Ladies - need your advice and tips on maintaining/ losing weight.

I’m 27, and struggling to maintain/ lose. I’m 5’4” and have fluctuated ~150 lbs last 3 years. My scale spat 170lbs this week (!)

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🤔 over the last 3 years I've found that building habits in the gym is really effective. I make it a point to go workout 5x a week because that's what I feel most comfortable with....I used to go 7x days a week in college/grad school and I miss that. Going to the gym could mean a walk or lifting weights or a class, but make it a point to sweat a couple times a week. Healthy is not sustainable into old age without working out!

I also eat pretty healthy, but found myself putting on weight when I didn't have time for the gym. So I had to double check what "healthy" meant to me and it turns out that I ate a TON of carbs when I wasn't burning them and I was not getting a lot of nutrient packed veggies in my life. Also I really like wine and bourbon lol Helps to log what you eat for a few days and see where you could cut back on or add more of.
Oh! Also, for some women fasting in the mornings so works. This didn't work for me because my blood sugar would skyrocket after I finally broke the morning fast.

Tbh sounds like if you start with the gym you'll see results. Then tackle your diet. Classpass, Aaptiv (workout app), or other workout classes are a great way to get yourself to the gym if it's new to you! I have a link for a free month of aaptiv if you want to try it. It's amazing for cardio.

Hope that helps 🤗

likehelpful

Girl I’m in the same boat. Most of college I was ~150, 5’3”, but senior spring my grandmother died and then I graduated and started traveling for work and kind of spiraled. Back in December when I stepped on the scale I was 169, but at my highest I was probably 175 in November (didn’t weigh myself until I knew I had started to lose weight because I was ashamed).

The biggest thing to remember is that muscle weighs more than fat and takes up less space. Your weight loss will be slow (2-3 pounds per month) but that’s because your body will be turning fat into muscle. You’ll lose inches before you lose pounds, and that’s what’s more important anyway.

I started doing kickboxing 3-4x a week in January and counting calories. I haven’t travelled since November 2017 so I had the benefit of cooking for myself which really helped with counting calories. If you are traveling, try to book a hotel with a kitchen and consider a meal delivery service for food, or go to Whole Foods on Monday nights to buy food for the week. If you can’t do that, only eat at places that have calorie counts posted on their menus or myfitnesspal. Limit alcohol intake to one drink per week, two max but not on the same night, and stick to clear liquors with soda water or wines with lower sugar content. Pack snacks at the client site so you have no excuse to go buy a donut or eat the unhealthy stuff in the snack drawer.

Generally for food, I’d suggest a lower carb, higher fat diet (not as strict as keto) because fats will keep you fuller longer and more energized. I liked doing taco salads with avocado/guac (easy to do at chipotle/dos toros), ground turkey lettuce wraps, chili, soups, etc. for lunch so I avoid food comas in the afternoon and then have quinoa/rice with dinner.

It’s not going to be easy, and will require a lot of dedication the first month, but once you build a routine it will be easier to stick to it.

As of this morning I weigh 158 pounds :) down almost 20 pounds since November. I’m wearing a pair of pants that fit well when I weighed 150 but now are getting comically loose on me because I have a lot more muscle mass now than I did a year and a half ago, even though I technically weigh 8 pounds more. After five months of calorie counting and working out consistently, I started a keto diet to get myself over the 160 plateau and I personally don’t have many issues keeping up with it, but i wouldn’t have been able to do it right off the bat.

