Weight loss & optimizing muscle mass (6'0" / 1m83, 365 lbs / 166kg): 100% Cardio or Lifting + Cardio?

Hi everyone!

​I'm a 25M, 1m83 (6'0") and 166kg (365 lbs). My goal is to lose weight while keeping, or even optimizing, my muscle mass (I naturally have a pretty "bulky" build). I'm managing my calorie intake, but I want to optimize my fat loss through the gym.

​I've been going to the gym for a month now, and I keep hearing two completely opposite things:

​100% Cardio: I've been told to avoid weightlifting entirely. Because in a deficit, my body will burn both fat AND muscle, ruining my frame.

​Heavy Lifting + Light Cardio (5-10 min): I was told that muscle requires more energy at rest. By building strength, my body will hold onto the muscle and target the fat instead.

​Personally, I'm leaning towards the 2nd option. Since I have a busy schedule, I go to the gym twice a week and use guided machines. Right now, I'm doing a Full Body split like this:

​Day 1: Push focus (Chest, shoulders, triceps, quads).

​Day 2: Pull focus (Back, rear delts, biceps, hamstrings).

​End of each session: 5-10 mins of light cardio.

​What are your thoughts on this? Do you have any tips or advice to help me properly set up and optimize my workout plan?

​Thanks in advance!

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Weight loss + cutting down on drinking

Does anyone else find it difficult to control their weight when they stop drinking alcohol regularly?

First off, a little context. I was overweight from when I was a toddler and got gradually fatter until I was about 20, when I started eating better and exercising and lost a huge amount of weight in a short time.

I've never been what I would call a problem drinker (never tempted to drink when I have stuff to do the next day) but I did used to get riggidy-wrecked when I went out, 2-3 times a month and be a hungover mess the next day.

I cut down on drinking 2 years ago (only go out once every few weeks) and since then it's been a battle to keep the weight off. I find this very strange because, doing the maths, I'm consuming less calories than before, while still hitting the gym and eating more home-cooked meals.

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Loose skin 16m

Hi so I’m 16 and I started my weight loss journey in I’d say ehhhh about October 2025maybe I lost alot of weight about 115lbs and I’m left with loose skin.
So I fall into the moderate category I have like a u shape of skin at the bottom of my torso and my whole body is kinda just stretchy.

My lowest weight was this augest at 150lbs I’ve been lean bulking since then trying to put on Muscle and it has been working to a certain degree I was fat from about 8-16 so a span of 8 years how meaningfully will my skin improve? If there’s anyone that was in a similar situation please let me know.

Cause it stops me from living my life and as sad as that sounds it’s true I have a very hard time with mental health from it and sadly my height is capped off since I’m Tanner stage 5 so I can’t grow any more in hopes to stretch tighter across my skin.

Any advice is appreciated.

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21F, 165 cm, 65 kg — why is losing the last few kilos so frustrating when I’m already active and eating high protein?

I’m 21F, 165 cm (5’5”) and currently around 65 kg (143 lbs). My goal is around 60–62 kg, but more importantly I want to look leaner while keeping or growing my glutes.
I’ve been trying to lose weight for quite a while. I’ve previously gotten down to around 60 kg, but slowly gained some of it back.
Here’s my situation:
I aim for around 1,500 calories a day, although my actual intake varies.
I try to get 80–100 g of protein daily.
I often get 10–18k steps, use a walking pad, StairMaster or elliptical.
I also do glute exercises like Bulgarian split squats, hip abductions and cable kickbacks.
I’ve had periods where I wasn’t consistent with strength training but stayed active.
What confuses me is that my body sometimes looks noticeably different without much change on the scale. Recently, people have even commented that my glutes look bigger, despite me not training them consistently.
I feel like I’m constantly switching between wanting to lose weight quickly and wanting to build muscle, and I don’t know how to balance both.
For other petite women who successfully lost fat while maintaining their curves:
Did you focus on weight loss first or body recomposition?
How did you know whether you were actually in a calorie deficit?
Did increasing strength training make a bigger difference than cardio?
How did you stop obsessing over small weight fluctuations?
I’d really appreciate advice from women with similar starting measurements.

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Is anyone else embarrassed to talk about their weight loss?

Over the course of 2025 I lost about 50lbs by eating high protein, tracking macros, and working out. Gained a few lbs from my lowest weight since then as life happens, but I have consistently maintained a 19-20bmi since it was a whole lifestyle overhaul. I'm proud of the work I put in, and even more than the weight loss I am proud of myself for developing a healthy relationship with food and exercise. I like my body and I love taking care of it.

I didn't tell anyone what I was doing at any point, I just did it. It was awesome finding a new hobby in weightlifting and seeing the results of my work, but it just feels so uncomfortable to have other people notice. A few family members/friends have commented on it and I never know what to say. It honestly just makes me wish I was invisible.

Has anyone else dealt with this, where you're happy with your body and lifestyle, but just wish other people wouldn't notice anything changed?

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Thanks for this sub and its people

Male - 32 - Silly Goose

Long time lurker first time poster. I tried all sorts of techniques for weight loss over the years and Ive been quite heavy for the past 5 years. I finally got sick of falling off the wagon over and over and restarting my weight loss goals from scratch every 5 or 6 months.

I just wanted to post my appreciation I have read tonnes of your posts and comments and learnt so much. I have gone from 290 pounds to 240 pounds over the course of 2026 and my goal is to reach 195 pounds by next summer. I just wanted to share some stuff that helped me.

Really all i can say to others about what worked for me is a sustainable calorie deficit using an app to track your daily calories i use Nutracheck. I've been on 1900 calories a day for 4 months now. one day a week I eat a large breakfast of roughly 800 calories and then fast until the next day. I do this so I can bank 1100 calories a week to use elsewhere. This allows me to have some beers on the weekend or a whole ass pizza to myself.

For me I was unable to lose weight when following really strict diets of boring and bland food. Treating yourself once or twice a week can really improve your mental state and help you keep on track.

I also walk / jog ~10KM 3 times a week and I have a 20 minute dumbbell session twice a week for upper body strength. I know I could do more but for me this has shown great results and doesn’t cost me much time. I started at 10kg dumbbells in March until I became comfortable doing lots of reps and sets, slowly working on my technique. I recently moved onto 15KG dumbbells for bicep curls and overhead presses and 20KG for rows, shoulder shrugs and deadlifts. I never take my workouts into account on my calorie tracking apps because I don’t want an excuse to treat myself to more calories.

zero calorie drinks are great.

Use the tdee calculator to get an idea about what your calorie deficit should look like.

Don't jump straight into the deficit gradually reduce your daily calories by 100 weekly until you reach your deficit amount. This will give your stomach time to adjust to having less food.

frozen mango/pineapple is really filling and a nice low calorie snack option let it thaw for like 10 mins before munching you psychos.

BLT for me is the ultimate sandwich for weight loss. Smoked bacon medallions, low fat mayo, lettuce, tomato, salt, pepper and some low calorie bread. My BLT hits at around 300 calories and sometimes I go nuts and make two of them.

Every time I hit a milestone of 10 pounds I spend 2 - 3 days at my maintenance calories to give me a break and a bit of a motivational boost. This allows me to relax and enjoy 2500 calories a day which if you're counting every calorie you know how good this feels.

Anyway, thanks losers.

