Rate my weight loss plan as I push past the halfway point! 70 pounds down, 60 to go!

Rate my self improvement plan!

I’m 31m. I’m currently 6’ 2’’ and 280 pounds. My goal is 220 despite my ideal weight being 197 for my BMI.id like to achieve this by May 2027.

I started at 350 pounds in May. I’ve done the following for five month.

I eat 2900 calories a day. My food is very lean: nonfat Greek yogurt, grilled chicken, brocolli, brown rice, nuts, etc. I measure it to the gram. I used to eat between 2100-2500 calories a day but I’ve been told that was too restricted for my activity level. I’m not so sure.

I walk 15k steps a day… or get really really close. I love walking.

I lift three times a week. Monday and Friday are upper bidy splits with chest presses, curls, rows, shoulders, etc. Wednesday’s are legs with RDLs, farmers carries, squats.

I try aim for at least 7 hours of sleep a night.

I take 5g of creatine daily.

What do you recommend I do to improve? Are my calories ideal? How is my lifting split? Any supplements you recommend? I’m especially looking for advice for building muscles as I lose fat… it’s really hard.

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walking for weight loss

I’ve been walking 10k steps now for about 20 days . Trying to stay in a 500 calorie deficit as well. My weight has barely changed. I’m feeling extremely discouraged 😕

Although I’ve been feeling really calm and have been loving my evening walks. But because i started doing this to lose weight, i’m really disappointed that my weight is barely changed.

week 1 - lost 2lbs
week 2 - no change
week 3 - no change so far

I’ve seen youtube videos where people lose 3-4lbs every week. I’m trying to figure out what i’m doing wrong?

Anyone who has successfully lost weight by walking, could you guide me? Should i be doing fasted walks? or weighted vest walks?

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Feeling unattractive and undesirable even after weight loss.

Hi everyone.

I am 23F and 5’5. 2 years ago I was at my highest weight of 175 lbs, and something in me just broke for me to lose weight and eat on a deficit. I was sick and tired of being fat heavy and looking awful in everything.

Currently now 134.4 lbs as of this morning. I still look at myself with such a high level of disgust, undesirable and that feeling of being unloveable.

Like the previous poster on here earlier, I too have never been in a relationship and have had any experience. I feel too ugly and ashamed of myself for dating apps and to upkeep a social media profile, so whenever I join I am quick to delete them and keep a no/low profile.

My goal weight is to get down to the 120s and maintain as I have been there before and felt physically lighter. Recently I have been feeling very tired, drained, no energy and just quite woozy which I guess makes sense being 15 lbs heavier than my goal.

Will it ever get better? When does the confidence start to come through? I’m considered “slim” but I just don’t see it, and feel I take up so much space and feel heavy, disgusted and overweight in my body.

I feel that society stares at me because of my body type and general shock as to how someone like me is a part of society. I have no social life, no friends and simply go to work and go home. I woke in a high paced customer environment though so get my socialising and social skills there, but feel hideous and like I just want to hide ):

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parents sabotaging weight loss

16m about 5’7-5’8 and around 145 pounds, I’m not fat by any means and i’ve been going to the gym semi consistently for 2 years so i have a decent foundation of muscle, but I would consider myself skinny fat. every time I try to lose the fat in my midsection, my parents stand in the way. they insist on “family dinner” every night, even when it is inconvenient for me. they get mad when I want to make my own dinners and don’t provide a reason why this is so important to them, just saying “youll look back at this one day fondly”. oftentimes the meal will be quite high calorie, and they’ll make a lot of food and encourage me to grab seconds, asking “did you eat enough food?”. whenever I eat dinner somewhere else, they make extra and ask me if I want any when I get home. I have developed eating disorders over this, skipping lunch and often breakfast, but binging at dinner and late at night because they stuff the fridge and pantry with ice cream/unhealthy snacks. Whenever I try to do cardio in addition to weightlifting, they get mad saying i’m “trying to avoid them” for spending 2 hours at the gym. My life is extremely miserable because of this and I just want to lose a little fat, eat healthy, and have a decent relationship with food.

