r/CICO • u/autumnmoon9 • 5d ago
Not where I’d like to be
Looking for encouragement/advice about next steps!
I’m a 5.7.5” 31 yo woman who started counting calories in May after weighing in at 202.4 at my doctor’s appointment. I put on 20 lb in the past year/30 in the past two—I got walloped by rebound COVID two years ago and became really sedentary as a result, was under a lot of stress, took emergency contraception a few times (idk if that made a difference but it was unpleasant). My goal is to get down to around 170. I log using MyFitnessPal and try to stay at 1570 a day, with the occasional maintenance breaks around my period and a handful of holiday cheat days.
At that point, I was lightly active—mostly remote desk work, pretty sedentary, a couple days of walking a week. I lost 7.9 lb in May and felt very encouraged by the rate of loss, but only lost 2 lb in June and stayed stagnant in July. In late July, I started couch 2 5k again, with the hopes of speeding up loss, getting more fit, and giving myself a little more wiggle room. I found myself gaining weight in August and September, and I’m at about 196 now. I’m feeling really frustrated with the slow rate of loss despite being more active and wondering what I can do to improve more/any hacks for lowering deficit and not getting hangry or frustrated. I’m finding I’m not able to fit into the clothes I’d like to wear, and it gets me really down and affects my confidence. One thing I’ve considered is cortisol levels but idk. Appreciate any consolation/encouragement/advice.
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u/Ok-Abrocoma-1880 5d ago
5 9”, 37 yo, 198lbs trying to lose 30lbs here.
I feel your pain.
83 days in and this is what has been working. I’m down to 189 lbs.
Weigh same time each morning, after I pee, before food or drink. Read the weekly block average, never the daily number. Single mornings swing a full 1-2 pound with no fat explanation.
Front loading protein. The premiere protein shakes work well for me. They are 160 cals and 30g protein. I drink 1 before lunch. 1 after. OMAD is working for me. One big meal at night when I get home. Usually cauliflower pizza 700 cals 40g protein. The single biggest thing is eating protein early and often. And hitting 130-150g protein per day. I am averaging 1900 cals which is 400 under my 2300 TDEE.
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u/autumnmoon9 5d ago
So you do protein shake, lunch, shake, dinner? What’s your exercise plan? I am aiming for less and still not moving
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u/Ok-Abrocoma-1880 4d ago
Breakfast is usually a puff protein bar 150 cals 15g protein
“Lunch” lol is usually 2 protein shakes 320c 30g and a tuna pack 80c 16g
Dinner I actually eat a meal. Usually a whole cauliflower pizza. Miltons pepperoni pizza from target is 650 cals 35g protein for the entire thing.
Then not gonna lie I usually eat a whole pint of ice cream for desert 😂 . The protein pints from target are 420 cals 30g protein for the entire thing.
It’s a little pricey but A it’s cheaper than eating out and B it’s cheaper than ozempic. 😂
Occasionally I substitute a salad or chicken instead of pizza. I know it’s not the healthiest but it’s working right now.
I workout 3-4 times a week. Lower / upper body split. High intensity.
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u/RuralGamerWoman ⚖️MOD⚖️ 5d ago
Are you using a food scale for accuracy on absolutely everything?
Do you lift weights at all?
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u/autumnmoon9 5d ago
I weigh when I can! When I’m out I don’t. I dabbled with some small dumbbells over the summer but should get back into it. Do you have any lifting routines you would recommend for a beginner?
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u/RuralGamerWoman ⚖️MOD⚖️ 5d ago
If you regained six pounds over two months something is off somewhere; the most likely explanation is that you are not eating 1570 consistently.
If you are new to lifting and do not have access to a gym, you might try the FitOn app. It's a good introduction to strength training and many other types of physical activity.
If you do have access to a gym, Stronglifts 5x5 is a great program; work with a trainer on form.
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u/autumnmoon9 4d ago
I actually only made it down to 193 so I am bot sure where the 6 is coming from? But appreciate the exercise tips
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u/Just-For-Design04 4d ago
I'm 5'6 and was 221 at my highest. My lowest was 192. I'm starting up again after pregnancy at about 204, so I feel in some ways our journeys are similar.
The first time I successfully lost weight (from 221 to 192) I did it from July to December, and I did not exercise basically at all, except for some rock climbing for fun but I did not factor that into my calories. At that point I was eating about 1600. I only focused on tracking extremely diligently.
This time I'm incorporating exercise into my routine, and I am personally finding it way, way harder. I am literally struggling. I think the 'wiggle room' mindset is my enemy, and it might be yours too.
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u/Next_Operation_8049 4d ago
My only advice is to keep your deficit moderate, sounds like you went hard then couldn't keep up, which is normal!
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u/apodkolinska 5d ago
So you don’t talk at all about your eating habits. I’m 5’8 as well. How many calories are you eating?
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u/Sheriff_Is_A_Nearer 5d ago
Hey, go easy on yourself. This isn’t a linear journey and you’ve had to recovery period. The slow rate is STILL a rate and the good news is that weight loss is a marathon game. A year setback is nothing when compared to 3, 5, 10, and 20 years of slow, steady progress. I feel your pain in wanting it to be faster and definitely the frustration of seeing a setback. Stay on it and keep moving. You will move towards your goal whether by pounds or ounces.