Nine Months: 90lbs lost.

I did it. As of today, I have reached my goal.

Per my previous update at 3 months, and again at 6 months lets talk about some stuff.

Technically, it hasn't been 9 months but rather 36 weeks, since I've been tracking things in 12 week blocks. Today marks day 252 of my weight loss journey, the final day of week 12.

I've officially hit my goal weight of 220lbs. I actually weighed in at 218 this morning, but my average for the week is 220, and I do prefer using my weekly average for my current weight rather than any individual day.

So, how do changes change over time?

In the first 3 months, I lost on average 3lbs per week, and my TDEE was 3200.

In the second 3 months, I lost on average 2.5lbs per week, with an average TDEE of 2800

In the third 3 months, I've lost on average 2.1lbs per week, with an average TDEE of 2600

After losing 29% of my bodyweight, my TDEE has only gone down 19%.

So, where am I going from here? In the next 12 week block, I'll be working my way upto maintenance through reverse dieting. The plan is to increase calories upto 2000 per day for the first two weeks, and 100 calories every two weeks after that until I land at 2500 calories per day.

Why reverse diet for so long? Two specific reasons. The first is to prevent rebound. By maintaining a smaller deficit, I'll still be losing for a couple more weeks so when I do reach maintenance I shouldn't rebound too much above my goal weight. Due to metabolic adaption of being in a deficit for so long, it's likely my maintenance may actually be higher than the currently calculated 2600, so I may need to add more calories further down the line.

The second is a bit more of a practical thing. My diet has changed a lot over the last nine months, and I'm actually pretty comfortable with how much I eat currently. Adding calories over time will allow me practice in eating more without feeling like I'm force-feeding myself.

Beyond the next 3 months, I'm not really sure. I've been taking this whole thing 12 weeks at a time. The truth is, it's not something I'm really ready to think about just yet. I have a couple different possible options, but that's still a ways out. Depending how things change I may either make a run for Onderland next spring, or just stay the course. I'll decide when it gets a bit closer.

I would like to say thank you, to everyone in this community for making me feel so welcome, and for helping me stick through this. While I don't often express personal feelings on here, having a group of like-minded people going through the same shared experience has made it so much easier. So thank you for that.

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For the ppl who lost 100+lb, how many calories did u eat towards the end of the journey?

F23 here. I started at 398 and currently sit at 291.6lb. I’ve been on this journey for 13 months now. I started with my calories at 398 at 2200. Around 340-360 I lowered it to 2000. Around 320-340 it lowered to 1800. Around 320 and below, I lowered it to 1750. Now at 291.6 I feel like I’m not getting enough food in. I’ve been eating like 140-160g protein a day yet I still feel like I need to eat. I do hardcore workouts 4-5 times a week and have been doing them since the start of my journey but with time they have become more intense and longer. Also the weight loss has become VERY slow. Like losing 1lb a week on a good week. At this weight and this amount of calories I would theoretically be dropping the pounds but I’m not. I’m starting to think maybe I’m starving my body and have been considering doing reverse dieting where u add like 50- 100 calories back every 1-2 weeks to make ur body get used to eating more. But I’ve heard that it can cause weight gain. I’m just in a pickle. Any advice? Anyone experience this before?

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Maintaining calorie deficit without damaging metabolism

Hi everyone,

I am looking to fill some gaps in my weight loss knowledge. After a long time on a very low carb diet (Tim Ferris's slow carb diet to be specific), I have switched to just calorie counting and have found some success, plus it has seriously improved my quality of life and relationship with food in a number of ways. My strategy has been, essentially, calculating my TDEE, subtracting 500 calories and setting that as my caloric goal, aiming for 1 pound/week weight loss. This has basically worked, however I am getting to the point where that caloric goal is under my basal metabolic rate and from what I have learned, eating under your BMR can "damage" your metabolism and make it harder to continue to lose weight and require lower calories to just maintain. I am calculating my TDEE on https://tdeecalculator.net. I'm a 33 year old 5'10" 251 lb male, which it calculates as 2508 maintenance calories with a sedentary lifestyle and a BMR of 2090, which I know is not an insane difference, but I know that will increase as I continue to lose. That being said I do exercise, but don't particularly trust the accuracy of any exercise calorie calculators particularly as I mostly do yoga and martial arts plus I have also heard that you should not really eat back calories lost from exercise which is why I calculate my TDEE as a sedentary lifestyle. So... are there any recommendations on how to move forward? Is eating back, at least some calories ok? Will not eating back calories damage my metabolism? Am I just going to have to accept a slower rate of fat loss as I lose more?

