Wednesday, May 28, 2025

15 lbs away from my previous start weight

It’s kind of bittersweet, I’m very proud of myself for losing 35lbs so far, will be 50 lbs when I get to my previous start weight, but at the same time it’s disappointing I let myself get so far past my last SW. My last major go at weight loss I lost 70 lbs, kept it off for over a year before Covid lockdowns happened and forced me to hermit and process some major trauma and I ended up gaining the weight I lost and more back over a period of years. I understand why it happened and I know what to do differently this time around. I know I’m capable of losing large amounts of weight, I’m trying to see all my previous go rounds as practice not as failure. Each time it gets easier and I find more successful strategies.

Just wanted to share Incase anyone else was having mixed feelings about their multiple attempts

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Fretting about going over

I went 172 over my cals today and feel awful about it , I've never gone over before like this, am I going to gain weight for this one day of going over? Planned on being back on track tomorrow obviously but on the day after I have a nice dinner to make that will probably put me over a little as it was intended to be a little treat day but now I feel like I can't afford it or deserve it for going over today I don't want to lose track of my weight loss when I've come so far-

Can anyone give me any insight on this? Should I worry? Am I going to gain a pound or two back, I'm sorry if this sounds ridiculously, I do not have a support network or anyone knowledgeable about these things so I come to a place like this seeking help and advice. Have a great day.

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Starting Out

Hello all! I’m 25f, and was 455lbs as of 4/18. I’ve told myself I need to lose weight for years but never actually tried, but it’s finally time. I’ve also avoided the doctor for years as I just wasn’t doing good mentally and was embarrassed about my weight and how poorly I was taking care of myself. I still struggle mentally but I think I’m ready to do better. On 4/18 I finally went to the doctor again, got blood work done (Alls normal except super low vitamin D). I’m on an antidepressant, and went to the doctor again last week to go over the blood work, and she started me on a weight loss medication, phentermine. I started going to the gym to swim last week. Planning to go 3-4 times a week for 30-45 minutes at least. As of this morning I weighed myself and I was 446lbs! Still a lot to go and I’m sure some of that is just water weight but its still motivating to see that number go down 😊

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Tuesday, May 27, 2025

Finally found the motivation to restart weight loss journey after 2 years

For context, I (22F, 5'9", SW 224, CW 196, GW ~150) started my weight loss journey back in 2022 and lost 30 pounds over the course of a year (May 2022-April 2023). While I had tried short-term diets in the past (I have always been overweight), this time I ironically didn't go on a strict diet. I changed my mindset from hating my appearance and body in general to accepting myself, and made basic lifestyle modifications (healthier food, portion control, finding a exercise method that I actually liked [Ring Fit Adventure] and exercising 3x/wk). Since 2023, I've stuck within the 190-200 range, but lost the motivation to continue seriously working towards my goal. I've thought "well, I'll start back up when life is less chaotic"- which, unsurprisingly, hasn't happened yet.

This whole time, I haven't had a specific reward for myself for reaching my end goal. Recently though, I got my first tattoo, and the addiction is real- I really want to get a second one. Then, I realized that it would be the perfect reward for losing weight, and so I've decided to get my next tattoo after I reach my end weight loss goal (roughly 50 lb. away). Having this concrete reward to look forward to, rather than solely nebulous ones like wearing smaller clothes and improving my health, has really helped me refocus and prioritize losing weight again, and I finally feel like I'm "on track" again.

I exercised today for the first time in months, and even though it was only 15 minutes, I genuinely felt so good afterwards and am so excited to continue. I plan on doing a similar strategy as the first stretch, with a stronger emphasis on exercise, and although I am fully expecting it to be slow going, I'm okay with that.

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Stuck in a circle?

Hi,

Long story short: I’ve been trying to lose weight for 15 years, and I keep failing.

I’m 31 now (female, 1.75m or 5’9”, around 67kg or 137 lbs). My weight loss journey started when I was 15. I developed anorexia and lost weight very quickly—from 75kg to 42kg in just a few months—despite already being tall. At the time, I didn’t have access to proper information about nutrition. I simply stopped eating and forced myself to stay active all day, every day. It was extremely unhealthy—I lost my period, my hair, and more. Oddly, I remember it feeling so easy to lose weight back then.

That phase lasted about 12–18 months before I started gaining weight again. I couldn’t understand why—it felt like I wasn’t eating more. I was a control freak about calories and tracked everything meticulously. But I started gaining rapidly. Eventually, I broke down and went into a bingeing phase. I gained back all the weight, but my body composition changed drastically: I put on fat quickly and had no muscle left.

When I was 21, I started strength training—four heavy lifting sessions a week. I gained some muscle, but I couldn’t lose fat, even while eating in a calculated caloric deficit. I cooked all my meals, avoided processed foods, hit 2g of protein per kg of body weight, and tracked everything diligently. Despite getting stronger and lifting more, my body didn’t change. I looked bulky and was really unhappy with my physique. This went on for years.

Then COVID hit. I broke up with my boyfriend, lost my job, stopped going to the gym, and eventually dropped to one small meal a day (about 700 calories). I lost nearly 10kg but looked sick—sunken eyes, thinning skin, hair loss.

When I turned 30, it hit me that something was really wrong. I saw my friends looking slim and toned, eating way more than I allowed myself, and I was just tired—tired of trying so hard and still failing.

So I increased my intake to at least 1500 calories a day and started walking 10k steps daily. A few months later, I returned to the gym. I now do CrossFit three times a week, strength train 1–2 times a week, and walk 10–12k steps every day. I’ve gained muscle, I’m stronger than ever, and I’ve improved significantly at CrossFit—but I still feel bulky, flabby, covered in cellulite, with no visible muscle definition.

Since April, I’ve dropped my intake to 1200 calories while keeping up with my workouts and daily steps… and still, nothing. I feel extremely fat and soft, with no change in my physique. I’m completely burnt out.

Nobody knows how badly my mental health is suffering because I never talk about it. My boyfriend and family joke about how little I need to eat to not gain weight, and I laugh along—but it’s killing me inside.

I read all the things online: how it’s supposedly impossible not to lose weight on 1200 calories, how the laws of thermodynamics apply to everyone, how metabolic slowdown isn’t that significant, how pets don’t get overweight on restricted food. I even log 1000 calories in Lifesum to account for a potential 200-calorie margin of error.

Then I read about reverse dieting—how eating at maintenance for a sustained period can help reset your metabolism. That maybe my body is hanging onto fat because it’s undernourished. And honestly, that does seem to be the case. But every time I increase my intake to around 1700 calories for a few weeks, I just gain more weight.

So yes, I’m stuck. I’m deeply depressed. I’d love to hear from anyone who’s been through something similar. What should I do? What is happening to me?

Thank you to anyone who takes the time to read and respond.

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Weight loss vs menstrual cycle

Hello all-- I'm at the one year mark of my weight loss journey and am officially down 27.6% of my total starting body weight (4'1, 28F, SW 170, CW 123)

When I first started tracking my food, I saw another post of someone who tracked their weigh-ins compared to their menstrual cycle. Having my period, period cravings, hormonal highs and lows, make this very challenging.

So much so, that in celebration of the one year mark, I thought it might be fun to make my own graph. I'm not a data analyst by any means, but I managed this on my own well enough.

I weigh weekly (had a rough patch over the holidays with stomach issues) and only record the first day of my period, but its safe to assume my period lasts 4-5 days each.

https://imgur.com/a/DxXQ4Rf

The orange markers indicate my weight on the first day of my period. It's validating seeing that oftentimes my weigh in the week after my period is almost always higher (in the past 6mo).

