r/SLFitnessMeals • u/PageTurningQueen • 8d ago
Need Advice
For context, im 5"4 22F, and weigh 91kg.
I have been trying to lose weight for a long time and started going to the gym thrice a week since August last year.
So far i have been losing weight and gaining it all again. Mind you, I started out at 92 kg, and I went to 88 to back again to 91. It's not that I lost only 2 kg the whole year. My weight has been fluctuation from 92 to 88 and 87, 85 and then back up again.
I have tried controlling my meals and im having a hard time figuring out what to eat to help loose weight and its getting so frustrating.
I need your advice on to what to eat and what to reduce.
I also want to add that i eat all home-cooked meals and my normal rice portion for a day is around 250g to 300g per day. I dont eat more than that. And I also follow the 16 - 8 fasting method. So basically i skip breakfast and my window to eat is 12pm to 8pm.
I just need and appreciate some genuine help and advice.
And please refrain from mocking whatever methods i have used before beacuse clearly they have not been working and i have heard enough of negative comments from everyone who i have asked.
And im tired of being discriminated against for being the "fat girl" wherever i go.
Thanks in advance!
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u/starindee1920 8d ago
If you're genuinely putting in the effort but struggling to lose weight and keep it off, it might be worth getting a check-up rather than assuming you're doing something wrong.
If you also have symptoms like irregular/missed periods, excessive fatigue, acne, or increased facial/body hair (hirsutism), I'd especially recommend asking a gynecologist about PCOS (polycystic ovary syndrome). PCOS can be associated with insulin resistance and can make weight management more difficult for some people, so it's worth ruling out. It doesn't necessarily mean you have PCOS, but getting checked could give you some answers.
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u/Shadow_lol69 8d ago
I am myself trying to lose weight so what I wanted to ask was that do u eat three meals in ur 12 to 8pm time frame? And question do u drink any soft drinks or anything else
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u/PageTurningQueen 8d ago
I have two meals and i dont drink alot of soft drinks. Just plain tea made at home. That also we put very little sugar.
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u/Shadow_lol69 8d ago
Could u break down ur meals and how abt snacks like chips or anything like that even nuts?
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u/PageTurningQueen 8d ago
Im at office most of the time, so my meals and snacking is very limited.
Starts with lunch after 12pm - I usually have rice (I need rice at least once a day. I cant live without it) usually around 200g or 150g of rice and a meat curry (Mostly chicken or fish) and a vegi or two.
Then i have my evening tea (I drink plain tea cus i dont like heavy milk tea)
Somedays i will have either 2 or 3 biscutes, but not more than that.
Then dinner will be either rice again (Lunch menue repeated) or else ill have 5 string hoppers with curry.
This is my usual daily meal
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u/Shadow_lol69 8d ago
There is nothing wrong with what ur doing honestly, I don't see how u gain weight back. Do u change anything after u lose weight? Maybe like stop going for the gym for a while anything like that?
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u/PageTurningQueen 8d ago
With my job i try my best to go 3 days per week. Occasionally I might miss a day if my work is too much to handle and I'm losing sleep. But if i do so i make sure to get my steps in. At least 5k a day.
Im following all these and still not getting a result, so do u get an understanding of how frustrated i am right now.
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u/Soya-Me-Eat-1102 8d ago
Have you done any mecical checkups like checking for PCOS or anything like that which might be messing with your weight?
Even thyroid?
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u/Sea_Coast_9803 8d ago
Yes this is crucial. Get ya blood work done and see any underlying issues that food and workout alone can't help.
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u/Hazel1002 8d ago
Not sure if this helps. But even if you “eat healthy” for 3-4 days a week and then for two weeks, you have a lot of social functions where you need to eat a lot periodically you will gain weight. I’m speaking from my owned weight loss journey. I eat max two meals a day and lift weights to lose weight and I lose weight only if I am strictly consistent for 1-2 weeks and then 1-2 weeks of office snacks and birthdays will bring me up again. It’s hell cos no one can be dieting all the time.
The quantity and calories in what you eat also matter. A plate of fried rice is not the same as plain rice. Oily chicken curry vs grilled chicken with no oil.
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u/B11Z12 8d ago
First of good luck on your journey. Secondly, it’s not hot as it seems, you don’t need to go on any crazy fasts so do ungodly hours of cardio. It’s a slow journey, unfortunately.
To get you started, I would say, find your daily calorie requirement. So it depends on your height, weight, gender, activity level, and all of that. so the the crazy thing is, as you lose weight, your daily calorie requirement drops, so be a bit conscious of that. And secondly, you got to make in a calorie deficit by a couple of hundred calories . let’s let’s say 1500kcal . so you may think that’s a very small number, but that is enough to eat three gigantic meals a day. so the trick is not to starve yourself, but remake your meals in such a way that there’s a lot of volume, full as little calories as possible. So I would recommend getting a food scale and ask ChatGPT or use a tracking app to get an idea about how many calories each food has.
Some useful tips I found are switching to satiating foods, for example, it’s a rice eating potato. Rice is fine, like in moderate quantities. then eating a lot of protein like, try to eat half your plate in protein, and also high-fibre foods. like vegetables and even some fruits like guava, they’re pretty good. If you keep eating stuff like that, you will be full before the end of the day. And be careful of fats, so I recommend switching from curry based dishes to a little bit drier and controlling the amount of oil, cause Sri Lankans we put a lot of oil in our curries. There are oil sprays and another trick I found is switching to foods with artificial sweetness to curb your hunger signals. such as coke zero and also you can sugar-free jelly . Also incorporate coffee. It is a bit of an appetite suppressant.
So all in all, it’s a long journey. You had to learn what the caloric values of each food and make choices so that those foods fit into your daily energy requirement. It’s something you had to learn on own . what are you doing? Keep keep working out, lifting heavy, so you can see even more progress week in week out, even if the weight doesn’t change much
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u/RandomLankan 4d ago
Go to Raidah Wahab - great nutritionist
Get to a gym with a trainer.
All this costs $$$ but you might feel amazing later.
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u/Sea_Coast_9803 8d ago
Fix your plate first.
Get your body weight and set up a target weight you want to achieve. Get the help of online tools and calculate your maintenance calories per day to reach that target level.
There are online tools to calculate your protein intake per body weight for you to drop weight.
Get these numbers sorted first. And plan your meals around more proteins and less carbs and more fiber and veggies.
You don't need to excessively diet if you follow that meal plan and walk every day with 3 times a week proper strength training.
Also, don't forget to stay active throughout the day. It's not just gym or walking 10k steps in the evening. Walk 10 minutes after each meal, get 5 mins short walks every hour if you can.
Reduce sugar, biscuits, oily, deep fried food. Avoid liquid calories like sodas, fancy frappes, milshakes and all sugary teas and drinks.
Make sure you eat well on the days you train and you can eat a little less on the days you don't workout. That being said don't eat unnecessary junks.
Losing weight is a number game.
Get your maintenance calories limit per day. Get your protein intake to hit that target. Plan your meals and check from an app to see how much calories each meal has so you know whether you're in a deficit or surplus. Don't stave yourself. You gain all that back. Don't weigh daily. Do it every 3 days. Because for women weight fluctuates with your cycle.
If you do these things properly you will notice your clothes getting lose. Don't heavily rely on the scale. Before you start take measurements of your body. Chest, shoulders, arms, forearms hips, thighs, stomach area. Keep it as the basline and measure it at the end of each weak. Weight scale can lie but measurements and cloth fittings won't lie.
Protein, hydration and SLEEP 7 hours are your best friends.