Weight loss questions/advice

So I’m 180lbs and trying to loose that weight at the age of 18. I know I need to eat protein and exercise which I’m finally taking a lot more seriously. I drink protein shakes like everyday during the week, exercising and eating again protein almost everyday. But my problem is that Friday n Saturday (sometimes Sunday) I eat carbs like pizza, pasta, etc and usually don’t exercise so would that effect my weight loss journey or no? I usually eat like 4 pieces of pizza for reference.

My next question is even when I do eat crappy foods should I still do a bit of walking like will that help or no? Cuz I really don’t wanna quit cold turkey and I also just kind of hate weighing myself.

I also walk for like a mile or a mile and a half during the week with my dog so usually about like 15-20 mins a day. I’m also lifting 1 pounders sometimes too now. I only just really got more serious with it so anything would help!

Also I think a lot of healthy foods are boring as hell so are there any recipes that are good but not like “ughh I hate this” attitude.

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I weighed myself for the first time today

I posted on here a couple months ago asking if anyone else on a weight loss journey didn’t weigh themselves. I hadn’t weighed myself or known my weight for about a decade because knowing it would trigger my eating disorder behavior in the past. I don’t remember what it was the last time I knew it, probably around 240-260, but that definitely wasn’t my highest weight. It was a lot higher about 2-3 years ago after I gained more weight due to chronic illness, probably around 300-320. My guess for a year ago when I really started my fitness journey is around 280.

When I made the other post I was thinking I’d be ready to weigh myself in a couple months. I also realized that in order to make sure I’m still in a good calorie deficit I would need to know my weight. I guessed it was somewhere between 180-200, and today when I weighed myself it was 188, so actually a pretty good estimate. I don’t even remember the last time I was under 200 pounds, definitely when I was still a teenager.

Anyway, I’m proud of myself for losing that much weight, but even more than that I’ve been able to recover from my eating disorder and now have a healthy relationship with food, exercise, and my body. I don’t know what my goal weight is yet. My original goal was to just to get out of having to wear plus sizes, and I’m down to size L and between a 12-14. I’m thinking 150 then see how I feel. I’m a 5’5 woman but I also have a pretty muscular frame and do strength training, so the higher end of normal will probably be a good place for me

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People not understanding why I'm calorie counting is getting me down

Just needing to vent. I'm down 50kg from my highest weight and I've been actively focusing on losing weight for 18 months where the bulk has come off - around 38kg. However I'm now in the skinny fat phase where I've got a serious belly pouch going on that I'd like to shift. I appreciate that that part is going to be slow to get there.

But right now I'm getting really frustrated at people close to me saying "It doesn't matter, just have a day off" when I'm now trying to accurately track calories for at least some period of time (2 to 3 weeks) to work out my maintenance calories on a new exercise regime I've undertaken. People see me looking mostly skinny (arms, shoulders, face, etc) and wearing nice fitting clothes, sure I look good - tight clothes compress my belly in and my figure looks ok. But there's still blatantly a lot more fat to lose that people don't see.

Currently I weigh myself daily and I look at an average of the weight over 2 weeks. I gauge from that whether I need to increase or decrease the amount I eat depending what pace I want to lose weight at. I lost at nearly 3lb/s a week for 4 months continuously and had side effects - hair loss, sagging skin, etc, muscle loss. I've also at times really struggled with some disordered eating in the way of binge/restrict cycles and still lost weight - but I know that's harmful and I don't want to be doing that, even if it gets results on the scales.

So sure if all I cared about was looking at the number on my scales and wanting it to go down then I know I could very easily just undereat a lot and the weight will eventually come off. But I don't want that and risk side effects.

I'm currently targeting a small weight loss target (200g a week) as I'm hoping to also build some muscle through strength training at the same time. So like.. with my current activity level I simply don't know if my body can get by on as little as say 1400 calories or maybe I actually need closer to 2000 calories with this new exercise program. Current aim is 1600 calories a day and see where I'm at in 2 and either increase or decrease that by 100 calories depending on what my average weight ends up as.

I know that even looking at a week by week weight there are fluctuations/sudden weight catch ups etc and realistically I only get a clearer picture by extending my average to looking at weight over 2 or even 3 week period.

So I feel like a day off from not tracking calories during this period effectively makes the entire weeks data useless and I have to start again to figure out what my target weekly average calorie intake should be.

Maybe I'm overthinking this, but I'm just frustrated at people for not getting how much I time and mental effort I'm putting into this when they're so dismissive of me telling them I need to be careful of where I'm eating out etc and choosing only places/foods that I can get a close as accurate calorie count from. You baked me a cupcake? Great, it's likely very tasty but I'm sorry - I can't eat it. I couldn't accurately gauge whether it's 200 calories or 600 calories. Invited to a small restaurant with no nutritional labels on any of the food.. out of the question at this stage for me.

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Help! Im attempting to lose a little weight while working on creating a sustainable diet for myself

Hi all, its my first post in this sub so bear with me. Im a 25YO M who is looking to begin a weight loss/muscle gain journey. While I don't necessarily need to lose a ton of weight, as I sit at 5'10"and 185lbs, I'm looking to get rid of belly and oblique fat that Ive struggled with for years to get rid of, to the point of mental health problems arising. I just want to feel good in my skin.

