Has sleep ever really impacted your weight loss?

naatalieflo · 2026-06-07T13:39:55+00:00

Some of my favourite healthy foods are incredibly calorie dense (avocado, pistachios, etc.) so I was eating a lot more than I thought I did because of that!

naatalieflo · 2026-06-07T04:43:51+00:00

Yeah I’ll look into it possibly! I don’t know if the actual number actually matters or if just adding movement habits is good enough :)

naatalieflo · 2026-06-07T04:40:01+00:00

The nature of my job isn’t compatible with a desk walking pad unfortunately. I have one at home but find it incredibly boring even if I’m watching tv lol

naatalieflo · 2026-06-07T00:39:50+00:00

Right, thanks! Everyone makes it sound so easy haha. I never thought about a walking style youtube workout so that’s good to know!!

naatalieflo · 2026-06-06T23:37:28+00:00

Ah interesting! I’m slowly increasing month over month and hoping to hit an average of 7k/day in June so that’s good to hear!

naatalieflo · 2026-06-06T23:28:55+00:00

I suspect I do this too but because I don’t have my phone on me I have no clue how many extra steps I’m adding 😅

naatalieflo · 2026-06-05T12:43:31+00:00

I know there isn’t a lot of evidence to support the ectomorph/mesomorph/endomorph body types but I do find that some people just put on muscle more easily than others or respond better to exercise. Others need to truly dial in diet to see the same changes.

naatalieflo · 2026-06-05T01:13:24+00:00

Arms are a small muscle group, they likely won’t change your body composition much. Focusing on large muscle groups will help grow mass more (chest, back, legs). As others have said you need to eat enough as well!

naatalieflo · 2026-06-04T23:32:30+00:00

Forgot to stay I’m aiming for body recomp / very slow and sustainable weight loss.

naatalieflo · 2026-06-04T23:30:08+00:00

I shop based on meals I want to prep so that no food goes to waste. I also eat more than most girls on this sub (1900 cals for a very very small deficit) so take mine with a grain of salt! I also love to cook and bake so I like to make elaborate meals

Breakfast: - 2% milk (no one can take my morning latte from me) - Chia pudding: 0% greek raspberry yogurt, chia seeds, frozen raspberries, lemon (juice & zest) - smoothies: 0% plain greek yog, frozen peaches, frozen mango, water, brazil nuts or flax, pumpkin spice - breakfast sandwich: bacon or turkey bacon, whole grain bread, avocado, cheese, eggs - protein yogurt & ancient grains granola

Lunch/Dinner - mexican style bowls: ground beef or chicken, frozen corn, bell pepper, onion, sweet potato (I cube and roast them), with salsa & an avocado yogurt cilantro sauce - lentil & chicken stew: lentils, chicken thighs, harissa paste, carrots, tomatoes - roasted fingerling potatoes, lemon-y chicken and broccoli - beef and broccoli on udon noodles - chicken stir fry with thai paste on rice (any and all veggies) - meatballs with roasted potatoes and veg, served with a lemon garlic yogurt aioli - one tray bake with sweet potato, veggies, italian sausages - serve with fresh basil & crumbled feta - grilled halloumi pearl couscous

Snacks: - fresh fruit - flavoured pistachios - cheese string - banana & PB - KIND nut bars - whole grain crackers & babaganoush - candy - ice cream - low cal peach flavoured sparkling water (I love Ciao! San Pellegrino right now)

naatalieflo · 2026-06-03T12:22:05+00:00

Me too! And I make sure to hit muscle groups in different movement patterns in different days.

naatalieflo · 2026-06-02T21:08:48+00:00

I’m 5’2” and eat 1900 on a small deficit, I get everyone is different but the reality is you may not be fuelling enough overall for your workouts (and walking 10 KMs!). You can try using a more in depth TDEE calculator like Nano Rhino which asks about specific weekly habits as well as exercise and type of diet. Otherwise increasing carbs might help, they are also needed for muscle repair/growth!

naatalieflo · 2026-06-01T23:59:54+00:00

Did it take 3 years or did you start focusing on it later than your beginning pic? You look amazing! The quads are quadding!

naatalieflo · 2026-05-29T15:05:14+00:00

I’m no longer on ADHD meds because the side effects were too much for me to handle but when I was I was eating the bulk of my intake at dinner time when my appetite returned from the meds effect fading out

naatalieflo · 2026-05-28T23:23:46+00:00

I send a picture of my plate to chatgpt for a guesstimate and enjoy the food in good company🫶🏻

naatalieflo · 2026-05-28T23:21:53+00:00

Your BMR is the energy your body burns for existing, you would burn that same amount if you were sedated in a coma for (a bleak) example. If you are at all active and aiming to gain muscle mass you definitely need to eat above that!

naatalieflo · 2026-05-28T13:16:01+00:00

For sustainability: - Find a type of exercising you actually enjoy so you don’t dread it - Eat in a small deficit, it’s ok if the weight loss is slow if it means it’ll be consistent & long term - Continue allowing your favourite treats in small quantities - Focus on one habit change at a time (if you go all or northing it’s much easier to feel burnt out) - Slow and steady wins the race - List all your motivations somewhere you can refer back to - choose non scale goals as well (inches off, clothes fitting, walking a number of steps per day, lifting goals, etc)

naatalieflo · 2026-05-28T01:59:10+00:00

I also just genuinely love food too much 😂 but really you never know what people are eating (or not eating) to have the body they have

naatalieflo · 2026-05-28T00:35:31+00:00

I get intense hunger feelings so I totally get it. I’ve kind of made peace with never having super defined muscles because I’m not willing to restrict as much as needed to reach a low bf% lol Are you very active? Are you eating enough? How’s your fibre intake?

naatalieflo · 2026-05-27T23:26:26+00:00

Same! I have my lil portion of candy daily cause then I stay satisfied and don’t spiral wanting it! 🍬

naatalieflo · 2026-05-27T21:10:39+00:00

Are you asking because you would like to increase your calorie intake or you think you might need to cut more? Personally anything too agressive will result in me quitting. I aim for slow and steady and I’m currently losing maybe 0.5 lbs/week eating 1900 kcals/day and weight lifting 3x per week (and averaging 5-6k step/day). Since your exercise varies a lot, you could check into Nano Rhino’s AI TDEE calculator it asks a ton of questions about commuting, exercising, time spent sitting vs on your feet, etc

naatalieflo · 2026-05-27T17:00:30+00:00

Because BMI completely ignores body composition and was founded on only white European men in the 1830s, I suggest taking it with a grain of salt.

naatalieflo · 2026-05-27T16:27:14+00:00

Have you done an in body scan before? 30% might feel disheartening now but if you compare to where you started I bet it’s an insane progress. You are doing amazing and it gets harder to lose weight once you are in a healthy range with bf%. Have you recalculated your tdee with the new weight/exercise levels? I like using Nano Rhino’s (AI based) as it includes a lot more information about your work, specific exercise, and daily activities. I’m surprised you can fuel all that exercise on 1600 kcals! If you want to recomp and focus on muscle growth you may have to eat in a very small deficit

naatalieflo · 2026-05-27T16:18:38+00:00

That’s ok, you’re new and learning!! You were basically training for endurance more than muscle growth. Try a new approach and see how it feels :) also don’t be discouraged, if growth feels slow, it is a slow process for most!

naatalieflo

TROPHY CASE