My weight loss trends are super weird

Hey everyone!

For reference on the post, I’m 26 M, 5’7 and 195lbs currently, 22% BF

So about a year ago I cut from 226 to 186. 6 months later I popped back up to 204 because I burned out on the gym since that cut took so long and I just ate whatever.

I’ve been back at it for 9 weeks now and my weight loss trends are all over the place. I get about 10-15,000 steps a day according to my Fitbit (haven’t dropped below 10k in weeks), workout 5-6 days a week and play volleyball 1-2 times a week as well (I walk my dog everyday for about 45+ minutes as well).

I’ve been back in the gym and all of my lifts have gotten back to pre-break levels, some even heavier. Problem is, at 1800 calories a day I’m only seeing about 1 lb of loss a week.

That would make sense, but I must be undershooting like crazy because every TDEE calculator has me at about 2800 to 3000 calories for my activity level.

The OTHER problem is, this deficit is WAY too steep. I can’t sleep, I’m super anxious all the time and have heart palpitations that go away when I bump the deficit up. I’m also tired all the time.

The OTHER OTHER problem is, when I lose weight I probably go 4-5 weeks at a time losing maybe 0.5 lbs a week or less, then drop 4 in one week. I understand it’s not linear but it’s ridiculous.

So what gives? If I’m only in a deficit of about ~500 calories, after weighing and measuring all my food, putting me at 2300 calories despite the high activity level, why do I feel so awful? Is it muscle being added that’s deceiving? Water due to stress? What should I do?

TL;DR 5’7 M 195lb 22% BF, workout 5-6 times a week, play volleyball twice a week, walk dog every day, 10,000- 15000 steps a day. Measure relatively accurately and put myself at about 1850-2250 calories a day. Losing 1 lb a week but dealing with symptoms of a deficit that’s too big (severe anxiety, lethargy, awful sleep). Something isn’t adding up. Do I cut the deficit or take a break? As of rn it’s unsustainable

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Breakfast Holding Me Back?

Hi. I wanted to clarify that I’m loosing weight. After being sick, I’ve recovered but noticed my weight loss has slowed. I’m 14 pounds overweight so I should be able to progress at my normal rate.

After looking closer at my diet, I think the Jimmy Dean Eggwiches I eat for breakfast might be slowing me down. They fit in my 1,300 calorie limit but have a higher sodium level. Does anyone else eat these and have the same problem?

I love the taste and how convenient they are. But they may not be the best fit for me at this point.

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Curious about a challenge.

Hi all, so I have a forerunner 255 and I workout moderately Id say I also work in hospitality. According to the watch app, I burn about 3170 calories average daily (active and rest). My body weight at last weigh in (feb) was

94.7kg 24.8% body fat

My question is if I opted to go hard on cardio ( I do occasionally at gym) but like burned an extra 1800 or so cals a day from it without changing my current calorie intake of 1750- 1950. What kinds of weight loss could I hope for in say a month or two from now?

Cheers for any advice

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Haven’t touched the cheesecake in the fridge

I just wanna humble brag how proud I am for not eating ANY cheesecake I made on Friday for my husband

The biggest issue on making progress on my weight loss journey was binge eating and food noise. I would just mindlessly eat and eat until I was grossly full. But I started counting calories 4 months ago, even when I was being “bad” and going over.

Counting calories alone has helped me make better food choices. My “dessert” is homemade Greek yogurt, honey, chia seeds and delicious frozen cherries. I very much look forward to my dessert and it does the job of hitting my cravings

I’m just so proud that I have my food cravings under much better control. Now I just have to work on … working out lol. Fuckin hate it haha

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Starting a weight loss journey, but I’m very discouraged and overwhelmed.

Hello all, to start off I’m 29(M) and sitting around 330 pounds. I’m a blue collar worker which has kept me active to the point where I have pretty decent strength and stamina so I don’t really have trouble doing many things. At the start of this year my wife and I were determined to change our lifestyles in order to get fit/healthier. Made changes to our diet, really paying attention to what we are consuming, started going to the gym at least 3 times a week (For me it’s about 5 miles of cardio, 2.5 miles walking with incline and 2.5 flat jogging) It’s not much but we had to start somewhere! Consistency wasn’t the best when we started, but now we are halfway into the year and have gotten into the groove of things and doing great at maintaining our new lifestyle. The problem lies more with me, I get so overwhelmed and discouraged so often. I want to start adding extra exercises to help lose weight and build muscle. Mainly body weight exercises but there is so much fitness information out there that’ll contradict each other, I feel like I gained nothing when I’m done researching things to help me lose fat. Every time I look in the mirror without a shirt, I HATE what I see and just start thinking “what’s the point, you are too far gone anyway”. It looks as if all my weight is in my torso/stomach region, my arms and legs look completely opposite. It feels like an endless cycle! This subreddit is very inspiring, I came here in hopes of hearing if anybody has a similar story and what helped you through, maybe even some tips. If not, then at least I got the chance to vent!

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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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