40 days of gym + clean eating and I’ve only lost 1 kg. Is this normal?

Headline:
Workout: Gym 5 days a week — 2-3 days strength training, 2-3 days Zumba, plus regular incline walking and staying active daily.

Diet: Mostly homemade high-protein meals like eggs, dal, paneer, rajma, fruits, etc. Completely stopped outside food and trying to eat cleaner overall.

I’m feeling a little discouraged and wanted to know if this is normal.

I’m a 31 year old woman (150 cm, started around 63 kg) and for the past 40 days I’ve been super consistent with my routine.

But after all this effort, I’ve only lost around 1 kg on the scale.

Is this normal in the beginning? Has anyone else experienced very slow weight loss despite being consistent? The scale not moving much is honestly frustrating.

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Does anyone else find that they eat more when counting calories?

I don't believe I starved myself when I don't count calories. I felt fine and whatever.

That being said, I'm not good at estimating calories based on my guessed serving size, and I tend to over estimate the calories of what I ate. Then, because I think I ate more than I really did, I have a lighter meal later in the day and a very small dessert.

However, when I count calories and really pay attention to the nutritional info, I see that I am left with a decent amount of calories at the end of the day, so I treat myself to a reeeaaally decadent dessert or more treats throughout the day, or use butter when cooking, fry my eggs, have a second serving, etc.

So, I end up eating MORE because I'm not overestimating calories.

I should also add that I use a weight loss program where you "earn back" calories for steps and weight lifting. I walk easily 15K+ steps a day and work out 5 days a week.

So, I end up with at least a 1,600 calorie budget most days.

(I lose an average of 3lbs a month. It's slow but generally steady)

Edit: I figured out I was overestimating calories because I wasn't using a food scale. Now I'm using one and seeing how wrong my estimates were!

The goal is to get used better at estimating so I don't need the scale, but that's been a challenge

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Is my calorie intake okay for maintenance and activity level?

I have been on my weight loss journey for four years now. I have managed to lose 130 pounds or so. When I started my journey, I used to weight 260ish pounds now I weight 130. After years of being in a caloric deficit (on and off) I want to maintain my current weight (130) while still being active and not sedentary. For reference: 28m, 130lb, 5'8".

My goal for now is maintenance while still remaining active/fit.

I just do not know what my new calorie intake is. After months of being on a deficit, I do not know what a normal healthy deficit is for me.

I have been eating 2,100 calories for now (most online calculators gave me this maintenance for a lightly active person).

However, I do not know if my current activity level puts me in the lightly active category. I worry that I will gain actual fat. I do admit, I have to gain muscle - but my body needs a break -so maintenance is my goal for now.

My activity level: I do 45 minutes of light cardio in the morning, I do not strain myself too hard. I burn around 150-200ish calories (according to my Apple Watch. I also try to get 10,000 steps of movement each day (walking around work, doing chores, etc.) I do 45 min cardio 6 days a week.

Would this activity level be considered lightly active for me?

It feels weird not pushing myself when I do cardio, I'm used to the intensity of it. However, I have to remind myself the goal for my cardio is not to lose weight but to remain fit and for endurance.

My question is, will my new caloric intake of 2,100 calories be enough to maintain my weight as it is now? Like I said, I do not want to gain or lose weight. Does my activity level put my at a lightly active person? I do not want to be a sedentary person, and I do need to up my calories.

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Been told I look taller

6'1" F, SW 237, CW 204 (HW 260). So yesterday a coworker told me I was looking skinny and then proceeded to tell me how much taller I looked as well. I dont work closely with this woman, but we see each other in the building several times a week. Interesting.

THEN today I see someone at work I probably haven't seen in a year, when I was somewhere between my SW and HW. She tells me I look taller, but no comment on my weight. I'm much closer on a personal level with the coworker I hadn't seen in a year but I am not surprised she wouldn't say anything about my weight loss specifically, not offended in the least!

Soooooo do you think I could actually look taller?! I just thought it was so funny that two unrelated people gave me this compliment (I think its a compliment 🤣) two days in a row. I have been doing yoga every day for the last 3ish months...wondering if its helped with my posture and losing weight has just made me carry myself straighter? Or do you think its a way of people acknowledging something is different physically without treading into the weight area?

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Is a weightloss coach worth it?

I’m 32F in a calorie deficit and I’m aiming to lose 50 lbs. I’ve got PCOS, ADHD, mild depression, anxiety and many other issues. I’ve started therapy but that’s separate to weight loss. I’m currently on day 4 of being in a calorie deficit and I want to quit. It’s the mental side of weight loss that I’m struggling with. It’s the constant food noise. It’s like mental torture. I’m miserable and I can’t do this alone. I’ve also got a bit of money saved up and thought…should I just get a weight loss coach? This is for ME. I’m investing in my own health. I need someone to cheer me along the way, atleast for the first six months whilst I get the hang of this. Especially because I know it’s going to take a whole YEAR or more to get to my goal weight. I’m just wondering if it will be weird to pay for a coach who can motivate me? I’m desperate at this point and I keep quitting weight loss because of the lack of motivation. And please don’t tell me “it’s not about motivation, it’s about discipline”. Yeah I know that but that’s not working for me right now. I need motivation and accountability for the meantime. I need external support and I’m not able to do this alone.

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Not seeing physical difference with weight loss but definitely in a calorie deficit.

I understand losing weight is a slow process and it takes time. However I haven't noticed any physical changes with losing fat in maybe a month now. Typically I can see the difference.

To elaborate more on my journey, I weighed 350+ last August and began changing my eating habits, eating fresh foods, protein and fiber dense foods, watching my calorie intake and staying in a deficit of 800-1000. I was literally watching the weight shed off me. As of three weeks ago I'm back in the gym because I was worried about losing too much muscle. To help with that I've been taking Creatine after my workouts as well and taking L-Carnatine because I heard it's a safe supplement that would assist in fat loss. I weighed myself today and was at 269.0 (morning weight). Now honestly idc too much of what the scale says anymore, especially knowing creatine is going to tack on a few pounds. Whatever. BUT physically I'm not seeing changes in fat loss (have seen muscle growth).

I'm definitely in a deficit still, maybe 500-700 at least and some days more, I am tracking EVERYTHING. Am I just overthinking it or possibly just not seeing progress anymore, are the supplements possibly preventing it, could there be something else? I just get frustrated not seeing the progress anymore

Edit: 30 year old, Male, 5'11 or 6'0. 2800 Cal for maintenance, typically eating 1600-2100 per day

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Habits I do NOW vs. when I was 70 pounds heavier

For context, I went from over 210 pounds to 143 pounds as of this morning. I figured that sharing these tips can help anyone who’s currently struggling on their journey, and I would hate for anyone to make the same mistakes I made and feel lost!!

1. Focus on making the MAJORITY of your intake nutrient rich foods!! Throughout my weight loss journey, I focused on eating lean sources of protein (grilled chicken/fish, egg white omelets, Greek yogurt, cottage cheese, soy, beans/lentils), carbohydrate sources with FIBER (seeded/keto branded breads/tortillas, beans/lentils again, fruits+veggies, potatoes, fiber enriched cereals), and a portioned amount of healthy fats for satiety and hormone health (avocados, cashews, hummus, egg yolks, almond butter), and this helped me feel full AND satisfied throughout my weight loss and maintenance journey. Also, if you have a lot of weight to lose, your maintenance calories are most likely higher than someone who’s much lighter, meaning that you can DEFINITELY fit room for fun foods (chocolate, baked goods, your favorite fast food burger, etc). Doing this has helped me immensely with not binge eating because I know that I can STILL have ice cream or chicken nuggets and make progress, it’s about fitting it into my calorie budget. There is no “good” or “bad” foods, it comes down to your overall calorie intake!!

