Bulked to 145 at 16, any healthy way to cut fat?

I used to be skinny fat at 125, little to no muscle, but cutting would have meant going close to underweight at the time about a year ago.

I’ve been off and on, but I’ve had two 4 month weight lifting journeys, one up to a year ago about this time, and one from Late August to now (and still going), and bulked up to 145 pounds (can’t go significantly higher, planning on joining AFROTC in the future, 5’6 maximum is 155 pounds and I’m waiting to see if I’ll get any taller before trying to bulk up any more, so that’s not an option)

Problem is, I’m still around the same 23-25% body fat as when I started, and I want to at least reduce that to AT LEAST under 20% to reduce some of the excess fat on me, possibly lower eventually, but not if losing weight to get there would be unhealthy.

It seems like teen weight loss is kinda mixed, some sources say it’s not advisable AT ALL, some say up to a 300-500 calorie deficit is okay, personally, my plan was to lose around 0.5-0.6% BW per week, but if I had to go at a rate of 0.25%, or even 0.1% to not mess things up, I’d do it

Now one other thing, yes I could get to under 20% just by recomposition, but this would take several months and I know from several weeks of research that it’s much slower than a cut and lean bulk cycle, so if I CAN, I want to use cut and bulk cycles to my advantage, any thoughts?

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Anyone else have a weight loss companion?

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My slow progress this year. What worked & what didn't - 100 kg (220 lbs) to 87 kg (191 lbs) in 7 months

I started working on my weight from May. My original goal was to end this year at 75 kg but I only lost 13 kg. I still hope to achieve this in 6 months.

I tried going to the gym at first but I couldn't stick to it. At this time I also started consuming lots of knowledge about muscles, protein, & fat. I got overwhelmed and stopped completely after 2 months when I was 92 kg.

Then I started to think about my weight again after 2-3 months and decided to be more conscious about how I do it. I stopped trying many different workouts and techniques and only focused on 3 things. I researched a whole weekend to set these goals.

1. 1300 calories per day
2. 100g protein a day
3. 8000 steps a day

This isn't perfect, 1300 calories isn't even healthy for my weight actually but I stuck with this for few months now. I don't reach all 3 goals everyday but I do it most of the week. This helped me get from 92 kg to 87 kg.

I stopped trying to evaluate my routine as I was learning new things as it was exhausting and mentally draining. I plan to evaluate again only once I hit 80-82 kg. Until then, it's like brushing my teeth. You don't think about it.

This has been my weight loss journey so far. Hoping to reach 75 kg by June.

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None of my clothes fit after weight loss

A bit of a rant. I have lost about 20 pounds (I went from 145lb to around 125lb) and a large majority of my clothes no longer fit. I had to purchase new jeans and a pair of trousers for work a few months ago. Today I purged my closet of everything else that doesn’t fit. My tops still fit but none of my pants/skirts/dresses/pajamas work. I was hesitant to get rid of stuff because I didn’t know if this would last but I was genuinely sick of having a closet full of stuff and nothing to wear (because none of it fits). Of course I’m super happy with my results so far and hoping to lose a little bit more before calling it but this is definitely an expensive side effect I wasn’t really anticipating. I didn’t think I would have to get rid of so much stuff. And I also have to explore/find my silhouettes again. The cuts of pants I used to get were focused on hiding certain aspects of my body and I actually don’t like those shapes on my current body anymore so it’s not just a matter of buying my old stuff in smaller sizes. In my opinion, I built a beautiful wardrobe over the years so it’s a bit painful to watch it go and have to rebuild again. It’ll all be ok and honestly I am so much more confident and excited about life after the weight loss so this is a small downside.

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Weight loss and metabolism

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Any advice at all

Hello, all. I haven’t been on Reddit in quite some time but I’m feeling a little desperate and need some advice…any advice.

Some background information: I grew up in a very unhealthy household. Mentally, physically, you name it. I struggled with self-confidence and my weight pretty much my entire life. I was always around 145 to 150 in high school (5’3 so I think I’m considered petite) and felt so…gross.

I was 145 when I met my husband, and that was my weight when I got pregnant the first time in 2023. I went from 145 pounds to 198 pounds during that pregnancy. It took me almost 2 years to lose back to 155. I tried several diets and exercise routines over that time but nothing ever lasted more than a week or two before I was exhausted or so hungry I was nauseous. Fasting changed that, but it still took so long and I had to be so careful, I was quick to eat even an ounce too much and gain several pounds back. One missed day felt like weeks of setback. I finally hit 155; I wasn’t that happy with the way I looked but I was proud I had finally made it that far. Thanksgiving of 2024 I found out I was pregnant again. My emotions snowballed but I managed to watch how much I ate. I went from 155 to 196. Not a startling difference, but enough that I wasn’t entirely discouraged to try and lose again.

I had my second child in July of this year and pretty much started researching different weight loss habits and methods as soon as I was healed enough to start exercising. I found a set of videos that were low-impact strength training (which was the best as per the research I’ve done). I found a channel called Coach Viva on YouTube that detailed “lazy” ways to lose fat, which were mainly small lifestyle changes that added up over time.

I’ve started trying to incorporate more vegetables by buying fresh over canned. I’ve started trying to have more fruit by making smoothies with oats and Greek yogurt. Greek yogurt has replaced sour cream in my meals when we have dishes like homemade burritos and chili. I’ve started adding cottage cheese to my scrambled eggs. I’ve managed to stick to exercising at the very least three times a week for at least 10 minutes each session. I don’t eat chips, I don’t bake sweets like muffins and cookies anymore, I stay away from candy except for the occasional Reeses Cup when I go grocery shopping as a treat for myself. I drink more water than I ever have in my life, and I’m shooting for a liter by at least 6:00 P.M. every day. I’ve cooked meals for the last three to four years, and NEVER eat fast food anymore. I’ve started drinking coffee with literally an ounce of creamer only (I measure it out) and trying to keep up with herbal tea at night to calm down and get good sleep.

I’ve managed to go from 189 pounds when I left the hospital to 155. But that’s where the progress stopped. I’ve been bouncing between 155 and 162 for about two months now. None of it seems to be working anymore. I checked my weight last Monday (my weekly weight check) and I’m back to 164. Since then I’ve been pretty discouraged and have just kinda drifted. I’m pretty sure I’ve gained more than that back and I hate it. I’ve worked so hard to lose and the progress just stalls and goes backwards, even when I’m doing everything “right”. At this point I would suck it all out with a vacuum if I could. 😭 it’s impacted my mental health and self-confidence/esteem immensely, which in turn has affected my relationship with my entire family. I’m looking into therapy to help but I won’t lie, I absolutely hate myself right now. I want to hit at the very least 125, but 120 is my goal.

Any advice is much appreciated. 🖤

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How to diet when you’re overworked

Hi all! I lost about 50lbs around 4-5 years ago with the help of this sub. I kept it off until recently. I’ve gone back up 10-15lbs from my lowest/goal weight. It’s not much, but it’s enough I need to rein it in.

I think the issue is my job. I’m working more hours than ever (50-60 hours/week) and I’m traveling a lot too. This has led to more high calorie/fast food as well as going hard on the sugar from the stress. Less time and ability to exercise, and less sleep is not helping either.

Any other individuals here with high stress, demanding, and time consuming jobs? What are your tips for dieting when you have no time to meal prep (something I relied heavily on before)? How do you make your life easier in your weight loss journey and prevent it from taking up mental and physical energy you just don’t have? Living on protein bars is not going well for me.

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