Extremely lost

I have been feeling very lost in my weight loss journey. I struggle with pmos and ADHD so day to day is a big task.

Being consistent and disciplined is very hard and no amount of self love or self pity is helping me and feels like I have fallen off the bandwagon and that nothing is going to help.

Anyone experienced this and how they have gotten back to their routine and way of doing things and getting motivated and disciplined.

I was thinking maybe an accountability group or buddy might help me but I am very alienated from my friends and family because of starting a new job and quite honestly am feeling the worst I have felt in years.

So, here I am daring to say the word HELP to a bunch of kind internet strangers !

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How do I achieve a build

Hello, I'm a completely fresh start, I've never worked out or desired to, but I recently want to start working out, but I can't find anything online that understands what I want to achieve.

I currently am 5ft 10 and around 18 stone , and all I know is I want a slim but not over muscly build where I can't see my veins because I hate veins, they scare me😭, I found that I need to aim for 15% body fat and that all I can grasp,

I would ideally like to know what workouts I should do and maybe like a plan on how to achieve this build, I've looked and toned is too much muscle but skinny is too little

If any advice or weight loss / work out plans could be shared that would be brilliant because I have no idea what I am doing.

So just a reminder so it's all together

Currently 5ft 10, 18 stone,

Dont like veins at all

Want to be not skinny but not muscly, something in between

And would appreciate advice

Thankyou

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[F] 50kg+ down! Saggy skin and clothing advice needed!

Hi everybody. I’ve been on my weight loss journey for a year now and loss has been moderately fast. As expected, I’ve been left with a lot of excess loose skin on my upper arms, breasts, stomach, buttocks, and upper inner thighs. Of course, skin removal surgery is on the table for once I’m at my GW and maintained it for long enough, but until then I can’t do anything about it other than building muscle which always has a limit without juicing (which does not interest me in the slightest).

I ordered a pair of shorts that end just above where my thigh skin sits. They fit wonderfully, however my saggy thighs steal the show in a less than desirable way. I have control undergarments that do the trick especially for my stomach, but they don’t extend down to my thighs and would be on show if they did anyway. I would rather not have my control wear visible In the first place too.

Considering I’m maybe another year off until I go for surgery, does anyone here have any hacks and tricks to make these shorts and any other skirts and similar clothing pieces work with the loose skin? Maybe methods of taping the skin up or clothing combinations that would look cute with shorter bottom pieces whilst covering the sag? Maybe some particular tights that would look good under them whilst disguising or drawing attention away from the saggage? Any advice or tips appreciated!

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Advice needed on how to continue after a motivation crash

To start off i feel like some background is required.

193cm, 145kg, male, 32 years old

8 years ago i was in the best shape of my life after losing 25kg and gaining a lot of muscle. Going from not being able to do pull ups to doing 20 at once. It felt amazing. I believe i weighed 100kg at the time. From there i got into a happy relationship and stopped going to the gym and eventually just started gaining a lot of weight. The most i've weighed myself at was 156kg about 4-5 months ago.

I know how to build muscle and how to eat properly while eating in a way that is sustainable.

I started properly going to the gym again 4 months ago but i had a good attempt last year also. Basically over the last 16 months, i've gone to the gym for about 10 of them, 3-5 times a week.

First 2 months: started gym this year at 156kg and doing 3 workouts per week. Push, pull, full body. After the first 1-1.5 months i lost about 10kg (probably water weight) and that's about the exact same weight i've been ever since.

After the first 2 months: Went back to my old workout routine of push, pull, legs, push, pull, full body so 6 days a week. I also started to follow all of my calorie intake for about 2 weeks so i roughly know what every meal has in it. On top of daily gym, i do about 45min of intense walking outside. I feel like i shouldnt try to jog at this weight.

The problem: I'm having insane motivation issues as my scale is stuck. I eat about 1500 calories per day on a good day and 1800-1900 on a bad day. Either day is still well below my maintenance calories which are about 2500-3000 depending on what site to believe.

My meals consist of the same foods each week but its the foods that i love so i'll probably keep eating them:

• Minced chicken
• Cottage cheese
• A lot of salad and vegetables (volume eater)
• Potatoes
• Steak
• Salmon

I feel like i've never been stuck at the same weight for so long as i have right now. It definitely feels even worse since i've been very strict on the diet and have not gone above 2k kcal on a single day for about 3 months in a row now. Today i weighed myself at 146 and i had a insane motivation loss as my brain is telling me "another week, same exact weight"

Either i'm doing something horribly wrong or losing even a few kg will take me about 2 months on 500-1000 calorie deficit per day. Which should not be a thing at my weight and the amount i move and workout per day.

