Diet and Workout situation

I want to come on here to ask about both protein/diet as well as exercise. For background, I have always been athletic to some extent though never toned and conditioned. I am currently 22 years old and standing at 5'10" (Female), and I am a senior in college. My current weight is 181ibs. When I was in highschool I did basketball and soccer and was skinny as a rail (in a fit way). My senior year of highschool I had a major loss in my family, which led to me eating bad every day. On top of this, because I stopped playing sports due to graduating, I ended up gaining about 30 pounds, making me in the overweight category by 30 pounds. In college, I began to work out in the gym, lifting heavy, almost five days a week. I was also eating a calorie deficit while cramming protein. I dont like meat really, so it was often reached through yogurt, eggs, shakes, etc. Though this did slim me down a bit, it was never extremely noticeable.

Fast forward to this past summer. I was eating whatever I wanted in moderation and doing strength training classes every week at my local gym. I felt and looked stronger but still puffy and large.

Now, this year I am currently in a larger calorie deficit, im talking around 1200 calories a day, maybe more maybe less, having salads or a protein bar for lunch, and then a normal dinner with real protein integrated into it. I have also cut out sugary drinks for the most part as well as desert (changed from Ben & Jerry's to a low calorie option). I have also been doing the stairmaster or tredmill five days a week with an arm workout or leg workout in there occasionally. With this, I have lost about 10 pounds in about three months on the scale, but I am not sure I notice a difference like before.

MY PROBLEM IS I have been researching online and it says that this way of losing weight is not effective for long term results, as low calories and only cardio will be you "skinny fat" and ruin your metabolism so the second you stop eating so little calories or stop doing cardio you blow right back up. Additionally, its said that consuming close to only 60 grams of protein a day and doing cardio primarily is not going to help me look lean and toned like I want.

SO MY QUESTIONS ARE:

- Is the weight loss I am experiencing muscle?

- Do I actually have to consume a ton of protein to get toned? I know the rule s usually 0.8ibs of protein but as a broke college student who hates the protein her school provides its hard to reach even 100 a day.

- Am I ruining my metabolism?

- Is what I am doing correct and will it give me the results I want?

Please help me out and provide suggestions! I really need a genuine and straight forward answer from people who know what they're talking about or share a similar experience. I just want to be slimmed and toned and am tired of being wide in certain areas. Online has so many differing opinions so I feel lost.

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Struggling to lose weight, think stress might be holding me back?

I’m really struggling with weight loss at the moment and just needed to vent/see if anyone relates. I feel sluggish and heavy most days. I see a PT twice a week, go to the gym twice a week, and usually get around 10,000 steps on work days. I’m on my feet all day teaching, so I feel like I should be doing okay but the scale barely moves.

One thing I’ve noticed is that when I’m out of my normal routine and actually enjoying myself, I feel so much better.

I recently went on holiday for 2 weeks. I exercised the same amount as normal, spent a lot of time relaxing by the pool, and honestly ate a lot (it was all-you-can-eat, so I didn’t hold back). When I got home I was down around 2.5kg felt lighter and generally felt good.

Meanwhile, at home I rarely even feel hungry, but I feel tense and heavy all the time. I’m starting to think stress might be a big factor. It’s like my body is constantly in fight-or-flight mode during term time, and everything slows down. On holiday my whole system finally chilled out.

has anyone else experienced something similar? Can stress really make such a big difference?

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Lost 230lbs in a year and half. You can do it, I promise.

As the title says, was able to drop from 470lbs down to 240 as of this morning. (31M 6’4”)

After years worth of unhealthy eating, staying up too late and binge eating, alcoholism, and so many more bad habits I decided to make a change. The first 100lbs down was a matter of trying my best to portion control and cutting out carbs and sugar. The second 140lbs down has been an extreme calorie deficit (around 1200 per day) high protein and consistent exercise 4 days a week.

I thank each and every one of you from this sub and many more for all the encouraging comments. I have lurked about for a while and read thru everything you guys have said and tried my best to apply what I think would work for me. The support system you all have provided is amazing whether you realize it or not.

I’m working on being proud of myself now and not just chasing a lower number on the scale. I just needed to get it out there and let you all know that if you’re thinking of starting on your weight loss journey, reach out to people who are on the journey with you. Thank you all!

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Can’t maintain weight loss plan

I just turned 18 and I’ve had on and off plans for 3 years on losing weight. I’m 5’8 and roughly 200lbs. I’m naturally curvy and I don’t necessarily look bad but I have a very chubby face and I’ve always had insecurities around my weight my entire life.

I started university this year, I have a meal plan with a great variety of healthy foods, and I was working out with my boyfriend for around 2 weeks then the same thing always happens: I forget to go one day and the whole plan is messed up. If my boyfriend doesn’t feel like going, I won’t go. It sucks because I feel so much guilt.

The worst part is I think my boyfriend is EXPECTING me to lose weight. Like he doesn’t hate how I look but he’s athletic and fit so I think he would prefer me to be the same.

I’m healthy, I’m not at risk for diabetes or heart problems, but I just want to work off at least 50 pounds. How do I create discipline? How do I force myself to work out even when every part of me is forcing me down? Plus I have TERRIBLE food noise. It’s constant.

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Lost 10 lbs over the past few months

I’ve been steadily losing a pound a week over the past few months. I don’t remember when I started but I stalled progress for a week or two. Back at it. I just wanted to post because I’m so happy that I’ve been losing weight!

I started off at 5’6 and 186 lbs. at my heaviest, which would put me in the obese BMI, just barely. I remember considering taking semaglutides at this time but my insurance wouldn’t cover it. A few months after that, I steadily began losing 1 lb a week after my doctor told me to limit my calories to 1200-1400 per day. I haven’t taken the weight loss medicines during this time but did try an antidepressant that is said to curb appetite, although I had a bad reaction to it and stopped it nearly immediately.

At my lightest I was 125 lbs. It wasn’t done in a healthy fashion; I was at the gym 2 hours a day and eating below 1200 calories. I wet to the doctor several times for malnutrition and due to feeling fatigued. I don’t think I was eating enough and my body was responding poorly.

But now I’m doing it in a healthier way. I have a mindset of self-love and acceptance no matter how heavy I am, and that’s really helped me so far. Here’s to another 35 lbs until my goal weight, 135!

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Tired and Struggling all the time - Need advice for weight loss

Hi!

I'm 23F, 130 lbs and I need advice on losing around 15-20 lbs. I gained about 10-12 lbs in the past year. And in the past five years I've gained about 35 lbs.

I'm honestly feeling really tired and heavy in my own body. I am constantly out of breath and I can't walk for too long without feeling tired which is the opposite of how I used to be. I used to love walking and hiking. I've gained a lot of fat in my belly and thighs.

I eat really unhealthy (primarily an vegetarian asian diet with heavy on rice) but I don't eat that many calories. I tried cutting down on the amount of calories that I've been eating with increasing my exercise (which I walk) but gaining these 10 lbs made it really difficult for me to exercise without getting foot pain (like the soles of my feet).

I started to notice my sluggishness when I hit 115-120 lbs. It's only gotten worse from there.

I'm looking for ways to loose weight sustainably without going down to 1000-1200 calories a day to lose weight.

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The thing I’ve learned about weight loss advice is that the advice I’m eager to take is likely terrible advice for me.

“As long as you work out, you can eat what you want!”

“Okay,” I said, not realizing the person who does this themself doesn’t want to, like I do, eat like a binge-eating raccoon.

“Just stop eating when you’re full.”

“Okay,” I said, not realizing the person who does this themself doesn’t have a whacked-out, faulty “full sensor” like I do.

“Life is short. And therefore, I say to eat the brownie.”

“Okay,” I said, not realizing the person who does this doesn’t awaken the food demon by abstaining from abstaining from certain trigger foods.

