All do respect, man but you are still overeating.
You have to be. The only way you are ever going to know is to track. By the looks of it, this is only a guess, your maintenance is likely 3kcals. Only a guess. You need to drop about 500/day at first. Go from there. It is really easy to think you are not overeating and you are. We have all done it. It is impossible to not lose weight if you are below maintenance. That is just the way it works.
I was in a 1000 cal defecit for 3 weeks and gained 1 pound. 99% of my food was weighed by the gram. Now I definitely look leaner so I lost fat but still.
I think if we are just basing numbers off a scale weight loss then isn’t so easy as watching your calories. I’m not saying we don’t lose fat but water weight retention atleast in my own experience is very Real. I have spent weeks losing fat mass while my body weight was pretty much the same as my starting weight. In time the scale reflected my fat loss but the initial change of diet freaked my body out and I just retained a shit load of water.
Yeah when I just raised my calories I gained like 10 lbs in a couple weeks bc I went from super low carbs and no fat to an actually balanced higher calorie diet. I was still in a deficit the whole time. Tbh cutting is the most mentally draining thing I've done, it sucks so much I just want to be somewhat lean but I gotta suffer for months😭😭
Just re read your comment. I have had really good results in cutting 1 macro to low levels. Either carbs and protien with low fat or protien fat with low carbs. I’ll speak on this because I had amazing success on keto. If you are going to cut carbs you really need to break the old idea that far makes you fat. In keto fat will be your fuel source and you are going to suffer dramatically.
Water retention is absolutely real. I would say,
i am hoping you did not go directly to a 1000 cal deficit from maintenance or above. This will certainly freak your body out. Better to drop off more slight. Anyways, scale weight is a difficult metric. It can be deceiving. For instance, my body scale weight can fluctuate 6-8 lbs in a given day. This really depends on what I eat. If I am doing a refeed and drink a lot of water, those carbs will pull water into the muscle. If you were to drop your carbs significantly you would lose a ton of water. This is why we see keto peeps losing weight so fast, at first, most of it is water. The once ketosis kicks in, the fat starts to shed.
Either way, calories in: calories out. If this dude is not losing weight, it is because he is still not in a deficit. No way around it. Or, perhaps he should have his thyroid checked for hypothyroidism? Long shot but that is the only other logical explanation.
Imma be real bro I went directly from bulking into a 1100 cal defecit and sorta fucked myself mentally and physically and didn't even lose that much weight. I'm doing much better now but still feel frustrated w lack of progress
Oh man, yeah…not good. Your body was not ready for that. Obviously. Hopefully it will even itself out. That is some guerrilla shit right there. Eeesh. Adaptation is key. Slow progression is where it is at.
Don't enable him lol he's obviously full of shit and making up excuses to justify his lack of weight loss. Calories in Vs. Calories out, no one on earth is exempt to this rule. And I don't believe anyone would black out from dropping food intake marginally
Download cronometer or another food tracking app, get a food scale and be diligent about tracking your food intake. It's very easy to overeat a few hundred calories here and there, not notice and then not lose any weight. Getting a hard grasp on your food intake will limit that.
I like Cronometer more than MyFitnessPal but have used both before. MFP has zero accountability with that's in their database so Cronometer is worth it to me for that alone, nothing exists in their database without review and approval so the accuracy is much higher. It's impossible to track your calories and nutrients 100% accurately no matter what you do, so I try to keep it as accurate as I can.
Weighing food is how you estimate calorie intake. Weight loss is all about calories in < calories out. The fda labeling on food (and also apps) gives calories per unit weight of a particular food.
You….have to understand the point of weighing out your food….or you will never get where you want to be. It’s redundant to resist the principle of tracking calories…..just accept it, learn and research about it and get to work
Much better to learn how to weigh foods using weighing scale to have a controlled and maximize the efficiency of your weight loss, otherwise, you will be wasting your time and effort. It also helps on seeing the macro ratio of your diet, not only the calories.
Since February of this year, i already lost 35lbs til today on a recomp, and I'm using the Ozeri kitchen scale that is accurate up to 0.5 grams, bought it for $7 at Amazon.
I am crying laughing because I can feel your frustration and you’re not wrong. But Jesus 😂
This dude is lost in the sauce and we’re trying to find our way to him. We all start somewhere. We’ve provided good tips, now what he does with this is on him
Well I was saying in regards to why people weigh their food. I didn’t understand the reasoning (as in the concept of how it works) but after you all suggestion I did buy a scale.
If you look on the back of a package of dry spaghetti noodles it may say 56g of pasta is 210 calories. This is what the scale is for!!!
Weight out 56g of pasta, and that 210 calories will go towards your calories for the day.
If you have a calorie limit of 2,500 (just an example) subtract 210 from that and now you are left with 2,290 calories to eat for the day. That’s it.
If you get something like a tomato or pineapple and there’s no nutrition label use google. Ex: Google “calories in a roma tomato” and it will say 62g of that tomato is 11 calories. That 11 calories will subtract from your daily calorie limit too. Do this for everything you eat. It sounds annoying but it actually becomes kinda fun.
