Weight loss after 2 days of tons of junk food ?

Hi all! I wanted to share something that doesent make any sense to me. For the last few weeks I've been strugling to drop under 80kg , I was constantly fluctuating between 80,2 and 80,6 even on a strict deficit (1500-1600kcal (maint. is 2100)) and hitting the gym every other day. So last friday I was mad about it and said "fuck it" ,went out to a burger king, ate a huge cheezburger,fries,coca cola, skipped gym that day, bought myself some cakes (840g of it) ,a litre of energy drink and just ate that junk food like a pig for the whole friday and saturday.. Yesterday (sunday) I ate normal meals but I went some 200-300 kcals over my deficit. . And today I woke up and weight myself and I dont know how but my weight has droped.. Im at 79,80 (Note- I allways weight myself at the same time under the same circumstances).. How could this be ? The only thing I can think of is metabolism.. Maybe it slowed down after all that time in deficit and now it fired up again when encountered these double (even more) daily calories ?

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Assistance with losing chest fat.

From April 2021 to Decembet 2022, I've lost over 30 pounds. I am 6'3" and in April 2021, I was 208lbs. Through calorie deficit, intermittent fasting, one to two 24 hour fasts a month, and working out, by the time December 2022 came I was down to 174. I know I could have lost more with better performance in all areas but I still was proud.

For the record, The exercises I did was mostly calisthenics, resistance training, and DDPYoga.

However, even with the weight loss, my "man boobs" are being extremely clingy lol. I'm having such a hard time getting rid of the fat on my chest..

Now I know I can't "Spot" exercise to lose that weight.. However I have been going to the gym so I am able to start using weights to do weight training. My question is with the goal I have of losing that weight on my best, do I lift heavy with lower reps or I use low weight with high reps? I know weight/strength training in general helps burn fat in general, however the last thing I wanna do is get a bulky chest on top of the fat on my chest if doing heavy weights lol.. However, even though ive been told with low weight high reps you get muscle tone, I still don't wanna do an exercise that is merely just burning fat and not seeing results to the eye.

Thanks in advance for those giving me some advice!

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I always want to quit during my time of the month!!

The week before I get my period things become so hard for me, I don’t know I get all these negative thoughts, even after my period ends I have all these negative thoughts and see my body in such a negative light and feel like I’m always going to be this way. I hate this feeling but it always comes around my cycle does anyone have tips for this? I get cravings but for the most part I can handle that but it’s more so my mindset. I feel like I am right at the beginning of my weight loss (starting weight: 184 lbscurrent weight: 164 lbs) I still see the same person in the mirror from when I first started and it makes me think I will never get to the goals I have set and I just have horrible body image and I feel consumed by it and it’s been taking over my thoughts the past week and a half

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Needing advice on weight/fat loss/ macros

Hi all, I’m looking for some advice. I’ve been trying really hard this year, harder than I have in years. I’m not sure if I’m being impatient, if it’s not working or if my age is a factor (43F).

I’m working out minimum 5 days per week. I started off just walking or using the rowing machine, I started adding in strength/resistance training about 3 weeks ago and today was the first HIIT workout I’ve done in years, it was a killer.

I’m eating really well. Most days look similar to this - breakfast is based around eggs. Twice a week I start work at 6am so on those days I eat a really healthy muesli with some berries and Greek yoghurt as I can transport it to work easily. Lunch is some form of protein with salad/veg. Dinner is the same mostly.

Im using the Lose It app and I’ve gone back over the last few weeks. Some days my fats are at 50%, is this too high? Over the last week I’ve been trying to up my protein. I think the days are probably high bc I eat a fair amount of avocado.

My aim is for weight loss and to build some muscle also. I started these changes just before Christmas and I feel that I can see small changes physically, but I also feel as though I should be seeing more at this point also. I don’t own scales and I didn’t take measurements at the start. I didn’t intend to start this as a whole project, I bought the rowing machine and just intended to exercise more but it turned into something else altogether.

I’m also aware that people say it gets harder for women to lose weight at a certain age so I don’t know if that is also having a hand in this.

Any advice would be much appreciated, thank you kind people

Edited for spelling error

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The Surprising Connection Between Sleep and Weight Loss

A good night's sleep is essential for overall health and well-being, but did you know that it also plays a vital role in weight management? Recent studies suggest that sleep deprivation can lead to weight gain by increasing hunger hormones, reducing the hormones that make you feel full, and lowering your metabolic rate. To improve your sleep quality and support weight loss:

Maintain a consistent sleep schedule: Going to bed and waking up at the same time each day helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling refreshed.

Create a relaxing bedtime routine: Establish a calming pre-sleep routine to signal your body that it's time to wind down. This might include activities like reading, meditating, or taking a warm bath.

Limit exposure to screens before bedtime: The blue light emitted by screens can disrupt your circadian rhythm and make it harder to fall asleep. Try to avoid screens for at least an hour before bedtime. Ensure your sleep environment is dark, quiet, and comfortable: A peaceful sleep environment is essential for a good night's rest. Use blackout curtains, earplugs, or white noise machines to block out disturbances

Manage stress through meditation, exercise, or other relaxation techniques: High stress levels can interfere with sleep. Engaging in stress-reducing activities can help promote relaxation and improve sleep quality. Be mindful of your diet: Eating a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains
Be mindful of your diet: Eating a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains can help regulate your energy levels and support restful sleep. Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep.

Exercise regularly: Regular physical activity can improve sleep quality and help regulate your body's natural sleep-wake cycle. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training activities on two or more days per week.

Consult a healthcare professional if needed: If you continue to struggle with sleep despite making lifestyle changes, it's important to consult a healthcare professional to rule out any underlying health issues or sleep disorders.

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Men, how much did your groin/genital region change after weight loss?

I’m 5’7”, 210 pounds. I’ve lost 95 so far. A good amount of fat in my thighs and stomach has gone, but I have a long ways to go before I’m at healthy weight. I’m willing to admin my penis is small. About 4.25 inches erect. But my fat groin makes it look microscopic and even when hard, it’s still halfway covered. I want to at least be able to present the full thing, lol. How much did your area change after full weight loss and what tips do you have?

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Curbing midnight snacking

Snacking at night

Hello everyone. I am having a terrible time combating those late night snacking ( it’s basically a second meal) any tips to help this. I find that I just eat so much and I believe this could be something that absolutely makes it harder to loose weight. I don’t fully understand why eating at particular times of the day have different effects on weight loss and weight gain.

For people who crave that midnight snack. What do you do to curb or stop from eating a snack or in my case a second dinner ?

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