Exciting Progress + questions about eating habits

I started my weight loss journey on April 6th at 225 lbs (24F 5'4). I'm doing a body recomp at the moment. I noticed there's some mixed reviews about the efficacy of a body recomp at my weight, but I also want to prioritize muscle growth since my doctor recommended it.

I did my weekly weigh-in today and noticed I dropped down to 219 and lost 3.1 inches off my waist. Of course, I wish it was a bit more than 6 lbs but I'll take the win regardless!

I know that weight loss happens in the kitchen, so I want to take a closer look at what I'm eating. So far, I've cut out liquid calories (aside from the occasion diet pop), eat whole foods, limit carbs and don't touch food that is highly processed or with a high fat content. That said, I also know that eating all the right things doesn't matter as much if my portions are out of whack.

I've heard advice from different forums that pausing for 2-3 minutes while eating can help the body catch up and to intentionally leave a couple of bites of food on the plate. The 2-3 minute rule has been helpful for me, but leaving food on the plate has been more difficult for me. I try to be careful with portioning my food and often feel like I'm not feeling satiated until the entire thing has finished. I'll walk away from the plate and find myself still thinking about it, and don't feel full until I've eaten it all. Is this normal, or should I just ditch the rule? I am able to walk away from a non-empty plate when I feel full, so it's not exactly like I'm bingeing.

Another thing: how much hunger is normal? I have scheduled meal times and avoid snacks so there's no extra calories sneaking in. I also drink lots of water throughout the day to help suppress that hunger. I've been overweight for the majority of my teen years, so I'm still trying to get used to the idea that a little bit of hunger is not an emergency. That being said, how much hunger is normal to have? As in, when would it best to ignore it vs eating?

Any advice would be much appreciated. Happy to clarify anything in the comments :))

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How can i get my appetite more consistent?

By far my biggest barrier to weight loss is my menstrual cycle and how it affects my appetite. the week before my period i am ravenous, constantly thinking of food, eating, getting cravings. The week of and directly after, my appetite is so low i basically forget to eat. I get full easily and feel satiated on one small meal a day. this is obviously when it’s easiest for me to lose weight but its not sustainable. i pretty much have just one week a month where my food drive is normal. is there any way i can “spread” my appetite out evenly during the month so my drive to eat doesnt go through such drastic changes? i hate that ill be making progress and then reverse all of it within 2 weeks.

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How do you stay focused on studies while in a significant calorie deficit?

I know this isn't directly related to weight loss, but there isn't another large community like this with enough experience to answer this question. Sorry, mods, if this violates the rules.

I am on a significant calorie deficit (1,200–1,400 calories/day). I am currently 89.3 kg (24M, 177 cm; started at 108 kg, Obesity Class II). I have been doing large deficits in 3-month bursts, with a couple of months of maintenance in between. I have reasons for this and don't really want to get into the details.

Whenever I am in a deficit, my focus is completely wrecked. I can't even study for 30 minutes at a time. It's horrible, especially since I am starting graduate studies soon.

Do any younger folks have experience with managing their studies during a weight loss journey? Please help this guy out.

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Realization about weight re-gain

I used to be way more active on this subreddit in 2018-2020. I lost a lot of weight and was feeling pretty happy with my success. It happens to the best of us, though... covid shut down the gyms, I started taking an SSRI, I was happy with my weight so I thought I would "go on maintenance" but not actually count calories while I was "maintaining".

I weighed myself the other day. I am now 320 pounds. At the height (depth?) of my weight loss I was 190 pounds in late 2019 (this is a very healthy BMI considering my height). How the hell did I gain 130 pounds without noticing?!?!

Well I thought about it as a gradual process. It has been 6.5 years since Christmas 2019. 130/6.5 is a solid +20 pounds a year. That is +1.6 pounds a month or +0.4 pounds a week. There are 3500 calories in one pound of body fat. So... I was overconsuming on a weekly basis by 1400 calories a week. And that was enough to gain 130 pounds in 6.5 years. Holy fuck lol

It is really, really, really easy to gain 0.4 pounds a week and just not notice. Sure you might be like "damn this shirt doesn't fit me anymore" or "I don't remember riding my bike taking this much effort", but it is such a gradual change that it is really easy to not pay attention to until you hit, uh, threenderland.