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How to fight discouragement

Basically, I just feel so discouraged in my weight loss process. I'm down 100 pounds since the start of the year but the more I lose, the worse I look at myself. I started at 420 pounds at 6'3". I currently hit 320 pounds and all I feel is the need to lose another 100. When I started the journey, I felt good about myself and proud of myself for every pound I dropped. Now I weigh myself daily, sometimes multiple times a day, even though I know there's no point, just to have a number to look at myself and hate myself for. I look at myself shirtless just to hate how I look. I don't want to go out or do anything because I hate how I look and feel like I don't deserve anything. And when I do slip up (for example, only doing 32 minutes of cardio instead of 40), I hate myself even more and punish myself by giving myself another 40 minutes of cardio anyway and restricting my calories even more. Im not even sure how sustainable this is. Im miserable. I purposely spend more time in bed so I don't have to think about myself existing and how I look. And it didn't used to be like this. I used to enjoy exercising and be proud of myself for being in a deficit at all having no specific goal for weight loss other than to feel better and having no deadline. Now I'm giving myself a year to lose another 100 pounds and spending every day hating myself. I know part of it has to do with my move. Im a POC and I went from a rather diverse area with lots of different skin tones and body types to a college area with mostly young skinny white people and I know feeling like I don't fit in makes me want to stay inside more. Still, there has to be a better way to approach weight loss than hating myself the whole time and being so miserable that I don't want to talk to or meet new people because I'm so ashamed of myself.

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Finally quit the HAES dietitian

I am 60 years old and honestly
Was not that familiar with HAES. Thought it was a gentle kind way for weight loss.

When I started - I was maybe few pounds overweight and because of my age, time to try some body acceptance. And enjoyed eating out and baking and just kept adding on more food!

Then whoa- gained 10 lbs in 2 months - which is a lot for me as I am 4 ft 11 inches! Talked to the RD and wanted me to check my HRT side effects , she was appalled when I asked about fat loss, and was concerned that I had had 2 diets my entire life.

My doctor who is not overly weight or looks conscious said GLP1s may be an option if I can lose weight via diet and exercise. And yet this RD minimized any concern for my weight gain!

I want to quit my job and will need private insurance and trying to keep my health markers under control if I can't afford ACA insurance . So trying a weight loss dietitian next !

I think HAES in general is compassionate but I just don't understand the denial of the impacts of health and obesity!

Felt better when I joined this sub and saw a handful of posts critical of this extreme HAES approach.

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Thyroid beefing

Okay it’s not even me that’s beefing with my thyroid, it’s my new PCP. Historically, I’ve been in the overweight range, as a teenager my BMI was in the 27-29 range, as an adult it stayed at that upper limit until I did the thing and lost weight- the lowest I got was a BMI of 21.8. But the options to get there or maintain a <25 BMI weren’t ideal- I exercised to the point of injury with an intake around 1800 calories, while recovering from that injury I gained some of the weight back. When I was cleared for activity and wanted to lose the weight, I went back to my 1800 while running and weight training, then I got injured again, but that time it was a bit more severe and put me out a lot longer.

Temporarily, I can’t do heavy weight training 4x/week like I used to because I have two years where I need to focus my time elsewhere. Instead of exercising a lot, I’m eating less, which kind of sucks because I’m short and maintaining BMI of 24.2 has me below the intake that I need to get all of my daily nutrition from food. It’s to the point where my PCP is adamant that she’d rather I sit 10-15 lbs overweight than keep me in a normal BMI range. IM ON BOARD WITH THAT, but I’m pissed that I’m going to be uncomfortable again. She’s right about my recent intake, I’m miserable and I have no energy and this fucking sucks, I have an appointment with an RDN to find the best way to increase back to a normal baseline.

That being said, PCP wants to test my thyroid, I’m going to get blood work asap, but idk. I have minimal family history of endocrine/metabolic issues. The women in my family are just bigger? I know that some of it is dietary choices, but even my relatives that work out on a very regular basis and eat to truly fuel their body are bigger, in that BMI 26-28 range that I always end up going back to. They’ve had the blood work, they don’t meet criteria for pharmacologically assisted weight loss, all our waist to hip ratios are ideal even if someone is pushing the threshold of obesity. So I don’t want to “get my hopes up” that my thyroid is being a shithead just for the labs to be completely normal, yknow?

any input from the “maybe it’s your thyroid!” People is welcome. Even if it wasn’t your thyroid. Bc it’s probably not mine.

Don’t tell me to put on muscle bc i got to the funky scan things and i am a muscly beefcake thank you 😌

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Looking for workout advice to help my girlfriend

My girlfriend (27) is roughly 240-60 lbs and has a ton of dietary restrictions because of IBS-D. Because of this, typical dieting is unsustainable and even harmful to her health. She is looking to start a home workout routine to start building muscle and eliminating fat, get stronger, etc.

I would LOVE to hear from girlies who have found some workouts to do at home that helped them on their weight loss journey. Light weights and bodyweight exercises would be best, as well as ones that are low impact on knees and shins, and doesn't result in any unnecessary blood flow to the head (think downward dog in yoga).

~some notes for extra context, for the curious:

- 7+ years ago my gf had her gallbladder removed and lost a ton of weight, but since I met her she's been gradually gaining about 10 lbs a year

- Due to our life circumstances, she's been in and out of part time jobs for years and won't be looking for full-time work until next summer, but she doesn't live a purely sedentary lifestyle.

- During that time, the weight gain caused "pseudo-tumor" (a mix of crazy cluster headaches, migraines, muscle spasms, and eye pain all from an excess of spinal fluid around the brain). Those symptoms are MUCH better now and nearly gone, but overexertion will cause migraines

- I don't mind the weight gain and we are both still very much in love and intimate, but I know that she wants to see some improvement and have better control over her weight

- my points of reference are myself, (27m, 190-200 lbs, and average level of fitness). I know plenty of workouts but don't know which workouts will prove most beneficial and accessible to my girlfriend

Many thanks y'all :)

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Is weight loss possible in a sedentary life style?

A few weeks ago I was averaging 7000 steps a day and was doing a few minutes of jump rope and some work outs I find on YouTube but then I started to focus a bit more on studying and now I hardly hit 2000 steps a day, I want to lose weight and I know the answer is a calorie deficit but I don't know how much the deficit should be if I'm sedentary, I honestly can watch 800 calories a day if it ment I'll lose weight but I know that isn't healthy at all, is it possible to ever lose weight in this life style or am I just doomed to wait until school ends to go back to working out?

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34F trying to lose 35lbs, worried about skin laxity, looking for honest experiences

Hi everyone, I’m looking for honest experiences from women who have lost around 30–40 lbs, especially in their 30s.

I’m 34F, 5’4, currently around 154 lbs. I gained about 35 lbs to get my cycle back after years of under-eating and over-exercising. I’m grateful my cycle are consistent for the past year, but my confidence has honestly been at an all-time low and I really struggle with how I look right now.

I used to be around 124 lbs and my goal is to get back to around 120–130 lbs. I’m extremely worried about skin laxity after losing the weight, especially in my breasts, stomach, arms, thighs, and face/chin area. I’m not talking about major loose skin, but more looking softer, less firm, and crepey.

I’ve been lifting consistently since July 4x week, eating at least 130g protein daily, taking a collagen supplement, staying hydrated, and trying to lose slowly while preserving muscle.

I would really love to hear from women with similar stats who have gone through a 30–40 lb weight loss. How did your skin actually turn out? Was it better or worse than you expected? Did it improve after maintaining your weight for a while?

I know genetics play a huge role, but I’ve been worrying about this constantly and would really appreciate realistic experiences. Thank you 💙

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cheat days

okay guys i know this might sound stupid. i know cheat days where you eat a surplus, might erase your entire deficit for the week if you’re not careful. and i’ve heard the “cheat meal” argument as well compared to cheat days. if your cheat day, while on an extreme cut is just your maintenance calories, will that erase your progress for the week and lead to weight gain instead of loss over time? if one day a week i am setting aside as a maintenance day, will that slow weight loss drastically? or make your deficit for the week leading up kind of unnecessary?

