Recently gained 10 lbs to be 125, any advice on how to safely lose 10lbs to get back to 115? I am eating high protein vegan 3 days a week and very clean the remaining 4 days. I also walk/run 5 miles a day and do HIIT

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Wait you gained 10 lbs on this routine or you recently started it?

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I know this is an annoying answer but I’dstart measuring and tracking food. I always gain weight when I stop eating processed food because for a snack, instead of eating a 70 calorie fiber one brownie and feeling satisfied, I eat something like a cup of broccoli, a half a banana and a few bites of turkey. While the latter is healthier, it’s more caloric and always catches up to me. I love running but I have to be careful because mentally I think “i ran 3 miles today, I can eat what I want “when in reality I maybe burned 250 more calories.

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Ugh, this is actually what I’ve been struggling with. I cut out processed food, but have been gaining because now I’m eating way more calories through fruits and veggies. it feels like the opposite should be happening!

Or is this just my metabolism slowing down as I approach 30?

In addition to other factors, yes your metabolism may be slowing down. In my case, my metabolism is very similar to that of my father and sister so it's easy to have reference points and baseline expectations.

Are you not losing weight on this plan? If that is the case, a few things to consider:

You can still overeat on vegan / clean. Make sure you generally have a calorie deficit. 10lbs isn't too much so you don't have to go crazy in cutting calories. In fact, slower is better. You could try an app like MyFitnessPal.

How often do you do HIIT and for how long?
5 miles may sound like a lot, but if you're mostly walking, it isn't as much as you think. Assuming you're mostly sedentary, 5 miles is only about 10k steps. It's not going above and beyond. It seems like a lot because Americans are not as active as we should be.

Also, your body gets used to the same type of exercise. Try mixing it up. Vary the length and type of exercise at least a couple days a week.

I started this routine about a month ago after the weight gain! I also run 2-3 miles of the 5 miles and do HIIT 3 times a week!

On the weight gain, is it noticeable pudge? My ask is because I had similar weight gain, but had a lot more tone and definition with running and HIIT.

Take the HIIT up to 6-7 days a week. I’m down almost 30lb since May and currently sitting at 130lb - at a lower weight like this, even with muscle, you have to be on the treadmill two hours a day and also doing an hour of HIIT/ 6-7 days a week in addition to a calorie deficit (burn extra 1000 calories/day more than you eat). OrangeTheory is really helpful in this regard as you can burn about 600 calories per class, and then will only have to burn 400 more on the treadmill after. I cannot really lose weight unless I make exercising and eating only 1200 calories a day part of my “job”.

I’m going to call diet.

- Vegan diets are extremely high in carbs causing water retention and boosting for some.
- To get high protein on a vegan diet also requires a lot of calories (beans and nuts are not efficient sources of protein from a calorie perspective).
- if you are in a calorie surplus, you will put on weight - no matter how great the nutrition is.
- cardio increases your appetite.

Tips
- calculate your base/ resting metabolic rate (google for free ones)
- determine how much additional calories you are burning
- set a goal for a moderate deficit overall (exercise and diet)
- do not aim for more than 1 lb weight loss per week or risk boomeranging - 1/2 lb is better
- measure and track your food
- hydrate
- watch gut health (microbiome)

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