Thursday, July 31, 2025

[Challenge] European Accountability Challenge: 1st August 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 August.

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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My Weight loss Journey

Hey Everyone! I just wanted to share a little bit about my weight loss journey, I really felt in my heart that I should share a bit about what I went through, this is going to be a little long so bear with me.

About 6 and a half years ago I was 380 pounds and doing pretty poorly, I was taking pills for Diabetes, high cholesterol, high blood pressure, just walking around was very hard, I couldn’t go more then 2 or 3 minutes before I needed to sit, the hardest part of that was the pain I had in my back. I remember this one day where all I did was stand up from the couch and I got incredibly dizzy, that was the moment I decided to do something about my obesity.

So I formulated a plan, I asked God for help and strength, it took me 5 and a half years to drop from 380 to 200 pounds, but I did it, around the time I weighed 230 pounds I decided to join a gym and it was one of the best decision I have ever made, I remember that according to my scale at home I started out with 24% Muscle and 30% body fat, I realize that home scales aren’t really accurate but it was a base to which I could compare down the road.

After 2 and half years of going to the gym 3 times a week to lift weights and for the last 8 months of doing 2 spin classes at the gym along with the weight training, I’m currently 189 pounds with 41% muscle and 16.5% body fat, I’m 41 and I feel pretty incredible but can you believe that when I lost my weight I discovered that I had severe scoliosis, a 40 degree curve to be exact, apparently my fat was hiding the scoliosis, I remember thinking that I solved one problem just to walk into another one lol, and so I’m still battling, still with back pain, but still finding a reason to keep going.

About a year ago I had a tummy tuck to remove a stomach apron but I was still left with extra skin, I have calculated that I have about 6-12 pounds of extra skin left over, on my arms, legs, chest, back and still some on my stomach, I knew going in that it was going to take multiple surgeries to get mostly everything removed.

This was hardest thing that I’ve ever done but I am so thankful that I did, I honestly wasn’t sure if I’d still be around at this moment had I not made those changes, going through all this has given me a new appreciation for life, the human body (the amount of abuse it can take and yet we can still bring it back, its incredible) the people (I’ve met some pretty nice and kind people over the last few years that I wouldn’t have had I not lost the weight) and when I think about that one specifically, it bums me out, but I feel blessed to be where I’m at. Still a long ways to go though, to everyone who’s battling, i believe in you, i truly do, keep it going, don't quit, you’d be surprised to see just how far you can go, i know i was.

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Update: Challenged my Self-Image and Attended a Punjabi Wedding

Original post here

First, a big thank you to everyone who read through the first post, despite its length, and showed your support. It really made me feel the love, and I doubt I would have posted a follow up without the amount of support you have shown. I LOVE this community!

Now onto the story of last night, the second night of a wedding party that I never anticipated attending.

Tuesday night was a high for me. It changed more about my way of thinking and overall outlook on life than anything else I’ve ever done in the 20ish years I’ve been actively working on weight loss. It made me realize that I had built this veritable fortress in my head that was preventing me from experiencing any kind of happiness.

I’ve posted before on this, but part of my journey resulted in realizing that happiness is not a state, but rather a reward. Once I recognized that it is futile to chase after the elusive perpetual state of happiness, that that is only a false ideal that we are beaten into believing exists from commercial and social media, it helped set the stage for what happened this week. It’s not the headline, but I feel it’s really worth drawing attention to.

So, with that in mind, and after Tuesday’s incredible adventure, Wednesday night came around.

I had spent most of Wednesday reading comments from my original post, and sharing it with people in my life that are important to me. It felt like an intermission, where the first half of the story was told, but the climatic conclusion was still yet to come.

So I was incredibly excited about last night. The friends I had made the night before had invited me to return for an even bigger party. I had felt so welcomed and accepted the previous night that I couldn’t help but fixate and become all but obsessed about what was to come last night.

Then, it got weird again. I had built up so much anticipation for part two of the story that by the time I had finished work, the doubts had started working their way into my brain. “How could the night possibly live up to the standards I had built up over the last 24 hours?” Anxiety set in. “Last night was a novel experience. Novel experiences tend to be one-shot deals. This wasn’t going to be novel any more. Were people even going to care that I was there? Am I just going to be the fat guy in the corner again now?”

I decided not to go. I didn’t want to ruin the experience and the memory from the risk of things not living up to my anticipations. I convinced myself that nothing was going to top the previous night and if I tried, I’d only end up trivializing the memory.

So shortly after work, I crawled into my old familiar comfort zone. I laid down on my bed, closed my eyes, and fell asleep. “Last night was enough,” I convinced myself. “No need to risk disappointment.”

An hour later I woke up to the alluring beat of the music that had caught my attention the previous night. It was a steady, dance-worthy thrum that pulled me out of my slumber. I’d like to say it was a gentle awakening, but it wasn’t. I woke up in a panic.

“What the fuck am I doing?!” I shouted to myself. “I can’t miss this! The story isn’t over! What was I thinking???”

I jumped out of bed, cleaned myself up and got dressed. I all but bolted to the door. I was no longer afraid of the potential disappointment that I could face, but rather I was in a state of panic that I was going to miss a unique opportunity that wasn’t going to happen again any time soon.

I rushed a few doors down, angry at myself for building up excuses again in my head with reasons not to go.

I got to the house, and there were a lot of people out front. They were all in Indian formalwear—gorgeous coloured, well-fitted garb that just exuded celebration and joy. (Subnote for the cynics out there: yes, I use em dashes, and no, I’m not AI 😝)

There were so many people on the front lawn that my inner shithead voice was screaming: “turn back, underdressed white boy! You don’t belong here!” But, I punched that inner voice in the face and let the big smile that was itching at the corners of my mouth come out. I waved and exchanged greetings to some of them. They were all new faces - none I recognized from the previous night. I commenced my walk down the side of the house to the back yard. “This is happening,” I realized, heart racing. “This is real.”

I felt a tap on my shoulder. “Oh no! I’ve been caught! The jig is up!” My inner shithead quickly took over. I slowly turned around, convinced I was about to be asked to why I was there.

I turned to meet a youthful but concerned face. “Hold on a sec, brother.”

“Nooooo!” I cried internally. “This can’t be a sad ending. It wasn’t meant to happen this way. I was supposed to be here. This was meant to happen.”

“Your collar is sticking up. Let me fix it,” he said as he reached behind my neck and adjusted my shirt.

I welled up with tears. I tried to hide it, but I couldn’t. I hugged the stranger. “Thanks man!” He patted me on the back and nudged me towards the backyard party. “Have fun!” He said.

I got out back. I was there. I made it. I savoured my victory for a moment before I was struck again with uncertainty. “Now what?” There were so many people. More than the previous night. I looked around for a safe spot—either a place I could reclude myself to or a familiar face (em dash again is mine!).

It didn’t take long. Maybe 2 seconds before the guy who had initially invited me to the previous night’s party saw me, broke away from his conversation and came to greet me with another hug. “You came back!” He said. “You keep challenging my doubts. Didn’t think you were going to come last night and didn’t think you were coming tonight, but you proved me wrong both times.”

We shared some laughs and a brief exchange and from there, everything was going to be ok. I think my inner shithead voice of doubt and self-judgment just gave up at that point. It wasn’t going to win. When it had my exclusive attention, it had a chance, like an abusive friend or partner, but like most if not all voices who thrive on power over someone, it just cowardly disappeared when it was challenged. And I had backup that night. The friends I had made on the first night all came over to greet me when they saw me. I belonged.

