Confused about my weight loss and calorie amounts

Hello everyone,

I'm currently trying to lose weight for the third time. In 2017 I lost 15 kg, then gained 10, after which I lost 11 kg in 2020, and then gained 16 kg. This time I've lost about 4 or so kg, but it's been up and down a lot. (Graph begins in September 2018)

As you can tell from above, I'm no stranger to losing weight, eating healthy, and exercising - in fact, I've basically logged every single day since January 2017.

When I first began, I was used to eating on average 2700 calories and was still at the peak of my puberty (since then I've only started growing a beard and grew 2 cm in height). Lifesum, which I was using back then, recommended a 2350 calorie budget, which I comfortably lost 0.5-1 kg a week with for about 3 months, while commuting daily and going to the gym 2-3 times a week. I then started lowering the budget to 2000 before hitting a standstill when I got an ingrown toenail.

In 2020, I started with a 2200 calorie budget. Things went slow at first, but as spring came I started losing 1 kg a week on average while walking several times a week and running/jogging 1-2 times a week. I then gained back all the weight and more during the cold months.

This time, I've been trying to lose weight since around July. At first I was overeating a lot, on average eating 2400 calories a day, but since a few weeks back I've ironed that out. Now I'm eating 2080 calories a day, walking 4000-6000 steps a day.

I lost 1.4 kg last week, and 0.1 kg this week. I can accept a 0.1 kg weight loss, but I'm still confused as to whether I'm eating too little or too much, so I figured I'd ask for advice here.

I'm 19, 184 cm tall, currently weigh 112.1 kg with 33.6% body fat, 34.4% muscle mass, 42.2% water weight (according to my scale). Google fit says I burn around 2200-2500 calories a day (sleep, living, and exercise), and Samsung health says about 200 less. TDEE calculators say I should be staying under anywhere from 2600 to 1900 calories.

I'm worried I have been trying to lose weight for so long that my body is too used to it, or that I've got low muscle mass or something.

Also, if anyone else has any other tips, I'll be glad to hear them. I've been collecting some in a checklist.

Thanks in advance. I wish you a great day, even if you don't respond ❤

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Anxiety and weight loss?

Hi there

I (34,F) am currently sitting at 73.3kg, and my GW is 61kg. My SW was 91kg.

I had been losing weight at a good pace, but was then struck by anxiety about six weeks ago and am finding it difficult to eat during the day. My weight is now falling quite quickly and although I do need to lose it, I am concerned that my metabolism will have learnt to run on a very low amount of calories.

I am taking steps to ease the anxiety but that’s a process.

I would appreciate any advice from anyone who has been through something similar. Did you get your appetite back and if so, how did you maintain loss while eating a bit more?

BTW this sub is fantastic, one of my favourites!

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Not losing weight at a caloric deficit

31F | 164cm / 5'5 | SW: 93kg / 206 | CW: 62kg / 136| GW: 60kg / 132 | I have PCOS | 3 year weight loss journey

I have almost reached my goal weight but I've been stuck at around 61-63kg for months now. I weigh myself every week on smart scales and no matter how much I restrict my caloric intake, it just hovers around that margin and my body fat follows.

I can't really eat much less than what I eat now as I'm eating close to 1100-1200 calories a day at a 300 calorie deficit and I'm often very very hungry. I've done extensive research on nutrition and I believe I eat the right stuff, I track my macros and use a food scale and cronometer every single day. My go-to lunches are tuna and bean salads etc. I do cheat with a small dessert once every other day but I always make sure it's within my calorie allowance.

In the last month I started exercising daily with a treadmill and some bodyweight home fitness burning around 150 calories a day so that I could eat a little more while maintaining my 300 calorie deficit and hopefully jump start my metabolism in the case that eating low calorie for 3 years has slowed it and build some muscle that might help burn more. I have yet to notice any muscle gains and neither have my scales but I know it's still early. Even then, I've still gained weight as body fat this week.

It's very demotivating and my hunger levels are higher than ever now that I'm exercising. What am I doing wrong?

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First time ever

Hey everyone, I usually just read everyone’s posts and sometimes try to offer advice but for the first time I’m actually posting about my personal experience. I started using the loseit app in early September, skeptical about it’s effectiveness since i felt like nothing would work.

I have PCOS, and that by default makes it difficult to lose weight. I had stagnant thinking that I would never lose weight again because of my metabolic disorder. It’s also good to mention that I did find a caring specialist that put me on metformin and that was helpful in regulating my insulin.

I know this isn’t an every day story and may not apply to everyone, but for the first time in the last 3 years I’ve had significant weight loss (10lbs). I didn’t have to make radical changes to my eating besides avoiding bread, sugar, and cooking more at home versus buying outside food. I count my calories and it’s been extremely helpful in learning my eating patterns.

This is to tell you that all journeys are not the same. It will be confusing, it’s trial and error, but i promise you as long as you do not stop you will find a way to make it work for you.

Feel free to share your story with me.

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Hot tip - psychological

If you're having a hard time, feeling down on your progress, struggling to see improvement, doubting your approach, finding yourself speaking or thinking negatively about yourself I have a hot tip.

