Seems like I can’t lose weight unless I’m working out even in calorie deficit

Me F(33) (5’11) CW 240lbs GW 190

It seems I don’t lose any weight even when I’m in a calorie deficit unless I do some weight training. I had my suspicions for a while so I decided to test my theory.

For a 2 months I followed the same meal plan, getting in plenty of protein, healthy carbs and fats. I counted my calories and averaged about 6000 steps a day.

Month 1 : calories consumed ~1500 no weight training or workout. Result: -2lbs

Month 2: calories consumed ~1800 (because I was hungrier) + workout 3x a week by doing 100 kettle bell swings, 100 jumping jacks, 80 mountain climbers, 40 push ups and 6x 30sec planks (depending on the days it takes me about 30min to 45min) to complete. Result: -11lbs.

Does anyone have the same experience ? Can someone explain the massive difference in weight loss ?

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Weight loss frustration

I am F (20) 5'2 (160 cm) and 63 kg (138 pounds). Ever since I started university my weight increased from 56 kg to 63 kg in the span of two years. I emotionally eat and I restrict then binge a lot. I also overeat in social settings and I want to try anything and everything. Last June I decided enough and started restricting and doing very long inclined walking sessions for hours at a time. I was able to successfully go down from 61 kg to 54 kg from June to August. I was so happy, so confident, felt so good about myself. People praised me and complimented me every day. Midterms rolled in and I started telling myself I am so thin I can afford to eat what I want. Kilogram after kilogram and by December I have reached my highest weight at 64 kg. I felt so ugly and disgusting. People noticed and started commenting "What happened to you?" and I simply just felt worse. The new semester started and I decided I wanted to lose weight again. From January to April, I went down from 64 kg to 58 kg. Again people noticed and started praising me. I felt good and I told myself I can afford to eat a little bit more and won't gain that much weight. Today it is May 11th and I am at 62.5 kg. I feel disgusting, I feel embarrassed, and I feel so ashamed. I want to lose weight again, I want to feel confident, and I want to love my body. My goal is to just reach 53-54 kg and tone my body with lightweight lifting for better posture. It feels impossible to lose the weight let alone sustain it. I got an opportunity to travel to France for a language learning program for a month. It is my first time being completely alone away from family obligations and social settings. I thought this is a perfect opportunity for me to control my eating habits with no questions like "are you on a diet?" "are you trying to lose weight?" that only put me more to shame. However, I also want to enjoy my time there and not have regrets later that will cause me to spiral out of my eating habits. I know French pastries are amazing and I will also visit Italy in where I will want to try their pastas and pizzas for sure. I am scared of gaining more weight. I haven't been outside the house in 2 weeks, my face is so bloated and my double chin is so noticeable I am so insecure. I am so tired of my attachment to food. I always feel like I will never have enough of it, that it won't be available to me later, that the taste is just amazing. I have had moments where I cried while stuffing my face.

I grew up very skinny, food was rarely on my mind and not offered except twice a day but we had a pantry filled with snacks. I was known to be skinny and petite. It feels like I am just judged for changing. I feel so defeated, and thinking that this will be a continuous cycle scares me. My brain is so tired from thinking about food, imagining food, and feeling guilty about food. I have had irregular periods since the end of last year and continuing until now. My mother took me into a gynecologist and I did an ultra sound in which she saw I had some Polycystic ovaries. I have been taking birth control since January and I feel like absolute shit. I also am growing insane amount of hair on my body making me feel even worse. I hate my body and I feel stuck in the monster that I created. I don't know how to approach weightless anymore. I hate going to the gym, I hate giving up my favorites foods, I hate being on the shorter side. I feel so frustrated and so betrayed with the one thing that truly gave me comfort: food. I miss being excited about meals and enjoying food with friends without looking at their plates and comparing mine to theirs. I don't know what I intended from this post, because at the end of the day it is a calorie deficit that will make me lose weight. I just feel like I am out of control.

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Hungrier as I lose weight??

Hi all. Curious to get other thoughts on this!

I’m 30F, ~5’4”, SW 230 lbs, CW 158 lbs, GW ?140-145 lbs.

I’ve been dieting and exercising for the past 7 months and have lost 72 lbs which is excellent and I’m very pleased! This whole time I’ve been eating 1200 cal/day (which I know some say is too low but I’ve been averaging 7.5 lbs lost/month after the initial brisk loss so it seemed appropriate), and exercising 6x/week (weight training 4x/week, cardio 2x/week), usually for 30-40 min at a time. I’ve felt generally full and satisfied and happy with this plan, rarely super hungry (and the hungry days tended to be around my period). No big cheat days or deviations from plan or even real temptations to do so since I started.

