How to stop overeating/emotionally eating in winter?

Here’s the situation: I am currently living in my own personal hell, which is to say Ontario, Canada. It is freezing cold non-stop for several months of the year, and I hate it. I hate the snow. I have having to wear 15 layers every time I exit the house. I hate leaving my house, period. I also get pretty bad SAD (I take vit D and have a light therapy lamp, they work ok) which doesn’t help.

So, I am lucky enough to WFH, but I do have a dog, and I have to walk him every day, which means bracing the -20°C (-4° for my American friends) weather for about 20 minutes every afternoon. It doesn’t sound like a long time, but for whatever reason I am extremely sensitive to the cold, and it’s to the point that I have abandoned all self-respect, and will sometimes just walk around fully, openly crying. I. Hate. Winter.

The issue I’ve noticed is that, part of me dealing with the impending weather-inflicted impact, is that I start snacking. I grab a handful of cereal before I put on my coat. I pause and eat a few chocolate chips before moving on to my boots, etc etc. it’s adding up to hundreds of calories a week, and I don’t know what to do to stop it. I don’t have this problem any other time of day, only when I need to go on that stupid walk.

I think this might be so incredibly niche, but I’m hoping someone out there has some advice. At this point I might just give up on weight loss altogether until spring.

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NSV: Size EU S fits perfectly

34f, 174cm/5'8 SW: 78kg/172lb, CW: 64.3kg/142lb, GW: 58kg/128lb

Hi everyone, I started my weight loss journey in June last year. Since then, I lost nearly 14 kg/31lb, starting with a BMI of 25.8 to now 21.2. I didn't want to go shopping before I reach my goal weight, but as I am currently trying to find a new job and I only own hoodies, I had to get something that doesn't have Charmander on it. I expected M to be the right size for me. As I am relatively tall and also still have more boobs than I would like, I didn't expect to fit in a size S at all. Turns out I was wrong. I tried on a lot of stuff and only once did I need to grab M. I guess I am officially a size S now which feels insane to say. I had normal weight most of my life, but I was always unhappy with my weight and ended up wearing M or L. I took some pictures of the outfits to get opinions and looking at them, I look smaller than I see myself in the mirror. Feels like my brain hasn't caught up with the weight loss yet.

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January- Lost 4.5lbs

For the 2948928273th time, I (27F, H: 5’3, SW: 233.2, CW: 228.7) am embarking on my weight loss journey. Didn’t quite hit the -5lbs mark that I wanted but am trying to celebrate that I still made progress and at the end of the day, I weigh less than I did a month ago. Now that I think about it- I had a couple birthday celebrations, mine included, ate a lot of cake & food, battled a cold, and still lost 4.5lbs. Heck yeah, I did ok for the first month.

Something that helped was sitting down every week to think about what meals I wanted to cook & its ingredients. That way when I did my weekly grocery shopping, I knew exactly what to shop for and tried my best to not cave into buying junk food. And if I did cave in, I’d try to find the smallest bag of chips, candy, etc. I’m also walking during my work breaks if the weather allows.

I’m trying really hard to shift my mindset about weight loss this time around. Last year I was diagnosed with fatty liver disease. I don’t drink so it’s purely because I’m overweight & I really hope to turn it around. I’m young. I deserve to be healthy. I deserve to feel confident in my own body. I don’t deserve fatty liver disease or really any chronic disease because of my weight & eating habits. No one deserves that. Anyway, thanks for reading. just wanted to share some progress :)

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Does Anyone Else Lose Weight in "Whooshes" Instead of a Steady Drop?

Hey everyone,

I'm new to heavy monitoring (before, I'd only weigh once a month.. and even then, I'd eat at maintenance, apparently!). Anyways.. I’ve noticed a pattern with my weight loss, and I’m wondering if anyone else experiences this. Instead of a steady decline, I tend to plateau for a few days to a week, and then—bam!—I suddenly drop around 1kg (2.2 lbs) overnight. After that, my weight keeps going down a bit more before the cycle repeats itself.

At first, it was frustrating because I’d be doing everything "right" but seeing no movement on the scale. But now that I’ve noticed this pattern, I’m wondering if it’s just how my body works.

Has anyone else experienced this kind of weight loss cycle? If so, do you have any theories on why it happens? Is it water retention, hormones, or just the way fat loss works for some people?I'

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Success! Still Fat Tho

I started my weight loss journey at 207 pounds. I (f) 5’7 am now at 145. My goal is like 130 or 125. I still feel so fat right now. I can still fit into L/XL (sometimes M) clothing, wear 12/14 pants size. I’m still considered midsize and I don’t like that. I have PCOS and my metformin is what really helped me lose weight. It seems to have stopped working though. I can’t seem to lose weight on a well diet. Seems like I have to eat 1k calories a day to lose the rest.

Any advice? I want to be a small and less than 10 in pant size.

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Chronic illness and losing weight

Hi everyone This is a bit of a rant and also seeking others experiences. I’m 26f, 5’1 and 185lbs ( I know 😭) I’m at the start of a weight loss journey (again!) and really want to get healthier because my health is in the bin atm. However, I really struggle with chronic pain and fatigue from multiple conditions. Since becoming more poorly, I’ve put around 30lbs on and went up a clothing size and it’s really affected my self esteem and my wardrobe. My chronic fatigue/pain makes exercise really difficult for me, especially outside of the home. Also, because I’m 80% home bound, I find that I am always hungry/ snackish or thinking about food. I guess the point is- does anyone have any success stories? Have you been in the same boat and managed to lose weight? Thank you 💕

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Is 3lbs weight loss each week that bad?

I'm not exactly new to this. I've been a part of this sub since 2015 on my other account. Back then I was a teenager and I went from 260lbs to 190lb in 8 months doing purely CICO, at first my target was 1200cals which I did for a month or two but then stuck to 1500 cals for the rest of the time. It sucked being M/19/5'8". I didn't exercise because back then "You don't need to exercise, CICO is all that matters" and I ended up skinny fat. I probably loss a lot of muscle and fat doing this back then.

During college I picked up weightlifting and sports in general but fell off around 2021 and gain a bit of weight back.

Now I'm getting back into it and I guess do have "athletic" background now. I'm technically on the obese side at 230lbs but I recently ramped up my cardiovascular health back up since September of last year so I can do a lot of cardiovascular exercise comfortably at the moment. Currently I'm just training to being able to run a 5k, no time goals or anything just being able to do it straight without walking breaks. I'm also training my cycling so I can comfortably hold 200w for a while. I also weightlift doing a typical P/P/L split 5-6x days a week since Oct. Right now I usually lift weights for 1-1.25hrs then do 30 mins of cardio split between running and cycling, eventually I want to ramp it up to 1 hour of cardio since I'm just beginning with that stuff. I also don't have the luxury of time so I do the cardio after weightlifting. Right now all the my performance metrics are going up substantially, so my diet isn't really hindering me.

I'm eating 2300-2500 calories now 150-200g protein/250g carbs/55g fats. If I need to readjust my marcos I usually cut the fat rather than the carbs cause I need the carbs to fuel my workouts. I still eat junk foods but its usually the hour before I workout so I let myself eat a Costco Cookie, Nerds Gummies, Sour Patch kids or I just squirt 2 tbsp of honey into my mouth in the car before I go into the gym.

Doing this I'm noticing that I'm losing 3lbs a week (this isn't water weight because that would have shed that back in September/October) and from my past weight loss experience and being on this sub back in the day 1200cal is the min calories a person should be eating and 2lb loss a week should be your max weight loss. Is this that bad for me? I feel like I'm doing better than before and eating a lot more than I did the first time I lost weight which IMO was a lot more unhealthy than what I'm doing right now. I'm just resistant to adding more food to diet because I feel fine performance wise and mentally. Should I just shut up and just be happy its 3lbs a week now and it will slow down later on, but honestly I'm not really expecting it to because I will pick up tennis, outdoor cycling and running when spring comes.

