Need help deciphering food vs net calories.

My daily calorie intake budget is now 1,600 as I’ve lost 5.5 pounds from August 5 until now, and I’m still a bit confused about what it means for the section for food calories versus the net calories.

I understand that the exercise portion is what is being recorded by my Apple Watch and is being taken away from what I’ve eaten in a day, so essentially my daily budget goes down depending on how much exercise I’ve done. I go to the gym 5 times a week, 3 or 4 depending if my old back injury is being feisty lol. I’m on the plan of losing about 1 and a half pounds a week. My total weekly calorie under the calorie budget usually is almost 5points away from being 5000 calories for the whole week, which roughly rounds up to about a pound and a half of weight loss?

What does the net mean? Is it supposed to be higher than my actual food intake? Today my exercise caloric was low as it’s a rest day as well as I increased my carbs today being that I have been on a strict diet until recently. Budget: 1600, food: 1425, exercise-248 even though Apple Watch says 630, net : 1,177, under 423 under 1,674 weekly budget.

submitted by /u/TheLyingPepperoni
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Jojez4X

I'm not losing weight. What gives?

Weight loss anomaly. I have been stuck yo yo- ing for months.

39M, 6 ft, 214 lbs

Bench ~ 315 1 REP PR\ Deads ~ 425 1 REP PR\ Front Squat ~ 225 1 REP PR (I dont back squat...bad back)

➡️➡️➡️➡️

2 recent DEXA scans (yes a real dexa machine from a medical physician):

May 30: 228lbs, 27%bf, 160lbs lean mass

July 30: 214lbs, 27%bf 158lbs lean mass

I was on creatine the first weigh in and stopped taking it shortly after.

Bone density remained the same, I lost only 4 lbs of fat, and 8 lbs of what I can only assume is water/salt/glycogen

RMR is 1923

Scan shows muscle loss, but between both scans my strength has either remained steady or slightly increased depending on the lift.

Regardless, my clothes fit looser, muscle tone is getting more visible and vascular, but progress is incredibly slower than my last cut, when I used the exact same diet/process to shred to 9%bf.

➡️➡️➡️➡️

Recent Bloodwork shows 680 testosterone score, and normal bloodwork across the board.

➡️➡️➡️➡️

Daily fitness includes (with chest HR monitor):

A morning f45 workout (avg 640 cals)\ Evening lift (avg 500 cals)\ Evening hot yoga (avg 400 cals)

Roughly 1500 cals per day in fitness

Daily diet hovers around 2200 cals avg.\ Avg 200g protein. I do weigh portions on a scale for calorie tracking. Every 2 weeks I have an insane cheat day of like 10,000 cals, And causes a temporary water/glycogen weight fluctuations of 15lbs.

➡️➡️➡️➡️

With fitness and diet, I am running an avg deficit of plus or minus1500 cals per day based on

RMR(1923) ×1.2 = 2307\ Excercise burn Daily = 1500\ TOTAL 3807\ LESS calorie intake of approx 2200\ Equals 1600 CALORIE DEFICIT DAILY\ Which should amount to 3.2 lbs per week.

Yet im stuck between 210 and 220 on the scale 3 months later...

➡️➡️➡️➡️

In summary -

1500 Daily calorie deficite\ Weight not changing\ BF% not changing.\ Strength holding steady\ Stopped taking creatine monohydrate (Canadian made) still no change.

What. The . Fuck is going on here?

All thoughts are welcome.

submitted by /u/sock_full_of_mustard
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2SU1ANX

How do you find the motivation to care about weight loss again?

I’m trying to get back into tracking calories and cutting out carbs, but I just don’t want to. I want to eat pasta and potatoes. I want to have a brownie or piece of cake every week. I want to eat dairy without getting the low fat variety of it. That’s what I want.

I was thin my entire life because I didn’t have a healthy appetite. I would forget to eat. It wasn’t important to me. I rarely had cravings & I was stressed at holidays when everyone made a big fuss over the food bc I just wasn’t interested in it & really didn’t want to sit around a table that long or try everything.

Now that I’m in premenopause and on a med that causes weight gain, my every thought is about food. I’m off work for 2 months with nothing to do except going to the gym. On the weekends my bf & I just eat together bc we’re old & tired. What else is there to do besides eating at middle age? Lol jk

But seriously now everything is about food & im not over caffeinated and I quit vaping so I’m not over nicotined into having no hunger. And this damn med makes me crave literally everything. The only joy in my day is eating. I can’t get dopamine any other way bc it blocks the receptors. Food is my only happiness. I have to make it another month before I can step down to a lower dose, but there’s no guarantee I can go completely off it in the future. I might be stuck with the anhedonia and lack of enjoyment with life.

So here I am back at 160 lbs again, and I have gained back 10 of the 25 I lost, and I’m trying my best to find motivation to go back on my carb free diet but honestly I don’t even care anymore. My dr had given me a lecture about diabetes, but I’m close enough to a healthy weight now that doesn’t mean much to me. I could just go to the gym and gain muscle with this higher calorie diet. I don’t even want to lose weight anymore bc my clothes fit close enough. But some part of me knows I’ll gain back the rest of the weight & more with this mindset, bc enough will never be enough. That’s how I ended up at 180lbs and felt hopeless. Before I started all of this.

