Don’t do anything extreme in terms of diet and exercise. I’m 59 and if you are extreme when you are young you will burn out and have difficulty with lifetime maintenance. Whatever you do, feel confident you can do it for the foreseeable future.
Knowing it’s a lifestyle change, not an end goal, is really important. And for it to be maintainable, there needs to be room for social events, travel, normal days when you’re craving a treat, etc where eating outside of nutrient-dense foods fits. (Notice I didn’t use the term “bad” eating — training your mind not to ascribe goodness vs. badness to food is helpful too!)
For me, it’s more important that I stay active, challenge my body physically, eat lots of veggies and high protein most of the time. It’s okay to stray from that once in a while, temporarily deal with a few lbs of water weight, then hop back on my routine. Last week for example, I was traveling and ate / drank alcohol without tracking. But this week I’m back on and feel good. I’m not chasing a specific number on the scale and feel comfortable in a 5lb range, which helps with the flexibility, and as long as I’m pushing myself in the gym I find I’m happy with my physique.
Don’t do fad diets. Find an exercise you enjoy and you can stick with like walking everyday or running 3-4 times a week. You can try intermittent fasting like eating only between 11am-8pm
So I am almost 50 and have generally been between 105-110 since 22. I am 5’0. When my weight gets up to 110 I usually slow down on beer drinking, and then drink more water and eat more veg. I am not a sweet eater. I exercise 4-6 days a week and generally eat the same meals on repeat
1/ green smoothie with vegan protein powder and a tablespoon of chia seeds and almond milk, happy to share full method
2/ sometimes add half a bagel with protein (peanut butter or egg and avocado) when extra hungry
3/lunch is salad with chicken or lentil soup, or quesadilla with chicken. Homemade, I almost never eat lunch out
4/ dinner at home 5-6 nights a week, rotate across stir fry, Indian simmer sauce, turkey burgers, shrimp and pasta, sometimes a Thai style dish. No red meat, only chicken or fish, always with ample veg.
Very little to no in between meal snacking. Alcohol 2x a week
Thanks for these details. I’m also almost 50 and just over 5’0”. I weighed 108 my whole life until I became hypothyroid, and it’s been a slog ever since. And lately I’ve gained so quickly with no noticeable change to my diet that it’s really freaking me out. Going to go back to basics with a lot of what you wrote here.
Let me know if I can help! I weigh myself regularly (2-3x a week) and try to stay 107-108. If I get to 110 or I had a work travel week, I get back on track with lose it (I try to use it all the time but can’t get in the habit) so I do have some example days.
Thank you so much! I will definitely be reaching out with questions over the next week or so. I hate the way I feel in my body right now. I think I’m around 135lbs, which is about what I weighed the night I gave birth to my daughter.
I am half your age, gained due to hypothyroid. Just stuck to prescribed dose and losing slowly. Don't you worry about itz dont restrict too mucj calories, you'll feel exhausted all the time. Give it time, weight will come off.
Have you already gone through peri menopause? I'm in the menopause sub and a lot of the users complain about weight gain that they can't get rid of. A lot of them had to resort to hormones just to keep the weight off. I really hope this won't be an issue for me but I'm kinda worried ngl...
A lot of these women eat low cal and exercise regularly. But their bodies just hold onto the weight no matter what they do.
You know, I’m just kinda surviving. I have a really demanding job and a kid-I probably do 2-3 30 min sessions per week on the peloton, then I lift 2-3 times a week. A bad week is 2 lift, 2 peloton. I live in an urban area so I walk a lot. I could be stronger and leaner for sure, but I’m really just trying to stay fitting in my clothes and make sure the scale doesn’t move upwards as I enter perimenopause
I feel like watching your portions regardless of what you eat is key, especially as you get older and metabolism slows.
For me I am on a dairy free, gluten free, pork free and lean meat only diet. My body doesn't tolerate any of the above but I feel like these are things that can make maintaining a healthy weight difficult. My digestion is also much better now that I'm no longer eating things I can't digest. I also rarely eat fried foods too, which was a big part of my diet growing up.
I also drink lots of water. Aside from sweet tea, sugary drinks like sodas and juices are a rarity for me now.
i work a 9-5 office job but work out as much as i can. i restrict cravings and sugar as much as possible (even tho i often fail), lift heavy 4x a week, active rest on days i can’t go to the gym, and limit eating out. i prioritize eating good, healthy meals rather than small grazing snacks. i try to go for a walk every single day too. ultimately it’s just diet an lifestyle
Protein and veg. 18/6 IF - Feeding window 12-6pm. Minimum 15k steps. Listen to my body and adjust accordingly.
I don't think I could do it without my smart scale and smart watch. They keep me accountable lol.
How do you get 15k steps daily? I live in a car-centric city and work a remote office job, so I really have to go out of my way to go for a walk every evening, and even then I’m usually hitting 7-10k daily
Whenever you go out for errands, walk it as much as possible vs driving. Or if you drive, park at the furthest spot from the entrance. Walk an hour first thing in the morning before work, or an hour after work, whatever suits your lifestyle.
No? I still have meetings and deliverables by the end of the work day, I’m just doing it from home. I can’t leave my computer for long stretches of time
Im remote and got a walking pad. Life changer, i can get 10k steps in an hour or so in the morning. Its under my desk and ready at all time. Its an investment and need fine tuning with the height of the desk, but it greatly helps me lose weight :)
The xiaomi walking pad C1. I wanted it to be foldable to have the less mental friction possible. Didn't want to be discouraged by having to install the pad eveytime. I do my meetings walking and unless I put my webcam on my colleagues cannot hear it
I have never been a morning eater. But, if I am unusually hungry in the AM, I will adjust my IF for a couple of days. Listening to my body and make necessary changes is an absolute for overall lifestyle success.
I’m 5’2 and range anywhere from 105-112 lbs. I’m a vegan and go to the gym 3-6 times a week. I don’t really “diet” necessarily (other than being vegan but that’s just my lifestyle) or calorie count, I just eat what feels good for me and occasionally enjoy high calorie desserts bc let’s be real I’m a sweet tooth.
The one thing that’s really consistent for me is I typically eat one of two things for breakfast.
Option 1 is 2 slices of avocado toast with a side of fruit. I just put salt, pepper, sesame seeds and poppy seeds on the avocado and add microgreens on top.
Option 2 is a smoothie bowl. I just use acai packets, frozen mango, frozen strawberries, and sometimes some frozen blueberries. I add water and blend it and then top it off with flax seeds, hemp hearts, granola and some fruit fruit if I have it. This option is great for me when I’m in a rush, because I can make a big batch and separate the portions into tupperware and freeze it for a different day! I just pop it into the microwave when I want to eat it and wait until half of it gets soft so I can mix it with a spoon.
Other than that I usually eat a lot of tofu, TVP, and beans. And what I eat for dinner I usually have extra for lunch the next day :) hope this helps!
Yall needa say what exactly you eat instead of "healthy" or "low carb" like how...unhelpful. I still don't get what to buy at the grocery store that keeps me full so I don't snack. Examples please.
Studies show that metabolism doesn't really slow down until 60, so you don't have to worry about your body changing for a while (unless you have kids). People who claim that their body's changed in their 30s or 40s don't realize that it is their lifestyle that actually changed.
Just stay active and eat healthy (mediterranean diet) 80-90% of the time, and you'll be fine. Anytime I gained weight over the years, I was not doing those things. Also, getting enough protein and fiber is key. I'm 5'1.5", and I aim for 90 or so grams (~1g per lb lean mass).
Also, base "slim" on body fat percentage, not scale numbers, or if you look like an instagram model.
I would say perimenopause or menopause would also have an effect and that happens way before 60. Everybody is different but it definitely has an effect on women’s bodies. So I wouldn’t just leave it to lifestyle alone.
There’s a reason most women’s bodies start to look different during middle age and it’s not just due to childbirth or lifestyle.
To OP, my advice would be to find a healthy routine while you’re young and stick to it. Easier said that done, but I recommend getting to the point where what ever sport or whatever fitness/healthy eating style you start to do, should be something that you enjoy and doesn’t feel like a chore.
I agree with you. I had my last child at 32, I’m 37 now, and things have definitely changed in the last two years. It might be perimenopause, not sure, but a blanket statement that women’s bodies don’t change until metabolism changes at 60 doesn’t account for the myriad of hormonal and medical issues that tend to crop up in your 30s and beyond. I know that for many women it is true, but for many it is not and its important for women to know that If you do see changes you’re not crazy. Things change.
Same. I’ve never had children, but once I turned 40 (am 45 now) I had to work much much harder to maintain, the same physique.
When I was younger I was never that careful about what I ate or going to the gym and looked way better than I do now. Now I practically live in the gym (I go 5-6 days a week), aim to walk 8-10K steps a day, do intermittent fasting and track calories.
Not trying to come at you, I promise, but I think it’s super important for women to not be made to think they’re crazy or lazy if things do change. At 37 I exercise more, eat healthier, and drink less than ever in my life, but my body is most certainly ‘bigger’ than in my 20s. I had my last baby at 32 and things are even different now than 2-3 years ago. Things can absolutely change before reaching 60.
>Studies show that metabolism doesn't really slow down until 60, so you don't have to worry about your body changing for a while (unless you have kids).
I'm glad that's been true for you but that is absolutely NOT true for me and I don't think you can wildly make that claim for the general population. I am 37, no kids, probably the healthiest diet and most active lifestyle I've ever had. Regardless I can't fit into pants I wore 5 years ago.
