[Challenge] European Accountability Challenge: 1st June 2025

Hi team Euro accountability, I hope you’re all well!

For anyone new who wants to join today, this is a daily post where you can track your goals, keep yourself accountable, get support, and have a chat with friendly people at times that are convenient for European time zones. Check-in daily, weekly, or whatever works best for you. It’s never the wrong time to join! Anyone and everyone is welcome! Tell us about yourself and let's continue supporting each other.

For all new people that have joined this month, at the start of the month we do a roundup of what happened. We'll also talk about our goals for June.

How was your last month?

You're free to structure this however you want, but think about the following topics:

• How has your weight loss progressed? Better, or worse than expected?
• What are some Non Scale Victories that you've experienced this month?
• Did you set goals, did you keep to them?
• What went well during last month, what could need improvement?
• What important lessons did you learn?

Today is also the goal-setting day for the coming month!!

If you're new, every first day of the month we think about small goals we want to achieve this month. They can be weight goals, exercise goals, or anything really... An important aspect is that they are SMART goals: Specific, Measurable, Attainable, Realistic, Time based...

• Do you have a goal weight for this month, if yes, what is it? For example: maintain a 0.5kg loss a week.
• Do you have exercise goals? For instance, get in 10.000k steps a day
• What plans do you have for your diet? Do you have goals there?
• What are some non-weight/exercise-related goals you have? Here, get creative. Past participants have used this section to stay accountable for their homework, learning languages, pledging not to order junk food, ...

If you’re new, please introduce yourself! Let’s kick some ass!

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Weight Loss after pregnancy

I had a baby a few months ago and I’m looking to start getting more serious about losing weight. I am in my early 30s, 5’4”, and 143 pounds. Prior to kids I was around 120 pounds and had a great metabolism. I never needed to diet but ate healthy for the most part.

I am not a very active person. I do not have a gym membership as I do not have the time to physically get there. With kids I’ve found walks to be the most convenient and can walk a mile or two a day with a stop at the playground.

Looking for advice. Any home workouts that are recommended that are doable with young kids who need constant attention? Any free apps that you find beneficial for calorie counting? Anything you can share is appreciated.

Looking to get back to 120 and tone my stomach (which I don’t know could ever go back to where it was after c-sections).

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When does water / glycogen drop-off normalize?

When does the effect of water / glycogen stores being burned (creating the illusion of rapid weight loss) taper off so you know for sure that you’re losing actual fat? For reference, I am 24 years old and 5’10.

I ask because I just came back from my very first DEXA scan, and was really taken aback at how my maintenance calories were way lower than I thought, yet I still went from 212lbs to 199lbs at only a deficit of 100 calories in a matter of 4 weeks.

Using the Katch-McArdle formula I initially calculated my maintenance calories at roughly 2300, meaning I’d need to cut down to 1800 to lose 1 pound a week. (Did not know my body fat percentage, so that wasn’t factored in)

The new DEXA scan results showed me that my body fat percentage is 34%, so I plugged that figure into the formula and it gave me wildly different numbers. 1900 roughly for maintenance, 1400 to lose 1 pound a week.

Meaning I lost 13lbs in 28 days while only eating 100 calories below my true maintenance intake.

I started officially cutting calories on May 3rd. Assuming I lost an extra amount from water / glycogen stores dropping off initially, around 4-5 lbs, I’d have been down to 207-208lbs within the first week. And I was, I distinctly remember my surprise at the unexpected progress!

Since then, it’s been 3 weeks, which means I should have reverted to losing one pound a week to end up around 204-205lbs. But I’m down all the way to 199lbs.

I want to know if it’s possible that my water / glycogen stores are still burning off and making it seem like I am losing more than I actually am.

That would explain why despite only eating 100 calories below my projected maintenance intake from the DEXA scan results factored into the Katch-McArdle formula, I lost 13lbs within the span of 4 weeks.

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How to Trust My Eyes

I (26F) started my weight loss journey at 261 pounds mid January 2023. I got down to 204 pounds by November 2023 and got pregnant with my son. I had my son in August 2024 and since lost all the baby weight and then some. I’m now 198 pounds but I’m not feeling as happy as I thought I’d be. My goal is 155-160 with some muscle so I’m not far off my goal now compared to where I was at but holy shit.