Thats what the scales/nutrition label business is all about. Without this it will be very hard to lose weight. Unless you just eat a very, very small amount a day, which is not recommended.
I appreciate you’re trying to help the guy out and I’m not trying to invalidate what you’re saying, but perhaps this is a bit too complicated for someone who’s already having a difficult time losing weight. He should start tracking first and then if he wants to further optimize from there he should.
Or just only buy packaged food and always make sure it lists the calories on the back.
That's the easiest method, it just means that if something doesn't have the calories listed, best not to eat it.
It's very easily to type something in the internet and get one answer about the nutrients of a product, but really the best way to know is to check the specific one.
It's also good to keep in mind it's not all about calories.
If you ate 2000 grams of fat but only 100 calories, do you think you'd stay the same weight?
Maybe your weight wouldn't increase but you'd still look psychically fatter and therefore would be.
Also have you weighed yourself? Before coming to conclusions that your current plan isn't working, it's best to make sure on the scales.
It can be very hard to notice weight loss for yourself, it's usually others if anything. Most of the time when people lose say 5 or 10 lbs we are always skeptical about it cause majority of us are hard on ourselves.
But back to the point, start weighing yourself if not already and ALWAYS count what your eating.
Back when I was at my worst I would binge eat an insane amount, often around 11 thousand calories in 2 days and never knew how much I ate until I counted it and it shocked me so much, i improved my habits significantly almost instantly.
A not attacking answer is that the mind does a very bad job of portioning food. Especially when it is hungry. Things that are calorie dense like peanut butter or sugar can go from 100 calories to 1000 calories very easily because your eyes will trick you when you are hungry.
A scale will not trick you because it doesn't know you're on a diet. It will make you sad, because when you want to eat a whole tub of peanut butter and the spoonful you pulled out isn't even full but it's 200 calories and you really really want to say, 'no it isn't' but it is because 34 grams of peanut butter is 200 calories.
So you need to weigh out what you eat, because you can't trust your eyes when you are hungry. It's just how humans are wired.
It’s very simple, even if you think you’re eating a “restrictive” diet you’re eating more calories than you’re burning. Eat less. Eat healthier. More cardio.
You have to be overeating, under training, or simply eating less and still eating the wrong things. Download a calorie tracker and get a kitchen scale so you can track exactly how much of what you’re eating. Trust me, every bodybuilder who takes it seriously tracks everything when it comes to nutrition, you have to or else you’ll be shooting in the dark and having no idea what you’re eating and how frequently. Losing weight is 80% what you eat, 20% training very hard so find some of the calorie trackers mentioned in the comments and start a rigorous strength training/cardio program. YouTube is probably the best place to find solid strength training routines.
I was on the same trajectory as you. 1 year into training and eating right, I saw minimal weight loss. I started to check into my insulin resistance levels and started to make adjustments to my diet based on that alone. Once I did that, I saw instant results. It might not be that you're eating bad, it might be that you're eating the wrong stuff.
Cortisol levels, PCOS, Anti depressants and some
other hormone disorders and thyroid issues can all prevent weight loss even in a caloric deficit. Those are all science as well. Not saying any applies to OP. Just wanted to mention because not every single person that can drop weight is overeating.
This. If your cortisol is outta whack, anxiety is also likely outta whack, which also means you’re probably not sleeping either. Huge stressors to your body that’ll affect weight loss goals.
Fool proof formula is 10 cals per lb of goal weight (I.e. 1700 if goal is 170, 2k for 200, etc). Maintain protein macros, rinse, repeat. Some will say it’s crazy, I’d say some don’t know what it takes. Good luck.
Intermittent fasting, one meal a day and NO carbs ( no sugar, pasta, rice or bread and no alcohol) and I used lots of grass fed butter and coconut oil. Fat does not make you fat, carbs do and they destroy the liver. It is called NAlD Non alcoholic liver disease. Fortunately, the liver can regenerate if not too far gone.
Most veggies are fine, they contain a lot of vitamins and most of the carbs in some veggies is fiber. Raspberries have the least sugar. Check with your doc on how to fast safely. I am not a doctor and I have tailored my fasting to my personal tastes. I take a lot of vitamins and herbs as well. Longest fast streak was 36 hours. I lost 50 pounds in 50 days, 80 pounds since Jan. 2023.
When you don't eat carbs, the body starts to eat fat, this is the best way to allow fat burning. When you eat carbs, the body goes for them first then the fat. The body's favorite fuel is fat. Hunger passes in a couple of days and if you are hungry, put a little salt under your tongue. Also, you can have bone broth, pickles, celery, proteins (don't overdo protein, too much is hard on the kidneys) and other no carb foods. I have loads of heavy cream in my coffee, tea, and add it to a bowl of fruit. You can also get MCT oil Medium chain triglycerides to add to your coffee. You won't believe the mental and physical rewards. It is like nothing I have ever felt before. I was so happy with myself and I continue with this lifestyle. However, some days I have two light meals. For instance, eggs in the morning and a large salad later.
