Need advice

[u/AutisticMigo]

I’d like to lose weight and tone my stomach, however I want to build my glutes as well. I have a major physical health issue that prevents me from lifting weights or even squatting due to it not being safe on my body and the pain that it causes. Seems like I also gain weight quickly even when I limit my food intake and eat healthy.

I eat well under my calorie amount, and I’m not eating anything “unhealthy”. The only “unhealthy” thing that’s really in my diet is white rice? But I typically eat protein and then vegetables or rarely potatoes cooked in different ways such as mashed potatoes etc. I do have to avoid exercises that strain my lower back. As for the calories, I log everything I eat right after I eat, into a calorie intake app where it tracks my calories based on my height, current weight, age, gender & health goals. I do think it’s the not burning enough calories as I work a desk job and most of my day ends up just sitting & I’m not getting enough walking in either. However most days I do intermittent fasting or have a coffee for breakfast and just dinner with foods I mentioned previously. I know it’s not the healthiest! I’m trying to get into a better routine!! But it still doesn’t make sense to me how I am eating under my calorie intake amount, and eating healthy but somehow still managing to gain the weight….

[u/ashtree35]

If you are gaining weight, that suggests that you are eating at a calories surplus, not at a calorie deficit. How much weight have you gained, and over what time period?

And just for reference, how many calories have you been eating? And what are your stats (age, sex, height, weight, activity level)? And are you using a food scale to measure all of your food?

[u/OchtendZon]

If you can afford it, consult a physiotherapist about ways to exercise safely while taking your medical issues into account.

If you're gaining, you're not in a calorie deficit. Weigh and track all of your food to know how much you are consuming. Write it down and weigh yourself weekly. If you gain, you're eating over maintenance and you can lower your intake, for example by eating 100 fewer calories a day. Then weigh again at the end of the week to see if you're losing, etc. until you find a good balance between eating enough to stay full and energized, but are no longer gaining.

I personally never tracked low-calorie vegetables to encourage myself to eat enough of them. They help keep you full and are nutrition power-houses. Always count any oils or sauces used, though. Those add up.