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Mindset on Long Weight-Loss Journeys

Hello Y'all,

I am just shy of 1 year since hitting my weight loss journey head-on, and have worked my way down from 594lb to 369lb (-225). This is ~0.93% of my starting weight per week, accounting for the scale going down over time. I couldn't be more happy for the progress, but I've hit my first prolonged slump where motivation just hasn't been there and my diet hasn't been up to my standard over the last ~10 days. I'm back into the swing of things, but am looking for advice on ways others have looked at long weight-loss journeys. It feels like I have swam up from Marianas Trench and found myself at the foot of Everest.. I've shown myself that I can David-Goggins this and show self-discipline, but I'm a year in and still have a long road ahead. The scale doesn't move as fast as it once did, and milestones are less frequent.

How do I put my recent successes in the rear mirror and focus on the next week, next month, next year?

Edit: To give context, I am 23m/6'4 with a very rough goal of 240lb

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What are your thoughts on Orangetheory Fitness?

I’m 31F 245lbs wanting to build strength. I’ve lost 35lbs through calorie deficit, and although that’s working for me, I can tell I’m losing muscle too. I really want to get into strength training, but the decision fatigue is REAL. The idea of going somewhere and receiving a structured workout is super appealing to me. Orangetheory is not as expensive as personal training in my area, but it’s more hands-on than navigating a gym myself.

That said, I find the idea of my heart rate being known by others during my workout sort of invasive, especially being heavier than others. But I know that’s the point… has anyone tried it before, especially around the beginning of your weight loss journey? What was your experience like?

Thank you!!

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Different calorie allowance on different apps?

I’ve been following a calorie deficit since March and have lost around 40lbs so far. I also work out 6 days a week, and aim to get around 7-10k steps daily. I use Lose It to track my food, and my daily calorie budget has gone down (as expected) with my weight loss. However, I’m now hungry 24/7. I started around 1800 calories/day and now I’m at 1550/day per Lose It. I’ve found that 1650-1700/day seems to make me feel satisfied and not like I could eat my entire pantry. I always load my meals with protein and fiber, but that hasn’t seemed to make a difference in my hunger lately. I use Ladder for my workouts and noticed on their nutrition part of the app, with the same specifications inputed on Lose It, my calorie budget is 2150/day. Curiously, I checked out my fitness pal and my budget would be 1850. I guess the only way to find out would be to try eating a higher amount for a week (I.e 1700-1800/day) and seeing what happens. However, I don’t want to delay progress if it’s going to cause any. Does anyone have an experience with this or use multiple apps to track?

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Am I doing it wrong?

I have hit a weight plateau before even properly starting. I track my calories to T, sizes are not going down , and I am generally healthy. I am very obese so I expected a rabid weight loss as my fast serious diet. My Cals are 1300 to 1400 which is suitable for a short girl.

Can't think of any reason why my weight isn't dropping. I have been dieting for a month now almost

Weight is 224.2 lbs

Height is 5'2

Goal weight is 132 lbs

I use a food scale for all my food and I add everything to my fitnesspal except for water of course.

I eat around 1300 to 1400 calories on normal days

If I walk or do light exercise I up it to 1500 or 1600 calories

I have never stuck to a diet before beyond 2 weeks

This is my first serious attempt and I try to make it practical so it fits with my busy college life

I am aware of how much calories oil contains or how much high in calories sugary stuff are so I avoid them.

My digestion is working well and I am not constipated.

If there is something I missed try to tell , I am genuinely trying not to give up again.

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winter hunger! ❄️ help!

hi everyone! I'm 26, 5'4", and 212lbs (down 20!) w/ an estimated TDEE of 2,600.

I started my weight loss journey in July, and despite a brief week-long freakout at the start, I've been super consistent with my calorie deficit. I happened to go up on a routine medication at the same time which slashed my appetite by two-thirds. At one point, when I was exercising less, it could be a struggle for me to break even 1,200cals. (These days, I'm much more physically active & average around 1,900.) Needless to say, I've been lucky to face relatively zero food noise, making staying on track easy.

I have a big abdominal surgery at the end of January, and I want to be 200lbs by then - both to reduce the strain on my overall body / weight on my core AND to prepare for being basically sedentary during my recovery.

Now that there's a chill in the air, however...I'm hungry!! I'm already getting that winter craving for carbs, fats, and sweet treats. I'm sleepier and hungrier. My mind longs for them. And all of a sudden my cals on the calorie tracker say "over"...

Experienced weight-loss journeyers -- what can I do? Are there strategies you've found especially helpful? What helped last winter?

I might be willing to try a gentler deficit, but I really want to
hit my goal before surgery knocks me out.

All advice appreciated!!

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How's your relationship with food going?

So I've been in a deficit since beginning of August and so far I've lost around 22lb, my starting weight was 178lbs the goal is to get to 140.

I'm pretty satisfied with the weight loss and I'd say I did it in a healthy way, I've kept track of my proteins, and I'd have a sweet from time to time so I wouldn't binge eat

What I've noticed now however, is that whenever I'm craving something like a brownie for example and I do take it, I don't really enjoy it anymore. Is it because I cut out all the junk food and sweets that I don't care for it anymore or should I actually be worried about a possible disorder

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[TW: mention of ED] this weight loss journey worsened my eating disorder so much, I don't know what to do

Hey everyone. This is pretty much a vent about how my eating disorder intensified while losing weight and AFTER losing a lot of the weight.

My stats 18F 164cm, highest weight 105kg, starting weight (when started doing calorie deficit) 100kg, and lowest weight recorded was 70.5kg, and last time I checked it went up to 71kg on 14/10, but I binged several times during those 11 days so probably gained a bit more.

If you check out my profile you could some of my posts on this sub from several months ago, and you could tell that I was/am someone who is dealing with an ED. And when people pointed it out in the comments I genuinely thought they were gaslighting me and I did not believe them.

Before going on a weight loss journey I dealt with occasional binge eating episodes and mostly overeating (duh, that's how I became obese), but then after I started, I don't how but I became extremely restrictive with my calorie intake. Sometimes I would genuinely be fuming if I went over 1200 calories. I would be mad if I skipped a day without exercising.

And then one day, after months of not binging, I did. And right after doing so I went to purge. I think that was my first time ever doing self-induced vomitting due to a binge and I'm pretty sure I posted about it here too. Obviously, I felt disgusting and guilty.

I decided to take a break from being too strict with my calorie counting, and instead of consuming 1000-1300 calories I decided to consume 1500-1700 calories per day, and even so I was guesstimating them in my head. Surprisingly enough, I still managed to lose some kgs through that. It was perfect.

And then July came. 7/7 was one of the worst binge days I have ever had in my life. Even when I was obese my binge eating episodes were never this bad. And since then, my binge episodes have been becoming more frequent, to the point where it is now almost weekly.

Today I binged and purged again. I was clean for 5 days and I thought I was doing soo good and I had promised myself that from now on I will be healthy and never binge, purge or undereat ever again. I dont even know why I am binging, I have been eating 2-3 full relatively balanced meals with lots of snacks.

I want to be healthy so bad. I also want to lose weight so bad. I dont know what to do, it sucks so much. Today I started my day with a healthy filling breakfast but yet I was soooo damn hungry. My period is supposed to start today but it has not. I am scared I will never heal.

Someone told me that the reason why I am dealing with binge eating again is because of my restrictive ED that I had till a few months ago. I hate what I have done to myself and I hate what I am still doing to myself. But I cannot stop eating.

I am sorry for bitching and crying here, but I have no one to talk to about this. I hope you guys understand

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Rate my weight loss plan as I push past the halfway point! 70 pounds down, 60 to go!

Rate my self improvement plan!

I’m 31m. I’m currently 6’ 2’’ and 280 pounds. My goal is 220 despite my ideal weight being 197 for my BMI.id like to achieve this by May 2027.

