Curious about this article. Part-time low carb?

I came across this article today, and found it interesting. Note: it does explain at the end that more studies are needed, but it did pique my interest.
https://www.sciencealert.com/new-study-reveals-an-easier-alternative-to-intermittent-fasting

As someone in their 40's who has struggled with weight most of my life, I've recently started to get more serious about sustainable weight loss. I had some success with low-carb back in the mid 00's but didn't see it as viable to reach my goals, personally. In the past few weeks I've been learning more about intermittent fasting, specifically the 5:2 version. (With that plan I would stay in a mild calorie deficit for the "5" days with 2 non-consecutive days of fasting, or more specifically about 20% of my usual calories) And I've been able to do it a couple of times, both a strict liquid fast and the 20% "modified fast" as I thought of it, but wondered about something that's easier to maintain especially with a family that I'm cooking for who is eating quote-unquote normal.

So the bottom line is I'm curious about trying a low-carb plan for those 2 days instead of fasting, and hoping that might be more sustainable. I will try to update here if I keep it up.

PS- maybe I should've posted this in either the low carb or IF subs, I'm not sure 🤷‍♀️

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Controlling food noise

As someone who has lost nearly 25 kilos in total, I have been trying to control my food noise for a long time and I have noticed that once I start eating or have easy access to food, when I am alone at home and in my own kitchen, this situation becomes irresistible. In order to suppress the food noise in my brain, I have to get away from home, even quite a distance. This is very interesting to me. For example, when I go to a market 300-400 meters away and return, the food noise does not stop, but if I walk farther, the food noise decreases. When this happens, I feel my brain calms down. Some days, I walk more and more just to reduce this noise, so much so that I literally relax as I get farther away from home.

Since I focus so much on eliminating food noise, I started to think about how I can do this at home. By paying attention to this, I started to notice that panic feeling in my brain when I cannot stop eating at home. In order to calm my brain and save it from falling into that food coma feeling, I started to make herbal tea and drink it quietly at home. This calms me down a little, and my brain too. I can distance myself from the thought of eating. If I can't get away from home, I can at least make a tea and take a break from eating long enough to go from the kitchen to the living room, and then I feel relaxed.

Food noise is especially affected by taste hunger, especially if you like to eat opposite tastes together, things get out of hand. One salty, one sweet or one sour, one sweet. That's why I tried to prepare meals with as plain tastes as possible during the weight loss process and I saw that this also helped me: boiled chicken, boiled vegetables, unprocessed fruit, boiled eggs, etc. Foods that have been processed, flavored with spices, etc. are very delicious, but unfortunately trigger food noise. The tastier they are, the more I want to consume them.

Do you use any methods to prevent food noise other than medication?

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Ready for change

I (26f) am ready for change. I’m 5’5” and 185lbs. My heaviest I’ve been is 194. I am ready to lose weight and take it seriously. I have “tried” to lose weight many times before but have never had success. I use the term “tried” very lightly because I seem to never be able to fully commit, I work hard for a couple weeks, sometimes a month and then give up and go back to my old ways. Last year I was working the hardest I ever have but it was not sustainable (I walked/jogged literally EVERYDAY for two months, eventually being able to run 5km straight, I know now, extremely unsustainable). I was eating healthier but only lost a few pounds (my cardiovascular health improved but there was no weight loss). I was so discouraged I just completely gave up right there and haven’t been on my treadmill since. I am now approaching a year on when I gave up and am feeling the worst I ever have about myself. I have never been successful in this area in my life and truthfully, I feel like a huge failure.

I would like to start seeing changes by summer (July) and hopefully finally feel comfortable when I look in the mirror. I no longer want to say no to outings or vacations because I hate myself - it’s time I get myself back, and I’m the only one who can change that. What I’m asking of you, is advice (maybe some encouragement?). I have signed up for Ladder and am on team define with Coach Maia. I am planning to do these workouts 4-5 times a week and really work on my walking/steps. What are some tips that helped you? How do you motivate yourself even when you don’t see/feel changes happening?

Some other information about me: I do a lot of sitting at work, I have a high stress job that keeps me tied to my desk and often makes me mentally and emotionally exhausted come evening. I was about 110lbs for the majority of my teen years and early adulthood until I started SSRIs for my anxiety and depression. Once I started taking that medication, I literally ballooned and gained 70 pounds over a few years. I am no longer on any medication (still have horrible anxiety but try to manage it without medication).

Sorry about the novel, and thank you for your help.

EDIT: I should add that I eat fairly healthy. I cook all of my meals, rarely eat out. My downfall is calorie tracking, just like my exercise habits, I tend to give up after counting calories for a limited time. I know, I’m my biggest problem.

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How do you deal with ppl acknowledging your weight loss positively ?

So I (35F) gained a lot of weight with two kids and bad mental health. I recently lost quite a bit - 15 kilos / 33 pounds, enough to be overweight but not obese anymore. I’ve now hit a plateau though I still have 10 kilos to lose and have been at the plateau for like 6 months.

My mother today commented on my weight loss, congratulating me with my dad, to say that they were very happy for me, that it must have been difficult.

Which it was !

But I just walked from the room and didn’t address their comment. 1) my mother is the P0 in all my various eating disorders if I’m being honest. Not horrible stuff but past generation sh*t. 2) I feel very unseen, being slim seems to be the ultimate goal, and nothing else matters. yet no one has asked if I was ok while I was putting on 20 kilos while juggling work and two small kids 3) equally, the comment was positive and maybe not commenting on a weight loss which generally is positive in society would have been weird for parents ?

Anyways - how do you guys handle people commenting on weight loss when it’s positive ? Am I being too harsh here ?

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I think I messed up my weight loss by going too hard on my diet.

I’m 6ft (M) and I’m currently 81kg, aiming for around 72-75kg. Started at 92kg in March.

TDEE said maintenance was around 2.6k, but being an impatient hot head, I set my deficit to 1600-1700.

Got in all my macros and 160g of protein a day, just fuck all carbs. Which seemed to be fine my lifts still went up and I was still building muscle while stripping the weight.

I used to lift so the muscle memory bounced back.

But I started skipping meals and continuing the same training regime. I was only getting like 1000 calories a day, maybe less. (Just hitting my protein target).

This lasted for two-three weeks, I don’t even know what the fuck happened, my appetite just went next to nothing.

At the moment my weight is stalled, and I physically feel like shit. Im trying to get back to a healthy baseline to keep cutting and get my body back on track in a healthy way eg. mini recomp, slowly reintroducing more carbs.

Any guidance would be appreciated!

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Looking for advice, and what I can expect

Hello all! I've recently just started getting into the weight loss journey (again) but this time more serious. Let me preface by saying that I drive truck for a living so the weight has been slowly growing on me over the years and it's difficult to maintain a healthy diet. Previously I lost anywhere between 60-80 lbs before but I don't know the exact number due to the only way I weighed myself being DOT truck scales when I jumped out of the truck. But I gained it all back in August when I had a back injury and wasn't able to move for multiple months. Now that I'm able to get around freely again I'm looking to drop the weight.

I'm 6' 4", 331 LBS (down from 348 when I started) TDEE is 3100-3200, BMR is 2400, I'm currently in a ~1000 calorie deficit, trying to stick around 2000 a day, 2500 max. I don't currently work out but my job is semi-demanding (pun intended) looking into getting into some sports here soon, pickleball or volleyball just to get some extra exercise. My main "diet plan" is focusing on high protein/fat and low carbs, I'm not actively counting anything but when I'm making or buying food I'm checking the nutrition facts and prioritizing those things. I can already tell that my stomach (ability to eat, not external physical size) has significantly shrank, I can't eat nearly as much as I used to, and food holds me over for much longer now. I've cut out all sugar drinks and sugar foods, cut out fried food when I'm able and stopped all snacking habits.

Just thought I'd ask you guys what I can expect, what I could/should improve on, any tips you might have, and any motivation helpers. So far I feel as if I'm doing good but I'm afraid either I'll plateau out, or lose motivation. One comment I heard that's sticking with me that's helping me stay away from cheat days is "I've cheated all my life, I don't get to cheat on the weekends" any input is welcomed and I'll edit this post further if anyone points out something I'm missing, thanks!

