I lost almost 40 lbs in the past 5 months and here is what learned

You don't "HAVE" to exercise first if you started with a very high number, like if your BMI is considered way past "obese", please don't let exercise give you a delusion that you're burning so much calories that you could just eat more. Light exercise literally means nothing when it comes to weight loss. Take a 20min walk doesn't justify eating a whole bag of chips. Doing a 15min pilates doesn't justify consuming a whole box of fries. Stop lying to yourself and stop using exercise as an excuse. Count calories!

It's not that hard if you just stay away from: extremely sweet snacks/dessert, deep-fried food, big cheeseburgers, pizza (especially thick crust pizza, and just white bread in general), most dipping sauce, and sugary beverages. I know, I know, there are so many delicious stuff you can't touch when you're trying to lose weight, but you don't have to always do that, just control the portions, that's what's important. Instead of eating a whole jar of cookies, try just take 4 pieces and put them back. Instead of drinking boba tea, try 0-cal soda or low-cal beverage with some flavors.

Give yourself a cheat day once in a while (maybe every 8-12 days), but even for that day, COUNT YOUR CALORIES. For example, if you're consuming 1200-1400cal in usual days, you still shouldn't eat like 3000+cal on your cheat day. Cheat day doesn't mean you could eat whatever and however much you want without any limit. For me, the highest I will go on my cheat day (in the aforementioned case) is 2000cal, no more than that. Well, this is what I can think of now, hope it helps!🙂

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Trying to get back on track

Hello all. I’m on a weight loss journey, but for the past month I’ve been eating off my plan/ordering take out here and there. The scale is fluctuating due to that and I’m not surprised.

I want to take my weight seriously. Sometimes I’ll think since I’ve lost 30 lbs it’s okay for me to splurge here and there but then other times I’m like, I’m still pretty overweight and I should take my health seriously. (5’11, ~258 lbs Female, late 20s)

What helped you get back on track?

I did meal prep and portion out some food for the next couple days. Any healthy recipes you’d recommend? Thanks!

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Feeling deflated after large weight loss

So I've lost about 70kg/154lbs which is great, but I still hate how my body looks. I'm now 95kg, 183cm and even though that's still a decent bit overweight (cut off point for an overweight BMI is 84kg/184lbs), I sort of expected to look a bit better by now?

I don't really know what I was expecting but it wasn't THIS! 😔

I'm sure it'll improve as a lose more fat as there's clearly plenty of fat still there but I dunno I guess I sort of expected/hope it would look different? I know it could've been worse, the loose skin in my chest could've been so much worse etc but still just so disappointing

Can anyone else relate to this?

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Advice I wish someone would've given me when I was struggling

One of the biggest shifts in my weight loss journey came when I stopped blaming everything around me and started taking accountability for where I was in life. To be fair, life happens. There were some things beyond my control that contributed to where I was at in life. But the reality was this: while not everything was my fault (although most probably was), it was still my responsibility to fix it. No one was forcing me to turn to food to deal with my stress, I did that on my own accord.

For the longest time I would blame external factors and circumstances beyond my control, effectively giving them all of my power. When I stopped pointing the finger at other people/things and started pointing back at myself, that's when things started to change. I realized no one was coming to save me. I was the only one that could lose the weight for me. I was the only one who cold put in the work.

Instead of being all 'woe for me' and focusing on the problems I shifted my focus to looking for solutions instead. That is when I began to take me power back and I finally started to make some progress with my weight. This was a harsh reality/brutal truth that I had to come to terms with but it changed everything for me. I share in hopes that someone else might relate to this and it helps them. If you're working through something similar and want to chat about it, feel free to reach out.

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NSV reached a new notch on my Fitbit band

I've lost about 13lbs in the last three weeks. When I first put on my Fitbit, I needed to put it on the third notch in. Now I'm able to comfortably put it on the fourth notch in.

I had previously lost about 80lbs on keto (and gained almost everything back because of life and stress and medical issues), but this time I'm using Noom to help support me as I go through this journey again (in addition to a GI doc, dietician, and nutritionist). I really don't want to put myself through weight loss surgery, but I really need to shed this weight before I end up ruining my knees and hips and mobility for good.

