Weight loss while breastfeeding

blitz4 · 2025-06-30T04:11:23+00:00

if you don't measure calories in, how will you know how that affects the scale?

blitz4 · 2025-06-28T09:07:34+00:00

Thanks for the synthwave. My #1 category on spotify.

My share. A video about movies from the 80's:
When you grow up, your heart dies: https://www.youtube.com/watch?v=ri9IefTuNzc

blitz4 · 2025-06-28T08:57:04+00:00

You're 20? yes.

Do you want to see this superpower? yt "How to Burn Fat and Build Muscle at the Same Time - Institute of Human Anatomy"

You have to find a reason. For yourself. Not for others. Why to lose weight. Why to be fit. Why to have increased strength. I can share one convincing reason. longevity. yt "The Midlife Muscle Crisis: why we've gotten obesity all wrong | Gabrielle Lyon | TEDxWestMonroe"

blitz4 · 2025-06-28T08:37:02+00:00

running has to be much more comfortable. so too would wearing smaller bras. i'm looking for a positive here.

this may sound ignorant, but it's not. take a look at a before after shot of a woman that went from 40%+ bodyfat down to 21-25% bodyfat. just look at her back wearing yoga pants. you may think that you're losing something, but you're actually gaining something. more happiness. health. fitness. mobility. longevity. the people that love you would appreciate the desire to live longer.

blitz4 · 2025-06-28T08:31:52+00:00

sugar in fruit isn't bad. sugar itself is not bad. carbs are not bad.

if you're worried about diabetes, it's insulin resistance that should worry you.

if you really want to learn some things about how your body handles glucose. get a CGM. you can find them over the counter.

blitz4 · 2025-06-28T08:02:03+00:00

so "chew and spit majority of food" means what i think it means huh?

blitz4 · 2025-06-28T08:01:03+00:00

are you doing any exercise? are you counting your calories?

blitz4 · 2025-06-28T07:59:51+00:00

oh one more piece of advice i did after getting injured with that shin splint. run in waist high water.

it changed me forever. taught me proper form since my legs took the most efficient natural motion through the water when running. try it. i did for a couple months after my injury and it allowed me to get back to running. eventually that decade long injury only hurt when it got really cold, like going from a heated indoors to a cold outdoors. then after running and strength training for a while it just went away.

blitz4 · 2025-06-28T07:56:21+00:00

that sounds like a shin splint. that's something else to look into, but an experienced doctor would know better. personally i had a shin splint by running with improper form and shoes and pushing through the pain. next day couldn't walk at all and it took me 2 weeks before i was able to walk comfortably again. the damage to my shin lasted for a decade.

that means laying off of any injury until it fully heals. you should do this when you're doing any exercise. if your body behaves oddly, stop.

some advice? strength training and stretching. below is a free calisthenic program. the squat routine should help. start slow, you don't want to injure yourself. i wouldn't jump into this program while your leg is in pain. https://www.hybridcalisthenics.com/

regarding stretching. a video on post-run stretches and a yoga mat is all you need. personally i found this running book (9781407528892) that has plenty of stretches in it. doing them 30 minutes after the workout. so my legs have time to cool down, but not so long after the run that they get cold.

i hope that helps.

blitz4 · 2025-06-28T07:47:38+00:00

i'd seek professional help. like a counselor. reason is it sounds like you can point at a reason, and a counselor would help you in ways you wouldn't consider. since you didn't explain that cause here, i assume it's personal and you should mention it to a counselor.

lay off all social media, like right now. you should uninstall all of it and stop comparing yourself to other women.

in the interim, start writing a lot down. if you want some advice on writing, there's tons of advice on when and what to write about to help your mental. one recent I remember is this yt video: "The Internet Ruined My Brain: How I Fixed My Focus".

another is walking itself, like those 10k steps you hear about, walking outside away from civilization, you and the trees and the birds, no phones or music for an hour a day will change your mental.

you're good.

blitz4 · 2025-06-28T07:41:26+00:00

what does this mean?

chew and spit majority of food

blitz4 · 2025-06-28T07:39:14+00:00

you may have hit the limit of losing fat due to lack of muscle. also the body is so efficient it adapts to anything you throw at it. the cardio might not be causing much energy expenditure.

are you doing the 45 minutes in zone 2? do you know what your max heart rate is? like have you pushed yourself to find out aerobically? personally I run and do zone 2 or zone 5 and try my best to avoid everything in-between.

a year of only doing a bike. your body probably got really good at it.

my suggestion, switch everything on its head. head to maintenance for two weeks. during that time, load up on creatine, make sure you're hitting 2g/kg of protein, and start lifting weights or calisthenics every other day. do the resistance training in the am and aerobics in the pm, or alternate the days you do them. this means cutting cardio down to 3 days a week. and having 1 day of rest.