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I looked in the mirror - Accountability post

I looked in the mirror for the first time in a long time, in just my birthday suit, and was absolutely devastated at the size of my body. The most daunting was how enormous my tummy is, which is now accompanied by an apron belly and fupa to boot. I didn’t recognise myself at all, and spent a good hour crying on my bed and doom scrolling weight loss information.

I know moving has been harder, I get worn out easily, I have lower back pain that makes life difficult. My clothes don’t fit, I can’t get up off the floor without looking ridiculous, even rolling over in bed is getting harder. But still, I didn’t realise the severity of my weight gain until I looked into that damn mirror.

I know CICO is key. I know I need to move more. I know that is works. But right in this moment, I feel overwhelmed, hopeless and utterly depressed. I feel I’ve wasted my life.

Change has to happen, and I’m typing this all out as a way to take accountability, and remind myself of the WHY.

Honestly, any words of encouragement would be so appreciated, particularly from women with similar stats to my own 😔

And so it begins. 31f in Australia - 5”4 - 119kg (262lbs) - May 11, 2025

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New Beginnings I just want to yap about.

Earlier this week, I went to the gym for the first time. Ever.

After a consultation with a weight loss coach, and some basic introductions on food, gym machinery and health in general: I have decided to stick to it. I got the bug, you could say. But, it's also more than that... At 29 years of age, I have reached a staggering 340lbs. For obvious reasons this is not okay. But diabetes runs in my family, I have some water retention in my ankles, what was once a comfort in video games and art has become a comfort in food, and I have too many people I want to live for. This cannot continue.

It's a hard step to begin with. And these first few days have been rough. I've never felt so much pain in my arms and legs, as today I did the push/pull sled and I've never struggled so much. Yet, I did it and it's also a good pain. There's also the strength it takes to ignore the habit of overeating, and piecing at every item of food I see. Not to mention the backwards influence of social media having me even thought about loving and accepting myself in the life of being a 5ft 7, 340lb woman. Yes. I love myself. Love myself enough to do what it takes to reach my goal of 180lbs. All struggles come my way, because I'm ready. I find myself reading Berserk again. Guts is one of the many motivators.

Anyways. It's already been an amazing start. I know it will get difficult. But that's what it takes sometimes. I'm so excited to learn, adapt and overcome.

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Metabolism wonders -stupid post

I have read so many posts stating that people don’t lose weight even though they are hardly eating anything. The advice is always count your calories more diligently and you’ll lose. I believe unless something is wrong with you medically this is the answer. However, I could swear that my metabolism has increased AFTER weight loss. I have been counting calories and still do and now I can eat more while keeping my weight. No change to exercise, I only swim three times a week. I guess I am hallucinating. Tried to google studies about metabolism but there just aren’t many. One study on biggest loser participants from 2016 I think. It indicated metabolism had slowed down for the contestants and not recovered. Wish there were more studies. Could there be a dip and then recovery? Luckily for me I can just eat a little more every day again. Or I am just miscalculating my calories just like everybody else 🤪. Anyone experienced this after eating at maintenance for a while?

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Post vacation binge

Hi, got back from a vacation last week, and I'd listened to a lot of Dr. Ted Naiman podcasts on Youtube. I ate an ice cream or dessert daily and a lot of carbs, too. So, now I'm home and cleaning up my act. I Naiman's philosophy of weight loss; to reduce or eliminate the hedonic (super pleasurable and addicting) foods like high sugar and high fat foods (potato chips, ice cream, desserts, salted nuts, etc) that we can't stop eating and/or stops our satiety. He is big on high protein, and low energy-giving calories such as in fats and carbs. After a lot of protein we won't be hungry for other stuff.

In the past I'd done lots of high fat, low carb dieting but it never worked out. This is different, because it doesn't mean you eliminate all foods, just really amp up the protein and tweak things so you reduce the carbs, sugars, and fats. It feels good except I notice I feel tired, probably because my body is going through a lot of changes to feed off my body fat, and/or the low calories I'm ingesting has slowed down my metabolism. At any rate, I'm not really hungry all that much, and that is good. I'm eating way less than before, except for daily protein ingestion. He recommends getting 1 gram of protein for every pound of lean body weight/ideal body weight. I'm not quite reaching it but he also says for most people if they are slightly under that target, they still do fine.

Anyway, thought I'd post here, in case others are doing similar diets. I already feel like I've trimmed off some water weight and just feel better (not so "oofy" in the midrift when I tie my shoes, for example). I want to keep this up and shed some weight. Much needed! My middle-aged spread has gotten bad.

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Whats the worst binge you’ve ever done?

I hate this so much i just binged 10 minutes ago it didnt even feel good i dont know why i did this i hate it i couldnt even make any progress for 1 months and now that everything was going alright i fucking binged. Please tell me about the worst binges you’ve ever done so i can at least feel at peace.

some stuff to fill the post up: loseit fat loss weight loss binge binge eating calorie calorie deficit months sweets desert brownies broccoli steak beef healthy fast food junk food sushi take away prom wedding ;??) weight loss binge binge eating calorie calorie deficit months sweets desert brownies broccoli steak beef healthy fast food junk food sushi weight loss binge binge eating calorie calorie deficit months sweets desert brownies broccoli steak beef healthy fast food junk food sushi weight loss binge binge eating calorie calorie deficit months sweets desert brownies broccoli steak beef healthy fast food junk food sushi

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I cant understand myself

So I’ve been having a really difficult time with myself these past weeks. I started this weight loss journey 2 months ago and this is the 3th month. It was going really good the first month and i lost 5kgs and reach my goal for the first month and thats where everything started going downhill. I couldnt lose any weight the second month at all. I did stay away from junk food and dough but i lost my discipline. i think its because after losing 5kgs the first month and barely getting into a ‘healthy’ bmi made me more relaxed. Every week i thought i was doing good but the scale didnt budge. So this month i finally gained my discipline back and have lost 1kg so far in may. But now that the second week has started, i always crave for something. I always want to snack, i always want to eat something. I hate this so much i cant understand myself why do i keep on wanting to eat something?! I need this to stop. I feel so tired of this journey already. I want to look better and feel better in my skin but im still relaxed and i keep want to eat something :(

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Calculating my own TDEE

I love data so I collect a lot of it.

Today I decided to calculate my average caloric intake over the past month and compare that with my weight loss! Here's what I got:

As of April 8 my average weight from the past month was 171.3. I calculated my average caloric intake from April 8 to May 8 (29 days). My average was 1943 calories per day. My average weight from the past month as of May 8 was 165.0, so I lost an average of 6.3 pounds in those 29 days, or 1.5 pounds per week. This means I've been in a (on average, all of these numbers are averages lol) 750 calorie per day deficit. Add 750 to 1943 and my average TDEE is almost 2700 calories per day! Not too shabby for my height and weight lol.

Of course it's possible I'm overestimating the calories I eat (I use MyFitnessPal and weigh my food, etc.) but I do try to be as exact as possible.

I just thought this was interesting because online TDEE calculators all tell me I should be eating 1800 per day to lose 1 pound per week, even when I say I'm "moderately active". So bottom line TDEE calculators are not the end all be all!

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Seeking Support on My Weight Loss Journey Struggling with Exercise but Determined

Hey everyone,

I’m Ethan, 19 years old, 6’1”, and currently weighing 308.2 lbs. I’ve been struggling with my weight for a while now, but I’m determined to make a change. I’ve been having a really hard time with exercise—besides walking, I get super out of breath. I used to be really active in high school, playing football all four years, so I’m holding on to the hope that I can get back into shape.

I’m here because I need support and advice on how to start exercising again, eat healthier, and stay motivated. I know it’s not going to be easy, but I’m committed to putting in the work. Any tips on starting a workout routine, staying consistent, or just getting back into the groove of things would be super helpful.

Thanks for taking the time to read this—I’m really looking forward to connecting with others on the same journey!

