Help me decide what my deficit should be!

Hey all im new here.

I am a 19 year old male 183cm/6"0 and 120kg/265 pounds. For a long time i have been eating like shit and skipping the gym... Gained like 50kgs in 2 years but i have been going to the gym for 3 weeks everyday and with a strict diet...

What i am trying to find out is what my daily calorie intake should be because i have been seeing some comments about losing muscle mass instead of fat if i go too far with the calorie deficit.. so my daily intake normally would be 3200 calories and right now for the last 3 weeks i have been on a 1500 calories diet and lifting heavy weights... This calculator site is telling me to eat 2300 calories to lose 1kg a week and its a "extreme weight loss"

Its been going decent for now but im scared that i will lose muscle mass instead of losing fat and that i will look like a dude that doesnt gym but is skinny fat.

What would a good calorie intake be if i wanted to lose 1 kg a week and not lose muscle mass and i forgot to mention my weight goal would be 85kg/187pounds.

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Finally hit 50 pounds lost!

Hello friends! I’m a long time lurker in this sub. I want to thank you all for the solid advice I’ve found here! You all are so helpful and helped me find community in this process.

I started my weight loss journey on March 25th, 2024. As of today, I am down 52 pounds and am happy/proud/kind of still in disbelief about how much weight I’ve lost. It’s kind of a mixed bag of emotions lol. My weight hasn’t been this low since I was 22! I am 32F, 5’9, starting weight: 217, current weight: 165, goal weight: 160

My initial goal was actually 165, but I do want to lose just 5 more pounds and start to maintain from there.

It’s honestly surreal seeing myself as a thinner person now, my brain has definitely not caught up quite yet lol. Here are some progress pics (from heaviest to lightest):

I urge you, whoever you are reading this, to KEEP GOING with hitting your goals! I’ve had plateaus and many times where I felt i wasn’t making any progress, but you are, in fact, making progress during those times too!

Here are some things that have I’ve learned to do to help me along my journey:

1. CICO!!! For me personally, no other diet fads ever worked. CICO is literally the only way to do this efficiently. I have been counting calories through lose it since I started this process. Every single day. It has helped me to identify specific trends, which foods to cut out, and also adjusts the calorie ranges day to day depending on how much weight I’m losing.

2. Weighing myself every day! Before I take a shower in the morning, I make sure to get on the scale. I have one of those smart scales that measures body fat, muscle mass, etc. which has been great! it’s also been super helpful with identifying trends (for example: without fail, the scale goes up a few pounds after a cheat day due to water weight or before and during my period). It helps me predict when I will see the scale go up and I don’t worry about it when it does.

3. Volume eating! The r/volumeeating subreddit is also a great community where you can find low calorie recipe ideas for max satiety. The more protein and fiber I can get with the least amount of calories for each meal, the better! I tend to find recipes that I really like and will eat the same thing pretty much every day for breakfast and lunch meals, and then I try to switch it up every week or so. I do track macros, but they’re not the most important thing to me on my journey

4. Exercise! In my opinion, the best way to create a bigger calorie deficit day to day is by adding exercise to your routine. I have become a runner, which I never thought I could accomplish when I was at my highest weight, and it feels really really good! Never thought I would enjoy running, but here we are. I now run about 2 miles a day and also walk about 2 miles a day. I’m working on getting some resistance/strength training into my routine now that I’ve gotten to my goal weight! Looking forward to getting more toned.

5. Eat a lot of protein! I try to eat at least 110 grams of protein a day. I can sometimes get up to 130-140 grams though! Try to fill your breakfast, lunch, snacks, and dinner with as much protein as you can. Greek yogurt, fruit and protein powder are great for breakfast (I usually make a smoothie or have a protein bar and a banana if I’m on the go in the morning). Hard boiled eggs, cottage cheese, turkey pepperoni, even low fat string cheese are staples in my lunch meals. Protein chips (from quest or any other company) make great snacks mid day. Def not as good as regular chips lol, but you get used to them and they have good flavors! For dinner, any type of lean meat or poultry works great with a little carbs and as many veggies as you can! Protein shakes are great for desert and low cal frozen Greek yogurt.

6. Don’t be hard on yourself! This is absolutely a journey. There will be highs and there will be lows. Do not beat yourself up if you go over calories some days or don’t work out some days. Just get back on the train and keep going the next day. Overall, a few days or a week of extra calories or not working out are not going to damage your progress if you’ve been going at it for a while. Sometimes your body needs the maintenance break! Always listen to your body and do what’s best for you. It will help you sustain your efforts. We are human and have to give ourselves some grace.