And then something I never expected happened. I met someone I had all but forgotten about. It was the old me. Although he was a bit older now, there was no mistaking it was him. The old friend that felt comfortable around people; the guy who was just happy to be a part of something wonderful; the person who had life in him and wanted to enjoy every new experience. He wasn’t jaded, even after all these years. He was just appreciative of being able to be a part of this world and saw there was an a fountain of adventure and new friendships to be discovered. God, how I missed that guy. I was overwhelmed.

There were so many new memories formed last night, but I’m going to save some of those just for me. For now. They will come out in form of anecdotes and stories that I share with loved ones and new friends as the years go on. But for now, I’m going to keep them as little special treasures, waiting for the right time to share.

It was a good night. I exchanged numbers with a few people and the future holds adventure once again. I even have the old me at my side again. I have no doubts that my abusive voice is going to keep trying to hold me back, particularly during alone times. But he’s on very shaky ground now. Happiness isn’t a state of being, but a reward. And I have enough of those rewards pocketed after this week that I can pull out when I need them the most.

Thanks for reading another mile-long wall of text. And thank you for encouraging me to post this. It gave me a chance to reflect on the real value of this week.

Much love to you all!

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Healthier Eating for a Picky Eater

I’m 21 years of age and I’m tired of being a picky eater. It makes weight loss and managing PCOS symptoms so much harder.

That being said, I cannot stand the taste and texture of most vegetables. Outside of onions, uncooked carrots, lettuce, cucumber, etc. I can’t do it.

I wish I was the type of person who could eat steamed broccoli straight out the bag. I’ve even gone as far as considering researching how to scientifically rewire my taste buds (I know stupid).

For other picky eaters, parents of picky eaters, Etc. please give me your practical tips on incorporating vegetables and leafy greens into your diet without hating every second of it. I’m not that much of a cook either, so everytime I’ve tried preparing vegetables such as broccoli to make it taste better it’s always just hot and bitter.

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Wednesday, July 30, 2025

Is my weight loss journey healthy

Some stats for background info I am a 28F 5’4” at the start of my journey I was 138 pounds, which was the heaviest I’ve ever been, and I am down to 123 pounds. I’ve lost roughly 1.5 pounds a week. My goal weight is 120 pounds. I had a certain date I wanted to hit 127 pounds by and now I have a certain date I want to 120 pounds by. My weight loss happened quite fast. I started a calorie deficit and got to 123 pounds, surpassing my goal weight of 127 pounds, in a faster time frame than I thought I would. I upped my calorie intake, just recently, because I am extremely happy with my body at this point and have a much longer time frame to lose the 3 pounds by now. What I am worried about is when I am ready to maintain my weight, is weighing everything I eat healthy? As of right now to stay in a slight calorie deficit I am still weighing everything I eat and using MyFitnessPal to track my food intake. I don’t want to be excessive with counting calories, but I don’t think I can eyeball portion sizes without over/underestimating.

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Struggling during weight loss and calorie deficit.

I’m trying to lose some weight (at absolute most 10lbs/5kg) - specifically fat. I don’t have an exact “calorie deficit target”, but these past days I’ve been in a deficit ranging from -300 to -700.

I’m average height for a female (5’5/166 cm) and already on the slim side (according to bmi). I have a small frame and short waist, which makes me appear stubbier and less “curvy”.

I have always wanted to either lose weight or tone up. I’ve lost some weight, even too much, but gained back healthy weight. Still struggling to get that “toned” look. I’m really active and have started implementing more strength training (body weight) and have now divided it into splits that focuses on different body parts. Not sure how it’s working since I’m very impatient to get results. ;’)

The weight loss isn’t really the main problem, but the deficit is. Past times I’ve tried to be in a deficit, I’ve ended up hungry and exhausted without any energy. This time I’ve managed to sustain basically normal energy levels and haven’t been suffering. Of course, calorie counting takes up time and effort, but that’s not too much of an issue. I always feel really down during calorie deficits, especially since I have pmdd which makes that part of the month an absolute mess.

I also find myself fixating a lot on counting calories and it’s easy to get stuck - like it’s scary to stop.

Any advice?

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Tuesday, July 29, 2025

Why am I like this?

I've basically been on my weight loss journey most of my life.

Looking back to when I first thought I was fat is heartbreaking, because I was 9 years old. I always had such thin friends, and I hit puberty pretty early, so my curves made me insecure. I have felt uncomfortable in my body for as long as I can remember.

I have been working out from home for the last 15ish years. I have this pattern... I'll get very into my new health routine, I'll lose weight/build muscle. Then something will happen - I'll complete a workout program, or go on vacation, or get sick/injured... Doesn't matter what it is that happens, the result is always the same. I'll just stop everything.

I truly can't think of a single reason why I continue to self sabotage. (I've heard of people subconsciously sabotaging because they were once SA'd and don't want to attract attention in case this occurs again, or they subconsciously gain weight to spite a parent who cares too much about appearances... Etc.) I have never had anything like this happen, so I'm even more frustrated because I don't know what the mental block is, but I know one must exist, because WHY?

I'm trying to get back on the horse this week, but I'm just so frustrated and feeling defeated. This is such an unhealthy way to live, but I don't know how to overcome this weird mental obstacle.

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★OFFICIAL WEEKLY★ Tantrum Tuesday: Share your complaints, vents and gripes July 29, 2025

I Rant, Therefore I Am

​Well bla-de-da-da! What's making your blood boil? What's under your skin? What's making you see red? What's up in your craw? Let's hear your weight loss related rants!

Please consider saving your next rant for this weekly thread every Tuesday.

Due to space limitations, this may be a sticky only occasionally. Please find it using the sidebar if needed.

Don't forget to comment and interact with other posters here, let's keep the good vibes going!

Daily Threads

Weekly Threads

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Monday, July 28, 2025

Question About Movement

I’m a 62-year-old female that currently weighs about 288 with a goal weight of 150. I’m down from my all-time high of 380 (really? Did I used to weigh that?! It’s been 4-5 years or more since then.) I’m not even really sure how I lost it after years of being on every diet ever!

I’ve gained and lost tons of weight over the years, but have not done well maintaining any significant weight loss except this most recent amount. I was 20 pounds lighter, but then I went through a phase where I just started eating like a fool. I gained this 20# and it will not budge!

Here’s my question, how do people pass the time from roughly 7 pm until they go to bed? All I want to do is sit around and watch TV (I do get up and walk a few minutes every hour). Or do people just go to bed really early? I know sleep is a big component of weight loss . . .

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What’s something you stopped doing that actually helped you lose weight?

Most weight loss tips are about what you should start doing — eating clean, exercising, tracking macros, etc. But I’ve been wondering... what about the stuff you stopped doing?

Like maybe you stopped obsessing over the scale, or stopped skipping breakfast, or stopped doing super intense workouts you hated.

Sometimes the biggest progress comes from letting go of stuff that wasn’t working or was stressing you out.

So I’m curious, for those of you who’ve lost weight (or are still on the journey), what’s something you stopped doing that made a real difference?

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17lbs in 1.5 months

Hey, just wanted to share something with someone!
I started this weight loss journey at 183 lbs on June 9th, and I just weighed in at 166 lbs, down 17 lbs! 🎉

At first, I wasn’t super consistent with my calorie deficit. From June 9–22, I was kind of winging it eating too little during the day (maybe 1000 calories and 60g of protein), and then ending up starving at night and binging on like 4 vegan Insomnia cookies... which probably added 1200+ calories. Not ideal.

