submitted by /u/Successful_Wash_6555
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from loseit - Lose the Fat https://ift.tt/oOHct4g
Wednesday, July 22, 2026
Slower Loss for BED Recovery?
Question: For those of you recovering from BED, is it safer to lose more slowly, with a smaller deficit than to go for the 1 lb a week loss?
I want so badly to lose this weight. I'm 38F, 5'4", and 234 lbs. I'm literally doing a sleep study tonight to be evaluated for sleep apnea. I'm terrified for my health. I had orthorexia for 13 years before developing BED, so I know I have to be careful.
I AM seeing a therapist and have worked with a dietitian, so I am working on recovery. But I know losing weight is going to help my physical health from worsening. I'm just afraid of having too high of a deficit and then bingeing and undoing all my hard work.
I just don't want to lose so slowly. I know I've got to actually focus and get into the "long haul" mentality and not fast weight loss mentality. But it's hard.
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Meal ideas
Looking for some weight loss meal ideas. Whole foods, homemade, simple.
Here are some of my favourites rn!
-stir fried buckwheat with veggies, 2 perfect sunny-side-up eggs (breakfast)
-sandwich from tuna/turkey breast, cottage cheese, green salad, tomato, pumpkin seeds (breakfast)
-avocado/guacamole toast with sunny-side-up eggs (breakfast)
-pasta with lentil bolognese, greek salad-cottage cheese instead of Feta
-chicken, broccoli, carrots stir fry, Basmati rice, quinoa salad
-turkey in natural pan sauce, bread, salad with radicchio, 2 HB eggs, potatoes
-quinoa salad, salmon/fish, baked potatoes
-red bell pepper sauce, baked potatoes, salad with lentils, stir fry tofu with sesame
-beef in mushroom sauce, bread dumplings, salad
-beef kebab
-grilled pork
Would you even eat any of these?
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Tuesday, July 21, 2026
Finally seeing some changes!
F(63) all time high weight was 252 just before the pandemic. Time at home during COVID helped me reset some (but not all)eating habits and I got down to about 230 by 2023. In 2023, I started experimenting with intermittent fasting and found that I could usually push breakfast to 10 am and just eat a “light”breakfast because I knew lunch would be between 12-1. Also easily stopped eating by 7 pm which kept me from snacking along with my husband in the evening (I wasn’t a big evening snacker to begin with). Lost another 6-8 lbs. Retired from a high stress academic job in 2024. Had total knee replacement in March 25. Started exercising more…although I had been doing water aerobics for years while waiting to retire and do the knee. Late July last year, my new PCP did an A1C when we discovered that despite my obesity, no one had ever done one—I had been seeing physicians in same practice for 20 years! MyA1C was 5.7. Time to get serious about weight loss.started using the LoseIt App and increasing frequency and intensity of workouts as knee improved.
Husband found out he had high blood pressure in Nov after a TIA (at age 60) so has joined me in carefully logging food and macros and exercising more. He needs low cholesterol and low sodium while I needed low carb so finding the right balance has been like Jack Sprat and his wife from the nursery rhyme.
By Feb I was down to 193 and A1C was 5.3! Today I weighed in at 186 (at home, PCP visit isn’t until early Aug)! This is after a rocky June/July. My elderly mother had a stroke (4th in 4 years) on June 10. I spent 10 days helping my dad manage her care while she was in hospital and then moved to skilled nursing. Meals were very erratic and not always healthy. No exercise. Then went home just in time to leave for a 10 day family vacation that included a wedding! Came home and found I’d actually lost another pound! Husband and I have developed some good eating habits that we worked to maintain while traveling. One is nonfat yogurt with fruit for breakfast, we just bought some when we got to our destination. Another is hummus and veggies for lunch, sometimes as a wrap in lavash bread, sometimes just as a dip. Part of our time was in a bed and breakfast and our host fed us VERY well for breakfast so those days we sometimes just didn’t have lunch until 2-3 pm and no dinner. Being 2 hrs behind our home time zone helped there, we never really adjusted our sleep schedule too much, so 2-3 pm seemed like dinner time. We also split entrees when feasible. We just don’t eat as much now as we used to.
