hello. trying to lose weight/ fat. struggling hard, so any help is appreciated

[johnprin]

@dawn16 hello! my current TDEE is based on sedentary activity. i weight train lightly 4-5 times weekly about 3 weeks per month lol. i still consider myself having lots of sedentary time. i think i get enough protein (0.6 to 0.8 per kg), roughly 90 - 115 g daily. my source has been naked whey protein, reduced fat milk, chicken breast, egg whites, cheese, and plain greek yogurt.

my activity also includes at least 10k step daily, vi walking LISS or some jogging. i do enjoy my walks and even weight training. i’ll keep those 3-4 times weekly.

 

[pollyjetix]

@johnprin The biggest problem with TDEE calculators is there’s a wide margin of error. Typically it’s recommended to choose a calorie level (usually at maintenance or a level with exercise included) and see if your weight adjusts afterwards to see where your own maintenance range. As others said, it’s not foolproof as it’s not clear after 4 weeks if your current plan is working or not due to normal fluctuations. My own results show that a few times a month my weight will go up due to hormones. So don’t fret about lowering it just yet if you can collect more data in a couple of weeks. I also increase weight after starting a new exercise as others have commented already.

 

[johnprin]

@pollyjetix this is all great advice. thank you - i learned a lot from everyone’s input!

 

[debiperry77]

@johnprin Hello there, I have almost the same stats as you (+5lb). Been more consistent with lifting, calorie goal is 1500, I respect my calories intake more or less, gym 2 to 4 times a week, quite sedentary lifestyle.

My weight didn't change in months, I felt really down about it, but my husband told me he was seeing results. I took my measurements earlier, so after 3 weeks I took them again. Same weight, same routine, lost 1 inch on my waist and some more on my hips and thighs.

Those results are really worth it!

 

[cry030405]

@johnprin Have you tried incorporating 1-2 days of fasting into your schedule?

 

[johnprin]

@cry030405 i actually do incorporate fasting at a 16:8 schedule. been doing it for the 4 weeks as i havnt done a full day of fasting, not sure i could do that yet.

 

[laughter]

@johnprin Increase your protein macro and take from carbs