Replace the dopamine

So, I’ve been on the wagon for about 3 months now. And honestly, I’ve discovered my own cheat. I have bad impulse control and always have and I’ve lived long enough that I only have enough discipline and willpower to practice guitar and get up in the morning, as well as go for a workout. Other than that anything I want to change needs to be replaced with a different source of unearned dopamine. I figure it’s harm reduction.

As such I’ve just replaced the dopamine source high calorie foods served as with other unearned sources of dopamine. Some days it’s excessive cannabis use, some days I play video games. I also add dopamine to my weight loss goal - I’m an avid watch collector so I let myself buy a new watch every 10 lbs.

Call it unhealthy, call it whatever you want, but making myself obese is probably the single worst way to get that unearned dopamine so I’d say I’m doing better for myself. I’m down 15 lbs and I feel better every day.

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I lost weight and now people won’t shut the fuck up about my body

I’m just so fucking tired. It’s 9:30pm and I’m crying in my bed, completely exhausted. I’m a 31F, almost 32.

A year ago, I left my boyfriend because our relationship was going absolutely nowhere. We were stuck in a loop, and after yet another fight, I finally signed a lease somewhere else and left.

To keep my mind busy, I decided to get my life back on track. My job wasn’t bringing me any joy anymore. I’m a blue collar worker for my city at first it was cool, I was outside a lot and doing physical work, but as I gained seniority, I ended up mostly just driving trucks. On top of that, my coworkers were getting more and more on my nerves… and I still had like 25 years left of doing that.

So I decided to take control of my life and go back to school to train in arboriculture (tree climbing with ropes, cutting dangerous or problematic branches).

When I started the program, I weighed about 176 lbs and I’m 5’8. The course was extremely demanding, and having adhd, I constantly felt like I was chasing a moving train always confused, struggling to organize myself, struggling to follow steps. I truly felt like the black sheep.

Long story short, I barely made it through, but I did finish. And I’m really proud of myself.

But all that stress, the anxiety, climbing every single day, plus changing my eating habits after leaving my ex made me lose 35 lbs I went from 175 to 140.

During my training, I was on unpaid leave from work. So when I came back 9 months later, people were shocked by my weight loss. I kept telling myself they’d get used to it… but it’s been 2 months now, and every single day people bring it up. They ask what I did, my “secrets,” my tips, etc.

I try to stay nice and answer politely, but it’s getting heavy. Nothing I say is ever enough, it never satisfies them.

Today my boss said: “How do you stay in shape? You don’t even work out!?”

She KNOWS I haven’t worked out in 2 months because I’m literally always at work 12 hours a day, 6 days a week, since it’s snow removal season and it never stops snowing.

That was honestly the last straw. I seriously can’t take it anymore.

I’m the same person. The same girl. With the same body. My doctor checked everything I’m healthy.

I’m just so damn tired of hearing about it 😢

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Two(ish) Month Weight Loss Progress

SW 225 | CW 205 | GW 145 | HT 5'5"

I made a post here back in November when I finally decided to start my weight loss journey, and people gave me some really good advice about calculating calorie deficits; I'm now down 20lbs in 2.5 months, which is pretty exciting! For context, I (23F) originally gained about 50lbs my first two years out of college due to the sudden shift in activity at work (went from food service to a desk job). I had been upset with the way by body felt and looked during that time, but I didn't take initiative until this past November.

I now go to the gym five times a week for about 45 minute sessions, with upper body for two days, lower body for two days, and one core day. My daily calorie intake is currently <2000, and I've tried to eat smarter without restricting certain foods altogether. I definitely still face struggles, such as not noticing a visual change in weight or getting upset when my weight fluctuates around my period, but I'm overall really happy with my progress.

I just wanted to share my journey thus far, and I hope that it keeps trending in this direction!

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Built my own calorie & macro targets spreadsheet - looking for a sanity check

Hi all,

I’m working on a long-term weight loss plan and decided to build my own spreadsheet rather than rely entirely on an app. I’d really appreciate a quick sanity check from people who understand nutrition/macros (Link to screenshot of sheet at bottom of post).

This spreadsheet is part of a broader self-tracking system I’m building. I log individual foods in a FoodLog that references a curated FoodRef table with verified nutrition data, and a DailyLog then updates automatically by aggregating calories and macros from the FoodLog. Alongside this, I record weekly body measurements (weight, VO₂ max, and circumference measurements) and daily contextual variables like sleep hours, stool quality, exercise minutes, and exercise type. The MacroGoals sheet brings this together by defining calorie and macro targets by weight band and desired rate of loss, so I can compare planned targets against observed trends over time.

Context:

• Female, 29, ~180 cm
• Current weight ~127 kg, goal ~70-80 kg
• Focus is fat loss while preserving muscle and minimising loose skin (I understand loose skin will almost certainly be unavoidable, but i'd like to do the best I can)
• I’m aiming for sustainability over speed

What I’ve done so far:

• Calculated BMR by weight band (every 5 kg)
• Used a conservative baseline PAL (1.25) for low-activity days
• Calculated calorie targets for ~0.25, 0.5, and 0.75 kg/week loss
• On days I exercise, I add exercise calories separately rather than inflating PAL

Macros:

• Protein scales with weight (currently ~1.6 g/kg)
• Fat scales with weight (~0.8 g/kg)
• Fibre is set at ~14 g per 1000 kcal
• Carbs are calculated as the remaining calories after protein + fat

The sheet lets me pick a target rate of loss per weight band and automatically adjusts calories and fibre accordingly.

What I’m looking for feedback on:

• Do these macro assumptions look reasonable for fat loss + muscle retention?
• Any red flags in how I’m calculating protein, fibre or carbs?
• Anything you’d simplify or change if this were your setup?

Here's a link to a screenshot of my MacroGoals sheet (Imgur)

Thanks in advance 🙂

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exercise regimen

hello! for context, 24F currently 120kg was 130kg. I started weight lifting 4-5 times a week and then doing a cardio session (20-30mins) at the end of the session and I feel like i’m not seeing any progress! I know cardio is best for weight loss and i’m struggling to come up with a good weight lifting to cardio ratio to ensure i’m losing every week. Unsure whether to cut out weights altogether and just do cardio sessions?

Also, I have been big all my adult life and I don’t have a clue what is a healthy body for myself (only “slim” photos I have are from when I was 14-16 ish so I didn’t have the womanly parts I have now, so I have no idea what goal weight i’m aiming for? I won’t ever be a size 8 i have curvy family genes (chest, legs, hips etc) so I just don’t know at all! Wondering if any women here have had the same experience! Thank you in advance for any advice I’d greatly appreciate it!

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Maintenance Calories - Still losing weight despite

Hello All,

I lost 25KG (55lbs) in a few short months (high protein, low calories for 3+ months) and now I'm down to 67KG (147lbs). I'm Male and 170cm.

I've got to a weight I'm happy with and I switched to Maintenance about 90 days ago.

However I'm still losing weight, but slower. I will eat clean and fairly low calories during the week about 1200-1500 a day (3 meals a day, volume eating mostly, chicken, fish, vegetables, low carb) and come Friday night, I will eat what I did before my weight loss (in smaller doses), as a way of balancing. So for example a large pizza on Friday night with garlic bread, some ice-cream. Next day I'll have streak and chips and carb heavy foods for lunch. Beers (quite a few) on Sunday (drink one day a week only) usually with ramen or the such beforehand. They are usually 2000+ heavy days.

Come Monday back to wholefoods and low carbs and eating good.

I was doing this as a way of balancing what I eat and my calorie intake. But I'm still losing weight. I've lost 2.5KG (5.5lbs) the past 30 days and pretty much the same (if not more) the month before.

I'm not gorging myself. I'm not snacking during the weekend either. I'm just trying to balance my calories and it's not working. It's hard to count calories when food is takeaway. I've also slowed down on cardio in recent times to see if that changes anything.

Does anything have any experience to give? Everyone (understandably) talks about dieting, but maintenance has been tricky for me. Getting a balance right. I don't want to just eat more clean foods. I want some balance and moderation.

