Can we talk about cortisol, stress, and trauma?

Did any of you need to get away from stressful or toxic relationship or family dynamics before you could shed weight? I personally noticed a time in my life where I had a lot of space from one particular parental relationship, coincided with me being a healthier weight, without trying. This is what sparked the question.

Did any of you need to do something to improve your cortisol levels before the scale would budge? Quit coffee, regulate mood/sleep, end toxic patterns?

What really IS the role of cortisol in weight loss? Is it more important than people think?

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I can never lose weight

hello!
Im 17F and currently on summer vacations. my whole life i’ve been Fat and i have always had unhealthy eating habits and a problem of binging foods along with not being very active.

Over the years I’ve tried counting calories and going to the gym but I’ve just never stayed consistent with it, quitting a couple of weeks in because i have no willpower. I really don’t want to spend any more of my life and I really wanna lose the weight but i can never do it

I will be getting a proper gym membership this July so Im hoping that helps but Im not very optimistic due to my many failures.I’m looking for advice and tips on how to stay consistent during weight loss and how to deal with cravings as thats what mainly causes me to fail

Currently my height is 5 feet 4inches
and my weight is 183 lbs
my dream weight is 120-130lbs

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Walking pace and exercise

Today I hit 11 min/km through 10,7 km, 119 kg/178 cm, I was reading somewhere that 6km/hour should be max speed, because of injuries. I can definitely walk faster, should I tho?

I do not want to run because of knee stress, I walk with 1 leg on floor always, power-ish walking- true power walking can reach like 10 km/hour + and I cannot find fat people walking like that anywhere so I am not really sure about my goal, I am better at it with every step I take.

I also want to go down to like 7,5 km evening walk and buy a gym membership for body strength, if it will be possible, otherwise just because of the hot sun making impossible to walk with sunscreen on (i sweat a lot and the sunscreen washes away in 1st 10 mins) what workouts should I focus on for weight loss? Right now, never actually visited gym, I am thinking of a bit of walking for warm up then some squats, girl pushups and rowing, finish with stretching.

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So proud of myself!! I’ve lost 10.6 lbs so far

So I started my weight loss journey the beginning of May. I had been not taking care of myself, drinking too much alcohol, drinking several sodas a day, eating out all the time. And I suddenly realized I had gained 30 pounds!

So I decided I needed to change that and get back on track and get my confidence back! I started tracking my calories and increasing my movement and I’m down from 144.4 to 133.8 as of this morning! I couldn’t be happier, my clothes are starting to fit better and my confidence is coming back. I don’t really have anyone to share my excitement with so thought I would share here!

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I’ve given up with weight loss and I have just accepted being fat.

Hi all,

I’ve been overweight all of my adult life. I am 5”1 and weight 12 stone 12. I’ve always struggled with my weight have tried all of the slimming clubs and all of the diets going. Haven’t tried the jabs.

I don’t know what to do next , I just feel like I should just deal with the way I am , no matter how hard I try I just can’t lose the weight.

I lost weight when I was 18 but I lost two stone and then I put it back on within 2 years.

My highest weight was 13 stone 4 but I went down to 12 stone 12 in a year which isn’t good, this was done with a weight loss group.

Sorry for the rant, just feel like giving up and accepting it.

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I'm terrified of gaining weight again

I was weighting around 77kg [I'm 166cm/ 5'5 tall] last year and lost 14kg in a few months because of a side effects from a medication I took for my mental health and prior to this unexpected weight loss I had always wanted to lose weight and now that I did, I'm terrified of gaining even a few grams, I can't help but go on the scale everyday to check if I'm still in the 62-63kg range or lower, whenever I get over 63.10kg I get so anxious and I spiral in some emotional state that I hate and end up not wanting to eat even if i'm starving, I want to eat but I'm just so scared of gaining weight again that now I don't even know if it's actually hunger, glutony or if I'm just frustrated of not eating at the usual time I eat everyday, it annoying and I hate this feeling, I genuinely have no idea how to change this.

​

I have been depressed for years and getting out of bed is already hard, I know I should be exercising more but I have no motivation even if I try, I did manage to start drinking more water lately but I feel like it doesn't change a thing, there's always sugary snacks and drinks around and I do try my best to not binge eat all of it, I don't but then I'm frustrated.

​

I need tips.

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feeling crazy, does my deficit make sense for me?

i’ve (F26 165 lbs cw, 175lbs sw) been eating in a deficit since about march i think? i use an app called “lose it!” to track my calories. i’m 5’3” and quite sedentary so they only give me 1406 to eat on weekdays and about 1667 on weekends. every time i mention this to anyone they tell me that i’m eating insanely low and that there’s no possible way that’s my deficit. i’ve used a calorie counting app to figure out my deficit and it’s literally the same as the app says, why is everyone acting like i’m horrendously under eating? i’m short and don’t workout often.

it has been incredibly hard to make changes and eat within this deficit, i’m def more used to eating between 1700-2000 cals depending on the day. but ive been working to make changes to how i eat (egg whites only instead of egg yolks, only having matcha lattes once a week instead of daily and drinking more water) and i’ve finally managed to eat within my deficit for the last two weeks. i’ve lost 10 pounds & i feel good about my progress so far.

but i hate being talked down to by others that i’m not eating enough or i’m not eating the right things, it’s making me feel crazy. both my dad and my sister ridiculed me for deciding to only eat egg whites, but just that one change drastically changed the cals of my breakfast and made it easier to eat in a deficit. my breakfasts are 40g of protein now with that change and the whites are 68 cals instead of full eggs being 140.

it’s just been a little discouraging to have people tell me i’m doing things wrong but i’m noticing my measurements getting smaller and the number on the scale getting smaller so i must be doing something right. sorry this was a bit of a vent post but i also want advice from people actively working on weight loss, are these people right and this isn’t a sustainable way to be eating? i’ll never go under 1200 cals but i’m just doing what my weight loss app tells me :/

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Tips on getting past the stall?

Summary of where I was and where I am now:

Sex: Male
Age: 31
Height: 5’ 11”
Starting weight: 281 (Feb 28)
Current weight: 232
30 day avg cal intake: 2000-2300
Daily protein intake: 180-220g
Supplements: creatine, supergreens, collagen peptides
30 day step count: 12,000
30 day resting calorie burn average: 2445
30 day active calorie burn average: 1100
30 day average walking+running: 7.01 miles
30 day average workout time: 1hr 20 minutes

March weight loss: 281 to 256
Average calorie intake 1300
10k steps, no weight lifting

April weight loss: 256 to 241
Average calories 1300
10k steps, no weight lifting

May weight loss: 241 to 236
16k steps introduced weightlifting training 5-7 days per week
Average calories 1800 - 2000
Completed 2 5k runs.
Started creatine mid May.

I injured my knee from running last week of May. While recovering I reduced steps to 10k through the first week of June. Maintained 2000 calories. Continued daily gym sessions focusing on strength training and upper body over cardio for that time.

I recovered and went back to daily cardio and strength training by week 2 of June. Day usually starts at the gym with 2-3 muscle groups combining machines and free weights, sets to failure, minimum 60 minutes. Then 30-60 minutes walking on a 13 degree incline at 3-3.5mph. I end the workout with 12 minutes on a vibrating plate in a red light booth. 1-2 mile walk on my lunch break. And 2-3 times a week I will do a 3 mile circuit power walk after work.

