When to start eating normally again before vacation?

Hello everyone,

I am 36M, 184cm and currently weight 89kg. My goal weight is around 75kg.

I started my weightloss journey in January this year at about 155kg. And I set myself a reward to stay motivated.

In December of this year, in 5 weeks, I will go on a 2 week vacation to Japan. I was hoping I would reach my goal weight by then but I currently think I will only reach around 85kg and just barely make it into the normal weight bracket.

I work out a lot and I have a deficit (compared to my sedentary tdee) of about 700-800 calories. I eat a high protein diet to maintain as much of my muscles as possible though I don’t have much muscles, that’s why I still have a lot fat on my belly and thighs.

I want to continue this regime as long as possible so that I can drop more weight before my vacation but I know there is no way that I won’t enjoy all the delicious food on my vacation.

Now I heard that when people start eating normally again after a long time in a quite big deficit, their bodies might rebel.

I don’t want to risk getting sick before my vacation and so I wonder, when exactly should I start eating normally again? Is one week before my vacation enough or should I already start increasing my calories slowly now?

Thanks in advance

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50% progress, need some advice and motivation!

Hey All,

I am 50% through my weight loss journey. I have lost ~16lbs over the past ~12 weeks. I feel like my mind is playing tricks on me and just need to get out of my head, get some advice and get back in the game.

I know home scales are not accurate but instead precise. According to the scales (I bought a second for some added signal), I am losing 1:1 muscle to fat (eg. I have allegedly lost 8lb of muscle and 8lb of fat).

I dont think I have lost strength per se (workout volume and intensity has been reduced by ~20% compared to before the cut) but the mind games are strong, I know I should stay the course but thoughts are intruding: should I take a break? should I increase calories? increase workout intensity? should I stop working out and reduce calories even more? I guess I am kinda panicking and thinking that I am failing even though clearly I am succeeding in what I set out to do which is losing weight.

Any advice? Any words to knock sense into me?

Facts:

  • workout 5 days per week, 3 days cardio 3 days weight training (overlap one day)
    • push/pull/legs split, 3-4 moves, 2-4 sets each
    • I lift 12 rep range with 0-2 reps left in the last set
    • cardio is zone2 on a bike
  • sedentary desk job, fairly active after work due to family life
  • 1700-1800 cals on rest days, 2000-2200 cals on workout days
    • hitting the 1g/1lb of body weight 95% of the time
  • sleep around 5-7 hours (we have a newborn)
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Really new here! Would love advice/tips/words of encouragement

Hi everyone!

I'm a 19y/o (almost 20!) female. I weigh about 122 lbs, and I'm not very happy with it. I typically sit around 115-117,lbs which I know isn't that drastic of a difference, but *I* can tell. I'm a sophomore in college, and I want to lose the freshman weight. I'm cutting out all alcohol, but I don't particularly love to go to the gym. Is going for walks helpful? Runs? What's a good course of action? I want to be really careful about "dieting" because I don't want to fall into a bad, disordered eating habit.

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went over calorie deficit without even knowing it

i recently decided to start counting calories so i can do CICO. and by recently i mean yesterday ๐Ÿ’€ today i ate some homemade nachos and some mashed potato leftovers from chili’s… i was sitting there thinking that i was eating the right amount of calories but when i logged my food after i realized i ate 500+ more calories then i was supposed to… who knew 2 cups of shredded cheese had so many calories wow ๐Ÿ’€ i feel kinda bad about it, but the damage has been done. can’t go back now. i initially wasn’t gonna log my food today but im glad i did cause it really opened my eyes to how some foods seem so insignificant when it comes to CICO but actually they are full of calories… yesterday i had 2 slices of pizza and i thought it was the end of the world but the calories of the pizza from yesterday is way less than the calories of the food i ate today which is crazy ๐Ÿ˜ญ im gonna try some at home workouts to see if i can burn a little of the extra calories i ate today… im also gonna keep logging the food i eat. it’s annoying but i know it’ll help me eat better in the long run. that’s all, i just wanted to share this food logging moment somewhere. bye!

edit: the good news is that the calories i’ve consumed today don’t go over the amount that tdee calculator website gave me for mild weight loss (1,941 for .5lbs a week) and that’s a victory in my book for today ๐Ÿ˜Ž

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Starting my weight loss journey tommorrow!

I am posting this more so I can keep myself motivated by coming back to this post and see how far I've come.

