For context: I’m 24 years old and have struggled with weight all my life. During Covid, I stuck to a strict diet and exercise routine and lost 15kg, getting down to 75kg at 164cm. Since 2020, I gained 5kg back, and from 2022 I had trouble keeping up with a routine due to work, but my weight stayed stable. Now for the past 2 years, I’ve been stuck at 80kg, even though I’m doing exercises and dieting. Just last week, I tried a protein-heavy diet from a dietitian, eating around 1500 calories and working out 6 times a week (1 hour of weightlifting and treadmill). But nothing has changed, while my friend has seen huge results with the same plan. I’m feeling demotivated because if I can be strict and not indulge in food and still stay at 80kg, why should I bother eating healthy and restricting myself if I don’t see any results? I really need help.
First, you’re doing a lot of exercise, especially with just 1500 calories. I think recovery might be tough. Based on these numbers, you should be losing weight, so there might be something missing in your nutrition plan. How are you tracking your calories? Do you account for any snacking during the day, even small things like chips? Do you track sauces, dressings, cooking oils, drinks, or alcohol? Do you have cheat meals or nights out?
@Onyx
It’s really not difficult for me since I’ve been working out for 2 years. Recovery hasn’t been a big issue. My sleep cycle is a mess, though, I’ll admit that. I work from 10-6 and commute for 3 hours, so I don’t snack. I don’t drink sodas, and all my meals are made at home with organic ingredients (my parents are really into healthy eating). My cheat meal is once on Saturdays.
@Ellis
Sleep could definitely be affecting your progress, but I don’t think it’s causing this much of a problem. Organic ingredients are nice, but whole foods are more important. What’s your cheat meal like, and is it just a meal or a whole day?
I know this might be an unexpected question, but why do you want to lose the weight? Is it more about your health, or your image? I’m asking because maintaining weight after losing it is tough, and the fact that you’ve stayed at the same weight for a few years is actually pretty good (especially since more than 80% of people regain weight or gain even more after losing it). I’ve lost weight myself and kept it off for over 5 years, so I might have some advice depending on your goal.
@Val
I have borderline high cholesterol and thyroid issues that could improve with weight loss. But yes, a lot of it is also about how I feel about myself. I want to look a certain way for my own confidence.
@Ellis
Got it. First thing, maybe you already did this, but you should talk to your doctor to make sure your plan isn’t harming you. Second, if you’re focusing on body image, try doing a lot more NEAT (non-exercise activity) - move around more throughout the day. It’s a small thing, but it adds up. Also, stop following bodybuilders or trainers you’re comparing yourself to. Try taking a picture of yourself once a week and put it in a folder. Compare yourself to yourself, not to strangers on social media. It’ll take time, but it will help with consistency and progress. For food, I’d suggest trying something less restrictive - you can’t live on a diet forever.
@Val
Thanks for the advice. It’s really helpful. Social media does play a big part in how I’m feeling. Could you share the name of the app you mentioned? Maybe through DM?
You’ve only been trying for a week. Don’t give up so quickly. Give it at least a month before making any judgments.
Peyton said:
You’ve only been trying for a week. Don’t give up so quickly. Give it at least a month before making any judgments.
I don’t know if you saw, but I’ve been trying different diets and workouts for 2 years already.
@Ellis
I was talking about the 1500 calorie diet you mentioned. You said you didn’t see any results in just a week.
As a dietitian, I hope your dietitian didn’t give you a cookie-cutter plan, the same one your friend is doing. Everyone’s body is different and needs a unique approach that changes as it adapts. Another thing to consider is that it’s only been a week. Sustainable weight loss happens slowly, about 1-2lbs a week. Stress, sleep, and other factors could also be affecting your results. If you have more questions, feel free to reach out to me.
