Not losing body fat

(F 5’7 125 lbs) I started my fitness journey quite a while back. I’ve lost over 30 pounds. I’ve been trying to maintain my weight loss & gain more muscle. But I haven’t noticed results in a while. I am currently eating 2,100 calories a day and over 100 grams of protein. I do weigh out my food, so I know I’m eating enough. I don’t really have cheat days/meals. I still have a lot of body fat, as well as some visible muscle. For exercise, I am walking a good portion of the day. I also lift light dumbbells (5-10lbs) and use resistance bands. I would like to get more toned. What am I doing wrong?

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I lost 140 pounds in 16 months, here’s how I did it (brutally honest)

1) First and foremost, whatever excuse you have, get it out of your mind and reframe it. The world does not care about your excuses, and all it is going to do is hinder your progression

ex; i began my weight loss transformation in 2020 right after my little sister passed away and I was just released from the hospital after having a neurological attack that caused double vision for 3 months, a cranial nerve palsy that gave me partial face paralysis, tinnitus, migraines, and a few other symptoms. I could not do strenuous exercise, I wanted to eat like shit every day, but instead of using it as an excuse, I used this as motivation and a reality check of how quickly one’s health can plummet.

I understand depression, stress, PCOS, and other autoimmune issues may make it more difficult to lose weight, but it isn’t as hard as people make it seem. It takes discipline, and eating less.

2) I figured out my BMR and decided to go on a hefty calorie deficit. I decided to eat 1600-1800 calories a day consisting of lean meat, citrus fruits, berries, a lot of greens, chia/flax seeds, oats, non fat yogurt, fat free dairy sources, and below 100g of carbs a day (whole grains). Essentially my diet was high protein, low carb, with added fruits for fiber. Also, absolutely no added sugar in anything. The only sugar I consumed was natural and in minuscule amounts.

GET A FOOD SCALE, A TRACKING APP FOR CALORIE COUNTING, AND ACCOUNT FOR EVERYTHING! that little scoop of peanut butter… calories your coffee creamer and caramel drizzle…. calories the oil you use to cook your food…. calories

TIP: search up low calorie high volume foods. for those that binge eat, this is a cheat code.

Tik Tok was my best friend, I found plenty of low calorie, tasty options that can be made in as little as 10 minutes. just search low calorie meals or something related and there will be thousands of videos.

3.) As I previously mentioned, I just got out of the hospital for neurological issues and I was grieving so I didn’t have the energy to do strenuous exercise (plus Covid made me scared to go the gym) so I walked every day after I ate dinner for 45 minutes (about 3 miles).

4.) I allowed myself one day a week to eat what I wanted within reason. If I wanted pizza on Friday, I would have 2 or 3 slices instead of a whole pizza. This teaches you discipline and also creates a better relationship with food allowing you to succeed in losing weight.

5.) I weighed myself every 2 days in the morning before I ate. This let me keep track of my progress.

6.) most importantly, I didn’t let setbacks turn into failures. If I messed up one day, I would make it up the next. I didn’t set out to lose weight for vanity reasons, I did it to improve my quality of life and to prove myself wrong. From a child I had depression, OCD, and ADHD. I would often binge eat and it would physically pain me to see food left on the plate. Even if I was full and food was still in my vicinity, it would be eaten.

At my biggest I was nearing 360 pounds. As of today I weigh 197 pounds and have a much better relationship with food. I don’t follow strict rules anymore, I just eat intuitively because I know the calories and macros in most foods I eat. There are healthier low calorie options for just about every food in the world, it’s just a Google search away.

As you’re reading this, let me be your sign to finally take weight loss serious and your future self will thank you

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[NSV] finally fit into my ‘goal’ pair of jeans!

I have a pair of jeans that I bought online ages ago, but had bought them way too small accidentally. Due to being a foggy brained person I forgot to return them in time, and so I decided they would become my pair of goal weight jeans. When I bought them, I struggled to get them over my hips and I was so far off zipping them up.

Yesterday, after noticing I had lost 3.5kg/7.7lb I decided to give them a go. To my surprise, they actually zipped up! They are still way too tight and are designed as a loose baggy style which is looking extremely fitted and still too small on me right now, but just the fact they zipped up has motivated me to keep going :) in another few kg hopefully I’ll actually be able to wear them out.

CICO has been such a godsend for this weight loss and has been the first time I’ve actually been able to lose weight properly and consistently in my whole life. I can’t speak how highly weighing my food and the Lose It app has been for my progress! Have a great week ahead and hoping you all get a NSV this week too :)

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what are some foods/meals that helped you lose weight?

f19 here, i’m trying to lose about ten pounds rn. i know that the key to weight loss is a calorie deficit, but due to a history of disordered eating and restricting really heavily, i know it’s not healthy for me mentally and would be detrimental to my relationship with food to be counting.

my question is, what are some low-cal foods/recipes that helped you all lose weight? i know i could always look some up, but i’d like the opinion of people that are on a weight loss journey and not just someone looking up calories and making a list. thank you :-)

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Feeling scared to start again?

I have been on/off dieting for nearly a decade since I was 14 years old and have hit my highest weight ever again. I know the rules- CICO, moderation, yo-yo dieting is not sustainable, high protein intake, sleep, 80/20 rule, weight lifting importance, etc. I have researched weight loss and health relentlessly but continue to have terrible emotional eating habits and a gluttonous relationship with food. I have all of the answers seemingly but can’t lock down the habits. I now am facing entering back into implementing healthy eating and eating exercise into my life but feel really scared to face this new, bigger body, and try once again to lose weight. Just posting this for words of encouragement needed and a voice of relatability in case others feel this way. Any helpful encouragement would be appreciated 💛

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Weak knees

Hello everyone, this is my first post here and i know its not inherently a weight loss post but its still related. I didn’t know where to post but i really need help, since the beginning of august i have been very motivated to better myself by going to the gym, I’ve never felt stronger and i feel like i am making real progress. The problem is i have really weak knees, I’m 21 (F) and have had surgery on both, its a weird condition i have where “good type” tumours grow in them and it can get painful. It always stopped me in sports and i could never do things others could do. I was a overweight child and this did not help, i have been a healthy weight the last few years but never focused on getting in shape like i do now. When i started taking gym seriously I noticed that my knees were really good, i was doing lunges, squats and running 4km (something past me dreamed of) and i thought i was really making my knees stronger. But now the last few days i have been in really much pain, i feel the pain when sleeping in bed and had to give up running which i love to do:( I’ve been putting voltaren on them today but i dont really feel it working. Please if you guys have any tips or advice for me so they can get better again it would be much appreciated. I really want to be able to run and do leg/glute workouts without worrying about my knees, how can i make them stronger? Thank u for reading 🙏🏼

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Down 105lbs

https://imgur.com/a/2KCIB5S

105lbs lost. So much happiness gained. Looking back on my weight loss thus far, I have completely changed as a person. I love and trust myself more. Through setbacks, injuries, stagnation, loss of motivation, through it all I had discipline. I love myself for sticking through it all. I love the guy on the right for deciding to make a change. I’ve done a lot of work regarding my relationship with food vs. my relationship with my body. It changed everything for me. For anyone hoping to make a change in any aspect of your life, my advice is do the psychological work as early and as often as possible. To me a person’s value isn’t based on what kind of shape they’re in, but I will tell you, moving your body and eating healthy does a lot of good for your brain chemistry. If happiness is the goal, I believe treating your body with love and respect is half the battle.

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