Good luck, friend! If you want to drop a burner I’d be happy to add you on myfitnesspal or Apple health or Fitbit and be an accountability partner for you :) be proud of yourself for starting! That’s an accomplishment in and of itself.

likehelpful

I am you - I’m also 5’4”, but have been at 175 for a while now and I’m over it. I realized that I was completely unaware of how many calories were in the things I was eating. Download MyFitnessPal and start logging your food without making any changes. That’ll help you realize how much you’re eating. Once you’ve done that for about a week, start cutting to where you eat less calories than your body naturally expends in a day. For me, my base metabolism rate burns ~1,640 calories a day. So i aim for eating around 1,400 a day. Adding in ~400 calories of exercise 4-5 times a week helps too. I’ve already lost 8 pounds. I also recommend downloading the app Happy Scale - it helps you keep a rolling average of your weight to account for bloating, PMS, or just normal weight fluctuations that occur that can move the scale up or down more than we realize. This helps me pin down my *real* weight loss.

likehelpful

I was going to the gym & doing like an hour of cardio 3-4 Times per week & found myself gaining weight & size...i got a personal trainer & she told me that cardio alone is super ineffective in weight loss & maintenance. Building muscle (lifting weights, or using your body weight) causes muscles to rebuild, even on the days you’re not at the gym, which elevates your metabolism. I’ve been doing a mix of cardio & weight training 3-4 days per week for the past 2 months & have noticed a hue difference

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I struggle with this a lot on travel projects. I don’t let myself drink during the week and I try to get in two workouts Monday -Thursday. The key is going in the morning. Absolutely sucks getting up but it’s the only way

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Another thing (since I’m long winded AF) - one “bad” meal, one “bad” day doesn’t mean you have to throw out the entire day/week. Every time you sit down to eat a meal, it provides you a chance to make choices that make your body feel good. A good online resource is the Reddit r/loseit community. They here loads of good advice. And as always, love your body no matter what size it’s at. 🤗

likeuplifting

I agree with you, OP, that you shouldn’t “diet” to lose weight. As in, “I’m no eating carbs” or “I’m eating Paleo.” That just doesn’t work for me. Instead, I determined what fruits and vegetables I really enjoy eating and just made a conscious effort to eat more of them, as well as do thing like no “snacking” on treats people bring to the office, no stray candy, etc. I also stopped drinking while traveling. Exercise is also super important for your health and well-being, but it will only account for a small amount of your weight loss. When you get started, if you want more bang for your buck, do what’s been suggested and start a food journal. I bet you’re not eating as “healthy” as you think. Then cut out things slowly that you realize you don’t need/want. After a bit of that, then work in some exercise. It’s hard, but so worth it!

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Carbs will spike your insulin. Insulin is a fat storage hormone (among other things). Cut the carbs and you can control your weight.

likesmart

Don't lose hope!! What have you tried so far to lose weight?

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I thought I ate healthy until I started logging meals on my phone... eye opening moment for me. Salads could be unhealthy too if you look into sauces used. Portion control is big too. Also, you might wanna revise your recipes and change the way you cook.

likehelpful

Try intermittent fasting - aka eat for only 8 hour window of the day. The other 16 drink water. I also went to Europe for a month - walked 20k steps a day and came back to 6 pounds lighter. Now I’m maintaining that by walking 10k steps a day and atleast 1 pound of plant foods everyday.

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Yeah, dressing is a secret calorie dump if you buy them from the store. Lots of them add tons of sugar. Same for salads you buy at restaurants .

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I realized I ate way too many carbs, so I limited that and that helped a ton. I also did portion control and limited desserts to just 1 day a week. I can’t eat the same way when I was in my 20’s and 30’s!

helpful

Preach, SC1. Finding out that some weight training (which I like better) than killing myself exclusively on a treadmill was a great day

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I don’t go to the gym regularly and don’t count calories... but also don’t eat too unhealthily. In previous years, a run few times a week would cut it... now it seems not so much.

Any tips to build a healthy lifestyle that is sustainable? (Ie: no diets)

Agree with what everyone else says. I’m in the same spot, for me counting calories helps. Not necessarily so you should obsess over how much you’re eating, but it’s eye opening to realize how many calorie dense some things you didn’t even think of are. Coffees, dressing, slice of bread, etc. Even things like healthy fats can pack on the pounds if you have too much of them.

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