Recently friends in my water aerobics class have been commenting on weight loss and when I look at trip photos of myself in leggings or exercise shorts I m not embarrassed to share them! I even proudly show off my knee scar! I recently found some pics from 2019 and I’m horrified at how big I let myself get…stress eating no exercise nearly killed me!j
I’m down from size 22w pants in 2022 to regular 18! Bra size is way down also!
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Finally met my initial goal weight!
F30 SW:255 CW:180
I have been on a natural weight loss journey for about 3 years now and I finally reached the goal I set for myself in 2023! I know that’s a long time to lose 75lbs, but I don’t care and I’m proud of myself! When I set that goal I was very depressed and feeling hopeless, truly didn’t believe I’d achieve it in the next 5-10 years, let alone 3. Throughout this long process I have learned so much about my body and repaired my relationship with food. I‘ve (mostly) consistently strength trained and learned to enjoy my time in the gym. I truly appreciate that I’ve done this the natural and slow way because it’s allowed me to figure myself out in a way that I won’t allow myself to gain the weight back. Now that I’ve reached the initial goal I do plan to continue the journey and continue to learn along the way!
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Monday, July 20, 2026
Is it okay to take a 7-day break from working out?
I've been on my weight loss journey for about 3 months now. During my first month, I lost around 10 kg, which I'm guessing was mostly water weight. Ever since then, my weight has been stuck between 72-74 kg for almost two months, no matter how hard I try.
I've stayed consistent with my workouts and have been trying to watch what I eat (I weigh what I eat and make sure I eat between 1,600 to 1,800 kcal a day) but seeing the scale refuse to move has been really discouraging. I started this journey feeling excited and motivated, but lately it just feels exhausting. Like it's something I have to force myself to do instead of something I enjoy. It's frustrating to put in so much effort and feel like nothing is changing.
I'm honestly thinking about taking a 7 day break from working out. Not because I want to quit, but because I feel mentally and physically burned out. I want to give myself time to recover, reset, and hopefully come back with more motivation.
The problem is that I'm scared. Part of me feels guilty for even considering taking a break because I'm worried I'll lose all the progress I've worked so hard for or fall out of the habit completely.
Has anyone here taken a week off during their weight loss journey? Did it help you mentally or physically? Were you able to get back into your routine afterward without losing progress? I'd really appreciate hearing your experiences because I could use some reassurance right now. Thank you in advance 🙏
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Almost 3 weeks binge free, here are some thoughts/realizations
I have struggled with binge eating, compulsive over eating my entire life. I have consequently been overweight most of my life with brief periods of weight loss.
I have been trying to stop the binge eating this year and finally gained the tiniest bit of ground this summer. Since July 1st, I have weighed myself daily and logged all of my food faithfully.
Some observations about my mental health, physical feelings.
1) I have un-anticipated anxiety over eating. I used to have guilt, shame after a binge and now that I'm not bingeing, I'm consumed with the fear that a binge will come back. I feel a void in my mental space now. I used to be obsessed with "what was I craving" and what was next and how I could hide my eating or how I could take up my free time with eating. Now I'm noticing a completely different anxiety creeping in. I do not trust myself with food at all.
2) I am now starting to dislike the feeling of being really full. I am really paying attention to this natural pause that happens when I'm eating. I stop eating. I used to push past that natural end to my meals but now I just sort of take stock of how my stomach feels and often find myself not wanting to take another bite. My dog is loving it.
3) other surprising anxiety points: what happens if I let myself get too hungry? What if I see a number on the scale that disappoints me? What if I don't finish this weight loss journey? What if I have loose skin? A lot of "unknowns".
I'd love to hear how other people were affected by mental health during weight loss or trying to stop bingeing.
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Back to being down to Class II Obesity
In late 2023/early 2024, I started a weight loss journey where I went from 310, perhaps even 314 (I remember seeing it on the scale but I can't definitely say), all the way down to 248 pounds. I remember being so happy that I went from Class 3 obesity to Class 2 when I hit 263 (I'm 5'8").
