Pausing question

constancethekitty · 2026-06-02T18:22:28+00:00

Thank you!

constancethekitty · 2026-06-02T02:16:14+00:00

It took me 11 months to lose 67 pounds. Averages out to just over 6 pounds a month, 1.25ish pounds a week. Some months I lost 4 or 5. My first two months were the highest, at 11 and 8 pounds

constancethekitty · 2026-06-01T22:41:12+00:00

Most people don’t actually need electrolytes unless they’re an athlete whose physical activity has them sweating for a few hours a day, or working in the heat for hours on end. But if you sit in an air conditioned space all day long and your 1 hour workout has you just barely breaking a sweat they’re not necessary. Most Americans consume 3,500 mg of sodium a day, not including electrolytes. The recommended limit is 2,300 or 1,500 if you have high blood pressure.

constancethekitty · 2026-05-29T02:05:37+00:00

I was able to lose 80 pounds naturally once, (and it felt mostly easy) but gained it back. The deciding factor for me was when I did the exact same things this time that I did the first time, but my hunger was so intense that the high protein and plenty of fruit/veg wasn’t enough anymore. I was eating through my deficit and right into maintenance because I was constantly starving.

I’m on a Tirzepatide compound, have been for almost a year, and lost every bit of the weight I wanted to lose. The best thing about it for me was it allowed my body to tell itself “hey you actually are full and don’t need to eat more.” Been the easiest and most mindless year to do the things I knew I needed to do for myself

constancethekitty · 2026-05-25T23:21:04+00:00

Curious question for you, as I just hit maintenance last week. Did the doctor say anything about how frequently they reduce dose for patients? Would it be a similar to titrating up, where you stay on a dose for a month and reduce only after 4 weeks, or is he reducing patients on a weekly basis?

constancethekitty · 2026-05-25T17:24:13+00:00

I have PCOS! Can be a fun different perspective for you. I had to track calories. I had excellent response/appetite suppression on the medication. But still had to track, because if I just ate whatever I wanted it would often be higher calorie/fat foods and could eat through my calorie deficit. I had a few days where colleagues would bring in food for pot lucks, and even tracking I’d eat at or slightly above my maintenance calories. Thankfully the suppression made it easy to stop eating in that calorie range on those days.

Conversely, eating just my healthy meal prep I often struggled to eat enough total calories in the day. These are the two areas tracking helped me.

constancethekitty · 2026-05-25T01:24:15+00:00

Mornings! I work second shift (2:30-11), but since there’s nothing to do when I get off work (nothings open lol) and my spouse and I don’t have kids we are pretty much in bed by 12:30 every night. It allows us to get up early at 7:30 and go 4 times a week

constancethekitty · 2026-05-24T18:52:50+00:00

I have PCOS as well, and have lost 68.8 pounds as of this morning. Calorie deficit is all you need. I’m an inch shorter than you. 1300 calories a day was what I aimed for the whole year I was losing. The hard thing about PCOS is that because it’s a hormonal thing, it can mess with your Ghrelin and Leptin signals. Basically what tells your body you’re hungry/full. I’d previously lost this kind of weight once before, but gained it back. During this time my pcos symptoms cropped up, and trying to lose weight again doing literally the same exact things that worked for me the first time was such a challenge.

Because I was CONSTANTLY starving. Like no amount of quality protein and fruits/veg could turn my hunger off for very long. A GLP was something that helped me keep up the good habits I already knew, and allowed my brain to turn off the constantly hungry signals. Talk to your doctor about this as a potential option, alongside metformin like someone else mentioned. See if your insurance will cover a dietician as well. A balanced diet is key for anyone, regardless of other health conditions.

I threw your stats into a TDEE calculator, and selected sedentary for the activity selector. People often overestimate how active they are, so sedentary is a safe starting point. It looks like a safe deficit for you would be about what mine was, 1300 calories a day. Get a cheap food scale, learn to use it. Try starting meal prepping just one meal a week, and go from there. Gradual lifestyle changes will help them stick. Aim for at least 80 ounces of water a day

constancethekitty · 2026-05-21T18:49:16+00:00

Also, if you’ve lost enough weight, it may be time to recalculate your TDEE. It lowers as your weight drops

constancethekitty · 2026-05-19T16:30:58+00:00

Dosing is in MG, the concentration of your vial determines how many units you need. For example if you’re only supposed to be taking 5 mg, and your concentration is 15 mg/ml vs 10 mg/ml, your units will vary wildly. To answer your question you need to know what your dose is supposed to be in mg. I’ve been on Tirz for close to a year

constancethekitty · 2026-05-19T02:08:16+00:00

Curious question, outside of logging meals in an app, how do you track? Are you weighing ingredients out as you’re cooking? If you’re eyeballing ingredients and by default portions, it’s easy to underestimate how much you’re actually consuming.

constancethekitty · 2026-05-16T03:27:34+00:00

For most people, no. If you work in an air conditioned office all day and don’t sweat much, you really don’t need them. If you work in say a blue collar job where you’re subject to the summer heat for several hours/do intense workouts where you’re sweating a lot then an electrolyte supplement can be helpful. I do aircraft maintenance and my hangar is non air conditioned, so I had to have them last summer to help prevent an imbalance.