I maintain my weight on 58-59kg (no it is not underweight I'm just really short, also not an adult). It is in the normal quadrant, but leaning to the overweight side which is where I for sure don't wanna go to. I can see really fat spots on my body which I despise and want to get rid of.

I was in the obese class 1 or 2 when I was a pre-teen, but thankfully I managed to get it down to a way better one, yet not perfect. I would like to get my weight down to 48-54kg, it is a wide range because I don't know how big the change will actually be.

My biggest problem is how my motivation works in spits, one day I will do anything to lose weight, burning calories like a superhuman, but other days I binge eat like crazy. I do not eat any unhealthy food, for many reasons, but mainly weight and also because it makes me unwell overall. Though I still binge eat on cereal, bread, ect.

By this post I wanna motivate myself to finally reach my goal. Hope it will be soon enough. I also wish good luck on other people's journeys here!

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Dexa Scan - Is this even possible or am I in denial?

Hi, I'm [26F/5'5"/135lb] and I just got my first DEXA scan done and have a whopping body fat of 42%! I didn't think I would have a super low BF but 42%?? 91st percentile body fat?? Idk if I should be upset or confused.

Here are the results - https://imgur.com/a/Jj1NeNs

Visceral Fat - 0.5lb

I do pretty intense workouts 4-5x a week, incorporating both strength and cardio(running). I don't look like I have 42% BF and have minor muscle definition on my arms and legs. I wouldn't say my diet is the cleanest but I maintain a calorie intake of 1300-1400/day.

Did something go wrong with the measurements? Or am I just in denial?

I'm really worried about the health implications of this. I would appreciate any interpretations or advice!!

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Question about losing ~10-15lbs

Hi, I am a male age 24 5’7’’ and weigh about 168 (may be less since I’ve been cutting for a week now). I’ve got some belly fat and a little upper body fat, though my chest is decently muscular from working out.

My question is for those that have been in a similar position with the same goal of getting slimmer and more lean.

How long at a decent deficit (1200 or less depending on the day) would it take to lose that extra fat?

I cut out beer 10 days ago and plan on sticking with that for the foreseeable future. It won’t be as regular of an occurrence for sure. I’d like to be around 155 or even 150. I am a person who would much rather commit to a very strict or extreme diet for a short period of time to power through to my goal rather than go at a easy slower rate which for me would mean I am more likely to slip up and fall off the wagon.

In my head I feel this is achievable in a little over a month? Maybe 2 max? Just looking for any perspectives who have been in a similar spot.

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Confused about previous weight loss versus current in how I look in progress pictures.

So the first time I started my weight loss journey was at the beginning of 2020, and by the end of the year I had gotten down from 317 lbs. (143.7 kg) to 230 lbs (104.3 kg) and I had done comparison pics at 317 lbs and 245 lbs and there was quite a difference as there should. Also I realize that since it was four years ago, age may have something to do with this. I was 33 at the time and now I'm 37. Well recently from October 30th of 2023 and today I've gone from 285 lbs (129 kg) down to my lowest since high school 227 lbs (102.9 kg) and the results are far less dramatic. Also I realize there's a huge difference from 317 and 285 but still should have been as noticeable.

Also I did a side by side of the first progress picture at 245 and 227 and there's virtually no difference. The methods of weight loss have been similar but in the last month and a half going from 255 to 227 I didn't stick to the same meal plan and ashamedly I haven't been eating much due to some depression after a break up. My protein intake isn't as high but still decent and I cut out alcohol both times. Also both times I didn't really exercise much but again, I'm wondering if age is the issue or if the fluctuations have anything to do with it. When I hit 230 at the end of 2020 I gained most of it back in less than a year. And kinda stayed there until 2 and a half years later when I started again.

I plan on going back to my dietician to see if changing my diet will make a difference. And I'm definitely planning on going back to the gym. I'm also wondering if the more rapid weight loss this time around has anything to do with it. Like I've lost almost 60 lbs in a year but 30 of it was from October 2023 to February 2024 then I got into a relationship and got comfortable and stayed at about 255 for 7 months then lost 28 lbs in a month and a half. I'm thinking that may also have something to do with it because I once read the faster you lose weight the more excess skin you could have.

Anyways, just wondering if anyone else has dealt with that or knows if it has to do with age or the speed of loss or both before I go talk to a dietician or if there's someone else to consult. TIA

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As long as I’m in a calorie deficit, does it matter how much protein I eat?

I’m a vegetarian and I get 50 g of protein a day, I eat a very balanced diet, a high fiber diet, but my nutritionist keeps pushing me eat 100 g of protein and it’s just not happening despite my best efforts. I’m losing weight every week which is my measure of success so I am just tired of having this argument with her.

