N=1 Weight Loss Experience

So, I want to preface this by saying this is based solely on my experience with no scientific backing of which I'm aware.

When it comes to the last 15 lbs of weight loss, the only meaningful tactic that's worked for me are fasts between 24 to 36 hours.

I know the research backs the CICO model, and I'm sure this applies to the vast majority of people. However, if I simply restrict calories, after a certain point, I will only become a smaller version of myself with the same proportion of fat to lean mass.

I have gained and lost enough times to realize this is absolutely true for my body.

I just wanted to share, not as medical advice, but perhaps there's the odd few out there who are built like me and are banging their heads against walls trying traditional methods.

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When does it level off?

I've got ~180lbs to lose and I've been steadily dropping for over a month now. I know my progress is going to slow down eventually, I guess I'm just trying to be prepared for when it happens?

I'm 342lbs right now. My start was 375 and I'm not doing anything extreme. I'm eating 3 high-volume low calorie meals a day, cardio daily, strength training 3 days a week, and various other activities. I average around 12k steps per day and get around an hour of exercise in.

I know my current weight loss isn't sustainable, but I'm making a lifestyle change - my grandmother asked when I was going to "be done with eating healthy" and I told her "this is just how it's going to be for the rest of my life" and she was like "don't you miss eating out or having spaghetti?"

Of course I did at first, but I had some fast food for the first time in weeks the other day and it MESSED UP my stomach big time. I think my micro biome has finally adjusted.

Anyways, when did you hit your first plateau and how did you move through it?

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The biggest thing that changed my eating habits was letting go of the restart tomorrow mindset

One thing I didn’t realize for a long time was how much damage the I’ll restart tomorrow mentality was doing.

One overeating moment would turn into a whole day of eating badly because mentally, I already treated the day like it was ruined. Then somehow it became I’ll restart Monday, and the cycle just kept repeating. What actually helped me wasn’t stricter dieting. It was learning how to stop the reset cycle before it snowballed.

I remember reading through a few behavior breakdowns from people documenting long-term weight loss and consistency struggles, and the common pattern was interesting. The people who improved weren’t necessarily more disciplined and they just recovered faster after slipping.

Instead of spiraling or trying to compensate, they went back to their normal structure right away. Normal next meal. Normal routine. No punishment. No dramatic “starting over” mindset. That shift alone made consistency feel way more sustainable for me because it stopped every mistake from turning into a full reset.

I wonder If anyone else here noticed the same thing that getting back into your routine quickly matters more than the slip itself?

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Plateau

I’m 68 yo 5’8” w 278 lbs male. I started my weight loss journey 17 months ago at 345 lbs by doing a 2000 calorie a day diet and walking. When I first started walking was hard and painful, I could only manage a mile a day. I have arthritis in my back, knees, and shoulders. I had my hips replaced 3 years ago.
The weight loss was very slow and frustrating as I’m not a very patient man and wanted it to go much faster. After a couple of months I started being able to walk farther, so I moved it up gradually. I now walk 4-5 miles a day. Also a month ago I started a kickboxing class and 3 times a week.
I have been able to keep my daily calories at 2000 or less most of the time, and I watch my macros to make sure I get enough of each one. I have a calorie counting app and I track everything I eat as accurately as possible. I don’t drink any sugar filled drinks, mostly unsweetened tea or sparkling water.
I have hit a couple of plateaus over this time, but have always overcome them in a week or so. The last one my kickboxing instructor suggested I eat more fiber so I tried that and it worked, so I have continued that. But now I have hit one at 278lbs for the last 3 weeks and have not been able to shake it. Looking for suggestions to help me push thru it.

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★OFFICIAL DAILY★ Daily Q&A Thread May 31, 2026

Got a question? We've got answers!

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

TIPS:

• Include your stats if appropriate/relevant (or better yet, update your flair!)
• Check the FAQ and other resources in the sidebar!

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

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

Subreddit guidelines

• Teen Posting Guidelines
• Eating Disorders In The Sub
• Weight loss meds

Daily Threads

• US Accountability Challenge: Stay accountable with friends from North America.
• EU Accountability Challenge Stay accountable with friends from the EU.
• Daily Q&A Thread: Post your questions, receive answers.
• SV/NSV Feats of the Day: Share your scale victories and non-scale victories.

Weekly Threads

• Medication Mondays: Discussion of GLP medications.
• Tantrum Tuesday: Share your complaints, vents and gripes.
• Weigh-In Wednesday: Share your weigh-in progress and graphs.
• Track with Me Thursday: Make new friends and find accountability buddies.
• Foodie Friday: Share your favorite recipes and meal pics.
• Century Club For those who have lost or would like to lose 100lb+.
• Weekly Goalsetters: Set your goals for the week every Monday

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Curious if this has happened to anyone else. Tmi warning

I've been on my health kick for just over a year now. I've posted here a few times. I've never had anything like what occurred today happen, and this is the only place I can think to ask it.

