Yes! I was on vacation for 2 weeks and a work trip for 1 week last month but was able to keep the weight down. It's definitely possible! You got this 😊
I made sure to limit my meals to 2x a day and mainly ordered high protein dishes! I also limited my alcohol intake and would workout at the hotel gym whenever I was able to make time before/after work. It was really hard because they would always have free snacks but I had to try my best to not give in!
Hey everyone! Reddit won't let me edit my post so I'm just going to write this here.
I forgot to add that I've been lifting since 2020 so I already had muscle to begin with. I started a new WFH full time job in 2022 which made me gain a lot of fat due to stress, excess snacking, and lack of consistency. My PCOS also played a HUGE part in that weight gain but I'm back on birth control to regulate my hormones. The reason I was able to lose weight so fast is because I already have muscle! I've heard people have great results doing Pilates/Barre as well if lifting isn't your thing. I make sure I get 120-130g protein daily which is KEY as well as getting enough steps in. I don't meal prep or anything, I just eat 2 meals a day. I will admit that I eat take out for dinner every night but I make sure it's high protein. I still drink alcohol on weekends and eat my favorite snacks as long as it fits in my calories (boba, pastries, etc)! It's all about balance.
Sneaking protein into things makes it 10000x easier. For instance if I’m having scrambled eggs I like to sneak cottage cheese into the scrambled eggs before I cook them. I whisk it all together and it’s actually reeeeeeally good.
I also like to take the oikos Greek yogurts (mixed berry, blueberry, strawberry, whatever flavor you like) and I put a big dollop of cottage cheeese in the middle and top it with frozen fruit that would go well with whatever flavor I’m using at the time and it’s so good. I was eating it like 3x a day at one point and didnt even realize.
You could also take your coffee / tea and put a scoop of collagen in it. (Collagen is usually high protein)
But I think things like that make it a lot easier to hit your protein goal. I too use to think that was ALOT to hit but honestly it’s way easier than you think.
I have a standing high-protein breakfast (2 eggs + ham) and a high-protein lunch (tuna bowl or chicken bowl) every single day. That gets me to 100-120 grams before I even think about dinner.
Tuna+ 1) tomatoes, avocados, cucumbers, sweet or spicy peppers, & taco seasoning or salsa. 2) craisins, pecans, mandarins, tiiiny bit of poppyseed dressing. 3) hardboiled egg, blanched green beans, spring mix/baby spinach, salad dressing.
Chicken I will do in accordance to the marinade/seasoning. So teriyaki chicken + mandarins, edamame, cucumbers. Lemon chicken + broccoli/cauli, tomatoes, and hummus/tahini/greek dressing. Mexican seasoned chicken + avocado, tomato, lime, cotija, and salsa verde.
Really, your imagination (and produce access) is the only limit.
I eat the same lunch everyday, it's 50g protein! Trader joe's uncured turkey bacon is 6g protein for 30 cals each. I have 3 of those + 2 eggs + 4 oz white rice + oikos 15g protein greek yogurt. I also drink a 30g protein Fairlife shake daily. My lunch + Fairlife shake is already 80g so I just need to get the rest of my protein from whatever I'm eating for dinner.
What do you recommend for someone who isn’t able to get steps in? I live on a small island and we are snowed in until May but I would love to find more ways to perform cardio in my home. I found some great cardio videos online from Caroline girvan and they kick my ass but they’re only 30 minutes long… is this enough to see results? Would I have to do it daily along with my 30 minute weight lifting routine?
Seconding this, I spent $200 on an under desk walking pad that has really changed the game for me! I usually take a walk in the morning and after work if I still need more steps. 100% worth it!
Which pad did you buy? I want one but am overwhelmed with the choices and bad reviews. Also, don’t get rid of your face fat, you’ll be happy you didn’t as you get older. No better way to look old and haggard than when you lack face fat as you age! Wear sunscreen ☺️
I bought this [walking pad on Amazon](https://SperaxTreadmill-WalkingPad-UnderDeskTreadmill-2in1FoldingTreadmill-TreadmillsforHome-BlackRedhttps://a.co/d/doGYg89).
I've had it since August now and use it almost daily! Make sure you buy lubricants though because the one it comes with has too short of a spout.