I wouldnt ask for help usually but i feel like if i fail this now then i'm done and it's going to be harder to return to weight loss journey the older i get. I want to get it done now.

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Gained ~15lbs on a 3 week binge. How should i go about losing it?

I have lost about 40 pounds over the last year mostly eating super healthy whole foods and have been maintaining my weight at about 2000 calories a day for a few months now, but for the last 3 weeks, the binge got me, for the first time in a long time. I feel terrible and feel like i have gained so much fat in my stomach and face. I am back in a good state of mind, and am ready to get back on the weight loss grind, but in a situation like this, it is super tempting to cut my calories by like a thousand for a month, which would hypothetically get me back to where i started. Is this the correct move? I feel so gross and just want to get back to where i used to be.

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Can I build muscle while on a deficit?

Hello, I’m M 18, and currently 5’10 270 pounds. I lift 5x a week. I was wondering if I can lose 80-90 pounds and still gain muscle so by the time I’m 180-190 pounds I look lean

Does anybody know what my calorie intake and protein goal should be for this goal if possible, or should I just only focus on losing the weight and then once I’m at my desired weight then build muscle. I only ask cause I enjoy going to the gym but it is kinda uninspiring if I go knowing I’m not gaining any muscle while on a cut.

I’m aware that if I wanted to do this the weight loss process would probably go slower. Also I was curious that I normally skips ab workouts at the gym right now, I was holding those off till I was leaner. Should I be doing an workouts in the gym and if I should start now which ones should I do cause at my current weight I can’t do a lot of the workouts I see recommended for them online.

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I'm finally ready to take my health seriously. I need advice.

Hello everyone,

I'm coming here because I really need some advice. I'm 22 years old, and I know I need to lose weight. I'm currently around 320 lbs, and I'm just not happy with where I am. At my healthiest, I was around 215 lbs, and I felt strong, had muscle, and was much more confident.

One of the biggest reasons I want to make this change is because I'm one of the caregivers for my parents. Watching how their weight has affected their health has been a huge wake-up call, and I don't want to end up in the same position if I can help it. I also have PCOS, which I know can make weight loss more challenging.

I'm not completely sedentary; I hike once a week and stay fairly active, but I know I need to be more consistent. I've decided that joining a gym is the next step.

The problem is deciding which one. My partner thinks I should get a 24 Hour Fitness membership, but it's honestly more than I can comfortably afford right now. I've been looking at the Planet Fitness Black Card because it's much more budget-friendly and still seems to have everything I need as a beginner. We've been going back and forth about it, and I'm feeling stuck.

For those of you who have been in a similar situation, which gym would you recommend? Is Planet Fitness enough to lose a significant amount of weight and build strength, or is 24 Hour Fitness worth spending the extra money? I'd also appreciate any advice from people who have successfully lost a lot of weight, especially if you have PCOS.

I'm ready to make a real lifestyle change. I just want to make the smartest decision to set myself up for success. Thank you in advance.

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I’m about to be in the 100s!!

Hi friends! I know this is silly, but I don’t really have anyone in my regular life to talk about this with lol. Today I am 200.1 lbs! Tomorrow is definitely 199 day and I am bursting with excitement! I have not been under 200 lbs in around 4ish years. I’ve lost around 55 lbs and am looking to lose around 40-50 more, so I’m over halfway there now! If anyone wants to drop some tips on helping to stay motivated during the later stages of weight loss I would greatly appreciate it! Take this post as an opportunity to celebrate your recent wins as well!!

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Food controls most of my thoughts

I lost 30 pounds one summer and managed to keep it off for a while, but stress during my final college project led me towards weight gain and now I am 205 pounds as a 5’7’’ inactive woman (even more than I used to weigh). I admittedly lost all that weight very fast and often fluctuated due to an inconsistent appetite, but I get sad thinking about how proud and happy I was at around 165. I don’t think my body is the most important thing about me, but I have been dieting on and off since I was a child, and the way I am always hungry and thinking about food is exhausting. I feel miserable and like a failure about how I look and like all my health concerns are my fault. I dont know why I feel this way about myself, because I believe that your weight is not a cause for judgement or disrespect.