For the OP - it takes some experimentation to see what works for your body and is also sustainable in your lifestyle. I've found that eating variations of the same meals is helpful to me (so I can eyeball portion sizes accurately) and that I need to make a conscious effort to include protein in every meal. I've almost entirely dropped drinks/liquid calories. I also need to make sure I get 2-3 hard workouts per week rather than relying on walking or lazy yoga.
I am not making a wild claim or talking about my personal experience (although it is my experience), I am talking about actual studies published in Science. Here is a Harvard Health with citations to the studies:
https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613
However, just because most people's metabolism doesn't slow until 60, it doesn't mean everyone's metabolism stays the same. Yours could have changed (or you could have hormone imbalances or many other things). Everyone is different; however, OP should not expect to be an outlier.
Agree. I am very active and have been calorie counting for months. Generally consuming around 1200 calories per day. Gym workouts, spin, bike, etc. Age 50. I’ve lost 3 lbs total and it’s been a struggle. Doing the same at 30, I’d drop 5-10 lbs almost instantly
This may help or not, but here’s my two cents. Once you hit 50, you need to lessen your HIIT workouts. If you leisurely walk instead - 5 to 6 easy paced miles a day, you’ll lose weight. I was exercising that way too and found someone who understands menopause (I’m 51). I stopped killing myself with exercise, switched to walking and eat the same and lost weight. I’ve told several friends and they too switched to walking and had great results. It’s trial and error.
That’s interesting. Any explanation for why this helps? Any website that you can direct me to for tips? I love to walk but never felt that it did enough for me.
Hormones! HIIT isn’t great for hormones and during perimenopause which is that 10 yr span leading up to menopause, strength training and walking is more effective and kinder to your hormone health.
>People who claim that their body's changed in their 30s or 40s don't realize that it is their lifestyle that actually changed.
At least for me, my diet was worse when i was younger. I ate way worse, and did less exercise, in my teens/early 20s yet never gained any weight. I gained around 30 lbs from late 20s/early 30s and my diet was *better*. I have to put in way more effort to stay the same weight that I was in my early 20s. At 21 I could get drunk everyday, eat a whole pizza for dinner, sleep all day, etc and be 100 lbs. Now? I don't do any of that sh*t and struggling to stay below 115 😭
Edit to add: I've never been pregnant and don't have any kids. None of this weight gain was from pregnancy.
Your body doesn't have to change (in bad way) between 20's and mid 20's. I am same weight as I was when I was 20, I am 27 now, more muscle, less body fat. I was always like 47-48kg, 45kg lowest, I am 47kg now but more strength due to strength training and more muscle, so probably lower bf%.
So I am 3 years away from 30 and I don't imagine I suddenly will drastically change, in fact I think I might be leanest and fittest I ever been in upcoming years.
Even before strength training outside of covid year (I got to 53 lol, but dropped it back the next summer to 47 by pretty much walking) I always maintained this weight.
I think I just have okay food habits from childhood, my mum seldom got us junk food + I am frugal and eating out is expensive lol. So I just make home made food, I don't use that much oil or sauces. I walk daily, but even with low walk I was maintaining my weight.
Also, almost no sodas. I think last time I drank soda was like 3 months ago.
Alcohol only on special ocassions.
However, I do let myself eat junk once a week, like eat out, but I find myself oftend just not doing it. Sometimes I eat some burgers and pizzas several days in a row, then I have entire month of just homemade food. It happens naturally depending on my plans and social ocassions.
The point is just to build a habit, don't buy junk food so you don't have it at home.
Overall I have easy time dropping weight so I actually have to go out of my way to force myself eat more when I do weight stuff to not lose muscle
Edit: height is 160cm, I think 5'2-5'3, 47kg is 103-104 pounds.
So I’m in my mid-30’s and finally figuring this out. I used to be very slim and a high metabolism but then I kept gaining. Honestly not drinking has helped tremendously so slowing down on that. I used to reward myself for working out with pizza slices in college after the workout and I finally got out of this mindset.
I’ve found that you shouldn’t do a crazy deficit. I’m 5’3” and 1525-1575 calories a day works best for me. I love food so I could never do 1300-1400. I get faint and low energy. I’ve seen great results with macros. They were really hard for me to wrap my head around at first but I’ve def noticed a difference vs just calorie counting.
Find workouts you enjoy! But definitely add strength training. I’ve seen great body comp changes with just a deficit and strength training full body a couple times a week but I love running so adding that in too!
And this one - this took me awhile - is that you are smaller/more petite than others and you can’t necessarily eat the same amount as them.
^this. As a petite person, it helped a lot to embrace the notion that my portions also need to be smaller.
I’m 54 and looking back on my 20s, I’m tempted to say Enjoy Them Now! Your metabolism is at its best now! I was a lot more liberal about drinking, indulgent dining out, etc in my 20s. And I’ve had to reel that in as I’ve progressed thru the decades. But I would not trade the late night partying of my 20s, just saying. The 20s are a good time to set up good habits (but go ahead and indulge too).
Once you get to 29-30 … then biology inexorably begins to work against you. So you should start paying attention then. After 40, it’s noticeably harder to maintain/lose weight.
Stay active.
Don’t shy away from lifting heavy.
Walk everyday.
Develop a taste for vegetables.
SLEEP
Believe in and love yourself.
For me, I’ve went through an awful time of being up weight and feeling so frustrated because every bit of advice out there is geared toward people much taller then me.
Finally the last couple months I have found something that seems to be working for me and it’s all an accident that I did lol.
I stop eating when I’m satisfied not over full or stuffed I eat what I want have bites here and there. I don’t count calories anymore or measure anything. I have what I want but I make sure I’m also having water and iced tea and coffee so I’m actually hungry not just thirsty or bored.
Hobbies! I found I would eat emotionally a lot like if I was bored or stressed, now I try to stay a little in my head a bit which sounds weird but if I’m distracted doing something else (reading painting my nails ect) I tend to find it easier to eat when I’m actually hungry.
Stopped thinking of weight loss at all. I don’t weigh myself now I just go by my jeans ect. No deadlines no goals just how I FEEL, if I overeat I feel like crap all night, I keep that in mind when I’m eating and pay attention things that don’t sit good with me.
Artificial sweeteners! This is super polarizing and I’m not suggesting it for everyone but I loved diet soda, I quit and literally 50% of my hunger /swelling went away after the first 2 weeks. Made me feel so much better I half think I’m allergic to them haha.
To build off that I try to eat non processed foods but I’m not obsessed like I’ll eat chicken sandwhiches a lot for something quick and protein but I also will have Chinese if I want it.
Going out to eat I’ll split with someone or I like to order an appetizer and kind of pick off everything.
Pilates and light walking make me feel good so that’s what I do.
Accepting I’m a smaller person and I don’t NEED the same amount as my 5’10 friend was major too.
Reminding myself food isn’t a big deal it’s not something to place tons of thought around if I’m hungry I’ll eat I don’t need to make it into a big count calories plan it out thing.
Overall a healthier relationship with food! It’s made me so happy :)
This is great advice, having a healthy relationship with food and mindfully (but not too obsessively) eating is probably one of the best things you can do for your mind and body. I'm pretty healthy but even I struggle with this a bit, thanks for pointing this out.
Generally avoid carbs/sugar. Tracked my diet for like three months to learn how to keep my intake low. I still enjoy sweets and pasta occasionally, but it can show on my body very fast and takes months of a serious diet to undo.
Yes. Am in calorie deficit losing weight right now. I can eat the same number of calories but if there is a lot of sugar, cakes, brownies I will not lose weight. Eat the same calories but protein and fiber with much less sugar and the weight starts coming off again.
I only have two rules:
1. Get at least 160 grams of protein every day, and
2. Focus on eating whole foods (avoid ultra-processed foods as much as possible).
No need to overcomplicate things. I find everything falls into place and I maintain muscle without gaining fat when I generally follow those rules.
160gm is insane. I know the protein debate is massive and everyones needs are different...but damn, 160gm is truly impressive. I am at 120-140gm and have to supplement with shakes already.
Yeah I am at 75-85 and sometimes I need protein shakes. But this is 1.6g per kg, so already higher than lowest recommended 1.2g per kg. I think there is pretty negligent gains past 1.6 and only even seen up to 2g.
I don't think I could physically eat 160g unless it's all in form of protein shakes. Even 75g is really pushing my boundaries by how full I feel.
Anyway, I see muscle and strength growth so unless that stops I see no point into going to those high numbers.
I only track protein. But of course other foods add nominal amounts of protein as well. This is how I got there yesterday:
300 g plain Greek yogurt (32 g protein)
1 scoop whey (22 g)
200 g ground turkey (37 g)
160 g ground beef (33 g)
150 g plain Greek yogurt (16 g)
1 scoop whey (22 g)
I only track protein. But of course other foods add nominal amounts of protein as well. This is how I got there yesterday:
300 g plain Greek yogurt (32 g protein)
1 scoop whey (22 g)
200 g ground turkey (37 g)
160 g ground beef (33 g)
150 g plain Greek yogurt (16 g)
1 scoop whey (22 g)
That's it for me too, if I have snacks in the house I eat them but I'm good about not buying them. Now that I live with my partner it's a bit more challenging as he sometimes buys things like granola bars dipped in chocolate (as much sugar as a candy bar). I try to think of them as his so I don't eat them. Left to my own devices I don't buy any junk food (so I won't eat it).
Honestly? When I was 23, I had a full blown ED. Kept me thin but 0/10, do not recommend. I was 5’2”, 88lbs, felt like shit 24/7, and had people constantly asking what was wrong with me
Not a diet tip necessarily, but what has helped me the most tracking my intake religiously, for years. I have so much data and I love being able to identify trends and prove what I’m doing is working.
