Weight loss is weird.

So back on January 8th of this year I (32f) had a heart attack that I shouldnt have survived (my genetics are trash). But for whatever reason, I'm still here.

Now I didnt really eat like shit to begin with but since then I've been keeping better track of what I eat and had substantially cut back on my sugar intake. No I'm not diabetic but holy cow what a difference its made!

I've never been skinny, I've always been insulted and I've only lost 15lbs so far but my jeans are lose and my knees dont pop anymore when squatting or kneeling!

My husband noticed it today and I jokingly said I didnt want to lose anymore because hed be able to throw me around more 😉 lol

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Should I just give up supermarket processed foods?

My weight loss was going great and now for a few days here and there this past week, it’s going really awful. I’m still recording it on MFP and journaling but I KEEP eating these bad foods and incorporating them into my routine. Before it was okay, but I’m having a bad personal time right now and dealing with stressors and my outlet was ALWAYS food and binging. I’m thinking now maybe the time to fully try and stop and wane myself off those foods.

I’m talking about Pringles, ice creams, popcorn, cookies, etc. Found in supermarkets and so forth.

What I wouldn’t want to give up is high-quality very occasional food like those that I could enjoy at certain moments or occasions. Like getting a dessert at a restaurant, or a slice of cake at a cafe on a Sunday, popcorn at the cinema if shared with someone, things I’ve made at my house myself (like making pizza rather than buying an oven one— not that I really do that but it relates to general points), etc. Really put emphasis on the quality of it, and not wasting calories on lesser products that I honestly don’t enjoy that much, they are just highly addictive. Crisps being the worst one for me in that area, I could eat a million…

Anyway, how have people fared if they took this approach? I feel like it’s a good idea and I might test it out anyway. I actually enjoy a lot more on my palate now which feels nice, like wines and beers, olives, interesting textures, spicy food, strong coffee, sushi, etc. I don’t want to have a ‘childish’ diet or anything but it kind of feels like that when I buy store-bought cookies. That’s not really the issue with my post anyway and not judging people who do, but I like that I like other things now and want to give people a different image of who I am.

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Leg’s Transform Together- for free

I want to help you build a healthier, stronger version of yourself — physically and mentally. No charges. No gimmicks. Just pure intent to give back.

Whether you’re male or female, a beginner or someone who’s struggled with consistency — I’ll guide you through a structured weight loss & lifestyle program tailored to your needs.

My mission is simple: To help people build a sustainable, healthy life — the right way.

If this speaks to you, my DMs are open. Let’s transform together.

I want to help you build a healthier, stronger version of yourself — physically and mentally. No charges. No gimmicks. Just pure intent to give back.

Whether you’re male or female, a beginner or someone who’s struggled with consistency — I’ll guide you through a structured weight loss & lifestyle program tailored to your needs.

My mission is simple: To help people build a sustainable, healthy life — the right way.

If this speaks to you, my DMs are open. Let’s transform together.

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3 months 17 lbs down all fat surprisingly! 87lbs down overall

Male, 5'5" biggie shortie, lol. I had my first DEXA scan in January when I started going back to the gym after a six-year hiatus. I just got my second one done three months later, and I'm so glad I did. The weight loss hasn't been coming off as fast as I'd liked these last four to five months, but I decided to trust the process. I'm nowhere near where I was 10 years ago, but I'm slowly getting it all back.

I'm down 87 lbs in total from March 27th, 2024. was diagnosed with type 2 and immediately made changes. Waited until I was down 66 lbs to go back to the gym. Currently on 5/3/1 4 days a week and haven't stalled yet, even though I'm at the end of week 3 of a PSMF

dexa report

scan comparison

back

front

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Is gaining 3-4kg on creatine normal ? (Like from 75 to 78-79)

So, I've been having a steady 2kg/month weight loss lately along with my resistance training. I decided to take creatine 2 weeks ago and did the loading phase for 1 week. After loading phase my weight went from 75 to 77.6. But now 1 week in taking 5g everyday it's between 78-79. There seems to be no weight loss though my diet's nearly same as before. But my biceps did get better. Pushups seems to have got easier. I went from biceps curling 5kg each to 7.5kg and now able to do 10kg(though less reps for 10kg). Also my waist decreased about 0.5-1 inch from 36-36.5 to somewhere between 35 and 35.5, which should mean fat content has decreased I believe? But I'm confused as to whether gaining weight like this is a good thing and whether I should restrict my diet further as I'm still really out of shape, especially loose belly and need to reduce fat content/weight. Also hould I stop creatine if I'm not losing weight anymore?

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A food not correlated with weight gain ≠ A food good for weight loss

Took me a lot to realise. I spent so much time on fitness forums and reading fitness articles that I missed something simple but essential: that just because a food is not associated with weight gain it doesn't make it good for weight loss.

When observational studies say that nuts aren't correlated with weight gain they mean the majority of people who eats nuts are at a healthy weight. Even when they do clinical surveys where they know exactly what participants eat, that just means healthy people don't gain noticeably when they start eating nuts.

I say nuts just like I can say cheese, raisins or avocado. The frequent consumption, as opossed to pizza, burgers or brownies, is not correlated with weight gain over the healthy range. That is, with overweight and obesity. But that doesn't mean they are useful for losing weight. It depends on your TDEE and your own self control around those foods. For example, I had to quit nuts (and ofc nut butters), dark chocolate and most cheeses to finally see results. I am short and at a healthy weight, so my TDEE isn't high. Just like that, someone with obesity might benefit from not eating very calorie-dense foods until they lose enough and then can start incorporating them.

For example, my dad used to think raw olive oil (for dressings, not for cooking) couldn't make you fat, as opossed to oil used for cooking. I had to explain to him many times until he got it that it's an observational thing, that calories are the same. Just... oil used for cooking is associated with weight gain/obesity because of the deep-fried foods, while most people can't have too much oil raw (unless we talk about dipping bread... yummmmmm).

TL;DR: for maintaining you can eat calorie-dense foods daily but for losing you might consider quitting certain ones and leaving them for special occassions.

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First Doctor's Visit Since Starting My Weight Loss Journey - My Diabetes is in Remission, and I’m Being Weaned Off Insulin!

Hey everyone! I just wanted to share a huge update on my weight loss journey that’s been a long time coming. I had my first doctor’s visit since I began my diet, and I’m over the moon with the results.

When I started, I weighed 297 pounds, and now I’m down to 253 pounds. But the biggest news is that my A1C has dropped from 11 to 5.5, and my doctor told me that my diabetes is officially in remission! After being dependent on insulin for the last three years, I’m now being weaned off it. I never thought I’d see the day when I could say that.

On top of that, my triglycerides have gone from a dangerously high 425 to a much healthier 152! The improvements in my blood sugar and triglycerides are a massive milestone, and I’m feeling so much gratitude for the progress I’ve made.

This journey has been challenging, but every step has been worth it. I’m not just losing weight—I’m giving myself more years and a better quality of life. It’s not always easy, but moments like these remind me why I started in the first place.

To anyone out there struggling, please know that every small change adds up. It might not happen overnight, but it’s worth it. I’m so thankful for this community and all the support, tips, and motivation I’ve received here. Every healthy choice you make today is a gift to your future self, a step toward a longer, stronger, and more vibrant tomorrow. Keep going, because you're not just building the body you want—you're giving yourself more tomorrows to enjoy life to its fullest. I for one am very happy to be giving more years to the man I love and my beautiful children.

