Almost lost 37 lbs 4 months

https://imgur.com/a/rAk8eMi

Weight loss from 78.5 kg (16.1% fat) to 62 kg (10% fat). My weight loss journey has been very varied. I learned to count calories. Sometimes I ate very little food 1300 calories and then I learned to eat right. I exercised in different ways but always exercised full body. In the beginning I went to the gym 6 times a week. Later I went to the gym 4 times a week and the last months 3 times a week. My journey started in October and ended now. And I have learned a lot of things. My goal was to have a six pack and be skinny. And now I am happy. But what's next? Is it really hard to keep the same weight ?

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40lbs Down in 6 Months

Progress Pics Here: https://imgur.com/a/uOx3Nrv

5’9 25 y/o SW 190 CW 150 I started losing weight back in July when I realized none of my clothes fit anymore and found myself wearing the same 3 outfits and never wanting to leave the house. Yes, I didn’t like how I looked but more than anything I hated how my weight stopped me from doing everyday things, and anything I did was so taxing. Walking up the stairs, running errands, things of that nature.

I’ve struggled with endless weight gain and loss for several years now, but this time around I finally found the key (for me)! Daily movement, calorie counting, and cheating daily. I don’t have cheat days, I “cheat daily” so I always satisfy that feeling that would typically lead to binges. Another big thing is I don’t fixate on the number on the scale—I measure by pictures and clothing.

I saw notices the first few months but most of my progress has occurred over the last 3, when I started incorporating low-impact exercises (walking 3 miles every day). In January, I noticed significant changes in energy and that’s when I decided to take up climbing! This has been my favorite part of my weight loss journey. Finally having the confidence and ability to do something I’ve always wanted to try. And I will say, I have noticed a difference in my core and arms already! I eat anywhere from 1200-1800 calories a day.

Almost to my goal!

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A Recent Meta Analysis of the Role of Physical Activity in Weight Loss and Maintenance

The role of physical activity in the regulation of body weight: The overlooked contribution of light physical activity and sedentary behaviors - PMC

There is a lot of references to the debate regarding exercise and weight loss.

But when it gets to exercise and weight maintenance, the consensus is much more clear...

"If the role of PA in weight loss is highly debated, its role in preventing unhealthy weight gain and regain after weight loss is now generally accepted. More recent studies have furthered our understanding of the specific role of PA/SB in weight loss maintenance. In a cross-sectional study, Ostendorf et al.^129,130 observed that people who successfully maintained weight loss (maintaining ≥13.6 kg weight loss for ≥1 year) over the long-term expended more energy than people with normal weight with matched BMI or people with obesity whose BMI was similar to the BMI of the weight loss maintainers prior to weight loss. This greater TDEE was associated with higher activity-related EE and PAL values (1.75 vs. 1.61 vs. 1.55 for the successful weight loss maintainers, individuals with normal weight, and those with obesity, respectively). Furthermore, the weight loss maintainers, like the individuals with normal weight, not only spent more time in LPA and less in SB than people with obesity but also spent more time in MVPA than both other groups. This study suggests that maintaining weight loss over the long term is associated with high levels of both LPA and MVPA and reduced sedentary time. It further supports previous findings indicating that a minimum PAL of 1.7–1.8 is required to prevent excessive weight regain."

Why some people have an issue with incorporating exercise as part of their deficit is an active area of research.

But I think they also need to spend more time shifting people's mindset from food to activity for the maintenance side of things.

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I have to count calories forever..

This is really depressing me. I’ve (32f, SW 8/24: 185 CW: 157) lost 30 lbs so far and decided I was sick of/wanted a break from the constant food noise, weighing food, tracking calories etc so I stopped for 2 weeks. But my weight loss completely stagnated and even went up a little. I’ve still kept my exercise routine and haven’t really changed my eating habits.

It’s just tiring. I need some encouragement. I wanted to practice what it would be like for when I reach my goal weight and go into maintenance mode, but me gaining while not tracking makes me think I’m going to need to track forever. Even after I reach my goal weight. Just feels bad 😭😭 has anyone gone through this? How did you push through?

For context: tracking pushes me into ED behavior and I had some not so great eating habits at the start of my weight loss journey. It creates a lot of food noise for me to have to constantly worry about calories and I’m just tired of it 😭

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Do you need to maintain a caloric deficit while working out to see results?

Hi all!

This might be a very basic question.

I am very close to hitting my goal weight using CICO + daily long walks. Initially, I was working out doing some weight lifting and pilates on top of an hour walk every day, but I stopped for a week while I was menstruating, then found CICO was a little easier when I was less active so decided to pause the non-walking workouts until I hit my goal weigh since I was so close.

My overall goal is losing fat, adding some muscle, and also a more toned body, specifically in my core/tummy area (I know you can't do spot weight loss but belly fat was what pushed me into losing weight in the first place. And the weights and pilates did seem to be helping to tone things up.)

I am planning on phasing back in working out with weights, but will it be more effective if I am also in a caloric defecit despite being at my goal weight? (ie, if I am eating my maintance and working out am I less likely to see visible results?)

Apolgoeis is this is a stupid question - very much a begininger!

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losing weight changed everything

Two days will mark my one year anniversary of changing my life and it is the best decision i’ve ever made. I never expected some of the random things that came with weight loss. For starters, my face looks completely different. I can see some cheek definition and look way less ugly to myself. People in public treat me with respect and not like i’m invisible. I think it’s a pretty messed up part of society, but it makes me appreciate the people that were always nice to me. I can actually be confident in social situations and make people laugh. Girls specifically treat me differently and I can actually talk to girls with my friend and they are interested in me. I got a whole new wardrobe and now instead of dreading hot days where I can’t wear hoodies, I pray for days warm enough to wear a t-shirt. Losing weight has helped me in so many ways that aren’t just for my health (the most important reason to lose weight.)

EDIT: Currently 5’8, 17, 211 pounds right now, started at 288. I’m still big but everything is already better

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Parents comments throwing me off

Hi everyone,

I’m in a difficult stage in my life where (and I have my reasons) I’m having to live at home. I’ve been home about 7 months now after having lived with an ex partner for six years. About October time I really started taking my weight loss journey seriously again as I fell off for about three months after the break up.

Since then, my mum has been regularly commenting on my appearance. Yes, I made the mistake of not moving in silence with her. So whilst most of the comments are positive saying the weight loss is really visible. If I wear anything other than black leggings “that’s not flattering- you need to just wear black”. Like tonight, I am innocently making a coffee with my back turned “don’t wear that cardigan on a date- it makes you look five stone heavier”.

The comment tonight was really random and completely unprovoked. And it’s just made me feel like crying. I’m so proud of what I have achieved in my journey so far and still very much going. I’m fed up with her comments. She is equally as pessimistic about my dating life too. I work from home too so she’s constantly coming into the room where I’m working, talking to me. I’m just around her so much, my work is already stressful and trying to maintain a weight loss journey with all this going on is making me miserable.

I don’t really know what I’m hoping to achieve by this post but. There must be several of you that have been in a similar situation. Maybe some guiding talk would help? Who knows

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