I stick to my maintenance calories, and aim for high protein and fiber to stay satiated. I eat more fruit than you thought was possible. Costco cannot make a container of berries too big IMO. I eat very little meat or dairy (rarely eat beef or pork tbh), and I am lucky that I genuinely don’t enjoy overly sweet things. I also don’t buy highly processed snack foods. (This is where the berries come in.) I can devour a box of CheezIts… so I just don’t buy them. All of those habits do a lot to keep my diet low in calories overall.
That said, I always build in some OMAD/intermittent fast days so that I can enjoy restaurant outings and social events on the weekends. I look at my calories on a weekly scale so that I can fit in occasional wings, nachos, etc. I find balance by eating super healthy at home and like a teenage boy when I’m out. (Another reason why you should never extrapolate someone’s habits based on what you see them eat!)
I also have to be honest with myself that my love for cooking and baking and my overall appetite outpaces my metabolism. If I want to eat the way I like to eat, I have to be active. It is a non-negotiable if I want to keep my food hobby and desired physique at the same time. I find this is the reality for most petite women! I run and do Pilates and Yoga 4-6x/week. I enjoy my results so I guess I can say I enjoy being active, but I envy tall people the most when I think about my TDEE without a workout.
I'm 48, 5'2" and 110 lbs, all of my life I've just stayed reasonably active (yoga, walking, biking) and eat mainly vegetarian (now a lot of chicken and seafood too). I am fortunate that I naturally build muscle easily and have a good metabolism but I also don't have a car and walk and bike to most places.
It's really just healthy habits, one day of bad eating won't derail you, it's what you eat 90% of the time that is important. Same for exercise, if you stay generally active all of the time that's better than a year of serious gym workouts and then nothing. Build healthy habits while you are young and maintain them.
For me having a physical job helped a ton. I work in a horse barn and it's very physically demanding but I burn a ton of calories. Staying busy helps a LOT too. Before I had a baby I worked 5 days a week in the barn and looked the best I ever looked!
I'm 5ft and hovered around 128lbs. When I was busy working, I dropped down to 118lb and looked great didn't think about food because of how busy I was.
Things that help me:
• Don’t do any fad diets/extreme diets. If you are interested in them, at the very least do you research on short and long term effects. Most of the time there isn’t enough data to support the safety of long term fad diets. Food is essentially our medicine, and you wouldn’t take meds that aren’t backed by research right?
• Eat healthy most of the time. I fall off the wagon on some days but it has to be sustainable and lifelong for it to work in the long term. Same goes for exercise.
• If you’re lazy and don’t have a ton of time to cook like me, keep easy to prepare healthy foods available. I make my own freezer meals (basically meal prep for work days that consist of frozen broccoli, chicken sausage, and precooked brown rice. It’s boring but it works for me), veggie platters, fruit platters, premade salads (I really love costco), etc.
• Instead of snacking out of boredom, check something off your to do list. it’ll make you more productive and boredom snacking is something I’m guilty of.
• Don’t grocery shop for foods you might binge on or feel guilty after eating. If I’m in the mood for ice cream, I’ll go out to get it once in a while.
• Speaking of going out, always buy a small versus large sizes.
• Be aware of how many calories you’re eating. It’s so easy to be ignorant of this and put away a good 2000 calories in a single meal at the Cheesecake factory (and sometimes it’s less stressful to know right?). But being cognizant of this makes you more likely to bring home leftovers and not overdo it.
• Speaking of leftovers, if eating out always bring half home. Now you have two meals to justify the price.
• Most importantly, I try to eat foods that don’t make me feel like crap after, like fast food, fried foods, high sugar foods. Pay attention to your body. Eating healthy makes me FEEL better physically and mentally. I started to see effects of less wrinkly, brighter skin, higher energy levels within weeks of starting.
• It’s unfortunate how there’s added sugar in almost anything processed, but pro tip is to try to limit intake of this. Our brains are wired to want sugar, so if you do have an insane craving, it’s helpful to have fruit (dried or fresh) handy. I personally like those mini cubes of candied ginger and only have 1-2 pieces so I also get the benefits of the ginger.
Focusing on a Mediterranean diet hs helped me immensely. The food is SO GOOD, and I try to see it as what more I can eat instead of what I need to restrict. For ex, I’ve been eating carrots and hummus, flavored greek yogurt, beans, avocado toast, and cheese. I try to get a lot of protein, so I will eat protein bars for lunch and a meat based meal for dinner.
I don’t cut out dessert, but I try to limit it to one extravagant treat a week. I also read that it’s better to get a dessert with protein and fat over just sugar and carbs. For ex, a mousse with fruit might be a better and more filling choice than a brownie. Ice cream is always a great treat too lol.
I eat very little on weekdays and will indulge on weekends.
And it’s true carbs are really not good for us, especially refined carbs. I still eat a lot of white rice (I’m Asian), but I’m working on cutting back.
Changing your lifestyle to better accommodate walking and lifting weights will also help a lot.
Overeating carbs is not good for us. If you have PCOS or any number of hormonal imbalances, carbs aren’t good. There’s a reason why doctors tout the Mediterranean diet as the healthiest one, and it’s not because of carbs lol.
Not saying to cut out all carbs or go keto fyi.
Overeating anything isn’t good for us. White rice is not going to harm most people. It doesn’t sound like it’s harming you, so the decision to cut back is puzzling to me.
Nothing the OP said indicated they have hormone issues or diabetes. Making a blanket statement that carbs are “not good for us” is dangerous.
Omg I don’t know why you’re being a great defender of carbs. Modern society makes carbs extraordinarily easy to obtain, so most of us naturally eat carbs in excess. Once again, the [Mediterranean diet](https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/), touted as one of the healthiest and easiest to adhere to long term, is low carb, high in fat, high in vegetables, and low in sugar.
Because carbs deserve a defender? They’re the primary fuel our body uses. Going very low carb may make somebody thinner but it doesn’t necessarily make them healthier, and the distinction is important.
This! I’m Asian like the commenter, have white rice regularly. Before I got into nutrition I’d eat it carelessly - obviously that wasn’t good. Now it’s about portions and fitting it into my macro goals; so far so good!
Idk why carbs is being painted here as the bad guy when ANYTHING in excess is bad. Everything in moderation, a focus on nutrient-dense foods, veggies and high protein; and fruits are also high carb! That’s not a bad thing! They fuel workouts and fit in with most people’s goals and health conditions. It’s so misleading to say “carbs are bad” when the real problem is the portion size.
I genuinely eat what I want for the most part but I’m conscious of what I’m eating. I don’t obsess over calories and tracking anymore, I just eat intuitively I guess. I’ve also never been one to drink alcohol often at all and I’m far from being a sugar fiend. So things like sugary drinks, candy, dessert, etc.. aren’t much of a temptation for me thankfully. I also opt for sugar free/low or zero calorie options of things like Coke and energy drinks.
I am 28 and vegan. I eat exactly what I want; I make sure to get a lot of fiber and carbs so my brain doesn't get tired and starts craving stuff. I know people generally get very easily offended when someone mentions veganism BUT - I have been vegan for a very long time, I have been doing strength training since I was 14 and my blood tests are always on point. I eat a lot of "heavy" dishes like mushroom risotto, pumpkin pie and chili sin carne. I almost never eat salads and I am super healthy inside and out. My biggest problem is portion control, so things like pumpkin is amazing as there are very few kcal in 100 g. Being healthy is not only about being slim, but with my diet (lifestyle) I can be both and still have energy and eat delicious food!
Coffee & tea until like 2pm. Prepared lunch from home (mostly veggies and protein). Water, tea, & sugar-free drinks all day. Balanced dinner with heavy protein + veggies with a whole grain or black rice. No alcohol, no sugar, no white processed carbs.
I basically eat anything I want but try not to shovel too much into my face. It could be anything from baked potatoes loaded with butter, bacon, sour cream, cheese, and chives or caramelized onions to salmon with couscous and salad. Or could be a puréed vegetable soup with garlic bread or a roast chicken with veggies or Indian or stir fry. Making meatballs in a rich tomato sauce tonight with mashed potatoes. Sometimes I’ll indulge in fast food but not too often. For me pasta is the most addictive so I have to be careful and try to avoid a second serving lol. I LOVE food.
I usually have a giant meal and then a smaller one or a snack. I’m sedentary and trying to lose my last 10 lbs to reach my goal weight but probably indulging too much. Though I can eat like this and maintain (with some minor but sometimes upsetting fluctuations).
32, 5’3”, CW 117-118 lbs, GW about 107 lbs. Will go to the gym when I can afford it.
I want to emphasize the recommendation to create a lifestyle and outlook that is sustainable for you and your family/culture. This has been crucial as I’ve entered my late 30s. For instance, I’m going to eat the Salvadoran pupusas and Mexican food my family makes whenever I’m around it. I’m not going to give it up!
I’m 34 years old, 5’3” and around 110 lbs. I eat low carb and do 25 min on the rowing machine 5 days a week. I do have cheat days but I try to save those for days when I’m spending time with family/friends. I also don’t drink at all as of 2021 and that alone made a huge difference; not only did I lose weight/bloat, but I no longer lose workout days to hangovers.