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Frustrated over weird compliments

I have after a lot of years of struggling with extreme dieting, crazy fluctuation, pregnancy and (finally) visiting a proper dietitian lost about 40 kg!

I am so happy but also haven’t realized it completely yet. I don’t like myself in photos and feel like I still have a some left.

I gained 50 kg’s while having a depression and so I feel like it’s only natural to then want to loose the 10 kg’s I “have left”

I have PCOS and on top of that I’m doing a very slow weight loss. I’m counting calories everyday, but only in a 200 deficit, just eating more vegetables but also not restricting myself and I’m eating what I feel like.

I’m really trying to do it for good this time even if it takes 7 more years.

So here’s the thing.. All of my family members (mom, dad, sister, in-laws) are all saying the same weird phrases “You aren’t going to loose anymore aren’t you?”, “I can almost see through you, I think its getting unhealthy”, “oh no, now you are weighing less than me” and “I think you are good where you are now, I think you should stop here”

I know they mean it well but it doesn’t feel well and it’s every time they see me even tho the weight hasn’t changed since last time.

I never talk about my weight loss unless asked cause I don’t want the pressure, attention or feeling ashamed if I some day gain some of it back. I’ve learned that lesson the hard way.

For context, I’m 175 cm and my BMI is at 28. It used to be 41.

I get that it’s a big change but I really need my family to cheer on me and not encouraging me to stop.

How can I talk to them without sounding selfcentered? Should I just “take the compliment”?

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M/20/5'5" (169cm) [83kg > 69kg] Lost the weight but stuck in limbo. Cut to 60kg or maingain?

I've dropped about 14kg in the last 5 months (83kg to roughly 69kg). According to BMI, I'm finally in the healthy zone, but I'm honestly not satisfied with how I look yet. I'm feeling a bit lost on where to go from here. Current Stats & Routine: Height/Weight: 169cm / 69kg Diet: Was eating 1,600 kcal, recently bumped to 1,800. Protein is high (consistently 170g+). Activity: 6k steps daily + 100 mins of Zone 3/4 cardio per week. Lifting: 4x/week (Upper/Lower split). I track consistency religiously. The Problem: Since bumping calories to 1,800, I haven't noticed much physical change. My gym performance has stalled or slightly decreased. I also have a weird strength imbalance. My lower body is decent (Squat 90kg, maxed out the leg extension machine), but my upper body lags behind significantly (Lat pull 40kg, Bench 50-60kg). The Question: I'm debating two options: Keep cutting: Drop down to around 60kg to try and hit 15% body fat, then build up. Maingain/Recomp: Stay at this weight, eat at maintenance, and hope the upper body strength catches up. Given that my lifts are stalling and I'm feeling unsatisfied despite the weight loss, what would you guys do?

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I’m stressed

18F 5'4" SW:199 CW:147 GW:120

So I recorded my weight all of last year. I’ve been trying to lose weight the whole year and I was looking back at last year on my app and it said I only lost 0.4lbs the entire year. That stresses me out so much and I just don’t understand what I’m doing wrong and what I need to do to do better. I dance a lot and walk a lot and do workouts every day. In 2024 I lost 18lbs. I went on a trip in the beginning of December and I was 141 before I went and it just threw me off a lot with the weight loss. I think I’m eating good but I don’t even know if I am.

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Stuck fluctuating at 60-63kg

I've been stuck at around 61kg for a few months now (started at 74kg) and I'm struggling to break past the last 9kg needed to my goal. I've kept a low cal diet and stay fairly active and overall have had a really good and consistent weight loss journey so far, although as of a few months ago nothings changed. I haven't really been following any set plans or diets, just general tracking of calories, nutrition, and activity. I want to keep a decent relationship with my food and keep a healthy mindset so I didn't want to eliminate foods just make sure to eat balanced and intuitively. Although now I'm at this wall and I'm a little stuck on what to do next.

Has anyone else experienced anything similar and has an idea of what could help? I'm not against trying a specific diet although I suppose I'm just a bit tentative seeing as I have heard a lot of stories about how people regress a lot after coming off the diet when they reach their goal weight or are just generally struggle with the limitations.

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Too Fast Weight Loss?

I know this isn’t a common thing in terms of weight loss, but I’m genuinely concerned about gallstones. When my father lost a bunch of weight quickly years ago, he wound up having to have had his gallbladder removed because of the gallstones. I never thought I would experience rapid weight loss, but here I am.

My husband and I are both counting calories together, and started January at 280lb (him) and 238lb (me). We weigh daily, and he has been averaging just over a 500 calorie deficit and I have been around 700 calorie deficit. I am breastfeeding our 6 month old who is only starting to try foods (he is 20lb chunker who nurses well!).

I’m worried because we’ve both lost weight more rapidly than either of us were expecting. We were expecting not to see much progress the first 4-6 weeks followed by a flush followed by a steady loss of 1-2 pounds depending on our deficit. We would not consider ourselves active people. He works from home, I’m a stay at home mom to our 4 kids. I cook nearly all of our meals completely from scratch. We do not exercise regularly, I have a mini stair stepped that gets used infrequently. The only “regular” activity that we do is use our stairs a lot (his office, the kids‘ playroom, and the pantry are in the walkout basement but the kitchen, bathrooms, living room are on the main floor).

My husband is now 256lb, officially dropping from Class II Obese to Class I for a total loss in 32 days of 24 pounds. I’m down to 217 pounds, a 21 pound loss in the same amount of time. Our family members around have been talking already how much thinner our faces and stomachs are looking without us even bringing the topic up. Clothes are fitting better, or in my husband’s case falling off (we have to buy him new pants!).

While of course thrilling, I am getting worried. I saw my dad suffer and I don’t want to experience that or for my husband to experience that. We are not taking ANY meds, no GLP-1s or diet pills or anything like that. Just manageable lifestyle changes. The only supplements we are taking are inositol, collagen, soluble fiber, Omega-3 fish oil, and calcium as needed. There are no off limit foods, everything gets fit into our macros. Protein is set at 1.2g/kg or 0.55g/lb of our goal weights and 25g fiber for me and 30g for him. We eat out MAYBE once a week (yesterday we met friends up at Chipotle for instance). We still have our morning coffee. We are not low fat. Everything is just…in moderation.

We were expecting to see stagnation, a slowdown, or a plateau, something by now. But nope. My husband sees basically the same weight on the scale day to day followed by a random drop that then becomes his new weight day to day before another drop. Mine changes pretty wildly day to day, but just keeps trending down. Our energy is great, hydration is great, and besides the occasional gas/bloating on the days we’ve had too much finer, we’ve had no issues. Satiety is great, cravings are mostly gone and the few ones we have are easily controlled.

So what do we do to avoid gallstones?

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should i change anything about my routine?

hello! 19F here. i weigh ~72 kg while being around 1.62 cm.

i’m new to this subreddit, and i am also starting on my weight loss journey.

it’s been a week since i started, and before starting my weight was ~74kg (74.5 or something, i didn’t care much for the number after the point back then)

i’ve been mainly on a calorie deficit (not really a strict one, i ate the same as everyday but i also cut unnecessary snacks) and i also focused on doing +10k steps everyday :) i am also on the treadmill everyday for 30 mins, 12 incline and 3 speed!

a lot of people told me i also need to do strength training for losing weight, but i feel like i’m doing good with this and i don’t want to be muscular… i mainly want to have a good body, not being strong.

so, can someone tell me if what im doing already is good enough or should i also make some strength training? i’m open to listen as long as you’re not mean with it! thank youu :)

(also, im sorry for the kg and cm measurements. i am from europe, so those are the ones i use)

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Man boobs and large belly.

I am a 38 year old, 5'9 male. I started at 340ish lbs. I was hoping when I got closer to my goal weight I would have more or less the same body I had when I was in my 20's. I was about 180 back then, bit there was no way my man boobs and belly were this embarrassingly saggy and nasty back then. It's really discouraging because I was hoping to get back into the dating scene at some point. The rest of me looks great. I have been doing 1.5 hours of weights, 30 minutes on core, followed by an hour of cardio every day, sometimes twice a day. I have strong toned features, everywhere on my body, and I actually think I look quite good with my shirt off. But I worry about what "she" would think. I hate my floppy boobs, huge ripples and large stomach. Why does it have to be this way. It's way too unfair after having worked so hard to put off 150 lbs. I guess I'll have to be upfront with any dates about my weight loss and nast my fat midsection. It discourages me and makes me want to give up.