The problem:

Ever since recovering from the knee injury and being back to full intensity workouts my current weight just keeps floating between 232 and 234. I feel like I’m still visibly shrinking and my clothes are feeling looser around my waist every few days but the weight isn’t dropping at all.

I know what I lost weight freakishly fast the first couple months so I expected it to slow down dramatically when I started doing it correctly, but I didn’t expect it to slow to a crawl.

I don’t feel like I need to cut my calories any further; even if we say my TDEE is off by ~500 and I’m underestimating my calorie intake by ~500, which I’m not, I would still be in a calorie deficit at my activity level. I’ve been on creatine for over a month now so I should be past the loading phase. And surely I’m gaining muscle with how much I’m lifting, but I cannot imagine I’m gaining it at the same rate I’m losing fat.

Is this normal? I felt like I was on a roll; and although it’s not taking away my motivation. It’s still frustrating nonetheless.

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Help with food cravings and satiety

Hi all,

Ive been struggling with weight loss for years. I'm 21F 5'11" 240lbs. My highest weight was 245 lbs. My goal weight is 180 lbs. I struggle so much with my relationship with food. I have the macro factor app for calorie counting and tracking, and i genuinely enjoy eating healthy food. I love fruits and veggies and different types of meat including shrimp and fish. The problem is that i always feel the need to be stuffed full. If my stomach is not bulging and bloated I feel the need to go back for a second plate. Throughout the day if I have even a little space in my stomach I feel the intense need to eat more. I eat even when I'm full. And now trying to be in a calorie deficit and going a few hours in between eating is killing me. I feel like I need to constantly be stuffed full and can't stand feeling empty, I'm not hungry and my stomach is not growling but I feel the need to eat anyway. Ive tried drinking water to simulate this stuffed feeling but does anyone have any tips? In the past I have lost 40 pounds and then got tired of restricting and then binged until I was heavier than before.

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NSV - I completed a mile in under 12 minutes today!

It might be a pretty shitty time for some of you, but considering the fact that I started my whole weight loss journey mostly because I needed to get a knee replacement after shattering my tibial plateau a decade ago and balooning up to almost 400lbs, and going from that to running a <12 minute mile and no longer needing to get my knee replaced is a huge victory to me. My best time for a mile this morning was 11:47, but the mile before that one was 12:10 and the one after was 13:07, which I feel is a pretty damn good average for someone with a knee cobbled together out of titanium, bone putty and positive vibes, lol.

Don't get me wrong, running sucks and I hate it, but I hate it way less than being fat! :D

And to get around the word count limit that I got dinged for last time. Here are a plethora of words! I don't really have anything of note to add to this, so I am just typing words that come to mind stream-of-consciousness style. And holy heck, it is difficult! I normally have a million thoughts in my head, but now that I need to actually put some words onto the paper, I aint got nothing but crickets chirping up there. I guess I could just type "chirp chirp chirp" a bunch of times, but that's even more boring than listening to crickets chirping.

Actually, now that I think about it, I went to this Cajun restaurant for breakfast a few weeks ago and they had crickets chirping over their speaker system to give "bayou vibes" to the dining experience. Which, I suppose is fine, if you like thinking that the restaurant you're eating at is full of bugs!

the food was solidly mid, so I was pretty disapponted about that. Like, how do you mess up chicken fried steak, hash browns and eggs? :(

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Question about weight loss and working out

So I've come to realize that maintain a good calorie deficit is paramount to weight loss, everything else is secondary even working about and I've seen the effects myself. I've lost about nearly 10 KG of mass from my body over the span of a few weeks just by maintaining a deficit. But I'm not sure if I see any visible change.

Like sure, I'm extremely overweight, I went from around 127 to now 117. I'm also quite short (5'4) So I might be jumping the gun on "visible change" but still, it's a bit disheartening kinda, not to mention demotivating.

Will working out help in that regard? Like yeah sure it might not make a dent on the calorie deficit itself but will it "trim the fat" so to speak from my body parts?

Also I have severe ADHD and for me it's a mountain to climb physically going to the gym itself, so yeah I've been wasting my gym membership...again.

Although, I'd say my weight loss isn't all for nought - I did notice the fat around my neck and my double chin thinning but yeah. That was my question.

Also could anyone suggest a good workout regiment? Like what to do? I'm in my early 20's(male).

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Day 8 update: 1.7 kg down from Day 1 to Day 7

I’m 21M, 172 cm, vegetarian, and started at 120.45 kg. I posted here for accountability and planned to update every 7–10 days.

​

Previous post: https://www.reddit.com/r/loseit/s/34dXOs1Mn1

​

Progress so far:

​

- Weight loss from Day 1 to Day 7: 1.70 kg

- Average weight across the first seven weigh-ins: 119.48 kg

- Day 8 weight: 118 kg

​

I know the early drop is likely influenced by water weight, glycogen changes, and reduced food volume, so I’m not expecting this pace to continue.

​

I completed around 30 minutes of walking every day, roughly 210 minutes in total, and plan to keep that steady for now.

​

Diet-wise, I improved the overall structure, cut out extra and unhealthy food, and increased protein and fibre. Hunger and food cravings were still quite high, but I managed to control them and avoid returning to my usual overeating pattern.

​

Sleep remains the weakest part. I averaged around 6.5 hours, but it was often fragmented.

​

Focus for the next few days:

​

- Continue walking for 30 minutes daily

- Maintain the improved diet structure

- Keep protein and fibre intake higher

- Improve sleep timing and continuity

- Avoid cutting food further because of the early scale drop

​

The goal now is to make the routine stable and sustainable.

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Extremely light period for 7 months after 15lb weight loss?

It's not that I miss having my normal heavy periods or anything but I do find it crazy how much it's reduced. I lost the weight pretty fast and I could tell that I was feeling bad from it, so I've slowly gained about 7 pounds back and hover there. The thing is, I used to be the exact weight that I went down to for most of my life. I just gained a bunch of weight from a new medication I started taking. I've heard it's because of a loss of fat in the diet, but I don't feel like I'm restricting that anymore and I'm eating a normal amount of calories, but healthier food.

My doctor said it "shouldn't" be a problem (I have no intention of getting pregnant) but I'm wanting to hear from other women who also got a noticeably lighter flow and have been for awhile. Do you feel okay and healthy?

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Meals with like 5 min maximum to make

So one of the biggest hurdles for me is honestly that I can't cook and I do not have the energy to cook. I am at like the second lowest point of my life but I do want to try this again. I previously did calorie deficit successfuly for like 5 months but when stuff in my life went downhill I kind of fell off.

I know frozen meals are not the most "healthy" but it beats eating out in terms of cost and calories both. I heavily rely on them honestly. My favorite has to be marie calendars beef and brocoli bowls. 360 Calories and is pretty filling paired with a zero cal soda. There is just so many options with frozen meals and they are so easy and quick to get from frozen to ready to eat. I'd like you guys to share your favorites if you eat any.

I am also looking for reccomendations of what other food I can prepare in around 5 minutes. Like sandwiches, and baked potatos(in microwave anyways). Nothing requiring stovetop cooking please. And nothing with beans I do not like beans.. I really wish I did because that seems to be such a weight loss hack but all my life I just can't even swallow them they are so bad to me 😭I appreciate any (nice) advice, please no negativity.

Thank you.

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How to deal with period/hormonal cravings

I am currently on a weight loss journey. I find my period to be the biggest obstacles. I struggle with BED and haven't had a binge in a while but my periods always challenge that. I try to fuel up on high protein low cal foods like cottage cheese and tuna but I can't shake the cravings. I don't restrict to the point where I don't allow those cravings such as chocolate or fried foods, but that's all I can think of on my period. I usually do not have as much food noise anymore, but my period always makes things difficult. Especially during the first week before my period. Does anyone have tips besides filling up on low cal/high protein options or water?