I know all the benefits of eating high protein diet.

But I kind of wonder if this is the new fad diet of our time just like in the past it was Atkins, low-carb, low-fat, Zone, whole30, Keto and intermittent fasting. And in 10-20 years from now we will look back and file it on the shelf with those other eating trends of the past.

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Did getting made fun of go away?

Obviously there are tons of benefits to weight loss and I know basically all of them at this point, however I wanted to really know if that goes away, and if the feeling of being on edge goes away?

I’m more just talking about general laughing, mocking, looks, etc. but I guess you can include other stuff, other types of bullying, whatever you want to call it.

I’m obese and have always felt so picked on in a million different ways, and has made doing normal things more difficult, like I’m always super aware of how people might look at me when I’m sitting in front of them (aka not at the very back seat), don’t like to eat in public except if it’s a restaurant or cafe, careful which bus seat to get and analyse how each person might look at me if they might have to sit next to me, taking time to stand before entering a lecture after walking up stairs because I’m out of breath or having to go in and trying to cover it with a cough and holding my mouth like I’ve got a itchy throat or something. I could give loads of real life examples of actual situations where stuff has happened rather than just everyday where I’m afraid of people’s perceptions and what could happen, but you get the point.

So just wanted to know if that went away and if you can relax in public? I really hope so.

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Onederland

35M- SW: 250 CW: 199

For the first time in over a decade my scale starts with the number 1. This has been a year and a half process that started with the decision to be healthy for myself and my kids. Since then I started working out (even though I will say i have not been consistent at all) and the biggest change has been my food (which I’ve been very consistent with)

Measuring and weighing my food has been the second biggest success for me in my weight loss journey. The first being, meal prep. Without preparing my meals ahead of time I tend to order out or snack on whatever is around me. But bringing my lunch bag full of 3 meals and 3 healthy snacks to last me all day has been the biggest game changer.

I know the scale is only a small part of “being healthy” but damn it feels good to hit a milestone I’ve been after for awhile.

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★OFFICIAL WEEKLY★ Tantrum Tuesday: Share your complaints, vents and gripes October 29, 2024

I Rant, Therefore I Am

​Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!

Please consider saving your next rant for this weekly thread every Tuesday.

Due to space limitations, this may be a sticky only occasionally. Please find it using the sidebar if needed.

Don't forget to comment and interact with other posters here, let's keep the good vibes going!

Daily Threads

Weekly Threads

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Partially proud, partially uncertain

New here and I've really enjoyed reading through these posts. I wanted to post partially because I'm feeling proud of myself and wanting to share with someone, and partially because I would love thoughts, insights and understanding.

My whole life I've been in a larger body and have consistently gained/sustained at around 255 - 260lbs (highest 265lbs, 5'8 F). I've always wanted to lose and have read just about everything on the subject. I consistently ate at about 1400 calories per day, exercised no less than 45 minutes a day (averaged more around 10,000 steps) and followed all the advise about drinking water. Still my weight never budged.

I started finding videos of women talking about the impact of hormones and cortisol on their body and as I have cptsd, I thought it may be beneficial to focus on relieving stress. I'm now moving less, doing a simple yoga routine each night before bed, not really paying attention to diet and just trying to add protein (still way less than I'm supposed to have). I am drinking a lot of water, weighing myself daily and paying attention to my bedtime, but overall haven't changed much. In fact, it really feels like just doing less. In the past 2 months, I've lost 20lbs, continuing to trend down and feeling great.

My FEAR is that this is a fluke and I won't be able to maintain the loss or continue to lose. I really do love walking and hiking and would want to add that back into my routine, but I wonder if that would stress my body? Can anyone explain what's happening, why I'm finally losing weight after 6 years of being above 255lbs and if I can expect to keep losing?