In 2025, life happened and I put back some weight on (back to 280-285). Moved out for the first time, and finished my degree, those were my priorities at the time as I felt like I couldn't concentrate on a weight loss as much. Now in 2026, with a job and more control over what enters my home I got back down to under 263lbs... Currently 256 lbs, which means class 2 obesity again.
It's a small victory, but a meaningful one to me. I don't want to sit on my laurels this time, but seeing something like this is a mark of progress for me. Every day is hard, but it's worth it.
There's some days where I feel like I lost the motivation but not the discipline, and seeing those small but meaningful milestones brings back the motivation.
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Sunday, July 19, 2026
Day 1/180 : 68kg -> 56kg
Hi everyone! I'm starting my weight loss journey today and wanted to post here for accountability.
I'm 21F, 167.4 cm, 68 kg, and my goal is to reach 56 kg over the next 180 days. This is the first time I'm committing to a structured plan instead of trying random diets.
My plan is pretty simple:
>Eat in a calorie deficit
>Cut out added sugar
>Walk at least 10,000 steps every day
>Do an evening workout
>Focus on balanced, high-protein vegetarian meals
>Drink plenty of water and get enough sleep
I know progress won't be perfect, and I'm expecting there will be good weeks and difficult weeks. My goal is to build habits I can actually stick to rather than lose weight as quickly as possible.
I'll be posting updates here from time to time to stay accountable. If you've lost a similar amount of weight, what advice would you give someone starting out? What mistakes should I avoid?
Thanks, and here's to Day 1! 💪
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Trying to get enough protein in with a severe lactose intolerance
Basically what the title says. My goal is to get 113g of protein each day. All the recipes/tips/weight loss and nutrition videos and posts I see online are people essentially living off Greek yogurt, cottage cheese and whey. So much weight loss and nutrition content isn't for me because everyone uses cheese. I wish dairy free yogurt had the same amount of protein as Greek, cause I would just swap it out but it has almost no protein. I can only do eggs and packs of tuna for so long... Dairy free/Lactose Intolerant people give me all your hacks and tips to load up on protein!!!
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Is this plan too aggressive?
I’m a 5’11 male who is 31 years old, and I started my weight loss journey at 215 lbs. The main goal that I have is to cut heavy amounts of fat/weight because I want to slim down so that I can start lifting weights from a very low BMI/weight starting point.
The last month or so I’ve been walking, starting from a completely sedentary lifestyle and at first did 3 miles, crept up to about 4 miles, now 5, and at about 6, four to five times a week. Ive cut down to about 198 in a month and a half. I wasn’t watching what i was eating too much, just literally putting in miles walking and maybe cutting some deserts etc.
I was originally thinking 180 lbs by end of August, which is about 18 lbs in a month and 10 days, which kind of felt too aggressive. Then I thought maybe I could do 160 by Christmas.
From what I was seeing, my daily maintenance calories with my level of exercise is around 2700. Given that the daily average calorie burn for a week walking 24 miles a week is 340 or so.
But I’ve been able to maintain about 1500-2000 calories in while still walking 6 miles 4 times a week. Thanks in part due to caffeine from energy drinks. In some cases doing more, like yesterday I walked 7.9 miles and only ate 2000 calories, so that’s a deficit of about 1500 just yesterday.
I’m pretty motivated, because I’m in the process of getting divorced and I am in the prime age of my life so I want to get an extremely toned and muscular physique, but I figure 160 will be too low, and I will naturally gain back some of the weight, maybe to 180 or so which will be a good starting point to start bulking.
For those that have done a similar cut, is this sustainable? I also have EoE, and honestly have felt better eating less anyway, because I get heartburn fairly easily.
Does anyone have recommendations on continuing to get the recommended vitamins and minerals while cutting so many calories? Of course I’ll ask ChatGPT as well but maybe some people here have specific advice for my weight/gender/goal set
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Saturday, July 18, 2026
Advice for getting back into the gym/deficit?