2. Find out what you’re actually FEELING before making food decisions. I know that probably sounds stupid, but if you’ve struggled with binging/emotional eating, we tend to turn to food for comfort, to relieve stress, or get a hit of dopamine! Most of my binges came from feeling overwhelmed about something in my life, and if you feel the urge to go to your grocery store and buy a whole cake, pint of ice cream, and family size bag of tater tots with chicken nuggets + add ons for those tots, sit with that feeling (AWAY from the kitchen or store) and identify what you’re ACTUALLY feeling. Food is most likely NOT going to help you in that instant, but reflecting and engaging in low stress activities will!

3. Don’t go without eating for too long OR cut your calories too low!! Doing either (or both) of these will increase your hunger hormone (ghrelin) and decrease your fullness hormone (leptin) to a point where you feel RAVENOUS, and it’s much harder to make rational food choices if you’re hungry af. This can also raise your cortisol, making you feel like you’re in fight or flight mode, hence making it harder to make rational decisions. Slow and steady wins the race, so before you go cut your calories, make sure it’s not an aggressive approach (plus it can increase your risk of losing muscle, and I bet you’re trying to lose body fat primarily).

4. Do an exercise routine you ENJOY!! For me, I walk at least 10k steps a day and find ways to fit extra steps into my routine if I’m busy with work- but this helps raise my Total Daily Energy Expenditure (TDEE) by a fair amount, meaning that my deficit calories aren’t incredibly low, and I don’t feel overly hungry because it’s low intensity exercise. I also incorporate weight lifting a few times a week to preserve/gain muscle, and if you weight train throughout your weight loss journey, you can look leaner/better at a higher weight because muscle is more dense than fat! I find it much more sustainable maintaining my weight at 140 pounds and lean vs when I ran and was 110 pounds in high school- especially because it gives me more wiggle room for how much I can eat.

5. If you do overeat/binge, MOVE ON!! I know it’s easier said than done, especially if you feel puffy, bloated, and sick the next day, but if you dwell on one binge, it increases your likelihood for binging again. Instead, reflect on why it happened, make changes where it’s necessary, and remember that it won’t derail your progress if you get back on track and give yourself grace. The way I got to my heaviest was by binging, then feeling the need to heavily restrict, only to feel RAVENOUS within two days, and then eat excessively again. It was a vicious cycle, and I’ve definitely had episodes where I ate too much throughout my weight loss, but getting back on track and being consistent is what got me to where I am. Remember, it’s CONSISTENCY, not perfection.

6. Think about how you can make your favorite fun foods nutrient rich, but still tasty!! You will never catch me eating raw broccoli, but cooking it to where it gets crispy on the edges is BOMB. With chicken nuggets/strips, I’ll either make homemade versions or get the Real Good brand because I find it tasty. With chocolatey desserts, I’ve found low/zero added sugar alternatives that still taste good, and with Mac n cheese or burgers, I’ve used leaner ground beef/turkey, lower carb buns (I like the aunt Millie’s one) and pasta brands that are higher in fiber + making a homemade cheese sauce that’s lower in calories but higher in protein. Doing this makes the diet not FEEL like a “diet,” and something that you can stick to long term. And if you are craving “the real thing,” make sure it’s actually WORTH it! I like poptarts, but I’m not going to use my calories for them because I know that my local bakery has AMAZING poptarts/pastrys, so I have one or two every week. It’s like a special occasion, and no poptart will ever compare.

If yall have any questions or habits you’d like to share, please share 💜

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Exercise feels embarrassing

I've fallen into a funk, and am having negative thoughts about my weight loss.

I usually work out using machines, or just do cardio on the stairs or elliptical. I am a little more toned and feel stronger than I used to be, but I still feel so inadequate.

I feel embarrassed to use free weights or Smith machine because I know I will do the movements wrong. I'm afraid of encountering people who will make snide/rude remarks.

I don't have any gym friends who I could ask for help. I feel weak and stupid when I try new things in front of people. I know everyone isn't staring at me, but I feel like they are and I feel judgement. I know I should probably just work out at home, but my house doesn't have adequate space. I don't like my basement. My house is hoarded to hell.

I feel so alone. I feel like I'm close to giving up on my weight loss.

I also had to cancel my semaglutide because I didn't want to pay all that money when I still haven't made life style changes (eating more protein, consistent sleep, tracking calories and water intake).

How do I stop thinking like this?

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my first bump in my weight loss journey [vent]

I've been consistently losing weight for the last 3 months by being in a calorie deficit and walking 21k steps a day. The week leading up to Mother's Day, I had crochet projects that had to be finished for Mother's Day and grad gifts. I work from 9-5, but once I clock out and eat dinner, I walk on the treadmill for about 3 hours. But to finish the projects, I had to sacrifice my treadmill time. I didn't get on the treadmill for 6 days because I wasn't able to that weekend either. I stayed in my deficit, even dropping a bit lower, but did not lose a single ounce.

This past week, I got on the treadmill but overdid it and ended up with a small sprain. Again, I was off the treadmill for the majority of the week except for about 2.5 days. checked my weight today, not a single ounce lost.

I truly don't get it. I am in a deficit, I know for a fact, because I track everything. I know I am eating well under my maintenance, so why am I not losing anything? Each week since my deficit journey, I have lost a pound minimum, so this feeling truly just sucks. I feel like my body is broken bc how is it possible that I'm eating fewer calories than what my body is burning, but the scale won't budge?

It frustrates me because it seems that I'll always have to keep up with the exercise even once I'm at my goal weight. Because if I didn't lose any weight while in a deficit, would I gain weight while in maintenance if I don't keep up with 21k steps for the rest of my life? My mind is probably overthinking it because of the disappointment, but I just wanted to get it off my chest.

I'm at my wits' end :,)

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Anyone here use boxing as one of their main tools for weight loss while working full-time?

Just wondering if anyone here does boxing consistently while having a full-time job 😭

Back when I was unemployed, boxing helped me lose weight way faster than my normal gym routine. I loved it so staying consistent felt easy, and honestly nothing has hit the same since lol.

Now I work remotely with a pretty unpredictable schedule. I usually start work in the afternoon and sometimes finish around 1 AM, so I’m wondering if boxing is still realistic for me even if weekends lang or a few sessions a week.

For those who work and still do boxing:
How do you balance the fatigue/schedule? Did it still help with weight loss even without training super often?

I still lift and walk regularly too, but boxing was really THAT girl for my weight loss before 😭

For context: Just trying to lose the last 5 kg at least. F 25 5’3

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One difficulty in my weight loss journey

I’m female and not quite 5’2, and active. I’m usually standing, or walking, and work an active job outdoors. How do other people resist ice cream in the hot summer months while working outdoors immediately after work? That’s my worst offender right now.

I want to lose about 10 pounds.

I have a plan. Cut out added sugar to coffee and tea, chips, and smaller portions. Less portions of chocolate. I’ll do this for a month or 2 and take a look at my weight/composition again. Oh, and no snacking.

If anyone wants to share tips, please do.

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second day pangs

hi yall long time lurker, 26m 5’6 sw:255 cw:250 and im just suffering on day two of my weight loss journey. i’ve historically struggled with weight my whole life before getting skinny in college quite literally just randomly. eventually i packed on weight and now i have made the decision to lose it again.

coming to day 2, i know that changes in diet will get better after 3 days but i just wanted some encouragement since i feel like im doomed to fail again and again since historically ive been “saying i am working on my weight for 3 years” without taking any meaningful action.

thank yall!

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Cheat days are a disaster

I am currently trying to lose weight, I started around 1 month ago and lost about 5 pounds, the thing is I am forcing myself not to eat some days because my cheat days (going out, parties) are such a mess. I am able to eat smth like 5k calories in an evening easily.

Then to keep up with the weight loss I fast for like 1-2 days. The issue is that those 2 days I am HUNGRY, like absolutely would want to eat 3k calories evwn those days after the cheat ones.

I am trying to lose around 1-2 lbs per week, I am a 23 years old 6'2 guy, started at 210 lbs and now at 205 lbs. I also do not understand how to measure my calories properly, nor how much I should be eating. Used a calculator which said my metabolism is around 2500-2600 ish calories a day, I am trying to stay in 1700 and it's so damn hard.