The app and the support have been great for helping me count calories and think differently about my meals. They really are helping me build much better habits. I'm getting so much more protein and hydration, too. And de-labeling my food has been really helpful for improving my relationship with food, too.

It's still a struggle to get moving because of my knee issues and arthritis, but I'm hoping that as the next amount comes off it'll take enough pressure off my joints so that I can start walking again. I'm on a 30 day heart monitor so I can't do any water activities until that's done, or else I'd be in a pool every day.

I'm really excited about the progress I've already made. I can't wait to see what my next victory is!

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running for weight loss?

hi everyone! i just started running a couple of weeks ago and am really loving it! i've read so many mixed messages online about running for weight loss (because running can make you hungrier and people often end up eating more than they burnt during their runs) but i'm really enjoying it so i'm going to continue, and just keep eating in a calorie deficit and managing my eating habits. i haven't noticed much changing on the scale yet, staying at about the same weight each day, but i read that this can often happen when you start a new type of training as your body gets used to it and retains more water etc. anyway, i'm just wondering if anyone else has experienced this and if you have any advice!

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Feeling so discouraged

HW - 104kg LW (in recent years) - 74kg CW - 83kg GW - 60kg

24F 5’5

I’m about a month into tracking again and trying to get off the extra weight I put on over winter. (10kg)

I’m weighing my food and going for around 1,600 but usually go over abit sometimes so averaging 1,800. I have been highly active for the last month either doing 15,000 steps a day or push biking around 20km and have also started running and back into weight lifting after a 5 month break where first 3 months were sedentary and other 2 I was doing 15k steps per day.

My weight has not changed in the month and I have not noticed any other physical changes. I have been through weight loss several times before so I’m reasonably in tune with knowing when my body is changing.

I’m lost as to whether I need to put my calories up or down.

I’ve been waking up bloated every morning and I’m confused as to why. My diet is mostly whole foods and around 110g Protien.

Any advice? Thanks

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Did your weight loss change more than just how you look?

When I started my weight loss journey, it was mainly to look better. But looking back now, it’s crazy how it ended up being the biggest driver for every positive change in my life.

Losing 145lbs didn’t just change how I looked, it made me way more disciplined, driven, and confident. It’s helped me improve in so many areas, and even though it started as just a number on the scale, it’s completely changed my mindset and how I approach life.

I could go on forever about how much better my life is because of this journey, but I’m curious, what has weight loss done for anyone who has managed to do it? How has it surprised you or changed your life in ways you didn’t expect?

For anyone still in the thick of it, I hope this gives you a little motivation. It’s not just about the weight; it’s about unlocking so much more.

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Stuck - diet break

I had a rough holiday season (death in the family, sick a lot, general holiday butteryness) and while I didn't gain really (win!), I've been maintaining at about 25-30 pounds above goal for about 3 months now. I'm short and my weight loss had already stalled out a bit as I got closer to goal. I'm getting back into my eating and walking habits but where I really have been struggling is with hunger. I've always had really bad hunger cues (pcos, insulin resistance) but everything feels amped to 11 now. Meals that used to be perfectly fine to tide me over feel like they haven't even happened. I just don't understand how I am sometimes even hungrier after a high-protein, high-fiber meal. I've thought about adding more intense weight training this year but I feel like it would make the hunger so much worse.

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That awkward feeling of leaving a friend in the dust

I have a good friend. In September of 2024 we chatted about wanting to get back in shape now that our daughters are getting older (three year olds). For context, I'm 34f 5'5" with a starting weight of 188. She must have had similar stats but a tiny bit shorter. I don't know exact numbers.

We both buckled down and started our exercise routines, encouraging each other along the way. She's been crushing it in the gym, focusing a lot on strength training with some cycling as well. I've been running 10 miles per week with an evening of hot yoga per week.

I also started counting calories because I understand it all comes down to CICO to lose fat, but I kept this part of my journey to myself. I feel there can be such a stigma with counting calories and also my diet is my business.