I started at 350 pounds in May. I’ve done the following for five month.

I eat 2900 calories a day. My food is very lean: nonfat Greek yogurt, grilled chicken, brocolli, brown rice, nuts, etc. I measure it to the gram. I used to eat between 2100-2500 calories a day but I’ve been told that was too restricted for my activity level. I’m not so sure.

I walk 15k steps a day… or get really really close. I love walking.

I lift three times a week. Monday and Friday are upper bidy splits with chest presses, curls, rows, shoulders, etc. Wednesday’s are legs with RDLs, farmers carries, squats.

I try aim for at least 7 hours of sleep a night.

I take 5g of creatine daily.

What do you recommend I do to improve? Are my calories ideal? How is my lifting split? Any supplements you recommend? I’m especially looking for advice for building muscles as I lose fat… it’s really hard.

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walking for weight loss

I’ve been walking 10k steps now for about 20 days . Trying to stay in a 500 calorie deficit as well. My weight has barely changed. I’m feeling extremely discouraged 😕

Although I’ve been feeling really calm and have been loving my evening walks. But because i started doing this to lose weight, i’m really disappointed that my weight is barely changed.

week 1 - lost 2lbs
week 2 - no change
week 3 - no change so far

I’ve seen youtube videos where people lose 3-4lbs every week. I’m trying to figure out what i’m doing wrong?

Anyone who has successfully lost weight by walking, could you guide me? Should i be doing fasted walks? or weighted vest walks?

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Feeling unattractive and undesirable even after weight loss.

Hi everyone.

I am 23F and 5’5. 2 years ago I was at my highest weight of 175 lbs, and something in me just broke for me to lose weight and eat on a deficit. I was sick and tired of being fat heavy and looking awful in everything.

Currently now 134.4 lbs as of this morning. I still look at myself with such a high level of disgust, undesirable and that feeling of being unloveable.

Like the previous poster on here earlier, I too have never been in a relationship and have had any experience. I feel too ugly and ashamed of myself for dating apps and to upkeep a social media profile, so whenever I join I am quick to delete them and keep a no/low profile.

My goal weight is to get down to the 120s and maintain as I have been there before and felt physically lighter. Recently I have been feeling very tired, drained, no energy and just quite woozy which I guess makes sense being 15 lbs heavier than my goal.

Will it ever get better? When does the confidence start to come through? I’m considered “slim” but I just don’t see it, and feel I take up so much space and feel heavy, disgusted and overweight in my body.

I feel that society stares at me because of my body type and general shock as to how someone like me is a part of society. I have no social life, no friends and simply go to work and go home. I woke in a high paced customer environment though so get my socialising and social skills there, but feel hideous and like I just want to hide ):

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parents sabotaging weight loss

16m about 5’7-5’8 and around 145 pounds, I’m not fat by any means and i’ve been going to the gym semi consistently for 2 years so i have a decent foundation of muscle, but I would consider myself skinny fat. every time I try to lose the fat in my midsection, my parents stand in the way. they insist on “family dinner” every night, even when it is inconvenient for me. they get mad when I want to make my own dinners and don’t provide a reason why this is so important to them, just saying “youll look back at this one day fondly”. oftentimes the meal will be quite high calorie, and they’ll make a lot of food and encourage me to grab seconds, asking “did you eat enough food?”. whenever I eat dinner somewhere else, they make extra and ask me if I want any when I get home. I have developed eating disorders over this, skipping lunch and often breakfast, but binging at dinner and late at night because they stuff the fridge and pantry with ice cream/unhealthy snacks. Whenever I try to do cardio in addition to weightlifting, they get mad saying i’m “trying to avoid them” for spending 2 hours at the gym. My life is extremely miserable because of this and I just want to lose a little fat, eat healthy, and have a decent relationship with food.

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Midway loss of motivation

6’1 M 29yo // SW: 262lbs CW:223 lbs GW:195lbs

Hello everyone,

I started my weight loss journey at the end of June with an aggressive caloric deficit and 10k+ walked each day. I was extremely consistent and got to around 230 by mid August, went on holiday where I gained about 6 lbs, lost that and have been stuck in the 220-225 lbs range for the past 6-7 weeks.

I’m still doing my steps and I still have multiple days a week where I remain in a decent deficit. But I’ve been getting late night cravings which I give into with takeout, I’ve noticed those days have been increasing. I really don’t want to slip up and I want to get back into my old groove, where for 2 months weight loss was actually quite manageable. Feels like I’ve lost my motivation and the discipline I was able to hold so far about a month ago and I’m fully stuck.

To the people that have gone through this phase, do you have any advice? Would be much appreciated!!

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Should I be worried about loose skin if I am in my early 20s?

I am 20F, 5’4”. I started my weight loss journey in July of this year. I started at 278 lbs, and am now 25 lbs down at 253 🎉. I hope to lose between 100-125 lbs total.

I am really excited to have hit this number, but now I am starting to get worried about loose skin. I have been lifting weights to try and build muscle in order to combat it some (although I will admit I have not built a regular schedule and am not as consistent with it as I am with cardio). I am also using “skin firming” lotion once a day, although I am highly skeptical of products like that, and mostly just use it because I like the fragrance lol.

I guess I am asking if others have had a similar experience to me. If you lost a lot of weight (+100 lbs) at a young age, did you have loose skin, and were you able to bounce back from it without surgery?

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When did people notice your weight loss?

I feel crappy making this post, and I feel crappy wanting external validation for my weight loss.

I've lost 40lbs since April. I started at about 245 and am now between 200-210. That seems huge to me! But not a single person has said anything about the weight loss.

I know it's so vain to want people to notice the weight loss but I can't help feeling that way. So when did people notice your weight loss? Did people notice your weight loss? Are people just more conscious nowadays about talking about people's weight?

To clarify, I feel great. I have noticed so many nonscale victories that are making my life easier and more comfortable. I'm the healthiest I've been in a long time. I'm still so motivated and this isn't slowing down or stopping me on this journey.

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How to avoid being tempted by junk food?

Hello! My biggest issue if im being honest w weight loss is snacks like chips and popcorn and stuff. I live with my family who all rlly like to bring that stuff home 2-3x a week. Even when I tell them not to bring me anything (I dont rlly like the stuff they like) they still bring it to be nice. And tbh this is counterintuitive but when they dont bring it I get kinda sad bc I wanted some but I know it's better not to!! So basically whenever they do bring that stuff what's the best way to avoid being tempted to take any? Sometimes I'll be like I'll just take a bit and before yk it ive finished half the bag 🫠

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Fat loss VS muscle loss?

Hey all!

Photos:
Pics of me

Here’s my stats to go off of:
-5’4, 153.8lbs, 26F
-I do 2-3 full body lifts a week. On work days (4x a week) I get 5k-6k steps. On non work days I get 2500-4000 steps a day
-My bodyfat % is about 35% based off of a calculator (no tools or scans)
-Aiming for 1550-1650 cals & 100-115g protein a day

History:
-Did an accidental bulk for about 4 months
-Unfortunately got extremely ill and had to stop the gym for 1.5-2 months

Now:
-I’m wanting to lose body fat and preserve as much muscle as I can. I have NEVER done this before.

Question:
How do I tell if I’m losing fat and not muscle?

(I’m AWFUL at visually seeing slow changes in my bod. I have some body dysmorphia sadly so it’s hard for me to notice what’s actually happening. Obviously I know if I’m losing weight due to the scale but I don’t want the weight loss to be from a lot of muscle you know?)

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Need motivation

History: Approximately 20 years ago I bought a Fitbit. I was intrigued by the walk 10,000 steps/day for weight loss. I proceeded to become obsessed with walking and tracking my calories. For 6 months, I kept my calories between 1,200-1,300 calories (except 1 day a week was a cheat day, up to 1,500-1,600 calories) and at least 15,000-17,000 steps/day. I lost 65 pounds and felt great. Except then I saw myself in the mirror I looked too thin (I wasn’t even at the ideal weight for my height). Of course I lost my motivation to continue and gained all the weight back and then some.