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People of New Zealand, how do you do it?

Just curious how people in NZ are managing weight loss, high protein etc on a budget?

A lot of convenience protein or low carb things are so expensive here, meat is expensive, eggs are expensive...everything feels so expensive. A lot of comments I see here are based on US/European products and I just want them all, I feel like it would it be so much easier if we had them here. And if we do, they're so.so.so pricy!

I'm 5'3 and on 1300-1500cals. Any recipes, advice or meal plans from my fellow new Zealand based friends?!

Not to say that every country isn't feeling the pinch, I just think we don't have the diversity or access to some of the convenience that other countries seem to have. Or I'm looking in the wrong directions.

Thanks!

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Today I was screamed "Move out the way Fatty" (in progress weight loss )

Hey, everyone i made a post about being obese in the modern world being a bad experience and since then i have lost 33 pounds in 45 days. I still have to lose 80 pounds for my goal weight. I was walking today with one of my friends and we were crossing the street when all of a sudden someone in the car that was coming down the road pulled down its windows and a male voice screamed with passion in his voice : MOVE OUT THE WAY FATTY (in my native language) as i was getting out on the sidewalk( i was walking a bit slow cause my legs hurt from the gym ). I lowkey knew it was about me so i didn't even look but afterwards my friend made me feel better about this situation and told me that the person on the other side of the road were laughing a bit. To be honest it really didn't even made me think that he has any validity since screaming like that to random strangers on the street means that he probably got issues.

What made me feel bad a bit though was that i was feeling a bit more confident in my body nowadays since i lost some weight and at first i thought damn i am that fat still. On the other hand i thought this is a reason to be even more on point with my diet and train even harder and also that there will always be bad people that however you look or act will harass and attack you cause they have so much complex and personal problems. I am basically writing this to let everyone know that however you look you should always stand up for yourself and be confident in you and that there will always be some people who will wake up miserable and try to get it out on other people, you just have to keep being you and not take it personal with this people. Before i started to lose weight this would trigger me emotionally and make me binge but now i wont ever care about it after some hours passed.

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Here is what non-linear weight loss looks like

From December 2020 to this morning.

I technically hit my goal weight this morning, which would be more exciting if I wasn’t bedridden with the flu. I’m sure a bit of that will come back but I felt like sharing anyway.

I gained a lot of weight in 2020 due to Covid drinking and quitting my ADHD medication. I’d never had to really diet before then so it was a huge learning curve to track calories and find exercise that worked for me.

Looking at this weight graph is so fascinating to me because each part represents a period of my life over the past four years. There are weeks and months where I didn’t weigh myself at all, but looking at the overall picture, I can really identify what factors in my life led to weight gain or loss.

Some examples:

• First big loss: signed up for Noom, quit drinking, first time tracking calories, started running

• First big gain: trained for my first marathon and had a RAVENOUS appetite; was not expecting to gain at all 😅 also was having a difficult time in my personal life, started drinking again

• Second big loss: quit drinking again, began studying for a really huge test; I also started focusing more on weight training at home

• Second big gain: started drinking again, but decided to keep weighing myself and continued strength and cardio training; I was in the mindset of maintaining at this point

• Last push to goal weight: really locked in on diet, finding a balance between the occasional drink but making sure I got in 4-5 workouts a week

I don’t really know what’s next but I hope somebody finds encouragement in this! I never expected it to take me four years to reach my goal but it really did take that long to figure out a sustainable way to eat and exercise while still enjoying my life relatively freely.

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Officially a healthy weight and feeling…some type of way?

So I officially (as of this morning) am a healthy weight! Only by like 2lbs, but I’m pleased. I still have a few more lbs to go to get to my goal weight. Obviously, I’m really happy, it took me a lot of hard work to get to this point and a lot of soul searching to get to the root of my problems with food, but I can’t help feeling a little let down as well. When I started my weight loss nearly 70lbs ago, I pictured the day I got to a healthy weight as a huge, momentous occasion and I would feel absolutely ecstatic and everything would be perfect in my life. I know this is silly and wishful thinking, haha. But seriously, I expected to feel way more excited and pleased than I do. I just feel sort of…meh. Maybe it’s just not sank in yet, I don’t know. I guess I sort of thought losing weight would fix EVERYTHING, y’know? Because it was such a huge barrier beforehand, it seemed like it’d fix it all. Unfortunately I’m still an anxious, shy person. Shockingly, losing 67lbs didn’t make me into a social butterfly or fix my anxiety. I think I put way too much hope in the weight loss, if that makes sense. Has anyone else had this weird, slightly let down feeling?

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Spring Refresh: Creative Cocktails and Mocktails to Try This Season

Spring is a busy season for celebrations. The return of warm weather brings many opportunities to gather with loved ones for holidays or simply to enjoy the longer days. It’s also prime time for many fresh foods that are bursting with flavor and color. Whether you’re hosting a party or just want to chill out, you can elevate your get-togethers with spring cocktails and mocktails featuring seasonal ingredients for added enjoyment.

Here’s what you need to know to begin making seasonal drinks that are as refreshing as a balmy breeze on a sunny day.

Benefits of Seasonal Drinks

Spring is a bountiful season for good food at local farmers markets, farm stands and even the produce section of supermarkets. Many fruits, vegetables and herbs are at their peak in spring. We’re talking about favorites such as strawberries, lemons and basil. The freshest food always is the most flavorful and nutritious.

Buying food in season from local farmers (or growing your own spring produce!) has many benefits. It helps protect farmland and adjoining open spaces near you from development, reduces your impact on the environment and supports the economy in your community. Best of all, you get to eat fruits and vegetables that are naturally sweet and juicy, with an authentic taste of spring rains and sunshine.

Seasonal ingredients also can be an inspiration for you to create beverages that will make your party or hang-out truly memorable. Whether you’re hosting a Mother’s Day brunch or your book club, mix up a pitcher of spring cocktails and mocktails to make the event even more festive.

Following a Nutrisystem weight loss plan? Learn more about alcohol on your plan.

Spring Cocktails

With fresh ingredients, the drink possibilities are endless. You can use the items to enhance the flavor and presentation of your familiar cocktails. We’ve also got a few suggestions to help you discover new favorites.

Strawberry and Rhubarb Collins

Strawberries and rhubarb are a popular pairing for spring pies and other baked goods. The sweet and tart combination also gives a seasonal twist to the classic Tom Collins.

Start by making rhubarb syrup with ​2 quarts water, 8 cups sugar and 4 cups roughly chopped rhubarb ​in a saucepan. Simmer on low and stir until​ the ​sugar dissolves. Cook for 5 minutes more, then turn off the​ heat and let the liquid cool. Strain out the pieces of rhubarb and store the syrup in a tightly lidded container for up to one​ month.

Blend three-quarters ounce of the rhubarb syrup with the juice from one-half ounce of strawberries and three-quarters ounce of lemon juice. Stir in Aperol, an Italian liqueur that’s made with rhubarb and other botanicals, and your choice of gin (more botanical flavor) or vodka (neutral). Add a splash of club soda for fizz and a rhubarb stalk as a garnish.

Kentucky Buck

Bourbon, the main ingredient in mint juleps, is paired with sweet and spicy companions in this spring cocktail. Muddled strawberries provide the fruity notes, zesty ginger syrup brings a little sweet heat, and lemon juice gives a hint of acidity. Use one more strawberry for the garnish.

