(Update 1 ) Making good progress so far!

16M, Height: 6’0, SW: 268.8 lbs, CW: 253.6 lbs, Long term, GW: 205 lbs

Before I get started, I’d like to say that during the first month of my weight loss journey I weighed myself completely wrong. My original methodology of weighing myself was to do it before bed, but after some research(5 minutes on google) I realized that if I wanted to get a more accurate weight, I needed to weigh myself first thing in the morning, which is why, if you follow me, you might(or might not) notice I changed the number of my starting weight by 4.5 lbs. Thats all, here’s the update:

People in my life are beginning to notice my weight loss. My parents were the first to notice, more specifically, my mother, who I only see every few weeks. Both my dad and stepmom began to notice around the 12 lb mark, where they both commented on my double chin subsiding, along with my stomach as well. I’ve seen results, and I like it. I’m going to continue, but I fear that I’ll go back into my old habits as soon as I’m done with my weight loss or ditch it before then. My motivation is high, my hunger is surprisingly low, and I’ll keep going. That’s all, thanks for reading this. I’ll update every 3-4 weeks.

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Weightloss Advice - Spin Class?

Hey,

I’m a 25 yo F and I weight 150lbs. I am vegan and when I went vegan (3 years ago) I lost 30lbs.

I eat plenty of protein, fluctuate between eating 1500-2000 calories of day. I do not eat fake vegan meat, cheese or other deserts. I also do not drink alcohol. (Just to give you an idea of my diet)

I’ve been working out (strength training) for the past 5 weeks. I work out 5-6 times a week for 1 hour.

I was on a 1400 cal diet for 3 weeks but had no weight loss.

I’m wondering if I should start going to spin class for 3 times a week to help me lose weight.

I’m going to try to eat 1400 cals a day again but every time I do that I don’t lose weight.

I don’t know if I’m eating too little, working out too hard or what!

I’m in advertising so I live a sedentary lifestyle but I manage to get 6,000-10,000 steps a day because I also walk my dogs for 3 mi daily.

Thanks got your thoughts!

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M28 6’4” SW 198 CW 177 GW 170ish -- Confused and posting to seek recommendations – 6mo results massively different from 1yr results?!

TLDR:

I’m posting this (I think my first Reddit post ever?) because I’m pretty lost in trying to figure out where I’ve gone wrong – but it’s clear I’ve gone wrong somewhere. First 6mo, I went from 198 – 171 lbs. Then 1.5mo break on vacation, up to 178 lbs. Then last 2mo, calorie deficit no longer tracking to weight loss. Can’t figure out why.

First 6 months:

I have been following a pretty strict CICO, tracking protein, bodyweight fitness regimen, and using MyFitnessPal since June 1st, 2020. During the period June – December 2020, I tracked calories closely and between nutritional calorie deficit (500 cal/day deficit nutrition-only, 1700 cal/day vs. 2200 calorie TDEE and cheat day every Saturday) and exercise (not impacting my nutrition target, counting exercise “negative calories” as bonus and weight loss accelerator, and doing the r/bodyweightfitness Recommended Routine M/W/F 3 days per week, with cardio or HIIT on the alternate days) I lost 27 lbs, from 198 – 171. Total nutrition-only calorie deficit June-Dec: -23,721. Total net calorie deficit including exercise: -99,045.

I tracked everything extremely precisely (read: like an assiduous anal retentive lunatic), and my calorie deficit tracked precisely to my weight loss at 3500 calories / pound of weight, as well as my TDEE being pretty accurate – see below chart for June – December, Cumulative Calorie Deficit on the right axis and Orange line, Weight on the left axis (actual weight in blue and theoretical weight in grey based on my TDEE and net calorie deficit over time):

https://imgur.com/eVeYS5X

Okay so first 6 months is FANTASTIC: I do MyFitnessPal for CICO and do RR, I track CICO, I go from 198 -> 171 lbs, increase max pullups from 2 -> 15, max pushups in a day from ~60 -> 220, I get a 6-pack and everything is groovy.

Next 4 months to Present Day:

I take the month of January mostly off from my regimen to give myself a break, so I can push my body even harder starting in Feb. I gain a little weight, from 171 -> 178 lbs and lose some ab definition – but it’s fine, no biggie and now I know the golden rule that CALORIES ARE EVERYTHING, so I have the tools to get there again and more!

So in Feb I launch back into it, only this time doubling up on the exercise. Here’s the breakdown from Feb 17 to today:

• Nutrition: 1700 cal/day (500 cal/day deficit), cheat day Saturday, 150g protein. Cumulative nutrition-only calorie deficit assuming (reduced from 2300 -> 2200 due to weight loss) 2200 calorie TDEE: +11,719
• Exercise: 2-3 workouts per day, daily skiing including uphill skinning up the ski mountain, RR M/W/F, lots of cardio including Peloton. Cumulative exercise calories burned: -101,177

I’ve been in an amazing position to be able to be outside, active, and basically “exercising” all day every day for two months, and by my calculation my net calorie deficit should be at -87,533 – divided by 3500 calories per lb, equals 25 lbs loss. Now I’m not actually looking to be that skinny, I’m just working to crest the last hill to get to an optimal physique – why not get the 6-pack and see what your body is capable of, right?

