Pandemic weight loss

Like a lot of people I managed to put on some weight in the pandemic through lower general day-to-day movement, and eating too much. I'm 5'3 and usually around 130lb, with about 24%bf (probably not accurate, but representative). I crept up to 144lb during the pandemic, and over the last 6 months through not eating as many treats (crisps and chocolate) dropped naturally to 140 (28% bf), and through some effort over the last month or so counting calories on MFP got to 138 (26%bf). I'm struggling a lot with maintaining the deficit though. I'm feeling quite fatigued and having days with crazy hunger. After feeling pretty rotten with fatigue and hunger I upped my calories the last 10 days and roughly maintained.
I have MFP set to sedentary because I have an office job, and I've been eating about 1400-1650cal on week days and usually one weekend day will be about 2100cal. I walk 4-5 miles on rest days, do weights / HIIT with weights twice a week, and usually run 3-4 miles 2 to 3 times a week (although not for the last few weeks due to an ankle injury). My Fitbit suggests I burn around 1900cal each day, though I know that's not super accurate because of how it records exercise.

I'd like to get back to around 130/132, but I'm not sure I'm completely getting it right, is the fatigue and hunger normal? Should I be looking to lose more slowly? Do I just need to ignore the hunger and fatigue? I am aiming for a diet that I can maintain longer term when I switch back to maintenance (so maybe a couple of hundred calories more each day when I reach the weight I want). I'm mid 30s F if that is any use.

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My family does not support me restarting weight loss while i’m still at a technically healthy weight but with an upwards trend.

Hello r/loseit

About two tears ago i (23 m, 175 cm) had enough of being overweight and started calorie counting, and In about half a year i went from 89 kg to 61.5 kg. My family was very supportive throughout my journey and since then i montly maintained my weight- until several thing happened at the same time: 1. Covid happened, 2. I stopped living alone and went back to living with my family, 3. Being israeli, i had to start my mandatory military service, where i am on base for 5 days of the week. The result of all of these is that i had less control over what was available to eat and i payed less attention than i should have, and i ended up regaining some of the weight- finally reaching 68kg after about a year. As of last week the trend was still up and i decided to restart my old diet and to go on 1200 calories for a couple of months to get back to my previous weight. When i talked with my family about this they were confused as to why i wanted to do this and said that i look good at my current weight and that i am at a healthy weight etc so there is no reason for a drastic diet. I on the other hand want to get back to my previous weight (which my family claims is “too thin”) and to stop this upwards trend and i know of no better way to do that than tk get used again to eating small amounts via a diet.

What do you think? What should i do?

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9000 calories a day? Easier than you think...

Back before I started my weight loss journey, I worked a sedentary office job (LOTS of hours), and I ate almost exclusively fast food, because I was so dead tired from the job (and also probably from my weight).

I never really thought that I ate THAT much food, either. The guys who worked with me ate much mre than I ever did. But I went back and looked through some receipts from the bad old days, just to see what kinds of things I used to eat.

And it's really eye-opening. If you eat fast food, it is absolutely TRIVIAL to pack on the calories in a huge way.

For example, here is what I ate on a typical day:

​

Breakfast (Dunkin)	Lunch (McDonalds)	Dinner (Boston Mkt.)	Snack/Dessert:
Peanut swirl frozen coffee (large): 1160	Quarter pounder value meal (dbl QP with cheese, large fry, large Coke): 1520	Meatloaf meal (meatloaf, mac&cheese, sweet potato casserole)	Usually a BIG piece of cheesecake or strawberry cream pie. Calories around 900.
Coffee cake muffin: 590	M&M McFlurry: 640	Chicken pot pie on the side
Sausage breakfast sandwich: 900	2 refills on the Coke: 580	LOTS of extra gravy
Total: 2650	Total: 2740	Total: 2730	Total: ~900

So an average day comes out to around 9020 calories, and the shitty truth is that this food is all hyper-palatable, and these meals barely made me feel "full" and that feeling only lasted a few minutes. I'd go to lunch and dinner with other guys from work, and they'd eat much more than me.

And in the end, the food isn't really nutritious either. It's pretty sad--morbidly obese but malnourished at the same time.

Anyway, in my neck of the woods, these meals are not crazy by any means, and it is SO, so, so easy to pack on the calories fast when you're eating fast food.

I've gotten better since then. I am approaching the end of my weight loss journey and I feel so much better every day. I know how to eat properly now. But this glimpse into the bad old days made me feel pathetic and angry. Don't be stupid like I was...

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calorie deficit and no weight loss

Hi! For back story- I am 24 year old 5'5" female and I weigh 145.8 currently. January 2020 I started at 192 and in December 2020 I weighed 136. I didn't know how to healthily lose weight so I was definitely under eating and I know that now. So when I took calories in december up (because I stopped losing) from 1000 to 1600 I gained weight because I think my body and metabolism adjusted to such low calories. So I carefully reverse dieted from 1600 to maintence of 2000 (went up by 50 calories per week) and maintained my weight around 143 for about 4 months. I have since had a few vacations and decided I was to enjoy my summer on 2000 calories while still counting everything except vacations. Before my last vacation I weighed 146 and returning i weighed 150.4. The day after I got home from vacation I started to deficit again at 1500, so within a week and a half I was down to 144. The following week I weighed, I remained 144 and now one week later I am at 145.8. 1 am confused because I should be losing one pound per week at 1500 calories. I know I am still 5 pounds less than when I got back but I am confused why the scale is not slowly moving down. I understand scales constantly fluctuate but if I am not going down I may as well eat at maintenance if i'm gonna stay the same or gain. Is this something my body needs time adjusting to? I have OCD so i track every single calorie I eat and I walk 2 miles per day religiously. I was going to start mild weight lifting today to tone my body a bit hopefully. Please help as I am lost and this makes it hard to not lower my calories further. Thanks!