But lately I've been feeling guilty as I've lost almost 40 pounds and my friend has maybe lost 5-10? She's not weighing herself. I know it's not a race and slow and steady often wins. But she's made comments like it must be all the cardio/running I'm doing and also says some of the classic things about how her metabolism is slow or maybe she's not eating enough, etc. but I also know she likes to snack late at night. I want to tell her the "secret" and gloriousness that is counting calories but I don't want to sound preachy or condescending.

She's still my wonderful friend and we spend time together with our sweet girls not focusing on weight loss, but i can't help but feel a little guilty about my own success. Just needed to put this out there in case anyone can relate.

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Am I doing this right?

Hi all, I’ve been struggling with my weight my entire life and finally have the motivation to really start being disciplined about my weight loss. I’m a 5’5 29F CW: 203lbs, first GW: 175. My highest weight in my adult life has been 217lbs with my lowest being 189lbs (not really sure how that happened). Right now, I count my calories in MyFitnessPal, do strength training/20 minute peloton walks 2-3 times a week and try to add in yoga. I also eat anywhere from 1450-1600 calories a day following a Mediterranean diet for the most part. I just want to know if I’m on the right track to lose the weight or if I should be changing things. I know every body is different but am open to see what worked for other people. Thanks for your input in advance!

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SV - Made a graph with my weight loss since I started on 18th November

Hello.

I've been losing weight since the 18th of November. I get almost all my food from a foodbank so what I eat isn't really in my control (Although I give away particularly calorie dense foods). How much I eat is under my control. Each day I eat between 900-1,250 calories and I keep a spreadsheet with what I've eaten and how many calories each day.

On this spreadsheet I also track my daily weight. I created a little graph to visualise the weight loss. On the 18th of November I was 226.5lbs, today I am 199.3lbs.

On the side is the lbs, on the bottom is the days.

https://imgur.com/a/NkvQlbU

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Losing weight on psych meds

25f 5'3 77kg

I started at 90kg in July 2023, and I've been able to maintain some weight loss, but I couldn't maintain my lowest 75kg, and I just can't get to my gw of 70kg. I take venlafaxine xr 225mg and flupentixol 2mg and I think that might be why. I already take 1500mg of Metformin for pcos, but I'm wondering if increasing my Metformin dose would help, or adding another med. I'm wary of coming off my antidepressant and antipsychotic BC they're life saving, I'm much more sane and functional than I ever used to be. It's just frustrating that I never had a weight problem before psych meds, but now it's an issue.

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How do some people lose weight so quickly?

I know weight loss isn’t a race, and setting deadlines or losing weight extremely fast isn’t good necessarily

But it does make me feel like I’m “failing”. For context, my SW was 202lb, went down to 185lb in a month and a half.

But I just saw a post about how someone who lost 20lb in a WEEK (SW mid 200lb). Another person said she lost 6kg in a week. it took me a month and a half of super committed diet and exercise.

I also follow people who document their weight loss on YouTube/instagram. This girl lost 80kg (176lb) in ONE year, and she’s skinny now. This other girl lost 20kg (44lb) in 3 months from 93kg to 73kg

My GW is 134lb, so I have 50lb left but things have slowed down so much for me now, I’m really jealous of people who lose weight that fast, and I’m frustrated.

Edit: thanks for everyone’s comments! The YouTuber/instagrammers I’m referring to aren’t the fake accounts that try to sell fake courses or supplements, they’re actual people that documented their progress. Not sure if they’re really honest, but the story they have is consistent and I haven’t noticed any lies, just shocked they can lose so much so fast…

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Looking for input - 26M - 6'2" - 196.2 kg/432.55 lb

Hi all,

I've just found this subreddit and I'm very inspired by all of the different stories of people's experiences with weight loss and wanted to join in on the conversation.

As the title says, I'm a 26 year old male, 6'2", 196.2kg (as of 17/01/2025) and I'm just wanting some advice.
I'm currently on the appetite suppressant medication called Duromine, while also on OptiFast (VLCD).
At this stage I am purely trying to get below 175kg as in New Zealand, the public health system eligibility criteria for bariatric surgery is limited to individuals UNDER 175kg. (I don't know the reasoning behind this and in my opinion, seems quite counterintuitive)

Unfortunately due to ongoing issues after back surgery 2 years ago and being the primary parent to a highly autistic child, hitting the gym is basically impossible at this point in time.