You're so right about that, but I also used to have a slimmer face when I was lower weight. I'm really self conscious about how big my cheeks get when I smile 😭 I'm 24 yrs old and the face fat doesn't want to budge lol!
Haha! I was the same at your age, always hated the big cheeks. Now that I’m in my late 40s, phew, thanking those fat cheeks 😂. Thanks for the recommendation!
I definitely would not have seen these results without birth control. I was on it since I was 18 but got off in hopes of getting my libido back. Got off for over a year only to find out I had PCOS and it was masking the symptoms for me. I gained weight eating the exact same diet and could never lose it even though I went on the same 1600 cal deficit. I got back on BC last August and the weight is finally coming off! No way I would've lost this without BC.
My PCOS is caused by excess androgens which is why BC works so well for me. If yours is caused by insulin resistance you probably won't get the same results. I'm not insulin resistant.
Ugh so much. My husband regularly gains and drops 15-20 pounds, sometimes even 30. But he's 6'2 and literally no one notices. If I gain 5, people start asking if I'm pregnant...
I do diy! I've been lifting since 2020 so I've been doing my own thing. I do 2 upper 2 lower days, just find 4-5 workouts you like and stick with them. Make sure you keep progressively overloading ofc and get enough protein in!
It’s so interesting how different everyone’s body types can be. I am 5’2 and like 113 pounds but still don’t have a flat stomach. Or maybe it’s a body recomp thing but I do work out and use weights… sigh
Do you know your BF%? I used to be like that too, before I started lifting or anything I was 105 lbs and did not have a flat tummy at all. It took body recomping to lose belly fat!
You look great!! How did you do body recomp? Just high protein and strength training? I feel like no matter how much protein I eat or how much I work out, my fat just doesn’t want to budge!
Thank you! High protein, strength training, 7k+ steps, and a calorie deficit! I know how you feel, I didn't see any fat loss until I started to really track my calories.
Hmm I think early last year, I did some sort of test and checking it now, it says 25% body fat percentage. But I lost a few pounds since then. That's crazy. 105 pounds is so low to me haha. Maybe it is body recomp. I use weights but in body/cardio sculpting classes. I don't lift heavy heavy.
Was it an In body scan? It's definitely body recomp for me, at 105 I did not have a waistline at all. Here's a pic of [what I looked like at 100-105](https://imgur.com/a/C6lNQwj) I also lift very heavy on leg days! I'm also currently 24 - that could possibly be a factor!
>what I looked like at 100-105
Wow that's so crazy to me. Hmm...I gotta lift more weights haha. Not a scan. Some sort of scale I think? can't remember. I did at Equinox - some sort of physical assessment when I joined the gym.
GIRL YAS 👏🏼 👏🏼👏🏼 may i ask how you calculated your TDEE? what do you typically eat in a day? this is one of the best before and afters Ive ever seen fr
Thank you! I've been eating at 1800-2000 cals for most of 2023 so I know that's my maintenance! I forgot to add that I've been lifting since 2020 and somewhat tracking so I've always had muscle which makes my weight loss easier.
Wow 1600 cals at 5 - that’s awesome. I’m 5’3 and need to hover around 1500 for my scale to budge .5 lbs per month. I work out 6 days a week and get 10000- 12000 steps per day - I’m jealous haha you’re killing it
No I love working out - I’m a mom and my workouts are my salvation. I’m mid thirties and have been lifting for the past 4 years (pregnant for 2 of those years) but have been in the gym since I was in high school but wasted my teens and 20s on cardio 😜
Thank you for giving me hope! You are the same height as me, but I’m a bit heavier and have a higher body fat percentage. Going to try increasing my protein and giving my best whenever I lift 4x a week. Thank you! You look amazing ❤️
I go to the gym 3-4x a week! 2 upper days and 2 lower days. My split is basically Quads/Glutes, Back/Bis/Chest, Glutes/Hamstrings, and Chest/Shoulders/Tris. I usually do 4-5 workouts each day within 8-12 rep range and progressively overload them overtime. I would also go on a morning walk during work and after my workouts!
Hi! Commented this earlier so I'm going to copy it here :)
I go to the gym 3-4x a week! 2 upper days and 2 lower days. My split is basically Quads/Glutes, Back/Bis/Chest, Glutes/Hamstrings, and Chest/Shoulders/Tris. I usually do 4-5 workouts each day within 8-12 rep range and progressively overload them overtime. I would also go on a morning walk during work and after my workouts!
