3-Month Weight Loss Journey - Looking for Support & Feedback

Hi gym girls! I’m starting a 3-month weight loss journey and would love some support, accountability, and feedback on my plan.

I’m currently 172 lbs and my goal is to get as close to 145 lbs by November 21st if I can. I know that’s a very ambitious goal, so I’m focusing on consistency, getting stronger, and losing fat in a sustainable way.

My plan is:

* Gym 4-5x a week
* About 40 minutes of strength training + 40 minutes of cardio each workout
* Protein-focused meals with chicken, turkey, fish, rice/potatoes and lots of veggies
* Snacks like Greek yogurt, fruit, protein shakes and hard-boiled eggs
* I usually skip breakfast and just have my coffee, then eat lunch and dinner
* Cutting back on takeout, sweets and unnecessary snacking
* Staying active and getting my steps in outside of the gym

I’d love to hear from anyone who has done a similar weight loss journey. Does this sound like a good plan? Any advice?

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Seeking motivation to lose weight

22M, 5’8” and currently weight around 192lbs (87kg) looking to cut down to around 155-160lbs (70.5-73kg). Need motivation and advice from those who have been successful in their weight loss journeys as I’m starting mine. I haven’t been happy with my weight for a while and I’m looking to change that now to avoid side effects down the road given that there’s a family history of type 2 diabetes.

Currently, I do have a gym membership although I want to use it more but have found myself dealing with a lack of motivation given that I come home from work exhausted and finding myself not wanting to go to the gym at all. I went tonight for the first time in about a month as I’ve been insanely busy and haven’t had time for other things. Currently I do get between 8,000 and 10,000 steps a day. What else can I do to help me lose the weight? Thanks!

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It gets better!

Hey all, just turned 36 the other day and am 6’1 and 182. I started this weight loss at my max of 220 in march after a breakup and went full steam into getting my health back.

I was super strict and obsessive with it and took no days off losing almost exactly 1% a week for 19 weeks. I had a big trip planned and made it in early August.

The trip was a blast and I felt more confident than I had in a decade and I was able to consume normally without too much gain.

It’s been about 3 weeks since then and I weigh in once a week now which honestly is so refreshing as my days became defined by my weight. My trend is not worrisome at all.

Most importantly I eat variety now. I still do my main meal which I weigh but don’t track anymore which is a good chunk of my day hitting most of my minimum threshold. But I allow myself to eat out now or have a few beers without panic. My love life has improved a ton as I’m not restricting everything like before.

I feel so damn healthy. Like I a person I don’t recognize. I have been looking at my pictures from the trip and can’t believe what I am seeing. I genuinely look happy and confident which is new to me. Feeling so amazed I can still do this and seeing my hard work pay off has been incredible.

To everyone on this grind right now, it’s so worth it and it gets better. Once the lifestyle and habits develop, it gets so much easier. Thanks for the support this sub helped a ton on this journey 💜

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Has losing weight and calorie counting changed your attitude around food in a good way?

I always heard how folks struggle with feeling deprived or going too far and over restricting or obsessing about food or the scale when they track too long, but has anyone had the opposite happen?

For example, I was generally into nutrition but really had no sense of how much I was overeating or choosing very calorie dense foods. I was also afraid to regularly step on the scale. Once I started tracking and weighing I realized that I just had to change a few things and switch some things up and it made it all so much easier. I think I obsessed more when I was avoiding and hiding from the truth.

A week ago I had to eat out a lot for work and I found that after, all I was craving was salads, fruit, lean proteins, and healthy veg— think my body missed the balanced nutrition and I was feeling off from all the rich food.

Now I’m also more interested in making sure I meet nutritional targets since I’m in maintenance. Instead of “obsessing,” my weight loss journey has taught me how to properly nourish myself so I feel my best and not deprived at the same time.

I didn’t really think that would happen to me, but I’m grateful! Anyone else have a story like that?

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How to lose the last bit of belly fat?

29F, 165cm/5’5, SW:95kgs/210lbs, CW: 68kgs/150lbs, GW: 60-63kgs/~135-140lbs

I’ve been losing weight on and off for a few years now and am like 90% happy with my body now. The only issue is I cannot get this last bit of belly fat to budge. I know it’s the last to go and the hardest to get rid of but I’m at my wits end and looking for any advice that might help.