But starting June 22, I got serious:

  • I began tracking my calories daily (aiming for 1200–1400 max).
  • I make sure to hit 90–100g of protein a day.
  • I joined a boxing gym and go 4–5 times a week to their conditioning/cardio classes (~425 calories burned per class according to my Apple Watch).
  • Two weeks ago, I added their strength training class 3x a week after my M/W/Sun cardio sessions.
  • In July, I also cut down on carbs, only having them once a week (1–2 cups rice or 4 corn tortillas max).

To help with cravings, I swapped the cookies for things like Toto protein cookies, Aloha PB Cup bars, and protein anabolic ice cream, total game changers for my sweet tooth!

I've kind of been in hermit mode during all this. A big part of that is because being around certain friends tends to throw me off. For example, my friend who's on Ozempic and his cousin back when I was doing 75 Hard, they’d say things like “live a little” whenever I passed on pizza or drinking. They made me feel like I was being too hard on myself for trying to make healthier choices. Meanwhile, I never judged them for not finishing their food or for how they were managing their own health stuff. Even when they looked a little slimmer or anything, I would compliment their hard work and never tried to sabotage/make them slack their goals.

His cousin especially would comment on people’s weight like actors on TV or even mutual friends who gained weight and that just started to really bother me. It made me feel like I couldn’t focus on my own goals without being lowkey judged or guilted. It also made me think they were secretly commenting on my weight gain too.

So yeah, that’s part of why I pulled away and went into hermit mode. I just wanted to focus without the pressure or commentary. Now that I’ve seen them again recently, I’m re-evaluating those friendships a bit. Even though friends/ colleagues at work, some other friends and at people the gym noticed the change and my clothes are definitely looser those friends didn’t say anything at all. Not that I need constant validation, but it definitely made me reflect on how supported I actually feel around them. Sorry for the rant but I just wanted to tell someone.

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Struggling Mentally After a Long Weight Loss Journey

So in March 2023 I got sick (Covid, I think but it wasn't serious. It affected my appetite and I felt like I probably lost weight so ran with it), on the day I first weighed myself I was at 165.6kg at 183cm. My goal weight was originally 90kg, the lightest I've been on this journey was 84.7kg a couple of weeks ago. Today I'm sitting at 86.9kg because my weight has been creeping up lately and I'm not sure why. I've been obsessing lately with scaled weight and it's really affecting my mood and it seems to completely ruin my day when it's showing higher yet I barely care if it goes lower because I feel I should be doing more. People tell me a lot that I can't have much more to lose and that I'm going to be too thin but I still look at my gut and see fat (even though I know a good portion of it is loose skin). Navy body fat calculations have me at 19.6% BF and an expensive BIA scale had me at 16.8% the other week but I'm still struggling to be happy and accept myself and I'm not sure if I ever will. I've decided to take a break from calorie counting this week in the hopes that two things happen. Firstly that my body resets itself and that I can try and stop obsessing and spiralling mentally.

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Sunday, July 27, 2025

starting my journey

pls take down if not allowed!

im new to my weightloss journey and looking for beginner tips and tricks. im 23 y/o female. im currently about 230 lbs and 5’4. about four years ago, i was closer to 140 lbs and hoping to get back down to that weight. I’ve gained a lot due to bad eating habits and stress. if anyone who is in or has been in similar shape- please drop your beginner tips below! I’m trying to be patient with my weight loss journey so i understand results aren’t immediate

ive been going on walks at night (about 2-2.5 miles a night) and trying to drink more water. im open to any advice and suggestions :) thank you in advance

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Three month progress

29,male,6’

Started on may 1 at 258lbs, currently down to 213.7. First three months lost nearly 45lbs just watching what I eat and staying active. Hoping to drop another 30lbs in the next three months to hit my goal of being somewhere in the 180’s. Weight loss has started to slow down, feels like I’m losing a bit of steam as well. Going to keep pressing forward, hoping to get a second wind. If not I will just slug it out until I hit my goal.

Exercise consists of working a physical job, getting my 10k steps in daily, and putting in 30-50 miles on the bike each week. Meals are looking like, usually a lean source of protein. 93/7 ground beef, grilled chicken, or grilled pork with a potato. Carb sense wraps, keto bread, fat free cheese. Egg whites. Non fat Greek yogurt, cottage cheese, fruits and vegetables.

Going to increase my activity level and increase my calorie deficit for this second half of the journey. Just want to get the rest of this weight off me, then I’ll increase my calories to maintenance, and focus on trying to build some muscle. Hoping to have a whole new physique entering my 30’s.

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Losing weight but the scales say otherwise???

For nearly 2 months now I’ve been on a medication that’s killed my appetite (not weight loss medication, just a side effect), I’m very obviously losing weight quite quickly. None of my clothes fit anymore, I’m wearing jeans I haven’t fit into in 5/6 years. It’s very obvious I’ve lost weight. But my scales just aren’t reflecting it. According to the scales I’ve only lost 2kg, but going off my deficit I should be losing at least 3-4lbs a week. I’m not working out at all so it’s not that I’m gaining muscle. Any ideas as to what could be causing this? It’s not the scales as I’ve used multiple sets to check and I doubt it’s inflammation as I can’t work out on these meds

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Not losing weight - definitely in a calorie deficit

About me: 35M, 5'8, Current weight 75.6kg, goal weight 65kg, BMR 1690, TDEE 2400, Body fat ~19.6%

Hi All,

I've been on quite a weight loss journey, at my highest of 95kg in 2020 I lost about 20kg over the course of 2 years and kept if off, and for the last couple of years have been sitting between 69-76 kg.
Over the last 3 weeks I have relocated and have completely changed my lifestyle. I walk on average 14,000 steps a day and go the gym 3 times a week minimum to do a weight session +/- cardio sessions

I have been religiously tracking my calories for the last 4 weeks, aiming for an intake of 1500 cal a day, every single thing I have put in my mouth has been tracked on MFP, weighed, barcodes scanned, I had an initial loss in weight of 1kg and 1% body fat in a couple of days, which I assume to be water weight. Since then, my weight and BF% has been the same for exactly 3 weeks. At no point in this period of time have I eaten more than 1700 calories in a day, I've exercised, I've had a water intake of over 2 litres. My scales show me my body fat percentage, muscle mass and water content, and they are all the same. There has been no movement.

I am at a complete loss as to what to do here, what to change to make this better because by all accounts I have done everything I am supposed to.

Does anyone have any suggestions?

Thank you!

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Saturday, July 26, 2025

Water retention

I hate water retention so much. I started my weight loss journey last September and I’ve been doing calorie counting ever since. It’s nothing crazy I only lost like 15kg since and I was going at an OKAY pace I wasn’t in a rush, I used to be overweight now I’m at a normal weight, and up until like June I didn’t really care about water retention. Like every once in a while I’d overeat like go over my maintenance by like 1-2k and I’d wake up the next day very bloated and I wouldn’t care cuz I knew it was just temporary I just didn’t care. Now water retention bothers me, not even water retention in the belly but anywhere else. Like if it’s just in my belly fine but I’ve been obsessing over the idea and feeling like if I retain water it will show in my whole body. And it’s not like it happens this often for me to worry about, I don’t go over my maintenance a lot it’s every once in a while but when it happens it feels so shitty and now I feel like water retention is always on my mind. If I’m not drinking enough water my brain will starting thinking WATER RETENTION. The worst part is, I don’t hate it because I look puffier I just hate it because it makes me feel like something is different about me just because I went over my maintenance by a few hundred calories. Like, idk how to explain it, like, my body can change because of a few hundred calories and I just look different and that kinda bothers me😭 and I know that you never look that different because of water retention, you just look a bit puffier or softer ajd most probably only you will notice, but it just bothers me that MY BODY CAN CHANGE LIKE THAT SO QUICKLY. I have a history of obsessive thoughts and OCD and I’m not saying this thought in particular is because of OCD but it’s definitely becoming a bit obsessive.