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Mindset: how do I stop making weight loss "projections"?

On my weight loss journey this time, I want to stop making "projections". For example, what I have now is a page in my notes app showing how much I can weigh every month if I stick to the plan. I'm assuming I can lose 4kg per month because that's the plan I'm following according to the information in Caloriecalculator.com.

​

So I have the months listed out in my notes app and the exact weight I want to be every month. I like this because it makes me look forward to certain months where I can reach weights that I've never been before.

​

But at the same time it feels incredibly difficult. What if in August I don't make it to X weight? What if I stall for a month? What if I end up needing multiple diet breaks? Etc.

​

I want to be like the people who just do the deficit and the exercise and are like "oh I lost 3kg this month, nice!" "this month I lost 2.5kg, not bad, next month I'll....."

​

I find this difficult though. How can I shift to this sort of mindset?

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30F, 5'6", 300 lbs. I feel like I need more help than diet and exercise alone.

Hi everyone,
I'm 30F, 5'6", and about 300 lbs. I recently had my third baby and I'm finally at the point where I know I need to make a real change.

I've struggled with my weight for most of my life. I was a healthy weight in high school, but after that I steadily gained weight and have never been able to lose it and keep it off. I've tried calorie counting, low carb, fasting, and plenty of fresh starts. I usually lose some weight, but eventually I gain it back.
The hard part is admitting that I don't think this is just a motivation issue anymore. I feel hungry a lot. I think about food way more than I want to. I can be completely committed one day and feel like I'm fighting my own brain the next.

My doctor told me that at my weight I should consider medical weight loss options. Part of me feels relieved hearing that and part of me feels like I've failed somehow.
I want to lose weight for all the obvious reasons. I want to be healthier. I want to be active with my kids. I want to stop feeling like the biggest person in every room. I want to buy clothes because I like them, not because they fit.
But I'm also scared.
I'm scared of doing nothing and being 300 lbs for the next 20 years.
I'm scared of medical treatments and long term side effects.
I'm scared of making a huge change and regretting it.
I guess I'm looking for perspective from people who started around my size.

At what point did you realize you needed more support?

What finally clicked for you?

And if you were in my shoes at 30 years old with three young kids, what would you want your future self to know?

I'm open to hearing all experiences. I think I just need to know I'm not the only one who's felt this stuck.

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Decentering Food

I just started my (85th) weight loss journey and I’m down 20 lbs so far. My goal is 70 lbs total and I really want this to be the time I lose the weight and keep it off so I’m working on changing my mindset and creating new habits. One of the things I know I need to work on is decentering food. Before, it seemed like my entire life and all my activities revolved around food in some way. Going to the farmer’s market on the weekends comes with a donut and a special drink! Meeting up with friends always involves a meal. Movies = popcorn. Going shopping? Get a pretzel! Pretty much all activities are linked with a food item in my head and these habits have been the hardest for me to break.

I usually don’t allow myself to have these treats, mainly because my goal is always satiety, and if I spend 400 calories on a donut, that’s a whole meal I could’ve eaten without going to bed hungry. But *not* having the treats contributes to feelings of deprivation, and I think I eventually overeat at other times to compensate.

Do you all have any tips for how to create new habits and rituals for activities/social outings that don’t involve food? I don’t necessarily want to take away food without replacing it with something else but I don’t have any ideas.
Thanks!

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Food noise

Start Date-9/16/2025 SW-349 CW-267.7 GW-215 M,35yr,5'9"

​

​

Hello all. I've made a few posts on here before. I found posting when I'm feeling a bit down, struggling or wanting to celebrate has been really beneficial and cathartic for my weight loss journey.

​

So like my title says, food noise. I'm sure everyone in here is familiar with the idea. When I was at my heaviest and eating unrestricted I never really noticed it because I ate whenever I wanted and I ate whatever I wanted. Now that I am meticulously counting calories with a food scale and MyFitnessPal (270 days of continuous tracking) The food noise is ridiculous.

​

So when I first started losing weight I was on a very strict calorie deficit of 1, 000kcal. At that time I didn't struggle with food noise nearly as bad just because my tdee was still relatively high and still feel like I ate a decent amount of food.

​

Right now I believe my TDEE is roughly 2400 to 2,600 so I jumped between a 500 KCAL deficit and a 1000 KCAL deficit every other week. The 500 deficit is definitely better but the food noise is still ridiculous. I wake up thinking about food. Next meal, thinking about when I'm going to allow myself to have a slice or two of pizza (and that's after having a slice or two of pizza on the weekend). Anymore. Feels like I'm lurching from one cheat meal that's within the confines of my deficit to another.

​

I'm really happy about the weight loss. I'm more confident I'm doing way more physical activities. I can finally close shop in the standard sizes instead of big and tall despite not being tall at all lol. That being said, this has made me realize that I will probably need to do some level of calorie tracking the rest of my life because of how loud my food noise is and because of how easily it would be for me to slip back into that mentality of eating whatever I want whenever I want

​

Has anyone else had the realization that food noise is very loud for them? And if so and how do you combat it?

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For those of you on this weight loss journey fid you ever slip up and eat a ton more calories than you're supposed to?

Last night I ate way more calories than I used to. I had cupcakes and cookies and ice cream. This morning i got back on the beam and had ostmeal and eggs.

I had stuck to my calories goal 13 days in a row and then I trip up and eat all that ice cream and cookies and cup cakes. I feel discouraged because I tripped up and couldn't control myself . But I also feel like I should get over it and continue my diet

Do you guys ever trip up and eat way more calories than you should ? How do you deal with it ? Do you get discouraged or you don't really sweat it?

So far I lost 35 lbs and I'm continuing my diet. Just sometimes I trip up . There's temptation and I'm only human . I'll get over it . This is a marathon not a sprint . and no one does it perfect .

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Body composition scales.. Reliably accurate or grain of salt accurate??

I (42F) have been on a weight loss journey for 75 days now and have lost 26 lbs down, from 338lbs to 312lbs, so I still have a lot to loose. I do low impact exercises (due to a torn meniscus issue) 45 minutes 4-5 times a week. I count calories and am usually eating in the 1200 to 1400 range, which is well below my TDEE.

I was recommended the RENPHO brand scale and have been using it daily to track my weight and body composition information. So here is my question: Is the composition information on these types of scales reliable and accurate or is it more of a rough calculation/guess? I have been trying to research and understand all the data my scale measures so I can learn and make lasting health changes. But am confused by some of the readings I am seeing.

Any advice on how to understand and follow my body composition information better and what parts are more reliable is greatly appreciated!

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Sustaining weight loss and weightloss with unstable medication (not weightloss meds, but medication for other health issues)

I’ve been struggling with weight for a long long time, as a kid i was quite thinn, then i became quite big with beginning of puberty (normal for young girls, didn’t know that back then) lost a lot of weight very quickly and in unhealthy ways,

then started antipsychotics, gained a lot, like ALOT bmi of 37, lost weight healthy for 10kg, gave up, gained some, then began to loose weight, swayed a lot in weight very drastically, stopped the meds, quickly got down to bmi 20, with the mix of the stopping meds and unhealthy methods, but also worked a lot with my body, was finally happy in my weight, but at my lowest weight i was in the hospital with very severe dehydration and couldn’t eat for a week, had to start my meds again, went through a trial of many other antipsychotics and other medication associated with weight gain and a lot of hospital admission with little area to move, Gained weight, back to bmi 31, stopped my meds again, began my meds again, and a new adhd med associated with weight loss and now I’m bmi 28, and trying to loose weight down to

bmi 20-23, depending on how i will look at that weight, and Mabye higher bmi as I’m a person who gains muscle by just looking at weights, and also i work a lot with my body in farming and outdoors activity, and i rather not be too thinn as it dosent fit my lifestyle.

