whole year past and i gained nothing

Wait for opinions of people more experienced than me, but here my two cents (obviously don't know about your habits, so perhaps you already do these, or you tried and wasn't useful; in thi case, ignore me).

I lost and kept losing by 1) walking every day (10k steps for ten years; then, lately, I went up to 20k - no other exercise, no workout, I only walk) and 2) by switching some sweet snacks a day (I still have two or three sweet things every day, no renounce, only a more healthy quantity) for more meals' calories and more satiating and healthy snacks. So, more healthy/complete food ---> more satiety ---> less sugar. (Those snacks I substituted with other healthy and satisfying food, and I even had to increase the number because lessening the sugar brought me to be always under my calories: a chunk of parmesan; some nuts; a square of dark chocolate; fruits; soy yogurt.)
What I noticed in these 10 years is that when I stopped walking, my body seemed to go sleeping, and I stopped losing/regained. As if walking is a sort of losing-trigger.

Good luck!

pause in weight loss that lasts more than about 6 weeks is due to being at maintenance calories. The fix is fewer calories and/or more activity or a combo of both however the prior is generally more effective.

You are most likely taking in more WEEKLY calories than you think, either by not counting everything EVERY DAY, not logging higher days or underestimating calories you actually log.

There is no starvation mode so eliminate that from your thought process.

0Leena0 wrote: »

Hi all


since i was big ( 98 kg) I lost weight but I don't feel good about how my body looks since there is a little loose skin here and there. My goal weight is 50 kg

I would love to hear your input.

I think your goal is a little low - for comparison, I weigh around 50 kg but I'm a little old lady only about 152 cm tall. You have 12cm on me (nearly 5 inches).

Saying that, you have done really well to drop nearly 40 kg in the last few years! Congratulate yourself!

Track your calories over the whole week to take into account those days when you eat out, you may be shocked at how much "over" you are on those days.

Stick with it, you have been maintaining your weight which is a really good thing!

0Leena0 wrote: »

tomcustombuilder wrote: »

pause in weight loss that lasts more than about 6 weeks is due to being at maintenance calories. The fix is fewer calories and/or more activity or a combo of both however the prior is generally more effective.

You are most likely taking in more WEEKLY calories than you think, either by not counting everything EVERY DAY, not logging higher days or underestimating calories you actually log.

There is no starvation mode so eliminate that from your thought process.

so the whole saying that if you starve yourself then getting back to eating normally will make you gain weight is not true?

It's not true. There is a bit of down-regulation in metobolic activity when you calorie restrict, but it's not permanent. The body is superbly good at adaptation.

Read this, it is from the "Most Helpful" threads list:
https://community.myfitnesspal.com/en/discussion/1077746/starvation-mode-adaptive-thermogenesis-and-weight-loss/p1

"Eating normally" does mean knowing how much you need to eat to maintain a weight and then eating that amount.

I'd say the first year post major weight-loss is challenging as far as establishing habits, getting regular exercise, and eating a more reasonable amount than you were when obese and during weight loss. Not too little, not too much. After that it becomes easier. There are hormonal factors at play, but they do reach homeostasis.

0Leena0 wrote: »

tomcustombuilder wrote: »

pause in weight loss that lasts more than about 6 weeks is due to being at maintenance calories. The fix is fewer calories and/or more activity or a combo of both however the prior is generally more effective.

You are most likely taking in more WEEKLY calories than you think, either by not counting everything EVERY DAY, not logging higher days or underestimating calories you actually log.

There is no starvation mode so eliminate that from your thought process.

so the whole saying that if you starve yourself then getting back to eating normally will make you gain weight is not true?

you first have to define “starve yourself” and also define “eating normally”. If you’re eating very low calories you will be losing and if you reverse diet and exceed your weekly maintenance calories you will gain, however that is true in all levels of dieting.

Fat loss is a product of a consistent weekly calorie deficit over time and nothing more.

That is made overly complicated over and over again…..

Grab happy scale if you're using iphone; libra if you're using android, create a free fitbit account and feed weight data to trendweight.com or use weightgrapher.com if they are around (tell everyone you want to maintain and to shut up with advice).

Plug your numbers. And look at your trend. I think you will find it essentially flat and that any changes were very small in terms of ups and downs. Both when you've eaten more and when you've eaten less.

Following a major loss most people regain weight. Fairly quickly. The best predictor of maintaining a weight loss long term is making it over the hump(s) and keeping the weight relatively stable. One year is good, two years is great, three years is awesome... five years you've finally starting to have a better than even chance of keeping it off indefinitely. Yes, there are hormonal "perturbations" and that's the "beauty" of hormones and neurotransmitters... people have a really hard time controlling them!

You can frame the past year as I "failed to improve". Or you can look back at it and acknowledge that you've accomplished something very few people accomplish. You managed to survive the first year post weight loss without regaining.

It really doesn't matter what you were TRYING to do. What matters is what you SUCCEEDED in doing.

So now look back at things. And see where you can make incremental improvements with the view of continuing to do this for the next five years.

Can you exercise like you do and feel super hungry when you're done like you've been doing? For the next five years? No. Then you have to work at improving that. In addition to looking at total calories you can time eating esp carbs and protein around the exercise for example.

Regardless of the stated reason that prompted you to eat more calories on a daily basis when you did so, did you gain rapidly when you ate a little bit more?

By the looks of it no--any changes appear to have been quite gradual. Were you able to perform better at the gym? Maybe-maybe not. That I don't know.

So should you try to eat at the max level that doesn't generate long term weight gain? I can only share that this is something I personally explored after I was confident enough that I would be able to maintain my weight. And I will also share that I think that it would be extremely dangerous and a flat out bad idea with a prior history of obesity and a recent major weight loss to explore an actual deliberate surplus (i.e. a bulk cycle).

My PERSONAL finding (and this could vary between people, it is up to you to observe yourself and come up with your own personal findings) my personal finding is that there IS a degree of up and down regulation that happens around increased and decreased calories (and it even varies when the increases for example are sudden and one time or longer term). So you may find that you neither gain nor lose weight around a 10% or 15% or even ??% change in calories depending on your logging/your activities/etc etc.

Beyond that I would look at my goals. Are you looking for a number or are you looking for strength and performance?

Petite or not petite I have a very hard time envisioning a mid bmi person who goes to the gym and does more than use her time for selfies as being overly "chunky". Normalcy does not require perfection!

The word used above was re-composition. That not only gets you closer to perfection but it also feeds into weight stability. Both are good because muscles are good and weight stability is good, especially after a major weight loss.

Re-composition especially without bulking is a very long term project. Like years not months or weeks. from your description the PT was trying to convince you to go for a bulk cycle. For reasons already stated I would avoid that, though I WOULD try to find a good long term re-composition at adequate calories position to invest my efforts in.

IMHO, of course--- and do take into consideration that I have a headache as I am writing this so a bit grumpy-ish!