50% progress, need some advice and motivation!

Hey All,

I am 50% through my weight loss journey. I have lost ~16lbs over the past ~12 weeks. I feel like my mind is playing tricks on me and just need to get out of my head, get some advice and get back in the game.

I know home scales are not accurate but instead precise. According to the scales (I bought a second for some added signal), I am losing 1:1 muscle to fat (eg. I have allegedly lost 8lb of muscle and 8lb of fat).

I dont think I have lost strength per se (workout volume and intensity has been reduced by ~20% compared to before the cut) but the mind games are strong, I know I should stay the course but thoughts are intruding: should I take a break? should I increase calories? increase workout intensity? should I stop working out and reduce calories even more? I guess I am kinda panicking and thinking that I am failing even though clearly I am succeeding in what I set out to do which is losing weight.

Any advice? Any words to knock sense into me?

Facts:

• workout 5 days per week, 3 days cardio 3 days weight training (overlap one day)
  • push/pull/legs split, 3-4 moves, 2-4 sets each
  • I lift 12 rep range with 0-2 reps left in the last set
  • cardio is zone2 on a bike
• sedentary desk job, fairly active after work due to family life
• 1700-1800 cals on rest days, 2000-2200 cals on workout days
  • hitting the 1g/1lb of body weight 95% of the time
• sleep around 5-7 hours (we have a newborn)

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Help with sticking to my plan despite a lot of food noise

So I just want to start by saying I've still lost 1,3 lbs in the last 6 days. The problem is I've hade an increasingly hard time to restrict my intake the last couple of weeks, and it has gotten worse the last few days. For example I eat about 700 kcal worth of peanuts spread out over the day, and I regularly eat half a portion extra at dinner. Some days I've eaten 3000 kcal, but on average about 2800.

Breakfast today was a slice of rye bread with butter and 3 slices of cheese, one bell pepper, two boiled eggs, coffe with half a cup of full fat milk with a hefty amount of wipped cream on top. While waiting for the eggs to boil I had a handful of peanuts, two extra slices of cheese and half a table spoon of nut butter. The wipped cream and snacking while waiting wasn't planned.

My TDEE is really high, I think about 3400 due to daily exercise, breastfeeding and pumping milk (I pump about 700 ml a day more than my baby eats). The real concern isn't the deficit, but the lack of control. I don't deliberately eat this much, it's the food noise that has gotten really loud. It started when I had to up my intake from 2000 to 2500 kcal due to too rapid weight loss and feeling faint. I lost more than 3 lbs a week before upping my intake.

I'm f40, 5'4, 159 lbs, I do intense exercise about 20 minutes a day and 30 to 60 minutes of leisure walking daily. I'm almost 3 months post partum. SW was 217 lbs.

Just to be clear, I'm not looking for ways to go back to a deficit of 1000+ kcal, I'm looking for advice about how to get back on track with eating measured meals and snacks rather than grazing and having unplanned seconds or snacks while preparing my food.

TLDR: Lately I've had a hard time sticking to my calorie goals. I'm still in a deficit, but the trend is alarming. How can I turn this around and eat what I plan rather than giving in to food noise?

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Finally starting!! Advice?

I'm (18F) finally working towards losing weight! I never really had enough control over my environment/diet/etc before moving away for college and I figured it was time to actually start my weight loss journey. So far I've done some research on the CICO method, but otherwise I dont know much about what I'm doing. Heres what I know right now:

• I'm roughly 180 pounds (177 as of a doctors appointment ~1-2 months ago, I'm very doubtful this has changed much since then + I have a scale arriving in the mail tomorrow!) And I'm 5'2.

• I live in a dorm on campus so I don't have tons of options for food, but I have 100% become more mindful of what im eating and am picking from our "healthier" options.

• I've been limiting my calorie intake to 1400 per day.

• I'm REALLY bad about drinking water but I've been drinking ~30-40 ounces per day.

• I've started going to the gym 3 times a week doing about an hour/ hour ½ of exercise each time. Right now I'm mostly using the treadmill at a consistent 3mph speed, as im very out of shape and asthmatic, so I want to start off simple.