I feel fatter than I was. It’s like this past week I’ve started seeing my body, fat rolls and all for the first time. I cannot believe I was confident at 230 pounds. I thought getting back below 200 would make me happy but instead I’ve just become disgusted with who I was. I think about all the times I was able to eat 2000 calories in one sitting and then have a snack afterwards and I’m disgusted. When I was 261 I don’t remember seeing my body the way I’m seeing it now and I’m skeptical that I will ever be able to trust my eyes again.

If you have gotten to your goal weight, do you feel satisfied with your body? Do you look at yourself with admiration? Or do you still see yourself as you once were?

Thanks for any and all input. I’m just feeling down I guess.

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31 Healthy Summer Chicken Recipes

Chicken is a weight loss winner in every season. It’s high in protein yet lower in saturated fat than other kinds of meat. Plus, it blends well with so many different flavors. The recipe options are almost limitless. In summer, chicken truly shines because it fills you up without weighing you down when the days are warm and sultry. We’ve gathered over 30 of our favorite healthy summer chicken recipes, so you’ll have lots of fresh ideas for enjoying it yourself and with family and friends.

1. Jalapeno Cheese Stuffed Chicken

The zingy flavor of mildly hot jalapeno peppers will light up your taste buds while the creamy melted cheese will soothe the tingle in your mouth. This dish looks like it’s complicated to make but it has just six ingredients and is ready to go in the oven in under 10 minutes. You can serve it as an entrée with sides of vegetables and brown rice or slice up the chicken breasts and put them inside a whole wheat tortilla, topped with as much salsa (a Free food) as you like. Click here for the full recipe! >

2. One-Pan Lemon Chicken Rice Skillet

When summer’s hectic schedule leaves you with little time to spend in the kitchen, you need a meal that’s easy to prepare but still satisfying and healthy. That’s the ideal time to serve this sheet pan dinner with chicken breast that the whole family will enjoy. We make it with zucchini or summer squash, which are at their peak of freshness in summer. However, you can use any non-starchy vegetables you like, including green beans, mushrooms and onions. Click here for the full recipe! >

3. Grilled Chicken Sandwich with Apple Slaw

With Nutrisystem’s handy Grilled Chicken Sandwich, you can enjoy that flame-cooked flavor without waiting for the grill to heat up. Add lettuce, tomato and onion or make it even more satisfying by topping it with crunchy sweet apple slaw you can make in minutes. It’s the ideal partner to the smoky taste of the chicken. Click here for the full recipe! >

4. Chicken and Veggie Kabobs with Brown Rice

Skewers are fun for everybody. They’re simple to prepare and cook, plus they come in individual portions that are just right for big and small appetites. We made this version with fresh summer vegetables like bell peppers and zucchini. Both taste great when grilled. Add a side of high-fiber brown rice and you’ve got a complete Flex meal. Click here for the full recipe! >

5. Slow Cooker Parmesan Chicken Stew

On those busy summer days when you wish someone else would prepare a delicious hot meal for the whole family, put your slow cooker to work making this hearty dish while you go about your business. It’s packed with protein-rich chicken, tender potato chunks and your choice of veggies, along with real Parmesan cheese. If you have an Instant Pot, you can cut down on the cooking time and still enjoy the full flavor of the ingredients heating up together. A light ad healthy broth-based bowl of chicken soup is a refreshing dinner that you’ll be craving all season. Click here for the full recipe! >

6. Marinated Grilled Chicken Thighs

Whether you’re planning a summer party or just making dinner on a warm weeknight, grilled chicken thighs are a healthy, crowd-pleasing summer chicken recipe that’s simple to prepare. Before cooking the chicken, we infuse it with flavor in our sweet and zesty marinade, made with orange and lime juice plus spices like black pepper and paprika. If you don’t have a grill or want to make this dish in winter, you can roast the chicken in the oven and it still comes out juicy and delicious. Click here for the full recipe! >

7. Strawberry Avocado Chicken Salad

If you love the tastes of fresh strawberries and spinach picked in season, this easy dish is sure to become a staple on your warm weather menu. It starts with grilled chicken and includes creamy avocado and the salty flavor of real bacon. Take it to the next level with a tasty, low-calorie salad dressing like one of our three favorites. Click here for the full recipe! >