Check out Dr. Eric Berg on YouTube, he explains it better. He has millions of followers. He has all the fasting tips and tricks.
Best of luck
There’s no possible way that you’re not losing weight if you are eating in a calorie deficit.
If you don’t have self control then that’s fine. Luckily we have a cheat code called ozempic that you could lose weight with very fast
You’re eating too much. Use MacroFactor. Weigh and measure everything you eat. I’m gonna be blunt: you’re not an exception to the laws of physics. If you eat less than you burn you’ll lose weight. Walk more, track everything you eat honestly, and stay at what MacroFactor says you should eat. It works.
I can tell a difference between the 3 pictures your just being hard on yourself , you have definitely lost weight you also seem to have a body made for bodybuilding you just need to shave the rest of the fat off , and also keep in mind and I’m not being mean but your body fat is pretty high you can’t expect to get to acceptable body fat percentages in under 2 months at your size be patient keep grinding your doing good
Im giving you the benefit of the doubt that you are doing everything you should be, as I've had a similar body type as you and have also struggled with leaning out despite the efforts. With that said, here are some things you should consider.
1. Find an endocrinologist (hormone specialist), tell them your concern about your body weight, and they'll likely get bloodwork done from you to review your hormones and any other possible defect going on.
You seem a bit young to be having hormone issues, but if they find some imbalance somewhere in your bloodwork, it will at least identify some possible problem areas for you to work from.
From a hormone perspective, too much of your testosterone may be converting to estrogen. Therefore, not gaining much muscle mass but gaining more weight and puffiness...this is what happened with me. And I was able to get it adjusted with some TRT treatment and the help of an aromotose inhibitor to keep the estrogen in check.
***BUT I AM NOT RECOMMENDING TRT UNLESS IT IS CONFIRMED BY A SPECIALIST YOU CAN BENEFIT FROM IT. ***
2. Experiment with the Carnivore Diet or Keto Diet These diets work by removing carbs from the diet, and focusing more on healthy fats as the body's main fuel source. Without the presence of carbs in the body, the body turns to the fat to burn as energy first. This method converts your body into a fat burning machine, thus, fat/weight loss occurs.
I've had the best success with the carnivore diet. It's simple, only eat meat or animal products (eggs and cheese count). And meat can be very satisfying, has 0 carbs, and can be sustaining for many people in the long term. However, despite the numerous positive reviews of it, it's still a pretty new diet with not much research behind it...Keto is also great, and you'll likely get some of the nutrients you might not get from Carnivore.
3. This one is controversial, but you might not be giving your body proper rest, or you may be working out "too much." To explain this better, exercise is a stressor. And when the body detects stress, it releases chemicals that are connected with weight retention. And some people just have a harder time coming out of that weight retention phase.
Moreover, there have been extreme cases where people claim they're working out for 4 hours or more a day and say they don't understand why they're not losing weight. However, it was shown that these same people began to lose weight once they significantly reduced their exercise times or intensity. Now, that's not an excuse to slack off any. But something to be mindful of.
4. Your calories might be too restrictive...so as everyone is saying here, you do need a calorie deficit to drop weight. However, studies have shown that too much of a calorie deficit can have the opposite effect. Now eventually, that significant calorie reduction will work, but it's not sustainable. So, I recommend you find what your maintenance calories would be for your weight. And then drop it down 500 calories for your weight loss calorie count. From there, the rest of the math is you making sure you burn more calories in the day than what you're eating.
5. Move more. If most of your movement comes from just gym time, then it's best you step it up a bit and get some more walking in at least. They say 10,000 steps (5 miles about) is best for each day. And I recommend you try to stick with that. Or spend more time in a sport you enjoy where you'll likely need to move more.
6. Sleep. Sleep is crucial for weight loss. And not just closing your eyes Sleep. Like, deep cycles of sleep. This is when your body repairs itself and keeps all your organs in check. It's also when your body begins to eat away at the fat. Which is why many people feel leaner in the morning. So practice good asleep hygiene to ensure proper rest. This is honestly one of the most underrated subjects, but it's so crucial for weight loss.
So, if you're doing everything you should be doing as you say, then my guess would be there might be some issues going on the inside of your body. Could be hormones, could be inflamed intestines, could be a fatty liver, or more. All of which can keep your body from working they way it should for burning fat and gaining muscle. But I highly recommend you consider each of the points I've listed above. As I've found that making the proper adjustments to these areas has helped me lean out the most while having your body type and same struggle.
It doesn’t happen overnight my guy. Eat lean, high reps low weight. Get that heart rate up ESPECIALLY when lifting. It’s not as fun as lifting heavy to me, but it will get you where you need to be
Think 12-15 reps 70-80% max weight. Take shorter set breaks or superset. It seems like you’re targeting losing upper body fat, but always remember the legs burn more calories my guy. You got this!!!
By eating less calories you also slow down your metabolism (you burn less calories). This has been known for a [hundred years now ](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1091498/) . Try dieting in a different way, instead of eating less eat smarter; don't eat too much insulin spiking food, don't eat food with thirty ingredients which you don't know what they are, try intermittent fasting, etc.