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Midway loss of motivation

6’1 M 29yo // SW: 262lbs CW:223 lbs GW:195lbs

Hello everyone,

I started my weight loss journey at the end of June with an aggressive caloric deficit and 10k+ walked each day. I was extremely consistent and got to around 230 by mid August, went on holiday where I gained about 6 lbs, lost that and have been stuck in the 220-225 lbs range for the past 6-7 weeks.

I’m still doing my steps and I still have multiple days a week where I remain in a decent deficit. But I’ve been getting late night cravings which I give into with takeout, I’ve noticed those days have been increasing. I really don’t want to slip up and I want to get back into my old groove, where for 2 months weight loss was actually quite manageable. Feels like I’ve lost my motivation and the discipline I was able to hold so far about a month ago and I’m fully stuck.

To the people that have gone through this phase, do you have any advice? Would be much appreciated!!

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Should I be worried about loose skin if I am in my early 20s?

I am 20F, 5’4”. I started my weight loss journey in July of this year. I started at 278 lbs, and am now 25 lbs down at 253 🎉. I hope to lose between 100-125 lbs total.

I am really excited to have hit this number, but now I am starting to get worried about loose skin. I have been lifting weights to try and build muscle in order to combat it some (although I will admit I have not built a regular schedule and am not as consistent with it as I am with cardio). I am also using “skin firming” lotion once a day, although I am highly skeptical of products like that, and mostly just use it because I like the fragrance lol.

I guess I am asking if others have had a similar experience to me. If you lost a lot of weight (+100 lbs) at a young age, did you have loose skin, and were you able to bounce back from it without surgery?

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When did people notice your weight loss?

I feel crappy making this post, and I feel crappy wanting external validation for my weight loss.

I've lost 40lbs since April. I started at about 245 and am now between 200-210. That seems huge to me! But not a single person has said anything about the weight loss.

I know it's so vain to want people to notice the weight loss but I can't help feeling that way. So when did people notice your weight loss? Did people notice your weight loss? Are people just more conscious nowadays about talking about people's weight?

To clarify, I feel great. I have noticed so many nonscale victories that are making my life easier and more comfortable. I'm the healthiest I've been in a long time. I'm still so motivated and this isn't slowing down or stopping me on this journey.

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How to avoid being tempted by junk food?

Hello! My biggest issue if im being honest w weight loss is snacks like chips and popcorn and stuff. I live with my family who all rlly like to bring that stuff home 2-3x a week. Even when I tell them not to bring me anything (I dont rlly like the stuff they like) they still bring it to be nice. And tbh this is counterintuitive but when they dont bring it I get kinda sad bc I wanted some but I know it's better not to!! So basically whenever they do bring that stuff what's the best way to avoid being tempted to take any? Sometimes I'll be like I'll just take a bit and before yk it ive finished half the bag 🫠

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Fat loss VS muscle loss?

Hey all!

Photos:
Pics of me

Here’s my stats to go off of:
-5’4, 153.8lbs, 26F
-I do 2-3 full body lifts a week. On work days (4x a week) I get 5k-6k steps. On non work days I get 2500-4000 steps a day
-My bodyfat % is about 35% based off of a calculator (no tools or scans)
-Aiming for 1550-1650 cals & 100-115g protein a day

History:
-Did an accidental bulk for about 4 months
-Unfortunately got extremely ill and had to stop the gym for 1.5-2 months

Now:
-I’m wanting to lose body fat and preserve as much muscle as I can. I have NEVER done this before.

Question:
How do I tell if I’m losing fat and not muscle?

(I’m AWFUL at visually seeing slow changes in my bod. I have some body dysmorphia sadly so it’s hard for me to notice what’s actually happening. Obviously I know if I’m losing weight due to the scale but I don’t want the weight loss to be from a lot of muscle you know?)

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Need motivation

History: Approximately 20 years ago I bought a Fitbit. I was intrigued by the walk 10,000 steps/day for weight loss. I proceeded to become obsessed with walking and tracking my calories. For 6 months, I kept my calories between 1,200-1,300 calories (except 1 day a week was a cheat day, up to 1,500-1,600 calories) and at least 15,000-17,000 steps/day. I lost 65 pounds and felt great. Except then I saw myself in the mirror I looked too thin (I wasn’t even at the ideal weight for my height). Of course I lost my motivation to continue and gained all the weight back and then some.