Hello all. I have been at this for a few years and have gone from 222lbs to \~158lbs. Im not sure how relevant it is but i am 20F, 5'4". I have primarily used a calorie deficit for weight loss, however I started going to the gym and really enjoyed watching my endurance and strength increase and have been going at that for a while. I am seeking a career that requires a high level of fitness and would like to get into more calisthenics style workouts, but this obviously requires that I lose at minimum another 20lbs, which is where I think id be happiest. My GW is 130-140lbs with great muscular fitness.
I have been plateaued for a very long time. I was around 160 at the beginning of this year, and I finally got to sub 160 a few months ago. My lowest was 155 but I have been gaining weight more recently. I believe a potential part of this issue is I began donating plasma to support my income, but im not entirely sure. Ive seemingly been losing a lot of the control ive had over my cravings. I know that donating plasma makes you a little hungrier, but ive actually had no energy to go to the gym or even do home workouts. I was donating twice a week, im going to try and drop down to once a week.
Im still worried this isnt the full issue, as even today (days after my plasma donation) I do not have the energy to go to the gym like I used to. My deficit is \~1400-1500 but this has been impossible for me to stick to recently and ive been exceeding this. Has anyone experienced this, specifically after having lost a substantial amount of weight and trying to lose the last 20 or 30 lbs? What did you do to give yourself the energy you needed to get back into fitness?
As a final note ive honestly been a little shocked because comparing pictures around 180-190lbs to now look almost identical to me. Im not super concerned with my physical appearance, moreso im upset that it seems like the fat I need to lose to better control my fitness is not decreasing in the way id anticipate it. I guess thats more just a rant than anything. But im curious if anyone else has experienced this and what their thoughts were.
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Anyone else struggle to believe the scale?
I can see the numbers going down. I know my calorie deficit is working. People have been mentioning it to me. Hell, I've even seen a subtle difference physically.
Today the scale said I was at 202, which is 20 pounds lost. I can't help but feel like that isn't true.
It's so strange because I know it is true, but I've always had this thought when it comes to stuff like weight loss: this won't work for me.
Obviously it has, and I know factually the scale is going down and the measurements are changing but I have this weird self doubt in myself.
Has anyone else experienced that?
Also, my weekly average seems to go down by 3 pounds a week. Is this normal? Most sources say 2 pounds is the healthiest, but I'm eating at a normal deficit. I'm not complaining but I'm worried that I'm doing something wrong/unhealthy.
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LoseIt app question - calorie calculator (plus a small vent)
Hi all,
5’6” 36F here. I started using the LoseIt app a little over a year ago. I was lucky to lose 45 lbs over the course of about 5 months, and when I was at my “smallest” (185lbs), my daily calorie count to lose 2 lbs/week was in the low 1300s. I tend not to count exercise towards my calories as it never helps with weight loss.
After a couple months of stress eating I’m up at 200 lbs and back on the program. My question is, if 1300 calories/day was my calorie allowance at 185, what’s going to happen as I get closer to my goal? Is my allowance going to get below 1200, which everyone says is too dangerous to go below? Right now I’m seeing zero progress after 3 weeks at around 1600 calories/day, and I’m trying to restrict it even more, but with my exercise plan I don’t know how I can sustain 1300/day when I’m so hungry after my workouts, let alone below 1200/day.
A few things to note:
- My goal weight isn’t super ambitious, just 160 lbs, but at by the logic of the app it sounds like I’ll have to eat like a traditional supermodel to reach that weight.
-I do track my fiber and protein, but as an unemployed pescatarian ( in other words) I only eat fish but can’t afford to eat much fish), I often fall about 20g short of my daily protein goal, unable to reach it without exceeding my calories. I also drink plenty of water (at least 100 oz/day)
-My current workout routine is 4-5 days/week on the the elliptical for 20-30 minutes, one 75 minute intensive hot yoga class, one 75 minute light yoga class, and one 60 minute hot Pilates class (though I’m hoping to bump up the Pilates to twice a week and ditch the elliptical altogether). Also when the weather isn’t terrible (I live in the Midwest), I’ll walk my dog 1-2 miles/day.
Tl;dr - will I have to start eating below 1200 calories a day as I get closer to my goal of 160 lbs, based on my 1300 calorie limit at 185 lbs? If so how do I manage that with a moderate-activity lifestyle?
