Self perception 20kgs down after a break

I’ve lost 20kgs in the last year, I’ve got another 10kgs or so to go but due to travel and other commitments I’ve been on a bit of a break for around five weeks.

I’ve been maintaining - but what’s interesting is how my own self image has changed. When I got to 20kgs down I was really impressed with my achievement - I’d never lost this much before! I loved how much smaller I looked etc.

But a few weeks of maintaining and it’s like my brain has made this my new normal. I’m not particularly excited by how I look, and now all I can see is that I still have a fair bit to lose. I don’t hate how I look, but I’m not like ‘wow I don’t recognise myself’.

Also I was checking out some old photos of me over a year ago and something else shifted - I can’t believe how big I looked! That was just me for most of my life so up until recently, in my head, that was just me.

It’s so interesting what weight loss does to the brain!

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Possible metabolic adaptation? Help me keep my sanity 🥹

Hi all! Thanks for any help or advice in advance.

I’ve been on a significant weight loss journey and am down already 120 pounds since 1.5 years ago. I started by being prescribed a GLP one when I was diagnosed as type two diabetic. Immediately, I started walking and changed everything that I put into my mouth.

I wanted to stop losing muscle mass so I decided to start lifting 3 to 4 days a week on top of my steps every day about six months ago I have seen my number drop, but for how much of a deficit I am supposedly in I should be losing at a much more rapid rate. I know I am gaining muscle at the same time, but I’m getting frustrated because I should be seeing much more significant results in the overall fat loss and measurements of my body. I’m 40 years old, 6 feet tall, and about 261 pounds. I do have a significant amount of muscle on my frame. I walk between 12 to 15,000 steps per day and my total daily energy expenditure is usually somewhere between 3400 cal to 3800 cal on average. I eat roughly 250 g of protein per day under 300 g of carbohydrates and keep everything under 2600 cal.

Since my rate has been greatly reduced at which I’m losing fat, could my body be going through potential metabolic adaptation? Any thoughts or help would be incredible.

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How to approach still having a long way to go, but also feeling very burnt out by weight loss journey?

Hi, everyone! I’ve posted before, but I’m 32F, 5’3 and 178 lbs right now.

As a bit of a part two on this recent post, I’m happy to share that I did not renew a plan with that dietician. I spent thousands of dollars (literally) on what basically came down to a combo of feeling like she was slow rolling my weight loss (~206 lbs in January 2025-178 now), not feeling like I was truly getting the accountability I was paying for, and frankly, half ass responses that were increasingly, clearly AI.

The gist of my frustration for a lot of 2025 and most of this year can basically be summarized as: Yep, I get it about being kind to myself. I REALLY do, but I also need to make progress so I’m not in a weight loss phase forever and can move to maintenance.

… and that’s still my frustration now, on my own. I have MacroFactor. I know how to log, weigh food, etc.

But because I’ve been in “calorie counting/weight loss” mode for 19ish months now—where it feels like my whole life revolves around it—I’m tired.

I don’t really want to do a diet break (already did that for 8 weeks with the dietician months ago), but because of this exhaustion I keep feeling so susceptible to a loop of 3-4 days really on track (she was trying 1300-1400 for me for a bit, but I’ve been going for 1400-1500 now), then 2-3 days each week where I just kinda get into “screw this mode” and eat higher.

So … how do I make meaningfully progress when I’m so mentally exhausted?

My stats, for reference:
32F, 5’3”
178 lbs right now
I have a desk job
I run 3x/week (two are 30 minutes, one is a longer 3-7 mile run),
I walk at least 6k steps a day, sometimes more
I weight lift 2x/week most weeks

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Mom obsessed about my weight

What I find really funny is that when I was 129KG eating sweets, chocolates and all kinds of junk food my mum would make comments like “you need to get rid of that belly,” “you’re bigger than all your siblings.” Now that I’ve decided to cut out all the sugar and eat clean I’m suddenly “being brainwashed” and “taking this thing too far.” I currently weigh 92KG and really proud of my progress.

Every single day she’ll come in to the kitchen to see what I’m making or eating with comments like “that’s not enough food” or “too much eggs isn’t good for you,” “you body still needs sugar.” Genuinely STFU!!!

I went out clothes shopping yesterday and realised that I can now fit into Medium sized clothes when before I was wearing XXL. Now my mum is trying to put me down saying “is this what you’ve come to, you can’t become slimmer than your brother” who is 10 years younger.

I say all of this to say, this is only going to make me lose more weight just to annoy her even more. No one gets the right to dictate how I want to look and feel within myself. I always hear her whispering to my sister about my weight loss and I hear every comment. I’m very glad that I’ve never cared what ANYONE thinks about me.