I exercise a lot as part of trying to lose weight and stay fit. However, I don't typically do really long cardio exercises. I've done long walks, but they're usually around my neighborhood, so not really difficult. Today, my husband and I hiked a mountain. (I had eaten a protein bar just before starting, as well as the breakfast I had earlier in the morning, which was a protein shake and an egg. These are all typical things I've eaten during my weight loss.) It was 3.5 miles to the summit. I felt great when we got up there. We had a light snack at the summit, rested for about 20 minutes, then started our journey down. I had at this point drank about 4 bottles of water, but didn't need to relieve myself at all. About 15 minutes into the hike down, my stomach started churning. Bad... I had to keep stopping to clench everything and wait for the cramp to pass. We made it down faster than the hike up, but not by much. I was in agony the whole time and terrified I was going to have an accident. This is a popular trail, so I couldn't risk dropping my pants somewhere along the way. When we finally finished and we got to a bathroom, I had the worst diarrhea I've ever had during this whole health kick. Thankfully I felt better after and survived the ride home, but I've needed to use the bathroom twice since getting home.

I'm just curious if this is common. I know for a fact all the food I had this morning and last night was fine as my husband had the same and he was fine, and nothing smelled or tasted off and was all fresh essentially. I'm wanting to know if I should expect this from overexerting myself, and if there's any way to keep it from happening. We plan on doing several hikes this year.

Thanks for any suggestions, and for putting up with the gross stuff.

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Thinking about quitting my comfortable job for a year just to fix my health and lose 40kg.

​Hey everyone,

I really need some brutal honesty and advice because I’m at a breaking point with my body and my life.

​I’m a 30-year-old guy, 170 cm, and currently weighing 115 kg. To be completely honest, I’ve reached a stage where I absolutely hate how I feel. When I sit down, my stomach fat literally feels like it’s crushing me. My legs hurt just from walking a short distance. On top of the physical pain, my confidence is at zero. I’m sick of how people look at me in the street, I have no muscle, and my dating life is non-existent. I just want to get healthy, get fit, and finally feel good in my own skin, but I feel trapped.

​Here is my dilemma. I have a good job that pays well, and honestly, it’s gotten to a point where it’s pretty easy for me to do. The problem is the commute. I work a 9-hour shift, but I live 2 hours away. That means I spend 4 hours a day just traveling. Between work and commuting, 13 hours of my day are completely gone. By the time I get home, I am so physically and mentally drained that I have zero energy to cook healthy food or go to the gym. I just collapse and sleep for 7 hours, wake up, and repeat.

​Because the job pays well, I’ve been able to save up enough money to survive for a full year without working.

​I am seriously considering quitting my job to take a one-year break. My plan would be to treat my weight loss and health like a full-time job for the next 12 months—just focus entirely on dieting, working out, and getting shredded so I can get my confidence and my life back. After the year is up and I'm in a good place, I'd look for a new job.

​Am I making the right choice here, or am I just acting out of desperation? Has anyone else quit a stable job to focus entirely on a massive weight loss journey? I'm worried about losing a good income, but I also feel like if I don't fix my health right now, I'm going to completely ruin my 30s.

​Would love to hear your thoughts.

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I Finally Hit My Goal: 21 kg Down. Taking a Maintenance Break Before the Final 10 kg

After months of consistency, I finally achieved my original goal of losing 20 kg.

I started at around 117.5 kg (259 lbs) and today I'm sitting at 96.5 kg (213 lbs), which means I've actually lost 21 kg (46 lbs).

Took me appx 4 months to lose this much weight.

I'm 6'2" and most of the weight loss came from surprisingly simple changes:

Walking almost every day

Eating fewer calories without extreme diets

Being more mindful about snacks and liquid calories

Staying consistent even when progress felt slow

The biggest surprise wasn't the number on the scale. It was how different everyday life feels now:

Walking is easier

I have more energy

Clothes fit better

My face looks leaner

Even hot weather feels slightly less miserable

The journey wasn't perfect. I had weeks where motivation disappeared, days where I overate, and periods where the scale barely moved. But I kept returning to the basics instead of trying to "make up" for mistakes.

My original target was a 20 kg loss, so now I'm planning to spend some time at maintenance, mentally recharge, and enjoy the progress before pushing for the next phase.

The next goal is another 10 kg, but I'm not rushing it.

For anyone currently stuck: you don't need a perfect diet, a fancy supplement stack, or a crazy workout routine. Consistency beats intensity.

A few months ago, losing 20 kg felt impossible. Now it's done.

See you all again when I hit the next milestone.

Starting weight: 117.5 kg

Current weight: 96.5 kg

Lost: 21 kg

Next goal: 86.5 kg

Thanks to everyone on this subreddit whose posts kept me going when motivation was low.

You can question/query if any.

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Thank you r/loseit — here's what I learned from all your responses about the fat pad / visible length gains

Hey everyone, I just wanted to say a huge thank you. I posted yesterday asking about visible penis length gains after losing 100+ lbs because I was noticing real changes in my own fat pad and felt kinda alone in it.

I was blown away by how many of you shared your own experiences. Some common themes I'm seeing:

Most guys reporting 1–3 inches of visible shaft coming back after 80–150 lbs lost

A lot of you mentioned confidence boost and partners noticing

Several said it keeps improving even after you hit goal weight

This community is awesome for talking about the stuff that actually matters during big weight loss. If you're still losing, keep going — the changes are real.

