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SophiaK

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I thought I'd post my weight loss goal so that others may gain an idea of how I go about it, and maybe I can get an idea on how others may, as well. However, a few considerations about my history:
  • I've been a vegetarian since I was 12 years old. However, 7 years ago, I began eating meat, but only if I catch, kill, and prepare the meat myself. For example, I am a fisherman, so I add fish to my diet.
  • I've always been athletic. I used to gain muscle mass for football over the summer, and then lose fat after football season for wrestling, to go down one, two, and even three weight classes. So, I'm pretty familiar with gaining and losing weight in a specified period of time.
  • I am 5 feet, and 7 inches. I am currently 41 years of age.
  • In 2007, I weighed 142 lbs, with a 28 inch waist. My BMI was 22.2, and body fat percentage was 7%.
  • In 2010, I weighed 150 lbs with a 31 inch waist. My BMI was 23.5, and body fat percentage was 15%.
  • At the beginning of 2020, I weighed 195 lbs with a 36 inch waist. My BMI was 30.5, and body fat percentage was 20%.
  • Today, in 2020, I weigh 180lbs with a 34 inch waist. My BMI is 28.2, and body fat percentage is 18%.
So, if I weigh 180lbs, and my body fat percentage is 18%, that's 32.4 lbs of fat I could essentially lose. That would mean if I were to have 0% body fat, I'd weigh 147.6 lbs.

My goal, is to have a BMI of 18.5, meaning I'd have to weigh 118 lbs. Now, that doesn't mean I'll make that goal, but that's the bar that I set for myself. I may find a BMI/weight that I am happy with that's higher. I plan to make that weight by 2027. That means losing ~ 10 lbs of mass per year. However, the majority of weight loss will occur at the beginning few years, as opposed to the last few years.

That means at present course, once I lose 32.4 lbs of my current body fat, I'd have to lose an additional 29.6 lbs of bone density and muscle.

As of right now, I'm (hopefully) a few days away from taking MTF HRT. Once taking HRT, things might change, since my body will change.

My current methods (as of 07/10/2020):
  1. Every month since the beginning of 2020, I've been eating 100 calories less each month from a 2,000 daily calorie diet. I am currently at 1,300 calories a day, and in August, I will lower it to 1,200 calories a day. This eases the transition of eating less calories over time, rather than just going from 2,000 calories or more, to 1,000 calories or less. It's less of a shock to the body, and it's easier to to adapt to being hungry, and wanting to eat something. If I get hungry, I eat some nuts (sunflower seeds, pistachios, almonds, or pecans), that always helps stave off my hunger. Note: I kept track of my calories online, but I've decided to keep track of my calories on a spreadsheet on my computer, instead. It's much faster this way because I don't have to search and have the website load and save each type of food, along with the amount of calories. I just look up the calories online, and since my daily/weekly diet mostly repeats itself, I don't have to keep putting in the same entry all the time. Once I have a full week of my diet logged, I'll post an image to show you how I have it set up.
  2. I drink at least 2 cups of tea (white tea, green tea, or black tea, with or without herbs), and at least 1 cup of coffee a day. This helps keep my metabolism up throughout the day due to my age (with the help of caffeine). If you're younger than 25, I wouldn't do this, because your metabolism will already be at a good rate, and if you don't take the usual caffeine amount for a few days, you will get intense migraines, which will throw off your daily routine.
  3. I did not exercise since the beginning of 2020, but I've always been active (walking, swimming, hiking, etc.). I've now started to incorporate aerobic exercise only, no weights, and no strength exercises, just body toning exercises for my abs, hips, and butt. The bulk of my muscles are on my chest, shoulders, arms, thighs, and calves... so I'm trying to avoid any exercises that focuses on those areas.
  4. I am only exercising 2.5 minutes a day, every day, for the month of July. In August, I will increase it to 5 minutes a day. September, 7.5 minutes a day. October 10 minutes a day. November 12.5 minutes a day. December 15 minutes a day. Again, this will help me with keeping my exercises going without having it shock my body along with lowering my coloring intake every month.
  5. Adjustments will be made based on how I feel. If I get dizzy, or nauseous, or some other symptom pops up, then I evaluate whether it's from the lack of calories, too much activity or exercise, or not enough specific nutrients. Even though my target for December 2020 is a 800 calorie per day diet, with 15 minutes of exercise a day, let's say in September, when I'm at 1,000 calories a day, and exercising 7.5 minutes a day, I'm continuously getting dizzy, or headaches, etc. Then I decrease my exercises back to 5 minutes a day. If nothing changes, then I increase my calories back to 1,100 a day. If things get back to normal, I decrease my calories back to 1,000 calories a day, while maintaining exercises at 5 minutes a day. Basically, I'm fine-tuning my caloric intake with my exercises so I don't overdo it. Once I reach that point, then every month, rather than decreasing 100 calories per day for that month and increasing my daily exercises by 2.5 minutes for that month, I only decrease my calories that month. Then the next month, I'll just increase my exercise minutes, and so on.

Of course, things will change once I'm on HRT, but that's my current method I'm implementing, and I'll post updates on this original post (OP) at the end of every month.
 
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Linde

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@Sophia, please remember that you need some body fat if you want to have GRS, because they need some fat down there to make everything look good.
Also once you on HRT and your testosterone is suppressed sufficiently, you will gain fat to create the female curves a little more, plus most of any boob growth will be fat. you might have to think your goals over a bit, and adopt them to female conditions.

Hugs
Linde
 

Maddie

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That's a lot of thinking Sophia!


Seriously, I'm going to have to refer back to this thread. Difficult wrapping my mind around such short periods of exercise!
Hope you update on progress.

