Need help figuring out where to start.

I’m 5’2” 26F and about 3 years ago I lost 110 lbs. I did it through diet and exercise, I went from 240lbs to 160lbs, I then got pregnant and gained pretty much all of it back but after I had my child it all just fell back off in the following 3 or so months. After that I continued losing the weight until about a year later I had landed at 130lbs, this was also when I went through my divorce and stopped working out. I however stayed 130lbs, didn’t start eating worse or anything but would continually forget to eat.

Until about 8 months ago I started gaining weight. Nothing changed between my divorce and when I started gaining weight, I’m not eating more, if anything I’m more passively active than I was due to the type of work I was doing before the weight gain. I don’t understand, I’m crazy bloated all the time and my energy is low. I started counting calories again and exercising daily to try and combat what was happening but after 2 months of that there was no change, maybe more energy but no weight loss, no stop to the bloating. I finally went to the doctor to see if I had PCOS because I’ve got some major pain and was told that I do have cysts on my ovaries but no blood work was done so now I’m in this limbo where I don’t know what to do.

What I’ve done previously isn’t working for me. I worked so hard to lose this weight and it’s coming back. I’m sitting at about 153lbs right now and have been for probably 4 months. Admittedly it not working did cause me to stop trying so hard, it’s incredibly defeating to be working for this on top of 12 hour days and a kid just to see no results. Any help would be appreciated because at this point I’m lost and I feel helpless.

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As a beginner, what workouts should I do?

I’m basically almost done with my first month of dieting. This time it’s going really well! I’m cooking a lot, I’m managing socialising without eating too much, I’ve developed other good habits, I’m eating nutritionally, and my calories have been very solid and consistent. I journal every night about the day and any potential triggers that could cause me to binge eat but haven’t feel many urges to do so. It’s all helping. Now it’s the next step. The gym membership. I’ve been here before but I’ve always just gone and basically done the cross trainer and that’s it. It’s embarrassing when you are bigger but I’m committed to this and willing to put myself out there now.

Anyway, I do plan on maybe doing some cross trainer (beats the treadmill- which sucks at my weight) but I want to find out some good beginner weight workouts that aren’t too difficult. I want to really get into it all but I’m at the start of this and I don’t want to pretend to be an expert. Maybe one day I’ll be, but that’s not me now. Patience is key for my weight loss, but I can, and should start developing good exercise habits today, now.

I’d prefer no weight workouts where I have to lay on my back (it’s just embarrassing because I have a huge stomach and my shirt rids up). I want to try and work out all my core muscles/whole body. I have pretty decent calves (not really earned them of course, just genetics and holding up my massive weight over time) but I want to try and keep them. I have a wide build (and would anyway based on my family) so want to get good shoulders, arms, etc.

I’m not looking for all the knowledge right now, but if anyone can offer any advice, I’d be really grateful! We’re all in it together.

I’m male, 24 (almost 25), 5’11 (and a half lol), and probably right now around 260lbs- though I’ve not checked recently and only want to do so when I hit the 2nd of March (the one month weigh-in).

Anyway, appreciate any help!

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75lbs Down - Weight loss Journey

Progress Pics Here: https://imgur.com/a/jRy8v9V (Slight NSFW as I'm in my gym underwear)

5'6 F20 SW: 237lbs CW: 162lbs GW: 145lbs (SW: 107.501kg CW: 73.482kg GW: 65.7709)

I had a wake up call in the summer of 2023 that I needed to lose weight. I've always been the bigger girl and hated it. Just existing was becoming dreadful. I could not get up off the floor without having to use both my hands, I could not keep up with my more active friends on their adventures, and I struggled with looking at myself in the mirror since I hated what I saw. So, I started my weight loss journey!

At first I just went to PF and did the 30 minute workout zone. Slowly, I built up my endurance and confidence and explored other machines. I've always been an active person, playing volleyball, skiing, and hiking, so even outside of the gym I was hitting my move goals. I got down to 210lbs pretty quickly and then plateaued. It was not until January of 2024 that I realized if I wanted to lose weight, I needed to start watching what I ate.

So, I did. I cut out unnecessary snacks and tried not to eat the biggest portions. In May of 2024, I found r/loseit and learned what CICO was and how to start a calorie deficit. For most of the summer I was in an extremely hard deficit, only consuming 1,200 calories a day. I got down to 172lbs, losing about 15lbs just over those 3 months. Due to some other circumstances, I completely fell out of my deficit starting November of 2024. As everyone knows, the holiday season is hard and getting discouraged that my weight was not only stalling but going up did not help. It also did not help that it's hard to see the progress you've made until you ruin it. After going from 168lbs back up to 178lbs, I realized that I was not going to let that happen. Being able to move is such a blessing I had been missing for years. I always thought I was just not as mobile as other people, and that I was slow because that's just how I was born. It was none of that, it was the fact I had 50+ pounds weighing me down.

I started my calorie deficit back up in January of 2025 (New Year's Resolution) and started at a more reasonable 1,800 calories. Since then I've gotten down to my new lowest weight, 162lbs! I still have a lot to go, and a goal of obtaining abs and a pull up for the first time in my life, but I just want to remind everyone that it's okay to take a break! I did not think I'd be motivated again to continue my weight loss journey. It got to the point I assumed 175lbs was good enough. Yet here I am, back at it and even more committed to living a healthy, happier life.

I am so proud with how far I've made it and I'm excited to make it even further! Thank you for reading and good luck if you are or are starting your own weight loss journey :)

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I lost 73lbs going from 216lbs to 143lbs, consistently losing around 2lbs a week. If you have any questions regarding your own weight loss journey then Ask Me Anything and I’ll try to help you

I have spent some time on this forum and can see that there are many people on here who seem to be struggling with their weight and the best methods to shift those unwanted pounds.

I have decided to create this AMA to help offer advice to anyone who might like my advice based on my own experience with weight loss. I was once obese weighting 216lbs, however with a fairly consistent training plan and diet today I weight 143lbs and have almost reached my goal of 140lbs which I will should reach within the next 2-3 weeks max.

Whilst I am not a personal trainer or work in the fitness industry I believe I can still offer you some advice through my own experiences of weight loss and what helped me get to my current weight if you would like that.

Ask Me Anything!

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Almost lost 37 lbs 4 months

https://imgur.com/a/rAk8eMi

Weight loss from 78.5 kg (16.1% fat) to 62 kg (10% fat). My weight loss journey has been very varied. I learned to count calories. Sometimes I ate very little food 1300 calories and then I learned to eat right. I exercised in different ways but always exercised full body. In the beginning I went to the gym 6 times a week. Later I went to the gym 4 times a week and the last months 3 times a week. My journey started in October and ended now. And I have learned a lot of things. My goal was to have a six pack and be skinny. And now I am happy. But what's next? Is it really hard to keep the same weight ?

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40lbs Down in 6 Months

Progress Pics Here: https://imgur.com/a/uOx3Nrv

5’9 25 y/o SW 190 CW 150 I started losing weight back in July when I realized none of my clothes fit anymore and found myself wearing the same 3 outfits and never wanting to leave the house. Yes, I didn’t like how I looked but more than anything I hated how my weight stopped me from doing everyday things, and anything I did was so taxing. Walking up the stairs, running errands, things of that nature.

I’ve struggled with endless weight gain and loss for several years now, but this time around I finally found the key (for me)! Daily movement, calorie counting, and cheating daily. I don’t have cheat days, I “cheat daily” so I always satisfy that feeling that would typically lead to binges. Another big thing is I don’t fixate on the number on the scale—I measure by pictures and clothing.

