Can anyone help me lose my overweight, please 😭🤌🏼? 30F, 75kgs, 5’7”: best practices and common mistakes to avoid

Understanding Your Starting Point at 5'7" and 75kg

As a 30-year-old woman weighing 75kg at 5'7", your BMI sits around 26, placing you in the overweight category. This is a common starting point, especially with hormonal changes from stress, thyroid shifts, or perimenopause signals that make fat loss feel impossible. The good news? My approach in The CFP Weight Loss Method focuses on sustainable fat loss without extreme diets that you've likely tried and failed before.

Begin by calculating your maintenance calories. At this height and weight with a sedentary lifestyle, you likely burn 1,800–2,000 calories daily. Aim for a 300–500 calorie deficit to lose 0.5–1kg per week. Track using a simple app for two weeks to establish your baseline without overwhelm.

Best Practices That Actually Work for Busy Women

Prioritize protein pacing: consume 25–30g of protein at each meal to preserve muscle and control hunger. For diabetes and blood pressure management, focus on low-glycemic meals like grilled chicken with vegetables and quinoa. Walk 30 minutes daily—split into two 15-minute sessions if joint pain flares. This gentle movement reduces inflammation without gym intimidation.

Incorporate strength training twice weekly using bodyweight or resistance bands. Focus on squats, wall pushes, and seated rows to build metabolism-boosting muscle. Sleep 7–9 hours nightly; poor sleep disrupts hormones like cortisol and insulin, stalling progress. Hydrate with 3 liters of water daily to reduce false hunger signals.

Common Mistakes That Sabotage Long-Term Success

Avoid crash diets under 1,200 calories—they slow metabolism and trigger rebound gain, worsening hormonal imbalances. Don't ignore strength training in favor of endless cardio; without muscle, your body burns fewer calories at rest. Skipping meals leads to overeating later, especially with blood sugar fluctuations common in your profile.

Many women obsess over the scale instead of measurements and energy levels. Track waist circumference weekly—losing 2–4cm monthly signals true fat loss. Insurance limitations mean focusing on affordable home strategies rather than expensive programs. Finally, don't tackle everything at once. My method emphasizes one habit every two weeks to prevent burnout.

Creating Your Simple Weekly Plan

Sample day: Breakfast—Greek yogurt with berries (25g protein); Lunch—turkey salad wrap with veggies; Dinner—baked salmon, sweet potato, and broccoli. Two snacks like apple with almonds. Total around 1,500 calories. Adjust based on hunger and energy. Consistency beats perfection. In three months, most women following this lose 6–9kg while improving joint comfort and blood markers. Start small today—your body will respond when you work with it, not against it.