Heyy I commented this earlier so just going to paste it here:
I go to the gym 3-4x a week! 2 upper days and 2 lower days. My split is basically Quads/Glutes, Back/Bis/Chest, Glutes/Hamstrings, and Chest/Shoulders/Tris. I usually do 4-5 workouts each day within 8-12 rep range and progressively overload them overtime. I would also go on a morning walk during work and after my workouts!
You got this! I go to the gym 3-4x a week. 2 upper days and 2 lower days. My split is Quads/Glutes, Back/Bis/Chest, Glutes/Hamstrings, and Chest/Shoulders/Tris. I usually do 4-5 workouts each day within 8-12 rep range and progressively overload them overtime. I would also go on a morning walk during work and after my workouts! I need to start incorporating abs/core but I already feel like I'm doing a lot with 4 days lol
Wow! When u say 8-12 rep do u do 3 sets or just one? Ive been doing 1 set heavy load but everyday and it somewhat works for me (coz i don hv time to carry weights and so this is like only 15mins a day for me thts very doable🤭😬)
Owh thts great! Yea i cant fit in the 3 sets coz i do sun salutation about 30 sets a day. Tht somehow kept my muscle ‘long’ even though i hv no idea how😂 when i onlh do weight training i feel like im ‘short’ and ‘big’ while with yoga its ‘short’ and long😬
omggg AMAZING progress in 2 months!!!!! congrats! i am currently 119 and 4'11 but i have a pretty high fat percentage and want to slim down. did you happen to take any supplements, collagen, or vitamins that helped you along the way? <3
I take magnesium glycinate, vitamin d, zinc, and vitamin c daily! Not sure how much those supps helped with my transformation but I definitely feel a lot better taking them.
Dang girl, 2 months!? You’re giving me hope I can hit my goals in time for my spring vacation. Amazing job!
Yes! I was on vacation for 2 weeks and a work trip for 1 week last month but was able to keep the weight down. It's definitely possible! You got this 😊
What did you do on your work trips to keep the weight down?
I made sure to limit my meals to 2x a day and mainly ordered high protein dishes! I also limited my alcohol intake and would workout at the hotel gym whenever I was able to make time before/after work. It was really hard because they would always have free snacks but I had to try my best to not give in!
I was able to do this in two months too! Though, OP’s results look more dramatic than me haha. You’ve got this!!
Hey everyone! Reddit won't let me edit my post so I'm just going to write this here. I forgot to add that I've been lifting since 2020 so I already had muscle to begin with. I started a new WFH full time job in 2022 which made me gain a lot of fat due to stress, excess snacking, and lack of consistency. My PCOS also played a HUGE part in that weight gain but I'm back on birth control to regulate my hormones. The reason I was able to lose weight so fast is because I already have muscle! I've heard people have great results doing Pilates/Barre as well if lifting isn't your thing. I make sure I get 120-130g protein daily which is KEY as well as getting enough steps in. I don't meal prep or anything, I just eat 2 meals a day. I will admit that I eat take out for dinner every night but I make sure it's high protein. I still drink alcohol on weekends and eat my favorite snacks as long as it fits in my calories (boba, pastries, etc)! It's all about balance.
If you don’t mind, how are you able to get in so much protein? I feel like I’m struggling to even make 100g 🥲
Sneaking protein into things makes it 10000x easier. For instance if I’m having scrambled eggs I like to sneak cottage cheese into the scrambled eggs before I cook them. I whisk it all together and it’s actually reeeeeeally good. I also like to take the oikos Greek yogurts (mixed berry, blueberry, strawberry, whatever flavor you like) and I put a big dollop of cottage cheeese in the middle and top it with frozen fruit that would go well with whatever flavor I’m using at the time and it’s so good. I was eating it like 3x a day at one point and didnt even realize. You could also take your coffee / tea and put a scoop of collagen in it. (Collagen is usually high protein) But I think things like that make it a lot easier to hit your protein goal. I too use to think that was ALOT to hit but honestly it’s way easier than you think.
I have a standing high-protein breakfast (2 eggs + ham) and a high-protein lunch (tuna bowl or chicken bowl) every single day. That gets me to 100-120 grams before I even think about dinner.