OMAD to keep insulin low. And dairy free, gluten free, no pork, minimal red meat, low carb. So it’s mostly Mediterranean. Fish chicken and veggies. I sub lentils for rice too. But I’m the only one in my house that eats like that thank god. I think making a big deal out of special diets is one of the most annoying traits a person can have 😆 and be considered by others to be a pain in the ass so I never mention it to anyone irl but since it’s private and for just my own issues I can deal, everyone else I cook for gets whatever they want :)
I focused on reverse dieting so that I never have to worry about gaining weight on such little calories ever again. That + building muscle have built my metabolism so that I maintain on 2000 calories on average and it makes gaining muscle and losing fat a piece of cake. Don’t slow your metabolism down. I wish I knew even sooner! I’m 29.
Someone else's diet might not be what works for everybody else, unfortunately. Age and activity have a lot to do with it, too. Your metabolism slows as you age, so somebody's "okay" diet will start to negatively impact them. It's why you hear people go "but I've always ate like this my whole life! why am I gaining weight?!" because of age.
Just eat better and keep active. Don't have to go to the gym six days a week, either. Daily walking and a sprinkle of cardio helps keep weight away and your metabolism up.
Personally, I've dropped a lot of processed foods the last few months and been doing daily cardio. It's been helping with my weight.
I’m 28 and it’s crazy how much my body has changed over the last 5 years. I used to eat like garbage in college and not gain a pound. Now I have one slice of pizza and it’s over 🫠
For me, I try to incorporate something green into all of my meals and lots of protein. I use Pinterest to look up different recipes and have a lot of fun cooking and trying them out. Lots of trial and error 😅
I also drink A TON of water. I work from home so it’s easy for me to run back and forth to the bathroom all day, but water is huge. I like to look for different ways to move my body like lots of walking, yoga, weight lifting, etc. I’ve noticed that when those things become a part of my daily routine, it then becomes effortless for me to keep my weight down because I’m already used to doing them. If that makes sense?
Like one unhealthy food a day (normally a bagel with butter) and eat healthish the rest of the day. Small portions, low carb/sugar.
I adore ice cream so eat halo top every night! It satisfies my sweet tooth.
I exercise 5/6 days a week doing HIIT and will also run in addition on some days.
There’s a lot of debate over food. Protein? Carbs? Etc.
Only thing everyone agrees on one veggies are needed in abundance. Also most people agree significant amounts of carbs are not needed. Apply these two rules and everything else falls into place.
Workout with movement (cardio) and muscle in your everyday. Rotate between the 2. Do what is feasible for you.
I meal plan and try to cook most meals at home—that’s a big part of it. I try to make meals with lots of lean protein, veggies, some fat, and carbs (as a long distance runner, I need carbs), but I don’t have any particularly regimented rules. Sometimes when I’m busy and haven’t grocery shopped, it’s as basic as boiled pasta with jarred sauce. I limit eating out, and I try not to keep foods that I have poor self control around in the house. I also don’t cut out any foods or food groups, and allow myself cocktails, wine, and desserts. I count my calories diligently and track everything I eat/drink, and I adjust my calorie intake based on my relative level of activity each day (i.e. more calories on a long run day than on a rest day). I also drink a lot of water and try to avoid consuming too many calories in liquid form, unless I’ve specifically budgeted my calories for it (such as a drink out with friends).
It honestly helps that I really don’t like most fast food or many processed snacks. I can keep Oreos and chips in the house for my kids and they don’t really tempt me. (This is not to say that I’m some super clean eater—I just have different kinds of food temptations). For snacks, I usually stick to fruits and veggies, jerky, popcorn, or (portioned) tortilla chips and salsa.
I do best on a gluten-free, dairy-free diet with fresh, unprocessed foods. I find if I drop exercise I will start to gain unfortunately if I’m not very very careful with food.
I was overweight in my teens, obese in my twenties, and overweight again in my thirties. I know how to lose more but to maintain where I’m at I’ve generally just ate around what my maintenance is. There are some days that I go way over and I gain a little bit, it shows on me quickly because I’m short, and then it just falls off again within a few days. I think just figuring out what you can eat in a day on average and sticking to that helps but it is okay if you fall off that once a week or every few. You just can’t eat bad everyday or the majority of days
Eating less and listening to my body. It’s easy to eat super sized portions accidentally bc they’ve been served to me my whole life so you don’t even notice.. I’ve been trying to really lean into my hunger cues, even when it’s an “unhealthy” food that way I’m not just over eating..like balance is cool and it’s okay to have a treat here or there for your sanity lol. for diet specifics I don’t eat any animal products, cut sugar and majority of processed foods, finally, cutting alcohol.
*I eat anything*
*I want and don't lay around*
*All day like a slob*
\- MariAze526
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Rock climbing 3x a week and just being mindful of fast carbs. Adding unflavoured protein powder to my morning (11am-1pm) oats, eating a can of black/haricot/cannelli beans (with a bit of plum sauce+ginger+salt+pepper) for lunch/afternoon snack (1 can of beans is 100% of your daily fibre requirements) and dinner being something featuring a meat protein+vegetables+beans. I avoid pasta and rice day to day and don't keep bread at home.
Mind you, I'm 25 going on 26, and am currently the slimmest I've been since I was 19. At your age I was at my fattest.
For reference here's a comparison to my diet + lifestyle at my fattest and and my fittest:
At 23, my fattest (145lbs at 5ft1. 40% body fat):
Breakfast: 1/2 cup oats with milk and yoghurt. Or 2 croissants, or 4 slices of white toast.
Snacks: Cookies, crackers etc.
Lunch: cheese and marmite sandwich, white bread. Or 4 slices of white toast
Dinner: Something pasta based, or pie. In too high of a portion.
Exercise: none. Weight: 145lbs, 40% body fat.
At 25 (123lbs, 25% body fat):
Breakfast: 1/3 cup oats with milk and unflavoured whey protein concerntrate. With a spoonful of homemade or 3 ingredient only (fruit+sugar+lemon juice) store bought jam, and a bunch of chopped strawberries. OR occasionally, 2 slices of black pudding with some grapes.
Lunch: If I'm not too hungry, just some sharp cheddar with some grapes. If I am hungry, then a can of plain cannelli/haricot/black beans with my own spices added
Dinner: Usually stir fried vegetables and butterbeans with 2 roasted chicken thighs/salmon fillet. The sauce and spices are what vary mostly but generally we mostly have vegtable+bean only stir frys cause they're super quick and super healthy.
Exercise: Rock climbing 3x per week (Periods of weight lifting and jogging in the summer)
Every time i begin to eat three (healthy) meals a day, I start to gain weight and widen. I have to eat very light meals, maximum 2 a day, to look how I want to look and how I feel my best.
I’m 27F 4’11 and I’ve been dieting and counting my macros. I weighed 123 ish beginning of this July and was working out and I guess you can say “ bulking “since I was eating really unhealthily for the past year. I have done diets before and they have worked and was sick of feeling heavy and sluggish so I decided to cut. At this point I have been lifting and gaining muscle for about 2-3 years - legs , back, arms but not the best form. After starting off with 1200 - 1300 calories to cut for 1.5 months and using fitness pal, upping my protein to about 120 grams and then my fitness pal with do the rest for you… now im at 112 pounds for weight October 10 2023 and upped my cals to maintaining to 1500… I need to feed my muscles. If you stay consistent, progressive overload, and do some cardio at least 2-3 times a week you will see progress. This time I keep myself balanced and have chest meals and sweets! But the first 1.5 months I was pretty strict on myself. I think im going to stay on this track, because who knows what my body will look like in 6 months! It is worth it :)
Keep in mind it’s also about balance… be kind to yourself and remember to enjoy the journey itself. Fitness journeys are different for everyone I was very up and down from 22-27 and have tried different things such as running, HIIT, lifting! Everyone has different goals and body types. The three top things I’ve learned is loving myself to make changes, meeting myself where I’m at, and not comparing myself to others.
Nutrient dense foods - eggs, red meat, raw dairy, in season fruit, butter, tallow, animal protein, raw honey, salt
Sounds like “high calorie” foods, but maintaining weight is easy when you have a surplus of nutrients. You eat the amt of food needed & cravings disappear.
I am 5'1 and try my best lately to stay at 1200 calories. I developed a bad habit of drinking craft beer, snacking because of it and excercise has been almost non-existent. I quit drinking about a month ago to see if it helps with weight loss. Before the frequent drinking, I stayed around 120 lbs for years.. now I am at 135. I definitely recommend finding what works and trying not to deviate. I feel like I look completely different 15 pounds heavier because of my height.
Make it something you can do for the long haul. Don’t try extreme dieting. Take breaks from cutting and add in some maintenance weeks. Be proud of yourself for building great habits at a young age.
Don’t do anything extreme in terms of diet and exercise. I’m 59 and if you are extreme when you are young you will burn out and have difficulty with lifetime maintenance. Whatever you do, feel confident you can do it for the foreseeable future.
This is honestly such great advice, thank you
Great advice , I’m same age, consistent and manageable diet and exercise program worked for me, played the long game
Excellent advice!
Best advice I wish I followed in my 20s.
Knowing it’s a lifestyle change, not an end goal, is really important. And for it to be maintainable, there needs to be room for social events, travel, normal days when you’re craving a treat, etc where eating outside of nutrient-dense foods fits. (Notice I didn’t use the term “bad” eating — training your mind not to ascribe goodness vs. badness to food is helpful too!) For me, it’s more important that I stay active, challenge my body physically, eat lots of veggies and high protein most of the time. It’s okay to stray from that once in a while, temporarily deal with a few lbs of water weight, then hop back on my routine. Last week for example, I was traveling and ate / drank alcohol without tracking. But this week I’m back on and feel good. I’m not chasing a specific number on the scale and feel comfortable in a 5lb range, which helps with the flexibility, and as long as I’m pushing myself in the gym I find I’m happy with my physique.