Anyone still want to share more? Or any other unexpected non-scale victories you've had?

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PMS and deficit

I have noticed that my PMS symptoms are significantly worse if I have been in a deficit for a period of time (more than 4 weeks).

Two-Three weeks out of the month, I feel great. My mood is better. I have lots of energy. I am not hungry very often.

Until it is that time of the month. I am not just more hungry, I'm starving. My mood drops significantly. I've dealt with depression in the past and it feels like mild depression. My motivation to do anything, not just count calories and exercise, drops to 0. Then I end up binging until my period is over. I literally did not leave my house last week because I did not have the will. I ordered food out almost every day.

It is starting to become a pattern.

When I am not trying to lose weight, I don't have these issues. I get your usual PMS symptoms but they don't feel as intense.

Have any other ladies experienced this?

Based on my weight loss, I don't think my deficit is too steep. I lose ~1-1.5 lbs per week. I have even tried eating more iron and omega3 rich foods when I knew I was going to get my period soon. I would make it a point to eat things like ground beef, spinach and salmon. I don't think it really made a difference. I wonder if the drop in mood just feels more extreme because my mood is generally higher when I am focusing hard on eating healthier, exercising and losing weight

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Diet break?

I am curious about people's experiences with taking a "diet break". I have been losing since January 2026 and am down 30 lbs now. I have upped my fitness as well and am feeling great! I am a woman, 4'11 and currently around 200 lbs.

The last week or so I have been struggling. I am having lots of cravings and feeling extra hungry. I upped my calories to be in a smaller deficit, but even so. I suspect its largely due to hormones.

Anyway, I am thinking of taking the weekend to relax surrounding my caloric intake then get back to it. I am wondering what other people have done when you are feeling like this. Losing weight is a long process and I am finding it all a bit mentally exhausting lately, but I don't want to slip back into old habits as that is how I have gained weight back during previous weight loss attempts in the past! Thanks everyone

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★OFFICIAL DAILY★ Daily Q&A Thread May 29, 2026

Got a question? We've got answers!

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

TIPS:

• Include your stats if appropriate/relevant (or better yet, update your flair!)
• Check the FAQ and other resources in the sidebar!

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

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

Subreddit guidelines

• Teen Posting Guidelines
• Eating Disorders In The Sub
• Weight loss meds

Daily Threads

• US Accountability Challenge: Stay accountable with friends from North America.
• EU Accountability Challenge Stay accountable with friends from the EU.
• Daily Q&A Thread: Post your questions, receive answers.
• SV/NSV Feats of the Day: Share your scale victories and non-scale victories.

Weekly Threads

• Medication Mondays: Discussion of GLP medications.
• Tantrum Tuesday: Share your complaints, vents and gripes.
• Weigh-In Wednesday: Share your weigh-in progress and graphs.
• Track with Me Thursday: Make new friends and find accountability buddies.
• Foodie Friday: Share your favorite recipes and meal pics.
• Century Club For those who have lost or would like to lose 100lb+.
• Weekly Goalsetters: Set your goals for the week every Monday

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Period related weight loss

Hello!

I know I posted I think about a week ago - well, I’ve had a drop from 12.12.4 to 11.11.2 lbs but I’ve been walking 15k steps and in a deficit so I’m wondering if there’s yet more to drop or my period has stalled it totally lol. I’ve been doing so much work so it’s sad to see only 1 lb drop in a couple of weeks and although science says otherwise makes me wonder what I’m doing wrong. I’m still bleeding currently, I presume it was PMS prior but this is my first period on desogestrel in ages and I assume it’s from the change in diet and exercise this last month.

TLDR: I’m bleeding and 4/5 days into said period. I’m he scales stalled 13 days ago and when I think my PMS started. Yesterday I dropped 1.2lbs but based on my steps and my deficit of 400-500 I should still be looking at around 2lbs per week, so this was basically else than I thought, I’d hoped for at least 3lbs. It now seems to have stalled again a bit. Is there any room for another drop or have things rounded out now?

I’m using MFP (my fitness pal) to track everything

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Will i begin losing weight afrer recovering from alcoholism?

This might sound stupid or obvious but I do kind of want to know what to expect. Im 22 years old and for the past 2 years I’ve been an alcoholic, more so the last year. I was originally at a steady 235-245 lbs all the way from Highschool at 6’9” (yes I’m tall no I don’t play basketball). I was never the healthiest mostly because I’m a computer programmer and gamer so I’m sedentary a bit but I also began to eat a lot healthier during that time and lose weight. I have bipolar disorder and went into a rapid cycle of depressive episodes over my junior year of college and began drinking a lot as well as abusing Xanax and opiates. However I never had a steady supply of the former so I was constantly drinking. It didn’t take off bad during this time, I already have a very high natural tolerance and would drink 2 tallboy a night and call it a day. I didn’t see much weight gain at all and no bad effects.

Come this last year I was working on 2 research projects, a senior capstone project for computer engineering, and had a lot of stress from moving out of our grandmas house as she has dementia and had to go to a nursing home. During this time I was incredibly stressed and began abusing alcohol to unprecedented levels. 2 tallboys turned to 2 40oz and then a 350ml bottle of liquor and then a 750ml bottle of whiskey and then eventually I was drinking almost a liter of vodka/whiskey and day plus 5-6 beers.