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How One Busy [relatable demographic] Finally Broke A Plateau And Stopped Crying and Started Dropping Pounds! This is Definitely NOT Spam and You SHOULD dm me! [insert eye-catching emojis here]

I’m just here to tell the spammers and self-promoters who have been hitting this sub and my DMs that you are not slick, your tactics are super obvious, and you need to stop trying to prey on people looking for help.

Stay alert everyone, if someone keeps trying to take a conversation to DMs or is promoting “one weird trick” in their post, they’re probably trying to sell you something. Keep reporting these posts and remember that there’s no quick fix in the world of weight loss. Check out your account settings to close your DMs and chat requests if you’re getting inundated with “hey I saw your comment, I totally get it, reach out anytime” types of messages lately.

[insert relatable question here to encourage engagement, vaguely allude to details I will only provide in DMs]

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Feeling Frustrated

Not about my progress because that's actually going really good! Im 4.2 lbs down in about 10 days. I've been eating in a deficit and making sure to get between 7-10k steps a day. Today I scheduled my consultation and 2 free sessions with a personal trainer at the YMCA to start strength training... I am really proud of myself.

My parents, however, have both taken it upon themselves (at separate times) to remind me that my weight loss will slow down, or that the numbers on the scale don't matter cause I'm building muscle.... as if I don't already know that. I am 35 years old and have been fat since I was 8 years old. I got my first gym membership in 3rd grade and when that didn't work (because my mom never took me to the fkin gym), they bought me a weight watchers membership. I was the youngest person at every single meeting and it was honestly humiliating. I had to shop in the "husky" section (god that term is so much more hurtful than plus size)... Mind you, both of my parents are also fat and have been most of my life.

It's just so frustrating that neither one of them can just say "hey, good job" or God forbid "I'm proud of you"... I don't know why they both have to tune in with an "actually 🤓" every freaking time I do something for myself. I am also 11 months sober and my parents have both told me that I must not have been an actual alcoholic because I quit so easily and haven't relapsed. I almost drank myself to death last year, I had alcoholic hepatitis, sepsis, and my potassium was so low when I got to the hospital the doctor told me that if I had waited any longer I might have had a heart attack that I wouldn't have come back from. I absolutely was an alcoholic. I just feel like they both try to diminish me every time I work my ass off to better myself.

If you made it this far, thanks. I'm just ridiculously proud of myself for sticking to it and making a plan. Just here fishing for validation, I guess. 🤷‍♀️

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A healthy lunch option around 5 pounds

So, I work an office job, 9-5, for breakfast I just do plain eggs. For tea I either do chicken thigh wraps, mince and rice or sometimes if I'm easy something like a chicken kiev, I generally keep it high protein, skip the chips on the side and go from there.

Now, my issue

My office gives me 5 pound for lunch, near my office is a tesco express, a sainsburys, a greggs, some coffee shops, a wasabi and a subway

I have been doing meal deals, from tesco I usually grab a chicken bacon bistro wrap from the premium section, an innocent smoothie (which I take with creatine) and some flapjack

Ive recently been trying my hand with sushi/gyozas as a snack to lower the calories and eat semi-healthier, but I'm sort've lost. The tesco has quite limited selection, I like those vit hit drinks but they're not there so I go with innocent just for the creatine.

I feel like this lunch is the key to my weight loss, I'm quite happy with my diet outside of this, but if I can get my 5x a week meal down right, it'll get better

can anyone recommend what I should do with the shops available? Ive tried wasabi but its expensive and portions are super small, and I'd rather keep it under 5 pounds

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Feeling a bit conscious of my newish walk

I've lost 86lbs since last August! Down to 232 from 318 and I'm so happy and excited, as one might imagine. What I'm doing has really been working for me and since October I've been dressing better, doing my makeup and looking after my skin again. I have a long way to go, but I look and feel 100 percent better than I did when I started. I've never been one to be ashamed of who I am, fat or skinny. When I walk into a room, I walk confidently and proud with my shoulders back, like I'm supposed to be there. As you might imagine, at 318 that walk was more of a confident waddle on my 5'6 frame and now I can execute more of a stride. Being female, I have noticed that my hips seem to have a pretty prominent sway, but it doesn't bother me. I generally feel good about how I walk. But the last few weeks I have a much younger female co worker that's made a few playful but pointed comments on my walk, and though the tone is silly, it's made me a bit conscious of myself. They make comments like "Yeah, shake that butt mushroomrevolution!". Or "There mushroom is, shaking it". I have generally been making playful or witty comments back. I'm a playful person and I like to joke around so at first it wasn't really anything I thought about. But after the 3rd or 4th time, I've been wondering if the way I walk is wrong or distracting.

I don't even think about how I walk usually but the repeated comments have made me feel like I've done something wrong, and I know I have not. My walk has changed, absolutely, but I feel like I move through the world pretty happily and a lot more femininely than I used to based on the fact that my body shape has changed drastically.

I don't mind the comments about my weight loss. I'm proud of the work I've done. I love the fact that I feel more like myself than I have in a very long time. At a bigger size I was confident in myself as a person and my abilities, but I was always tired and unwell feeling. Now I'm feeling good almost all of the time and have more energy to socialize and be friendlier. Maybe the person commenting is genuinely just trying to throw genuine fun energy at me, but it seems like they'd say other silly things other than how my butt moves if that were completely true.

So is this even a concern I should have? Has anyone else had any consciousness about how they walk after a pretty decent sized weight loss? Do I need to just ask that person to stop talking about my butt and live my life?

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Feeling a bit hopeless

I just am not sure I'll even be able to ever have a body I'll be happy with. I was obese my whole childhood, cue in a grueling amount of self esteem issues and bullying.

When I was around 18 I started a weight loss journey and in 2 years lost what I believe is the equivalent of 60 lbs. I mantained that weight for 1 year and a half before some mental health issues and I gained back 30 of those lost lbs.

I look at pictures of "skinny me" and I get so mad cause that boy still thought he was ugly and fat and was constantly checking himself out and still trying to dress to "hide extra weight". I've been trying again to get my eating under control and exercise more for around 2 months now and while I have had some small progress I still feel at a loss. I wonder if I'll ever be happy with myself

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At Home Workouts

I'm not sure if anyone else has the same issue as I do but, I feel like I have no motivation to work out at home. If I don't push myself to the gym exercise won't get done. This really frustrates me because some afternoons I'm just way too tired from work to go out. Afternoons where I come home and cook dinner are even more tiring. I'm still determined to figure out some kind of way to keep my body moving.

I have exercise machines at home, but I struggle to keep myself going on them as well. My mind ends up getting distracted and wanting to do something else. What are your recommendations on more "entertaining" ways to keep myself moving at home on days I just can't get to the gym? Am I alone in feeling this way? I know some youtubers have created at home exercises, but does anyone actually benefit from them?

I was doing really well back when I had my VR and a subscription to Supernatural but ended up canceling it because of how little I started using it as well as the cost behind it. I live on the top floor of my house and don't like to jump / stomp around in the afternoons as to not disturb the people below me.

I'd just really appreciate some guidance. I want to keep pushing forward and progressing in my weight loss and I want sustainable options that I can continue to use throughout life and not just for a phase.

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Over halfway there... (F | 5'8'' | 250lbs -> 187lbs)

I’ve been lurking on this thread for months, reading everyone’s stories to motivate myself, but honestly never thought I’d post. But lately, people have started noticing my weight loss, and I figured why not make an account and share my own story.

tl;dr

F / 24 / 5'8"
SW (June 2024): 250 lbs | 113.4kg
CW: 187 lbs | 84.8kg
GW: 145 lbs | 65.8kg
Method: intermittent fasting (16:8) + dancing (Fitness Marshall)

---

To start, I’ve been overweight most of my life. The only time I wasn't was when I dropped from 200 to 160 lbs when I was 19. But after a breakup, the weight slowly came back...and then some. Over three years, I ended up gaining another 50 lbs. Last summer, I went on vacation, saw a photo of myself, and decided right then that something had to change.