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I'm 220 lbs with BMI 31

I have gained a significant amount of weight over the past year due to a health issue that has now passed. I am now keen on losing weight and get back to my pre-morbid weight of 170 lbs. Considering I am looking to lose about 50lbs, how long will this journey take and any important things to keep in mind ?

As for my current state, running feels 'heavy' and so does any physical activity. It's a little daunting for me to go from a healthy weight to something so high. I have heard success stories in the past so I am definitely motivated to make it happen, I am just looking for some guidance/tips to make the journey smoother and hopefully quicker.

Also do you recommend any programs or personal trainers (cost is OK), specifically geared towards rapid weight loss in a healthy manner ?

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Is it okay to hit protein goal only 5x a week?

I’m f20 5’4 150lb, Monday through Friday I lift each day and hit 15k steps each day. I eat 1500-1600 calories with a minimum of 130g of protein. I go out alot on weekends tho. So on weekends I drink alcohol, eat fast food, and don’t hit my protein or step goal. But on weekends I stay in a deficet, and I eat 1400-1500 calories. So basically on weekends I don’t have a step goal or protein goal, and do whatever I want , within a deficit. Will this highly affect my body composition or weight loss goals?

Will eating junk and drinking alcohol within a deficet most weekends negatively affect the way my body looks, or my weight loss goals?

For example, this week I went out on Saturday and had tequila and pizza within a deficet. And my weekly average macros were 34%fat 30% carbs 34% protein. 54.4g fat, 116.9 carbs, 129.8g protein. Lifted and 15k steps 5x average calories 1500-1600. But sometimes my protein will be like 110-116g average

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Losing weight on legs

I am an 18 year old asian man and like- throughout my teenage years I’ve always had bigger legs compared to my body? This summer starting from may to august i went from around 140 lbs to 124 lbs. I see a huge difference in my chest, arms and face, like they’ve gotten muchhhh thinner than before, but my legs still kind of look the same? They’re definitely like a little thinner but they‘re still kind of big.

Most of my weight loss journey has been cutting calories, eating healther and just walking more. I don’t really go to the gym that much (like around 2 times a week on a good day skfnkskfk) so i’m wondering if that’s something i should start on?

but yep it’s been a struggle losing the leg fat while the rest of my body loses the fat

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NSV First time in 10 years I’ve bought jeans at a regular store

I (57F) started my journey of weight loss and better health on Aug 13, 2025. To date I’ve lost 97 lbs, starting at 261 lbs and now at 164 lbs (5’3”). When I started I was wearing 24W jeans, which is a 44-46 waist. Today I bought regular Levi jeans at a regular store, size 14, or 32.

I still have weight to lose but I started at morbodly obese (Class III) and now I’m in the overweight BMI category.

I was diagnosed with type 2 diabetes just after starting my weight loss journey. My A1C wae 6.9. After several months of only calorie counting and exercise, and losing 35 lbs, my doctor put me on Metformin and Ozempic. My A1C is now 5.2.

I feel so much better mentally and physically. Cut out all junk food, eat lots of protein and fibre. Ozempic has been so good for me. It cut the food noise entirely and my appetite decreased a lot. I feel full so fast. I often wonder if that’s how all the regular sized people are through their whole lives. Sometimes I feel a bit jealous because weight/overeating has been a struggle my WHOLE LIFE. But that’s just life I guess. Not fair, but no point in complaining or comparing.

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Crying a lot after weight loss

For the past 10 Months I’ve been on Mounjaro. When I started, my weight was a little over 100kg, and at a height of 172cm I was obese. Now my weight is 65kg, and I feel great.

However, in the past weeks I’ve been getting very emotional seemingly out of nowhere. I would suddenly get the urge to cry. I was never someone to cry a lot, maybe a few times a year, so this is definitely something new for me.

When I get emotional, I try to understand where those emotions are coming from, but I can’t make sense of it. My life has been going steady this year and I don’t really have a reason to get so emotional out of nowhere.

Maybe someone has experienced something similar and can share their experience?

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How do you deal with body dysmorphia/impatience/anxiety while losing weight?

Hi everyone! Long time lurker, first-time poster. In about three months, I am down 35 pounds (27M, 5’10”, SW 253, CW 218, GW 170-180). Obviously, I am thrilled at my progress and am proud of how far I’ve came after years of hovering around the 250-270 mark with little to no progress.

I’ve switched to clean eating and calorie counting, with minimal processed foods and foods that are as close to the source as possible. I am also quite active; I completed my second triathlon about a month ago, but only recently have really honed in on my diet and actually started losing weight. I have plans to complete another at a longer distance next summer when I’m slimmer/in better shape. But regardless of my workout, I always try to get 8-10K steps in a day.

