My body is freaking me out?

So, I have always been overweight, I have only knew my body as fat. I have started a serious weight loss journey and its working well. The hard part isn't the exercise, it isn't the calorie rationing. I have completely changed my habits and my relationship with food.

But my body is changing and its freaking me out. Genuinely. My hands and feet look long and like they are "not mine". My favorite parts of my body before are disappearing (boobs and butt) and its playing weird games with my confidence.

I feel like i was more confident and attractive bigger? Words i really didn't think if ever say.

Has anyone experienced this?

Is this normal?

Does it get better?

Will my body proportion back out ?

I feel crazy.

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How to know if my calorie deficit is too low

Main Question: Should I adjust my calorie intake after becoming more active?

Hi everyone. This is my first post in the community. I am a 23 year old female and I currently weigh 162 pounds. I am 5ft. I have started a calorie deficit and started going to my university's gym since they have group classes for circuit based strength training. I have been going to the gym since Aug 20, 2026.

I started my calorie deficit on Aug 13, 2026 and I was 166 pounds. I originally had a target daily calorie goal of 1500, and I have surprisingly been meeting it. I have been eating 130 grams of protein, increased my fiber intake, and focused on eating whole foods. I haven't been feeling hunger at all really, and I usually have to remind myself to eat to make sure I actually eat 1500 calories. I also increased my water intake so that I drink at lease 82oz of water a day.

I am trying to lose fat while building muscle. Since I am a phd student, I treat the gym like a class so that is easier to mentally add into my routine. I usually do at least one 45 minute strength based class 5 times a week. I am also considering adding a 1 hour yoga class twice a week. I want to keep doing these classes until I get more comfortable with the equipment, exercises, and my form. I am sure to give myself proper rest and usually sleep for at least 7 hours a night if not 8.

Since I have become more active than I have ever been, should I increase my calorie intake? If so, by how much? I am worried about losing the momentum of my weight loss, but I am also worried that I am not supplying my body enough energy? I thought I could tell if I should eat more by how hungry I felt, but I don't really feel hungry at all. I have been overweight all my life, so I would appreciate any advice. I can't tell if I am unintentionally doing something harmful or if I am just paranoid.

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appetite never adjusted after major weight loss

in 2023 i lost 150lbs, going from bmi 44.7 to bmi 24.7. i've managed to keep the majority off since, give or take 10lbs.

every single day is a struggle. i figured that at some point after losing weight, it'd become easier and that my appetite would return to normal, but it hasn't been the case at all. every day is a constant struggle to not overeat, and i have days where i do and days where i don't, but i find i'm gaining 10lbs and losing 10, over and over.

i have tried absolutely everything in the book, twice. last year, i reached a breaking point and spoke to my GP. i'm in the UK and the NHS is notoriously unhelpful for people who are struggling with issues like this. my GP's response was essentially "what do you want me to do?". he referred me to a talking therapy service, which ultimately turned out to be a charity, and their wait list was a year. a few months into waiting, i decided to contact them because i hadn't heard any confirmation of my referral, only for them to tell me they never received it, and i could instead refer myself.

i knew it was going to be hard, and that i'd have to try not to gain the weight back, but i also feel like it's no way to live, to be constantly obsessing over food everyday. it was actually much easier losing the weight than it has been to keep it off. i live in a walkable city, and have a physical job, so inactivity isn't an issue. i use an app called Cronometer where i can track absolutely everything, calories, protein, fibre, and anything else you can think of.

i'm getting to the point where i don't think there's anything that can be done to improve my quality of life. a lot of the services on the NHS aren't open to me because i'm not considered obese, and technically not overweight. i don't know if this is a common issue or if i somehow just got unlucky, but i'd love any tips on how to manage it and actually make life liveable.

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Onederland!!

I am thrilled - I weighed 199.8 lbs this morning and that is (technically) ONEDERLAND!! I am a 40-year-old woman, and haven’t weighed under 200 lbs since sometime during the COVID lockdown. I went into lockdown in 2020 after losing some weight and getting fit, and was around 160 lbs. I gained a lot of weight (60 lbs) during lockdown.

I became pregnant at 220 lbs and during my pregnancy, my weight climbed to 275 lbs. Postpartum, I slowly lost weight and got back down to 220 lbs in about 3 years. I was satisfied to be back to my pre-pregnancy weight.

In January, I decided this is the year I will focus on my health and wellness. I’ve lost 20 lbs through counting calories, I walk more, get more and better sleep, drink way less alcohol, read more, and am on my phone less. I feel better than ever. The weight loss piece has been a bit slow, but I am very happy and motivated by this Onederland milestone!!

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Is this a plateau? What do I do?

I am afab, 33 years old, 164cm/5'5" and started my weight loss journey at 106kg/234lb in 2025. I reached 63kg/139lb this summer which I am very proud of but my goal weight is 59kg/130lb.

I took a break of two weeks and kept counting my calories though I was well aware I was eating 700 calories a day over what my body needs. This, however, shouldn't have been a 4kg/8,8lb weight gain at the end of those two weeks! When I saw the number on the scale, I was annoyed but went right back to eating in my comfortable deficit of 600 calories less than what my body needs. The same meals every single day, just like before my break (I'm autistic, so I like doing things the exact same way). And what worked before.. has left me confused now.

Despite my calorie deficit, and doing what I was doing for over a year, I am stuck at 148lb for almost 3 weeks now and even gained some weight yesterday and today. Why? What's happening? Do I just keep going? My period will come in 9 days so I doubt it is related to that.

My activity level hasn't changed either. Nothing has. Just that my diet isn't working anymore all of a sudden.

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I’m confused please help!

I’m fairly new to the gym journey & I hear so many people say eat this don’t eat that. Do this don’t do that. So please can someone here let me know if I’m doing the right thing. I don’t know if weights or cardio is better for weight loss, but weight loss is the goal for me.
Here is my routine:
Gym- 3x a week minimum
I do weights the first 30-40 minutes, then cardio the last 20 minutes
I don’t do a leg or arm day I just focus on both & what my body can do that day.
Protein after the gym.
I also job where I’m moving all day & walking.
As for diet, I have no clue about that. I’ve been trying to eat higher protein foods. But I am new to all this.

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Self perception 20kgs down after a break

I’ve lost 20kgs in the last year, I’ve got another 10kgs or so to go but due to travel and other commitments I’ve been on a bit of a break for around five weeks.

I’ve been maintaining - but what’s interesting is how my own self image has changed. When I got to 20kgs down I was really impressed with my achievement - I’d never lost this much before! I loved how much smaller I looked etc.

But a few weeks of maintaining and it’s like my brain has made this my new normal. I’m not particularly excited by how I look, and now all I can see is that I still have a fair bit to lose. I don’t hate how I look, but I’m not like ‘wow I don’t recognise myself’.

Also I was checking out some old photos of me over a year ago and something else shifted - I can’t believe how big I looked! That was just me for most of my life so up until recently, in my head, that was just me.

It’s so interesting what weight loss does to the brain!

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