Will update if/when I reach my goal weight.

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Monday, May 26, 2025

Regaining weight!

Howdy! I am here to look for advice. I am currently 22 years old, male, and 5'7. A few years ago I was 250lbs and I got down to 155lbs in under a year through some very unhealthy choices. Wasn't eating, over exercising. It was ... Rough and it burnt me out. After staying relatively steady for a couple years, I am now back up to 175lbs. I want to get back down to a healthier weight and in a much more healthy way but I have such an unhealthy relationship with the gym now. Would tracking calories and staying in a deficit combined with walking everyday contribute to weight loss? I don't do too much walking at work as I work at a more corporate job and that is for sure a huge contributing factor to gaining 20lbs back. I'm overall looking for advice and a ~easier~ way to lose weight without going to the extreme like before. Any advice is appreciated :) And also how bad is 175lbs for my age and height? Is 20lbs a safe number for me to lose?

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After losing 100 lbs again, large weight loss is definitely unsustainable for most people.

In the past decade I have gained and lost at least 100 pounds three different times. Each time took great effort, it never got easier and required daily focus and counting to stay on track. I get around 180-200 grams of protein a day to try to dent my hunger and I could still pretty easily eat twice my maintenance calories. I have to accept feeling hungry and uncomfortable at times or I’ll gain, and if my routine or life becomes hectic I tend to lose ground and have to re-establish myself even with meal planning. If I don’t exercise daily it feels almost twice as hard to not overeat.

I honestly believe the amount of energy and focus required is draining and too much for the average person to maintain long term. I’d easily weigh over 300 lbs again if I eat what and when I feel like eating. In my experience, my body only fights me more the larger my loss gets.

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Advice on actually building stamina

Hey folks!

So I've been on a weight loss (and eventually fitness) journey for about a month and a half now, started regularly exercising about a month ago.

I've mainly been doing cardio I think? I do Grow with Jo workouts as they are what got me started and something I enjoy. After a month of doing a variety of her workouts 3-4 times a week, I don't feel like I'm actually building stamina? Maybe it takes longer than a month to feel a difference but I just want advice on what else I should be doing to build my stamina level. What I'm really struggling with at the moment is stairs! I have to go up a few flights of stairs at the train station and it always makes me feel out of breath. This is something I do every day and I feel like it never gets easier.. I've also been doing arm workouts which don't feel like they're getting easier either. They're beginner ones too. Am I doing something wrong?

For reference I don't have access to a gym or safe outdoor area/neighbourhood (so running isn't an option). At home workouts are the best option for me.

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Sunday, May 25, 2025

How it Started vs. How it's Going (9 Years of Weigh-Ins)

Hiii it's Boo Boo The Fool checking in 🤡

Link to the screenshots of my LoseIt weight graph spanning NINE years of struggles, wins, and loses: https://imgur.com/a/9IB7S7g

🫣 Is it really that bad?

So what's the deal? I must have been 19 when I first got the LoseIt app and just wanted to lose 10 or 15 pounds. And it was 100% for aesthetics. I didn't have a medical need or any bad side effects, I just knew I was most confident at 120 pounds and liked how I looked at that size the best.

I'm gonna yadda yadda through most of it because it's been nearly a decade and I don't want this post to be a novel and I'm sure no one wants to read that much either. One moment I want to retell is for most of 2020 I was circa 160, and I distinctly remember being in the bathroom after weighing myself and thinking, "My body is stretched to the absolute max. This is the worst it will ever be. There is no way I could ever weigh more than this. It would be physically impossible. Like, I can't comprehend how I would ever be 200 pounds. Where would another 40 pounds go? That's impossible."

I had many slices of humble pie and for the last month I've consistently weighed circa 200.

I think a lot of my issues are adjacent to my mentality at that time, that it's somehow impossible I'lll gain more although I don't do enough to stop it. I'm so confident that it can't get worse, but I don't make any changes in the present to ensure my future is better. It's hard to describe but I feel very disconnected from who I will be in the future, like she's a totally different person and what I'm doing currently doesn't impact her at all. It feels like my weight issues are Future Self's problem and she will have all the answers and solve it for me. Like, "One of these days I'm gonna get it together and shed this weight and live a healthy lifestyle, and I won't believe that I was ever obese!" Like she's got everything figured out magically. And I've realized it's unrealistic to think my future self will save me and be this infallible person with a picture-perfect life. I know how I act and think now determines how I act and think in the future. But it took a really long time for me to break out of that strange avoidant/denial mindset. I don't believe it anymore, but if it pops up out of habit I can identify it as procrastination and illogical very quickly. I'm curious if anyone else has struggled with that kind of avoidant behavior with weight loss, and what helped you focus on your current habits?

Any other pieces of advice are welcome, just be prepared that I think I've read all of it by now.

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Screwed up big time

Hello,

I'm just here to rant about my personal weight loss, and the negative impact it has had. I lost 40 lbs since February of 2025, but 17-18 lbs of those came from the month of May 2025.

The way I did it was through fasting, and blind-sighted from the immediate results, I continued to fast for 12 days, before giving up. I didn't fell for the refeeding syndrome, but have began feeling sharp pain slightly on the right upper quadrant of the body, after the fast. Based on the general location, it probably is Gallstones, and now currently in the process of accepting it, meeting professional assistance, and coming up with a better plan for losing weight, without the cost of doing the more harm than good.

Thank you for reading

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Beginner question

So, I (25f) am very new to this whole weight loss thing. I always had the opposite problem actually. Then one desk job and 60lbs later, I’d like to get back down to a healthy weight.

Height: 5’6 CW: 165lbs GW: 130lbs

My question is, rather than going into a 500 cal per day deficit, then adding food back in to get to maintenance when I reach my goal, could I theoretically just eat at the maintenance level for my goal weight and gradually drop down, and then I wouldn’t need to change anything once I hit 130? I know it would probably take longer, but would it WORK?

I’m nervous of implementing too large of a deficit because I definitely struggled with restriction as a teenager and don’t want to accidentally slip back into bad habits.

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Questions about post-deficit

Im on a 15kg weight loss journey. Ive currently lost 3.6 kg in 24 days, whilst on 1200 calories daily. I have been incorporating a few walks in a week, but nothing consistent, and no gym.

I’m worried about my post-deficit life as I’ve heard that being in an extended calorie deficit can lower your metabolism and lead to rapid weight gain afterwards. Will I be okay to continue losing with my calorie deficit, and then just increase to maintenance and begin hitting the gym, or should I think about incorporating the gym from now?

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Saturday, May 24, 2025

Please help me understand why my progress is slow + give some tips

Hi I'm 17, male, 5'8, 165lb. I've been tracking calories and trying to cut since early April and today is the 49th day. I use an app called Cronometer to track my calories and it says my BMR is 1738, and my energy expenditure from exercise is 652 per day.

On the app it lets you choose your activity level and I chose "Lightly Active" which according to the app means light intensity exercise 1-3 times a week. I go to the gym ~5 times a week and I thought Lightly Active was an underestimation however my progress has been slow so I am a bit confused.

Since I go to the gym nearly daily my body uses energy for the muscles so I know that can slow down weight loss, however I sorta am confused if the slow progress is because of that or because I'm bad at counting calories too. I set my weekly target to -1.75lb per week so that way I could still lose weight at a decent rate even with my body recomping. It leaves me with 1517 calories daily as a target and I usually hit that.

I am a teenager so I live with my parents and my parents cook damn well so eat their food a lot too, and they don't really measure what they put in or anything since they're so used to it so I just tend to estimate the calories for food. They tend to cook while I'm at school so I can't really be there and measure it with them.