I feel like my body is quite disproportionate, in the sense that I look skinny pretty much everywhere but my midsection. My arms and legs have seemingly no fat left to lose. My bones stick out and I have visible muscle without flexing. My upper and lower ribs are visible and I can even see my upper abs on a good day. Yet my lower stomach is huge (I have an apron belly) and I still have love handles. I know some of it is loose skin but it’s still mostly fat.

The problem is that any extra weight I lose is just not coming off my belly. The last time there was a change in my stomach size was when I got to 75kgs, nothing since. So what do I do? Just keep losing weight until it finally comes off the belly or is there something else I can do to look more proportionate without going below my GW?

I eat a fairly healthy diet. Mostly whole foods, plenty of fruit, veg, and lean protein. My deficit is quite small (250-300cals) since my TDEE is low and I’m fairly active. I have tried eating less but I get dizzy and fatigued on less than 1400 daily. More recently, I’ve been trying to cut down on simple carbs and added sugar more to help increase my deficit without feeling faint. I am losing weight, just very slowly.

An example of a normal day of eating for me:
Morning: coffee - 90cals
Midday/evening meal: chicken, pork, or lamb, roasted/sautéed vegetables (3-4 kinds) or garden salad with low-fat dressing, potatoes or rice - 450-650cals
Snacks (1-2): tea (35-90cals), yogurt with berries and homemade granola (200cals), or dark chocolate (90cals)

I only eat breakfast on workout days (yogurt or porridge/oatmeal). I only drink tea and coffee (with skim milk). I drink plenty of water. I try my best to get 2 serves of fruit and 5 serves of veggies but sometimes struggle with eating enough fruit (it’s expensive). I don’t eat fast food and avoid processed foods. I have the occasional treat meal (1-2x a month) but I budget for it. I probably eat too much salt but I don’t track that. I get plenty of good quality sleep.

I workout 3x a week and walk on my off days. My workouts are split into upper body (arms and back), lower body, and cardio + core. I lift heavy and do progressive overload. My workouts are roughly 90mins including warm up and cool down. I get 7-10k steps on non-workout days and maybe half that on workout days. It’s winter here so I’ll get more steps in the warmer months.

I am fairly muscular. I have been weightlifting for ~10 years and hypertrophy training for 3 years, on and off between periods of weight loss. Even though I’d describe my body as “skinny fat”, I wouldn’t say I’m under-muscled, even for my broad body type.

Besides my plan to further clean up my diet and get in more steps, now that the weather is warming up. Is there anything else I can do to help get rid of the belly fat? Do I just keep losing weight, even though there’s been no change there between going from 75kgs to 68kgs? Do I keep increasing muscle mass? Do I start saving for surgery?

I am okay with having a bit of a belly, I know it’s normal, it just feels like mine is SO much bigger than what it should be considering what the rest of my body looks like. I wear a size small in tops now but my stomach is 96cm/37inches around. It doesn’t make sense.

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Rant? Vent? Some Issues I See in Myself

Kind of a rant but since I was a kid (like 4th grade), I’ve been the ‘fat kid.’ I just graduated college a few months ago and I learned a lot about fitness and weight loss. I went into college 300+ and dropped all the way to 265 before gaining it all back again. Right now my stats are: M22, 301 pounds, 6’2.

The Good:

Since graduating, I got a gym membership, been working with a trainer twice a month to relearn good and safe lifting practices, returned to a sport I love and am sorta consistent in, and am meal-prepping semi-consistently.

I genuinely enjoy weightlifting and know it will lead to excellent results if I remain consistent. I also am feeling more confident being at a new gym in general but also doing the lifts/exercises I do. My sport is cardio-heavy and a great all-body workout. I’ve played it for two years now and for the first time ever I truly enjoy running lol. The teamwork, understanding from others, and effort I put into it makes working out enjoyable and is helping me get through some of my post-grad slump.

My meal prep is nothing crazy tbh. I tried doing the ‘fun’ recipes from fitness influencers but I’m back to 1-2 meals of ground beef, frozen vegetables, and white rice. I typically skip breakfast and replace it with coffee and an energy drink. Is that the best? Absolutely not. Why do I do it? I wake up at 2AM for work and I absolutely can’t stomach anything when I wake up that early.