But does anyone have tips that with all these meds constantly being switched out and changed how I’m supposed to sustain weight and loose it healthy,
Any tips would mean the world to me

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CONSISTENCY

I’ve realized by far my biggest problem is consistency.

I do not even care about weight loss anymore. I care about not being wildly inconsistent.

My daily calorie counts over the past week: 1876, 2922, 1457, 2613, 4315, 1865, 1241.

If that’s not the definition of inconsistent I don’t know what is.

I have a really hard time with making excuses for myself to not stay on track. “I need balance”, “if I go slightly over it’s fine”, “I need more energy to work out”.

My brain likes to act like it’s starving when I even eat at maintenance.

My goal is 2000 calories (maintenance) or less. That’s it.

I have 2 days of consistency so far. Based on my previous patterns that means I’m close to binging.

But I really want to stay consistent.

How do you guys do it and not talk yourself out of it?

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Did your shoe size/composition change a lot with weight loss?

Of course everyone’s weight loss is different, just looking for perspectives.

I’ve lost about 30 pounds so far, at least another 50 to go (maybe more- for reference I’m a 5ft 5 woman, 210 pounds currently). I’m asking because I’ve gotten into ice skating, and I’m at a point where I’d like to get nicer ice skates (like get formally fitted for them), but I’d hate to do that just to have them no longer fit in a year when I’ve lost 50 pounds. My feet are pretty wide/broad, and “thick”- like I have to wear wide fit, pretty spacious shoes. I’ve always been very overweight so I have no idea if this is just how my feet are or if it’s because I’m fat. I’ve noticed as I lose weight my arches got higher (I used to have very flat feet too), so I’m wondering if other changes await me lol

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Where do you buy bulk lean ground meat?

Hey all, I’m about 3 months into my weight loss journey and doing great. I mostly make pulled chicken bowls or ground turkey/beef bowls.

I personally hate fat and don’t notice too much of a difference when I go more lean. I’ve actually found a store here that has 99/1 ground turkey which is my favorite, but it’s roughly $13 a lb of it and I’m eating 1-2 lb a day which is simply too hard to justify. The best lean meat per value I can find is 93/7 turkey which I can get about 3 lb for the same price.

If I could get bulk 97/3 or 99/1 I’d be thrilled!

I live in a smaller mountain town so don’t have tons of store options but we have many farms and ranches. I was wondering if anyone has had experience finding bulk ground meat for a good price? Ty

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★OFFICIAL DAILY★ Daily Q&A Thread June 13, 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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Lost weight on the scales but not showing it physically.

I've lost 56lb in 9 months. I was 114.6kg and im now 89.2kg, 5ft 3in female 41 years. I was a size 22-24 and I have dropped dress sizes. But physically I just can't see any loss. My stomach is still massive, I just feel huge. My goal Is 10.5 stone which is my pre pregnancy weight from nearly 20 months ago.

​

It's getting me down, I feel the weight loss is slowing down which I understand Is normal. I just want to be back at a normal weight and feel like I have actually changed physically. Only changes I genuinely see or feel, is I fit in the bath without touching the sides. And I can jump and play and run better with my toddler.

​

I don't even know the point in this post. I just feel disheartened that I still look so big.

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I finally admitted to myself that the weight wasn't going to magically disappear

For the last few years, I've been telling myself the same story: I've only gained a little weight… Not a lot… Just enough to notice... Just enough that certain clothes didn't fit quite the way they used to… Just enough that I'd occasionally avoid looking at myself from certain angles in photos…

What is funny about this is the way in which your brain finds ways to be creative when it refuses to accept something. I would say it was poor lighting, poor posture, a bad photo angle, or the fact that phones are some sort of magic trick for making people look bad compared to real life. Anything but the obvious, really. In hindsight, the warnings were all there. I stopped wearing clothes that I used to love, because they made me feel uncomfortable

My outfit choices began to depend on those that could best conceal my midsection. When people wanted to take photos in groups, I always ended up being the one who took the shot. Back then, I did not consider why. Now, it is fairly clear that my reasons were simply avoiding reality

That event which finally pulled me out of my reverie took place a couple of weeks back. It was then that I was walking in a shopping mall, and I walked past one of those gigantic mirrors which stores tend to set up right on their pathway. When I looked into the mirror for a while, I was horrified to realize that the face staring at me from the mirror was that of someone who seemed to be much heavier and tired than how I perceived myself to be. In an instant, I actually had to wonder who it was that I was looking at, until realization dawned upon me abd it was me

Once I stopped making excuses, I started understanding how I had reached there. Not due to one large mistake but due to numerous small mistakes. Eating out since I was too tired to cook. Binge eating post an exhausting working day. Snacking without even being aware of what I'm doing

Not sitting idle throughout the day didn’t help either. Nor did the practice of giving myself a pledge that I would start healthy eating from the very next week. Then again making the same promise the very next week and repeating it in the coming week. There weren’t any overnight changes but the effect of many years of bad habits

The toughest thing to accept is the fact that I continued to wait for inspiration to strike. As if someday I would wake up and find myself in a new body, all thanks to my sudden desire to be physically active. It never came to pass. Finally, I have made up my mind not to postpone taking care of my wellbeing until it becomes too late to do so. If I continue waiting, there will be no end to it

Instead of setting unattainable goals and trying to stick to an unsustainable regimen, I have begun implementing realistic solutions and adopting healthy habits that promise long-term results. I am exploring ways of working out with apersonal trainer for weight loss since being monitored by another person works for me better. I am not trying to look like someone else, and I am definitely not doing this to be an Instagram model. I simply need to restore my well-being

Above all else, I wish to be comfortable in my own skin once again. I am fully aware that this will take time; the behaviors that led to my current state did not manifest overnight, so their cure should not come overnight either. But this is perhaps the first time in many months that I feel I have truly stopped bargaining with reality

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I can't help but wonder if the reason I can't get hired anywhere is because of my weight.

one of my biggest weight loss motivations other than wanting to look and feel better is to have a better chance getting a job

​

I've been looking for a job for three years now with no success. I've done every single possible thing you can think of to increase my chances of landing a job multiple times over and over again and nothing has worked and most of my interviews go really well and I feel a click with the interviewer

​

yet I still don't get hired

​

I've literally been ghosted and rejected by DOZENS of MCDONALDS locations.

​

AND by several small mom and pop shops.

​

like nowhere wants my ass

​

but I can't help but wonder if it's because I'm visibly fat?

​

I know that may sound like a stretch, but it has been proven employers are fatphobic along with other things (racist, abliest, sexist, etc any hate form you can think of many employers fit the bill)

​

and it has been proven that people subconsciously view fat people as lazy/unmotivated/lacking discipline which are qualities you don't want in the workplace

​

If I successfully lose the weight, (struggling to) I really wanna see how that changes the job hunting picture. like what if I suddenly get my first job offer after losing all the weight?