8. Pineapple Chicken Kabobs

Grilling enhances the flavor of pineapple, adding a bit of smoky taste to its natural sweetness. It’s the ideal complement to chunks of chicken cooked over an open flame. We added bell peppers and onions for a serving of non-starchy vegetables and your favorite barbecue sauce for extra-delicious flavor. Click here for the full recipe! >

9. 3-Step Chicken Zucchini Nuggets

You can enjoy chicken nuggets with the rest of the family and stay on track to your weight loss goal. This version has a crispy coating around tender, juicy chicken breast, with the added bonus of the high-fiber summer squash zucchini to fill you up. Best of all, these nuggets are so easy to make you’ll have them hot and ready to eat faster than you can get to the drive-through window at a local fast food joint. Click here for the full recipe! >

10. Healthy Grilled Chicken Ranch Wrap

Wraps are handy for picnic lunches or wherever your day takes you. We love to fill whole-wheat tortillas with this flavorful combination of grilled chicken breast, mozzarella cheese and cool iceberg lettuce topped with creamy ranch dressing. You can eat the wrap cold or heat it up in a panini press or skillet. Click here for the full recipe! >

11. Avocado Chicken Salad Sandwich

Heathy chilled chicken salads are great for warm weather, so you’ll find a few on this list of summer chicken recipes. To make this tasty lunch quickly, start with a rotisserie chicken from the grocery store. Mix the shredded breast meat with avocado for moisture and smooth texture, then add a squirt of lime juice for a hint of tart flavor. Spread the mixture between two low-carb sandwich thins or on toasted whole-grain bread and sink your teeth into a midday meal that will keep you full all afternoon. Click here for the full recipe! >

12. Watermelon Chicken Salad

Sweet and juicy watermelon is one of summer’s most enjoyable treats, so we decided to pair it with chunks of tender chicken breast in this fresh take on a classic. It includes crisp celery and zesty red onion. Add creamy Greek yogurt, light mayonnaise and spices to taste and you have dish that’s just right for everyday lunches or summertime parties. Click here for the full recipe! >

13. Chicken Lettuce Wraps

These chicken lettuce wraps are cool and crunchy on the outside and warm and tasty inside. We load them up with a mixture of ground chicken and veggies like carrots, peppers and water chestnuts, all stir-fried with Asian flavors like ginger and sesame. The whole dish comes together in about 20 easy minutes. Click here for the full recipe! >

14. Marinated Greek Chicken Skewers

The fresh and light flavors of Mediterranean cuisine are just right for summer chicken recipes. That’s why we marinated chicken breast in a tasty sauce made with garlic, oregano, olive oil and lemon juice. Chunks of the flavorful chicken are joined by bell peppers and red onions on skewers, then grilled to bring out the fresh taste of all the ingredients. Click here for the full recipe! >

15. Grilled Balsamic Chicken

Grilled summer chicken recipes are a must-have for your weight loss menu. This one pumps up the flavor with a homemade balsamic marinade that’s easy to make. This hearty meal is perfect for your summer picnics and is great with any seasonal side dish or grilled veggies that you decide to serve up. Click here for the full recipe! >

16. Greek Shredded Chicken Nachos

Nachos are given a summer-inspired twist in this Greek Shredded Chicken Nachos recipe that packs in the seasonal veggies. Topped with creamy feta cheese, it’s sure to become your go-to healthy snack when the weather is warm. Click here for the full recipe! >

17. Teriyaki Chicken Foil Packet

Foil packet recipes are great for tossing in the oven and then taking along on summer picnics. Everyone has their own perfectly portioned meal that’s easy to unwrap and enjoy! This one is packed with flavor and is super easy to make. Click here for the full recipe! >

18. Italian Lovers Zucchini Boats

If you love the flavors of pizza and pasta but don’t want to fill up on all the carbs, this stuffed summer squash meal is perfect for you. Fiber-rich zucchini boats are stuffed with Italian chicken sausage, creamy ricotta cheese, marinara sauce and peppers. It’s a light and healthy meal that’s perfect for those hot summer days.  Click here for the full recipe! >

19. Mediterranean Panzanella Salad

Summer veggies shine in this fresh and filling Panzanella Salad that’s great for summer. Featuring a tasty vinaigrette made from freshly-squeezed lemon juice, red wine vinegar, extra virgin olive oil, spices and herbs, it’s one of our favorite summer chicken recipes. Click here for the full recipe! >