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Weird Weight Loss Things

I’ve lost about 90 pounds over the last ~14 months, and one thing that’s surprised me is how many day-to-day physical changes came with it that people don’t really talk about. Not the obvious stuff like clothes fitting differently, but the smaller, weirder things that affect how your body actually feels moving through the world.

For example, sitting feels completely different now. Chairs get uncomfortable much faster, my hips and tailbone get sore, and a bed that used to feel too soft now feels too firm as a side sleeper because there’s less cushioning. Running and certain movements also feel stranger than they did at a higher weight, almost like my body is still catching up to itself.

I’m curious, for others who’ve lost a significant amount of weight: what are some unexpected or “weird” physical or day-to-day changes you noticed that don’t get talked about much?

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When will my arms get smaller?

(F22) I’ve been in a calorie deficit for about 6 months and focused on getting in enough protein, and I’ve cut down on sugar. I’m a busy student so I don’t hit the gym but I do walk as much as I can. I’ve lost 10 pounds so far and I’ve noticed the loss in my abdomen and face but my arms haven’t changed much, I’m assuming due to genetics. A few years ago my arms were a lot skinnier and got bigger when I gained weight, and now I’m trying to get back to those arms. I know you cannot spot reduce fat, but I’m wondering how or when I will start seeing a change in my arms to match with the rest of my weight loss.

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Weight Loss / Recomp with Muscle Memory Effect

Hi All,

Curious to hear about people's experiences with weight loss in the setting of muscle memory. For those who aren't familiar, the muscle memory effect is a cool phenomenon that allows your body to very quickly regain muscle you once previously had. So if you were jacked and then lost all your muscle from a hiatus, if you started up again, you could regain your muscles in 2-3 months, even if they required 10+ years to gain initially.

Anyway, while I've lost weight many times in my life, this is the first time I'm going at it with the muscle memory effect. Granted I was never that muscular, but I've probably lost around 5-10 lb of muscle from a few years ago when I got into weightlifting.

Now that I'm back in the gym lifting heavy again, I see my strength and muscle coming back very quickly, and that's while I'm in a caloric deficit of ~300-500. I'm also not feeling as tired as I usually feel during cuts but that could be because I'm in ketosis.

As far as my weight loss, this past week, I was 129.6lb on Monday and already I've lost 3.2 lbs. I'm 36 yo man at 5'4 (~20% BF). And FYI, I've already lost my initial water weight weeks ago and have been in a state of ketosis for a while now -- so the 3.2 lb drop is probably not mostly water weight.

On top of this, due to muscle memory, I imagine I've also gained some muscle right? I mean I can visually see a difference in size, even in my low glycogen state due to keto. So that means I've potentially burned even more fat than the scale shows.

I'm kind of at a loss here. I know it's healthy to aim for 1-2lb/week but maybe this isn't so abnormal when you have muscle memory on your side? I wonder if the crazy initial boost in muscle is increasing my metabolism, increasing my testosterone levels, and that's allowing me to persevere without much fatigue.

Would love to hear from other ppl's experiences

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How do you even stick to weight loss meal plans without losing your mind?

Ok so I'm really trying to stick to this weight loss thing, but I always give up halfway through the week because either the meals are super boring, or I just don't have the energy to figure out what to cook. I keep seeing all these fancy meal plans online but they seem impossible to follow unless you have like hours to cook every day. Is there some kind of hack to make it easier, or am I doomed to just eating plain chicken and broccoli forever? Throw me your tips because I can't keep ordering takeout and pretending it's fine.

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One month in

I’m only one month in, but I feel like I should be seeing more results. I’ve lost 1.5 pounds and have been counting calories and going to the gym at least 3 days a week. I mainly do Orange Theory, but have gone to yoga twice this month. For context, I’m a female, 6’1, and currently weigh 213. For the most part, I’m under my calorie goal and hitting my fiber and protein goals at least 5 days a week. I’m not currently drinking because I wanted to see what impact that made, and it’s helped with energy and motivation, but otherwise, there's been no difference in weight. I know I should be patient, but I feel like it’s never going to happen. I wouldn’t care about the weight if my stomach didn’t show it, but here we are. I’m thirty-four, so obviously things change but I feel like I’m in the past when I wanted to lose weight; it was easier. I have also tried weight loss medication and it didn’t work for me. I saw no change and it had no impact on my appetite but I’m also worried that some how messed up something in my system.

Any advice?

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Really low confidence during weight loss.

Hey everyone, sorry for the upcoming venting. I hope this isn’t the wrong subreddit, since it’s related to weight loss. Anyways, it’s as the title suggests. I keep seeing photos of women my exact weight and height (I am 5’1 & 146lbs) and the way I carry my fat vs how they carry theirs has been driving me crazy. I know it’s ridiculous and childish, and I also know that everyone carries fat differently but does anyone else feel insecure DURING weight loss? I am 17 pounds down since December 29th and while I am noticing some slight changes, I obviously still am going to have fat knees, super fat thighs and flabby arms for now… and knowing that I could probably only lose this once I lose a shit ton of more weight sucks.

No judgement please, I am just trying to just voice my frustrations out and see if anyone relates.

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having a minor issue with calorie density of foods as I transition back up to maintenance calories

So I've been on this whole fitness journey for almost 14 months at this point, and I am ~6lbs away from my goal weight. I don't really want to overshoot my goal weight by too much, so I need to increase my calories for a soft landing at maintenance calories. I'm currently eating between 2000-2200 calories per day, and based on my rate of weight loss over the past 6 weeks, I am in about a 700-calorie-per-day deficit. So I need to bump up from 2200 to around 2900.

The issue I am having is that it was hard enough fitting in an extra 400 calories per day when I went from 1800->2200 calories. Like, I mean literally fitting those calories into my body is difficult because we have swapped entirely over to high-volume, low-calorie foods. I have about 800-900 calories between 5am and 1pm (protein coffee for breakfast, fruit/habanero/yogurt/granola bowl for mid-morning snack, chicken burger or hot dog for lunch) then I usually have stir fry for dinner for about 1k calories, then a snack before bed that is another fruit/yogurt/granola bowl for around 300 calories. The stir fry usually fills up an entire 60oz pho bowl to the brim and weighs 3-4lbs.

If I want to add more calories to this with my current methods, there will physically not be space inside of me to fit the extra 700 calories into this meal. I could spread them out over my other stuff that I eat, but I'm going to have a similar issue with volume. I don't necessarily want to add more meals/snacks because that's just more stuff to keep on top of timing-wise, and I can get off schedule pretty easily depending on what I have going on with work/life things.

I don't really want to fall into the trap of adding stuff like cheese, butter, or sauces back to the mix because that can spiral out of control pretty quickly.

what did yall do when you got to maintenance and had to bump your calories by a significant amount?

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Weight loss bringing back trauma

Hi guys. I’m new to this subreddit and I’ve successfully lost 30 lbs. I was severely overweight and it was causing a lot of health problems for me. The weight loss has definitely improved my quality of life and I only have 39 lbs left to get to my goal weight. However, when I started to see the changes in the mirror and seeing myself get smaller, its scaring me a little bit. I have a lot of trauma from my teenage years where I felt small, controlled, manipulated, and vulnerable. I think subconsciously I gained so much weight because eating and getting bigger protected me from my trauma. I know these feelings will get better with time and I am seeking out a therapist to talk through these things with me, I just wanted to rant about it a bit. Has anyone else felt this way?

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Thinking about documenting my 100lbs weight loss journey online, but struggling with privacy concerns. Looking for honest input.

