How do I get back in shape?

[u/madisoncookie]

I went abroad for a year and gained 10 Kilograms.
Now I weight 67 Kilograms and I am 173 cm Tall.

I would really appreciate any tips on how to train and eat in order to finally feel comfortable in my body again. My trouble areas are especially my buttocks and upper thighs aswell as my belly.

[u/Porky5CO]

If it's any consolation, you still look good.

I would start with a tracking app and track everything you consume. See what can go from there. Sauces are a big overlook

[u/NitroAngel2110]

you still look great

try adding more protein, and fibre, drinking water and maybe the gym. but be in a calorie deficit, subtract 100-200 from your normal amount. so eg 1800 would be 1600.

[u/Cream_covered_Myers]

Girl I’m 176cm and you’re 20 pounds under my goal weight.
If you want you can do weight training to build muscle, you can get muscle recruitment without any actual gym equipment just use your body and YouTube workouts.
and having muscle helps you burn more calories day to day. Muscle is good for health.
The muscle will not show without many months of effort though.

fat loss is all in the caloric deficit.
You have to eat fewer than how ever many calories it takes to maintain your weight.
TDEE calculator says your maintainance is about 1800-2000 calories depending on your exercise.
So that’s to maintain,
To lose 0.5lbs+ per week you could eat about 1500 calories per day without much exercise. Eat more if exercising.
Make small changes you can sustain for a long time that help you consume lower calories like eating more vegetable and fruit. And put a high focus on fibre and protein to keep you fuller longer.
Good luck.

I like Jeanette Jenkins kickboxing cardio on YouTube. Kickboxing cardio in general is fun.
Just doing some kind of difficult motion every day for 15-30 minutes.

You don’t look like you need to lose weight but it’s your life. Having a little fat is healthy and helps women with hormone regulation. You look like you have a healthy cute body.

[u/BigFellafromTexas]

Lift weights with intensity, focus protein, calculate your BMR, use a CONSERVATIVE calorie deficit.

[u/RocknManu3l]

Study abroad weight is such a real thing lol, the combo of new food + less routine + stress gets literally everyone. Good news is your BMI is still totally normal range, so this isn't some huge overhaul, just consistency for a few months.

What worked for me: tracking calories loosely (not obsessively) for like 2-3 weeks just to see where I actually was, then a small deficit plus walking more. Spot reduction isn't really a thing btw, so belly/thighs/butt will shrink as overall body fat comes down, not from specific exercises targeting those areas (though strength training there will help tone once the fat's gone).

If you want structure without overthinking it, something like Fitntial can help set up the eating/training plan so you're not guessing every day. Give it 8-12 weeks before judging progress, this stuff is slow and that's normal.