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1lb vs 2lbs a week

28F/5'4/208lbs

Edit: forgot to add that I work at a thrift store 5 days a week from 8-4:30 running clothing racks from the back to the sales floor and hanging them up. Would y'all say this is enough to up it from sedentary?

Hi all! I'm just getting started with my CICO journey and have been doing loads of research on achieving a safe/acceptable deficit for my body.

TL;DR for those who don't feel like reading: Can i start at 2lbs where I'm at weight wise or is it too risky? 1-1 1/2lbs instead?

Here's some history:

I began my most recent weight loss journey on June 2nd after seeing I was yet again back up to 230lbs the night before and started keto immediately. So far I've been pretty successful! I'm hovering around 210-208lbs this past week depending on fluid fluctuation. However, I did a little bit of CICO around this time last year and had lost a little before falling off the bandwagon due to lack of motivation from shark week and water retention. I remembered how it's more flexible than keto in that you can eat pretty much most things as long as you don't go over your limit for the day. I live with my family and husband who love to eat so it's been sort of a challenge ignoring all the carby foods 😅😅😅

Anyway, I'm determined to make it this time. I was a chicken nuggets and macaroni autistic kid, so I don't even remember the last time I was a size small. My parents both have heart issues in their families and mom is a type 2 diabetic from struggling with her weight most of her life. I had gastric sleeve surgery in 2018 at 250lbs along with a 300+lb ex who was very stubborn and had a horrible relationship with food. Unfortunately I allowed his influence to hinder my success, so seven years later I'm still obese. I want to change this while I'm ahead of the health game.

From what I understand, 1-2lbs a week is a generally healthy rate of weight loss. I've calculated my sedentary TDEE to be about 1990 based off of calculators and the LoseIt! app, which I just downloaded today. 1lb a week is 1,490 and 2 would be 990. This is what I'm wondering about - 1,200 is about the minimum for most healthy function, you can get away with less if you're heavier and have more fat to lose. Obviously I'm excited to get this weight off me but I don't want to hurt my body in the process. Can I start with 2lbs given my stats and if so when should I tone it down to 1-1 1/2? Or would it be better if I start with that from the beginning?

Thank you all! Looking forward to this journey. ❤️

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Friday, July 25, 2025

Approaching the 140s, Never Thought I'd Do It

Firstly, my title is a bit of a lie. I did think i could do it, but only after a few months of steady weight loss.

My stats are F19 5'6" SW: 230lbs CW: 152.8lbs GW: 140lbs.

Currently, I'm on track to be below 150 in a few weeks. At my highest weight, i somehow thought I was 165lbs. Yes, i thought i was 65lbs lighter than i actually was.

Before i was weighed, i figured i just had to lose 10-15lbs and id be fine. didn't think too much about it. Never thought i actually would cause "I'm not that big." But i was.

When i got weighed at the doctors, that was my turning point. Originally i wanted to just get to 185lbs, no longer obese. Then it was 175lbs, my weight at 15. Then 165, the weight i thought i was. Then 154, the highest end of healthy weight (according to BMI.)

The whole time, i had set an arbitrary goal of 140lbs, as an end goal. Now that I'm almost in the 140s, I'm realizing this is only the beginning. I need to train and get stronger.

Truly the betterment of health never ends, and who knows, in a few months, i may be transitioning to a bulk.

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Shifting to Maintenance?

Hi! With the exception of a few holidays, I’ve spent the past eleven months in a very consistent deficit—and I’m happy with the results! I’ve gone from 175 (realistically, 180?) to 120 lbs as a short woman, which is nothing to sneeze at. I have around 10 lbs I’d like to shed eventually, but I’m at a point where I’m happy enough with my body and feeling pretty intense diet fatigue, and I think it’s about time I take an extended maintenance break and hopefully build some muscle.

I’d love to hear any tips people have about the transition! I know it’s just… do what I’ve been doing but eat more, basically, which sounds easy enough in theory but obviously trips people up in practice. The last thing I want to do is gain everything back, but I also can’t sustain eating in a deficit forever, obviously, lol. Were there any foods/exercise practices/habits that worked for those of you maintaining? Did you jump up to maintenance calories or reverse diet? How much of a weight fluctuation should I be expecting—when would I have to take a step back and recognize that I’m gaining, not maintaining?

What I’m struggling with most is the mental: I can’t really accept that I should be eating more than my deficit caloric budget, so I feel guilty for eating over that number even if weight loss is no longer the goal. I’d really like to deal with these feelings now rather than once I’m at my final goal so I don’t feel encouraged to drop too low, especially since I know it’s coming at the direct expense of strength development. Any tips on dealing with that would be much appreciated. Thanks!

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Men over 40: How was your life made better by weight loss?

Basically the title. Struggling with motivation and I want to know if it's worth it. Currently 6'2' and 300lbs. I'm not prohibited from doing things that I used to be able to do (other than ziplines and ride tourist horses, but none of that bothers me). And I've always maintained working out, so I can still move about fairly easily.

But my clothes don't fit well. I look more frumpy, I more tired - but I don't know if that lifestyle, age, or weight. I don't get as much positive attention from people (men or women) when out and about. Wife isn't as keen for sex.

What changes did you see that you would go through this journey all over again?

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No weight loss after a month of diet and exercise: I'll keep going, but I'm demotivated

(28M) I honestly kinda need to vent, but also I feel severely discouraged right now and found this sub-reddit and it has left me thinking. I've always been overweight, ever since I can recall. Always 2 sizes above the average size my friends were. I did not weigh myself during my teenage years, but I did when I turned 24. I was at 220lbs. I started a journey to lose weight in back in 2021 by changing my diet and working out (cardio + strength training). I lost 10 lbs on the first month and I was amazed, I really thought I could do it. I continued for 5 months. Since half the 3rd month I plateau'd at 205 lbs and was unable to get past it. My body just wouldn't cooperate anymore. I stressed out, and when got a full-time job, I quit the gym and bounced back.

4 years later and now I weight 250lbs. I measure 171 cm. Obese. I'm getting married in 6 months to the love of my life, and where I live it's tough to find suits that fit me, because of my size. I felt determined to lose weight, not only to be able to find a suit, but to have a better lifestyle, and give my future wife a healthier man. I've been working out for 4 weeks (3 to 4 days a week), I changed my diet again, I've been tracking cals, trying to eat at a deficit. I've been feeling the pump when doing strength training, and I've been making sure to spend enough time doing cardio, following the gym trainer's instructions.

I weighed myself at 250lb when I started. I weighed myself again yesterday. My weight loss after these 4 weeks is exactly 0.00lbs. I'm demotivated, discouraged and I feel again like my body is just not gonna help. I don't get the chance to say this often, but I profoundly hate my body, I am a 100% ashamed of it, I hate it when I have to change shirts in the gym's locker room and someone comes in and sees me without a shirt. I am worried that and I hate the fact that I gain weight so fast. I see posts here with people saying how they managed to lose 10 or 15 lbs just by dieting and I feel like a failure.

So that's that. I'll keep going. I still have an ounce of motivation left: she deserves a better version of me. My stupid body will give me hell, and I'm feeling like torturing it the next 6 months to force it to lose that fat, but I know that's not the right way to go.

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Thursday, July 24, 2025

How long do you wait to see weight loss before adjusting cals?

F, 39 5’7” SW: 170 GW: 155

I want to lose 15 lbs and feel as if I’ve been trying to do so for the past 5 years on and off without results. I got to my goal weight before COVID fairly easily and now the weight just won’t come off. I’ve been on my current try for two weeks without any movement at all; measurements are the same, weight has remained the same. I’ve gone as long as four months in a deficit without seeing any change so I’m just not sure what’s going on.

