Gained weight when I stopped tracking, but what now?

TLDR: 38F, 5"5', 165lbs I spent my entire adult life after learning how to eat non-burger/nugget/pizza food around 140lbs while tracking calories and exercising. Stopped tracking about a year ago and have shot up 20lbs since then. How can I get back to my normal size without tracking again? It's extremely detrimental to my mental health.

Context: I went from about 180-190 to a solid 140 about 15 years ago, and had been that weight since then. I tracked everything I ate with scales and MFP and tracked my calories burned. A little over a year ago, I stopped using my tracking app. I realized that I didn't use my own hunger or fullness cues, I was trusting the numbers in the app no matter what, and it made me unable to understand anything my body was telling me. Bad stuff. Since then, I've gained about 20lbs.

I'm consistently eating about 1600 calories on weekdays and 2000 on weekends, based on the couple of times I've gone back to tracking just to see what might be up.

My typical movement is about an hour of walking the dog every day, 3-4 days of 30 minute HIIT workouts, and I get around mainly on a bike, so I ride anywhere from 3-8 miles probably 3-4 days a week. I live in an outdoorsy place, so sometimes I'll also hike, paddleboard, or swim.

I feel good with the amount that I eat now. I rarely eat until I'm stuffed, if I'm hungry, I know it's okay to eat, I feel like my mental state around food is a lot better, I don't sit around starving because some numbers told me to. I'm vegan and have been for 7 years (before that, I was vegetarian for a long time), so I get a wide variety of veggies and plant protein sources everyday. I'm just so sick of having all this extra me on me, I don't feel like the active person that I am, and I also don't understand why I just piled so much weight on so quickly.

I guess what I'm wondering is what the heck? Like, what do I do, short of starting tracking again and starving myself, to get back to my normal size? Have any of your experienced this?

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My doctor recommended weight loss medication a year ago, I have a question.

I (F23) have been trying to lose weight on and off since 2022. I started at 215lbs and in 3months I lost 37lbs on weight watchers, but I was starving and sick most of the time. It wasn’t sustainable. I gained most of it back 205lbs. I joined noom and lost 20 in 2 1/2 months but failed to keep disciplined and wasn’t exercising. I gained most back 195, but was able to maintain it.

January 2024, my doctor recommended weight loss medication based off my attempts and failures, but after learning more about it I didn’t feel I was disciplined enough. I started weight watchers again it didn’t last long. In April I said forget weight loss let’s focus on muscle gain and learn to enjoy exercise.

I started weight lifting 3 days a week but I got bored and started looking for something else. I started a pole dancing class in June, I fell in love. I’ve been training 4-5 days a week for months without failure, (pole, and a mixture of hot yoga, weightlifting, and ballet and other dance, flexibility classes all classes are at least an hour long and my heart rate ranges from 140-170). But I’ve gained weight back to 205lbs, but I realize that some of that is muscle growth, I’m a lot stronger, graduated to the next level of pole and look it too ( muscle are actually visible ), waist has gone from 36inches to 34inches.

8 days ago I started to track what I eat, I didn’t change my eating habits though, I wanted to pinpoint my bad habits . (I made sure to track butter, dressings and any binge eating I did as well) I’m averaging 1850 calories a day, based off my BMR and TDEE I should be losing weight, but I’m not.

My goal is 150-160lbs, strong and healthy.

This brings me back to my question, is weight loss medication a good option? I’m worried I won’t be able to maintain my weight, and the negative effects the meds may have. Thoughts?

Btw: I’m 5’8”

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Getting Back on track.

Hello everybody! I decided to make this post due to me failing of track on my weight loss.

My weight is 84 kg as of right now, and my goal weight is 77 kg.

I'm 19M 184cm.

I lost to the point where i was 70 kg, but i was feeling unvell and had absolutely no energy for anything. Interesting fact, that my unitended weight loss was actually caused by me stopping counting calories and fearing to gain all the weight back. now my goal is to mantain a healthy physique and body image, and be totally happy with my weight. because i actually gained 12 kilos in 2 months, after I stoped "dieting" and abusing diuretics also i moved back with my parents due to some life circumstances.

Overall, I understand that it's going to be a long and hard fight and I'm more ready then ever.

