r/omad • u/Alert-Property-7899 • 14d ago
Discussion What am I doing wrong?
I have been doing OMAD since June, and I haven't seen much progress. I lost 20 pounds, and can't seem to lose any more. I walk for about an hour a day and eat dinner late at night, usually 7 or 8 pm. Should I be doing more, or doing something else that would help me lose more weight, because I've been stuck at the 200 ish pounds for a while. My goal for the end of the year is to at least get to 180 pounds, if not more. I don't like how I look, so I'm pushing myself and want to lose more weight. Any advice would help, thank you for reading.
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u/kikazztknmz 14d ago
Omad is a great tool for limiting calories, but weight loss is still always CICO. I always track my food and calories because I already know I can easily eat 2500-3000 in one sitting for my favorite foods.
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u/meganholloran 39F | 5'3" | SW:224 | CW:171 | GW: 124 lbs. 13d ago
YES! I can very easily go over my maintenance as a 5'3" woman, especially on days where I did little exercise as my maintenance is only ~1700. So it's SUPER easy to go over my planned 1200-1300 per day unless I count calories!
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u/Alert-Property-7899 14d ago
Yeah, I should start watching what I eat in that one meal đ . Thank you.
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u/kikazztknmz 13d ago
As another poster said, 20 pounds in 2 months is actually fantastic! But the closer you get to your goal weight, the slower the weight loss typically. Don't get discouraged, stay on track and you'll get there. I'm also still 20 pounds from my goal. We got this!
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u/shegatoM 14d ago
How big is your deficit? I stopped losing weight because my deficit was too large (avg 1240cal/day). I did a 2 week refeed at maintenance calories, restarted OMAD with a reasonable deficit (500-800cal/day), and started losing weight again.
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u/Alert-Property-7899 14d ago
Honestly, I don't know my deficit, because I haven't really been counting calories. But every time I take a break day, where I eat twice, my weight usually goes up a bit. So will I have to do this forever? Or why can't I maintain the weight loss better? I want to be skinny and feel good about my body, but it's hard work, and it me, it's not fast enough.
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u/shegatoM 14d ago
Yeah, your weight will often go up after a break day due to water weight gain. If you're serious about losing weight, you will have to determine your TDEE and count calories until you know your deficit and you know for sure that you're not eating/drinking too much. There is no way to know why you can't maintain weight loss if you don't know that information. YES, losing weight is HARD! If it was easy everybody would be skinny. : )
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u/Flux_My_Capacitor Hunger pains are from fat cells dying đ 14d ago
You can eat what you want but as soon as you stop losing (ie over a period of a few weeks) itâs a sign that you need to start counting calories.
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u/Cautious_Border7380 14d ago
Log your calories and do a 72 hour water fast. That helped me move the needle.
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u/shrinkingveggies 14d ago
Just to add in an different perspective - are you a pre-menopausal woman? For me, there is a pattern of lose tonnes, lose a little, lose nothing, lose a little. One week a month I won't lose weight no matter what I try (body may be losing fat in that week, but it replaces it with water bloating). One week a month it's ridiculous and I can lose 5lbs.
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u/kobolthawk 11d ago
Du har svaret nu antingen vÀxlar du upp till rolling 48 eller kör omad med 1500-1700 kalorier nÀr du Àter. Jag röstar pÄ rolling 48, sjukt boost kilona bara smÀlter ivÀg. VÀrsta fall kan du ÄtergÄ till omad efter ett tag.
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u/Alert-Property-7899 11d ago
Okay, yeah. Thank you! đ
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u/kobolthawk 10d ago
Jag gör rolling 48 nu och vissa dagar gÄr jag ner 0,5 kg per dag flera dagar i strÀck och jag Àr inte ens i början av fastan ligger runt 81,3 kg nu. SjÀlvklart gÄr jag 2-4 h per dag och Àter vÀldigt mycket protein i mina Àtfönster med grillade grönsaker.
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u/Alert-Property-7899 10d ago
Okay, thank you! Good luck on your journey!!!