How do you get the motivation to care? What’s some content worth watching that will bring back the motivation to workout & eat healthy? I need inspiration. When I watch fitness related content I don’t feel motivated. When I see muscled out body types I immediately dismiss it bc that will never be me. When I watch videos about what to eat, I think what a great idea, time for a snack. The only way I can lose weight is letting myself be hungry for a majority of the time & find a way to distract myself. Nothing else works for me.

submitted by /u/Fun-Dare-7864
[link] [comments]

from loseit - Lose the Fat https://ift.tt/eSCfzRl

struggling with motivation even with a supportive partner

hi i’m 26 and started my weight loss journey at 340 pounds only a few weeks ago. I’ve known for a while I need to make some changes and i’ve been super lucky bc my girlfriend has been so supportive. She’s pretty athletic and has basically taken the reins, she cooks all my meals to keep me in a deficit, tracks both our calories together, goes on long walks with me and encourages me to get more exercise.

Here’s the issue…she really annoys me. I feel like an ahole because she’s been nothing but supportive and helpful but I constantly feel so behind when i’m with her. She wakes up full of energy, looks great, never gets tired. We both cut out a bunch of food from our diets to stop me from binging and all i think about is the food I miss eating while she seems totally unbothered. She goes ahead of me on my walks cause im slower than her and i know she’s jsut trying to help but its like the more work she puts into help me she unintentionally reminds me just how far i’ve let myself go.

As far as progress Im proud to say I’ve lost 6 pounds ….shes lost 7 pounds (unintentionally through the extra exercise she’s been doing with me and the diet changed) and she started at 95lbs so now im terrified that her support is going to put her at a health risk, because she did not have 7 extra pounds to lose.

Has anyone been in a similar situation? How do you stay motivated without wanting to through yourself a pity party? I’m not looking for sympathy my girlfriend hasn’t done a thing wrong but how i do accept her help without feeling less than. Any advice is appreciated even if it’s tough love.

Thanks for listening and don’t hold back with brutal advice i need it.

submitted by /u/Ok-Incident-5697
[link] [comments]

from loseit - Lose the Fat https://ift.tt/ZTqjOtE

Still extremely hungry on my calorie deficit

I am 5'0 and I started at around 118-120 lbs. I have cut to a calorie deficit of about 1350 (at my best effort) and I already lost about ~5 lbs, so I am now about 112-113 lbs. I would say the weight loss has been slow, because I am so short, about .5-1lb a week.

However, some days (not all...) I am ravenous. I'm feeling starving, can't focus on anything but food, and so hungry I need to go eat something. So those days, I tend to go over, I can't stick to my calorie deficit. I don't feel satiated unless I eat 700 calories in a meal. I don't know what to do - am I supposed to feel this hungry even about a month in to my calorie deficit? My body has not adjusted yet.

submitted by /u/akhtarank
[link] [comments]

from loseit - Lose the Fat https://ift.tt/yAjKi1v

Weight loss and OCD

Hi, I'm new to this subreddit and have been to trying to manage my weight for years. My problem is that there's a fine line between calorie counting healthily and obsessively for me which I tend to cross most times I'm trying to lose weight. Luckily, I've had a nutritionist and a PT help repair my relationship with food and enable me to start calorie counting again. With this all being said, I was wondering if I could get some advice on how's best to monitor my progress and what are some good habits to make in order to lose the weight and maintain a healthy weight.

Current weight= 240lbs ISH Height = 5'9 25F

My fitness pal is currently recommending that I eat 2300 kcal per day. What kind of percentage fat/carbs/protein should I be looking at etc?

Thanks in advance

submitted by /u/parajoykillmore
[link] [comments]

from loseit - Lose the Fat https://ift.tt/YSU2mnN

People who have lost a significant amount of weight, do you feel connected to your past self?

I’ve been loosing weight for the last five years. I’ve lost 195 pounds, 180 of those pounds came off naturally with cico and exercise and the last 15lbs has been with the help of glps which I started on in the beginning of June to help break a plateau after injuring my knee training for a half marathon and being unable to workout how I usually did. (I’m recovered now and back in my routines!)

I’m just 15 ish lbs away from being at a healthy bmi and it will be for the first time in my whole life I’ve ever been considered healthy. I know I’ve gone pretty slow and took my time but I still feel a bit shocked. Looking at old photos I feel disconnected from myself and how I lived my life before making these changes. It’s kind of a mind fuck to put it bluntly.

I’m in therapy and we started to talk about this. Recently started with a new therapist bc my old therapist was not helpful on this topic at all and as you can imagine it’s become a pretty big one for me.

I sometimes get embarrassed to share this information about my massive weight loss with new friends who never knew me as a big person, in some ways I wish no one ever did, but it feels not genuine to not share. But also who I was feels not genuine to who I am now. I guess I want to have more empathy for myself and at least body neutrality. Idk it’s so complicated for me. Bc I do feel like I give myself grace but I just feel like a little lost in who I am now. But I’m happy with the changes and my lifestyle. I feel healthy. And that means a lot.

Anyways, how do you guys feel about it?

submitted by /u/Outrageous-Ad8581
[link] [comments]

from loseit - Lose the Fat https://ift.tt/FDX47bP