Advise on routine/motivation

Hi everyone! I’m looking for some motivation and a fresh set of eyes on my macros and gym routine.
Today is the start of week 4 of my cut.

I’m 35F, 5’4”, and looking to lose about 15–20 lbs and get back to my “happy place” which is around 130 lbs. I’ve been sticking pretty consistently to my macros and gym routine, but I noticed today that the scale hasn’t moved.

I know four weeks isn’t a huge amount of time, and I’m trying not to obsess over the scale, but I’m a little worried about motivation. I’m a teacher and go back to school next week, so I’m anticipating that my routine will get harder to maintain that’s why I’ve been trying to build some mini habits now so that I don’t rely entirely on motivation once school starts.

Ideally, I’d love to be in the low 140s by October and the low 130s by Christmas, but I’m not sure if that’s realistic.

Here’s where I’m starting:
SW: ~152 lbs
GW: 130 lbs
Height: 5’4”
Calories: ~1,300/day
Macros: 120g protein / 120g carbs / 40g fat

My current workout routine
Day 1: Lower body + core (lighter weight/higher reps) + 30 min elliptical
Day 2: Upper body (lighter weight/higher reps) + 30 min elliptical
Day 3: 45 min elliptical
Day 4: Rest
Day 5: 45 min elliptical + core
Day 6: Lower body (heavier weight/lower reps) + 30 min elliptical
Day 7: Upper body (heavier weight/lower reps) + 30 min elliptical

Eventually, I’d like to reduce some of the cardio and move toward 4 days of weight training + 1 cardio day, but I’m starting here because I want to build consistency and I am still really novitiates and trusting the process.

Has anyone else had a similar amount of weight to lose, and what helped you stay motivated when the scale wasn’t moving? I’d really appreciate some honest feedback and/or motivation!

P.S.- I am not taking a GLP1 or any weight loss medication.

TIA!

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Down the first 15 lbs!

I (22F, 5ft 7in) have been overweight for the past few years, my highest weight as of a few months ago was around 290 lbs. I had put on a lot of weight due to an injury where I was unable to walk for two months (while eating way too much junk) and haven’t been able to get it off yet.

I’m also in a serious relationship, and we’re hoping to get engaged and married within the next few years. Because of this, I’ve decided that I want to get to a healthy weight by the time we get married. Over the course of the past few months, I have lost 15 pounds and am down to 275, and I am so so happy and proud of myself!

I used to be one of those people who thought that weight loss was naturally easier for some people due to genetics and that weight loss just didn’t come easily for me. Over the past few months, I’ve realized that it actually is just calories in versus calories out. One thing that has been working great for me is eating foods that are low calories for their volume, like cucumbers and blueberries and stuff like that. It helps me feel full while also staying within my calorie goals. I’ve also been learning how to stop eating when I think I’ll be full soon, because in the past I’ve struggled with eating too much even past the point of feeling full. Both of those have been huge game changers.

Some days are frustrating when the scale stays at the same weight for a few days, but then I swear I’ll wake up one day and it’ll say I’m down like three pounds overnight lol. Apparently this happens for some people.

Anyway, yeah! I’ve never posted on here before, but reading everyone else’s stories is really motivating and I have been so proud of myself so far. I am determined to become the best version of myself for myself and my future. :)

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week one progress - 2kg down

hi! i (20f) started my weight loss journey exactly a week ago and i am already 2kg down :) i will say i think the reason its a slightly bigger number for only a week is because when i started i had just come from a vacation where i ate quite a bit so some of that may have been temporary fat.

i was at 72 kg and i am now at 69.5 :) i have been eating in deficit (under 1600 calories) and been trying to take walks each day! here are my stats.

day 1 - 1.6k calories - 6k steps

day 2 - 1.4k calories - 9k steps

day 3 - 1.8k calories - 1k steps (bad day. had to wake up early, mom made lunch that was higher in calorie but not so filling and i was tired as hell and the heat was impossible for me to take a walk in...)

day 4 - 1.2k calories - 11k steps

day 5 - 1.2k calories - 12k steps

day 6 - 1.4k calories - 11k steps

day 7 - 1.6k calories - 10k steps

i am super happy and im glad i have discovered a healthy way to work on my weight while still eating what i enjoy :) and i feel much better after being more active!

i will admit im not sure if calorie count is correct on the dot but i made effort for it to be as accurate as possible and id oftentimes log in slightly more just in case...

working towards my goal of getting to 55kg :3

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FINALLY IN ONE-DERLAND 🎉

I finally made it to one-derland – a milestone I never thought I’d see!

The last time I saw a number on the scale that began with a 1 was college (which, for me, was many years ago!) – and even then, it was followed by a 9, and it was after I spent an entire summer literally starving myself and exercising upwards of 4 hours per day. Needless to say, that wasn’t a sustainable weight loss plan, and I packed all the weight back on and then some. I have been overweight since middle school, and likely considered medically obese since high school. At my heaviest, I was around 265 lbs (5’3” female). After numerous failed dieting attempts, I’d given up on the idea that I would ever be able to achieve a
healthy weight, and had kind of decided to “let myself go” – eating whatever I want and excusing myself from pretty much any form of physical activity, telling myself I was just destined to be overweight.