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Is it wrong to feel guilty being ONLY 200 calories under my deficit budget?

As the title says. Im a 26 yo man whos starting weight was 282 lbs. after 2 weeks im already at 278 which is nice! Using the loseit app and just doing basic CICO. Ive continued to be a good deal under my budget of 2300 calories each day, trying to aim for about 1700 calories a day if i can help it, to be at a 1000 cal deficit from my tdee for the maximum “safe” amount of weight loss, sometimes running under even that.

Today i had eaten about 2000 calories, and i cant help but find myself feeling bad about it. It doesnt help that almost 3 weeks into this diet and i dont see any difference in my body or fitting any differently into my clothes.

I guess I’m just looking for some encouragement or perspective thats outside of my own head here. Should I be feeling guilty? Or am i more or less on the right track here?

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i have no one to share this milestone with

i know weight fluctuates, but today i’m ending the day officially at a healthy weight for my height. obviously i’m still at the far end of it, but i’m there now! i haven’t been in the healthy weight category for my height in maybe 2 years? i think towards the end of high school. i’ve lost 20 pounds since my heaviest weight about a year ago!

i’ve tried to share weight loss news with my family before, but they’re either unsupportive or honestly a little triggering with what they say. so this time i’m deciding to keep it to myself, but celebrate here with a bunch of lovely strangers lol. i want to be in the middle of the healthy range, so here’s to 15-20 more! 🥂

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Tips & Tricks for SUCCESS

Due to the last few posts of my weight loss journey, I’ve been getting an overwhelming amount of questions about how I lost weight and for tips and tricks. I decided to put together a list of dieting/gym tips that really helped me accomplish my goals and keep weight off. These tips helped me so you may be your mileage may vary depending on your schedule and goals.

Tip 1: skipping breakfast. I would skip breakfast and wouldn’t eat lunch until like 12 or 1. I would break my lunch up into two smaller meals and eat one serving at 12 and another at like 3 or 4. I noticed no matter how big of a breakfast I ate I would still always be hungry for lunch so I decided to skip it. I also noticed that no matter what I ate for lunch, I’d always crave more food at around 3 or 4 before I got off of work to go to the gym. This strategy helped me because at night if I got cravings for snacks or treats I was already missing an entire meal for the day (the breakfast I skipped) so it wouldn’t hinder progress much at all.

Tip 2: healthier versions of normal snacks. If you crave cookies and milk, rather than eating chocolate chip cookies and whole milk you could eat cookies and skim milk. Save like 150 calories for essentially the same cheat meal. Another example would be fat free yogurt, diet sodas, sugar free sauces, fat free cheese, etc. The small things like this really helped reduce the amount of calories eaten per day and add up over time to significant weight loss.

Tip 3: eating satiating meals. I could eat a boat load of pasta but would struggle to finish an entire potato without feeling full. One potato has significantly less calories than something like pasta but significantly more nutrients. So my meals would be primarily potatoes for my carb source, with days of rice or pasta sprinkled in to keep my sanity in check because I love pasta lol. High volume satiating meals is key to getting full and staying full which will reduce cravings after dinner.

Tip 4: don’t make your food too good tasting. This sounds extreme or dumb but I’m not kidding when I say this. I personally gained a bunch of weight due to lack of self control when it came to eating. If I made an entire pot of friend rice, or bought an entire fried chicken, I would eat the whole thing. Once I started eating I couldn’t stop because the food was so good tasting. By eating mediocre tasting meals it really stops you from desiring to eat more and more. Like okay I’m getting full, but I really want another plate of… chicken and broccoli? Nah I’ll pass.

Tip 5: you have to do some physical activity that you enjoy and can stick to. When you’re overweight and don’t do anything physical on a day to day basis, the beginning will suck no matter what you do. I would drive to the gym and just look at myself in the mirror and compare myself to everyone there and hate myself. But I went over and over and over again until eventually it became routine. After about a month of doing something consistently it becomes routine, and you will start to see changes in yourself and becomes addicting. Maybe your arms look slightly more toned, or your shirt fits a little bit better than before. It sounds vain but this fueled my motivation for the gym and continued weight loss through my diet outside of the gym.

That’s all I got. If anyone here can apply any of these tips & it helps them in any way then this post was worth it. Keep grinding everyone!

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New Here

Hi everyone,

I'm new here. I've been heavy my entire adult life. I had a terrible childhood. I've been severely depressed for a long, long time. Ironically, I got help after a failed suicide attempt. The therapy helped a lot. I truly thought I was a lost cause. My highest weight was 465. This isn't an excuse just background. Therapy for depression is what helped me clear the fog in my brain and start my weight loss journey.

First, I got a nutritionist. She was so kind and understanding. I was terrified of rejoining society because I thought everyone would make fun of me. She explained how to read the food labels. Then, I just wrote down everything I ate. Little by little, we removed things from my diet. Then we discussed what to add and why.

Now, I'm 350. I've been stalled for a long, long, time and I'm losing hope. I just turned 40 and I truly don't know what else to do????

F40

Thank you

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You’re not there yet if you keep making it about other people

This post is controversial. I have commented on this before but I'm just going to say my take. Every second post on this sub is something along the lines- people treat me differently! my wife is acting strange now! No one is noticing my weight loss! Hear me out, I am not saying fat people don't get treated (unfortunately) worse. But I'm also saying low confidence also plays a huge part in how people see and treat you, no matter the size you are. We expect other people to treat us nicely and say we're beautiful while we look in the mirror and say nothing nice only critisise and hate ourselves.

Having your partner compliment you more and seeing the results out in public should come second. And I am also guilty of enjoying the compliments and seeing the social changes but we have to focus on the things that are important to US first. I enjoy reading posts that say "finally I feel confident in myself". For me I started noticing accomplishments that no one even knows about, like being able to walk uphill to my job faster than everyone and not being out of breath, looking forward to trying on clothes, looking forward to cooking. Whatever it is, do it for YOU first, stop focusing on how you were or are being treated, how men or women or your partner reacts to you.

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Does Lose Skin thighten after losing a lot of weight quickly?

Hello, im currently 18 and been overweight for the last 6-7 years, ive been on a pretty strict weight loss journey (260 lbs - 150 lbs) that also includes 24+ fasting (water diet).

Due to this ive sometimes lost 2 pounds a week but a lot of times its been more than that for example last week its been 6 pounds. And now that im really starting to see the lose skin im worried ive gone too fast and unable to fix it without surgery anymore.

Am i being irrational? Or is it "impossible" by now for my skin to tighten? Im kinda new to weight lose and was ignorant about the other factors until pretty much now.

Thanks for your replies, means a lot

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Struggling to Lose Weight Without Risking My Period and Hormonal Health

I’m hoping to get some advice from those who have experience with amenorrhea and managing weight loss while maintaining hormonal health. I’m working on losing 15 kilos by the end of June, and I’m committed to working out and eating well, but I’m really worried about messing up my hormones and losing my period again.

A little background: I went through a period of extreme calorie restriction in October, and it ended up causing my periods to become irregular. By December, I completely lost my cycle. It’s starting to come back now, but I really want to avoid going through that again.

I’ve been reading a lot about amenorrhea and how extreme exercise or energy loss can cause it, and I’m really nervous about that. I’m not sure what level of exercise is considered “extreme,” and I’m unsure how to approach this in a safe way. I want to be able to lose weight but not at the cost of my period or my hormonal health.

Any advice or experiences would be really appreciated. I’m just trying to find a healthy and sustainable approach to this, and I’d love to hear your thoughts.

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Underrated aspects of losing weight?