I haven’t seen a primary care provider in earnest since I was a rising sophomore, and I am wondering if I should ask about medical solutions for my obesity, binging, and food obsession. I have never stuck to calorie counting, or really any habit throughout my life, for more than 2 weeks. I’ve read James Clear, i have tried apps both free and paid (noom, fatsecret, myfitnesspal, happyscale, and many more). I’ve vowed to work out with maximum motivation only to stop within days. I tend to eat fast, and cough painfully after eating or doing cardio. I am obsessed with my passions and graduated with honors after leading multiple projects. I pour constant time and energy into my work, but I can barely bring myself to do basic self care like brushing my hair, let alone weight loss. I do have adhd, if that could he a factor. Sometimes the idea of food is the only thing that gets me out of bed, and I will sleep through an entire day otherwise. I want this to be different, and I want to have a body that I don’t have to constantly think about. Should I try again? See a doctor? Is my behavior disordered? I dont know what I should do!

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How on earth do I work out with this schedule??

Hi all. I need some advice. I’m working on weight loss (clearly) and so far with calorie deficit alone I’ve lost 30 pounds. Ive got 58 more to go but I’m going through larger plateaus of no weight loss. I need to start burning more calories because I refuse to cut my daily limit lower than the 1400 I’m currently at. Herein lies my issue. Where on earth do I add workouts to this schedule:

5am wake up & day prep for self & toddler.
6am -7:40am commute to school.
School 8am - 4pm.
Commute back home 4 -540pm.
Parenting, dinner (toddler) bath time, bedtime 540-7pm
7-730 lunch prep & house tidy
730 - 9: Study
9-920: Shower brush teeth etc
920-11 Study
11pm Bed

I’ve tried working out while studying but it makes for a bad study session AND a bad workout. The weekends I try and do a home workout guided by YouTube but with a busy toddler weights are dangerous and I can’t always complete the workout because my kiddo wants to play and have mom time because we barely see each other during the week. I park on the very top of a parkade so I do 4 flights of stairs to get to my car. I do the stairs in my school building on breaks and lunch. There’s not a gym close enough I can afford to use my lunch break to work out and frankly I’m usually studying during that break because I’m not the sharpest tool in the shed and this is a very hard program.

What do I do here?

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Weight loss questions/advice

So I’m 180lbs and trying to loose that weight at the age of 18. I know I need to eat protein and exercise which I’m finally taking a lot more seriously. I drink protein shakes like everyday during the week, exercising and eating again protein almost everyday. But my problem is that Friday n Saturday (sometimes Sunday) I eat carbs like pizza, pasta, etc and usually don’t exercise so would that effect my weight loss journey or no? I usually eat like 4 pieces of pizza for reference.

My next question is even when I do eat crappy foods should I still do a bit of walking like will that help or no? Cuz I really don’t wanna quit cold turkey and I also just kind of hate weighing myself.

I also walk for like a mile or a mile and a half during the week with my dog so usually about like 15-20 mins a day. I’m also lifting 1 pounders sometimes too now. I only just really got more serious with it so anything would help!

Also I think a lot of healthy foods are boring as hell so are there any recipes that are good but not like “ughh I hate this” attitude.

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I weighed myself for the first time today

I posted on here a couple months ago asking if anyone else on a weight loss journey didn’t weigh themselves. I hadn’t weighed myself or known my weight for about a decade because knowing it would trigger my eating disorder behavior in the past. I don’t remember what it was the last time I knew it, probably around 240-260, but that definitely wasn’t my highest weight. It was a lot higher about 2-3 years ago after I gained more weight due to chronic illness, probably around 300-320. My guess for a year ago when I really started my fitness journey is around 280.

When I made the other post I was thinking I’d be ready to weigh myself in a couple months. I also realized that in order to make sure I’m still in a good calorie deficit I would need to know my weight. I guessed it was somewhere between 180-200, and today when I weighed myself it was 188, so actually a pretty good estimate. I don’t even remember the last time I was under 200 pounds, definitely when I was still a teenager.

