Diet and Workout situation

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

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

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

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

SO MY QUESTIONS ARE:

- Is the weight loss I am experiencing muscle?

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

- Am I ruining my metabolism?

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

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

submitted by /u/Kage-creations_22
[link] [comments]

from loseit - Lose the Fat https://ift.tt/mUe6p0k

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

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

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

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

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

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

submitted by /u/Throwrafizzylemon
[link] [comments]

from loseit - Lose the Fat https://ift.tt/rsUxN4X

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

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

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

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

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

submitted by /u/bobbyheat
[link] [comments]

from loseit - Lose the Fat https://ift.tt/lUgn3ac

Can’t maintain weight loss plan

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

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

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

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

submitted by /u/xylopsz
[link] [comments]

from loseit - Lose the Fat https://ift.tt/CMDELSQ

Lost 10 lbs over the past few months

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

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

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

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

submitted by /u/Current_Hawk_8182
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Rov0qIS

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

Hi!

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

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

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

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

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

submitted by /u/Dull-Pomegranate9383
[link] [comments]

from loseit - Lose the Fat https://ift.tt/nWVtI2a

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

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

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

“Just stop eating when you’re full.”

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

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

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

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

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

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

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

Thanks.

submitted by /u/AdhereOrDisappear
[link] [comments]

from loseit - Lose the Fat https://ift.tt/QF2LjDC

How do you guys maintain weight loss during holiday season?

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

submitted by /u/lemoncholywastaken
[link] [comments]

from loseit - Lose the Fat https://ift.tt/2kqmVQv

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

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

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

submitted by /u/goteampancake
[link] [comments]

from loseit - Lose the Fat https://ift.tt/RnuVe4J

Down 74 pounds.. really need exercise advice.

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

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

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

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

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

submitted by /u/UnshacklingHabits
[link] [comments]

from loseit - Lose the Fat https://ift.tt/AESd9Rq

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

Hey guys,

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

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

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

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

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

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

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

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

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

Stay consistent.

submitted by /u/Routine-Issue-8060
[link] [comments]

from loseit - Lose the Fat https://ift.tt/ymZFGx2

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

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

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

submitted by /u/LabComprehensive2111
[link] [comments]

from loseit - Lose the Fat https://ift.tt/gMiab96

Weight loss friendly vegetarian/pescatarian dinner recipes

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

Thanks so much!

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

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

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

submitted by /u/LongjumpingChest9080
[link] [comments]

from loseit - Lose the Fat https://ift.tt/M5pZF3W

Will power and weight loss

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

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

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

submitted by /u/oberynlannister
[link] [comments]

from loseit - Lose the Fat https://ift.tt/Q7vew85

plateau then sudden drops?

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

submitted by /u/Helpful-Carpet-3436
[link] [comments]

from loseit - Lose the Fat https://ift.tt/KCph3du

I’m in need of workout motivation

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

submitted by /u/chaoswitchlily
[link] [comments]

from loseit - Lose the Fat https://ift.tt/mSDUhpR

Community

Hi there!

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

submitted by /u/Fresh_Ava-cado
[link] [comments]

from loseit - Lose the Fat https://ift.tt/ENMGntK

Advice on getting though the holidays

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

submitted by /u/dog-mom-
[link] [comments]

from loseit - Lose the Fat https://ift.tt/wkmX64a

tips on getting back on track?

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

submitted by /u/ChemistryTough9810
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3fIKuXY