Between April 13th and May 17th I had lost 4.6lb. Thursday I ate a lot because it was a school event but I definitely went insanely overboard that day. Yesterday night I ate right before bed and so when I weighed myself this morning I was actually upto 165.7lb. I also went very hard at the gym yesterday, genuinely the hardest I have ever pushed myself and I feel soreness so maybe water retention too because I worked my glutes and they never really tended to get much work before?

I feel lost because there's so many variables and I feel as if I'm not really progressing as well as my lower end estimates. April 28th I was 165.3 and May 17th I was 163.9, that's just a 1.4lb difference in NINETEEN days, while I expected to lose atleast 1 pound per week (this is a low-end estimate bc according to my app I should be losing between 1.75-1.5lb and I went down to 1lb on personal estimations because of body recomp). I've thought about going lower in terms of calories but I feel like it would be insanely difficult to do so because I already have problems with hitting my protein goals. Thank you for any help!

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Possible better explanation for the whoosh effect?

For background, the only explanations I've seen for the whoosh effect seem to be that fat cells fill up with water again "just in case" until you've lost enough weight that they finally decide to just let go of it. This never really sat well since it doesn't align much with my understanding of fat cells.

I've been reading about the intersitium (fluid-filled space between cells) and I stumbled upon something that seems like a much better explanation. Basically, I think that the weight plateau and squishier feeling fat that you get before a whoosh is probably due to water retention in intersitual fluid and the process of remodelling the extracellular matrix that holds it together. When you lose weight, the extracellular matrix needs to remodel itself to accomodate the changes, and it seems that some chemicals that are involved in extracellular matrix remodelling such as hyaluronic acid are also highly hydrophilic, probably leading to water retention. The fact that restructuring is required during weight loss also would seem to suggest the existing structure is not sufficient, so that lack of structure and the different location of the fluid could possibly explain the tissue feeling different? Additionally, lymphatic drainage in adipose tissue is quite slow, so that could explain why it takes some time for you to see the water weight disappear.

I looked more into proposed explanations, and found this which discusses the current pervading idea that fat cells fill up with water. Although there was apparently evidence that water in adipose tissue increases during weight loss, it's poorly supported that it's actually inside fat cells. It also discussed some other proposed mechanisms, but I didn't find those particularly interesting since they don't explain where the weight actually is. Although it didn't really mention anything about intersitual fluid, I think the note that it's probably not inside the cells lends a bit of credence to the idea it's in the intersitium instead since that would be where most of the water in adipose tissue would be.

I'm no scientist so I could be wrong about some things, but I'm very interested to hear what other people think of this! Or is there some other research that sheds more light on this that I'm unaware of?

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Hers Weight Loss - Kit 1 Experiences

New to reddit but looking for support in starting a serious weight loss journey. I weighed myself this morning and it was much higher than I expected, very disheartening. I am working on a 6 day full body workout routine, focusing on 30 minutes of strength exercises in the morning with 1 hour of walking in the evening. I have just signed up for Hers kit 1 to assist in this journey and wondered if others had tried it and what their experience was? I'm 5'3" and 155lbs.

Mainly what I'm looking for is is this worth the money and have you noticed significant results? I have never used medication to assist my weight loss efforts but just don't have the time to weight for just diet and exercise.

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Friday, May 23, 2025

Loose skin after losing 130lbs

I lost around 150 lbs over 7 years, with the last 80 of it being lost within the last 18 months. Now that I've reached my goal weight at under 20% body fat that I discussed with my doctor, it's obvious that the majority of my still very sizeable gut isn't just fat, but is now mostly just severe loose skin.

It seems like my only effective solution to this is surgery, and I have a severe phobia involving anaesthesia and invasive surgery, and will likely not be able to afford it even if this was overcome.

I've also started boxing, which I really love and has been a huge contributor to my weight loss, but if I had the surgery it wouldn't be possible to practice even with just a bag for at least 6-8 months while healing.

My biggest demoralizer is that I was hoping to finally start putting myself out there and hooking up again when I reached my current weight, but with the severity of my loose skin I don't think casual encounters are possible anymore.

I'm really struggling to cope with the reality of my situation, and feel like I can't mentally accept where I'm at. I wear compression garments and am still cutting more fat to try and improve, but I don't think there's much more I can change. It feels like the more weight I loose, the worse my stomach looks.

What are my options? How did you deal with loose skin after losing a lot of weight? What does dating look like with severe loose skin?

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Thursday, May 22, 2025

A month of intuitive eating

I have been doing intuitive eating for over a month now. You can see my first post about it here.

My basic rules are, eat when I’m hungry, stop when I’m full and be flexible if I’m in the middle. As well as that I’m just trying to practice basic portion control.

Doing this I’ve lost 10 pounds in 34 days, going from 237 pounds to 227. I’m very happy with this, even though my primary motivation is to have a healthier sustainable relationship with food, not to go on a weight loss journey. I’m especially happy because while I’ve leaned towards more healthy options I haven’t restricted myself at all. I’ve been enjoying cake and biscuits which is nice!

Here are the things I’ve learnt and things I’ve started doing.

  1. Intuitive eating is not intuitive!

I’m getting used to it, but intuitive eating has not been a massively intuitive experience to start! I will find that I am suddenly hungry and then won’t be 10 minutes later, or I’ll feel hungrier than I did despite just having a large meal. If I literally ate when I was hungry and stopped when I was full, my eating would be erratic, difficult to manage and I would be eating twice as much as what I need.

I’ve adopted some general attitudes around this to get around the confusing signals my stomach has been giving me. First is that, if I feel a hunger signal, that means I am hungry, even if the signal goes away. Secondly, is that after I have eaten something, it can take 20/30 minutes for my stomach to actually update my hunger level.

If I eat something and 20/30 minutes I’m still hungry, I will eat something else, but if I eat how much food I thought I needed and feel hungry immediately after, I will wait and see if it settles down.

I am still learning how to manage the normal rhythm of hunger and satiation.

  1. Exercise is awesome for inducing appetite

I’ve read some people saying that there are studies which show exercise inhibits appetite. This may be true statistically for all I know but it certainly isn’t true for me! I definitely feel hungrier the next day if I’ve exercised. To be honest this is pretty good motivation to get moving, I like eating! And so it’s nice to have a big appetite and enjoy what I’m eating. Importantly I am not “burning off” what I had for lunch. I eat when I’m hungry and stop when I’m full. It’s just that exercise complements what I’m doing.

  1. It’s not about tricking your body

Celery is great. I love celery! I don’t want to trick my stomach into thinking I’ve had food by eating celery. I’m not trying to trick my body into thinking I’ve eaten when I haven’t or try and suppress natural feelings of hunger.

  1. Snacks are great!

Snacks are amazing, fruit, nuts, seeds, peanut butter, and hummus are all awesome. They are especially helpful if I have not eaten quite enough for a meal and need to top up an hour or so later. Having snacks available makes me feel comfortable to practice portion control without worrying about not having enough to eat.

  1. It’s hard to stay out of a diet mentality

Despite specifically starting this journey to have a healthier relationship with food and not as a weight loss journey, as soon as the pounds started shifting off it has been so hard to stay out of that mentality. I have to remind myself I am not calorie counting. I have to stop myself figuring out how many calories I “burned” during a swim and how well that matches up to what I last ate. I have to stop myself from worrying when the scales go back up and I have to make myself a commit that I am not going to try and eat less just to lose the fat a little quicker. I am incredibly more conscious about my body now because it is quickly changing, and I feel fatter because I am more conscious of what I look like in the mirror.