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Exciting Progress + questions about eating habits

I started my weight loss journey on April 6th at 225 lbs (24F 5'4). I'm doing a body recomp at the moment. I noticed there's some mixed reviews about the efficacy of a body recomp at my weight, but I also want to prioritize muscle growth since my doctor recommended it.

I did my weekly weigh-in today and noticed I dropped down to 219 and lost 3.1 inches off my waist. Of course, I wish it was a bit more than 6 lbs but I'll take the win regardless!

I know that weight loss happens in the kitchen, so I want to take a closer look at what I'm eating. So far, I've cut out liquid calories (aside from the occasion diet pop), eat whole foods, limit carbs and don't touch food that is highly processed or with a high fat content. That said, I also know that eating all the right things doesn't matter as much if my portions are out of whack.

I've heard advice from different forums that pausing for 2-3 minutes while eating can help the body catch up and to intentionally leave a couple of bites of food on the plate. The 2-3 minute rule has been helpful for me, but leaving food on the plate has been more difficult for me. I try to be careful with portioning my food and often feel like I'm not feeling satiated until the entire thing has finished. I'll walk away from the plate and find myself still thinking about it, and don't feel full until I've eaten it all. Is this normal, or should I just ditch the rule? I am able to walk away from a non-empty plate when I feel full, so it's not exactly like I'm bingeing.

Another thing: how much hunger is normal? I have scheduled meal times and avoid snacks so there's no extra calories sneaking in. I also drink lots of water throughout the day to help suppress that hunger. I've been overweight for the majority of my teen years, so I'm still trying to get used to the idea that a little bit of hunger is not an emergency. That being said, how much hunger is normal to have? As in, when would it best to ignore it vs eating?

Any advice would be much appreciated. Happy to clarify anything in the comments :))

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How can i get my appetite more consistent?

By far my biggest barrier to weight loss is my menstrual cycle and how it affects my appetite. the week before my period i am ravenous, constantly thinking of food, eating, getting cravings. The week of and directly after, my appetite is so low i basically forget to eat. I get full easily and feel satiated on one small meal a day. this is obviously when it’s easiest for me to lose weight but its not sustainable. i pretty much have just one week a month where my food drive is normal. is there any way i can “spread” my appetite out evenly during the month so my drive to eat doesnt go through such drastic changes? i hate that ill be making progress and then reverse all of it within 2 weeks.

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How do you stay focused on studies while in a significant calorie deficit?

I know this isn't directly related to weight loss, but there isn't another large community like this with enough experience to answer this question. Sorry, mods, if this violates the rules.

I am on a significant calorie deficit (1,200–1,400 calories/day). I am currently 89.3 kg (24M, 177 cm; started at 108 kg, Obesity Class II). I have been doing large deficits in 3-month bursts, with a couple of months of maintenance in between. I have reasons for this and don't really want to get into the details.

Whenever I am in a deficit, my focus is completely wrecked. I can't even study for 30 minutes at a time. It's horrible, especially since I am starting graduate studies soon.

Do any younger folks have experience with managing their studies during a weight loss journey? Please help this guy out.

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Realization about weight re-gain

I used to be way more active on this subreddit in 2018-2020. I lost a lot of weight and was feeling pretty happy with my success. It happens to the best of us, though... covid shut down the gyms, I started taking an SSRI, I was happy with my weight so I thought I would "go on maintenance" but not actually count calories while I was "maintaining".

I weighed myself the other day. I am now 320 pounds. At the height (depth?) of my weight loss I was 190 pounds in late 2019 (this is a very healthy BMI considering my height). How the hell did I gain 130 pounds without noticing?!?!

Well I thought about it as a gradual process. It has been 6.5 years since Christmas 2019. 130/6.5 is a solid +20 pounds a year. That is +1.6 pounds a month or +0.4 pounds a week. There are 3500 calories in one pound of body fat. So... I was overconsuming on a weekly basis by 1400 calories a week. And that was enough to gain 130 pounds in 6.5 years. Holy fuck lol

It is really, really, really easy to gain 0.4 pounds a week and just not notice. Sure you might be like "damn this shirt doesn't fit me anymore" or "I don't remember riding my bike taking this much effort", but it is such a gradual change that it is really easy to not pay attention to until you hit, uh, threenderland.

I am back on the weight loss train. I am renewing my gym membership today and I have been eating at a deficit for the last week. Lots of whole grains, psyllium husk, fiber-rich vegetables and zero-sugar protein bars. My stomach feels like a bottomless black pit and it is frankly difficult to concentrate on anything other than hunger BUT I am sleeping better, I have more energy and I know I can lose the weight again because I totally lost it before. When I do have a big meal now I am still hungry after. This is a good sign. A healthy amount of hunger is the feeling of fat leaving the body.

One last thing I will leave yall with. I love this photo. Take a look at these two monkeys. https://i.ibb.co/TM8NpTPZ/325-201-f1.jpg

Citation https://www.science.org/doi/10.1126/science.1173635

The monkey on the left was given access to eat whatever it wanted. The monkey on the right was on a calorie restricted diet. They are the same age. Which monkey do you want to be?

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Is Thigh Tingling Normal When Walking?

