I’m 161cm tall, 58kg. Need some advice on weight loss.

frrrf
frrrf Posts: 4 Member
edited November 23 in Health and Weight Loss
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Replies

  • frrrf
    frrrf Posts: 4 Member
    Hi everyone, I’m 28 years old and was diagnosed with PCOS 3 years ago. As a result, my waist line is expanding year after year. Prior to being diagnosed with PCOS, I could eat a lot of rice and my belly would remain flat. Nowadays, I have a belly even when I don’t eat rice AT ALL. I’m not sure if it could be my metabolism slowing down. I used to be able to maintain my weight at 52kg.. now it’s creeping closer and closer to 60kg and I’m panicking. Some people had said that my weight is in the healthy range, but I doubt so, with my fat arms and belly. :( Please see my photos and advise me. Thank you.
  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    Your weight is well within the healthy range for your height. Instead of looking at weight loss, which you really don't need, I would look at recomping - eating at maintenance calories and doing progressive strength training. You will gain muscle and lose fat, albeit slowly, the end result being that you will look slimmer at the same weight.

    If you are gaining weight, you are eating above your maintenance needs, so you need to work out approximately how many calories you should be consuming to maintain.
  • frrrf
    frrrf Posts: 4 Member
    Thank you! Should I do cardio as well? Or just strength training? At the moment I’m walking on the threadmill to burn fat.
  • pamfgil
    pamfgil Posts: 449 Member
    Definitely log your food so you can see how much you are consuming and adjust as necessary, so you don't keep gaining. You don't need a lot of cardio, but 20 minutes a few times a week has health benefits
  • frrrf
    frrrf Posts: 4 Member
    Thank you! :)
  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    OP, this thread will give you more info on recomping: https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat
  • PAV8888
    PAV8888 Posts: 14,263 Member
    tsarge1985 wrote: »
    1st sorry to hear about ur PCOS diagnosis. It's not the end of the world just a new challenge. I would suggest you get with a girl doctor and get the hormones under control with medication. Its very hard to figure out which way to go if the hormones are out of whack. Once this is done you can start on a program and be able to more accurately know what ur body is doing. By ur picture above u look great. If u are concerned I wouldn't focus so much on weight but on body fat percentage. Its more accurate if u want to know how healthy u are. Example: a person is thin and within their weight to height ratio but their body fat is 25%. They are not healthy even tho they are thin. The same person has a 10% body fat reading. They are healthy.. You can buy skin calipers very cheap online and do a 3 sight method. I test mine once a month so i can adjust my calorie intake as needed depending on my goals for that month. Good luck and if u have any other questions shoot me a message :-)

    Your general idea is correct; but healthy body fat percentages are VASTLY different between men and women. And in particular 25% is perfectly healthy for women.
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