I’m a 19-year-old woman, 5’3" and around 140 pounds now. My stomach sticks out in a weird way, and it’s really upsetting. Just a few months ago, I was 125 pounds. I haven’t changed my eating habits, but the weight keeps going up, and it’s making me feel pretty low. I’m at college all day, so I don’t have time to hit the gym. Is there a diet I could try? I’m from a Pakistani family, and we mostly eat traditional food, so I’m not sure how to adapt a diet around that. Any advice?
Edit: I usually eat two meals a day. Breakfast is a bagel with cream cheese and iced coffee. When I come home, I have some Pakistani food for dinner, and that’s it.
Could this weight gain have started around the time you stopped any physical activity? If not, it might be worth checking in with a doctor about your thyroid.
Micah said:
Could this weight gain have started around the time you stopped any physical activity? If not, it might be worth checking in with a doctor about your thyroid.
I actually never worked out before, but I might get my thyroid checked then.
@Cody
Oh, sorry, I thought you mentioned a gym routine. But yes, if your weight is climbing with no other changes, it could be a health thing. Sometimes stress also releases cortisol, which can affect weight.
At 19, your body can still be shifting a bit as you move from being a teenager to a young adult. A lot of people in college gain what’s called the ‘freshman 15,’ where they put on some weight during their first year. So don’t be too hard on yourself.
One suggestion is to start tracking what you eat to get a better picture of your calorie intake. For example, a bagel with cream cheese can be around 600 calories, and coffee with sugar or syrups adds more. Even if it feels like you’re eating a little, it could still be adding up. Try using a TDEE calculator to see how many calories you need to stay at your current weight, then reduce that a little to lose weight.
Honestly, at your height and weight, you’re in a healthy range. It sounds like toning up a bit might help you feel better about your body rather than focusing on weight loss.
Whit said:
How about trying a good breakfast to start your day? Something balanced and filling could make a difference.
What would be a good choice for breakfast?
A high-protein breakfast could help. Try getting at least 30 grams of protein in. Maybe skip the coffee at first and eat eggs, cheese, or yogurt instead. They say breakfast helps balance hormones, so it’s worth a try.
I’d actually go for natural protein if you can. Eggs, cottage cheese, or Greek yogurt might be better than bars. My usual is two eggs with egg whites, spinach, and maybe cottage cheese. That’s around 40 grams of protein.
I mix two eggs, add a few tablespoons of egg whites, throw in some Greek yogurt, season it, and cook it up with spinach. You could add cheese or bacon if you want. It’s pretty flexible.
Losing more than 2 pounds a week usually means you’ll regain it plus more in the future. Try to aim for about a pound per week if you can. To avoid loose skin, you’ll want to focus on eating protein too – around 125 grams a day for your target weight. And if possible, add some light weight lifting to help with metabolism and tone.