•I work ~17 hours a week at a job that requires a lot of standing/minor movements (grill food and dishwashing) but not necessarily a lot of walking like a server would.

• I attend a large college campus so I average around 7-10k steps per day just for a normal day of classes/work.

Any advice you have as to what I could do better would be greatly appreciated! My biggest question would probably just be is there anything I'm missing? Does this daily calorie intake (1400) seem accurate? Should I be going to the gym more frequently/doing different routines? My goal is to eventually work my way down to ~135-140 pounds, ideally losing 1 ½ pounds per week but no less than 1. Thanks!

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Beginning my weight loss journey- I need advice.

Me (F, 24, 5’1”, 255lbs) and my partner (M, 25, 5’10”, 212lbs) are finally beginning our journey into better health. I’m very excited about not only losing weight, but also becoming fit and finally having the strength/energy to do things. That being said, neither of us have much exposure to the world of health and fitness, so we have some pretty big questions to help us get started:

• What’s a good workout routine for a beginner who’s never been inside a gym before? How do you balance and distribute your training days for specific regions of the body? Are there any helpful resources out there that explain common gym machines and how they’re used / what they do?

• What’s a good app for keeping track of nutrition and calorie deficit? I really love experimental cooking, so I need something that can process ingredients and calculate servings with ease.

• What are some good methods for controlling appetite?

• Are there any other key questions here that I may not have asked?

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Lost 5kg in a week?

Hi,

I (25f, 95kg) have consumed rougly 3000 calories a day for a few year (been eating my emotions, hehe). I'm much better now, and have reduced stress and some thing taking a mental load.

It happend quite naturally, and last week I just ate less.. so the past week I've eaten somewhere between 1500-2000 calories a day, making my weight drop significantly in a very short span (weighed 101kg last tuesday, today the weight said 94,9kg) .

I expect I will plateu at some point. But I'm very happy about the weight loss.

Still I'm wondering if it's dangerous to lose so much this fast?

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Am I really at the finish line?

SW: 140lbs CW: 109lbs

I started my fitness journey last October, and a big mentality that helped me keep going was the phrase, "Whether you do it or not, the time will pass anyways". About a year of steady weight loss later, I feel like I'm finally reaping the rewards of all the changes I've made since I've started. Even though I had noticed my jeans getting looser each passing month, for the first time ever, I can actually visibly see my progress-- especially in my legs and stomach, which I thought would always stay pudgy no matter how much I lost.

Recently I was discussing my weight loss with a friend, and she was curious how much I had lost in total. When I told her my current weight, it felt SO odd to say out loud. It was like I just told a bald-faced lie even though I just weighed myself the day prior.

This feeling pushed me to make this post. I know these changes didn't happen overnight, but it feels like it has. I'm totally not used to this version of me, the one without a stomach pooch or thunder thighs. It's like a dream I'm going to wake up from any moment now. Is this really the 'new' me? I'm so curious to know if anyone else has felt this way after their journey!

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went over calorie deficit without even knowing it

i recently decided to start counting calories so i can do CICO. and by recently i mean yesterday 💀 today i ate some homemade nachos and some mashed potato leftovers from chili’s… i was sitting there thinking that i was eating the right amount of calories but when i logged my food after i realized i ate 500+ more calories then i was supposed to… who knew 2 cups of shredded cheese had so many calories wow 💀 i feel kinda bad about it, but the damage has been done. can’t go back now. i initially wasn’t gonna log my food today but im glad i did cause it really opened my eyes to how some foods seem so insignificant when it comes to CICO but actually they are full of calories… yesterday i had 2 slices of pizza and i thought it was the end of the world but the calories of the pizza from yesterday is way less than the calories of the food i ate today which is crazy 😭 im gonna try some at home workouts to see if i can burn a little of the extra calories i ate today… im also gonna keep logging the food i eat. it’s annoying but i know it’ll help me eat better in the long run. that’s all, i just wanted to share this food logging moment somewhere. bye!

edit: the good news is that the calories i’ve consumed today don’t go over the amount that tdee calculator website gave me for mild weight loss (1,941 for .5lbs a week) and that’s a victory in my book for today 😎

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