Thursday, July 30, 2026

Advice on how to lose 2 or so pounds a month?

Hi, so, im 19 years old, 5'7. I was living in a dorm last year and the last semester I did not eat very well and it made me gain weight. Like. I went from 185 to 197 i think, but it may have also been 195, i cant really remember. Ive been working out now that im home and since i transferred to a college closer to my house ill have healthier options, right now im 192? So ive lose at least 3 pounds since ive been here due to exercise

Tbh my scale at home isnt very good, and I can't quite remember remember weight I was when my spring semester ended so that might not be accurate. I didnt think to write it down...

Anyways, i dont really want to take medication or anything to lose weight, it just feels weird to do so, if i was like 200+ then i might consider it but i really don't think my weight is that bad to where i need to. Regardless, I DO want to lsoe the weight i gained and go back to 185, maybe loose some more and get to 180. Id like to aim for 2 pounds of weight loss a month

I do exercises every night (though I did gave ti take a break for 2-3 weeks due to a surgery). I was just wondering if anyone had any exercise suggestions they do that help i could add onto the ones I already do

I'm also gonna try to start eating at a calorie deficit, 1200 or less each day, although tbh i dont think my eating habits are the problem its the sedentary lifestyle. Nonetheless if any of yall have advice on how stick to a calorie difict or track the calorie intake that'd also be helpful.

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Should I keep my membership?

Hey guys so gonna keep this quick. I’m 21 and I’ve been on a weight loss journey around a month and a half ago I started a job at a retail store unloading the truck and stocking. That job is 8 hour shifts Fr-Sun. Since then I’ve seen a lot of muscular growth in my arms, but I decided to leave my other job after summer ends which means I’ll be working Mondays too now and then I have school Tu-Th. So I the only day I could truly have time for the gym is Wed. Not to mention my membership is like $35 a month and I’m a college student. I’m thinking I’ll cancel it and then I’ll just try and be mindful of staying active cause if I’m carrying heavy boxes for 7+ hours 4 days a week (averaging 13k steps those days) and walking around campus and moving I just don’t see a point. I just wanted to kinda get a second opinion and see if others agree as I know it’s not the traditional sense of muscle gain.

I also want to mention my goal is for toned and losing body fat, I eat pretty healthy as a whole and I am actively losing weight still and still seeing muscle growth.

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Wednesday, July 29, 2026

Book and podcast recommendations

I was listening to a YouTuber for recommendations on books to read and podcasts to listen to on my weight loss journey for ways to help me learn about how to eat and what to do. Here are a few that she shared with me. Do you have any to add to the list?

Books:

The dbt solution for emotional eating

Transforming the living legacy of trauma

Don't believe everything you feel

Don't believe everything you think

The body liberation project

Just a thought

Mindless eating

Beyond the binge

Podcasts:

Half size me- on Youtube

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I like half size me because I can put it on at night, and it's like it helps me come up with a game plan on how to do 1 percent better in my weight loss journey, like brain storming the excuses I make, and how I can combat them. It's proving to be really helpful.

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Resistance training feels like a cheat code

I know people talk about this a lot, mostly in response to other threads but I want to share my personal experience and just how much a little bit of resistance training has changed my life in a very short amount of time.

I started this journey just about a month ago on June 23rd. (The day after my anniversary, the day before I stepped on a scale and my eyes nearly popped out of my skull, so I enjoyed anniversary dinner, and then said "time to fix this"). In that time I've lost depending on how much I trust the scale, between 15 and 30 pounds. Certainly I've lost some, and not a weak showing of "maybe losing a little" either, like lost a chunk. But I haven't been that aggressive with my calorie budget.

What I have done however was add exercise.

At first, it was just a 10 minute low intensity walk on the treadmill. That was all I could do before my back was like "are you sure?!" Then I quickly discovered using the massage chairs at the gym to recover and go for another 10 minute round.

But none of that was what caused the weight to really start to come off. I was losing a little, but nothing amazing. And then I started doing just a little bit of core strength exercises. Back Extension, Abdominal twist, and weighted crunches. And holy cow. My endurance on the treadmill exploded as my back is now much stronger, but also my weight has started to drop much faster. I'm seeing regular 2-4 pounds per week, and a total of at least 15 pounds in 4 weeks which is huge. I'm not on a massive cut (I am cutting, but not that massively), but by adding in the exercise the weight is just sliding off.