Edit: Thank you to everyone who replied. I decided to let my doctor know just in case!

~~~

Sorry if this is a silly question, but I am a large person, sitting just above 400 lbs and I recently started my weight loss journey. I try not to be weird about every little thing but I can't help my health anxiety sometimes.

I noticed this past week that my thighs started to tingle and hurt a little bit into my walks. For context, I went from very sedentary to aiming for a minimum of 3 and hopefully around 4k steps a day (I do this in 15-minute increments throughout the day to break up my desk time during work.). Is this just normal because my legs are not used to the movement, or is it something I should bring up with my doctor? I do take atorvastatin which I understand a side effect can be some muscle tenderness. I hate Googling things because somehow it always leads to the worst thing possible lol

I would also like tips/reccomedations for exercises that are low impact when my legs feel weak but I still want to get my heart pumping a little. I dont want to give up walking because I know its a really good place to start, just trying to not be anxious about every new ache and pain I get and get some variety just in case im pushing my legs too hard all of a sudden. Thank you all in advance for reading.

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Anyone else stuck in the “restart” cycle?

I’ve had so many restarts I can’t even count them anymore.

“This Monday, I’ll be better.”
“After this weekend, I’ll reset.”
“Tomorrow, I’ll get back on track.”

And for a short while, it actually feels like it’s going to stick. I’ll plan things out, clean up my meals, and tell myself I’m finally being consistent. But then something small happens, it is a stressful day, eating out, a moment of boredom at night, and it kind of slips. Just one decision that doesn’t match the plan… then another… and before I know it, I’m back to “I’ll restart tomorrow.”

What’s been confusing for me is that it’s not really about not knowing what to do. I already know the basics: eat better, stay consistent, don’t overcompensate. The harder part is that I keep falling into the same pattern where I treat one off-day like a full reset instead of just a normal day.

It’s like I’m either “on track” or “starting over,” with not much in between.

Lately I’ve been wondering if other people experience the same thing, not struggling with knowledge, but struggling with staying in the middle instead of constantly restarting.

Has anyone else dealt with this cycle during weight loss?

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A little bit of weight loss

Hi all,

First of all I am sorry if this is the wrong sub but I didn't find anything else to post it in. I am 27M working in corporate. Since last 7-8 months I have been regular in gym, 3-4 days a week, with different body splits. Since last 2-3 months I have also started actively running outside.

I was 73 kgs 8 months backs. My BMI was still normal but for it to be ideal and me to look properly lean I need it to be around 68-69 kg.

I have been eating healthy, including all macros intake for everyday but I still cant seem to go below 71 kg. Once I reach, it somehow climbs back up to 72kg.

The weird part is I feel like I have lost weight but when I stand on the scale its more than I always expect. Clothes fit little better than before. I feel like i have also reduced a little face fat (still want to lose more) but still not from the abdominal area. I also feel less bloated now than before. I think i look good in clothes but not without it with all that abdominal fat.

What more can I do? I am consistently getting atleast 10k steps everyday and being in calorie deficit, although not much barely like 200 - 300 kcal. I am guessing its a very slow process to get rid of those last 2-3 kgs?

P.S. I understand this is a sub for people who lost weight considerably but would appreciate some advice. Thanks.

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I only use the treadmill to walk at the gym, but I really enjoy having that time before work to do something before sitting all day.

So lkng story short, I finally got another gym membership after years of not going, and I am a bit nervous to use the machines so just use the treadmill. I work a desk job so have started going in the mornings before work to get to around 6500 steps everyday.

As part of weight loss goes, I once went from 255 to 183 by biking everyday, but with weather and traffic I find this more enjoyable. My goal would be to stsrt incorporating weightlifting and bodyweight exercises to build up general strength so that I can actually do a pushup.

For that, I am thinking about buying weights for at home and a bench. ​Point being, I seriously underestimated how good it feels to be active even if just getting my steps in. I usually walk 1-2k steps max a day.

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I'm at the start of my journey (again), any advice?

After a stressful year or two I've gained back all of the weight I lost just after the pandemic and I want to give myself the best chance possible to change for good.

We had a bereavement in the family as well as an inordinate amount of work stress and I dealt with it the way I dealt with every and ate... And ate... And ate. I put on about 30/40kg over the span of a couple of years and I want to get back to where I was.

I do a very different job to what I did back then. I'm no longer on my feet all day long and walking to work is a bit unfeasible now... I work in an office and have since stopped doing the pole fitness classes that I used to do (my constant comparison of myself to others was doing a bit of a number on my mental health as I'd managed to get to quite a high level and even then my weight, whilst not as much as it is now, was posing an extra challenge!).

I have a gym membership, but I know that diet is a HUGE part of weight loss... But I love with other people and I'm not always the one that's cooking (not do I want to be, it's a responsibility that should be shared equally!)

What are some tips that I should incorporate into my latest attempt to get healthy? I want it to be lasting and I want it to be easy for me to maintain. I struggle with keeping to routines and making habits, so any advice would be really appreciated! ☺️

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Want to start working out (building muscle) but scared to gain weight?

Hey yall, I started my weight loss journey back in January of 2025. Since then I’ve lost 77 lbs (5’6 213>136) almost 100% by following a deficit with very little physical activity outside of walking here and there. While I’m obviously very grateful for my weight loss and ability to maintain thus far, I’ve noticed I’m still not necessarily happy with the way I look. I’m definitely still ‘midsized’ and kind of ‘skinny fat.’ I’ve had 2 babies so I do carry a decent bit of weight around my midsection (I know you can’t spot treat loss, my goal is not necessarily to lose it completely but tone it up as much as I can) and my legs and arms lack any real muscle definition. My husband just purchased some weights, a bench, and some resistance bands. I want to start lifting 3x a week at home and then doing some type of cardio on the other 2 days. However, I don’t feel like I can eat what I’ve been eating and be able to build any muscle, or have the energy/full to sustain working out. I’ve been eating anywhere alone 1300-1400 cals for a while now. I’m scared to increase it and see the number go up on the scale. Any tips on starting to workout, body recomp, and how to increase muscle without gaining weight would be greatly appreciated!

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Weight Blindness is a thing

I started my weight loss journey around December/January I was scared to weigh myself cause I knew I gained weight but I didn’t realize how much… I decided to focus on non-scale victories and how I’m feeling.

6 months later I’m feeling great I’m walking 8000-12000 steps almost everyday, eating in a deficit, lifting weights my clothes are getting loser, energy going up, great.

When I started my weight loss journey I thought I was 250 lbs, I decided to get a scale to start tracking how much weight I’m losing with my current method and I’m currently 245 pounds.. It was hard to see but I think it was a wake up call to continue going. Wish I would’ve weighed myself in the beginning.

Also it’s interesting is that I’m 245 but sometimes my friends in a healthy weight ask me to slow down while walking or on an incline I beat some friends up the hill and they’re super out of breath while I’m exhausted I can keep going. Must be doing something right

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Food noise/can’t stop thinking about food!

Hi- just looking for a bit of advice if anyone else experiences this or has had a similar experience in their weight loss journey. I started my weight loss about 4 years ago but only really started taking it seriously 3 years ago. At my heaviest weight I was around 117kg (I think that is 258lbs) at 5ft4/165cm and I’m now 77kgs. I lift weights and do cardio 5x a week and my step count is around 11,000/12,000 average per day.

I recently lowered my calories to 1500 as I’m getting married in 3 months time and noticed that the weight loss was starting to slow. The only issue I’m having is that I am hungry all the time- even when I know I’ve had enough food to eat I’m constantly thinking about food and what my next meal will be or whether or not I can fit in another snack even when I feel full. I don’t know how to control it- even if I go over my calories for the day I’m still thinking about food despite not being hungry. Im drinking around 2L water so I don’t think it’s dehydration? I feel like I’m obsessed with thinking about food.

A lot of people have suggested I try a GLP1 but I really don’t want to do that as I haven’t used them before and I want to lose the last 15kg naturally (also too expensive). However, any advice would be greatly appreciated as I am starting to feel a bit lost. Has anyone else experienced this? How do I quiet the “food noise”? TIA!!

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First time in a deficit — advice needed!