I feel hungry constantly.

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Should I update my calorie goal or wait it out?

Long time lurker, first time poster. I started at ~320lbs in August and am down to 258lbs! I know that’s amazing progress, but I’ve only lost about ~18lbs so far this year, and it just feels so slow compared to the rate I was going at before. The only major thing I’ve changed is increasing my exercise—I was pretty sedentary in the fall, but I’ve been doing strength training about 2-3 days a week. I can tell my body has changed since I started, but I’m starting to get discouraged by how little the scale moves. It’ll stay the same for 2-3 weeks and then I’ll drop 2lbs and not lose anything for 2-3 more weeks. I don’t really want to call this a “stall” because the weight is moving, just glacially. Some months this year I’ve only lost 2lbs.

This is the furthest I’ve ever come in a weight loss journey, and I do not plan to throw in the towel. I’m mostly just wondering if my calorie goals still make sense? According to the TDEE calculator I see recommended here the most, my “maintenance” for my height weight/light exercise is 2532, for sedentary it’s 2209. I’ve been averaging 1700-1850 calories for the last few months with about 130g of protein per day. I also drink about a gallon of water, stick to moderate carb (160-180g), avoid added sugars, and make sure to hit my fiber goal. Should I drop my calories lower, or just keep on keepin’ on, trusting that eventually I’ll break through this and it’ll keep coming off? Before January, I was averaging closer to 2000-2100 calories per day, so I did adjust my goals after I hit 275.

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When should you be concerned about the rate of weight loss?

Kinda like the title says, when does it become too much weight loss? I'm asking this mostly because I'm confused about my own weight loss. I've been trying to slow down my weight loss to focus more on maintenance and muscle growth but I can't seem to be able to. It's not like I'm eating that well either, I eat like shit most of the time(Breakfast was like a cinnamon bun[470 cal], cereal[350 cal], and fruit[200 cal] and lunch was a burger, fries, and apple pie[~900 cal]. I'm about to have some kinda meat, carb, fruits+veggies, and cake for dinner too).

At the beginning of this week I was 172 lbs, now I'm 167.8 and I really don't know why. I do work out a lot but that's certainly not explaining this amount of weight loss. I'm eating like at least a solid 2000 calories a day and only run maybe like 15 - 18 miles a week? I work out 6 days a week but it's like maybe 30 minutes of actually working out. I kinda think that maybe it's cause I'm in a pretty hot area but I can't be sure.

I could just be freaking out for nothing too cause I did just end my period and it could just be the bloating going away but I just want to be sure. I've lost almost 65 pounds at this point in the span of 9 months and I have a pretty intense physical event coming up and I know I'll probably lose like 5 pounds there so I kinda want to start maintaining so my energy levels don't tank. I would go to the doctor about it but I figure that maybe I'm making a mountain out of a molehill. Am I just overreacting and this is normal?

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41 F weight fluctuation questions.

Hello everyone I am 41 and female. I started at 230 pounds around September-ish of last year. When I first started I wasn’t really watching I was just kinda trying. Backstory is that I have had “transient” thyroid issues where sometimes when they test me I am hyper and other times I am hypo. They’re calling it sub-clinical hypothyroidism. The problem with this is that 1. They have no idea what is going on and my diagnosis feels made up. 2. I have the fast heart rate and anxiety of hyperthyroidism and the weight gain of hypothyroidism. 3. I have struggled with weight loss immensely. 4. I was competitive level fit when I first got sick in 2020 (125 lbs 5’4) and the weight gain impacted my mental health. It took me A LONG time to feel comfortable being active with my heart rate issues. I was also immensely depressed. (Picture of weight graph in comments)

In March I got a Tempo Move (absolutely amazing machine) and it’s basically a gym and a trainer in my house on demand. Its changed my entire life and helped me feel comfortable lifting/working out again. I am eating in a calorie deficit and working out now between 3-5 days a week depending on my school and work load. (I am also a full-time student). I am down to 188 pounds with 16 total pounds lost since March. I have cut out any fast food and focus on eating healthy (protien/fruit/veggie/whole grain) rather than “dieting” (not cutting out all crabs or sugar i moderate). My question is what is considered “normal” weight fluctuation? Is it normal to go up and down two pounds throughout the day? I see that my overall trend is down. I am also weighing everyday considering I have the thyroid issues and I am currently not medicated because they say it’s “transient” even though it’s been 6 years. I do this in case I need to use the weight as some sort of evidence about my weight loss because the doctors are completely dismissive about any weight loss questions. They tell me do the healthy eating classes I have. I have turned down GLPs (not out of any judgement I just am not a huge medication fan and I am afraid of the muscle loss) although I would consider this as a last option to help me drop down to a healthier weight if I needed to.

I have a week or two were I am “stuck” at a weight (I still fluctuate day to day) where I’ll be like 193 for 1.5 weeks then I’ll maybe drop to 192 or 191 the next week then I’ll drop to like 189 and be stuck there for a week. Sometimes I’m consistently heading down week over week.

My question is does this fluctuating seem normal to everyone or is this something I should bring to talk to my doctor about? Like I am putting the effort in but not seeing the results I should, maybe we should revisit the thyroid? Or nah just keep pushing this is totally normal? I appreciate you taking a look at this for me. I just want to make sure that I am advocating for myself if I need to (this whole situation has been wild.) or if this what I should be looking like at this point giving myself some grace and a pat on the back. Right now I’m just kind of living in the land of “I’m really trying and I hope this right”.

I would love any advice or help. Please don’t mean to me though. I’m quite fragile. :) thanks guys!

(Picture of graph in comments)

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Adult lunchable suggestions or similar please

So around this time last year I was well into my weight loss journey, I had gone from 330 down to 280, it was going great and I was super excited. Shortly after however, my wife was diagnosed with Stage 4 kidney disease and needless to say, I have gained all of the weight back, through stress, excuses, and fair but I know I can't do this and I need to be healthy for myself, for her and for our daughter as we continue to go down this road.

That being said, meds and visits are crazy expensive and my diet I did last time, with all the protien bars and shakes and stuff, I just cant afford. I also don't have the time to meal prep like I use to, I was thinking of going the route of the adult lunchables, I currently get about 2200 a day and am so overwhelmed that I dont really know where to start or where to turn so any suggestions about lunchable style meals on a budget would be amazing.

Thank you.

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Tips on how to like your appearance while trying to lose weight?

This year I've been working on trying to lose weight and become healthier. I (18 f) started college and from all the walking ended up going from around 200 lbs to 187 lbs. I'm 5'7 and while this is not a huge loss it definitely felt good. I've found what's been working for me is not hyper focus on weight loss necessarily but trying to take care of myself and enjoy movement and healthy well rounded meals while vaguely estimating calories. so far it's been going pretty good and while I haven't lost a significant amount of weight I feel more energetic and happier and I'm trying to slowly implement more cardio and gym visits into my routine without making myself dread it or hate doing it.

That being said while doing this I'm still having a hard time finding myself attractive at all. my bf says he thinks I'm beautiful all the time and loves cuddling and kissing and giving me attention and compliments but I just struggle believing that he's attracted to me. I keep seeing photos of myself from club activities or just when I'm not the one taking the photo and I'm not perfectly angled and hating the way I look. I feel like my stomach is huge and my double chin feels insanely noticeable. I have fun events planned for the summer but I just don't know how to enjoy them when I hate everything I have to wear because I hate how I look. How do I feel beautiful when I know that if someone showed me a picture of myself at that very moment I would hate it?

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Another psyllium husk question

Cross-posted on another sub, but I just didn't get much info over there...

I was in great shape before having my 2nd kiddo 4y ago, and ever since then I've really struggled to get the weight off. Ideally I need to lose about 10-15lbs, but of course those are also the hardest to get ride of. Being shorter - 5'2 - even 10-15lbs can make a huge difference (not just visually, but also in terms of how clothes fit, etc).