Country Thyme

In this drink, the savory herb thyme complements the sweet flavors of blueberries, which are muddled in a shaker along with lemon juice. You rub the thyme sprigs a little with your fingers to release their fragrant oils, then place them in the bottom of the glasses. Pour in a shot of vodka, agave nectar for more sweetness, and the fruit and lemon juice. Set another sprig of thyme on the rim of the glass for a boost of extra flavor.

Green Margarita

Pea puree provides the color to this imaginative spring cocktail from the pros at Liquor.com. It’s made by putting sugar snap peas, dry vermouth, a pinch of sugar and salt, and some water in a blender. Whip it until smooth, then put the pea blend in a cocktail shaker along with a shot of tequila, dry vermouth, an orange liqueur like Cointreau, and some fresh lime juice. The drink will have a vegetal taste from the peas complemented by the sweet and tart flavors of the other ingredients.

Craving a margarita with a spicy kick? Try our Virgin Jalapeno Lemon Margarita recipe!

Spring Mocktails

Alcohol is high in calories, so you may want to limit your consumption if you’re trying to stay on track with your weight loss plan. But that doesn’t mean you have to miss out on the drinks made with seasonal ingredients. Try one of these healthy spring mocktails when you want to enjoy a satisfying beverage.

Skinny White Sangria

Sangria is a kind of punch made with wine and fresh fruit. We make our Skinny White Sangria recipe with seasonal favorites like strawberries and peaches. We substitute white grape juice for the wine to save calories without giving up flavor.

Blackberry Mint Julep Mocktail

Mint Juleps are the traditional cocktail of the Kentucky Derby, the horse race held every spring. Whip up a tasty twist on this classic with our 3-Ingredient Blackberry Mint Julep Mocktail recipe.

The sweet and tart flavors of blackberries provide the punch of flavor. They are muddled with mint for a cool taste. Pour in ginger kombucha (a type of fizzy, fermented tea) or use sugar-free ginger ale with the fruit and herbs.

Sparkling Rosemary Lavender Lemonade

Fresh-squeezed lemonade mixed with sparkling water makes a bubbly, sweet base for this mocktail. It’s flavored with a syrup made by simmering 1 cup water and 1 cup sugar until the sugar is fully dissolved. After turning off the heat, add sprigs of fresh lavender and rosemary. Let it steep as the water cools, for about one hour.

Pour the flavored liquid into a pitcher and mix with a cup of lemon juice, more water and ice. Add a sprig of rosemary and a slice of lemon for garnish.

Cucumber Gimlet Mocktail

The classic gimlet is a simple drink made with gin and sweetened lime juice. Add cucumbers and you get the vegetable’s refreshing flavor along with the tart taste of lime.

To make this alcohol-free version, muddle a few fresh cucumber chunks in a cocktail shaker. Mix in lime juice and a teaspoon of honey or agave syrup, top with ice and shake until the liquid is chilled. Strain into a cocktail glass with ice and pour in a splash of club soda for fizz.

With a vegetable peeler shave off a thick ribbon or cucumber. Fold it like an accordion and thread it on a cocktail skewer or toothpick for the garnish.

Tips for Crafting Delicious Spring Cocktails and Mocktails

Choosing Fresh Ingredients for Spring Cocktails

Enjoying a drink can be a part of your healthy eating routine, especially when you make spring cocktails and mocktails with fresh, seasonal ingredients. When you’re making spring cocktails and mocktails with fresh ingredients, be sure to choose produce that’s free of damage that could impact the flavor. Any taste that’s off in the ingredients will be magnified in the drink.

How to Muddle Fruit

Muddling is the process of gently bruising fresh ingredients to release their flavor. A special tool called a “muddler” makes it quick and easy, but if you don’t have one, you can also use the back of a spoon to press on the ingredients.

Light pressure is all that’s needed to crush them. They don’t need to be pulverized. With ingredients like fruit or herbs, muddle them in the glass or cocktail shaker before the liquid is added.

Garnishes for Spring Cocktails and Mocktails

Garnishes may be decorative, but they are more than just extras for the drink. When serving spring cocktails and mocktails, the garnishes highlight the fresh ingredients for your guests and enhance the taste of the drink by activating the nose’s aroma sensors.

Garnishes may be as simple as a twist of lemon peel or a sprig of mint. You can also cut a slice into a wedge of pineapple or watermelon to balance it on the edge of the glass. For a savory flavor, thread pickled vegetables onto a toothpick.

Prep and Serving Suggestions

If you’re making just a couple of drinks, preparing them in the glass you will serve them in is simplest. For a party, mix up batches of your beverages in pitchers and set out the garnishes on a tray so everyone can help themselves. Plan for each person to have two drinks.

Always set out snacks for guests to nibble on when you’re serving alcohol. Learn how to make a healthy charcuterie board with our simple guide.

Looking for more delicious, seasonal recipes? Try these easy and healthy spring dessert ideas!

The post Spring Refresh: Creative Cocktails and Mocktails to Try This Season appeared first on The Leaf.

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5 Spring Weight Loss Tips Guaranteed to Work

Spring has sprung and if you’ve always suspected that weight loss is easier in warmer weather, you might be on to something. In a study of nearly 600 adults, published in the European Journal of Clinical Nutrition, daily calorie consumption was higher by almost 90 calories per day during the fall compared to the spring. These findings echo those from a 1991 University of Georgia study, which found that participants ate about 200 more calories per day in autumn.

According to the Institute of Medicine, researchers hypothesize that because bodily functions like digestion generate heat, the body must work extra hard in warm weather to cool down from these activities. In order to reduce the body’s workload, biological responses that suppress appetite are triggered in higher temps, causing us to consume fewer calories.

This is a nice little bonus if you’re considering kicking off your weight loss journey this season. Follow these five spring weight loss tips to ensure you maximize your weight loss results.

11 Hydrating Foods for Warm Weather Activities

Read More

Here are five weight loss tips to get you ready for spring and summer weather:

Read on for all the details on spring weight loss:

1. Fill up on fresh, seasonal produce.

Diet study after diet study confirms it: Increased fruit and vegetable intake is associated with increased weight loss and fat loss success, according to the Journal of the American Dietetic Association. That’s because most of these foods are high in fiber yet low in calories and fat. This helps keep you feeling full despite their small caloric load. Plus, they’re perfect weight loss foods packed with nutrients your body needs to stay healthy and active.

While we love our fruits and veggies all year round, prepping can be a bit time consuming during the winter months. Much of the cold weather produce tastes best cooked and requires peeling, tossing, spicing and roasting. The great thing about spring produce is that much of it can be eaten as is, making it easier to find quick and delicious diet foods and snacks that are low in calories and chock-full of nutrition for weight loss.

Hit the local farmers market to snag some fresh produce for a big, colorful salad or stir fry, or chop up and portion out for individual snack servings. Slice up some cucumbers, carrots, celery and bell peppers to enjoy with hummus. Chop some apples and bananas to dip in a tablespoon of your favorite nut butter. We also love dunking fresh strawberries in yogurt.

And do yourself a favor: Leave your fresh finds out on the counter or front and center in your fridge. According to the peer-reviewed journal, Health Education & Behavior, the presence of fruit in plain sight was linked to lower Body Mass Index (BMI) in study participants.