Per my trainer, I’m eating 1,600 cals and 150 G protein per day. I used my TDEE with light activity to come to 2100 and subtracted 500 from that to keep it sustainable and I don’t add exercise cals back in. I’m strength training four days a week and doing HIIT training 1-2 days/week, and do steady state cardio for 45 mins the other four days. During my last try, I was at 1400 and not losing for three months. I don’t feel like I can go down to 1200 or 1300 and am already feeling so burned out from constant weighing of food/protein tracking. I’ve seen doctors and all labs always come back normal. Just thinking maybe I need to exercise and not worry about my weight, as I carry it proportionately. Any thoughts? I’m so tired of trying

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Weight loss stalling right before a milestone

This is more of a rant than anything and I know heaps of people experience the same thing but having your weight stay the same for a week or 2 is so disheartening :,)

I’ve successfully lost 8.5 kgs (18lbs) in a time frame that I’m very happy with just by being in a deficit and going on daily walks to hit 10k steps but around 2 weeks ago I joined a gym and for some reason the scale just isn’t budging … I know it’s probably a coincidence since this is the first time it’s happened to me on this journey and I’m trying to stay motivated (which I haven’t REALLY had an issue with) but my god I just want this 1.5 to be off so that I can look forward to the NEXT milestone . I’ve only been hitting cardio at the gym since that’s all I’ve been comfortable with so far but I do plan on weight training soon so it’s not like this is muscle building in my legs or something right ? I’ve been adjusting calories consumed as I’ve been losing so I don’t think that has anything to do with it either .

Anyways . I don’t know if I’m waiting for the whoosh effect or WHAT but it needs to hurry UP 🥲

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Is weight loss temporary?

As someone who has lost from 97kgs to around 80kgs and still going i just read some studies about how rare weight loss and especially keeping the weight is

It shows that about 1 in 100 persons who has been obese will ever go back to their normal weight and even worse 5% to 10% of those who has ever lost the weight will end up keeping it off and not regaining it

Which is kinda disheartening, and i was wondering if i keep the diet for life and just change the life that i have will i still gain it back? Does that mean there's no actual solutions?

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Wednesday, July 23, 2025

Figuring out steps and motivation

33 F SW-224 / now 185 / GW 140

I want to figure out how much I should walk everyday to at least get moving.

Background-my story-my cry cry lol-

I am exhausted by the end of the day. I am a mom to two small children with little help. We start our day at 6 am, get myself/kids ready, make breakfast/lunches, drop off to two different schools the. Go to work. I am a hairstylist and I am on my feet all day. Pick both kids up, cook dinner, do bed time routine and then I have me time. Like I’ve said, I’m exhausted by the end of the day. I used to do 3-5 days a week at the gym and now that seems like a hit or miss on going, go a few weeks consistently then life stuff gets busy, kids/we get sick and I’ll stop. I love going to the gym but sometimes I just get so over all the rushing around from picking up kids, going to gym then cooking and getting kids ready for bed all by 8.

I would love any parents who finds this relatable with any advice to give.

I usually hit around 10,000 steps easily by the end of the day. So how do I figure out how much I should walk to aid weight loss because I can at least aim to walk nightly or a few nights a week. I also do have a weighted vest to wear for it.

Thank you ❤️

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I look the exact same after six weeks

I started of bmi 31 and although I haven’t been consistent with 10k steps I’ve been in a calorie defect around 850-1300 calories for six weeks. Absolutely no progress has come of it. I’m bmi 29 now but I’m certain all the weight I’ve lost is water weight nothing else. I’ve taken progress pics and everything but there is no difference. I look the EXACT same visually and I’m wondering how on earth that’s possible especially since I’m not even moderately in a defecit. I’m even more surprised because I’m starting off obese. I thought I’d see results quicker than someone that’s at bmi 24 trying to tone down to bmi 22 or something. It’s harder to see weight loss when you’re thinner but me? I get that weight loss takes time but it’s super discoursing especially when most peopel start seeing results from the 3rd/4th week. I can’t imagine losing purely 8kg water weight or BARELY any fat in almost two months of doing this. It feels like it’s all for nothing. Even others have been shocked by how long I’ve been doing this because people can barely see a difference so I know it isn’t a body dyspeptic thing. He’ll AI thinks the same thing too. You could think ive been spending the last six weeks binging like my usual lifestyle over the past few weeks when I’ve been through hell and back trying to maintain this.

I know I calculate calories correctly because I feel it. I feel the slight fatigue and other symptoms of being in a deficit. I use a scale to calculate every gram of what I eat. I have been losing weight slowly I started at 92kg now I’m 84. Which is why I’m sure it’s just water weight in losing. When does the real like deal kick in? Will I really have to do this nightmare for six months to finally get there?

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Weight loss not noticeable

24F, 5’6 and I’ve been weight lifting 3-4 times a week & have gone from 157lbs to 143lbs & I feel like I don’t notice a difference. I’ve started adding cardio finally & I’m wondering if that’ll help me notice some fat loss. I’m just not sure why none of my weight loss seems noticeable.

The only “noticeable” difference is I definitely have more muscle which is great & part of my goal, but I’d also love to lose fat. I’m also incorporating a calorie deficit (1,700 calories), & maintaining high protein (130g) but was curious if there’s anything I can do make a noticeable difference. I don’t think the number of the scale matters as much as my appearance but it’s hard to stay motivated when I’m not loving my progress.

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Tuesday, July 22, 2025

My ED is complicating my weight loss, and I don't know if my new doctor will take me seriously. Need advice/venting

Around 2019 I noticed I started to steadily gain weight with no changes to diet or exercise. I was 170 then, 5'5'', and while not thrilled I was far more content. I could run, and I enjoyed moving around easily. Now, 2025, I'm 291.

I have a thorough check up scheduled for the 24th of this month and I'm terrified of not getting taken seriously because of the weight. It doesn't help that I'm afab.
I need answers. I need to find out what's happening to me.

However, I'm far from a stranger to medical neglect and mistreatment. During my budding symptoms in my early 20s, I was told to my face that I'm being "A typical Woman" and "Stop pretending". My schizophrenia was showing up harder than ever, and after a life long battle of trying to mask, it couldn't be hidden anymore.

That's just one example.

Almost every day I have to force myself to eat. In my mind I'm still that size 4 I was for over a decade, and looking into the mirror makes me not recognize who I'm seeing. I'm scared of not being believed that I struggle to eat. I get nauseous and my throat closes. If not for medication, I wouldn't eat at all.

But something is wrong. Blood work over the past 6 years has come out "normal." So I'm scheduled to do it again in a few days, and I'm terrified. If it comes out "normal" again, what can I do? I can't just keep getting bigger and bigger, I want to be able to run again. I want to live somewhat normally.

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Body Recomp help!!!

Over the past year, I’ve managed to lose about 50 pounds, which is something I’m really proud of. However, despite what sounds like a significant amount of weight loss, I honestly feel like my body doesn’t look all that different. When I look in the mirror, I don’t really see much of a change. My overall body shape appears the same to me, and it’s honestly been pretty discouraging.

Even with the weight loss, I’ve only gone down one pant size—which just feels… odd? Like, I would have expected more of a difference in clothing size after dropping that much weight. Maybe that’s not unusual, but it feels underwhelming to me. I thought I’d notice a more obvious difference in how my clothes fit or how I carry weight, but that hasn’t really happened in the way I imagined it would.