I sit at my current weight and feel … gross? It’s part disgust about how I let my body go so wrong for so long, and part in my head thinking that even at this weight, I still don’t really like how I look. Of course, time and consistency will improve this. But this middle stage feels really weird to me.

My main motivation for weight loss was also a rough breakup, and I don’t feel as if I see myself as better looking to the opposite sex yet. Granted, I can get better at putting myself out there (my dating profile pictures aren’t updated yet, I haven’t really gone out during these past few months, etc), but the thought of not being a “finished product” yet stops me. I also want to get to my goal faster, but I worry I’m getting too aggressive and as someone with a history of EDs (binge/purge), I don’t want to get into that mindset again of that I need to turn to unhealthy habits to get there.

Has anyone else felt like this, being in a groove in which you know you’re doing a lot of great things but still feeling down?

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Weight changes

Hi everyone—looking for advice.

I’m a 5’9 female in my late 20s. For most of my adult life my weight has fluctuated in the mid 140s (healthy BMI). Last year due to some life changes & stress I had restricted eating habits and lost weight to 120s (underweight BMI). The past year I’ve dealt with binge eating and stress/compulsive overeating for which I’m now seeing a nutritionist and seeking out therapy.

With that said my weight after a year of disorder/binge eating is high 150s. I feel so bloated, don’t fit my clothes, don’t feel like myself.

My goal is to long term weigh 135-140. 120s was unhealthy and unsustainable. I just miss how I looked at 135-140. I don’t have much muscle.

My plan was to eat 1500 cal (100-130g protein daily) with moderate cardio, weekly yoga, and a couple light home strength workouts weekly. I think this roughly puts me around 135 lbs by mid December.

I’d greatly appreciate KIND & CONSTRUCTIVE feedback on weight loss, calorie deficit, & general advice. Please kind words only, this has been a stressful period of my life and I’m just trying to feel better about myself.

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Need help with weight loss

I (18F) have been overweight for my whole life and I have tried multiple times to loose weight and I actually was successful one time but then I ended up gaining all the weight back + some more. Right now I’m at my heaviest I have ever been and the unhappiest I have ever been. I don’t really know what to do at this point and I was wondering if anyone had any tips or motivation to help me?? I’m trying my hardest to loose weight healthily and not fall back into my old habits (eating fast food + large portions). Pls pls pls anything would help

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Can’t Tell If I’m Plateauing

Been doing everything the same except I added in the gym recently, and I’ve started eating a bit more. Still getting my 10 - 12K steps, etc.

I’ve only been going to the gym for a couple weeks now (About 1 hour 2 - 3 times a week) and only been eating higher for a slightly shorter period of time. After having a really bad blood sugar crash episode and having little to no energy I upped my calories from 1500 back up to 1700. This puts me at no dietary deficit as I am not eating under my BMR, but I’ve had more energy. I know for certain I am in a smaller deficit (Before I was easily crushing 1K, now I’ve been hitting 750, I don’t really know how to factor in how much I’m really burning at the gym).

I have of course been consistently measuring and weighing my foods, calorie counting, count sauces, creamer, etc. (I’ve lost 124 pounds so far so I’m pretty with it). I’ve only had one bad day in recent memory where my partner and I decided to have a few drinks and I indulged in some of their snacks while we were drinking and I just called it 1,000 over and have already worked it back off according to my calculations.

However, I haven’t been seeing the scale dropping any and I have not plateau’d for more than a couple weeks before. I feel like it’s too soon for me to have noticed any sort body recomp, but I did have my partner who sews and tailors measure me and my waist has shown a two inch drop since a month/month and a half ago, which is confusing?

I know that sometimes starting to work out will cause muscles to swell and hold water, but idk. I’m feeling very demotivated rn because I’m used to seeing a steady, consistent drop and the scale not moving has been eating me alive.

Every time it doesn’t move I think about all the goals that are getting pushed further away. I wanna finally be a healthy weight. I want to stop being obese. I want to feel attractive. I want to feel confident enough that I will look good in wedding photos so I will stop pushing off mine and my partner’s wedding.

I’m 255 pounds as of the scale this morning and I just keep thinking to myself that it shouldn’t be this difficult. I’m not small enough yet that the weight loss “should be hard yet” if that makes sense.

So I guess it comes down to. Do you guys think I am plateauing, going through body recomp, still losing but water weight is kicking my ass, or going crazy? (Last one is probably true no matter what else may be).