For context, I am typically a pretty careful eater and have been for a long time now. I try to focus primarily on protein, fruit, and veg, and minimize carbs (though I don't do keto or anything like that). Thankfully I don't typically have cravings, don't snack between meals, don't eat huge portions, and am disciplined about dessert from years of trying to manage my weight. I also work out 3 days/week, and they are HARD boot camp workouts (about an hour each) - combo of strength training/HIIT, lift, cardio, and even some xfit + I try to challenge myself, so I feel confident that these workouts end up being quite intensive. I could probably benefit from jogging 2 more times/week (for a total of 5 workout days and more cardio), but unfortunately my life and schedule with 2 kids and 3 jobs makes that part a lot harder.

Anyway, despite all of this, I now have a ton of belly and arm fat that I can't seem to shake. Recently I came across psyllium husk and decided to give it a try (the powder). I tapered onto it, so just got up to a full tablespoon a few days ago.

My question is - for those who've seen noticeable weight loss from consuming psyllium husk - how long did it take for you to really see the results? Especially ladies who weren't overly over weight, but still had those pesky 10-15lbs to lose? And, what was your strategy and timing in terms of consuming it? I understand that it will not cause me to lose weight on its own, but between my other careful eating choices and working out, I want to see if the satiety that it results in can help with calorie deficit. I don't eat huge portions (just in general), but perhaps the deficit still isn't where it ought to be.

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BMI of 20, still have a belly

About 9 months ago, I (26m) weighed about 195 pounds (I am 5'9.5" tall) and about a month ago, I reached 135 pounds, hitting 60 pounds of weight loss, primarily through calorie deficit. I am also a detransitioner, meaning I was on estrogen for several years and I went back on testosterone, which was around the beginning of my weight loss.

In the last month, I've gained 4 pounds as a result of significantly increased stress, eating more than usual and admittedly increased alcohol intake.

Honesly, losing all this weight has been wonderful. I feel more attractive, especially when I'm wearing a cute outfit or something. My face is slim which I like a lot. I've also gone from pant size 34w to 29w, (30w if I'm wearing a belt), and my shirt size has gone from large to medium/small. It's all pretty great.

Despite all these positive changes, I'm troubled by some of the things that haven't gone away. Primarily, the apron belly. My belly not only sticks out, but overhangs a little bit. My loose skin has tightened a bit but that didn't do much to hide the belly. When you see it up close and feel it, it's very very doughy. When I run, I still feel jiggling and I'm not confident enough to be shirtless anywhere.

I would really just like to be thin. Maybe a little bit toned, I'm not sure. Has anyone else delt with this at a BMI as low as 20 or even lower? Have any of you overcome this?

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Depression improvement w/ hiking. And weight loss pace?

After many months of dealing with depression and low activity (often less than 3,000 steps per day), I’ve found hiking and the mental has been just as powerful as the physical.

I look forward to it now every day.

There’s a battlefield a couple miles from my house that is beautiful. It’s a 3.5 mile trail and some inclines but pretty level. However there’s pretty constant rocks/ roots, so it keeps me mentally engaged and doesn’t seem as boring as cleared/ paved spots.

I’ve been going now for a couple weeks and haven’t missed a day. Even in the rain. Some days I’m going twice, so my steps per day has jumped to 12,000-15,000+.

I’m not seeing the weight shift yet. But I read that sometimes the muscles can cause some water retention especially when we go from lower activity to heavy activity. Did you find that?

For reference, I am 48, 6’1 and 215. Very muscular thighs and calf. I can definitely tell that my tabs are swollen still.

As far as eating, I am pretty darn clean. I typically have chicken for lunch and dinner. Vegetables and very little if any sweets.

Any feedback would be helpful! I am thankful for the sunshine coming back out in my life and this therapy that has become the most important part of my day!

I know you guys get it.

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Any tips on how to not let period cravings win?

So I’ve been big since I was a child. I’ve had a few successful weight loss attempts but mostly failures. And I’ve come to realize it’s mostly my period cravings that mess me up. I get my period every 3 weeks but the week before my monthly visitor is due, I start to crave insane things, foods that I haven’t even had in years(like for example craving a chili burger). It really makes me depressed because up until that week, I always do really good on my diet but then it’s like a switch gets turned on and now I’m bad to square one all over again 😫.

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Feeling discouraged

I’m throwing this post out because I feel run down by the whole weight loss process. I lost 35lbs last year after having my second kid. I’m still about 20lbs away from my goal, tho TBH I’d be really happy just to get down 10 more and stay there for a bit.

I stalled out around November of last year. I’ll go up a bit, then get back down, then up the same 3-7 pounds on a month to month basis.

Before then I was still breastfeeding, I wasn’t doing any strength training. I focused mostly on portion control and walking a lot with the baby.

Now I’m working more, baby is weaned, and I’m strength training. I know I’ve gained some muscle. But I have a history of strength training, and I’m not concerned about putting more muscle on. I want the fat off! And I really thought I would be consistently closer to 140 month to month than the 150 I’m constantly hovering around.

I’ve tried tracking numerous times the last three months. I get 1-2 weeks in and throw in the towel because life is just too full right now to manage the work tracking takes. And I start to get obsessive with food.

I know this is hard work. I just feel super frustrated and annoyed and wish it was easier at this point.

I’ve tracked with clothing, pics, and measurements too. And I’m heavier now than I was a month ago because I let the frustration get to me and was eating too much processed and hyper palatable stuff.

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TDEE Calculator

I have been working on losing weight for a while now through sustainable changes. However, I have hit a plateau that I seem incapable of surmounting. I have taken a more holistic approach to these changes up to this point where I have tried to significantly reduce portion sizes and binge/emotional eating rather than trying to implement some crash diet that I won't be able to sustain once I've reached my goal. This has worked well, but now I'm seeing no weight loss at all--just completely plateaued.

I recognize that I'm still eating too many calories, and that in order to lose more I'll have to track and eat less than what I am. And I'm already planning on starting that process, but I am incredibly confused (and frustrated) at trying to figure out what my goal caloric intake should be. I followed the instructions in the wiki/FAQ to use a TDEE calculator and came up with a metabolic rate of 1400 calories. However, I'm pretty sure I'm eating more than 1400 calories right now, and if I aim for a calorie deficit with that metabolic rate I'll be looking at the 1200 calories/day minimum.

I'm not sure if there's actually something wrong with the calculations or if I'm just in denial and bargaining lol.

Stats used for calculator:

Female (I'm trans but have been on HRT for 10 years so seems like it'd match metabolically)
40yo
210lb
5'8"
Sedentary job
60% body fat

Any help/advice/encouragement would be greatly appreciated!

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Recommendations for shapewear, or something, for dealing with loose skin and airplane seats?

(I hope this is okay to post here, from searching it seemed like it should be).

TL;DR - lost a lot of weight and annoyed that the loose skin in my hips and thighs means that I’m still just as wide when sitting. Flying cross-country soon and wondering if there’s a good shapewear or compression short option that would help contain it and not be miserably uncomfortable, but would make airplane seat sizes suck less.

I (34F) have lost kind of a lot of weight in the last two years. It has not been intentional. It’s a not-too-uncommon side effect of a medication I’m on for something very unrelated. Not interested in going into the details. But I would appreciate it if you could avoid congratulating me or telling me to “keep up the good work,” please. I didn’t do anything. Ultimately I know I shouldn’t complain - I have been overweight my whole life, and this has happened slowly enough that it’s not a cause for concern - but your body changing in ways you didn’t expect it to is just kinda crappy, y’know?

I don’t know the exact amount I’ve lost (I don’t own a scale tbh), but I know I went from typically wearing a US women’s 22 or 24 in most pants, to currently around 14 or 16.

I carry/carried a lot of weight in my hips and thighs. I would previously have described myself as very pear-shaped. With this weight loss, I now have a lot of loose skin in that area, and like, less dense fat? Everything is very squishy now (I could go on a long rant about how much I hate this). Hoping this makes sense to people here, it’s not something I know how to describe really. I assume it’s not just a me thing.