I’ve also began taking some supplements. Nothing insane, just a daily multi-vitamin and a pre/post/pro-biotic gummy.

The Bad: I suck at consistency. That’s the bottom line.

I intend to go to the gym 3 times a week. Reality though is more like 0-2 times a week. It infuriates me because I drop it down to being lazy and undisciplined (as well as wicked tired when I get off work at noon). I try to pack my gym bag before I go to work but I end up forgetting stuff. I either don’t have shoes or shorts or something and at that point I just don’t go.

As for my sport, we hold practices twice a week but I think due to my job I need to cut involvement to once a week for practice and then any games I can attend. I can’t work effectively off like 4 hours of sleep immediately after a high-intensity training lol

My eating habits are beginning to slip as well, especially over the past two weeks. Initially I wasn’t eating out at all, then it was like once-twice every paycheck, and now this week alone it’s been three times. While I want to loose weight, I also am human and want to enjoy eating out on occasion and am planning to reduce it back down to 1-2 a paycheck.

Bottom Line

Overall, I think I’m being pretty lazy. I’ve been using excuses like “oh I’m starting a new job” or “oh I need to help my grandparents today” and other BS but objectively I know it’s a crutch. I need to keep away from restaurants, eat my meal prep, and pack my gym bag. I’m about to go to the gym as soon as I charge my watch. I just got some weightlifting straps in from Amazon and am very excited to use them!

Some Other Things

Just some other things floating in my head. I tend to be very hard on myself so I think some of this is anxiety of failing or something to that effect. If I don’t do something right the first time, I tend to let the intrusive thoughts in. I’m working on that but I also don’t want to loose too much of this in case I end up being even more of a fat chud

Even if I loose weight I’ll still be a larger dude, but I want to loose as much fat as possible to start looking good. I try to balance the “I’m still gonna wear like an L or XL” with “I need to be skinny” everyday lol

I’ve had some former friends whom have said some negative things about my body before (we aren’t friends for different reasons) and that is kind of fuel for me atm. I am changing for myself and not for them, but I hope to use their rudeness to help me instead of bring me down.

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Do you do no carb days and how do you reach your calorie goals on these days

My weight loss coach requires a lot of no carb days and low carb days and most of the time my calories don’t reach 1k ( my deficit is 1300).
We don’t do calorie counting but I tried to count my calories and it’s very low on most days and I’m afraid how that gonna impact my metabolism later on.
Why does this sub don’t allow short posts I have nothing more to say ugh
Anyways I also don’t eat a lot of diary because I have pcos so I could eat yogurt and milk but I don’t I’ve lost 5 kilos since 2 months now it’s good but I’m afraid I’ll stop losing weight

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Missing period for 6 months due to weight loss

Hey everyone, I lost 55 pounds since May of last year, but I haven’t had a period since February of this year. I haven’t had any birth control in this time frame. Is this something anyone else has dealt with?

I don’t want to gain any weight back as I have finally reached a normal and healthy weight for the first time since I was a child. I plan on visiting a doctor in September, but if anyone has had the same issue, would you mind sharing how you handled it? Are there certain foods I should try eating to balance my hormones? I know all our bodies are different, so I realize something that works for you may not work for me.

I have also been under a ton of stress for a long time and I’m wondering if that’s contributed at all. I work in childcare and struggle financially, so I often feel overwhelmed. Maybe it’s a combination? I’m not sure how worried I should be about this problem.

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Advice on weight loss and calories in the evening

I am still figuring out a way that works for me. I am a woman of 64 kg and 162 cm, i have gained 5 kg over the past year and would like to lose it. The issue is for me when i try to eat fuller breakfast and lunch but small dinner i am going to bed starving and therefore it affects my sleep a lot, I wake up early, i don’t sleep well, I feel bad next morning. i tried lately to eat later around 11 oclock breakfast and than have lunch around 2 and have bigger dinner of around 800 calories. I am hungry in afternoon but it helps me to have bigger dinner, it means i can have my dessert, I can have proper meal with my family and I make healthy lunches like protein based for lunch. Is there anyone who have tried it and it worked for them?? Or i might be gaining more weight this way??
I would like some success story as I am a bit lost on what I should do. i want to lose weight but i dont want to lose my mental health by not sleeping properly

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Officially “Normal” BMI!

