When will my arms get smaller?

(F22) I’ve been in a calorie deficit for about 6 months and focused on getting in enough protein, and I’ve cut down on sugar. I’m a busy student so I don’t hit the gym but I do walk as much as I can. I’ve lost 10 pounds so far and I’ve noticed the loss in my abdomen and face but my arms haven’t changed much, I’m assuming due to genetics. A few years ago my arms were a lot skinnier and got bigger when I gained weight, and now I’m trying to get back to those arms. I know you cannot spot reduce fat, but I’m wondering how or when I will start seeing a change in my arms to match with the rest of my weight loss.

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Weight Loss / Recomp with Muscle Memory Effect

Hi All,

Curious to hear about people's experiences with weight loss in the setting of muscle memory. For those who aren't familiar, the muscle memory effect is a cool phenomenon that allows your body to very quickly regain muscle you once previously had. So if you were jacked and then lost all your muscle from a hiatus, if you started up again, you could regain your muscles in 2-3 months, even if they required 10+ years to gain initially.

Anyway, while I've lost weight many times in my life, this is the first time I'm going at it with the muscle memory effect. Granted I was never that muscular, but I've probably lost around 5-10 lb of muscle from a few years ago when I got into weightlifting.

Now that I'm back in the gym lifting heavy again, I see my strength and muscle coming back very quickly, and that's while I'm in a caloric deficit of ~300-500. I'm also not feeling as tired as I usually feel during cuts but that could be because I'm in ketosis.

As far as my weight loss, this past week, I was 129.6lb on Monday and already I've lost 3.2 lbs. I'm 36 yo man at 5'4 (~20% BF). And FYI, I've already lost my initial water weight weeks ago and have been in a state of ketosis for a while now -- so the 3.2 lb drop is probably not mostly water weight.

On top of this, due to muscle memory, I imagine I've also gained some muscle right? I mean I can visually see a difference in size, even in my low glycogen state due to keto. So that means I've potentially burned even more fat than the scale shows.

I'm kind of at a loss here. I know it's healthy to aim for 1-2lb/week but maybe this isn't so abnormal when you have muscle memory on your side? I wonder if the crazy initial boost in muscle is increasing my metabolism, increasing my testosterone levels, and that's allowing me to persevere without much fatigue.

Would love to hear from other ppl's experiences

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How do you even stick to weight loss meal plans without losing your mind?

Ok so I'm really trying to stick to this weight loss thing, but I always give up halfway through the week because either the meals are super boring, or I just don't have the energy to figure out what to cook. I keep seeing all these fancy meal plans online but they seem impossible to follow unless you have like hours to cook every day. Is there some kind of hack to make it easier, or am I doomed to just eating plain chicken and broccoli forever? Throw me your tips because I can't keep ordering takeout and pretending it's fine.

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One month in

I’m only one month in, but I feel like I should be seeing more results. I’ve lost 1.5 pounds and have been counting calories and going to the gym at least 3 days a week. I mainly do Orange Theory, but have gone to yoga twice this month. For context, I’m a female, 6’1, and currently weigh 213. For the most part, I’m under my calorie goal and hitting my fiber and protein goals at least 5 days a week. I’m not currently drinking because I wanted to see what impact that made, and it’s helped with energy and motivation, but otherwise, there's been no difference in weight. I know I should be patient, but I feel like it’s never going to happen. I wouldn’t care about the weight if my stomach didn’t show it, but here we are. I’m thirty-four, so obviously things change but I feel like I’m in the past when I wanted to lose weight; it was easier. I have also tried weight loss medication and it didn’t work for me. I saw no change and it had no impact on my appetite but I’m also worried that some how messed up something in my system.

Any advice?

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Really low confidence during weight loss.

Hey everyone, sorry for the upcoming venting. I hope this isn’t the wrong subreddit, since it’s related to weight loss. Anyways, it’s as the title suggests. I keep seeing photos of women my exact weight and height (I am 5’1 & 146lbs) and the way I carry my fat vs how they carry theirs has been driving me crazy. I know it’s ridiculous and childish, and I also know that everyone carries fat differently but does anyone else feel insecure DURING weight loss? I am 17 pounds down since December 29th and while I am noticing some slight changes, I obviously still am going to have fat knees, super fat thighs and flabby arms for now… and knowing that I could probably only lose this once I lose a shit ton of more weight sucks.

No judgement please, I am just trying to just voice my frustrations out and see if anyone relates.

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having a minor issue with calorie density of foods as I transition back up to maintenance calories

So I've been on this whole fitness journey for almost 14 months at this point, and I am ~6lbs away from my goal weight. I don't really want to overshoot my goal weight by too much, so I need to increase my calories for a soft landing at maintenance calories. I'm currently eating between 2000-2200 calories per day, and based on my rate of weight loss over the past 6 weeks, I am in about a 700-calorie-per-day deficit. So I need to bump up from 2200 to around 2900.

The issue I am having is that it was hard enough fitting in an extra 400 calories per day when I went from 1800->2200 calories. Like, I mean literally fitting those calories into my body is difficult because we have swapped entirely over to high-volume, low-calorie foods. I have about 800-900 calories between 5am and 1pm (protein coffee for breakfast, fruit/habanero/yogurt/granola bowl for mid-morning snack, chicken burger or hot dog for lunch) then I usually have stir fry for dinner for about 1k calories, then a snack before bed that is another fruit/yogurt/granola bowl for around 300 calories. The stir fry usually fills up an entire 60oz pho bowl to the brim and weighs 3-4lbs.

If I want to add more calories to this with my current methods, there will physically not be space inside of me to fit the extra 700 calories into this meal. I could spread them out over my other stuff that I eat, but I'm going to have a similar issue with volume. I don't necessarily want to add more meals/snacks because that's just more stuff to keep on top of timing-wise, and I can get off schedule pretty easily depending on what I have going on with work/life things.

I don't really want to fall into the trap of adding stuff like cheese, butter, or sauces back to the mix because that can spiral out of control pretty quickly.

what did yall do when you got to maintenance and had to bump your calories by a significant amount?

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Weight loss bringing back trauma

Hi guys. I’m new to this subreddit and I’ve successfully lost 30 lbs. I was severely overweight and it was causing a lot of health problems for me. The weight loss has definitely improved my quality of life and I only have 39 lbs left to get to my goal weight. However, when I started to see the changes in the mirror and seeing myself get smaller, its scaring me a little bit. I have a lot of trauma from my teenage years where I felt small, controlled, manipulated, and vulnerable. I think subconsciously I gained so much weight because eating and getting bigger protected me from my trauma. I know these feelings will get better with time and I am seeking out a therapist to talk through these things with me, I just wanted to rant about it a bit. Has anyone else felt this way?

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