I’ve shared before-and-after photos on my profile in case that helps provide some context. But to be totally honest, when I compare the two sets of pictures, I really don’t see dramatic differences. It’s super frustrating to put in the work, stick with it for so long, and still feel like your appearance hasn’t changed much at all.

Has anyone else gone through something like this? I’m wondering what I can do moving forward to actually see noticeable changes in my physique or body shape. Should I be doing something different—maybe adding strength training, adjusting my diet, or changing up my workout routine? I’d really appreciate any insights or advice from people who’ve experienced something similar or have tips that helped them see more visible results.

https://www.reddit.com/u/cosmicsaturnian/s/siNJhCpeVi

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Macros/calorie question- not seeing weight loss

Hi all,

First time poster! I hired a personal trainer to lose weight for my wedding in February 2026. I’m 5’6 and my starting weight averaged 162 between May & mid-June. I started with my trainer at the beginning of June and my macros are: 1,200 calories a day, 130g protein, 100g carbs and 32g fat. For exercise, I’ve been walking 4.5 miles 4-5x a week, peloton 4-5x a week and lifting with my trainer 2x a week. I just weighed myself today and I’m at 158. I’m getting a bit discouraged because I’ve been working so hard, weighing and tracking all of my food and I was hoping to see more of a change on the scale. To be fair, I do feel more lean but I’m a bit worried that my calories are too low- there are some days I don’t hit the 1,200 mark. Just looking for general advice, support, thoughts…whatever is out there. Am I being unrealistic in hoping I would have seen a bigger scale change? I was pretty out of shape when I started training since I was rebounding from a herniated disc/sciatica that was so bad I couldn’t stand up to put my pants on. Anyways- thanks for reading and the thoughts!

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Monday, July 21, 2025

Medication Saved My Life but Also Robbed me of my Body

About a year ago I was put on a medication due to being diagnosed Bipolar One Disorder. This medication saved my life, but also made me gain over 70 pounds in less than a year.

Today I am starting a weight loss journey to drop down to 190 pounds by May 2026. I feel excited to go on this journey with more support this time. This is my first time losing weight in a healthy way as well.

I plan to do this by being mindful of what I am eating as well as working out 5-6 times a week with my body weight and resistance bands.

I started a community page to keep me accountable to myself, if anyone wants to join it's totally free of cost.

We can use it to keep each other accountable as well.

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Realistic expectations on how should take to lose 25% body fat?

I recently did one of those InBody scans (I know they aren't 100% accurate) and have a long term goal of loosing 25% body fat (currently over 50%). I've been overweight my entire life, I'm about to turn 27(f). I enjoy weight lifting much more than cardio, but I know I need to add more cardio to make this possible. I take kickboxing 2-4 times a week, I try to lift 4x a week (upper lower a/b workout split). I worked at a gym during 2023 and had the most weight loss I've ever experienced (about 40lbs) from May to December. I wasn't doing it the right way (skipping meals entirely) or for the right reasons (male attention), and some emotional things set me back. As of this year I've gained it all back and then some (last time I weighed in I was just shy of 270, which is the higher end of what my weight hovers around, usually somewhere between that and 240). I want to do this the right way. I want to hold myself accountable, motivate myself, and learn to make myself do it even when the motivation is gone and I'd rather rot in bed or eat junk until I feel sick instead of workout and cook nutritious food at home. What is a realistic timeframe for this goal? It's not even just a specific weight, but a %, which I assume means the lbs I need to lose will depend on how much muscle I build. For added info, I also have PCOS. I don't take anything for it, and I have no interest in weight loss medication or surgery. To each their own, but I know myself and if I can't do it naturally, I would only sabotage myself with using medical intervention. I want to build muscle, but I want to be much leaner than I am now. I struggle with counting calories, I know meal prep helps but making food choices are very stressful, and I don't want to prep something I'm not gonna eat and waste money. My main goal is to get to a place where working out is habit, and I don't have to overthink every food I put in my body. I'm 27 in a few weeks and I would love to get rid of my childhood self hate and disordered habits by 30. My mother, who I love but did a number on me mentally, still struggles with her 1980's disordered eating habits and unhealthy mindset in her 50's, I don't want that. I'm never gonna have children, but if I did I would want to lead by example of having a healthy relationship with my body and food, and I've never seen a real life example of that.

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Starting my weight loss and confidence boosting journey. What's your story?

Hello, everyone. A lot has been going through my mind about self-confidence, weight loss, appearance, and mental health. Because of that, I wanted to write this post talking about what I am doing and will be doing and I would really appreciate any feedback, tips and tricks, and your personal experiences as well.

I am a 23 year old man, 5 foot 7 inches in height, and 230 lbs in weight. Not at all happy with the way I look. I used to skinny as a child and my weight always fluctuated but in the past few years, I have not gone below 210 lbs. I'm at a point in life where the self realizations have hit that I need to get it together. I struggle a lot with self-confidence issues and am always hyper-focused on how I appear. The classic shirt tugging, then keep checking the pictures you click to see if your chest doesn't appear to be big. Nothing wrong with that of course but it brings me down a lot. I'm in my summer break right now and it has taught me a lot in many areas in my life.

My goal is to reach 190 lbs. After that, whether I want to continue or start body building, can't think about unless I achieve what I really want now.

I've made some small changes which I would like to share. For the past 6 days, I've been going to the gym. First 4 days, all I did was 15 minutes of treadmill, 3 miles per hour and 12 incline. I would feel like fainting after just those 15 minutes. Then, Saturday, I went to walk in the morning on this trail. Its located literally right next to where I live so it was easy to push myself to go. I walked around 4.2 miles in total. Not sure how many steps that was, I should have been using an app or something. Then, last night, I went to the gym and was able to be on the treadmill for 30 minutes. Granted, I raised the incline slowly this time but I was able to burn more calories so it felt really good. Legs felt horrible around the 15 minute mark but then I didn't feel any discomfort after that. I was kind of surprised. Not sure what that was. Also, I read another post about walking 20k steps per day. I might have the ability to do that some times a week so I actually might create like a 100k steps per week goal. What do you guys think of that?

Entertainment wise, I've been listening to songs and podcasts during my gym/walk time. I really want to get into interesting history or politics so if anybody has any recommendations, let me know!

Food wise, I've been roughly measuring my calorie intake. Right now, I average about 1800 calories per day. my BMR is 2000 calories per day. Do you guys think that is good enough? I'm a vegetarian (+eggs). I'm Indian so I cook Indian food at home. Mornings are either cereal or coffee with some Belvita cookies. Snacks might include low sodium chips or protein bars. Dinner and lunch is something Indian. If I order from outside, it might be the chipotle veggie bowl or the veggie wrap from chick-fil-a.

Appearance wise, I've observed a few things this past year and got some suggestions. One is to have either slightly unkempt hair but very well maintained beard or the opposite. I like to not touch my beard and let it be the way it is so I want to focus on my hair. Ordered a pomade to get it to look the way I want it to. Not sure though. Also, I used to hate the idea of accessorizing yourself with rings, necklaces, etc. But, as I've gotten older, my mind has sort of shifted. I'm getting more in tune with my family's religion (Sikh) as well and my mom has actually told me ways I could do that. Three things I'm doing is, a ring, a sikh necklace, and a sikh kara (bracelet). I have one and the others, I'll be getting soon.

All of this thinking has actually made me a bit more productive in work as well. I would love to hear everyone's stories so I can learn more and if you guys have been feedback or tips, please do share. Peace and love.

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Sunday, July 20, 2025

Weight loss in 40s - ready but overwhelmed.

I’m a 45F, 5’6” and 200lbs and I would like to lose about 30lbs but I am feeling completely overwhelmed by all of the information out there.