I wouldn’t say I didn’t care anymore. I was just in denial about how truly unhealthy I really was, and I’d
convinced myself that the version of me captured in photos was just “bad angles” that didn’t reflect what I actually look like. It’s impressive the things we can convince ourselves of when we want to believe them badly enough. I really started to believe that weight loss just wasn’t possible for me long-term.

That came to a head last year when someone captured a candid photo of me playing in the floor with my toddler nieces and nephews. The photographer’s intent was to capture a sweet memory for me, but all I saw was how unhealthy I looked. The difference between this photo and the hundreds of others I’d denied over the years was that this one wasn’t just about vanity. Sure, liking the way I look in a photo would be a perk, but this was about being the best version of myself I could be for the people in my life, and being healthy enough to do the things I want to be able to do.

I spent the next month cleaning up my diet and hitting the gym, and I did see some weight loss, but I struggled terribly with food noise just like all the times before. I was terrified I’d eventually “fall off the wagon” like I have so many times before, and I was determined not to let that happen. Last summer, I wound up doing something I used to swear I’d never do: I started taking a GLP-1, and it has honestly been one of the best decisions I’ve ever made. (Disclaimer: I totally understand that they are not for everyone, and I do want to be clear that I am in no way suggesting it is a necessity for weight loss. I’m just being honest about what finally made the difference for me.)

Anyway, I don’t know how else to recognize this important milestone in my journey. People who’ve never struggled with their weight the way I have cannot appreciate what a big deal it is for me to see a number on the scale like 199.4, but I know there are people here who can, so I’m coming to you guys. If there is someone reading this who is just starting their journey, I know this sounds cliche, but seriously, IF I CAN DO IT, SO CAN YOU!! I am the last person I ever thought was capable of losing 60+ lbs given my history of failed yo-yo dieting.

In addition to the number on the scale, I’m also celebrating two non-scale victories: First and most
importantly, my blood pressure has improved so much. I was hovering between Hypertension 1 and
Hypertension 2 prior to starting my weight loss journey, and now, my doctor describes my numbers asincredibly good (116/64). Secondly, my appearance has changed drastically, and with that, so has my confidence. I don’t think I’ve ever felt better in my own body. I still have a little ways to go, but here’s to now

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3-Month Weight Loss Journey - Looking for Support & Feedback

Hi gym girls! I’m starting a 3-month weight loss journey and would love some support, accountability, and feedback on my plan.

I’m currently 172 lbs and my goal is to get as close to 145 lbs by November 21st if I can. I know that’s a very ambitious goal, so I’m focusing on consistency, getting stronger, and losing fat in a sustainable way.

My plan is:

* Gym 4-5x a week
* About 40 minutes of strength training + 40 minutes of cardio each workout
* Protein-focused meals with chicken, turkey, fish, rice/potatoes and lots of veggies
* Snacks like Greek yogurt, fruit, protein shakes and hard-boiled eggs
* I usually skip breakfast and just have my coffee, then eat lunch and dinner
* Cutting back on takeout, sweets and unnecessary snacking
* Staying active and getting my steps in outside of the gym

I’d love to hear from anyone who has done a similar weight loss journey. Does this sound like a good plan? Any advice?

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Seeking motivation to lose weight

22M, 5’8” and currently weight around 192lbs (87kg) looking to cut down to around 155-160lbs (70.5-73kg). Need motivation and advice from those who have been successful in their weight loss journeys as I’m starting mine. I haven’t been happy with my weight for a while and I’m looking to change that now to avoid side effects down the road given that there’s a family history of type 2 diabetes.

Currently, I do have a gym membership although I want to use it more but have found myself dealing with a lack of motivation given that I come home from work exhausted and finding myself not wanting to go to the gym at all. I went tonight for the first time in about a month as I’ve been insanely busy and haven’t had time for other things. Currently I do get between 8,000 and 10,000 steps a day. What else can I do to help me lose the weight? Thanks!

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It gets better!

Hey all, just turned 36 the other day and am 6’1 and 182. I started this weight loss at my max of 220 in march after a breakup and went full steam into getting my health back.

I was super strict and obsessive with it and took no days off losing almost exactly 1% a week for 19 weeks. I had a big trip planned and made it in early August.

The trip was a blast and I felt more confident than I had in a decade and I was able to consume normally without too much gain.

It’s been about 3 weeks since then and I weigh in once a week now which honestly is so refreshing as my days became defined by my weight. My trend is not worrisome at all.

Most importantly I eat variety now. I still do my main meal which I weigh but don’t track anymore which is a good chunk of my day hitting most of my minimum threshold. But I allow myself to eat out now or have a few beers without panic. My love life has improved a ton as I’m not restricting everything like before.

I feel so damn healthy. Like I a person I don’t recognize. I have been looking at my pictures from the trip and can’t believe what I am seeing. I genuinely look happy and confident which is new to me. Feeling so amazed I can still do this and seeing my hard work pay off has been incredible.

To everyone on this grind right now, it’s so worth it and it gets better. Once the lifestyle and habits develop, it gets so much easier. Thanks for the support this sub helped a ton on this journey 💜

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