I saw notices the first few months but most of my progress has occurred over the last 3, when I started incorporating low-impact exercises (walking 3 miles every day). In January, I noticed significant changes in energy and that’s when I decided to take up climbing! This has been my favorite part of my weight loss journey. Finally having the confidence and ability to do something I’ve always wanted to try. And I will say, I have noticed a difference in my core and arms already! I eat anywhere from 1200-1800 calories a day.

Almost to my goal!

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A Recent Meta Analysis of the Role of Physical Activity in Weight Loss and Maintenance

The role of physical activity in the regulation of body weight: The overlooked contribution of light physical activity and sedentary behaviors - PMC

There is a lot of references to the debate regarding exercise and weight loss.

But when it gets to exercise and weight maintenance, the consensus is much more clear...

"If the role of PA in weight loss is highly debated, its role in preventing unhealthy weight gain and regain after weight loss is now generally accepted. More recent studies have furthered our understanding of the specific role of PA/SB in weight loss maintenance. In a cross-sectional study, Ostendorf et al.^129,130 observed that people who successfully maintained weight loss (maintaining ≥13.6 kg weight loss for ≥1 year) over the long-term expended more energy than people with normal weight with matched BMI or people with obesity whose BMI was similar to the BMI of the weight loss maintainers prior to weight loss. This greater TDEE was associated with higher activity-related EE and PAL values (1.75 vs. 1.61 vs. 1.55 for the successful weight loss maintainers, individuals with normal weight, and those with obesity, respectively). Furthermore, the weight loss maintainers, like the individuals with normal weight, not only spent more time in LPA and less in SB than people with obesity but also spent more time in MVPA than both other groups. This study suggests that maintaining weight loss over the long term is associated with high levels of both LPA and MVPA and reduced sedentary time. It further supports previous findings indicating that a minimum PAL of 1.7–1.8 is required to prevent excessive weight regain."

Why some people have an issue with incorporating exercise as part of their deficit is an active area of research.

But I think they also need to spend more time shifting people's mindset from food to activity for the maintenance side of things.

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I have to count calories forever..

This is really depressing me. I’ve (32f, SW 8/24: 185 CW: 157) lost 30 lbs so far and decided I was sick of/wanted a break from the constant food noise, weighing food, tracking calories etc so I stopped for 2 weeks. But my weight loss completely stagnated and even went up a little. I’ve still kept my exercise routine and haven’t really changed my eating habits.

It’s just tiring. I need some encouragement. I wanted to practice what it would be like for when I reach my goal weight and go into maintenance mode, but me gaining while not tracking makes me think I’m going to need to track forever. Even after I reach my goal weight. Just feels bad 😭😭 has anyone gone through this? How did you push through?

For context: tracking pushes me into ED behavior and I had some not so great eating habits at the start of my weight loss journey. It creates a lot of food noise for me to have to constantly worry about calories and I’m just tired of it 😭

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Do you need to maintain a caloric deficit while working out to see results?

Hi all!

This might be a very basic question.

I am very close to hitting my goal weight using CICO + daily long walks. Initially, I was working out doing some weight lifting and pilates on top of an hour walk every day, but I stopped for a week while I was menstruating, then found CICO was a little easier when I was less active so decided to pause the non-walking workouts until I hit my goal weigh since I was so close.

My overall goal is losing fat, adding some muscle, and also a more toned body, specifically in my core/tummy area (I know you can't do spot weight loss but belly fat was what pushed me into losing weight in the first place. And the weights and pilates did seem to be helping to tone things up.)

I am planning on phasing back in working out with weights, but will it be more effective if I am also in a caloric defecit despite being at my goal weight? (ie, if I am eating my maintance and working out am I less likely to see visible results?)

Apolgoeis is this is a stupid question - very much a begininger!

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losing weight changed everything

Two days will mark my one year anniversary of changing my life and it is the best decision i’ve ever made. I never expected some of the random things that came with weight loss. For starters, my face looks completely different. I can see some cheek definition and look way less ugly to myself. People in public treat me with respect and not like i’m invisible. I think it’s a pretty messed up part of society, but it makes me appreciate the people that were always nice to me. I can actually be confident in social situations and make people laugh. Girls specifically treat me differently and I can actually talk to girls with my friend and they are interested in me. I got a whole new wardrobe and now instead of dreading hot days where I can’t wear hoodies, I pray for days warm enough to wear a t-shirt. Losing weight has helped me in so many ways that aren’t just for my health (the most important reason to lose weight.)

EDIT: Currently 5’8, 17, 211 pounds right now, started at 288. I’m still big but everything is already better

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Parents comments throwing me off

Hi everyone,

I’m in a difficult stage in my life where (and I have my reasons) I’m having to live at home. I’ve been home about 7 months now after having lived with an ex partner for six years. About October time I really started taking my weight loss journey seriously again as I fell off for about three months after the break up.

Since then, my mum has been regularly commenting on my appearance. Yes, I made the mistake of not moving in silence with her. So whilst most of the comments are positive saying the weight loss is really visible. If I wear anything other than black leggings “that’s not flattering- you need to just wear black”. Like tonight, I am innocently making a coffee with my back turned “don’t wear that cardigan on a date- it makes you look five stone heavier”.

The comment tonight was really random and completely unprovoked. And it’s just made me feel like crying. I’m so proud of what I have achieved in my journey so far and still very much going. I’m fed up with her comments. She is equally as pessimistic about my dating life too. I work from home too so she’s constantly coming into the room where I’m working, talking to me. I’m just around her so much, my work is already stressful and trying to maintain a weight loss journey with all this going on is making me miserable.

I don’t really know what I’m hoping to achieve by this post but. There must be several of you that have been in a similar situation. Maybe some guiding talk would help? Who knows

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lost my first 10 pounds!!

Hi guys!! Just here to say I lost my first 10 pounds in just under a month of a consistent calorie deficit. This feels like the 100th time I’ve tried to lose and something has finally clicked and I’m able to stay consistent so much easier. getting started is HARD. And still is sometimes! I never thought I could do it!!

I will say what has helped me most is phentermine, a food scale, and most importantly - not weighing everyday. The phentermine helps me feel full and the food scale helps me be much more accurate and realize that I need to be eating less (or more!) of things I was counting wrong. And not weighing everyday kept me from feeling discouraged since daily weight fluctuation is completely normal.

I’m working against endometriosis, fibromyalgia, venous insufficiency, and a billion medications which makes weight gain easy and weight loss hard.

It’s just wanted to post somewhere they I’m proud of myself!

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3 month update

(92 days)3 months in and I'm down 32 pounds. Here's stats and things I've done as I go into the second leg of my 4 or 5 leg plan of losing weight.

1. Stats-Biggest streak of going in a caloric deficit was 53 days. I have eaten in a deficit 87/92 days, all 5 days "messing up" due to eating with friend/s or parties. perfect 87/87 when I'm in control of what I eat or the environment(restaurants or food places/cooking). Currently on an 11 day streak.

2. Breakfast-During this time, I have 7 breakfast options I go to: Protein shake, Smoothie, Eggs w/ any combination of vegetables/meat/cheese/sauce, Oatmeal w/Protein/ fruit, Yogurt w/protein powder/ fruit, cereal, or breakfast burrito(at a food place my fam goes to). I also have Minute Maid zero sugar for vitamin C or water.

3. Other food-The rest of the day is made up of whatever I feel like eating or whatever my family cooks. Ive eaten out a fast food places, cooked meat and combined it with rice, I've eaten an Oreo or fruit snack, Ive had fruits, ramen, literally anything. Fish, pasta, burgers, are things that the fam cooks and ill eat that throughout the week until its gone. The plan here is to be able to eat like how the normal person can eat. I don't really care for huge gains or trying to have peak fitness, I just want to be able to enjoy things most people around me enjoy while having a normal lifestyle. Being able to have everything and anything I like allows me that luxury. Its all about portion control and making at least one good food decision a day.

