Whats to aggressive of a deficit?

I’m looking for some help figuring out a healthy calorie deficit. I’m a 5'10", 24-year-old male, and my current weight is 224 lbs. I used to be around 240, but before that, I was closer to 170 with muscle.

Unfortunately, I went through some medical issues and injuries from a work-related accident. I was bedridden for a while, and even once I could move around, it was only for short periods a couple of times a day. With that, plus the medications I was on and not being able to cook for myself, I went from about 170 with muscle to 240 with little to no muscle and a lot of fat.

I recently started a calorie deficit, eating around 1,750 calories per day. At first, I saw some weight loss, which was probably just water weight, but since then I’ve completely plateaued and can’t seem to lose any more. I’m not sure if my deficit is too low, too high, or if I’m doing something wrong.

I mostly drink water and occasionally a zero-calorie Powerade (about one per day). I make sure to get enough fiber and eat filling foods that aren’t unhealthy, along with some fruits and vegetables.

Due to my current job, I work 5–6 days a week, doing 9-hour shifts from 1 PM to 10 PM. The gyms in my town open late (around 10–11 AM) and close at 10 PM, which makes it hard to go. Also, because of my injuries, I can’t lift as much or work out as intensely as I used to my doctor also advised me to take it easy for a while.

I work as a security guard in a small kiosk and have to patrol for about 15 minutes every hour or so (we rotate, so I can’t do more than that). Any workouts or exercises that can be done in a small kiosk would be really helpful.

Thank you in advance to anyone who comments

(also i know exercise doesnt=weight loss but i need to exercise to try and keep what little muscle i have left)

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Weight loss after an eating disorder

So, I developed anorexia when I was medically obese. I reached the lower end of the healthy range before attempting recovery and I’m borderline overweight now. I’ve only been in recovery for about two months, but I literally can’t stand the way that I look right now. I‘ve tried to lose weight again in a normal deficit, but I always end up extremely hungry after a few days and eat my progress away. I know that I’m not supposed to focus on my weight right now, but I literally cannot go back to where I started and I am terrified of it happening. The way people treated me compared to the way they treated me when I lost weight was horrendous. How long before my body will let me sustain a healthy deficit? I’m not aiming for an unhealthy weigh and I’v only attempted a deficit of 400-500 calories. How long will this last? Will I be stuck at this point forever?

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would my TDEE be moderately active or lightly active?

i work out 3-5 days a week for about 45min each time just lifting weights right now because i’ve stopped liking cardio so i don’t do it anymore. i work 5 days a week where i am mostly walking at a retail job and on those days i average 10k-14k steps. and i go to class for 3 days a week where i walk about 40mins a day.

right now as someone who is 5’3” and about 150lbs (maybe add a few pounds) my TDEE is 2450 as someone who is moderately active so then my limit is 1950 and it is easy to eat below that. i usually eat 1300-1800 when im not drinking since im trying to really cut down on it lately. does it sound like im eating too much to see weight loss and would you consider me moderately active?

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How to start again

I (36F) have been on a weight rollercoaster the last five years, after dramatically losing about 40lbs and experiencing what it was like to be "skinny" for the first time in my adult life in 2019, to gaining it all back and more slowly over the years, with some fluctuations in between. I'm now at the heaviest I've been in my life, I got to this point because of a variety of factors - aging, medications that ramped up the "food noise", traumatic experiences that made me turn to food to cope and caused a depression that made it hard to get out of bed, let alone work out.

In the last couple of years too, I've been beset by worsening hip pain due to a congenital impingement, and really bad back pain after suffering several sprains in succession. All this to say there are valid reasons for my weight gain, and valid reasons for why it's harder for me to lose weight, but it doesn't preclude the fact that I am responsible for getting my weight back down to a healthy level.

I want to gain more muscle to age better

I want to lose weight to feel more mobile and in control of my body

I want to improve my self confidence overall

I am just so overwhelmed, because in the past few years every time I attempted to "start" a weight loss journey, something has happened to throw me off. I'm worried I'm caught in this loop and I'll only get heavier and heavier from here. How do I get over this and start again? (Also i considered taking a GLP1 but i simply cannot afford it)

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Need advice (24M)

Hello everyone, I’m new to this thread. I need some advice losing weight in the U.S. I’m 5’11 and 225lbs. I have had a very rough weight loss journey and most of it,if not all, is my fault. Now I originally went to the company Hims to try out the Glp-1 to help with my weight loss journey.