Hi! Struggling to find the willpower to stay as consistent as I near the normal BMI range, so I was hoping to find some through this. What are some parts of weight loss that aren’t often talked about that have been really enjoyable to you? They can be aesthetic or functional!

Something that’s been fun for me are my collarbones slowly getting more prominent! I carry most of my weight in my chest, so they’re not exactly popping out yet, but I honestly forgot they’d even existed because I hadn’t seen them in so long so this much is exciting :P

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My weight loss not making sense

I’m a 22 year old male and I have been on a calorie deficit for 3 weeks now. Last week 2 I lost just under a pound however last 3 I lost 3.3 pounds/1.5kg and my calorie deficit was roughly the same. I usually consume around 1000-1100 calories daily and have a BMR of 1870. I also weighed myself 5 times to make sure it was accurate and I got the same results each time. Is anyone one able to explain this to me?

Also is there any food suggestions while being in a calorie deficit as I often find myself really hungry and I just choose not to eat.

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-25 in 26 stats and thoughts

M 6' 1" SW 234. CW 209. 25 LBS. 26 days.

Began new routines 1-1-2025.

No potatoes, rice, noodles, or bread. No fried food. Sparingly use condiments. Sugar as a treat or reward. Diet soda or diet energy drink. (Should really stop). Need to drink more water. Protien for breakfast. Meat and vegetables for lunch. Nuts and fruits for snacks. Dinner with family can get complicated. When we have, for example, lasagna my portion is less than the size of my fist. But I will load up on the veggies that were cooked as well. I have not been the one to cook very much this month. I should help by cooking for a family aimed healthy meal.

The training and weight loss has benefits that include: My knees are not as stiff and sore. Feeling faster and running tracking numbers on the track and trail prove it. Have longer bball training sessions. 1+ hours each time. Flexibility and stretches are becoming easier. I feel more comfortable and confident in my knee\leg that was broken just last may. Shirts, pants, and coats are looking big on me. I am wearing my L's as often as i can because at this rate that size will look too big for my frame soon. I have been in the medium size section of my clost. I have some sweet garb back there, thousands of dollars worth.

My wife doesn't compliment me or want to talk about my path. She is not on the path she wishes to be. I wish she was on a healthier journey, but she continues to make choices that do affect her negatively, per her desired goals. Exercising with my kids more. Bought them gym passes. Been training them twice a week, in addition to the usual practices and games each week.

Not sleeping great, but i attribute that to my new attempt at sobriety. I kicked pot to the curb two weeks ago. I was vaping so much I was wheezing. Breathing and lungs no longer feel discomfort.idiot Also, not buying pot allows me to spend money on self care products. I bought a muscle massage gun, Game changer! I got out knots in my hamstings and calves ive been living with for many years. Get one! $29 on amazon.

Journaling and sharing with you all my highs and lows. Reading all of your battles helps me. thank you all for your openness and comments* Tracking mood daily. Tracking weight daily. Tracking hours trained each day, and kicking the shit out-of my weekly goals!

Learning to love my body, loose skin and all. That means you toostretch marks, group hug!

Creating art hasnt increased but i have been more intentional with my time and projects. Better interactions with my colleagues at work. Im a graph designer, and I've been taking on larger and larger projects lately. Maybe just a coincidence.

I am ready to "plateau" with my weight. The gym was closed for a few days last week, so i had to find a different place, that was frustrating.

Yeah, im doing okay guys. I am here to cheer you on, and understand failing or fall backs. Shitty moments have lead me to this good one. I must remember that.

My mantra (borrowed) is, "If not now, then when? If not you, then who? If not here, then where."

Happy weekend to you, all. Kick monday in the balls and start strong.

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How to calorie count when family dislikes it?

Hey all, so I'm at 194 lbs currently and I want to lose weight so I can be 160, then go from that to 130. So I've thought of counting calories. This has been rather unsuccessful on my part due to being inconsistent, and I'm rather conscious about whenever my family yells at me to quit it. I understand that kind of stuff leads to eating disorders, I mean it's awful that people will starve themselves for a perfect physique... It's just that I have the inverse problem. I will eat if I'm going through a tough time, and I want to stop it. So, how can I count calories in a healthy way while also losing weight to ensure I meet my weight loss goals?

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Cheat Day advice

Hello everyone, I just started my weight loss journey fairly recently so I’m not very knowledgeable. I’m 21 male, currently 233.6Lbs as of my last weigh in. 250Lbs at my heaviest, and I started putting in effort to losing weight on New Year’s Eve at 241.8Lbs.

I’ve been consistent over the past 2 ish weeks so far with my diet, but I’ve been feeling more and more tempted to let myself go, so I decided to have a “cheat day” yesterday. I put cheat day in quotation marks because I didn’t eat whatever I wanted throughout the day, more like I stuck to my diet but didn’t track the calories, and then treated myself to Taco Bell for dinner and some chocolate as dessert shortly after lol.

I wanted to know if I’ve gained any real weight as a result of having my cheat meal. I calculated the calories of what I ate and figured that I was in a surplus of my maintenance, but I’ve been consistent through this current week leading up to yesterday as far as eating at my deficit, so I figure that I didn’t really screw my progress up. I wanted to hear some tips on how I should approach my calorie intake to bounce back from the surplus. Any advice is appreciated 🙏

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Am I doing enough or should I temper my expectations?

27f, 5’5” Weight has fluctuated from 170-190lbs over the last 8 years or so but recently spiked and I am currently 230lbs. Identified key nutrition factors like: -drinking too much (work in a bar) -processed meats (I love bacon and eggs oops) -fast food -gas station chips/candy -soda

I also finally admitted to myself that I am not as active as I like to think I am. I wait tables so I walk a lot at work, but that’s been my only exercise. I am far too sedentary (depression/anxiety) and spend most days just lazing on the couch.

So I started hiking this month, did 10 miles the first week, 8 last week, and 7 this week. I’ve cut out all of the foods I listed above, and am limiting myself to 3 alcoholic drinks a week and I’ve been sticking to wine or seltzers. I’ve also been cooking all of my own meals and switched to seed oil for dishes I usually use butter for. Switched out unhealthy snacks for healthier options. I have eaten out once or twice, but gotten lighter options or eaten smaller portions. Based on my tracker i’m averaging about 1600-1800cal a day, and burning about 200-300cal a day. Am I doing enough? Will doing this consistently show any progress? I am already losing my motivation and struggling to push myself because I worry it won’t work and I’m just depriving myself (I’m a bit of a hedonist)

I know I could cut my calorie intake further, but for some background: I’ve been stuck at this weight before right after high school and it spiraled into a “500cal a day and exercising until I puke” ED that took me a long time to unlearn and heal from. Putting all of that weight back on so suddenly is wearing on my mental health so I’m trying to approach the journey gently.

TLDR: is going from no activity to light hiking, coupled with a minor calorie deficit after an excess enough for significant weight loss? My goal is to lose 60lb.

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Successfully lost almost 30 lbs but suddenly starving?

Started at 180, now at 150, 5'4", female. I've had a slow and comfortable 30 lbs weight loss over the past 8 months or so, have not struggled much. Hoping to lose another 20 ideally, but find myself now suddenly absolutely starving constantly, and having episodes of reactive hypoglycemia especially at night where I just have to eat or I feel like I'll pass out. I have no idea what I could be doing wrong, I haven't changed anything really though I am at a bit of a plateau, I've even attempted to eat at maintenance for a few weeks to see if things would improve but so far it has not, at all. Any advice?