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Rant: I’m so tired of thinking about my weight all the time

I’m 35F, 5’7”. For most of my adult life, I weighed around 130–135 lbs and wore a size 4. For the most part, I was happy with my weight and how I looked. I ate reasonably well and exercised regularly. I was really into running in my 20s and later did 9Round boxing workouts. I never felt like I had to fight to maintain my weight, although I did make an effort to eat well and stay active.

Then came 2023, which was probably the worst year of my life. Within the span of a couple of months, I lost my job, needed emergency surgery a few weeks later while I had no insurance, and then my father-in-law died. I became depressed and started having a lot of trouble sleeping. My doctor prescribed mirtazapine, an antidepressant that could also help me sleep.

What I didn’t know at the time was that mirtazapine can significantly increase appetite and is sometimes even prescribed to help people gain weight.

Between the depression, stress, medication and everything else going on, I gained about 30 lbs. By February of last year, when I was weighed at a ketamine therapy appointment, I was 160 lbs.

I couldn’t believe it. I started counting calories and exercising more regularly, and I talked to my psychiatrist about the mirtazapine. He eventually tapered me off of it.

As of today, I’m down to about 140 lbs.

I know I should be proud of losing 20 lbs, and part of me is. But this might sound ridiculous: it’s been killing me that I still have another 5–10 lbs I want to lose. There are days when I look at myself and genuinely feel like I haven’t made any progress at all, even though objectively I know that isn’t true.

More than anything, I’m just exhausted from thinking about weight loss all the time.

I was tracking everything I ate in MyNetDiary, but I stopped last week because tracking meant I was thinking about food basically all day. How many calories are in this? Can I have that? How much have I eaten already? How much do I have left? Should I work out today? Should I work out more? How many calories did I burn?

I’m so tired of it.

My husband and family tell me, “You look great! You don’t need to lose any more weight!” And I know they mean well. But the problem is that I am still uncomfortable with how I look. I miss feeling at home in my body instead of constantly evaluating it.

At the same time, I don’t want food, exercise, and my weight to take up this much space in my brain anymore. I don’t want every meal to feel like a math problem or every workout to feel like something I have to do to make up for eating.

I’m just tired of fighting with myself over this.

Has anyone else gotten to this point? How do you work toward feeling comfortable in your body again without letting weight loss completely consume you?

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Non food based rewards?

So I have been making good strides recently by walking a ton. Almost 200 miles and I’ve lost over 20 pounds. I’m feeling like I finally figured out how to lose the weight, and it’s been largely due to setting rewards for myself. Giving myself permission to take a day off work and going to the beach. Getting myself proper sneakers. Buying myself new headbands (I had been using bandanas).

Does anyone else have suggestions for non food based rewards? Preferably items that would aid the weight loss journey or help me recover (such as self care items).

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STRUGGLING. Postpartum and can't lose weight. Please help!

HELP!

I lost more than 40lbs 3 years ago after gaining over a few years from sedentary lifestyle and a pregnancy. I counted calories and got into running and a bit of weight lifting. It took about 5-6 months to lose most of the weight going from about 210lbs to 165lbs. When I would exercise I wouldn't adjust calories unless ravenous, which sped up my weight loss a fair bit. I looked and felt great. I kept it off for two years heading into a pregnancy.

I now have a 3 month old baby and 30lbs to lose again. I am 203lbs and would be happy even being 175lbs or so, and get down to 165-170lbs when I am done breastfeeding (I am exclusively breastfeeding). I am 5ft 10.

I tried to start calorie counting again 1 month ago. It has been so hard to stay on track. Despite accounting for breastfeeding calorie burn and only trying to lose 0.5lb per week, I am ravenous and often going over my calorie goal. I think it is a combo of breastfeeding hunger, but also the sleep deprivation with my baby leaving me kind of dysregulated and disinhibited? I am getting comfort from eating. I am not depressed or anxious and have a longterm therapist, I'm just tired. I am just struggling so much to commit to the calorie deficit and have often set myself up for failure by noon with only like 400 calories left for the day at that point!

So, I thought I could aim for maintenance calories instead, but get back into running and not adjust calories for exercise so at least I'd be really gradually losing weight. I started running slowly and severely messed up my ankle (had previously sprained it and reaggravated it badly). So now I can't run or even go on long walks! I am awaiting a physio appointment.

Should I just give up and try again in a month? I dread the idea of going back to my professional job in 6months fat (I started after losing weight last time) and going home for Christmas fat. I hate my family photos from 4 years ago where I look so huge and puffy and uncomfortable.

Any tips or advice or encouragement welcome!