Over this time I gained 50-60 lbs. funny enough I still don’t look 300lbs mostly because it’s distributed over my height, but I still absolutely hate the way I look; my man boobs have grown, I have a huge beer belly, my face is chubby, and I just can’t stand it. I am now 292 as of yesterday. Funny enough during the time I was an alcoholic I began wanting to diet so I even started a calorie deficit; I was only eating up to 2000 calories a day and then drinking on top of that. Of course I wasn’t hitting my goal, and I was running out of money, so over time I began cutting out food entirely and was only eating like 400 calories a day but drinking about 1800 which is still under my deficit. Of course even then I wasn’t losing any weight

It kind of perplexed me how I wasn’t losing any weight and I actually asked my doctor about this and she said it must have been lowering my metabolism and CNS activity to such heights that I was only processing like 50-60% of calories I actually ate/drank and then the rest was rolling over to the next day and it began compounding to extreme heights. This would also make sense because my digestion has been so slow and fucked up since that it seems it takes 3-5 days just to digest food

I recently quit alcohol cold turkey, went through almost seizure level withdrawals, have been getting back into my hobbies of programming and gaming and reading math textbooks (yes I’m a nerd lol), and even been running and lifting weights, but I have had 2 or 3 relapses. Funny enough I can legitimately see progress stop on those days because for 2 or 3 days later my weight is baxk up a pound or 2 depending on the binge.

Anyways it’s been 2 weeks clean and I’ve been really cleaning up my diet so I was wondering if my weight is going to start dropping and if it does, am I going to lose this beer belly because it’s the part I hate the most? I’m in an almost 1500 calorie deficit as I’m only eating 1600-2000 calories a day. I’ve lost like 8lbs but I do definitely wish to lose it a lot faster as the more I look at myself the more it pushes my mental health straight out the door and back into horrible self harm binge eating/drinking. I really just want to get all this off and go back to my old self.

Tl;dr: have you guys who are alcoholics seen significant weight halting from alcohol and seen significant weight loss from quitting?

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Skin changes with weight loss (I might actually look worse?)

Hi All,

I have been on a long and slow weight loss journey after slowly gaining weight over the past few years. I am 30M, and currently weigh 15st 13lbs. I used to be around 12st and would like to get back closer to that.

The only thing I've found that has helped and fits easily into my lifestyle is going to the gym. I've been using the elliptical and rowing machine for ages, but have recently moved on to the treadmill too (I also do some work with weights)

I have only lost a few pounds but I can feel my muscles are firmer, particularly on my legs where you can see my muscles now, and my shoulders/chest area. So I hope something is happening under the surface, even if I can't quite tell at the moment.

However, when I look in the mirror, I somehow look worse than I did before I started the gym. I feel like my skin looks dimpled/mottled and uneven, and my muffin top now sags over my belt in a way it has never done before.

Although I've made limited progress, I have tried so so much to make a change and I'm feeling very downhearted and demotivated. Has anyone else had this experience? I am trying to convince myself it's all part of the process 🙏🏼

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Is consistency more important than perfect dieting?

I used to think weight loss required perfect execution, strict adherence, no mistakes, and restarting whenever I slipped. But over time, I started noticing that the real issue wasn’t the slip itself, but what happens after it. One off-plan meal would often turn into a full breakdown of structure for the rest of the day or week. What seems to matter more isn’t whether mistakes happen, but how quickly someone returns to their normal routine after them. The people who stay consistent don’t avoid errors and they just reduce how long they stay off track.

For people who’ve maintained weight loss, did you rely more on strict rules or on the ability to return to routine quickly after setbacks?

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I feel like I'm taking one step foward and two steps back

Hello, I (28 F) have been trying to get back in shape. Back in 2018-2019 I started my weight lost journey and got pretty far. However, a depressive epsiode and fall out with ex-friends cause me to gain my weight back. I was at my heaviest in 2023-2024. I want to get back to losing weight and hit my weight loss goal 140 by next year for my 30th birthday and I want to wear a pretty dress.

I current weight fluctuates bewteen 216-222. I've been working working out since January 12th of this year. I admit during May I had two weeks were I didn't workout at all. But, I made up for it by exercising for an hour rather than my thirty and forty-five minute workout.

The hard part of me lossing weight is eating while im on the road, out of boredom and stress. I'm also on like three types of medications for anxiety and depression so that could be a factor in my appetite. My therapist suggested to write like a monthly/weekly goal of how may pounds of weight I want to loose. My doctor suggested take the calorie I normally should eat at my size and subtract 500 from it. I am planing on doing a calorie deficit pretty soon. Idk whats my calorie intake if I want to loose 80 pounds. My doctor and therapist suggested those weight loss shots. Im still hesitant on taking them because of the side effects.