TLDR:
28F, previously fit but struggled with mental health for years, which led to unhealthy habits and ~100 lb weight gain. I am finally feeling much better mentally and feel ready to focus on my health consistently. I’m considering documenting my weight loss journey on TikTok/Instagram for accountability and to help others, but I do not want having unflattering face photos/videos permanently online. I’m open to faceless or partially faceless content and full face reveal after getting to my goal weight. Looking for input on whether people follow weight loss creators, what content they enjoy or dislike, whether real-time journeys or “already lost it” creators are more appealing, and whether seeing the creator’s face actually matters.

Full post:

I’m 28F. For most of my life, I was fairly fit and healthy, and had pretty healthy habits but I struggled a lot with my body image due to harsh beauty standards and severe bullying throughout my childhood and adolescence. At my smallest as young adult, I was around 120 lbs at 5’3”, and still genuinely believed I was fat.

I had several pretty rough years struggling with my mental health severely and I coped in unhealthy ways and developed a severe food addiction with bingeing, which eventually led to me gaining around 100 lbs. I’ve been sitting at roughly 220 lbs for a few years now and at this point, I am just so over it. Over the past year, I’ve been seriously working on my mental health and have healed quite a bit and am in a much better place now with the healthiest mindset I've had in probably over a decade, if not the healthiest ever. For the first time in a long time, I don’t feel like I’m constantly in survival mode and I finally feel like I have the emotional capacity to take care of my health and body consistently, instead of swinging between extremes, like I always used to.

Because of that, I’ve been toying with the idea of starting a TikTok and/or Instagram account to document my journey (meals, routines, fitness, things that work for me, things that don’t, and just the overall process + possibly some other glow up stuff like figuring out beauty/makeup etc.). I feel like it could help keep me accountable even on “off” days, and maybe also help other people who are on the other side of something similar feel less alone and see that there’s always a way forward.

That said, I still struggle with insecurities/concerns from my past, and there are a few things that really hold me back:

• I come from a small hometown in a country with extremely strict beauty standards for women (to clarify - I no longer live there and live in the US and personally do not adhere to these "rules" nor find them healthy), and no one back home has seen me in several years. But I really don’t want people there to see my content, become the talk of the town, or judge how much weight I’ve gained. I especially don’t want my parents or family to have to hear comments like “what happened to her?” or “how did she let herself go?”.
• If the account were to gain traction and I decided to keep it long-term (even after reaching my goal weight, posting fitness, cooking, beauty, or general “glow up” content), I honestly don’t want unflattering photos or videos of my face permanently floating around online. I can handle people seeing my body pre-weight loss, but showing my face feels extremely vulnerable to me. With extra weight, my face looks very awkward and honestly just not like me, and I don’t want those images to exist forever for public consumption or potentially be used against me to make fun of me or anything of the sort.

I’m much more open to revealing my face after losing the weight, but I’d really prefer not to do so beforehand. I could maybe be okay (if truly needed or preferred by the audience) with showing my face in selfies/"talking head" videos, where I'd have more control over angles and lighting, but not in full-body shots, before videos, or casual clips - and even then, that's a big if. I’ve thought about covering my face with a sticker, wearing a mask, or something similar. My goal isn’t necessarily to be anonymous as I’m okay with people online knowing who I am, I just don’t want bad photos or videos of my face following me forever if I decide to move on from the account one day.

All of this brings me to a few questions, and I’d really appreciate honest input:

1. Do you follow (or would you follow) weight loss creators?
2. What kind of content do you enjoy seeing from them? And on the flip side, what do you dislike?
3. Are you more likely to follow someone who is going through weight loss and figuring things out in real time, or someone who already lost the weight and is explaining exactly what they did, what worked, and what didn’t?
4. Do you care about seeing the creator’s face, or are you just as likely to watch and engage with faceless content (such as making meals, POV grocery shopping/fitness, walks etc.?

Thanks so much if you read all of this. I really appreciate any perspectives or experiences you’re willing to share.

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How do you break a weight loss plateau?

I’ve been in a plateau for 6-7 weeks now and am at a loss for how to break it. I’ve read old posts on this topic but would love more recent advice!

About me:

- 34 year old woman

- 5’9” and 175 lbs now, down from ~195. Those 20 lbs came off pretty easily in my first few months

- ~1500 calories daily, with occasional couple days at maintenance calories (some of you said eating at maintenance for a few days helps - it hasn’t for me).

- Exercise daily. 2 days of moderate/vigorous cardio (jogging), then 1 day walking. Always 10k steps. Rest day every 2 weeks

- Rest of the day is pretty sedentary, as I work from home. I’ve been wondering if I need to add some evening walking

- 8 hrs sleep

- Low stress, but worried cortisol might be high from many weeks of this diet-exercise routine

- protein shake daily and fiber though may be slightly low on protein overall. Vegetarian trying to lower my cholesterol so dairy is out.

- I do some resistance band training but am currently taking a short break from it to see if it impacts my weight (so far it’s not)

- drink minimum 75 oz water per day

- was intermittent fasting for about 8-9 weeks and therefore exercising on an empty stomach but I am going to take a break from that to see if it helps

Edit to add: other health indicators (blood pressure, heart rate) continue to improve even while my weight stays stagnant

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Hormonal changes from weight loss

Start weight 270lbs, 5ft female. Lost about 40lbs so far. When I was at my largest I didn’t get periods much, used to get them maybe every 2 months and was very light for a few days. Since losing weight I’ve got my period back. I feel like I’m going through a second puberty, I’ve got a couple spots which I used to very very rarely get. I’m growing hair where I previously didnt. And I am on my period and I have been so angry. I’m not even sure why I’m just angry about everything. Not in a shouting way I’m just very tense. Maybe I have forgotten how bad periods are but does this get easier as I get used to it?

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Admitting I was wrong

I'm doing this for the long haul and thought I got it all figured. I also resigned myself that I will lose on average max 0.5 kgs a week.That was my first mistake. When I recently noticed being sleepy after my breakfast, I got a second opinion on my forever meal plan, realized I got something wrong and had to make changes. Then, contrary to my previous thoughts on the issue, I started weighing in every day. Yes, there are some up and downs on the scale but mostly not, and it became worthwhile trying to trace it backwards, and motivated me not taking that small cheat. Third one. The fourth is not to invest in exercise; I previously experienced myself that it will not contribute to my weight loss. But - it just may help to even out some of the fluctuations on the scale - and a clear downward trend on the scale, however small, is worth it!. And it's great to feel my body growing stronger by the week.Today I weighed in 3 kgs less than start of the year.

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At a loss and very confused.

UPDATE to include my current height and weight, weight is 271, height 5’9”. I was about 256ish when I started.

Very confused about my current issues not being able to lose weight. I (25M) have been trying to lose about 30 pounds for going on two years now. I have tried everything. I have been to a weight loss clinic and showed them my food logs and they said I was eating great and told me there was not much I could improve and kind of just didn't know what to say to account for my lack of weight loss. I had my BMR measured by an RMR machine and it measured my BMR at 2550 calories. I was suggested by a nutritionist (who I consulted with before going to the weight loss clinic) to try eating at 2500 calories, which I did. Didn't lose anything. The nutritionist then slowly brought my calories down until I was eating 1900 calories. I upped my protein intake to ~150 g a day. Still nothing. I have cut out all soda (I only drank diet soda anyways), tracked all coffee intake (I know that coffee can contribute too! I don't drink coffee a lot, but when I do I choose sugar free/low calorie options 95% of the time), tracked all sauces and oils (I don't actually use oil that much anyways), and track every little snack that I eat (e.g. if I have 3 cheez its, I track them, no cheating!)

I average 9k steps a day, work out 4x a week (split 2 days cardio only, 2 days weight training: one upper body day and one lower body day). For about a 3 week test period I tried working out 6 days a week to see if that could help but realized it was pretty unsustainable so I went back to 4 days a week. Also haven't seen any changes in waist/chest measurements which I track regularly.

I have had countless blood tests. My A1c, fasting glucose, insulin, TSH, T3, T4, testosterone, cholesterol and lipids are all normal (ruling out some metabolic causes). Only things that were abnormal were vitamin D which was low and HDL which was also just slightly low but I don't think that explains much? (Although open to suggestions)

Despite all this, I have not only not lost weight in the year and a half I have been doing this, but I have in fact gained 10-12 pounds. I'm just sitting here wondering what in the world am I doing wrong and is there anything that can help me?

