Weight Loss Advice

Hi All,

I wanted some advice from you all. I’ve had a really bad journey with weight and weight management. I’m finally going to an endocrinologist to see if they can help.

It’s a long story, however, anyone who could help, I would be grateful.

For context - my family hereditary doesn’t have lean people, my family is overweight and obese (mostly on my mom’s side and I’ve taken those genetics). I was really heavy when I was in college, my maximum weight was 75kgs and I had never worked out in my life. Short girl 5’2-3”, so I was really plump. Started weight training, in the beginning I had to do a lot. Bad trainer, so he was making me eat 600-1000 calories, and I was working out really heavy. I used to walk 10,000 steps, run almost everyday and workout for 1.5-2 hours in the gym. Did 6 months and lost like 15 kgs. Covid hit and I was home, so worked out with only 30kgs with a home gym, but met a new trainer who taught me nutrition, so I was eating human calories and lost more weight. I was 50kgs by the end of the cut and maintained that for 2 years. Then changed countries and couldn’t workout for a year. Had no time to workout, cook, or eat. Was trying to save money so ate only at a dining hall at school (got barely one meal a day) and hence crash diet.

Got mono, and metabolism, body everything took a hit and gained back a lot of weight. I was 63kgs when I started working out back again, and started eating properly. This was back in 2023 (was also in a bad relationship). So now worked out on and off in 2023, 2024, was eating decently, I don’t think any crash diet episodes happened. However, was eating 1200-1800 calories in the period. I started traveling for work in 2024, and travel for atleast a month at a time.

Weight increased to 67kgs by May 2025. So started losing weight. Walked 12-15k steps a day, eating really healthy, working out 4-5 days a week. Lost 4 kgs and was 63kgs again by September 2025. Then fell sick on a trip for 3 weeks and workout cycle broke. Weight started creeping up again (was still working out and walking) and I hit 68kgs. Then my trainer decided this is a bad and weird pattern and we need to go into maintenance for a bit. Did 2300 calories for 4 weeks (had to break to go on another trip). Didn’t gain any weight during maintenance. And then got food poisoning and weight crept up after to 70kgs.

Now I’ve been 4 weeks into a 6 day workout, walk as much as possible, eat 1600-1700 calories (140gm protein) a day diet. And I am maintaining my weight at 70kgs.

Good news is that I’ve packed more muscle than I ever had in my entire life. I have 53 lbs of muscle (inbody scan) and I’m lifting more than ever.

One of my goal is to keep lifting and build more muscle and keep eating the same for however long it takes to start seeing that dip in the scale just by metabolic shift. Eat a high protein diet and Whole Foods (clean eating) and just be consistent, eventually the body will succumb to it.
Once the workouts feel comfortable, adding more cardio to it.

What would you all suggest?

TL, DR: F (27), having a bad metabolic journey and gaining weight despite being active. Gained weight from 50kgs to 70kgs and isn’t reducing.

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Keeping motivation up during weight loss journey? - 5ft4 and 80kg, 4.2kg loss

I'm 24f, and have been on a weight loss journey since May. I started at 84.2kg but now it seems harder to cross the threshold into the 70s.

I've been eating 1360 net cal per day with the odd day where I ignore calorie counting. I have been upping my activity but not by much as by the end of the day after work I struggle with energy levels. I'm not sure why this is.

I feel like I can sense the motivation starting to waver which is scaring me...I don't want to go backwards on my journey. I feel like I've been here so many times, and I just need to keep going. I'm scared on the repercussions of not losing the weight.

I gained 20kg over 2 years (64--> 84kg) which has been really hard to process, and currently trying to eat in line with my hormone health. I'm aiming to get back down to my healthy weight of 65kg, and feel happy and fit and energised again. What kept you going in your journey - what's the best words of advice or mantra that stuck with you?

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Overtraining? Blocked weight loss

Hello!