The annoying problem is that when I sit, my thighs still spread out to what feels like about as wide as before. Tighter pants help with this, but not much really.

I am flying across the country soon. I feel like, having gone down several pant sizes, I should at least get the benefit of fitting in the tiny airplane seat somewhat more comfortably. With the way this squishy thigh fat and skin is at the moment, that doesn’t seem like that will be the case. If anything I fear it’s just going to spill under the armrest more easily now, because it’s all, like, flatter.

I am looking for suggestions for some sort of shapewear or compression shorts or something that I could wear and be comfortable in while also holding everything in closer. Something that wouldn’t suck to sit on an airplane in for 5+ hours. And wouldn’t be like, dangerous? I know people wear compression socks on planes so probably it’s not dangerous but ???

This is a comfort problem more than an appearance problem. My previous experience with shapewear was that it was wildly uncomfortable and hard to move in, but that was many years ago and for different purposes. I don’t know much about the brands or compression levels or any of that. I don’t have any clue what size I should be looking for. It is worth noting that I have ADHD and some sensory issues, so I don’t ever really “forget it’s there,” with things touching me, even when wearing familiar clothing I’m very comfortable in. I often wear cheap bike shorts around the house and they’re very comfy, but don’t do anything for the shape. I am not as worried about my stomach, but I know most shapewear kinda targets that. I am also not concerned about it being a hassle if I need the restroom.

Bonus challenge - best budget options? I buy nearly all of my clothing at thrift stores and have a very hard time spending a lot of money on it. Especially right now where I only get a couple months before it doesn’t fit me any more. And because I need to buy new bras again soon and that’s expensive :(

Help?

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CBT and 28kg weight loss

Hi everyone, I’m m31 6”2.

So I’m new here and just wanted to share a bit of my story over the last year. For context I’m someone who’s always struggled with binge, emotional and secret eating. I have bipolar disorder which makes it quite difficult to regulate.

I got a cholesterol result last June that freaked me out, having got up to 7.6 from 5.8 the year before. It was just one of those things that felt like a proper wake up call. At the same time I weighed in at 110kg, which put me into the obese category.

Anyway the first thing I did was sign up for a quick discussion about it with my GP. I’d never mentioning any food issues before to anyone really, even hiding how much I was eating from my wife, so this step was HUGE. It felt like a *cough* weight had been removed.

So a week later I was in a CBT talking session, just me saying things and them listening and asking questions. Any of you who’ve experienced similar things to this will know how strange it feels, unloading thoughts you haven’t let out all your life (or since I was around 10 in my case).

The lessons that came through over the next few months were building a kinder relationship with myself, as well as learning repeated thinking patterns to get away from emotional eating.

Diet-wise, it involves no food being “bad” so nothing is off limits. It just has to fit in with an overall week/ month of a balanced diet. Most days I stick to eating under 20g of saturated fat and eat 3 meals a day. Nothing revolutionary and no calorie counting.

Anyway I weighed in at 82.2kg this week and my latest cholesterol test was at 4.8. I don’t have an overall point or anything, I just wanted to share my story where the huge step was opening up on my disordered eating. Hanging onto it on your own for years is so so hard.

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Unsure if there's anything I need to change from my current..

Hello, everyone. First time listener, first time caller. I'm after any friendly advice or hints/tips to help me on my weight loss journey.

A bit of backstory first - male, 36, 6' 4", broad shouldered, currently weighing in at 264.3lbs. This is the heaviest I've ever been. I gained around 20lbs in 3 months due to a change in job role to a position that was incredibly stressful - a job I have now left, which I'm sure will help.

Most of my fat seems to be concentrated around my abdomen and chest. I've always had nicely toned arms and legs as my last couple of jobs have been physically demanding, and I was good at keeping fit in my youth. But I'm now at a point where I'm VERY self-concious about the way I look, to the point where I refuse point-blank to go to the gym, and have setup a home gym instead.

Whenever I've dieted in the past, I go slow at the start and usually fall off the wagon, so this time I'm going all in. So far, I have cut out as much processed sugar and saturated fat as possible, and I've lowered my carb intake and upped my fibre and protein intake.

This is my current diet, which doesn't really change too much:

Breakfast - 60g granola, 150g low fat yoghurt, one apple

Mid-morning snack - protein cereal bar, one apple (only Monday-Friday, as I wake up at 5am for work and am usually hungry by 10am)

Lunch - tuna sandwich, carrot sticks and lentil crisps OR chicken pasta and salad

Dinner - salad, rice, and chicken OR green beans, corn, jacket potato, and steak

I drink between 3 to 4 litres of water per day (diluted with sugar free squash - juice, for the American audience)

This is my current exercise routine, all of which is done in my home gym:

Monday to Thursday - 15 minutes of moderate cycling in the morning before work, then another 15 minutes of cycling and 30 minutes of weights when I get home

Friday to Sunday - 15 minutes of cycling, followed by an hour of weights, followed by 15 minutes of rowing and another 30 minutes of cycling. If I haven't trained legs on a particular day, I may sometimes swap out the rowing for a 15 minute job before cycling

I try to vary muscle groups as much as I can, but I am limited in terms of what my multigym will enable me to do - chest-back-legs, chest-core-arms, back-arms-core, legs-core-back and legs-arms are my go-to. After I've completed the weights section of my routine, I'll have a protein shake.

My job also consists of several hours of walking every day, sometimes over moderately rough terrain.

Is there anything I could change? I'm trying to get down to around 220lbs or thereabouts, with a bit more muscle.

Any advice will be appreciated. Thank you, and apologies for the long post.

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174 days (about 6 months) until Halloween - what would you like to be able to wear as a costume?

To add a little zing to my weight loss journey, I often like to look ahead and imagine what I might be able to wear if I'm consistent in my efforts.

Halloween is a fun and easy one to think about. It's still far enough away that I could lose 20 pounds or so. That wouldn't be at goal for me, but a couple of sizes down.

I've often thought it would be fun to be a pirate. I'm kind of tired of being a witch. I don't really go in for the Lego or cereal box type costumes - even though they're great for coverage.

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Postpartum/breastfeeding weight loss?

​

TL;DR: Breastfeeding + trying to lose weight. How many calories should I actually be eating?

Hi friends, I am currently 8 months postpartum and breastfeed every 2-4 hours during the day and once or twice through the night. I’m 160 pounds and 4'11", and I’m trying to figure out how many calories I should be eating for weight loss. My goal is to reach 120 lbs. I’m also not sure if I should still be eating more because I’m breastfeeding.

I’m really concerned about making sure I’m not undereating. Sometimes I get really hungry before bed, but I’m not sure if that means I’m not eating enough throughout the day or if my dinners just aren’t filling enough.

Another thing is that my activity level was pretty sedentary during pregnancy because I was in a lot of pain. I’m now trying to do quick YouTube workouts and walk around 3 miles every day. I haven’t been able to walk the last few days because I found out my shoes were apparently too small and my feet got all jacked up 😭 Does this sound like a good activity level for weight loss, or should I walk less and focus more on workouts/exercises instead? Thanks in advance

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Processing an awkward comment after a good about of weight loss

I just lost 28lbs (192 -> 164lbs) and I haven’t seen any of our friends in the last few weeks. I started in February and saw everyone for Easter but I’ve had the biggest visible changes happen since then.

Anyways, my husband invited his friends over tonight and only one really noticed and asked if I was okay because I look weak… once he said that everyone else noticed and it was very awkward. I get it the others didn’t want to say anything about their friends wife’s looks.

This man said it three times. You look weak! Oh she lost 30lbs (husband actually defended me). Oh wow, you look a little weak… oh she’s actually lifting. Oh.. you look weak, please eat something.

I wish I had said something or picked him up. Idk but I’m actually offended and that’s not something that normally happens. How would you react? He didn’t need to say it three times.