Over the years, I’ve tried to go back to calorie counting and walking but it never sticks.

Fast forward to today. I’m at a loss on how to lose the weight and walking. I have a desk job. I can get up and walk thru the factory, but I spend most of my day at a desk. Currently I’m 63 and 235 pounds, and really only want to lost around 40 pounds. I want to feel better, not be out of breath, and not be tired when I get home from work.

I’m not sure how to change my mindset. I can get started walking, try for a week and then I stop. Same with the calorie counting but that seems to only last for a day or two.

I guess what I’m trying to ask, does anyone have any ideas on how I can get my mind to change and not stop me before I’ve even gotten started?

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Does being obese throughout puberty affect weight loss later in life?

I'm 5'8 20 M and i've always been large. When i was 13 i was 180 lbs and i steadily gained weight until i hit 250 lbs in high school and stayed that way till the past year. I'm back to being 180 but it has been very difficult for me to lose more weight. I've bouncing between 180 and 185 for about a month and half. I've been sticking to a 1500 calorie a day intake and getting around 10,000 steps a day. 1500 cals should be guaranteed weight loss for me plus the 10k steps. I've been thinking its because This is about the weight I was when I went through puberty and maybe that has something to do with it.

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Buying a walking pad was the best investment I made in my journey

Hi all, first post here.

The best money I've spent all year was on a walking pad. I bought a cheap one several months ago and it's been such an easy way to get my steps in as someone who doesn't like just going out and walking nowhere. I set it up next to a shelf and put one of those bendy arm clamps on the shelf to hold up my phone, tablet or switch. It's became my favorite way to unwind.

Want to watch netflix? Do it while walking. Listen to a podcast? Do it while walking. Doom scroll? Walking. Gaming session? Walking. Don't want to get dressed? Walk in pyjamas. Heck, walk in underwear if you want. Feeling low/ill/drained to do strength training? A couple of hours of netflix & walk is better than nothing. An hour or two can easily slip by without feeling like I've made any efford while doing the same things I usually do to unwind, and it feels more enjoyable to spend time on it because it's doing something beneficial while doing fun things.

10/10 do reccomend. Not even necessarily for weight loss but just to improve your health if you have a sedentary job and hobbies. Great little investment. Just keep something over it if you have cats, the texture of the belt makes for an irresistible scratching post 🙄

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A quick update

Hello everyone. I haven’t hit wonderland yet and that’s okay. Still dealing with hip and knee issues that I suspect is arthritis related. Avascular Necrosis was ruled out upon getting the MRI results. I’ve dialed down my cardio as I’m trying to build muscle and reduce hip and knee pain. I went for a DEXA scan today. I also reviewed my Resting Metabolic Rate (RMR). It was better than I thought and I will be adjusting my calories (higher) accordingly.

I’m not as active in posting here as I used to be. I’m currently filling out applications for a second graduate degree focusing on mental health and addiction counseling. Hard to think I want to go back to school at 58 and have the belief employers will even want to hire the old guy.

I see posts here complaining about weight not coming off fast enough, or loose skin, or walking doesn’t work for weight loss. Sure parts of my body are starting to resemble a Sharpie however,I healthier, happier, and more alive than when I weighed over 430 lbs. The secret to weight loss is CICO, patience, and time. You need all three to be successful.

Recently someone asked me my secret in dropping over 200 lbs but didn’t the idea there isn’t a quick fix. The best I can tell anyone is to start sooner and don’t get discouraged. It’s 6 or 7 weeks that I’ve been in sight of Onderland. I’ll get there, just not today.

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I’m so confused on what I may be doing wrong

I’m 24M, 6’3 and I recently went from 295 lbs to 270 lbs in about 2.5 months. I’ve been stuck around 270 for the past 3–4 weeks so I’m trying to figure out what’s going on.

Since starting weight loss my bmi has gone down by about 2.5% and since being stuck at 270 my BMI has gone down another 1%, based on my weight, height and age, one calculator gives me a BMI of around 33%, when I add my waist measurement it says 46%, and when I add my neck measurement it says 24%. I’m not sure if those percentages are supposed to be body-fat estimates or something else or even how accurate that is. I am trying to join the US coast guard and their bmi standards go off of height, weight, age, waist and neck.