While what’s in season will depend upon your location and climate, here’s a general list of spring produce, according to the United States Department of Agriculture (USDA):

Fruit:

• Apples
• Avocados
• Bananas
• Kiwifruit
• Lemons
• Limes
• Pineapples
• Strawberries

Vegetables:

• Asparagus
• Broccoli
• Cabbage
• Carrots
• Celery
• Kale
• Lettuce
• Mushrooms
• Onions
• Radishes
• Spinach

2. Take advantage of the spring temps.

Winter, with its frigid temps and long, dark days, doesn’t exactly lend itself to outdoor activities. When summer hits and the temps start to soar, getting outside can be a bit problematic as well.

Spring days contain beautiful sunshine and refreshing, light winds, making it the perfect time to get outside. Take advantage of the warmth and go for a long stroll at the local park or around your neighborhood. Get going on that garden or chase those cute kids (or grandkids!) around in a game of tag. Enjoy some fun, outdoor home workouts and keep yourself outside and moving in the beautiful weather. You’ll burn calories and soak up some of that much-needed vitamin D that’s been so hard to get all winter.

9 Warm Weather Activities That Torch Calories

Read More

3. Step up your spring cleaning.

There’s a reason you’re exhausted after you clean the house. All that movement means you’re expending lots of energy and burning calories. That’s right, according to the Calorie Control Council, a 150-pound person can burn more than 130 calories doing the following cleaning tasks for an hour:

• Laundry/folding clothes
• Sweeping
• Vacuuming
• Washing the car

Looking to boost your burn? Tackle one of the to-dos below this spring. The same sized person can burn more than 270 calories doing an hour of any of them:

• Mopping/scrubbing floors
• Mowing the lawn
• Washing the windows

If you really want to set yourself up for weight loss success, make sure to give your fridge and pantry a deep clean, too. According to the peer-reviewed journal, Health Education & Behavior, leaving candy, cereal and soft drinks visible on kitchen counters is linked to weight gain. Study subjects were found to weigh as much as 30 pounds more than those who kept those foods out of their sight line. If that’s not motivation to chase away those dust bunnies and purge that pantry, we don’t know what is!

4. Give your wardrobe a refresh.

We all have them: Those extra baggy clothes we keep way in the back corner of our closet “just in case we need them some day.” However, holding on to clothes that are two sizes too big is telling yourself that there is a chance you will regain the weight you’re working so hard to lose. Why set yourself up for weight loss failure?

Take a few hours to do a full closet cleanout, removing any clothes you haven’t worn in the past year. Consider bagging them up and donating them—many organizations will send a driver to your house to pick up any gently used clothing you’d like to donate.

Once you’ve finished streamlining your closet, consider treating yourself to a new top or spring dress that makes you feel great no matter where you’re at in your weight loss journey. Springtime blooms in retail stores almost as much as it does in gardens. There’s nothing like a new piece of clothing in a bright spring color to motivate you to keep working toward your weight loss diet goal.

How to Spring Clean Your Way to Weight Loss

Read More

5. Hydrate, hydrate, hydrate.

Research suggests that drinking water before a meal may result in fewer calories consumed at that meal, says Medical News Today. This is great news considering that the warmer it gets outside, the more fluids we lose through our sweat. Perspiration typically leads to thirst and dehydration. Use this thirst to your weight loss advantage this spring. Load up on water a few minutes before you start eating and make sure to drink up throughout the day. If you need a flavor boost, try adding mint, a squeeze of lemon or even fresh cucumbers or berries to your water. On Nutrisystem, we recommend drinking at least 64 ounces of water each day.

Homemade smoothies are a delicious and healthy way to up your fluid intake. We like blending Nutrisystem Protein Shake mix with water or low-fat milk, frozen fruit and fresh greens for a deliciously creamy smoothie that quenches thirst while delivering lots of nutritional value.

Need some recipe inspiration to get you started? Check out the Smoothies & Drink section right here on The Leaf Weight Loss Blog for tons of healthy smoothie recipes our customers love.

Looking to try one of Nutrisystem’s proven weight loss programs? Check out our meal plans today! >

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How do you adapt your clothes to weight loss? When do you buy new ones?

Over three months I (30F) lost 30 lbs, went from a 31” waist/46” hip to a 29“ waist/42” hip. My clothes now don’t fit but my pants are especially bad. I already had a difficult-to-fit hourglass shape so buying clothes was already hard before weight loss. I’m scared to buy new clothes in case I gain back, and I also don’t have much budget. How do you deal with this?

I started seeing an excellent dietician a few months ago for my eating , and I was delighted to also start losing weight, which I’ve never been able to do. I kind of can’t afford the dietician (or the new grocery bills) but it’s made such a huge difference in my health markers that I’m trying to rearrange my budget to keep it. I can’t really afford new clothes right now but all my work clothes are a size 14/16 and I’m now a 10/12. What do you do to get more wear out of stuff like office clothes?

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208 lbs>122 back up to 132lbs … slowly slipping

Hello everyone,

So started really focusing on weight loss in January 2024. By November 2024 I had lost 85 ish pounds and was proud to hit 122 lbs. unfortunately I’m finding the weight creeping back up. A 10 lb gain doesnt seem like that much but in a span of around 4 months it really is. At this rate I could gain back about half the weight I’ve lost in a year ! I need help on refocusing. I’ve done this before but it seems like cutting back is a lot harder this time. Anyone been in this boat have any advice?

Thank you !

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I burned off 196350 calories - no one clapped. I did it anyway.

I wanted to share my story on here, because I’ve looked at social media influencers posting weight loss for clout, or sometimes worse; to feed their own ego. I’ll try to keep this short and to the point. In 2023, I was 110 kg. No muscle. No clue. Couldn’t even see my wrist bones, my veins, or better yet, my jawline. I was the fat kid who made people laugh so they had something other to focus on.

My clothes didn’t fit properly. I refused mirrors. I’d avoid photos like they could expose something I wasn’t ready to face. Every day felt like I was hiding behind something, until I got tired of hiding.

Time warp to 2025. I’m now 86 kg. Stronger, leaner, smarter. 49 gym sessions in. Don’t even ask how many calories that is, because frankly, I have no clue. But the title doesn’t lie, I actually burned off the equivalent of roughly 655 donuts, calculated at 300 kcal a pop. I counted. Roughly 200,000 calories.

I didn’t hire a coach. Didn’t ask an influencer. I opened ChatGPT and asked for guidende. ChatGPT helped me build my own plan, customised based on how I felt during my sessions. Although hard at times, I stuck to it. Even on days I wanted to quit. Even when the scale didn’t move. Even when nobody noticed. I kept going—because the version of me I was chasing didn’t have time to beg for validation.

I think people that are just starting their fitness/fat loss journey need to hear this. I don’t train to look good. I train to have a better chance of surgical success. I train to feel like I belong in my own body. I train to not be the guy people feel sorry for. I train to be impossible to ignore; even in silence.

You’ll never understand just how powerful it is to go from being fat in high school, being blamed, feeling out of the norm, to totally transform your body; and be truly proud of yourself. Unless you’ve been through it already. And trust me; its far better than pulling girls (don’t let this be your primary goal).

I’m not done. I’ll never be done. But if someone out there needs a sign to start?

Start now, so one day, you’re the one they don’t recognize.

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Body Recomp

I officially lost 60 pounds today and entered one-derland! I'm so proud of all of my hard work and dedication to myself.