  1. A healthy relationship with eating takes time

There’s no way around it, I’ve spent an awful lot of time the last month thinking about food, exercise and weight loss. While it has been a really enjoyable experience and I’ve been loving all the great food I’ve been eating, it is a lot, it is a lot of time energy and thought. Doing this has brought up a lot of anxieties around eating and weight I didn’t really realise I had. I think I might’ve been masking a lot of my disordered thinking around food and weight by keeping myself full all the time. It is a big adjustment and I think whilst there’s nothing wrong with enjoying myself I do think the healthiest thing is that my excitement cools down into a set of comfortable habits, rather than stays at this level of intensity.

  1. Food is a genuine joy in life

It’s really hard to explain my happiness to finally have found a relationship with food where I feel like my body is getting healthier but I also feel nourished. As I am writing this I am excited for the strawberries I will eat when I get hungry, I am going to have them with some ricotta and some chocolate. But I’m also happy that I feel satiated, I feel like I have had enough and that my body has what it needs.

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10 Tips for a Healthy Home Cookout

Enjoy a healthy cookout in the comfort of your own home! Memorial Day is here and warm weather has arrived. Head to the backyard and whip up some nutritious and delicious food that fits into your Nutrisystem plan.

With the right recipes and meal ideas, you can stay on track with your weight loss goals this holiday. We put together these 10 tips for making your at-home cookout a healthy occasion.

20 Healthy Memorial Day Recipes

Read More

Here are 10 easy tips for a healthy backyard barbecue:

1. Don’t starve yourself before the cookout.

Nutrisystem foods on a table

We’ve all done it—skipping meals before a big event to “save up” calories for the party spread. But when you’re trying to lose weight, this can backfire. You can get so hungry that you wind up eating even more than your planned “splurge.”

Keep yourself from going so far overboard—and from showing up hangry—by keeping your blood sugar stable. Eat your Nutrisystem meals and snacks before the party and save any SmartCarbs or PowerFuels to go with your cookout meal. The fiber, protein and healthy fats in your normal meals will keep you from being too hungry, so you can measure portions of your cookout favorites and stay on track.

2. Start by filling half of your plate with veggies.

cookout grilled veggies

Less than 10 percent of Americans get their recommended daily servings of vegetables, says the Centers for Disease Control and Prevention (CDC). They explain that eating two to three cups per day can reduce your risk for heart disease, diabetes, cancer, and yes, obesity.

By eating an abundance of vegetables, you’re getting a lot of water with your food. Eating water-rich foods means that you can have more volume for less calories. This can ultimately help you lose weight. According to Science Daily, Penn State research discovered that “women who added water-rich foods to their diets lost more weight during the first six months of the study than those who only reduced fat in their diets.”

So, start with the veggies and use the grill to make them even more delicious! Get some Leaf-approved tips for grilling tomatoes, mushrooms and greens for even more flavor.

3. Find tasty, low-calorie side dish recipes on the Leaf.

home cookout

A “healthy” cookout doesn’t mean the food is boring—it should be just the opposite! The Leaf Weight Loss Blog is your source for keeping things deliciously diet-friendly. Spice up your coleslaw game with sweet options like this Broccoli Slaw with Cranberries and Lime or a fiery, crunchy bowl of this Spicy Peanut Slaw. Or go cucumber crazy: Whip up some of this five-star rated Cucumber Dill Dip or a bowl of this Zesty Cucumber and Dill Salad.

Find more recipes like these healthy cookout sides right here! >

5 Low-Calorie Condiments to Use at the BBQ

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4. Tackle your cravings head-on.

cookout cravings

Now that your plate features some veggies, get down to business. Identify the cookout food you’re craving most and dish out a healthy, measured portion. That’s advice straight from our Nutrisystem registered dietitians: If you’re really craving a food, you should eat it. Denying yourself a small piece of a favorite pie or a slice of cheese on your burger won’t make the craving go away—it will more than likely lead you to graze on other fare, unsatisfied. It’s better to have a portion you can measure and enjoy, so you can calm your cravings and stay on track.

Click here for more surprising weight loss tips from our health experts! >

5. Keep the calories on your plate, not in your glass.

cookout recipes

Sugary beverages are thought to be a big part of the obesity epidemic in America: From 1977 to the year 2001, Americans increased their daily consumption of sweetened beverages from 50 to 144 calories per day, says The American Journal of Clinical Nutrition. Over the course of a year, that could add up to over 50,000 extra calories!

Keep your calories down and the flavor up with something summery and fun that features fruit: Try one of these refreshing summer mocktails! > If you’re a beer drinker, choose one that satisfies for fewer calories—like one of these 10 low-calorie beers that actually taste good. >

6. No grill? No problem! Pan sear your meat for a crisp crust worthy of the grill.

cookout recipes

If your go-to grill move typically involves heading to a local park, you may not have a grill in your backyard. However, you can get the same flavors you love inside by pan searing your meat to perfection.

Brush a cast iron skillet with oil and turn the burner on high. Make sure to turn on the exhaust fan so your smoke alarm doesn’t go off! Brush a small amount of olive oil on each side of the steak and season liberally with salt and pepper. Once the pan is hot, cook the steak for 90 seconds to two minutes on each side. Then transfer the steak—in the pan—to the oven to bake at 325 degrees for five to seven minutes until medium-rare.

7. Marinate meat to fight cancer.

marinated meat

When you grill meat, compounds called heterocyclic amines (HCAs) are created, according to Natural Medicine Journal. HCAs are considered carcinogens and are said to increase the risk of cancer. However, marinating your meat in herb-infused mixtures, especially ones including rosemary, can decrease the formation of HCAs on your grill by up to 70 percent.

Try this simple, rosemary marinade for beef: Mix a half-cup of red wine vinegar, two tablespoons olive oil, a quarter-cup of chopped rosemary, two crushed garlic cloves and salt and pepper to taste. Marinate the meat for at least an hour, then drain and cook.

7 Healthy Hacks for Meat Lovers

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8. Grill some fruit for a sweet, surprising dessert.

grilled peaches

Grilled watermelon, pineapple, peaches and plums are bursting with flavor: The grilling caramelizes their natural sugar, so the foods taste even sweeter. These delicious and refreshing fruits are packed with fiber and immunity-boosting vitamins. Plus, they are much lower in calories than the sad, melting fare you’ll usually find at a cookout’s dessert table.

Get grilling tips for a variety of different fruits right here on The Leaf! Check out this guide for 10 fruits that taste even better grilled. >

9. Don’t focus just on the food!

cookout recipes

Sure, it’s a “cookout” and burgers and dogs are delicious. However, it’s not the reason everyone’s together. We’re finally able to get together. So, have a plate and make sure it satisfies. Sit down, take your time and concentrate on the flavors and textures of these delicious cookout foods. In a recent study, published in the International Journal of Obesity, researchers looked at the eating habits of 60,000 people. They found that eating slowly can decrease the risk of obesity.

When you’re finished eating your healthy barbecue meal, put your focus on those around you. We’ve all been apart so long that this could be easier than ever. But make a point of remembering: This event is about food, yes, but it’s really about being together. So be present and be together!

10. Have a plan for the food and the leftovers.

cookout recipes

If you cook up a smorgasbord, have a plan in place for the aftermath. Before guests arrive, figure out how many portions of each type of dish you can plan to add to your eating schedule in the following days. If there’s a favorite dessert, salad or entrée you’re making, think about when it can fit into your plan. Keep the correct number of pre-measured portions for yourself and your family when guests leave. Then have containers ready for others to take the rest of the leftovers home with them. You’ll have pre-measured treats that fit your lifestyle, and less temptation to pull you off your plan in the days following the cookout.