I’m eating around 2,000 calories a day and tracking my food pretty consistently. I usually get 150–200 grams of protein, around 150 grams of carbs and 45–60 grams of fat.

At the gym, I do strength training followed by cardio. I take 2–3 rest days a week and try to get 10k steps a day, although that can be difficult with my work schedule. I also find walking around my neighborhood for a couple of miles incredibly boring.

I have noticed thought that my waist is getting smaller, I feel stronger at the gym and feel as though I have more endurance and generally just have more energy throughout every day.

My questions are:
Is a 3–4 week plateau normal after losing 25 lbs?

Should I keep eating 2,000 calories and give it more time, or should I change something?

How reliable are body composition scales and waist/neck measurements when the scale isn’t moving?

Should I incorporate any other type of daily exercise?

I was also thinking about trying to transition to eating every 2 hours throughout the day but sticking to 2k calories as recommended by a friend

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Does it matter ?

I’ve shifted my life around 2 months ago ( calorie deficit, 10k steps ) pushing for a long-term goal next year , and just to clarify I’m a male / 185lb ( started 30% body fat @ 201 lb )

Does it matter if I get 10k steps in from walking , or should I switch to jogging ? I’ve literally been pushing myself to achieve at least 8k or more steps a day , so I’ve walked daily after work to get that done. Sometimes I feel like I could make time go by faster if I just jogged , but everything I read recommends walking. I’m not just after weight loss , but more fat loss than anything. My average whole food daily consumption is around 140g protein, so I believe I’m getting enough protein to preserve muscle.

I just don’t want to get dropping weight , and end up “ skinny fat “ , I do lift weights twice a week. What I was referring to is that I’ve read that walking is low impact , low impact burns more fat , etc.

Any input would be nice.

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Food addiction/ foodie

I’m only two weeks into being serious about weight loss this time. Ive lost 60 pounds before so I know what works for me. but that time I put myself on a repetitive diet of eggs chicken beans. My job would bring in pizza and I’d have a single slice.

I was counting the number of food events to the end of the year and it seemed evenly spread out. just enough to reward myself every other week. This weekend was rough. First I’m plateauing for a week. Second I keep getting offered parties. i knew we had a work event on Thursday. Then Sat I was invited to a nbhd party mostly burgers. Then Sun my aunt invited my family over for a large event. Then my sister came over and brought a large apple pie and a box of croissants. then I went to work and two coworkers brought in homemade cookies.

i froze the pie and croissants and ate 1/4 of a cookie. I am dreading all the parties because I overeat whenever there is free food. But, I rarely eat out so I’m always excited by the idea that someone else planned, shopped, cooked, and cleaned. Even a burger can cost $20 if I ate out, and if I include labor is not much cheaper at home.

im trying to talk myself into not going or not eating, but the cheapskate in me wants to eat. The rational part of my head says my health is more expensive than some crappy party food. I’m a BMI of 32 and I really need to turn that around. I’m also a decent cook and I can make healthier options than a burger.

Has anyome fixed the foodie cheap part of their brain?

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I definitely overate over the weekend, didn't log my calories. I'm feeling a lot of anxiety and fear about this weeks weigh in.

I had a very busy and stressful weekend. I felt overwhelmed and tired of having to be diligent about what I was eating on top of the other million things I had to keep track of. So I just kinda relaxed this weekend. Let myself eat what I wanted and committed to getting back to tracking on Monday. I think I needed a little mental break after about a month and a half of thinking about my diet every day. I didn't go crazy and eat everything in sight. I just didn't think about it.

But now, while I don't feel guilty about what I ate I am dreading this week's weigh-in. I'm on a very long weight loss journey and I know that I will not lose weight every single week. And there will almost certainly be weeks I gain a bit. This is a year and a half long marathon, not a sprint.

But now that I feel like that's going to happen this week I feel a sense of panic. I'm actually afraid of perhaps gaining...a pound. I'm so tempted to do things I know aren't good for me to cut water weight in the hopes of just not having a bad weigh in on Wednesday.

Does this happen to anyone else? You allow yourself a little ease for whatever reason and then when it's time to actually do a weight check you freak out? How do you stop yourself from feeling so anxious? Because I feel like I'm going to be in a funky mood until my weekly weighing.