TLDR

19M 184CM CW-84 GW-77

Daily deficit - 2600 kcal

Daily activities: waliking 10-14k steps at a good pace and also training in the gym for an hour daily.

Any tips and tricks would be welcome!

Pictures of me at 74kg and now at 84kg

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Should I start cutting now?

So here's the thing. I've been going to the gym and doing diets for almost a decade. Unfortunately last year I broke my foot on a motorcycle accident and had to rest and recover for almost a whole year. I lost most of my muscle and gained quite a few kgs and fat over the past year. Just joined the gym about a month ago and I've been trying to reach the weights I last trained with last year, almost there.

So my question is, should I start cutting right now or bulk or just maintain for now until I gather all my muscle up again? My goal is to reach June next year with around 14% body fat. I have about 24% atm.

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Need advice/encouragement

Hi all,

Longtime lurker, first time poster here. I need some advice and/or words of encouragement. 5'5F, 42yo, 135lbs.

I've been restricting my calories for about three months, and have lost roughly 14lbs. I have another 10-15lbs until I'm satisfied with how my body looks. This last week the scale hasn't budged at all. I started at 1800 calories, then went down to 1600, now 1500. I'm really active. I walk 7 days a week, averaging 12000 steps/day. I do strength yoga and pilates 7 days a week. I jog (really lightly) 3 days a week. I was weightlifting, but had to stop when I started cutting calories because I simply don't have the energy. I just couldn't lift the dumbbells any more. I can feel my body getting weaker every day, but it's still fat. I'm really depressed (and I already struggle with severe, extreme depression), and had only just recently started lifting out of an extended depressive episode.

I've never struggled with my weight before. My whole adult life I've been around 125lbs +/- 5lbs. I had a brain aneurysm in the spring of last year, and 3 mini strokes, and was in the hospital for two months. I gained weight after that because I couldn't exercise like I had been previously (was running 50 miles/week before my aneurysm, and was slim because of it). Now I feel completely stuck. In the past, when I've tried to lose weight, it just came off with no effort. Now I'm stuck in a body that I hate, that feels completely, desperately out of my control. I was ecstatic when the weight was coming off in the beginning. I thought my body was awakening from what's felt like a long nightmare. Now it's back to the nightmare. What should I do? I'm not sure I can eat less than 1500 calories a day, I'm already losing most of my hair and I'm so weak I struggle to climb stairs. What should I do? Should I eat less? The standard advice is that if the weight isn't coming off, you are eating too many calories, but 1500 isn't very much, I am extremely disciplined (I never deviate from what I plan to eat), and it's about half of what I used to eat when I was very active and much slimmer. I'm also wondering if the increasing depression is from the restriction. Does anyone else experience that? I'm so desperate and I don't know what to do.

Any advice or kind words would be really appreciated. Feeling sad and confused and very alone over here. :(

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recomp? advice needed

currently i am 150 pounds, 5’6”.. so im pretty much a “healthy bmi”. i lost 28 pounds so far. however, i was planning on losing 20 more pounds and then strength training. currently i do pilates 2x a week and yoga once. i am eating in a deficit. I don’t look “fat” but i do have a lot of extra weight in my back and my midsection. i would like to grow my legs and glutes to look more proportional. I need advice on whether i should go ahead and lose the 20 pounds then start strength training and lifting? or should i start a recomp where im eating at maintenance or a slight deficit while lifting. i am planning on keeping pilates and yoga as is and lifting 3x a week. i just need some guidance on if it makes sense to wait.

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Getting hungry after Splenda?

Hi! No matter what I’m eating, even if my calorie intake is higher than in other days and even if it’s not a deficit, I noticed that when I’m adding Splenda to my oatmeal/coffee/tea/greek yogurt, my appetite significantly increases. It feels like I’m craving for food, can’t get full, and my stomach seems emptier. It’s not an issue with other non-American sweetener (its’ ingredients: erythritol, sucralose, steviol glycoside). I wonder if anyone else has had any problems with Stevia?.. thank you so much for your responses!

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ADHD and food noise

Hello everyone. I know that there have been a few posts in this sub about folks with ADHD struggling with persistent, ceaseless thoughts of food, my next meal, what should I eat later. Easily giving into the impulse to eat every day.