10 BBQ Survival Tips from a Weight Loss Expert

Read More

The post 10 Tips for a Healthy Home Cookout appeared first on The Leaf.



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Wednesday, May 21, 2025

Progress, Venting, and Accountability

Hello all! Sorry if this is a bit incoherent rambling but I'm just typing and letting my thoughts fly. Apologies in advance.

As of today I have officially lost 81 pounds. My starting weight/highest weight was 480 lbs. I weighed in at 399 lbs this morning. I am now in the 300s for the first time in about 5 years. This is a bittersweet victory for me. My weight loss journey started last year around June. To start with this, I was on and off again with a long-term girlfriend of mine. Neither of us were really sure what we wanted and I decided I needed to go to therapy and lose weight in order to be happier with myself and hopefully commit to her as I wanted to. I had such a fear of failure since our original relationship ended on the account of me becoming sedentary, depressed, and just not as fun to be around. I finally decided to get mentally and physically healthier to be a better partner for her. I was steadily improving and becoming the best version of myself.

Well, I found out a few months ago that she developed feelings for a close mutual friend and they decided to both cut me out of their lives and date each other instead. I was as you can imagine, absolutely devastated. She threw away almost 10 years of our history together for someone that will most likely end up treating her poorly. I know that says more about her than me, that there was nothing I could have done, it still doesn't hurt any less. Normally, this would have made me relapse so to speak but instead of ordering greasy food and staying in playing video games, I started walking between 15-20k steps per day. Whenever I think about the situation and my anger or my sadness, I just get up and walk. At this point I had already lost 50 lbs but now in the last 2 months I lost an additional 30 pounds from eating healthier, going to the gym, and walking until my feet hurt.

I cannot stress enough how vital therapy and proper medication is necessary for sustained and consistent weight loss, especially when you are at such a high weight. I struggle with BED and definitely have an addiction to sweets like soda and candy. If you feel like your weight is in anyway connected to your mental health, please seek help. It is so important and it can send you on a path to bettering yourself not only physically but in all aspects of your life. I know it has improved mine.

I lost the first 50 by just eating healthier, I did nothing but cut out bad foods/drinks, and just made smarter choices. I had failed so many times before making crazy changes, tracking everything I ate, going to the gym 6 times a week but it lead to the infamous weight-loss burn out. This time around, I am just eating healthy foods, cooking more, and being more active. My lifestyle is completely changed and I think that is what the difference is. I know when I lose a bit more I'll probably have to restrict a little more and be conscious of calories a bit but having counted so many times, I have a pretty good idea of what I can eat and what I shouldn't. I haven't maintained a healthy lifestyle for this long (nearly a year now) in my entire life but it's working this time. I know it's cliche but doing what works for you, works. You know?

For anyone coming to this Reddit and seeing everyone with their progress, their crazy workout routines or diet plans, you don't have to do that. You just have to do what works for you. I tried walking more and going to the gym when I was first losing but I was so heavy that my feet killed me after walking a few feet. I was winded going up the stairs. I'm not a track star now, but I could have never imagined me walking as much as I do now. 15, 20k steps a day? When I was lucky enough to get 1000 prior? I would have laughed in your face if you told me that a year ago. I like to say "1 is more than 0". As long as you're doing more than you were and you try to do that consistently, you will see changes. Stop focusing on time. Stop focusing on the potential failure. Just do what you can today and it will be easier to do it tomorrow. I promise you. I am 31 years old and my entire life I have been obese. I know I have so long to go to where I want to be but I have never been more confident in my ability to get there. I never thought I would get here, but I'm doing it. And I know you've probably heard this before but I SWEAR if I can do it, so can you.

So I am making this post to reflect and be happy with my progress as I cannot share the win with the person I started this for. I knew it was always going to be for me, I just wanted to share the best version of myself with her. This isn't a heartbreak reddit so I will leave it at that. I am going to keep going and be the best version of myself that I can. Thank you all for your inspiring posts. As a long term-lurker, it really does mean the world when other people share their successes and their troubles. If anyone wants to talk about weight loss, heartbreak or just needs a friend, DM me. I have been a bit lonely since losing two of my closest friends and the other friends that I knew around them. I could certainly use a distraction.

If there is one thing I could leave you with, it's this; happiness, to me, is a balance of self-love and discipline. You need to be able to give yourself the grace and love to stumble. To take that day off. To not kick yourself for eating that dessert. But the discipline to not make it a habit. To get yourself out of it and become the best person you can be. Something I've learned to do in therapy is talking to myself like I would a loved one. The next time you get down on yourself think about that. Would you tell your friends that they are failures for stumbling? Would you pick on them constantly? Would you remind them of their flaws when they are already down and depressed? Of course not. Be good to yourself. And if no one else has said it today or recently or ever, just know, I love you very much. You deserve all the good in the world and just know that there is one person that believes in you.

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Where do I start?

I’ve been on a weight loss journey since January. I was watching what I eat and worked out 5 times of the week but never saw a difference. Up until March I decided to get on Phentermine and lost about 15 pounds. I am 4’11 and now currently 135. I really want to get down to 115 but I’ve been stuck at 135 for a month now and haven’t seen a difference. I want to be 115 by the end of June since I have a wedding but I’m not sure how to achieve it? I’m still taking Phentermine but my weight hasn’t gone town. Preferably I want to lose 3 pounds a week. I been eating one meal and day haven’t worked out but I still don’t see a difference ..

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Tuesday, May 20, 2025

SAGGY BOOBS

I’ve lost 10kg, going from 66kg to currently sitting at around 56kg and one thing I’ve realised is that my boobs have gone so awfully saggy, it’s so uncomfortable to be braless. I’m only 19, but according to picture references online, my boobs are facing stage 2/3 ptosis.

I don’t usually care because nobody sees my boobs, but the sagging makes it so uncomfortable. It feels like my skin thats attached to me boobs is being PULLED down (because it is) and I get so overstimulated by the feeling of them sagging halfway down my stomach. Just to relief the uncomfortable feeling (when I’m not wearing a bra) , I stuff my clothes below my bra to minimise the contact these saggy jugs have with my upper stomach.

I cannot stand this feeling and although my boobs are objectively smaller, it feels so much more uncomfortable now than when I was at my highest weight. I know it’s down to genes but I really wanted my boobs to get smaller after weight loss (my big boobs made me horribly insecure). But, they’re just DEFLATED SAD JUGS

Anyone experience the same?

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Maintaining weight loss while injured

After weight loss yo-yoing for years, I’ve finally been in a place where I’m exercising regularly and eating in a reasonable calorie deficit and I’ve lost 13 pounds so far. Yesterday, I moderately sprained my ankle and my dr has me in a boot for the next couple weeks. Obviously this injury will put my workouts and walks on hold while I heal. My question is if you’ve been in a similar situation, how have you at least maintained your weight loss (while still supporting healing) until you could exercise again??

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How important is your protein goal?

Hey everybody,

I’ve been on a weight loss journey since about 2021, when I looked at myself and realized I was a bean bag with legs (260+lbs at 5’8m). Since then, I’ve been working on dropping that weight. I’ve been stuck at probably 220 for the last 2 years or so due to my schedule and some unfortunate injuries, but recently I’ve decided it’s time to cut my weight down and get my ideal body, and I’m currently weighing in at about 211 (I got close to 230 a few months ago and said it was time to lock back in). So far, I’ve been following an intermittent fasting/OMAD based diet and it’s been working great for me. I personally just eat when I get hungry, and what I’ve been eating is pretty low calorie and high protein.

