Any 5'5 women lose 80-100 pounds care to give advice?
SisepuedeLinda
Posts: 132 Member
Hello i'm 26, 5'5, and 235. I've been an mfp member since last summer and lost 17 pounds in 3 months and just kind of left around November. Do you have any advice or suggestions to share so I can be successful this time around? 
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Replies
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Hey there!! I'm 5'4-5'5 and 24! I only have a couple more pounds to lose (at 17 lbs lost now!) but would love to be your friend 😊. I found just keeping it simple, calories in vs calories out has been the best approach and increasing my protein so I feel full. Enjoy the foods you have always loved but in moderation. I've found that with a calorie cut I enjoy healthier foods more now because they make me feel better. I started my journey with just a little exercise, I'd hike with my dog but now we run too! Feel free to add me!0
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Don't make your weight loss rate too aggressive. I started with a goal of 1.5 pounds loss per week. That put me at ~1200 per day. I was tired and hungry and knew that was not sustainable. So, I changed my rate to 1 pound per week. I find that very doable.
Similar thing with exercise. Do something you love and know you will sustain. I enjoy going for walks. I walk slow - but that is ok with me. If I had to walk fast, I would not like it and probably give up.
Every so often, I like to browse through the success thread. It makes me realize that weight loss is possible for me just like it is for others.7 -
Hi there! Please take a moment to think about what's universal and what's individual, because that is important in order to succeed with weight management.
Everybody, regardless of height, weight, age, sex, loses weight the same way - through a consistent calorie deficit.
How much to eat in order to lose weight but not your mind, is going to depend on the same four factors, plus activity level. Maximum 1% of your bodyweight per week is a good rate of loss to aim for. The maximum rate is reduced by lower body weight, less than optimal calorie deficit, lack of adherence to calorie deficit.
Your preferences, your values, your environment, your upbringing, the way you think and feel, your habits, are unique to you.
So you see there's a lot to take into consideration, while the principle in itself is very simple.
This means that you have to follow the same rules as everybody in order to lose weight - eat less, move more, for real, consistently, and for a long time. It also means that you have to make it as easy as possible, by integrating it into your real life. This means that figuring out how much to eat, is something you can (and should) leave to a stupid computer. MFP setup is a stupid computer. And that figuring out what to eat, when, and how to not eat too much, is the part that you need to focus on. People are more than willing to offer hints and what has worked and not worked for them. Your job is to weed through it and find what works for you.9 -
Hi there! I’m 5’4” and have lost 85 pounds over the last 14 months. I started at 230 and am hovering around 145 now.
I’m 48 years old and started and failed about 90,000 times before finding success this time.
My advice is to focus more on diet than exercise. I didn’t exercise at all for the first 50 pounds.
Diet wise, do something you can live with for the rest of your life. For me, that meant reducing carbs to less than 100 grams per day. I can’t do less than that in a sustainable way. I have one fruit and one “white food” per day. I drink wine. I log everything. I still overeat, but far less often than I used to, and I immediately get back on track and don’t beat myself up for it.
Now that I exercise, I make it a priority. I go to the gym 5-6 days per week and do cardio every time and weight 3 times per week.
I did it. So can you.15 -
I've lost 40 with around 20 to go. I'm 5'5". It sa slow process. I think the biggest thing is it's tempting to put lose 2lbs per week. The 1200 calories wasn't sustainable compared to how I used to eat. It led to binging. I have been 1lb per week most of the time (52lbs per year if you're on track) and more recently down to 0.5 lb per week for the last 20.
Feel free to add!2 -
My tip: Don’t do anything to lose weight that you’re not willing to do in maintenance.10
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Go slow on weight loss, heavy on your lifts, kind to yourself on your slip ups
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My tip: Don’t do anything to lose weight that you’re not willing to do in maintenance.
This !! And "maintenance" means the rest of your life.
In the simplest terms - for me - it meant eating less and moving more.
To do that I weigh and log my food daily. I'm learning to better gauge what a proper "portion" size is . And I'm figuring out how to get those portions down to a reasonable daily calorie total.
Moving more just means me living the active life I'm finally able to enjoy.... daily walks, kayaking, golfing, cycling, snowshoeing.
Add those two together and I'm moving towards a lifestyle and weight I hope to maintain and more importantly, enjoy for the rest of my life.
I'm 5'4" , 59 years old and since April 2017 I've lost 113.5 lbs...... with about 20 lbs left to go.
Just got to trust and believe in the process.
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The most important advice that I heard on MFP was that there is no end date to the effort that you you will put in, even when you reach maintenance. The effort must continue for the rest of your life.
