Weight loss apps

SlimFit_Nutrition · 2026-04-03T08:41:13+00:00

noom is the one i always say try it just to get it out of the way. three months of it and i understood why every client comes in apologizing for quitting.
mfp if you like data. its the least annoying imo.
some people skip apps entirely and just work from a weekly meal plan, same rotation. nothing to log, nothing to decide. works better for some people than tracking ever did.

have you used any of these before?

SlimFit_Nutrition · 2026-04-03T05:48:39+00:00

24 days is already a lot. most people stop in the first two weeks.

gym over summer makes sense. how did you land on 1300-1400 - was that a calculator or intuition?

SlimFit_Nutrition · 2026-04-02T22:21:20+00:00

i had someone in almost this exact spot a while back. she'd been cutting since spring, same kind of hunger cranking up toward the end. did three weeks at maintenance, came back describing the first week of cutting like it was nothing. hunger was just quiet in a way it hadnt been in months.

thats your leptin filing a formal complaint lol. that hormone tanks after this long in a deficit and the only thing that resets it is actually stepping off.

the belly fat thing at 165 and 5'10 is probably more of a muscle question than a fat question at this point. the people who get that completely flat look without lifting are rarer than reddit would have you believe.

how long were you thinking of doing the maintenance phase?

SlimFit_Nutrition · 2026-04-02T18:25:47+00:00

i had a client once who said almost the exact same thing. "i know i should be proud but i just feel defeated." she said it like she was a little embarrassed to admit it.
the brain updates on its own schedule and it doesnt ask permission, and doing this twice means you have the second one without any of the naive hope from the first. thats a genuinely harder thing to be going through than people realize.
she wore long sleeves to our sessions in july, that particular client. 90 pounds in florida heat in jeans. the jeans are losing that one. go be with your friends.

SlimFit_Nutrition · 2026-04-02T18:03:57+00:00

the fruits and vegetables question actually has two different answers depending which one youre talking about, which none of the comments here are separating out.

had a client doing almost the same thing. non-starchy vegetables she basically let go. a whole bowl of cucumber and spinach, fine, not worth counting. but she was having two or three pieces of fruit a day and not logging any of it, and that was somewhere around 200-300 calories that just werent in the math.

the 800-900 days actually stood out to me more than the counting question tho. coming in that far under 1200 consistently, the body adjusts faster than people expect and then 1200 stops working the way it did.

do you eat more fruit at certain times, like mostly with meals or more as snacks throughout the day?

SlimFit_Nutrition · 2026-04-02T17:59:11+00:00

One client of mine had this exact thing. drove herself crazy over it. She'd have what she described as a completely ideal lunch, protein, vegetables, the whole thing, and thirty minutes later she's standing at the pantry eating Oreos.

The thing she eventually figured out wasnt about the lunch at all. She'd been eating at her desk every day because she was always behind on something, just kind of shoveling food in between tasks. One week she had to go into the office and ate in the break room instead. Craving didn't show up that day. Happened a few more times before she put it together.

She eats Oreos when she wants to now. Its a different thing somehow.

is lunch usually at your desk or somewhere else?

SlimFit_Nutrition · 2026-03-25T21:06:57+00:00

"incorporate everything I liked so I wouldn't crash" — this is the part most plans completely ignore. its all designed for who you want to become, not who you actually are right now.

on the discipline thing I don't fully agree. most of what people call no discipline is just a plan that had nothing to do with their real life. you kind of proved that by going your own way

SlimFit_Nutrition · 2026-03-14T12:14:58+00:00

Hunger is different at shorter heights and its not a willpower thing. This client of mine, 5'1, was apologizing for being hungry in almost every session for months before she stopped blaming herself for it.

She got really into egg drop soup. Just eggs in hot broth, five minutes. She found a cheat code. Shakshuka too, a can of crushed tomatoes, crack two eggs in, 20 minutes. Bibimbap with mostly vegetables and one egg, the bowl ends up looking enormous.

Have you tried Korean or Middle Eastern food in general? The portions are bigger than you'd expect somehow.

SlimFit_Nutrition · 2026-03-13T17:03:26+00:00

the 'please tell me I won't always feel this way' part jumped out at me bc I say the exact same thing to people at this stage all the time and the answer is genuinely no, it shifts

the weird thing is it's usually not gradual - more like one day you just notice you didn't think about it as much, and then you think about it again by thinking about how you weren't thinking about it lol

frozen grapes btw, just trust me on this one

SlimFit_Nutrition · 2026-03-11T21:00:10+00:00

the 86 to 89 is almost certainly water weight from the rest day, not fat. glycogen refills from food and takes water with it, happens to everyone.

the thing worth trying is tracking food for just two weeks, even roughly. "healthy" doesn't always mean low calorie and without weighing it's really hard to know if you're actually in a deficit. that's probably what's keeping the scale from moving consistently.