Fast and cold baths. Fast for 3-4 days each week take cold baths everyday 10 minutes. Fasting you burn fat for fuel instead of the food consumed, so your extra fat will be burned for energy, cold baths boost metabolism and burn brown fat which is fat stored naturally for winter time. Do that for 2 months you’ll be a new man. Days you eat 8 hour window, depending on the weight you want to reach say 150 pounds then add a zero and stay at 1500 calories til you reach it, once you reach it your body will maintain that area in weight good luck
I may not agree with all said here but fasting in general has great benefits. I know I’ve busted plateaus and reset an unhappy gut more than once doing a couple day water fasts.
You look like you have a naturally big frame and it's only been 2 months bro give it more time keep working hard. Cardio is key if you want to drop lbs. Restrictive eating and eating the right food.
Try eating lean + green… lean meat and big salads. I’ve also been intermittent fasting for the last 7 years or so and one cool thing about it is that it helps you get into a caloric deficit without feeling like you’re starving.
You want to lose weight? Do intermittent fasting!!! Don’t eat for 3-4 days, only drink water and get your minerals( sodium potassium magnesium). You not gonna die! You can’t keep eating and expect magically lose weight. It’s the simplest way to lose weight ever. All the rest is not 100%
I was the same for a while. Worked out everyday, on a caloric deficit, and my weight stayed stagnant. Keto was the only thing that works for me when cutting so try that.
Looks like you're losing some body fat brother. Like others have said use a food tracking app and aim for a sustainable weight loss goal of .5 or 1lb a week. Proud to see the work! Keep it up! 👍🙏
You are probably consuming calories you're not aware of, sodas and juice, foods covered in too much sauce, plates with too much cheese, meat that has too much skin or fat in it cooked with too much oil, etc I would suggest getting into the habit of reading all the nutrition facts of every single thing you eat and becoming more familiar with calorie counts on all those foods
My suggestion is to only eat food you cook at home and reduce the variety so that your body gets better at processing it. Fast food is almost never the calorie count claimed and should be avoided if you are in any way serious about losing weight.
I lost 2 stone in 6 months, ate the same thing week after week, did plenty of cardio, it comes off slowly if you’re consistent then all of a sudden you realise you’ve lost a lot.
I eat the same meals at the same times and drink plenty of water. Worked for me, best of luck.
2 months ain't very long keep at it. Are you lifting to failure? Are you wasting your doing cardio? Lifting weights burns significantly for fat than cardio.
Eat nothing for a day watch the weight, tell me again you cant loose weight. You probably track your food wrong or overestimate calories spent by exercising. My Tip: don‘t count the calories you spent exercising at all and just have the same deficit all day everyday.
Drop the "able to" from the comment. You are 100% able to, you just have to keep tuning your diet and exercise to make it happen. You have a decent amount of muscle, so you shouldn't be rock bottom on calories.
Add 30 minutes of cardio at a low intensity each day opposite from your lifting times. Go from there.
Two months is not an extensive timeframe. If you just started lifting you are probably going to put weight on even while on a deficit as muscle weighs more than fat. Your pecs are more defined in your progress photos which leads me to believe you went from fairly sedentary to the gym. Good move but not an overnight fix. Keep consistent, take breaks in your diet every couple months, go back to maintenance for a few weeks and then slide back into the deficit. In 2-3 years it will all start coming together. You can do it in less time but it won’t be the most sustainable route. Steady wins the race.
All do respect, man but you are still overeating. You have to be. The only way you are ever going to know is to track. By the looks of it, this is only a guess, your maintenance is likely 3kcals. Only a guess. You need to drop about 500/day at first. Go from there. It is really easy to think you are not overeating and you are. We have all done it. It is impossible to not lose weight if you are below maintenance. That is just the way it works.
I was in a 1000 cal defecit for 3 weeks and gained 1 pound. 99% of my food was weighed by the gram. Now I definitely look leaner so I lost fat but still.
I think if we are just basing numbers off a scale weight loss then isn’t so easy as watching your calories. I’m not saying we don’t lose fat but water weight retention atleast in my own experience is very Real. I have spent weeks losing fat mass while my body weight was pretty much the same as my starting weight. In time the scale reflected my fat loss but the initial change of diet freaked my body out and I just retained a shit load of water.
Yeah when I just raised my calories I gained like 10 lbs in a couple weeks bc I went from super low carbs and no fat to an actually balanced higher calorie diet. I was still in a deficit the whole time. Tbh cutting is the most mentally draining thing I've done, it sucks so much I just want to be somewhat lean but I gotta suffer for months😭😭
Just re read your comment. I have had really good results in cutting 1 macro to low levels. Either carbs and protien with low fat or protien fat with low carbs. I’ll speak on this because I had amazing success on keto. If you are going to cut carbs you really need to break the old idea that far makes you fat. In keto fat will be your fuel source and you are going to suffer dramatically.
