Let's talk about [my] weight loss goals, and realism. This post turned long fast 🫣

50m... Nov of 2019 I weighed in at the doctor at 307lbs. Then life kicked me in the face and I stopped eating due to stress. A therapist at the time suggested I exercise to reduce stress, not knowing I wasn't eating, and that became a stress reaction as well. However I dropped to 240lbs before feeling "deflated" and went up to 250 where I maintained until life kicked me in the teeth spring of last year. I dropped to about 217lbs before I started resistance training. I made the conscious decision 3 months to start eating and focus on recomposition. As long as I could see a difference in the mirror and my clothes fit the same or better I didn't worry about weight, I went up to 229lbs, (clothes still fitting good).

Three weeks ago, light kick, I went on a purposeful mini-cut wanting to hit 215 in 4 weeks. First week I dropped over 9lbs due to the reduced carbs and salt. Over the next 12 days I went to 211lbs before my body told me to cut it out.

I'm doing a week of maintenance before going back on a slight deficit to reach my goal of 15% body fat. I believe I'm around 21% now. The Navy method says I'm at 26, calipers 14% 🙄, scale says 21%, looking at photos of people with known levels I'm closest, but not exactly, to 20-22%. The difference is I'm vascular through my shoulders and slightly into my chest, my shoulders and back muscles are defined, obliques are visible and my calves are vascular and muscles visible up through the knee, where the lower VMO is starting to show. There's loose skin and abdominal fat, most of my weight is lower back, glutes, and into inner and upper thighs. Considering how lean my upper and lower is I don't think 15%, at 203lbs (not including the water I retain), will be enough to lose that back fat, which is ultimately my goal.

Right now, maybe the mini-cut, maybe the stress, I have a definite lack of libido, I've been perma-hungry occasionally over the last few months, and I get random cravings for salt, along with suddenly retaining pounds of water with no change in diet. I'm starting to think I'm near my personal body fat limit. What's the realistic expectations?

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I had a bad day today, but meal prepping is saving me

I’ve had a really bad food day today, ate around 2k calories more than I should. I had great fun though, it has been a great day with friends and DnD and, admittedly, great food.

But I don’t feel bad about it because I know tomorrow will be a good day.

I started meal prepping three weeks ago, and I know exactly what I’m eating for lunch at work tomorrow. And I know what I’ll eat for breakfast. And when I get home tomorrow afternoon, my fiancée is keeping me accountable for dinner. Meal prepping really changed the way I plan my food for the entire day, and I can tell that it’s helping me realise that bad days are manageable and are just a part of the weight loss journey.

Anyways, I just wanted to write it out. Maybe for my own sake, so I can keep myself accountable tomorrow.

Do you guys have similar tricks to overcome the bad days?

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Helpless.

I have social anxiety. I can’t even walk the street on my own to do my shopping, let alone going for walks or going to the gym. I always feel like other people are looking at me or judging me.

I had gastric sleeve surgery and lost 45kgs but gained 30kgs back over 5 years. My stomach is still relatively small so the only way I can notice weight loss is when I reduce my meals to 1-meal-a-day which means I should starve myself to lose weight again.

Please give me some advice, I feel helpless.

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Is there a point to lifting weights when I'm obese?

M27, 6'4"

I've been through weight loss before, went from 380lbs to 195lbs. I gained some of it back because I was depressed and in several very difficult situations at once over 2020-21.

I'm starting again at 260lbs, I am eating at a deficit and running on the treadmill 60-90mins per night. I'm consistently losing weight.

I didn't know this last time, but I've learned that to get the body I want, I need to build muscle to get some shape. However, I also know that losing weight aggressively is not the best time to try and build muscle.

Approaching my 28th birthday, I feel a new stress and pressure to get the body I want as my younger years begin coming to an end - I really want to enjoy being young while I still am. (ie. I'd like to experience being comfortable with my body enough to be able to have sex before I turn 30).

My plan is pretty much to lose weight to my goal of 175lbs, which I'm hoping to hit by the Fall of 2022. Then, I'll transition to lifting weights consistently while eating at a slight surplus to start getting some shape to my body.

Is there any real point to lifting weights now? It makes me so hungry, and I feel it would make keeping my deficit even more difficult.

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How often should I weigh myself?

So, at the moment I weigh 213 pounds and my target weight is 168 pounds. I weigh myself once a week but I've seen some people online say that you should weigh yourself every day and I've seen others say don't worry about the scales and measuring yourself once a week is the best way to track everything. I'm afraid that if I weigh myself every day I'll become fixated with the number on the scales but if I keep weighing weekly then how do I stop myself from feeling like crap if I've weighed myself on a week I've been bloated from PMS or whatever els

What should I be doing? What is the best way to track my weight loss? I forgot to include that I'm 5' 8', female and 39 years old.

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Difficult to energize a calorie program, other options?

Emotionally, I'm spent. I feel like the responsibilities of life (work, relationships, kids, house upkeep, covid) strains me every day.

When I envision incorporating a weight loss regiment, my brain and heart starts to sputter with all the reasons why it won't work. Primarily: where will the bandwidth come from? Having to manufacture space (time/emotions) while creating habit and educating myself how and when to eat...it all seems destined to fail.

Trying to establish a pattern of tracking food in, are there ways around doing the most granular of tracking? Can a wholesale or less frequent means be as effective?

Thank you for reading.

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Body fat % affects calorie deficit?

I’m trawling google and cannot find an answer to my question!

Basically found out my TDEE, and then found out my body fat % and added it to the TDEE calculator and the TDEE calories dropped by 600?!

Why would this be? Didn’t change anything else on the calculator simply added the body fat % to see how it affected the results. Seems a very drastic drop and could be a huge difference in weight loss!

Any ideas would be great, thanks!

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