On to how this relates to the weight loss/gain categories.
As you start (or continue) on your fitness journey, obviously you will CHANGE. Recommend starting out with a journal, measurments of all the key body points (calfs, thighs, hips, waist, chest, shoulders, biceps, neck, etc.), weight, and take some nice 'before' pics to compare with later on. Ideally, take pics in well lighted area so you can get some good shadowing and wear something you can wear again later to get true comparison pics.
Then comes the food part. Especially early on, keep track of what you are eating with each meal, ideally when and quantity. TRUTH TIME: measuring is a PITA to me, so I don't do it, but can keep track of how many meals I get out of a batch of lentils, or like my breakfast concoction today the measures of quinoa, lentils, pepper, onion, light-life sausage, etc. so I can adjust later on.
Mike Dolce suggests for his followers, using a general 3-day assessment period continually. If you're getting too lean/too light or starting to get 'soft' in all the wrong places. Time to adjust. Look at yourself in the mirror every day, watch the scale, how do you feel. Looking like your BMI is going up or down, face/neck getting leaner or fuller.
Then based on those findings, ONLY make a 10% adjustment to everything you eat.
Getting soft, 10% reduction. Getting too lean, 10% bump up.
Yes you can, of course, make adjustments to your workouts, but that is much harder to quantify. What would be 10% more vigor or 10% less?
10% adjustment for 3-days, then re-evaluate. That can take 2-3 cycles to really lock-in what your new plan should be. Small tweaks.
That makes a lifestyle adjustment as opposed to yo-yo dieting. SMALL increments.
Might suggest like many here, if you're LOSING too much weight or too much muscle mass, REALLY hit up the board here with:
- What/how you're working out
- What/when you've been typically eating (detail important here to know if issue is calories or nutrients, quality of foods or quantity of foods)
To me, nutrition is a complex equation with many variables. Some of live in very different parts of the world. Different food availabilities. Different allergies. To simply give up on going plant-based and succumbing to the rest of the world's opinion which is 'See, eating plants is rubbish, you need to eat animal products!' may be easier, but not better for you in the long run. And please, don't just start taking more random suppliments with hopes of filling in holes in your nutritional plan -- it's not hard, it's not rocket science, just takes learning stuff we weren't necessarily taught growing up.....
Off to clean litter trays...I know, right?
Hope this is helpful! Maybe with a singular thread for the topic it will make it easier in the future?