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Weight loss plateau afyer 2 year deficit

I am a 24-year-old male, 175 cm tall, currently weighing 67 kg. My estimated body fat percentage is around 20%, and I have visible softness around my lower abdomen and love handles, even though my chest and shoulders are well-developed. I have been in a calorie deficit for about 2 years, with the last 6 months being particularly slow and frustrating in terms of fat loss. My current daily intake is around 1600 kcal and 100g of protein, which results in an approximate deficit of 450 kcal based on my real maintenance with my activity level, including training at the gym 8-10 times a month and because of my office job I do only around 5k steps a day. Despite this, weight loss has been extremely slow, sometimes stalling for weeks before occasional small drops. I maintain a decent amount of muscle and strength, but my main goal is to lose the last 4 kg of fat to achieve a flat stomach and reduce love handles without losing muscle mass. Should I do a metabolic reset for a longer time and start the deficit again, or should I keep the current deficit and make adjustments, since weight loss is currently stalled?

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Is pacing effective for weightloss

I like pacing around a lot, mostly just around the house or at the park, but I walk pretty slow. I usually get about 30,000 steps per day, I'm curious if it's actually effective for weight loss. I get most of my steps in 2 long walking periods, but i also still pace around a bit in between.

I'm mostly wondering because I heard that calorie burning is mostly based on heart rate and muscle effort and I don't really get tired or feel any rise in heart rate from walking, especially because I'm so used to it. Would it even have any significant effect?

I'm female, 152cm 50kg for reference

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I’ve given up on weight loss I have no control over myself

I can’t stop eating. I physically cannot control myself, it’s not working. I can’t do it.

I’ve been on this since 2023. So much motivation, soooo much!! The furthest I’ve come is 4kgs down and that’s it, I gained it all back within a month. I’m at the same weight I was 3 years ago. I’m always full of hope during a period of time saying I can do it. Does not last long

I change my phone wallpaper to motivational quotes, I set alarms, I put the scale in front of the fridge, I try portion control, I try fasting, I try OMAD. I even tried extreme measures I cannot talk about.. Nothing. Absolutely nothing works on me. I have no self control, none. I can’t do it. I just can’t. I have no control over myself. I keep shoving food down my throat.

What do I do? Please help me.

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Realistic to lose 12lbs in water weight or something else going on?

Hey All,

I’ve been doing the diet and exercise thing (walking plus weight lifting) and have managed to drop a net 45lbs over that time to now. I took about 3 weeks off due to travel to Asia and while there I gained about 10lbs (net 35lb loss to where I’m at now).

Feeling pretty guilty about the gain when I got back and as a result my restricted calorie diet has gone to shit doubling to about 2400-2500 calories daily (vs 1200 previously). I have also had a hard time getting back into exercise. The only other change is that I added some amazon fiber gummies and have slept alot more than usual due to fatigue.

Despite these bad habits I’ve somehow lost 12lbs in the week I’ve been back and am actually now 2lbs lighter then when I left. This is more weight than I’ve lost in a week since I’ve started. Even at the beginning when I was losing alot of water weight I don’t think I ever lost more than 10lbs in a week. Is it reasonable to assume this is just water weight coming off from the fiber gummies or is it possible it’s an unexpected ‘whoosh’ weight loss from changing things up with the change in routine due to travel and since coming back?

My overall body composition doesnt appear to have changed much in fact my ‘gut’ seems to have gotten symmetrically slightly bigger so I’m at a loss to explain it. A win is a win right but just wondering if theres something something else going on here I can replicate as I don’t think the increased caloric in take is a winning formula. I still have another 25lbs to go before hitting my goal weight.

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Only lost 30ish lbs in one year

Hey, so I struggled with my weight all my life. I’m currently 24, F. My stats are: 170 cm around 5’7-8 and 200lbs 92-4kg. My starting weight was 105+kg or 230ish lbs (probably higher, my first weigh in was after 2 weeks of dieting and training). As far as I can remember I struggled with weight and was put on a diet. No one in my family know what healthy eating is or doing regular exercise or the importance of fitness. All my family (parents, grandparents, uncles, aunts) are overweight and don’t exercise at all. We were always the kind of family to have a full on feast for every meal. Anyways this lifestyle was fine till they were relatively young but now everyone is older and their bodies are literally falling apart bcos of the weight. Every one of them is on harsh medication and physically restricted. The main problem is that they are all have a food addiction. Literal addiction, I’m not making shit up. So realising this was my wake up call. One year ago I started going to the gym, eating healthy-ish. I’m at in university (last year) and working part time too so it’s pretty hard to stay consistent. I still like to go out, have fun with friends. On the other hand my work needs me to travel to different countries a lot. We also have a lot of event that last 3-4 days up to a week. This always throws my diet and exercise regime off. I’m trying but it’s extremely hard and exhausting. I’m proud to say that even though I’m busy I managed to go back to exercising after a week or months of not doing anything. And even if I’m not doing any exercise I try to get 10k steps and eat kinda healthy. My weight loss formula is the basic eat healthy, focus on protein and fiber, move a little and do some strength training every week. The past months I started noticing some muscle growth which is super exciting. I also gone down a full pant size and 1-2 shirt sizes.

Still I’m pretty close to being one year into my journey and feel like a failure. People lose a lot more during a year and I only managed 1/3rd of my goal. I look at myself and still feel like the person I was one year ago. Puffy, slumpy and just looking like the Michelin man. It’s just hard and I was not prepared for it. I’m glad I could write this off my chest. Thank you for reading

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Feeling stuck after losing weight – is this normal?

Hey everyone, I just needed to share this somewhere I think people will understand.

I’ve lost a significant amount of weight over the past year (about 20–25kg), and I’m proud of the progress. But… my loose skin is constant. Saggy arms, belly, even some stretch marks. Every mirror reminds me of the old me, and honestly, it’s really affecting my confidence.

I’ve tried strength training and eating well, but it doesn’t fully go away. I know surgery exists, but it’s not an option for me right now.

I’m curious how do people deal with this? Does anyone else struggle with loose skin after weight loss, and how do you cope mentally?

I just want to know I’m not alone.

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Extremely confused & conflicted about optimal diet

I am 38, M, 5’9” & 190 lbs. My primary forms of exercise are jogging and soccer for 20+ years now. I read books on the optimal human diet for longevity, weight loss, etc. The science behind the plant-based diet *does* make a lot of sense intuitively. But I don’t feel wonderful on it and the weight is stagnant (I want to lose 10-20 lbs, been stuck for 10 years now). However, I feel the carnivore, keto, high-protein, high-fat diets are not heart healthy. So, I feel lots of confusion at the moment. I want to accomplish 2 things here: 1) go on a heart-healthy, longevity-inducing diet and 2) lose some weight at the same time. Has anyone gone through this confusion and come through on the other side healthier, slimmer, with great blood work numbers, and feels great at the same time?

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How to avoid the temptation of your family’s junk food?

Starting my weight loss journey (6’4 290lbs) and my family is not helping whatsoever. I just bought all my healthy foods and had it stacked neatly in the refrigerator, just for my family to put a bunch of junk food right in front of it. I politely asked them to please not leave it out in the open as it really tempts me when I see that type of food. They constantly order takeout and delivery, and it’s always family-sized. Pizza, Chinese food, tacos etc. When it’s not that, they have large family sized chips, cookies, donuts, soda etc. All the garbage you can think of, they just eat it up. And I’m accustomed to eating like that as well, so it’s very difficult to sit there and watch it.

Now you’re probably going to say, “just don’t eat it”

Yeah, I don’t want to. But I do want to at the same time. There’s a massive mental struggle involved with it. It’s like a drug addict enters rehab but the drugs are just sitting out, right in their faces tempting them. I’ve tried talking to them but I just get the same response. “You don’t have to eat it.” They don’t understand the mental struggle they’re inflicting on me by having all that junk laying everywhere. I don’t mind if they eat their junk food, that’s on them, but they know I’m actively trying to lose weight and I just feel so disrespected when I see a box of cookies just casually sitting on top of my meal prep containers.