Anyway, I’m proud of myself for losing that much weight, but even more than that I’ve been able to recover from my eating disorder and now have a healthy relationship with food, exercise, and my body. I don’t know what my goal weight is yet. My original goal was to just to get out of having to wear plus sizes, and I’m down to size L and between a 12-14. I’m thinking 150 then see how I feel. I’m a 5’5 woman but I also have a pretty muscular frame and do strength training, so the higher end of normal will probably be a good place for me

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People not understanding why I'm calorie counting is getting me down

Just needing to vent. I'm down 50kg from my highest weight and I've been actively focusing on losing weight for 18 months where the bulk has come off - around 38kg. However I'm now in the skinny fat phase where I've got a serious belly pouch going on that I'd like to shift. I appreciate that that part is going to be slow to get there.

But right now I'm getting really frustrated at people close to me saying "It doesn't matter, just have a day off" when I'm now trying to accurately track calories for at least some period of time (2 to 3 weeks) to work out my maintenance calories on a new exercise regime I've undertaken. People see me looking mostly skinny (arms, shoulders, face, etc) and wearing nice fitting clothes, sure I look good - tight clothes compress my belly in and my figure looks ok. But there's still blatantly a lot more fat to lose that people don't see.

Currently I weigh myself daily and I look at an average of the weight over 2 weeks. I gauge from that whether I need to increase or decrease the amount I eat depending what pace I want to lose weight at. I lost at nearly 3lb/s a week for 4 months continuously and had side effects - hair loss, sagging skin, etc, muscle loss. I've also at times really struggled with some disordered eating in the way of binge/restrict cycles and still lost weight - but I know that's harmful and I don't want to be doing that, even if it gets results on the scales.

So sure if all I cared about was looking at the number on my scales and wanting it to go down then I know I could very easily just undereat a lot and the weight will eventually come off. But I don't want that and risk side effects.

I'm currently targeting a small weight loss target (200g a week) as I'm hoping to also build some muscle through strength training at the same time. So like.. with my current activity level I simply don't know if my body can get by on as little as say 1400 calories or maybe I actually need closer to 2000 calories with this new exercise program. Current aim is 1600 calories a day and see where I'm at in 2 and either increase or decrease that by 100 calories depending on what my average weight ends up as.

I know that even looking at a week by week weight there are fluctuations/sudden weight catch ups etc and realistically I only get a clearer picture by extending my average to looking at weight over 2 or even 3 week period.

So I feel like a day off from not tracking calories during this period effectively makes the entire weeks data useless and I have to start again to figure out what my target weekly average calorie intake should be.

Maybe I'm overthinking this, but I'm just frustrated at people for not getting how much I time and mental effort I'm putting into this when they're so dismissive of me telling them I need to be careful of where I'm eating out etc and choosing only places/foods that I can get a close as accurate calorie count from. You baked me a cupcake? Great, it's likely very tasty but I'm sorry - I can't eat it. I couldn't accurately gauge whether it's 200 calories or 600 calories. Invited to a small restaurant with no nutritional labels on any of the food.. out of the question at this stage for me.

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Help! Im attempting to lose a little weight while working on creating a sustainable diet for myself

Hi all, its my first post in this sub so bear with me. Im a 25YO M who is looking to begin a weight loss/muscle gain journey. While I don't necessarily need to lose a ton of weight, as I sit at 5'10"and 185lbs, I'm looking to get rid of belly and oblique fat that Ive struggled with for years to get rid of, to the point of mental health problems arising. I just want to feel good in my skin.

Currently, I go to the gym 4 days a week and get an additional day or two of zone 2 cardio per week, though my diet has always lacked a little. So, I'm working on starting a new diet that could help me achieve this weight loss that I'm after, while also aiding in gaining muscle in its place. I'll post what I have so far below, but would very much appreciate any additional help or direction I could go.

Breakfast
Protein overnight oats
Ingredients:
Oats, Chia seeds, Honey, Greek Yogurt, Protein milk, Protein powder, Dark chocolate chips
OR Breakfast Option #2
Eggs, Meat like sausage or bacon, Bread, and Potatoes
Fruits/Other
Blueberries, Blackberries, Bananas, Pears, Strawberries, Avocado, Nut mix

Lunch
Sardines on toast with lemon, chili pepper, and green onion with a side of fruit

Dinner
Protein:
Chicken breast
Ground turkey
Ground beef
Other meats that seem interesting/good (bison, fish, or venison for example)
Carbs:
Pita bread/Naan
Spaghetti
Potatoes
Rice
Toppings:
Lettuce, Spinach, Bagged frozen veggies, Bell peppers, Tomatoes, Avocado, Pickles, Everything but the bagel seasoning, Sauces like tzatziki

Snacks/Dessert/Drinks
Protein bars, Pita chips/Naan/Pita/Flatbread with tzatziki or hummus, Rice cakes, Any fruits that I have under breakfast, Nut mix, Oikos triple zero yogurts, Protein ice creams, Dark chocolate, Coffee, Bubbly water, Protein shakes/Fairlife shakes

Where could I go from here? Is what I have a good starting point? Am I missing anything? Any help or pointing in the right direction would be greatly appreciated. Thank you all!!

