I recently lost 100 pounds using a GLP1 (tirz) plus diet and exercise. Im bmi 22 now and ive never been a healthy bmi, at least since puberty when I first weighed myself and I was already overweight/borderline obese at 160 (very muscular back then though). I got a dexa scan and found im 21% bf mostly but 27% bf in the gynoid area. I am still bothered by my tummy although after 3 kids idk if ill ever see a flat tummy. I can see my ribs through my chest and on the sides, and my sternum also, so I feel like that looks too skinny even though my tummy is not flat. I have some mental health struggles related to my weight which is now super confusing and making it harder.
Im not sure what my goals should be now. Maintenance or still (mild) deficit to lose more tummy? I think building muscle will help the "too skinny" look in those areas but I still want to lose a bit of tummy fat. I do think my body needed a break, after losing the first 50 in 2 months and then steadily getting to 95 total lost in another 4 months. I have lost around 5 pounds in the last 2 months. Im not sure what a true maintenance is for my activity level but my rmr according to dexa is 1358.
I do still struggle to eat enough sometimes but im lowering my dose of glp1 slowly. I cant just cold turkey quit because I have tried and can't stop myself from binging again, so this way seems to be working for slowly adapting. That said i would stay on it for life if it helped me and kept me healthy. It already cured my insulin resistance, and i have very strong diabetes history in my family so I see it as preventative. I need to figure out what calories I need and make sure I can hit that goal.
Ive been running 5-20 miles a week since mid-late last year and added some home strength exercises i.e. squats, arm barbell work, bridges etc. I dont have a gym membership so my equipment is limited although I would consider small investments. I have 4 lb, 8lb, and 10 lb dumbells and a 15 pound kettlebell i mess around with. I dont have time to go to a class or anything dedicated, id rather do something at home.
5'3 124 pounds 31yo
Advice appreciated.