Struggling with Weight Loss Despite Calorie Deficit

Hello there. I just wanted to share a bit about myself—I’m a 22-year-old male, standing at 6 feet 3 inches tall and weighing around 245 pounds. Lately, I’ve been diligently adhering to a calorie deficit diet plan while also faithfully following a PPL Split workout routine for approximately a month now. It’s worth noting that I’ve been consuming roughly 500 to 1000 calories less than what my trusty fitness pal app recommends. Interestingly, I’ve started to notice some visible muscle gains across my body, which is definitely encouraging. However, despite these positive changes, I’ve yet to see any significant weight loss on the scale. I’m wondering if this is a normal occurrence or if I should consider tweaking my approach. Should I continue with my current routine, or do you have any suggestions or advice to share? Your insights would be greatly appreciated. Thank you in advance for your time and assistance!

Sorry for the obvious ai writing, but I had to inflate my post with chatcpt because I didn’t meet some minimum word requirement.

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I'm finally ready to do it

All my life I've had a sweet tooth. I've always loved sweets, and often indulged, sometimes binging (every few months I'd have six donuts for dinner, for example).

But I was young-ish, my metabolism was fast, and it was okay. I'm a 5'9"F and held steady at 150 lbs for years.

I've gone through periods of trying to give up sugar, and so long as sweets aren't in the house, I am okay, but I have one weakness:

I like my Earl Grey sweetened, and I drink several cups of it a day.

And I've always had a reason to allow myself that treat:

I was in grad school.

I was defending my dissertation.

I was job hunting.

I was moving.

I was diagnosed with breast cancer.

All reasons that I "deserved" this treat.

When I was diagnosed with breast cancer, I was told not to lose weight because of radiation and possibly chemo. Then I had my ovaries removed because of a gene mutation, sending me into instant menopause. Then I decided to have autologous tissue reconstruction (DIEP flap, for those wondering), and my surgeon told me to gain as much weight as I could over a six month period to make the surgery easier. I ate anything and everything: donuts, chocolate, ice cream, cookies, sweetened cereal, you name it.

Then I had to job hunt again.

Then I moved again.

All through this, I've still gone back and forth with sugar, but ALWAYS having sugar in my tea (1 Splenda, 1 tablespoon of sugar in a 16 oz cup).

I tried to stop sugar for a month, but the first morning, when I realized I couldn't have sugar in my tea, I didn't even want to get out of bed.

For reference, I shot up speed for seven years and stopped cold turkey, but I can't do it with sugar.

I weigh more than I ever have: 5'9" F at 180 lbs. For many years I was 145-150. A lot of it is menopause and a much slower metabolism.

More of this is my disordered relationship with sugar.

I told my therapist this morning that I'm ready to finally tackle this.

I've never told anyone about my relationship with sugar, and how much mental work it is not to buy it, to look away at the grocery store, not to give in, but still justify my sweetened tea.

I know I can't go cold turkey, but I'm going to start slowly tapering down.

I'm not ready to put a timeframe on it, yet, but this is just one part of my beginning weight loss.

I just wanted to put this down and create some accountability, even if it is anonymous, since I've pretended for years that everything is fine - it's just a bit of a sweet tooth.

If you got this far, thanks for reading.

And thanks to all of you for creating a supportive place.

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Is it normal to feel like you're losing weight but you look awful when you look in the mirror

I've been losing weight since January and I feel like I'm doing a pretty good job. My stomach is perfectly flush with my belt and it looks like the fat from my face is going away too. But every time I look in the mirror with my shirt off, it looks like I'm not making any progress at all. Thankfully doing that hasn't given me the urge to give up and binge again but it's still kind of a downer. I try to remind myself that weight loss is a slow progress; it doesn't happen overnight. Is this a normal thing?

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Sometimes you need a change - A Tale of 2 Dieticians

So first, a bit of context. I have always been a fan of fitness and working out, but have always loved food, cooking, and have struggled with weight and weight loss. I went through years of weight cycling caused by uninformed dieting, and eventually got to the point I was having mental health issues, stress, anxiety and not losing anything. I decided to take advantage of my health insurance coverage and start working with a dietician. I gave it two months working with an anti-diet dietician and was gaining and gaining weight, eventually up over 10 lbs. I was expressing my discomfort with the anxiety i was feeling, and though I was heard, nothing changed. I was told to stop weighing myself and just keep leaning into the anti diet, intuitive eating mentality. When I expressed my concerns and goals, there was much more of a focus on convincing me to not think that way than trying to help me.

Finally, I decided to call the practice, present my concerns and see what they could do. They paired me with a new Dietician who put me on a data driven fueling schedule, active monitoring of changes and what I eat. Most importantly, I feel heard and like my priorities and desires are much more the focus of what the plan is. I am already down 1.5% bodyfat and have more energy, feel great about myself and my anxiety is GONE, all while eating more than I have in 5 years. Sometimes you have to find the right fit for you, and focus on what strategy makes you feel proud of yourself. Most importantly, be okay to admit that not all dieticians have the same objective approach and the same philosophy. I believe in myself, have hope and see my goals on the horizon

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New to the journey

In Jan, I went to the doctor for the first time in too long. They ordered blood work and scheduled me for a follow up after two weeks. At that time, I was told I had high cholesterol, blood pressure, triglycerides, and was diabetic. They wanted to put me on something for each. I agreed to go on it all for 6 months while I worked on weight loss and eating healthy to combat the diagnosis.

It has been 61 days. 61 days ago, I weighed 245lb. I set a goal to lose 45lb. 58 days ago I joined a gym in support of that goal. I have been going 5-6 times per week for cardio and weight training. I average about 1h15m at the gym each day. Yesterday, I weighed in at 218#. I have 18# left to hit my initial goal. I'm going to maintain there for a bit before deciding if I want to cut further.

45m, 245 SW, 218 CW, 200 GW #1

When I met with my provider the first time after the diagnosis I told them that I didn't think the way I was eating was sustainable. That has been 33 days and I now am very confident in my ability to maintain this lifestyle. My daily calorie average over the past 58 days since I started tracking has been ~2000. My daily expenditure average has been ~3300.

Keep up the work everyone.

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TDEE/Deficit Help

I 31F 5’11 have been actively strength training 3-4 days a week for an hour or more and getting 10k steps or more for 6 months. I do have PCOS so it makes weight loss harder but that aside I feel like I should see more progress. I am a trained chef so I do eyeball some measurements here and there(I double check often) and also weigh foods with a well calibrated food scale. I measure everything butter/oil, condiments and foods/beverages unless there are no calories ex. certain hot sauces or water enhancers. I feel stronger but I’m still not seeing much change visually and only around 10lbs difference on the scale and not much in inches from the start. Which makes me think I did something wrong in calculating my TDEE/Calorie deficit. I used THIS I started at 296lbs estimated BFP 48 and am now 284lbs estimated BFP 47. I put in those original numbers and the moderate exercise and got 2911 calories so for cutting 2411. MyFitnessPal gave me the same number at 2410. Should I have done something different? Any help is welcome but please be kind depression and then parenthood really packed the pounds on.

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Weight Loss in a Month

Hi all. I’ve been on a weight loss journey for the past 3 ish months. Started going to the gym about 5 times a week and started eating cleaner and significantly fewer calories. I’m currently 341 (highest was 350) and I’m going on a trip in about a month. I always hear people say that losing weight is easier for obese people but I feel like 9 pounds over 3 months isn’t a lot. Is there anything I can do in the next month to really shed off some pounds? I think I just need help making manageable goals for my weight. Thanks! (and if your answer is as simple as “move more, eat less” you don’t need to respond thanks!)

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