Over the years, I’ve tried to go back to calorie counting and walking but it never sticks.

Fast forward to today. I’m at a loss on how to lose the weight and walking. I have a desk job. I can get up and walk thru the factory, but I spend most of my day at a desk. Currently I’m 63 and 235 pounds, and really only want to lost around 40 pounds. I want to feel better, not be out of breath, and not be tired when I get home from work.

I’m not sure how to change my mindset. I can get started walking, try for a week and then I stop. Same with the calorie counting but that seems to only last for a day or two.

I guess what I’m trying to ask, does anyone have any ideas on how I can get my mind to change and not stop me before I’ve even gotten started?

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Does being obese throughout puberty affect weight loss later in life?

I'm 5'8 20 M and i've always been large. When i was 13 i was 180 lbs and i steadily gained weight until i hit 250 lbs in high school and stayed that way till the past year. I'm back to being 180 but it has been very difficult for me to lose more weight. I've bouncing between 180 and 185 for about a month and half. I've been sticking to a 1500 calorie a day intake and getting around 10,000 steps a day. 1500 cals should be guaranteed weight loss for me plus the 10k steps. I've been thinking its because This is about the weight I was when I went through puberty and maybe that has something to do with it.

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Buying a walking pad was the best investment I made in my journey

Hi all, first post here.

The best money I've spent all year was on a walking pad. I bought a cheap one several months ago and it's been such an easy way to get my steps in as someone who doesn't like just going out and walking nowhere. I set it up next to a shelf and put one of those bendy arm clamps on the shelf to hold up my phone, tablet or switch. It's became my favorite way to unwind.

Want to watch netflix? Do it while walking. Listen to a podcast? Do it while walking. Doom scroll? Walking. Gaming session? Walking. Don't want to get dressed? Walk in pyjamas. Heck, walk in underwear if you want. Feeling low/ill/drained to do strength training? A couple of hours of netflix & walk is better than nothing. An hour or two can easily slip by without feeling like I've made any efford while doing the same things I usually do to unwind, and it feels more enjoyable to spend time on it because it's doing something beneficial while doing fun things.

10/10 do reccomend. Not even necessarily for weight loss but just to improve your health if you have a sedentary job and hobbies. Great little investment. Just keep something over it if you have cats, the texture of the belt makes for an irresistible scratching post 🙄

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A quick update

Hello everyone. I haven’t hit wonderland yet and that’s okay. Still dealing with hip and knee issues that I suspect is arthritis related. Avascular Necrosis was ruled out upon getting the MRI results. I’ve dialed down my cardio as I’m trying to build muscle and reduce hip and knee pain. I went for a DEXA scan today. I also reviewed my Resting Metabolic Rate (RMR). It was better than I thought and I will be adjusting my calories (higher) accordingly.

I’m not as active in posting here as I used to be. I’m currently filling out applications for a second graduate degree focusing on mental health and addiction counseling. Hard to think I want to go back to school at 58 and have the belief employers will even want to hire the old guy.

I see posts here complaining about weight not coming off fast enough, or loose skin, or walking doesn’t work for weight loss. Sure parts of my body are starting to resemble a Sharpie however,I healthier, happier, and more alive than when I weighed over 430 lbs. The secret to weight loss is CICO, patience, and time. You need all three to be successful.

Recently someone asked me my secret in dropping over 200 lbs but didn’t the idea there isn’t a quick fix. The best I can tell anyone is to start sooner and don’t get discouraged. It’s 6 or 7 weeks that I’ve been in sight of Onderland. I’ll get there, just not today.

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I’m so confused on what I may be doing wrong

I’m 24M, 6’3 and I recently went from 295 lbs to 270 lbs in about 2.5 months. I’ve been stuck around 270 for the past 3–4 weeks so I’m trying to figure out what’s going on.

Since starting weight loss my bmi has gone down by about 2.5% and since being stuck at 270 my BMI has gone down another 1%, based on my weight, height and age, one calculator gives me a BMI of around 33%, when I add my waist measurement it says 46%, and when I add my neck measurement it says 24%. I’m not sure if those percentages are supposed to be body-fat estimates or something else or even how accurate that is. I am trying to join the US coast guard and their bmi standards go off of height, weight, age, waist and neck.

I’m eating around 2,000 calories a day and tracking my food pretty consistently. I usually get 150–200 grams of protein, around 150 grams of carbs and 45–60 grams of fat.

At the gym, I do strength training followed by cardio. I take 2–3 rest days a week and try to get 10k steps a day, although that can be difficult with my work schedule. I also find walking around my neighborhood for a couple of miles incredibly boring.

I have noticed thought that my waist is getting smaller, I feel stronger at the gym and feel as though I have more endurance and generally just have more energy throughout every day.

My questions are:
Is a 3–4 week plateau normal after losing 25 lbs?

Should I keep eating 2,000 calories and give it more time, or should I change something?

How reliable are body composition scales and waist/neck measurements when the scale isn’t moving?

Should I incorporate any other type of daily exercise?

I was also thinking about trying to transition to eating every 2 hours throughout the day but sticking to 2k calories as recommended by a friend

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Does it matter ?

I’ve shifted my life around 2 months ago ( calorie deficit, 10k steps ) pushing for a long-term goal next year , and just to clarify I’m a male / 185lb ( started 30% body fat @ 201 lb )

Does it matter if I get 10k steps in from walking , or should I switch to jogging ? I’ve literally been pushing myself to achieve at least 8k or more steps a day , so I’ve walked daily after work to get that done. Sometimes I feel like I could make time go by faster if I just jogged , but everything I read recommends walking. I’m not just after weight loss , but more fat loss than anything. My average whole food daily consumption is around 140g protein, so I believe I’m getting enough protein to preserve muscle.

I just don’t want to get dropping weight , and end up “ skinny fat “ , I do lift weights twice a week. What I was referring to is that I’ve read that walking is low impact , low impact burns more fat , etc.

Any input would be nice.

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Food addiction/ foodie

I’m only two weeks into being serious about weight loss this time. Ive lost 60 pounds before so I know what works for me. but that time I put myself on a repetitive diet of eggs chicken beans. My job would bring in pizza and I’d have a single slice.

I was counting the number of food events to the end of the year and it seemed evenly spread out. just enough to reward myself every other week. This weekend was rough. First I’m plateauing for a week. Second I keep getting offered parties. i knew we had a work event on Thursday. Then Sat I was invited to a nbhd party mostly burgers. Then Sun my aunt invited my family over for a large event. Then my sister came over and brought a large apple pie and a box of croissants. then I went to work and two coworkers brought in homemade cookies.

i froze the pie and croissants and ate 1/4 of a cookie. I am dreading all the parties because I overeat whenever there is free food. But, I rarely eat out so I’m always excited by the idea that someone else planned, shopped, cooked, and cleaned. Even a burger can cost $20 if I ate out, and if I include labor is not much cheaper at home.

im trying to talk myself into not going or not eating, but the cheapskate in me wants to eat. The rational part of my head says my health is more expensive than some crappy party food. I’m a BMI of 32 and I really need to turn that around. I’m also a decent cook and I can make healthier options than a burger.

Has anyome fixed the foodie cheap part of their brain?

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I definitely overate over the weekend, didn't log my calories. I'm feeling a lot of anxiety and fear about this weeks weigh in.

I had a very busy and stressful weekend. I felt overwhelmed and tired of having to be diligent about what I was eating on top of the other million things I had to keep track of. So I just kinda relaxed this weekend. Let myself eat what I wanted and committed to getting back to tracking on Monday. I think I needed a little mental break after about a month and a half of thinking about my diet every day. I didn't go crazy and eat everything in sight. I just didn't think about it.