I think it's true that you can't activity yourself to weight loss, but I think you can use resistance training to lose weight. Of course a good high protein low calorie diet helps too, but honestly, my protein isn't that great, I'm still cutting calories, but it's mostly just been portion control. Yet I'm well on my way to losing the 150+ pounds I am hoping to lose.

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Doing everything “right”… yet I barely look different. What am I missing?

Hey everyone,

I’m honestly posting this because I’m trying to figure out what I’m missing.

I’m not new to weight loss. Before this year, I had already lost 22 kg (48 lbs) over about 1.5 years, so I understand calorie deficits, food tracking, and consistency.

The confusing part is this year.

Stats:
Male
34 years old
170 cm (5’7”)
Started this year around 81–82 kg (179–181 lbs)
Currently around 76.4 kg (168 lbs)

I’ve been extremely consistent for the past 7 months.

My routine:
- Lift 4x/week (progressive overload). My average heart rate during lifting is usually 122-140 bpm.
- Cardio before AND after every lifting session (elliptical or incline walking)
- Around 10,000+ steps per day, often much more
- Recently started playing padel on rest days or after workouts, so my activity level has actually increased even further. My average heart rate during padel is typically 155-165 bpm.
- Protein usually between 150–180 g/day
- Calories are consistently around 1,800–2,000 kcal every single day.

I weigh every single ingredient on a food scale.
Everything gets logged into my tracking app to the gram.

I meal prep and often plan my meals ahead of time, so I’m not making random food decisions throughout the day.

One thing I do differently than most people:

I don’t trust my Apple Watch calorie burn.

I know Apple Watches tend to overestimate calorie burn, so I intentionally take a conservative approach.

My watch averages roughly 800 active calories per day over the last six months, but I don’t even count all of my activity. I only factor in my lifting sessions and my daily steps. I don’t count the cardio I do before and after every lifting session, and I don’t count sports like padel either.

On days with lifting, cardio and padel, my watch may show 1,200-1,500 active calories burned, but I never eat those calories back. My calorie target stays the same regardless.

Over the past 6 months, my Apple Watch averages around 800 active calories/day, which I think is very realistic considering the active lifestyle I have.

So if anything, I feel like I’m being conservative rather than generous.

Recently I even did a 14-day weigh-in experiment.
My daily weights were:

76.5 → 76.4 → 75.8 → 75.8 → 75.7 → 75.7 → 75.8 → 75.9 → 76.0 → 75.8 → 75.3 → 75.9 → 76.2 → 76.4

So after two weeks of staying consistent… I ended exactly where I started.

The thing that bothers me even more is my progress pictures.

I compared photos from late January to today, and honestly, I barely see any visual difference.
Sure, I might have built a bit of muscle in my shoulders and arms, but my chest and stomach still look almost identical.

That’s what doesn’t make sense to me.

If I had been inconsistent, I’d completely understand.
But I’ve spent months doing exactly what everyone recommends:

- consistent calorie deficit
- lifting
- cardio
- high protein
- lots of daily movement
- tracking everything
- not eating calories back

I’m even getting comprehensive blood work done next week (thyroid, iron, hormones if necessary, etc.) just to rule out anything medical.

I’m not looking for sympathy or for someone to tell me my body “defies the laws of physics.”

I’m genuinely trying to understand what could explain progress that seems so small relative to the amount of work.

Has anyone here experienced something similar?

If so:

- What ended up being the issue?
- Was your maintenance lower than expected?
- Water retention?
- Muscle gain masking fat loss?
- Something medical?
- Or was there something else you only realized months later?

I’d really appreciate hearing from people who have actually gone through something similar. I feel like my results simply don’t match the effort I’ve put in.

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Tuesday, July 28, 2026

The cure to your eating disorder is NOT another eating disorder

5’11 (and a half), 255lbs, M, 26.

I’ve been doing very well so far on my weight loss journey.

I started running back at the end of January (did C25K). I had signed up to a 5k race at the start of the month and had it as a goal that I locked into. I built a real foundation of exercise and accepted that I had to be patient to actually be able to run continuously.

But it didn’t stop me eating.

I did the gym very occasionally this year but finally started properly the week after (end of May) I finished my first official 5K race. I did 3 times a week (PPL) but for the most part just got to know the equipment and get ok form and figure out a better plan. So that time wasn’t a waste as I accepted that I had to be patient with this too, and spend time getting into it. I doubt my gains were amazing but it’s a foundation for more. I kept up my running a bit to not lose any ability to do it but did it less to focus on the gym.