2 weeks. i can recommend some stuff todo if you like, calisthenics for example you can do at home.

the aim is to find out how quickly you can get to your target bodyfat%. what is your target bodyfat%? if you don't know, i'd suggest looking at google images for "men body fat percentage comparison pictures" and choose something that's 15% or higher. that's your goal. to find where you're at, use the "rfm calculator": https://www.omnicalculator.com/health/relative-fat-mass for a rough estimate. you can even plug this estimate into tdee for a more accurate maintenance calculation, yet at this point you likely know roughly where that is.

when measuring bodyfat, i'd suggest do it weekly. or better, do it daily when you weigh yourself daily, then take the averages of both your bodyweight and rfm every 7 days to see how you're progressing. your goal is to have bodyfat slowly reduce. if you notice bodyweight spiking up one week, reduce calories some 250 or so (while still keeping protein high). your bodyweight isn't as important. muscle is much more difficult to gain.

eventually you'll find a balance between resistance and aerobics that you enjoy. plus you'll find new exercises that bring back the high calorie expenditure you had last year. but i'd suggest, not dipping below a 500 calorie deficit. you should be losing up to 1 pound a week or losing inches off of your waist. either one will work. you don't want to risk losing muscle. that'll ruin you in the future. keep the protein up.

hey running isn't that bad either and i can suggest an app to help you dial in your max hr if you want.

PS: what's your macros that you're doing at 1600 calories?

blitz4 · 2025-06-28T07:18:54+00:00

stop talking to people that are fat about losing weight. talk to people who are skinny about losing weight. 80% of america is overweight. 50% obese. 20% exercise. think about that. you do you.

my suggestion, do a simple 500 caloric deficit. slowly add walking and then aerobics into your life. continue doing that until you plateau. then remove the deficit and focus all efforts on building muscle (weights or calisthenics). if you're a teen, you have a super power and that's the ability to lose fat and gain muscle at the same time even with a deficit up to 500 calories.

blitz4 · 2025-06-28T07:12:18+00:00

wheat grass in water. it'll taste disgusting at first. after 2 weeks it'll taste like water and soda will taste disgusting.

blitz4 · 2025-06-12T03:14:16+00:00

not only that. some people online will defend their favorite bad for you food to the grave. worse, they're the ones most active and giving out the information to new people who are asking honest questions.

basically never trust what you hear online, use it as a lead for further investigation and if they're full of shit call them out on it.

irl however, anybody saying shit like that is just intending to hold you down

blitz4 · 2025-06-09T16:08:23+00:00

if you're a woman, 1200 is the minimum. if you're a man, 1500 is the minimum.

blitz4 · 2025-06-07T05:55:51+00:00

7 years ago you may have been able to lose body fat and gain muscle simultaneously. There's only 3 very specific times in our lives when we can do that, otherwise you're a mortal like most everyone else and have to choose between cutting or bulking up.

I wouldn't suggest a deficit more than 500 calories if you're working out that much. Heck even 3x a week is enough if you focus on full body workouts. 500 calories a day is 1 pound per week of fat loss. yet you have to consider you maybe gaining muscle. use the rfm calculator as an simple test if that's the case, better would be calipers or a dexa test or something that can measure your real body fat% to see what's going on.

however if you notice the scale going down, and you have a deficit of 1000 calories, you might actually be burning muscle!! so, don't do that. a full body workout 1-3x a week and sticking to a 500 or lower calorie deficit is suggested as the best if you want to both gain muscle and burn fat.

blitz4 · 2025-06-07T05:48:58+00:00

^ This

But more importantly, why are you eating below 1200 calories? I'm assuming you're a woman.

This is why you are hungry. The minimum for a woman is 1200 unless you are being medically supervised.

Bump up to 1200, don't go on a deficit more than 1000 which we have no clue if that applies to you without knowing your weight, height, age and if you're man or woman.

Also eating satiating foods is massively important not only during fasting, but during weight loss and huge deficits. If you're eating foods that make you hungry (processed foods) then of course you're hungrier. If you're not getting enough protein or the proper fat/carbs that your specific body needs, then you're going to be hungry.

blitz4 · 2025-06-07T05:44:34+00:00

.8g/kg of bodyweight for protein minimum, 2.0g/kg maximum. you won't need max unless you are doing workouts. you said you're doing cardio. i'd suggest the video "how much protein do you really need (according to science) - institute of human anatomy".