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cannot stop thinking about food, even after losing 160lbs.

since march 2023, i've lost and kept off 160lbs. my weight has flucuated 10lbs less or more, but pretty much I've maintained it for over a year and I just cannot stop thinking about food. I have this constant mental hunger and preoccupation with food. it feels like everything I do is just a distraction from my next meal.

i'm a 6'0 tall male and I work in an active job. I can easily eat 2500 calories a day and maintain my weight, but no matter how much I eat in a day, I never feel satiated or full and it feels like I'm fighting a losing battle. I have times when my stomach feels full, and stretched, but the mental urge to continue to eat until I'm physically sick is still there. I've tried eveything at this point, I've cut back on carbs and processed foods, thinking they might've been addictive. I've done the opposite, and allowed myself my favourite foods in moderation. I've upped my calorie intake, my protein, my fibre. I've drank more water and I've tried volume eating. I've even tried gaining back 10lbs, thinking it would make up for the year of restriction that I needed to lose so much weight in the first place. I just feel completely lost and it feels like all this weight loss has been pointless if I'm bound to gain it back eventually. I gave it time thinking my appetite would eventually return to normal once I've maintained my weight loss for a while, and it feels like after a year, I'm still waiting. I will forever be tracking my calories because for me it is the easiest way to keep track of food, but I don't know how to get over the mental obsession with it.

has this happened to anyone else after a large weight loss? and how do you find is the easiest way to maintain it? i'd like to lose a little more weight, because I'm still a little pudgy and my bmi sits at around 24, but it feels like I'm going to go in the other direction whether I like it or not

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I lost almost 40 lbs in the past 5 months and here is what learned

You don't "HAVE" to exercise first if you started with a very high number, like if your BMI is considered way past "obese", please don't let exercise give you a delusion that you're burning so much calories that you could just eat more. Light exercise literally means nothing when it comes to weight loss. Take a 20min walk doesn't justify eating a whole bag of chips. Doing a 15min pilates doesn't justify consuming a whole box of fries. Stop lying to yourself and stop using exercise as an excuse. Count calories!

It's not that hard if you just stay away from: extremely sweet snacks/dessert, deep-fried food, big cheeseburgers, pizza (especially thick crust pizza, and just white bread in general), most dipping sauce, and sugary beverages. I know, I know, there are so many delicious stuff you can't touch when you're trying to lose weight, but you don't have to always do that, just control the portions, that's what's important. Instead of eating a whole jar of cookies, try just take 4 pieces and put them back. Instead of drinking boba tea, try 0-cal soda or low-cal beverage with some flavors.

Give yourself a cheat day once in a while (maybe every 8-12 days), but even for that day, COUNT YOUR CALORIES. For example, if you're consuming 1200-1400cal in usual days, you still shouldn't eat like 3000+cal on your cheat day. Cheat day doesn't mean you could eat whatever and however much you want without any limit. For me, the highest I will go on my cheat day (in the aforementioned case) is 2000cal, no more than that. Well, this is what I can think of now, hope it helps!🙂

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Trying to get back on track

Hello all. I’m on a weight loss journey, but for the past month I’ve been eating off my plan/ordering take out here and there. The scale is fluctuating due to that and I’m not surprised.

I want to take my weight seriously. Sometimes I’ll think since I’ve lost 30 lbs it’s okay for me to splurge here and there but then other times I’m like, I’m still pretty overweight and I should take my health seriously. (5’11, ~258 lbs Female, late 20s)

What helped you get back on track?

I did meal prep and portion out some food for the next couple days. Any healthy recipes you’d recommend? Thanks!

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Feeling deflated after large weight loss

So I've lost about 70kg/154lbs which is great, but I still hate how my body looks. I'm now 95kg, 183cm and even though that's still a decent bit overweight (cut off point for an overweight BMI is 84kg/184lbs), I sort of expected to look a bit better by now?

I don't really know what I was expecting but it wasn't THIS! 😔

I'm sure it'll improve as a lose more fat as there's clearly plenty of fat still there but I dunno I guess I sort of expected/hope it would look different? I know it could've been worse, the loose skin in my chest could've been so much worse etc but still just so disappointing

Can anyone else relate to this?

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Advice I wish someone would've given me when I was struggling

One of the biggest shifts in my weight loss journey came when I stopped blaming everything around me and started taking accountability for where I was in life. To be fair, life happens. There were some things beyond my control that contributed to where I was at in life. But the reality was this: while not everything was my fault (although most probably was), it was still my responsibility to fix it. No one was forcing me to turn to food to deal with my stress, I did that on my own accord.

For the longest time I would blame external factors and circumstances beyond my control, effectively giving them all of my power. When I stopped pointing the finger at other people/things and started pointing back at myself, that's when things started to change. I realized no one was coming to save me. I was the only one that could lose the weight for me. I was the only one who cold put in the work.

Instead of being all 'woe for me' and focusing on the problems I shifted my focus to looking for solutions instead. That is when I began to take me power back and I finally started to make some progress with my weight. This was a harsh reality/brutal truth that I had to come to terms with but it changed everything for me. I share in hopes that someone else might relate to this and it helps them. If you're working through something similar and want to chat about it, feel free to reach out.

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NSV reached a new notch on my Fitbit band

I've lost about 13lbs in the last three weeks. When I first put on my Fitbit, I needed to put it on the third notch in. Now I'm able to comfortably put it on the fourth notch in.

I had previously lost about 80lbs on keto (and gained almost everything back because of life and stress and medical issues), but this time I'm using Noom to help support me as I go through this journey again (in addition to a GI doc, dietician, and nutritionist). I really don't want to put myself through weight loss surgery, but I really need to shed this weight before I end up ruining my knees and hips and mobility for good.

The app and the support have been great for helping me count calories and think differently about my meals. They really are helping me build much better habits. I'm getting so much more protein and hydration, too. And de-labeling my food has been really helpful for improving my relationship with food, too.

It's still a struggle to get moving because of my knee issues and arthritis, but I'm hoping that as the next amount comes off it'll take enough pressure off my joints so that I can start walking again. I'm on a 30 day heart monitor so I can't do any water activities until that's done, or else I'd be in a pool every day.

I'm really excited about the progress I've already made. I can't wait to see what my next victory is!

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running for weight loss?

hi everyone! i just started running a couple of weeks ago and am really loving it! i've read so many mixed messages online about running for weight loss (because running can make you hungrier and people often end up eating more than they burnt during their runs) but i'm really enjoying it so i'm going to continue, and just keep eating in a calorie deficit and managing my eating habits. i haven't noticed much changing on the scale yet, staying at about the same weight each day, but i read that this can often happen when you start a new type of training as your body gets used to it and retains more water etc. anyway, i'm just wondering if anyone else has experienced this and if you have any advice!

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Feeling so discouraged

HW - 104kg LW (in recent years) - 74kg CW - 83kg GW - 60kg

24F 5’5

I’m about a month into tracking again and trying to get off the extra weight I put on over winter. (10kg)

I’m weighing my food and going for around 1,600 but usually go over abit sometimes so averaging 1,800. I have been highly active for the last month either doing 15,000 steps a day or push biking around 20km and have also started running and back into weight lifting after a 5 month break where first 3 months were sedentary and other 2 I was doing 15k steps per day.

My weight has not changed in the month and I have not noticed any other physical changes. I have been through weight loss several times before so I’m reasonably in tune with knowing when my body is changing.

I’m lost as to whether I need to put my calories up or down.

I’ve been waking up bloated every morning and I’m confused as to why. My diet is mostly whole foods and around 110g Protien.

Any advice? Thanks

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Did your weight loss change more than just how you look?

When I started my weight loss journey, it was mainly to look better. But looking back now, it’s crazy how it ended up being the biggest driver for every positive change in my life.

Losing 145lbs didn’t just change how I looked, it made me way more disciplined, driven, and confident. It’s helped me improve in so many areas, and even though it started as just a number on the scale, it’s completely changed my mindset and how I approach life.

I could go on forever about how much better my life is because of this journey, but I’m curious, what has weight loss done for anyone who has managed to do it? How has it surprised you or changed your life in ways you didn’t expect?