But now, while I don't feel guilty about what I ate I am dreading this week's weigh-in. I'm on a very long weight loss journey and I know that I will not lose weight every single week. And there will almost certainly be weeks I gain a bit. This is a year and a half long marathon, not a sprint.

But now that I feel like that's going to happen this week I feel a sense of panic. I'm actually afraid of perhaps gaining...a pound. I'm so tempted to do things I know aren't good for me to cut water weight in the hopes of just not having a bad weigh in on Wednesday.

Does this happen to anyone else? You allow yourself a little ease for whatever reason and then when it's time to actually do a weight check you freak out? How do you stop yourself from feeling so anxious? Because I feel like I'm going to be in a funky mood until my weekly weighing.

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I’m so tired of failing at weight loss. I know what to do, so why can’t I stay consistent?

I’m writing this because I’m genuinely frustrated with myself, and I’m hoping someone here can relate or offer some advice.
I’ve been trying to lose weight for what feels like forever. I’m 5’6”, and my ultimate goal is to get to around 145 lbs. (Not number driven but a goal to move towards) I’ve made some progress, but nowhere near what I feel like I should have by now.
The frustrating part is that I KNOW what I need to do. I understand calorie deficits, protein intake, exercise, and the importance of consistency. Knowledge isn’t my problem. Actually following through is.
I work a demanding job, spend a lot of time sitting, and by the time I’m done working, I’m mentally exhausted. Meal prepping feels like another responsibility on an already overwhelming list. I can do really well for a few days, sometimes even weeks, and then somehow find myself slipping back into old habits.
Nighttime eating is especially difficult for me. I can have a pretty decent day with food, but when the evening comes, my discipline seems to disappear.
What’s really bothering me is the mental aspect of all of this. I keep thinking about how much progress I could have made if I had just stayed consistent. Months go by, and I find myself setting the same goals, making the same promises to myself, and feeling disappointed when I don’t follow through.
I don’t want to spend another year telling myself that THIS is finally going to be the year I lose the weight.
I also don’t want my entire life to revolve around food, calories, and my body. I want to feel healthy, confident, comfortable in my clothes, and proud of myself for actually following through on something that matters to me.
I know weight loss isn’t supposed to be easy, but I feel like I’m making it so much harder than it needs to be.
For those of you who struggled with consistency for years before finally losing the weight: What actually changed?
Was it a mindset shift? A specific routine? Meal delivery? Finding a way to stop relying on motivation?
I’m especially interested in hearing from people who work demanding jobs and don’t have the time or energy to cook every day.
I don’t need another crash diet or a motivational speech. I need to figure out how to make this sustainable, because I’m exhausted from constantly starting over.

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I genuinely thought I left a weight plateau.

So for context ive been losing weight since february. It began after getting diagnosed with celiac disease and so i went gluten free. My starting weight was 325lbs. And i managed to get my weight down to 270lbs. Before reaching this point i was regularly losing atleast 2 pounds per week. After hitting 270 my weight has not went down since. I woke up one morning and weighed myself and the scale read 269lbs. I was shocked and proud that i finally left the 270s even if it was just a single pound. For the next few weeks it felt like my normal weight loss finally had resumed and i was finally looking forward to someday leaving the class 1 obese category. Well today I noticed My scale was not updating at all and it continually read 265lbs. The number behind the decimal didnt even change at all. Thats when i decided to shift it slightly. All of a sudden the weight it displayed jumped down by 2 lbs. I then decided to place my scale on the concrete floor of my garage, which i have not done before because i thought the floor in my room was balanced but apparently not. So after placing it on flat concrete and standing on it I found out that i actually weighed 271lbs. That entire 4 weeks of feeling optimistic turned out to be meaningless all because my scale was not level. I never lost a single pound beyond 270. Ive exercised, eaten healthier, and done everything im currently able to handle. (Im battling severe depression and a general lack of drive). After being shown that my efforts meant literally nothing I learned to stop being optimistic for my health because it will never improve. I was so foolish to think I was actually going to see something like 190lbs on the scale someday. I even went to my doctors and my weight read 270 there and i was confused because at home mine consistently read a weight range of 261-264 lbs. I was so stupid to think I actually left the plateau. I am completely hopeless now.

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Parents being so anti dieting they over feed you

Hello I’m 17F, 5’3, and my whole life have been overweight. My mom is EXTREMELY anti dieting and anti losing weight because she thinks all weight loss is “hating your body” or “unhealthy for you”. Shes been this way since before I was born according to my family and in return has overfed me my entire life. Last year I had lost 5lbs according to the scale at the doctor’s office (no dieting just normal fluctuation) and she asked me IN FRONT OF THE DOCTOR if I was STARVING MYSELF!?!? I feel physically and mentally like shit because I’m overeating and I can’t do half the activities my friends can because of my weight. I’m so sick and tired of this. Any tips or advice on what to do??

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Took a photo for the first time after rapid 60lb weight gain (june-now mostly gained in a single month.)

I am out doing uber eats and went to use the bathroom.

I looked the mirror after washing my hands and saw myself and I thought "oh! Im not as big as i thought!" So i took a photo entirely of my back and of my side.

Going to be completely honest- I genuinely feel like I want to go back home and never come back out until I lose the weight again. I say again bc I lost 230 pounds over 3 yrs. I got several weight loss surgeries including a large penniculectomy, fleur de list, tummy tuck, and body contouring.

Not only am I ashamed of gaining the weight, I am insecure all over again when just 4 mos ago my body was perfect for the first time in my life. The added layer of disappointment comes from the fact that after losing it I may have ruined my tummy tuck.

My stomach is still flat but again... its 60 pounds were talking abt. I am also a very tall woman being 6'1 so that does work in my favor. Also being that most weight went below my waist.

I hate this.... I hate food addiction. I hate struggling with my weight. Im just so numb that I cant even be depressed bc im so numb.

I was supposed to visit a friend in another state and have a cute weekend of bar hopping but i'm staying home.

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Is Losing 18–20 Pounds in Three Months Possible?

​

I'm trying to lose around 18–20 pounds in the next three months and would appreciate advice from people who have experience with weight loss.

I'm currently 165 pounds, and my goal is to reach around 145–147 pounds. My plan is to run 3.1 miles every day, fast twice a week, and eat two meals a day.

I'm wondering if running 3.1 miles daily, combined with my current eating habits, would be enough to reach my goal within three months. Or would I need to increase my running distance or make other changes to my diet?

For those who have lost a similar amount of weight, how long did it take you, and what worked best? I'd also appreciate any advice on avoiding muscle loss and staying consistent throughout the process.

Thanks in advance for your help!

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Would increasing protein and decreasing carbs help fat loss?

More specifically, I am wondering if I up my protein to about 120g and keep my carb cap about 20g will aid in fat loss specifically during weight loss. I know that calories in -> calories out is the ultimate, but I'm wanting to focus on what macros might help with keeping muscle and losing weight.
I have some conditions that don't really allow me to do heavy weight training due to joint subluxations and whatnot (plus living in a place that doesn't have a nearby gym unless I drive 2 hours away every single day which is just impossible with my schedule) and I do not have access to a dietitian or nutritionist who will not just tell me to eat the standard SAD diet. They don't listen to me and have zero clue what EDS even is. My neurologist has checked off for me that I need to eat a high meat-based diet, since vegetables cause pretty bad digestive upset and anything that's really carby in general will give me massive long-lasting migraines that cause weird eyesight and hearing problems. Since nixing carbs, I've not had migraines at all. Only the occasional mild headache. I do include a lot of beef/deer organs in my diet as well and try to go for the fattier meat cuts, since I read in a lot of places that in ketosis fat is the primary source of energy.

