Hi everyone,
I’d really appreciate advice on how to approach fat loss in a healthy, sustainable, long-term way. I’ve included detail so you have the full picture.
Stats & background:
- Age: 29
- Sex: Female
- Height: 167 cm
- Weight: ~70 kg
- Body type: Hourglass
- Goal: Lose body fat / lean out while maintaining as much muscle as possible
- I build muscle relatively easily but often feel like I “bulk” instead of leaning out
I’ve attached a photo of where I’m at now. https://imgur.com/a/current-photos-PfVP0FE
Important context:
I’ve added comparison photos from 2021 (~59 kg), when I felt more comfortable with my body. https://imgur.com/a/old-photos-UNmWjFO
That was the result of severe depression and undereating (often not eating all day, then having a bag of chips). I was unhealthy, had little muscle mass, and didn’t feel good overall.
I do not want to recreate that situation or exact look. I understand I was thinner due to lack of food, not fitness. That said, I’d like to move toward a similar level of leanness—this time with muscle, health, and sustainability.
I estimate I may have ~10 kg of body fat to lose.
Training & activity (since 2023):
- Gym: 2–3x/week (with some breaks due to travel/sickness)
- Lower body: 1x/week
- Upper body: 2x/week
- Mostly machines
- 20 min incline treadmill after workouts
- Running: 1–2x/week, ~30–45 min / ~5k
- For cardio, fitness, and mental health (not expecting weight loss from it)
- Walking: ~1 hour, ~3x/week
- Water: 2–3 L/day
Energy expenditure (Fitbit estimates):
- ~1900 kcal on inactive days
- Up to ~2300 kcal on active days
Nutrition approach & challenges:
- I don’t currently track calories consistently
- I have a history of an eating disorder, and calorie tracking can backfire mentally for me (I stop listening to hunger cues)
- I understand CICO and am open to careful tracking if that’s the best option
Main challenges:
- Portion control
- Feeling full/satisfied, especially in the evening
- Some emotional eating
- Craving salty snacks
Typical diet:
- Breakfast:
- Oatmeal with protein powder, berries, flaxseeds or fried egg, bread with butter & cheese, veggies
- Lunch:
- Salad with beans for protein
- Dinner (largest meal):
- Cook with my partner
- Mix of whole foods and comfort meals
- Examples: chicken legs or breaded fish fillets with potatoes & veggies, chili con carne, wraps, homemade pizza, weekly takeout burgers
Snacking:
- Not excessive, but I crave something almost daily
- Strong preference for salty snacks (chips)
- I usually allow a small bowl ~2x/week since full restriction backfires
- Open to suggestions
What I’m looking for:
- How would you approach fat loss in my situation?
- Should I prioritize:
- Slight calorie tracking (and if so, what range)?
- Protein/macros?
- Adjusting training volume or intensity?
- Increasing NEAT/steps (within realistic time limits)?
- Advice for people who build muscle easily but want to lean out, not bulk
- Tips for portion control & satiety without triggering old ED patterns
My goal is a loving, realistic, effective approach—something I can sustain long-term while still enjoying life.
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