Just wanting to share my success story -
In 2016, I spent a lot of time living in the extreme end of things and worked to lose 40 pounds. After my wedding in 2018, I fell off track (hard) and gained nearly 50 pounds. I didn't even realize how bad it got - when I stepped on the scale this past June, it read 20 pounds MORE
than I thought I was. Talk about sucker punch. I'm now down a little over 35 pounds (again) but I’m so dang proud. I’ve made such a conscious effort to do this sustainably. Focusing on consistency rather than perfection. Focusing on increases in strength rather than decreases on the scale. Most importantly giving myself grace for the days I don’t hit my macros perfectly or I don’t get my work out in.
I've also been making sure I prioritize sleep and stress management. Both have impacts to weight loss. Dieting and exercising is super taxing on the body. The physical and emotional stress that occur naturally from being in a deficit is very real. Those stress hormones play a role in the ability to lose weight. I think making sure you are enjoying your food intake and exercise plan is integral not only for compliance but for ensuring you’re on the path of least resistance at a physiological level. In simpler terms, stress from being in a diet + stress you impose from “not making progress” = no bueno.
Current stats: Starting weight was 172, I’m at 136 right now. I was averaging 1500 cals a week (would have 1700 on Saturdays and 1300 on Sundays) for most of my deficit, but recently decided to start increasing calories by 100 every two weeks (following same weekly average formula) until I find my maintenance. I'd like to lose another 10 or so pounds, but I'm in no rush so thinking of hanging in maintenance till early next year to give my mind and body a dieting break. I do 35% P 35% F 30% C but that is what I have found works best for me.
I work out 5-6 days a week. 4 lifting days (2 upper/lower body splits each) + cardio 3 days a week + 6 days of getting 10k steps.