3 month update

(92 days)3 months in and I'm down 32 pounds. Here's stats and things I've done as I go into the second leg of my 4 or 5 leg plan of losing weight.

1. Stats-Biggest streak of going in a caloric deficit was 53 days. I have eaten in a deficit 87/92 days, all 5 days "messing up" due to eating with friend/s or parties. perfect 87/87 when I'm in control of what I eat or the environment(restaurants or food places/cooking). Currently on an 11 day streak.

2. Breakfast-During this time, I have 7 breakfast options I go to: Protein shake, Smoothie, Eggs w/ any combination of vegetables/meat/cheese/sauce, Oatmeal w/Protein/ fruit, Yogurt w/protein powder/ fruit, cereal, or breakfast burrito(at a food place my fam goes to). I also have Minute Maid zero sugar for vitamin C or water.

3. Other food-The rest of the day is made up of whatever I feel like eating or whatever my family cooks. Ive eaten out a fast food places, cooked meat and combined it with rice, I've eaten an Oreo or fruit snack, Ive had fruits, ramen, literally anything. Fish, pasta, burgers, are things that the fam cooks and ill eat that throughout the week until its gone. The plan here is to be able to eat like how the normal person can eat. I don't really care for huge gains or trying to have peak fitness, I just want to be able to enjoy things most people around me enjoy while having a normal lifestyle. Being able to have everything and anything I like allows me that luxury. Its all about portion control and making at least one good food decision a day.

4. Exercise- I am one that plays a lot of basketball and you could say I have that itch of a Steph curry despite my weight( great shooter, and when I have the energy will run around and use other players to get myself open). I play 4-5 times a week and play in a league so I'm always trying to get better. With that, I burn a lot of calories in the week. One thing that hinders me from playing so much that you'd call me crazy is a meniscus injury that I left untreated, so that's held me back a couple times. This also led me to obtain a Achilles tendinitis injury as well, and a bunch of scrapes and bruises that haven't been fun having, but I'm trucking through like a warrior. Getting down to the weight is my number one goal, then I will look into fixing these issues and build myself up through lifting and other healthy options to get to where I want to be, but for now its'"f**k it, we ball". Side note, I did go to the gym for lifting and cardio, but I decided to lose the weight first through basketball then, improve physique after. I get a little bit of everything through basketball anyways.

5. Motivation- I don't run through motivation at all. I used to believe that one needs it to do this, but despite all the reasons I would want to lose weight, none of them drive me to succeed. It's loving the process like I do making spreadsheets, watching sports or other things that I've been able too do long term. Learning to cook, finding new methods to lose, diagnosing how I feel every time I eat, making decisions when friends ask me and figuring out how to adapt the rest of the day if my path changes. That is what's driving me, but it doesn't even feel like I NEED to keep thinking about it, its just happening.

6- Hunger Levels- Two things I hate when it comes to hunger levels: Feeling full and feeling hungry. Only time I don't feel good( other than lack of sleep) is when I overeat or I feel the need to eat through my stomach. Ive done a good job eating despite not feeling hungry and it keeps my stomach from sending signals to eat something.

7-Water Intake- for me personally, only time I feel the need to drink water is when I'm exercising. Other times, I'll either drink what I want, or ill have a water bottle here or there, but it's not something constantly on my mind. I know that if I get back into water, drinking one to two cups every 1-2 hours is the ideal thing (outside exercise). I lose the most weight after I exercise because sodium levels and water retention deplete, so when I hit the scale I can lose up to 3-4 lbs from before the workout and after( not net loss throughout the day). This is not a recommendation for how to drink water, only the sentence regarding 1-2 cups every 1-2 hours is my recommendation for people wondering how much to drink. Either that or when you pee having a clear or lightly yellow color.

1. Body measurements- Not really sure how to feel about body measurements. I guess the main ones I'll talk about are waist and chest size. I lost about 3 inches off chest and 4 inches off waist. other things I'm looking for a change in is the over the knee circumference for my leg sleeves I feel required to wear and the upper thigh because not having my legs touching when walking would save me a couple weeks for clothing not rubbing together and chafing. I haven't seen real movement there yet and it can be quite inconsistent.

