Lost 30 pounds so far!

It's been a journey so far and these are a year apart!

What sparked my motivation was me crying in a fitting room because even an XL wouldn't fit

Here's was worked for me:

• counting calories • eating at least 20-40 g of protein per meal • a snack must have at least 10g of protein • high fiber meals (15-20 g of fiber a day at least) at around 1600-1800 cal a day

• watching skinny influencers / skinnytok / weight loss YouTubers. Some are controversial, like Liv Schmidt, but these kinds of videos really helped me lose that last pant size, even if it feels corny to listen to

• holding yourself accountable. Do it every day! I logged calories every day, even if I ate over. At one point, I was logging calories and significantly (700+ calories) going over my restriction for a few months, but keeping at it helped me remember I had a goal

•still ate everything I loved to eat, but only eating 3/4 of my "normal" portion. At first I was still feeling hungry for maybe 15 more minutes, but then after that I would feel content! It's really easy to overeat if it's all you know

• resistance training 2-3 times a week. I joined an f45 class that I go to every week and slimmed in a few weeks. Muscle passively burns more fat than cardio! 3 hours a week is literally all I do

• weighing myself every day. Kept me accountable to my goals

• drinking water when I think I'm hungry. I'll drink 2-3 cups of water before deciding if I'm ready to eat. Never realized how often I was dehydrated rather than hungry. Sometimes I get bored of just water and would add some mío, sugar free electrolytes, or make a tea out of it

More * unethical* ways (can't say I recommend them but they worked FOR ME):

• telling myself "I'd rather be skinny than eat that" when faced with a craving

• Liv Schmidt said something once like "eat something until it stops tasting perfect" and it really spoke to me. I use to find myself finishing things I was bored eating even when it stopped tasting as good, now I'll stop once it stops tasting like that first bite.

• I have a tendency to binge eat, so I avoided events or places that I tended to over eat at. I had to avoid my best friends house for a few months while I was cutting because her family always had the best treats and snacks :/ we still hung out, just not at her place!

I went from a XXL to a medium, Jean size went from a 14 to an 8, and I lost a total of 6 inches on my waist. 26F, 5'10 and currently 160 (started at 190!). I did this all in a year and probably only spent 3 months in total being "strict" but I always kept it in the back of my mind that I had a goal. Good luck everyone

https://imgur.com/a/nTtT32N

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Weight loss after trauma?

I was sexually assaulted a few years back, and I've had a number of other traumatic events over the course of my life. Because of this, I've gained a lot of weight and I'm struggling to lose it- my therapist thinks that I'm avoiding activities that would help me lose the weight (cooking, exercise, etc) because of my trauma. She's suggested that I'm using the weight as a shield, because part of me thinks that the trauma won't happen again if I'm not conventionally attractive. I think she's right. I need to lose weight for a trans-related surgery (mastectomy specifically). I've tried to stick to a diet etc, but I can't do it- I take it too far, restrict down to a few hundred calories, and then I snap and go back to eating junk. Part of the sexual assault happened in a gym changing room, so I really struggle with transitioning into or out of exercise. Has anyone else had similar experiences? What worked? What didn't? Help ;-;

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Going back to maintenance?

It's been nearly 3 months since my last post, and I'm happy to report that I lost 20+ lbs! I'm F, 22, 5'8, started at ~174 lbs and am ending my deficit now at 152 lbs. I was eating at a 1,650 calorie budget living a moderately active fluctuating lifestyle.

My question is: I've heard from many that you should take a break and shift over to maintenance after 12 weeks of eating at a calorie deficit to allow your metabolism some time to recover — is this true? I'm pretty satisfied with my weight loss journey, but I feel like I've almost become addicted to this lifestyle. My TDEE says my maintenance is around 2,220, but after this long, that seems a little steep? Can someone ease my fears about this? Is this recommended? My current plan is to start eating a bit under this for a few months and then begin another deficit to lose another 10 lbs before finishing.

Looking for whatever advice anyone has!

