So here’s my situation… I’m a student, dealing with depression, and I’m not super active. I swim sometimes and take long walks. I’ve been tracking my eating habits for two months now, aiming for 1600-1700 calories a day, but I haven’t seen any changes in my weight. I don’t have cheat days and make sure to stay within my calorie limit, eating different things like salmon and chips. I’m using the Yazio app to keep track. I have about 20kg to lose.
Is my metabolism off, or should I see a doctor? I’d rather avoid the doctor, as the one I can access isn’t helpful, and I really don’t want to discuss these issues with them. Any advice is appreciated… ask away.
How exactly are you tracking? What kinds of food are you eating? And honestly, 1600-1700 calories sounds more like maintenance for many people. Have you lost any weight at all, or is it just really slow?
You could try cutting down to around 1400 calories and see if that helps.
@Winter
I eat things like eggs, cabbage, sometimes bread, minced meat, chicken breast, salad, salmon sushi, carrots, cereal with milk, and a lot of coffee with oat milk or sugar-free energy drinks. I’ve also made homemade pizza recently, plus mashed potatoes and fried salmon.
I struggle with getting enough protein and often end up with quite a bit of fat in my food. I didn’t weigh myself right at the start, but comparing to six months ago, it seems like I’ve just gained a bit. There’s a chance I’ve lost something in the last two months, but it’s so small I can’t really notice it.
@Lex
Yeah, I’d double-check. Just a pizza alone can easily hit 1200 calories. Bread, too – 200 calories for a couple of slices. Maybe you and your boyfriend can try tracking together to get a more objective view. Sometimes it’s easy to miss a few calories here and there.
If you’re barely below your maintenance, you might be losing so slowly it’s barely noticeable. It takes time to see significant changes. A lot of people aim for a deficit of 500 calories to see faster results. Weighing your food more carefully could help, especially with raw vs. cooked food, which can vary.
@Winter
Does that mean I might need around 1900 calories to maintain my weight? So if I want a real deficit, maybe 1400 is the way to go? But where’s the line for a sustainable daily intake, like something I can keep up in everyday life and not just as a short-term diet? Should I try to move more to bridge that extra 200-cal gap?
It’s hard when I feel isolated and frustrated. My boyfriend is super thin naturally, so I don’t like bringing up my weight with him too much. But I get what you’re saying about needing an objective view. I’ll work on being more precise. One positive thing is I feel a bit less bloated lately, maybe because I’ve stopped eating right before bed.
@Lex
Yeah, a 500-cal deficit is usually pretty manageable for steady weight loss. 1400 calories isn’t too restrictive. You could do a fruit salad for breakfast, a chicken salad for lunch, and a more filling dinner. Try planning meals in advance, weigh food, and see how it goes.
Even losing a bit of weight monthly adds up, and it’s normal to fluctuate. Water weight can hide progress. After sushi, for example, I’ll retain a ton of water due to soy sauce!
@Winter
Thank you for the motivation Knowing that you can manage on 1100 is reassuring. I’ll try to include more fruit to cut out some of the higher-calorie items. It’s just hard to talk about these struggles with others, so it’s a relief to have this space.
I’ll try to reach out for more tips, and I’ll work on planning meals more thoughtfully. Having someone to check with would be nice, too.
@Lex
Happy to help. Feel free to message me with any meal plans, and I can check with you. It sounds like you’re on the right track. Just add more fruit during the day and try to get a solid protein-packed dinner.
@Lex
You might want to focus on lowering your fat intake and boosting your protein. Maybe swap cereal for eggs and yogurt. Pizza could be an occasional treat, but don’t overdo it. You could replace potatoes with veggies and grill the salmon instead. I aim for 120+ grams of protein a day. How much are you getting?
@Sidney
I usually get around 40 grams, sometimes up to 100, but it’s inconsistent. Fat intake is around 60 grams daily, mostly from oat milk in my coffee, which feels easier on my stomach. Do you think I should try protein powder?
@Lex
Yes, you need more protein and less fat. Eggs aren’t too bad – just 70 calories each, and you can skip the yolk. I do one egg and two egg whites in the morning with yogurt and some collagen in my coffee. For protein, I also eat tuna packs and chicken. How much coffee do you usually have?
@Sidney
I mostly drink one cup in the morning, sometimes none. Do you buy just egg whites or separate them yourself? And do you use fat-free yogurt? I prefer Greek or Turkish yogurt for the texture and taste.
@Lex
I separate the yolks myself, cheaper that way. My yogurt isn’t fat-free but has around 4g fat and 15g protein per serving. Where do you think most of your fat intake comes from?
If you haven’t seen any weight changes in two months and think you’re eating at a deficit, chances are the tracking isn’t accurate. I’d recommend keeping a strict food diary and weighing everything. Make sure to count everything, like drinks, sauces, oils, and dressings. Hidden calories add up.
And maybe try to stay more active if possible. Every little bit counts, even if it’s just more walking or light cardio.
@Sunny
I already use a scale and account for cooking oil and other extras. I even round up rather than down to be safe. Is it possible that I’m not getting enough nutrients, protein, or water, and that’s stalling my progress?
You need to exercise more. Did you use a TDEE calculator to find your calorie goal? I have bad depression, but I work out six days a week because staying active matters to me. Focus on calorie intake, sure, but also pay attention to nutrients like protein and healthy fats.
@Sidney
Can you explain more about fats? I know there are different types, and the body does need them, but should I still use low-fat products to keep my intake down?
Lex said: @Sidney
Can you explain more about fats? I know there are different types, and the body does need them, but should I still use low-fat products to keep my intake down?
For weight loss, the main reason to watch fat is because it’s high in calories. You could technically eat only butter and still lose weight if you’re in a deficit.
How did you decide on the 1600-1700 calorie range?
Knowing that you can manage on 1100 is reassuring. I’ll try to include more fruit to cut out some of the higher-calorie items. It’s just hard to talk about these struggles with others, so it’s a relief to have this space.