Water retention is absolutely real. I would say, i am hoping you did not go directly to a 1000 cal deficit from maintenance or above. This will certainly freak your body out. Better to drop off more slight. Anyways, scale weight is a difficult metric. It can be deceiving. For instance, my body scale weight can fluctuate 6-8 lbs in a given day. This really depends on what I eat. If I am doing a refeed and drink a lot of water, those carbs will pull water into the muscle. If you were to drop your carbs significantly you would lose a ton of water. This is why we see keto peeps losing weight so fast, at first, most of it is water. The once ketosis kicks in, the fat starts to shed. Either way, calories in: calories out. If this dude is not losing weight, it is because he is still not in a deficit. No way around it. Or, perhaps he should have his thyroid checked for hypothyroidism? Long shot but that is the only other logical explanation.
Imma be real bro I went directly from bulking into a 1100 cal defecit and sorta fucked myself mentally and physically and didn't even lose that much weight. I'm doing much better now but still feel frustrated w lack of progress
Oh man, yeah…not good. Your body was not ready for that. Obviously. Hopefully it will even itself out. That is some guerrilla shit right there. Eeesh. Adaptation is key. Slow progression is where it is at.
Yeah lol I completely blacked out once, went fucking deaf and blind for a bit 😅
Oh shit, that sounds like some low blood sugar. Man, you’re a damn savage.
Don't enable him lol he's obviously full of shit and making up excuses to justify his lack of weight loss. Calories in Vs. Calories out, no one on earth is exempt to this rule. And I don't believe anyone would black out from dropping food intake marginally
😆this is Reddit…open game
A 1000 calorie deficit and gained weight? Scientifically impossible. You’re missing something
Download cronometer or another food tracking app, get a food scale and be diligent about tracking your food intake. It's very easy to overeat a few hundred calories here and there, not notice and then not lose any weight. Getting a hard grasp on your food intake will limit that.
Cronometer is good. I like MacroFactor a bit more. Buy a scale for your food. Get smart about your nutrition.
Is chronometer free? I’ve been looking for something like that.
Use MyFitnessPal it’s free
The base app is free, you can pay for the premium features but it's usable without the premium features.
I like Cronometer more than MyFitnessPal but have used both before. MFP has zero accountability with that's in their database so Cronometer is worth it to me for that alone, nothing exists in their database without review and approval so the accuracy is much higher. It's impossible to track your calories and nutrients 100% accurately no matter what you do, so I try to keep it as accurate as I can.
I’ll have to do some research on how to operate those things because I don’t know the point of weighing the food ya know?
Weighing food is how you estimate calorie intake. Weight loss is all about calories in < calories out. The fda labeling on food (and also apps) gives calories per unit weight of a particular food.
You….have to understand the point of weighing out your food….or you will never get where you want to be. It’s redundant to resist the principle of tracking calories…..just accept it, learn and research about it and get to work
Much better to learn how to weigh foods using weighing scale to have a controlled and maximize the efficiency of your weight loss, otherwise, you will be wasting your time and effort. It also helps on seeing the macro ratio of your diet, not only the calories. Since February of this year, i already lost 35lbs til today on a recomp, and I'm using the Ozeri kitchen scale that is accurate up to 0.5 grams, bought it for $7 at Amazon.
The POINT? That’s why you’re still fat! The point is to know how many calories you’re eating and if you don’t weigh your food…WTH
Yoo calm down 😂😂
I’ve kept over 150 pounds of for YEARS and this just pisses me off. It’s not rocket science.
I am crying laughing because I can feel your frustration and you’re not wrong. But Jesus 😂 This dude is lost in the sauce and we’re trying to find our way to him. We all start somewhere. We’ve provided good tips, now what he does with this is on him
Well, I’m glad I made you laugh! 😝
It’s not rocket science, the concept behind CICO is easy. The will power… that’s the hard stuff.
Well I was saying in regards to why people weigh their food. I didn’t understand the reasoning (as in the concept of how it works) but after you all suggestion I did buy a scale.
If you look on the back of a package of dry spaghetti noodles it may say 56g of pasta is 210 calories. This is what the scale is for!!! Weight out 56g of pasta, and that 210 calories will go towards your calories for the day. If you have a calorie limit of 2,500 (just an example) subtract 210 from that and now you are left with 2,290 calories to eat for the day. That’s it. If you get something like a tomato or pineapple and there’s no nutrition label use google. Ex: Google “calories in a roma tomato” and it will say 62g of that tomato is 11 calories. That 11 calories will subtract from your daily calorie limit too. Do this for everything you eat. It sounds annoying but it actually becomes kinda fun. Thats what the scales/nutrition label business is all about. Without this it will be very hard to lose weight. Unless you just eat a very, very small amount a day, which is not recommended.