For anyone still in the thick of it, I hope this gives you a little motivation. It’s not just about the weight; it’s about unlocking so much more.

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Stuck - diet break

I had a rough holiday season (death in the family, sick a lot, general holiday butteryness) and while I didn't gain really (win!), I've been maintaining at about 25-30 pounds above goal for about 3 months now. I'm short and my weight loss had already stalled out a bit as I got closer to goal. I'm getting back into my eating and walking habits but where I really have been struggling is with hunger. I've always had really bad hunger cues (pcos, insulin resistance) but everything feels amped to 11 now. Meals that used to be perfectly fine to tide me over feel like they haven't even happened. I just don't understand how I am sometimes even hungrier after a high-protein, high-fiber meal. I've thought about adding more intense weight training this year but I feel like it would make the hunger so much worse.

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That awkward feeling of leaving a friend in the dust

I have a good friend. In September of 2024 we chatted about wanting to get back in shape now that our daughters are getting older (three year olds). For context, I'm 34f 5'5" with a starting weight of 188. She must have had similar stats but a tiny bit shorter. I don't know exact numbers.

We both buckled down and started our exercise routines, encouraging each other along the way. She's been crushing it in the gym, focusing a lot on strength training with some cycling as well. I've been running 10 miles per week with an evening of hot yoga per week.

I also started counting calories because I understand it all comes down to CICO to lose fat, but I kept this part of my journey to myself. I feel there can be such a stigma with counting calories and also my diet is my business.

But lately I've been feeling guilty as I've lost almost 40 pounds and my friend has maybe lost 5-10? She's not weighing herself. I know it's not a race and slow and steady often wins. But she's made comments like it must be all the cardio/running I'm doing and also says some of the classic things about how her metabolism is slow or maybe she's not eating enough, etc. but I also know she likes to snack late at night. I want to tell her the "secret" and gloriousness that is counting calories but I don't want to sound preachy or condescending.

She's still my wonderful friend and we spend time together with our sweet girls not focusing on weight loss, but i can't help but feel a little guilty about my own success. Just needed to put this out there in case anyone can relate.

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Am I doing this right?

Hi all, I’ve been struggling with my weight my entire life and finally have the motivation to really start being disciplined about my weight loss. I’m a 5’5 29F CW: 203lbs, first GW: 175. My highest weight in my adult life has been 217lbs with my lowest being 189lbs (not really sure how that happened). Right now, I count my calories in MyFitnessPal, do strength training/20 minute peloton walks 2-3 times a week and try to add in yoga. I also eat anywhere from 1450-1600 calories a day following a Mediterranean diet for the most part. I just want to know if I’m on the right track to lose the weight or if I should be changing things. I know every body is different but am open to see what worked for other people. Thanks for your input in advance!

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SV - Made a graph with my weight loss since I started on 18th November

Hello.

I've been losing weight since the 18th of November. I get almost all my food from a foodbank so what I eat isn't really in my control (Although I give away particularly calorie dense foods). How much I eat is under my control. Each day I eat between 900-1,250 calories and I keep a spreadsheet with what I've eaten and how many calories each day.

On this spreadsheet I also track my daily weight. I created a little graph to visualise the weight loss. On the 18th of November I was 226.5lbs, today I am 199.3lbs.

On the side is the lbs, on the bottom is the days.

https://imgur.com/a/NkvQlbU

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Losing weight on psych meds

25f 5'3 77kg

I started at 90kg in July 2023, and I've been able to maintain some weight loss, but I couldn't maintain my lowest 75kg, and I just can't get to my gw of 70kg. I take venlafaxine xr 225mg and flupentixol 2mg and I think that might be why. I already take 1500mg of Metformin for pcos, but I'm wondering if increasing my Metformin dose would help, or adding another med. I'm wary of coming off my antidepressant and antipsychotic BC they're life saving, I'm much more sane and functional than I ever used to be. It's just frustrating that I never had a weight problem before psych meds, but now it's an issue.

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How do some people lose weight so quickly?

I know weight loss isn’t a race, and setting deadlines or losing weight extremely fast isn’t good necessarily

But it does make me feel like I’m “failing”. For context, my SW was 202lb, went down to 185lb in a month and a half.

But I just saw a post about how someone who lost 20lb in a WEEK (SW mid 200lb). Another person said she lost 6kg in a week. it took me a month and a half of super committed diet and exercise.

I also follow people who document their weight loss on YouTube/instagram. This girl lost 80kg (176lb) in ONE year, and she’s skinny now. This other girl lost 20kg (44lb) in 3 months from 93kg to 73kg

My GW is 134lb, so I have 50lb left but things have slowed down so much for me now, I’m really jealous of people who lose weight that fast, and I’m frustrated.

Edit: thanks for everyone’s comments! The YouTuber/instagrammers I’m referring to aren’t the fake accounts that try to sell fake courses or supplements, they’re actual people that documented their progress. Not sure if they’re really honest, but the story they have is consistent and I haven’t noticed any lies, just shocked they can lose so much so fast…

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Looking for input - 26M - 6'2" - 196.2 kg/432.55 lb

Hi all,

I've just found this subreddit and I'm very inspired by all of the different stories of people's experiences with weight loss and wanted to join in on the conversation.

As the title says, I'm a 26 year old male, 6'2", 196.2kg (as of 17/01/2025) and I'm just wanting some advice.
I'm currently on the appetite suppressant medication called Duromine, while also on OptiFast (VLCD).
At this stage I am purely trying to get below 175kg as in New Zealand, the public health system eligibility criteria for bariatric surgery is limited to individuals UNDER 175kg. (I don't know the reasoning behind this and in my opinion, seems quite counterintuitive)

Unfortunately due to ongoing issues after back surgery 2 years ago and being the primary parent to a highly autistic child, hitting the gym is basically impossible at this point in time.

I'm just looking for some input on other ways I can help myself reach my 26kg loss goal as quickly and as healthily as possible.

Many thanks,
L

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B shape belly

Hey, so I've been on a weight loss journey and do a lot of running and walking with a mix of T25 by Shaun T (yes it's an old beachbody program). I have lost a lot of weight and don't have any issues with that right now, im enjoying the journey. However, even when I weighed 90lbs back in high school I had a B shaped belly (from the side). and I see that I've always had that- BUT I was wondering if I can do something to make it more flat? it's not the end of the world but in tighter shirts it ends up looking like rolls when its not..its also moreso the upper stomach

Best way to say it is: Picture the 11 stomach, but like an H from the front ..

just fyi;

- never been pregnant

- do not wear high wasted pants that end there

thank you for reading even if all I did was confuse ya lol

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Advice on re-losing weight

Hi everyone, I used to frequently use this sub a few years ago during my weight loss journey. I previously went from 280 lbs to 190lbs which I was very proud of. I maintained that weight for about 2 years when I would lift weights regularly and diet somewhat decently. Since last year, I have had a lot more outside factors that have cause me to start gaining weight again. I’ve moved farther away from my gym, I don’t have meals that are ready to eat, school and work have started to pick up, and I’ve gotten a girlfriend. I’m now currently sitting at 210 pounds and I’m looking to at least get back to my 190 lb. I also do not have access to an oven, just a microwave and stove top so it is harder for me to cook certain meals that I like. I was just looking for some advice on what foods I could make that are easy and fairly cheap as well as specific workout plans I can get back into that will help me get back into my groove.

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Best books to read?

Does anyone have any recommendations on books to read to help kick start a weight loss journey?

I got Allen Carrs easy way to lose weight now as I finally stopped smoking after reading his easyway book years ago, but this book was a hard sell for veganism which isn't a route that I want to explore at this time.

If it helps, here's my challenges:

• Bread - love it.
  
• Beer - amazing.
  
• Snacking - both through boredom and having that perception that not being full = being hungry.
  