BUT – here’s where it gets weird. Despite the math above, my weight has diverged from the net calorie deficit significantly. It no longer tracking at all, and I can’t figure out why. I’m using the exact same level of discipline and eating habits as before, and it’s not like I’m building massive muscle and losing weight so the scale shows a wash – muscle mass is about the same, and I’m not seeing improved ab definition. See the below chart on calories, same format as above but the full time period June 2020 – April 2021:

https://imgur.com/REM7xdG

My ideas on what’s going on:

• Skiing on MyFitnessPal overestimates calories burned by a factor of like 5x?
• For the level of exercise I’m doing (836 calories per day) I need more protein than 150g per day?
• My TDEE has plummeted due to prolonged calorie deficits?
• I’m just stupid and doomed?

So I’m coming to these three communities (r/bodyweightfitness, r/loseit, and r/fitness) to see if anyone has any idea what the F is going on! I’ve learned SO much from these subreddits, and it’s helped me to take control of my health journey in a way I never previously had – so dear crowd, let me know if anyone has any ideas! Thanks for reading :)

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Why I wasn’t losing weight: Don’t believe the online BMR TDEE and body fat estimators

Online BMR calculators put my BMR at 1460. The TDEE calculation for me (marked lightly active working out 4-5 days per week with a sedentary job) is 2000 calories - based on height, weight, age, and body fat % taken from online estimates.

In truth: I’ve been keeping a spreadsheet with calories in and weight loss for 4 months and my actual calorie expenditure is 1720 calories working out 4-5 days per week with a sedentary desk job. My TDEE was off by 280.

And based on my actual body fat % (Online body fat calculators and calipers put my body fat at 21%. I got an actual Dexa scan that put my body fat at 26%. More muscle = higher BMR), my BMR estimate is closer to 1380. Lower by 80 calories than original estimate

I used to mark myself as moderately active because I worked out so frequently. But I got a heart rate monitor and wasn’t really breaking a sweat. It all started to make sense. I was burning 1380 just existing, ~160 with daily activities, ~200 in a daily HIIT workout.

Lastly, I wasn’t measuring my food on a food scale and I wasn’t measuring at all for a cheat meal. When I started measuring every little thing, I found I was regularly off by 100-200 calories.

Why am I telling you this/TLDR

I was shooting for a 500 per day deficit, and with all these little errors was eating and exercising at maintenance instead and it took me 4 months of spreadsheets, a heart rate monitor, a dexa scan, and a food scale to figure it out.

Moral of the story is don’t be like me, get the right tools and use your own data from day 1, and ignore the online calculators!

It drove me nuts and was really discouraging to be using the wrong data for 4 months and see no change. Now I’m actually losing fat - about 1/4 lb per week eating and exercising in a way that the online scales say should be 1 lb per week. It seems hard to believe how much work it actually is to get a true 100-150 cal deficit per day, and how hungry you can be at that tiny deficit (side note: tons of lean protein and fruits, and grazing rather than meals except dinner seems to be the best for appetite suppression for me) but so be it. At least it’s happening! There’s no magic bullet.

Also worth noting: I’m in the last 10 lb stretch of fat loss when you have to be religious about this stuff

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Is my weight loss plan relatively healthy?

Hello, SW: 149 CW:147lb GW:125 I’m 5’3 and 147lb. For the past week, I’ve been running everyday for 2 miles and doing weight lifting. The amount of combined calories I burn doing those exercises each day is around 300-400. Im new to both exercises, so hopefully I can do better soon.

My bmr is 1,391. I’ve been consistently eating anywhere between 900-1200 calories each day. I cut out sugary drinks and candies. Im eating around 4-5 servings of fruit, a lot of veggies, and high-protein meat like fish.

I wear a Fitbit and it says that I’ve been burning around 2200 calories a day.

Is that sustainable? I feel great, but I’m not incredibly knowledgeable about healthy weight loss. If I should be eating more, I definitely will I don’t want to damage my body.

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I was diagnosed with PCOS yesterday

I guess I am asking if anyone has had any experience with weightloss and pcos. I'm 24, 4'11 and I'm at my heaviest at 219lbs. This is a new diagnosis but ots been about 2 years of uncontrolled weight gain. I feel like I have tried everything. I am pretty consistent with movement I walk about 10,000- 14,000 steps a day. I try to drink 2 liters of water a day no soda or juices. I have cut out most dairy and am working on cutting out gluten because of this diagnosis. Like I said for the last 2 years I've tried to implement different workout plans and tried to become more aware of ingredients in food but I have steadily put on more and more weight with no luck. I am a stay at home mom so I have time at my disposal if anyone has had to deal with pcos and weight loss any advice and Tim's are welco.e

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Teen guy weight loss

Some info about me:

I'm a guy, 16, about 5'10, 178 pounds. I'm a sophomore in High School. I've been active my whole life in terms of just normal things like swimming, biking etc. In the last couple months I've been thinking about my weight and health, mental health included. I'm going through a pretty tough time mentally due to school, parents, girls etc, and because of that its affecting both my mental and physical health. I think one of the things that would help me get past this is to start a plan to lose some weight. I dont think I'm terribly overweight but I would like to cut down to about 160-165 in the next couple of months. My diet isnt an issue as I can easily change that but I need some advice on daily/weekly routines. I'm in online school from about 9 to 12 so I have all afternoon and weekends pretty much free. I'm gonna get back into weight lifting to build muscle while also losing fat, but I need help with a plan for exercise. Does anyone have any recommendations on routines or specific workouts that I can do to start this little journey. I'm open to anything I'm just looking for some help on like what things I can start doing on different days to start my weight loss plan. Any advice or help is greatly appreciated!

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