And the thing that all this advice had in common? It wasn’t that it was bad advice. After all, it worked for the advice giver. Instead, the commonality was that I was eager to believe it. More or less, I, or the part of my brain that has an unhealthy relationship with food, wanted to believe that I could have my literal cake and eat it too. Or, less vaguely, some part of me wanted to believe that I could have an unhealthy relationship with food, yet still be physically healthy.

I wanted to believe that I could work out and burn off all the food I wanted to eat. Which was, indeed, ALL the food. I wanted to believe that stopping eating when full, which to me means stopping eating when gorged, would result in me being a healthy weight. I wanted to believe that I would be satisfied with eating just one brownie, and not the whole tray, awakening my food demons each time I had the one brownie, and then eating the whole tray as a result. And therefore, I took all of this advice with abandon, resulting in me gaining back all the weight I had lost.

But this time around? I don’t plan on gaining back the 200+ lbs I lost. And that’s because I don’t plan on taking advice that I’m eager to take. At least, not without closely examining it first, asking myself, “is this advice that I want to take, or advice my food-addicted brain wants to take?” Because if it’s the latter, it’s likely terrible advice for me. And the advice that will ACTUALLY result in me having a healthy relationship with food, which means a relationship that results in healthy mind and healthy body, is advice that, honestly, isn’t going to sound as fun as the terrible advice. And that’s because it means coming to terms with the fact that I’ll never be able to have my dream relationship with food: eating whatever I want, feeling nice and full, if not stuffed, while having low body fat and six-pack abs.

And of course, all of this raises the question, “how do I know if something will be good advice for me, then?” And the answer to that is a resounding, “I have no idea.” But what I do know is that bad advice is all around, and, in my experience, it is so much more impactful than the good advice…

Thanks.

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How do you guys maintain weight loss during holiday season?

Hello! I’m currently on a weight loss journey and have lost around 15 pounds these last few months. However, I feel like the temptation to go all out on food has been growing now that we’re nearing the holidays. Everyone is coming out with such good food at gatherings and it’s also baking season! 😭 I’m just afraid of putting all the weight back on after putting in the effort to lose it and I’m feeling anxious. Does anyone have any tips or strategies that make getting through this season a bit easier?

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How would you spend $400 to support your weight loss/health journey?

My company benefits allow us to accrue dollars when we go to preventative care appointments/other wellness activities, and I have $400 built up that will expire if I don't spend them this month. I have to spend them on health/wellness related expenses. I already have an exercise bike, and I live in an apartment so space is a concern. I'm also a PCOSer if that's relevant!

Any ideas?? I really want to get back on track as I gained about 25 lbs back this year due to some medication changes, and I want to spend this money in the best way I can.

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Down 74 pounds.. really need exercise advice.

For context, I'm 36 M, 5'11, and my highest weight was 420#. I lost some weight and decided to get weight loss surgery around 390#, and now I'm currently at 316#.

My biggest issue is exercise. I know losing weight is 99% diet, but I need to start incorporating exercise, I just don't really know what to do or how. I loathe, LOATHE walking. It hurts, it's uncomfortable, I would rather cycle or really weight lift, and that's what I have been focusing on mostly.

My biggest concern is that I'm lifting weights wrong. Also, I have been trying to do push ups daily. They're the knee on the ground push ups, and I can do about 3 sets of 12, with a 10 second break inbetwen sets. I'm not even sure if doing these types of push ups are beneficial. I'm doing curls with a 5lb weight, and then arm lifts (I don't know the official name, but it's where you lift your arm straight away from your body, like you're making a T-pose).

I want a personal trainer but I can't afford one currently, and I've tried watching videos online but I can't seem to find ones that help.

Is anyone able to give any advice? I'm open to hearing whatever. Thank you in advance.

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I kept forgetting my supplements during my weight loss journey, so I built an app for it — free premium if you want to try

Hey guys,

I wanted to share something I’ve been working on for the last months because it came directly from my own training routine.

I lost 45 kg over the past couple of years, and along the way I started using a lot of daily supplements — creatine, vitamins, omega-3, etc. The annoying part was that I constantly forgot whether I took them or not. Some days I took stuff twice, some days not at all.

So I built my own supplement tracker app with a clean, minimal interface.

No ads, no clutter, no over-complicated habit tracker stuff. Just:

• See your supplements for the day
• Tap to mark them
• Custom reminders
• Simple daily timeline

It’s called GymDose and I decided to publish it since it helped me stay consistent:

👉 https://apps.apple.com/us/app/gymdose-supplement-tracker/id6756020237

If anyone here wants to try premium for free, just DM me — I can generate promo codes. I’m a solo dev and this started as a personal project, so I’m happy to share it.

If you have any feedback, features you’d like added, or just want to roast my UI, go for it 😂

Stay consistent.

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i finally realized my “plateau” was just me drinking my calories

I am in my early thirties and have been lurking on r/loseit for a while, quietly counting calories and convincing myself I was doing everything right. I started tracking back in 2022, tightened up my food, hit my steps, tried to be “good” during the week. On paper my numbers looked decent, but the scale barely moved. I kept telling myself I had a slow metabolism, bad genetics, all the usual excuses. The part I kept skipping over was my drinking. I would log every gram of rice and every tablespoon of peanut butter, then drink half a bottle of wine or a few hard seltzers at night and either not log them at all or just throw in a random number and pretend it evened out. A few weeks ago I finally decided to play google doctor and started reading about alcohol and weight, and I found something about how alcohol and weight loss are more connected than people think and it laid everything out in black and white. Empty calories, effects on organs, appetite, all of it. seeing the numbers like that made me feel kind of sick because it forced me to admit that my “plateau” was not mysterious at all, it was sitting in my glass every night. I went down a rabbit hole after that and started scrolling through Reddit, bouncing between this sub and some sober related subs, just reading other people’s stories. In one of the comment threads people were listing different sobriety apps and I downloaded soberpath because it was the first name that popped up. Then I went straight back to reading, and the more I read, the more I saw myself in all the posts from people who thought they just “liked to unwind” but were actually drinking way more than they wanted to admit.

Since then I have been looking at my evenings very differently. I realized it was never just the calories from the alcohol. It was the late night snacking that came with it, the trash sleep, and the way I would wake up tired and crave greasy food the next day. I ended up reading about evening habits that quietly wreck weight loss progress and it talked about drinking at night, poor sleep and mindless eating working together to slow everything down. that felt uncomfortably accurate. I started going back through my logs and doing the math honestly, and it hit me that on some of my so called “good” days I was adding 500 to 800 untracked calories from alcohol alone. That realization hit me harder than I expected. I have cut back a lot in the last month and for the first time in a long time the scale has started to move again, slowly but actually moving. At the same time, I feel a bit lost because drinking has been my default coping mechanism for stress, boredom and even celebration for years. So I guess my question for r/loseit is this. Has anyone else had that moment where you realized alcohol was the hidden reason your deficit was not really a deficit. How did you handle cutting it back or cutting it out without feeling like you were giving up your social life or your only way to relax. I am not looking for perfection, I just do not want to keep lying to myself with pretty food logs while ignoring the thing that is clearly holding me back.

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Weight loss friendly vegetarian/pescatarian dinner recipes

Please share your most weight loss (low calorie) dinner recipes that are vegetarian/pescatarian friendly! Also would love lunches/breakfast ideas!

Thanks so much!

My favorite low calorie lunch is ~2 cups of greens, with about 1/4 lb of cooked well seasoned baked tofu cubes and a low calorie dressing (skinnygirl or a fat free one)

For my lunch snacks about 2 cups of a low calorie popcorn, 1 chocolate rice cake and 1 fruit (usually tangerine or about 1/4 cup of blueberries).

This comes out to be about 300-400 calorie lunch depending on the variations!