Thank you in advance - if any questions arise I’ll post the answers here as an edit, rather than respond to individual comments
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Be aware of the social media coaches that try to encourage unhealthy / unsustainable weight loss methods
I think online fitness coaches are fine for the most part, but there’s also some of them that encourage unhealthy weight loss methods. I’m not gonna spread his username everywhere but an example I’ve seen of this is this one fitness coach who tells his clients to ONLY eat these tiny plates of meat and veggies with 1 protein shake a day and nothing else, he’s seriously said in an Instagram reel “ for your breakfast you’re only gonna drink one protein shake”Like he’s telling you you CANT eat anything else. I’ve seen some of his posts even go as low as promoting a 1,100 calorie diet for everyone. There are people paying for his services just to eat a miserable diet for months on end. It’s just about a calorie deficit at the end of the day, and of course you should prioritize Whole Foods for the majority of your diet as well for optimal health while fitting in some of your favorite foods that you enjoy to make your diet more sustainable/ enjoyable. Some influencers just try to make it as rigid as possible, which I think can keep some people stuck/ makes weight loss way harder than it already is.
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Friday, July 17, 2026
Mini lean bulk to breakthrough 6-8 week long weight loss plateau
Like the title says. A little background, I’m 5’10 male that weighed 220 September 1 2025, I got down to about 170lbs as of May 2026. Since then I’ve been bouncing between 167-170 pounds for the last few months and can’t seem to break below 166.5 pounds. So all in all, I’ve been at a deficit for about 11 months, give or take a cheat/re-feed day here and there.
As far as fitness and diet, I’m eating 1600-1900 calories, I do 1 hour long boxing cardio classes 4-5 times a week, and like 3 times a week. The calorie numbers are NOT including expenditure during cardio and lift days so it’s possible on those days I’m getting as low as 1300 calories after cardio calories are accounted for
The question I pose now is what if I did a mini bulk for about 2-3 weeks to build some lean muscle mass as well reset any metabolism slow downs. Then I would resume cutting and try to eventually hit my goal weight of 150. My maintenance is about 2300 calories, so I would aim to eat 26-2800 calories for a 2-3 week period
Has anyone done this, and did it help your plateau? Would I just be better off eating at maintenance for a few weeks then going back to cutting? My thinking is, if I’m going to put eat extra calories, I might as well go extra hard lifting and turn some of it into muscle mass. Can any significant amount of muscle even be put on in a 3 week bulk or will it mostly be fat?
If anyone could provide personal experience, that would be great. It’s been real demoralizing cutting hard these past two months of summer time, and putting in a lot of work in the boxing gym/cardio and not seeing any scale progress.
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Will I end up skinny fat with my current routine?
I’m 5’2, 61-61.5 kg rn. As females we tend to have higher body fat percentage and since I’ve started losing weight I’ve been worried about looking fat regardless of losing the weight. Cus skinny fat exists. Unfortunately.
Now I’m a student and I don’t get much time in a week to spend my time exercising at home, let alone going to the gym.. although I do have a stationary bike and I use that thrice a week for about 20 minutes. Aside from that I walk about 7k steps everyday. On days I’m more active I get about 10k.
I don’t do strength training and that’s what u need to build muscle/tone up no? I also just eat in a deficit without focusing on getting every macros nutrition and what not right because I really haven’t got the time to nitpick and recheck everything 🥲. I’m so disappointed in myself for it but it’s really tough being a student, living alone, focusing on studies, on weight loss all at once. So the best I can do right now is just eat whatever I have at home and eat around 1200 calories to be exact.
Most of the time I don’t even go close to my protein goal because I live in a region where carb/fat rich stuffs r our main source of food, not protein rich ones.
At this rate, I might lose the weight but still end up looking fat and soft no?
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What is the realistic timeline and how can I improve?
I am 26 F. Around late April, I decided to take care of my weight. At that point, I weighed around 84 kg. I started weight training for 1 hour 3 days a week using a PT. Slowly started being in deficit. But it was never perfect because of every weekend bingeing. Once I started noticing small changes and definitions, I started to walk on treadmill daily for around 3km on incline at 4km/h.