I'm a 30-year-old woman, 9 months postpartum, and I'm trying to lose 20 kg (about 44 lbs). I've always been very active. I danced extensively until I was 18, and for the past 12 years I've been into fitness.

I had a major weight loss in 2015, when I dropped to 55 kg (121 lbs) at 176 cm (5'9"). I lost about 20 kg (44 lbs) in total. However, over the following 11 years, I gained it all back, and then some. To be fair, 55 kg was nowhere near a healthy weight for me. I was way too thin, but I think it's worth mentioning because I feel like it probably messed up my metabolism.

Over those 11 years, I managed to maintain a more reasonable weight for my height and muscle mass, around 75 kg (165 lbs). However, there were periods where I did too much cardio, especially indoor cycling (SoulCycle-style classes). Right before COVID, I was doing a lot of it, and when lockdown forced me to stop, I gained 10 kg (22 lbs) incredibly quickly and never managed to lose it again. Again, I blamed my "broken" metabolism.

I got pregnant at the end of 2025, weighing 82 kg (181 lbs), which was already my highest weight ever. By the end of my pregnancy, I weighed 95 kg (209 lbs). Thanks to breastfeeding, I lost all of the pregnancy weight, and even a little more, very quickly, despite not exercising at all.

Then I stopped breastfeeding. I gradually got back into working out, but combined with sleep deprivation, the stress of moving, and a complete lifestyle change (I'm now much more sedentary and live in a smaller town where I drive everywhere, whereas I used to live in Paris and walk at least 5,000-6,000 steps a day just from taking the metro), I gained all the weight back. So here I am again at 95 kg.

At the end of April, I started a calorie deficit and lost 4 kg (9 lbs) in the first month. I've also kept the healthier habits I developed. However, I've now been stuck at 91 kg (201 lbs) for the past two months, and I'm starting to question my training routine.

I'm wondering if I might be overtraining. My daughter is finally sleeping through the night, so I'm getting decent sleep again. I've also been trying to walk much more and even bought a standing desk.

My current weekly training schedule looks like this:

\- Monday: 30 min lower-body strength training (Roxie Jones, Alo Moves)

\- Tuesday: 30 min upper-body strength training (Roxie Jones, Alo Moves)

\- Wednesday: Rest

\- Thursday: 45 min full-body strength training (Roxie Jones, Alo Moves)

\- Friday: 30–45 min intense Vinyasa Flow

\- Saturday: Restorative Flow yoga

\- Sunday: 20 min Bootcamp/HIIT circuit

Roxie's workouts on Alo are actually pretty cardio-heavy, so they feel more like bootcamp sessions than traditional strength training. I use dumbbells ranging from 2 to 9 kg (4.5 to 20 lbs) per hand.

I've gone through almost all of Roxie's workouts, so I'm now switching to other trainers like Sydney Cummings on YouTube.

I also want to mention that over the past few months, I've clearly gained muscle. I can feel the difference in my body, I look and feel more toned, but my weight hasn't moved despite staying in a calorie deficit.

What would you recommend to restructure my training plan and help me break through this plateau? I'm not looking for rapid weight loss, just a way to get past this stall.

P.S. I absolutely hate running, so anything but that please! 🤣

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Weight loss Frustrations

I have gained about 20 lbs in the past year and I’m so frustrated. Last August, I moved from a city to the suburbs. It was a big change in part because I had been living alone and due to unforeseen circumstances had to move back in with my family. I was trying to lose weight before the move and had lost around 5lbs in one month so I know I can do it.

In the city, I walked everywhere - work, grocery shopping, restaurants, etc — and now I don’t walk anywhere. I’ve been trying so hard to motivate myself but I just can’t get back into it. I’ve now been going to the gym for the past month 3x/week. I haven’t seen any changes but I do feel stronger so that is a positive.

Since moving home, I’ve also been tracking my calories and am struggling so much to stick to it. I did not have this problem before when I tried and successfully lost weight in the past. I know I just have to be strict with myself but it is so hard living with other people and just being in less control of what I eat.