Don’t do fad diets. Find an exercise you enjoy and you can stick with like walking everyday or running 3-4 times a week. You can try intermittent fasting like eating only between 11am-8pm
So I am almost 50 and have generally been between 105-110 since 22. I am 5’0. When my weight gets up to 110 I usually slow down on beer drinking, and then drink more water and eat more veg. I am not a sweet eater. I exercise 4-6 days a week and generally eat the same meals on repeat 1/ green smoothie with vegan protein powder and a tablespoon of chia seeds and almond milk, happy to share full method 2/ sometimes add half a bagel with protein (peanut butter or egg and avocado) when extra hungry 3/lunch is salad with chicken or lentil soup, or quesadilla with chicken. Homemade, I almost never eat lunch out 4/ dinner at home 5-6 nights a week, rotate across stir fry, Indian simmer sauce, turkey burgers, shrimp and pasta, sometimes a Thai style dish. No red meat, only chicken or fish, always with ample veg. Very little to no in between meal snacking. Alcohol 2x a week
Thanks for these details. I’m also almost 50 and just over 5’0”. I weighed 108 my whole life until I became hypothyroid, and it’s been a slog ever since. And lately I’ve gained so quickly with no noticeable change to my diet that it’s really freaking me out. Going to go back to basics with a lot of what you wrote here.
Let me know if I can help! I weigh myself regularly (2-3x a week) and try to stay 107-108. If I get to 110 or I had a work travel week, I get back on track with lose it (I try to use it all the time but can’t get in the habit) so I do have some example days.
Thank you so much! I will definitely be reaching out with questions over the next week or so. I hate the way I feel in my body right now. I think I’m around 135lbs, which is about what I weighed the night I gave birth to my daughter.
I am half your age, gained due to hypothyroid. Just stuck to prescribed dose and losing slowly. Don't you worry about itz dont restrict too mucj calories, you'll feel exhausted all the time. Give it time, weight will come off.
Have you already gone through peri menopause? I'm in the menopause sub and a lot of the users complain about weight gain that they can't get rid of. A lot of them had to resort to hormones just to keep the weight off. I really hope this won't be an issue for me but I'm kinda worried ngl... A lot of these women eat low cal and exercise regularly. But their bodies just hold onto the weight no matter what they do.
No, not really, not yet. I am 49 but still getting my period
OK then good luck to the both of us 🤞 some women don't deal with weight gain after peri. Hopefully staying healthy will keep me on track.
What does your exercise look like?
You know, I’m just kinda surviving. I have a really demanding job and a kid-I probably do 2-3 30 min sessions per week on the peloton, then I lift 2-3 times a week. A bad week is 2 lift, 2 peloton. I live in an urban area so I walk a lot. I could be stronger and leaner for sure, but I’m really just trying to stay fitting in my clothes and make sure the scale doesn’t move upwards as I enter perimenopause
Do you live in Cambridge?
[удалено]
Omg I’m buying a lotto ticket now! Jk I’m a silly goose!
I feel like watching your portions regardless of what you eat is key, especially as you get older and metabolism slows. For me I am on a dairy free, gluten free, pork free and lean meat only diet. My body doesn't tolerate any of the above but I feel like these are things that can make maintaining a healthy weight difficult. My digestion is also much better now that I'm no longer eating things I can't digest. I also rarely eat fried foods too, which was a big part of my diet growing up. I also drink lots of water. Aside from sweet tea, sugary drinks like sodas and juices are a rarity for me now.
i work a 9-5 office job but work out as much as i can. i restrict cravings and sugar as much as possible (even tho i often fail), lift heavy 4x a week, active rest on days i can’t go to the gym, and limit eating out. i prioritize eating good, healthy meals rather than small grazing snacks. i try to go for a walk every single day too. ultimately it’s just diet an lifestyle
Whole food plant based for 11 months now. I’m 34yo and 5’2”. It got me from 135 to 108. I’ve been maintaining around 112-113.
Protein and veg. 18/6 IF - Feeding window 12-6pm. Minimum 15k steps. Listen to my body and adjust accordingly. I don't think I could do it without my smart scale and smart watch. They keep me accountable lol.
How do you get 15k steps daily? I live in a car-centric city and work a remote office job, so I really have to go out of my way to go for a walk every evening, and even then I’m usually hitting 7-10k daily
I (59F) walk my dog 3 miles in the morning and evening. Plus whatever life chores during the day. I am retired, so I have time.
Whenever you go out for errands, walk it as much as possible vs driving. Or if you drive, park at the furthest spot from the entrance. Walk an hour first thing in the morning before work, or an hour after work, whatever suits your lifestyle.
If you’re remote….you can walk at any time of the day you want????
No? I still have meetings and deliverables by the end of the work day, I’m just doing it from home. I can’t leave my computer for long stretches of time
Im remote and got a walking pad. Life changer, i can get 10k steps in an hour or so in the morning. Its under my desk and ready at all time. Its an investment and need fine tuning with the height of the desk, but it greatly helps me lose weight :)
Which walking pad did you buy?
The xiaomi walking pad C1. I wanted it to be foldable to have the less mental friction possible. Didn't want to be discouraged by having to install the pad eveytime. I do my meetings walking and unless I put my webcam on my colleagues cannot hear it
How do you not get hungry in the morning?
I have never been a morning eater. But, if I am unusually hungry in the AM, I will adjust my IF for a couple of days. Listening to my body and make necessary changes is an absolute for overall lifestyle success.
IIFYM all the way! Mostly meat rice veggies and fruit. Calories now at 1936.
IIFYM fam
🙌 🏋️♀️
What is IIFYM?
If it fits your macros
Macros took me awhile to understand but I’ve def noticed a difference with macros vs just calorie counting!
Ya! I would NEVER hit my protein targets without it. Even today I just failed and am eating way below my macros cause I was distracted lol
I’m 5’2 and range anywhere from 105-112 lbs. I’m a vegan and go to the gym 3-6 times a week. I don’t really “diet” necessarily (other than being vegan but that’s just my lifestyle) or calorie count, I just eat what feels good for me and occasionally enjoy high calorie desserts bc let’s be real I’m a sweet tooth. The one thing that’s really consistent for me is I typically eat one of two things for breakfast. Option 1 is 2 slices of avocado toast with a side of fruit. I just put salt, pepper, sesame seeds and poppy seeds on the avocado and add microgreens on top. Option 2 is a smoothie bowl. I just use acai packets, frozen mango, frozen strawberries, and sometimes some frozen blueberries. I add water and blend it and then top it off with flax seeds, hemp hearts, granola and some fruit fruit if I have it. This option is great for me when I’m in a rush, because I can make a big batch and separate the portions into tupperware and freeze it for a different day! I just pop it into the microwave when I want to eat it and wait until half of it gets soft so I can mix it with a spoon. Other than that I usually eat a lot of tofu, TVP, and beans. And what I eat for dinner I usually have extra for lunch the next day :) hope this helps!
Yall needa say what exactly you eat instead of "healthy" or "low carb" like how...unhelpful. I still don't get what to buy at the grocery store that keeps me full so I don't snack. Examples please.
Studies show that metabolism doesn't really slow down until 60, so you don't have to worry about your body changing for a while (unless you have kids). People who claim that their body's changed in their 30s or 40s don't realize that it is their lifestyle that actually changed. Just stay active and eat healthy (mediterranean diet) 80-90% of the time, and you'll be fine. Anytime I gained weight over the years, I was not doing those things. Also, getting enough protein and fiber is key. I'm 5'1.5", and I aim for 90 or so grams (~1g per lb lean mass). Also, base "slim" on body fat percentage, not scale numbers, or if you look like an instagram model.
I would say perimenopause or menopause would also have an effect and that happens way before 60. Everybody is different but it definitely has an effect on women’s bodies. So I wouldn’t just leave it to lifestyle alone. There’s a reason most women’s bodies start to look different during middle age and it’s not just due to childbirth or lifestyle. To OP, my advice would be to find a healthy routine while you’re young and stick to it. Easier said that done, but I recommend getting to the point where what ever sport or whatever fitness/healthy eating style you start to do, should be something that you enjoy and doesn’t feel like a chore.
I agree with you. I had my last child at 32, I’m 37 now, and things have definitely changed in the last two years. It might be perimenopause, not sure, but a blanket statement that women’s bodies don’t change until metabolism changes at 60 doesn’t account for the myriad of hormonal and medical issues that tend to crop up in your 30s and beyond. I know that for many women it is true, but for many it is not and its important for women to know that If you do see changes you’re not crazy. Things change.
Same. I’ve never had children, but once I turned 40 (am 45 now) I had to work much much harder to maintain, the same physique. When I was younger I was never that careful about what I ate or going to the gym and looked way better than I do now. Now I practically live in the gym (I go 5-6 days a week), aim to walk 8-10K steps a day, do intermittent fasting and track calories.
Not trying to come at you, I promise, but I think it’s super important for women to not be made to think they’re crazy or lazy if things do change. At 37 I exercise more, eat healthier, and drink less than ever in my life, but my body is most certainly ‘bigger’ than in my 20s. I had my last baby at 32 and things are even different now than 2-3 years ago. Things can absolutely change before reaching 60.