For context, I’m 21F and 5’1.

My bmr is about 1400 and tdee is around 1600 cals. I’m currently in a strict 500 cal deficit where I only eat 900-1100 calories per day. I’m very sedentary and rarely work out hence the strict deficit.

I started my weight loss journey May 17th at 141 and as of June 7th I’m at 136. I’m trying to be in the 120-125 by the end of August.

Anyways, this is the first time I’ve actually committed to weight loss and have seen results which makes me happy! But I highkey feel like shit everyday. I’m getting to the point where I would appreciate some help on how to do this better.

First, I have extremely bad cravings. Maybe this is due to how shit I used to eat before, but I find myself wanting to eat like fast food and just things that will fill me up quick. Currently I am eating high protein low cal meals and each night I always hit my macro goals. But the cravings won’t go away. I watch mukbangs and it kinda help but not really.

Second, I rarely poop. Sorry to be a bit gross but it is true. I used to have 3 bowel movements a day and now I have 3 bowel movements a week. It’s a bit worrisome but I assume maybe it’s because I’m not eating as much? Idk.

Third, I am sleeping far too much. Before, I would usually get 7 hours of sleep plus maybe a 90 minute nap. Now, I sleep probably a total of 12-13 hours a day. Including overnight and just random naps. I feel like I have very little energy to do anything. I tried working out the other day and I deadass almost passed out because I had no energy.

And overall I just wonder if I’m even approaching this the right way. I know it’s not recommended to eat under 1200 calories, but I’ve been unfortunately blessed with being a short female who sucks at getting to the gym and already has a lower bmr to begin with. And I want to be in that certain weight range by the end of August due to some events I have planned in September/Fall.

Is there anyone else who has had similar stats and deficit and was able to manage it better? Or just had similar experiences or tips or advice how to optimize weight loss without feeling like shit lol? Thanks!

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Trying to change, but I have no idea if it's a good plan?

I was prescribed Wellbutrin, and I'm already on Fluoxetine.

The wellbutrin gave me motivation, and I decided I wanted to lose weight. I feel embarrassed to say it, but I weighed 350 lbs.

About two weeks, I've been trying to reduce my calories but I haven't been really keeping track (I've been busy) so I just tried to lower the amount of food per meal (used to make giant plates, but now I try to do a modest amount) and replace soda/soft drinks with water and crystal light (I plan to drink just water, but since this is a big change, I decided to give myself like a level below soda but higher above water? Does that make sense?)

I think I've been keeping under 1200-1500 calories, but I don't know for sure. I've replaced sweets with fruit and snacks are fruit or nothing. (I haven't been able to make a list of things other than fruit I can eat for small snacks)

I've completely cut off sweets (weak point), except I have had a few hi-chews but not everyday and under the serving size recommendation. Maybe two or three days in the whole 2 week span.

I have done little to no workout though, (I've been busy, but I plan to do it soon, this week actually, since I shouldn't be that busy) I have found some easy indoor workouts that I want to do because I get overheated easy and need the A/C and I don't have time/money to go to a gym.

I've been weighing myself every couple of days (I know it's not good to do that but I was just curious what a calorie deficit could do)

I weighed myself this morning before eating anything, and I weighed 338 lbs.

I know a lot of this is water weight and not true fat, but I still feel pretty good that I lost that. It's been about 2 weeks since I started eating less and hopefully healthier?

I just wonder if what I'm doing is a good plan? It doesn't really feel like a plan, just a drastic change of diet and eventually implementing exercise.

I plan on counting my calories, but it's just been hard since I forget and everything is already in the trash when I think about it or that I didn't weigh the food to get a good calorie count 😭

I tried to lose weight a couple years ago and it actually worked, but I was tired of tracking what I ate and eventually just stopped and gained everything back.

My exercise routine, when I start it soon, should I see more weight loss?

Is what I'm doing even healthy? Sometimes I get hungry in the middle of the night, where my stomach hurts and you get those hungry burps, and I chalk it up to, "this is just a part of the process." Is what I'm doing healthy like in the long run? I don't want to be losing muscle instead of fat.

I don't want this to feel like a chore which is why I kinda just started it with no real outline. I wanted to change things but not think about it too much so I didn't tire myself out mentally and revert back.

Would anyone have any advice on what else I should include or exclude with what my current plan is?

Edit: I forgot to include, I want to lose at least half my weight or more in 2 years, and at least 50 pounds in 6 months. I don't know if the weight I lost so far really counts though for that portion. Does it?

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Becoming Desperate

Hi :) I’m almost 40lbs down from my heaviest, but I still haven’t hit my first goal weight and I am become extremely discouraged. I want to be under 200 lbs, which means I need to lose 19lbs to hit this goal, but it just feels miles away.

I eat in an insane calorie deficit, I go to the gym every day of the week and cycle 6-12 miles and then walk 1-3 miles, I have started eating far more protein and raw fruits and vegetables… I don’t know. I just want to feel like I’m not always the fat friend in pictures.

I feel like hitting my first goal weight (199lbs) would light some more fire under me, but again, it feels forever away. Anyway, I write all of this to ask for words of encouragement or good tips to continue with my weight loss journey

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Finally had a good experience in a clothing store

So I posted about this quite recently but my clothes have become a big motivation for me to lose weight, if not my primary motivation they’re my second.

I usually do a weekly weigh of myself and today I weighed in at 237.8lbs, down from 300lbs last October. I’ve been wearing my old clothes during my weight loss process as I hadn’t felt it necessary to buy new one. Wanted to? Absolutely but I didn’t think I was there yet. Today I decided to head to my local Old Navy to see just what the weight loss looked like in terms of clothing. Grabbed a few shirts, all in 2XL, for reference I’ve been wearing 4/5XL during this entire period, and went into a changing room.

As I always do when I go into a clothing store I braced myself for disappointment, in the past everything had always been too tight or a super bad fit on me so I expected the same this time as I didn’t think VISUALLY I’d lost much weight but with each shirt I found my smile growing and growing.

Out of 5 different shirts, a couple short sleeve button-ups, a regular T, a Henley and a Tank Top, all but the tank top fit me extremely well and the tank wasn’t even too far off but I didn’t feel comfortable in it. Normally it would be the opposite where maybe 1 shirt fit me decently but damn if I didn’t find myself actually getting a bit teary-eyed, not just at the progress I’d made but didn’t feel or see in the mirror but at how much I regretted not starting sooner.

Do I still have a ways to go? Absolutely I do, no doubt about that, but despite how I THINK I see myself in the mirror, it’s clear I’ve made progress and that has made my day, if not my entire week.

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I am proof that weight loss is all about the calorie deficit

Calorie deficit. That's it. Whatever it takes to get into and stay in a calorie deficit is how we lose weight. Various tools can help get you there. For me, I do IF, daily workouts, and food tracking.

Back in 2019, I tried the Keto fad diet. Trying to cut as many carbs as possible. It worked for awhile. I stuck to it for 6 months, and went from 225 to around 175 pounds in that time. But then I sorta just fell off the wagon and stopped caring about what I ate. I was cycling to work a couple times a week, but that was it for my physical activity.

By the end of 2021 I was back up to nearly 250 lb., which appalled me. Starting right then, I got back to food tracking. I actually joined and followed the Noom program for several months, although in hindsight it's really not required (would not recommend, if they're even still around). I also started daily workouts. First walking, and then running, on days that I didn't cycle. Combined with 16-8 IF (only ate between 12-8 pm, mostly), the weight came back off. By Fall 2022 I was down into the 170's again.

I maintained in the 180's for most of 2023, but then fell off again. I kept doing daily workouts (I've barely missed any days since 2022), but stopped caring about what or how much I ate. 2024, 2025, the weight crept back up. As of 20 April 2026, I was up to 226 again. And I decided to get back to it. Daily food logging (free version of MyFitnessPal), calorie and workout tracking via Apple watch, daily workouts of at least 30 minutes, every day. Only eating between 12 and 8 pm, aside from my morning coffee with splash of half-n-half. And, daily weigh-ins, at the same time every morning. Overall I aim for about 700-900 daily calorie deficit. And no, that does not leave me hungry, at all.

As of today, 5 June 2026, I'm 208, down 18 pounds since 20 April. Hoping to get back into the 170's eventually. I've been there before, and I felt so much better at that weight. A few things I've learned through this journey:

• I HAVE to track calories. I have to know where I'm at. That means using my Apple watch to track active calories, which feeds into MyFitnessPal to track my food and workouts, which then shows my daily calorie deficit. When I don't track, I tend to just eat everything in sight.