My psych doctor put me on a stimulant medication at a low dose for treatment of my ADHD. It’s been great for my focus work but it’s done literally nothing to curb my appetite, and I’ve got daily calorie logs every day for the last 3 years to support that.

However the life changer moment came when my doctor recommended that I take Clonidine with my adhd meds, as she claimed it would turn down the anxiety that I get from the amphetamine medication… holy shit!

Taking 0.1mg in the mornings and then again before bed on a 12 hour cadence has seemingly turned off my impulses to eat! (and spend money on things I don’t need, which is utterly incredible by itself)

I’ve been doing this for a month and everything related to food is so different. I am almost not tempted to eat at all, outside of my normal mealtimes. When I do eat, I get full way faster. I’m eating less frequently and in smaller amounts AND I feel better. I have developed the superpower called… I can pick what I eat and when, so I’m having Caesar salads for lunch and I don’t even feel for a second that I’m deprived, eating less, “on a diet” I feel completely satiated on this routine. I have so many left over calories at the end of every day, I usually reward myself with something sweet as a reward! Sweets before bed probably isn’t good for the teeth or blood sugar, but I’m not scared of over indulging any more. I just have one or two, log it, and I’m done!

Has anyone else had success with fixing their “food noise” related to ADHD?

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Beginner friendly home workouts?

I’m a teen, and according to BMI, I’m ’severely obese’ while I don’t look ‘severely obese’, apparently I am. I know BMI’s aren’t entirely accurate, but I’m aware I’m not healthy.

I can’t discuss this with a doctor, or go to a gym. So I’m wondering if there is any beginner friendly, no-equipment workouts on YouTube that I can use.

Basically, to be ‘healthy’ I need to loose atleast 25KG, and even though some people claim it’s going to ‘ruin my teenage years’ I still want to be healthy.

Any tips will help. Diet’s are practically impossible as someone with sensory issues, issues with overeating, and having unhealthy / ‘human vacuum’ parents.

I don’t know where to start. I don’t know what to do. I’m almost 5’4, and a bit over 80kg if that helps without me being far too specific.

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Help

For instance I've lost 50 kg, my lowest weight was 55 kg but I've had little muscle mass and more body fat especially on my hips and belly. My caloric consumption was pretty low back and maintenance only 1400-1500 and I didn't prioritize protein, I also struggled with an eating disorder. My curent weight is 68 kg at 166 cm, but I look skinny fat and my BMR is roughly 1400, I guess it's also due to long term low calorie consumption and little muscle mass. I also have PCOS and there are many studies that show this this condition is associated with lower metabolic rates and I'm honestly terrified and a bit hopeless that I'm going to lose all my progress and I feel trapped. At my highest weight (120 kg) I used to be prediabetic and had insulin resistance, now my blond sugar is within normal range however I'm noticing I'm sensitive to carbs, that's also linked to PCOS. I consider myself a sedentary person lately due to lots of studying and also working and I'm hitting around 5-7k steps a day. I've noticed lately that my hunger levels match 1900-2000 calories intuitively and I'm terrified I'll gain fat. Going below 1500-1700 is honestly difficult for my body and mind right now, especially after having been on a cut for a long time and also dealing with eating disorders (still struggle with overeating sometimes) and I need to study hard without overthinking too much about food and the situation itself. At this point I'm not sure if I should start eating at maintenance and start strength training (sort of body recomp) or just cut moderately and then increase calories progressively while strength training, I would like to reach 60 kg but diferrently this time and without maintaining on 1600-1700, I find it's not sustainable for me and I can barely save for a time out on a weekend which is also affecting my mental health due to food restrictions linked to PCOS (high glycemic carbs, sugar, gluten, dairy). Please help, I'm really confused and scared.

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My whole body hurts?

F23 (SW: 210lbs) (CW: 161lbs)

Hi all! This is my first post here so if this is not what you’re used to seeing I apologize. I don’t know where else to take these questions …

I have been on an appetite suppressant for the past 5 months (believe me, this was last resort). I am now almost 50lbs down and I feel like shit. I expected everything to feel better; breathing, walking, sleeping, etc. and boy was I wrong. I sleep terrible. To the point where I physically cannot get out of bed in the morning. I have ZERO motivation. I’m cranky all the time. My entire body feels like I do a full body workout everyday, I am so sore all the time. I’m covered in bruises (went to the doctor and she said I am Vitamin D deficient, still no change after taking it for several weeks )

I guess my question is, has anyone experienced this? It’s seriously hindering my everyday life, and I’m such a bitch to everyone (not on purpose). I’m so over it. Any advice is welcome!