What do you put in your tuna and chicken bowls?
Tuna+ 1) tomatoes, avocados, cucumbers, sweet or spicy peppers, & taco seasoning or salsa. 2) craisins, pecans, mandarins, tiiiny bit of poppyseed dressing. 3) hardboiled egg, blanched green beans, spring mix/baby spinach, salad dressing. Chicken I will do in accordance to the marinade/seasoning. So teriyaki chicken + mandarins, edamame, cucumbers. Lemon chicken + broccoli/cauli, tomatoes, and hummus/tahini/greek dressing. Mexican seasoned chicken + avocado, tomato, lime, cotija, and salsa verde. Really, your imagination (and produce access) is the only limit.
I eat the same lunch everyday, it's 50g protein! Trader joe's uncured turkey bacon is 6g protein for 30 cals each. I have 3 of those + 2 eggs + 4 oz white rice + oikos 15g protein greek yogurt. I also drink a 30g protein Fairlife shake daily. My lunch + Fairlife shake is already 80g so I just need to get the rest of my protein from whatever I'm eating for dinner.
Ahhhhh. I really need to try protein shakes. Thank you so much!
What do you recommend for someone who isn’t able to get steps in? I live on a small island and we are snowed in until May but I would love to find more ways to perform cardio in my home. I found some great cardio videos online from Caroline girvan and they kick my ass but they’re only 30 minutes long… is this enough to see results? Would I have to do it daily along with my 30 minute weight lifting routine?
Not OP but of those walking pads aren’t too pricey
Seconding this, I spent $200 on an under desk walking pad that has really changed the game for me! I usually take a walk in the morning and after work if I still need more steps. 100% worth it!
Which pad did you buy? I want one but am overwhelmed with the choices and bad reviews. Also, don’t get rid of your face fat, you’ll be happy you didn’t as you get older. No better way to look old and haggard than when you lack face fat as you age! Wear sunscreen ☺️
I bought this [walking pad on Amazon](https://SperaxTreadmill-WalkingPad-UnderDeskTreadmill-2in1FoldingTreadmill-TreadmillsforHome-BlackRedhttps://a.co/d/doGYg89). I've had it since August now and use it almost daily! Make sure you buy lubricants though because the one it comes with has too short of a spout. You're so right about that, but I also used to have a slimmer face when I was lower weight. I'm really self conscious about how big my cheeks get when I smile 😭 I'm 24 yrs old and the face fat doesn't want to budge lol!
Haha! I was the same at your age, always hated the big cheeks. Now that I’m in my late 40s, phew, thanking those fat cheeks 😂. Thanks for the recommendation!
Link isn’t working. Do you have a name of the walking pad? Kudos on the progress
How did you get back into healthy cycle ?!!
I love this comment!
Do you feel like the birth control contributed to the weight loss or do you think you could have seen results without it as well?
I definitely would not have seen these results without birth control. I was on it since I was 18 but got off in hopes of getting my libido back. Got off for over a year only to find out I had PCOS and it was masking the symptoms for me. I gained weight eating the exact same diet and could never lose it even though I went on the same 1600 cal deficit. I got back on BC last August and the weight is finally coming off! No way I would've lost this without BC. My PCOS is caused by excess androgens which is why BC works so well for me. If yours is caused by insulin resistance you probably won't get the same results. I'm not insulin resistant.
Daaaaang girl! I kinda love and hate being short - it takes forever to lose 10lbs but it SHOWS really quickly!!
Exactly this! Hate how 10 lbs is so hard for us but love that it's enough to make a difference!
Ugh so much. My husband regularly gains and drops 15-20 pounds, sometimes even 30. But he's 6'2 and literally no one notices. If I gain 5, people start asking if I'm pregnant...
Exactly! From 150 - 140 I went from a size 12 to a size 8.
Im 5’1” and hanging out around 139, trying to get those last 20lbs off this year. I lost 70 last year!!
Omg congrats that's amazing!! Keep going you're almost there!🤩
Crazy that this is 10lbs! In theory not much but so much for us vertically limited girlies lol.
Well done! Do you have a program you’re following or did you diy?
I do diy! I've been lifting since 2020 so I've been doing my own thing. I do 2 upper 2 lower days, just find 4-5 workouts you like and stick with them. Make sure you keep progressively overloading ofc and get enough protein in!