I’ve lost weight in the past by using CICO and regular exercise (cardio and strength training mixed, which a preference to strength training) but it seems to be a lot harder now in this phase of life. As with many peopled I’ve lost and regained the same 30lbs over the years and I’m so tired of it. I am also worried that I’ve ruined certain areas of my body - like my triceps are so flabby that even if I lose weight I’m worried I’ll have stretched skin.

When I google I feel like there is so much contradictory information for weight loss.

I am specifically looking for a strength training program geared towards women as well as suggestions for food intake. I do have access to a full gym and some home equipment, just having a personal trainer is not in the budget right now.

Also any success stories from women my age would also be great to read!

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A sudden impasse.

Disclaimer: english is not my first language, and I do ramble a lot. I'll try to get this thread as polished and flowing as possible, but forgive me if there's any slip-ups. I'll make sure to double check. Also, this might be a long post. Apologies for that.

I (31 F) have always been on the chubby side, but in recent years my weight escalated into obesity. Clothes wouldn't fit me anymore, I became very short of breath even with just a minimal physical effort and I developed awful sciatica pains. It was so bad that even if I was laying down I could feel my leg tingle to the point of becoming numb and kind of cold to the touch. My weight reached 70kg, which for my build and height (149cm) is quite a lot. One morning in early September 2024 I happened to step on the scale, and the number I read was like a slap in the face. That very same morning I begun planning and acting on my weight loss journey. I worked out almost every day of the week, and slightly adjusted my diet. You know, just watched what I was eating and how much/often, and mostly cut out sugary drinks. At first I could only manage short sessions on my stepper, but I gradually developed endurance and ended up performing between 40 and 70 minutes almost every day. I started to genuinely enjoy the journey. Each 5th of the month I would have "Scale Day", and treat myself to either chinese takeout or Mcdonald's regardless of the number on the scale. But even if I mostly enjoyed working out, there's been a few lows here and there. I remember a few times when I would burst into tears while stepping from how overwhelmed I felt. My goal was reaching between 55 and 52kg by September 5, 2025. Fast forward to today, ten months later, and I dropped 15kg. I'm very close to my weight goal range and I honestly feel like I'm blooming into a better version of myself both physically and mentally. The pain is almost nonexistent, I became more confident in myself and my looks, my old clothes fit me again (some are even too big!), and I even got myself a part time job which I love.

All seems well, right?

The thing is, in the past month and a half/two months, I felt my motivation plummet to almost zero. The last scale day went really well, but I barely touched my stepper since then. I've been eating a little less healthy than usual, let some cravings win without planning them, and occasionally reintroduced storebought icetea and other sugary drinks. I considered getting myself into therapy for this and other reasons unrelated to my weight loss jouney, but since that feels like a step still too big for me I thought the next right thing would be turning to a bunch of strangers on the internet (lol). So yeah, what can I do to spark my motivation back? Why has it evaporated right before crossing the finish line to begin with? So far, the only countermeasure I took is tracking my calories intake. I only just started doing it now, because before it felt like being "too obsessed" with the whole weight loss idea. But now that my main physical activity is on hold, I figured I might do it just to be aware and keep myself in a slight and sustainable deficit. I will keep doing this until the next scale day and see how it goes from there.

Anyways, I think I'll wrap it up here. Thanks for reading, and I hope your own jouney to be smooth and joyous!

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(hopefully) helpful and simple way to start weight loss

hello everybody! ive been going through some binge eating, purposeless issues, and other life and food related problems that have made things seem really complicated and difficult. however, i find that when i look at things with a more simplistic viewpoint, it can make the process happen much smoother and more understandably. I recently created this “weight loss”/“binging” diamond that i recall or just look at my notes on my phone whenever i feel a binging episode or the desire to overeat come in. It says “Journaling” on the top, on the right corner has “mindfulness” and on the left “meditation”, and finally at the bottom it has logotherapy/paradoxical intention.

Journaling refers to the initial part of the process. you just write down when you are feeling binge-y or like overeating. very simple step, and already a great one to begin recovering in this moment.

then it’s either mindfulness or meditation. i like to use mindfulness when i am currently eating and feel the desire that, when i am done with the current meal, i will get up and get a bunch more food. obv, its ok to go back for seconds if you have calories remaining or are just still hungry, but going just to feel food in your stomach and mouth is what im trying to stop. if i ever get the sudden urge to binge, i sit down and do a 5 minute meditation. do whatever method works for you.

finally, theres the latest point that ive added, that being the paradoxical intention or logotherapy aspect. paradoxical intention is basically trying your best to do the opposite of what you want to happen. for example, if i feel the desire to binge, i will think “well in this case, i will have the GREATEST BINGE EVER!!! I will destroy the entire kitchen and food will be everywhere and i will become a supermassive black hole of food!!!” this, imo, helps to add perspective and makes it easier to step back and notice the binge as nothing more than a feeling you have the power to control, not the other way around. logotherapy is the idea that finding you meaning of life is the reason to live. i dont really know it too well, and id recommend reading a man’s search for meaning by Victor Frankl for more info about it. but basically, i use logotherapy to view life as throwing this challenge of weight loss at me, that being my unique challenge with its own ups and down, and that i will find purpose and meaning in life by doing other things than eating and fighting against the issue of food. it connects to paradoxical intention as Frankl developed both these ideas.

so, with this diamond shaped idea pattern thingy, i try to stay on my goals simply and efficiently. i just hope that, in time, the habits will set in and the desire to binge will fade, meaning i wont need to rely on any arbitrary techniques to help me through the day. i just hope these methods can help u in ur journey, wherever you are!

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Maintaining weight loss after concussion

Long story short: I got concussed 7 weeks ago. I didn’t eat for 2 (extreme nausea), and it’s been a struggle for me to eat since but I’ve slowly increased my caloric intake. I’m prioritising protein intake and am working with doctors to regain muscle.

About me: Prior to concussion I weighed about 67kg. I’m now just under 60kg. I’m female and my height is 166cm. My max weight was 89kgs.

Goals: I want to regain lost muscle (I’m aware I would’ve lost muscle due to such rapid weight loss), but I still have a lot of body fat (way more than I had when I used to be this weight years ago). I also want to regain my previous cardiovascular fitness (which has improved but it’s still not back to normal). I want to use this if possible to kick start better, healthier habits. I want to avoid this turning into disordered eating that is long term.

Questions: Is it possible for me to avoid “blowing back up” to my previous weight, or should I expect this? How do I restore any damage to my metabolism?

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★OFFICIAL DAILY★ Daily Q&A Thread July 20, 2025

Got a question? We've got answers!

Do you have question but don't want to make a whole post? That's fine. Ask right here! What is on your mind? Everyone is welcome to ask questions or provide answers. No question is too minor or small.

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Don't forget to comment and interact with other posters here, let's keep the good vibes going!

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Saturday, July 19, 2025

Recommendations for online trainer

Hi! I’m looking for a remote personal trainer or coach to help with sustainable weight loss and better energy.

About Me: • Office worker (WFH) • Been working out for 3 years (mix of gym/home) • Eat mostly CookUnity or simple pasta (don’t cook much) • Have weak joints, so I need workouts that are personalized and low-impact

What I Want: • Lose 30+ lbs (main goal) • Feel more energized and build better habits • Personalized, joint-friendly workouts • Nutrition guidance (flexible but realistic) • Motivation/accountability — especially with food • Female trainer or trainer that is knowledgeable about women’s hormone cycles

Budget: (flexible) • Ideally under $150/month • FSA-eligible is a bonus

If you’ve had success with a trainer or platform (Kickoff, Trainwell, Future, or others), I’d love your recs. Thanks in advance!