20. Rainbow Vegetable Skewers

Your summer menu wouldn’t be complete without chicken skewers! Toss on some rainbow fruits and veggies and you’ve the ultimate picnic meal. They are not only beautiful, they’re also good for you and fit perfectly into your weight loss plan. Click here for the full recipe! >

21. Zucchini Noodles with Chicken and Cheese

Zucchini is one of our favorite summer veggies. It also pairs great with chicken for healthy summer recipes. All you need is a spiralizer to create perfect veggie noodles that can easily replace pasta in your favorite dishes. This Zucchini Noodles with Chicken and Cheese recipe is super simple to make and is great for a fancy summer dinner on the patio with the family. Click here for the full recipe! >

22. Southwest Grilled Chicken Salad

Grilled chicken is always a summer staple. Throw it on a veggielicious salad and you’ve got the prefect warm weather meal. Featuring tender grilled chicken, a bed of veggies and beans, plus a tasty homemade dressing, this summer salad is every bit as tasty as it sounds. Click here for the full recipe! >

23. Chicken Spring Rolls with Peanut Sauce

Spring rolls are a light and healthy meal that’s great when it’s hot outside. We created a healthy version filled with tender chicken and crunchy coleslaw mix. Topped with a homemade peanut sauce, you’ll feel like your dining at your favorite restaurant without having to leave your house. Click here for the full recipe! >

24. Chicken Sausage and Peppers Sandwich

Skip the hot dogs and hamburgers and whip up a hearty, flavor-packed chicken sausage sandwich! This one is perfect for summer and is filled with fresh bell peppers and sliced onions, all nestled into a warm toasted bun. Get grilling and try this amazing summer chicken recipe today. Click here for the full recipe! >

25. Thai Chicken Coconut Curry

Enjoy the flavors of tropical coconut in a warm chicken curry dinner. Featuring fresh summer veggies like bell peppers and zucchini, this meal is sure to liven up your summer menu. It’s a family friendly meal that you’ll be making all season. Click here for the full recipe! >

26. BBQ Chicken Sandwich

It’s barbecue season! This list of summer chicken recipes wouldn’t be complete without a healthier version of the classic BBQ chicken sandwich. Chicken breast and smoky BBQ sauce combine with a flavorful, seasoned coleslaw in this hearty BBQ sandwich that won’t wreck your diet. Click here for the full recipe! >

27. Grilled Chicken Skewers with Spicy Peanut Sauce

Who doesn’t love a tender chicken kabob that is grilled to absolute perfection? This unique twist on classic chicken skewers is sure to keep your mealtime interesting. Grilled chicken kabobs are paired with a sweet and tangy peanut dipping sauce, which is made in minutes. Click here for the full recipe! >

28. Boneless Honey BBQ Chicken Bites

Another BBQ dish for your list of summer chicken recipes, this one is sure to please the whole family. Crispy chicken nuggets are covered in a seasoned breading and topped with a delicious honey BBQ sauce. Plus, they fit perfectly into your Nutrisystem weight loss program. Click here for the full recipe! >

29. 3-Step Curried Rotisserie Chicken Salad

Chicken salad gets a healthy and flavorful makeover in this tasty recipe. The classic base of mayo is swapped for nonfat Greek yogurt. We also add shredded carrots for an extra crunch and texture. Enjoy this Curried Rotisserie Chicken Salad on a lettuce wrap, whole wheat tortilla or on whole grain toast. Click here for the full recipe! >

30. Teriyaki Chicken Sushi Burrito

We love sushi in summer because it’s cool, refreshing and packed with protein that fills you up and keeps you satisfied. We got creative and turned sushi into a burrito, then added shredded chicken for a filling meal that everyone will love. If you need a fun and unique lunch to get you through the work week, this is just the recipe for you. Click here for the full recipe! >

31. Chicken Salad BLT

Two classic sandwiches unite in this easy summer chicken recipe. Enjoy the flavors of a BLT in a healthy chicken salad sandwich! Featuring crispy turkey bacon and veggies, it’s just as delicious as your favorite order at the local sandwich shop. Click here for the full recipe! >

The post 31 Healthy Summer Chicken Recipes appeared first on The Leaf.

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Sometimes it's important to take stock of the progress you've already made.