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Will power and weight loss

Hi, as someone interested in amateur bodybuilding I started a glp-1 antagonist a few weeks ago. As a male in their 20s I’ve always maintained a somewhat decent physique between 15-22 percent body fat , however I’ve always found this to be a Herculean effort, where if there was any snacks in the house I would find myself gorging on them until the point of discomfort. Since starting this medication, for the first time in my life I’ve actually been able to say no to extra servings of food and feel as though I have some willpower surrounding my food choices. As a result I’ve been dropping weight. And have for the first time, felt in control of my food choices.

Throughout my life I have maintained a good physique but have felt as though it required an ungodly amount of willpower to not release my inner fat kid.

What is happening here at a molecular level that I can manipulate so that when I inevitably come off these medications I can make smart food choices easily and without feeling shackled?

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plateau then sudden drops?

hi! i'm currently on a weight loss journey for about 3-4 months now and have lost a significant amount of weight. i kinda reached a plateau at times for about more than a week, and when i tend to eat more that day (due to catching up with friends or i get busy with work so i need more energy)/didn't work out that day, it shows on the scale the next day that i lose even more weight suddenly hitting a new weight loss milestone. why is this so? is this normal? should i start increasing my calorie deficit or not work out everyday and have more rest days? 🙏🏻

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I’m in need of workout motivation

Hello everyone. So I have been on a diet for almost six months now. Diet is working, slowly but working. I have lost some 6kg, goal is to lose another 10. I have an issue though: I cannot find the motivation to workout. Even tho the diet works even if I don’t exercise, doing so would not only make the whole process easier and faster but it would make me healthier and help me keep my goal weight once I get there, thanks to more lean mass. The problem is I cannot seem the find the will to stick to my workout schedule. Following the diet is easy, my doctor (I am followed by a nutritionist) is very good and has made a tasty diet that doesn’t leave me starving. But exercise is another matter entirely. I hate it, I have always hated it, I cannot bring myself to do it. I particularly hate that it gets me sweaty and I have to shower afterwards and that just takes away huge chunks of my time, especially since I have very long and dense hair that needs to be washed after a workout. Every time I attempt to resume a workout schedule I stick to it for two weeks tops and then I just drop it. I’ve tried motivating myself with pictures of what would be my ideal body, but it doesn’t seem to be working. I am also about to graduate, I am writing my thesis, I am behind with the work so everyday I find myself pondering if I should waste two hours of my time exercising and showering when I should be writing the thesis. But I also do not want to look like this in my graduation pictures, that’s my main motivation for weight loss but apparently it’s not enough to stick to my workouts. Any suggestions? How do you motivate yourself? I really need to get to it at least four times a week.

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Community

Hi there!

I was wondering if someone knows some good places /apps etc. For community weight loss motivation. Like a place you can chat or post daily to keep track of your journey and hold each other accountable. I really feel like something like that would be so motivating. I really would love to start my journey on becoming healthier and feel better in my own skin. I always struggle with over eating and discipline. I feel like i started over many many times. I would love to have a community to post and chat daily.

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Advice on getting though the holidays

So I started my weight loss journey around the end of October. In down about 17 pounds. So last week on thanksgiving I decided to not track calories and just enjoy the day. I also decided not to keep track the couple day after as there were a bit of left overs I knew I would be going over. I figured I could start fresh today and be okay. The thing is I found myself feeling sad about not getting to indulge in the sweets and holiday coffees/hot cocoa. Any advice for maintaining a calorie deficit without feeling like I’m missing out?

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tips on getting back on track?

hi all, so i was on a weight loss journey from spring 2024-spring 2025 and i was able to go from 160lbs down to 125lbs (I am 5'1) . However, I got a job over the summer working in a restaurant, and i find myself eating the high-calorie foods there and snacking and have since gained 10 pounds. I would like to get back on track to 118lbs, which was my original goal but i'm struggling to do that. I feel like I'm always thinking about what to eat, always snacking and then feeling guilty after eating over my calories. It's also really hard when i'm constantly surrounded by food, i'm really lost on what to do. Any advice or tips is appreciated !

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December - weight loss journey

I am finally starting my postpartum weight loss journey. I would like to lose 40 lbs.

I was going to wait till January but figure why not now right ? So I start tomorrow.

Holding yourself accountable this Dec?

How are you guys gearing up for the holiday season? Enough to enjoy but also not go all out. Share all your tips and tricks.

I will be doing a 24 day workout advent calender ( to stay motivated )

I actually am new to my weight loss journey but told myself instead of starting in January I should start now. So it's not too much all together and feels easier come new year.

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Hi guys, new here.

I’ve always been skinny as a kid due to all the medications i was on (adhd ocd tics antidepressants appetite stimulants) and stopped taking my meds around 16/17 years old. i never dieted or watched my weight, i guess i had good metabolism. I was around 120. When i was 19 i was going through my mom and abusive stepdads split and that took a toll on me and i unintentionally went down to 93lbs. i’m 23 now and am 155 and fluctuate all the time no matter what i do. This is the most i’ve ever weighed. i was 130 when i was 20-21 and i had fallen off with my friends and that caused me to go into a depression where i would eat and do nothing for 3 ish months. i’m back in the same friend group now at 23 and cannot shake the weight off. i’m not good at keeping routine but i know that’s the only way ill see the results i want. Im female, 23, 5’4, 155. My goal is 135. Any tips or advice on how to start my weight loss journey?

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Starting to lose weight. Any advice?

Hey everyone👋 After holding it off for a while I will finally start my weight loss journey today. I’m around 6 or 6’1 and weigh around 220 but I do not look 220 at all. Most people would guess 180-200 but I don’t really work out so I don’t know how much is muscle. I am also very broad which I didn’t realise myself even after people kept telling me. I only realised after I compare myself to a door and saw I’m super big. I really don’t want to be obese, but am getting close to it.

I am shooting to be around 170 by the summer time (June) and obviously I will still continue trying to be more fit after I reach my goal. I have a plan and I want to ask if this is fine for now since I am really lost with what to work out and how much to cut without losing muscle. Anyways here is my plan:

Every day I will eat 1500-1700 (TDEE is 2400)

I will do cardio every day + workout part of my body.

Monday: Cardio + Chest, Back, Core • Tuesday: Cardio + Shoulders, Arms • Wednesday: Cardio + Legs, Core • Thursday: Cardio + Chest, Arms • Saturday: Cardio + Full-body mix (Chest, Back, Legs, Shoulders) • Sunday: Cardio + Core focus

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Estimate on when I’m at my ideal body composition?

(For context, I’m 20M, SW 87,2kg) So, as of this week I’m officially 77,7kg! That’s almost a 10kg loss now! I’m really happy, proud and more motivated than ever, but I’m wondering at what weight I’ll be “done” and get to the body composition I’m looking for? I want to keep eating healthy and working out for the rest of my life, but I feel like I kinda need this horizon for me personally to kinda know when to switch to maintenance if that makes sense?

My InBody scan at my gym shows that I’m around 31.5% body fat. I did some research on when love handles go away and you can sometimes see a start of a six pack, and that apparently happens around 20% bf? Which, if my calculations are correct, means I need to lose around 10kg more, and my ‘ideal’ weight is around 67kg? I don’t want to be shredded at all tbh! So, what I want to know is: are there people out there with some similar stats that are further on in their weight loss journey? And at what point did you notice your love handles (almost entirely) going away/starting to see some abs sometimes? I’d love to know!

Ps. I know comparing won’t get me anywhere, and it’s just guesswork to figure out my ideal weight, but I do really want to know what it was like for you guys! Thanks!