• Willpower - completely non existent. If there's something I want to eat, I can't stop thinking about it until I've eaten it.
  
• I've not gained in a long time, but I've also not lost despite wanting to.

Here's what I do well (to an extent):

• Fat free milk in hot drinks.
  
• Reduced sugar in hot drinks from 3 to 2 to 1.
  
• Don't binge eat at mealtimes, I'll stop when I feel full.
  
• Cook from scratch every day and meals are balanced for the most part. Generally a protein such as chicken or beef, a starch such as potato or rice, a couple of veg/salad such as broccoli, or lettuce.
  
• Get takeaways only once a fortnight.
  
• I weigh my food and calorie count so I can see that my breakfast lunch and dinner are fine and macros are good - it's those in-between snacks (usually toast) that knock me out the park.

Happy to take recommendations!

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Reality of your progress in comparison to others

Anyone else getting a big tired of these fitness ads on social media selling false promises? I've always gotten ads for fitness accounts that sell courses etc and some were alright and some were just flat out idiotic but I never have it too much though. That was until I get an ad from someone I used to follow that lost around 150 lbs in 12 months selling a story of hope to sell their personal training course. This wouldn't be an issue if the person mentioned didn't leave out the fact that he lost all that weight not from diet and exercise and lifestyle change ALONE but because he had weight loss surgery. He lost a considerable amount of weight made healthier options in food and got his NASM certification and now is blatantly lying to gain customers which is down right disgusting.

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I want to want to lose weight

For those of you who lost weight, did it change your life? How so?

In my case, gaining weight didn't change my life in any significant way, so I am wondering how to motivate myself to lose it. Also, if losing weight would change my life.

Whether I am fat or skinny, people tend to not like me except for the people I have known all my life. They don't care what I look like.

My lifestyle is sedentary outside of household chores and occasional excursions outside. Being fat hasn't hinered much of what I do day to day.

How do you find the drive to commit to a weight loss strategy for more than a month or two?

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So far, so good

I’ve always struggled with weight loss and back in 2013 I was 400lbs and was down to 200 with Keto and no exercise.

Fast forward and since then I gained all that weight back. I did Keto on and off over the last 10 years, would lose 20lbs, then right back up, lose 30, then right back up.

Started back in March 2024 to get really serious about Keto and losing weight. I slowly dropped some weight, like 20-30lbs.

In August 2024 I changed everything, I stopped my failing repeat of Keto and focused on a Low Calorie, High Protein diet. Mainly focused on the calorie restriction. I do 2,200kcal and log every single thing I eat in MFP.

The hardest part of logging my food, was just being honest with myself. I started off not logging certain things, eating a salad with ranch, then finding out I used 300 calories of ranch. I switched to fat free everything to save calories, I weigh everything on a scale, I use measuring cups religiously. Understanding portions, understanding a new way to live and eat for the rest of my life—something sustainable is the goal and so far, so good. I wake up every morning and make a protein smoothie 30g with strawberries and blueberries for example, and I don’t think I’ll ever get sick of it.

I think I was about 390 in the left side of the pic and currently sitting at 315 today (I’m 6’3” for reference).

So 75 lbs total, and from August 12th, 2024 to present is where I’ve lost majority of the weight (50lbs). Calorie restriction, high protein 200g target per day with weightlifting and focused on 10k steps per day.

Also, I bought a smart scale and weigh myself daily. That’s what works best for me, I used to listen to people who said weigh yourself 2x week or 1x week.

I’m just looking forward to August 2025 for my 1 year since I started the gym. I have traps, triceps, biceps, chest and back that all is just begging for definition through a lower BF%.

Progress Pic: https://imgur.com/a/viU2Kdv

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plateau/regression

this post will be about three things, 1. potential plateau, 2. regression with my relationship to food 3. fear of gaining my lost weight back. I’ve been on a CICO diet starting January of last year, I lost about 60lbs and ideally would lose 15-20 more. my weight loss journey hasn’t included any gym time, just a healthier lifestyle and a different approach to eating. 1. i dropped significant weight within the first 8 months of my diet. i’m not sure if i’ve just become more lenient with myself and my eating habits, or maybe too comfortable with my appearance, but i feel as though my weight loss has slowed significantly. how does one successfully get past this plateau to drop the rest of the weight? would this be the time to get in the gym? it’s winter where i live and im definitely not out and about as much as i was during the summer, however, i live in a very walkable city, i am a mother to an active young child, and i work a mildly physical job. 2. i worked very hard to address my relationship with food in order to achieve this weight loss, i struggled with excessive eating, binge eating, basically eating everything i wanted, whenever i wanted, as much as i wanted. i tried to keep foods that i love in my life but admittedly i cut pretty much all of it out. i became very sick in december, i wound up in the hospital and while i was there i was weighed— i had reached my original weight loss goal. i was elated but i also desperately needed to recover from being ill, i was much more forgiving to myself when eating high calorie foods and comfort foods that i had cut out. it’s been a few weeks though and i’m finding myself very snacky, i feel like i messed up my focus while dealing with my illness and recovery. does anyone have any practical steps i can take to get myself in check with my eating habits again? a way to successfully curb the urge to snack? here i am at the end of the day feeling ashamed at how much i ate today, i do not want this to become a habit. 3. i must admit, i started off my weight loss journey in an unhealthy way, i restricted myself massively, and the goal was to eat as little as possible vs making healthy choices. i did a lot of work to correct my early mistakes and turn that anxiety into discipline and intention. however, in reference to no. 2, i’m feeling that anxiety creeping back in. i’m terrified to gain back weight because i’m not being careful enough with my eating. one of the reasons i’ve stayed out of the gym is because i feared it would make hungry, and cause me to overeat. i know that’s not a healthy mindset but it’s the truth. i guess i just need some words of wisdom, encouragement, solidarity, advice to help me refocus? thanks for reading!

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NSV: approached by a girl after weight loss

So, i’m 20m and since Feb 2024, i’ve went from 5’9” 195 pounds to my goal of 145 pounds. And am currently working on building muscle.

I was mostly invisible to women throughout high school. Last night, I walked past two girls at Walmart, and I noticed them following me after. Once I stood still for a second, one of them came up, and said her friend thought I was cute and wanted my snapchat. I did turn her down because she was 16, but it was still so surreal to me. I’ve also noticed more women my age looking at me, or smiling at me. Stuff i’ve never gotten in my life. Hopefully this will motivate some people in here.

Progress pic: https://imgur.com/a/yxXcmNi

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Hormonal acne and weight loss

34 y/o male. I started at 25% BF and am down to 18% BF. I used to have good skin when I was overweight. I didn’t even need to wash my face before bed. Now I have horrible cystic acne but it’s only on my jaw line and neck. It started out as 1 single big pimple but now it’s multiple and not going away even after 5 weeks of an OCD skincare routine. Washing face with all the best non-comedagenic stuff morning and night and showering after working out. I’m going to the dermatologist soon. It’s so bad I would honestly rather be fat and overweight than walk around in public like this…. I’m not losing anymore weight and am staying at my current weight because of this.

Anyone else deal with this? If so how long did it last?

-increase in body hair -increase in acne (only on jawline and neck)

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How to deal with hunger cravings and not binge

Hi, i just started my weight loss journey and im eating well balanced meals with lots of fiber and protein and enough carbs to keep me energized. I used to binge eat and last week i had probably the worst binge of my life after a family member of mine passed and it was just rock bottom for me. Im eating enough i swear but im also training for a marathon and the hunger cravings r really intense rn even though ive maxed out my calories and i dont know what to do. I don’t want to feel like im starving myself (im really not my body just got used to overeating ig) and get triggered to binge. Any tips or advice?

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If your 2025 resolution is to lose weight and you're having trouble sticking to it, don't give up! This is a really hard time of year!