I'm just looking for some input on other ways I can help myself reach my 26kg loss goal as quickly and as healthily as possible.

Many thanks,
L

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B shape belly

Hey, so I've been on a weight loss journey and do a lot of running and walking with a mix of T25 by Shaun T (yes it's an old beachbody program). I have lost a lot of weight and don't have any issues with that right now, im enjoying the journey. However, even when I weighed 90lbs back in high school I had a B shaped belly (from the side). and I see that I've always had that- BUT I was wondering if I can do something to make it more flat? it's not the end of the world but in tighter shirts it ends up looking like rolls when its not..its also moreso the upper stomach

Best way to say it is: Picture the 11 stomach, but like an H from the front ..

just fyi;

- never been pregnant

- do not wear high wasted pants that end there

thank you for reading even if all I did was confuse ya lol

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Advice on re-losing weight

Hi everyone, I used to frequently use this sub a few years ago during my weight loss journey. I previously went from 280 lbs to 190lbs which I was very proud of. I maintained that weight for about 2 years when I would lift weights regularly and diet somewhat decently. Since last year, I have had a lot more outside factors that have cause me to start gaining weight again. I’ve moved farther away from my gym, I don’t have meals that are ready to eat, school and work have started to pick up, and I’ve gotten a girlfriend. I’m now currently sitting at 210 pounds and I’m looking to at least get back to my 190 lb. I also do not have access to an oven, just a microwave and stove top so it is harder for me to cook certain meals that I like. I was just looking for some advice on what foods I could make that are easy and fairly cheap as well as specific workout plans I can get back into that will help me get back into my groove.

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Best books to read?

Does anyone have any recommendations on books to read to help kick start a weight loss journey?

I got Allen Carrs easy way to lose weight now as I finally stopped smoking after reading his easyway book years ago, but this book was a hard sell for veganism which isn't a route that I want to explore at this time.

If it helps, here's my challenges:

• Bread - love it.
  
• Beer - amazing.
  
• Snacking - both through boredom and having that perception that not being full = being hungry.
  
• Willpower - completely non existent. If there's something I want to eat, I can't stop thinking about it until I've eaten it.
  
• I've not gained in a long time, but I've also not lost despite wanting to.

Here's what I do well (to an extent):

• Fat free milk in hot drinks.
  
• Reduced sugar in hot drinks from 3 to 2 to 1.
  
• Don't binge eat at mealtimes, I'll stop when I feel full.
  
• Cook from scratch every day and meals are balanced for the most part. Generally a protein such as chicken or beef, a starch such as potato or rice, a couple of veg/salad such as broccoli, or lettuce.
  
• Get takeaways only once a fortnight.
  
• I weigh my food and calorie count so I can see that my breakfast lunch and dinner are fine and macros are good - it's those in-between snacks (usually toast) that knock me out the park.

Happy to take recommendations!

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Reality of your progress in comparison to others

Anyone else getting a big tired of these fitness ads on social media selling false promises? I've always gotten ads for fitness accounts that sell courses etc and some were alright and some were just flat out idiotic but I never have it too much though. That was until I get an ad from someone I used to follow that lost around 150 lbs in 12 months selling a story of hope to sell their personal training course. This wouldn't be an issue if the person mentioned didn't leave out the fact that he lost all that weight not from diet and exercise and lifestyle change ALONE but because he had weight loss surgery. He lost a considerable amount of weight made healthier options in food and got his NASM certification and now is blatantly lying to gain customers which is down right disgusting.

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I want to want to lose weight

For those of you who lost weight, did it change your life? How so?

In my case, gaining weight didn't change my life in any significant way, so I am wondering how to motivate myself to lose it. Also, if losing weight would change my life.

Whether I am fat or skinny, people tend to not like me except for the people I have known all my life. They don't care what I look like.

My lifestyle is sedentary outside of household chores and occasional excursions outside. Being fat hasn't hinered much of what I do day to day.

How do you find the drive to commit to a weight loss strategy for more than a month or two?

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