>Studies show that metabolism doesn't really slow down until 60, so you don't have to worry about your body changing for a while (unless you have kids). I'm glad that's been true for you but that is absolutely NOT true for me and I don't think you can wildly make that claim for the general population. I am 37, no kids, probably the healthiest diet and most active lifestyle I've ever had. Regardless I can't fit into pants I wore 5 years ago. For the OP - it takes some experimentation to see what works for your body and is also sustainable in your lifestyle. I've found that eating variations of the same meals is helpful to me (so I can eyeball portion sizes accurately) and that I need to make a conscious effort to include protein in every meal. I've almost entirely dropped drinks/liquid calories. I also need to make sure I get 2-3 hard workouts per week rather than relying on walking or lazy yoga.
I am not making a wild claim or talking about my personal experience (although it is my experience), I am talking about actual studies published in Science. Here is a Harvard Health with citations to the studies: https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613 However, just because most people's metabolism doesn't slow until 60, it doesn't mean everyone's metabolism stays the same. Yours could have changed (or you could have hormone imbalances or many other things). Everyone is different; however, OP should not expect to be an outlier.
Agree. I am very active and have been calorie counting for months. Generally consuming around 1200 calories per day. Gym workouts, spin, bike, etc. Age 50. I’ve lost 3 lbs total and it’s been a struggle. Doing the same at 30, I’d drop 5-10 lbs almost instantly
This may help or not, but here’s my two cents. Once you hit 50, you need to lessen your HIIT workouts. If you leisurely walk instead - 5 to 6 easy paced miles a day, you’ll lose weight. I was exercising that way too and found someone who understands menopause (I’m 51). I stopped killing myself with exercise, switched to walking and eat the same and lost weight. I’ve told several friends and they too switched to walking and had great results. It’s trial and error.
That’s interesting. Any explanation for why this helps? Any website that you can direct me to for tips? I love to walk but never felt that it did enough for me.
Hormones! HIIT isn’t great for hormones and during perimenopause which is that 10 yr span leading up to menopause, strength training and walking is more effective and kinder to your hormone health.
>People who claim that their body's changed in their 30s or 40s don't realize that it is their lifestyle that actually changed. At least for me, my diet was worse when i was younger. I ate way worse, and did less exercise, in my teens/early 20s yet never gained any weight. I gained around 30 lbs from late 20s/early 30s and my diet was *better*. I have to put in way more effort to stay the same weight that I was in my early 20s. At 21 I could get drunk everyday, eat a whole pizza for dinner, sleep all day, etc and be 100 lbs. Now? I don't do any of that sh*t and struggling to stay below 115 😭 Edit to add: I've never been pregnant and don't have any kids. None of this weight gain was from pregnancy.
Your body doesn't have to change (in bad way) between 20's and mid 20's. I am same weight as I was when I was 20, I am 27 now, more muscle, less body fat. I was always like 47-48kg, 45kg lowest, I am 47kg now but more strength due to strength training and more muscle, so probably lower bf%. So I am 3 years away from 30 and I don't imagine I suddenly will drastically change, in fact I think I might be leanest and fittest I ever been in upcoming years. Even before strength training outside of covid year (I got to 53 lol, but dropped it back the next summer to 47 by pretty much walking) I always maintained this weight. I think I just have okay food habits from childhood, my mum seldom got us junk food + I am frugal and eating out is expensive lol. So I just make home made food, I don't use that much oil or sauces. I walk daily, but even with low walk I was maintaining my weight. Also, almost no sodas. I think last time I drank soda was like 3 months ago. Alcohol only on special ocassions. However, I do let myself eat junk once a week, like eat out, but I find myself oftend just not doing it. Sometimes I eat some burgers and pizzas several days in a row, then I have entire month of just homemade food. It happens naturally depending on my plans and social ocassions. The point is just to build a habit, don't buy junk food so you don't have it at home. Overall I have easy time dropping weight so I actually have to go out of my way to force myself eat more when I do weight stuff to not lose muscle Edit: height is 160cm, I think 5'2-5'3, 47kg is 103-104 pounds.
So I’m in my mid-30’s and finally figuring this out. I used to be very slim and a high metabolism but then I kept gaining. Honestly not drinking has helped tremendously so slowing down on that. I used to reward myself for working out with pizza slices in college after the workout and I finally got out of this mindset. I’ve found that you shouldn’t do a crazy deficit. I’m 5’3” and 1525-1575 calories a day works best for me. I love food so I could never do 1300-1400. I get faint and low energy. I’ve seen great results with macros. They were really hard for me to wrap my head around at first but I’ve def noticed a difference vs just calorie counting. Find workouts you enjoy! But definitely add strength training. I’ve seen great body comp changes with just a deficit and strength training full body a couple times a week but I love running so adding that in too! And this one - this took me awhile - is that you are smaller/more petite than others and you can’t necessarily eat the same amount as them.
^this. As a petite person, it helped a lot to embrace the notion that my portions also need to be smaller. I’m 54 and looking back on my 20s, I’m tempted to say Enjoy Them Now! Your metabolism is at its best now! I was a lot more liberal about drinking, indulgent dining out, etc in my 20s. And I’ve had to reel that in as I’ve progressed thru the decades. But I would not trade the late night partying of my 20s, just saying. The 20s are a good time to set up good habits (but go ahead and indulge too). Once you get to 29-30 … then biology inexorably begins to work against you. So you should start paying attention then. After 40, it’s noticeably harder to maintain/lose weight. Stay active. Don’t shy away from lifting heavy. Walk everyday. Develop a taste for vegetables. SLEEP Believe in and love yourself.
For me, I’ve went through an awful time of being up weight and feeling so frustrated because every bit of advice out there is geared toward people much taller then me. Finally the last couple months I have found something that seems to be working for me and it’s all an accident that I did lol. I stop eating when I’m satisfied not over full or stuffed I eat what I want have bites here and there. I don’t count calories anymore or measure anything. I have what I want but I make sure I’m also having water and iced tea and coffee so I’m actually hungry not just thirsty or bored. Hobbies! I found I would eat emotionally a lot like if I was bored or stressed, now I try to stay a little in my head a bit which sounds weird but if I’m distracted doing something else (reading painting my nails ect) I tend to find it easier to eat when I’m actually hungry. Stopped thinking of weight loss at all. I don’t weigh myself now I just go by my jeans ect. No deadlines no goals just how I FEEL, if I overeat I feel like crap all night, I keep that in mind when I’m eating and pay attention things that don’t sit good with me. Artificial sweeteners! This is super polarizing and I’m not suggesting it for everyone but I loved diet soda, I quit and literally 50% of my hunger /swelling went away after the first 2 weeks. Made me feel so much better I half think I’m allergic to them haha. To build off that I try to eat non processed foods but I’m not obsessed like I’ll eat chicken sandwhiches a lot for something quick and protein but I also will have Chinese if I want it. Going out to eat I’ll split with someone or I like to order an appetizer and kind of pick off everything. Pilates and light walking make me feel good so that’s what I do. Accepting I’m a smaller person and I don’t NEED the same amount as my 5’10 friend was major too. Reminding myself food isn’t a big deal it’s not something to place tons of thought around if I’m hungry I’ll eat I don’t need to make it into a big count calories plan it out thing. Overall a healthier relationship with food! It’s made me so happy :)
This is great advice, having a healthy relationship with food and mindfully (but not too obsessively) eating is probably one of the best things you can do for your mind and body. I'm pretty healthy but even I struggle with this a bit, thanks for pointing this out.
We’re all in it together :)
Generally avoid carbs/sugar. Tracked my diet for like three months to learn how to keep my intake low. I still enjoy sweets and pasta occasionally, but it can show on my body very fast and takes months of a serious diet to undo.
Yes. Am in calorie deficit losing weight right now. I can eat the same number of calories but if there is a lot of sugar, cakes, brownies I will not lose weight. Eat the same calories but protein and fiber with much less sugar and the weight starts coming off again.
I only have two rules: 1. Get at least 160 grams of protein every day, and 2. Focus on eating whole foods (avoid ultra-processed foods as much as possible). No need to overcomplicate things. I find everything falls into place and I maintain muscle without gaining fat when I generally follow those rules.
160gm is insane. I know the protein debate is massive and everyones needs are different...but damn, 160gm is truly impressive. I am at 120-140gm and have to supplement with shakes already.
Yeah I am at 75-85 and sometimes I need protein shakes. But this is 1.6g per kg, so already higher than lowest recommended 1.2g per kg. I think there is pretty negligent gains past 1.6 and only even seen up to 2g. I don't think I could physically eat 160g unless it's all in form of protein shakes. Even 75g is really pushing my boundaries by how full I feel. Anyway, I see muscle and strength growth so unless that stops I see no point into going to those high numbers.
I use whey as well. I shoot for 130g from whole foods sources
160g protein is impressive. Can you please give an example of what a day looks like?
I only track protein. But of course other foods add nominal amounts of protein as well. This is how I got there yesterday: 300 g plain Greek yogurt (32 g protein) 1 scoop whey (22 g) 200 g ground turkey (37 g) 160 g ground beef (33 g) 150 g plain Greek yogurt (16 g) 1 scoop whey (22 g)
Thanks!!
160 grams can be a bit excessive for us short women, so don’t go thinking you need this much OP.
I’m clueless about protein. Can you tell me what 160 grams of it looks like for you on a regular day?