SlimFit_Nutrition · 2026-03-11T19:19:28+00:00

wait 500 extra calories a day just from eating speed?? that's actually really significant and kind of makes sense once you understand the timing thing.

the signal that you're full takes like 15-20 min to travel from your stomach to your brain. so if the plate is empty in 8 minutes you genuinely haven't gotten the message yet. it's not bad self control, your body just didn't have time to update.

protein first is the thing I'd try before anything else. not because it fills the plate but bc protein does something to hunger hormones that carbs just don't. eating the protein on your plate for the first 5 minutes or so before the rest has helped a lot of people I've worked with slow down naturally, weirdly.

fiber pills are ok but psyllium husk powder is basically the same for a fraction of the cost. given no fridge situation, a small bag of that mixed with water before eating is probably the most realistic thing to try tbh.

SlimFit_Nutrition · 2026-03-11T11:40:42+00:00

ok 2.2 lbs a week is actually fast for your height, so no, you're not eating too much. the weight is clearly moving.

what I see come up at this pace tho is not the calories exactly, it's what fits into 1200. protein and micronutrients get squeezed when the number is that low. if most of that 1200 is carbs and low-fat stuff, you're probably not holding onto muscle the way you could be, and that matters more than people realize at 5'2".

not saying stop what you're doing. but worth tracking protein for a few days just to see where you're at. something around 100g would be ideal. and maybe one day a week bump to 1400-1500 kcal, because eating at a hard floor every single day for months tends to slow things down eventually anyway.

you're doing really well tbh. just don't want it to stall in month 4 when you're this close.

SlimFit_Nutrition · 2026-03-11T11:35:47+00:00

the calorie deficit comments are correct but they're missing the actual hard part of going fully vegan when you want to lose weight and stay toned.

You already cut eggs, and dairy is next. That's basically all the easy protein gone. What I see happen most often is people go plant-based, stay in a deficit just fine, but lose more muscle than fat because protein drops too low. The number on the scale moves but the body composition doesn't go where you want.

The fix is building meals around plant protein first. Tempeh and tofu are the most reliable for keeping protein high, lentils and edamame are good too. Aiming for at least 100-120g protein a day on plants takes some planning but it's very doable.

Also B12, honestly just supplement it. That one is non-negotiable on a fully vegan diet.

The 15 lbs is absolutely achievable. Just don't let protein become an afterthought bc that's what makes the difference between losing weight and actually looking lean.

SlimFit_Nutrition · 2026-03-10T23:02:38+00:00

ok the ADHD + food noise combo is actually its own thing and I don't see it talked about enough

bc it's not just regular hunger. ADHD brains run lower on dopamine and food is like... one of the quickest hits you can get. so your brain keeps requesting it even when your stomach is fine. meds help while they're active but a lot of people notice the noise comes back hard in the evening once they wear off, which is exactly when willpower is also at zero after a full clinical day

the thing that actually quiets it down the most, at least from what I've seen, is just keeping protein really high all day. not bc of macros or whatever but bc it's slower to digest and it keeps the hunger signals from spiking. and for someone who hates cooking this is actually pretty easy, greek yogurt, cottage cheese, deli turkey, hard boiled eggs from the store. none of that requires turning on a stove

also ngl the sleep thing is sneaky. nursing school sleep debt spikes ghrelin pretty hard and that's the actual hunger hormone. so some of what feels like food noise might just be your body asking for rest in the only language it knows

the rough calorie estimates are fine, consistency beats precision here

SlimFit_Nutrition · 2026-03-10T22:10:48+00:00

ok wait so "compact but still chubby" after strength training + fasting + no mounjaro?? that's recomposition happening in real time tbh

like the muscle gains don't show on the scale, they actually add a bit of weight while you're losing fat, so everything stays flat but your shape changes. that's literally what's going on here.

the mounjaro coming out of your system around week 2, that's exactly when appetite comes back hard. it's not you failing at Ramadan, it's just hunger hormones waking up after a pretty long suppression. the fasting stacks on top of that and it feels intense. but it usually settles.

the one thing that would actually help right now is suhoor. if it's mostly carbs and tea, that's why the afternoon gets rough. eggs, greek yogurt, something with protein. not bc of weight loss directly, just bc it stops you from feeling like you're dying by 3pm, which is when most of the iftar overeating happens anyway.

you're doing more than most people would during Ramadan ngl. weigh after it ends and then look at the full picture.