• IF has been a big help at maintaining the daily deficit.
• Brushing my teeth in the 8 PM hour also helps me to not sit around and snack at night.
• Daily workouts are a habit at this point. I just do it. Making it a daily habit makes it much easier to not skip.
• Daily weigh-ins also help me know where I'm at. I'm a numbers/stats type of person, so I have to know where I'm at every day, and always weighing under the same circumstances (morning before any food or drink, after the morning BM).
• I try to get in a good mixture of carbs, fats and protein. I don't really track macros at all anymore. Whatever I can eat that will fill me up while still staying in the calorie deficit, is fine for me.
• The Hacker's Diet is another good resource. I read most of it a few years ago, and still use the web-based charts and graphs to input my weight data. I only recently learned of the author's passing a few years ago, but the website itself is still up and running www.fourmilab.ch

That's it. Hope someone might be inspired by the successes (and avoid the pitfalls) I've had over the last few years.

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Celebrating 20lbs down (again)!

Hey everyone, first time posting here. I'm sharing a bit of my journey as I've not really talked much about my weight loss this time around to people in my life because it feels embarrassing to be restarting. You all seem super supportive, I love the posts in this community.

I'm 25F and 5'5, and in 2024 I started my weight loss journey after years of depression, overeating and general just lack of care towards my body. I started off at 259lbs in September 2024 and lost 43lbs by Christmas 2024, through a calorie defecit and started going swimming which I quickly rediscovered my love for and adopted 3-4x per week. Previously I was super inactive because I hate sweating and exercise in general, and gyms are intimidating af to me, so this worked super well.

I lost my footing a bit going into 2025 and was on and off, lots of things happened - I was diagnosed with autism, my grandad that I helped care for passed away, and I ended up burning out hugely after a lot going on in general in my life. My weight loss stopped at 216lbs and as I was in a bad place I went back to old habits, stopped going swimming and piled all the weight back on. Literally all the weight.

In April I finally faced the scales and discovered I was back up to 258lbs. Devastating yes, but after being sick with burnout for so long I decided I was turning my life around, so I cut some duties that were burning me out from my life to focus on me and my health. I was also diagnosed with ADHD late 2025, which helps to explain some of my dopamine seeking habits with food and lack of impulse control, so this time around I was armed with some ideas of what to do to reduce this.

I started off by going back swimming again a few times, then ended up beginning to go with a friend I hadn't seen in years, after going round for an impromptu cup of tea and chat where it came up. Then I completely stopped buying all my binge trigger foods - family bags of crisps, chocolate and sweet treats etc - but allowed myself occasional dopamine giving treats (low cal crisps, bought a multipack of small chocolates which I still haven't finished now, just so the restriction didn't get too harsh that I'd spiral out). I didn't commit to too many weigh ins or proper calorie defecit just yet as I was still recovering a bit from burnout and it felt so overwhelming, but I aimed to eat vaguely as I remembered from the previous time around.

I'm now back swimming 3-4x a week with my friend and from the beginning of May I started calorie counting again properly, weighing everything out just like the first time, and I've been weighing in regularly again and today I weighed in at 237.5lbs - I'm now down 20lbs for the second time!

I'm so proud of myself for choosing to focus on this again because being fat is making me miserable. This time around I feel like somehow my cravings have really not been strong at all since removing things from the house and my appetite feels hugely shrunken (may be from coming off contraception recently), the defecit does feel quite easy at the moment - I'm on 1750 cals currently, but most days I only eat 1200-1500, and then sometimes use the banked calories for a treat meal or something at the weekends which can again help me to stop that restriction triggering to binge eating. Of course I will adjust calorie goals again soon whilst losing more weight.
I've even decided to start going to the gym for weight training and went to a gym for the FIRST EVER time this week which is literally a huge milestone as I'm terrified of looking like an idiot! I also got my personal best avg swimming pace EVER this week despite being heavier than I was on my previous best swim, and my resting heart rate has gone down hugely.

Truly I feel so positive this time around and I'm looking to a goal of around 180lbs at the end, maybe that will change at some point but either way I know that it will take a while to get there. It does suck that I reversed all my initial progress, but I'm working on being more forgiving on myself after years of self hatred as that's the only way I'm gonna progress. Thank you to this community because these online spaces make me feel less alone.

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Need serious help / advice

I'm using a friends account because of not meeting the posting requirements (i'm not active on reddit)

hi everyone, I need some advice on losing weight. I am 30 years old, weigh 124kg and am 164cm/5'4. This leads to a bmi of 46. As a kid i was always on the chubbier side, but my mom kept me in check and ensured i was never obese. She made sure i didn't eat too much and spent time with me coming up with diet plans and learning which foods were fine to eat and which might best be minimized in order to lose weight. All this meant that i usually ate less than my classmates but was somehow still a little heavier. When i left to live on my own i got fat quite quickly. Of course, i wasn't as rigid as my mom when it came to eating and also to be fair enjoyed the freedom to decide for myself what i wanted to eat. I think i gained about 30-35kg over the course of a year.

Since then i have made multiple attempts to lose weight, some more succesful than others. Over the last 8 years i have succesfully lost about 10kg three times. After which I can retain the loss for give or take 2 years and then let myself go a bit too much to the point where i regain the 10kg. The first two times were done using very restrictive diets of between 800-900 kcal a day. After the weight loss i would then pretty much retain the weight by eating normal/what i want (including fast food on some nights) for 5 days a week and then restricting myself for the other two days. This worked fine for me and i was pretty happy doing so.

Now i have lost about 13kg again while being less restrictive because i don't really think such a large calorie deficit is healthy and i remember feeling fatigued when i did it. This 13kg has been lost with a diet of about 1300kcal a day (and eating enough protein). However, i would really like to lose more this time around. I have set my sights on a weight of 100kg, which is still obese of course but would already be a big deal for me and who knows if i can then keep it going.

The problem is that i feel like the progress right now is too slow. I thought 1300 kcal was still definitely a deficit, because my base metabolic rate should be around 1966kcal. 1300kcal should make me lose over a kg a week. but often that just isn't the case. progress is slow with quite a few days where i just dont lose anything at all. I also notice that whenever there is any notion of going out to eat i instantly gain roughly a kg that day. For example, when we went for some chinese with my family last week i gained a kg and then spent the next three days making up for it. I of course know chinese isnt healthy and is maybe best avoided, but i just notice that it hits me way harder than for example my husband or than it did when i am not actively dieting. When i am not dieting i can eat quite a bit without gaining weight. This single bad meal makes the whole week not completely a loss but certainly not the result i hope for.

I have been to the doctor to have my thyroid checked to make sure there was nothing wrong there and the test results showed that it worked fine. Do you have any advice for me? i am contemplating just not going to any family dinners anymore for the foreseeable future to see if it can make the difference i need. On the other hand i wonder if that is really sustainable for the amount of time i would need to accomplish my goal. Restricting even more is of course also a possibility but i do really wonder if thats healthy. Please send help and advice, thank you!

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To lose or to maintain…

Hey!

Looking for advice on weight loss. I’m a 5’9 female in my late 20s. Throughout college and mid twenties my weight ranged mostly from the high 140s to low 150s (a healthy BMI). I dropped to a weight in the mid 120s last fall (a really quick drop that began around May 2025 and lasted through September). This was due to a combination of work stress, anxiety, & also probably some OCD related restrictive behaviors. However, due to binge eating disorder I very quickly regained the weight. I’m seeing a nutritionist now to help with the binge eating, but I currently weigh around 150 and feel lost. I no longer fit in some of the clothes I have from when I was underweight in the fall and I’m questioning what my current goal should be.

Obviously I want to feel safe around food and stop bingeing, but I feel like a range I’d feel happy with would be like 135-140. I don’t have a ton of muscle and even when I was underweight looked more “skinny fat” than toned.

I was thinking I’d try to eat in a deficit to lose a pound per week until I reach this goal range. Is this stupid considering I have a history of binge eating? Is further deficit going to just continue pushing me further from my goal? Should I just embrace a weight range closer to 145-150 and call it a day?

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