What is really making me want to get disciplined with the calorie counting is I went to the doctor last week and when I noted I was struggling to lose weight, she asked if I would try a GLP 1. I’ve been spiralling since. I don’t think I’m huge (I wear a size M/L or 8-10) but apparently I’m obese. I’m also close to my highest weight ever and that is making me panic and feel bad so now I just really need to kick it into gear. I am going to cut to 1300 calories with only a 50 calorie margin of error. I know I can do it because I’ve done it before but it’s just so daunting!

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Weight loss journey. Round 2.

Back in 2020, I was 480Lbs. Decided enough was enough. Completely cut-out carbs and intermittent fasted every week from Monday to Friday, then binged on whatever the hell I wanted on Saturdays and Sundays. No limits.

Doing this consistently resulted in me going down to 300Lb in about 18 months. Couldn’t believe how effective it was. At my peak, I went a solid month, 30 days straight without a cheat day and lost 35Lbs that month. I was on fire.

Then, out of nowhere, I suddenly got extremely depressed and stopped caring. No idea why at the time. Over the course of the last 4 years I completely stoped controlling my eating and ballooned back up to 480Lbs AGAIN.

At this point I figured my only hope against such extreme yo-yo-ing was some kind of extreme measure like gastric bypass or ozempic (which at the time was unaffordable for me) I began the long process of jumping through all the hoops they make you go through for gastric bypass surgery, one of which was a large battery of blood tests. This inadvertently revealed the REAL issue for my complete drop-off in motivation. My testosterone was in the toilet. It was like 140. Lower than low.

Unfortunately my doctor is absolutely useless. She called me to inform me that my testosterone was critically low and her exact words were “Sorry, but I’m not really sure what to do with this. I’ve never dealt with anything to do with testosterone before. Hope you can find help.” She didn’t even think to refer me to a Men’s Clinic or anything. I had to jump through a bunch of hoops to find a specialist on my own.

I was prescribed TRT, I’ve been on it for 3 months now and it has completely given me my life back!! I’ve been in the gym doing intense cardio and strength training for 25 days in a row now and I am down 40Lbs.

It is hard not to be discouraged over losing so much progress, but hey, that’s life sometimes. No matter how far you fall, you can always get back up. Let’s goooo!!!!!

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Struggling postpartum weight loss

I was 20 body fat before getting pregnant, currently 40 percent and don’t recognize myself. Immediately after giving birth I was around 15 pounds from pre pregnancy weight but since then my weight is just increasing. I’ve literally gained 10 lbs in 3 weeks.

I’m not overeating or eating out. I eat a generally healthy diet consisting of a lot of whole foods protein, Greek yogurt, fruits and eggs. Nothing that would cause an increase like that. My carb source is usually a side of jasmine rice 1/2 cup or sourdough with breakfast.

I’m in shock, I don’t know what’s going. I really can’t eat below what I’m currently eating as I’m sure I’m sure it’s between 1600-2000 calories at most. What is going on?

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Losing while injured?

34M, basically the title. For context I was 305lbs at some point, down to 260lbs, got some knee pain set and hold me back. Not being able to play sports as my escape, I comforted myself with foods (mostly sweets) and went back to 296lbs. I then picked myself up, started building some better habits, took a liking to swimming, so I started learning, knees felt a little better so I went back to sports, was making progress towards 285 and boom ruptured a ligament. For the 1st couple of weeks, I was a little depressed and went back again to the sugar cravings and I am back to 294. I now realize that moving all this weight without having prepared or maintained my muscles to handle the load caused the injury. I’m working on bettering my nutrition. Is there any way for me to get back on the weight loss track? My leg is completely out of commission, can’t bend nor bear weight, so I’m thinking of buying a bench and some free weight to create some burn. Has anyone gone through something similar, is anyone willing to share some tips?

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