Activity Level and TDEE - i don't understand!!

Hi all

Long story short i'm a short woman (5'2) with PCOS who's already almost 80% through her weight loss. because of my PCOS, i've found that i need to be in a deficit of 600 calories to lose 1.6kg per month. Because i'm short, i cant cut my calories any lower now without negative consequences (i already tried lol) so i'm trying to lose the last 20% by incorporating exercise and movement into my daily life so i can eat a bit more and still lose weight.

Currently i'm walking 5k steps every day (which takes me an hour), and 5 days a week i'm doing 30minutes of exercise (cardio to sustain heart rate above 150bpm for the full 30mins). I've recalculated my TDEE and put my activity level in as 'moderate: exercise 4-5 days a week' which has allowed me to eat 200 more calories than i was before while remaining in a 500-600 calorie deficit (depending on the calculator used).

i now eat 1300 calories per day instead of 1100. eating this little bit more has greatly improved my mental health and mood, however i now always feel a bit hungry and VERY sleepy, which i NEVER experienced at all in my weight loss so far. i've had bloodwork done (unrelated) and everything was fine there.

Am i meant to be eating back some of the calories burned in exercise too? i thought that the increase in TDEE was meant to account for the increased exercise? am i inputting the wrong exercise level? in my opinion the daily hour spent doing 5k steps doesnt count as exercise because it doesnt elevate my heart rate much (my resting bpm is ~80bpm and when i do my 5k steps it only raises to about ~100bpm). so i've only been counting the 30mins cardio 5 days a week as my activity level.

i've lead a very sedentary life for the past 3 years, so i'm lacking perspective. is it normal to just feel sleepy all the time when you're more active? or am i using the wrong activity level? input is welcome!

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weight loss related to constipation and no period?

i usually just lurk on this reddit, which has helped me over the past few months of weight loss. i started out at 187 pounds (i’m a 5’8” 19f for reference), and i’m now down to 164!

i know reducing calories too much can cause problems, so i haven’t been doing anything crazy like a 1,200 calorie diet. i would say i average somewhere between 1500 and 1700 a day? some days i go on the lower or higher end because life happens (some days i may eat 1400, some days 2000).

to get to the point, i’ve been experiencing constipation issues over the past few months. i was also doing long term travel at the time, so i thought it was that, but i’m still having issues even now that i’m back in the us.

i also skipped my period in may, had it in early june, and haven’t had it since. this is not normal for me—i used to be very regular.

is it possible i’m reducing too low? i would guess i have a decent amount of muscle mass and i work out pretty regularly.

sorry for the long post: any help would be appreciated!

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Obese after pregnancy

I (33F) am currently obese per BMI (31, 5’2, 172 lbs) four months postpartum. Prior to pregnancy, I was around 145 lbs (overweight by BMI standards). Ranged between 120-140 for the past 3 years before that.

My highest weight was 202 while pregnant (probably even higher during delivery due to severe pre-eclampsia), and then came down to 178 after birth.

Breastfeeding has not helped with weight loss, but it’s probably more due to calories in.

Going to make a real try at weight loss tomorrow. Feeling terrible in my body with my appearance and with general aches and pain from weight gain. Looking for support. TIA.

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I’m (22F) receiving male attention for the first time in my life after losing 50lbs and I don’t know how to handle it

Idk if it’s the right sub to post this but I feel like there might be some people who’d relate to my words here and maybe share some advice.

I’ve (22F) always been overweight, shy and insecure. Especially around guys, mainly because boys used to make fun of my weight when I was little so I distanced myself from them to avoid being picked on. I have never had guy friends, not in high school, not at different jobs, not college, not everywhere. Never dated anyone either. Of course it was easy for my girl friends to say that the reason why is because I am insecure and not putting myself out there, which is true, but I always knew it was more than that. The harsh reality is that most guys who don’t find you attractive simply don’t care about getting to know you or even respect you as a person. Now that I am 50lbs lighter, I am constantly getting hit on at work and even have 3 guy friends. I am by no means any more confident because of my weight loss, because I have social anxiety so it’s not like I am acting any different around guys. It’s just that now guys are interested in what I have to say, and I am not complaining, I just literally don’t know how to act around guys. I didn’t even realize I was getting hit on a few times until it kicked in hours later when I recapped the conversations. I am simply not used to it. And now that I feel more confident in my body I do want to start dating, but I just feel so awkward whenever guys talk to me. I even lied a couple of times that I have a boyfriend when guys asked for my number or my Instagram, even though they seemed nice and I wanted to get to know them. Are there any people here who share a similar experience? Any tips?

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It’s my weight loss anniversary, and I can’t get over the mental block of weight loss

Today marks the official one year anniversary of my weight loss journey. I want to go out and go crazy enjoying foods that I haven’t had in pretty much a year (donuts, cake, cookies, etc), but I have this mental block that’s just chaining me. My birthday was one month ago, and I didn’t even cheat that day.

Results: I went from 6’4 325lbs to 205-210lbs (fluctuating). I work out everyday. Usually lifting or body weights with some cardio on and off.

Anyways, how do I get past this mental block. I’m pretty much in my normal weight range. I wanna lose another 10-15 pounds, and keep all the muscle I can in the meantime. I have been so worried about the time, speed and scale for so long, that I set these requirements for myself that I am now realizing I don’t need. I can finish out my goal in 6 months, instead of almost punishing myself to finish it in 1-2 months.

Current progress: https://imgur.com/gallery/5uXvown

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How to get past a plateau

So I was losing weight at a good pace and I’ve recently hit a plateau in my weight loss and not too sure how to go about overcoming it , my maintenance calories right now is 2500 and I’ve been eating in a 500 deficit, i have a pretty physical job, lift 5 days a week and do cardio 2 days a week. I’ve been pretty strict on my diet counting my macros making sure I’m eating the right amount of protein/carbs/ and fats, I’d say my sodium intake is higher than it should be tho. I’m not gaining any weight but I’m just stuck at where I’m at. I’m not sure if I would want to be in a daily deficit more than 500 calories as it already seems like a lot but I’m open to any suggestions

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What are your low / 0 cal tips and tricks

Recently I stumbled upon someone telling about making jell-o here and I made some myself and it seems like a game-changer. I now make 1 litre of jello out of sugar-free juice concentrate changing flavor every day and it feels much more satisfying to "eat" it and use your mouth, rather than drinking it all. I think whole batch is like 50-100cal for me. I end up consuming a lot of additives though, but I won't be doing this for the rest of my life, so hopefully its ok.

Another trick I learned was eating psyllium husk, since it grows in your tummy and can fulfill you, for basically 0 calories. I don't really do this myself, but might incorporate at some point.

Third trick was broth. I like salty stuff, and I like just eating/drinking broth and it fills you up. More satisfying than drinking plain water. Again, low on calories, 50-100/litre. This + sugar free jello makes me go to bathroom often though. Had to wake up 3 times last night for bathroom trip, gotta try to consume those things earlier in the day and leave more solid stuff for later.

And lastly the obvious caffeine drink for appetite suppressing. Keto is another "trick" that works for me for appetite suppressant, but I guess that's not really the point of this post to discuss this.

Do you have some of your own similar tricks that you have learned over time to make weight loss easier?

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