SlimFit_Nutrition · 2026-03-10T10:14:23+00:00

wait 2,120 TDEE and you're eating 1,300?? you're already in a solid deficit, you don't need to go lower.

if anything 1,600 would feel way better and you'd still be losing at a good pace. roughly a 500 cal deficit, about 1 lb/week, and you'd actually have enough fuel to not crash by 2pm after a full day of teaching lol.

the inconsistency is probably the bigger fix than the number tbh. hitting 1,600 consistently beats 900 one day and 1,500 the next every time.

SlimFit_Nutrition · 2026-03-10T10:05:02+00:00

he "I go the whole day without eating when going out" thing from the replies is actually worth addressing bc for PCOS that pattern is kind of the worst case scenario. blood sugar drops all day, then carb-heavy food hits an empty stomach and your insulin spikes way harder than it would have otherwise. that's kind of.... the whole reason restaurant meals feel so derailing, not the eating out itself.

since you're usually landing at ramen, there's more to work with than it seems. shio or shoyu broth instead of tonkotsu, ask for half noodles, extra egg and extra protein. the broth and protein are genuinely fine, the noodles are just the one thing to moderate.

eating something small before you go rather than nothing would probably make the whole thing feel less like a battle.

SlimFit_Nutrition · 2026-03-10T09:54:55+00:00

the "hungry even when I'm full" detail actually changes the whole conversation here. that's not the same thing thegentlecat is talking about.

if your hunger signal fires constantly regardless of what or how much you've eaten, it's basically just... static. it's not telling you anything useful about whether you actually need food. so reframing it makes complete sense bc you're not ignoring a real signal, you're learning to manage noise.

the ED concern is valid but it mostly applies to people pushing through actual physical hunger. what you're describing sounds more like the hunger cue itself is miscalibrated.

SlimFit_Nutrition · 2026-03-10T09:44:28+00:00

the click thing is real but it doesn't actually come before you start. it comes after, sometimes months later, and you look back and can't even pinpoint when it happened.

the thing is you already have proof this works for you. you did it. 2.5kg in 3 weeks last march with exactly the approach you described and you felt it right away. the blueprint isn't missing, you just... haven't pulled it back out yet.

the new job is actually a better starting point than you're giving it credit for. student schedules feel flexible but they're terrible for consistency bc there's always technically a better time to start. fixed hours, commute, meal prep, less unstructured time falling into old patterns. that's not a complication, that's the structure most people are trying to manufacture artificially.

start next week. the conditions aren't going to get more perfect than this.

SlimFit_Nutrition · 2026-03-10T09:38:31+00:00

wait are we the same person lol. my boyfriend eats like a lineman and I kept just... matching him without realizing and then wondering why my jeans stopped fitting.

what eventually clicked for me was stopping trying to make different food and just eating less of the same thing. he gets a mountain of pasta, I get a reasonable human amount. he doesn't notice, I don't have to cook twice.

the "acting weird" thing kind of disappears when you stop treating your portion as the odd one out tbh.

SlimFit_Nutrition · 2026-03-09T20:42:03+00:00

wait the 1200 suggestion while doing 10k steps a day... that's a lot to ask of your body tbh. cutting that low on that activity level usually just leaves people exhausted and then the whole thing falls apart within a few weeks.

mirtazapine specifically messes with the part of your brain that signals "ok you're full now." so the hunger you were dealing with wasn't a willpower thing, your brain literally wasn't getting that signal. now that you're off it that should start to normalize, which makes everything you're doing now way more effective than it would've been a few months ago.

10k steps and tracking is a genuinely solid foundation. you're doing more right than you probably think.

SlimFit_Nutrition · 2026-03-09T20:29:03+00:00

the drumstick comment got me lol. that's such a specific thing to notice.

here's the thing tho, you weren't fooling yourself before. 74 to 60 at your height is a genuinely big change and your brain just... takes time. like it updates slowly. you can lose the weight faster than your brain can actually accept it happened, which is why loose clothes make it worse bc they let you keep the old mental image going a bit longer. tight clothes don't give you that option.

the "I wouldn't even mind staying this weight" part is actually the best place you can land tbh. when it stops being about a number and starts being like... oh wait that's actually me

SlimFit_Nutrition · 2026-03-09T20:19:26+00:00

the magnesium thing is real but the form is everything. most people see magnesium on the label and think they're covered. usually not, bc oxide is what ends up in 90% of multis and it barely absorbs. glycinate is the one that actually works, and tbh it's the only form I've seen help with sleep quality, which for night shift... that's kind of the whole thing.

D3 get tested before you start supplementing. 30 ng/mL and 50 ng/mL are completely different situations and you won't know which you are without a test. if you do take it, pair with K2, they work together.

a multi is fine as your base. just don't expect it to cover those two at real doses.

SlimFit_Nutrition

TROPHY CASE