4. Exercise- I am one that plays a lot of basketball and you could say I have that itch of a Steph curry despite my weight( great shooter, and when I have the energy will run around and use other players to get myself open). I play 4-5 times a week and play in a league so I'm always trying to get better. With that, I burn a lot of calories in the week. One thing that hinders me from playing so much that you'd call me crazy is a meniscus injury that I left untreated, so that's held me back a couple times. This also led me to obtain a Achilles tendinitis injury as well, and a bunch of scrapes and bruises that haven't been fun having, but I'm trucking through like a warrior. Getting down to the weight is my number one goal, then I will look into fixing these issues and build myself up through lifting and other healthy options to get to where I want to be, but for now its'"f**k it, we ball". Side note, I did go to the gym for lifting and cardio, but I decided to lose the weight first through basketball then, improve physique after. I get a little bit of everything through basketball anyways.

5. Motivation- I don't run through motivation at all. I used to believe that one needs it to do this, but despite all the reasons I would want to lose weight, none of them drive me to succeed. It's loving the process like I do making spreadsheets, watching sports or other things that I've been able too do long term. Learning to cook, finding new methods to lose, diagnosing how I feel every time I eat, making decisions when friends ask me and figuring out how to adapt the rest of the day if my path changes. That is what's driving me, but it doesn't even feel like I NEED to keep thinking about it, its just happening.

6- Hunger Levels- Two things I hate when it comes to hunger levels: Feeling full and feeling hungry. Only time I don't feel good( other than lack of sleep) is when I overeat or I feel the need to eat through my stomach. Ive done a good job eating despite not feeling hungry and it keeps my stomach from sending signals to eat something.

7-Water Intake- for me personally, only time I feel the need to drink water is when I'm exercising. Other times, I'll either drink what I want, or ill have a water bottle here or there, but it's not something constantly on my mind. I know that if I get back into water, drinking one to two cups every 1-2 hours is the ideal thing (outside exercise). I lose the most weight after I exercise because sodium levels and water retention deplete, so when I hit the scale I can lose up to 3-4 lbs from before the workout and after( not net loss throughout the day). This is not a recommendation for how to drink water, only the sentence regarding 1-2 cups every 1-2 hours is my recommendation for people wondering how much to drink. Either that or when you pee having a clear or lightly yellow color.

1. Body measurements- Not really sure how to feel about body measurements. I guess the main ones I'll talk about are waist and chest size. I lost about 3 inches off chest and 4 inches off waist. other things I'm looking for a change in is the over the knee circumference for my leg sleeves I feel required to wear and the upper thigh because not having my legs touching when walking would save me a couple weeks for clothing not rubbing together and chafing. I haven't seen real movement there yet and it can be quite inconsistent.

2. Clothing- This is a project that I'm most excited about and the last one I will talk about. That's where the true enjoyment of doing this will come from long term. So I have about 120 shirt/hoodie in my closet, drawer or baskets. they range from 45 waist to 61 waist and I added torso as I will lose a couple inches from it because of the waist. Right now about a 5th of the clothes fit good, the rest either have a body outline, show the bottom of my belly or just aren't close. the ultimate goal is to fit into this one flannel hoodie long sleeve that I bought 5 years ago, but If I don't its ok. It's kind of like a game to me. You unlock new clothes with each loss of a inch on the waist. Two of my favorite hoodies I've ever bought are starting to fit enough that I can hoop in them with one of my long workout shirts. That puts a smile to my face most people never see around me lol.

So, with that being said. The second leg of my weight loss will have me losing 30lbs getting to 270 which should take approximately 3 months to do barring any setbacks. I've already made TDEE adjustments, and yeah, I'm just excited to be at a weight I haven't been at since early 2020. step 3 will be to get to 240-250. step 4 will be optional which is learning to maintain and maybe put some muscle on, and step 5 will be to get to 220. last two steps depend on loose skin as I want my body to be able to catch up to it if it can.

If you have any questions, lmk. until summertime 🙂

P.S. not a doctor, any recommendations or things I do say should be taken with a grain of salt.

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Some advice needed

So I'm stalling during my weight loss. About 2 years ago, I lost about 40lbs through working out and calorie counting. I hit a depression period back in May and gained 10lbs. I've been back at it since December and barely any luck. 6ft3", 255lbs. An office job but I workout 4 days a week. 50mins on the treadmill at a medium/high incline at a brisk walk. Then about 4 machines for the area that day (currently focusing on lower body as my legs have always been week and wanna try it). I lift till my form is poor or those muscles are shaking.
I also take creatine too. My daily calories is 1,900-2,000 and protein is around 180grams. I initially gained some weight with the creatine (water weight) but then I lost some as well. So technically I lost about 2lbs since I started taking it. But I've stalled for about 1.5 months now. I understand progress is slow. But even not losing .25 lbs a week? I know there is some muscle growth since I've had to increase pants size up 1. But I thought nuslce growth to be a lot slower than weight loss? What am I missing?

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Gym Anxiety - is David Lloyd Worth it?

I’m looking to join a gym/pool local to me but have some anxieties about using a gym.

I’m F25 150kg 5ft3. I’ve been obese as long as I can remember and am making some steps to change that now. However, I’ve never joined a gym and don’t know how to use any equipment…not even to turn it on!

I’ve joined gym memberships previously to access pools as I love to swim, but want to start to access the gym as well so I can do some more cardio and weights ideally to help progress weight loss and muscle development.

There are not many gym and pool combos near my home and David Lloyd is the main one relatively close by other than local council leisure centres.

I joined council leisure centres at university but never felt brave enough to enter the gym, partly because it felt like staff were there because they had to be and not bothered in helping customers.

I see David Lloyd advertised as a supportive and all about personal growth etc. Is it the right place to start my journey and are the costs worth it?

Thank you!

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How to stop calorie counting

I've been calorie counting for years at this point. Now, I want to stop, I'm not sure how to go about it. I have a pretty good understanding of the calorie content of most foods, but I’m looking for tips on how to eat intuitively while still maintaining weight loss. Of course, I won’t be eating everything I want but in moderation, also eating healthy but moving away from calorie counting might help reduce my food noise, and I just don’t really want to anymore. Does anyone have any tips on making this transition?

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Should I just accept the plateau? Have faith it will pass?

I've (39F) hit a plateau in my weight loss journey. 4 months into the journey, first plateau. I'm not really sure why or what is the best thing to do keep the weight loss going.

Weight Loss Journey Details: I'm down 25 lbs; losing an average of 1.5 lb/week since October with primarily just a diet/calorie deficit focus. In late November I had a minor laparoscopic surgery that required no weights or running for 6 weeks.

Fitness Journey: In January I started doing more intense cardio 3-5 times a week (20-40 min on bowflex cross trainer at home or interval running outdoors) along with light dumbbell (<10 lb) workouts. I was dropping weight at a rate I was really happy with at this point. The only thing that changed diet/fitness wise is Feb 1 I started going slightly heavier with the weights (50 lbs with barbell/machines or 15-20 lb dumbbells) and weight loss has totally stopped 😫 I weigh in weekly (same day and time) and I've been at 181 lbs since Feb 4.

Diet Details: I've tracked everything I eat in myfitnesspal since October and keep the same general diet: 1100-1400 calories and usually hit really close to my goal of 150g protein/115g carbs/50g fat. Calorie and macro focus has not changed since October. Typically drinking 70-100 ounces water everyday. I don't do cheat days but I sometimes work in a 16-24 hour fast (hoping to avoid a plateau).

According to MFP & Fitbit combined data since January, I average 1300 cals in, 2100 cals out.