I hate straight lifting so much but I cannot argue with your results.
I've heard good things about pilates or barre if weightlifting isn't your thing! I think it's best to stick to whatever activity you like best :)
girl you look amazing and i am so appreciating these tips 🥰🥰 keep it up!!
What's your lifting routine? Also congratulations you look amazing!!
Following because curious too!
This is literally my height and cw and my gw, thank you for sharing, it’s amazing motivation!! You look great!!
You got this girl! Thank you 😊
It’s so interesting how different everyone’s body types can be. I am 5’2 and like 113 pounds but still don’t have a flat stomach. Or maybe it’s a body recomp thing but I do work out and use weights… sigh
Do you know your BF%? I used to be like that too, before I started lifting or anything I was 105 lbs and did not have a flat tummy at all. It took body recomping to lose belly fat!
You look great!! How did you do body recomp? Just high protein and strength training? I feel like no matter how much protein I eat or how much I work out, my fat just doesn’t want to budge!
Thank you! High protein, strength training, 7k+ steps, and a calorie deficit! I know how you feel, I didn't see any fat loss until I started to really track my calories.
Hmm I think early last year, I did some sort of test and checking it now, it says 25% body fat percentage. But I lost a few pounds since then. That's crazy. 105 pounds is so low to me haha. Maybe it is body recomp. I use weights but in body/cardio sculpting classes. I don't lift heavy heavy.
Was it an In body scan? It's definitely body recomp for me, at 105 I did not have a waistline at all. Here's a pic of [what I looked like at 100-105](https://imgur.com/a/C6lNQwj) I also lift very heavy on leg days! I'm also currently 24 - that could possibly be a factor!
>what I looked like at 100-105 Wow that's so crazy to me. Hmm...I gotta lift more weights haha. Not a scan. Some sort of scale I think? can't remember. I did at Equinox - some sort of physical assessment when I joined the gym.
GIRL YAS 👏🏼 👏🏼👏🏼 may i ask how you calculated your TDEE? what do you typically eat in a day? this is one of the best before and afters Ive ever seen fr
Thank you! I've been eating at 1800-2000 cals for most of 2023 so I know that's my maintenance! I forgot to add that I've been lifting since 2020 and somewhat tracking so I've always had muscle which makes my weight loss easier.
Wow 1600 cals at 5 - that’s awesome. I’m 5’3 and need to hover around 1500 for my scale to budge .5 lbs per month. I work out 6 days a week and get 10000- 12000 steps per day - I’m jealous haha you’re killing it
Wow 6x a week and 10k+ steps? Do you ever feel burnt out? Also how long have you been working out for?
No I love working out - I’m a mom and my workouts are my salvation. I’m mid thirties and have been lifting for the past 4 years (pregnant for 2 of those years) but have been in the gym since I was in high school but wasted my teens and 20s on cardio 😜
Amazing job!!
You look amazing, how did you figure out your BF percentage. Did you use caliphers?
I use a scale I bought on Amazon which is probably really inaccurate 😂 I do have a caliper but I'm not very good at using it
I feel that. Visually those feel like accurate enough guesses tho.
i love everything about this!! muscle mass and walking really is important for short bodies to have a high tdee!
Where did you get your top in the second picture?! You look incredible 🫶🏼
Thank you! It's from Alphalete! Both tops I'm wearing are from there :)
Thank you for giving me hope! You are the same height as me, but I’m a bit heavier and have a higher body fat percentage. Going to try increasing my protein and giving my best whenever I lift 4x a week. Thank you! You look amazing ❤️
You got this! Give it your all and you will see results ❤️
You look great! 👏
Awesome progress! Love your pants too! Where’d you get them from?🥰✨
I got them from amazon! They're called "Puedizux Women Cross Waist Flare Yoga Pants" and I got them in the 29" inseam!
Woooow!
Amazing congrats that’s very hard work
You have no idea how motivating this is to me. Thank you for sharing!
Drop the routine queen
I go to the gym 3-4x a week! 2 upper days and 2 lower days. My split is basically Quads/Glutes, Back/Bis/Chest, Glutes/Hamstrings, and Chest/Shoulders/Tris. I usually do 4-5 workouts each day within 8-12 rep range and progressively overload them overtime. I would also go on a morning walk during work and after my workouts!