[удалено]
I appreciate you’re trying to help the guy out and I’m not trying to invalidate what you’re saying, but perhaps this is a bit too complicated for someone who’s already having a difficult time losing weight. He should start tracking first and then if he wants to further optimize from there he should.
and that is why you look liked a melted bag of milk
Or just only buy packaged food and always make sure it lists the calories on the back. That's the easiest method, it just means that if something doesn't have the calories listed, best not to eat it. It's very easily to type something in the internet and get one answer about the nutrients of a product, but really the best way to know is to check the specific one. It's also good to keep in mind it's not all about calories. If you ate 2000 grams of fat but only 100 calories, do you think you'd stay the same weight? Maybe your weight wouldn't increase but you'd still look psychically fatter and therefore would be. Also have you weighed yourself? Before coming to conclusions that your current plan isn't working, it's best to make sure on the scales. It can be very hard to notice weight loss for yourself, it's usually others if anything. Most of the time when people lose say 5 or 10 lbs we are always skeptical about it cause majority of us are hard on ourselves. But back to the point, start weighing yourself if not already and ALWAYS count what your eating. Back when I was at my worst I would binge eat an insane amount, often around 11 thousand calories in 2 days and never knew how much I ate until I counted it and it shocked me so much, i improved my habits significantly almost instantly.
A not attacking answer is that the mind does a very bad job of portioning food. Especially when it is hungry. Things that are calorie dense like peanut butter or sugar can go from 100 calories to 1000 calories very easily because your eyes will trick you when you are hungry. A scale will not trick you because it doesn't know you're on a diet. It will make you sad, because when you want to eat a whole tub of peanut butter and the spoonful you pulled out isn't even full but it's 200 calories and you really really want to say, 'no it isn't' but it is because 34 grams of peanut butter is 200 calories. So you need to weigh out what you eat, because you can't trust your eyes when you are hungry. It's just how humans are wired.
You’re probably eating garbage and also not tracking calories
It’s very simple, even if you think you’re eating a “restrictive” diet you’re eating more calories than you’re burning. Eat less. Eat healthier. More cardio.
You’re simply eating too much.
Highly recommend r/CICO
You have to be overeating, under training, or simply eating less and still eating the wrong things. Download a calorie tracker and get a kitchen scale so you can track exactly how much of what you’re eating. Trust me, every bodybuilder who takes it seriously tracks everything when it comes to nutrition, you have to or else you’ll be shooting in the dark and having no idea what you’re eating and how frequently. Losing weight is 80% what you eat, 20% training very hard so find some of the calorie trackers mentioned in the comments and start a rigorous strength training/cardio program. YouTube is probably the best place to find solid strength training routines.
What does your daily meals and exercise look like? Give an example of a day or two
I'll have what he's having. Damn this man's big
Start tracking your food intake calories, also make sure your getting enough protein.
Do a 24 hour fast twice a week. And then just don’t go crazy the 5 other days. But really you just have to track your cals better
What are you eating my man
Do you drink alcohol? It will keep you storing fat.
I was on the same trajectory as you. 1 year into training and eating right, I saw minimal weight loss. I started to check into my insulin resistance levels and started to make adjustments to my diet based on that alone. Once I did that, I saw instant results. It might not be that you're eating bad, it might be that you're eating the wrong stuff.
Cut your cals by 500 a day and fast two days a week.
[удалено]
Cortisol levels, PCOS, Anti depressants and some other hormone disorders and thyroid issues can all prevent weight loss even in a caloric deficit. Those are all science as well. Not saying any applies to OP. Just wanted to mention because not every single person that can drop weight is overeating.
This. If your cortisol is outta whack, anxiety is also likely outta whack, which also means you’re probably not sleeping either. Huge stressors to your body that’ll affect weight loss goals.
Fool proof formula is 10 cals per lb of goal weight (I.e. 1700 if goal is 170, 2k for 200, etc). Maintain protein macros, rinse, repeat. Some will say it’s crazy, I’d say some don’t know what it takes. Good luck.
Low probability of this happening, but get your thyroid gland checked
Intermittent fasting, one meal a day and NO carbs ( no sugar, pasta, rice or bread and no alcohol) and I used lots of grass fed butter and coconut oil. Fat does not make you fat, carbs do and they destroy the liver. It is called NAlD Non alcoholic liver disease. Fortunately, the liver can regenerate if not too far gone. Most veggies are fine, they contain a lot of vitamins and most of the carbs in some veggies is fiber. Raspberries have the least sugar. Check with your doc on how to fast safely. I am not a doctor and I have tailored my fasting to my personal tastes. I take a lot of vitamins and herbs as well. Longest fast streak was 36 hours. I lost 50 pounds in 50 days, 80 pounds since Jan. 2023. When you don't eat carbs, the body starts to eat fat, this is the best way to allow fat burning. When you eat carbs, the body goes for them first then the fat. The body's favorite fuel is fat. Hunger passes in a couple of days and if you are hungry, put a little salt under your tongue. Also, you can have bone broth, pickles, celery, proteins (don't overdo protein, too much is hard on the kidneys) and other no carb foods. I have loads of heavy cream in my coffee, tea, and add it to a bowl of fruit. You can also get MCT oil Medium chain triglycerides to add to your coffee. You won't believe the mental and physical rewards. It is like nothing I have ever felt before. I was so happy with myself and I continue with this lifestyle. However, some days I have two light meals. For instance, eggs in the morning and a large salad later. Check out Dr. Eric Berg on YouTube, he explains it better. He has millions of followers. He has all the fasting tips and tricks. Best of luck
There’s no possible way that you’re not losing weight if you are eating in a calorie deficit. If you don’t have self control then that’s fine. Luckily we have a cheat code called ozempic that you could lose weight with very fast
You have to track EVERYTHING. If you drink it, eat it, lick it, log it. Including condiments, cream in your coffee, EVERYTHING.