I am back on the weight loss train. I am renewing my gym membership today and I have been eating at a deficit for the last week. Lots of whole grains, psyllium husk, fiber-rich vegetables and zero-sugar protein bars. My stomach feels like a bottomless black pit and it is frankly difficult to concentrate on anything other than hunger BUT I am sleeping better, I have more energy and I know I can lose the weight again because I totally lost it before. When I do have a big meal now I am still hungry after. This is a good sign. A healthy amount of hunger is the feeling of fat leaving the body.

One last thing I will leave yall with. I love this photo. Take a look at these two monkeys. https://i.ibb.co/TM8NpTPZ/325-201-f1.jpg

Citation https://www.science.org/doi/10.1126/science.1173635

The monkey on the left was given access to eat whatever it wanted. The monkey on the right was on a calorie restricted diet. They are the same age. Which monkey do you want to be?

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Is Thigh Tingling Normal When Walking?

Edit: Thank you to everyone who replied. I decided to let my doctor know just in case!

~~~

Sorry if this is a silly question, but I am a large person, sitting just above 400 lbs and I recently started my weight loss journey. I try not to be weird about every little thing but I can't help my health anxiety sometimes.

I noticed this past week that my thighs started to tingle and hurt a little bit into my walks. For context, I went from very sedentary to aiming for a minimum of 3 and hopefully around 4k steps a day (I do this in 15-minute increments throughout the day to break up my desk time during work.). Is this just normal because my legs are not used to the movement, or is it something I should bring up with my doctor? I do take atorvastatin which I understand a side effect can be some muscle tenderness. I hate Googling things because somehow it always leads to the worst thing possible lol

I would also like tips/reccomedations for exercises that are low impact when my legs feel weak but I still want to get my heart pumping a little. I dont want to give up walking because I know its a really good place to start, just trying to not be anxious about every new ache and pain I get and get some variety just in case im pushing my legs too hard all of a sudden. Thank you all in advance for reading.

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Anyone else stuck in the “restart” cycle?

I’ve had so many restarts I can’t even count them anymore.

“This Monday, I’ll be better.”
“After this weekend, I’ll reset.”
“Tomorrow, I’ll get back on track.”

And for a short while, it actually feels like it’s going to stick. I’ll plan things out, clean up my meals, and tell myself I’m finally being consistent. But then something small happens, it is a stressful day, eating out, a moment of boredom at night, and it kind of slips. Just one decision that doesn’t match the plan… then another… and before I know it, I’m back to “I’ll restart tomorrow.”

What’s been confusing for me is that it’s not really about not knowing what to do. I already know the basics: eat better, stay consistent, don’t overcompensate. The harder part is that I keep falling into the same pattern where I treat one off-day like a full reset instead of just a normal day.

It’s like I’m either “on track” or “starting over,” with not much in between.

Lately I’ve been wondering if other people experience the same thing, not struggling with knowledge, but struggling with staying in the middle instead of constantly restarting.

Has anyone else dealt with this cycle during weight loss?

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A little bit of weight loss

Hi all,

First of all I am sorry if this is the wrong sub but I didn't find anything else to post it in. I am 27M working in corporate. Since last 7-8 months I have been regular in gym, 3-4 days a week, with different body splits. Since last 2-3 months I have also started actively running outside.

I was 73 kgs 8 months backs. My BMI was still normal but for it to be ideal and me to look properly lean I need it to be around 68-69 kg.

I have been eating healthy, including all macros intake for everyday but I still cant seem to go below 71 kg. Once I reach, it somehow climbs back up to 72kg.

The weird part is I feel like I have lost weight but when I stand on the scale its more than I always expect. Clothes fit little better than before. I feel like i have also reduced a little face fat (still want to lose more) but still not from the abdominal area. I also feel less bloated now than before. I think i look good in clothes but not without it with all that abdominal fat.

What more can I do? I am consistently getting atleast 10k steps everyday and being in calorie deficit, although not much barely like 200 - 300 kcal. I am guessing its a very slow process to get rid of those last 2-3 kgs?

P.S. I understand this is a sub for people who lost weight considerably but would appreciate some advice. Thanks.

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