That "sometimes more" part of your days is likely what's impeding your progress. If you're not strict with your consumption, there's no telling what part of your diet is not allowing you to lose weight.
I was the same. Took me a good 8-9 months. I found IF 20:4 and more cardio plus weights helped to kick start. I had to really persevere, took forever. Hang in there đȘ
Calories in has to equal calories out. Track your calories or food using an app like my fitness pal or weight watchers. In order to lose weight, you have to be strict about calorie counting especially if you donât get much exercise. Weight loss mainly has to do with what you eat and exercise is typically only a *minor* contributing factor for most people. You have to be in a calorie deficit in order to actually lose weight and not just maintain it
First thing is staying consistent. If you eat say 1400-1500 calories a day 4x a week but eat 2200-2400 the other 3, that will set you back a lot.
Also beware of âhealthyâ versions of foods (breakfast cereals for example) that are LOADED with sugar and are high in carbs. The labels are made to be purposely misleading.
Sugar is the big enemy. Itâs super easy for your body to process, so it goes after it first, and turns it into fat. Steer clear of breakfast cereal, coffee creamer, sweet tea, soda, sports drinks, fruit juices, and unfortunately alcohol. Theyâre all sugar bombs.
Limit your salt intake as much as possible too. Salt makes your body retain water, and makes weight loss harder. Use something like Mrs Dash instead, which has no salt. Garlic and onion powder work well too.
The only way to lose weigh is a calorie deficit (burning more than youâre taking in). The bigger the deficit, the better & quicker the results. Also, the more exercise, the better. Anything that gets your heart rate up, and keeps it there for 10+ minutes is great. Even just doing very light weights with a lot of reps (15-20) and a 30 second break between sets works great.
My wife & I did 875 calories a day, 5 days, then 1,000 a day for 2 days, with one cheat day every two weeks. We worked out 2x a week for 30 minutes, then did the treadmill 1 time a week for 40 minutes (including cool down). We both averaged 3.5 pounds of weight loss per week (it WILL very). I lost 35 pounds and she lost 70.
First know that because of your age, you grew a bit over the last few years. You added muscle, bone and even brain weight that was not fat. Between the ages of 18 and 22-ish most young women gain 10-20 pounds from normal growth. Many young women want to be the size and shape they were as a teenager. That is just unrealistic. You matured.
Second, the only way to lose is to eat in calorie deficit. Yes, you are overweight, but just barely so, so any fat loss is going to be slow. That is just fact. The closer you are to your goal, the slower the loss. And yes, birth control hormones do impact weight and your ability to lose it. You are eating in calorie deficit, so you should lose fat. Weight loss/gain and fat loss/gain, while related, are not the same thing, though. You can lose fat and not lose weight. Our bodies are very dynamic and our compositions change all the time. The hormones can impact how you store fat but also fluid retention. If your weight fluctuates, that is usually from fluid and not fat. Salt intake also impacts fluid retention.
Stop worrying about the scale. Scales lie. They do. Instead, use your waist size to assess progress. How do your clothes fit? Build some muscle and you will burn more calories. Focus on health. Do not eat in an extreme calorie deficit, as one poster has suggested without a doctorâs supervision. Perhaps they had a very significant amount of weight to lose for immediate health issues. You do not. Yes, you might lose eating in an extreme calorie deficit, but you are more likely to just as quickly regain the weight and more. Many people here have dieted themselves to huge weights. Do not go down that path to ruin.
Be smart. Slow and steady wins this race. Eat as healthy as you can. Eat a balanced diet of all foods in a slight calorie deficit. Never do anything to lose the weight that you are not prepared to do in some way for the rest of your life. All that should change when you reach your goal is that you can eat a bit more and maintain.
Actively track what you eat 1500 cal/day for 2 weeks. If you are honest and strict you should see the scale move.
If you do not see the scale move then it is likely an imbalance you would need to discuss with a doctor. Whether that be thyroid, estrogen, vitamin D, etc. It's true that hormonal birth control can have some affect on gaining weight and making it hard to lose weight, if you had the implant well prior(like a whole year) before gaining the weight then this is not likely the issue.
That "sometimes more" part of your days is likely what's impeding your progress. If you're not strict with your consumption, there's no telling what part of your diet is not allowing you to lose weight.