The day after I got home, I started intermittent fasting. I didn’t change what I ate, just when I ate (18:6 is my window). I also started walking in the mornings a few times a week. That alone helped me lose about 20 lbs in the first three months. Around mid-September, I started walking more (I shot for 10k steps a day, but probably averaged around 7k) and finally looked at how much I was eating (even while fasting). I didn’t cut out any foods, just worked on not overeating. That brought me down another 20 lbs. Then the holidays hit. Between late-November and mid-January, I didn’t lose anything and bounced between 210–215. I let myself enjoy the time with friends and family, though, and didn’t beat myself up over it.

In late January, I talked to a doctor about my weight. She encouraged me to stick with fasting and add consistent cardio—anything to get my body moving every day, even for just five minutes. So I turned to YouTube (because I hate running) and found the Fitness Marshall. I started dancing—first one or two songs, then 30 minutes, and now I’m up to a full hour most days. On days I don’t dance, I walk—usually with hills, and lately with wrist/ankle weights and a weighted vest (which I sometimes wear while dancing too... if I’m feeling bold lol).

Since then, I’ve been checking in with my doctor monthly (I know not everyone can afford this or has access to this, but knowing she's checking my weight, percent body fat, muscle mass, etc. monthly has really motivated me to stay on track):

February 28: 205 lbs (+3 lbs of muscle)

March 24: 198.1 lbs - (+0.5 lbs of muscle) - my first time under 200 in years

April 25: 190 lbs (maintained muscle)

Today: 187 lbs

I try not to weigh myself constantly - usually once or twice a week, just to make sure I’m on track (admittedly, I usually check it on the days where I end my fast early or feel like I eat a lot to see the damage done... Probably not the best way to do it but it's what I do). June 17 will be my one-year mark, and I’m honestly so proud that I've actually stuck to it, and I can't believe how fast time has flown. I still have about 42 lbs to lose, but breaking 200 has given me a huge boost of motivation.

What's crazy is that lately (like the last two weeks) everyone - and I mean everyone - has started noticing - my boss, coworkers, clients, friends, even random people at the store will compliment my outfit and stuff. It’s like I’ve suddenly become visible to the world again. Some of them are really nice saying how good I look others ask "when did you get so skinny" like they haven't seen me pretty much every day for the past year... I don't know if I hit a magic number or something, but yeah everyone talks to me about it.

Since I'm sure people will be curious, as for loose skin (my biggest fear while losing weight) I haven't noticed any yet, everything’s just shrinking. When I lost weight at 18, I didn’t have loose skin either, so maybe it’s genetics, or age, or just how slowly I’m doing it. I started with stretch marks and naturally still have them, but they’ve faded from a deep purple to pale white and honestly, I don't really notice them anymore and they don't bother me.

I’ll wrap this up by simply saying thank you to everyone who’s shared here. Reading your posts has kept me going through the slowest months, and I can’t wait to come back with a goal weight update soon.

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CICO works and it’s amazing

This is not my first time trying/ losing weight. I did ‘diet’ twice before and lost weight. But gained 20lbs in the span of last 2 years. The thing is that, i’ve always associated losing weight with suffering. Completely cutting things you like, not being able to enjoy a normal life or eat out and only eat meats and salads, not eating at night etc all sorts of myths. When i was a fat teen i only was taught the approach of ‘bad’ food and ‘good’ food. That there are things that should never get in your mouth if you want to lose weight and that you’re only allowed to eat dark chocolate in terms of sweet. Which well, partly worked because i lost a lot of weight back then that i only partly gained back. But it was hard, and i remember suffering a lot between suppressing my cravings. But also most importantly having long periods when i diet and not losing any weight. I remember being confused and not understanding, that my body was somewhat special for not losing weight. But it’s only now, after learning about CICO that i realised i was simply eating more calories than i thought i did because i was having big portions of healthy food. While in reality all healthy good (except salads maybe) will stop you losing weight if you overeat them. Just like any type of food really. I also used to have huge guilt trips whenever i ate something i was not supposed to because i thought that now i did, the fat would never go away.

Now i changed my approach to dieting. I simply do CICO 1200-1400 calories depending on the day (i’m a woman btw and at 163lbs currently so my deficit is quite reasonable). I’m only 2 months in yet i lost around 13lbs while not even weighing myself the first 10 days so water weight loss is not included so in reality i probably lost even more. I dont know if this is an unpopular opinion here since many people say the cut stuff they’re addicted to completely, or never drink their calories. But what i do now simply is planning meals so i get enough protein to not lose muscle, and get salads. And other than that i go freestyle. I still eat healthy most of the time. But i also allow myself to get things i enjoy when i want to. Sometimes i have pasta box sold in my uni ( they’re 450 calories) because i like their taste. Other days i get myself the ice cream, or chocolate i enjoy. Or my milkshake matcha in my favourite store. I just count them in my daily calories. And eat accordingly so i stick to my deficit. I know it’s kind of harder because dome stuff makes you hungrier. But i personally do not mind, as my problem with dieting is mostly the cravings more than the hunger. My appetite is not that huge. I also stopped the whole concept of cheat days and cheat meals. On days of social events, i eat or drink normally but just to maintainance. Cico also helps getting less freaked out when you see the scale go up after those type of days, because i know i did not surpass my allowed calories by thousands in a day or two and that it’s just water weight. I also am proud of myself now because i can have a small bar of chocolate without going overboard, because i know i can get some more tomorrow.I still have a long way to go, as i’m only losing the weight i pulled for now. And i’ll still have to lose more after to get to the goal weight i’ve always dreamed of. But i’m happy, because i’ve never been more comfortable or happier while dieting. Some days i literally forget that i am. All it takes is to be brutally honest with yourself in terms of what you eat. And know the number of calories of every single thing you put to your mouth.

Anyways i generally post in reddit to ask for questions or advice. But this time i wanted to share something that worked, hopefully other people who are on the same boat can relate. And encourage those that are trying whatever fancy name method to lose weight ( trust me i’ve been there) to do cico

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Anyone Trying Fitness Trampolines for Weight Loss?

I’ve been struggling with knee pain for years, and running even for short distances often leaves me sore and discouraged. After some research, I stumbled upon some studies suggesting that rebounding (like using a fitness trampoline) can burn as many calories as a longer run while being gentler on joints. Sounded like something that is down my alley, so I decided to give it a try. I’ve been doing 10-minute sessions on my KB U-Bar Bungee Trampoline for the past two weeks, and I’m surprised by how energized I feel afterward. It’s low-impact but still gets my heart rate up, and the best part is, no knee pain!

I’m curious if anyone else has used rebounding as their primary form of exercise for weight loss. Has anyone seen noticeable results combining it with a controlled diet? So far, I’m enjoying it way more than running, but I wonder if 10-20 minutes daily is enough to make a difference long-term. I’d love to hear about your experiences and how often do you rebound, and have you paired it with other workouts?

Also, any tips for maximizing the workout? I’ve been doing basic jumps and light jogging in place, but I’m open to trying new moves or routines. If you’ve struggled with joint issues like me, did rebounding help you stay consistent? Thanks in advance for sharing your progress or advice!

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Woke up to new, red stretch marks..?

Looking for a little insight, and hopefully reassurance - I suffer from body dysmorphia, so it's easy for me to second-guess myself. After a few years of health problems holding me back (and contributing to weight gain), I'm finally active again and losing weight. I don't actually weigh myself (I've come a long way but the scale is still an ED trigger - I'm working on it), but my clothes are fitting more comfortably and most days, I feel I can look in the mirror and tell that I'm in better shape than I was six months ago. I woke up today with a brand new, bright red stretch mark on my lower abdomen, and three smaller ones on the front of my hip.

I know stretch marks can become more evident as you lose, but these are red, and they weren't there before. They're new. I also know that stretch marks can occur with rapid weight loss as skin becomes loose and sags, but I don't have loose skin (and I don't believe I've lost enough weight fast enough to cause it, nor had enough weight to lose that slow and steady loss would eventually result in loose skin).

Could this still be from weight loss..? This has really pulled the trigger on my BD and I am spiraling, fearing I'm gaining weight again.

