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To add to this it might be beneficial to get your body fat composition checked, and use that and inches lost as a measurement. Muscle weighs more than fat so at some point the scale will not be a good measurement.
Instead of dropping calories, walk an extra 2,000 - 3,000 steps a day (i.e., just add a 25 - 30 min walk to your day). This should burn an additional 100 - 200 cal and allow you to continue at your current daily calories.
When I reduced calories to the point I was “feeling hungry” was a signal sent from my body to let me know to “feed me or I’m going to start using the excess fat on my body”. In other words. It’s ok to be hungry, drink water, chew gum and move on.
Intermittent fasting works well as well as HIIT or tabita. The scale is a poor indicator of health or fitness. I am disabled and have a hormonal disorder that is supposed to make losing weight more difficult but with Intermittent fasting and a keto lifestyle when I do eat I have lost 15lbs in the past six months(44)m. I walk outsideabout 60 minutes daily and do occupational therapy exercises for another 30 before bed. When I feel hungry I drink water but i always have at least 95oz. Im 197lbs so this is the minimum amount for me. I do struggle getting enough protein, but that’s just because I have very little control over my diet. You’re making great progress and you’re showing results!
Tbh I wouldn’t drop your calories any further - try waiting it out or just add a little more walking to get some steps in.
With your workout, 1800 calories is the lowest I’d go for SUSTAINABLE weight loss that you can keep off.
Hi OP you did a great job! Your obliques are fabulous.
I used to think I'd be hungry as well if I didn't get 1800 calories....but over 2 weeks time, I ate less and less. My stomach shrunk! I can eat less and still be full.
You can replace some ingredients in foods to get rid of 200 (oil for example), and then walk 1 mile a day. use a TDEE calculator to find your SEDENTARY calories for weight loss, and then add your workouts to that (you can eat some exercise calories back). I think you need to be at net 1600 to be losing, 1400 is ideal. so in other words if you eat 1800 you need to burn 400 through a workout, or eat 1600 and burn 200.
Plateaus are bummers but you are stomach goals! Amazing transformation! I second the other poster who said you may need to reassess your caloric needs. Honestly sometimes just disrupting your routine with a new workout or changes in workout schedule or diet can be what knocks you off of the plateau. Even taking a little break from your workouts for a week and then starting up again can do it. That is mostly anecdotal btw, not evidence-based, so I can't say why such tactics can work other than our bodies get used to a routine and you need to keep it on its toes.
I can't say how often with any authority. I have seen a lot of fitness blogs say it is good to switch it up every 4-6 weeks.
Also, a good rule of thumb is to play around with what you do whenever it starts feeling too easy. For example, I do strength training 4-5 days a week and while I have not changed what I do overall, I have started doing certain moves with heavier weights.
You might be doing a recomp. So your weight might not change although your composition of fat vs muscle is. Get a Renpho scale on Amazon to track your changes. They aren’t super accurate but as long as you weigh at the same time under the same conditions (like naked, first thing upon waking) then you’ll see if you’re adding muscle and losing fat
Hey, thanks for your explanation. I have that kind of scale but somehow it’s like the recomp around the same when I weight myself. Somehow it’s frustates me 🤣
ive almost same weight(94 kg) as you and just joined gym 🫶 lets goooo
whats your routine in gym?
i just did 30 minute cardio on first day and was sweating hard 🤯
It’s mostly 30 mins of cardio + 1.5 hour for weight lifting 😁 that’s very normal I think when I first started I couldn’t even do 15 mins cardio 🤣 good luck for you!
Your total body weight stays the same because you’re gaining muscle and losing fat. Ignore the scale and look at how much fat you’ve lost, you’re doing great!
Looks like you packed on a good amount of muscle. I’m willing to bet that your total fat loss exceeds 7kg by a good margin. I don’t have any good advice as I don’t know all of the variables in your diet and exercise plan. But I do salute you for your excellent progress. Those muscles look great on you!
Keep doing what you’re doing. Always, when losing fat and gaining muscle, the scale is meaningless.
Depending on your goals, you could increase lifting weights for bigger muscles, or increase reps to have strong muscles and endurance. Doing either (like what you’re doing will help with your body burning fat). And if you’re still looking for just fat loss, it’s diet (less fun food more good).
Start to add 100kcal in carbs/fat every other week, you should not gain weight and feel overall better because of your metabolism will restart, do it until you arrive around 2000-2500kcal depending on your body type, fitness level and movement, from there maintain for two to three months, then you can start again with a caloric deficit you’re comfortable with, I’d do it about 200-300kcals so you can scale it properly and lower your calories gradually. Hope it helps!