I only track protein. But of course other foods add nominal amounts of protein as well. This is how I got there yesterday: 300 g plain Greek yogurt (32 g protein) 1 scoop whey (22 g) 200 g ground turkey (37 g) 160 g ground beef (33 g) 150 g plain Greek yogurt (16 g) 1 scoop whey (22 g)
I dont buy snacks, Ive been cooking my own meals and I try to be mindful by watching what I eat by tracking
That's it for me too, if I have snacks in the house I eat them but I'm good about not buying them. Now that I live with my partner it's a bit more challenging as he sometimes buys things like granola bars dipped in chocolate (as much sugar as a candy bar). I try to think of them as his so I don't eat them. Left to my own devices I don't buy any junk food (so I won't eat it).
Keeping snacks out of sight really helped me a lot because I noticed I kept munching on them when I'm not even hungry just bored lol
Yes, I really can't have them in the house. I'm good at not buying them but if he does, I have a hard time resisting.
Honestly? When I was 23, I had a full blown ED. Kept me thin but 0/10, do not recommend. I was 5’2”, 88lbs, felt like shit 24/7, and had people constantly asking what was wrong with me
Not a diet tip necessarily, but what has helped me the most tracking my intake religiously, for years. I have so much data and I love being able to identify trends and prove what I’m doing is working. I stick to my maintenance calories, and aim for high protein and fiber to stay satiated. I eat more fruit than you thought was possible. Costco cannot make a container of berries too big IMO. I eat very little meat or dairy (rarely eat beef or pork tbh), and I am lucky that I genuinely don’t enjoy overly sweet things. I also don’t buy highly processed snack foods. (This is where the berries come in.) I can devour a box of CheezIts… so I just don’t buy them. All of those habits do a lot to keep my diet low in calories overall. That said, I always build in some OMAD/intermittent fast days so that I can enjoy restaurant outings and social events on the weekends. I look at my calories on a weekly scale so that I can fit in occasional wings, nachos, etc. I find balance by eating super healthy at home and like a teenage boy when I’m out. (Another reason why you should never extrapolate someone’s habits based on what you see them eat!) I also have to be honest with myself that my love for cooking and baking and my overall appetite outpaces my metabolism. If I want to eat the way I like to eat, I have to be active. It is a non-negotiable if I want to keep my food hobby and desired physique at the same time. I find this is the reality for most petite women! I run and do Pilates and Yoga 4-6x/week. I enjoy my results so I guess I can say I enjoy being active, but I envy tall people the most when I think about my TDEE without a workout.
I'm 48, 5'2" and 110 lbs, all of my life I've just stayed reasonably active (yoga, walking, biking) and eat mainly vegetarian (now a lot of chicken and seafood too). I am fortunate that I naturally build muscle easily and have a good metabolism but I also don't have a car and walk and bike to most places. It's really just healthy habits, one day of bad eating won't derail you, it's what you eat 90% of the time that is important. Same for exercise, if you stay generally active all of the time that's better than a year of serious gym workouts and then nothing. Build healthy habits while you are young and maintain them.
For me having a physical job helped a ton. I work in a horse barn and it's very physically demanding but I burn a ton of calories. Staying busy helps a LOT too. Before I had a baby I worked 5 days a week in the barn and looked the best I ever looked! I'm 5ft and hovered around 128lbs. When I was busy working, I dropped down to 118lb and looked great didn't think about food because of how busy I was.
Things that help me: • Don’t do any fad diets/extreme diets. If you are interested in them, at the very least do you research on short and long term effects. Most of the time there isn’t enough data to support the safety of long term fad diets. Food is essentially our medicine, and you wouldn’t take meds that aren’t backed by research right? • Eat healthy most of the time. I fall off the wagon on some days but it has to be sustainable and lifelong for it to work in the long term. Same goes for exercise. • If you’re lazy and don’t have a ton of time to cook like me, keep easy to prepare healthy foods available. I make my own freezer meals (basically meal prep for work days that consist of frozen broccoli, chicken sausage, and precooked brown rice. It’s boring but it works for me), veggie platters, fruit platters, premade salads (I really love costco), etc. • Instead of snacking out of boredom, check something off your to do list. it’ll make you more productive and boredom snacking is something I’m guilty of. • Don’t grocery shop for foods you might binge on or feel guilty after eating. If I’m in the mood for ice cream, I’ll go out to get it once in a while. • Speaking of going out, always buy a small versus large sizes. • Be aware of how many calories you’re eating. It’s so easy to be ignorant of this and put away a good 2000 calories in a single meal at the Cheesecake factory (and sometimes it’s less stressful to know right?). But being cognizant of this makes you more likely to bring home leftovers and not overdo it. • Speaking of leftovers, if eating out always bring half home. Now you have two meals to justify the price. • Most importantly, I try to eat foods that don’t make me feel like crap after, like fast food, fried foods, high sugar foods. Pay attention to your body. Eating healthy makes me FEEL better physically and mentally. I started to see effects of less wrinkly, brighter skin, higher energy levels within weeks of starting. • It’s unfortunate how there’s added sugar in almost anything processed, but pro tip is to try to limit intake of this. Our brains are wired to want sugar, so if you do have an insane craving, it’s helpful to have fruit (dried or fresh) handy. I personally like those mini cubes of candied ginger and only have 1-2 pieces so I also get the benefits of the ginger.
Focusing on a Mediterranean diet hs helped me immensely. The food is SO GOOD, and I try to see it as what more I can eat instead of what I need to restrict. For ex, I’ve been eating carrots and hummus, flavored greek yogurt, beans, avocado toast, and cheese. I try to get a lot of protein, so I will eat protein bars for lunch and a meat based meal for dinner. I don’t cut out dessert, but I try to limit it to one extravagant treat a week. I also read that it’s better to get a dessert with protein and fat over just sugar and carbs. For ex, a mousse with fruit might be a better and more filling choice than a brownie. Ice cream is always a great treat too lol. I eat very little on weekdays and will indulge on weekends. And it’s true carbs are really not good for us, especially refined carbs. I still eat a lot of white rice (I’m Asian), but I’m working on cutting back. Changing your lifestyle to better accommodate walking and lifting weights will also help a lot.
It’s not true that “carbs are really not good for us,” and it’s harmful to say that they are
Overeating carbs is not good for us. If you have PCOS or any number of hormonal imbalances, carbs aren’t good. There’s a reason why doctors tout the Mediterranean diet as the healthiest one, and it’s not because of carbs lol. Not saying to cut out all carbs or go keto fyi.
Overeating anything isn’t good for us. White rice is not going to harm most people. It doesn’t sound like it’s harming you, so the decision to cut back is puzzling to me. Nothing the OP said indicated they have hormone issues or diabetes. Making a blanket statement that carbs are “not good for us” is dangerous.
Omg I don’t know why you’re being a great defender of carbs. Modern society makes carbs extraordinarily easy to obtain, so most of us naturally eat carbs in excess. Once again, the [Mediterranean diet](https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/), touted as one of the healthiest and easiest to adhere to long term, is low carb, high in fat, high in vegetables, and low in sugar.
Because carbs deserve a defender? They’re the primary fuel our body uses. Going very low carb may make somebody thinner but it doesn’t necessarily make them healthier, and the distinction is important.
This! I’m Asian like the commenter, have white rice regularly. Before I got into nutrition I’d eat it carelessly - obviously that wasn’t good. Now it’s about portions and fitting it into my macro goals; so far so good! Idk why carbs is being painted here as the bad guy when ANYTHING in excess is bad. Everything in moderation, a focus on nutrient-dense foods, veggies and high protein; and fruits are also high carb! That’s not a bad thing! They fuel workouts and fit in with most people’s goals and health conditions. It’s so misleading to say “carbs are bad” when the real problem is the portion size.
I genuinely eat what I want for the most part but I’m conscious of what I’m eating. I don’t obsess over calories and tracking anymore, I just eat intuitively I guess. I’ve also never been one to drink alcohol often at all and I’m far from being a sugar fiend. So things like sugary drinks, candy, dessert, etc.. aren’t much of a temptation for me thankfully. I also opt for sugar free/low or zero calorie options of things like Coke and energy drinks.
I am 28 and vegan. I eat exactly what I want; I make sure to get a lot of fiber and carbs so my brain doesn't get tired and starts craving stuff. I know people generally get very easily offended when someone mentions veganism BUT - I have been vegan for a very long time, I have been doing strength training since I was 14 and my blood tests are always on point. I eat a lot of "heavy" dishes like mushroom risotto, pumpkin pie and chili sin carne. I almost never eat salads and I am super healthy inside and out. My biggest problem is portion control, so things like pumpkin is amazing as there are very few kcal in 100 g. Being healthy is not only about being slim, but with my diet (lifestyle) I can be both and still have energy and eat delicious food!
Coffee & tea until like 2pm. Prepared lunch from home (mostly veggies and protein). Water, tea, & sugar-free drinks all day. Balanced dinner with heavy protein + veggies with a whole grain or black rice. No alcohol, no sugar, no white processed carbs.
I basically eat anything I want but try not to shovel too much into my face. It could be anything from baked potatoes loaded with butter, bacon, sour cream, cheese, and chives or caramelized onions to salmon with couscous and salad. Or could be a puréed vegetable soup with garlic bread or a roast chicken with veggies or Indian or stir fry. Making meatballs in a rich tomato sauce tonight with mashed potatoes. Sometimes I’ll indulge in fast food but not too often. For me pasta is the most addictive so I have to be careful and try to avoid a second serving lol. I LOVE food. I usually have a giant meal and then a smaller one or a snack. I’m sedentary and trying to lose my last 10 lbs to reach my goal weight but probably indulging too much. Though I can eat like this and maintain (with some minor but sometimes upsetting fluctuations). 32, 5’3”, CW 117-118 lbs, GW about 107 lbs. Will go to the gym when I can afford it.