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Why does it feel like my friend is trying to sabotage my weight loss?

am i overthinking this or does this seem like mixed signals from my friend?

so i’ve wanted to lose weight since i hit puberty basically. it’s always been on my mind. in high school i got close to this friend and we both said we wanted to lose weight. we’re not obese or anything, but we’re bigger than we should be for our height. she’s taller than me and a bit bigger, but it kind of evens out. i would talk about weight loss all the time, but i rarely acted on it. the few times i actually did something, i went really extreme. like i used to water fast for 40+ hours, eat, then go back to fasting again. i didn’t think it was a problem back then. i still don’t totally think it’s horrible, but it did make me really weak. she’d always tell me to stop, that it wasn’t healthy, and she’d try to make me eat something.

at the time i thought she was just being a good friend. but a few months later, i found a fasting app on her phone, and i was just confused. she was telling me not to fast, but clearly doing some version of it herself. maybe it’s because mine was too intense, i don’t know. i let it go but it stayed in the back of my mind.

she’s still the person i talk to about weight loss the most. we even had a plan to do it together recently, but life stuff got in the way. i recently gained 6kg since the start of the year, and i posted about it on my story. not in a sad way, just to be more honest with myself and maybe help with this thing i’ve been dealing with called weight blindness. she messaged me after saying things like “you’re not even that big” and “you’re perfect the way you are” and stuff like that.

it was nice of her but i don’t know. when i visited her recently, i noticed she looks like she’s lost weight. i didn’t bring it up because she recently went through something really difficult, and i figured it could be grief-related weight loss. i didn’t want to seem insensitive or make it about appearances. but there were still little things i noticed. like when we went out, she refused the soda and popcorn. and when we had lunch at her place, i asked if she’d eaten earlier and she said no, that was her first meal. and it just reminded me of how i used to talk when i was doing intermittent fasting.

so now i’m just confused. it kind of feels like she’s quietly doing her own weight loss thing but tells me not to worry about mine. i don’t think she’s trying to sabotage me or anything. i really believe she cares about me. but the things she says and the things she does don’t always line up, and it makes me feel weird sometimes.

i guess i’m just wondering if anyone else has experienced this. is this normal friend stuff? am i being too sensitive or reading too much into things?

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just a fun type question, got me curious

We have two scales, one in each bathroom. The one I usually use reads about two pounds lower than the other. I'm not looking for extreme accuracy when I weigh myself, just a general ballpark, since I'm not trying to lose any more weight (have lost 152 pounds, just wanting to maintain). Anyway, it got me thinking.

The one showing the lower weight is pretty cool for my mental health, in a way, but the one showing the "higher" weight tempts me to stick to cleaner eating, even though I've been doing great at just maintaining.

Purely for fun/curiosity - if you had two scales and weren't in a serious phase about weight loss, etc., which would you use daily? Just a random question, to see what others would decide. :)

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I regained all the weight I lost last year....plus another 20 pounds

I am so fucking angry at myself

From early 2024 on I (34M) was 230 pounds and decided I wanted to try and slim down. I set a goal for myself...lose 40-50 pounds in 12 months. I wanted something ambitious but also plausible, and I figured with an average weight loss of about 3-4 pounds a month that seemed reasonable. And for a while It was working. Around September I got myself to around 210 and was happy with my progress. I had been doing NOOM at the time and was tracking food on a daily basis, still incorperating foods I like with nutrirent dense ones, and wprking out 3X a week. Around this time though I had alot of social events going on, so I told myself I would give myself a one month break, then try and kick back into things.

Then the end of October I lost my job (depression and loss of confidence and self worth). Then the election happened(deeper depression, existential dread, and nihilism). Then holiday season started (cookies and pies)....so alot of eating was going on. Obtried to keep my head above water but because of the holidays I leaned into comfort foods. At the start of 2025 I told myself...ok...you can find a job before things get REALLY bad and you can.

Obviously...that didn't happen. I had continued to workout and my body has gotten stronger...but my brain has not been right. I had not stepped on a scale since October because I was afraid to do so...until today.

Now I am 250 pounds....250 goddamn pounds. Needless to say this sent me in a spiral. I KNOW better...I built all these good habits and all the work I have done has not only been completely negated....I am now in an even worse spot that I was when I was trying to do this last year. None of my clothes fit, I am basically wearing sweatpants everyday which was fine in the winter...but now it's like 80 degrees outside every day and I can't keep getting away with this. I feel like my training has plateaued and I am struggling seeing any improvements in muscle growth.

On top of this...I am still unemployed. This month will mark 7 months of job hunting. If you look at my previous history of posting on reddit....yall can see that process is not going well.

Today is day one of recalibration. I just need to vent. I am angry at myself. Not a single goal I have set for my self I have achieved. My confidence is shot.

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When did you start to see the scale move?

For context, I am a 162cm, 177lb female and I am 24 years old.

I’ve been eating consistently in a calorie deficit of at least 300 a day, I walk at least 8k steps a day and have been going to the gym and weight lifting 3 times a week. I have started to feel a little bit of weight loss in random places (my ribcage??) but it’s nothing so massive that it’s even changed my measurements. I feel a bit lost and just really want the motivation to keep going- I have a holiday in July that I reallyyyy want to lose some weight for!! I also feel generally a bit fitter and less tired so at least something is going well!

I was wondering if anyone similar could tell me how long it took until they started to see results and also how long it has taken to lose about 10kg?

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Officially reached my weight loss goal!

For some context, I’m a college girly who first started her weight loss journey December 24 2024, weighing in at 278 pounds. For reference I’m 5’3 and all my life I’ve struggled with my weight. Senior year of highschool I was at an all time high of 320 pounds, perhaps even higher.

I finally had enough and gave myself a weight loss goal of 240 for 2025! Today I weighed in at 239.9 pounds! I’m honestly in shock, and I’m so proud of myself for putting my mind to bettering my health. Being almost 40 pounds down has improved my confidence and health tremendously.

I’ve seen my face slim down, I have more energy, I’m able to walk way faster. I’m able to fit into cuter clothes! It’s made such a difference in my confidence being able to walk into American eagle and walk out with some cute shirts! I can wear an XL shirt instead of a 2XL! I’m current wearing a size 18, and they’re really loose, and certain size 16 styles of pants fit me!

My next goal is 230, definitely trying to keep my expectations realistic since now my weight loss is gonna be a bit of a slower process!

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Advice for Staying "Regular"??

TLDR on my weight loss journey so far; started late last summer and plateaued at the beginning of this year a few pounds shy of reaching the 30lb mark. Then about a month ago I took a week and a half long trip with my partner and frankly ate like absolute garbage. Gained a bunch of water weight which finally motivated me to reevaluate my macros. I increased my deficit (by a little) lost the water weight and finally broke my plateau! However, ever since the trip my bms have been super inconsistent and I'm sick of feeling so clogged and bloated all the time. Chalked it up to the sudden increase in protein intake, but don't recall my body taking so long to adjust the first time around. I started adding Benefiber to my morning coffee and bedtime tea, but it doesn't seem to make much a difference. Would appreciate any advice on getting myself back on track - is fiber the only option?

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Calorie shifts in the app

So of course with the Lose It app, the calorie budget shifts as you lose weight. Do we have to follow this or can we stick to our original calorie goal?

I currently have it set to 1300 calories during the week and 1600 on weekends. The app has adjusted my daily goals to 1274 during the week and 1546 for weekends.

Not a huge shift but I can see that it’s going to keep going as (hopefully) weight loss continues. I’ve dropped to about 1250 during the week anyway but really need my weekend calories.

Can I stick with the original plan or listen to the app?

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losing weight really fast that it doesn’t really make sense?

i’ve been eating in a calorie deficit in hopes to lose 5kg by the end of june. but i feel like my weight is rapidly dropping and it isn’t making much sense to me. yes i am for sure eating in a deficit, one of 600-800 a day but nothing CRAZY. is it all water weight? i’ve been really unsure of what to think to be honest. i know water weight could be a culprit but having 4kg worth of it sounds crazy to me when i’ve always been around 79kg when i’ve weighed myself before deciding to lose weight?

this is my weight loss

26.04.25 - 79.50kg

29.04.25 - 81.50

30.04.25 - 78.95

2.05.2025 - 78.25

3.05.25 - 77.90

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Feeling discouraged

Hi everyone! I am 5’0 and I started my weight loss journey at 250 pounds. I currently weigh 160. I’m feeling a little discouraged because when I was at my heaviest I was just happy to be at 150 but now that I’m getting closer I am seeing that I should weight 100-120 pounds. Anyone else feel this way ? I feel like I have come so far and now seeing this it feels impossible and unattainable. Before I gained all my weight my smallest was about 130. I guess I just wanted to know if anyone else felt this way on their journey. I am getting married in 5 months and my goal was to be 140 by then. I know I should be happy at the progress that I have made but it’s hard when you see what bmi says you should be

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arguing with my family about deficit ???