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Excess skin pain

I have a question, I’ve been on a weight loss journey for basically my whole life but last year they finally found and treated underlying conditions and I’ve lost like 70 pounds this year, and (20 in the last 6 weeks) but now I have this lipoma and skin in my abdomen that hurts and constant nausea (I’m maxed out on nausea meds) I just discovered if I pull the lipoma and skin roll away from my body that the nausea goes away. I’m going to tell my doctor, but is there anything I can do to help this? Like wraps, corsets, etc. The nausea is making me loose weight at a rate that concerns me because I’m not eating.

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Lost 42kg, when do I stop?

Hi!

For information: I’m 22, 188cm, currently 105KG.

January 2025 I started my weight loss journey, and weighed myself at 147 KG on January 1st, I then slowly lost weight at around a kilo a week, with my current weight sitting around 105 KG’s

Changing my eating habits made the biggest difference, I just ate a lot higher in protein and a lot less candy / carbs.

As for exercise, I only really did resistance training at home, with some weights for 30 minutes a day, to keep muscle loss at a minimum, though its almost impossible to completely avoid when losing such a big amount of weight.

Aside from that, I didn’t go to the gym. I do sometimes walk a few kilometres in the woods, but that’s purely for fun, not necessarily for the exercise.

Now the burning question I have is: What now? I want to go to the gym and really focus on gaining a lot of muscle, but I’m not really sure if I will gain anything as I’m still in a heavy deficit most of the days, gaining muscle while losing weight is very hard, so it feels pointless.

My plan is currently to go until 95kg (hopefully will get there at somewhere in late February or 2026, and to then switch to a slight surplus and really test how disciplined I am when it comes to going to the gym.

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Losing more weight at rest

Age 36 Weight 230 Height 5'8

Hello

I've been on a fat loss journey for probably 2-3 years now, going from 320 to 230. Im on some medication for blood sugar control (metformin) but other than that nothing else I take would have an effect on my weight.

Im writing to ask about a weird phenomenon I noticed over these 3 years. For the most part, my exercise is alot of walking, like 70-80k steps per week. The weird thing I noticed though I that when I slow down to like 50k steps, after a prolonged period of walking a lot, the scale goes lower. I spent probably 5 months walking extensively and eating, more or less, healthy and the number on the scale remained the same even though I lost a few pants sizes. For the last 3 months I've lost about 10 pounds despite not getting as much exercise and maintaining a regular diet, and this isn't the first time it happened.

Im asking for the physiological explanation for this, if it's healthy and if it's just me. Chatgpt it's related to water retention but it seems to be permanent weight loss.

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And AGAIN, for the fourth time in two months, each time I reach my goal weight I binge like crazy. Please tell me how to avoid this!

Hi everyone! As stated in the title, it's crazy. I am a 26yo guy who just went through a long weight loss journey, from 92kg to 66kg in 9 months. My goal is to finally have visible abs, and I know it's probably going to take just one more kg or less, as they now start to be more or less there and I am very consistent with physical activity and gym.

And today I started the day very happy. Happy to see myself in the mirror and see how close I am to the end of this process. It's the fourth time I approach the end, and each one of these times the same pattern happens and sets me back for weeks. Today I started the day motivated to stick to my deficit, and then at work it was one of my colleagues' birthdays and they brought lots of cakes and snacks. I tried to say no, to walk out the room, to tell myself to not eat. But then again, as usual, like every single time, I ate one slice, then two, then three, then chips, then other snacks. I went home and was hungry, ate gain. I tracked everything. I reached 6000 calories. It's 3500 more than my TDEE, so this means that for the fourth time in 3 months I'll have to delay the end of the cut AGAIN. 3500 calories = 0,5g/1lbs, and this means additional days of cut. And now Christmas season starts and in the next weeks I have a shit ton of social events where people will bring tons of food and I know I won't be able to control myself. And yet again I'll gain 2/3kg and prolong the cut for other months.

It's been like this since September. Every time I'm close to the goal, prepare mentally to finally switch back to maintenance, but then there are a series of social events where I can't control myself and gain weight and go back to cut. I'm going crazy! Has anyone experienced the same? Any advices?

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Struggling with balance after losing a lot of weight need advice

Hey everyone. I lost a significant amount of weight over the past months and after I reached a weight I was happy with, I stabilized for a while. But recently I’ve been eating pretty recklessly some days I eat a lot, some days barely anything, and I can’t seem to find a consistent rhythm anymore.

I still want to continue losing weight, but I feel like I’ve lost the balance and discipline I used to have. I’m not bingeing, but I’m also not eating mindfully, and I can’t figure out how to get back into a steady routine without going back to extreme dieting and going back to my calorie deficit.

Has anyone gone through this phase? How did you regain control without slipping into restriction or obsession again? Any tips for stabilizing your eating habits and restarting weight loss after maintenance?

I’d really appreciate any advice or shared experiences.

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The effort:result ratio doesn't feel right.

Hi all!

Quick background: I'm 26, male, maintenance 2250kcal (assuming sedentary), 1700 average intake, starting weight 278lb, current weight 237lb.

My Steps

My Weighins (3 months)

I started my weight loss journey on July 27th doing diet only, I started with alternate day fasts for 2 months where I did a day of 2500kcal followed by a day of 500kcal. Eventually that tired me out and I switched to a daily 1500kcal to keep the same deficit balance.

About 1.5 months ago I started introducing walking (walking pad at home, 2mph pace) and resistance training. Ever since then it feels like my weight loss has slowed down pretty heavily, at only about 6lbs in the last month (compared to a 8-10lb/month trend for the 3 months before).

I'm tracking all my caloric intake and weighing everything for maximum accuracy, here and there I have to guess when I go out but I'm very generous with my estimates. I average 1700kcal a day including my cheat days.

This isn't a "I'm doing everything right but it's not working" post but I just don't feel like my efforts are being fairly represented by my results. Is this a plateau? How do I push though/Do I need to change anything?

In the end I'm going to continue pushing through I'm not going to let this hump stop me, but it would be nice to know why things seemed to have slowed down so much. Thanks : )

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Reached my lowest weight in 5 years today!

I (f/26/5'7) started last December at 242lbs. With a few failed weight loss attempts under my belt already, I decided to do more learning about CICO and downloaded the Lose It! app. Some days were better than others, and the numbers on the scale werent always encouraging, but I managed to track every single day and made it to 198 by May!

Then in June I stopped tracking due to debilitating back pain from a herniated disc. I spent 2 weeks off work crawling on the floor just to get to my bathroom. Prednisone fixed me for a while, and I had maintained my weight through my newfound skills in eating until satiated instead of nauseatingly full.

I started exercising more during my lapse in pain, but I developed sciatica pain that progressed over several weeks. Nothing touched the nerve pain. In September my numbness began to spread, and by October I had developed cauda equina. I promptly underwent back surgery, and am now 6 weeks post op.

I still haven't began tracking again, but as of today, I'm proud to say that I'm at exactly 180lbs! I know that losing 18lbs in 5 months isn't the most impressive feat, nor is 62 in 12 months. But I am so proud of myself. In the past I 100% would have dealt with chronic pain (and my dad's worsening cancer, my fiance's sudden onset of epilepsy, everything else thats made this year scary) through binge eating and laying in bed all day.

Now that my bend/lift/twist restrictions have been lifted and I'm able to submerge my back in water again, I'm looking forward to taking up swimming at the gym this winter! My goals for next year are to get a breast reduction, hit a healthy BMI, and overall to hit 130lbs.

I also want to say, this sub has helped so much. I'm still in disbelief that I was able to conquer the control that my weight gain and unhealthy eating habits had on my life, but I'm riding that high and doing what I can to maintain the direction towards a healthy weight. 🖤

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Plateau challenges

I am down over 90lbs and past few months I have raised my calorie intake to be roughly 300-500 day deficit average so I should avg .5-1lbs loss a week. I just went through a 3+ week plateau and did nothing different and the weight loss finally caught back up. It was my longest plateau I have had in the 12 months since I started.