Unfortunately, I got a rare side effect (involuntary muscle twitching), which apparently doesn’t happen often. I understand this is my fault and that I have to live with it forever, as it’s a condition not just an apparent side effect. The funniest part was that I only used it once.

If I didn’t learn my lesson enough, I tried the same thing off of Hims but in pill form. Essentially, for a couple months these pills did just fine with me. Not one reaction. Recently, I’ve been getting hot flashes from them and extreme fatigue which are both common side effects. I decided to stop those as well.

I have heard all over tiktok and YouTube about peptides. I’ve heard a lot of people that don’t have side effects of them. However, they aren’t approved in the U.S. and are experimental drugs essentially. So no one really knows the long term effects of said peptides of their choice.

So essentially, what I’m asking you all, is how do you all naturally lose weight? Without being hungry all the time? I do not top 2,000 calories a day. I drink water all the time and don’t eat much sugar anymore. So what recommendations do you all have? What do you think about peptides? Is there certain meals or drinks that help with hunger?

Honestly any advice would really help, as I truly need it. And please don’t diss me on my mistakes, I’ve already beat myself up for them, I’m trying to be better.

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Muscle loss for a disabled person who struggles with exercise - any advice?

Hi all. I have Psoriatic Arthritis, my joints suck, I get a lot of referred and nerve pain and I can't exercise much at all.

I'm losing weight steadily for a few reasons, some being outside of my control, but I'm scared about the muscle loss, too. I'm sitting at 93kg down from 120kg, and have already lost a fair bit of muscle mass and I can feel the weakness, losing much more is frightening.

When I was much less disabled, I'd have no qualms exercising and building muscle to off-set this loss, but now I'm more sedentary I'm worried. I do what I can, I get 20-30 minutes of walking in a day, maybe a few minutes on my exercise bike if it's a good pain day for my hips, but any form of strength training is utterly off the table. I've tried, under physio supervision, but all that happens is it aggravates my joints and I have to stop. I've been through this loop so often that "Just start slow and work your way up" has become the most frustrating mantra to hear.

I'm getting around 1000 - 1200 kcals a day, I'm trying to get as much protein as possible, but I'm also on very low income and without my meals become stale, repetitive and frankly depressing I'm finding it hard to keep it up.

I'm really after and all advice to make this weight loss a bit easier on my body. Meal variations I could work in, any exercises that aren't as straining that I might've missed, are protein supplements worthwhile without the exercise to go with? Anything is helpful until I get my meds right and can start exercising without injury!

All I've gotten from my GP is "Exercise more" like he forgets I can't right now. I'm not saying I won't be able to in the future when I find the right combo of medications for my PsA, but currently I'm extremely limited. I'm dropping lbs, and I'm worried that I'm gonna lose more muscle mass to the point that I become more disabled.

(I do wanna say, swimming is a no-go no matter what. I don't really want to go into it, but there's no chance whatsoever I could go swimming so please don't suggest that, that's my one caveat!)

Thank you.

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Shark Week weigh?

Hello everyone! I'm 34 F 5'7 and currently weigh 219.6 lbs. I have been overweight practically all my life, and have always been told by my mom to hold my stomach in (I have the flared out ribs now because of it or the mark from always holding my stomach in). I swam for several years and that helped, but then I stopped in high school. I kept it leveled until first year university and it just went downhill from there.

I have been serious about weight loss and eating right for 3 months now, and I always see different videos about weighing yourself every day vs. every month vs. every week. My goal is to lose 50-70 lbs by next year, and I am down 7lbs. I'm very happy about that, don't get me wrong. I know I have a long way to go, and I'm trying to think of baby steps first.

For me, I always bloat like a balloon before, during, and one week after shark week. Do I still weigh myself during shark week, or wait until it's done. Essentially, I would not weigh myself for three weeks.

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