Very high deficit and still no weight loss

I’ve been on a diet for over two months now and I just lost 1kg. My measurements (arms, bust, waist, hips, thighs and calves) haven‘t changed and I also see no difference in my before and after.

I‘m not expecting a huge change in this short amount of time, but 1kg is just nothing compared to all the effort. People say: if you‘re not losing any weight, your deficit is too low. Well what can I say, I adjusted my deficit and at this point I could say that, if I go any lower I would starve myself.

I’m f27, 5‘8, 64kg. I don’t want to lose weight, I‘m just trying to cut and lose excess fat to tone my body (even though my BMI is healthy, my body fat percentage is around 23-24). I started with 1.400 calories a day. I run 3 times a week for 30min and hit the gym 2 times a week. After 3 weeks I adjusted my deficit, because I did not lose any weight. I‘m now at 1.300 and track every food I eat. I only eat at home, which makes tracking easier. I don’t eat the calories I burned while exercising, since fitness trackers often overestimate the amount of burned calories. So my caloric deficit is higher on days I workout. My basal metabolism is lower, because I sit the whole day due to home office, but I‘m still trying to get at least 7k steps every day.

What am I doing wrong? It was always very difficult for me to lose weight and the only time in life I really lost that excess fat, was when I only ate a salad a day during summer holidays, because it was too humid and hot outside.

I tried different diets throughout the years: keto, high protein, low carb. Is my metabolism that destroyed, that I can only allow myself that less to eat to get rid of the lovehandles?

Is it more difficult to lose weight, because my starting weight is already low? It’s really frustrating to see my friends being in a good shape, who aren’t active at all, have full meals and drink alcohol, while I have to restrict myself, even though I‘ve been active for all my life and counting calories.

Edit: 1. I use a scale for tracking.

1. I don’t have any thyroid issues, blood count is fine.

2. No one in my family has these issues. Actually everyone is super slender and skinny,

3. I sleep for 8h and drink 2-3L of water a day (depends if I was working out or not).

I usually eat: morning: hard boiled egg, crispbread, cottage cheese (247 kcal)

lunch: green salad (no dressing; contains vegetables like cucumber and bell pepper), Tofu, cottage cheese (500-600kcal)

dinner: crispbread, smoked salmon, apple (293 kcal)

snack: protein bar (~180 kcal)

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Best snack for weight loss

So, here arey favourite snacks that are pretty low calorie

1) Skimmed Greek Yogurt + berries/fruits

cut your fruits into small pieces and add to 100-150gr of begurt. Best combinations of fruits: plum + peach; peach + blackcurrant; I also recommend

2) crispbread+ melted cheese (I use "Lactose free cheese arla") + fresh cucumbers

crispbread - 20 kcal per 1 piece cheese (it depends on which you use) +- 25 kcal (10 gr) cucumbers - don't even count

3) Boiled cauliflower + melted mozzarella cheese that's really delicious. Cauliflower is really low calorie and mozzarella cheese is about 210 kcal per 100 gr but compared to ordinary cheese it's low calorie

4) Cheese + cucumbers Really great combination, BUT! Cheese is about 300 kcal per 100 gr, so don't eat a lot.

5) Crumpet (or how British call it) + butter + strawberry Crumpet is about 70 kcal (maybe), but butter is hight calorie so be careful with it. It tastes really cool if your butter is a bit salty.

6) 0% Cottage cheese + greek yogurt + nuts (6-8 gr) Nuts are REALLY HIGH CALORIE, BUT! 6-8 gramms of Pine nuts is good!

Hope it helps, enjoy your meal

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NSV Shirtless at the beach!

Since last fall I’ve (30M) lost a little over 50 lbs. My highest weight was 302lb and now I’m right under 250. Well this week I’m at the beach, which is normally not a place where I feel very confident. I decided it would be a better time to be comfortable rather than confident so I nutted up, took my shirt off, and went swimming in the ocean! This is the first time in about 18 years I’ve had my shirt off in public.

Was it scary? Absolutely. Was it worth it? Absolutely. It felt like a reward for making some weight loss progress. I guess the takeaway here is not to forget to reward yourself even when you haven’t reached the finish line. Make yourself a little uncomfortable and it might pay off. Good luck everyone!

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starting today!

as the title suggests, i'm starting my journey towards a healthier body and reaching towards my goal weight today.

i’ve been overweight for a few years now, and being surrounded by mostly thin people my entire life has put me in a really bad position mentally. it has affected me in every aspect of my life.

i’ve tried a lot of weight loss methods before, but what i found suited me the most was simply calorie deficit diet paired with walking/running, so i’m going with this approach.

hoping to update y’all with positive results very soon. let’s do this!

21M, 5’9”, SW185, GW150

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[rant] Wife's doctor pushing moronic advice

My wife has had some positive progress this year. She's lost 10lbs over the last 6mo. This is obviously slow progress, but it is so good to see her moving in the right direction and I am so proud of her. She talked to her doctor about possibly getting ozempic to try to pick up some momentum. The doc said she fits the criteria but needs to contact their weightloss dept. She sets up a consult with the weightloss dept at KP. This is where my outrage is sparked.

The doc said first that Ozempic is dangerous, not well understood, and has only been on the market less than a year (all completely untrue). Then he recommends that she join their program which is 16 weeks. The first 8 weeks is a liquid 800cal/day diet. The second 8 weeks is follow up to make sure that she doesn't gain the weight back. Oh yea and you have to buy the liquid shakes that is the entirety of your diet, insurance doesn't cover that. Is this a medical system or an MLM?!?! That is so far from any evidence based advice, it pisses me off. That is the definition of a crash diet! Which is such a bad idea. Not only is that ineffective, it also sounds like the origin story for an eating disorder. How does this person have a medical degree and recommend this. Further how is this KP's (a large health care system) standard program for people struggling with weight loss. Ughh! This just disheartened my wife so much who has made some really positive changes this year.

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Cheat Day Reflections

I had a cheat day today, as I do once a month since I started my weight loss journey six months ago (on 12/29, so it was NOT a new year resolution, for the record).

Six months in, all I can say is dear god I can't believe I used to eat like this 2-3 times daily every day. The portions are insane and restaurant food feels so heavy. And after eating, my stomach hurts from being over-stuffed, and I have no energy.

Another thing that hit hard today is how much freaking salt is in restaurant food compared to what I make at home. I don't monitor my salt intake, and I salt my food to taste when I cook at home, but the restaurant foods are on another level. I've been thirsty af and chugging water all day. I'm on my 5th water bottle today and still thirsty.

If anything, the monthly cheat day is a good reminder that I do not want to live/feel like this. I can't believe I DID used to live like this. It shows me that I don't really miss my old habits. The fact that I've all but lost the taste for the foods I used to eat all the time is a good feeling of progress. And it reinforces the fact that I want to lose this excess weight and have a healthy body more than I want anything else, even the foods I used to be addicted to.

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50lbs down - before and after pics!

Seven months and 50lbs down: before and after images here. (SFW)

I've taken progress pics periodically, but this is the first one where I've really noticed a difference - I'm so proud! This community has played such a big role in my weight loss, from advice to support and everything in between. Weight loss is from a combination of CICO and regular exercise (typically walking at least one mile per day.) I track my food with Fitbit's food logger.

Thanks to y'all for all the support. Lose It is such a great resource. I still have a long way to go, but dang, am I feeling good.

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