I was starting to think I must have my maintenance number wrong (2650) but it seems good as over past 2 months I am down 7-8 lbs.

So for those on a plateau…stay patient.

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Armpit farts

So this is an odd one, but I am almost at a healthy BMI (this morning I was 25.02) down from 33.9 in June and, the last few days, I've found myself accidentally armpit farting whenever I have vigorous motion with my arm close to my body. Whenever I plunge my aeropress there's a risk of armpit fart and when I smashed garlic tonight, every single time there was an armpit fart.

I've not seen this talked about but has anybody else had this? I assume it goes away after a bit as skin tightens up but, if not, it's quite a funny side-effect of weight loss tbh.

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Slower weight loss

I’m on my second weight loss journey. The first time I was 21 years old, cut super hard and probably had an eating disorder. Worked out hardcore every day.

This time, I’m 26, and now I’m a mom. I’m not doing a super hard cut because I need the energy, but it’s not very motivating how slow the scale is going down! I’m also exercising less. Trying to get out for daily walks and doing home workouts most days.

Is this normal as you get older/after having child? I’m aiming for 1lb a week loss but I think it’s even slower than that. I’m 5’8, 194lbs and started at 1900 cals but that was way too slow for me lol so I’m trying 1800 now.

With all that being said, the first time around I just wanted to be skinny. This time I’m aiming to be strong, healthy, and create life long habits. Also my knees are cracking with every squat lol save me

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Need Advice on Cravings/Weight Loss Journey

Hi everyone! I have recently kicked off my health and weight loss journey, and I was doing well up until the last few weeks.

For example, last week, I was doing well in terms of my nutrition during the morning and day because I knew I had plans in the evening where food would be a bit out of my control. This week, I’ve had control over all of my meals, however no matter how healthy my actual meals are, I end up falling into a cravings trap and end up giving into it, which includes high carb, high-sugar content treats (think cinnamon rolls, bubble tea, and ice cream). Nothing else satisfies the craving until I actually give into it.

I need advice on how to stop giving into my cravings because it’s significantly derailing my progress. I drink a lot of water, I try to distract myself, I try not to be bored and still fall into these awful cravings that won’t go away until I cave in. I don’t restrict myself food-wise outside of trying to be lower carb. Any and all advice would be greatly appreciated!

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How to acclimate to life post weight loss?

I suddenly lost a lot of weight due to health problems. I dropped twenty pounds in one month and I look very different now. I used to have very chubby cheeks, but they're hollow now. A lot of people tell me I look better than I did before, but I feel like I haven't gotten used to the way I look.

I guess I was very attached to who I was before all of this happened. For instance, I had a makeup routine for rounder faces that I really liked, but now I have to figure out how to do makeup that compliments my new facial structure. Also, none of my clothes fit anymore either and I have to go shopping for a whole new wardrobe.

I wasn't prepared for this change and while people tell me it's a good thing, I'm struggling to come to terms with this new version of myself. It's like I'm looking at an entirely different person in the mirror. I've become unrecognizable to myself. How do I step into this new version of myself and get used to it?

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I’m 24 and still can’t get fit. I’ve been trying since I was 12 and I feel completely helpless

Hello Everyone, I am really sorry if this does not exactly fit in with the theme of the subreddit.

I am M(24), and I have been trying to lose weight for twelve years now. Since I was a kid. It feels like nothing has changed.

I’m nowhere close to the person I thought I would become by now. It’s like I’ve spent half my life thinking about this one thing and I still don’t know how to get it right.

What makes it worse is that I’m not clueless. I know the logic. I know the science. Calories, deficits, routines, slow habits, all of it. I’ve consumed more information about weight loss than most people ever will. I have also read every motivational quote, every discipline trick, every “no zero days” idea out there. I’ve tried to hype myself up so many times that I’m just numb to it now.

But none of it sticks. I start well for a few days and then something switches off in my brain. I don’t binge like crazy, but I overeat just enough or stop working out just enough to undo everything. And I don’t even fully understand why I’m doing it. I don’t know if it’s emotion, stress, boredom, or some part of me that just refuses to change.

The confusing part is that I’m not like this in other areas. I can work hard. I can learn quickly. I can plan and execute. But when it comes to my body, I feel powerless. I feel like I’m fighting myself and losing every single time.

I keep thinking I should have solved this by 25 (my prefrontal cortex would be fully developed by then), even though I know that idea is kind of stupid. Still, it lingers there. And I’m tired. I’m tired of restarting. I’m tired of feeling like I’m running in circles. I’m tired of feeling like I’m failing at something that should be simple.

So I’m asking people who finally figured this out after years of trying. What actually changed for you? How did you break the cycle when nothing ever worked before?

Please help me out, I feel heartbroken. I am honestly stuck and I don’t know what to do anymore.

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Is my personal trainer bad or is this normal?

I paid for an online coaching program with a promo. He promised a meal plan, supplement guide, weekly check-ins, and workouts tailored to my goals. I’m 1 month in, and my primary goal is weight loss, then toning and building muscle. What I got was possibly a generic workout plan with only one tricep exercise despite me mentioning my flabby underarms, and it has no calf exercises. He did not explain why these workouts were chosen, just gave them to me. There was no nutrition guidance, especially about calories and protein intake, even though he talks about body recomposition over just losing weight. At first I gave him the benefit of the doubt because he said he wants to "speed up" my metabolism first, but now I totally doubt him.

His meal plan is basic

Meal 1: 2 whole eggs plus 1 egg white scrambled or fried in 1 tbsp olive oil with 30g oats soaked in water, or 150g white fish with 100g rice

Meal 2: 120g chicken breast with 100g rice and 1 cup green veggies

Meal 3: 150g lean ground beef with 100g potato and 1 cup green veggies

No alternatives like airfry or bake, he only said grill them. The supplement guide he gave is only whey protein from Optimum Nutrition (expensive in our country) without considering my budget. He also advises brisk walking every after gym session totaling around 3 hours per workout day without asking if it even fits my schedule. Despite my push back, he insists on the walks. No video calls, only chat messages, and when I missed a week because of a typhoon, he did not provide motivation, just short, generic “you got this” or “discipline yourself” type messages.

Because of his approach, I feel the need to research on my own since the guidance is lacking and raises doubts. Overall, it feels like low-effort, cookie-cutter coaching that ignores weak points, nutrition, and real personalization. When I raised my concerns, he said all programs are the same for everyone and focus on fitting your schedule, being low-stress, and allowing proper recovery. He claims there’s no generic workout because consistency in execution is what matters most. Now I’m seriously questioning if money spent was even worth it, as I expected him to save me time by educating me and providing real coaching.

Based on this, should I cancel, or give him a chance? There’s no mention of a money-back guarantee, so I might just have to cut my losses and learn from the experience.

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I lost weight, but this time I can actually appreciate the difference

I 21f have struggled with my weight my whole life and growing up as a ballerina I yo-yoed heavily between starving myself and binging.

Well a couple years ago I had a real wake-up call realizing I was 240lbs at 19 and the number was not going down.

I was determined to do it differently this time. I picked running back up, switched out my typical breakfast for overnight oats, and switched out my daily lunch for a salad.

I lost 40lbs pretty quickly. I have had a lot of setbacks since that initial 40lbs; two back-to-back injuries, grad school, and an incredibly complicated living situation. I have taken hiatuses, I have put back on (and relost) 10 or 15lbs but I am back at it again now and that's what matters.

Anyways, I could never see the difference between my heaviest weight and my weight now (roughly 190lbs) which I know sounds crazy because its a difference of 50lbs but body dysmorphia makes you see crazy things. Other people commented on my weight loss but I just couldnt see it. I could feel it sure and I knew it was real because the scale was telling me but I couldnt see it.