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When will my cup size drop?

Hey yall! I lost 20lbs (160 to 140) and I would like to know, when and will my cup size drop? I was an A cup at 160, and I feel like i'm still an A now at 140. I could be smaller than an A and really be an AA. I don't know if the mirror is playing tricks on me lol. I really want a flat chest. Are there any women who experienced what im experiencing?

I see weight loss from women who had a heavy chest and it got smaller as they lost weight, but I haven't seen anyone who started with an A and got a flat chest which is my goal. Or did I not lose enough weight for that to happen?

I'm not at my full goal (I set 140 as a goal so I don't get overwhelmed), which is 130lbs.

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How could MFP/other TDEE calculators be so off? Need help on my math here please— 24M

Genuinely need help on this y'all. 24, 5'5 M. Hovering around the 155-160 range rn. Run about 30 miles/week and lift 4-5 times per week.

Around 4 months ago, I set out to lose about 20-30ish lbs. The weight fell off rather quickly. My whole philosophy when I began was to do it slowly, steadily, and healthily, as many previous weight loss initiatives — particularly when I was younger — were far too aggressive to be maintained.

So, I started at about a month of a ~250 cal/day deficit. I escalated eventually to a ~500 cal/day deficit. I didn't even log my weights for the first two weeks of my weight loss, so the initial water weight drop isn't a factor when I say I consistently was losing about *2 lbs per week,* despite having aimed for a much less aggressive rate.

I dropped from 180 to 160 rather quickly at a rate of 2.1 lbs lost per week. I averaged about 10 lbs down per month. On MFP, I set my activity level to "Active," and my desired rate of weight loss to 1 lb/week. I was eating somewhere in the window of 2700 calories per day, +/- 250 calories, *losing 2 lbs per week.* According to MFP, I should have been losing 1 lb per week; additionally, according to ChatGPT/Gemini's calculators, 2700ish should have realistically been my *maintenance*, even factoring in my physical activity.

So how on Earth were they that wrong? Based on my calorie intake and actual rate of weight loss, my actual TDEE was probably often somewhere around 3700-4000 calories. Which *shouldn't make sense.* Yes, I run a lot and lift a lot, but I always made sure to enter the extra active calories burned from my workouts. I logged everything to a T, used my scale and measuring cups religiously. I logged my food and exercise as accurately as possible.

My diet ended up crashing and burning when I began to see results and got carried away. Foolishly, around the 160 lb mark, I upped the goal in MFP to 2 lbs/week and, on the advice of ChatGPT, reduced my activity level to "Lightly Active." (I was still adding extra calories burned from my actual workouts.) Technically, this *should* have worked based on my stats and activity level (student/desk job), but I ignored the real-world data, ie the scale.

As you'd expect, upping beyond what is generally regarded as the safest maximum rate of weight loss (2 lbs/week) yielded some pretty poor results. My energy levels tanked. Irritability was high. Social drive was low. Libido practically gone. Then, went on a family vacation, had one night where I let myself splurge, which subsequently has led to several nights of binging when I got back home.

I got to about 147 lbs before my body tapped out. I've already gained a bit of the weight back. Not panicking about it and letting my body rest. It should go without saying that I am taking a diet break to both give my body & mind time to find equilibrium.

But for when I'm ready to hop on the wagon again: what on Earth do I do when my body is defying all the formulas, even going beyond generous TDEE estimates? Do I just chalk it up to being young, active, and 24? I genuinely want to do this whole thing *right* and sustainably, and plan to go back in a hell of a lot more gently and wisely when my body is ready. I tried to do it right according to the book, but ignored the real-world feedback.

Any advice?

Thanks in advance y'all.

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Motivation tips please, I’ll be so appreciative

I’m one of those life after Christmas strugglers, guys. I had the time of my life living it up and gained 5 lbs in two weeks. HOWEVER, summer is coming and I need to get real. Here’s the lowdown: I’ve lost 16 lbs in 2025. My goal is a further 16 lbs and my motivation is really, really hindering me. I think I’m definitely a sugar addict of some sort, or have a coping mechanism of eating sweet things as a “treat”. I’ve been successful to a certain point with food noise but I’m still in the midst of going “how the hell am I going to do this?!” I live in a calorie deficit and exercise 4 times a week, and do 10,000 steps a day. I’m just a bit stuck. If anything I would love to hear others and their experiences about how to get BACK into motivation, weight loss. I’ll be ever grateful. Someone suggested doing a AI pic of myself thinner, or getting an item of clothing size smalller…I want it, but struggling to get back on the horse. I will do it! But thought I would ask Reddit for help…

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Should I increase my calories from 1100 to 1500?

Hey everyone, I’m a 23 M, 5’6”, and I started my weight loss journey exactly one week ago. My starting weight was 173 lbs, and currently down to 165 lbs. I know a good chunk of that 8lb drop is likely water weight, but I’ve been hit pretty hard by the hunger wall. For the past 7 days, I’ve been eating a strict 1100 calories a day, and by the time I get to the end of the evening, I am still a bit hungry. I’m starting to realize that 1100 calories probably isn't sustainable or healthy in the long run. My goal is to get down to 155 lbs, and I’m thinking about bumping my intake up to 1500 calories a day. I’m looking for some input on whether 1500 is a more realistic "sweet spot" for my stats and if anyone else has successfully transitioned to a higher calorie count without stalling their progress completely.

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Content creators - who do you follow for ideas?

Title says it all, who do you follow for meal ideas and whatnot?

I mostly use FB and YT, and follow The Plant Slant and Slow Slimmer, but I'm always open to new ideas of people who post meal ideas, etc...

I also follow PlantYou, not specifically for low calorie ideas, but for delicious meals that taste amazing, and I just tweak em a bit sometimes.

Are there any non-American weight loss content creators that post meal ideas, etc? It can get very hard to find some USA ingredients or they cost a LOT if you're not in USA.

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Am I going too hard?

I’m trying to lose weight, but a couple people in my life have said that I’m going too hard. I’m 5’3 (162cm ish) female, and 108kg at the moment. On New Year’s Eve and New Year’s Day I weighed in at 113kg so I’ve lost 5 kg since starting on the second. I have my Lifesum app set to a goal of 7911 kj per day, but I’m regularly about 1000-2000kj under this.

On top of that I’ve gone from an almost completely sedentary lifestyle last year (except for a few blips where I’ve tried to be more active) to getting half an hour exercise atleast every day, plus 1 hour exercise 3 times a week. I have my “move goals” on Apple Watch set to 2500kj on my rest days and 3500kj on the 3 days a week I go to the gym. I spend an hour at the gym, sometimes more, and do 20+ minutes of cardio and then the rest of weight training. I haven’t missed any days this month, with the exception of course of new years as I was nursing a hangover so properly started on the 2nd.

I did do this for a month last year but I fell out of it because I had been doing it with a friend, and when that friend lost motivation I also lost motivation. Conveniently, it’s also this friend who is saying I’m going too hard. But it’s also his brother (who also had a weight loss journey and is now super fit), and my fiancé.

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I don’t know what to do

Okay guys, I started my weight loss journey in May of 2024 and since then lost 72 pounds so far (25F, 5’6 and when from 252 to 180). Since recently I can’t lose weight it’s literally stuck on 180 for almost 2 months. I got frustrated and than started binging these last 2 weeks. I can’t stick to my diet (eating 1450kcal a day, if I eat more I don’t lose any weight), I always eat a lil extra and it has gotten me to 180 but recently nothing is helping. I started working out more and nope, I changed my diet and also nope. I feel very sad, I came so far and now I can’t even get to my GW. What can I do???

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Dietitian + PCOS

​

Has anyone had experience with using Nourish or seeing a dietitian on your own/through another platform for help and guidance managing your PCOS through nutrition, supplementation, and lifestyle changes for weight loss? How has having a dietitian helped or not helped you, like did it keep you accountable and consistent with your efforts, or did it make it harder? I want to know everything, as I am currently signed up on Nourish to see a dietitian for PCOS and weight loss in February, and I will be paying out of pocket, so I want to make it worth it. Thanks in advance!