However, the more research I’ve been doing, it seems like im very far off from my protein goal. Some people say eat .8-1g of protein per pound of body weight. Some people say eat your grams based on your goal weight. So let’s say my goal weight is about 165-170ish.. im realistically only eating about 100g of protein. I wouldn’t say im constantly starving either, I feel fine after I eat, and I feel like everything is sustainable even with how low calorie my meals are. I lift and exercise a fair amount, and I’d say im a generally strong individual, so im just curious at what point do you guys value protein? I know the issue is if I increase to 60 more grams, I’ll increase my calories which im just not looking forward to do. Anyone experienced something similar?

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Does it get better ?

I've lost 30lbs , but looks like an insane weight loss on me , I'm short , 4"11 130 lbs my heaviest was 160 .

Losing weight has actually made me more insecure ... Is there such a thing as the awkward phase ? Cause my body rn looks weird I'm still carrying a large amount of fat , I know you cannot spot reduce but certain parts are reducing while other parts aren't it makes me look ... Weird. My love handles are massive still there not going down so my glutes look like an old grandma's ass. My upper body doesn't match thee lower part in that sense. Because I carry big mid section and love handles even my back reducing looks off everything looks flappy .. I already have loose skin .. Im aware it'll just get worse but this is more then loose skin it's like my skin/ muscles aren't tightening .. so everything is flappy and getting flappier as I lose weight . Idk what to do ..

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Monday, May 19, 2025

I hate the comments on my weight!

I’ve lost 30lbs and I still have 50lbs to go to get to a healthy BMI but everyone at work is starting to notice I’ve lost weight and everyone feel the need to comment on it. I am not a confrontational person and I’m not able to snap at people to shut them up. What are some tactics , ways that I can change the subject , shut down the speculative conversations and constant comments about diets and weight? The comments and conversations that now start happening when I’m around.

I do not tell anyone about my weight loss unless they ask me. I don’t give advice, or preach, and I wear a uniform to work so it’s not like I’m trying to show off. But all the attention makes me very uncomfortable. I liked being invisible as a fat person.

Advice ? How long does this last ? I’m still loosing weight and I’m dreading hearing even more comments.

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Is this snack as healthy as I think it is

Whenever I need a sweet treat or am craving something cold I always make this sorbet? Smoothie bowl? Smoothie? Thing. It’s so good but I don’t know how good it is for weight loss. My cut is about 1600 cals, does this snack feasibly fit in my macros?

• ⁠1 scoop (1/4 cup) vanilla whey protein powder • ⁠1/4 cup plain Greek yogurt • ⁠1/2 cup frozen mango • ⁠1/2 cup frozen raspberries • ⁠3/4 cup milk

I blend them all together and usually don’t eat the whole thing in one sitting. If this is really caloricly dense, do you recommend any swaps?

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I Love That the Rate of Noticeable Changes Appears to Grow Exponentially

Obviously, it's not because of losing more weight. If anything you're more likely to be losing weight at a slower rate as you make progress. However, As you inch closer toward your goal, every pound of fat you lose puts into perspective just how much you had on before.

At first, I didn't even visually notice my weight loss. The only reason I knew that my weight loss routine was working was because of my belt becoming loose. A couple of family members remarked that I looked lighter as well, but the changes were quite subtle.

While I'm very confident in my routine and its sustainability, I find the increase in noticeable changes to be incredibly motivating. I can finally begin seeing my natural form taking shape, and the finish line no longer feels so impossibly distant.

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Sunday, May 18, 2025

any advice for healthful eating while living out of car?

Hey ya'll. current provisions are a loaf of bread (I work at a bakery), a couple cups unsweetened applesauce, some tuna, pb, and small bags of dried fruit. oh and McDonalds jelly packets lol. I've gotten iron deficiency again. I'm also trying to get back on a weight loss diet (that's the easy part, the calorie control). where I am struggling is now in getting adequate nutrition with my budget. I tried eating canned peas and the like but the texture makes me extremely sick. I can do small amounts of baked beans!

this is super important to me. I'm struggling in life and feeling as if I could control my health in a meaningful way would mean so much to me.

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Saturday, May 17, 2025

Defeated and looking for advice/perspectives (loose skin removal on arms — cross post with r/plasticsurgery)

Hi everyone!

Some context: I'm a "major weight loss" patient. Which feels weird to type. But I've spent the last 10 months working my ass off in the gym (literally lol), working with an RD on maintaining damn near perfect macros, and using a GLP-1.

I'm about 30-40lbs from goal. Maybe more maybe less. I'll be taking it pound by pound when I get close. I've lost 122 pounds. Just turned 30, female. And my arms are a mess. Like makes me distraught to look at, painful loose skin that gets rashes all of the time, wearing a size M-L on the rest of my upper body but my arms are still so huge from excess skin that I can't fit many so styles. I cannot over exaggerate this. My arms were my largest body part up top. Always far larger than the rest of my upper body. And they've deflated a good amount, but the skin looks like that of a 90-year-old. The flap and the skin folks even interfere with exercise (sweat, heat rashes, etc).

It's just so defeating. I would like to get an arm lift. Specifically an awake arm lift. I've already had a c-section so I guess the idea of being awake during surgery doesn't freak me out lol. I'd like to do so ASAP. But I want to be reasonable/responsible.

Now comes my question... In terms of BMI I qualify to do so whenever I choose. I was thinking of doing so/booking when I'm at about 15-20lbs from my goal weight. Knowing they'll be a wait, I want to go to Willis cosmetic surgery in St. Louis. But I know some folks say try to wait a year+, be at your lowest goal weight, etc. What if I truly feel like (both for my mental health and my physical comfort) I cannot wait for that? For more context, I plan on getting lipo/contouring in my arms as well.

Obviously I don't want to waste my money and get suboptimal results... but I'd even take my arms being better right now (or as soon as possible) even if it meant my results were only 80% of what they could have been if I was at my goal weight. Hell I'd take them 70% better, lol. I feel so limited by this issue, as dumb as it sounds. It's painful physically and frustrating emotionally. I know I sound dramatic.

Has anyone encountered this? Done any plastics/skin removal a little before their goal weight? I'll even just take people's perspectives and opinions on the matter.

Thank you in advance.

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Noticeable weight loss

Hey! I’m just curious when did you all start seeing the results from your weight loss journey? I’ve heard a lot of people say that others usually start noticing around the 20 pound mark, so I thought I might see something by now. I’ve lost 26 pounds so far, and while I’m proud of that, I honestly feel like I still look the same. I started this journey on March 17th, and I’ve been in a calorie deficit and working out 5–6 days a week since then.

Don’t get me wrong I’m not giving up at all. I’ve actually been going even harder lately and pushing myself more in my workouts to see what that’ll do for me. But I’d be lying if I said I wasn’t a little disappointed. I guess I just expected to see more changes by now, especially after putting in this much effort. I know every body is different, so I’m trying to be patient and stay focused just wondering what your experience has been like and how long it took for you to start seeing the difference.

I’m 5’2 and starting weight was 245lbs I am now 219lbs

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I have gone from an ugly to an average guy, but I destroyed my nervous system in the process

I have lost 18kgs in the last 4 months, I was following the superhero diet from Steve Zim (not a promotion it’s just very low cals and zero carbs ) and it worked I look so much better.

But I was eating a 1000 cals, working out and walking 10k steps and in under extreme stress with my job, love life and life in general.

And now my anxiety has manifested in pain and it sucks.

The takeaway is that no matter your motivation for losing weight, understand that your body has its limits. And pushing beyond them will have consequences, so be mindful of that.