This weekend I was scrolling through old videos and found one of me from my heaviest running in a sporty halter dress. I thought I looked different but I had to be sure. I put on the sundress despite it snowing outside and had my boyfriend take a video of me.

HOLY COW!!! I actually do look different!! I dont have back fat spilling over the back of my halter dress now, you can see my arm muscles now, I run faster now, and more than all of that, I am different. I don't know why it suddenly clicked but my god am I glad it did.

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3 Weeks into Post Partum weight loss. 5/55 lbs

This is not my first attempt at weight loss like so many of us. But after my first baby I was definitely not nearly as motivated as after my second baby so I'm 3 weeks into this and making it a habit. I've officially lost the first 5 lbs and have about 50 to go.

I'm working out twice a week and squeezing in a walk when I can. Im breastfeeding my baby so I can only cut my calories so much without it damaging his welfare so I'm enjoying about 1800 calories a week, at 5'3" this is a total gift. I cant wait to check in, in 3 more weeks and be 10 lbs down.

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Can't stop ruining progress, I'm so close!

Hello all! I am a mere 5 pounds away from my goal weight and yet I am being so bad with food. I've been on a weight loss journey for 2 years, maintained for about a year, and then this September I got back into it. I started at around 157, and 2 weeks ago the scale said 143! I was so excited that I was so close to my goal weight, but sadly, the "high" of progress lends itself to .... snacking. In the last, maybe 2 weeks, I've been ruining my progress and I've only maintained, if not gained weight. I try to do around 1200 calories, but somedays it's 1400, or even 1600. I even did 1900 one day. And my weight hasn't budged. I don't know how to stop! Advice?

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Thyroid Levels Way Off Since GLP1 Use

TLDR: Anyone else experiencing very high TSH since starting GLP1? How did you fix the slowed digestion/absorption issue?

I’ve been on Levothyroxine for decades - my thyroid was nuked by radiation about 25 years ago - it’s dead.

My thyroid levels were good before starting glp1, but weight just kept piling on and I started having major POTS symptoms as well. Working with my Endo to drop the weight, I started compounded Tirzepitide. I started noticing no weight loss or very very slow weight loss compared to others. I know you’re not supposed to compare your journey to others but I just wasn’t seeing the big changes everyone raved about for months.

Went back to Endo to do bloodwork - I also have very low iron, vitamin D, and have pernicious anemia and need B12 injections daily. Decided to also run thyroid panel to see if levels were on due to some weight loss - I’ve lost about 25 pounds in 8 months. Not complaining by any means, but some folks are seeing that loss in 1-2 months. Thyroid levels came back and T3 and T4 were normal but parathyroid was low and my TSH came back THROUGH THE ROOF. Like on the scale of .5 - 4.5 mine came back at 14! You’d think I’d need less meds due to weight loss, but quite the opposite, my body isn’t absorbing the meds at all. Figured I was taking my protein shakes and iron supplements too close to timing my meds - they have calcium and need 4+ hours between each other. Decided to go a full 1.5 months making sure everything was spaced correctly. New levels just came back and TSH is 11 - so still very off and having major hypo issues. Decided to bump up from .150 of Levi to .175 and see if that does anything. It’s been about 2 weeks and I don’t feel any difference yet and the scale isn’t moving any faster but I know it’s takes a while to kick in.

My fear is, my stomach is never empty anymore after I eat in the evening and when I wake up, I still have food in my stomach to block absorption. Our solution is currently keep going up on meds levels and see if giving my body more meds will help the loss of full absorption.

Anyone else ever dealt with the slow gastric emptying blocking med absorption?

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Lumen -👍🏻 or 👎🏻?

Who has used the Lumen device? Is it a helpful tool? What does it help you with? What are the pros of this device? What are the cons of this device? Is this device helpful only for/during weight loss or after weight loss to maintain a constant weight. HOW has the device helped YOU?

I am on a weight loss journey right now and am wondering if this device will be able to help me. I am curious as to whether it is best for making better food choices, knowing when it is best to eats foods, or other things that I may not be aware of. I am wondering if this will be helpful during the weight loss journey or even after when I am trying to sustain my new weight.

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BMI below 30

Hi everyone,

I’m Amber, 31, 5’2”, and currently 178 lbs (BMI ~33.5). I have a fertility appointment on January 9th, and I’ve been told they can only start me on ovulation meds (Clomid/Letrozole) if my BMI is under 30.

That gives me just seven weeks to lose about a stone and a half. I know that’s a lot in a short time, but this feels really important and I’m desperate to give myself the best chance.

If anyone has managed rapid but safe weight loss, or has tips, routines, or anything that helped you hit a similar goal, I would be so grateful. I’m honestly open to any advice right now.

Thank you so much 💛

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Losing Over Half of My Body Weight Did NOT Help

I'm a 35(f), and over the past 2 years I've gone from almost 300 pounds to about 135-140. I am so beyond thrilled with my physical results from the weight loss, but I was expecting more of my life to change and be different... unfortunately, it's really not. I initially wanted to lose weight to feel better and get healthier, but then I noticed that people, especially men, started taking more of an interest in me as I lost weight. I thought "wow! What a great side effect! I might be able to find a boyfriend now!" SO WRONG. I have had MORE trouble finding a significant other than I ever did when I was almost 300 pounds. I don't know what the problem is, because I initially thought it was the weight. I had even dated guys who told me if I lost 20-30 pounds they would consider dating me, back when I was heavier. Now... now I can't even find someone to go on a date with. The handful of dates I have been on have even told me that I look better in real life than in pictures, so I'm really not sure what the issue is. I'm not ugly, by any means, but I'm not a Disney princess either. I'm getting so frustrated, I'm about to say eff it and go back to being fat, miserable, but at least not alone.

Has losing weight not been what you thought it would be? Did you find it easier or harder to find a significant other after losing weight?

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Clothes are getting tight. Perma food-baby feel. Went back to the gym today

Normally I yo-yo. Play sports spring/summer/fall, put it all back on over winter. This year while i did play sports, i wasnt pushing myself so the weight loss was minimal, had no problem eating too much of course

Now noticing my clothes feeling tight/having to switch to chunk wardrobe, always feeling kinda full, out of breath and heart racing way too easily. Also watched a video comparing BMI from 50% down to 5%, and based on that I'm around 35%. Not happy with that, i saw the guy at 20% and thought yep that'll work.

Anyway I went straight after work no excuses, no time to get high and lazy, pushed myself for some cardio because im planning on doing soccer next year. Wish me luck on the journey y'all

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165lbs 5 foot 2 female wants to lose 2 stone - any advice please?

Hey everyone, I’m very new to the weight loss journey but am looking for some advice if anyone would be able to help me please :)

For context I am F19, 5 foot 2 and used to weigh 171lbs at the start of October 2025, now midway through November, I’m 165lbs. This was through a combination of lowering my calorie intake and walking.

However my aim is to lose a further 2 stone by the beginning of March 2026. I’m really struggling to identify what my calorie intake should be as all the sources are saying different things. I don’t really exercise that much - the prospect of going to a gym terrifies me, I can just about jog 1km, the only thing I do is walk anywhere between 2 and 5 miles per day.

From a calorie perspective, does anyone have any advice on how I can reach my target please? Any advice would be greatly appreciated. Also any advice on how to subside chocolate cravings too please?

Thank you :)

TLDR: F19 165lbs wants to lose 2 stone, calorie intake advice needed please

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Anyone else HATE the updated App?

I am 3 months into my weight loss journey, also trying to lose A1C from 5.7 prediabetes level so tracking carbs, fat and calories. I am down about 17 lbs since Aug 1 and flirting with “onederland”. I loved the LoseIt App and being able to just scroll and see macros for each ingredient in a meal. New app sucks for this! I can find the info but really have to dig. I did figure out how to chose the 3 things I wanted to display. And I think I know how to look at categories on dashboard and select today to see meals, but still it’s a PIA!