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How to know when diet alone won't be enough anymore?

I've been losing weight for about a year and a half now - I'm 5'3, and I've gotten from 175 down to 130, which is the lowest weight I've been since high school! I'm within a healthy BMI now, but now, honestly mostly for aesthetic reasons, I would like to keep going. I carry most of my weight right in the front of my stomach, so even now it's still very visible.

Here's the problem I'm facing right now though: I'm severely disabled (chronic fatigue, was almost completely bed-bound for over a year and lost all my muscle in 2023) and building muscle back is extremely difficult for me. I have to be super careful not to injure myself - even stepping the wrong way when I'm walking has, multiple times, caused my hamstrings to tear.

I also just mentally find it a lot easier to do one thing at a time, so I've been focusing on losing fat through diet alone all this time, thinking that I'll lose as much as I can, then slowly build some muscle for a bit, then maybe do one more fat loss period to get to where I want to be.

Right now, to keep losing I have to eat pretty much just 1200 calories a day. Any more, even for a day or two, and I start gaining weight back. It's getting to be extremely tough to stick to, even with taking maintenance breaks sometimes. I'm spending a LOT of time thinking about food, and over the last few weeks I've just been gaining and losing the same 3 pounds over and over. I know it would be easier, eventually, if I did gain some muscle, but for me the line between "pushing my body hard enough to prompt it to actually build muscle" and "injuring myself" is extremely thin, so I'm nervous to start. I already have chronic pain that limits me a fair bit (which has gotten substantially better with weight loss!). And I'm a bit worried about how to find the right amount to eat to build muscle without just regaining a bunch of fat, since I can't just go sicko mode lifting weights lol

How did you guys know when diet alone wasn't going to be enough to get you where you wanted to be? And if anyone here is disabled like me, I'd love any tips for strength training without wrecking my body further.

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is sleep REALLLY important for weight loss? (teen) (eating healthier but gaining weight??)

this is gonna be a long post, so if you don't wanna read the middle and skip to the end (which has my main question) that's completely fine, im grateful if anyone reads it anyway

i’m a teen and recently switched to healthier eating. light breakfast (smoothie or yogurt), half a sandwich for lunch, larger dinner + 1–2 snacks (yogurt, fruit, or a small chocolate truffle). This is very different from how I used to eat (much larger portions in the past + more snacks), but instead of losing weight, i’ve been gaining 😭😭??

in the same time i started eating better, my sleep schedule got REALLY effed up because of studying and extracurriculars. i nap from about 6–7 PM for two hours and then sleep at usually 3:30 AM. i don’t eat after 10 PM or snack late at night, so i dont think its eating at later times thats causing it.

also i usually eat dinner and then nap right after, which i heard is lowk bad for digestion (maybe this is it)?

additionally i get literally like zero exercise im studying in my room all day. asian community core. but this has always been the case so i dont think its me not exercising because i've always been inactive. im rn at a healthy weight (F 125 lbs 5'4) but just wanna lose 5 pounds, however, i care about that less than the fact im eating healthier YET gaining weight.

this might also be relevant but when i talk about gaining weight its that i used to be 120-121 lbs until 2 months ago when then i started my diet change, sleep change, and then gained 5 pounds. to be fair i dropped to 120 because i had samonella last year that caused me to lose 9 pounds, then i maintained 120 for 8 months, then im now at 125.

anyway that's a lot of information for a relatively simple question: are my sleeping habits of napping + 3:30 AM sleep time causing me to gain weight despite me eating healthier? thank you!

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Relationship and weight loss

I have an annoying issue with weight and relationships.

I know how to lose weight, and I know how to keep that weight away, expect when I am in a relationship.

I have been at my ideal weight several times in my life, but I always balloon when I am in relationship.

I have been on my current relationship now 10+ years, the times during this relationship when I have been at ideal weight have been when my partner moved to other city for work and I lived like 2 to 3 years alone in the city we studied at. Other time was when she lived abroad for 6 months. Before this relationship I was fittest between breakups.

Now we have however lived together for 6+ year and I have gained more weight than ever before.

The main issue food obvliouisly. I am super happy to follow strict diet be it intermittent fasting fasting, low carb, regular moderate eating or whatever else I have enjoyed in the past. I even tested full vegan diet for couple of years.

My partner however refuses to meal prep, she doesn't want to eat same food multiple times a day, or multiple days a row. I am also 90s recession child so it is pretty much engraved in to my soul that you eat when food is available and you always clean your plate.

I have tried to suggest that we eat separate meals, but she refuses that idea as she wants to do everything together, I have proposed meal prepping and we have done that for a short while but in the end she can't handle it it it tapers off eventually.

We work remote and currently only consistency is lunch, just a simple salad with chicken and we have been doing that like 6 years which is nice. Evening and weekend meals are however still however an issue.

Also snacks, she likes to buy all kinds of snacks, candy, chocolate whatever and of course when they are lying on the kitchen table I will snack them when I walk past them.

What is frustrating is that she complains about my weight, but then she refuses to support any suggestions I know work for me. She is also a type of person who can eat however much she wants and she doesn't seem to gain any weight, her whole family is like that.

Does anyone have any tips how to make this work? I have tried to talk to her, but she sees everything I suggest too extreme even something simple like calculating calories.

She recently however asked about counting macros, so I think there might be an opening for us to find some solution that works for both of us.

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Might being lazy be better for me?

I (23M) started doing intense cardio for fat loss for some months but I also started eating more along with the program. I didn’t crave snacks or desserts just pure hunger. And I ate like an animal. Anyway, I stopped doing cardio for 2 months or so and I noticed myself losing weight. Now, it could be water or muscle loss rather than fat but my appetite definitely slowed down. Have anyone had similar experiences? Can you tell me more about it? What advice would you give me? And what is your opinion about doing cardio for weight loss?

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(Rant) Fed up of toxic creators pushing insane targets

I've recently started researching diet and exercise again after starting my GLP-1 so the algorithms are pushing all the weight loss content on me again

It's great to see how many people are making solid progress but it's so hard to cut through the noise of all the toxic people just trying to sell their diet courses or product supplements etc

Some examples I've seen on tiktok this week:

"You can lose 20kg in a month through intermittent fasting. DM on whatsapp"

"I lost 70lbs in 40 days, willpower is what's stopping you. 24 day bootcamp available"

I just feel awful for the people might be making genuine progress and see those posts and think they now have to waste money on things that physically aren't possible

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even after hitting my weight loss goal, i still obsess over food.

i started my weight loss journey in april 2025 at 174 lbs. by december, i weighed 130~ lbs. at 5’6, that’s pretty healthy for me. despite losing all this weight, i still feel trapped by food. when i wake up, i think about what i’m going to eat. after i eat a meal, i just think about the snacks that will follow. i often cave but remain unsatisfied.

maybe it’s because of my traumatic past, i don’t know. i spent almost my entire life being chronically ill. i got jaw surgery a month ago, so my sleep apnea is finally gone, but before that i believe it contributed to my depression. i have another chronic illness that negatively affects my hormones and caused me to not feel hunger for nearly a decade. i can feel hunger now that i’m medicated, but it’s not always consistent. i started experiencing food noise in my teens, which was when that chronic illness first manifested, so i think my brain was using food noise to compensate for my lack of hunger cues or something.

i also have autism and ocd, plus i experience depression. maybe the food noise is an ocd thing.

i just so badly want to be free from food. i thought that by the time i got to my goal weight, i’d no longer think about food all the time, but that’s not the case. i feel so trapped.

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everybody treats better now that I’m thinner

26 F - 5’5 - SW: 218 - CW: 114

i’ve heard of this being a thing, but i have been first hand experiencing this and wondering about other people experiences with this. back when i was almost 220, i was barely talked to or looked at. I had only a couple of friends and the friends i did have, were tinier than me and had friends that would make fun of me for my weight. I always used to like to cover my body and wear hoodies during summer, so I was also judged for that.

I always used to tell my bf “when i lose the weight, it’s over for these b*tches”. I have since LOST that weight and more!