Another reason why I bringing up my weight is because of my mom. I know that she cares but the way she goes about it is condescending. I know there's history of diabetes on both sides of my family. My dad is currently diabetic but not to the point he has to take insulin. My mom despite being physically active and eating right has gallstones. I get it but also the harping about my weight has been getting old. She’s been like this since I was a kid. I checked my blood work and lab results and they were fine. My doctor pointed out that im still young, but I want to get my weight down so it wouldn't be a problem when I get older.

When it comes to my body type I think I'm midsize. This is not me humble braging I know Im top and bottom so probably most of my weight comes from there. Idk man, I need help.

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What are your low calorie comfort meals?

Hi everyone, I was hoping y'all could share some meal ideas. What works really well in my weight loss journey was having a couple quick and tasty, low calorie meals that are just so convenient that I would eat them on a daily basis. I'm therefore looking for more ideas of such meals.

For example, for breakfast I have sugar-free granola, fat free greek yogurt and fresh blueberries and for lunch I really like making wraps with chicken shawarma/beef mince and salad. I literally have these 80% of the days and never got bored of it, and they're both under 500kcal.

What are your preferate weight loss meals?

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5 things I recommend for reaching your weight loss goals

Everyone tries it where we only eat 1-2 times a day thinking it's going to be the way we reach our weight loss goals. We stay away from carbs, do some cardio and drink a protein shake but this is actually what will cause you to drop a few pounds and gain 5lbs instantly when you enjoy a dinner with friends or your family.

These are a few things that I recommend for losing weight a sustainable way.

1) Fix your sleep. Poor sleep habits can bring in unhealthy cravings throughout the day

2) Increase your step count. Don't shoot for 10k steps immediately but start off with walking at least 5k steps and try to increase it 1k steps every week or two till you get to 10k steps

3) Limit a cheat meal (Pizza,burger&fries,ect) for the weekend or a day off when you can truly enjoy it. Stick to eating clean throughout the week. Find meals that are tailored to your goals

4) Cut the sugar, diet or sugar free drinks are the way to go. Sugar free sodas can suppress your appetite and keep your mind away from food for a while.

5) Track your progress. Seeing progress is always a good feeling and keeps you motivated to keep going. Take those progress pictures, know your body weight and strive to make every day better than yesterday

Theres a few other things I can add or suggest to those who what to know more. Appreciate you reading this far and I hope this helps someone out there. I have a few people I coach to help reach their goals, if your interested message me or comment your questions below.

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What does lean body mass loss look like relative to protein intake?

(Skip to 3rd paragraph if TL;DR)

Right now I'm a 21M 6'0 @ 230lb looking to make some changes. I've been living off McDonalds, pizza, and other junk food during college and since ill be busy and living at home I decided to try to fix my diet to eat more organic foods to eventually cut to 200lb at some point of the year.

Throughout the years I've heard different figures for protein intake, most notably the 0.8-1g/lb figure. However, while trying to eat 190g+ of protein while eating 2000-2200cal is doable (I'd say my maintaince is around 2800-3000) I'd find it much easier to eat at <0.8g/lb (back when I tried eating high protein in high school while on a cut it was a pain in the ass that added more stress than need be)

My issue is that I don't know to *what extent* muscle loss is at below 0.8g/lb. If I eat for instance at 0.7g/lb will I lose a significant amount of lean mass compared to 0.8g or only a little? How about 0.6? Is there a point where lean mass significantly drops, or is it linear? Etc.

I'm asking this because im not trying to be "shredded" or "buff". Mostly just wanna rid of my current beer belly while gaining some definition while getting rid of my bad habits, so I don't care about losing some lean mass, but I also want to find a proper balance in perserving some of it while being able to be consistent and not stress so much about having EVERY dish be high in protein like I have with pervious weight loss.

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Loose Skin is Killing Me

Not literally killing me, but mentally it's exhausting. I've lost around 60 pounds so far and have another 30-40 to go. I'm proud of the weight loss, don't get me wrong, but the loose skin makes it hard for me to enjoy it. I very much have an apron belly, so it feels like nothing fits or sits the way it's supposed to. I know it can take a while for loose skin to "retract" (I don't know the exact term I'm looking for, sorry!), but for those who have lost a good amount of weight, is there a relative timeline I can expect? And is there something I can do to help? I've been working on my stretch marks, and I think they look a lot better, but at some point, being able to wear a two-piece without half of it disappearing under my stomach would be nice too lol

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HELP! Losing muscle

Hey everyone! I am currently struggling to eat my protein goal and calories too really, due to a combo of starting a new medication and quitting THC.

I feel so full from one piece of avocado toast for example which is very unusual for me. I genuinely enjoy my reduced appetite bc I feel normal now, like I can eat “normal” portions.

*HERE IS THE PROBLEM:*
I am visibily losing muscle mass from my shoulders/upper body (also have an injury so I can’t actively work to grow them at the moment). I had decent traps and round shoulder and I woke up this morning it was like wtf where did they go. It’s ruining my whole aethetic bc it’s accentuating my belly more despite my weight loss.

Idk if I should just push thru the injury and try doing low weight high reps, would that help? I typically also do ALOT of calisthenics. Planks, push ups, pull up machine (working my way to multiple pull ups but I do the negatives). Pilates and yoga are also hard bc of my shoulder injury it’s hard for me to do a push ups for example without pain in the rotator cuff area

TLDR;
Losing muscle mass. Can’t eat enough food/protein. Can’t do too much exercise on the area that losing mass due to an injury (possible right rotator cuff idk) -unless there are way to do it that’s why I am asking.

