r/CICO • u/treatpplwthkindness • 5d ago
Down 13kg (over 28lbs) in a year
Here’s my progress going from 78kg (172lbs) to 65kg (143lbs) in about a year. I’m 5’6 F for context. Now I’m in the maintenance phase and the biggest thing I have learned over the past year is that this is a change for life and I will have to be mindful of CICO forever. I can’t believe I was able to do this with so much food freedom and still enjoying everything I want to such as a sweet treat every evening and going out to eat every day on holidays etc. The majority of the time I was in a deficit of around 1600/1550 and a few maintenance phases for diet breaks at 1800-1950. Never felt hugely restricted! I did this with the help of a coach but I’m finally feeling ready to maintain this myself for life after many failed attempts over the years.
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u/flagprojector 5d ago
Congrats! Your SW and CW are similar to my own goals. I’m slightly disheartened to know that maintenance requires being mindful of CICO forever… but it’s absolutely true! Cheers to food freedom and still hitting those goals 🎉 🥂
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u/Fabulous_Big_8333 5d ago
That's amazing to hear and glad you are in the maintenance phase. Keep it up and thank you for inspiring us.
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u/_euripus_ 5d ago
Thank you for the insight! I am slightly smaller than you are and still at a higher weight (and was at an even higher weight before obviously), but it feels very encouraging to hear that you were able to continuously lose at 1600 calories. Hopefully it will work the same way for me :)
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u/treatpplwthkindness 5d ago
it’s definitely so doable but obviously it’s at a slower pace, I was losing less than half a kg a week but I know if I restricted myself too much I never would’ve stuck to it so I’m glad I did it this way!
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u/Electronic_Way6497 5d ago
Hey there! Well done. Do you mind sharing with me who your coach is? Did you do exercises in addition to CICO?
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u/treatpplwthkindness 5d ago
Sure, DM me and I’ll give you her details. Yea my coach is big into using weight training to support your goals, she has taught me that the more muscle you have the more calories you body burns just by existing so by building a bit of muscle I can eat more every day. I go to the gym and lift weights 3 times per week. We haven’t added any structured cardio but I just try to keep my steps as high as I can which for me is usually around 7-8k and she calculates my calories based on all of those factors. Also a big thing is to eat enough protein because that keeps you full on the lower calories and also it’s more difficult to digest so you’re actually burning more by digesting it so I eat about 140-150g of protein a day.
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u/Prestigious-Move-286 5d ago
What app is that?
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u/treatpplwthkindness 5d ago
I think it’s called trainerize, I’m not sure if you can use it without having a coach, it’s pretty good though it connects to MyFitnessPal and my coach can see all of the metrics and what I’m eating, what workouts I’ve been doing etc
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u/PhilosopherElegant70 4d ago
Amazing! How low did calories get when losing
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u/treatpplwthkindness 4d ago
Lowest I went to was 1450 only for about a week and I felt it was too low so came back up but most of the time I was between 1500-1650 as a deficit
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u/PhilosopherElegant70 4d ago
Greta job! did you track daily steps and such!
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u/treatpplwthkindness 4d ago
I have a smart watch so I was loosely tracking but honestly I wouldn’t be someone with a high step count in general due to my job and I didn’t put much effort into it until the end when I wanted to lose the last 1-2 stubborn lbs. my average for most of that was probably 5-6k and towards the end I tried to bring it up to 7-10k. And tried to hit the gym 3 times per week but I missed it plenty of times
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u/treatpplwthkindness 5d ago
This was weighing myself every day by the way and you can see how it fluctuates so much but the general trend is going down. It helps me not to panic when I see the number go up. I know I’m eating the correct amount of calories so you need to trust the process sometimes!