How do I lose the last 5 pounds?

After losing 20 pounds two years ago, I've been stuck in a weight loss plateau. I'm 5'7, currently fluctuating between 128-130 pounds, 32 years old. I just want to get down to 125 and stay there but have not been able to do it. My calorie intake has not been high and for the past 3 weeks I stuck to 1200, typically a protein smoothie and a healthy dinner. I barely lost half a pound. I'm not finding this very sustainable especially since I've increased my exercise again and am doing multiple HITT sessions per week. I'm not sure what strategy to try from here, any advice is appreciated.

Here is a current pic, I just want to get to the point where I have some ab definition:

https://imgur.com/a/urB2fvP

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How to deal with micro managers?

Sorry for long post, but context!

So, I’ve always been a bit heavier, especially for my height, and during lockdown earlier this year, I definitely piled on a few pounds. At the end of August, I got on the scales and realised I needed to cut back, so I started working out pretty much daily and cutting back on calories/watching what I eat etc. I’ve lost 32lbs since then and have about 17lbs to go to my initial ‘goal’.

I took a few days off for Christmas to enjoy myself, but started working out again from Boxing Day - eating kinda unhealthily at that point because it’s the festive period and I knew with the exercising I wouldn’t put on more than a couple of pounds if that even if I was enjoying myself. Getting back into it fully now and it’s hard but I just have to look at my own progress to know it’s worth it!

Anyway - my parents have always made comments about my weight. A lot of the time it’s ‘jokey’, and they’re both fairly overweight and unhealthy themselves - with my mother especially, I think part of her behaviour towards me is her not wanting me to end up like her in terms of health and weight, if that makes sense.. so I do kinda see where she’s coming from, but it’s also so frustrating to hear the same comments about my ‘huge ass’ weekly (I’m bottom heavy and I’m never going to have a thigh gap and a tight butt, it is what it is lol). But I can handle it because they’ve cut back lately due to the fact that I’ve been trying so hard and actually have lost weight and they can see it.

My main issue currently is them micro managing my diet? Again, their comments are 90% jokey, but it still rubs me the wrong way and I’ve said this to them multiple times. For example, they’ll comment on how much chocolate I’ve had (which annoys me even more because my dad will go through an entire share bar by himself but I digress) or just about how much food I’ve ‘put away’... they really wind up making me want to eat more just to prove a point (I won’t, I know, but that’s the way it makes me feel). Just wondering if anyone else has had people try to ‘micromanage’ their weight loss and how you dealt with it?

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Help with hair loss / Biotin

I know this has been asked before but it's hard to search for threads with useful information.

I've been doing CICO for the last 6 months with pretty good success. I've lost almost 60 pounds (SW 297, CW 238). I assumed I was doing it in a mostly healthy way as I haven't lost much energy and I don't feel hungry at the end of the day. However I've been losing hair like crazy. I thought once my body adjusted to the weight loss it would stop but it hasn't.

I read that Biotin is helpful so I've been taking that for about two weeks. But I believe Biotin just helps with new hair growth and not stopping existing hair from falling out.

Is there anything I can do? Additional supplements? I know I should be getting more protein but I'm not really eating any less protein then I was pre-weight loss.

My only saving grace currently is the fact that I have a lot of hair so it's not super noticeable, but I'm scared that it will be soon.

Thank you in advanced!

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Looking for subreddit for daily weightloss journal entries.

Is there a subreddit for daily weightloss journal entries?

Hi all. I would love to join a sub where I could share with a group of people on a daily/weekly basis how my eating has gone. A sort of journal, where I could also read what other people are going through on their journey. A lot of current subs I’m subscribed to are based on progress or strictly nutrition or strictly fitness.

It would be nice to have a sub where I could share and commiserate with others going through the same thing without having too many rules on what kind of journal entries to make as it relates to ones weight loss journey.

Does something like this exist? If not, would this be something people would be interested in?

Thanks!

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A word of wisdom for all of the new losers on this subreddit from a veteran: make the nutrition side of this as easy as possible.