5’3” 29f SW: 162 CW: 139 GW: 130-ish

Finally crossed the border from overweight to normal BMI this morning! I haven’t seen a number in the 130s on the scale since high school.

I’ve yo-yo dieted for years and finally this time just took it slow. Aimed for under 1500 calories per day, and didn’t beat myself up if I had a day a little bit over. Reminding myself that even if I ate 2000 calories, all I really did was add a day or two to my process has been really helpful for me.

I’ve also never had this much muscle mass in my life. My waist to hip ratio and the Navy standard all have me at decent body fat percentages, even though my BMI has been overweight until today. So I’m really not even sure what my goal weight should be, because I’ve always been “skinny fat” in the past. Just excited to see how things go as I continue to lose!

I’ve just now started to get comments on my weight loss and that I look great, and it’s extremely reassuring. Just feeling really grateful today!

I turn 30 here in the next few weeks and I’m super excited to usher in the new decade hopefully in better health than I’ve been in all through my 20s.

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Any tips for losing weight after 50 while on beta-blockers (bisoprolol)?

Hi everyone,

I’m over 50 and trying to lose weight (about 20kg, probably more like 30), but I’m on bisoprolol (a beta-blocker) for my heart. I’ve read that beta-blockers can make weight loss harder by lowering heart rate, reducing exercise capacity, and sometimes affecting metabolism or appetite.

I’m already careful with my diet and I do regular walking (including treadmill work), but progress feels very slow and I suspect the medication is part of the problem.

Has anyone here managed to lose weight successfully while on beta-blockers, especially after 50? If so, what worked for you in terms of diet, type of exercise, pacing, or working with your doctor? Any practical tips or things to avoid would be really helpful.

Thanks in advance for any advice

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Progress: 9.75 weeks

Hi Everyone,

A few months ago, I started a weight loss journey via calorie restriction as I simply realised how much I was eating per day (3000+ kcal/day). My recommended deficit via the TDEE website was 2400ish after establishing that my maintenence was roughly 2900. However, I decided to go a little lower and sit at 2100kcal/day and have a deficit of 800-900 per day. This actually has left me wanting more pretty badly, and I now understand why a deficit at half of what i am doing is recommended but we move.

I have since, over the past 9.75 weeks, gone from 126.5kg to 112.75kg. This was simply by reducing meal size, and calorie counting. I do have a standing job where I average about 6000-8000 steps per day, so that may have helped.

I'm just wondering how could I make my progress better, and how do I develop better habits such as eating more veg and exercising at all, let alone more? I try to eat more veg and balanced meals in general but its pretty difficult due to sensory issues associated with touch and taste. Plus, im a simple guy, tedious things irritate and feel like a waste of time.

Another point I'd like to ask, realistically how much of my weight loss so far is fat and/or muscle loss? I know some was water weight as i lost 4kg in my first couple of days, im just curious otherwise.

Thanks :)

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finally on my weight loss journey after 11 months of failing to start

my experience with a weight loss journey is that during the very first week of a calorie deficit after being accustomed to overeating for so long, the very first week is INCREDIBLY diffucult. The hunger pangs feel unbearable and youre constantly thinking about food 24/7 and literally nothing at all can distract you, no matter what activity you do, youre still thinking about food 24/7 in the back of your mind throughout every activity. I was salivating over my next meal while cleaning my cats litter box. Nothing distracted me or made me lose my appetite.

It literally kind of felt like a chemical withdrawal in a sense. It felt like i was withdrawing from a drug i was heavily psychologically dependent on. It was so extremely uncomfortable physically and mentally. It drove me insane at times. I had full blown mental breakdowns over it. My brain started considering super drastic measures like cutting off and eating my finger when i denied myself (extra) food because it literally seemed to think it was like starving to death and in a sudden famine.

I considered just giving up and giving in and just accepting being fat multiple times in a row. And actually, multiple times in a row, I did.

I couldnt lose weight for 11 months because for 11 whole months I would give up during the first week because it was too agonizing.