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How has your weight loss affected your friendships?

If you’ve lost a noticeable amount of weight how did that affect your friendships?

I’m just curious because I had a very awkward experience yesterday and now I’m questioning if I should continue nurturing the small group of newish friends I have made over the last four years.

It was a friends baby shower yesterday and it became very awkward after my family showed up. When we all get together everyone is normally happy to see each other and we all start sharing what’s being going on and whatnot. It’s been a solid month and a half since I’ve seen everyone.

When we got there it was very awkward no one said hi to me (except the men they just did their normal waves and hi’s). I greeted everyone (asked how they were doing and gave complements nice hair, pretty dress etc normal things) and put the food in the oven becaue that’s what the hostess wanted me to do. I was ignored for a solid hour. I don’t know what they were chatting about because I don’t speak their language so I just watched the kids play and teased them when they came over to me. Once they started talking to me it was just awkward. Like they didn’t know how to talk to me anymore but had to? If that makes sense. Then when they asked what I did I kept it super short because it’s not a day about me and they gave me blank stares. “What did you do?” “Just tracked my calories” blank stare “how have you been?” Long pause then whatever answer.

Then we all went to the pool. The hostess wanted it to be a pool party. I wasn’t completely certain if the ladies would be getting in or not but I’ve got two under four. My husband isn’t the most attentive especially when he’s around his friends so I’m absolutely getting in so they are safe and can have fun. I was left alone in one corner of the pool with my toddlers. I kept trying to join the guys because they had all the kids with them and they kept scooting away. I didn’t wear anything crazy. My husband said they were giving me space so I wasn’t uncomfortable I said bull and he change it to so no one thinks they are messing around with me. WTF? Who tf is gonna think that? I was just trying to make sure my kids were included. And frankly sitting on the side of the pool fully dressed in almost 90 degree weather and yelling at my husband to eat j the kids and my kids to not run sounded miserable.

I don’t know to was just a lonely situation. I tried to join but was brushed off more than usual. I’m not the best at making friends so I’m trying really hard here.

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Weight Loss from Muscle or Fat

My overall goal is to mainly reduce my bodyfat and maintain or even add a little bit of muscle.
I had a DEXA scan about 4 months. Good lean body mass; not so good bodyfat level.
I’m going to go back in about one month for a follow up scan. Question is (I know this is likely just opinions) but since I’ve gotten back into training and nutrition, for the first time ever I am seeing veins in my arms. And when I say ever, I mean ever and I am a 52yr old male. Out of curiosity, what do you think the likelihood is that since last DEXA scan, I’ve lost bodyfat and also maybe even added some lbm.
My fear has always been when I drop weight it’s due to my calorie restriction being too much so I lose muscle and fat, just shutting down my metabolism.

In fact, when I did have my DEXA scan 4 months ago, I had lost 11lbs since my last DEXA. Now the prior one was pre-covid and since Covid I did zero resistance training. Just started back doing that about 6 months.

So anyway, seeing veins makes me hopeful I’m losing fat and not muscle; was just curious to get others thoughts. I will ultimately get the info when I redo DEXA.

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Snack/ meal suggestions for on the road please?

Hey all!

I’ve been on a weight loss journey for a while now, and so have my parents, who live nearby. We’ve all been trying to make healthier choices and keep moving in the right direction.

We’re taking a road trip soon to see my niece graduate. She’ll be the first of the next generation to do so, which is a pretty big deal and absolutely worth the miles.

And by miles, I mean miles. Roughly 2,400 miles in 3 days, stay for 4 days visiting and watching celebrating, then another 2,400 miles in 3 days coming back. With 3 drivers, we’re hoping to survive with both our sanity and lower backs intact.

Before anyone asks: yes, we did the math. Driving + hotels is still cheaper than flying + rental car.

So here’s my question: for those who’ve done long road trips while trying to lose weight or maintain healthier habits, what are your go-to snacks/meals? We’ll have a medium cooler for cold items, a case of water, and hotels with free breakfast. I’m hoping to save money, avoid turning gas stations into snacky buffets, and keep from undoing progress with convenience food.

Would love ideas for healthier snacks that travel well, are filling, and help avoid the “I’ve been in this car for 8 hours and the others are still alive, therefore I deserve 14 mozzarella sticks as a reward” mindset.

Thanks in advance!

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The power of counting your workouts and journaling them in a minimalistic way

I started keeping a count of my workouts since I began exercising 4 months ago on January 16th 2026.

It started as a challenge. I was motivated to reach or surpass how many workouts I had done consistently last time I tried to lose weight which was August 2024. I had done 18 workouts then and the point was that after many you start to feel and see results and that’s the way to get things going.

➡️to pause your expectations for x amount of workouts or days so that your body has time to change and your patience is grown or you’re able to postpone gratification.

➡️To accept that it’s *a group* of workouts that will change your body shape. Like knitting a blanket: eventually all the stitches make something.