SW:202 CW:181 GW: 150

i shared with them about my experience, using diet or “light” options. i eat a lot of fresh fruits and vegetables, lean proteins. theres just a couple things i’ve swapped here and there to make it easier.

my mom is convinced i’m tanking my health because she’s one of those full fat, real sugar people that think the fake stuff does more harm than good. i said i’m overweight, that’s the real danger, my main focus is calorie intake. for example she doesn’t like the fact i use sour cream “light”. i explained the difference between light and regular is like almost a hundred calories, which are calories that could be spent on more substantial meals elsewhere.

then my brother says, “i actually don’t think it’s all about calories, just because you’re eating less calories doesn’t necessarily mean weight loss” ……. at this point i just changed the subject because i realized there was no point arguing with someone who cites sources starting with “i think”. so triggering when you work so hard and are excited about your results and people keep shitting on my parade! lol

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One insecurity for another

I’m going to be very transparent about something. I’ve lost 70 pounds. That’s a lot of weight. It’s a number people hear and immediately want to high-five me for, like I’ve achieved something monumental, which, technically, I have. I worked hard for it. I stayed committed, made real changes, and earned it. I want more than anything to take these compliments and praise for what they are But here’s what people don’t see: I’m exhausted. Mentally, emotionally, and physically. Worn down by a reality no one warned me about. I thought the hardest part would be the weight loss itself. But I was completely unprepared for the aftermath. I expected some loose skin.What I didn’t expect was to feel like I’d traded in one body I struggled with for a new one that’s just as hard to live in. My arms have extra skin that moves in ways I’m not used to. My thighs feel soft and unstable. My stomach looks like someone let the air out too fast. I’m losing fullness in my chest, and the skin there is loose and thin. And my double chin didn’t vanish, it turned into this sagging neck skin with deep creases That is probably the most offensive of them all . None of these changes mean I’ve failed. But my brain doesn’t care about that. The body dysmorphia is loud. Louder than the compliments. Louder than the facts. Louder than the pride I know I should feel. People talk about the mental benefits of weight loss like they’re guaranteed. They’re not. I want to feel proud. I should feel proud. But instead, I feel like I’ve just swapped one set of insecurities for another. More shame. More overthinking. More second-guessing every single bite I eat. Food has become a mind game. I know this is a lifestyle change. I believe in balance. But the guilt still creeps in. Not because I don’t understand what I’m doing—but because I do. And it still feels like too much. I’ve cried over dinner. I’ve panicked trying to decide what to eat. I feel trapped by the same three restaurants I’ve convinced myself are “safe,” and the thought of another salad with grilled vegetables makes me want to scream. This isn’t about being dramatic. This is about being tired. Tired of guilt. Tired of pressure. Tired of thinking this was supposed to feel better by now. And the scariest part? The fear that maybe I’m just not built to feel content. That no matter how far I come, I’ll always find something to pick apart. That I’ll keep chasing something that never quite feels like enough. I thought being healthier would mean being happier. But I’m not there yet. My clothes don’t fit. My snacks, my routines, my tears of frustration.All of it is a reminder that I’m still not settled in this version of me. I know I’ve accomplished something important. I’m not ignoring that. But what no one told me is that healing your body and healing your mind don’t always happen at the same time. I am healthier. That’s true. But I’m still waiting to feel happier.

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Common mistakes and what to do instead

I see posts here about people starving themselves, doing extreme exercises, starting strange diets, and then giving up as they see no progress. I am someone who finds it easy to stay in shape and and I would like to share what I follow, hoping that those who struggle can benefit from it.

If you starve yourself, restrict food for many hours, your body will make you crave food that gives you a very quick boost (high calories). You will be much more likely to crave something sweet, junk food with a lot of carbs, and it will be very hard to resist. Cheat days like that will set you back. You might end up with deficiencies because you flip flop between eating junk food or sweet things and empty calories and it's nothing but torture.

Instead: eat frequently, small, simple, and healthy meals, have snacks, chew food many times and eat slowly so your body will let you know when it's soon enough - if you are too quick, you will miss this body signal. Eat until 70-80% full and feel more energetic. The snacks and meals you eat should be as low processed as possible. Many people mistake the feeling of thirst with a feeling of hunger, so do not forget to hydrate. My snacks are apples, carrots and sometimes a dip.

Exercises are good to do but they only work if you can stay consistent. It's difficult to figure out nutrition in general when someone is doing intense sports and together with a weight loss journey it's even more so. In a calorie deficit, your body will scream at you to stop exercising because you have no energy from your caloric intake to do that. What happens after an exercise when you are depleted and exhausted is you will be laying on your bed, sitting in the armchair watching tv, finding it hard to focus and think, barely moving your body the rest of the day, as your body is trying to preserve some energy and recover from the shock. It's again, torturing yourself. So many people quit.

Instead: light exercises, frequently, such as riding a bike or just walking. It's much more likely that you can stay consistent and it's easier to fit in your agenda. Intense exercises are good to plan once light exercises are easy to do and you feel ready for the challenge. As you become healthier, the intense exercises won't be as painful either anymore.

The choice of food matters, the best is to learn to cook from scratch. Processed food is your enemy because you do not control what they put in it and you should look at it with suspicion. The simpler a dish it's most often the better. Replace snacks with carrots or celery, apples, use a small amount of hummus or peanut butter as a dip. If you want to buy hummus from the store, even for something like that, check the ingredient list, check the calories. If you really want something sweet, it's best if you buy something plain and sweeten it yourself at home so you can set the sweetness level. An example is that eating plain yogurt is healthy, adding fruits, nuts and seeds, a small amount of (real and unadulterated) honey, cinnamon, is a nice treat as well. I personally do not drink sweet drinks and do not use sugar at home at all. I am never hungry, and I rarely crave sweet food.

Trial and error: Test and see what works, do more of that, and what does not, then troubleshoot, observe why it did not work out. Maybe you just find it boring to walk, but it's easier with company, so you can try to join a friend who walks their dog. Maybe you hate walking aimlessly, then you can listen to music or a podcast and choose to walk when your destination is 30 minutes away from you. Find what is the easiest for you to do. Stick to it.

Difficult days: If hard boiled eggs are annoying to make and peel, but you can buy them at the store, or pre-cut vegetables, then buy those and do not care if you spent more on them on that day. Always have something quick to grab at home so you are never starving.

The goal for a weight loss journey should be to find something that is easy to fit in your agenda and lifestyle, therefore it is very personal. The reason you want to do that because consistency is the most difficult thing and you want to stay consistent. If it's difficult, you will most likely to eventually quit because your body and mind will scream at you.

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When did you actually start liking what was in the mirror?

I (F24 5’4.5”) began my weigh loss efforts at 240lbs. I have been calorie counting and walking a lot more than I did previously. Every time I stepped on the scale, little by little, pounds were coming off. About 9 months later and I’m sitting at 184! Yay! I’m just about 55lbs down. I could be more happy that I feel much healthier. I’m able to move around and I feel like over all I’m lighter. But I’m looking in the mirror and still not happy with what I’m looking at. Naturally most of my fat has deposited into my arms and as everything is shrinking my arms are pretty much still meaty. It’s very disproportional. I’m sure my arms have gotten a bit smaller but at a much slower pace than the rest of my body. I know I’m still technically obese so I’m not truly freaking out or anything YET. I have moments where I see the figure that is being shaped through this weight loss and I’m not gonna lie, I get sad. I really did think once I hit this weight (180ish) I would be feeling really confident. But instead I feel like I’m even more insecure because I’m trying so hard for what I’m seeing. I’m definitely not dumb, I understand that this weight is undoubtedly better than what I was at but just a little bummed I’m not looking like what I was expecting.