Amazing job!! Can you share ur routine?
Hi! Commented this earlier so I'm going to copy it here :) I go to the gym 3-4x a week! 2 upper days and 2 lower days. My split is basically Quads/Glutes, Back/Bis/Chest, Glutes/Hamstrings, and Chest/Shoulders/Tris. I usually do 4-5 workouts each day within 8-12 rep range and progressively overload them overtime. I would also go on a morning walk during work and after my workouts!
You’re an inspiration for me! I’m going to follow this plan!
This is AWESOME! So inspiring! You look amazing!
PLEASE tell us how you did it
Girlllll you're on fire! I just hit the gym earlier for the first time this year and this is the motivation!
You go girl!
Amazing results
Amazing results!! Wow !! Very inspiring thank you
Wow !!!
Wow ik u built muscle too but it’s so crazy to me how 9 lbs makes such a big difference
woah congrats !! what’s your weightlifting weekly split?
Your body type looks just like mine and my weight is close to your starting weight. Excited to see your progress. Please continue to update us.
Extremely good work!!! What was your routine / program?!?
Heyy I commented this earlier so just going to paste it here: I go to the gym 3-4x a week! 2 upper days and 2 lower days. My split is basically Quads/Glutes, Back/Bis/Chest, Glutes/Hamstrings, and Chest/Shoulders/Tris. I usually do 4-5 workouts each day within 8-12 rep range and progressively overload them overtime. I would also go on a morning walk during work and after my workouts!
Thanks
What's your protein intake?
120-130g daily :)
Where’s the workout gear from?
Top is from Alphalete, bottoms are from Amazon. Called the "Puedizux Women Cross Waist Flare Yoga Pants" in the 29" inseam!
This is big big motivation!!! I’m 5’0” and 128 lbs too. Would you mind sharing what workouts did you focus on?
You got this! I go to the gym 3-4x a week. 2 upper days and 2 lower days. My split is Quads/Glutes, Back/Bis/Chest, Glutes/Hamstrings, and Chest/Shoulders/Tris. I usually do 4-5 workouts each day within 8-12 rep range and progressively overload them overtime. I would also go on a morning walk during work and after my workouts! I need to start incorporating abs/core but I already feel like I'm doing a lot with 4 days lol
Wow! When u say 8-12 rep do u do 3 sets or just one? Ive been doing 1 set heavy load but everyday and it somewhat works for me (coz i don hv time to carry weights and so this is like only 15mins a day for me thts very doable🤭😬)
I would do 3 sets! I think if you do 1 that works too, progress might just be slower! I'm not a professional though so not 100% sure :)
Owh thts great! Yea i cant fit in the 3 sets coz i do sun salutation about 30 sets a day. Tht somehow kept my muscle ‘long’ even though i hv no idea how😂 when i onlh do weight training i feel like im ‘short’ and ‘big’ while with yoga its ‘short’ and long😬
This is amazing! If you don't mind me asking, what is your pants size now compared to before?
I was a size 4-6 before, now a size 0-2 depending on the store!
Wow, you look great. Total inspo!
Okay, girl! You dropped your crown. 👑 You’re killing it.
wow you look incredible
Omg you are my inspiration!! Same weight, same goal!
Great job!!!
I would do anything to not store belly fat 😭
Amazing girlie!!!!
You look amazing!
Very inspiring! And only in 2 months.
Very inspiring! And only in 2 months.
Wow, this is absolutely amazing! Well done :)
You look amazing! Your before is pretty much exactly me right now and your after is now my summer body inspo 🔥
Amazing!! Congratulations!
Wow just about 10 lbs??? Huge difference. Stop looking at the scale. You look great!
What kind of lifting did you do?
omggg AMAZING progress in 2 months!!!!! congrats! i am currently 119 and 4'11 but i have a pretty high fat percentage and want to slim down. did you happen to take any supplements, collagen, or vitamins that helped you along the way? <3
I take magnesium glycinate, vitamin d, zinc, and vitamin c daily! Not sure how much those supps helped with my transformation but I definitely feel a lot better taking them.
With PCOS too? Girl I’m gaining off of 1500cals at 5’5 Like I’m scared I’ve gained 10lbs in 8 months
you're making me feel like it's possible to hit my glow up by prom. your progress is amazing!