When I began I started just including that I went to the gym with some emojis and the day count. I was using a gratitude app but it lost my data so now I’m just using my iPhone notes app. Last night was my 63rd workout so I write it like this:

Gym #️⃣6️⃣3️⃣🚨🚨🚨🚀🚀🚀🚀🥰
I change the emojis depending on the day.
And recently I’ve begun listing what I got done. Last night looked like this:

Gym #️⃣6️⃣3️⃣🚨🚨🚀🚀🚀🚀🥰😍
Stretch 🪩
Yoga 🪩
Abs🪩
Legs 🪩
Didn’t do abduction induction (reminder)
Chest press 🪩

It’s a great activity to log what you got done- there’s a dopamine and reward effect. And counting how many workouts you’ve done also motivates you to keep going. I was excited to get to 10 then 20 then 50 workouts, for example. Now I’m excited to reach 70.

It’s another way to think 🧠 about time passing and celebrating your effort and consistency. Traditionally diets counted weeks and months…. So breaking free from that association is good… and I like the idea that I’m counting and tracking my effort of showing up and the message that it’s the exercise that will change the shape of my body and that I’m building something: a project, a habit, a new body.

I’ve had great gains since my first few workouts and am excited about the future. How will I feel and look at 100 workouts? And 200?

My goals are body recomposition and weight loss and well being and health and flexibility. I’m especially excited though to lose abdominal fat and to get off of cpap after being on it for 9 years after an mva. 🤿🙄

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3 years after starting my health journey…still here

I started my health journey on May 9, 2023, after a series of things: a work event where I couldn’t avoid the camera (which became my “before” pic), a really difficult discussion with my doctor about health test results, and a clarity that I didn’t feel good mentally and physically, and just getting around was a struggle. I was also about to turn 50, and I knew I didn’t want to feel this way any longer at 50 and beyond.

I meant to take a new “after pic” on the date of my three-year anniversary, but focusing on my weight loss just didn’t seem as important this year, so I’m a few weeks late. :)

Weighing myself on May 9, 2023 was not a good day, I was heavier than I’d ever been, 245 pounds, which for a 5’0 woman is morbidly obese, my bmi was 47+.

Now here I am on May 23, 2026 and honestly it’s been a long time since I weighed myself. When I stopped tracking my weight in late 2024, I was at 129 pounds, at a bmi of 25. My clothes sizes have continued to stay the same, or sometimes even a little smaller based on how often I’m focusing on strength training. So I don’t need to weigh myself or even want to, it’s a true freedom.

Activity is part of my everyday life, today I went to the gym and then hot yoga. This afternoon I went for a walk with my mom. I’ll prob do some yardwork later. Summer is coming, and I can’t wait to get out my kayak. All of these things I do because they feel good, they’re fun, I’m happy doing them, and I’m happy after doing them. Win win.

I generally eat for nutrition and energy, staying mindful that at 5’0, I have to watch portion sizes most of the time, even though I’d say I’m pretty active these days. I never went back to eating after dinner after my weight loss period, but I love my desserts and snacks. I just don’t need to eat a whole box of chocolates anymore, I can eat one chocolate bar and feel pretty happy about it.

Food issues still lurk sometimes, so I may have times where I eat terribly occasionally, usually due to stress, but I always seem to be able to pull it back in, and move on. Just keeping a recognition about me that I have an issue where I may use food for something other than being hungry, and to know how to pull it back in when it appears, is something I am very grateful for. It’s taken three years (and maybe a lifetime?) to figure that out.

That’s a very long way to say I’m very happy I’m still here, and I will be sticking here. This sub is one of the things that keeps my health at top of mind. :)

Before and after, May 2023 - May 2026 https://imgur.com/a/QnDSYQi

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Do i just have a medical problem? Why else would I not be losing weight?

Just turned 18 and after a good few years of trying my best to limit my calories (although not 100% focusing on that) i figured that it's actually time i start doing it properly, however there are some thing that just don't make any sense in my mind.

I weight 123kg at a height of 167cm and am sedentary most of the time - according to these stats my intake should be around 2600 calories for maintenance

I use a scale to weight every single thing i put into my mouth and after doing all the calculations, I eat a total of 1200-1500 calories every single day (started this a few weeks ago so I let the weight loss take its time) and after that i do about 25-30 minutes of exercise on the treadmill during which i keep my heart rate at 120-130bpm (according to my apple watch that causes me to lose an extra 150 ish calories).

Great, so I consume 1050-1350 calories a day - wow that's over 1000 under my maintenance and probably means i lose quite a bit of weight!

No.

After 6 ish weeks of doing this i still weight 122-123kg. I have absolutely no idea why I am not losing any weight despite being in a caloric deficit and I want to know whether I am doing something wrong or I genuinely have some kind of medical problem and should have it checked out.

My sleep schedule isn't the best and neither is the time at which I eat my meals but i figured that even if that would be a problem it wouldn't be so big that it would affect my intake by that much

Thank you in advance for any help.

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weight loss struggle

CW: 270lbs, GW: 220lbs, 5’8 or 173cm, F23.