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Normal to feel tired and sleepy?

I started my diet and exercise about two weeks ago. I first started with tracking my calories and eating at a deficit, starting at 340, now at 332. I finally added 20 minutes of moderate exercise on my elliptical with a slight incline and more than half resistance a few days ago.

I don’t know why, but I feel tired a couple of hours after exercising. I wake up in the morning, exercise for 20 minutes on the elliptical, I’m usually sweating and out of breath. Take a shower and eat lunch. Then after a couple of hours, I feel really tired and sleepy.

Sometimes I lay down in bed and fall asleep lol. I have no idea why because it’s not like I’ve done much outside of that. I eat around 1500-1800 calories a day and use Huel to help me with tracking calories.

I’ll feel sort of sore and burning feeling afterwords too, usually in my legs. Is this normal to feel tired/sleepy this early in my weight loss journey?

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Friday, July 18, 2025

Just started again but currently in a cast and can’t walk

Ok so I have tried about a million times to lose weight but it never works. I just got foot surgery and cannot put weight on my right foot for 10-12 weeks. I am so scared of gaining a ton of weight during this time due to not moving and snacking when bored (I can’t work during recovery). I am starting weight loss again by counting calories. I am trying to eat in a deficit. I worry though this won’t help and I want to keep up with this weight loss when I can walk again too. I can’t do much exercising right now but I do move around a lot due to my restless leg and it is also quite difficult to move around in general so it’s like a mini workout. Overall, I’m getting good at the counting calories but is there anything else I can add to help my weight loss while I still can’t move? It works best if I slowly add habits rather than 180 degree change at once.

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NSV: I got 2nd place in a hot wing eating competition at work!

Yeah, you read that right, I'm counting an eating competition as an NSV. Why? Because I planned for it and still hit my daily calorie/macro/exercise goals.

I used to have pretty severe social anxiety and huge hangups about eating in public when I was at my heaviest weight. I would actively avoid eating around other people so I could go binge at home. Doing a hot-wing eating competition, with 20 other people, and in front of like 100+ coworkers in the audience was nightmare fuel for me. However, now that I'm 140+ lbs down (and sober) it was ezpz lemon squeezy!

Ok, but isn't entering an eating competition kind of the antithesis of a weight loss journey? Nope! I contacted the organizer and asked about a vegetarian or vegan option, and was informed that they would have baked Beyond wings available for those who don't eat meat. (I do eat meat, but I don't really like chicken wings that much 😬) I was able to put the amount of beyond wings into MyFitnessPal and adjusted my breakfast & dinner meals so that I could still stay within my deficit. Later in the afternoon I went and did one of the most brutal leg day workouts I've done in the past 3 months, then I walked 10k steps before heading home for a dinner of liver and onions!

For the actual competition, the first 5 wings were between 500-800k scoville, and the last one had a huge slathering of the Hot Ones last dab Pepper X sauce at 2M+ scoville. To prep for that, I went through aboula half a bottle of the stuff over the past week, putting it in everything I ate except the yogurt and fruit I have for breakfast lol. In the end, I got bogged down by chewing the Beyond wings and lost to the reigning champion by a measly 10 seconds. However, I didn't have any water or milk afterwards and didn't have any issues at all with the 6-minute "after burn" after eating the last dab.

So, while 2nd place might be the first loser, I'm absolutely chalking this one up as a win. I ate in public, I was social, I hit my daily goals, and I had an awesome time. A weight loss journey doesn't have to suck, you can still do fun food-related things, and you can be a winner even if you lose 😎

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Feeling like I'll be fat forever

So I currently weigh 324 lbs from 332 (took 5 days so it's a decent start) but I missed a workout today and I feel like a pure failure because of it. For reference I worked out T, W, and Th this week but today (Friday) I missed it because my brother backed out of our gym date at the last minute (I can't go without him, he's the main member)

For reference, I feel like this because I'm desperate to get back to the weight I use to be. I've been obese my whole life but in 2015-2017 I went from 365 to 230. It was the best feeling in the world but after a few years I gained it all back because of the depo shot (notorious for making women gain weight), four surgeries, and two kids. I can't wait to get back to 230 but my life has been so incredibly busy, it's really interfered with my weight loss journey and I feel like I'm never going to get where I was again.

I guess what I'm looking for is motivation to not feel like such a loser for getting off track so early in this second weight loss journey. I'm just terrified all of this will be in vain and I'll be stuck at this weight forever.

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Thursday, July 17, 2025

Losing weight is stressful

It's driving me crazy.

I'm so obsessed with looking in the mirror now to make sure I don't look as fat as I used to look.

Not to mention food is hard.

I'm 5'3 and started my weight loss journey in January. I went from 250 and now I'm almost 180.

Food is what stresses me out the most really, even though I lost so much weight, I still get overwhelmed. I try to keep my calorie count under 1000 for my deficit, but eating over that makes me panic.

I've just been feeling so emotional and irritable with everything, I hate being anxious. I really don't want to gain the weight back, I've been doing so good.

When will weight loss stop feeling so overpowering?

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What finally got you to lose those final 5-10 pounds?

Im 30F, 5ft3, BMI 20.3 and I started my journey last year august, 138 pounds and through nothing else except loosely following CICO have managed to lose 24lbs and am down to 114lbs currently and would really love to lose the final 5-10lbs to get to my GW but I havnt been able to budge much on this goal since May. In May I was briefly able to get down to 112 but have gone back up to 114 after a 2 week vacation.

I started weight lifting 3x a week and around 2 months ago as a way ti supplement my weight loss and for general health. My main issue is I know all the tricks, volume eating, eating higher protein, high fibre etc, I will manage to hit all the macros I need to stay satisfied but I still cannot help but over eat to maintenance. I cannot for the life of me find the will power to go in a further deficit. If it helps I breastfeed occasionally (shes a toddler its not her main nutrition anymore), but I dont want to make excuses, I just cant seem to stick to my deficit and it feels like a willpower issue.

What am I doing wrong? It feels like my body is trying its damn hardest to stick to this weight and I cannot figure out how to move past it.

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Got data from gym, need help making sense of it

I got all the nitty-gritty data at the gym today. This is my starting out data. F,43 182.8 lbs 29.5 BMI 41.6% body fat 25.8% muscle mass Rmkcal: 1567

I need help figuring out how to calculate how many calories I should be eating in order to get my body fat% and weight down. If my Apple Watch calculates that on any given day I burn 550-600 calories based on working out and living my life, and I need 1567 calories to stay alive, does that mean I should be consuming no more than 1600 calories/day in order to lose 1-2lbs a week?

Also how long has it taken anyone to get their body fat percentage down to something healthy (right now I’m overweight skirting with obese)?

Does rmkcal decrease along with weight loss, as the body gets smaller/carries less weight?

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Wednesday, July 16, 2025

Any advice for someone hitting a plateau?

I have only recently started my weight loss journey. In part thanks to those Manjuro injections (they have genuinely helped me). In my first month of taking them I have lost about 21lb.

I have kept myself on a controlled diet hitting between 1,200-1,500 calories a day. On top of taking up swimming 3 times a week. The only exercise I'm currently capable of doing due to a disability that had left me with mobility problems. So pushing for a more intense workout is not currently an option. (I have also been mucking about with a pair of dumbbells between swim days but only light reps)

But after seeing the numbers continuously go down week after week I've hit what appears to be a plateau. That despite the exercise, restricted diet and everything else the scales say the say number every time I step on them.

Was just wondering if any of my fellow travellers had any advice on how to keep those numbers going the way I want them. Or is this just a temporary flat before the next slope down?

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