This might be a rather dumb question, but I'd like some insight from people who might know more than I do about this topic.

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Starting my weight loss journey.. how much loose skin can I expect?

Current weight 105 KG

Goal weight 70 KG

Height 5'11

Age 24 Male

I am aiming to loose 35 KGs within 6 months time period

I plan on lifting dumbells at home.. cardio... calorie deficit around 500 calories... pushups crunches planks etc.. (cant go to gym due to work placement and shifts)

How much loose skin can I expect to have? It is causing me anxiety and also demotivating me to start my journey...

I do have pictures if needed I can DM.... I plan on hydrating a lot and maybe some creams can help?

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Reasoning

Hello all! I am looking to lose weight but am having trouble because it seems like my goal weight is so "far away". Does anyone have any tips on how to persevere with weight loss regardless of this?

For context, I lost 30 pounds from January-May of this past year but have gained almost all of it back. When I lost the weight, though, I also lost my period.

Sometimes I catch myself trying to think back on how I lose the weight the first time, but I don't think that is helping me because I keep comparing this time to last time. Does anyone have experience with this?

Thank you all!

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Weight Loss Plan UPDATED

Here’s the [link](https://www.reddit.com/r/PetiteFitness/s/oQ0rqZHbvA) to my last post.
For reference I am 26, F, 5’2” and 179 lbs. My goal is 150 lbs, but would also like to be 130 lbs.
I’ve updated my stats! I have yet to weigh myself in, but I’m feeling good about this one.
Calories: 1700kcal (down from 1900)
Protein: 100 g (down from 135g courtesy of my dietician)
Fat: 75g
Fiber: 25g
Carbs: 170g
Steps: 10k
Exercise: 30 min/day

I’m still walking every day (now at a 4-inch incline and 3.2 speed!! I was at a 3-inch incline and 3 speed).
I also do strength training on Mondays, Wednesdays, and Thursdays for another 30 minutes.

I use a Apple Watch and I have the metrics as follows:
Move: 350 cal
Exercise: 40 min
Stand: 12 hr

I’ve been consistent with this setup for 13 weeks now. Do you think I should tweak any of this?

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Best non-meal foods for fixing the feeling of an empty stomach?

Most foods recommended for weight loss (ex. fruits, vegetables, yogurts, etc) leave me full but with a 'watery' feeling in my stomach. Like the way that you feel less satisfied after liquid calories compared to a solid meal even if they are equivalent. Very often I'll need something more 'solid' to actually feel satiated (usually end up having toast), especially before bed so it is easier to fall asleep as I often struggle with sleeping in a deficit. Part of this is probably psychological also haha

Any recommended foods that aren't too caloric & are non inflammatory that match what I am wanting? It is really just that I need something that doesn't feel like it's turned to liquid in my stomach but isn't so calorically empty

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Medically assisted weight loss.

So I know the basic rules of weightloss. CICO. You can't outrun a bad diet. And even medication and baratric surgery will only provide temporary results if you don't make changes in the long run.

For those of you who sought medical help (surgery, medication, etc) what made you decide to take that step? Did it help you make and sustain the changes that you needed to make? Or do you regret your choice to have surgery/use medication due to side effects/ineffectiveness.

I found out from the hospital that my insurance has zero requirements for weight loss surgery so I don't even have to go through a program as long as I get all the clearances the hospital requires...I could have surgery in as soon as two months.

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I felt shame having a large treat and now I don't know how to feel about it

This feels like such a small and insignificant thing to talk about, but it's been a few days and it still rubs me the wrong way because I didn't think I'd react like that. So context:

I've lost like 45lbs since february. I track calories and have learned along the way the importance of portioning, listening to hunger cues, and saying "I can have this later/tomorrow." It's great, fantastic, and I'm really proud of myself for being able to regulate cravings, stress binges, and eat like a normal college kid.

I'm currently halfway through a two-week diet break (the weather lately has triggered the part of me that yearns to be a bear fattening for the winter) and I've been doing well. I didn't launch immediately into binging every day, I'm still eating whole foods, hitting my protein and fibre, and regular meals. I really did need that break, and I think I'm using it well. I don't dread the idea of going back into a calorie deficit next week, I feel ready for it.

The other day, it was my starbucks birthday and I've been really loving pumpkin spice, so I decided to grab a pumpkin spice iced frappe. I got a venti, and seeing the size of the cup suddenly made me feel hyperaware of the eyes around me. I just suddenly felt very conscious of how I looked from the outside. I'm still fat, a stranger never would've assumed that I had lost 40lbs already. Why did I care?? Why did I have to reassure myself that a stranger's thoughts and opinions don't mean anything?

It just doesn't make sense to me. This whole time, I never really excluded foods I loved. I don't believe in cheat days, just regulating portions and staying inside of my daily deficit. Before I started my weight loss journey, getting a venti frappe wouldn't have shaken me like this at all. It worries me, or maybe I'm being dramatic cuz I want to make sure that my relationship with food doesn't spiral into an ED.

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I drink so much zero cal bullshit i swear it works

Coke. Tea. Sparkling water. Weird ice tea that's suprisingly tasty. Coffee (rarely). Energy drinks (even rarer). Lemonade. Flavored neon blue water. It has geniunely made my weight loss so much more bearable. Dare I say, enjoyable even.

Drinking whatever zero calorie bullshit I could get my hands on instead of eating out of boredom at that moment is a tactic that geniunely helps me keep some deadly binges at bay. I'll be walking down the street and want to stop by a restaurant or market to just get something, both to have something to do with my hand and to have something in my mouth, and you know what I get? That weird strawberry flavored pepsi that I love the taste of even though my sister looks at me in horror every single time. 2 cals per can. Bottoms up.

And I am also more hydrated than I was before. Sure, chemical explosion in my body, but let's be real. I wouldn't be any more healthier if I was eating 1500 cals over every single day instead, and I very easily could. We all could. The smallest thing which is the size of my thumb or something can cost like 300 cals out there, many of you folks are familiar I'm sure.

So yeah. Conclusion is, as I've heard some wise dude say before, drinking bullshit is better than drinking nothing. Get yourself a drink.

With 5 cals at most and triple that amount the chemicals for ideal results. Cheers.

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How are the arms looking after a 50 pound weight loss?

I’m early 20s F, 5’7, losing weight at a very reasonable pace. At my highest I was 180 pounds, so I’d say it’s quite a few pounds down to my GW (ab 50 pounds) but not so crazy that I’d have to consider loose skin surgery. But one thing I’m worried about is my arms.

I know everyone is different, but generally speaking how did your arm skin (upper arms specifically) fare after a major weight loss? Did you end up with a lot of floppy skin that you had to treat with surgery? Or is there anything I can do to increase my chances of maybe not having so much loose skin once I get to 130 lbs?

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Anyone giving up on losing the last 10 lbs?

My highest weight as a 5‘5“ female is was 311 pounds. My current weight is 157 pounds. I am thrilled with my weight loss overall! My original goal was to be under 200. Then to be merely overweight as opposed to obese and I am very happy I didn’t stop at those goals. My last goal was to get to 149lbs.
However, I have been stuck at 157 for the past three months. My doctor actually told me he thinks 10 pounds or so of my weight is probably excessive skin and/or increased muscle mass overall and he is happy with my labs so he was kinda like “Go for the loss if you want but it’s not definitely NOT harming your health to be at a slight overweight BMI.” Which is very reassuring but I still feel the need to keep going to hit that magical number.
I’m just not sure if I’m willing to go lower on my calories at this point to lose the final 8/9 pounds that would put me in the “normal BMI“
Can anyone relate? Anyone staying comfortable and happy in the slightly overweight category ?