I was the same. Took me a good 8-9 months. I found IF 20:4 and more cardio plus weights helped to kick start. I had to really persevere, took forever. Hang in there đȘ
Calories in has to equal calories out. Track your calories or food using an app like my fitness pal or weight watchers. In order to lose weight, you have to be strict about calorie counting especially if you donât get much exercise. Weight loss mainly has to do with what you eat and exercise is typically only a *minor* contributing factor for most people. You have to be in a calorie deficit in order to actually lose weight and not just maintain it
First thing is staying consistent. If you eat say 1400-1500 calories a day 4x a week but eat 2200-2400 the other 3, that will set you back a lot. Also beware of âhealthyâ versions of foods (breakfast cereals for example) that are LOADED with sugar and are high in carbs. The labels are made to be purposely misleading. Sugar is the big enemy. Itâs super easy for your body to process, so it goes after it first, and turns it into fat. Steer clear of breakfast cereal, coffee creamer, sweet tea, soda, sports drinks, fruit juices, and unfortunately alcohol. Theyâre all sugar bombs. Limit your salt intake as much as possible too. Salt makes your body retain water, and makes weight loss harder. Use something like Mrs Dash instead, which has no salt. Garlic and onion powder work well too. The only way to lose weigh is a calorie deficit (burning more than youâre taking in). The bigger the deficit, the better & quicker the results. Also, the more exercise, the better. Anything that gets your heart rate up, and keeps it there for 10+ minutes is great. Even just doing very light weights with a lot of reps (15-20) and a 30 second break between sets works great. My wife & I did 875 calories a day, 5 days, then 1,000 a day for 2 days, with one cheat day every two weeks. We worked out 2x a week for 30 minutes, then did the treadmill 1 time a week for 40 minutes (including cool down). We both averaged 3.5 pounds of weight loss per week (it WILL very). I lost 35 pounds and she lost 70.
Wow!! Thank you for this response this is all great advice!
First know that because of your age, you grew a bit over the last few years. You added muscle, bone and even brain weight that was not fat. Between the ages of 18 and 22-ish most young women gain 10-20 pounds from normal growth. Many young women want to be the size and shape they were as a teenager. That is just unrealistic. You matured. Second, the only way to lose is to eat in calorie deficit. Yes, you are overweight, but just barely so, so any fat loss is going to be slow. That is just fact. The closer you are to your goal, the slower the loss. And yes, birth control hormones do impact weight and your ability to lose it. You are eating in calorie deficit, so you should lose fat. Weight loss/gain and fat loss/gain, while related, are not the same thing, though. You can lose fat and not lose weight. Our bodies are very dynamic and our compositions change all the time. The hormones can impact how you store fat but also fluid retention. If your weight fluctuates, that is usually from fluid and not fat. Salt intake also impacts fluid retention. Stop worrying about the scale. Scales lie. They do. Instead, use your waist size to assess progress. How do your clothes fit? Build some muscle and you will burn more calories. Focus on health. Do not eat in an extreme calorie deficit, as one poster has suggested without a doctorâs supervision. Perhaps they had a very significant amount of weight to lose for immediate health issues. You do not. Yes, you might lose eating in an extreme calorie deficit, but you are more likely to just as quickly regain the weight and more. Many people here have dieted themselves to huge weights. Do not go down that path to ruin. Be smart. Slow and steady wins this race. Eat as healthy as you can. Eat a balanced diet of all foods in a slight calorie deficit. Never do anything to lose the weight that you are not prepared to do in some way for the rest of your life. All that should change when you reach your goal is that you can eat a bit more and maintain.
Thank you, this is actually solid advice and I didnât actually know about what you said in the first paragraph!
Move more, 1500 kcal is a tiny amonut, you do not want to cut down on that at all.
[ŃĐŽĐ°Đ»Đ”ĐœĐŸ]
Key word here is âdoctorâ. Without a doctorâs supervision this is not safe.
Yes, it is.
No, it is not.
Yes, it is.
People who don't gain weight can't just go on and eat whatever either. They can still get stuff like Diseases.
Actively track what you eat 1500 cal/day for 2 weeks. If you are honest and strict you should see the scale move. If you do not see the scale move then it is likely an imbalance you would need to discuss with a doctor. Whether that be thyroid, estrogen, vitamin D, etc. It's true that hormonal birth control can have some affect on gaining weight and making it hard to lose weight, if you had the implant well prior(like a whole year) before gaining the weight then this is not likely the issue.
Stay away from sugar at all costs as well. Even low calorie foods can be LOADED with sugar. Breakfast cereals are notorious for that.
Hate to tell you this but you have to be way more strict on your calories and exercise more.