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Need help interpreting chart

Can anyone help me make sense of this? I’m not sure if it’s a plateau, if I’m gaining and then losing the same 3-5 lbs, if I’m super slowly losing, or if this is “maintaining”. I am already in a healthy weight range for 5’7” F and I only want to lose about 8 lbs before my wedding. However, this process has been freakin’ miserable. When I started, I was eating around 1400 and sedentary. After not seeing any results, I lowered it to 1250 and added 3x week cardio and lifting……. But with this amount of fluctuation I can’t interpret if my changes are working or not. I started at 140 and now seem to be weighing in at around 138. I don’t know what other changes I can make other than cutting out alcohol, bread or sugar or something :/
I’m noticing that if I deviate from 1250 at all, i.e. a heavy weekend meal, I go back up to 139 or 140 instantly and it takes about a week to go back to 137.5. I have been very frustrated and sad lately, because the fatigue of never getting a “cheat” day or treat has been getting to me. I’m on Lexapro, if that matters here. https://imgur.com/a/vwHpguj

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I want to lose fat and am not sure how

Hi, I'm a 20 year old female, and I'm not exactly sure how much I weigh (75kgs approx) since I haven't weighed myself in a year and I'm 5'6. For context, I've struggled with both a binge ed and anorexia in the past (hence the no weighing) and since recovering from that I've gained back most of the weight I lost and part of me feels ashamed for that. I want to get back to the body that was my "thinnest" (i went from 80kgs to 60kgs and then hit a plateau but my appearance changed drastically) but this time without starving myself and working out 3hrs a day.

I'm curious as to how I can approach losing fat without constantly weighing myself and constantly checking calories (if that's even possible?). I know this may sound like a stupid question and technically I could do my own research but I usually end up getting obsessed if I do and any advice would be highly appreciated :) I really want to change my lifestyle for the better this time and not approach it as a one time weight loss thing but I'm so lost on where to start.

for context: I would like to lose about 10kgs worth of fat. Also my motivation for doing this is very much related to my physical appearance and current low self esteem as I'm a pretty fit (healthy) person and have played sports and exercised my whole life so health and fitness isn't a problem. I also study a really demanding degree and don't really have the time to workout for hours a day and I'm also really scared if going to the gym.

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Has anyone else noticed the inflammation & gut differences when eating foods closer to their original form?

It’s been awhile of my mainly eating foods that aren’t too processed, and it’s still blowing my mind. As an example, when I eat processed whole wheat bread I gain weight, but five ingredient sourdough seems to be fine. I treated myself to a few Oreos last night and really paid for it this morning with old IBS symptoms I haven’t had in months. Skipping all sugary beverages/additives and only drinking fresh locally made coffee beans also made a huge impact. I didn’t even realize the foods I’ve been eating are naturally high in polyphenols but it totally makes sense. (Lots of walnuts, berries, natural proteins, etc.) It’s making my approach feel… simpler. Less focus on calories and more focus on quality calories closer to their original form. The weight keeps shedding! No more Oreos for me. ๐Ÿ˜‚ My goal is to continue adding more variation of these healthy Whole Foods to my diet and watch to see what exacerbates but it’s encouraging.

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I went from being obese at 235lbs to fit at 167lbs. These are the lessons I learnt.

Disclaimer: I'm not a doctor and this is not intended as any sort of advice for anyone in any situation. These are just my own personal reflections after having gone from an obese person to a fit person. Do whatever you will, I waive all responsibility for your decisions.

Lesson 1: Everyone around you is a self-proclaimed expert on weight loss and loves nothing more than to share their expert opinion on diet/exercise/lifestyle choices. This has been the #1 hardest challenge for me, trying to block out the noise of uncalled opinions, such as "you have to cut out all carbs and do keto!", or "you need to exercise more!" or "you're losing too much weight, you have an eating disorder!", or "that food is bad for you", or "that doesn't work!".. whatever it is, you need to learn to ignore advice from people who are unhelpfully trying to be helpful. No one knows you and your life better than you, there are a thousand ways to reach Rome but only you know the best path for you to get there.

Lesson 2: Set one goal that you can track easily. For me it's been the weight on the scale. Every morning I step on the scale and my goal has been to get that number to drop. Everything else is a distraction. When you set too many goals in life you are setting yourself up for failure. If you want to achieve lasting change, goals need to be singular and easy to track. Let's say at the beginning I had set a goal that I wanted to lose weight, but also to reach a body fat percentage of a certain percent, and reach some fitness goal, and I have to do it in X amounts of months.. I would have to make sure to track my body fat somehow, with a tape measure perhaps. What if I forget? And I would have to track my fitness, make sure I'm progressing in the gym. And what if I'm not reaching all my goals within the time frame I set for myself? I'm not saying it's wrong to exercise or lose body fat, I'm saying if you overcomplicate things, it's more likely you will be overwhelmed and give up.