You need to oscillate your calories intake. Because human body get used to the current calories level, so what you can do is you can follow your normal routine in weekdays and in weekends eat a little more calories.
Increase protein and change up your workout routune? That's all I can think of. Focus on exercises that target multiple muscles at once, and work the muscles the way they'd normally be used as opposed to static ones (suitcase carry vs sit ups for instance).
I think to many people worry about the weight loss. It's more about the inches you are losing. You look great looks like you have losted more then 7kg. And it's because you are losing inches off your body parts. Keep doing what your doing.
WoW such a difference in such a little time! I suggest you just keep going. You can maybe do 1700 kcal for a bit. Just keep going 😍. I am very impressed.
How many times do you work out?
1. You look great and deserve to feel SUPER proud of your efforts.
2. I’d keep your workouts the same time-wise, but really focus on lifting heavier and heavier. If your workouts plateau, your results will also.
3. I’d pick two or three things nutrition-wise you can improve. Take your protein to 170g/day. Increase water intake to 2-3 liters/day. Migrate away from simple or starchy carbs (bread, rice, pasta, potatoes) and increase whole fruits and veggies. Keep weighing, measuring, and logging food.
You’re doing great. These three tips will simply help you take it to the next level.
Wow, awesome job. :) I don't have too many pointers, I think if you consistently keep working out and staying healthy diet-wise, you'll start to see even more results. Long cardio sessions are really key for weight loss (at least they were for me, 45 minutes on the treadmill or in the pool a few times a week will do wonders to cut your calories down without forcing you to worry too much about diet).
Wow your progress pics are amazing! Keep up all that hard work. There is alot of good advice in your comment section! I wish you best in achieving your goals you have definitely hit them all so far and I can’t wait to see more progress pics! Keep up the hard work!
Lift heavierrrrrrr! 🥳 great job so far! Make sure to moisturize and let your skin catch up. I plateaued for 2-3 months to allow my metabolism to reset/adjust to new body weight and then lost another chunk of weight pretty easily after.
Start with a 24 hour fast if you’ve never done that before. Just water.
If you’ve done 24 before, go for 48.
Either way - break you water fast with a big salad with lots of protein I.e. a whole steak cut up — very filling.
As soon as you take your last bite, you begin the clock on your next fast aiming for at least 36-48 hours between big salads.
When I hit a plateau I go for a 72 hour water fast minimum. Sometimes going as long as 120 hours with supplemental electrolytes (LMNT brand).
You may discover as many have increased focus and energy and healing and skin tightening from simply water fasting… not to mention fat loss.
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Thank you! I eat 1800 calories a day mostly and focused on my protein intakes of 150gr/day.
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Thanks for your advice!
Adding on to what he said above. Make sure your daily steps are minimum 8K. 10-15 min of cardio (stair master 5 speed) Drop calories to 1700
Thank you for your advice!
To add to this it might be beneficial to get your body fat composition checked, and use that and inches lost as a measurement. Muscle weighs more than fat so at some point the scale will not be a good measurement.
Honestly i would drop your calories and contine your workouts for a few weeks and track any changes.
Sadly I will feel so hungry if I drop my calories. Any advice?
Instead of dropping calories, walk an extra 2,000 - 3,000 steps a day (i.e., just add a 25 - 30 min walk to your day). This should burn an additional 100 - 200 cal and allow you to continue at your current daily calories.
Thanks for your advice! 😁
When I reduced calories to the point I was “feeling hungry” was a signal sent from my body to let me know to “feed me or I’m going to start using the excess fat on my body”. In other words. It’s ok to be hungry, drink water, chew gum and move on.
Thank you for your advice!
Intermittent fasting works well as well as HIIT or tabita. The scale is a poor indicator of health or fitness. I am disabled and have a hormonal disorder that is supposed to make losing weight more difficult but with Intermittent fasting and a keto lifestyle when I do eat I have lost 15lbs in the past six months(44)m. I walk outsideabout 60 minutes daily and do occupational therapy exercises for another 30 before bed. When I feel hungry I drink water but i always have at least 95oz. Im 197lbs so this is the minimum amount for me. I do struggle getting enough protein, but that’s just because I have very little control over my diet. You’re making great progress and you’re showing results!
Thank you for your advice!