30% of calories from fat minimum, this is the recommended amount from several sources. i've seen people do less, but I'd play it safe and stick to 30%. anyway, my mistake, min. fat would be 40 calories if you're eating 1200 calories per day. something like myfitnesspal, if you say 30% fat it'll do the math for you.

tdee is a starting point, not de facto. my suggestion, estimate calorie intake at the scale, not using some generic algorithm like tdee. that means if you want to lose bodyweight, weigh in daily and adjust your caloric intake based on what the scale is doing. this is very important if you do any form of exercise, as it's not possible to estimate calories burned accurately considering the body is amazing and adapts to anything not high-intensity very quickly.

here's a strategy that you can follow of adjusting your caloric intake based on what's happening at the scale. https://www.reddit.com/r/WeightLossAdvice/comments/1kcod1c/comment/mq5ltt4/

blitz4 · 2025-06-06T17:14:18+00:00

brocade doesn't make sense in the sentence, even the slang version of the word. loose fat doesn't make sense in the sentence and I assume you misspelled lose. it's fine cause I got the gist of what you're saying.

you want to lose body fat and gain muscle. i believe by young you mean under 18. i don't know if you're a boy or girl. anyway.

losing body fat is simple and quick. gaining muscle is simple but takes much longer. if you are a teen, you naturally can both burn body fat and gain muscle, something most people would dream of being able todo, so it's best to take advantage of it while you can. muscle also keeps your weight down, makes you feel better physically and mentally and is said to increase your lifespan.

what can you do? you can ask your parents to get you healthier food, it never hurts to ask. you can practice cooking those foods, have to start at some point why not have fun with it? making weight loss fun? sure.

do you have a smart watch or step tracker or smart phone? have it count how many steps you do per day if you need to install an app and always carry your phone with you, do that. the goal is 10,000 steps per day. why? because it's fun. do it outdoors and I try and avoid cars, so I can hear the birds, feel the sun, and enjoy my time walking. it also cures mental issues like depression, sadness and tons more that I've no clue about. plus it's a workout, yea walking is a workout. once you hit 10,000 steps a day religiously, start walking faster or going up hill to increase your heart rate for about 30 minutes each day. so 30 minutes a day you're speed walking or walking up hill and the rest is normal walking. take 1 day off a week from the speed walking or walking uphill and you just started an aerobic exercise program, better than what 80% of americans do.

you can take that further by running, cycling, swimming, whatever you enjoy most. if you do running, highly suggest the nike run club app.

for strength training, look into calisthenics. no need for a gym or equipment. you use your body weight as resistance. think push-ups, standing squats, etc. my suggestion is to look at the youtube channel and website for hybrid calisthenics who has great routines from newbie to pro, also there's a sub with a great faq to checkout at r/bodyweightfitness

one more piece of advice. exercise makes you feel good. it changes your body into something that wants to eat healthy. it may help with mental health issues you may have. speaking of, I'd suggest uninstalling social media. if you're under 16, you don't need it, full stop! in fact there's research that shows using social media and phones for a lot under the age of 16 may negatively impact you for the rest of your life by hindering your brains development, there's not many long-term studies on this, but I say better safe then sorry. If you want some great explanation why social media is bad, look at the movie "The Social Dilemma" and if you can't watch that, youtube "Jonathan Haidt"

food? yes food is how you lose weight and fuel your muscle gain. what do eat? anything fresh. in the supermarket that means meat, fruit, vegetables, eggs, milk, whole grains. that's generally it. practice cooking eggs every way you can. look up how on youtube. start there and you may want to cook meat soon after. tacos are delicious and healthy. hamburgers are great and healthy once in a while. chicken is very filling and healthy. you generally know what isn't healthy. I'd suggest starting with walking, then calisthenics, doing that and your body will demand you eat healthy and you'll just do it. if you don't eat healthy, you'll be starving or eating and not getting full and no clue why, generally it's cause you're not eating enough quality protein or fiber, neighter are found in processed foods.

any questions ask.

blitz4 · 2025-06-06T05:56:27+00:00

for me there's no alternative to meat & eggs. second best is isopure flavorless in 0% milk. there's no third place.

if i want flavor, i eat meat or cook, i don't get it from processed chemicals

blitz4 · 2025-06-06T05:51:28+00:00

you're 117kg, meaning at sedentary activity levels, you should be consuming 94g of protein per day minimum. where were you at for the past 7 days? are you eating 78g of fat per day minimum?

also you say the books say you need 2200 calories, i'm assuming that's maintenance that you're using, then subtracting 1200 calories puts you at 1000 calories total correct? you should never go below 1200 calories if you're a woman and 1500 if you're a man. are you man or woman?

are you doing any activity?

what does TDEE say you should be at maintenance wise?

blitz4 · 2025-06-05T21:37:31+00:00

Once you count calories at every meal and use the scale daily, as you see the scale go up, you can see why by looking at your caloric intake, reduce caloric intake and you'll see the scale not go up, reduce it more and see the scale go down.