I've been going to the gym, walking, running and playing pickleball and it's been firming my body up. Of course I have the extra skin that comes from weight loss and it's been difficult.

I know skin removal surgery is in my future and I'm not mad about it but I do have a question.

When did you see the most progress of weight loss on the lower part of your stomach? Were you a specific weight? Started doing specific exercises?

I've lost a bunch of visceral fat so it's much slimmer up top then the bottom part of my stomach and I'm happy about any of the fat I've lost, just getting unhappy about how it's looking.

I know you can't spot reduce and it will change in due time, I'm just curious of everyone else's experiences with it.

Also, did you notice more rapid changes per pound of body weight once you got into the 100's? I've seen it said a few times so I'm starting to get excited on seeing even more changes as I lose more.

Thanks!

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what’s it like to be thin?

especially after never having been thin before?

i’m looking to hear from people who’ve lost a significant amount of weight, particularly those who, like me, have never experienced being thin at any point in their lives—not even at their lowest weight.

what were some of the small, subtle changes you noticed after your weight loss? i’m not talking about the obvious stuff like clothing size or compliments from others, but more personal, everyday things—things that might seem minor to someone who’s always been thin but stood out to you.

were there physical changes that surprised you? things you could suddenly do that you couldn’t before? how did it feel, emotionally or mentally, to move through the world in a different body?

i’d love to hear the little things—those moments that made you stop and think, “oh wow, this is new.”

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NSV: Waist dog leash

I (NB, 26yo) started trying to lose weight about one year ago after being diagnosed with severe sleep apnea and was determined to make sleeping without the CPAP a few nights a year possible.

Through a mixture of well-rounded and frequent eating, and distance running, I lost 50lbs. When I started running with my dog I could barely wear the seatbelt-style dog leash at the smallest point of my waist right under my chest, which made me feel extremely dysphoric. I had my husband take a photo of me today during our run and I can wear the leash at my hips. I could even tighten it if I wanted to.

It feels good to have practical measures of weight loss. I hope that soon I can give my dog an extra inch or two of leash!

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How much weight lifting is too much?

I’m new to the aspect of losing weight and changing my lifestyle. SW:287 CW:261 GW:220??? 42 m.

I have been losing weight since the begin of February. I keep an eye on what I eat, cut out sugary drinks, excess beer (sticking with bourbon neat) and I am increasing my steps to minimum 10K a day. I recently got a cable weight machine and have been lifting weights the last 4 days in a row. This is what I have been roughly working on:

Upright Row 20@25 15@30 15@35 15@45

Seated Row 20@45 20@55 15@65 15@75

Standing arm curl 15 @25 12@25 12@25 12@25

Vertical Chest Press sets of 15@ 55 15@55 12@65 9@75

Tricep Pushdowns 20@35 15@45 12@55 4@65

Lateral Pulldowns 20@55 15@75 12@85 7@95

Pec Contractor 15@45 15@55 7@65 8@65

My question is, is there too much lifting weights that would hinder my weight loss. I really want to lose my belly fat and upper chest fat. Want to not be so self conscious of my weight. I want to give myself a solid year at-least to get to a spot where I feel comfortable maintaining weight.

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What's a "healthy" rate of weight loss?

"Healthy" in quotes because I know it's a subjective term that varies from person to person.

I began calorie counting in February, on Feb 21st is when I weighed myself for the first time in a while at 177lbs. (I'm female, 28 years old, and 5 ft 4 in) Since then, I have eased myself into ~1600 daily calories at a ~375 deficit. I average between 8-9k steps per day, and exercise doing strength and cardio 3-4x per week on a regular schedule. According to the gym scale, I'm now at 168 lbs and have definitely noticed that my waist has shrunk a bit and my clothes fit looser.

I am curious, as I have never counted calories before, (in a non-disordered eating way) if this is a sustainable rate to be losing weight at, as I don't want to end up crashing out because I was being too hard on myself, or being impatient and wanting to speed the process along.

I've lost just about 10 pounds in about 5 weeks - is this a sustainable weight loss rate or should I ease up?

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losing around friends who have had restrictive EDs

this is a hard one, and i think i have to make a hard decision that might impact my friendship but i want to make sure that i am NTA if i choose to do this.

so i an currently on a weight loss journey, and i have officially lost around 35 from 235 and have at least 50 more pounds to go. while i have been losing weight, i have been keeping silent about me intentionally losing weight because some of my friends have a history with restrictive EDs. as someone who has (pointlessly) gone through ED treatment lite for restriction, i have seen that they tell all people, big or small, that intentionally losing weight is pointless and doing things like calorie restriction will just lead to you gaining all of the weight back and being unhappy, even if you lose all of the weight. while i understand that for people who are very underweight/deep into their ED this is helpful information, its definitely not information that obese people need to hear. unfortunately this ideology is something that my friend has due to being in treatment, so bringing up healthy or unhealthy weight loss with her is pointless at best and triggering for her at worst.

so my friend had a restrictive eating disorder and had to go to inpatient treatment for a little bit and she left inpatient treatment around 2 years ago. since she’s been back, ive noticed that she will wait for me to eat/order something to eat and get visibly annoyed or upset when i don’t eat and won’t eat as well, which is something that is new and has only started happening after she got treatment. of course this made me upset but i felt like if i said something she would act like i was making it up!

the hard part about this is that we have been eating lunch and dinner together almost daily so it makes it hard for me to focus on my calories and nutrition and things when im also worried about not triggering her. an eating pattern that i’ve noticed when im around her is that i will eat more/be more careless with what im eating when im around her because of the guilt that i feel, which obviously is NOT her fault but its something ive noticed about myself. she also jokes about being skinny/weight loss/eating disorders but has undefined boundaries that im not really sure about so i thought it was okay to joke about it too. well apparently it wasn’t because she blew up on me and told me to stop talking like that around her (which is totally valid) but made me realize i had to make a change for myself too. so i think after today i wont be eating around her and sharing meals with her because its slowing down my progress and triggering me and i dont want to trigger her as well.

does this make me an asshole? i feel like this confrontation is a really good time to place some concrete boundaries so that neither of us are triggered or hurt. i will, of course, also cease to talk about or joke about weight loss in any fashion, which is something that ill admit that i shouldn’t have done in the first place.

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does the speed of losing weight effect the amount of loose skin over time?

Hey, 24/F/5'7/276lbs, I'm still early in my weight loss journey (308lbs early Jan) but its going quite easy so far. my entire family is very obese and I want to be the first to change that and so far it has been very simple for me and I think I can lose even more with a few small changes but I was told by my family members to not lose too much too fast as it would create a lot of loose skin. I know this is a given and I expect loose skin at my weight/age but I am curious, in the end after all is done, does losing 2lbs a week result in less loose skin compared to losing say 5lbs a week? I know it would at first because it takes time for skin to bounce back to what degree it can, but I am wondering if I just lose more than 2lbs a week, will that loose skin still recover the same amount later on as if I lost less over time? (example being if I lose 100 lbs in a year or if i lose 100lbs in 2 yrs, at the 2 yr mark will i have less loose skin by taking longer to lose that weight than if i did losing it faster?) Thank you for any input c:

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I was told I looked better when I was overweight

I’m 5’2 and was at 170lbs and it was a slow and steady weight loss journey to ~107lbs.