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Learning to eat food for enjoyment again

I’ve been sticking with a very bland, 'clean', boring diet for the past couple of years, and it helped me reach my goal weight. But now that I’m maintaining, I’m realizing how hard it is to let myself enjoy food again. I saw a recipe with peanut sauce today and my immediate reaction was “no, I can’t have that,” and it honestly made me sad. It made me realize how much I’ve cut myself off from enjoyable foods — things like using oil, sauces, and buying fun grocery items. It hit me that my habits might be drifting into obsessive.

How do you relax after being restrictive for so long? Weight loss feels so tough at every stage because we’re always fighting for a balanced mindset.

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The Weird Things No One Warns You About After Major Weight Loss

For context: I’m a woman, 5’5”, and I went from 255 lbs to 117 lbs. This is the smallest I’ve been since I was 11, and honestly I’m still adjusting. I’ve always had a conventionally attractive face even at my highest weight, but the difference in how the world treats you when your body changes is… insane.

Here are the biggest changes I’ve noticed:

1. The attention is constant and unavoidable. Everywhere I go, people stare. A lot. Men especially, but women too. I used to be invisible at 255. Now I feel like I’m on display all the time.

2. People are suddenly extremely nice. Random strangers hold doors from 20 feet away. Cashiers start conversations. People compliment my hair, clothes, makeup, even my perfume. When I was bigger, none of this happened.

3. Some women look at me with straight-up hostility. Not exaggerating....dirty looks, glaring, looking me up and down. At work, in stores, literally anywhere. It’s jarring because I’m not doing anything.

4. Male attention feels real now, not delusional. When I was heavier, anytime I thought someone liked me it usually wasn’t true. Now? If a guy is acting like he’s into me, it’s almost always legit. They get nervous, try harder, make excuses to talk to me, the whole thing.

5. People take me more seriously. I don’t get brushed off anymore. When I talk, people listen. It’s subtle but noticeable.

6. Men treat me like long-term material instead of a joke or afterthought. This one shocked me. I’m not just getting sexual attention..some men act like they want to “wife me up,” for lack of a better term. They’re respectful, intentional, and way more serious.

If nothing else, this whole experience made me realize how differently society treats you based on your body. Not saying it’s fair, but it’s real.

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No longer obese according to my BMI.

For the first time in probably 5/6 years, I'm officially under 200 pounds. I'm 5'8.5" so not only did my BMI change when I dropped under 200, but.. I'm under 200 at like 29.8 BMI

Started at 250lbs in April at of this year (with a 2 month "break" between May and July lol) and just hit this milestone today.

The worst part is my goal was 180, and now I'm starting to realize my real goal should probably be like 150 to get how I wanted to look😅 I still feel like I look the same, but a lot of people have still pointed out the weight loss.

Not done yet!!

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Just Looking For Words of Encouragement

Near the end of September I started hitting the gym harder than I ever had in the past with the goal of making this weight loss journey the one to put the nail in the coffin. I’m in the gym 4/5x a week and I joined a weekly spin class which I ended up really enjoying. I ran 2 10km races this summer and finished in just over an hour which I was very proud of. Fast forward and I’m now able to squat over 200lbs and where I had no upper body strength before I can now bench a plate and a half. I can see the results in my body and strength.

The only thing that hasn’t happened is my waistline shrinking. While I don’t plan on giving up, it’s a bit disheartening to not see a change in the area where you want it the most. I’m going to keep pushing and I’m going to make sure that this attempt isn’t just my last attempt, but the one where I succeed.

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You are what you consume, not just what you eat

Something I've had to learn the hard way is that its a lot more than just "calories in vs calories out".

When people say "its a lifestyle change" they mean its a LIFESTYLE change. Think about it this way. Your goal is to be healthy. Who is more likely to accomplish that goal, a personal trainer or a truck driver.

"Well obviously the personal trainer, thats their job, they're literally in the gym all day"- bingo. You've cracked the code.

The truck driver isn't in the gym all day, their life doesn't allow for it. Boo. What are they doing in the car? Snacking? Listening to music? Watching tv? Wait? No. They're healthy. What would the personal trainer being doing if they were stuck in the car all day? Definitely choosing better snacks. Maybe listening to health and fitness podcasts. Taking frequent breaks to move around.

That's how you have to live life. You've probably heard that you're a combination of the 5 people you spend the most time with. If all your friends are fat, you're more likely to be fat. If all your friends are losing weight, you're more likely to lose weight.

What's the best way to learn a new language? Move to a country where they only speak that language. The best way to learn and become fluent in anything is immersion. Immerse yourself in health, I realized weight loss got a lot easier for me when I started filling my social media and podcast feeds with content about weight loss and fitness and removed thinks about junk and food and anti diet health at every size.

It's just as much mental as it is physical. Maybe more.

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From fat to slim in 10 months

I’ve (29F, 5’4) lost 44 lbs so far this year, going from 165 lbs to 121 lbs. I’m still dieting and determined to tone up & reach my dream body.

I had lost weight 4 years ago, going from 175 lbs to 125 lbs. But I slowly gained it all back due to depression. I really deeply resented myself for re-gaining all that weight. I started to only wear baggy T-shirts and oversized jeans.

Since reaching 125 lbs, I’ve started getting such better treatment in life. Men are so much nicer to me, and compliment me regularly. Women are also friendlier, and seem less dismissive of me. At my workplace there are a lot of athletes, and it used to destroy me. Seeing such fit and active people, while I’m in such a fat body made my self esteem plummet.

Now, when I see beautiful people I don’t immediately spiral or binge eat. I can actually wear cute outfits and feel attractive, instead of a pig with lipstick on. I feel such a deep sense of peace, compared to the constant internal screaming when I was fat. I still honestly have a lot of body goals, I want to push myself to become the best version of me.

Losing weight has felt like coming back home to myself, being me again. I can wear cute outfits, I can feel pretty, I can even feel relaxed now. Because all that time I spent hating myself and my body is now time spent taking care of myself. For me personally, being fat absolutely destroyed my mental health. I couldn’t even function because I was so ashamed of the state of myself. Now, it’s like having a clean slate to rebuild my life again.

I’ve even gotten into a relationship, when before I was single and socially isolated for 5 years. Around 130 lbs, I struggled a lot with confidence and intimacy. But since losing another 10 lbs, I’m started to feel better about myself. I can’t lie, I started losing weight rapidly when I developed a crush on my boyfriend. It was such a wake-up call, I realized I’m not even myself at that high weight.

The best tips that worked for me:

Calorie count, get more steps in, go to therapy, track weight weekly, portion control is king, eat satiating foods, popcorn not chips, eat a lot of soup, load up on fruits and vegetables, no soda, no sweet coffees, limit fried foods, eat less carbs and more protein.

I track my calories daily on the app LoseIt! which is 100% non-negotiable now. Over the summer I didn’t track calories, and I didn’t lose any weight for over 2 months. I’ve truly listened to the saying “80% diet, 20% movement” for weight loss, and I’m really happy with my results. Of course I wish I’d have lifted weights, as I’d have my dream body by now. But going from fat to slim, feels pretty good regardless.

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"When Will You Go Back to Normal?"

I've been on my weight loss journey since the end of February 2025 (5'1F SW: 190 CW: 140). Starting out I was only really utilizing Intermittent Fasting paired with walking, as I started to see some progress I further challenged myself by (mostly) cutting out alcohol, adding in running and a more dedicated exercise routine, and cutting back on both salty and sweet snacks that have always been my biggest enemies in the face of weight loss goals.