Dont get me wrong. I love my body! It is my vessel, truly and incredible thing. But right now I’m struggling to not compare my body with endless media representation on how a woman’s body is suppose to look like. I’m feeling a bit big and buff despite not having any muscle hahaha.

Anyone who has gone through a weight loss journey, when did you start feeling more confident and happy about your body?

Anyone with similar body proportions as me, when did you start seeing a slimming in your arms?

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My thoughts after losing over 80 lb

I decided to get back into playing instruments, which included the drums. My search for a good drum throne put me down a rabbit hole where I found out that these chairs have weight capacities, with some being 250, some being 270. I was around 276 lb at my heaviest. As a woman who is 5'10", that put me well into obese range. I was disgusted with myself, and I decided that if I was so fat that I might break furniture, then it was time for a change.

My diet before was really atrocious. I would drink multiple cans of soda per day. We have a deep fryer at home, so I'd eat tons of fried food also. I loved fast food, and would order two entrees most of the time. I never drank water and I never worked out, not even walking. I have cycled in the past, but since getting sick with a lung infection, I let myself go.

The first thing I did was cut out drinking sodas. I dropped a lot of water weight really quickly. I cut my calories to around 1200. No longer did I eat fast food, sweets, or sugary things. A lot of meals consisted of a chicken breast, veggies, and a small portion of potatoes. I avoided heavy sauces, and stuck to light gravy or hot sauce.

I found that as I lost weight, I became more confident. I noticed my weight loss first in my face. I didn't have such a large chin. Clothes that I used to wear quickly looked ridiculous on me since they didn't fit me too well anymore. It took me around half a year for me to get where I am now.

Recently, I went to a clothing store at the mall. I did not set foot in the plus size section — I didn't have to! The things I tried on fit, and comfortably so. I'm able to hike, take my dog on a walk, cycle, and fit in small seats that bigger people would have trouble fitting into.

TL;DR: I changed my entire life for the better and it has given me a lot of confidence.

So after it all, I'm down over 80 lb (32kg). What I did was:

• I stopped eating candy, cookies, cake, and anything else with lots of added sugar.
• For dinner, I usually had lean, low calorie chicken that offered lots of protein to satisfy me.
• No cheat days. I don't believe in them, and I don't need them. I treated this as a lifestyle change, not a diet.
• I learned to hate fast food and super processed food from the grocery store. These companies want to poison us and get us addicted to their product. Home cooked meals are better.
• I do eat out, but I do it smartly. Thai food, sushi, and other food that isn't deep fried works for me.
• One meal a day (OMAD) and intermittent fasting really helps me keep to my calories.

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12 week update 💪

Mini success story!

I decided January 2025 that i was ready to focus on myself, when my toddler turned two and i can focus a bit more on myself. Suffered from some bad PPA/PPD and was prescribed lexapro a year and a half ago, which caused some weight gain. Now, after 12 weeks of CICO tracking and light workouts, I'm halfway to my goal!

40f, 5'4", SW 180, CW 164, GW 150

I use lose it! to log meals and track macros, and a fitbit to track calories out/exercise. Im a spreadsheet nerd and have been plugging in as much info as i can to chart my progress. Ive been averaging 1422 calories in and 2772 calories out over the last 12 weeks, with a deficit goal to be around -1250 per day. I'm averaging 13,000 steps per day, with running, walking, dumbells, bodyweight workouts, 12-3-30 treadmill, and yoga for exercise. its not consistent but I fit in what i can with my busy schedule.

My diet is boring.
Breakfast: black coffee, protein shake
Lunch: salad w/ dinner protein leftovers, no dressing
Snacks: nonfat greek yogurt w/ granola, apples, oranges, nuts
Dinner: salad/green vegetable, protein (chicken, steak, pork), rice, quinoa or sweet potato

I try to get >100g of protein per day but rarely getting above 80, and though I've managed to get my fat grams under control I'm noticing my carbs grams are constantly high, though from looking at my meal logs those carbs are mostly from fruits. I haven't given up wine or vodka, and I don't want to. I eat very little processed foods and eat out about once every few months.

The first month I lost 5 lbs, the second I lost 7, and this final month I lost 4. What can i do to ramp up weight loss these next 3 months? Lower my calories in? ramp up calories out? bit of both?

This has been a remarkable few months once I finally put my mind to it!

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Eating 5 times a day???

So I've been trying to lose weight by drinking more water, watching portion sizes, loosely counting calories, and (somewhat) fasting. I'm not perfect. Definitely trying to break bad habits. Still eating out too often between holidays and life being busy, but mainly trying to keep my calorie intake below 1600 and always try for either smaller portions or healthier options. I also eat no more than twice a day. One big meal, one light meal/snack if need be (I'm a type 1 diabetic).

Either way, I'm not perfect I understand this. But I feel I have really made progress in only eating until I'm satisfied (not full), only eating when I HAVE to, and having more water intake. My weight management doctor has told me that I should be eating 4-5 times a day though.... I understand their thought process is instead of full meals more like light, balanced snacks full of protein... but here's the thing. I have had an unhealthy relationship with food. I use to binge A LOT as a kid/teen. Big sweet tooth. Eat when I'm bored. Eat when I'm stressed. Eat to reward myself. I feel like I have finally made REAL progress on not solely relying on food to fill time, emotion, and reward myself. Like I'm not always seeking out my next meal or snack. I'm afraid if I break up my meals/have these snacks 4-5 times a day, healthy or not, that I'm gonna slip back into binging again.

I have admittedly not made much weight loss progress despite my efforts. But I feel like I haven't had enough time to really let my body get use to fasting/relying on food only when needed. I could be dead wrong. But I fear the path my doctor wants me to take will be a slippery slope.

What is everyone else's thoughts on this?

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Looking For Weight Loss Buddy

I have sadly gained the freshman 15 and I'm looking for a buddy to stay accountable with! I dont care about age, gender or size, just someone to chat with about successes and losses.

I've been struggling with weightloss for a hot minute and I'd like to get back to my original weight. I gained it around holiday time and never lost it due to mental health. I'm ready to take my life back though!! Please comment or dm me if you're interested in a weight loss buddy and we'll be our goal weights in no time!! (I'm 19F)

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weight loss is making me annoying

im sorry to bring a little negativity to this sub, but i will say, weight loss is pretty hard for me and requires a good deal of discipline, but ive managed to lose 10 pounds, and im happy with my progress. still, i cant help but feel the amount of focus required on my weight loss is making me rather fixated on how i look and my progress! i began losing weight for my health because i was slightly out of the healthy bmi range, but now i feel like it morphed into a weird state of mind for me, even though im doing it in a healthy manner. i find that im confronted with thoughts overanalyzing my body a lot more, and i think about other people's bodies more in a way i dont like. im just more shallow!!!

im being dramatic when i say im annoying now because i dont discuss my weight loss with my friends to avoid making anyone else have any types of feelings about their bodies or compare, but still!! does anyone esle feel this way!

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Weight loss pills experiences

Hello! I’m 19 currently 170lbs and I have struggles for many years with my weight. A couple of months ago I was diagnosed with PCOS which explains the reason why I have been gaining weight. For my age I’m considered obese and my BMI is kind of high for my age so no matter what I do, I can’t seem to loose weight.

I have tried going calorie deficits, keto diet, going to the gym (which is something I love) but I can’t seem to loose weight No matter (at most I’ll stay the same or even loose a pound or two but then I gain double)

Lately I have been thinking to talk to my doctor (I made an appointment for a couple days from today) and start talking about the idea of taking Phendimetrazine or any other weight loss pill but since I haven’t heard too much about it, I wanted to know people’s stories on weight loss pills and if it actually worked.

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What I did to lose 10 pounds in a month

Obviously, this is just what I specifically did, it may or may not work for you, but it worked for me and I want to write it out also to remember what I did lol.