Im in the gym 4x a week, I play a high level sport, practice 4x a week, and I eat relatively healthy and I struggle to lose weight. I have gotten bloodwork to rule out any cortisol issues, I get 8 hours of sleep every night.

What has helped you lose weight? I feel like I’m doing a lot right but Im not seeing any changes on the scale. Im a size 20 in jeans and it makes me very insecure.
Give me your weight loss tips. Unhinged or hinged. I’m trying to avoid weight loss medication. I want to do it naturally but Im struggling and could use some guidance

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Stuck with no idea why

I am a 28yo female, 167cm tall, weighing 154kg. I have been stuck at my current weight for a month despite doing everything right. I KNOW I'm doing everything right as well, because this isn't my first rodeo. I used to weigh over 180kg (no clue what my actual starting weight was because the scale said error). I've lost at least 25kg already.

After I lost my first 25kg I took a mental health break (I was in a calorie deficit for over a year). This break was supposed to last 3 months - it instead lasted a year. Thankfully, I maintained the weight loss over that time despite being rather sedentary. During this break I still was being mindful of the foods I ate and was tracking, but just not as strictly as I was originally.

Last month I decided I needed to get back into it, and I have been religiously tracking my calories and measuring/weighing EVERYTHING, and increasing my activity levels.

For context my nutrition goals are currently:

2500 cals

180g protein

280g carbs

At least 2,500 steps a day at a minimum

On average I hit:

2300 cals

180g protein

220g carbs

5,000 steps a day

It has been a month and all I have done is gain 0.4kg so far. WHY?!?! Is my body just stubbornly holding onto the weight for some reason? I doubt it's from gaining muscle (as I've only been walking and I imagine you don't gain too much muscle from walking!). So then what is it???

Am I just being impatient??? I always figured that when you're larger it's easier to lose weight, so I thought it would be faster than this. When I first started losing weight I wasn't even exercising really, it honestly just fell off me when I started tracking my calories.

If anyone has any ideas PLEASE let me know!! Happy to answer any clarifying questions as well.

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80+ lbs weight loss. struggling with loose skin on thighs, sides & muffin top

I’m 30 years old, 5’2”, and my highest weight was around 210 lbs. By the end of 2023, I finally reached my goal weight of around 110–115 lbs after losing over 88 lbs.

Timeline:
- September 2023: first loose skin removal surgery
- December 2023: second surgery (breasts + arms)
- February 2024: revision surgery by the same surgeon

I want to say first that I do NOT regret loose skin removal surgery overall, and I don’t want to discourage anyone from doing it. It helped me a lot mentally and physically. Unfortunately, I had serious complications and believe I was medically botched, especially on my left breast and left arm. I’m currently in the process of pursuing legal action for medical negligence.

My left breast implant is currently causing me a lot of pain and may have complications (possibly displacement/rupture — still being monitored), which made me terrified of surgery again. For a long time, I avoided exercise because I was scared of causing more damage, but my current doctor recently cleared me to train carefully until my corrective surgery.

Right now, my biggest insecurity is the loose skin/fat around my thighs, sides, and muffin top area. When I lie down, the skin/fat on my sides kind of spreads onto the bed and feels very detached/saggy. I know that after massive weight loss, some looseness is normal, and honestly I do NOT expect perfection anymore.

At this point, even a realistic 30% improvement would make me happy.

I’ve recently started going to the gym consistently, focusing on glute/lower body training and finally hitting my protein goals properly. I’m also taking supplements like marine collagen and MSM and have been doing so for over a year. They helped my hair, nails, and hydration, but I haven’t noticed much improvement in skin tightness.

So my question is:
Has anyone actually seen REALISTIC non-surgical improvement in loose skin on the thighs, sides, muffin top, or glute area after major weight loss?

I’m especially interested in:
- body recomposition/muscle gain
- radiofrequency
- microneedling
- skin tightening treatments
- collagen stimulation
- anything that gave even partial improvement

Again, I’m not looking for perfection. I’d genuinely be happy with even a modest improvement without going through another major surgery.

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NSV: Someone didn’t agree with me when I made a self-deprecating fat joke

I’ve lost around 120lbs (54.5kg) since starting my weight loss journey about 18 months ago. I’m incredibly tall (6ft 5 and broad) so I’ve always been able to hide it *pretty* well, but when I got to a certain size and had difficulties managing the stairs etc. it was time for a change and photos taken during that time prove it.

During my journey I’d also been temporarily promoted for a year, and came back to an office with some new faces after the promotion ended (Talk about taking it all on at once 🙄). Anyway, the conversation went to exercise with a new colleague and I made one of my usual self-deprecating fat jokes (because nobody can make fun of you for being fat if YOU make the joke, right?) and a new colleague didn’t agree with me, in fact they kinda called me out for speaking about myself that way.

I truly felt like I had an out of body experience because ever since I’ve been struggling with my weight (Got fat at 11, only now got on top of it at 30) whenever I’ve made one of these jokes people have either laughed along in agreement or rushed to make excuses for me “You’re just tall/broad/it wouldn’t be natural at your height to be skinny” - it was like a stranger/acquaintance hadn’t looked at me and registered me as fat. And that’s never happened before.

It’s an odd feeling, but I think it feels good.

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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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