I barely recognize myself sometimes. In my head mentally, I still look down and expect to be 200 pounds still. But I am not. I am super happy about my journey and progress, but an unsettling thing I’ve noticed is how different I am treated now. People didn’t notice my weight loss right away. Like I said, I used to wear hoodies and cover up. They noticed when I got to 150, it was summer and I stopped covering up. Everybody was asking me how I did it, congratulating me, asking me what I took (this one in particular always bothered me) or even assumed I was sick. But people started talking to me more, I got more noticed and people always offer to help me out with things, they try to make my life easier and it’s just an odd experience overall. People I never talked to at work even noticed and were talking to me. I felt scared to be around people before, to take up too much space, but I don’t anymore. People make space for me now, and it makes me sad how when I was bigger, I wasn’t treated as kindly.

If you also have any experience with this, comment it! I am interested in reading about your experience and journey.

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Visible bones are normal and healthy

I’m going to say this bluntly because this comes up constantly.

Seeing bones is normal. It's not unhealthy, disordered, or a sign that you’ve lost too much weight. Plenty of healthy adults can see their collarbones, shoulders, hip bones, ribs, wrists, ankles, parts of their spine, etc.. That happens at a wide range of weights and BMIs, including ones that are clearly healthy (sometimes even overweight still) and not even close to underweight.

Fat doesn't sit evenly on the body, and some areas just don’t hold as much of it -- even people who are not thin. A person can be healthy, eating normally, functioning fine, and still have visible bones. When you lose weight, fat comes off and your underlying shape shows. That is literally what weight loss looks like.

Yes, there's obviously a line somewhere. Extremes like bones sticking out everywhere isn't the same thing. That's not what most of these posts and comments are talking about. Someone starts approaching a healthy BMI, starts seeing the outline of their collarbones or hip bones and they think they must be emaciated.

If your only concern is, 'I can see bones now' that is a non-issue. People seem to not know what a normal, healthy body actually looks like and it's been incredibly annoying.

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i don’t like vegetables. help!

22f 5’4 229 lbs. ive finally started a serious weight loss journey after several failed attempts. i’ve cut my calories from 5k a day to about 1.2k a day, give or take. i also work out twice a day since i sit at work all day. so it’s all going fine and dandy for the most part.

except for.. the fact that vegetables are my mortal enemy. i’m autistic, i have texture and sensory issues. veggies absolutely trigger them. just about every single one, too. except potatoes and sweet potatoes, i LOVE those. and no, cooking them in different ways never helps. forcing them down doesn’t help either, it usually comes back up when i try.

does anyone have any suggestions for hiding veggies in my food (like a toddler.. lol)? or what veggies work best in a homemade protein shake? thank you in advance :,)

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Trying to stick to a weekly calorie deficit but keep messing up

Hey everyone,

I’m trying to lose weight and stay in a calorie deficit each week, but I keep running into the same problem. I usually go over my calories once or twice a week, and then I don’t want to eat less on the other days to make up for it. Because of that, a lot of my weeks end up being maintenance weeks instead of actual deficit weeks, which is really frustrating. I want to lose weight, not just maintain, but it feels like as soon as I mess up one or two days, the whole week is ruined.

Lately I’ve been thinking about it, and I’m realizing that being perfect every single day isn’t realistic. Most people don’t hit their deficit perfectly each week — life happens, and some days you go over and some days you stay under. What really matters is the bigger picture over time.

So now I’m trying to focus on aiming for my normal calorie target on most days, accepting that I’ll go over sometimes, and not punishing myself when it happens. I still try to limit the higher-calorie days, but I’m not stressing about perfection. Over the long run, that’s what creates a deficit and actually leads to weight loss.

I’m curious — does anyone else struggle with weeks like this? How do you handle it when you go over your calories a couple of times but still want to see progress?

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Real talk about hunger

Day 4 of weight loss and diet: still sticking to the plan (500-600cal cut) but I am realizing how hard is to operate in this stage. I feel sluggish and slow. I feel hungry a lot during the day. Reading other posts I came to realization that this is the normal state if you want significant wins, am I correct?? Nobody talked about it before! Please share!

Can you share your experience and how handle this hungry state? Also how long it took to get over it if you already passed thru it?

All info appreciated.

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Day 4 of diet - foggy

Hi all, On Monday I started my weight loss journey. I’m mid 30s Fem. I am increasing my steps to 10k, lifting 2x week and counting calories. Cutting from 2400 to 1700-1800 cal a day. Basically cutting off almost all sweets (I allow only a small one after dinner), alcohol and stick to whole food.

I feel kinda sluggish and foggy during the day, specially after lunch, despite of having a good night sleep.

Taking it slow, and still feeling strong at will but wondering when I would feel more back to normal in terms of energy. How long would take the body to adjust? I have like 50lbs to lose, so this will be a long process not just a 2 week diet.

Also any tips to cope with the food noise will be great. Thanks!

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Skin stretchiness in weight loss

29 female, start weight 270lbs and 5ft, lost around 30 - 40 lbs in 2.5 - 3 months but I’m not weighing myself so I’m not sure my current weight, I just know that I’m losing weight quickly.

I’ve noticed that my skin is stretchier. There are areas of my body where I can stretch thin parts of skin with no pain in ways I never have been able to before such as on my arms. It feels sinilar to the loose skin round my belly button. Is this the start of loose skin or am I over thinking it? I didn’t expect loose skin already so I’m confused

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Going from pretty obese to less obese and the calorie changes

Can anyone relate to this? I used to weigh 270 lb, my maintenance was so high and a calorie deficit was SO easy. I barely had to cut anything out. All I did was eat less. I still measured but there was so much wiggle room, and it was so much easier to do. Eating 2300 calories and being in a deficit was incredible. I started my weight loss journey officially three years ago, I have gone up and down 10 pounds but the 70 pound weight loss holds.

Now I weigh around 195 pounds and my maintenance is about 2000 calories. I am finding being in a deficit to be much much harder now. I feel like I have to be much more precise, and “fitting in” foods is difficult. My motivation is shot. I struggle with depression and still did when I was 75 pounds heavier, but I still could have a slight binge and be fine. I struggle to maintain the 1600-calorie deficit especially when depression kicks in. I’ve been eating at maintenance for the past like 6 months because I’m so lazy.

I’m going to get back on the horse and finish it once and for all. I’m just so exhausted being in weight loss mode for a few years and I’m still not done, and I have to eat less and less as it goes on. I need to just bite the bullet and get it over with. Does anyone have any tips for me? I am so tired

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Previous WLM User

Hello!

I just want to share my story and maybe ask for some advice. I started my weight loss journey in November of 2024 with a SW of 273lb. I finally saw a weight management Dr and he put me on Zepbound. While on the meds, I lost about 56 pounds! My insurance has stopped covering it, so I have not been on it since early December 2025. I've since gained and lost a few pounds and am currently sitting at 5'4" and 221lb (F).

The biggest benefit I had to being on a WLM was the reduced food noise. I definitely took my time on it for granted and did not change my eating habits as I should have. I definitely ate less, but still like shit. My immediate reaction to the meds not being covered anymore was to look for an alternative that would be. My Dr suggested that I go on phentermine to help with the food noise, which has been driving me absolutely crazy.

I'm currently eating in a calorie deficit of about 1600 calories per day, I work out 3-4 times/week, and I walk extra during the day. Starting my deficit is how I lost the aforementioned "few pounds" I gained post-Zepbound. I was religiously tracking calories with a food scale for about a week but found myself quickly becoming obsessive over it. Calorie counting actually made my food noise worse than before. Right now, I'm meal prepping on Sundays for the work week so I know what my lunch calories will be every day, eating the same thing for breakfast, and calculating my snacks and dinner day-to-day.

I'm wondering if anyone has any advice or any similar experiences! I feel like I'm in over my head here and I honestly have no idea what I'm doing.

I don't have a "goal weight" perse, but I'm definitely looking to have a bulkier looks-like-I-lift-weights physique rather than a slim one.

TL;DR: I used to be on a GLP-1, I'm new to this, and I'm worried I'm doing it all wrong pls help

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