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Looking for a weight loss buddy

5’6, 240 lbs, F

I’m looking for a weight loss buddy! Ideally someone I can keep in touch with daily, one-on-one. I’d love to share meal pics, workouts, and weight changes through Discord, WhatsApp whatever works for you! I do have some health challenges, like eating disorders and thyroid issues, so dieting has never been easy for me. Plus I’m just tired of starting over and failing, over and over again. This time, I really want to stay consistent — and I’d love to have someone to keep in contact with every day so we can motivate each other and stay on track together.

If you’re looking for something similar, I’d be so happy to connect!!!!💌

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Added in 10k steps per day and weight loss has slowed down

Hi!

I started my calorie deficit in October 2024.

I'm 30 years old, 5ft 8, my starting weight was 219lbs, my current weight is 152lbs, and my goal weight is 140lbs. For most of the deficit I've been sedentary.

My calories since October have been 1,350. I track on myfitnesspal, and I use a food scale religiously. I think it's important to add that I should have probably began a slower, smaller deficit. I think I understand that tdee should also be recalculated every ___ lbs down?

When I recalculated today, my cut should be about 1,250 calories. I'm already pretty hungry as is, so I'd really prefer not to dip that low.

About a month ago, I started walking 10k to 15k steps five to six days a week. Though hungrier, I have been meticulous in tracking my calories. However, I've noticed my weight loss has slowed down.

I'm disappointed because I finally added some form of movement and I feel like my progress is slowing. In the past two weeks, the scale has only gone down 0.8lbs.

I'm curious if anyone has any advice, or similar experiences? Do I need to reverse diet back up to maintenance and then cut calories again later? Is this a plateau? Do I need to touch grass? 🫠

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Vacations are so hard - family constantly on me about when to eat

I would like to preface this with the fact that I have been consistently dieting since October last year. I have lost 45+ pounds and as a SAHM I have my own routine and use to serving other food and not eating myself because I would eat my calories at a certain time. A time that would best suit me and keep my hunger at bay so I can stay pleasant instead of hangry.

Also my mom knew I was on a diet months ago but has never congratulated me about my weight loss or said anything about it. Which is fine, I have other supportive people in my life. However I hate talking through my deficit to people but she has heard the spiel from me telling another family member about it. She doesn’t agree with low calorie only low carb. But she’s almost been on a diet near the same time as me and hasn’t noticeably lost weight.

Anyways she makes everyone a breakfast in the morning which is my family, herself and my dad, and my brother and his wife. She makes a big deal who doesn’t eat and who is wasting the food she cooked. Also if you tell her you don’t want what she is cooking she will make it anyways and tell you to eat it like 10 times and be stand off ish if you don’t.

Fo lunch she will make something or she has premade food in fridge and if she is eating lunch and you aren’t she said are you not going to eat lunch?? A ton of other questions and commands telling you to go get something to eat. She saw me eating something early what I considered lunch but to her I didn’t eat lunch cause it wasn’t enough.

Then for supper she will buy take out or cook again and again with the ‘better get something’ non sense. And just keeps saying something about it like come eat, you’re missing out, you’re gonna wish you had got some. If I hadn’t been on my defect for so long I would’ve cracked. There no polite way to decline and she just gets mad. Suddenly I remember my childhood to young adult life at my mom’s house.

Im deeply family rooted but my mom just isn’t understanding but I don’t want to cut her off just rant.

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tips/advice on weight loss after having PPD

I had my son almost 3 years ago and I am ready to commit on losing the (not so baby anymore) weight. I gained around 15 pounds after having him, but got PPD and gained another 25 pounds. I didn't realize I had it until a year and a half later and the damage was done. I was emotionally eating, especially late at night, and now I'm nearly 200 pounds when I started at 145. I have been trying to hit my 10k steps daily and on a calorie deficit to start my journey.

I am a working mom and my husband works evenings/nights so going to the gym everyday isn't an option. I have thought about mat Pilates to start with at home. Unfortunately my son goes to bed around 9-10, so that only leaves me with about an hour and half to work out, which means either doing my steps or doing a workout.

In your opinion, which is more important - cardio or weight lifting? I am not looking to lose this weight overnight but be consistent. I understand it may take a year or more to go back to my prebaby weight. I will also take any tips on how not to overeat or snack, and mental advice too. I read somewhere where I may be hungry after eating and that is ok.

Thank you in advance!

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