I'll usually run right after work 3 days a week, then go home and do weights before finally eating a small healthy dinner. In the middle of one of my recent workouts, which I do in the living room, my mom asked when I planned on going back to "normal." The same "normal" that caused me to gain all this weight? She's a huge supporter of my weight loss, this was definitely just a thoughtless comment about how my routine has changed and I no longer go out to eat/drink with her as frequently.

The thing about lifestyle changes is that they're... well... for life! I don't find myself wanting to drink anymore, it can be a bummer socially sometimes, but I feel so much better without near daily drinks--and DEFINITELY better without hangovers. I like challenging myself to run, I am not particularly "good" at it, but I am going farther and faster than I ever have. As for a restrictive diet? Yea, it can be challenging, but I won't let my life get ruled by it. There will always be exceptions, and there will be weeks I eat things I shouldn't, or gain weight after a weekend of excess, but that's LIFE!

I'm losing weight not to reach a destination, because I'm sure there's not some magic number that will suddenly make me feel wonderful, but to experience my life more fully and with challenges that keep me accountable.

This IS normal for me, for now at least!

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doing a deficit but cant access gym - how do I retain muscle?

im 18F, im on about a 600 food deficit and am aiming to burn 200-ish from home cardio workouts and walking 10k steps. however, I dont want to end up skinny fat and until yesterday I had a gym membership but I've had to cancel it.

how do I substitute weights for some other form of workout or strength training so that I can still retain the muscle like I would have for weightlifting? I do not want to end up bulky or too muscle-lines-y I just want to get lean and toned which will probably half rely on the weight loss. but: do I do pilates, swimming, calisthenics, etc etc to retain muscle

TLD; cant access wrights at gym, how do I retain muscle with home workouts?

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Is it possible to do safely?

For context, currently at 212 lbs as a female, I want to be about 190 by Christmas time (so essentially a month and a week). I walk 10-15k steps a day (depending if I work that day or not, some days it’s closer to 8k) and id say my main issue losing weight is eating processed food, I’m a student and work closing shifts so I usually eat snacks or ramen to get through the day. I have a history of yo-yoing when it comes to my weight, I was stuck at 190 for a few years and iirc correctly it took me two months to get down from the 210s to the 190s the last time I did it. However I wasn’t taking the weight loss process very seriously and it was mostly caused by emotional distress. Is it realistic to lose that same amount in basically a month if I go full throttle on exercising and eating healthier foods?

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Saggy skin

Hey guys! I'm nearly 28 and recently started my weight loss journey. But I just can't get something out of my head. How likely am I to have saggy skin after I lose weight. I was 109 kg when I started my journey I lost about 4kg by know. I gained weight after I've gotten pregnant and stayed home with our little one for 2 years. Initially I went up to 90kg when pregnant but over the two years at home it crept up. I also vape I know that can be relevant. I'd like you guys to share your stories, progress and experience. Whether it's to ease my mind or prepare me for what's to come...

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Is losing too slowly bad ?

People tend to say that slow is better and I agree BUT

After ~10 months of slow weight loss, I have 5 to 10 kg max left to lose (of fat while sustaining muscle) and I’m starting to ask myself if it wouldn’t be better for me to just tryhard 1~2 months and be done with it, instead of having to go another 6 months. I did take a break from caloric deficit but back on it now I’m still genuinely tired. Mentally and physically !

Struggling to break a plateau/ making very little progress is not helping.. I’m not in a hurry tho, but maybe itd be easier on me to struggle a bit harder but for a short term to be done with it and maintain or gain muscle. (I’m F25)

Have you experienced that ? Any advice

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19F looking for a weightloss buddy to reach my goal:D

heyyyy guys,I hope you’re all doing well! I’m reaching out because I’m in need of a weight loss buddy to support and motivate each other on our journeys. Over the past few months, I’ve successfully lost 66 lbs, which has been a huge achievement for me. At my lowest, I got down to 117 lbs in August; however, I faced some personal challenges and stressful situations in September that caused me to spiral a bit. Now, I’m currently weighing between 127-130 lbs and am looking to lose the last 17 lbs to reach my goal weight.

I believe having a buddy could really help keep me accountable and provide that extra motivation I need. I’ve struggled with binge eating in the past, and I know that having someone to share my experiences with could make the journey easier. If you’re also working towards your weight loss goals and are looking for a supportive partner, I’d love to connect!

Whether you want to share tips, meal ideas, workout routines, or just check in with each other regularly, let’s uplift one another. I’m eager to hear from anyone who’s interested in teaming up, regardless of where you are in your journey.

Feel free to DM me or reply below if you’d like to join forces!:D

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"Turn the weight loss into a lifestyle" - how? What does this mean? I'm at my wits' end.

I'm sorry, this post is all over the place. I'm very upset right now because I weighed myself and turns out I weigh 4 kilograms more than I had thought. Again.

I don't understand how to do it. I feel like my weight is a monster that's locked in a cage, and it's raging and trying to break it - and I have to repair the cage all the time to not let it out but all I have is shitty duct tape. I've been yo-yoing since I was a kid. Every time I gain back the weight I gain back more than I have lost. I feel so hopeless. My highest weight now is 10 kg more than it was 5 years ago and it feels like it's just going to go up and up and up until I become very obese and die of a heart attack at 40.

Yo-yoing is all I know. I have never maintained the same weight for more than a few months. I hear everyone saying "it has to be a lifestyle change, not a quick fix", but I literally cannot comprehend what this could possibly mean. Going up and down is my lifestyle. Even if I succeed in losing weight I always, always, always fail to maintain it: it's always going up and down.

Now that I think about it - every time I actually lost weight, it wasn't even my achievement. Almost every time I lost weight it was because of outside factors, like medications that killed my appetite or me losing appetite because of the summer heat.

What do I have to do? I don't know what to do to succeed. I feel like a fat disgusting pig that shouldn't be allowed near food because they can't control themselves. I don't even binge anymore - I just eat until I feel full and when I feel hungry. I don't have functioning hunger and satiety cues because of ADHD & autism so I can't even rely on my body.

I know that I get fatter because I eat too much and that it's down to CICO, but how on earth am I supposed to get up everyday, not be late for school, learn and do assignments, have a functioning social life, survive on the bare minimum of money, do endless chores, save money, exercise consistently, and on top of that ALWAYS cook my own food and ALWAYS keep a diary of every single little thing I eat? Is that what it being a lifestyle means?

Edit: thank you everyone for your kind replies. You pushed me in the right direction and made it feel less hopeless.

To the people who downvote - I really hope someone is nicer to you when you're at your lowest and want to curl up in a ball and cease existing.

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I’m on 6 medications that cause significant weight gain

I’m 5’4”. I used to be 130 lbs, but after falling chronically ill, I gained 50 lbs in 3 months. I kept gaining over the years, and I just reached 200 lbs. I’m not happy with this.

My initial 3-month weight gain was due to being put on corticosteroids and Zyprexa for severe status migraine. I have massive purple stretch marks all over my body. I look like a zebra.

I’m currently on 7 medications that can cause significant weight gain. I’m on the maximum dose of amitriptyline, which is a VERY potent appetite stimulant, as well as gabapentin, trazodone, propranolol, guanfacine, oral contraceptive, and baclofen. I can’t change any of these meds. I’m eating constantly. I’m in intensive psychotherapy for binge-eating disorder, but every time we increase a dose of my meds, all my progress goes down the toilet. I can’t tolerate any of the weight loss meds including stimulants and GLP-1’s. I work out 6 times per week (4 strength training days and 2 cardio days), yet I keep gaining weight. I have a nutritionist.

At this point, I’m just praying for bariatric surgery. Let me know if anybody has any tips. I‘m starting to struggle with thoughts such as “I’m too fat to be seen in public,” so I really need help dealing with the psychological side effects of gaining this much weight.

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