We all know how common it is for people (especially in the US) to set a new year's resolution to lose weight, and I can imagine that there are a lot of people who have joined this sub around New Year's to do just that. If you've ever attempted to start buckling down and losing weight in the new year, you and I both know all too well the feeling of excitement and motivation as you get up at 6am in the dark the first week of January to go to the gym, and then quickly losing steam...until you're about 2-3 weeks in and you're back on the couch with chips in hand.

First, I just want to say that I'm over halfway to my goal weight now, and I'll be honest, I started this journey last summer in mid-June. I can say with certainty that this is an especially difficult time of year to start losing weight compared to the summer. When I was at my highest weight, I was able to go on long summer walks after work and not have to worry about it getting dark the second I stepped outside. It was very easy to lose weight and burn extra calories when I had 3+ hours after work to get tons of steps in. Now, I can still go on walks and runs outside during the week, but I have to bundle up and face the misery of walking in the dark, or make sure I wake up early enough before work to get it done and still face brutal cold and winds at 7am. I still obviously work out at the gym, but I can so relate to coming home after work and it already being dark out and just wanting to climb into my warm bed and watch Netflix. Not to mention, seasonal depression is such a common thing and it's so hard to find the internal motivation when everything is so dark and cold and bleh.

I also think with resolutions, it's common to go all in and be quite unrealistic about goals. I've seen so many social media posts and ads about being "your best self ever!" in 2025. But it's definitely hard feeling like you're becoming your so-called "best self" when it's a couple weeks in and you hardly notice any changes. You're also coming off the holidays where you've likely gained a bit of weight from all the food and celebration, so it can be pretty demotivating to go into your weight loss journey seeing a number on the scale that may be higher than you're used to.

I'm writing all this to say, seriously, give yourself grace. Give yourself time. It will, and does, get easier. I'm not saying hold off on weight loss until it gets warmer or whatever, keep going now. But I also want to stress that you're not alone in struggling with motivation and sticking to your goals. If losing weight was smooth and easy, then we would all look like supermodels. But it's freaking hard as hell and it being 20 degrees out and getting dark at 4:30pm doesn't help for sure! You will see changes, physically, mentally, fitness-wise, diet-wise, etc. This week last year I couldn't run a mile and just this past weekend I ran a 10K in under an hour. If I can do it, then there's absolutely nothing stopping you. Good luck and you got this!

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Can someone help me with a weight loss plan?

I’m 20F and I’ve lost over 25 pounds slowly over the course of 3 years or so. I’ve been recomping too so I don’t really know how much I lost in that time. I went from 175 to 150 (I’m 5’9) and I’m trying to lose that last 10 pounds of fat. My body type is muscular with decent amounts of fat on my stomach waist and back.

For reference, I currently eat ONLY Whole Foods and no refined, processed or artificial sugars. I don’t eat any synthetic foods such as protein powders, low cal foods or protein bars, but I do get a lot of protein in daily from eggs, meat and dairy. I also eat honey and maple syrup as much as my heart desires. Sourdough bread is also very abundant in my diet. (This is mainly how I lost those 25 pounds but I’m now stuck at my current weight).

I currently do not track my calories however my maintenance is about 2300-2500.

I work out 4-5 times a week in the form of an hour long lifting sesh or an hour of LISS cardio. (However it’s winter break and I’m back home from college so I haven’t worked out in a minute lol).

If you were me and wanted to lose that last couple pounds SLOWLY over the course of 3 months, what would you do? What things would you change or implement? I appreciate any and all advice!

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Losing weight but not seeing change

I’ve been on a weight loss journey for about 5 months now, I started off at 230lbs and I’m now at 207lbs, with my goal weight being 185lbs. I’m happy that I’ve been losing the weight, but I feel like I haven’t seen much change in the way my body looks. Sure, some jeans that used to be tight I now have to wear a belt with, but still, I feel like visually I look the same.

I’m wondering if anyone has any tips for this? I feel like this has something to do with not retaining muscle, but I would love some insight.

For context, I’m a 5’11 female and have mostly been losing weight through dieting (around 2000 calories a day, at least 80g protein but I’ve been trying to bring it to about 150g) and cardio, and I don’t have frequent access to a gym at my college. Any advice would be amazing!

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18, 6ft, 281lbs - Struggling with Weight Loss (ADHD & Fluoxetine) - Need Advice!

Hi all,

I'm 18 years old, 6ft tall, and currently weigh 281lbs. I'm looking to lose weight and get down to the 180lbs range at a minimum.

I have ADHD, which makes it incredibly difficult to regulate my eating habits. I find myself constantly snacking, often mindlessly, and have trouble controlling those impulsive urges.

To make things even more challenging, I'm also on fluoxetine (Prozac), which is known to have weight gain as a side effect (I believe) . I've noticed it's definitely made it harder to lose weight.

I'm looking for any tips or strategies that might help, as I've been trying for 2 years now but i fall back into old habits and go back to square one.

I've heard calorie deficits are a good idea, but i dont know how much i should be eating - or maybe I should try fasting? I'm unsure. I also have a dislike for most vegetables and fruits so that makes it difficult to meal plan.

I'm having egg on toast frequently - 5 eggs and 2 slices of bread for brunch, and nothing else until 6pm where I have a homecooked meal usually with lots of chicken, but I tend to get quite hungry.

I'm also not the most physically active, but that's because it's a struggle with this weight on me, as I also have poor muscle tone in my legs.

Any help would be appreciated!!!

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140 lbs lost. How long before the cold stops being so brutal? Will I actually adjust?

I lost 140 lbs in just over a year, I went from 41.3 to 23 BMI. I know it's super common for people to feel incredibly cold after weight loss, but your body will eventually adjust, right? I live in New Hampshire, it's currently below freezing and I'm dying. Last winter I'd be out in tshirts and thin jeans, unfazed entirely. This year I have layers upon layers and even purchased heated gloves because I cannot handle being outside long enough to take care of my horse etc. My hands immediately painfully freeze.

Will next winter be better? Or am I doomed to suffer from perpetual cold every year from here on out?

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How much time do you give it before reducing calories more if not seeing weight loss?

Female, 38, 5’7”, 170 lbs. GW:150

I’m trying to lose fat while maintaining muscle mass. I wasn’t working out regularly or monitoring calories for about 4 months and have been back to the gym for about a month now, and know it’s possible when untrained to gain a small amount of muscle while cutting calories. I’m lifting heavy and interspersing HIIT training two days a week as well as doing steady state cardio the other days.

This past week, I buckled down on diet and am eating 1,330 cals/day and about 115 g of protein. I usually do a protein shake in the morning and eat a lot of veggies, fiber, & lean proteins. Right before covid began, I reached my goal weight of 150 on 1,500 cals/day and I was adding exercise calories to my diet, but now, I can’t lose at 1,500 (I tried for three months and didn’t lose a lb) and I currently don’t even add exercise cals back to my diet. I thought maybe there was an issue with my metabolism so had my RMR tested in a lab and it came back as 1,482. My TDEE if sedentary is around 1,700, 1,900 if moderately active which describes me, so 1330 cals should do the trick, but now that I’m not seeing weight loss a week in and because I tried for three months before and saw no change, I’m feeling worried that I’m doing something wrong. My measurements have also not changed and clothing fits exactly the same.

I read endlessly about fitness, look at scientific studies, etc., but it feels like there is an endless stream of info and I must admit that after years of being on this journey I’m still confused about what I should be doing because despite doing what is best according to all the data I’ve compiled, my body seems to not want to comply. Anyone else in this boat? Is there anything that helped you? I’m so tired and discouraged and tired of being overweight

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The trials and tribulations of week 1

Hi all, I hope you are doing well. I promise I’m not going to clog the sub up with weekly posts but I wanted to check back in since getting started always seems to be the hardest part imo.