Currently, I go to the gym 4 days a week and get an additional day or two of zone 2 cardio per week, though my diet has always lacked a little. So, I'm working on starting a new diet that could help me achieve this weight loss that I'm after, while also aiding in gaining muscle in its place. I'll post what I have so far below, but would very much appreciate any additional help or direction I could go.

Breakfast
Protein overnight oats
Ingredients:
Oats, Chia seeds, Honey, Greek Yogurt, Protein milk, Protein powder, Dark chocolate chips
OR Breakfast Option #2
Eggs, Meat like sausage or bacon, Bread, and Potatoes
Fruits/Other
Blueberries, Blackberries, Bananas, Pears, Strawberries, Avocado, Nut mix

Lunch
Sardines on toast with lemon, chili pepper, and green onion with a side of fruit

Dinner
Protein:
Chicken breast
Ground turkey
Ground beef
Other meats that seem interesting/good (bison, fish, or venison for example)
Carbs:
Pita bread/Naan
Spaghetti
Potatoes
Rice
Toppings:
Lettuce, Spinach, Bagged frozen veggies, Bell peppers, Tomatoes, Avocado, Pickles, Everything but the bagel seasoning, Sauces like tzatziki

Snacks/Dessert/Drinks
Protein bars, Pita chips/Naan/Pita/Flatbread with tzatziki or hummus, Rice cakes, Any fruits that I have under breakfast, Nut mix, Oikos triple zero yogurts, Protein ice creams, Dark chocolate, Coffee, Bubbly water, Protein shakes/Fairlife shakes

Where could I go from here? Is what I have a good starting point? Am I missing anything? Any help or pointing in the right direction would be greatly appreciated. Thank you all!!

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Feeling Stuck and Unsure how to Proceed

Been trying to lose weight for years, got way more serious about it in the last 12 months and really, in the last 6.

Started the year around 285. I'm a 5'11" man. In the pursuit of making losing weight as quick as possible, I have been targeting 1800 calories per day during the week with a little bit more freedom (~2100) on the weekends.

During the week, breakfast and lunch are consistent and high protein: Greek yogurt for breakfast with coffee and chicken+ broccoli meal prep for lunch. Dinner is variable but, is usually pretty healthy.

All tracked with MyNetDiary.

Six months in, I've lost 20lbs. I feel like that isn't adding up. I go to the gym 3 times a week, doing 15 minutes on the elliptical at moderate intensity (~130 bpm sustained) followed by 45-60 minutes of moderate intensity lifting. I don't always hit my 10k step goal on gym days but, I am usually at 8.5k+ so, not far off.

On non gym days, I walk 2-3 times a day and average 12.5k steps.

I work from home currently and spend 3/4 of the day standing on a balance board to try to keep the small movements going.

I am seeing progress. Waistbands being a little looser, thighs slimming down a bit, etc but, this rate doesn't seem right to me. Even accounting for gaining some muscle mass, it isn't making sense.

I am not sure how to proceed. Is it possible that I am actually eating too little and sabotaging the weight loss by being in continuous starvation mode? I don't feel hungry throughout the day but, maybe that isn't the indicator I should be looking for?

I'm going to talk to my doctor about getting in touch with a dietician and having a blood panel done to make sure there isn't something I'm missing in the medical side but, any thoughts or ideas?

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Officially lost 100 pounds in 1.3 years

22 year old 5'7 male here. I was apparently 250 lb in March, 2025. As of today, my scale says that I am 150 lb, which means I've lost 100 lb.

Wow, looking back, I'm shocked to how I was this obese for this long. I was at least overweight-obese since 2nd grade of elementary school. I struggled most of my life in finding clothes that could fit me. And now I could fit in clothes that are considered small. My BMI is at the healthy range for American standards. My waist-height ratio is considered healthy. My body fat still seems quite high but I'm sure doing a lean bulk/cut cycle + lifting weights will fix it instead of continuing to cut even further. I can run for at least 30 minutes and once ran for a whole hour.

But obviously, my journey is not over at all. I still plan on losing 10 more pounds at 140 lb to try and see if I can lose a bit more fat as I still have quite a ton. But after that, if I still look quite fat despite at a really healthy weight which I'm assuming is skinny fat, I'll stop my long awaited weight loss and start doing a lean bulk to increase my muscle mass before doing another smaller cut and so on. Thought lifting weights on progressive overload and eating high protein would get me away from that but oh well. I've heard about recomping but I hear the results for that are extremely slow so I'd rather just do the bulk/cut cycle.

I do wish I had accomplished this weight loss before college as I'm in my final year. Perhaps my social life would've been a lot better and I would've been a lot more confident and done more physical activities that I enjoy. Perhaps I could've gotten a girlfriend. But the past is the past, and my weight loss journey is nearing an end while a new journey is starting. I just want to say thank you for this long, struggling, process to becoming healthy.

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What’s a realistic expectation for my stomach?

For context - female 5’1, start weight 258 and goal weight 150ish.

What can I expect my stomach to look like by the end of my weight loss? I carry enough weight to have an “apron belly” and I’ve had two c-sections. I don’t imagine a flat stomach would ever be achievable without surgery, and that’s fine. But I was wondering if you lost a lot of weight, was there a big improvement in your “apron belly”?

So far, my face and legs have become very slender. Hips and butt have reduced in size, but it seems nothing is shifting in my stomach unfortunately.

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