Lesson 3: Weight loss is achieved through diet and diet alone. You need to consume less energy than you expend and the only way to do it is by knowing how much energy you consume and how much you expend. By knowing how much you can eat and still lose weight you can make a diet plan that will make you lose weight. Download a calorie tracking app, I use myfitnesspal. I plan out all my meals for days ahead. I'm lazy so I meal prep my dinners 4 days ahead. For breakfast and lunch I always eat food that is easy to prepare. I make sure to get as much protein as I can within my calorie restrictions. Learn the best sources of lean protein, my dinners will usually be ground chicken breasts with lots of vegetables for volume. But you have to find your own recipes that you enjoy while still hitting your calories and macros, again don't listen to the "experts", they don't know what works for you, only you do.

Perhaps meal prepping doesn't work for you, perhaps keto works for you, or a vegan diet, I don't know, I'm not an expert on you, whatever causes the number on the scale to go down for you is the right diet for you! I do know however, that if you find a diet that causes you to lose weight, that diet will contain less energy than you consume.

Lesson 4: If you want to lose weight you're going to have to be hungry for a long long time. It sucks, literally it will feel like your stomach is sucking you dry. Whilst uncomfortable, it's your body telling you that you are making progress. Don't see it as a bad thing, the discomfort you feel is you getting closer to your goal. Mentally, you need to shift from thinking "oh I'm so hungry I can never do this, this sucks" to "this is great, my diet is working because I can feel it in my body, it's uncomfortable but in the end it will be worth it because it means I am getting closer to achieving my goals".

Lesson 5: Don't eat too few calories. Crash dieting never works in the long run. You have to experiment and find a calorie deficit that you can put up with for months while still getting results on the scale. For me that number has been a calorie deficit somewhere in the range of 5-800 kcals but it may be different for you.

Lesson 6: Keep yourself occupied and keep your home clean. It's my experience that staying on a diet is easier when you're not home. Home is where you relax and let your guard down. Don't let the demons sit in your food shelves. If you have unhealthy food in your home, you're more likely to screw up on your diet, so throw it out and only have the food that is in your meal plan at home. Working, staying out of your home, bascially avoiding boredom helps keep your mind from thinking about unhealthy food. So try to do that as much as possible.

Lesson 7: When you exercise, be careful of eating too little! Obviosuly working out causes you to expend more energy which in turn will cause you too have a calorie deficit which is too big, this will cause unbearable hunger which in turn will make you overconsume calories. Again, you need to find a calorie deficit that is sustainable in the long run, if you move more, you also have to eat more.

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Not seeing any progress. Any advice would help!

Hi everyone!

I am 5'1, 24F. Here are my current numbers:

Weight- 126lbs (normal)

Body Fat %- 23.8 (normal)

Skeletal Muscle Mass- 54.2 lbs (above average)

So i workout pretty much every day, eat at a caloric deficit, but I really feel like i dont look athletic bc of my body fat distribution. My legs look overall athletic, but pretty much all of my fat is in my torso and my back. I know i can not spot remove fat, but I'm wondering if genetics plays a role in this? what should I do to decrease the fat? Currently eating about 1200 cals and reducing it even more seems dumb. i workout for at least 1 hr 5-6 days a week, both cardio and weightlifting. Im kinda at a loss on what to do.

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How do you know what’s water weight and what’s fat loss?

Every time I lose weight or try to I feel like I only lose or gain water weight and some fat but for someone who has a really hard time being able to tell when I’m actually losing or gaining weight (it gets stored in my already large arms or thighs).

How do you tell if it’s water weight that you’re losing or actual weight? How do you adjust accordingly? I.e I think I stayed within my calorie limit but I ate out yesterday and it’s very unlikely that I went over.

I was eating 1800-2300 calories a day and have been sticking closer to 1200 over the past week but the scale isn’t really moving… am I just being impatient? Should I just keep doing my thing? (1200 cals and random exercise/movement as I feel like it) and hope that I’ll get to my goal weight?

Btw stats are 5’2 CW156 GW118

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Am I gaining muscle weight or just not losing?

I have been consistently working out for the past 2 months, a mixture of cardio and strength training 4-5x a week. It’s all pretty new to me. My diet is pretty clean but certainly not perfect, definitely room for improvement. I see some physical differences but I am not seeing much change on the scale. My partner keeps saying I’m gaining muscle and that’s the reason for the scale not budging but I feel like he’s just trying to make me feel better. I’m 5’6” at 155lbs.

Could muscle gain be partly responsible for my lack of weight loss or could it be that I just need to crack down harder on my diet?

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When to start eating normally again before vacation?

Hello everyone, I am 36M, 184cm and currently weight 89kg. My goal weight is around 75kg. I started my weightloss journey in January this...