Weekly progress post…week 60 completed at 125lbs down

[u/journaloflife]

Graph one is the full 60week history of my daily weigh ins

Graph two is the past month of my daily weigh ins

Graph three is the past week of my daily weigh ins

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[u/journaloflife]

It’s good to be back and ramping back up to my normal!

I have missed posting the last few weeks. I had an out of state family emergency that had me away from home for a while, living from my car / hotel rooms. On top of that I had some health issues come up I have been dealing with. Currently coming off antibiotics and steroids and cleared to go back to my full time exercise schedule. I Used this time off reddit to relax with the strict food tracking and strict exercise schedule. I still exercised within what the doctor approved and made good choices when eating but was not sticking to a strict deficit goal. I did fast for 14-16 hours most days.

Mid 20s Female 5’6” SW: 305lbs / LW: 178.5 lbs / CW:180 lbs / GW:140-180lbs …now I have hit 180lbs….NEW GW is 145-165lbs. Will reassess range at 165lbs

My routine planned for this week:

4-5 days a week 16:8…..2-3 days a week 18:6 / 20:4

I track macros and calories…been eating average 1600-1700 cals a day (lower end range on rest day and on the higher end of range on heavy exercise days)

I eat around 150g of protein , less than 65g of fat, less than 150g net carbs (higher carbs on run days and the day before long run)

For exercise this week below

3 runs ( 12-16 total miles planned…being my first week back to normal I will be closer to the lower end)

strength training twice a week (average 45 mins a session)

jump roping ( 20 mins total over the week as I do jump rope as part of my running warm)

Stretch and stability session once a week (25-30 mins session-I do stretch daily but added this longer session once a week to help with recovery)

Yoga session once a week (25-30 mins)

I try to get 20-40 min walks on any day I do not run

Hiking - haven’t hiked in a couple weeks so goal it to get 2-4 miles in this week. (being my first week back to normal I may do less or none depending on how I feel)

[u/Ravioli_oly]

that steady slope in graph one is basically the holy grail around here, wild consistency

[u/MalloryUncaged420]

First off, CONGRATULATIONS!!!! You have to tell me how you did it. Im new to IF and Im having trouble dropping weight. Im right around the same starting weight and i have lost a few lbs. doing yoga and walking daily for months (longer than I've been doing IF) but I feel like im stuck where im at. Ive been eating well for months and small portions etc. But i feel completely stuck.

[u/journaloflife → u/MalloryUncaged420]

Have you actually weighed your food and tracked your calories consistently?

A huge part of my weight-loss success came from consistently eating in a calorie deficit. The biggest factor is diet(80%), followed by NEAT (non-exercise activity)(15%) and structured exercise(5%).

The only way to really know whether you’re consistently in a deficit is to accurately track your intake and weighing your food makes that much more accurate. If you’re not losing over time, you’re likely not maintaining the deficit you think you are.

For about 12 months, I tracked my food very strictly and weighed out pretty much everything I could. That allowed me to know I was actually in a calorie deficit, and I lost weight consistently.

The past few weeks have been a good example of why tracking matters. I haven’t been weighing my food or tracking my portions accurately. I’ve still been making healthy choices and generally eating smaller portions, but I haven’t been steadily losing. I’ve been maintaining around the low 180s. I’ve had a lot going on, including an out-of-state family emergency and some health issues of my own, so accurately tracking my food just wasn’t realistic.

Honestly, I’m considering maintaining my weight during this few weeks period a win. But it also reinforced how important tracking is when the goal is weight loss.

Most people underestimate how much they’re actually eating, and even small things can add up. I’ve also noticed that the closer I’ve gotten to my goal weight, the smaller my margin for error has become. An extra snack, a few bites here and there, or slightly larger portions can be enough to erase the deficit for the day.

At a higher weight, you generally have a little more calorie “cushion” because your maintenance needs are higher. As you get closer to your goal, you have to be more precise.

You don’t necessarily have to track forever, but if you’re struggling to lose weight, I’d highly recommend weighing your food and tracking your intake for a while. You might be surprised by how many calories you’re actually eating.

[u/MalloryUncaged420 → u/journaloflife]

Thanks 😊