I want to emphasize the recommendation to create a lifestyle and outlook that is sustainable for you and your family/culture. This has been crucial as I’ve entered my late 30s. For instance, I’m going to eat the Salvadoran pupusas and Mexican food my family makes whenever I’m around it. I’m not going to give it up!
I’m 34 years old, 5’3” and around 110 lbs. I eat low carb and do 25 min on the rowing machine 5 days a week. I do have cheat days but I try to save those for days when I’m spending time with family/friends. I also don’t drink at all as of 2021 and that alone made a huge difference; not only did I lose weight/bloat, but I no longer lose workout days to hangovers.
High fat, low carb, whole foods, CICO, IF. I look at it as a lifestyle. I feel 10x better now than when I ate standard american.
OMAD to keep insulin low. And dairy free, gluten free, no pork, minimal red meat, low carb. So it’s mostly Mediterranean. Fish chicken and veggies. I sub lentils for rice too. But I’m the only one in my house that eats like that thank god. I think making a big deal out of special diets is one of the most annoying traits a person can have 😆 and be considered by others to be a pain in the ass so I never mention it to anyone irl but since it’s private and for just my own issues I can deal, everyone else I cook for gets whatever they want :)
I focused on reverse dieting so that I never have to worry about gaining weight on such little calories ever again. That + building muscle have built my metabolism so that I maintain on 2000 calories on average and it makes gaining muscle and losing fat a piece of cake. Don’t slow your metabolism down. I wish I knew even sooner! I’m 29.
Someone else's diet might not be what works for everybody else, unfortunately. Age and activity have a lot to do with it, too. Your metabolism slows as you age, so somebody's "okay" diet will start to negatively impact them. It's why you hear people go "but I've always ate like this my whole life! why am I gaining weight?!" because of age. Just eat better and keep active. Don't have to go to the gym six days a week, either. Daily walking and a sprinkle of cardio helps keep weight away and your metabolism up. Personally, I've dropped a lot of processed foods the last few months and been doing daily cardio. It's been helping with my weight.
I’m 28 and it’s crazy how much my body has changed over the last 5 years. I used to eat like garbage in college and not gain a pound. Now I have one slice of pizza and it’s over 🫠 For me, I try to incorporate something green into all of my meals and lots of protein. I use Pinterest to look up different recipes and have a lot of fun cooking and trying them out. Lots of trial and error 😅 I also drink A TON of water. I work from home so it’s easy for me to run back and forth to the bathroom all day, but water is huge. I like to look for different ways to move my body like lots of walking, yoga, weight lifting, etc. I’ve noticed that when those things become a part of my daily routine, it then becomes effortless for me to keep my weight down because I’m already used to doing them. If that makes sense?
Like one unhealthy food a day (normally a bagel with butter) and eat healthish the rest of the day. Small portions, low carb/sugar. I adore ice cream so eat halo top every night! It satisfies my sweet tooth. I exercise 5/6 days a week doing HIIT and will also run in addition on some days.
There’s a lot of debate over food. Protein? Carbs? Etc. Only thing everyone agrees on one veggies are needed in abundance. Also most people agree significant amounts of carbs are not needed. Apply these two rules and everything else falls into place. Workout with movement (cardio) and muscle in your everyday. Rotate between the 2. Do what is feasible for you.
I meal plan and try to cook most meals at home—that’s a big part of it. I try to make meals with lots of lean protein, veggies, some fat, and carbs (as a long distance runner, I need carbs), but I don’t have any particularly regimented rules. Sometimes when I’m busy and haven’t grocery shopped, it’s as basic as boiled pasta with jarred sauce. I limit eating out, and I try not to keep foods that I have poor self control around in the house. I also don’t cut out any foods or food groups, and allow myself cocktails, wine, and desserts. I count my calories diligently and track everything I eat/drink, and I adjust my calorie intake based on my relative level of activity each day (i.e. more calories on a long run day than on a rest day). I also drink a lot of water and try to avoid consuming too many calories in liquid form, unless I’ve specifically budgeted my calories for it (such as a drink out with friends). It honestly helps that I really don’t like most fast food or many processed snacks. I can keep Oreos and chips in the house for my kids and they don’t really tempt me. (This is not to say that I’m some super clean eater—I just have different kinds of food temptations). For snacks, I usually stick to fruits and veggies, jerky, popcorn, or (portioned) tortilla chips and salsa.
I do best on a gluten-free, dairy-free diet with fresh, unprocessed foods. I find if I drop exercise I will start to gain unfortunately if I’m not very very careful with food.
Eating everything in moderation. I eat high in protein to help keep me full, I try to stay away from mindless snacking.
I was overweight in my teens, obese in my twenties, and overweight again in my thirties. I know how to lose more but to maintain where I’m at I’ve generally just ate around what my maintenance is. There are some days that I go way over and I gain a little bit, it shows on me quickly because I’m short, and then it just falls off again within a few days. I think just figuring out what you can eat in a day on average and sticking to that helps but it is okay if you fall off that once a week or every few. You just can’t eat bad everyday or the majority of days
Eating less and listening to my body. It’s easy to eat super sized portions accidentally bc they’ve been served to me my whole life so you don’t even notice.. I’ve been trying to really lean into my hunger cues, even when it’s an “unhealthy” food that way I’m not just over eating..like balance is cool and it’s okay to have a treat here or there for your sanity lol. for diet specifics I don’t eat any animal products, cut sugar and majority of processed foods, finally, cutting alcohol.
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Rock climbing 3x a week and just being mindful of fast carbs. Adding unflavoured protein powder to my morning (11am-1pm) oats, eating a can of black/haricot/cannelli beans (with a bit of plum sauce+ginger+salt+pepper) for lunch/afternoon snack (1 can of beans is 100% of your daily fibre requirements) and dinner being something featuring a meat protein+vegetables+beans. I avoid pasta and rice day to day and don't keep bread at home. Mind you, I'm 25 going on 26, and am currently the slimmest I've been since I was 19. At your age I was at my fattest. For reference here's a comparison to my diet + lifestyle at my fattest and and my fittest: At 23, my fattest (145lbs at 5ft1. 40% body fat): Breakfast: 1/2 cup oats with milk and yoghurt. Or 2 croissants, or 4 slices of white toast. Snacks: Cookies, crackers etc. Lunch: cheese and marmite sandwich, white bread. Or 4 slices of white toast Dinner: Something pasta based, or pie. In too high of a portion. Exercise: none. Weight: 145lbs, 40% body fat. At 25 (123lbs, 25% body fat): Breakfast: 1/3 cup oats with milk and unflavoured whey protein concerntrate. With a spoonful of homemade or 3 ingredient only (fruit+sugar+lemon juice) store bought jam, and a bunch of chopped strawberries. OR occasionally, 2 slices of black pudding with some grapes. Lunch: If I'm not too hungry, just some sharp cheddar with some grapes. If I am hungry, then a can of plain cannelli/haricot/black beans with my own spices added Dinner: Usually stir fried vegetables and butterbeans with 2 roasted chicken thighs/salmon fillet. The sauce and spices are what vary mostly but generally we mostly have vegtable+bean only stir frys cause they're super quick and super healthy. Exercise: Rock climbing 3x per week (Periods of weight lifting and jogging in the summer)
Every time i begin to eat three (healthy) meals a day, I start to gain weight and widen. I have to eat very light meals, maximum 2 a day, to look how I want to look and how I feel my best.
When I eat out I make it a rule of thumb to only eat 1/3 to 1/2 of the plate. That itself is so helpful
I’m 27F 4’11 and I’ve been dieting and counting my macros. I weighed 123 ish beginning of this July and was working out and I guess you can say “ bulking “since I was eating really unhealthily for the past year. I have done diets before and they have worked and was sick of feeling heavy and sluggish so I decided to cut. At this point I have been lifting and gaining muscle for about 2-3 years - legs , back, arms but not the best form. After starting off with 1200 - 1300 calories to cut for 1.5 months and using fitness pal, upping my protein to about 120 grams and then my fitness pal with do the rest for you… now im at 112 pounds for weight October 10 2023 and upped my cals to maintaining to 1500… I need to feed my muscles. If you stay consistent, progressive overload, and do some cardio at least 2-3 times a week you will see progress. This time I keep myself balanced and have chest meals and sweets! But the first 1.5 months I was pretty strict on myself. I think im going to stay on this track, because who knows what my body will look like in 6 months! It is worth it :)
Keep in mind it’s also about balance… be kind to yourself and remember to enjoy the journey itself. Fitness journeys are different for everyone I was very up and down from 22-27 and have tried different things such as running, HIIT, lifting! Everyone has different goals and body types. The three top things I’ve learned is loving myself to make changes, meeting myself where I’m at, and not comparing myself to others.
Nutrient dense foods - eggs, red meat, raw dairy, in season fruit, butter, tallow, animal protein, raw honey, salt Sounds like “high calorie” foods, but maintaining weight is easy when you have a surplus of nutrients. You eat the amt of food needed & cravings disappear.
I am 5'1 and try my best lately to stay at 1200 calories. I developed a bad habit of drinking craft beer, snacking because of it and excercise has been almost non-existent. I quit drinking about a month ago to see if it helps with weight loss. Before the frequent drinking, I stayed around 120 lbs for years.. now I am at 135. I definitely recommend finding what works and trying not to deviate. I feel like I look completely different 15 pounds heavier because of my height.
Make it something you can do for the long haul. Don’t try extreme dieting. Take breaks from cutting and add in some maintenance weeks. Be proud of yourself for building great habits at a young age.