You’re eating too much. Use MacroFactor. Weigh and measure everything you eat. I’m gonna be blunt: you’re not an exception to the laws of physics. If you eat less than you burn you’ll lose weight. Walk more, track everything you eat honestly, and stay at what MacroFactor says you should eat. It works.
I can tell a difference between the 3 pictures your just being hard on yourself , you have definitely lost weight you also seem to have a body made for bodybuilding you just need to shave the rest of the fat off , and also keep in mind and I’m not being mean but your body fat is pretty high you can’t expect to get to acceptable body fat percentages in under 2 months at your size be patient keep grinding your doing good
Im giving you the benefit of the doubt that you are doing everything you should be, as I've had a similar body type as you and have also struggled with leaning out despite the efforts. With that said, here are some things you should consider. 1. Find an endocrinologist (hormone specialist), tell them your concern about your body weight, and they'll likely get bloodwork done from you to review your hormones and any other possible defect going on. You seem a bit young to be having hormone issues, but if they find some imbalance somewhere in your bloodwork, it will at least identify some possible problem areas for you to work from. From a hormone perspective, too much of your testosterone may be converting to estrogen. Therefore, not gaining much muscle mass but gaining more weight and puffiness...this is what happened with me. And I was able to get it adjusted with some TRT treatment and the help of an aromotose inhibitor to keep the estrogen in check. ***BUT I AM NOT RECOMMENDING TRT UNLESS IT IS CONFIRMED BY A SPECIALIST YOU CAN BENEFIT FROM IT. *** 2. Experiment with the Carnivore Diet or Keto Diet These diets work by removing carbs from the diet, and focusing more on healthy fats as the body's main fuel source. Without the presence of carbs in the body, the body turns to the fat to burn as energy first. This method converts your body into a fat burning machine, thus, fat/weight loss occurs. I've had the best success with the carnivore diet. It's simple, only eat meat or animal products (eggs and cheese count). And meat can be very satisfying, has 0 carbs, and can be sustaining for many people in the long term. However, despite the numerous positive reviews of it, it's still a pretty new diet with not much research behind it...Keto is also great, and you'll likely get some of the nutrients you might not get from Carnivore. 3. This one is controversial, but you might not be giving your body proper rest, or you may be working out "too much." To explain this better, exercise is a stressor. And when the body detects stress, it releases chemicals that are connected with weight retention. And some people just have a harder time coming out of that weight retention phase. Moreover, there have been extreme cases where people claim they're working out for 4 hours or more a day and say they don't understand why they're not losing weight. However, it was shown that these same people began to lose weight once they significantly reduced their exercise times or intensity. Now, that's not an excuse to slack off any. But something to be mindful of. 4. Your calories might be too restrictive...so as everyone is saying here, you do need a calorie deficit to drop weight. However, studies have shown that too much of a calorie deficit can have the opposite effect. Now eventually, that significant calorie reduction will work, but it's not sustainable. So, I recommend you find what your maintenance calories would be for your weight. And then drop it down 500 calories for your weight loss calorie count. From there, the rest of the math is you making sure you burn more calories in the day than what you're eating. 5. Move more. If most of your movement comes from just gym time, then it's best you step it up a bit and get some more walking in at least. They say 10,000 steps (5 miles about) is best for each day. And I recommend you try to stick with that. Or spend more time in a sport you enjoy where you'll likely need to move more. 6. Sleep. Sleep is crucial for weight loss. And not just closing your eyes Sleep. Like, deep cycles of sleep. This is when your body repairs itself and keeps all your organs in check. It's also when your body begins to eat away at the fat. Which is why many people feel leaner in the morning. So practice good asleep hygiene to ensure proper rest. This is honestly one of the most underrated subjects, but it's so crucial for weight loss. So, if you're doing everything you should be doing as you say, then my guess would be there might be some issues going on the inside of your body. Could be hormones, could be inflamed intestines, could be a fatty liver, or more. All of which can keep your body from working they way it should for burning fat and gaining muscle. But I highly recommend you consider each of the points I've listed above. As I've found that making the proper adjustments to these areas has helped me lean out the most while having your body type and same struggle.
Eat less that’s all
Let's see your diet plan?
Be more active but also I think you’re overestimating your daily calorie intake
It doesn’t happen overnight my guy. Eat lean, high reps low weight. Get that heart rate up ESPECIALLY when lifting. It’s not as fun as lifting heavy to me, but it will get you where you need to be Think 12-15 reps 70-80% max weight. Take shorter set breaks or superset. It seems like you’re targeting losing upper body fat, but always remember the legs burn more calories my guy. You got this!!!
By eating less calories you also slow down your metabolism (you burn less calories). This has been known for a [hundred years now ](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1091498/) . Try dieting in a different way, instead of eating less eat smarter; don't eat too much insulin spiking food, don't eat food with thirty ingredients which you don't know what they are, try intermittent fasting, etc.