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Weight loss tips

I am 27(F), 8 months postpartum, and in the last 8 months, I have gained 8kgs. Currently, I am 89 kgs. I have never been able to retain losing weight for a longer period of time, been on and off many diet plans, and tried different types of exercises as well as yoga, but have managed to lose 4-5 kgs at best, which took me about 4-5 months. Right now, I am at my breaking point because what I have become.
Really need some hardcore advice on how to lose weight. For me, the core issue is that I love eating chocolates, anything that’s sweet, and occasionally I eat junk food.
Any advice on what would help me? According to TDSS, I need 1.4k calories per day to lose 0.5 kgs per week. My goal is to reach 60kgs
How do I go about it without bouncing back? Please help.

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4th month update

I had posted at the start of this year stating how i wanted to change and be healthy again.

I was very determined that even if i failed, i would post about it here as part of my accountability. Here it goes:

Starting weight on April 1: 117.9kg

Weight by April 30: 117.1 kg

Weight loss for the month: 0.8 kg

Total weight loss: 7.9kg

Not much of a weight loss this month but still enough for me to go in the right direction. It has been a little hard for me to feel motivated after some things that happened in the previous months but im happy to see a change even tho it's pretty slow lol

Trying weight loss over a long period definitely sucks lmao. Looking forward to how i do in May!

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i lost 45+ pounds in 3 months. tw: mention of suicidal tendency

three months ago on the 8th of february, i had reached a weight (255lb) that made me hate myself so much that i gagged while looking at the mirror. on that day, at around 4am nighttime, i remember being in the kitchen with a big kitchen knife in my hand. i was about to end my suffering in the permanent way. but while i was holding it in my hand, i felt a want. i wanted to make a deal, a final challenge. i wanted to try a final time to save myself. and starting on the 9th, i went into a deep detox where i gave my entire diet up and let my mother guide me fully on what to consume, when to consume it and everything else. i put a timer. i said to myself that if i dont save myself until may 9th, exactly three months later, the problem was going to be me. i started to live off of only supplement pills and disgusting aloe vera water with only a single meal allowed every sunday which also had to fit a specific calory range and not include gluten. i could say it wasnt fun and the difficulty hurt, but for me thats just not the case. seeing the number on the scale go down every week that i checked made it all worth it.

today is the 9th of may 2026. and i have lost 48lb, built my self confidence back up, and stopped hating myself. all in those three months. i went from an obese dude that wanted to end it all to... this. i was closest to taking my life away from myself and the joy out of everyone around me, but i chose to keep them. i saved myself. and just being able to say that is honestly one of the greatest things ive been able to proudly announce. even though my weight loss journey is not over just yet, i learned a lot. i learned the struggles of weight, i learned how much it was actually putting me back, i learned to endure and pull through tough times, and i also saw first hand how physicality changes the perception of everyone around you and yourself. the people that would not even want to approach a room i was in coming up and sitting next to me, people that would be repelled from their interests just because i was also interested in them suddenly wanting to chat about it, even someone being romantically interested in me without me even having met them.

and i learned one more thing.

i learned the power of committing, actually trying your best to succeed. i learned how far you can get if you just sit your ass down and say "im going to do this."

...im a butterfly.

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Is it normal to feel unhappy during weight loss?

Hello, I’m following the teen posting guidelines so I’m trying to add this all together. I’m 14, 5’3-5’4, and 201. I’ve been overweight since I was a baby. I walk a lot at school since my classes are on different floors. I also walk back home after school. I think we have a family doctor, and my parents mostly control what the family eats. Of course I’m free to make my own food, but everyone often eats what my mother makes. She cooks…healthy meals I guess? She does often include vegetables and meats and grains, everything nutritious but she always uses a lot of butters and oils and things that I’m not supposed to be eating apparently. Since my family cannot afford a nutritionist or consistent visits to doctors, I did the best research I could. However my doctor always says to cut snacks and stuff out so I have been this whole year. My goal is to mainly lose weight and fat, but to also be more athletic. My calorie intake is 1,000-1,500 a day based off calculators that were recommended. I don’t eat breakfast since it makes me nauseous so my energy typically relies on lunch and dinner. For lunch I typically either eat only boiled eggs and potatoes or plain lettuce with some vegetables I can eat or that we have in the fridge. For dinner I typically only eat small portions of whatever my mother makes. I cut out all sugar and carbs because those were the recommended diets for people who need to lose weight. I also cut out all processed foods. I avoid going to stores or shops to avoid getting any. I only drink water, sugar free drinks, sparkling water, or drinks under 20 cal with little to no sugar or sodium. As for exercise, I work out 3 times a day. 5-10 minutes in the morning before school(Stretches), 1hr in the evening after I get back from school(HIIT), and 1hr at night (Flexibility and balance). This doesn’t include the extra activities I do such as off ice figure skating training, ballet, track and volleyball. I do everything that has been recommended in weight loss and I just feel so unhappy? I’ve lost 24 pounds since the start of this year, since I started all this. I’ve lost the weight, my clothes fit loose, and I get compliments all the time—but I just feel so lost? Is that normal for anyone else? Is that just apart of weight loss? I’ve heard and seen everyone say that cutting sugar makes you happier and being on a diet was the best thing they ever did, how long does it take? I just want to know if this is normal in the process of weight loss or something that everyone gets over once they reach their target weight?

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How can I stop feeling (and looking) so flabby?

I lost 80lbs a year and a half ago and I’ve been able to keep the weight off but my body is still not great. I know that I need to lose fat still but I’m struggling. I feel like I don’t know where to start.

I feel like I could lose maybe 10ish more pounds but then I’d really like to just get more lean. I feel like throughout my life even when I was skinny I never really had a lot of muscle mass. I know I need to eat protein and lift weights but that’s easier said than done. I don’t know what exercises I should be doing with the weights or how heavy they should be. I also only have available to me what I have at my house so I don’t have any gym equipment or anything. I have 5 8 & 10 pound dumbbell weights that’s about it.

I feel like not knowing where to start or what exercises to do has me just doing nothing instead and hating how I look. I’m 5’8 155lbs 29 inch waist 43 inch hip. My stomach and thighs are probably the areas I dislike the most.

I’m so sick of feeling and looking so flabby. It makes my weight loss mean nothing to me because I still look gross. And recommendations on weight lifting at home (for a beginner) would be very appreciated!

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Dopamine gap and weight loss?

I'm in my 30s, overweight, with a toddler. I've been heavy my whole life but recently received some blood work news that made it obvious I need to make a change. For the past few weeks I've been making adjustments and trying to stick with a healthy calorie deficit. I have a huge issue with carbs/sugar so that's been the main adjustment. Yogurt and berries for breakfast instead of banana bread, an apple at night instead of chocolate, etc. Occasional exercise when I can make time/energy for it.

The main thing I'm noticing is a huge drop in my mental health. I have a lot going on right now mentally and do have a therapist/meds. But dropping/reducing my favorite foods has led to a lot of overall sadness and apathy. There are definitely days in my life when eating a chocolate croissant or other junk food is the main thing I'm looking forward to in a day, and without that, where does that joy come from? Right now there's just this dopamine/joy gap in my life and it's making it very hard to keep up with these necessary changes.

What sources of joy can I try and turn to? I'm not an endorphins girl, so I don't get any natural joy out of a workout, I do it because I'm supposed to. I've tried to replace the urge to snack with some kind of phone game like candy crush but that hasn't helped much beyond the short term. Would love to know if anyone has ideas.

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Question about Realistic Goal

Hello!

I (31F) am currently 246lbs, and about a size 20. I am getting married in April 2027. I want to but this wedding dress from Facebook Marketplace that I love, that is a Bridal size 10, which is a street size 8 I think. Do we think this is possible? I may start a GLP-1 soon to help with my weight loss. But overall, do we think this is a realistic goal? To go from a 20 to an 8 by next April? And I’m talking realistic as in I don’t need to starve myself or drink crazy laxative teas. Just diet and exercise, and a boost from a GLP-1.