I couldnt understand why. I wasnt starving myself. I was in a normal safe loss calorie deficit. I was never in an anorexic like starvation deficit. I was in a deficit under my tdee sure, but it wasnt extreme. I ate enough for my body's physical needs. I just didnt overeat anymore. And it was so agonizing to just not overeat.

I tried over and over again putting myself through the agonizing physical and mental torture over and over again for 11 months and couldnt make it past the first week and continued to gain more weight until i was class 3 obese.

But eventually, after 11 months of trying, i finally succeeded in getting through that agonizing first week

And once I finally did get through that first week, it got SO much easier

pretty much all of the agony just melted away.

I still have lingering physical hunger sometimes, but it doesnt bother me much anymore. And i dont have anymore food noise. Im not thinking about food 24/7 anymore. It doesnt feel like it rules my life anymore.

Now that the hardest part is over, my brain has gotten used to eating smaller portions less often and has gotten accustomed to my new routine. So now my weight loss journey feels like just something im doing on autopilot as easy as brushing your teeth. It doesnt feel awful anymore and it doesnt even feel like a chore. I dont even have any problem keeping the house fully stocked with food. I can save it for later/another day without obsessively thinking about it over and over in the hours in between meals. I can actually focus outside of meals now.

And so now i can finally actually start losing weight

Since i can finally be in a deficit on autopilot routine and fully accustomed to it

I just had to get through the first week and then it suddenly just became super easy to stick to

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Body measurements after weight loss

Hi there. I’ve lost a lot of weight over the past year and have gotten to a point where I am attempting to “maintain” while building a bit of muscle that I almost certainly lost along the way.

While I was losing weight it was easy to track my progress with a scale but now that I’ve increased my caloric intake and started doing regular strength training I feel like I’m flying blind. The scale is all over the place day to day and the general trend is up. Theoretically this is a good sign as muscle growth naturally leads to a higher weight but emotionally it makes me feel as though I’m moving in the wrong direction again.

Are there any methods I can use to reassure myself that what I’m seeing on the scale is “good” weight? I’ve heard waist measurement can help track body fat percentage but I’m having difficulty getting accurate measurements. Generally it seems as though you’re supposed to measure “at your belly button” but I’ve lost quite a lot of weight and my belly button is on a low droopy flap of skin. Do I still measure there? Seems as though that’s more of a hip measurement for me. If I don’t measure there, then where?

Any advice on how to navigate this part of my journey is welcome.

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Explain it to me like I’m 5: my TDEE can’t really be this low, right?

A little background: male, 36 years old, 84 kg, 176 cm. This spring I dropped from around 90 to 82 kg and then went back up to 84 during summer. I should also mention that my highest weight in life was 130 kg, so I’m no stranger to either training or weight loss.

Three weeks ago I started my new cut with the goal of getting down to 75 kg.

My activity level: 10–15k steps every day. Some days 20k. Some of those steps come from everyday life and others from walking on a treadmill at full incline. 4 × 60-minute strength training sessions per week. 1 hour of badminton every week. When I clean or do work around the house, I wear a 10 kg weighted vest because I figure it burns a few extra calories. My Fitbit (yes, I know it’s not reliable, but hear me out) says I usually burn around 3,300 calories per day on average.

I’m aiming to eat 2,000 calories per day, at least 160 g of protein, and I log basically everything as accurately as I can.

Now to my question. In these 3 weeks since starting my cut, absolutely nothing has happened on the scale. I’m exactly the same weight I was when I started. I even gained weight during the first couple of weeks!

I know what you’re going to say: “You’re eating more than you think” and “You’re not burning as many calories as your Fitbit says.” And I understand that too.

BUT even if we say I’m eating 300 calories more than I think (I REALLY don’t think my margin of error is that big) and let’s say my Fitbit is overestimating my calorie burn by 600 calories, I should still be losing weight with my activity level, right? Or?

I just don’t understand how my TDEE could possibly be as low as 2,300–2,500 when it feels like all I do is train and move around. It honestly scares me to think about how low it would be if I wasn’t doing all this. Am I going to have to drop to 1,600 calories just to get the scale moving? That seems ridiculously low.

I see people online who are my size losing weight on something like 2,200 calories and I just don’t understand it.

So I’m asking for everything: reassurance, explanations, encouragement, and reality checks.

Thanks in advance.