I feel like I eat fairly well. I work a fast paced retail job, I’m always on my feet. I don’t work out as much as I should but with no motivation it’s very hard.

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Beginner gym workout

Hi people,

Looking for your expertise

I’m in a calorie deficit which has plateaued and I need some help. I wanted to start walking but have decided that the gym is probably a better option for me. Iv just noticed that even though I am hardly eating. Iv lost 2lb so far this month which is unusual, so I think Iv reached the point where I need to get active. I do weigh and measure absolutely EVERYTHING. I know this part is accurate.

I’m 5”3 117kg female 29

Starting weight was 142kg in May, the deficit is just becoming tough so I need to do exercise/steps. I’m really struggling and I know you’re all gonna say how bad this is but I’m eating 1600calories a day. I know, but I don’t know what I’m doing. I am winging it and need some help. I know I need to exercise so I can eat more and still lose weight. If anyone can give me some advice on where to start with that part. I haven’t gone into macros and don’t know anything about that. My eating is controlled so if you have any a diet advice based on this info, that would be great.

So I’m looking for beginner workout, never been physically active really. (That’s why I got to 142kg) so I need a complete beginner workout if anyone can advise me, I’d be grateful.

I am pear shape, and I’m straight back to arse. So need to build one preferably 😂

My immediate goal is 100kg and then who knows.

Thank you!

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Need a plan/ routine to workout at home !

Serious rant here ! I cant seem to workout in home . I go 4 to 5 days a week to a gym in my struggle to losing weight which i am unable to or shedding with a snail speed. Reason unknow. I have started watching my diet. Working out , lifting weights since july but i have gained i gues i am currenlty 160 cm and 70 kg also sad for my post birth belly. I have a 5 year old daughter. And i work from home part time. I have a treadmill at home but problem is that i get so tired from home chores in home that i cant find the time or get tired by eod for workout . Any workout like a youtube session or even a tradmill session. I take my rest day as sunday and another day post my leg day workout. But i really want to up my game for cardio to start serious shedding which i am not. Any tips which can help me goijg into a home workout routine. The problem is some times is so all over the place that it takes a whole day to fix it at home like cooking , cleaning organizing. Etc.

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I never thought i needed help losing weight since i did it before, but for real i needed your help

TL;DR: I’m a 37-year-old male who successfully lost weight twice using exercise, reduced eating, and intermittent fasting. Recently, despite continuing these methods, I can’t sustain the weight loss. Could aging, stress, or other factors be affecting me? Looking for advice to achieve lasting results.

Hi everyone,

I'm a 37-year-old male (turning 38 next month) and have been struggling to lose weight sustainably. Here's my history:

• First Success: At 22, I lost weight from 105 kg (231 lbs) to 80 kg (176 lbs) over eight months while in university.

• Setback: After getting married and having my first child, I gradually gained weight back and reached 105 kg (231 lbs). Blood tests showed I was prediabetic.

• Second Success: I lost almost 30 kg (66 lbs), bringing me down to 75 kg (165 lbs), which made me feel amazing and happy.

• Recent Struggles: Over the past few years, I've regained the weight 105 kg (231 lbs) and have been trying to lose it again for the past year without success. I’ve been doing exactly what made me lose weight in the past:

  • Exercising 30 minutes a day
  • Eating less
  • intermittent fasting

Despite these efforts, I only lose a few kilos before regaining the weight quickly, leaving me feeling worse each time. I've tried various methods repeatedly but nothing seems to stick.

Questions: - What am I missing in my weight loss approach? - Could factors like getting older or having a stressful job be affecting my progress? - Any advice or strategies to achieve sustainable weight loss?

Thank you for your support!

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Food noise - How do I get rid of it?

Someone brought the term food noise to my attention (Basically where all you can think about is your next meal/snack/food of some kind, no matter how hard you try to focus elsewhere) and I'm struggling to be rid of it. Ive cut my calories down, Ive picked up more physical activities in the day to day, but unless I'm actively hyperfocused on something, all I can fucking think about is food and it's infuriating.

