of all my consumption, and use a scale/measuring cups to ensure my count is exact. My daily calorie intake has been around 1500 calories per day. My Fitbit estimates my daily caloric burn to be 3,471 (average of the past 7 days). This high calorie burn is due to rigorous exercise.

I have increased exercise repeatedly throughout my journey, without increasing calories. For examples -- I went from doing 10 minutes a day on the treadmill at a speed of 3.8 up to now where I do 30 minutes at a constant speed of 7. I started rowing and am now able to row 500m in 2:15 seconds. I do this with a 30 second rest and do it for a half hour. My weight routine is a full body that takes me 1-1.5 hours to complete. I work intense cardio 3x per week for 30 minutes and weights 3x per week with a 10 min cardio warm up.

My weight loss just stopped since June. I cannot lose a single pound, despite busting my butt. It has become so frustrating. I still need to lose 15lbs to reach my goal weight. Why has my weight loss stopped, and what can I do to kick it back into gear?

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28F 5’2”- 160 pounds to 110 pounds- My Journey Before and After Pregnancy!

progress picture

My name is Jess!

I got into health and fitness in January 2018.

I saw some pictures my sister in law posted of me from a family event on Facebook and I was shocked.

Seeing those pictures where I wasn’t posing and I was just sitting and standing like normal made me realize how much weight I had put on.

I started a 6 month Diet Bet challenge (which I won) and joined the gym!

I started out by going to spin classes 4-5x a week.

Then I ventured into body pump classes and eventually ended up on the gym floor doing weight training!

I also went from trying to eat “healthy” aka eating only boring food to macro tracking using the free iifym.com calculator.

I loved macro tracking and had a lot more freedom because I wasn’t scared to have “unhealthy” food if it fit in my macros.

I took the macro counting really seriously though and would carry meals around in containers even if my husband was eating out. Nothing wrong with that but just trying to explain how hardcore I was about the macros lol.

I went from around 160 pounds in January 2018 to 128 pounds in July 2018.

July 2018 I found out I was pregnant which was awesome because we were trying!

I went from macro tracking to letting it all go.

I still went to the gym but not as much but I ate however I wanted.

Once the scale hit 178 I stopped weighing myself lol.

I gave birth via c-section in February 2019 and at 8 weeks postpartum I was 160 pounds, right where I started off! Haha.

I tried to macro track and go to the gym again.

But it wasn’t as easy with a baby.

I commute 45 minutes each way to work so going after school began taking away time from our time together and going before school was impossible because daycare wasn’t open in time.

I bought some adjustable dumbbells, resistance bands and a few other little things and started working out at home!

Macro tracking with a baby was possible but not worth it to me.

I realized after months of weighing and tracking my food before getting pregnant that I could get good at eyeballing portion sizes so I stopped weighing and tracking food all together.

I aimed to walk 8000+ steps daily and I workout 4-5x a week with my dumbbells for 30-60 minutes each time.

I ate in a calorie deficit aiming to have 1400-1650 calories depending on the day. I wasn’t weighing or tracking but that was my aim. I was in a calorie deficit for a year.

After a year I switched to maintenance. I’m maintaining 110-115 pounds and keeping up with my workouts and steps but I eat 1700-2000 calories a day.

I was a lot more relaxed losing weight this time around. I had and have dessert almost daily. I had and still have no off limit foods but I watched my portion sizes. I had and still have protein every meal and veggies and fruit at least twice a day. I filled in the gaps with everything else!

Having no off limit foods helped me avoid binging which I used to struggle with when I would “forbid” myself to have certain foods.

Here’s an example of what I eat in a day and it was the same when I was losing weight, the portions were just smaller. I switch things up periodically but I’m a creature of habit and like to make things easy and make a giant amount of the same thing that lasts the whole week and switch things up at dinner time!

Meal 1- protein coffee.

Meal 2- protein chocolate peanut butter overnight oats with one small chocolate melted in it and whipped cream and berries on the side

Meal 3- Greek vanilla yogurt mixed with chocolate protein powder and topped with half a chopped protein bar, berries and whipped cream or I have the oatmeal meal again

Meal 4- taco salad- ground turkey cooked in taco seasoning, black beans, spinach, romaine, cherry tomatoes, mini bell peppers, a little cheese, a little guacamole, a little sour cream and a lot of salsa.

Meal 5- completely random based on what’s in the house or what we make. I make sure there’s lots of veggies involved. We have frozen pizza once a week or so but veggies still end up on the side!

Meal 6- dessert. Usually a small slice of frozen Edward’s pie or Orville smart pop popcorn and snocaps

Calorie deficit is definitely key for weight loss. I highly recommend the iifym.com free calculator if you’re looking to macro track.

If you are looking for something a bit simpler I recommend the Jordan Syatt Calorie Calculator on YouTube. :)

My future goal is to be able to do a pull-up!

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50 lbs down for the first time in my life!

[TW: Eating Disorder] Also I apologise for the length :) You can skip to the last paragraph to just get to the heart of the post

 

Hello! My name is Rebecca and I have been overweight/obese for the majority of my life. As far back as I can remember I’ve always been overweight and it’s been one of the biggest obstacles in my life. The only time before recently that I have been on the lower end of weight (but still considered over) was when I was in high school and I had medication-induced anorexia that caused me to lose 40 pounds in a few months, and this eating disorder quickly became a mental disorder and has haunted me for years. My biggest challenge in losing weight was to not only change my eating habits and change the way I thought about hunger, but also to change the way I thought about weight loss as a whole in general.

When I first moved away from home I gained about 80 lbs in a few years on top of my already overweight body. It got to the point where siblings were concerned for my health. After addressing the background problems in my life that attributed to my weight gain, I finally ended up where I was in March of this year: ready to make the changes I needed to be healthy and happy again.

 

In March I discovered intermittent fasting and this helped change my life more than I could have ever imagined. IF helped me address one of my biggest concerns and helped me learn the difference between true hunger and boredom hunger. Because I only had a 8 hour window to eat (now a 4 hour) I had to learn the willpower I know I have to keep from eating and it helped me slowly realize what my body felt like when it was actually hungry. Honestly IF is the best thing that ever happened to me.

The next parts were easier, I slowly began to change my eating so that I could still have that unhealthy food I love so much for dinner, but if I want a snack later I only had healthy options to choose from. Mixing and matching healthy and unhealthy kept me on the diet since I wasn’t sacrificing as much to lose it.

The last obstacle was my ideas about weight loss that I had to change. In my mind if I wasn’t consistently losing at least 2 lbs a week and never fluctuating and never having a bad day then what was the point of trying? I had these unrealistic standards that if I’m not losing as quickly as my ED days then I was doing it wrong. And changing that view has been the hardest but I’d like to think I’m doing better. I still have bad days but not as many as before.

 

And lastly the point of this is to celebrate my 50 lb weight loss! The first time I’ve lost this much and especially without my ED! I still have a long way to go (about 70 lbs) but I’m almost halfway and I couldn’t be more proud of myself for making the changes I need and for pushing to a healthier and happier me! Here are photos of me close to my initial weight (about 7 lbs off) and me currently (https://imgur.com/a/7EKQRIu). I think the biggest thing was my face gains (sorry I didn’t post that) but still my body looks much better and I’m so much more confident! Here’s hoping I’ll be back at some point to talk about my 100 lb loss! Thank you to this community for helping me push through and have a place to express my feelings <3

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