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How to lose 20 lbs

Hello, I am a 18-year-old M and I’m trying to lose 20 pounds. I am 5’10 and I weighed in yesterday at 195.2 lbs, and I’m aiming for 175. I used to be 209 at one point and I got to 195, and I even went as low as 188 (though water weight could have played a role in that). When I lost that 15 lbs, I did a pretty restrictive weight loss but I didn’t think I lost muscle, mainly because I did some workouts (maybe 2-3 times a week). I want to lose this last 20 lbs as quick as possible for an event thats coming up, in around a month. I’ve struggled with consistency, although that time when I lost that 15 pounds I was locked in, I’ve been on and off for about 1-2 months.

I’ve also heard mixed opinions that dropping this much weight at this rate would be mainly muscle loss and not fat loss, and I don’t really want that. I’ve also heard that its BS and that ppl have lost straight fat and leaned out. I just want to know if it is possible, and how I’d have to go about it. Another thing I also worry about is gaining the weight back. Thanks!

Some things you might want to know:

My maintenance calories is 2600, here’s some measurements I took yesterday if it helps.
Waist: 37 in
Hips: 43** in
**Chest: 37 in
Upper Arms: 13 in
Thighs: 27 in
Calves: 16 in

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How to not self sabotage?!?!!

I’m (26F) just in the beginning of my ON GOING weight loss journey since middle school. 10 years later I’m still struggling to truly figure it out. I keep losing and regaining the same 10 pounds. After a really good week and a bit i felt super confident all ready set myself up for success week 2. Felt a mindset switch, I was relieved. Felt like the real deal. But oh my gosh this week it’s like I’m self sabotaging the progress. I can’t stop craving sweets and carbs. I can’t seem to stop, not even trying. I’m not doing anything I said I would, I know what I need to do but doing it seems so hard. Any tips would be great. I know my adhd doesn’t help so I have systems that I thought was working. I’m trying to catch this one fast so I can make some progress! I want to be able to trust in myself and actually lose this weight that is causing my physical and emotional pain, but here I am stuck in the loop 😪

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Losing weight after losing stress

I've heard of (and experienced) people gaining weight from being stressed, and then struggling to lose it later. Lately for me, though, it feels like it's been the opposite. I had a long period of stress, from being in school, to becoming a parent, to then dealing with a contract that was adding pressure and struggling to find a job. But a good majority of my stress-causers have been mitigated. Since having that become the case, I've finally begun losing weight, to the extent that for the first time in over a year I'm below 185 lbs (where I'd usually hover around 190-205. Has anyone else had this kind of experience, where de-stressing has led to finally losing weight? The other factor is, I'm not sure if I should be concerned, since a good bit of the weight loss happened fairly quickly (like 5-10 lbs in about a week) before plateauing at a slower decline.

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How to stop cravings after milestones

Hey everybody!

Does anyone else have the problem that after a few days of a successful deficit and even some lost weight, you just start craving all of the high calorie foods you don't eat as much? Like clockwork every time I have a week or two where everything works like planned, without even much effort, but as soon as I see some kind of benchmark I start thinking about some kind of high calorie food so much that most of the time I just eat it to make space for more important thoughts? And it's not even that I don't eat those foods while in a deficit, I eat them sometimes in moderation!

Really any type of tips to avoid this is appreciated, it just makes the weight loss so much harder than it could/should be...

(English is my second language so sorry for any mistakes)

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Am I doing this right?

Hi all, I’m 34F, 5’5”. SW was ~160 lbs in early April, CW is ~148, and I’m aiming to get down to 130-140 while doing body recomp. I am losing weight consistently but quite slowly, with an average rate of .5 lbs per week. Some weeks I’ve stalled completely, some I’ve had a “woosh” of 1-3 lbs of weight loss. I’ve noticed my menstrual cycle definitely impacts this: I retain water during my period through ovulation and then see most of my progress right after ovulation up until the day or two before my next period. I’ve been strength training 3-4x per week, walking at minimum 10k steps a day, and eating between 1750-1950 calories (my TDEE is calculated around 2250). I’d love to hear from others with similar experiences, especially if you lost weight slowly but consistently. I’m okay with this rate/pace as long as it eventually gets me where I want to be, but I can’t help but question if I should be doing something differently to see more steady progress. Thanks in advance 🩷

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