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Weight loss struggles rant- stalled losing weight

I’ve been losing weight naturally (just exercise and deficit) and I got myself to -10 lbs down from 147 to now 137.5 and my weight has been stalled for 10 days now. I’m still eating 1,000 cal a day, working out every other day (mostly cardio 200-300 cal a workout) I’m trying to increase it to daily.

I’ve been very resentful for the fact that I stopped losing I was hoping to lose 20 more lbs by new years and I thought I could do it now I see that maybe I just need to accept that this is my new normal. I’m also upset that 1,000 calories is my maintenance??? Like I’m not putting weight on but I’m also not losing. This is not sustainable in the long run and I’m upset that it’s that low. I see people in maintenance at 1500-1800 at the very least and I have to forever eat 1,000 just to stay this weight?? I’m also upset seeing other people’s journey on glp losing 10 lbs a week (when I lost that in 2 months) and I’m wondering why I’m doing this to myself when I could just go on it and lose the remainder 20 lbs this way. I’m starting to think there’s something wrong with my body or hormones or something since I’m not losing any weight on such a deficit.

Anyone else dealing with it?

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Plateaued and frustrated

Hello everyone! My weight loss has plateaued since July and I’d love some input as to what to do it change it.
Is it just add more exercise? Up my calories? Just more protein?

I am a mom of two kids: woman 5 foot 6 inches tall, 33 years old, and I weighed in this morning at 165.3

I do my best to keep track of my intake. I have started to incorporate 30-45 minutes Caroline Girvan strength workouts and 15 minute kettlebell hiit workouts.

Do I just keep going? What do I need to change?

I’ve been eating no refined sugars, no gluten, no grains, no cow dairy.

My goal weight is around 140lbs.

More info below.

Weighed:
179 pounds March 16, 2026
165.3 pounds October 14, 2026

Daily average Steps 2,949 last month

7 day average intake:
102 grams carbs
60 grams protein
Average 1,200 calories a day

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Need advice from people who lost and mantained weight loss

I am 43F and I am curently 250lbs, 5ft 7. I need to lose around 70 to 80lbs. Over the last 10 15 years I just added slowly, I did lose some weight ....20lbs but gained it all back and than some more. I tried keto, low carb, high protein but nothing seams to work. I have a desk job , I dont move much, and do have 2 children in sports. I stay busy most of the time with work, kids and household chores. I do cook most days. I start my day with a protein coffee and I have 2 additional meals. It could be a sandwich and a hot meal at home. I do eat fruit, cheese and chocolate as snack. If you lost weight.... how did you do it? Men tend to lose weight easier so my question is more for women. Thank you all in advance!

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Healthy Weight loss timeline

20F 5’ 4”. Little backstory, about 3 years ago I lost about 60 pounds way too fast and unhealthily. Obviously gained it all back because I lost the weight way too fast (about 8-10 months). Which obviously gaining back all the weight I had lost shot my confidence down.
This year I decided I wanted to loose it again but in a healthy way. I workout six days a week, eat healthier and am just more active in my daily life. Since July, I’ve lost about 24 lbs. Is this a healthy ish amount of weight loss for a short ish period of time? Around 4 months I’ve been on my weight loss journey now.
I was never morbidly obese or anything, started at 180 and now I’m down to 156. Obviously my biggest fear is gaining the weight back a second time, so please share opinions on the comments.

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How do you deal with family members making negative comments about your weight loss?

I've been losing weight, getting leaner, and building muscle, and lately I've been dealing with a lot of unsolicited comments about my body, mostly from family members.

For context, I'm 5'8" and around 140 lbs, so I'm well within a healthy weight range. I strength train regularly, focus on nutrition, and genuinely feel better than I have in years.

Before losing weight, I was experiencing a lot of physical discomfort, including ankle and foot pain, pretty rough health markers, sleep apnea, acid reflux, could barely walk without being out of breath and generally didn't feel great in my body. Since making these changes, I feel incredible. I'm stronger, more comfortable physically, and even my health markers have been improving.

But as my weight loss has become more noticeable, I've started getting comments like, "Oh gosh, you're looking skinny," "You're getting too skinny," or "Are you sure you should be losing more weight?" I'm not really losing actual weight anymore but I am leaning out.

It's not everyone, but it's been the majority of my family members, and I'm finding it increasingly frustrating.

It actually got to the point where I started questioning myself and went for a medical evaluation just to make sure everything was okay. I've been afraid of getting too lean and sickly so I wante to check in on myself. Everything came back fine, and I'm healthy. Part of me feels ridiculous for having let other people's comments make me doubt myself when I genuinely feel so good.

I understand that people are accustomed to seeing me at a certain size, and maybe seeing me look noticeably different takes some getting used to. I also recognize that some of these comments might come from genuine concern rather than bad intentions. It's just weird for me because this is all very new.

For those who have experienced something similar, especially with family, how do you handle it? Do you explain to them that you feel fine? Do you address the comments directly, set boundaries, or learn to ignore them? And how do you stop other people's perceptions of your body from making you second-guess yourself when you're genuinely feeling healthier and happier?

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Accuracy of heart rate zones during cardio for fat loss

I’m 22F and am on a weight loss journey right now. I’m currently in a calorie deficit and doing cardio plus weight training 5-6 times out of the week.

For cardio, I like to do 30 minutes on the stair master at 5 speed which is tiring but not too difficult. By the end of my session, I am pretty much dripping in sweat and breathing heavy but not to the point where I cannot talk or am borderline hyperventilating. I haven’t been using my Apple Watch too often because I forget to put it on but I have been trying to be better at wearing it to improve calorie tracking. I realized today that my heart rate during these sessions are in zone 4-5 which according to the internet and social media, is bad for fat loss.

The thing is, my body does not experience the physical effects of being in zone 5 cardio (gasping for air, unable to hold a conversation, only sustaining for 3-5 minutes). I often FaceTime friends during these sessions and can hold my conversations with little difficulty. I am also mindful about mouth breathing so I know for a fact I am breathing through my nose 99% of the time.

I am wondering how accurate Apple Watch heart rate is to begin with, and how accurate the standard formula to calculate maximum heart rate is to your actual MHR? For reference, I drink an energy drink everyday before the gym, take stimulants for my adhd and also vape.

TLDR: How accurate is calculating heart rate zone during cardio for fat loss when it doesn’t factor in lifestyle choices that may be increasing your heart rate?

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High-protein ranch made my life so much easier.

It's so much easier to stick to a plan when you're able to incorporate your favorite foods, even better when they taste good. I have had a bowl of this in my fridge almost every day for the last ~9 months or so - it helped me lose weight, and it helped me to maintain the weight loss. I've talked about it on this sub multiple times so I figured I'd finally share.

For anyone interested, here's the recipe:

• 315 grams of 2% Good Culture cottage cheese

• 60 grams greek yogurt (I use nonfat)

• 15 grams light mayo

• 1/2 cup milk (i use whole or skim)

• 1 packet restaurant-style ranch mix (I do hidden valley).

I use an immersion blender to blend everything except for the ranch mix packet until it's smooth, glossy, and there's no more chunks of cottage cheese, and then blend in the seasoning until just combined. It is possible to overblend and liquify it, so be careful if you're using a traditional blender. This usually keeps in my fridge for a couple weeks, as long as you're not dipping food directly into it.

Half a cup/110 grams made with skim milk is 74 calories and 11 grams of protein.

Pro tip for MFP: weigh your final product in grams and when you add your recipe, use that weight as your number of servings (i.e. if it weighs 530 grams, there's 530 servings). When you're logging in the future you can just weigh out what you're eating and log that as the number of servings you had (i.e. if you're eating 110 grams, you'd log 110 servings). Nice way to get around the MFP restrictions on recipes.

What recipes have you created or found that have replaced your former favorites?

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