I decided last Sunday to start a weight loss journey, and now, 7 days later, I have been reminded that this is not an easy task. I had lost about 5 pounds after 4 days of walking and healthy eating. I never ate fewer than 1700 calories or more than 2100 at first and was very proud of myself. I averaged about 12,000 steps per day and was feeling great except that I had formed painful blisters on my feet, stopping my walking immediately. The first day that I couldn’t enjoy a nice walk, I ended up binge eating wings and pizza. Immediately afterward I regretted my choice and felt sick to my stomach due to the amount of food I ate. I proceeded to gain back about half of what I lost in 1 night. It was also difficult to avoid unhealthy food and to find time to exercise over the weekend.

All that said, I took today to recollect myself and get back on the wagon. I have already hit my 10,000 step goal for the day and am preparing to walk to Chipotle for dinner in about half an hour. Although I am only down about 2.5 pounds despite having lost 5 before, I am not letting my lapse of judgment get in my way. I’m looking forward to a few weeks from now when I will hopefully start noticing physical changes in my body. I understand that Rome was not built in a day and I cannot expect immediate results, only marginal improvements that will add up over time.

For those of you struggling to make the changes you want to see for yourself, I’d like to remind you that a moment of weakness does not define your journey. At the end of the day, we have the power to make those changes so long as we don’t give up. We are all in this together and I wish you all luck.

I will most likely begin to check in monthly from here on just to keep myself motivated and converse with you all.

My best -J

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I think my weight loss coach's wife has an eating disorder

I've been in a weight loss group for about a year now. Coach's wife has become very active with her progress photos. Like every week, even though she's been at goal for a couple of years, she just keeps posting more poses and recently showed her weight loss graph, is now underweight according to her chart. Posting lots of pics, and now I see ribs.

People are discussing amongst themselves, not gossipy but out of pure concern. Is she going to keep going? She looked great a year ago, has been at goal for a while, and now she looks gaunt. Her face is not really the same. Is this what our coach expects of the rest of us? Is this success?

I don't know if she's obsessed because she feels like as the wife of the weight loss coach she's got standards to live up to or if he's pushing her to be thin.

So - I'm conflicted. Is he putting this pressure on his wife to be thin? Or has she developed an eating disorder and he's oblivious and not doing anything about it? I think if he recognized a problem, he'd not be letting her post all of her photos and posts about her more extreme progress.

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How much more weight can I loose before it becomes unhealthy?

I 23m and 5’9 149 pounds. I recently lost about 25 pounds starting at 175 this summer. I’ve definitely gotten smaller and look better however I still don’t look fit. I think I’m about 18-19% body fat currently but still no visible abs, my ribs are starting to show and my chest is a bit nicer but still nothing great.

I had originally planned to cut down to 145 thinking that would get me to a level of having a fit body but im definitely not 4 pounds away from that. I’m thinking I would need to hit 130 pounds but that’ seems like such a small weight that I don’t really wanna go that low. How much more weight can I cut safely as I’m also worried about having loose skin if I get down to 130 cause that’s nearly a 50 pounds weight loss?

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beginner here

hi everyone! i’m a 28f 164 cm (5’4”), and I started my weight loss journey this past tuesday at 100.1 kg (~200 lbs). i’m already down 0.65 kg (~1.43 lbs), and i’m really happy with my progress so far. I love reading everyone’s posts here they’re super motivating but at the same time, i can’t help but think about how long it’s going to take to reach my goal to be 60 kg (~132 lbs), and it kind of makes me want to give up already lol. also, i keep weighing myself everyday because if i don’t see results right away i don’t even want to continue. but this applies to everything i’ve ever tried in my life haha. i’m sure it’s not healthy, i can feel this topic is consuming my brain, there is nothing else that interests me at the moment other than how to lose weight. how do you manage to maintain a healthy mindset and avoid comparing your progress to others. i’d love to hear your advice!

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Men who are successfully losing weight, how many calories are you eating a day?

I am trying to lose weight. It's hard. My husband is always buying snacks. He hasn't been very supportive and encouraging in my weight loss journey, but it looks like that's going to change. He recently decided he also wants to try to lose weight. We are both about 40lbs overweight.

My husband is 5'9 and thinks he should be eating 2,500 calories a day. He goes to the gym, weightlifts and cardio like 4 times a week. I am curious to hear from men who are losing weight how much you're eating. We know about TDEE and BMR and BMI. Just wanting to hear from people living it every day and being successful.

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Lost a total of 10-11 pounds in 3 weeks, having issues eating a bit now.

So I weighed about, 175-176 and my total weight loss is 165 3 weeks ago. I am trying to lose around 157 in 3 more weeks. I've been drinking at least 64 oz of water daily, going to the gym twice a day at least 1 a mile everyday I go. But for what I've been eating is, so minimal around 500-800 calories I just don't feel that hungry for some reason. Like today when I finished a workout for 45 min I was starving and I got brisket, but the moment I ate like 3-4 brisket slices I just don't feel hungry anymore and I didn't feel like eating anymore which is half a pound being 352 calories. I've eaten like 120 calories and I don't feel like eating more. I cut completely on Grain and Rice and sugar and have just been eating protein and salads.

I am not sure if I should be concerned. I know calorie deficit is a thing but the amount I'm eating is so minimal it is kinda worrying me. But my goals are outweighing my own safety which is a concern.

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Losing weight makes you really love eating

Hi! Since I started losing weight with calories deficit food tastes a lot better. For most of my life I always ate a lot, in certain periods of time *really* a lot, something like I went to the off licence every day and spend 10/15£ on junk food full of sugar and I was able to gain 15/20 kgs in a matter of weeks.

On June of 2024 I started a weight loss journey. Many things changed in my life, one being the taste of food. Every time I eat something it's food of gods. I know it will sound stupid, but a couple weeks ago I ate a pizza again for the first time and I was nearly crying for the good feeling it gave me. Does this happen to some of you aswell?

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Diet break necessary???

Is a diet break necessary? If so, is it necessary during a certain timeframe within the weight loss journey? I’m 43f, current weight 184 from 215, 91 days into my weight loss efforts. MFP daily calorie goal is set to 1420 calories a day and I’ve only gone over by 100-250 calories three days since starting. I workout 5-7 days a week, usually around 45 min/day that includes a combination of cardio, strength, yoga. I have not felt hungry or deprived or feel the need to take a diet break at this point. Is it really necessary? Will I feel the need at some point? If so, how will I know? I’m assuming I don’t feel hungry due to the foods I’m eating. I found out I had high cholesterol and have switched to whole grains, healthy fats, increased fiber. I’ve also significantly decreased the amount of processed foods and try to get as much protein as I can. I’m becoming more and more motivated by my progress and don’t want to lose my momentum while also knowing/waiting for my rate of weight loss to slow down at some point (soon???).

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Willpower when your partner doesn't eat the same thing

30F | SW 315 | CW 285 | GW 145 | 30lbs lost

Hi all! I am (very slowly) losing weight trying to get below the BMI threshold for a breast reduction. I wanted to ask how y'all keep control of yourself if your partner is not on a weight loss journey and tends to enable unwanted habits - she is a major sweet tooth and does most of our grocery shopping since I work three jobs and she is on medical leave. There is always some kind of cookie, candy, sugary juice, etc in our home from her grocery trips, or a tendency for the meals she plans to be extremely oily, fatty, cheesy etc. She is recovering from lifelong disordered eating, so I don't want to ask her to stop eating things that are part of her healing process with food, I just want to learn better personal boundaries and gain willpower to say no or do something different when she offers/makes food that I know contributes negatively to my goals.

Do you have any advice about how to maintain your food goals and avoid sweets when they're omnipresent, or how to delicately have a conversation with a partner whose background includes disordered eating about your boundaries with food? I'm concerned about triggering my partner in an attempt to stick more effectively to goals.

TIA!

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