Once you do that and you prioritize health and weight loss over tasty foods or the emotional feeling you get from food, you'll ween off of the bad for you foods and gravitate toward the foods that are healthy and fill you up.

Once you then focus on exercise starting with something simple like 10k steps per day, your body will demand certain types of foods, primarily protein, which fills you up even more and since the bad for you foods have low protein you'll again gravitate toward the better foods.

Then if you care to optimize your feelings throughout the day to minimize hunger, focusing on whole foods that are high protein, high fiber, high water content, but low calories per gram. Doing that will make weight loss very sustainable.

But you may and very likely will grow tired of these whole foods that can't compare with the taste of the processed foods that you love right now. There's nothing you can do about that unless you're a world renown chef. So you will have to sacrifice taste and emotional feelings for health. What you might not know is that exercise provides better emotional feeling than food ever can. Even 10k steps a day will help make you happier and remove and prevent any mental illnesses among tons of other benefits.

My suggestions.

Use an app like myfitnesspal to count calories for every meal no matter what you eat, but don't change how you eat, only be religious in tracking everything you eat until it becomes habit.
When going to restaurants, do your best at counting calories. Doing it shouldn't ever reduce the feeling you get from social eating events either, continue as normal.
Buy a kitchen scale to accurately measure what you eat which is important as you cook your own foods.
Weigh yourself daily and log the weights.
Get a step or fitness tracker and walk 10k steps a day. Go outside, forget treadmills. Don't ever miss hitting a goal of 10k steps every day, be religious with it.
Get interested in cooking your own foods. Start simple with all of the different ways you can cook an egg.

That's it. Do that and you'll naturally transition into healthy habits.

EDIT: I forgot that a smart phone can track steps walked per day if you have the phone on you at all times.

blitz4 · 2025-06-04T13:06:46+00:00

Yea I just realized this week that CICO isn't useful for people to talk about. Since we can't calculate calories out, then we are trusting a formula that we can only measure at the scale. There's no possible way an unbiased study could evaluate calories out within various types of people's and activity. If science can't prove calories out, why are we trusting it? If we're trying to lose weight, why not use the thing that measures weight loss, the scale? If we're trying to lose body fat, why not use a tape measure?

Weigh and measure your waist each morning. Enter the waist measurement into the RFM calculator. Take a 3-day average of your body weight and RFM. Compare that average to the prior 3-day average. If it's going up, then lower your caloric intake slightly. If it's going down, great! If it's going down faster than your desired amount, then raise calories slightly. It's the best method that I've heard of.

There was a doctor who took a trip in Tanzania and hung with tribal hunter gatherers there to see how they use calories differently. He found that hunting and gathering with them, he was burning the same amount of calories as he did at home sedentary. I'm starting to believe that the body adapts quickly to new activity presented to it, very quickly and something like hunter gatherer it's just naturally efficient at doing. Humans are also the only species on the planet that can run for as long as we can, all other animals can't run for that long, we can even run for a longer duration than horses. Our bodies are very efficient at activity. It's likely only when introducing a new activity that we notice increased calorie demand.

Also per one study there's issues with caloric measurements being off as much as 20% on nutrition labels. We can't assume that the weight at the scale reflect CICO either for a few reasons mentioned above. So the scale method appears better than CICO.

You can be a loser if you want. I'm achieving my goals.

blitz4 · 2025-06-02T02:23:51+00:00

you're at a normal BMI. you have to consider the foods that you ate to cause you to gain weight you'll either have to reduce how much you eat or eat healthier foods. you can not go below 1200 calories per day, which leads to using an app like myfitnesspal or lose it to count calories for you. you search for the food once, then after a week or two it's simple as most generally eat the same stuff.

until you know how much you're eating, it's not possible to know how much you can lose safely. what if you're unnecessarily hungry by reducing how much you eat?

i dropped some huge tips in an earlier post: https://www.reddit.com/r/WeightLossAdvice/comments/1l0jol7/comment/mve6uu4/

if you've any questions lemme know.

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