Im a great cook, and I eat at home far more than I eat take out, but I have food noise for my own meals and it sucks. Does anyone else have this/have advice for beating it???

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Early Signs of a binge eating disorder

This is something I struggled with for a long time without really understanding what was happening or ever being diagnosed. My binge-eating tendencies crept in during my weight-loss journey and, thankfully, I’ve moved past it now. But at the time, I didn’t realize I was even heading down that path. It started small with thoughts like, “I can’t wait for my cheat meal this week,” but slowly spiraled into moments I’m not proud of.

Here are some early signs I noticed that might help others recognize the warning signs:

• Constantly looking forward to cheat meals
• Burning extra calories just to “earn” more food
• Thinking about your next meal all the time
• Eating in secret or hiding food

I know it’s easier said than done, and I never thought I’d fall into a binge-eating trap either. But it can sneak up on you in unexpected ways. While I’m not giving advice here on how to overcome it, I’d always recommend professional help but I found that just being aware of what was happening helped me start to work through it. It took time, but that awareness was a big first step for me.

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Zone 2 Cardio

Has anyone here had any experience/success with focusing on Zone 2 cardio? From what I understand Zone 2 cardio is where you can carry on a conversation. Cardio in this zone pulls from fat vs carbs.

I've been trying it for a fews day using my incline treadmill and was wondering if anyone had any long term experience/success with it.

Zone 2 cardio is between 60% - 70 % of your max heart rate. The math for me is 220 minus my age, so 220-44=176. And then I get 60-70% of that 176. So 106-123. It does require you to have a device like a smart watch to be able to monitor your heart rate as you exercise.

Again, just wondering if anyone had success doing this long term as I'm just starting out.

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Advice on macros

I started tracking calories using a kitchen scale and MFP cause I need to lose weight (want to lose about 20 pounds from 169 to 149 at 6' tall). I used to be 149-154 2 years ago.

I do weightlifting to gain and preserve my muscles and strength for general well-being.

I regularly go mountain biking or running so I'm fairly active and the less I weigh within reason the higher will my FTP will be in W/kg.

I try to eat protein, carbs and fats in every meal.

Today i ran a deficit of ~650 Kcal according to data from MFP and my Garmin watch. I don't feel hungry after dinner at this deficit, maybe a bit peckish. My deficit most days is purely from exercise. Like today i ate 1920 Kcal and burned total 2600 (8.5 mi run).

Example today's macros are 152 g protein, 172 g carbs, 74 g fats.

Obviously each day is gonna be little bit different.

How are my macros? Anything to change?

Thanks for reading!

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Is two pounds a week unhealthy

Is 2 pounds a week unhealthy?

I am a 5’0, 20-year-old female that is 170 pounds. I want to lose weight. I have lost about 25 pounds since April, but I feel like that is way too little, especially since I am considered obese. Because of my weight, I have been dealing with health problems. If I lose about 2 pounds a week, that would be about 1200 calories I need to eat daily.

A few years ago, I lost a ton of weight, but I did it the unhealthy way and gained it all back.. so I want to make sure I do it the healthy way this time. I want to be healthy again and be fit like I used to be. I used to be able to go on runs/jogs without feeling tired, but now I can’t even go on a short jog.

I do not have a family doctor or medical professional to ask.. unfortunately.

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Will this get me in shape within 2 months?

I have a vacation to go on mid January and want to lose some weight before then. I started at 176 pounds this summer and since August have lost a bit over 15 pounds I’m currently 160 as of today. At 160 I’m still flabby but with more of an average build my goal is to look fit when I have my shirt off.

Currently I’m 24m, 160lbs, 5’9 and about 19% body fat. My goal is to get to 145lb by time I go on vacation and maybe get to about 14-15-% body fat. My routine is gym 3-4 times a week doing abs, chest and back. If I have a 4th day I’ll do arms and maybe some legs. Other than that I walk my dog for an hour usually every day I don’t go to the gym. As for diet I have been aiming for 1500 calories a day with high protein about 110grams a day and 3L of water.

I have been plateauing a bit as I haven’t been losing weight as fast since getting to around 160 but don’t want to slow my progress this close to my goal date.

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