Emotionally, I've been so stressed over a career change I can physically feel the anxiety (tense jaw, aching teeth from grinding/clenching, constant knot in my throat and stomach) and I'm losing sleep over it. This is really the biggest change I can identify in my life in the past 3 weeks.

Should I just keep doing what I'm doing and the plateau will pass? Any insight/tips to kickstart the weight loss again would be appreciated.

Thank you!!

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Really struggling with weight loss

Hi everyone, I just turned 25 years old. When I graduated high school I was starting to gain weight from 180 to 195 and back then I was like I’m getting fat I need to lose weight. Tried and failed so many times over the years, always saying this year I’m going to improve, 2020,2021,2022,2023,2024 all went to fn waste. I’m currently at 250 pounds as a 25 year old and 5’11 in height. I absolutely hate my body. But I’m also in a rigorous pharmacy program and the time I had to workout before has diminished to almost nothing since most of the time I’m completing assignments or studying. I can’t stick to a diet I like without always being hungry as hell, I don’t have time to workout, and I’m so scared of making it past 250 pounds. Ideally I wanna get back to 190 pounds or even 200 pounds. I recently started jogging twice a week for 30-35 mins and i actually enjoy it since it’s a quick workout and burns a lot of calories, but I don’t know if that will be enough. I could really use some advice ,instructions, or even inspiration to make it out of 2025 a lower weight instead of increasing weight every year.

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Maintaining weight despite being in a calorie deficit?

Hi guys! Sorry in advance because you probably see this question a lot... I've been on a weight loss journey since new years and so far have lost 5,2kg/11,5lbs. I'm currently on a 500 calorie deficit (since the end of January) though I started with 300. Towards the end of January I maintained my weight, then lost a lot at once when my I got my period a week into February. (Putting this here in case my cycle has anything to do with it...) However ever since then, February 9th, l've maintained my weight despite being in a 500 calorie deficit, tracking my calories meticulously. This makes 12 days of no progress at all. Sure, I might not track accurately all of the time but there is NO WAY I'm off by 600 calories.. right? | have wondered if it has something to do with the fact that I really reduced the amount of sports I do since February, but theoretically a calorie deficit should still show results, shouldn't it? Is my deficit maybe too big? Or are 12 days of maintenance normal during weight loss?

I'm 5'8.5/ 174cm and weigh 171lbs/ 78kg atm. Unless I miscalculated my maintenance is at about 1950, while I currently eat between 1400-1500 a day.

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Strange Motivator for Weight Loss

Hey guys! I gained ~20 lbs since college, but it didn’t really hit me until my recent PCP visit where my blood pressure was high for the first time ever. And I realized that I had been getting tired quicker and running out of breath--just hadnt been feeling like myself.

Anyway, I’ve always had normal blood pressure, so it honestly scared me. It was weird realizing I need to lose weight to fix a health issue, even though my BMI is still “normal.” I guess everyone's body is different and unfortunately hypertension runs in my family. But now I'm motivated to lower my BP, get back into exercise, and feel healthier/more energized again.

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weight loss rewards that are actually motivating & not food centric?

I'm (f27) in my weight loss journey, woo hoo! Making some progress but I respond best to a physical list on the wall that I can check off each day (calendars are my jam 😁). Additionally (cue vague family lore) was never really allowed to ask for things I wanted or needed as a child/young adult. Now that I'm grown with money, I make a point to actually buy myself things, so little rewards aren't super motivating to me because if I can afford it and I've taken care of my savings then I get it.

What's your most motivating weight loss rewards? I was thinking maybe looking at some experience based things rather than material things, but I'd love to hear all of what works for you or what would work for you! Thank you 🩷🩷🩷

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Just need some guidance.

I have been maintaining 52-53kg for over a month now. I am 21 female and 162 cm tall. I eat 1500 calories, do an hour of incline and 30 minutes of standard walking. According to my apple watch, I burn roughly 400-500 calories through this exercise alone. Beyond that I’m pretty much sedentary. I own a food scale and weigh my food. This has been working for me prior to my Christmas maintenance break. Before anyone says that I’m already at healthy weight, I am aware but I want to lose a little bit more just so I can splurge on my holiday and not feel bad about weight gain after coming back as I plan to maintain after and go back to weight lifting and prioritise body recomp over weight loss. However, as I said I have not lost a single pound ever since my maintenance break and my period is also very late. I’m not sexually active to worry about pregnancy so this is raising concerns. I doubt that I am eating too little because although I have terrible cravings, I wouldn’t say I’m hungry at any point throughout the day. I have a sandwich and a fruit in the morning, then I have oats, granola or a cereal bowl with some skyr and more fruits for lunch and lastly I have dinner consisting of chicken, veg and whatever carb I feel like having followed by some chocolate. I eat my breakfast around 5am, lunch around 9am and dinner at 2pm. Can anyone help me with this?

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Weight Loss slowdown despite getting loads of exercise / What I did to push past it

I (30M) have currently been going to the gym and exercising a lot in general in between looking for a new job and studying for a career change (one of the great benefits of being unemployed, IMO). I swim 60 laps with paddles and flippers 4-6 times a week (took me 6 months to build up to this, started with 32, then 40, then 50, etc), do a 1 hour treadmill jog at 5mph also 3-5 times a week, and join my brother and his personal trainer for a workout once per week, and sporadically lift weights, do push-ups and go for bike rides when the weather allows as well (it's cold rn brrrrr lol).

What's weird is, while after I started this routine after giving up alcohol 6 months ago, I lost quite a lot of weight relatively quickly, I graphed my progress from 265 to 240 and I was losing about a pound every 5 days, which I would say is about the best you can hope for if you're trying to lose weight at a sustainable pace without any rebound afterwards.

I suppose after you quit nightly beer drinking your body isn't used to as much solid food which helps. I gave up marijuana around the same in July and that similarly made a big difference in reducing my appetite for the first few months.

However by November I noticed the weight loss seemed to be slowing down. Maybe y'all can relate but I had a weight I just couldn't seem to get past: 236. For about two months, I'd see anywhere from 240 to 236 on the scale but could never seem to get below that, despite swimming and jogging 8+ times per week.

I knew I had to change my diet to keep it going. Weirdly enough the thing that did it was cutting out dairy and cereal. I had a bad habit of eating a big bowl of cereal before bed every night (I generally don't eat very much early in the day and do most of my eating before bed).

I've heard milk described as "baby cow growth serum" and although it is undeniably delicious af, this appears to be spot on IME. Even though I occasionally eat candy or chocolate before bed in compensation (again, tons of exercise being had here so take that with a grain of salt) I've still been seeing steady weight loss since I gave up the cereal and dairy. I don't think milk is necessarily bad for you, I've never broken a bone in my life and I attribute that to regular milk drinking, but it seems to be poison to weight loss nonetheless..

In fact I just hit 229.2lb today! Meaning I'm now within 9lb of where I started before my second round of weight gain (I was at 170lb 4 years ago, but gained most of it back in 2 distinction rounds, one from 170 to 220, then the second from 220 to 265 (ouch!).

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For anyone trying to lose those vanity lbs

39M 5’6” 130lbs trying to get back down to around 120 (my weight where all of my clothes fit). I just changed my goal from 1 lb per week to 1/2 per week on lose it and already feel so much better at approximately 1500 rather than approximately 1200.

Just want to put it out there that slower weight loss is better than being hungry all the time and trying way too hard for everyone at any weight but maybe especially for people at a normal BMI just trying to lose vanity lbs. My highest weight was 145 which was uncomfortable since I didn’t want to buy all new clothes so I went hard and got back down to 120, the weight crept back up but now I feel much more confident in the journey at a slower pace.