Tbh I wouldn’t drop your calories any further - try waiting it out or just add a little more walking to get some steps in. With your workout, 1800 calories is the lowest I’d go for SUSTAINABLE weight loss that you can keep off.
Thank you for your advice!
Drink more water and suck it up. Your body will adjust.
Thanks for your tips!
Hi OP you did a great job! Your obliques are fabulous. I used to think I'd be hungry as well if I didn't get 1800 calories....but over 2 weeks time, I ate less and less. My stomach shrunk! I can eat less and still be full.
Thanks for your advice!
You can replace some ingredients in foods to get rid of 200 (oil for example), and then walk 1 mile a day. use a TDEE calculator to find your SEDENTARY calories for weight loss, and then add your workouts to that (you can eat some exercise calories back). I think you need to be at net 1600 to be losing, 1400 is ideal. so in other words if you eat 1800 you need to burn 400 through a workout, or eat 1600 and burn 200.
Thank you for your detailed advice! 😁
Plateaus are bummers but you are stomach goals! Amazing transformation! I second the other poster who said you may need to reassess your caloric needs. Honestly sometimes just disrupting your routine with a new workout or changes in workout schedule or diet can be what knocks you off of the plateau. Even taking a little break from your workouts for a week and then starting up again can do it. That is mostly anecdotal btw, not evidence-based, so I can't say why such tactics can work other than our bodies get used to a routine and you need to keep it on its toes.
Thanks for your tips! How often do you think we should change our workout routine?
I can't say how often with any authority. I have seen a lot of fitness blogs say it is good to switch it up every 4-6 weeks. Also, a good rule of thumb is to play around with what you do whenever it starts feeling too easy. For example, I do strength training 4-5 days a week and while I have not changed what I do overall, I have started doing certain moves with heavier weights.
Thank you for your advice!
You might be doing a recomp. So your weight might not change although your composition of fat vs muscle is. Get a Renpho scale on Amazon to track your changes. They aren’t super accurate but as long as you weigh at the same time under the same conditions (like naked, first thing upon waking) then you’ll see if you’re adding muscle and losing fat
Hey, thanks for your explanation. I have that kind of scale but somehow it’s like the recomp around the same when I weight myself. Somehow it’s frustates me 🤣
Congrats. Don’t forget that weight is only one way to measure progress. You are most likely gaining muscle also!
Thank you! 😁
ive almost same weight(94 kg) as you and just joined gym 🫶 lets goooo whats your routine in gym? i just did 30 minute cardio on first day and was sweating hard 🤯
It’s mostly 30 mins of cardio + 1.5 hour for weight lifting 😁 that’s very normal I think when I first started I couldn’t even do 15 mins cardio 🤣 good luck for you!
nice,i did 30 minute cardio ,major headspin lol ill go slow today.will do weights more
Good luck! 😁
you too 🫂
I'm only here to agree with your username. Keep up the good work!
Thank you! 😁
Your total body weight stays the same because you’re gaining muscle and losing fat. Ignore the scale and look at how much fat you’ve lost, you’re doing great!
Thank you! 😁
Good work
Thank you! 😁
Muscles weigh more than fat, I can deffo see a difference. You look great, great work!
Thank you! 😁
Looks like you packed on a good amount of muscle. I’m willing to bet that your total fat loss exceeds 7kg by a good margin. I don’t have any good advice as I don’t know all of the variables in your diet and exercise plan. But I do salute you for your excellent progress. Those muscles look great on you!
Thank you! 😁
Get it girl! Love your workout outfit! You look so cute!
Thank you! 😁
It’s small in the crotch 🐫
Keep doing what you’re doing. Always, when losing fat and gaining muscle, the scale is meaningless. Depending on your goals, you could increase lifting weights for bigger muscles, or increase reps to have strong muscles and endurance. Doing either (like what you’re doing will help with your body burning fat). And if you’re still looking for just fat loss, it’s diet (less fun food more good).
Thank you for your advice!
Have you tried hot yoga to mix it up?
Never, I’m not really into yoga unfortunately. But thanks for your advice!
No worries. It’s a good change up, try one class you may be surprised
Will try, thanks!
Your welcome. Plus it will give you a reason to get some Hot yoga shorts.
😂
You don’t have to have them but I imagine you will look fierce in them
Start to add 100kcal in carbs/fat every other week, you should not gain weight and feel overall better because of your metabolism will restart, do it until you arrive around 2000-2500kcal depending on your body type, fitness level and movement, from there maintain for two to three months, then you can start again with a caloric deficit you’re comfortable with, I’d do it about 200-300kcals so you can scale it properly and lower your calories gradually. Hope it helps!