TLDR:

TDEE is 2508 for maintenance (sedentary lifestyle) - 500 calorie deficit = 2008 daily caloric goal

BSM is 2090 which is 82 calories more than current caloric goal but will increase as I lose.

Will consistently eating under BSM damage my metabolism? Can I counteract this with exercise? Is it ok to eat back exercise calories? If so, what are the limits?

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This is your reminder not to rely on just the scale and take measurements

Back in May of this year my doctor put me [27F/ 5’4] on weight loss medication because I was struggling to do it on my own. In 10 weeks I lost 20 pounds and by August I was down from 170 to about 146lbs. My weight has been pretty steady since then, only dropping down to 142 and then back up to 146 and bouncing around everywhere in between.

During this entire time I’ve been doing a mix of cardio and weight lifting (I’ve been doing this for 6 years total) and becoming increasingly frustrated that I’m not dropping any weight despite being in a daily deficit of 500-1000 calories. This morning it dawned on me I haven’t taken any measurements since July of this year so I figured it’s time. Turns out I’ve lost 3 inches total since July and am down to ~21% body fat.

You can see my measurements and progress here

I’ve lost 20 inches total since I’ve started my weight loss journey. (I know on the excel sheet it says 2018 but I’ve stayed roughly the same from 2018 to 2021 hence the 1st picture being from 2021.)

With that being said, TAKE THE DAMN MEASUREMENTS. Especially for those of you who are working out!! Even when you don’t see the scale move, at least you’ll know you’ve made some progress.

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I’m starting to give up, I don’t know what to do.

I started my journey in April. I had already been trying to lose weight for a year before this. I was ready to lose weight for the summer, so I joined a kickboxing class. We did strength training and kickboxing alternating days. I lost 25 pounds by June. I was so happy. I continued this through the summer but my weight was maintaining. I had to start college up in August and realized that I couldn’t keep up with kickboxing because of financials and my school Schedule, so I quit. I continued to work out everyday except Sunday, usually only strength training though. I wasn’t losing any weight, not even a pound only gaining water weight then losing it. I was losing motivation and maybe thought I was overworking my body. So I started working out 4 days a week, and I lowered my calories to 1300. This SUCKED. But I lost 3 pounds. I was upset because I hated this deficit, always hungry. So I went back to 1600. Here I am today, I’m at 173 lbs. struggling. I’m always bouncing between 176-173. I’ve never seen it below 170. Everyday I way myself hoping. I feel like I’m plateaued for life now. I was at my heaviest weight for years, 198. I just am so tired of beating myself up and not being happy. I do work hard, i calorie deficit, I try listening to do those podcasts for weight loss. I’m trying. And now I feel lost.

CW: 173 Height: 5’6 BFP: 26% GW: 150 Calorie intake: 1660

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Keep getting stuck at 217lbs

22M, SW 275, CW 217.5, GW:199

I have been trying to loose weight and be sup 200 for 10 years but never took it too seriously, especially being so young before. But when covid hit and I got to my highest of 275, I was ready to make a change and on January 2021 I started my weight loss journey and ACTUALLY STUCK WITH IT. In the past 230 was the weight I was never able to get under, but now for the past almost 1-2 weeks I’ve been stuck at 217. My macros are well under my maintenance and I do almost 4 miles of Steady cardio. I recently tried my 4 miles and a basketball workout, to only find out that my weight was the exact same the next day. Any tips or guidance to handle this ? I don’t think I need to cut my calories even more because it’s pretty low enough to begin with

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Weight loss just not happening, help

When I (28F) was younger and I wanted to lose weight, I’d cut down on the masses of bread and potato’s I’d eat and it would fall off.

Now I’m fitter and healthier than ever, I started doing triathlons around 15 months ago I do say 4-8 hours a week exercise. I eat really well for 90% of the time and I’m just not losing weight! My indulgent days are a birthday or anniversary, a take out and some alcohol. But this isn’t frequent! I’ve cut down my alcohol intake massively maybe being twice a month max now. I just cannot shed the weight atm. I don’t want to get ill by not eating enough but I’m running out of ideas…

Top tips welcome!

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