What’s the consensus, is this possible?

Thank you!

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Weight loss affecting running technique?

Hi everyone!

I’m sorry if this comes off as a stupid question, but I don’t have anyone close to me who has lost a lot of weight, so I don’t have anyone I can ask for advice from.

I’ve always loved running, and I used to run even when I was 200 lbs+. Then, my thighs would always rub against each other while running (not a problem, I just wore longer bike shorts or tights).
I recently got back into running, and I noticed that I’m not sure how far apart my legs should really be. I’m finding that I’m still running so that my thighs touch, which make my knees be really close together. I’m scared of getting injured, should I be trying to keep my stance a shoulder width apart?

Any advice much appreciated!!

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Just wanted to celebrate the little wins…

I’m about 15 lbs away from my goal. Currently at 148 and I want to get down to 130-135. As I’m sure a lot of people who have gotten close to their goals know, towards the end, the weight comes off reeeeally slow. Much slower than it was in the beginning.

I’m trying to be patient (which is not my strong suit) so I’m choosing to remind myself of the small wins I’ve had thus far.
1. I’m now a healthy BMI. I started out in the obese category but after losing 48 lbs, I’m now considered at a healthy weights.
2. Shopping for clothes is actually fun now.
3. I find that I don’t hide myself in group photos anymore. We took family photos and I didn’t feel self conscious looking at the pictures.
4. (And my favorite win of this entire journey)… my boobs are now really really small.😂 pre kids I was a C cup, after kids I was a DDD. I had a breast reduction and ended up at a D cup. I’m now a B cup and I joke that the weight loss is like another breast reduction. It’s spectacular.

Anyways, please feel free to share your own small (or big) wins from your weight loss journey! Losing weight can be a really hard and long process, finding the positives to focus on has been helping me the last few weeks.

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Low Calorie Volume Eating Options or Suggestions

I am on a weight loss journey and since Oct 2025 I've lost about 50 pounds and I'm very proud and excited for myself since food has always been something I have struggled with, especially portions. I am a volume eater and I like to snack but I've been working on snacking and volume eating foods that are low-calorie.

I don't eat anything until around 10 am, when I grab a snack. Usually, my snacks for the day are a bowl of veggies (especially cucumber, raw mushrooms, cherry tomatoes, cauliflower rice, sweet potato) and a bowl of cut-up fruit (especially pineapple, cantaloupe, strawberries, other berries). I steer clear of grapes and bananas as volume fruit.

Does anyone have any suggestions for other foods that would work as options or any suggestions in general? I feel like I'm getting stagnant and that makes me want to grab other things around me that aren't good options. Once I start down that path, my hunger is sky-high, and I start craving the processed foods I've worked to get rid of. I try to drink at least 96 ounces of water a day, outside of any tea or almond milk I have throughout the day and if I can remember, I take 3 fiber pills in the morning. I try to be very careful about added sugar and the total calorie count of foods in general. I feel like I've gotten bored and it has made my weight loss journey hit a few bumps in the road.

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Tired of being overweight

I joined this subreddit and I am glad that I found it. I am tired of being overweight. I'm tired of not being taken seriously by people. You can tell when someone js being nice but they don't really wanna talk to you. I think it is honestly because of my weight.

I wanna say that I have already lost 10 pounds. It is not much but it is a start. I want to work more on this weight loss goal. I want to be able to wear the clothes I want without feeling disgusting. I want to be able to feel comfortable in my own skin. I can and will achieve this goal!

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When did you start seeing results after you went into a calorie deficit?

Okay, I'm going to lay it all out for you'll, because I don't know what else to do. Please let me know if you have any questions. Here it goes:

Recently I started calorie counting to troubleshoot what is causing a long plateau. I have never experienced this in my life. I have always lost weight by just eating healthier, avoiding less "healthy" packaged food etc. I used the tdee calculator to see how many calories I should be eating daily. It says around 1765 a day, I should be losing 1 pound a week, but I have not been seeing that. I have a very healthy diet that I upgraded even more for weight loss. Most of the time I essentially eat : Meat, fruits, veggies, nuts and very dark chocolate (moderately) and I reduced my baking to just on the weekends. (This has truly been a sacrifice, but I did it!) I'm a little more adventurous on the weekends but not by much, & I don't really eat out.

I also have upped my exercise from just walking and added cardio sessions /light weightlifting 4-6 days a week, for the past 2-3 months. I have seen changes with my measurements, but not so much on the scale. This is my first time actually counting calories. I started doing so roughly 4 or more weeks ago. I am so ready to see the scale move significantly!

For reference currently I am 38 yrs old, 5'8, in good health, not on any meds. I usually eat around 1300 calories or less during the week and 1700-1900+ on the weekends. I have a desk job. I usually don't eat until 11 or 12 noon and stop eating around 7-8 p.m. I have had significant stress the past few years (that's ongoing) and lost a loved one. I am very aware of what I eat and I've never been prone to bingeing. But I tend to bake a lot of "healthy" goods which I realize are still calorie dense so that's why I've limited it.

I am trying to lose the last 15-20 pounds. My goal was 35-40 pounds and it's never took this long. I lost 23 pounds within the first few months of upgrading my diet last year. No calorie counting just eating naturally low calorie foods, meat, veggies, fruit, but then I hit a plateau and then the holidays came, I was still eating healthier alternatives, but everything was a lot denser and I baked a lot and didn't exercise for a week or so. I finally got back on track and stricter in January. Now I’ve added calorie counting because I'm tired of being in a plateau. The results still seem slow, but I'm getting better at tracking more accurately weekly. I try to over measure/weigh my amounts to make sure I'm not over.

All that to ask when did you start seeing results after you went into a calorie deficit? What are some things that may be hindering me that I'm not aware of? Am I missing something? Anybody experience anything similar what helped you? Any advice would be appreciated.

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Why am I more hungry some days

Maybe a silly question but curious. What works for me is fasting the whole day until around 7pm then eating before bed. My food intake is usually similar every day but some days I wake up ravenously hungry and others I’m not hungry all day until dinner.

Is this because of the food ate the previous day? Or is it another reason. Trying to get my nutrition dialled in now as I’ve hit my first plateau (103kg down to 84ish) and tbh I wasn’t overly strict with my eating during this weight loss but rn I need to lock in. Any thoughts on this?

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Need advice and vent with weight loss

Ive (21 F) been going to the gym for 4-5 months, i do weights 4 times and cardio 1 or 2 times a week. I do not weight myself or count calories because is triggering for me. My principal objective is to loose fat, more than building muscle. For cardio im doing half hour stairmaster and half hour incline walking (3 and 5 on the settings).

Ive been feeling better but im not seeing the progress i expected so i decided to switch to OMAD (just eat lunch, i do take creatine) and have been doing it for a couple of weeks and i mostly have been feeling good and do not get hungry all the time like i used to and has been helping with my constipation (gross) so thats great

I know loosing fat takes time, it all depends on calories and such but not seeing progress is making me so sad because i think ive been really putting an effort and my weight is something ive been conscious about and has been impacting my mental health

Im asking for your experience. How long do i have to wait to see progress? Am i doing something wrong that i can maybe adjust? How was your experience loosing weight? Should i do something different for cardio? Or do more? What do you think?

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What’s one simple thing that you did that made weight loss easier?

Just when I was so fed up of dieting, I decided that I’m just going to focus on something small. Im normally one to stick to a diet for a few months then quit. This time i realised that I needed to make it a lifestyle change. My aha moment was when I cut down on oil/buttee. That’s it! I only use 1 tsp of ghee to cook my eggs and I measure 8g of butter for my toast and it STILL TASTES GREAT. I didn’t want to cut out any of my favourite foods because lm a foodie as well but omg I can’t believe how easy it has been! I’ve saved 100s of calories just by reducing oil/ghee/butter! I’ve lost 5 lbs and I look slimmer already. I do eat vegetables, whole grains, meat, fruit etc so a balanced diet but I was eating way too much fat. You can’t lose weight if you’re eating way too many fats and carbs. I decided to keep the carbs and cut the fat and it’s worked! What did you do that was simple but helped you to lose weight?