Recently I've been in a bit of a funk because my weight loss has come to a screeching halt. I keep rubberbanding around the same two pounds, almost breaking out of it but then overeating due to the stresses of life and undoing any new progress. Which is only adding more stress to my life, thus perpetuating the cycle.

But then today I went looking for this old video as part of a story I was telling some friends about some weird ice cream I ate once, and I was astonished by how different I look compared to then. This was from two years before I started taking care of my weight, and the difference is INSANE. It is legitimately hard to believe I was ever that fat. I'm still pretty fat now but I least I look like an actual human being instead of whatever THAT was. It's funny because intellectually I know how far I've come, but I feel like I lost that emotional understanding, and this is helping me to get it back. Getting a look at the big picture is helping me to stop sweating the small details, and I feel like it's rekindling my motivation on all this.

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How did you set your target weight?

What the title said... I'm curious as to how those who are working toward a specific target determined that number?

For context, although at one point in my life I hit 277, this most recent weight loss attempt (two years now) started at 240. When I started, I looked at myself, looked at my smart scale stats on how much of my weight is "fat-free body weight," added in a percentage for reasonable amount of body fat, given my gender and age, and figured I needed to lose about 60 lbs.

Fast forward to hitting that 180 mark and realizing I still had a way to go--clearly plenty of fat still there. So I adjusted down to 165. Got there, still not "done." Adjusted down to 160. Still not done. I asked ChatGPT how to visualize a poundage and it said that you can roughly estimate 5 lbs of body fat to be about the physical dimensions of a loaf of bread. So looking at my current body, I see a loaf on each thigh, probably, and one on my stomach. So I'm *still* approximately 15 lbs away from done. That's not great, but it's okay. I'll get there, but I have to say that I would not have looked at my 240-lb body and thought I needed to lose 95 lbs. Maybe I was delusional but it's kind of eye-opening to know how far off my original estimate was!

So I'm curious as to whether people are working from self estimate, a target set by a doctor, or what?

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Should I just trust the process or revisit my calorie deficit?

I started my weight loss journey at 230 lbs and I’m down 40 lbs over the past 4.5 months! Currently sitting around 190 lbs, female, 5’7”. It’s been a steady and mostly smooth ride… until now.

For the past couple of weeks, the scale hasn’t budged. I’ve been eating about 1600 calories on weekdays and closer to 1800 on weekends. I’m not doing any formal workouts at the moment, but I do get in about 8,000 steps a day on average.

Now I’m wondering — should I adjust my calorie deficit further, or just stay the course and trust the process? I’ve heard that plateaus are normal, but I’m not sure if this is one of those times to tweak something or just be patient.

Anyone else been through this? What worked for you when the scale got stuck?

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Summertime and Sunshine: The Perfect Time to Get More Vitamin D

It’s been long known that vitamin D plays a valuable role in health. From supporting our immune systems to promoting brain, bone and lung health, it’s very important to get enough of the “sunshine vitamin.”

Our bodies require vitamin D for many functions. For example, we need it in order to absorb calcium, iron and other essential nutrients. Vitamin D deficiency is a serious concern and unfortunately more common than many may realize. Vitamin D deficiency symptoms include fatigue, regular sickness or infection, bone or muscle pain, mood disorders or hair loss. If you are a deficient for a long time, it can lead to serious problems, such as autoimmune, cardiovascular and neurological conditions.

Since vitamin D is a fat soluble vitamin, it’s also possible to get too much of it. While this is rare, vitamin D toxicity is serious and can lead to high amounts of calcium in the blood. This is generally caused by large doses of vitamin D supplements. If you have any questions or concerns about vitamin D supplements, speak with your doctor to assess your needs and determine what is right for you.

It’s important that you’re finding ways to get this important vitamin in healthful doses. With summer just around the corner, now is the perfect time to soak up some sunshine and get vitamin D! Incorporate healthy vitamin D-rich foods and outdoor exercise into your Nutrisystem weight loss plan. Here are some tips that may help:

7 Signs You Need More Vitamin D

Read More

Get your vitamin D naturally from foods.

As with any vitamins and nutrients, whenever possible, it’s ideal to get your intake naturally. According to The Academy of Nutrition and Dietetics, “Nutritional needs should be met primarily from foods and beverages — specifically nutrient-dense foods and beverages.”