Go back through your posts and comments in this and other weight loss communities and apply all your kind words and your common sense advice to yourself. Are you proud of that person for maintaining even if they're actually trying to lose? Be proud of yourself for the same. Did you say their plateau was gonna break sometime and they just need to look for NSVs? Guess what! Same goes for you. Also you too looked great in both your before and your after. So there.

I tried this just now and got a little emotional, I won't lie. We sure are kinder to everyone other than ourselves.

Hope this helps someone else tonight.

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Day 1? Starting your weight loss journey on Wednesday, 03 November 2021? Start here!

Today is your Day 1?

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Welcome to r/Loseit!

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So you aren’t sure of how to start? Don’t worry! “How do I get started?” is our most asked question. r/Loseit has helped our users lose over 1,000,000 recorded pounds and these are the steps that we’ve found most useful for getting started.

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Why you’re overweight

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Our bodies are amazing (yes, yours too!). In order to survive before supermarkets, we had to be able to store energy to get us through lean times, we store this energy as adipose fat tissue. If you put more energy into your body than it needs, it stores it, for (potential) later use. When you put in less than it needs, it uses the stored energy. The more energy you have stored, the more overweight you are. The trick is to get your body to use the stored energy, which can only be done if you give it less energy than it needs, consistently.

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Before You Start

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The very first step is calculating your calorie needs. You can do that HERE. This will give you an approximation of your calorie needs for the day. The next step is to figure how quickly you want to lose the fat. One pound of fat is equal to 3500 calories. So to lose 1 pound of fat per week you will need to consume 500 calories less than your TDEE (daily calorie needs from the link above). 750 calories less will result in 1.5 pounds and 1000 calories is an aggressive 2 pounds per week.

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Tracking

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Here is where it begins to resemble work. The most efficient way to lose the weight you desire is to track your calorie intake. This has gotten much simpler over the years and today it can be done right from your smartphone or computer. r/loseit recommends an app like MyFitnessPal, Loseit! (unaffiliated), or Cronometer. Create an account and be honest with it about your current stats, activities, and goals. This is your tracker and no one else needs to see it so don’t cheat the numbers. You’ll find large user created databases that make logging and tracking your food and drinks easy with just the tap of the screen or the push of a button. We also highly recommend the use of a digital kitchen scale for accuracy. Knowing how much of what you're eating is more important than what you're eating. Why? This may explain it.

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Creating Your Deficit

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How do you create a deficit? This is up to you. r/loseit has a few recommendations but ultimately that decision is yours. There is no perfect diet for everyone. There is a perfect diet for you and you can create it. You can eat less of exactly what you eat now. If you like pizza you can have pizza. Have 2 slices instead of 4. You can try lower calorie replacements for calorie dense foods. Some of the communities favorites are cauliflower rice, zucchini noodles, spaghetti squash in place of their more calorie rich cousins. If it appeals to you an entire dietary change like Keto, Paleo, Vegetarian.

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The most important thing to remember is that this selection of foods works for you. Sustainability is the key to long term weight management success. If you hate what you’re eating you won’t stick to it.

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Exercise

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Is NOT mandatory. You can lose fat and create a deficit through diet alone. There is no requirement of exercise to lose weight.

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It has it’s own benefits though. You will burn extra calories. Exercise is shown to be beneficial to mental health and creates an endorphin rush as well. It makes people feel *awesome* and has been linked to higher rates of long term success when physical activity is included in lifestyle changes.

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Crawl, Walk, Run

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It can seem like one needs to make a 180 degree course correction to find success. That isn’t necessarily true. Many of our users find that creating small initial changes that build a foundation allows them to progress forward in even, sustained, increments.

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Acceptance

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You will struggle. We have all struggled. This is natural. There is no tip or trick to get through this though. We encourage you to recognize why you are struggling and forgive yourself for whatever reason that may be. If you overindulged at your last meal that is ok. You can resolve to make the next meal better.

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Do not let the pursuit of perfect get in the way of progress. We don’t need perfect. We just want better.

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Additional resources

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Now you’re ready to do this. Here are more details, that may help you refine your plan.

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• Quick Start Guide - Build your foundation!

* Lose It Compendium - Frame it out!

* FAQ - Answers to our most Frequently Asked Questions!

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Can't stop feeling full during maintenance blegh

This is just my little complain post, feel free to ignore lol. I've been on a temporary maintenance period for about a week now, and I've noticed that I don't enjoy eating or being full half as much as I used to. This is sort of a good thing, for weight loss, but uughhh, making it to 2000 calories a day is a chore after getting used to 1500!

Especially since I didn't stop intermittent fasting, mostly just for convenience. I got into an eating pattern and I really don't want to break it. But this means I'm eating the equivalent of breakfast, lunch, dinner, and sometimes snacks all within about 4-6 hours, and by the end I feel kind of.... yucky.

Note about IF: I know it doesn't really do anything for weight loss itself, but I read that it can minimize loose skin, and I want to do everything possible for that.

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