- even when the comments about your amazing weight loss disappear
- even when the excitement of seeing the scale show a new and lower number each and every week
- even when you *feel* skinny and "normal" and you feel like there's no reason why you shouldn't help yourself to another piece of cake
Having been obese, it is likely that your struggle will be a lifelong struggle.
I'm 5'4". I've been overweight or obese for most of my childhood and adulthood. I will never have those normal hunger signals and innate understanding of how and when I should be eating. My weight has ranged from 240 to 140 and now, in my 30's, I'm 170 pounds and still trying to lose weight.
When your motivation fails, have a plan in mind.
If I were to list the reasons why I overeat: anxiety, boredom eating, insecurity. However, all reasons and excuses aside, I was eating constantly throughout the day. Crackers, slivers of cake, kids' leftovers. It wasn't satisfying. I wasn't eating amazing food. It didn't feel good. I can't commit to never having anxiety again, or never feeling bored and lonely, or never feeling depressed. I can commit to a concrete plan and not letting my emotions guide my eating.
Now, I have a plan. I don't snack. I have two or three satisfying meals per day, and then the kitchen is closed. I allow myself to feel hunger, but I don't starve myself. If the kids want to go out for ice cream, sometimes I'll join in, and sometimes I won't. I can't eat all the food and all the snacks 100% of the time, but sometimes I will have an ice cream with them, and I'll log it (or be mindful of it), and move on.
Everything in moderation. Even moderation.
Sorry if it didn't make sense, but that's my take of my struggle.7 -
I tried to lose weight about four billion times before it stuck. I tried low-fat (miserable), I tried Keto (miserable and completely unsustainable), I tried IF (hello binging!), I tried 1,200 or less calories (hello MEGA binging!!)... sometimes it would work but the weight always, always came back.
Last year I decided I was going to try not lowering my calories drastically and not cutting anything out of my diet. I know, sounds crazy. 🙂
I set up a reasonable~ish deficit (500-1000 calories per day depending on exercise) and have been eating 1,800 calories a day for a year. I’ve dropped 80 pounds and, while my rate is slowing, I’m still steadily losing. I’m going to eat at this level for as long as I can, because being satisfied whilst still losing feels so much better than losing whilst being hungry and miserable! I also have plenty of days where I eat 2,000+. I just work on my average being 1,800.
You may need a different caloric amount depending on your height, weight, and exercise level but I’m 5’5, fairly sedentary, and this works for me.7 -
You're all so great! I'm so thankful for everyone's response! Hearing different stories is so helpful! I've gone 5 days strong so far! Hoping to make it to a 30 day streak I hope to hear from more people if possible and congrats to you all for reaching your goals! 0
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SisepuedeLinda wrote: »Hello i'm 26, 5'5, and 235. I've been an mfp member since last summer and lost 17 pounds in 3 months and just kind of left around November. Do you have any advice or suggestions to share so I can be successful this time around?
Don’t chase any fad diets because they are a waste of time. CICO is what you need to remember. Remember to stay hydrated!0 -
Hey,
I'm 28, 5'4, and weight 204 today. I started a couple of weeks ago at 207 but had lost weight from January at 230. I started super lazy keto and Intermittent fasting. Since I only usually eat once a day anyway, it was easy for me to start IF. The keto was kinda hard, but I'm mostly used to it now. I take the bread off most things (unless I'm gonna eat Subway or eat croutons) and eat more lettuce. From Sunday to Sunday last week my weight went from 207 to 201 and now Im at 204 because of a McDonald's run... I have also started going to the gym every other day (Im there for like 30 minutes running and doing some machine work). Maybe some of that fat has turned into muscle?
Maybe you would like to become my accountability buddy? If we have similar stats, we may be able to lose similar weight?1 -
mrsnattybulking wrote: »Go slow on weight loss, heavy on your lifts, kind to yourself on your slip ups
Wow, you look amazing! Anymore details on your story in another thread? You give me much hope.0 -
@GoodLardy nothing fancy. Eat in a defict, weigh your food, and start lifting/strength training early in your journey to preserve lean mass while you cut down. Things I learned the hard way:
- carbs do not cause fat gain
- MFP entries are not always correct, be mindful of what you log
- expect to lose 1% of your B/W per week but you may have gained 5lbs
- time, consistency and the integrity of your data will be tantamount to your success1 -
Just keep going. I am 5'5 was 220 lost 20 pounds in the first 2 months and had to switch things up here n there. It's been 4 years and I'm down 60 pounds. But I've been comfortable no going 💯 all the time. I didn't gain anything back. Just lost in phases.0
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