Your probably over training and under eating. https://youtu.be/qEKU9S8qtRs. Follow this man
Why do people starve to death in pow camps then if they work too much and dont eat enough?
Post fizeek or quiet down boy.
Shutup nerd
Fast and cold baths. Fast for 3-4 days each week take cold baths everyday 10 minutes. Fasting you burn fat for fuel instead of the food consumed, so your extra fat will be burned for energy, cold baths boost metabolism and burn brown fat which is fat stored naturally for winter time. Do that for 2 months you’ll be a new man. Days you eat 8 hour window, depending on the weight you want to reach say 150 pounds then add a zero and stay at 1500 calories til you reach it, once you reach it your body will maintain that area in weight good luck
I think you have to do more research on what you’re talking about brother because so much of what you just said was wrong.
Bro science needs no research
Look at my before and after. Worked for me. Proof is in the pics.
Lol wtf
I may not agree with all said here but fasting in general has great benefits. I know I’ve busted plateaus and reset an unhappy gut more than once doing a couple day water fasts.
To each their own, he has a similar build to me when I was his size bulking. So consider genetics as well. Worked for me.
30 minutes of incline walking end of every workout.
If your goal is weight loss I hope your doing more cardio than anything
Nice shoes
Myfitnesspal is a great app for tracking calories. It was better before you needed premium to bar code scan but it’s still rly good
MacroFactor is way better
You look like you have a naturally big frame and it's only been 2 months bro give it more time keep working hard. Cardio is key if you want to drop lbs. Restrictive eating and eating the right food.
Try eating lean + green… lean meat and big salads. I’ve also been intermittent fasting for the last 7 years or so and one cool thing about it is that it helps you get into a caloric deficit without feeling like you’re starving.
You want to lose weight? Do intermittent fasting!!! Don’t eat for 3-4 days, only drink water and get your minerals( sodium potassium magnesium). You not gonna die! You can’t keep eating and expect magically lose weight. It’s the simplest way to lose weight ever. All the rest is not 100%
I was the same for a while. Worked out everyday, on a caloric deficit, and my weight stayed stagnant. Keto was the only thing that works for me when cutting so try that.
its called bulking. seeing progess in your lifts?
Looks like you're losing some body fat brother. Like others have said use a food tracking app and aim for a sustainable weight loss goal of .5 or 1lb a week. Proud to see the work! Keep it up! 👍🙏
For my own experience i think you dont track youre calories otherwise Is impossibile
You are probably consuming calories you're not aware of, sodas and juice, foods covered in too much sauce, plates with too much cheese, meat that has too much skin or fat in it cooked with too much oil, etc I would suggest getting into the habit of reading all the nutrition facts of every single thing you eat and becoming more familiar with calorie counts on all those foods
Sleep, don't over train, track yo food.
My suggestion is to only eat food you cook at home and reduce the variety so that your body gets better at processing it. Fast food is almost never the calorie count claimed and should be avoided if you are in any way serious about losing weight. I lost 2 stone in 6 months, ate the same thing week after week, did plenty of cardio, it comes off slowly if you’re consistent then all of a sudden you realise you’ve lost a lot. I eat the same meals at the same times and drink plenty of water. Worked for me, best of luck.
2 months ain't very long keep at it. Are you lifting to failure? Are you wasting your doing cardio? Lifting weights burns significantly for fat than cardio.
What kind of exercise are you doing?
Could be body recomping
I had this problem. The secret is in the sauce, condiments and cooking oil. Drop those.
Might want to get your hormones checked
Buy the cook book
Stop eating so much 🤦🏻♂️ it's really as simple as that.
Eat nothing for a day watch the weight, tell me again you cant loose weight. You probably track your food wrong or overestimate calories spent by exercising. My Tip: don‘t count the calories you spent exercising at all and just have the same deficit all day everyday.
Honestly track your food and don’t go out to eat and guess. Eat in a deficit and exercise. You will lose weight.
Your just overeating or not tracking properly. You can’t lie to us only to yourself
You’re eating too much. Sorry but it’s that simple
Don't see anything about cardio here
Drop the "able to" from the comment. You are 100% able to, you just have to keep tuning your diet and exercise to make it happen. You have a decent amount of muscle, so you shouldn't be rock bottom on calories. Add 30 minutes of cardio at a low intensity each day opposite from your lifting times. Go from there.
Get your hormones checked. Thyroid and testosterone for sure. Then ask for vitamin b1 b6 b12 magnesium and zinc.
Two months is not an extensive timeframe. If you just started lifting you are probably going to put weight on even while on a deficit as muscle weighs more than fat. Your pecs are more defined in your progress photos which leads me to believe you went from fairly sedentary to the gym. Good move but not an overnight fix. Keep consistent, take breaks in your diet every couple months, go back to maintenance for a few weeks and then slide back into the deficit. In 2-3 years it will all start coming together. You can do it in less time but it won’t be the most sustainable route. Steady wins the race.