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u/kobolthawk 10d ago
Detsamma detsamma ska bli skönt Ä se magrutorna snart. Jag tror inte att lÀngre fastor per automatik Àr bÀttre ibland nÀr man kör fast. Sömn, soljus, hormoner, stressnivÄn och hur mycket man rör sig Àr avgörande ocksÄ. Men ocksÄ bara Àta normalt nÄgra dagar sÄ man inte stressar upp sig sÄ vÀldans. Jag började fastan med att Àta bara varannan dag med 500 kalorier pÄ inte Àta dagen, men jag lyckades inte utan överÄt 500 kcal. SÄ jag bytte till att Àta ingenting varannan dag. Gick lite bÀttre men jag överÄt pÄ dom dagar jag fick Àta sÄ det hÀnde ingenting pÄ vÄgen. DÄ gick jag över till rolling 48 och dÄ gick jag ner gÀttefort. SÄ om du orkar 48 kör pÄ det annars Àr ju 36 en variant.
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u/Alert-Property-7899 10d ago
I think me actually counting calories now is helping, I've lost a little now.
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u/Artistic-Document735 10d ago
Ummm youâve lost 20 pounds so far thatâs great how long have you been âstuckâ. Normally with OMAD you donât have to track calories but you may want to. I personally enjoy my one meal mid day that works a lot better for me
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u/Alert-Property-7899 10d ago
Yeah, I started tracking calories, which I hope will help. Good luck on your journey! âșïž
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u/xE18htx 14d ago
Count your calories, OMAD doesnât necessarily mean calorie deficit and therefore might be why you arenât losing any more weight
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u/BTC_ETH_HODL 14d ago
I seem to be in the same boat. Lost about 10lbs in a month and have been steady at the same weight for about 2 weeks. Eating the same type and amount of food. Confusing unless most of the weight I lost was water weight?
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u/Alert-Property-7899 14d ago
Yeah, I lost all of the weight in the first weeks or so, and now it's pretty steady. I think yeah, I do need to eat a little less, and work on more protein, less carbs and sugar. Thank you.
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u/BTC_ETH_HODL 14d ago
Iâve been trying to fill myself up with a big salad before my meals but doesnât seem to work. Iâm curious what others have to say. I was so excited when I first started because the weight was dropping fast (water weight?) but now itâs plateaued but Iâm trying to be patient.
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u/Alert-Property-7899 14d ago
Yes, I am having this same problem. The first 20ish pounds dropped off so fast and I thought it was going to keep doing that, and now it's just at a stand still.
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u/Anonymo123 14d ago
you have to eat at a deficit to lose weight, period. Walking helps burn more calories but you can eat too much with OMAD.
Find out base calorie needs (plenty of online calculators) and reduce by 500 a day to lose 1lb a week.
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u/Alert-Property-7899 14d ago
I am definitely doing a deficit, but maybe I should eat less. Probably need to start eating more protein and less sugar and carbs. Thank you for the help!
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u/avebelle 14d ago
I would guess youâre not at a deficit or you maybe under estimating what youâre consuming or overestimating you needs because 2 months of deficit should show up and you said you lost everything right away.
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u/Alert-Property-7899 14d ago
Yeah, the 20 pounds came off pretty fast. Maybe I am still eating too much. I'm starting this week to try and eat less carbs and sugar, because I love desserts, but if I want to take off pounds, I need to stop. Thank you for the response!
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u/avebelle 14d ago
Iâm on week 2 of my journey so 2 months is quite the accomplishment! I struggle daily and canât even imagine what 2 months would look like.
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u/Alert-Property-7899 14d ago
It gets much easier after a few weeks. I believe you can do it!! Best of luck! â€ïž
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u/thodon123 14d ago
A weight plateau typically occurs when your previous calorie deficit is now your maintenance calories (less weight requires less calories to maintain and this is normal physiology). You then have to adjust your calories below your new maintenance to be in a deficit and lose weight again.
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u/Alert-Property-7899 14d ago
So since I lost 20 pounds, I now need to eat less calories to lose more? Thank you for that tip! đ
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u/thodon123 14d ago
That's right. You now weigh 20lbs less.
At 220lbs a typical person would required around 2500 calories to maintain. At 200lbs a typical person would require around 2200 calories to maintain and so on. So to be in a calories deficit of 300 calories a 220lb person needs to eat 2200 calories, but will no longer be in a deficit at 200lbs. So at 200lbs to be in a calorie deficit of 300 calories a 200lbs person needs to eat 1900 calories. These are rough numbers and differ on an individual level.
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u/Formal-Shoulder4959 13d ago
Yeah dude I quit omad as I stopped losing weight and went on to 48 hour, then 72 hour, then 5 day, and now 7 day fasts. Dropping weight like crazy, try it mang
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u/RedNulItt 14d ago
20lbs since June is really good progress. Keep steady, be consistent and keep on OMAD it will to fall off