Building muscle, burning fat?

I’ve realized if I want to lose weight (or more so be smaller), eating less isn’t necessarily the goal as I already eat within a calorie deficit and have become stagnant with weight loss (260 to 240, and I want to get down to at least 200). I have some very specific fat areas on my arms and stomach, and I know you can’t target a spot necessarily but I could build muscle I imagine?

Does anyone have any recommendations for at home workouts involving weights that would help with these problem areas in particular? Also I’m relatively active but I don’t want to go to the gym because it would involve taking public transportation and also, I don’t want to be bullied. I just don’t know what else I can do but start really dedicating to exercising. I’m just tired of being the biggest person in the room. Thanks for any help!

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Already struggling with consistency and success, now starting an antidepressant. Advice/support?

I got rx'd Prozac this week but I haven't started it yet. I've struggled with depression since my teens (F30s), but have never been on meds for it. Researching Prozac has informed me that at least some weight gain is common.

I've already been really struggling to make any progress at all, and I know a lot of that has to do with my mental health. But my physical health also impacts my depression and anxiety so I don't want to give up. I'm very close to my heaviest weight so I feel like all the time and money I've spent on workouts, food and clothes meant nothing so far and I'm very prone to discouragement.

One issue that's been holding me back, which I've been discussing with my hcp, is that I've begun using alcohol as a coping mechanism for anxiety and sometimes my depression, which is making weight loss extremely difficult. I honestly haven't felt ready to quit that because I didn't have another way around the panic attacks yet. I'm really hoping being medicated helps, and that I can lower my calorie intake of alcohol.

But I worry that my efforts won't amount to much if my meds cause weight gain, and I feel like that's a combination that's going to make it harder to give up the alcohol, and I'll either stay the same while making efforts in the opposite direction, or gain beyond my heaviest.

I really feel like I could benefit from stories and encouragement from those who have managed to lose weight while on an antidepressant. Thanks a ton!

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Starting to get demotivated… (and an exercise / cal question)

How long after starting a gym routine does ‘water weight’ stay on? How much exercise warrants ‘light’, ‘moderate’, or ‘heavy’ exercise when calculating your TDEE?

I am 5’4.5” and female, weighing in the 180s. I am desperate to break through a plateau/ fix an error in my calorie calculations.

I’ve already lost over 95lbs but I still feel like I have no idea what I’m doing… the first half of my weight loss I was sedentary. I added in walking over the summer but stopped when it got cold.

Since the middle of January, I’ve added in low impact fitness classes (barre, yoga, pilates, reformer) 5-7 days a week, 45-90min per day. I also do about 45-60min of weight training at the gym 2-4x a week (usually 3x, alternating legs, pull, push days). Other than this activity, I am pretty sedentary due to a desk job.

Now, I didn’t lose a single lb in December. I attributed this to vacation and holidays. January I lost 9 lbs! Amazing! So happy! Then Feb… 0 lost. Again. Halfway through March and I’m fluctuating between 182 (lowest low and only .5 lb down from Feb) and 189????????! I am so frustrated and feel myself starting to slip up and be lenient because I am demotivated, and then push myself too hard at the gym without allowing for recovery because of it. Then I’m starving. A bad, horrible cycle.

Is this normal? What can I do to budge into the 170s and lower (and no longer be obese… at BMI 30/31 I am SO freaking close! 🫣🫣🫣)

I know fluctuations happen, I know exercise causes weight due to water retention and inflammation but this seems extreme.

Currently I eat about 1500 cals and 110-160g protein. My trainer at the gym wants me to eat 1650/160g cal but I am too afraid to bump it up. I was eating 1300ish before the exercise was added.

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Am I Eating too Few Calories in a day?

I'm a 29-year-old male who's 6'3" and currently weighs 288 lbs. I decided to start eating cleaner near the end of January to start feeling better. Weight loss and having shirts that fit right were a big factor, but my biggest is just that I wanted to be winded less, sleep better and just feel better all around. Which has happened, and it's only improving.