Now I weigh 79.8 kg. I have decided to maximum avoid outside food since I don't know how to control myself. For the past few years, life has been really tough for me and my family - multiple deaths, health issues, job loss, mental traumas, housing issues, and so on. The only way I knew how to cope up with this was by eating food from outside. So, 5 days a week, I used to eat clean but would consume chocolates around 800cal 3 - 4 nights a week, 2 medium pizzas ( fast food joints ) during the weekend, and soft drinks with it.
Now I'm trying to do strength training 6 days a week, treadmill incline walking for 3km at 4km/h, trying to eat 1500 kcal or less per day. Also avoiding junk food and sweets altogether.
I'm aiming for around 55 - 56 kg. What is the realistic timeline ? Also what can be done to improve my weight loss journey?
Honestly, seeing improvements in my body and weight loss progress is bringing me some joy in my life, but I don't want to set unrealistic timelines that would disappoint me. Any advice and support is appreciated ❤️
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Thursday, July 16, 2026
50 lbs gone. Not linear, but it works!!
SW: 180 lbs (81.6 kg) CW: 129.4 lbs (58.7 kg). I am 5'3" (160 cm) and 32F. I lost most of the weight December 2023-October 2024, going from 180 to 132 in about 10 months eating 1400-1500 calories a day and prioritizing protein. I was vegetarian at this time so I supplemented protein a lot. I was also rock climbing and walking, as well as lifting maybe 3 times a week.
Took a "maintenance break" and gained back up to 139 from October 2024 to June 2025 😬 and got back down to 131 in October 2025. Gained again to 135 from October 2025-June 2026. Stayed active throughout with lifting, yoga, pilates, and a lot of walking (10k+ a day)
I work in special education for a public school district and have definitely noticed a gain/loss pattern that I'm determined to break this year lol
This morning, I saw 129.4 on the scale. Breaking 130 lbs has felt IMPOSSIBLE for the last couple of years. I attribute it to getting my ADHD, food noise, and comfort eating under control, as well as learning more about nutrition, and separating food from emotions. Now that I'm at a healthy weight, using a food scale to measure everything is crucial. I eat the same meals often. I have a go-to grocery list to lessen decision fatigue even when I haven't meal prepped because I'll always know what to make. I aim for 120+ g of protein a day and now usually stay between 1200-1400 calories of whole foods with little to no snacking. I'm still getting about 8-10k steps a day now that it's summer but my activity has gone way down this month because I'm finishing university (late, i know) and taking teacher certification exams. Weight loss in this range has been slow but steady, especially when compared to losing 6-9 lbs a month back when I was class 1 obese lol
Aiming to get serious in the gym again in August after taking my last exam and planning on slowly increasing my intake a bit once I get more active again. My original goal was to get to 120lbs but I mostly want to lower my body fat %. Using the navy formula I'm estimating it to be around 27% right now and I'd like to get to the 22-24% range. (Apparently can't get a Dexa right now because I have healing piercings I can't take out??? I haven't asked about glass retainers yet.)
Just wanted to celebrate myself. I worked hard!! It's not always smooth sailing but it's possible!!
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NSV *kinda*
I'm down just over 50lbs. My husband has not made much comment on my progress. I asked him not to because he doesn't celebrate me in a way I feel celebrated.
He started off kinda making comments like "of course you're going with the vegetarian omelette" or "are you sure you can eat that?"
These comments are well-meaning and supportive, but I was and am still feeling insecure about sharing my weight loss with anyone. I don't want excess commentary on my choices from family and close friends.
Anyways, tonight when we were having our adult time, my husband went to grab my thighs. They've always been his favorite part of my body. *Cue pause* and barely audible "wtf??"
I was like "what's wrong?"
And he said "Well I guess I just hadn't realized how your body has changed. There's a lot less to grab than there used to be" (MASSIVE EYE ROLL to this bc I haven't dropped any pants sizes)
I was torn between feeling flattered and self conscious. I told him when I started that I'll likely wind up with loose skin and he said he would love me no matter what. Anyways, there's my kinda sorta NSV for today!
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