I’m currently dieting with a friend who is a little overweight and has high cholesterol so we’re trying to keep each other company working out and it’s going well, I think having a work out buddy also helps a lot.

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Dating before and after losing

I know many say they’re waiting to lose weight before dating but I find myself doing the exact opposite. I want to find someone while big(ger).

There’s so many stories of men who only want skinny partners then break up, cheat, leave, find her unattractive once a woman gains weight.

You hear far less stories of men who only want big women then leave when she gets skinny.

I feel like if I find someone once in shape I’ll always have the question of will they still like me if they met fat me. Are they one of those guys who doesn’t even accept pregnancy/baby weight? In a perfect world I won’t gain weight back but let’s be for real, life happens. And it’s hard to really say you know someone until you experience them in that situation.

It’s weird feeling like dating will be harder post weight loss

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Fallen off the wagon

I (F24) was doing so well! I have been actively losing weight since September of 2024. I’ve successfully lost 38 pounds ( SW 236). At the beginning of the month I was down to 195, but it has just been a string of birthdays, celebration, and holidays. I have gotten back up to 198.8 but I know a good amount of that is water weight. I’m feeling so unmotivated. I started all this weight loss for a wedding that is approaching in May and it’s looking more and more that I won’t reach my goal weight of 165 by the wedding. It’s moments like these that really make me realize my unhealthy eating habits as a problem. The moment I start eating normal amount of calories or am tempted with sugar, my entire diet goes out the window and I’m set back yet another week.

Sorry I’m just venting. Thank you for understanding.

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Acid Reflux extreme weight loss

During a battle with a severe muscle strain I was put on muscle relaxers and prednisone. When I got close to the last pill of prednisone I started having extreme acid reflux and heart burn. It was soo bad I could hardly eat and hardly drink even water. It got to the point where I went to the ER as I thought I was having a heart attack as well. ER did multiple EKG's and blood tests and found nothing wrong. Then they got me on a PPI inhibitor. However, I started having symptoms of extreme fatigue and light headedness although the acid reflux symptoms were not as bad on the meds. Overall, I have lost over 20lbs in 3 weeks. I was 250lbs at 5'11 previously.. fat but a lot of muscle as well very huge. Now I am around 230lbs less fat and lost a lot of muscle. For the first week of symptoms it was bad enough I was hardly eating and drinking. Recently, I almost passed out when I was at a chiropractor appointment. I woke up with a headache and felt light-headed then almost passed out felt like I was losing my equilibrium. I went to urgent care and again they couldn't find anything.. except that my iron was extremely high. I have another appointment with my primary coming up.. and another with GI doctor in a week. Just wondering if anybody has had similar issues or has any advice. Thank you.

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How to deal with frustration from not losing weight?

I (5’4f) previously lost 50 pounds and maintained for years, but didn’t weigh myself during the weight loss process. After a 2 year depression cycle I gained 45 back.

Since January 6th I have gotten serious about weight loss (about 6 weeks). My start weight was 183lbs, dropped down to 175lbs when I weighed Feb 1st. I weighed myself the last few mornings and I’m hovering around 177lbs.

• I am currently set at a pound a week weight loss (1600 calories a day) but on average about 1450 calories unless I’m truly hungry. I am tracking everything I eat by weighing and creating recipes in the LoseIt app. Hitting my protein (115g) and fiber (30g) goals every day, I don’t eat back any of my extra calories, and have 1 cheat meal a week (but still stay at 1600ish).

• I am hitting the gym for intense weight training 5x a week, and averaging over 700 move calories on my watch M-F and 400 on the weekends. I’m hitting new PRs every week (shout out to my leg press pr of 325lbs yesterday). On LoseIt i am set for slightly active. I am earning 250-300 bonus calories M-F and well as hitting my target burn goal on the weekends.

I know that my body is changing, my arms are getting defined, my ass is out of this world right now, and my stomach is shrinking. My clothes are fitting better than they did all of 2024.

I’m hitting tons of non scale victories but am feeling discouraged by the scale not moving. I have a history of eating disorders and am having to make conscious decisions not to slip into not eating. How do I change the way my brain is looking at this journey?

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How to introduce exercise?

So far I've been successful losing weight with a medically-supervised very low calorie diet. It sucks and it's hard but I can accept the hunger and suffering because I can see quick results and the progress is super motivating.

For a while I was too heavy to do the sports and activities I used to, but finally I'm at a weight where I would benefit from toning, and I would very much like to increase my daily calories by gaining more muscle and burning more energy via cardio and strength training. I actually booked a 10k run several months ago for motivation, it's now ten weeks away.

Unfortunately, I've found in the past that I really struggle to maintain a caloric deficit when I'm physically active. I find I'm often really hungry but unlike when I'm sedentary it becomes virtually impossible to be disciplined with food, and I almost always overeat. I suppose I could adjust my deficit to be less extreme, but I'm getting married in a few months and I really don't what to slow down my rate of weight loss.

The other major hurdle I'm up against is my ADHD. Getting into the habit of going to the gym often is incredibly difficult for me. I'm worried about sticking to a routine, and even the though of it is incredibly overwhelming. I know it sounds like an excuse, but if you have ADHD you know what I mean. I can barely feed myself on a daily basis (I'm pretty sure I'm going to be substiting breakfast and lunch with meal replacement shakes for the rest of my life), scheduling workouts is going to be incredibly difficult.

Am I missing something here? Is there something I'm not taking into account that will make this whole process easier for me? My wedding is in exactly three months and I really want to feel confident and happy on the day. Advice welcome!!!

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need some help with figuring out proper deficit

hello ! i have started intermittent fasting and counting calories 2 weeks ago, and i am currently down about 10 pounds, looking at my weight trends, i believe about 6 pounds was water weight , and the other 4 were gradual body fat. my issue is , i do not know if im eating too little calories, as ive seen conflicting information online. i am 6’5 male weighing 252 (after losing the 10 pounds) and try to hit at least 7500 steps a day, and im eating about 1800 calories a day. is this too little? i have seen stuff about how walking doesn’t count towards being active , since i’m not working on my feet all day , but i’m really not sure. any advice would be greatly appreciated! i’ve also paid for the loseit app and it recommends eating 2200 for aggressive weight loss of 2 pounds a week, but that just feels really high to me so i’m really struggling to try that out as i’ve seen myself losing weight at the deficit i’m in , and i don’t want to ruin progress. thank you for reading !

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Night shift cravings

I currently have 2 jobs. This setup started a few months ago. J1 is from 10pm - 5am, J2 is from 5am - 10am. So a total of 12 hrs online, technically.. but in reality, I just work 0-60 min on J1 and sleep the whole night due to light load, 3x a week.

However, on days that there are scheduled meetings, deadlines and whatnot, I exceed my caloric deficit. Despite eating healthy foods throughout the day, at night my cravings are through the roof. I cant start or continue my work, which is just repetitive most of the time (admin stuff). This negates my effort in deficit, and I end up maintaining instead of losing. :( It has been going on for 3 weeks now.

I don't know what else to do. I can quit J1 but this will prolong my financial goals. But I also have a weight loss goals this year!!

Has anyone experienced this, and do you have any suggestions? Thank you!

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Are these macros safe for an aggressive cut?

For context I’m a 25 year old male. I’m 6 foot and 210 pounds. I’m fairly muscular just with a layer of fat everywhere. I’m trying to keep my muscle (and build a little extra) while shedding 35 pounds of fat. I exercise daily with weights and cardio. I have struggled with weight loss for years. I was fat as a kid, then lost all the weight, then have slowly been gaining it back for the past 5 years. I’m feeling very motivated but just wanted to get any comments on if this is safe or if I would be starving myself.

Calories: 1500

Protein: 150g

Carbs: 113g

Fat: 50g

Any advice would be greatly appreciated!