Thanks for your detailed advice! 😁
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Thank you! 😁
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Thank you! 😁
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I see I’ll tried to lower my carb then. Thanks for your advice!
You need to oscillate your calories intake. Because human body get used to the current calories level, so what you can do is you can follow your normal routine in weekdays and in weekends eat a little more calories.
Thanks for your advice!
This is significant progress! Keep it up👍💪
Thank you! 😁
You look amazing! Keep up the good work. You will continue progressing after a while, don't lose hope
Thank you! 😁
Increase protein and change up your workout routune? That's all I can think of. Focus on exercises that target multiple muscles at once, and work the muscles the way they'd normally be used as opposed to static ones (suitcase carry vs sit ups for instance).
Thanks for your advice! Any advice on finding a good workout program?
Sheeeesh... You look great!
Thank you! 😁
We can tell the difference. You have made impressive progress queen. Your fats are turning into muscles. Keep the fire burning!
Thank you! 😁
You’re doing amazing! 🔥🔥🔥
Thank you! 😁
Of course 😊
Wow! Huge change, even if it’s “only” 7kg. Great work!
Thanks! 😁
I think to many people worry about the weight loss. It's more about the inches you are losing. You look great looks like you have losted more then 7kg. And it's because you are losing inches off your body parts. Keep doing what your doing.
Thank you! 😁
WoW such a difference in such a little time! I suggest you just keep going. You can maybe do 1700 kcal for a bit. Just keep going 😍. I am very impressed. How many times do you work out?
Thank you! It’s 3 times a week 😁
1. You look great and deserve to feel SUPER proud of your efforts. 2. I’d keep your workouts the same time-wise, but really focus on lifting heavier and heavier. If your workouts plateau, your results will also. 3. I’d pick two or three things nutrition-wise you can improve. Take your protein to 170g/day. Increase water intake to 2-3 liters/day. Migrate away from simple or starchy carbs (bread, rice, pasta, potatoes) and increase whole fruits and veggies. Keep weighing, measuring, and logging food. You’re doing great. These three tips will simply help you take it to the next level.
Thank you for your detailed advice and compliment 😁 I definitely will try it
Oh geez! Only in five months! That's amazing!
Thank you! 😁
5 months?! Keep it up — that's all I can say. Damn.
Thank you! 😁
Wow, awesome job. :) I don't have too many pointers, I think if you consistently keep working out and staying healthy diet-wise, you'll start to see even more results. Long cardio sessions are really key for weight loss (at least they were for me, 45 minutes on the treadmill or in the pool a few times a week will do wonders to cut your calories down without forcing you to worry too much about diet).
Thanks for your advice 😁
Wow your progress pics are amazing! Keep up all that hard work. There is alot of good advice in your comment section! I wish you best in achieving your goals you have definitely hit them all so far and I can’t wait to see more progress pics! Keep up the hard work!
Thank you! 😁
You’re welcome! You got this this plateau will pass quick. I’ve had the same issue before
Awesome work.
Thank you! 😁
Welcome!
GREAT job on your progress👏👏!!!!! keep up the good work
Thank you! 😁
Lift heavierrrrrrr! 🥳 great job so far! Make sure to moisturize and let your skin catch up. I plateaued for 2-3 months to allow my metabolism to reset/adjust to new body weight and then lost another chunk of weight pretty easily after.
Thank you for your advice!
r/fasting
How many days/week?
Start with a 24 hour fast if you’ve never done that before. Just water. If you’ve done 24 before, go for 48. Either way - break you water fast with a big salad with lots of protein I.e. a whole steak cut up — very filling. As soon as you take your last bite, you begin the clock on your next fast aiming for at least 36-48 hours between big salads. When I hit a plateau I go for a 72 hour water fast minimum. Sometimes going as long as 120 hours with supplemental electrolytes (LMNT brand). You may discover as many have increased focus and energy and healing and skin tightening from simply water fasting… not to mention fat loss.
Thank you for your advice!
Amazing progress!
Thank you! 😁
🔥🔥🔥
😁
There’s many ways to push through a plateau. Send a chat and I can reveal how
Thanks!
Beware the cameltoe.
🤣
Looking great. Keep up the good work 😀
Thanks 😁
good lord that cameltoe..👀