Started IF mid way through September - only earnestly in the beginning of October.
I’m 27 - F - 5’6 - No underlying health issues
Began at about 165lbs and am now down to 140/142lbs this morning (it always fluctuates a few lbs)
Goal: 125-130 lbs.
IF Schedule:
20:4 typically. Sometimes OMAD, sometimes 18:6 depending on what my body is telling me that day (I try to listen to it if it’s telling me to eat more).
Workout:
5 days a week: 20mins core/strength - 3 days a week: light cardio for 4 hours min. 2 days a week: rest
Diet:
1600 cal a day
600cal smoothie each day (1/2 banana, 2 1/2 cups fresh power greens, oat milk, tbs peanut butter, tbs hemp seeds, tbs flax seeds, tsp honey, blueberries, rices cauliflower, açaí, strawberries)
1000 cal leftover for other food.
I’ve cut out sugar, unhealthy fats, and empty carbs.
My other meals (other than the daily smoothie) are usually a lean protein like turkey meatloaf, chicken, or tofu, some sort of veggie either roasted, seared or steamed (no oil or fat, low salt), and either brown rice, tortillas, or whole wheat pitas for bread/carbs.
I also make my own perfect bars at home for snacks (300 cal each) - these are just oat flour, peanut butter, honey, and protein powder.
Struggle:
My weight loss journey has always been a routine of plateau, drop 5-10lbs at once. Plateau, drop 5-10lbs at once. Repeat. Except in the past, after the first plateau I would always gain that weight back again. This is the first time I’ve made it to a second drop of 5-10 lbs.
I really want this to stick. I haven’t been below 145 in ten years, and I can see that my goals are within my reach.
Issue is, where I’m at now is my body’s baseline “little extra emergency padding” comfort zone. The layer of fat I have is that last few inches that is always the most stubborn of all to get rid of and I definitely see how much harder this next part of the journey is going to be compared to the last few months.
Based on the info I provided, are there any tips, or extra things I can (or shouldn’t) do to give my body that extra boost to get rid of the weight? I’m not sure if I need to just be patient and stay the course, increase exercise, decrease calories, or what!
Any advice, similar journeys, or thoughts are appreciated!
I’m sure I’ll think of more later but now a few things jump out:
Consider replacing one more more of the animal meat with beans or lentils. Even chicken has saturated fat
Rather than juicing your greens, have you considered steaming them? The fiber you get by ***not*** juicing will help with satiety and also increase your microbiome health
If your budget allows, consider swapping out organic quinoa for brown rice. Quinoa is the only grain with a complete amino acid profile. You’ll remove the arsenic by skipping the brown rice, and the protein from the quinoa means you might be able to selectively cut out a little bit of protein from an animal source, which will further reduce daily caloric intake without compromising your macros
If you want, post your current exercise routine, sets, reps, etc. Even if you don’t want to post, just know that the body becomes efficient at whatever task is given. This, in turn, means your body may not get the same positive response if you’ve been doing the same workout for 2 months or more. There is absolutely nothing wrong with coming back to a lift that works well for you after doing a slightly different movement pattern for that same body part