What actually happens if your deficit is too high?

Back when I started my weight loss journey, I weighed about 350 lbs. I was also pretty much completely sedentary as a work-from-homer who never exercised. I checked the calculators and saw that my BMR was about 2500, and my sedentary TDEE was about 3000. Decided that a daily caloric intake of 2000 would be sustainable, safe, and effective for me.

Fast-forward a couple months to today. My actual caloric intake has really been more like 1500-1800 instead of 2000. I also started exercising, slowly at first, but I've worked up to where I'm burning an extra 1000 or so per day. This paints a much more drastic picture on the TDEE calculator. I'm down to 315, so my BMR has gone down a bit. But with the exercise added in, my daily usage is probably somewhere in the neighborhood of 3800. That means that instead of a 1000 calorie deficit, I'm effectively doing a 2000 calorie deficit. And that's borne out by the weight data, losing an average of about 4 pounds per week since I started, much faster than is generally recommended.

I'm not expecting this to be sustainable forever. At some point I assume I'll be miserable unless I start eating more or exercising less. But for now I honestly feel fine. I still have a ton of fat stores, so it seems like my body is having no trouble fueling whatever I ask it to do. I'm taking a multivitamin to make sure I don't run into any micronutrient issues. I'm planning to start lifting to try and minimize muscle loss. So my question is, am I actually doing anything dangerous here? Is there something physical I should be worried about at such a large deficit, or are the typical recommendations really more about sustainability and mental health?

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Calorie deficit stall in progress?

I've been on a calorie deficit for a month and half at 1200 calories a day. I set it low in case I undercount something or eat a little over. I probably average closer to 1300-1400. I am 19F 5'6" and currently 151 lbs. I started at 165, so I'm down 14 lbs. I noticed in the past week that I'm both suddenly struggling to stay within my 1200 cal due to increased hunger, and my weight hasn't gone down much. My first reaction was to lower my daily count to 1000, but thats just me being dramatic.

I haven't done a lot of research on weight loss, pretty much just making this up as I go. Any tips on how to healthily start losing again? Could it be related to my menstrual cycle? Just ended last week.

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Anyone sick of how much the diet industry has overcomplicated being healthy?

It’s really not that complicated to lose weight and be healthy. You don’t need to follow a special program, you don’t need to pay anyone anything. You don’t need keto, paleo, low fat, etc, etc. All you need to do is build healthy habits. Get 7-10k steps a day, stretch a little, get 45 minutes of planned activity in a day (with atleast two days being weightlifting). You don’t need to eat healthy 100% of the time. Just get in a lot of fruits, vegetables, and protein- eat healthy around 80% of the time. The diet industry has overcomplicated weight loss so much that some don’t even wanna try. People no longer realize that it’s a slow process of building healthy habits, not a race to the finish with complicated routines and programs.

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finally doing it

i’ve been trying for three years to lose weight but have had a binge eating problem. and i started my journey again recently and i can tell this time is it. i recently decided to go back to college and it is so much easier here. i am so busy and therefore have almost no time to bored eat.

i have felt very unfulfilled lately and now that i am majoring in what i know i want to do, i have a strong goal and therefore a strong why. but not just for weight loss, but for living a happy, healthy, and thriving life.

if you’re struggling with emotional eating, it could be many things, but it could be you’re unfulfilled. so many of us settle for things that aren’t for us (jobs, relationships, etc).

you can do it.

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I finally noticed my weight loss today

I've lost about 20lbs this year (for reference, I'm 5'0). Though I knew the number on the scale was going down and my closer family/friends have commented on my changed appearance, I only really noticed the weight loss today when I put on my clothes from last fall and found that they don't fit me at all anymore. I went shopping today and actually felt excited about trying clothes on and wearing new outfits on vacation soon. I was quite surprised at the sizes I was able to fit into again. I'm not quite at my goal weight, but I am back to my pre-covid weight. I'm aiming to maintain my current weight until I finish training for my first half-marathon this fall. I don't have anyone to tell this to irl at the risk of sounding arrogant/toxic, but I'm proud of my progress and body (not just vanity-wise, but my endurance/fitness I've built through running and cycling this year). :)

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Over the past 10 years I’ve gone from 118 to 130 to 145 , where I stayed until I randomly gained 30 pounds in 1 year 2 years ago. Now I am 30f 175 pounds, trying to get to 125 so I can feel confident again. But mostly, I just want to be healthier. Any tips appreciated!

I worked out a lot ten years ago but stopped and have barely done any workouts the last ten years, except for a few here and there, not really caring much about working out as I was fine with my weight. I also don’t eat super healthy either but wouldn’t say I overeat. I’m not sure what caused me to gain so much weight so quickly a couple years ago but I had been feeling really depressed and barely left my bed ever, always ordering in so that could be it. I also had a massive cocaine problem but it didn’t restrict my eating like it does for a lot of people, just made me really unhealthy obviously.

Anyway, I recently decided I wanted to get healthier and work on myself so I got sober, started running via Couch to 5k, am walking on days I’m not doing the app (have done 7k+ steps daily the past week!), going to yoga once a week, doing daily strength training workouts, and trying to eat less/healthier in general. I’m also considering GLP-1s too to help with weight loss but haven’t started them yet. That being said, are there any other tips anyone has re: losing weight and improving my overall health? Thank youuuuuu

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Advice on Body recomp vs. cut-bulk cycle for wieght loss and muscle gain

So I'm a M19, weighing 88kg (195 lbs) and I'm 174cm (5'9). My goal is to build a physique over the next 1.5-2 years where I'm lean and have a good amount of muscle mass at 21 (idk what weight that would be). I have minimal gym experience, having lifted weights only a handful of times in my life. I have been seeing a lot of ways to go about it, and I think I'm left with two options of a recomp or cutting down to a certain weight and then bulking again to gain muscle, and then cutting again to become lean. If anyone has achieved a similar goal that I have set out or has experience in any of the two methods, please let me know and help me out about how i can go about this weight loss journey.

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