Yesterday someone came over and asked me if I had an eating disorder and said once I start eating again I’ll just gain it all back. I have been eating. She said I looked cuter with chubby cheeks and now I have zero curves.

I do have a history with EDs, but they don’t know that. I don’t particularly like the way I look right now, but I’m happier with myself and don’t want to go back to what was considered “obese”.

This is the 2nd person to make a comment like this and it has made me self conscious. No matter what weight you’re at it feels impossible to not get body shamed in some way.

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Walking!

I just found out nearby less than a 10 minute walk away, is a running track, which has been such an game changer. Combined with coming here walking and working 30 hours a week, I wanna get 25k - 30k steps a day. Have any of you guys done this? How was the weight loss for you? I'm doing this for my health, I really wanna get active and walking is the only super enjoyable thing I like doing. (And one of the only things I'm honestly willing to do after a shift.)

I haven't been counting every calorie but I have starting being mindful of what I eat. Trying to keep it under 1400 a day. I'm 5'8 and 184 pounds.

Do you guys love walking???

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My weight loss journey – better sleep changed everything

Hi everyone! I’ve always struggled with sleep and belly fat. No matter what I tried — eating better, walking more, cutting sugar — I wasn’t getting results.

A few weeks ago, I made sleep a top priority. I changed my routine and added some natural sleep support. It wasn’t instant, but within 4–5 days I was sleeping deeper and waking up with more energy. And… the cravings at night? Almost gone.

It’s too early to say it’s life-changing, but I’ve lost some belly fat and feel more in control. Anyone else had a similar experience with sleep and weight loss?

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lost weight but still not happy with my body. I need advice on what to do next

Hi everyone! I'm 18, female, 166 cm (5'5"), 59 kg (130 lbs). I started my weight loss journey around August/September last year at 85 kg (187 lbs), and about two weeks ago, I hit my lowest weight of 59 kg. When I first started, I thought reaching a lower weight would make me feel content, but I still don’t look the way I expected. While I’m much smaller than before, I still have a lower belly pouch (i saw online something about cortisol belly? - idk if it's a thing), big thighs, face fat, and batwings. It’s frustrating because I’ve nearly reached my goal weight, but my body isn’t what I hoped for, and it’s making me miserable. From what I’ve read, body recomposition (losing fat while gaining muscle) might be the next step, but I don’t know how to approach it properly. Right now, I’m still eating 1,200 calories a day because I want to get down to 50-55 kg (110-121 lbs), but I also think i should start strength training to build muscle. My biggest concern is not wanting to gain weight back in the process. If anyone has experience with body recomposition or any advice on how to move forward, I’d really appreciate it! Thank you!

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weighing myself is driving me insane and i need advice. is it possible to plateau after a month?

im a 22f and i feel like my progress is already super stagnant. at first, i quickly dropped like 13.5 pounds at the start of my deficit over the course over a month somehow. i try and weigh myself once per day. over the past 1.5 weeks though i havent lost much. this week, my weight went down .6 then went back up 1.6 THE NEXT DAY. i woke up this morning and i was like 3 pounds heavier?

someone told me that even ovulation can make you gain weight, but i just dont know anymore.

im 5’2, and i am eating about 1297 a day. i exercise about 2-3 days a week and i drink enough water. i make sure i weigh and measure pretty much EVERYTHING that enters my body. am i doing something wrong?? my tdee calculator and the loseit app calculated this number for me for “extreme” weight loss, but im not seeing it.

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if you’ve ever done a big weightloss journey & have done it again… how do you stay positive and not get defeated?

i have had an extremely tumultuous relationship with my body image and food. my levels of mental health and weight are very intertwined so i’ve fluctuated a few times and i’m getting frustrated and need some reassurance

i was always a chubby kid and then during highschool i was at my largest (sophomore year) & my smallest (senior) after doing this program with my mom and sister… basically after that, i moved away for college and was so overwhelmed and had a lot of years of figuring myself out so i gained everything back.

then in 2021 i had a huge break through after feeling like i would never be that smaller size again and lost around 55 pounds. i was even smaller then i was the first time around and made better progress. my routines were better, i did it solely on my own, and my relationship with food was much more figured out as i was about 26 at the time and doing doing a lot of inner work helped me through it

fast forward to some deaths in my family, a 2 year relationship ending, and work change stress.. here i am back at square one. the hardest part is not being defeated. i feel like i can’t ever escape this weight and it haunts me. my weight feels like it’s defined me my whole life and it makes me miserable. i hate myself for allowing myself to regress like this, but i know i have to try again because i’m not happy and it really does ruin my mental health to feel this way about myself

has anyone done multiple tries at weight loss and had anything specific help motivate you or help keep you on track? any positive reassurance is super appreciated!! thank you all

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Ready to do it naturally

I've been overweight most of my life. I've tried ALL the things (pills, injections) and most of them worked, but none of them were sustainable.

Ozempic, phentermine, over the counter weight loss pills, etc... I had terrible side effects with everything.

Not saying there's anything wrong with using these things! But for me? I used them as a way to escape having to make any real changes. :(

"I can eat whatever I want and pop a pill and still lose weight? Amazing!" Or so I thought.

But man it always, ALWAYS came back.

This is the first time in my life I took a hard look at myself and my choices. I accept where I am.

I'm ready to do this on my own without anything else. I'm actually making positive changes instead of covering up the problem with a bandaid and still eating/living like crap.

I'm tracking my food, involving my therapist, actually going to the gym, being active with friends. I have a long way to go, but I'm really proud of myself for getting to the root of my weight issues and making healthier choices.

Thanks for reading and for your support.

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What else should I do to succeed?

Hey yall. Looking for some possible advice on what I can do to improve my weight loss goals.

Starting weight : 280lbs, current weight: 268lbs, goal weight: 200lbs (for now. I am hoping that 200 by roughly end of the year is a reasonable goal.) F(27), 5 foot 4.

What I've done so far: cut most processed foods(aside from occasional cheat days), eating low carbs most days, got myself drinking a minimum of 64 ounces of water daily, getting to the gym twice a week on average - when I am at the gym I usually do one to two hours and I try to focus on all areas. So I'll run, weightlift, use various machines, all in the same session rather than focusing on one area. Hitting 10K steps most days. I try to count calories but this is something I need to improve in. I'm certain I'm not in a calorie deficit as my cheat days and alcohol consumption are likely throwing me.

What's next: starting in April my plan is to get more consistent with counting calories. Cut the cheat days. Cut alcohol entirely. I'm unsure what my current calories average consumption looks like but I'm guessing starting at aiming for no more than 1,800 per day would be both achievable and sustainable. Push myself to make the gym three times a week minimum, push to get my daily steps up to 12K (with a future goal to push more but I am trying to start with a reasonable goal.) My water intake will hopefully go up as I push myself to move more though no set number of ounces aside from still meeting my 64 minimum. And then the big part I'm not 100% sure is healthy and definitely feels like will be the big hurdle, I want to at least for one whole month cut grains and dairy. I don't believe I'm sensitive to them but my hope is cutting them out for a while with a slow reintroduction will hopefully both give me information on if there is a sensitivity to them that I'm just not clocking and also better moderation for them in the future. Dairy especially is an area where I know I'm eating more than I should (the cheese gets me 😩) This means my diet will consist mostly of proteins and vegetables. I will try to not do a lot of fruit as I'm hoping to be as low carb as reasonably possible. I will also measure my coffee creamer (switching to a coconut one probably?) instead of guesstimating it for calorie counting (I should probably also reduce my coffee intake lol I think I drink like at least 5 cups a day) And I need to improve my sleep, I know that as well. (I stay up late to reclaim my time but end up with 5-7 hours of sleep.)