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Feeling Stuck and Unsure how to Proceed

Been trying to lose weight for years, got way more serious about it in the last 12 months and really, in the last 6.

Started the year around 285. I'm a 5'11" man. In the pursuit of making losing weight as quick as possible, I have been targeting 1800 calories per day during the week with a little bit more freedom (~2100) on the weekends.

During the week, breakfast and lunch are consistent and high protein: Greek yogurt for breakfast with coffee and chicken+ broccoli meal prep for lunch. Dinner is variable but, is usually pretty healthy.

All tracked with MyNetDiary.

Six months in, I've lost 20lbs. I feel like that isn't adding up. I go to the gym 3 times a week, doing 15 minutes on the elliptical at moderate intensity (~130 bpm sustained) followed by 45-60 minutes of moderate intensity lifting. I don't always hit my 10k step goal on gym days but, I am usually at 8.5k+ so, not far off.

On non gym days, I walk 2-3 times a day and average 12.5k steps.

I work from home currently and spend 3/4 of the day standing on a balance board to try to keep the small movements going.

I am seeing progress. Waistbands being a little looser, thighs slimming down a bit, etc but, this rate doesn't seem right to me. Even accounting for gaining some muscle mass, it isn't making sense.

I am not sure how to proceed. Is it possible that I am actually eating too little and sabotaging the weight loss by being in continuous starvation mode? I don't feel hungry throughout the day but, maybe that isn't the indicator I should be looking for?

I'm going to talk to my doctor about getting in touch with a dietician and having a blood panel done to make sure there isn't something I'm missing in the medical side but, any thoughts or ideas?

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Officially lost 100 pounds in 1.3 years

22 year old 5'7 male here. I was apparently 250 lb in March, 2025. As of today, my scale says that I am 150 lb, which means I've lost 100 lb.

Wow, looking back, I'm shocked to how I was this obese for this long. I was at least overweight-obese since 2nd grade of elementary school. I struggled most of my life in finding clothes that could fit me. And now I could fit in clothes that are considered small. My BMI is at the healthy range for American standards. My waist-height ratio is considered healthy. My body fat still seems quite high but I'm sure doing a lean bulk/cut cycle + lifting weights will fix it instead of continuing to cut even further. I can run for at least 30 minutes and once ran for a whole hour.

But obviously, my journey is not over at all. I still plan on losing 10 more pounds at 140 lb to try and see if I can lose a bit more fat as I still have quite a ton. But after that, if I still look quite fat despite at a really healthy weight which I'm assuming is skinny fat, I'll stop my long awaited weight loss and start doing a lean bulk to increase my muscle mass before doing another smaller cut and so on. Thought lifting weights on progressive overload and eating high protein would get me away from that but oh well. I've heard about recomping but I hear the results for that are extremely slow so I'd rather just do the bulk/cut cycle.

I do wish I had accomplished this weight loss before college as I'm in my final year. Perhaps my social life would've been a lot better and I would've been a lot more confident and done more physical activities that I enjoy. Perhaps I could've gotten a girlfriend. But the past is the past, and my weight loss journey is nearing an end while a new journey is starting. I just want to say thank you for this long, struggling, process to becoming healthy.

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What’s a realistic expectation for my stomach?

For context - female 5’1, start weight 258 and goal weight 150ish.

What can I expect my stomach to look like by the end of my weight loss? I carry enough weight to have an “apron belly” and I’ve had two c-sections. I don’t imagine a flat stomach would ever be achievable without surgery, and that’s fine. But I was wondering if you lost a lot of weight, was there a big improvement in your “apron belly”?

So far, my face and legs have become very slender. Hips and butt have reduced in size, but it seems nothing is shifting in my stomach unfortunately.

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Weight loss is coming with a learning curve

Being on this journey has taught me many things so far. I find that the more I learn about weight loss, about the progress, the struggles and the challenges, the more I realize how little it has to do with weight.

Ironically enough, it's about everything else.