Overall, just want to thank this community again and remind you that you got this and you will see changes if you continue to work on your goals. It is all about consistency! We are all rooting for you!

Wishing you all the best!!! Hooray for health and wellness. 😊❤️

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Frustrated with weight loss journey

Looking for some advice/commiseration/encouragement

As the title says. I was going well and now I’m stuck at only having lost 3.7kg (about 8 pounds) since July. I keep moving in a 3kg weight window of 93-95kg, but can’t seem to budge it.

I’m 5’3, eating between 1500-1800 cal per day. I exercise at least half an hour most days but also have a relatively active job - so will end most days on 10k+ steps, usually 6-8k of which I got at work.

I had been having takeaway once a week and then a fakeaway meal on weekends, but the last few weekends I probably have been having meals out more often…I know that may also be contributing. Maybe I just didn’t account for how much. Probably a bit of denial.

I’m just feeling a bit disheartened and like I should drop my calories down to maybe be in a 1200-1500 window.

This community has meant a lot to me so I was just after some understanding and reinforcement.

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Feeling frustrated, but also proud?

I have been over 200 pounds since 6th grade. I’m 33 now. Since 2021 I’ve been pregnant 3 times, birthed two children in less than 2 years, and nursed them both for well over a year. That’s currently an exaggeration I guess. My daughter I nursed until almost 2, then my son arrived and he’s currently 11 months. I plan to continue for a while though.

At my highest weight, even before pregnancy, I was 290. I’m currently 208 and STUCK. I’ve lost 82 pounds since November 25, 2023. I feel GREAT about that. But man, I am really starting to struggle.

The scale hasn’t budged in about two weeks. Sometimes this happens and then one morning I wake up and boom, down 3 pounds. Usually I can roll with it and remind myself that eating well and exercising are good for me regardless of what the scale is doing. I’m setting a wonderful foundation for my kids. It’s elevating my mental health. It’s nourishing my body and soul. It’s building discipline etc etc etc.

But damn it!!! I want to see 199 so freaking bad! My WHOLE LIFE has been spent needing to lost 100 pounds. All of adolescence, young adulthood spent well over 200 and here I am on the edge of Onederland and hitting a plateau. Frustrating!!!

I’m still doing the things though. And for the sake of hyping myself up, here are some NSV I’m proud of.

-Showing up for myself with my workouts. Even if they’re messy, interrupted by babies needing diaper changes or help at the potty or spilled soup or a nap earlier than normal. I keep doing it. I come back and finish. -I’m down to a size 14 from size 22 -I had to take the chain extender off my favorite necklace -I have a jawline and clavicle and shoulder definition -Down from a 2xl shirt to a L -Have evolved past my limiting all or nothing mindset, and have moved into a “consistently showing up is better than doing it perfectly or not at all” mindset

Idk why I’m posting this really. I’m an outward processor and don’t want to always be talking about weight loss with my friends and family. Especially bc they’re mostly all disordered in their relationship with food, not genuinely interested in my life and I don’t want my daughter hearing so much focus on it. She is a great intuitive relationship with food and I want to continue that. My husband is a huge support but I know it can get old listening to someone ramble about something kinda vain.

Thanks for reading. This has been an encouraging community to be a part of.

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No longer obese! Just overweight lol

I’ve seen other people post this accomplishment and now it’s my turn!

I started my weight loss journey early August 2024 doing CICO and a bit more walking. I started at 224 lbs, and today I weighed in at 196.6 lbs! That means my BMI is 29.9 which is officially just “overweight” and no longer “obese” 😅 It’s a bit funny to be celebrating being overweight, but it’s so much better from where I started. I haven’t been under 200 in over 4 years and it feels so good.

My next milestone is hitting 193 lbs, which would be the weight I was before my first pregnancy in 2020 :’) I’m so excited and feeling so much better - not just physically but mentally!

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What is a healthy sustainable amount of weight to lose in 3-4 months

I’m 155 pounds 5’5 and barely active (office job)

I have been improving my diet over the past 3 months, very minor things such as reducing sugary sodas and eating more balanced meals. Cooking with less oil and eating out less etc.

I was able to go from 162 to 155 in that period. So very slow weight loss but gained a lot of better eating habits.

I want to speed things up just a little with a proper calorie deficit.

Does anyone the most amount of weight I can lose sustainably in around 3 months?

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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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