Impressed by your analysis, your previous body weights, and your sourcing of meat.
 

SophiaK

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@Sophia, please remember that you need some body fat if you want to have GRS, because they need some fat down there to make everything look good.
Also once you on HRT and your testosterone is suppressed sufficiently, you will gain fat to create the female curves a little more, plus most of any boob growth will be fat. you might have to think your goals over a bit, and adopt them to female conditions.

Hugs
Linde
I don't plan on having GRS, but if I change my mind, I'll be eating lots of ice cream. :)
I'll most likely be adjusting things once I'm on HRT, which is why I'll be updating monthly, based on how much I'm taking, and what my blood levels are. I am hoping that my insurance will cover most of my blood tests.

That's a lot of thinking Sophia!


Seriously, I'm going to have to refer back to this thread. Difficult wrapping my mind around such short periods of exercise!
Hope you update on progress.

Impressed by your analysis, your previous body weights, and your sourcing of meat.

Thanks Maddie! Yeah, I used to workout 2 to 4 hours a day! But, that was when my metabolism was high, and I wasn't watching my caloric intake, since I was gaining muscle while losing fat. Now that I'm limited on calories, I have to watch my activity level, but make each exercise count!
 

Katie

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I am not sure if that weight is realistic. Remember, you went through a male puberty. Even with a lot of muscle loss, your skeleton still weighs more than a cis woman's.

I am 5' 5" and back in my triathlon days when I was 8% body fat I was 165 lbs. With HRT and and hopefully some upper body muscle loss, I figure a healthy weight for me as a woman will probably be around 140-145 lbs. I have a long way to go, since I was 197 lbs. two days ago. However, I lost 60 lbs. once before and know that I can do another 50 if I stay committed.

With you being 2 inches taller than me, I will be surprised if you can healthily get yourself under 135 lbs. Please be careful, and consulting with a physician might be a good step toward planning a healthy weight goal.
 

Katie

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Also, you do not want to lose weight by losing bone density. You should do every healthy thing you can to minimize bone density loss. Once you're an adult you generally can't regain bone density once it is lost, only prevent further loss.
 

Denise s.

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4 years ago I was at my heaviest and most depressing part of my life. I started losing weight because mu wife was concerned. She started meal planning with low car high protein diet and I joined her on it well she lost a total of 30 lbs in a year and to-date I've lost 145lbs ( before I weighed 465lbs my heaviest ) now I weigh what I weighed in high school 40 years ago.
My goal is to reach 220lbs and at 6'1" i should look proportional. But the low 200's is my goal...
 

Linde

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I used to be 6' 1", and was a bit over 210 lbs, but I looked pretty chubby at that weight. I am now 195, and I want to lose about another 20 lbs to have an OK shaped body.


Linde
 

Denise s.

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Well linde considering I was so over weight if I can get down another 100 lbs ill be so happy.
For most of my life I was so miserable that food was my crutch.and now I have a reachable goal
 

Linde

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Denise, overeating is a common thing for inhappy or depressed people.
I am currently going through a phase of depression, and I gained 10 pounds already. It not really overeating at meals, it is consyant nibling at something to get some kinf of satisfection.
I know exactly what caused my weight gain,but I still continue this behavior. I now decided to put a stop to it, and simply not to buy the pleasure foods anymore. I have to see if I can stay strong enough to mintain it.
I have a good reason for loosing weight. In about two months from now, I can be intimit with men, and I want to look as good as I can for any possible guy.


Linde
 

Denise s.

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Well thats a great reason, my weight loss is so I can look better as a female than I ever was as a male.. my biggest problem is when I get in my depressed mode I by the junk food and sometimes I'm not even thinking about what I'm buy, it just that I'm buying it....
 

Linde

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And exactly that is why I gained weight lately. The impuls junk food buying.

I try to keep that under controĺ now, cause if it is not in the house,I don't eat it. If I buy it, telling myself I will control myself and not eat it, will work for a few days only, and I am back stuffing it into my mouth.


Linde
 

Denise s.

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Well I know I shouldn't buy it and u should be buying healthy choices like fruits and veggies and I do that for about a week but I just tend to go back to the junk food and I'm trying to stop it but its harder than most think.
Healthy food costs twice what junk cost and junk tasts so much better. So I think that's why I end up going back to the junk .its more about cost I think
 

Linde

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Fat, sugar and salt are taste enhancers. And most junk food contains either fat with sugar or with salts. These combinations are scientifically developed and mixed that one cannot resist them. The only way to not eat them, is not having them in reach, and the best place to keep them away, is to leave them on the tor shelf! We have to learn this, it is darn hard, but it is the only way to lose more fat!


Linde
 

Denise s.

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Linde you are so right .after all when I was a kid everything was made from scratch. And it took so long to make it(sweets) you only had then on birthdays or special occasions. And when both parents needed to work people started putting on weight... because if i have to make it ill say i really don't want it....
 

Denise s.

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And when both parents had to work more stuff was ready made or came out of a box...
 

Linde

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I was lucky, because my parents had a business, we had a full time nanny at home. There were freshly made meals only, and no fingers were allowed in the cookie jar.

My eating "disorder" started, when my wife moved out. It was clearly depression initiated eating. The terrible thing was, I knew what bad stuff I was eating. As a medical professional. I clearly knew what crap I did to myself, and I still did it. I was so deep in the hole at that time, I needed a therapist to get out of it, but that eating stuff is hard o fight against, and f you don't have clear very important to you goals, you cannot really stop! I was about 300 lbs at one time, and because I wanted SRs so bad, I got myself down to 195 lbs. Now I have to find a real good reason to shed the last 20 ponds!

Linde
 
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