What a person old habits looks like, and what they associate with pain, and with reward. What type of movement that comes most natural to them and what type of foods they prefer as healthier options.

It's through honesty about who we are and our already habits, that we find our indvidual direction in life. And breaking good or sedentary habits is no different. Anyone who thinks they can copy somebody else's routines and expect same results, will need to think again. They need to include their own personality.

The person losing weight is the same person who must be custom - included in any routine or plan. This also goes for when we are to support others in their weight loss. We must adapt the support and shape it *around the person* rather than throwing them some generalized disciplinary module with "count calories!" or "Walk more!"

Something that's easy to forget is. *Knowledge isn't equal to appliance.* We all can know that logically, less calories leads to less weight. Or counting calories will give more information on what to cut off. Or running is healthier than couch potatoing. But applying that and making it to long lasting routines where we change our everyday habits and turn around a whole lifestyle? That's something else. And is unlikely to happen over night. It's also unlikely to stick perfectly even if we are progressing more than not. (And it doesn't need to)

Weight loss comes with a learning curve, and in that curve we will get tons of feedback. But if we or our loved ones are not careful, said feedback can turn to guilt. (And guilt is craving self destruction.)

Therefore we ought to view anything that happens , any result , *as feedback to where to go next.*

Try any ideas a couple weeks and then evaluate. (What helped? What was hard? What needs to be adjusted? What options is available for said adjustment?) Try something again. And allow the learning curve.

It doesn't have to be perfect or work instantly to count. Even ending up in slip ups, comfort, or guilt is feedback for a progress, *if you know how to turn pain in to purpose.*

The worst obstacle with any habit breaking changes isn't the changes themselves, but how we treat ourselves or our loved ones during the learning curve.

So I have come to the conclusion that weight isn't what matters the most in weight loss. Being kind and respecting the learning curve is.

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Small Weight Loss in One Year: from 48 to 44% body fat, what worked, what didn't, and DEXA images, if sub will let me post them

Last year, under someone else's post, I shared a mortifying image from my DEXA: at 48% body fat, it didn't even look human. And that was AFTER I had already started losing weight. I knew I had to make a change. Here's what I did:

JULY: joined a pilates studio, did home workouts, counted calories miserably; lost a couple pounds

AUGUST: quit the pilates studio because it turned out to be a scam, kept up with home workouts sporadically, kept trying to count calories; lost a couple pounds

SEPTEMBER: got COVID, went completely off track

OCTOBER-APRIL: stayed off track, losing and then regaining the same few pounds cyclically

MAY: learned I'm prediabetic, realized this is no joke, I can't keep screwing around like this; joined a low carb eating program through my health insurance for those with prediabetes or diabetes; began tracking my glucose and ketones daily as part of the program, but quit counting calories, as that's not part of the program and it depresses me anyway

JUNE: started to get the hang of eating in this new way; cut out sugar EASILY for the first time in my life; got rid of the joint pain and fatigue that plagued me; stopped crashing after meals; for the first time in years, WANTED to move; resumed daily walking; started doing more random exercise; lost a couple more pounds

As of today, I'm down only seven pounds from last year-- my goal was 40! But my body composition scan today showed the following:

• my bone density is still about what it was last year
• my lean body mass is the same as it was last year (which I'm considering neutral, because my LBM last year was low-- but I didn't lose any with the fat I lost, and I didn't work to build muscle, so I think that's fair
• my body fat percentage went from 48 to 44, so I'm still not near my health target, but I'm moving in the right direction
• my visceral fat went from 1.9 lbs to 1.5 lbs, which was one of my biggest concerns

Here are the things I'm going to continue doing for the next year:

• eat added sugar only on occasion (I was eating added sugar daily, and like... a mortifying amount)
• avoid the foods that spike my glucose (white rice and white breads are the biggest culprits for me)
• maintain low-ish carb ratios (I'm not really "low carb," as I find that I feel great as long as I avoid the carbs that spike my glucose-- but I find that staying under 100g carbs daily feels best)
• maintain decent protein
• check calories if my weight creeps up, but don't make calorie counting an obsession (I 100% agree that weight loss is CICO, but I've found that my body makes better use of calories when my insulin is steady, so avoiding foods that my body doesn't process properly is easier for me and makes me feel better-- eating white rice in a calorie deficit will theoretically make me lose weight, but the glucose spike that makes me fall asleep immediately after eating and keeps me in a daze the rest of the day isn't conducive to the physical lifestyle I need to be working toward)
• walk daily and frequently

