More lifestyle changes that got me through a plateau

I posted a few months back about my slow weight loss (which I am still proud of lol). I learned a couple of things recently that helped me through a plateau so I wanted to share it here.

This may not be for everyone, but if you’re an active person you may be having the same struggles.

1. Eating more protein. I thought I was doing great hitting 90-100 g per day. That’s what everything I read for the average person says. Well, I guess I am much more active then the average person. So I was told to go up to 1g per pound....150g per day!!!!!! I freaked out at first and thought how do I get there and calorie count?!? I also needed to add more leafy vegetables. Well, it’s working, I am back to losing weight again and I feel like I am eating more!

1a. Protein shakes: Adding protein shakes just seemed like extra calories to me. I always thought if I need more protein I will just eat it (jerky etc). Now that I have started, I actually really like them as my snack.

1b. My weight stopped fluctuating sooo much, it was so wildly up and down 5lbs day by day I couldn’t really see what was happening. Now it’s consistent when I step on the scale.

1. Strength training: I added 3 days a week of strength training. It has helped tremendously. I was super cardio heavy before and so focused on burning calories. With that said I had to stop running and switched to walking...so even though I added strength, my cardio is down. This is where I feel like I am losing fat and gaining muscle. I have lost 1.5 inches off my waist, but maybe only lost 4-5 lbs so far. So it’s not so much the scale moving as it is the tape.

2. Last tip, I set a single calorie goal, so ~1700-1900 per day. So some days, calorie trackers were telling me I could eat like 2500+ . Long story short, I quit eating back the calories I was burning.

Some of this is probably pretty basic, but I thought I was doing it right. Counting calories and staying active. I just didn’t realize I was missing a few “minor” things. I finally feel like I can maintain this, before I was wondering how I would keep up with my diet and activity level, now I finally get it.

https://www.reddit.com/r/loseit/comments/ix4u6h/my_weight_loss_has_been_less_than_half_a_pound_a/?utm_source=share&utm_medium=ios_app&utm_name=iossmf

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please read this if you are a teenager at a healthy weight looking to lose

i've made a post like this before, but i can't seem to find it.

please please PLEASE consult your doctor before restricting your food.dieting can have massive health impacts on teenagers. it can also easily become disordered.

a bit under a year ago, i was in your position. i was 14 and not a fan of my body. i told myself i would be healthier and happier if i lost weight. i did. it wasn't enough.i spiraled into anorexia.

here are some warning signs i should have taken more seriously. all of these things happened before i was underweight and all of them happened before i was eating a dangerously low amount of calories:

1. i was exhausted. all the time. i dreaded any kind of movement. i convinced myself it was because i needed to lose weight when i was clearly undereating.
2. i was obsessed. dieting, weight loss, food, and body image consumed my thoughts. all day, every day.
3. my athletic and academic performance dropped significantly.
4. i was bodychecking every chance i got.
5. i prioritized it over everything else in my life.
6. i ate less and less as time went on, and only felt successful if i was eating less than what i was used to.
7. weight gain, in my mind, was not a mere annoyance, but was scarier than death.

things got bad fast. i was hospitalized within two months of starting to restrict my food.
anorexia was incredibly difficult to go through, not only for me, but also for my family, and was even harder to recover from.

please be careful. i'm more or less recovered now, but this illness has had and continues to have an enormous impact on my life.

again, i urge you to consult a doctor before making any changes to your food or exercise, and especially before restricting your food. and if they tell you that you don't need to lose weight, listen.

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Burn by Herman Pontzer should be assigned reading to everyone here

It turns out a lot of what we know in terms of metabolism and activity is completely wrong and counter intuitive, and apps like MyFitnessPal do not reflect the reality of how out bodies expend calories.

It seems to be the case that the body will burn a fixed amount of calories no matter how active you are. When you walk or run consistently, these aren't extra calories burned, your body adjusts and moves calories from other metabolic activities to make up for the physical expenditure.

What this means is that weight loss is mostly achieved through diet. This doesn't mean exercise is worthless, it's actually hugely important for health and making sure your metabolism isn't too active elsewhere. There is still much to learn about how and why this is, but we need to unlearn some of the accepted concepts, like TDEE + exercise = total calories burned, because it's now proven to be completely false.

EDIT: I first learned about this via a podcast where the author came on. I recommend at least giving it a listen if you don't want to commit to the book: https://pca.st/episode/d979115e-60e3-42cc-a4da-385498050d5b

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Maintaining weight loss thru recovery from knee surgery?

