how to not overdo a calorie deficit?

i had an eating disorder in high school and then recovered and gained a lot of weight slowly, over the last ten years or so. i am in a great place mentally and i am wanting to start trying to lose weight slowly so i can feel healthier. i sort of over-corrected after recovering.

the problem i am facing is that i am tracking calories, which i think is necessary otherwise i really don't know what i'm eating, but i can't stop feeling guilty about having something "unnecessary" because if i didn't eat it, my calorie deficit would be bigger. but the problem with this is that i know logically that if the calorie deficit is too big, the weight loss is not as sustainable and your metabolism and your body don't work properly (as i have experienced first hand).

but i can't stop feeling guilty and motivated by the thought of a bigger calorie deficit and i feel like it's making this whole process a lot harder for me. like everything i eat is a step in the wrong direction.

how do i stop thinking like this? maybe this is not an answerable question but i am wondering if anyone has dealt with a similar issue and how you managed to shift your mindset?

submitted by /u/Ok_Ordinary6385
[link] [comments]

from loseit - Lose the Fat https://ift.tt/wkCtO1e

Staying fit in college

About 2 years ago is when I first started taking my weight loss seriously. I started at around 290lbs and today I am weighing in at around 190-195lbs at 6ft. The problem is, I’ve been stuck at my current weight for about a year now. I still have love handles and a bit of body fat that is noticeable that I just can’t seem to get rid of. I know that dieting is very important especially when getting down to a lower weight but I am currently a student in college and the only food I can eat is the dining hall food (not healthy) and I’m pretty much broke so buying my own food isn’t really an option. I was wondering if anybody else has faced a similar problem and if so, how did you overcome it?

submitted by /u/schaefdog2
[link] [comments]

from loseit - Lose the Fat https://ift.tt/0V8gcsF

How should I factor in 10k steps? Am I eating enough?

I am 5' 4" and currently 163 lbs. I want to lose 43 lbs. I've already lost about 30lbs through dieting and breastfeeding and light exercise.

I eat about 1700 calories a day. I saw a lot of weight loss at 1800 when I was breastfeeding more. Now I'm at the tail end of that as baby is mostly on solids.

I was plateauing for 3-4 months, so I introduced 10k steps a day into my routine, which burns roughly 400 calories. I also do strength training (but not hardcore about it) 3x a week.

Since starting new routine this month, I've lost roughly 2lbs. I'm happy about that but I just want to check — what should by TDEE be for this increased activity? Am I eating enough at 1700 cals?

Thanks so much. I'm new here so still learning!

submitted by /u/heartdesk
[link] [comments]

from loseit - Lose the Fat https://ift.tt/qwymRFI

Need some weight loss advice

Hi everyone I am 25(f) and am struggling to lose weight. To preface my bloodwork is good, everything in normal ranges. I do have a lot of stress but that is the only thing that is out of whack. My “normal” weight is 125-130 - this is where I feel healthy and comfortable in my skin I am sitting at 160. I was 140 after having a child (child is over 2 now so I have given it time) when randomly I gained 20 lbs in less than 2 months which has me sitting at 160. This is WITHOUT changing my eating habits. I am moderately active, I don’t work out daily but I am up and about all day. I do not eat bad, only at birthdays or things like that, I do not smoke, I rarely drink. I just am unsure of what to do. I’m very defeated because the scale will not move and I just feel like a ton of bricks. FOR REFERENCE I am 5’1 so I am on the shorter side ! (I know 160 for many is an ideal weight for someone my height is is definitely not)

Thank you! Sorry for the long post !

submitted by /u/HopefulAverage9771
[link] [comments]

from loseit - Lose the Fat https://ift.tt/0nM7vzu

Abs and losing stubborn fat. Any advice?

F - 36- H: 5’3 SW: 244lbs CW: 171 lbs GW: 124lbs

Hi all! I started my weight loss journey over a year ago and one of the areas that I’ve been really struggling with making much progress is the fat around my belly area. I still have about 50 pounds before I reach my goal weight but I’m wondering if this is a matter of just keep losing weight and push through or is there anything else in particular I could be doing to improve body recomp?

I do strength training 4 times a week and about 30 - 50 mins of walking or bike riding during my off days. I track my macros and stay in a calorie deficit.

I’m not looking for a magic solution to getting abs or even looking to get visible abs, I’m just looking for suggestions that have actually helped some of you folks with getting a bit more tonned or general improvements on abs appearance (eg. Supplements, hitt, specific workout routine).

Thanks for your help!

submitted by /u/poodleTO
[link] [comments]

from loseit - Lose the Fat https://ift.tt/MOENWaA

How do I get started and stay consistent to lose 100lbs?

Looking to vent and also for advice, solidarity, or anything you have to offer really.

I’m really struggling. I have gained 100 lbs over the last two years. (Went from 140-240 at 5’6”). Here’s what has happened: got pregnant, stopped taking ADHD stimulant meds, stopped smoking, had a baby, have a diagnosis of depression, am breastfeeding, started and stopped birth control (Mirena), started and stopped antidepressants (Zoloft), had a major breakup with child’s father, joint custody, now living in a new area. And lately I’ve been struggling financially. I’m also a Ph.D. Candidate. I’m just listing these things to show some of the things I have done that may have contributed to my stress.

I have never struggled with my weight until now. I think I eat too much and sometimes I binge but I also walk and try to be active. My job is mostly sedentary though (work from home desk job) but I do try and make a point to be active. I have started therapy and talked with a few doctors. The doctors have simply told me to “eat less” and the therapist is great but I’m so ready to lose the weight. I’m so unhappy. And it’s very difficult to look at myself and get this journey started. I feel so defeated bc I keep gaining and I’m having to always size up.

But the issue is that I never struggled with this before the pregnancy. I would eat what I wanted and the most I would fluctuate would be 5-10lbs.

Anyone have a similar experience? I feel so ashamed and alone in this. No one I know has been through this or looks like me. This is only making my depression/binge eating/ unhealthy habits so much worse. I know diet and exercise is the way to go but I really am struggling to do this. Maybe it’s the depression?

Also, I’m 16 months postpartum and 30 yo.

I want to take meds to help with weight loss/binge eating but haven’t bc 1) I’m still breastfeeding and 2) I’ve heard bad things about long term side effects.

If you’ve read all of this, thank you so much for listening and giving me the space to talk to you. 🩷

submitted by /u/Chemical-Jump-4271
[link] [comments]

from loseit - Lose the Fat https://ift.tt/4VfvuJH

Water weight

👋Hi... everyone,

I have been dieting for 3 weeks and lost around 10kg with around 800- 1000 calorie deficit. I went from 94 to 84kg.

My diet consist low carbs and mostly protein! Like beef and turkey jerkies.

Is this mostly water weight?, if yes when can I expect to see loss mostly from fats. If no, am I going in a good rate.

I realize that my loss is slowly getting slower and slower. It’s sometimes get discouraging cause there are days where I don’t lose weight or barely any at all.

Honestly I am new to this weight loss thing! The human body truly works in mysterious ways!

Thank you for taking your time to read my post! Have a wonderful day.

submitted by /u/MichaleShiva
[link] [comments]

from loseit - Lose the Fat https://ift.tt/m0zGZWg