Here's what I'm adding for next year:

• daily jumping exercises to maintain bone density
• a structured weight lifting routine to build lean body mass

Finally: I know my changes aren't monumental. There are so many people in this sub who have made WAY bigger changes. But I've been gaining weight every year since I was 30, so the fact that I didn't GAIN weight this year was itself a big deal for me. Learning that I have insulin resistance has been the major catalyst for change for me. Implementing small changes and feeling 10 years younger after just the first week of eating differently has changed my life. I was eating myself to death, not just in quantity of food, but in type. Addressing my insulin resistance has helped in both ways, because now that I'm avoiding the glucose spike triggers, my cravings are regulated. I've had my favorite chocolates in the cupboard since May. I give myself permission to have one each night (strangely, refined sugar doesn't spike my glucose as much as white rice or bread)... yet... I haven't touched them. I just don't care to. I've lost my taste for the sugary desserts that put me where I am today, and I've also developed proper hunger signals. I used to still feel hungry after three plates of dinner... now I feel satisfied after one. Guys. I NEVER felt satisfied before, even when I was full to the point of bursting.

I'm hoping that I can share bigger results next year, but for now, thanks for motivating me to get my act together. :0) Diet feels sorted, now I need to build some muscle!

Here is a comparison of 2025 vs 2026 body composition scan: https://imgur.com/I7g6b55

submitted by /u/mountainsongbird
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Weight Loss Advice

Hi All,

I wanted some advice from you all. I’ve had a really bad journey with weight and weight management. I’m finally going to an endocrinologist to see if they can help.

It’s a long story, however, anyone who could help, I would be grateful.

For context - my family hereditary doesn’t have lean people, my family is overweight and obese (mostly on my mom’s side and I’ve taken those genetics). I was really heavy when I was in college, my maximum weight was 75kgs and I had never worked out in my life. Short girl 5’2-3”, so I was really plump. Started weight training, in the beginning I had to do a lot. Bad trainer, so he was making me eat 600-1000 calories, and I was working out really heavy. I used to walk 10,000 steps, run almost everyday and workout for 1.5-2 hours in the gym. Did 6 months and lost like 15 kgs. Covid hit and I was home, so worked out with only 30kgs with a home gym, but met a new trainer who taught me nutrition, so I was eating human calories and lost more weight. I was 50kgs by the end of the cut and maintained that for 2 years. Then changed countries and couldn’t workout for a year. Had no time to workout, cook, or eat. Was trying to save money so ate only at a dining hall at school (got barely one meal a day) and hence crash diet.

Got mono, and metabolism, body everything took a hit and gained back a lot of weight. I was 63kgs when I started working out back again, and started eating properly. This was back in 2023 (was also in a bad relationship). So now worked out on and off in 2023, 2024, was eating decently, I don’t think any crash diet episodes happened. However, was eating 1200-1800 calories in the period. I started traveling for work in 2024, and travel for atleast a month at a time.

Weight increased to 67kgs by May 2025. So started losing weight. Walked 12-15k steps a day, eating really healthy, working out 4-5 days a week. Lost 4 kgs and was 63kgs again by September 2025. Then fell sick on a trip for 3 weeks and workout cycle broke. Weight started creeping up again (was still working out and walking) and I hit 68kgs. Then my trainer decided this is a bad and weird pattern and we need to go into maintenance for a bit. Did 2300 calories for 4 weeks (had to break to go on another trip). Didn’t gain any weight during maintenance. And then got food poisoning and weight crept up after to 70kgs.

Now I’ve been 4 weeks into a 6 day workout, walk as much as possible, eat 1600-1700 calories (140gm protein) a day diet. And I am maintaining my weight at 70kgs.

Good news is that I’ve packed more muscle than I ever had in my entire life. I have 53 lbs of muscle (inbody scan) and I’m lifting more than ever.

One of my goal is to keep lifting and build more muscle and keep eating the same for however long it takes to start seeing that dip in the scale just by metabolic shift. Eat a high protein diet and Whole Foods (clean eating) and just be consistent, eventually the body will succumb to it.
Once the workouts feel comfortable, adding more cardio to it.

What would you all suggest?

TL, DR: F (27), having a bad metabolic journey and gaining weight despite being active. Gained weight from 50kgs to 70kgs and isn’t reducing.

submitted by /u/DryCorgi6025
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