how can i tell im in a deficit?

im 14 and i dont strictly count calories. i have been eating whatever i want whenever i'm hungry for 3 months up until a few weeks ago, nd i didnt gain or lose any weight. so now i go in a caloric deficit and i tell myself that 1700 calories a day is probably about 250 calories of deficit, right? i calculate my bmr and 1750 is literally my maintenance IF i excercise 3-4 times a week!! so should i just wing it and eat less without counting (i tell from hunger cues and sometimes 18-20 hrs fasting ) and/or burn off extra calories i have counted (for example burning off breakfast so that your net is just lunch and dinner ergo a calorie deficit), or should i start counting every calorie so that i KNOW i'm actually doing something?? bc it's been like 2 or mayyybe 3 weeks and i do feel lighter in a way, though my clothes still fit pretty much the same. my scale is broken so i hv to wait until tomorrow for a proper wegh-in after like a month of not weighing myself, so i might update this.

what are some signs that i'm actually in a calorie deficit? is it just placebo? las time i lost weight like i am now i got a slow (5-6 kg) weight loss in about 5ish??? months, but that might have just been growing up... I DONT KNOW!!!

plus i cant count clories very accurately bc my meals are usually not cooked by me, though i do usually google the approximate calories / count my snacks, breakfast and meals i prepare.

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Anyone had an injury during their weight loss journey?

Hello!

I just wanted to know if anyone had an injury in their lives when they were on their weight loss journey? If so how did it go for you? How did you navigate your diet or life during this period of your life? Did you pause your journey?

I fractured my foot in Sept and had surgery to fix it in October. I am 195lbs and 5'10" looking to hit 160lbs. I started my journey in March 2023 at 255lbs. I am still Non-Weight Bearing. It's killing me inside right now that I am slowly heading towards my bad habits around eating. It doesn't help that I loss muscle mass instead of fat. I'm still at least a couple months before I go back to normalcy.

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Advice for structuring weight loss.

Hello, I am a 5'7" 32yo M currently at 272 Lbs. I began my weight loss journey at around 335 lbs two years ago. It's been a struggle as some life events have seen me stall or regain weight. Currently it's Nov and I began again in middle September at 287 lbs. My target weight is around 150 lb.

I made a personal goal to walk 10k steps every day in October and while I fell short some days, I still averaged out 8k steps which I view as progress over the sedentary lifestyle I started with. I exercised with basic calisthenics such as Push-ups, crunches, and squats 2-3 times a week. I've also initiated dieting and clean eating, cutting out most sugar and limiting carbohydrates. I cook my food from basic ingredients with as little of it processed as possible. So far I feel much better psychologically and far more energized. My goal for November is to continue with the foundations I've laid before myself while incorporating additional habits such as calorie counting and intensifying my resistance training. I am currently saving for for powerblock dumb bells and other home gym equipment because I'm more comfortable working out in privacy than dealing with trips to the gym or the high fees in my area.

I realized this past summer that if broke another yearly resolution to 'lose the weight' I doubt I would ever do it. I understand this is a drastic expectation, but my goal is to lose 10-12 Lbs a month. I have been 'chubby' most of my life, and morbidly obese twice in the aftermath of major personal setbacks. I would really like to finally feel comfortable and attractive in my own skin. If anyone can offer me advice as I continue my journey, I would greatly appreciate it.

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Day 22 Need help getting over a plateau

So I’ve been going on a little over three weeks now started at 325lbs and am now sitting at around 300lbs. The first 2 weeks the weight just melted off of me but this past week I have been stuck at 300lb. My goal is to get down to 240lbs. I have been in a calorie deficit and been working out 5-6 days a week (weight training and cardio). I have been just staying consistent and maintaining the calorie deficit maybe slightly less calories that I was the previous week. Not sure why the weight loss just stopped. Anyone got any tips to get over this plateau?

A little background on me. I’m 23 year old male. I am a former college offensive lineman so I have a good amount of muscle from training very hard from football and know how to maintain and gain weight but this is the first time loosing. Any advice is greatly appreciated.

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If I want to gain the weight I lost back, can I go back from a calorie deficit to eating normally without easing into it?

I don’t care about gaining the weight I lost back and I just want to gain the weight back. Can I eat normally now without gradually increasing calorie intake? The only reason I hear of people gradually increasing calories is so that they don’t get all the weight back they lost. But if I want that, can I just go back to 2500 ?

I know this isn’t a weight loss question but rather a weight gain question, but when I was trying to lose weight and asking about how to prevent it from coming back this is what I’ve learned from this subreddit

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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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