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beer is nemesis

I used to be a pretty fit person, but as I got an office job and no longer am active, I've gained very noticeable weight. At the end of college I gained a pretty noticeable "beer belly" and... it makes sense. Up to that point I was either in a sport, walking a lot on college campus, or I had a job that required lifting and a lot of walking. My habit of drinking persisted after my frat days, and now I'm working an office job and moving significantly less. These last couple of years (especially after lock downs) my beer belly has evolved to more full-body fat. I had to get new clothing up a few sizes.
I keep telling myself I want to lose weight... I really do, but I just never have enough motivation and momentum to keep up on exercise and I don't find calorie tracking enjoyable. I try exercising but I get busy, and I don't enjoy it.
And worst of all, I love beer. I'm not willing to give it up. I like the real stuff too, like wheat beer, IPAs and other "heavier" beers. The low-calorie 'lite' stuff doesn't do the trick.
I have reduced drinking since I noticed my weight gain. I used to throw back dozens of bush lite a week, sometimes multiple times a week. But now I'm mostly just having a few on weekend nights, and maybe a few more when I'm chilling with my friends.

I know that a "beer belly" is real, and it certainly is showing on me. And I know that drinking tends to lead to impulsive decisions and for me that always leads to purchasing huge gluttonous meals late at night and eating way too much in one sitting.
But I seriously love going to have a few beers and thoroughly enjoying a big meal at a restaurant. I tried going a few weeks (several different times these last few years) cutting back on beer and food, but it really sucks and I hate it. It really dampens my daily life that I can't look forward to that and it makes enjoying the rest of life harder.

I need advice for weight loss, guys. I really want to lose this weight to have confidence at a beach, in pictures, or even just trying out new clothes. I have felt like a never ending cycle for years.

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Starting my Journey

Hello everyone. I am a 24 year old 5”10 male weighing 230lbs. I used to be around 190-200lbs but gained some weight in recent months. It’s gotten to the point where my clothes are tight and I am no longer happy with how I look.

I used to work at a job where I was on my feet all day for my entire shift and now I have an office job where I don’t get much activity while working. I want to actually start making progress towards my weight loss and feel more confident in myself.

I used to workout everyday after work doing a mix of cardio and weight lifting and that was a good routine for about a month, but I kinda feel out of that routine. I’m looking to get back into a routine with a better workout plan, but don’t know if I should be focusing on cardio completely or weightlifting. If I do a mix then what would the recommended split between the two be? 50:50? 70:30? I’m just not sure.

I’m hoping that somebody can give me some tips on what I should be focusing on when it comes to workout out so I can get back into a better routine. I also am going to try and create a food plan for myself to follow to ensure that I’m burning what I eat.

My goal weight is to get down to 185. Any tips on how to best achieve that goal would be greatly appreciated.

Thank you :)

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I am not under 2k calories a day, but my deficit is HUGE and sporadic, is this unhealthy?

Hi, I started tracking calories and creating a deficit about 4 weeks ago. I'm 5'6" (M) and I started at 230lbs (the calculators told me this is obese, with body fat percentage likely over 30%), and yes I am coming out of a depression and I do feel fat af and so I'm just trying to get lean. I don't have a concrete goal, I probably just want to get down to a healthy weight and look lean for now.

But right now I just weighed myself and I am 211.2lbs - does that sound off to you? What scared me to make this post is that YESTERDAY I weighed myself under the same conditions at 214.4, and today it's 211.2, and so that's a pretty crazy jump for one day. It could be just that I had my stomach more full yesterday morning, but I still have this on my mind right now.

My deficit goal per day is 1k calories set by my Fitbit app, but most days I am under budget, meaning my deficit ends up being anywhere between 1-2.5k while staying above 2k calories in (I'm usually around 3-4.5k calroies out per day), and it's very sporadic. This is all an estimation from my Fitbit, but I would say it seems to be fairly accurate since I am losing weight.

This happens because I have a treadmill I've been using almost everyday and being overweight means a 1-2hours on the treadmill at a brisk pace means I'm burning calories like no tomorrow. I know as I lose weight this will go down, but at the moment I am worried if this level of weightloss is healthy. I hear that weight loss is faster in the beginning for those that are severely overweight/obese, so is that all that this is? I am worried that I am losing muscle too, I have a pretty good protein intake I think.

I eat a varied and balanced diet I think. I eat several different fruits everyday, some nuts, toast with peanutbutter kind of stuff, I try to reach for less refined carbs and processed fats, but I do still get some treats every now and then. But this is not a problem for me because my goal is not to cut out unhealthy foods its just to lose weight. My breakfasts are usually just a fruit and maybe a bowl of oatmeal, usually something small. My lunches tend to be kind of all over the place, it is inconsistent. But my dinners are pretty balanced with a combination of veggies, carbs, and a protein each meal. So I think overall my nutrition is varied enough that I shouldn't expect to be malnutritioned, right?

Thank you for reading!

Edit: Why did I get downvoted, I'm not trying to boast, I have a genuine question here

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