So, my BMI used to be like 23, but I wasn't at my peak- I felt attractive but wouldn't feel great in a swimsuit, for example. Honestly I kind of got sick feeling like this, so:

- I stopped being peer-pressured into eating. A lot of people want you to eat with them so they feel better about their bodies and their choices

-I stopped eating immediately after I was full. I know this sounds simplistic and stupid, but the amount of times I've eaten until I was stuffed and felt disgusting is too many. Now, I presume I'm not going to eat everything on my plate. I don't care how inconvenient it is to someone else, or how much it hurts their feelings that I didn't eat everything in one sitting- it's my body lol. If like me you are bad at listening to your body, just assume that if you go out to eat, for example, you are taking leftovers home. Go into it with that mindset.

-Continuing yoga and pilates on Classpass - it's fun and good for you.

-Walking a lot (walking alone won't do much for weight loss but it's still good nonetheless)

-Stopped rewarding myself with a "treat." If I want a treat I will get a tangible item I like a candle

-Come to realization I can eat anything I want, just not all at the same time

-Didn't count my calories at all, just had a rough estimate of what everything was.

-Started taking Ovasitol - I have PCOS and I'm pretty sure it regulates my blood sugar

-I've been eating 3 meals a day. I don't eat 2 use that to justify eating more like I used to

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Running causing weight loss stall?

I am 5’7” and was 222 at my heaviest in June 2023.

I slowly lost weight, by eating at a deficit. Logging my weight daily, logging my food daily. After losing 30lbs I started walking. Eventually I’m about 10 months I lost 45-50lbs then got pregnant early last year. I got up to about 195, then 175 after their birth. I kept eating well and logging etc while pregnant.

Last month or so I had gotten as low as 164 but haven’t progressed beyond that and keep finding I go right back to 168-170.

In March I began swapping my walking for running. I ran a half marathon and since have begun training for a marathon. I’m running another half marathon in a few weeks, and my marathon is in the fall.

My training is pretty intense and leaves me pretty hungry. I’ve noticed that with my training I feel and look pretty good but I’ve gained a little weight I’m about 170. I can move back down to 165 with minor adjustments but it feels like my goal of 145 is never going to happen.

Anyone have advice? I’ve always “eaten back” my exercised calories. And it never hindered my progress. But maybe because I’m burning so many more calories in my runs, I shouldn’t be eating it all back?

Could this be muscle? I just truly want to get to 150 in the next few weeks but I’m not sure if buckling down with my eating will effect my running progress. I’ve already cut my time down 2 minutes per mile and feel so proud of that! But I also really want to look and feel more confident this summer.

Please help 🙏🏼❤️

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Vacation / Holiday tips

I‘ve lost 12kgs (26.5pounds) in the last three months and I’m nearly at my goal weight of 63-64kgs. For reference I’m 5”8 and currently 67kgs (148 pounds). I’m so close to my goal weight BUT I leave for a 4 week trip to Europe soon. I want to enjoy myself while I’m there but I’m also worried about losing all my progress. At the very least I’d like to keep my weight steady. Do any of you guys have tips for maintaining weight loss while travelling? I’m hoping all the walking and sightseeing will help.

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Working my way back SLOWLY… 😒

(46F, SW= 210lbs, 5%GW= 200lbs, CW= 208lbs)

Hi,

I wrote my last post April 6. I was feeling pretty down as I was getting back on my diet. My weight had plateaued 5lbs above my previous usual high. I am happy to say I have made SOME progress. My progress is slow in terms of actual pounds lost, but the changes I am making are BIG. Since starting this diet, I have accomplished 3 big achievements.

My first achievement is setting my weight loss goal 5% at a time. My actual goal weight is 165lbs, but I haven’t been that weight in almost 20 years. Not only have I not been successful in achieving my goal weight, I have also gained MORE weight. Setting my current goal at 200lbs is better because I WAS at that weight last year. So it’s easier for me to envision reaching it, maybe by summer. It helps keep my motivation up.

My second achievement is returning to the gym, specifically step classes. I have been going. It’s been a bit slow, but I’m sticking with it. It’s slow because I’m trying to balance my working out with my life. I am also trying to go because I want to. Making is something I look forward to and balancing it with my life makes it easier and more likely for me to maintain it indefinitely. I’m trying to make this a lifestyle change, not a diet.

My third achievement and the biggest. I’ve changed my diet. Diet has always been my biggest hurdle with losing weight. Eating healthy but also enjoying what I eat is a challenge. So I’ve been making my own bagged salads for work. I love them!! And it helps me not snack at work. It’s been going really well.

I’m currently only 2lbs down. But it’s been holding steady. I’m more interested in plateaus. I just wish my plateau was 40lbs less.

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weight loss

My addiction to food has gotten so much worse over the years, I’ve noticed a huge change in my weight and how I’ve become a lot more chubbier.

I find it hard to maintain control over how much I eat, most of the time I eat because it’s boredom, not that I’m hungry. I keep saying to myself ‘I’ll do it tomorrow’ or ‘I’ll start working out soon’ but never end up doing so.

it has all finally caught up to me, my mental health nurse is coming over to see me on Monday to do a checkup, she’s bringing scales to weigh me and I’m honestly anxious about how much I’ll actually weigh. I’ve always been really insecure about my weight but I never do anything to help myself, enough is enough.

the problem is — I don’t really know where to start. is there any good workouts to help with the process of weight loss? I’ve tried searching some but I get different answers each time and it makes it hard to believe.

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Did you find weight loss to be a cure for loneliness?

Im 5'2" 245lb female. I was never thin, but I had significantly more pleasant social experiences when I was around 180. My face and neck were thinner and my shape was more hourglass than circle, lol. My current goal is to get to 200 by my 30th birthday in October and my main motivators are romance and making friends easier.

I know a common thread here is talking about how weight loss can give someone the confidence to be more outgoing. Another common thread is that everyone, from strangers to family, treats a person better once they're no longer obese. I'm not interested in debate, because I feel both of these outcomes can exist at the same time.

I'm curious to hear from formerly obese people who have found a social life at the end of the journey. Or not?

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Not sure how to lose the rest of this stubborn fat/weight

Hi! I have been on a weight loss journey for a while. I have lost about 55 pounds! I was 195 lbs, and now I’m 140 lbs. I’m 5’0 and 21

I look fatter than I weigh, and it isn’t very encouraging. Im also struggling to lose the rest of the weight. I’m not sure what I’m doing wrong. I have been going to the gym and eating healthier. I work out five days a week, doing some weights and some cardio. I have a chubby stomach and legs, and I hate it. I eat about 1400 calories a day. Should I be eating more or less?

Does anyone have any advice on how to get rid of stubborn fat/weight?

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weight loss

i am 21yo at 140kg(6^1) starting my weight loss from tommorow,goal weight will be 90 and aiming for 1kg/week. i have not many questions but any advice will be appreciated

1)how should i manage cheat meals should i cut them completely or have it once a week,little disclamer i have tried once a week and failed multiple times)

2)how you all tackle late night cravings

3)how gradually should i step up,like currently i am walking 6k step, after how much time should i increase count(same goes for kcal and introducing new things in weight loss like increasing protein content,increasing cardio and etc i think you got the idea

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30yo male wanting to lose 15-20kg (30-40lbs)

I'm getting married next year (yay) however I want to feel good for the wedding, as most people do!

I've already begun my weight loss journey going from 115kg (roughly 250lbs) to 104kg (230lbs) so I've done the "quick bit" with losing the water weight, I just need some advice getting going from here.

My job allows me to get a lot of steps in, about 8000 most days, and I'm in a calorie deficit of about 40% which I believe isn't recommended but from what some sites were telling me my maintenance calories were about 3000, and I feel like 1700-1800 is enough per day, I even feel like I can drop it more if necessary

I also have access to a gym through work so I do a decent bit of cardio, 20 mins, 11-12% incline treadmill and some light, fast weight work

My question, and apologies if it's silly, do I just carry on with what I'm doing or is there anything else I can incorporate at my stage to sort of shift things along a bit?

Thank you!

Edit: sorry I should have mentioned, my macros have been fairly balanced, I've tried to cut down on carbs and increase protein as much as I can, one option I've been considering is trying keto, but not sure how sustainable that is long term

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