Here's what I mean by that. If Hello Fresh or whatever helps you meal plan in a healthy way, get it. If you suck at making salads, buy those salad kit bags at the grocery store and only use half the dressing inside. Buy healthy frozen dinners. When you do cook, make multiple servings of food and freeze extra servings for later. Buy snacks that make sense macros wise and calorie wise that don't require prep, and keep them on you. Weight loss doesn't have to be cooking 24/7. In fact, if cooking isn't your thing, that's fine! Make your food as easily accessible as possible. I lost ~100 pounds a few years ago and I work with all of these strategies years later. Keep it simple, and it will make weight loss much easier. Best of luck everyone!

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pls advise my weight loss daily menu - low carb, mod fat, high protein

Intro: 36 year old male, current weight 194 lbs, height 5’9”, BMI 29, build - mostly fat, mildly sedentary; basal calorie need ~ 1800 calories

Goal: 2 lbs / week loss and aim for 155 lbs, lose fat, keep muscle & water

Diet summary: emphasize protein, fat, carbs in that order; 1500 calories consumed

Breakfast:

rice krispies (3 cups = 300 calories ) + whole milk (1 cup = 150 calories) = 450 calories

Lunch:

(option 1) turkey lunch meat, swiss cheese, 2 whole wheat bread, lettuce, tomato; ~ 350 calories

(option 2) chicken breast 4 oz, cheddar cheese, white hamburger roll, lettuce, tomato; ~ 350 calories

(option 3) 2 yogurt half cup (2 x 80 cal), polly string cheese (80 cal), 2 apples, 1 orange:; ~ 400 calories

Dinner:

option 1: chicken breast 6 oz sauted in olive oil, brown rice ¼ cup precooked, broccoli; ~ 400 calories

option 2: portioned spaghetti + sauce with onions; ~ 500 calories

option 3: egg white costco (250 calories, 50g protein), 2 apples, 1 orange; ~ 430 calories

option 4: brown rice, paneer (cheese) cube, peas sauted in olive oil; ~ 500 calories

option 5: brown rice, chickpeas + mariani tomato sauted in olive oi; ~ 400 caloriesl

Option 6: one of the lunch options as long it wasn’t done earlier in the day

Snack

Grapes, pineapples, bananas

Total:

1500 calorie consumed

Water

8 cups

Exercise:

30 minutes of pilates / exercise ball / weight training without equipment x3 week

1 hour swim x3 /week

Sleep

7 hrs / day

Question:

I hear protein quality is different from animal vs plant based. Is protein from egg whites, lentils, chicken breast the same? If i have high protein and water diet, will i lose mostly only fat?

Comment:

My weight has been stable for years so I want to “reset.” I feel like the 30 lbs overweight is like having a $30,000 loan. Pay it off for me, give me a reset, and then I can maintain by acting like a normal person.

THANK YOU!

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Fascinating! It’s not willpower: it’s HABIT

hidden brain podcast “habits” episode

this was a crazy good thing to hear, lose it fam!!

in a nutshell: it’s not WILLPOWER that helps u change / succeed at weight loss & maintenance ... it’s developing new habits that then become unconscious behavior! So you don’t even have to think about it (as much).

Like driving a car - you’re not spending the entire trip thinking “I’m driving” - it’s more like going on in the background as you think about other things.

One excellent example was people who have developed a healthy habit now don’t even SEE the cake in the fridge - thus they don’t need any “willpower” to resist it. To them it is literally not there. Not an option.

When I discovered I was allergic to gluten, suddenly wheat products “disappeared” for me. I knew it would make me sick so I “stopped seeing them” around me. No longer willpower based but habit! And I have prepared a lot of bagels for my kids .... not tempting once. (Now, gluten free mac n cheese etc... is another story hahah)

It’s the building of the habit that is tough, but once you do it - it’s nearly like magic. (EDIT to say - not magic! But another tool in the toolbox) ❤️I have linked the podcast !!

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