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I’m so tired of failing at weight loss. I know what to do, so why can’t I stay consistent?

I’m writing this because I’m genuinely frustrated with myself, and I’m hoping someone here can relate or offer some advice.
I’ve been trying to lose weight for what feels like forever. I’m 5’6”, and my ultimate goal is to get to around 145 lbs. (Not number driven but a goal to move towards) I’ve made some progress, but nowhere near what I feel like I should have by now.
The frustrating part is that I KNOW what I need to do. I understand calorie deficits, protein intake, exercise, and the importance of consistency. Knowledge isn’t my problem. Actually following through is.
I work a demanding job, spend a lot of time sitting, and by the time I’m done working, I’m mentally exhausted. Meal prepping feels like another responsibility on an already overwhelming list. I can do really well for a few days, sometimes even weeks, and then somehow find myself slipping back into old habits.
Nighttime eating is especially difficult for me. I can have a pretty decent day with food, but when the evening comes, my discipline seems to disappear.
What’s really bothering me is the mental aspect of all of this. I keep thinking about how much progress I could have made if I had just stayed consistent. Months go by, and I find myself setting the same goals, making the same promises to myself, and feeling disappointed when I don’t follow through.
I don’t want to spend another year telling myself that THIS is finally going to be the year I lose the weight.
I also don’t want my entire life to revolve around food, calories, and my body. I want to feel healthy, confident, comfortable in my clothes, and proud of myself for actually following through on something that matters to me.
I know weight loss isn’t supposed to be easy, but I feel like I’m making it so much harder than it needs to be.
For those of you who struggled with consistency for years before finally losing the weight: What actually changed?
Was it a mindset shift? A specific routine? Meal delivery? Finding a way to stop relying on motivation?
I’m especially interested in hearing from people who work demanding jobs and don’t have the time or energy to cook every day.
I don’t need another crash diet or a motivational speech. I need to figure out how to make this sustainable, because I’m exhausted from constantly starting over.

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I genuinely thought I left a weight plateau.

So for context ive been losing weight since february. It began after getting diagnosed with celiac disease and so i went gluten free. My starting weight was 325lbs. And i managed to get my weight down to 270lbs. Before reaching this point i was regularly losing atleast 2 pounds per week. After hitting 270 my weight has not went down since. I woke up one morning and weighed myself and the scale read 269lbs. I was shocked and proud that i finally left the 270s even if it was just a single pound. For the next few weeks it felt like my normal weight loss finally had resumed and i was finally looking forward to someday leaving the class 1 obese category. Well today I noticed My scale was not updating at all and it continually read 265lbs. The number behind the decimal didnt even change at all. Thats when i decided to shift it slightly. All of a sudden the weight it displayed jumped down by 2 lbs. I then decided to place my scale on the concrete floor of my garage, which i have not done before because i thought the floor in my room was balanced but apparently not. So after placing it on flat concrete and standing on it I found out that i actually weighed 271lbs. That entire 4 weeks of feeling optimistic turned out to be meaningless all because my scale was not level. I never lost a single pound beyond 270. Ive exercised, eaten healthier, and done everything im currently able to handle. (Im battling severe depression and a general lack of drive). After being shown that my efforts meant literally nothing I learned to stop being optimistic for my health because it will never improve. I was so foolish to think I was actually going to see something like 190lbs on the scale someday. I even went to my doctors and my weight read 270 there and i was confused because at home mine consistently read a weight range of 261-264 lbs. I was so stupid to think I actually left the plateau. I am completely hopeless now.

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Parents being so anti dieting they over feed you

Hello I’m 17F, 5’3, and my whole life have been overweight. My mom is EXTREMELY anti dieting and anti losing weight because she thinks all weight loss is “hating your body” or “unhealthy for you”. Shes been this way since before I was born according to my family and in return has overfed me my entire life. Last year I had lost 5lbs according to the scale at the doctor’s office (no dieting just normal fluctuation) and she asked me IN FRONT OF THE DOCTOR if I was STARVING MYSELF!?!? I feel physically and mentally like shit because I’m overeating and I can’t do half the activities my friends can because of my weight. I’m so sick and tired of this. Any tips or advice on what to do??

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