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Weight loss has stalled after beginning lifting

I’ve been in a calorie deficit for a while and have been steadily losing weight. However, recently (like maybe a week and a half ago), I began lifting every night. I haven’t necessarily gained any weight, but I’ve been staying in the 124.2-125.2 range since I started.

My question is: is it possible that muscle growth resulting in extra weight can happen that fast?

To be clear, I am not eating more to compensate. I’ve been staying roughly at 1300 which is around a 250 deficit for me (which I’m ok with. my weight loss remaining slow isn’t really an issue for me as I’ve lost 60lbs already)

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How Fixing your Sleep can Change your Weight Loss Journey

I used to think weight loss was only about diet and exercise—until I dug deeper started looking for new strategies.. It turns out that prioritizing 7-8 hours of quality sleep is a game-changer. Better sleep can help your late-night snack cravings stabilizing your hunger hormones, and even gave you energy to crush workouts. I dug into the science poor sleep messes with cortisol and insulin, which can sabotage progress. Now try to follow this routine (no screens + herbal tea) and blackout curtains. Anyone else notice sleep impacts their weight loss? What’s your “sleep hack”? Or if you’re struggling, what’s keeping you up—stress, schedules, doomscrolling?

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Unsure After Seeing Dr & Nutritionist

This is my first time ever working with medical staff to manage/lose weight. I saw a doctor at a weight loss clinic just over one week ago. She gave me a whole packet of info, but told me she wouldn’t go too in depth but to see the nutritionist in one week (who I saw two days ago) and she would help. All week, I ate my meals based off the info in my packet, which is as follows:

Breakfast: Carbs = 0-5 grams and Protein = 30 grams Lunch: Carbs = 30 g and Protein = 30 g Dinner: Carbs = 30 g and Protein = 30 g

I have followed this through the week, but have been feeling hungry pretty much all day. I expect to have some hunger as I make the changes to my diet, but I am feeling miserable and defeated. I work at an office job, and do not get the luxury of being able to really prep breakfast, so have been using a protein shake there. I feel like all I am eating is eggs, nut butter, veggies, and cheese :(

When I saw the nutritionist, she did not give me much helpful info in addition to seeing the regular doctor. I asked for other ideas for meals/nutrition and explained that I have been hungry even with meeting my protein and staying my carb goals all week, and she was pretty dismissive. She told me to avoid snacking and that I shouldn’t have a protein shake as my breakfast, even when it was in addition to eggs usually. I left feeling like it was a wasted appointment and like she did not want to actually talk with and help me learn better ways to eat.

I guess I am feeling troubled and do not feel like the diet parameters I was given really feel sustainable for daily living… I expect to feel a bit hungry as I adjust, but I have been miserable.

I do not want to outright quit trying to make diet changes/lifestyle changes, I am ready! But I need some additional help.

What worked best for you? Is more intuitive eating/less calories okay, if remaining mindful to get more protein and less carbs, but going over the 30 grams I have been advised? Just looking for some advice if it’s okay to be eating whole grains/rice/beans/protein pastas/oats, etc, as those are largely things I’ve been told to rule out. Thank you in advance and looking forward to any tips or advice!

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is it ok to lose weight without having a goal weight or using any scales?

I want to lose fat, not just weight , and gain some muscle, as I lost weight last year but in an unhealthy way (restricting calories to below 1,100). I have a bad habit of obsessing over numbers, and even last year when I was close to my goal weight I was still starving myself. I gained weight back for my health (doctor told me to), but I would like to lose some fat and gain muscle because I lost a lot of muscle. I don't want to weigh myself anymore or have a goal weight, and I want to lose weight slowly and healthily. I'm in a smaller calorie deficit (''m eating 1,500) and I don't know how to tell if I lost weight or not without scales. I don't want to get discouraged by the number on the scale because I've been lifting weights and eating protein so I know it might not be fat. Are there other goals I can work towards , or ways to check my progress other than numbers? Another thing I've been wondering is if it's going to be more difficult for me to lose fat because of my unhealthy weight loss and weight gain from last year?

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Starting gym while on a calorie deficit. Looking for advice.

I'm 20 years old, male, 5'7", and currently weigh 71.5 kg. Just under a year ago, I was 81 kg, and at the start of December 2024, I was 77 kg. Despite this weight loss by eating at a 500 calorie deficit, I don't see much difference in my appearance—I still look fat. Or perhaps I haven't noticed. I have chest fat, particularly under my arms, a prominent belly, and large love handles. I was aiming to get to 66kg~ from deficit alone, without gym, to stop looking 'fat'.

I asked on several subs what weight I'd have to reach to stop looking 'fat', and learned that there is no real answer that applies to everyone. I was advised by everyone to begin gym now, rather than put it off until I've reached a satisfactory weight. I assumed it would be right to enter a healthy weight range first, then begin gym, but it seems I am wrong. NHS BMI puts the upper bound of healthy weight range at 66.6kg for someone of my circumstances (ethnicity included), which I was aiming for to stop looking 'fat'.

I decided that I will start gym now, alongside my deficit, as everyone has advised. I think my goal weight will still be 66kg~. I'll work towards it with gym + deficit. My primary goal is to no longer look fat, rather, to look lean.

I just feel really confused right now though. I have lots of questions, I would appreciate help.

1. Is it right to do a deficit alongside gym? Should I stick to a 500 deficit?
2. How does weight training/gym/working out 'work'? Does it make me lose weight? Is it just that fat is turned to muscle?
3. Will I look better, say, at 68kg having done gym for 2-3 months, rather than getting to 66.6kg without gym?
4. Should I be so concerned with BMI and entering a healthy weight range?
5. How should I begin with gym? I've only been once and for like a total of ten days, I don't know what routine to take on.
6. The first time I began gym I may have overdone it. I went with a friend who was really poorly experienced, and I think I hurt my elbows. I had weird elbow pain 'in' and on the outside of the elbow, if iirc.
7. Can I 'transform' my body in say, 4 months, beginning from next week? From looking fat as I do now, (overweight according to BMI by some 5kg), to not looking fat, and looking lean?

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Tracking burnout

Hello! I am new here but I have been on a weight loss journey for a year and a half and have lost 70 lbs 🍾. But lately i have felt absoulutely burnt out with tracking every single thing i eat lol. im really struggling with keeping going and want to start eating more intuitively. If you went through this when did you start to end tracking calories? i will add i run 2-3 times a week and strength train in between i love working out but hate having to track everything. Any advice would be amazing! Ty

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Losing weight when perimenopausal

Currently struggling to lose weight - typically eating 1300-1500 cal per day, which should be a deficit for me. Weighing, logging, including drinks and alcohol etc... I've pretty much maintained for 6 months and becoming rather despondent! Bloods suggest I'm perimenopausal but nothing else significant. BMI currently 27 and hoping to lose about 7kg. I don't know whether to cut more or focus on exercise and building muscle. I'm looking at HRT for symptoms but no idea if this will push the weight loss.

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No results after 6 weeks, feeling defeated

Hey guys, over the past few years since I started work, I've (31M) gained over 7kg / 15lbs due to physical inactivity (WFH), binge eating and stress. I used to be really physically active (rockclimbing, football, MMA etc.) but have found it difficult to sustain while working.

As such, my 2025 resolution was to lose the weight, but through small sustainable and achievable discipline. The goal was to make life changes which I commit to, with a very conservative goal of 3kg / 6.5lbs weight loss in 8 weeks.