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Finally broke down and decided to start seeing a dietitian.

41F, starting weight 223 lbs. I have been losing and gaining the same 40-45 lbs for about 7 years now, and was starting to feel like it would always be this way. Cutting down to 1200 cals a day, intermittent fasting, cutting carbs and tracking calories, etc. Lose the weight, feel good, start slacking off and then boom, gain it all back. I'd been seeing these ads for Berry Street and thought, "What the heck, might as well see if my insurance covers it." (It does.) I've been working with the dietician chosen for me for about two months now, and I'm really surprised how much of a difference it's made.

The main difference, I feel, is that she's helping me reframe my approach to food and weight loss as a whole. One of the first things she told me was that her goal is to make it so I don't have to give up any of the things I love. Which, I know, we've all heard that "everything in moderation" is the way to go, but I felt like I didn't really know how to put that into practice without guidance. She's showing me what that looks like for me personally, and how I can maintain it so it's not just a diet.

I'm currently down to 216 lbs, but more than that, I'm tracking my measurements (which is where I see the biggest difference). It has taken some time for me to wrap my head around the fact that yes, I'm losing weight at a slower pace than I ever have with anything I previously tried, but I'm also not starving myself or overtraining in order to do it. If the rest of my life looks like this, I think I can do it.

I just wanted to share, because this is the first time I've ever felt truly positive about the possibility of losing the weight and keeping it off.

Thanks for reading!

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I'm either obsessive or gaining weight

Nothing in between. Anyone else?

I'm a 35yo F and there's (probably) nothing I haven't read/done on the weight loss topic. Nothing stops the food noise and "the new diet" obsession until it stops. Last year I lost some weight by doing IF plus low carb plus 15k steps a day. Then holiday happened and here I am, 8 months later and the holiday never ended. I can't get back on track as I know that by doing so I need to become obsessed with whatever "lifestyle" I choose. And it's exhausting, but for me there's no in between. Either I'm obsessive or I'm gaining. By obsessive I don't mean overly restrictive when it comes to calories or macros. What I mean is mental obsession - I must listen to podcasts about the diet/ lifestyle that I have chosen this time, order all the books on it, think about it all the time. All the time. It's never just casual with food. It's either I'm eating whole big pizza plus 2 tubs of ice cream and then some after a short breather, or I'm perfectly following my new diet of which at that point I truly think as my "one true I could do this forever lifestyle" thingy. Until I forever fall off. Anyone else???

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Quick recipes

What are some easy and quick meals to make for dinner/work lunch that are good for weight loss? I You don’t even need to put the actual recipe if you don’t want. Just the name of it so I can look it up.

I’m just now learning how to cook so please nothing super difficult. I don’t know how to grill. I am going to see if a family member can teach me soon though.

I am SUPER picky. I don’t like much but im open to trying new stuff. Just don’t make it too adventurous lmao.

no allergies but I do have acid reflux so nothing to hard on that

I’m not on Reddit daily so I might not respond immediately (self control isn’t my strong suit with social media so I have to limit it) but thank you so much in advance!! If i try what you suggest, i will definitely let you know.

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Losing weight feel like a bit stalled

I'm 6ft and currently 215 lbs. I've started my fat loss Journey since February this year. I started off 233. I work out 5 days a week and cardio 4x a week. My calories started around 1750, which gave me some good consistent weight loss. In around 4/1 to know I upped calories to 1950 and now 2065. In this month, I've consistent sat around 215. Of course I want to build muscle, but I want to lean out first.

I'm currently taking test, reta, hgh and motsc. I thought with all this, I wouldve achieved my goals by now...

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Discouraged, frustrated, don’t know what else to do.

I’m sorry if this is depressing, but I found this sub and reading everyone’s posts has both given me hope and made me realize that I don’t know if I’m ever going to get out of this mindset.

I’ve been stuck for over two years.

In 2021 I “woke up” in my body after a two years long rock bottom depression with severe binge eating disorder. I am 5’1 (F) and I weighed 225 when I finally got the courage to weigh myself, but I suspect I was closer to 230-240 at my top weight. From early 2022 to 2023, I lost 35 pounds. Currently weigh 191 which is what I weighed before the depression weight gain (I’ve always been bigger, even when I was an athletic kid playing soccer, I think genetics do play a big role). I haven’t been able to lose any more weight in two+ years. I will admit, I go in and out of phases where I try, but when I try and nothing happens, it typically discourages me and I fall back into some depressive habits (emotional eating being the big one).

I am otherwise healthy. I have a borderline high cholesterol, but otherwise healthy bloodwork. I exercise multiple times a week, albeit mostly walking as I hate cardio so, so much. I do drink a few beers on the weekend.

For the last two months, I have been eating in a pretty aggressive calorie deficit. Around 1200-1300 calories a day, but sometimes I dip under 1000. I use a food scale, I measure, and I try and eat mostly whole foods. I focus on protein and fiber and eating low saturated fat.

I haven’t lost any weight. None.

I have considered GLP-1s, but I don’t think I can afford it. I lost the 35 pounds by calorie deficit and mild exercise and then the weight loss just stopped and I don’t know why. It’s so hard to stay motivated when there are no results. I’ve been falling back into a self loathing mindset where I just hate myself and that usually leads back to emotional eating and then feeling even worse about myself.

I guess, all this to say…. does anyone have any advice? I know that probably doing more aggressive cardio is likely the answer. But I don’t know if I am doing something wrong with my calorie intake.

Thank you for listening. Please be kind. I am really struggling mentally. Thank you.

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Whats to aggressive of a deficit?

I’m looking for some help figuring out a healthy calorie deficit. I’m a 5'10", 24-year-old male, and my current weight is 224 lbs. I used to be around 240, but before that, I was closer to 170 with muscle.

Unfortunately, I went through some medical issues and injuries from a work-related accident. I was bedridden for a while, and even once I could move around, it was only for short periods a couple of times a day. With that, plus the medications I was on and not being able to cook for myself, I went from about 170 with muscle to 240 with little to no muscle and a lot of fat.

I recently started a calorie deficit, eating around 1,750 calories per day. At first, I saw some weight loss, which was probably just water weight, but since then I’ve completely plateaued and can’t seem to lose any more. I’m not sure if my deficit is too low, too high, or if I’m doing something wrong.

I mostly drink water and occasionally a zero-calorie Powerade (about one per day). I make sure to get enough fiber and eat filling foods that aren’t unhealthy, along with some fruits and vegetables.

Due to my current job, I work 5–6 days a week, doing 9-hour shifts from 1 PM to 10 PM. The gyms in my town open late (around 10–11 AM) and close at 10 PM, which makes it hard to go. Also, because of my injuries, I can’t lift as much or work out as intensely as I used to my doctor also advised me to take it easy for a while.

I work as a security guard in a small kiosk and have to patrol for about 15 minutes every hour or so (we rotate, so I can’t do more than that). Any workouts or exercises that can be done in a small kiosk would be really helpful.

Thank you in advance to anyone who comments

(also i know exercise doesnt=weight loss but i need to exercise to try and keep what little muscle i have left)

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Weight loss after an eating disorder

So, I developed anorexia when I was medically obese. I reached the lower end of the healthy range before attempting recovery and I’m borderline overweight now. I’ve only been in recovery for about two months, but I literally can’t stand the way that I look right now. I‘ve tried to lose weight again in a normal deficit, but I always end up extremely hungry after a few days and eat my progress away. I know that I’m not supposed to focus on my weight right now, but I literally cannot go back to where I started and I am terrified of it happening. The way people treated me compared to the way they treated me when I lost weight was horrendous. How long before my body will let me sustain a healthy deficit? I’m not aiming for an unhealthy weigh and I’v only attempted a deficit of 400-500 calories. How long will this last? Will I be stuck at this point forever?

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