Alter a month of doing that, I changed my plan to a 4 day gym split (ULUL) and picked the exercises I liked the most. I have since changed some and picked up others, as will happen, but this was still the best solution. I tried to keep running alongside this but it was tough to manage both at first, so for two weeks of this I only a short run once a week.

I finally had to change my eating. I’d wanted to and attempted to at some points all of this year but I now needed actual energy and sustenance. The snacks weren’t cutting it.

So with the help of AI, I built a training plan for the gym and running, and my diet.

This may have to be adapted when I have more on, but right now it’s been great. I do Monday Upper, Tuesday Lower, Wednesday short run, Thursday Upper, Friday Lower (with two extra upper exercises included), Saturday longer run, Sunday day off.

It’s been a lot but I’ve been doing it for several weeks now and it’s working great. I do have a lot more energy because I finally also accepted that this weight loss will take time- and because patience and hard work have been the things I’ve learnt from exercising.

And when I said weight loss, I more mean fat loss- because I’m focusing on body recomp. That means getting enough protein (and by the way this is incredibly helpful for making you fuller and not wanting to eat as much), lifting, trying to sleep better, and a calorie deficit that is both healthy, reasonable, but also slow-ish.

Now I’ll admit I’m not going THAT slowly (2lbs a week is my target) for now, but eventually my TDEE will drop further and I’ll have to adapt, but this works well NOW. I get around 135 grams of protein a day, sometimes a little less, sometimes a little more, and eat 2200 calories a day.

I still get to enjoy some nicer food, and I’ve managed to have a couple events out with friends and family where I’ve had a meal or a few drinks BUT I adapt and accept my calories may be a little higher but that overall that’s okay!

Because this is a lifetime thing. Which drives me to my larger, and original, point- how can you expect to change your eating habits if you are just replacing it with something that isn’t reasonable or normal?

Had I been fasting or a specific diet or getting WAY less calories than I should be then I would have little energy for training, I’d be losing muscle mass and not changing my body and gaining/keeping muscle like I want (and like everyone should!), and I’d have missed out on some days out with friends and family- and little moments for my self. Like having a nice protein bar with my coffee in the morning, or a bag of lower calorie but tasty crisps when watching a tv show episode after a hard day.

I’ve not actually even lost tons yet, as my actual diet only started a month ago, but this month has been PRACTICAL and I’m moving forward. My other diets have been so restrictive, and I just say around wanting to eat, whereas now I’m fighting out what food tastes good but also fills me up and gets me enough protein to reach gym and running goals.

The running isn’t absolutely needed for weight loss imo, but I’m not stopping now, bc it was so hard to get into and improve upon at my weight, and it taught me patience and endurance. It gave me the momentum to eventually do the gym, and now my diet, and all three work alongside each other right now quite well.

My new struggle is trying to find a way to focus LESS on this stuff because building the plan took a while, but now I’m in the swing of it all, and have goals, I hyper-fixate- and what I need to do is accept it’s working, monitor, do what I set out, and outside of that stuff LIVE MY LIFE and do other shit!

I was 275lbs before December on a diet that didn’t work BUT did get me down to 264lbs (it didn’t work because after the initial big loss over a few weeks, I couldn’t stop binging and maintained that slight loss for AGES). I started at 264lbs 4 weeks ago and will be 253lbs very soon.

I don’t have all the answers but I do honestly think after my whole life being obese, I’ve figured this out fairly well. I feel I can move forward at last. I’ve booked a half marathon at the end of May next year, so that’s a goal in itself (I’d like to run it for a specific charity for my friend who passed away last year). I have some gym targets in terms of upping my reps/sets/KG each week, and focusing on each muscle group, and my diet fat loss targets.

Anyway, that is all I wanted to say! Hope this helps anyone struggling!

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Tips for dealing with flabby skin after significant weight loss?

Went from 250 to 180 in roughly 5 or so months and right now I’m just maintaining but here’s the thing, after losing weight so fast my body hasn’t “tightened” yet aka flabby skin. Whenever I bend down or crouch my flabs stack onto each other and when repeatedly doing this I get a bad stomach ache. Anyone have any tips on this? I was thinking about wearing a body waist slimmer basically all day but I don’t know if that’s a good idea. I just can’t take the stomach aches anymore - I can’t work at my job feeling like crap all day because of this.

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