Baseline: Height: 167cm / 5"7 Weight: 75kg / 165lbs Exercise: NA Diet: 2 meals a day + snacking

Weight loss program: Exercise: - 10k steps/ day, everyday - Gym 4 times a week - HIIT class / 5km run 2 times a week - Diet: 2 meals a day, but reduced portion size and adding protein, no snacking - No alcohol

However, I'm 6 weeks in and I'm absolutely devastated that I'm exactly at the same weight that I've started at. Visually, I'm starting to see progress in my arms and shoulders, but my beer belly is still massive.

I understand that some of the fat loss could have been offset by muscle gain and increased glycogen stores. And to address the meal changes, no, my portion sizes did not increase since 2024 baseline, other than swapping carbs for protein (eg. Less rice, more chicken). I also weighed in at the same conditions (11am every Wednesday before meals).

But evenso, I just cannot fathom how I'm not losing any weight at all?? I mean I'm not even expecting severe weight loss, but this is just so demoralizing. ChatGPT has said that a possibility is that my reduced meals has lowered my metabolic rate, but even so... It makes zero sense.

I have a Fitbit which tracks my daily calorie burn. In 2024, I was averaging 2.4k/day. Now, I'm at 2.9k/day. Even if there is an overestimatation, it's the same device throughout this journey. There is no possible way that I'm eating 3k calories in those 2 meals. Heck even 2.5k calories is a stretch. This makes ZERO sense. Please help :(

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Weight loss plateau

Struggling with weight loss and getting weaker.

Hello, I’m a 23 year old who is 6’2, 182 pounds and roughly 20% body fat. I’ve been over weight most my life. Was 212 pounds 2 years ago then lost a lot of weight got down to 169. Then decided to “dirty bulk” (worst decision ever) back up to 205. I’ve now been stuck at this 180 pound mark for awhile, I’ll lose weight then have a travel week or go home for holidays etc and a weeks worth of bad eating off puts my progress. I count my calories, I weigh everything out, I lift 5 days a week and do incline cardio 7 days a week, I get 10,000 steps a day, I sleep 8+ hours a night. I eat 1700-1800 calories 150-190g protein a day. My lifts have been the same for over half a year maybe even gotten weaker. I’ve tried changing reps, exercises, etc. I get good rest. I owe it to myself to see my abs once in my life. I know they are overrated but as a life long fat kid I owe it to myself to have the discipline to get there. I’m so confused as to why I’m eating so few calories and still struggling to lose weight, I’m starving some days and don’t let myself eat.

I wouldn’t mind getting weaker if the weight loss results were there but they aren’t. So I’m basically getting weaker and not losing any fat.

Any ideas where I could be going wrong would be nice, as well as where I should adjust my caloric intake to? I’ve recently raised my protein to 200g minimum a day and still at that 1700-1800 calories.

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Post Weight Loss

I’m (34F) 135 pounds down from my highest over 4 years. This is a question for men and women who have lost a significant amount of weight and have dated after weight loss. Do you find that potential partners are put off by your weight loss? I’ve had 2 men show interest until they find out I used to be obese.

I have also found people rat themselves out to me and make crude comments about people in bigger bodies, not knowing my past. It’s wild.

Would love to hear your weird/eye opening post weight loss stories. Specifically around dating, but other topics are interesting too.

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Did your health improve after losing weight?

So I’m pretty far along my weight loss journey. I’m at the bottom of overweight bmi as I am 199 pounds at 6,3. I want to be ideally 170 ish.

I was just wondering if your health improves after losing weight. I have noticed some bad effects of even just being overweight. Such as worse sleep quality, out of breath running, can’t stand up as long, sex is worse etc.

Did life and your health improve for you when you got fit and lost the weight? Do you notice improvements in things that were previously damaging your health?

I really want to get fit and be able to join sports teams again without it being hard to run around tbh. I know what I need to do I just need to get over that last hurdle lol.

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How I Finally Beat Late Night Snacking - Simple Tricks That Helped Me Drop 15lbs (And Keep Them Off!)

After years of struggling with late-night snacking, I finally cracked the code and wanted to share what worked for me. This was seriously my biggest hurdle in weight loss, and breaking this habit helped me lose 15 pounds over three months.

Here's what actually worked:

Brushing my teeth right after dinner. This sounds so simple, but it creates a mental "end" to eating for the day. Plus, nothing tastes good with that minty freshness!

Having herbal tea ready to go. I keep a few flavors I love (apple cinnamon and vanilla chamomile) and make a cup when cravings hit. The warm liquid is surprisingly satisfying.

Moving my evening routine away from the kitchen. I used to watch TV in the living room, which meant easy access to snacks. Now I watch in my bedroom or home office.

Setting a firm "kitchen closed" time. Mine is 7:30 PM. I even put a sticky note on the fridge as a reminder.

The key was finding replacements for the habit, not just trying to white-knuckle through the cravings. These changes felt sustainable, and I've kept the weight off for six months now.

Hope this helps someone else who's fighting the same battle!

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Love Your Body: 5 Tips for a Healthy Valentine’s Day

With so much emphasis on love around Valentine’s Day, we’d like to suggest that you turn your love inward and think about some ways that you can love yourself and your body. Whether you are just starting out with a healthier lifestyle or you’ve been at it for a while now, you likely know that the journey has its ups and downs.

But no matter what life throws your way, you deserve to treat yourself well. Oftentimes, that means not being so hard on yourself. When you make a mistake, accept it, learn from it and move on. Don’t dwell or allow yourself to spiral out of control. You can always get back on track.

It’s time to give yourself some credit and show a little love to the body that has gotten you this far in your journey. To help you shift your focus toward loving your body and doing good for you, we’ve rounded up some fun tips for a healthy Valentine’s Day.

19 Delicious Desserts to Add to Your Valentine’s Day Menu

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Show yourself some love this Valentine’s Day with these five healthy tips:

1. Crush your chocolate cravings.

While chocolates might be the quintessential Valentine’s Day treat, there is a way to get your chocolate fix without totally derailing your diet with a heart-shaped box of sugar-packed sweets. The Leaf Weight Loss Blog is filled with nutritious and delicious chocolate recipes, such as our Flourless Chocolate Raspberry Cake. You could also satisfy your sweet tooth in a healthful way with one of these healthy chocolate snack hacks!

Nutrisystem offers a variety of chocolate treats on our snack menu that are both tasty and weight loss-friendly. We’re totally crushing on our Chocolaty Fudge Bar, Chocolate Flavored Pretzels and Chocolate Brownie Sundae.

2. Cook dinner at home.

Instead of making a reservation with your V-day date, why don’t you consider cooking a meal together at home? It can be romantic and fun to prepare an entrée and share it cozily at the dinner table. You can still light candles and even dress up if you want. Take a look at the recipe section on The Leaf for a wide range of meals that fit into your Nutrisystem program.

By cooking at home, you’ll save money, fat and calories. Many restaurants tend to use more oils, sugar and salt in their food preparation. This can cause a single meal to provide most or all of your total recommended daily calories. The fact is that you could make a much healthier version of the same meal at home.

5 Creative Valentine’s Day Ideas That Don’t Involve Food

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3. Make wise choices.

Of course, if dining out is one of your favorite things about the holiday, there are ways to do it that won’t totally set you off track. For instance, you can plan ahead by researching restaurant menus online so that you’ll be able to make a smart choice. Look for veggie-based dishes or lean meats that are grilled or baked. Avoid fried foods and meals with creamy sauces.

Keep your portion sizes in check by splitting an entrée with your date or immediately boxing up half of it before you even start eating. You can find many other smart tips for dining out right here on The Leaf! Take a look at the Nutrisystem Dining Out Guide so that a dinner out doesn’t derail your healthy eating plan.

4. Get your heart pumping.

If you want to show your heart some love this Valentine’s Day, then you should get it pumping with a fun activity that you enjoy. Whether it’s cycling, going for a jog, doing yoga or walking with a friend, choose something that you love to do so that it’s fun and rewarding.