There aren’t too many food sources that contain naturally occurring vitamin D. However, there are some healthy options that can easily be incorporated into your Nutrisystem weight loss plan. Salmon and other fatty fish are one of the best choices! You can also get it from certain types of cheeses, egg yolks and mushrooms that are grown under UV lights.

Many of the foods in America are fortified and can give a dose of this important vitamin. Fortified foods have the potential to provide most of your vitamin D intake. Common fortified foods include cereal, milk, plant-based drinks, orange juice, yogurt and cheese. Check the label to make sure you are buying a fortified version.

Seek the sunshine.

Vitamin D is the only nutrient the human body produces when exposed to sunlight. And now that summertime is rolling around, it’s a great time to start getting those daily doses of vitamin D by getting outside!

According to Medical News Today, “The skin produces more vitamin D when in the sun during the middle of the day, the time it is at its highest point in the sky. When spending prolonged time in the hot sun, wear sunscreen, and stay hydrated.” They also explain that your skin color and the amount of skin that you expose to the sunshine will influence how much and how quickly you make vitamin D.

Make sure that you’re using proper sun protection. Sunscreen is important to help reduce your risk of skin cancer, which is the most common cancer in the United States. Overexposure to sunshine can be problematic, so as with most things in life, balance is key.

According to experts at Yale Medicine, “Because skin cancer, particularly melanoma, can be such a devastating disease, it’s best to use sunblock when outdoors in strong sunlight for any prolonged length of time. Because this may limit the amount of vitamin D you get from sun exposure, make sure your diet includes sources of vitamin D from foods or supplements.” Again, always speak to your doctor before taking a new supplement.

Are You Getting Enough Vitamin D?

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Get out and get moving.

With the weather continuing to warm up, you can make getting outside a win/win by not only boosting your intake of vitamin D but also being on the move and torching calories. The key is to get outside and get moving.

Whether you want to go for a walk, hit the trails to hike, ride a bike or maybe go for a swim, people tend to really enjoy being outdoors—and may end up burning more calories as a result. There may be mental health benefits, as well. A study, published in Mental Health & Prevention, found that exercising outdoors reduces stress and improves overall wellbeing.

For so many reasons, green space is good for us! We spend so much time in front of screens and breathing in filtered air that simply being outside really does our bodies good. And it gives us lots of ways that we can keep our bodies active and moving!

One of the best ways to stay active all summer is by switching up your routine so that you don’t get bored. There are many different summertime exercises and activities that can keep those pounds coming off all season long. Check out some of our favorites here! >

Smart choices for your body.

At the end of the day, it boils down to making the best choices for your body. Spending some more time outside during the summer will give you just the vitamin D boost you need along with more opportunities to stay active. In the end, that’s a win for your health.

*Speak to your doctor if you have any questions about vitamin or vitamin D supplements, as well as before making any dietary changes. 

10 Foods High in Vitamin C

Read More

The post Summertime and Sunshine: The Perfect Time to Get More Vitamin D appeared first on The Leaf.

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15 lbs away from my previous start weight

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

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

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Fretting about going over

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

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

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Starting Out

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

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

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

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

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

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Stuck in a circle?

Hi,

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

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

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

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

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

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

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

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

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

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

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

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

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

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Weight loss vs menstrual cycle

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

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

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

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

https://imgur.com/a/DxXQ4Rf

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

Will update if/when I reach my goal weight.

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Regaining weight!

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

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

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

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

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Advice on actually building stamina

Hey folks!

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

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

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

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

Hiii it's Boo Boo The Fool checking in 🤡

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

🫣 Is it really that bad?

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

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

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

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

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

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Screwed up big time

Hello,

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

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

Thank you for reading

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Beginner question

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

Height: 5’6 CW: 165lbs GW: 130lbs

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

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

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Questions about post-deficit

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

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

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

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

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

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

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

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

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

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Possible better explanation for the whoosh effect?

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

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

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

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

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Hers Weight Loss - Kit 1 Experiences

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

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

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Loose skin after losing 130lbs

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

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

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

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

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

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

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A month of intuitive eating

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

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

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

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

1. Intuitive eating is not intuitive!

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

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

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

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

1. Exercise is awesome for inducing appetite

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

1. It’s not about tricking your body

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

1. Snacks are great!

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

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

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

1. A healthy relationship with eating takes time

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

1. Food is a genuine joy in life

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

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