So friends. Is there anything I'm particularly missing in my efforts to improve? Is my plan dangerous? Much as I want the weight gone, I am trying to be careful to not do so dangerously. Am I focusing in the wrong areas? Reality is I don't really know what I'm doing, a nutritionist or any form of coach is not an option for me to utilize because of my 2 jobs and their limited availability. But I'm sick to death of the weight and I need to make changes to improve. Just not at all sure if I'm making the right ones.

Your thoughts and advice is appreciated!

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Can I balance my weekly deficit?

Hi, I’m 23F, 246ib, 5’6. I’ve been in a deficit for the past two weeks. I’ve been eating 1200-1400 cals each day and calculating everything. I already feel a lot better but in the first week of April, I have a meet up at a party where there’s gonna be all greasy and sugary food.

Now, while I’ll be mindful of what I eat, it’s certainly not possible for me to be in my 1200 deficit. I might go up to my maintenance which is about 2300cals.

My question is, to not stall my weight loss, can I eat 1000-1100 cals each day for the rest of the week and eat 2000 cals that day and still lose weight?

In these two weeks, I saw progress and I know much of it must be water weight but I’m already feeling better. Just need to know if by this approach I can still lose without hampering these two weeks of progress.

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10,000 steps a day makes such a difference

For the first year of my weight loss I really didn’t get more than 10,000 steps ever, I was probably between 4,000-7,000 most of the time. But I had so much extra weight, I was able to eat a decent amount of food and still be in a calorie deficit, and lost probably 1% of my BW per week (SW 362lbs), so I just rode that out for a long time. Once I hit about 100lbs down (about 265lbs), it seemed like diet alone and lifting weights wasn’t really enough to keep the scale moving with the amount of calories I was eating. For a while I tried to drop my calories lower, which sort of got it moving but my energy dropped like crazy and I felt like crap. So back in January I got a full sized brand new treadmill, and set a goal to get 10,000 steps a day. And wow the weight loss has completely picked back up, I’m actually eating more now than I did at any point in my weight loss and I’m losing consistently 2lbs a week, based on my intake and weight loss, I’m consistently in the moderate activity level for tdee. I also weight lift 3-4 days a week, but I really don’t consider weightlifting as apart of my energy expenditure as I take so many rest breaks between sets, the amount burned is pretty small, but between my treadmill, taking my dog for walks, I’m getting usually 10-15k steps a day. I know it may seem like a lot to get in, but once you do it you won’t want to stop and it’ll streamline your weight loss so much. If you’re running into a plateau or not losing as much as you want, just start walking.

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What is an ideal diet / is it true that all carbs are bad?

So I have for years been lazy and opted for quick and easy food that requires the least amount of meal prep. But now that weight loss meds are off the table for me, I am wondering what I should put on the table.

My nutrional knowledge is abysmal and I don't know what a healthy diet looks like. I am expanding my cooking and nutritional knowledge. Pretty much every food I can think of someone has told me is unhealthy except for some vegetables.

So my question is, are there good carbs worth eating or are there no good carbs for weight loss? I know white bread is not good but are potatoes bad? Quinoa? Lentils? Chickpeas and lentils? And on that note is meat and dairy bad too(not because of carbs).

Nutrition is very confusing. Right now I am getting rid of frozen food, artificial sweeteners, drinking more water with meals, replacing frozen Mangos with apples and Oranges and adding more vegetables to start.

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I weighed myself and I am at my highest weight yet

for some context I am on anti psychotic medications for bipolar disorder that make weight loss very hard. Today I weighed myself and I was 250 lbs. I felt my world crashing down around my ears. I am very terrified that as a 29 year old single woman I will get health issues and never be able to find love. I hate my body I hate my double chin. I hate hearing negative comments about my experience by people I am interested in or when I try to date. I dont know if there is any hope for me. I dont know the first thing about losing weight. I have tried to go to the gym and went 2 days this week and that did feel good emotionally and mentally, I did 20 mins speed walking on the treadmill. I dont know if there is any hope for me I am devastated

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Progress last 2 months vs last 2 years

I’ve lost roughly 17 pounds in the last 2 months, but have been up and down in weight for the past 2 years: https://imgur.com/a/cWQ9sS0.

I’m 5’6” F, started at 173lbs, hovering around 156, and trying to get to ~130.

It’s a trip to see past weight loss attempts that have just bounced back after I gave up and stopped tracking. This time feels real, because I’m being smarter and healthier about it now than I’ve ever been. I’m eating at a deficit that’s safe for me, incorporating strength training / exercise, eating high protein high fiber meals, allowing treats and maintenance days, and tracking my rate of weight loss to make sure it’s not too fast or slow. I feel good, and it’s nice to see the scale moving down again.

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My Goal Weight differs from my doctor's

Hi all, I think I'm being silly here but I think I just need some reassurance.

SW 190 CW 165. H 5"3

A few months ago I started my weight loss journey with the help of my doctor.I've lost 25 pounds and me and my doctor are happy with the progress! But he mentioned that the goal is to hit 150 pounds. But this whole time I've been wanting to hit 130 as that seems to be more of a middle ground for my height. He didn't discourage me from that goal but he seemed hesitant and said "let's just see how you feel when you hit 150 and we'll go from there."

But I remember being 150 pounds from years ago and I know I didn't feel or look good at that weight. And I'm already not feeling the best because I see no changes from my current loss (though I'm trying my best to not let it bother me).

To me it just doesn't seem like another 15 pounds will make that much of a difference. Does 130 pounds just seem unrealistic and 150 pounds isn't as bad as I'm thinking it is?

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Wii Fit Plus - Exercise Enough?

Hi everyone and sorry if this post seems really long or boring. But I just wanted to see what someone else had to say. I've been trolled on social media for this so maybe just seeing what others who have been working on weight loss think.

I, (24 female), am only 3' 9" tall and already have managed to get down from 130 lbs to 88.8 lbs (factor weight fluxes of 1 kg/ 2.2 lbs a day) just with a treadmill over the course of 5 months. Now I still use the treadmill but I use it for a little less time (like 15-20 mins a day) because I've been using Wii Fit Plus (building routines in my routine for 40 mins at least and then an enjoyable 20 minutes doing the Aerobic Advanced Step game). Is that exercise enough to be considered able to contribute to weight loss? The reason I ask is I spoke to someone about it and they said that I wasn't really exercising for 45 mins to an hour a day if I was using Wii Fit as my main exercise. But I find that the exercises are hard for me with the exception being the tricep extension and for that? I use a three pound dumbell in the other arm while the arm with the remote is doing the exercise.

Sorry I ranted. So long story short: Do we consider Wii Fit Plus Exercise?

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Is 12lbs weight loss in 5 weeks too much?

Hi, So this is my 1st ever deficit after bulking for 16 months, Not 100% accurate but i was falling somewhere between 25-30% BF, Im eating 500 calories below my maintenance, Have been for 5 weeks consistantly, hitting my daily protein intake of 180g but im abit concerned that i could be losing muscle and maybe the tdee calculator isnt accurate because i put myself on sedentary lifestyle however i work from home so sitting most of the day but i walk 2 miles each day and workout intensly for 1hr-1hr 20 mins. Also 12lbs weight loss in 5 weeks seems alot but i dont know how much of that will be water weight.