If you’re paired up this holiday, you might consider trying out a partner exercise. Just do a quick internet search for a “couple’s workout” and you’ll discover many great ideas to strengthen both your body and relationship. Of course, if you’re rocking it single this V-day, you can still love yourself and your body by getting that heart rate up and improving your cardiovascular health.

10 Ten-Minute Workouts

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5. Spread the love.

Taking care of your mind and spirit is incredibly important and something that you might be thinking about this Valentine’s Day. Why not share the love this February by making a date with a local volunteer organization? Donating your time and effort to serve those in need is the perfect way to give back to others. Whether it’s handing out meals at a soup kitchen, organizing shelves at a local food pantry or even taking shelter dogs for a walk, you’ll feel good about spreading love to others in the community—and you’ll make a difference in their lives, too.

The post Love Your Body: 5 Tips for a Healthy Valentine’s Day appeared first on The Leaf.

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Highschool Athlete to College Non-Athlete Difference

I recently came across my highschool recruiting page that I made for myself and was kindof surprised by how badly college has effected my health. I have never been a big tracker of my weight especially not back then when I was really involved in my sports and so I didnt have a bench mark for pre-college me except for the fact that I had to add my weight for recruiters.

Recently since I’ve started on my weight loss journey and have been weighing myself and have seen that from then to this new years I had gained 65 pounds (from 165 - 230) (for context Im F22 5’9”) and it really kickstarted my journey to not exactly get back to where I was but at least get some of my athleticism and fitness back and in the last month i have lost 10 lbs. Anyways I thought I’d just share since Im sure im not the only former athlete who is struggling with this and would love any tips on how to get back into a fitness mindset after focusing mostly on school for so long.

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I Lost 80Lbs and Want to Offer Free Advice – Free Coaching!

I see tons of posts on this subreddit that remind me of where I was a few years ago – trying to lose weight for the first time and failing miserably. My first attempt was keto, which involved eating unseasoned chicken breast with melted cheese on top (yikes!). I didn’t know what I was doing, but I was determined not to give up.

Over time, I dove into the science behind our bodies and became obsessed with nutrition and fitness. Four years into my weight loss journey, I’ve lost a total of 80 pounds (from 252 to 172 lbs), and I feel a strong obligation to pass on the knowledge I’ve gained.

If you have any questions – big or small (pun intended!) – feel free to ask me. I’ll do my best to answer them and help you on your own journey.

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Track Daily, Track Everything

I want to throw out a challenge to anyone on a weight loss journey (or even those just looking to check in with themselves): for the next month, track everything daily. Not to overhaul your life in one go, not to force changes immediately, but just to get a clear idea of where your baseline is.

Track your:

• Steps & any exercise
• Calories (no need to even stress macros, just total intake)
• Sleep
• Weight

This isn’t about aiming for perfection. It’s about awareness. So many people jump into weight loss trying to change everything at once, but if you don’t even know where you’re starting, how can you realistically know what needs to change?

Tracking gives you clarity. Maybe you realize you're way more sedentary than you thought, or that you're overeating just enough to stall progress.

The best part? You don’t have to commit to making changes right away. Just log everything for 30 days and see where you’re at. If you’re just starting out, this can be your foundation. If you’ve hit a plateau, this can help you pinpoint what needs tweaking. And if you’ve already lost the weight, this can be a great way to check in and make sure you’re maintaining in a way that works for you.

I like to do this myself every now & again to get a baseline as to where I am at, I understand that no one wants to live life tracking like a meticulous bot built to run the numbers but 30 days is super beneficial to get a baseline but be honest with yourself or else it's not worth it.

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Binge eating

I will sometimes be out for lunch during the week, eat fast food somewhere (I have fast food maybe 3-4 times per month). Usually a sandwich and nuggets. But then I will pass another place on my way back to work and think, man I would love to have that right now. So I go through that drive through as well and eat another sandwich of some kind. Then I will be miserable the rest of the afternoon, usually spiking my anxiety too.

This is not normal behavior. Can anyone relate to this? It's like I need to pause for 5 minutes and think about what I am doing and why I am doing it. But I never stop to think. I have ruined my 10lb weight loss progress I made last month when I cut out refined carbs. I also have a similar eating pattern at home after dinner, etc. I have again lost control of my diet.

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Removing loose skin without surgery?

29F, 5'5", right now 135lbs. I'm right around my goal weight, maybe 10 more pounds I'd like to lose max. I'm ecstatic to be at this weight and feel great, but have mild/moderate loose skin and it's driving me mad. It's not like I've lost this super quick; I started at 255lbs a few years ago, but most recently lost ~60lbs in 1.5yrs. The skin is primarily around my belly button and hip bones, and under my arms, especially armpit area. I'm thinking about losing more because I hope it'd get rid of it, but I have a feeling it won't go away with more weight loss. Does anybody have any recommendations that I can give a try that isn't surgical/procedural, like a serum/topical product? I'd be up for trying it for 6 months before moving to a procedure approach, but I'd really like to avoid that and avoid scarring.

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Am I eating the right calories?

Fair calorie goal?

Hi everyone.

Female / 292lbs / 10-20mins of walking 7 days a week.

On FatCalc.com My BMR is coming in at 2,315 calories and my TDEE is 3,341 calories at sedentary and 3,671 at a low active level.

Is eating 2100 calories a day enough for sufficient weight loss?

The walking I do varies in pace, it’s not really intense but my heart rate definitely gets up. Some days I walk longer. Like on Sunday, I did a 50 min moderate hilly walk.

I have always struggled with weight and so I don’t want to eat too little and then fail my weight loss journey but also don’t want to eat too much and be losing weight too slow.

Hope this make sense! Appreciate any advice!

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Reevaluating Goals

Hello, all. Seeking those who are into the math of deficits and how nutrition works. Let's get some stuff out of the way.

1) I'm F, 28, 4'1, SW 170, CW 133, GW ~100 ? (tbd)
2) I have attempted to talk to my doctors about this and received zero medical professionals' help. Imagine the giant shrug emoji.
3) I have an abnormally short/small body due as a side effect of a medical condition. If you are of average height, DO NOT compare yourself to me or my numbers. Please and thank you.

I've lost approximately 37 lbs. My weight loss has slowed down due to getting sick and a few other issues, but I used that as an opportunity to practice maintenance (which I've been able to do successfully, wootwoot).

But I've been maintaining my weight by eating an average of 1000-1200 calories (probably closer to 1200 because I hadn't tracked as closely during the maintenance period). This means a 500-calorie deficit for me would be around 700 calories. To adjust to that, I've been aiming for 800 calories, which, to my amusement, is the calorie goal Dr. Now sometimes gives his bariatric patients.

A calculator says that at my goal weight, I'd be eating around 1100 calories to maintain that. Does that sound correct?

And also, my bloodwork has come back perfect in re nutrition, so the foods I'm eating isn't hurting me. I suppose I'm looking for confirmation that my math is correct, that I can safely continue to aim for 700-800 cals daily and that I should continue to lose about a pound a week until I hit my goal weight. Which, I'm planning on reevaluating that when I get there.

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Loose Skin?

I've been obese for my entire life, and was 230lbs when I first started my weight loss journey. I'm trying to get to 125lbs (currently 185lbs). It's a big jump, and I'm really scared that it'll leave me with a ton of awful loose skin and stretch marks. :( Does anybody have experience with this? and / or, what can I do about it?

I know that it's still smart to lose weight just to be healthier, even if I'll be left with loose skin. But the thought of it is so scary that it's really discouraging me. My #1 reason for losing weight is absolutely appearance, so to do all that and end up with loose skin is terrifying.

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