The past couple of weeks I decided to up my exercise a bit, now strength training 6x/week and cardio 3-4x/week, often combing strength and cardio in the same day, which has equated to more like 50-70 min exercise per day. Still one rest day per week. Aside from exercise, I’m pretty sedentary for the rest of the day.

This didn’t feel like too big of a jump in activity level, but I feel like I’m now WAY hungrier than I was! I also have been feeling more tired. I’m not sure if it’s due to the modest increase in my exercise or related to the weight loss somehow. Like now that I have less of my own fat to burn, I’m hungrier? But I feel like as my BMR decreases, I shouldn’t be needing MORE calories, right??

If I say lightly active on TDEE calculators, it says TDEE ~1700, so 1200 should be right for a 500 cal deficit. But should I listen to my body and increase to 1300 cal/day or so anyway?

Ultimately my goal is to be healthy, and I want to build muscle and get stronger, while also progressing towards a normal BMI. I’m willing to fuel my body however is the best way to do that. It just seems counterintuitive to increase my calories now that I’m down to my last 15 or so lbs!

Thanks for your help!

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Frustrated

I know weight loss takes time I get it. I’m a couple months pp and have been trying to lose weight for about four weeks now. I’m bf my baby and trying to keep my calories between 1800-2000. After two weeks had passed I checked my weight on scale and I had gained five pounds. I won’t weigh myself again until June 1 so I’m giving myself lots of time in hopes I’ll see progress with consistency. But I’m so unhappy with how I look and none of my clothes fit and I’m hungry most the time. 🫠 Edit: apparently I didn’t meet minimum character requirements soooo I guess does anyone else feel this way too? Any other bf moms in here? How long did it take others to start seeing the scale go down? I’m being very diligent with my calorie counting. I won’t be measuring myself because it’s too triggering.

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Visually speaking, how significant is a 30-pound weight loss?

I (26M) started my weight loss journey at 280 pounds. I am now down to 226 pounds, most of which is carried in my lower belly/some love handle. My girlfriend and I are in a long-distance relationship, and I would really love to be sub-200 the next time I see her. She's only seen me around 230-235, which I have hovered around for the last two-plus years since my initial weight loss. Is this a significant weight loss? Will she notice? I just don't remember the effect of being down 30 pounds, from 280 to 250, from two years ago.

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I don't know who needs to hear this, but the best time to start is NOW, even if you start slowly.

I assume in this sub a lot of us probably struggle with motivation. With weight loss and getting healthy, if you've had whatever bad habits for a long time, it's mentally very exhausting trying to break out of them. I for example tend to eat poorly/too much to deal with certain emotions. I know I shouldn't, but I do. The issue is I'm really good at making a diet plan...then I barely stick to it, and I have my cute little excel sheet that I made with a start and finish date, and I keep immediately cheating, so I just repeatedly push the dates back. The old "my diet starts tomorrow".

I heard recently about something called "last supper syndrome", and that's essentially this. When you plan to diet/eat healthier in the future, if that's the near future, you'll use those few days before to really indulge. But what if you procrastinate and those few days turn into a few weeks? Then it's really easy to spiral and give up because your "last meal of freedom" has suddenly happened 30 times.

Recognize the cycle and stop it now. Even if a calorie deficit is intimidating, maybe try easing into it. If you've been gaining weight, maybe take a week to eat at your maintenance before going into a deficit.

Hope that helps!
- someone who's been pushing her diet back for almost a year and is tired of this

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In what ways did you change your relationship with food for sustainable/maintainable weight loss?

I'm coming to realize after having been overweight since my young teens, that I have a messed up relationship with food. Even now, no longer drinking soda, eating any sweets, completely having given up the junk food, it's still SO difficult for me to lose weight. I think I just consistently overeat. I would LOVE to hear from those of you further along in this journey than I am - how you changed your diet, habits and relationship to food for sustainable change. I really want to hack this once and for all so that I can stop yo-yoing and just being so uncomfortable in my body. I want to lose my 40 lbs and have them stay off. On paper I've done all the things, and am currently counting calories but that feels like white knuckling it. I want to know how to fundamentally change my approach to food and fitness so that I can truly maintain it over time. Please share your journey!

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