I hadn't weighed myself since June of last year when I went to a doctor and was 311 lbs. I then proceeded to still eat a bunch of junk food, go to McDonalds for a quick lunch and order 1500 calories worth of cheeseburgers, mcchickens and soda on a regular basis. So at the end of January, I had just signed up for Factor Meal prep delivery and decided to download the MyFitnessPal app and start just logging my food. I put in 300lbs because I had no idea what I weighed and my main focus was feeling better, so I figured that I hadn't done anything that would have made my weight change in a positive light since June, 300lbs is probably a fair estimate. I put in that I'd like to lose 1 lb a week and that I'm fairly sedentary. I go to the gym 3-4 times a week and do 3 weight training days that are full body workouts and one day where I spend some time on the stationary bike. The app spat out a calorie goal of 2,510 a day to lose a pound a week. (I do not account for the "free calories from working out " by the way. That sounds bogus.)

I track what I eat daily, but I'm not being hyper-restrictive or anything. If I feel like going to Panera and getting a warm bowl, I will. If I want to go try the new sauce at McDonalds I will go get a 6 nugget to try with the sauce as a little snack. I eat when hungry and snack on things like cottage cheese or Harvest Snaps instead of door-dashing some Taco Bell. I also don't drink soda anymore. I'll have a little coke zero from time to time if I'm feeling the pull. This usually puts me at 1900-2000 Calories a day, Averaging over a week 2000. Sometimes, I have a 1600-calorie day where I feel full and never really feel the pull of hunger. Sometimes, I eat dinner with my inlaws, and my Grandma-in-law cooks with "a lot of love," and I eat 2400 calories in a day. I typically hit my goal of protein intake at a minimum of 150g , maybe going for a little more on training days. I'm feeling amazing, and I only just recently was given an older scale from my brother-in-law where I weighed myself and was blown away to see I was 288 lbs. Generally, I'm feeling awesome. I'm just curious if I should be forcing myself to eat a little more or if my 1900-2000 calorie diet is totally fine if I'm feeling great and I appear to be losing weight.

​

Thanks in advance for your input!

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What’s your unpopular diet or weight loss opinion?

Mine is that you shouldn’t calorie count non-starchy vegetables. Weight loss shouldn’t come at the cost of fibre and micronutrients 🤷‍♀️

I also think everyone is overly concerned with protein quotas these days and not concerned enough about their fibre intake.

Fat is good for you.

Now tell me yours!

Word count word count word count Word count word count word count Word count word count word count Word count word count word count Word count word count word count Word count word count word count Word count word count word count Word count word count word count

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Is this unhealthy?

I am a 29 year old 5ft 9in male, and my starting weight was 92kg (203lbs). Since Feb 11, I have lost 7kg (15lbs) in a month at a pretty consistent rate. I am limiting myself to 2 meals a day (Intermittent Fasting) and try to limit myself to around 1500 calories a day. I also picked up playing Squash for around 1 hour a day on average most days of the week, and according to my smart watch I am burning 2100 calories to 3800 calories a day depending on how active I may have been.

Does anyone have experience with this rate of weight loss and should I be concerned about anything in particular?

I am probably not getting as much protein as I should be as a vegetarian, but I am trying to take multi-vitamins, Omega 3, vit C/Zinc, and Vit D supplements.

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Looking for a free Meal Plan w/ EASY to Make Recipes

Hi everyone! First post here. Sorry if it's a bit long. So I started my weight loss journey back on 9/1/23 with a goal of 60 lbs lost. I'm halfway there!

But I could also use some help. Sometimes I have setbacks because I just don't feel like going through the effort of making something healthy so I grab something unhealthy.

And hey, know thyself right? Well I'm a lazy f*ck, so anything I can do to get healthy meals easier, I'm all about it!

I've found weekly/monthly meal plans but they are almost always full of recipes with tons of ingredients for each meal. Worse is that most of these recipes don't share ingredients. That's great if you're a food blogger with infinite time to shop and cook, but for the rest of us... not so much.

I don't want to be buying 10 ingredients for 1 recipe that aren't called for in any other of that week's recipes. So I'd love to find a meal plan with a reduced ingredient list and that shares the ingredients among multiple recipes for the week. I don't mind being repetitive as long as I'm getting all the nutrients I need. I also don't mind doing some freezer meals.

I know I'm asking for a lot, but if you don't ask you never know right? Thanks in advance!

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