What to do after cutting calories too low

Hello, im going to give a quick summary of my weight loss and hope to get some advice for how to progress after cutting to very low calories for too long.

So im 18yo male and about 6ft1, i go to the gym and have been cutting for about 5 months the results were as following: started at 107kg and through intuitive eating got down to 97kg started tracking calories at 97kg and set my calories to 2000. After 2 months got to 92kg. Now progress has halted and dropped calories to 1800. After few months i dropped to about 87kg. Now i have tried setting my calories to 1600 and i lose weight slower and slower and it gets harder to stay on track.

So my question is, what should i do to keep losing weight but not cut my food intake as much and how come for example my friend who is about same height can get to 70 kilo on 2000 calories and I cant? Is it purely genetic or is there a way to trick/adapt my metabolism?

I know there is cardio but should i maybe raise my calories back up and i will not gain as much weight as previously?

My dream weight would be about 80-75 kilo and how could i achieve that without eating very little and doing excessive amounts of cardio, if that even is possible.

Thank you for reading my post. Any advice is welcome.

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PSA: The importance of diet breaks

Hi all,

Just going to drop this little piece of advice as I believe this may really help some people.

Every 2-3months, it can be incredibly beneficial to take 2-4weeks off for a diet break. I don't mean stop tracking and eat as you used to, but I mean calculate your maintenance calories and eat at that.

This resets a lot of your hunger signaling, is very healthy psychologically, increases your chances of keeping off the weight in the long run, and helps stop you from falling off the wagon. It can also initiate a 'whoosh', where you lose a bit of water weight. For instance last time I did one I kept losing weight the first week as if I were dieting.

When you go back to a deficit, the pounds seem to come off like it did at the start of your diet. It is also great for your relationship with food, and helping you practice eating at maintenance.

If your diet is feeling unsustainable, you're starting to get stupidly hungry every day, you're feeling grumpy and tired, your weight loss is stalling despite you doing everything right - these are all signs it's time for a diet break.

It may not feel productive in the short term, but it really is worth it in the long term. There's plenty of good articles about it if you want to know more.

Another term I'm going to drop here, especially applicable to gym goers, is having 'refeed days' every 1-2 weeks. This is like a controlled cheat day, where you eat about 300 calories over maintenance. Some people like to focus on carbs for glycogen replenishment. It can really help with performance, and likewise has a lot of benefits similar to the diet break.

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I’m in the 100s for the first time in a year and I’m laying on the couch crying

I haven’t been actually counting calories, just focused on not overeating and making better overall choices along with strength training 3-4 times a week. I weighed myself this morning and was really confused to see a 1 instead of a 2, so much so that I moved the scale around like 5 times to see if there was a problem with it.

I made a halfhearted Tumblr post about it (yes, I’m still there, I’ve been there since 2012 and at this point it’s like my public diary), and intentionally chose the vague “weight goal” phrase instead of “weight loss goal” since I have several mutuals who are in the feeder community (don’t ask, it’s a long story, I’m not into it and just ignore their posts related to it) and I know that weight loss is a sensitive subject for a lot of people. I’ve been posting my strength training progress there for the past several months, and several of my followers and mutuals have been really encouraging there!

Until today. I got an anonymous message saying that my post was extremely triggering despite me keeping it vague on purpose, and several people have unfollowed me since just this morning. I know a huge reason why a lot of this feels horrible is because I have an unhealthy need for validation from others, but still, it hurts.

I don’t know why I posted this, but for now, I think I’ll keep my goal posts to this sub and similar subs, and just not say anything anywhere else.

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Face weight loss & aging

Hi all, wondering if anyone has been through the same and can help me with how to cope with this. I 28(F) recently lost 6kg within a couple of months and this has mostly shown in my face.

I feel like my face has aged 3-5 years in the last 2 months, and I'm starting to feel anxiety, dysmorphia and identity issues as a result. Some days I barely recognise my own face.

Has anyone else dealt with this, and how did you get over it?

I'm not sure how many words I need to meet the minimum so just know that I'm proud of you all making progress on your own journeys to improved health! Keep striving for greatness.

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Phentermine advice

Starting phentermine for weight loss. I have a BMI of 35 and my goal is to lose 60 lbs (yes diet and exercise, just using this as a helpful aid) Anyone who has tried this med what was your experience? Especially when starting. I’ve read that it will cause jitters, I work as a cake decorator and need steady hands- should I hold off on starting til a weekend? How quickly and how much weight did you lose? Did it cause bowel problems? Did it decrease or increase heartburn? Did you have to drink excessive water? Thanks in advance!

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How do I tell my wife I want to start losing weight when I don't think she'll be supportive?

I'm going to try to keep this brief. My wife has some odd beliefs about weight, including that it's not possible to lose weight and keep it off and that being obese is not bad for your health. It's something we've agreed to disagree on. Weight in general is a sensitive topic for her as she is in long term recovery from an eating disorder, so we don't talk about it. I have tried to mention wanting to make some lifestyle changes for myself at different times and she has told me she doesn't think I need to lose weight. She doesn't even believe I've gained weight, even though I'm about 50 pounds heavier than when we met 10 years ago. (I was already about 20 pounds overweight back then, so I have about 70 pounds I'd ideally like to lose).

But regardless of what my wife thinks, I want to start making some changes to improve my health and I've set up a doctor's appointment to get started. What I don't know how to do is tell my wife about it. I honestly don't need her to be supportive. I feel confident doing it independently from her, but I can't secretly make a bunch of lifestyle changes. Even if I could, I wouldn't feel right keeping a secret from her. She's my wife and my best friend, so I do feel the need to at least make her aware, if not have a long conversation about it. Has anyone been in a similar situation? How can I bring this up while being sensitive to her feelings on weight loss?

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I plan to meet a friend in about a week or so, and she wants to get dessert and a meal… Should I be worried this will cause weight gain?

I’ve been at a pretty low calorie deficit for almost two months now (eating 1,100 - 1,300 kcal/day) and I’ve been very strict about eating only healthy foods.

In the past I’ve always avoided people when I’m trying to loose weight but I didn’t want to fall into that habit again this time around. When my friend messaged me about wanting to go to a cute dessert cafe and restaurant, I agreed even though the thought of eating out (and dessert on top of that) really freaked me out.

To make matters a little more worrisome, It’s my Sister’s birthday not even two days after I see my friend and I promised to treat her to dinner outside.

I’m really worried that two days of eating out will interrupt my weight loss… or even cause me to gain weight. I realize that my fear might be slightly irrational but I can’t help but dread these days that are supposed to be fun because of it.

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