Edit- last time I lost weight I had stopped breastfeeding and was 18 months post partum. I don't want to wait that long again 😭

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Naturally "full" face makes the process of weight loss more annoying

Hi!

Went from 71 to 61kg (156~134lbs) in about five months (male, 29, 177cm). I've improved my body composition and look obviously thinner. I can see the vascularity on my lower stomach and thighs, dropped pant sizes, the works. I'm not a gym dude, so I just walk 15~15k steps daily, and do some calisthenics.

But my face and neck are still on the thicker side. I have an oval face and full cheeks that only started getting slightly slimmer now.

I've been 100% consistent with my caloric intake on weekdays, and rarely go a bit over on saturdays, but I've recently went on a 5-day binge (saturday to wednesday, was on vacation), and just the bloating from water retention and such is enough to ran my face back to what it was before I lost the ten kilos.

Obviously, going on a weight loss journey makes you susceptible to some sort of visual warping of what your body actually looks like, but being a (literal) big head on a slim body is fucking me up. The fact that slight weight gain can give me back the little bit of cheeks that I lost is also really annoying. I also don't have much more fat to lose before I start getting into "too light" territory, so it's not like I can keep going lower until I see some more obvious results in my face.

I've seen people comment that it's good to have a fuller face while young, because we naturally lose fat in our faces as we get older. I'm almost thirty and still have the same baby face from yesteryear!

How are you full-cheek'd boys and girls coping?

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In the past two days ive hiked about 11 miles and have realized I have limitations.

Im about 6 months into a "whatever works" weight loss program and have decided that im not comfortable in a gym but theres a beautiful farm/walking trail where I can walk until I fall out. 6 months ago I was 325 and at my last weigh in (yesterday) I was 290. I have been wrestling with...I guess my mortality. I have a 7 year old daughter and a wife I want to be around forever.

Yesterday was 6.5 miles in two hours, today was 4.5 in about 1:40 bc im middle aged and my knees decided it had asked too much. Found a good walking stick and made it back up the hill.

All in all I feel very proud of myself but wanted to ask others how they mitigate knee pains on a decline. The elevation is only about 400 ft but a solid half mile of the loop is on an incline and about .75 of a mile on a decline.

Is it as simple as "dont do this shit on consecutive days" or should I be trying to find more nuance in how I approach this?

Thank you for reading!

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Weight loss tips as someone who’s lost a good bit of weight

TLDR: Get your protein, move your body, eat healthy.
1. New foods
Find the “new” foods you love, whether it’s new vegetables, new fruits, new fancy water mixes, new diet sodas to replace the full sugar ones. For me, I try just about every vegetable out there, if given the chance. If there’s a new vegetable I haven’t heard of before, and I see it online or in store and I think I might like it, I try it.

1. Make movement accessible and easy. (This is what I did.)
   Put a pair of dumbbells by the end of your bed, seriously do it. When you get up in the morning do 10 bicep curls, 10 overhead presses, 10 bent over rows, 10 tricep extensions, whatever you feel like just toss the weight around a bit.

2. Move in small chunks (get your steps in.)
   10k steps in 1000 steps 10 times a day or however you want to do it but it really does help.
   Most people do a couple of 30 minute walks a day.

3. Fiber, protein, and water.
   I can’t stress this enough. Fiber keeps you fuller for longer, protein supports muscle and all kinds of healthy body functions, water is essential for cellular function and also keeps you full. Legumes are an excellent source of fiber and protein.

4. Buy a kitchen scale and learn to use it.
   Calories in, calories out, that’s the thermodynamics of weight loss assuming all other things are equal. In this journey, you will find it a heck of a lot easier to lose weight if you track what you eat. Consult the advice of a medical professional if you have extenuating circumstances. (not limited to disability, diagnosises, health issues, ect.)

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How to survive Raclette season - a possible answer

A year ago, u/gougeresaufromage asked a very important question, as Raclette season will soon be upon us... again. While having the real deal is something that should not be skipped once in a while, the repetition of Raclette Saturdays will throw a spanner in anybody's weight loss journey.

I searched the answers that were then provided, and I am surprised that no one mentioned cancoillotte as the perfect alternative to raclette cheese. Raclette clocks at 3.4 kcal/g, while a rich cancoillotte is only 1.7 kcal/g (and some are even less than this), while still providing over 13% proteins. This cheese product has been well known and used by gym goers for decades in my neighborhood.

Cook those potatoes, and simply put some cancoillotte on top of them instead (various flavors are available: garlic, yellow wine, wild garlic, etc.). While you must not forget the pickles, please drop the charcuterie: no matter how tasty, It has no place in a Raclette.

Bon Appétit

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