Basically what the title says. I'm having ACL reconstruction surgery (second surgery same knee) and possibly Meniscus repair surgery on July 15. My biggest fear isn't the pain, it's the psychological toll of being bedridden and immobile, and also gaining my weight back. I've maintained a 100lb weight loss for a year, but I know I'm only succeeding in keeping it off because of how much I enjoy exercise and how intense I work out. I am always so goddamned hungry and I am afraid if the worst case scenario is my scenario (2 surgeries 4 months apart) or the most invasive surgery is my scenario (both ACL and meniscus) I will be locked down and immobile for long enough to undo progress. The only good thing in life when you can't move is food lol. Worst case scenario I'm non weight bearing for 4-8 weeks and then partial weight bearing, meaning basically zero cardio for 2-3 months. Plus I can't lift and carry plates for lifting. I've been told 8 weeks or so no cycling.

I'm terrified I'm gonna gain it back post-op. Anyone else go thru similar shit?

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Is eating one big meal a day a dysfunctional eating habit?

Earlier this year, I started tracking calories and decided to set my daily calories to 1500. I had previously done this with 1300 and 1400 and felt it was too low to be sustainable especially since I was also working out at the time. I'm working out less at the moment, doing one long hike (3-4hrs) on the weekend plus daily walks with the dog while maintaining the 1500 calories. I started at 165lbs, now down to 155lbs in the span of 4 months. I'm satisfied with my rate of weight loss and don't care too much about the speed and would rather it be sustainable. So far I haven't felt hungry on my 1500 calories limit.

For breakfast I have some fruit and green tea. For lunch I have a Greek yogurt cup (150 calories) or hummus and carrots (200-300 calories). And for dinner I am able to eat a bigger meal whether it's 2-3 slices of pizza or some homemade lo mein with chicken and veggies without worrying too much about going over 1500cal. My coworker noticed I wasn't eating much for lunch and pointed out that it probably wasn't healthy of me to be doing this.

The main reason why I've set up my meals this way is because my partner isn't as meticulous about calories or healthy eating. He's been trying very hard to accommodate me recently (more veggies, more lean meats like chicken) but he's a big man who's TDEE is probably 2500 calories so he is not used to worrying about calorie counting as much as me. He also has a bit of a child's palate so having veggies and chicken every day is unsustainable for him I like the freedom of being able to whip up something a little more caloric for dinner, having the option of ordering out, and also not having to be super meticulous about weighing my chicken at night or doing strict portion control on more caloric foods (for example, calculating that I can have 7 gyoza because it's 400cal plus 120 for a tbsp of oil).

If I ate a larger lunch (maybe 600-700 calories) then I'd need to cook and prepare it the day before, calculate the calories for it by weighing out major components of my food, and then have to do the same with my dinner. I'm not saying it can't be done, I just don't have the mental bandwidth for it at the moment. I strongly feel that with my caloric limit, I'd have to cook both meals and leave me little latitude to eat or order out. And I don't want to miss out on my homemade fried rice just because those two tbsp of oil need to crisp up the veggies really push the dish over my limit and I end up only being able to get a cup of it to stay within 600-700 calories. I want to be realistic about what will work for me.

Is allocating most of my calories to dinner a dysfunctional eating habit?

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now that I am normal BMI, the doc finally told me: “you were obese.” 🤯

She never told me, not once in 8 years, that I was obese. She always said very vague things like “are you exercising” and “try eating less carbs”

She never even showed me a BMI chart or used the words “overweight” as far as I can remember. And I show up yesterday 40 lbs down ... and I hear the word for the first time “oh yes you were obese”

!?!?

Someone in another group pointed this out to me & my mind is still blown - that doctors won’t tell patients they are obese because of the possibility of .... bad reviews !!???? WTF. It’s not a sandwich shop or a shoe store. I am so so confused.

To play devils advocate yes I am an intelligent person and maybe she assumed I knew how to find a BMI chart on my own? And yes, it was her pre diabetes diagnosis that started the whole happy journey of weight loss. But I had to figure it all out on my own (mainly with y’all & the intermittent fasting group).......buuuuuut isn’t that what a doctor is for !? 🤔😭

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How much protein should I be taking while trying to lose weight.

I have one of those cool scales that tells me my muscle mass which is apparently 148lbs. Don't know how accurate it is. Renpho is the brand of the scale.

edit: https://imgur.com/a/pOCf1tS - here is the other stats

I am 271 lbs total.

I am on vyvanse for adhd so sometimes I do not eat a lot every day which obviously helps with weight loss but I do not want to lose muscle mass instead of fat.

How much protein should I be taking per day? Since the vyvanse makes me thirsty I have been drinking protein powder mixed with water which is around 80g of protein. However I saw a few posts recommending 2-3g per kg which is around 2-300g a day.

Is this accurate?

Anyone able to help me with a more accurate number?

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