The annoying part is I’m still 10 kgs away from my goal weight of 75, so I started at 103, I’m currently at 85 and goal is 75 which is where I was a few years ago.

Edit : should’ve added this before, but the main reason why I went so hard with this weight loss was that I injured my upper back and the excess weight was one of the reasons my lower back was hurting even as the upper back injury got better. So I wanted to lose super quick, to not be in pain. Now my actual pain is better, but anxiety has introduced psychosomatic pain.

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Friday, May 16, 2025

Need advice on losing weight before a big trip (hoping to drop 40 lbs, but realistically 20?)

Hey y'all! I’ve got travel plans and I’m trying to lose at least 20lb within 5 months. Ideally, I’d love to lose 40 lbs, but I know that might be pushing it—20 lbs is probably a more realistic goal, and I’d still be super happy with that.

I’m a 35-year-old woman, 5'3", currently 175 lbs. I’ve been lifting weights on and off for about 4 years. My diet over these past years was ok some months and others not so much 😂 especially with the drinking 🍻. Although recently (this past year) I’ve gone pretty heavy with the weights and my diet has been pretty good. I feel like my metabolism is in a better place than it used to be.

Where I struggle is diet and routine. I have a pretty flexible schedule, and I'll able to control my meals. I just recently like very recently I got the hook up with glucose/insulin meds, so I’ve got that covered 😜. I just need help building a plan that works.

So what kind of daily structure or routine works best for fat loss?

Would a mostly protein shake-based diet be okay short-term?

Can I avoid heavy cardio? Running really messes with my breathing, but I love weightlifting and can do it for long sessions.

I’m open to suggestions and I'm really motivated to make this happen. I know weight loss takes time, but I’d love to get a solid plan in place and start making progress now.

Thanks so much for any tips, ideas, or encouragement!

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Losing weight + being a stay at home mom, anybody else?

I’m a stay at home mom to an 11 month old. I started my weight loss about 80 (ish) days ago. Started at 315 and now down to 287. It’s been such a hard task to change my life completely surrounding food and exercise while caring for a baby, but it’s also been extremely rewarding and motivating.

I’d love to hear from other moms about their weight loss. Stuff like your lifestyle, what you do to stay active, your favorite dieting tips and hacks, favorite low cal meals?

I don’t have many mom friends and love some connections with SAHMs like me who’s on the same journey 🙂

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Thursday, May 15, 2025

Keep going after the first month

Hi everyone,

I need to loose around 20 kilos. I put all that weight when due to depression. I went as high as 83 kilos and three years ago I managed to get to 64 kilos. My whole life I weighted between 53-56 kg.

Three years ago I moved in with my boyfriend and put some kilos back. Today I weight 75kg. I hate the way I look and I can’t even look at myself in the mirror.

Anyway, I’ve started counting calories and only a week and a half ago I’ve been consistently hitting my 10k per day. This week I started swimming (I’m aiming to go 2x or 3x per week). I’ve been counting my calories and my deficit is 1500.

I know it sounds silly but how in the world did you motivate yourself through the first month or so? I feel like I’m doing everything by the books right now and yet not losing anything. Last week I lost 700grams from Tuesday to Friday (probably water weight I know), and then I ate badly during the week and ended putting back 800 grams.

I just feel sad that I’m trying and trying and haven’t reach any results. I know is not going to happen so fast is just that I need a way to frame it differently.

How did you guys managed to push through the first part of your weight loss journey?

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Rapid weight loss

He guys this is my first post here and I was just trying to see if it is normal for someone to lose 31 pounds in 5 weeks. I’m 29 and I’m 6,1 and I weighed 328Ibs and now I’m down to 297Ibs. I have cut out sodas pretty much completely other than I might have a diet soda every now and then but I mostly just drink water. I’m not eating as much bread either and I’ve substituted tortillas for spinach wraps I’m still eating twice a day but I’m also walking 15 minutes a day after work. I aim to walk 5 days a week unless my son has a baseball game after work or it rains so most of the time I get about 3 days of walking in. Also I started having bad anxiety around the beginning of the 5 week mark where I was scared to eat unhealthy stuff so I cut my portions down a lot because of it. Just wanting to see if that much weight loss is alright for someone that was my size.

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Should I trust calorie calculators?

I decided to try one of them and the results got me kind of confused(?) I’m 5’2 and weight 145lbs, and it says my maintenance is about 2000 calories but I’m pretty sure if I consume even less than that I’ll gain, since I’ve seen it happened before… And it says for weight loss I should consume 1500 (even though I currently have a 1200 limit). Idk if I should trust it, seems like a lot for someone of my height but at the same time I don’t want to loose to fast.

I also go to the gym 1-2 hours 5 days a week, nothing too complex but ig I should note that.

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Can I still lose weight without lifting weights

Hi there! I’m female 27 5’6 and about 168 pounds currently. I’ve lost a little less than 10 pounds over the past month just from diet changes and some new training plans. Basically I’ve been weight lifting for around 8/9 years. Everyone always says strength training is the best for weight loss, however I was my smallest when I focused more on HITT and cardio workouts. I have been stuck in a rut for the past 2ish years of training really hard, weight lifting 4-5 days a week with some light cardio like walking/short runs but have been unable to lose ANY weight, like even 2-3 pounds was impossible.

Over the past month I’ve completely cut out weight lifting and transitioned to YouTube workouts and going on longer runs outside. I’ve been doing a mix of mat Pilates, kickboxing, dancing, HIIT, etc type of workouts on YouTube and some do include minor strength training with 3-10 pound weights and body weight stuff but nothing compared to when I was going to the gym and hip thrusting 250+. I’ve already noticed that I’m slimming down some, have dropped almost 10 pounds, and really enjoy the workouts a lot more.

Basically what I’m asking is can I continue to lose weight without incorporating strength training? Social media pushes lifting sooo much and makes it seem like cardio won’t help but I’m burning double the calories now than I was before so I’m not sure why every fitness influencer says that. Just want some advice or opinions from people who have went from strictly lifting to a more cardio/hiit based approach to weight loss? Am I losing muscle and not fat now?

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Wednesday, May 14, 2025

Comments after out / weight loss lol gym progress anyone else deal with this stuff ?

For instance i (m28) am on the bigger side . I let myself go for a while and ended up weighing around 290lbs. I work out of town often and started working out in the hotel gyms and running a mile these past 2 months . Ive lost roughly about 10-15 lbs and its noticable . The guys i work with are all on the bigger side and drink and eat fried foods everyday dont make changes . Recently they make little comments they never used to say while were working like “ hey man becareful walking up those stairs you know us bigger guys struggle hahah “ or “ man it sucks for us big dudes we cant do much like the smaller slimmer guys “ or just some random stuff like that and it just screams envy to me lol all i can do is laugh and keep grinding in silence but at times i just want to call it out for what it is why do people do that ?

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15,000 steps today all went down the drain because I ate 4 mcdonalds burgers

I was first kinda disappointed in myself today because I’m a week into my weight loss journey, and today I did 15,519 steps but all of it went down the drain because I decided to each a big bowl of bibimbap, 4 McDonalds burgers and fries, and giant nutella cookies 😋

Ate it spread throughout the day - but just wanted to share with anyone struggling with this, that it’s okay to have setbacks like this. I’m going to try again tomorrow and as long as you don’t give up or let it ruin your day and just KEEP TRYING, that’s perfectly normal! No one’s journey is straight forward. My next meal will be better!

HAVE A GREAT DAYY!

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How are people using their walking pads several times a day without feeling sweaty?