Male-25

Height- 179cm/5ft10

Current weight - 186lbs/84kg

Calorie consumption - 1700 per day - Protein 180g - Carbs 100g

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Partner wants weight loss surgery, I'm apprehensive

Hello reddit,

I'm worried for my partner, I'm not supportive of surgery as well

Reasons being that my partner has a very unhealthy relationship with food, binge eating whenever they have an emotional response to anything, spending our grocery money on those binges instead.

They want to lose weight but not put in the effort, they can't keep up with a diet, they can't keep up with exercise, they don't have any self-discipline sadly.

And my partner also asked if I could help them not snack and such, so our household has stopped snacking, we're eating healthy, I'm portioning their food, but they get mad at me for restricting their access to snacks, and whenever I find them in the kitchen snacking on something and I take it away from them? Pissed off and it's all my fault.

I try and keep them on a exercise schedule (once per week to aquarobics for now) and even that is a battle.

They expect surgery to be a magic thing, where after they've got the surgery everything will be easy, but I feel they're extremely misguided in that viewpoint, you've got to put in the work now already and change the relationship with food, deal psychologically with the food addiction before even thinking about scalpels and life altering surgeries.

They're also depressed and have emotion-regulation problems, they're suicidal as well, highly obsessive, and are susceptible to psychosis as well, they're on lorazepam and risperidone which absolutely do not help with losing weight either.

I've been trying to say they should look into something less invasive like a gastric balloon while they get psychological help first, but they're dead-set on the surgery because "nothing else has ever worked or will ever work"

Their oldest kid isn't supportive either, the father of their youngest isn't either, the parents aren't supportive, and it's all because we know how they are with food, and their unwillingness to put in the actual legwork.

I'm also extremely worried about the complications and side effects, mainly dumping syndrome, the loose skin, and possible complications that require surgery, and the mental effects those complications and side effects will have on someone who's already suicidal and unstable.

AITA?

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Losing weight in my late 20s

I was skinny in Highschool and definitely gained a freshman 30 when I went off to college. Living alone didn’t help and I mainly ate fast food in between classes. When I was forced off my birth control I gained another 30 pretty rapidly. Then I honestly let myself become a depressed hermit

I’m 5’7, 27 (f), 225lbs, grad student, working full time and trying to lose weight. I want this to be it -I don’t want to look back 6 months from now and not see results.

Anyone got sustainable weight loss tips/advice that can get me to 140?

Starting with: - 10,000 steps (trying rn I average 5,000 - more water - protein + veggies for all meals - fighting cravings (very difficult) - exercising (started with pole fitness)

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In a calorie deficit but so hungry by end of day

Hi everyone, I (27, F) was hoping to get some thoughts on my current fitness plan that was set up for me by a PT. I have a feeling it’s off, but partly because my physically activity has actually been really high in the past month and I think the calories don’t match up

I’m 6 weeks in to this 8 week fitness plan. I started this fitness plan weighing 71kg and now I’m sitting around the 67kg mark so good progress in terms of weight loss

My plan is the following: 3x strength training a week, increasing weight every time and lifting pretty heavy (120kg hip thrust for example). The goal is to lose weight and tone. I don’t want to bulk up.

My calorie deficit is 1514 calories aiming for 44% carbs 23% fat and 33% protein. I’ve changed my diet pretty drastically to get protein in; I truly did not realise how little I was eating before. I’d say the biggest change in my diet is this increased protein, but also decreased fat intake. I’m used to eating avocados and olive oil regularly and with this fitness plan, eating one can take up majority of my fat macros for the day. I am generally very healthy and care a lot for homemade, gut friendly foods, but in order to reach protein goals I have had to incorporate processed foods like protein bars and whatnot to get those numbers up.

On top of strength training, I go to hot yoga / Pilates twice a week, and run (cardio) twice a week. I ran a half marathon on the Sunday just been. I work an office job, and clean a studio 3x a week which is actually quite laborious (cleaning massive mirrors is hard work!). Now my half marathon is out the way, I will calm down on the running a bit, but probably still run a total of 10km a week, and if not run, then definitely incorporate stair master into my routine.

I have found during strength training in particular I feel weaker, and my body is probably just not getting quite the fuel it needs. But is this something I should push through as my ultimate goal is weight loss and toning?

Before this fitness plan, I was eating LOADS I’m almost certain my average calories must have sat at around 2500 a day. I wasn’t exercising much before this, Christmas mode was still on, but I have generally kept up strength training and running across the past few years.

Additionally, I am used to huge portions and this plan has definitely taught me about what serving sizes should be, so I have enjoyed the educational part of it. But I just find when I go to bed I am so hungry, and also desperate for breakfast in the morning. Previously I could wait until 12pm to eat, and never woke up hungry.

I have checked my maintenance / deficit calories online and according to my fitness levels, I can either continue on this 1500 calorie path and see significant weight loss, or up it and … probably still see weight loss? Given I am used to large portions, would anyone recommend using the zig zag calorie method? I believe I was intuitively practicing this before as some days I’d have very little and others an awful lot. Maybe that’s what worked best for me.

Would appreciate your thoughts on this.

TL;DR on a calorie deficit, working out a lot, really hungry and feeling weak. Advice appreciated!

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Starting weight lost journey

So I’ve finally decided to commit to starting my weight loss journey. I’ve been thinking about it for a while, but I’m ready to stop making excuses and start holding myself accountable. I want to lose weight not just for the physical changes, but also to feel healthier, stronger, and more confident in myself.

Right now, my goal is to lose almost 100 lbs by the end of this year, I’m focusing on changing my eating habits, incorporating more movement into my day, and learning what works for my body. I know it won’t be easy, and there will be days I struggle, but I’m ready to push through.

Also, I feel like having someone to check in with could help a lot with staying motivated and on track. If anyone’s down to be accountability buddies just doing occasional check-ins or sharing progress I’d love that! Sometimes just knowing someone else is out there pushing through too makes it a little easier. (I'm 18 btw, don't mind any older people willing to be my buddy)

If anyone has advice, beginner tips, or even just some motivation, I’d love to hear it. I’m excited and nervous to finally start this journey and track my progress along the way. Wish me luck!

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Its possible! Lost 110lbs and counting

Keep pushing ladies and gents! I don’t know where to start. I use to be 400lbs now weight 290 down 110lbs in 2 years. There’s still a ways to go but I’ve never been more happier in my life. I remember standing in front of the mirror 2 years ago looking at myself in disgust, 20lbs off seemed like a task, over 100lbs off was a dream, a dream I’m now living, breaking 300 nearly made this man cry🥹, I’m no longer looking at heart Disease by 30, no longer pre diabetic. I’m not stopping! Next goal in 240 this year. Besides health the weight loss drastically improved my personal life. I found the confidence to get out there and surprised myself with getting a stunning beautiful girlfriend. Got myself a condo. Things that were possible before but I wouldn’t have done without the confidence losing the weight has given me. It starts with small changes until it becomes normal, then little by little you step on that scale and go 🤯 makes you wanna not stop. Sorry for the rant everyone. Just really happy and wanted to show others here it’s possible!! 20/40/60 100lbs! It’s all possible and YOU CAN do it!

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