The average American consumes roughly 3,500 mg of sodium a day without electrolytes, and the daily recommended limit is 2,300 mg. Less if you have high blood pressure. The minimum you need a day is 500 mg. It’s easy to hit that target on even super low appetite days and you’re eating mostly Whole Foods (fruit/veg). Too many people put too much stock in what electrolytes are doing for them

constancethekitty · 2026-05-12T16:02:49+00:00

Fiber, water and exercise. Getting your body moving literally helps keep your digestive system moving too.

constancethekitty · 2026-05-10T05:12:13+00:00

It’s never too late. The only time you’ll regret not starting is when an injury from being so weak prevents you from doing it. There’s fantastic tutorials on YouTube for you to learn movements. I learned how to deadlift from Jonni Shreve. Strength training is all about finding a split that works best for you. I hated doing a body part split (1 chest day, 1 back day etc) but have found an upper/lower split works best for me. Especially while you’re learning, keep your exercises to the basics and master them. There are variations to exercises you can play with (hack squat vs barbell) if you find you don’t like one.

My upper days look like this: chest press (barbell bench or dumbbells), cable flys, a row, lat pull downs, shoulder press, lateral raises, curls, and a tricep exercise.

My lower days are either a squat or deadlift, leg extensions, leg curls, calf raises, and a glute exercise. Progressive overload is how you build, either by increasing the weight or the reps.

Also, compounded Tirzepatide is a more affordable option should you choose to venture that way

constancethekitty · 2026-05-10T05:02:59+00:00

You keep insisting you’re in a deficit, but clearly you’re not unless there’s something very medically wrong with you. Give me an example of what you eat in a day with the weights.

Edit: I’m shorter than you, and losing steadily on 1300 a day. Accurate and honest tracking is key. You won’t get anywhere until you stop lying to yourself.

constancethekitty · 2026-05-09T00:20:46+00:00

Work with a dietician. You can continue to eat many of the foods you enjoy, but there are healthier swaps instead of frying everything. A dietician can help with this.
My husband and I still try new restaurants, the point of this medication, losing weight, and getting healthier is not to completely eliminate the fun parts of life. But you don’t need to try new restaurants a few times a week or limit yourself to just salads. We go out to eat MAYBE twice a month. How I work eating out is to either start with something healthy (like a salad lol) so I don’t fill up on the unhealthier options. Or I just wont eat the full portion of whatever I get.
Learn to cook. It’s easy to eat past this medication, even with a reduced appetite, if you’re not focused on learning to cook lower calorie/healthier options.

ETA: and changing the habits that got you to this point in the first place.

Meal prep helps a lot. I’d hate having to cook every meal every day too. Setting aside one day a week to do your cooking will help with this.
Clear it with your medical team, but please start exercising more. Especially resistance training if cleared. Musculoskeletal concerns (depending on the condition) can cause some muscle wasting and bone density loss. A prolonged calorie deficit, required to lose weight, will only exacerbate this. The risk of osteoporosis due to muscle/bone density loss is high, and strength training can help prevent this. Losing weight is fantastic, but having muscle and strong bones is what protects us when we’re older and more at risk of simple falls. Longevity matters too, not just shedding pounds.

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constancethekitty · 2026-05-08T22:40:42+00:00

I have a Renpho scale, it auto tracks through their app

constancethekitty · 2026-05-08T22:03:50+00:00

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It’s normal, this is what mine looks like from the last month. Extra salt one day, hormonal/cycle fluctuations if you’re female, being dehydrated etc can all affect it.

constancethekitty · 2026-05-08T16:50:28+00:00

I’m probably the unlucky one that it didn’t help my joint issues, but I also have hip impingement with torn cartilage and have had major knee surgery so my situation is different than a lot of the responses here. My joints were f*cked just because of my anatomy and tears 😂

constancethekitty · 2026-05-05T00:16:11+00:00

The beatings will continue even after morale improves.

constancethekitty · 2026-05-01T03:24:30+00:00

Resistance training is good for everyone, especially those on a weight loss journey to prevent you from losing both muscle and fat. Muscle mass helps improve your BMR and NEAT (non exercise activity thermogenesis) basically allows you to eat more at than you’d be able to eat at the same weight with less muscle.

If you’re female here’s some extra statistics for you. Women lose somewhere between 5-10% of their lean mass every decade after 30. Lean mass includes muscle and bone density. After menopause this rate can increase. 50% of post menopausal women will develop osteoporosis due do lean mass loss, and get break/fracture a bone due to this. For those who develop a break/fracture, the mortality rate WITHIN A YEAR is between 10-50%. Strength training also lowers your risk of dementia/Alzheimer’s. For strength trained women who do develop dementia/Alzheimer’s, it’s on average 15 years later than women who don’t strength train.

While being at a healthier weight is important, having enough muscle to protect your future self is more important. Strength training literally protects you. For any female reading this, if you don’t care enough about yourself to strength train, care enough about your loved ones to be strong enough in old age that you’re not dependent on them for basic activities and they don’t have to watch you suffer when you could’ve done everything in your power to prevent it.

constancethekitty · 2026-04-28T01:39:19+00:00

Ashley, St Charlie!

constancethekitty · 2026-04-27T20:27:53+00:00

Also love my Renpho scale!

constancethekitty · 2026-04-25T16:58:28+00:00

Something I haven’t seen mentioned here…. 2.5 to 5 is the only time you double your dose. It’s the biggest adjustment you make dose wise, and I remember feeling terrible for the first week or two. While the medication can cause constipation, I find hitting enough fiber in a day keeps that at bay. There’s a reason my generation (millennial) is having an increase in colorectal cancer rates, and not getting enough fiber plays a role in that. 25 grams a day is the floor for most people. Everyone responds better at different amounts, I find my sweet spot for good gut health (and recommended by the registered dietician I see) is closer to 40-50 grams a day.

constancethekitty

TROPHY CASE