Hi! This could seem like a dumb question, but when I searched for this I couldn't really find the discussion I was looking for.

I'm not an excessive sweater, and typically just sweat during exercise/warm weather. I can tolerate a little pit sweat, but not full body sweat bead sweat unless I'm working out lol. I workout in the mornings, then shower and change. I've noticed others using their pads throughout the day in normal clothes whilst working/watching TV, they don't seem to sweat, but I break out into a sweat quickly on the pad, and it's not practical for me to shower and change every time. I'm more posting this just to see what other peoples experiences with sweating and walking pads are, but of course, advice regarding minimising sweating is also welcome (it's not really a smell issue as I drink a lot of water, but my skin feels so wet and sticky and icky after). I WFH 3/4 days a week and would really like to be able to hop on and walk a few times throughout the day.

I sweat less during more strenuous activities (e.g. I sometimes walk 10 minutes uphill to my coffee shop, I walk faster than I do on the walking pad, I wear more clothing, and it's currently hotter outside than it is inside. I barely sweat. I walk at the snail pace of 3.5km/hr (a speed almost unbearably slow), and within 10 minutes, i can feel myself transforming into a sweaty beast in desperate need of bathing. Why? How? I'm confused.

I'm currently 5'5 and 63KG, a fine weight, but my weight naturally sits around 54KG (a healthy weight for my body, this weight had not fluctuated for years and I never had to work to maintain it), within the past few months, I gained 9KG very quickly due to a depressive phase, in which I became very sedentary, and started binge eating. I'm now medicated and in therapy to work on the depression and binge eating, and I'm obviously desperate to feel healthier. I feel sluggish and horrible like this, my body right now is a physical reminder of a very bad period of my life, so I'm working on slowly improving this (I know my body will naturally get back to my healthy weight, so I don't have specific goals, just some weight loss!). I like the walking pad, but due to this sweating issue i'm not using it the way i wanted to, and I'm having to dedicate time to showering after and changing my clothes (the laundry has been piling up), this takes away from the casual use of the pad and it's quickly starting to feel like a chore which i'll struggle to upkeep.

Also, if you have a walking pad, how many times throughout the day do you use it and for how long? What speeds do you tend to use?

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Tuesday, May 13, 2025

Does weight loss make you tired?

Ive spent the last year focusing on building a good excerise routine without worrying about my diet. The last couple months ive focused on eating more protein and veggies without restricting myself at all. Last month i have focused on portion control and avoiding (but not completely cutting out certain foods).

Ive lost 7 lbs in 3 weeks which is great. Ive haven't felt like im starving myself or anything. I dotn go to bed hungry i just dont keep eating when im full. I will eat one cookie instead of five. But i have felt really tired lately. Does weight loss cause fatigue?

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Skin is elastic, but how elastic??? What determines how much loose skin you end up with?

I’m fairly young, 27F but I have been 200lbs (give or take 20lbs depending on my stage of life) for forever, like I was a butter ball of a kid so my skin has been stretched for a while, I’ve had stretch marks since I can remember. I’m 5’6 and have been since I was maybe 16.

3 years ago at the age of 24 I got into the gym heavily & consistently, and got down to almost 160lbs and my skin wasn’t actually too loose, but then I got pregnant. After the birth I had probably 30lbs to lose in order to get back to 165, then I broke my pelvis and was couldn’t work out, THEN got pregnant again and now I have another 30lbs to lose.

When I initially got pregnant, I had maybe 15lbs to lose, then after the birth 30lbs to lose, and now another birth another 30lbs! I consider myself about 60-75lbs over what is healthy for my body, and while my main concern is my health and being able to be active w my husband and kids, I’m honestly thinking about what my body will look like when I am able to slim down.

Being 165lbs gave me extreme confidence, I felt good seeing myself in a mirror, I felt at peace shopping for clothes that fit, I was more motivated in the gym because I was seeing tangible results, and I didn’t have to change my diet too much. I was very happy with my work outs, weight loss, and diet and I just want to get back to that

ETA: I’m currently around 220 at 5’6

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I think the calories in my low cal ice cream are incorrect

Losing weight and counting calories is nothing new to me. I'm on my second round of weight loss, having started at 77kg November last year and should now have been almost at my goal weight of 65kg in time for summer. I track everything meticulously.

About a month ago, I recently discovered Asda's low cal cookie dough ice cream, only 327 calories per tub! Hallelujah - a treat I can fit into my calorie budget easily! I've had this daily for the past month or so.

Since then, I noticed my scheduled weigh-ins were steadily getting higher and higher than my projected weight. I calculate my daily deficit and so have a rough idea of how much I weigh each day (this helps to take the emotion out of seeing a higher weight due to normal fluctuations like being on my period).

I thought my body was excessively holding onto water, was inflamed etc. My body dysmorphia got worse but I thought let me continue as is, surely I’ll experience the whoosh effect at some point or the other?!

Yesterday I weighed in at 68.5kg. I have compared recent photos to photos I took in February and I definitely look bigger. I look/feel bigger when I see myself in the mirror. Unfortunately it triggered a binge yesterday (6k cal) which I haven’t had in a while because I was so upset and frustrated.

No other factors have changed with regards to my approach to weight loss, and I can’t think of any other reason why. I strongly suspect it’s the ice cream. What hurts even more is that as I was approaching the last few pounds, I was taking it slow and only having a very small daily deficit 150-300cal, and sometimes eating at maintenance, and so this would easily have taken me into a surplus every day for the last few weeks.

I just wanted to vent because I’ve struggled with binging in the past, and was getting it under control / doing so well, only for me to put on the weight unintentionally due to the nutritional information potentially being incorrect. I wanted to binge today but it’s just not worth it.

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Monday, May 12, 2025

Am I calculating my calories correctly?

I’m 5’8’’, 194 lbs, 30f. I work an office job and usually after work I do around 30 minutes of walking on a walking pad, and some other type of exercise at home for 20-30 minutes (i.e core, lower body, tricep dips with a chair etc). Currently my deficit is 500, and I’m eating at 1700. Is this too high? What would my exercise level be given the above (I assume light)?

I tried eating 1500 but that didn’t really work for me. I felt too hungry and had no energy to exercise. When I first started my weight loss journey I managed to lose 40 lbs just by calorie deficit, but it seems to be a bit more difficult now so I wanted to check with you if my calories seem too high.

Thank you.

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people finally started noticing!!!

hi! i am a 25(F) and i started my weight loss journey on March 11 at 187.6 lbs. my weight loss really kick started when i went to my husbands coworkers house and met all the other wives & i realized i was a lot larger than the other wives there.

since then its been trial & error and i have seen some positive results! i am currently 173.6 lbs. my coworkers and some family friends have FINALLY started noticing and complimenting me!! i have seriously felt so discouraged because my clothes still fit the same, i could see some changes but i didn’t know if i was having body dysmorphia or not. (thinking i was smaller than i was) but since last week, ive had SO many people comment about my weight loss journey. i am feeling so validated & so confident! my end goal is around 155, i haven’t been that skinny since early high school 🤣

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Gym anxiety during journey

I'm 14 and on a weight loss journey so I've been going to the gym, but since I'm the youngest at the gym, I feel so weird and lut of place inside the gym since the people there are like 10x the age and size of me. I want to ask them how to use the equipment but then I feel like I look like some sort of kid that's not actually here for good.

I've tried overlooking it but I just can't shake the feeling that everyone's judgemental. Thing is, I do enjoy it at times but I need to get the confidence boost to help me

I don't know how to overcome this and I'd really appreciate advice from anyone else. Thank you so much!

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