2. Clothing- This is a project that I'm most excited about and the last one I will talk about. That's where the true enjoyment of doing this will come from long term. So I have about 120 shirt/hoodie in my closet, drawer or baskets. they range from 45 waist to 61 waist and I added torso as I will lose a couple inches from it because of the waist. Right now about a 5th of the clothes fit good, the rest either have a body outline, show the bottom of my belly or just aren't close. the ultimate goal is to fit into this one flannel hoodie long sleeve that I bought 5 years ago, but If I don't its ok. It's kind of like a game to me. You unlock new clothes with each loss of a inch on the waist. Two of my favorite hoodies I've ever bought are starting to fit enough that I can hoop in them with one of my long workout shirts. That puts a smile to my face most people never see around me lol.

So, with that being said. The second leg of my weight loss will have me losing 30lbs getting to 270 which should take approximately 3 months to do barring any setbacks. I've already made TDEE adjustments, and yeah, I'm just excited to be at a weight I haven't been at since early 2020. step 3 will be to get to 240-250. step 4 will be optional which is learning to maintain and maybe put some muscle on, and step 5 will be to get to 220. last two steps depend on loose skin as I want my body to be able to catch up to it if it can.

If you have any questions, lmk. until summertime 🙂

P.S. not a doctor, any recommendations or things I do say should be taken with a grain of salt.

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Some advice needed

So I'm stalling during my weight loss. About 2 years ago, I lost about 40lbs through working out and calorie counting. I hit a depression period back in May and gained 10lbs. I've been back at it since December and barely any luck. 6ft3", 255lbs. An office job but I workout 4 days a week. 50mins on the treadmill at a medium/high incline at a brisk walk. Then about 4 machines for the area that day (currently focusing on lower body as my legs have always been week and wanna try it). I lift till my form is poor or those muscles are shaking.
I also take creatine too. My daily calories is 1,900-2,000 and protein is around 180grams. I initially gained some weight with the creatine (water weight) but then I lost some as well. So technically I lost about 2lbs since I started taking it. But I've stalled for about 1.5 months now. I understand progress is slow. But even not losing .25 lbs a week? I know there is some muscle growth since I've had to increase pants size up 1. But I thought nuslce growth to be a lot slower than weight loss? What am I missing?

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Gym Anxiety - is David Lloyd Worth it?

I’m looking to join a gym/pool local to me but have some anxieties about using a gym.

I’m F25 150kg 5ft3. I’ve been obese as long as I can remember and am making some steps to change that now. However, I’ve never joined a gym and don’t know how to use any equipment…not even to turn it on!

I’ve joined gym memberships previously to access pools as I love to swim, but want to start to access the gym as well so I can do some more cardio and weights ideally to help progress weight loss and muscle development.

There are not many gym and pool combos near my home and David Lloyd is the main one relatively close by other than local council leisure centres.

I joined council leisure centres at university but never felt brave enough to enter the gym, partly because it felt like staff were there because they had to be and not bothered in helping customers.

I see David Lloyd advertised as a supportive and all about personal growth etc. Is it the right place to start my journey and are the costs worth it?

Thank you!

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How to stop calorie counting

I've been calorie counting for years at this point. Now, I want to stop, I'm not sure how to go about it. I have a pretty good understanding of the calorie content of most foods, but I’m looking for tips on how to eat intuitively while still maintaining weight loss. Of course, I won’t be eating everything I want but in moderation, also eating healthy but moving away from calorie counting might help reduce my food noise, and I just don’t really want to anymore. Does anyone have any tips on making this transition?

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Should I just accept the plateau? Have faith it will pass?

I've (39F) hit a plateau in my weight loss journey. 4 months into the journey, first plateau. I'm not really sure why or what is the best thing to do keep the weight loss going.

Weight Loss Journey Details: I'm down 25 lbs; losing an average of 1.5 lb/week since October with primarily just a diet/calorie deficit focus. In late November I had a minor laparoscopic surgery that required no weights or running for 6 weeks.

Fitness Journey: In January I started doing more intense cardio 3-5 times a week (20-40 min on bowflex cross trainer at home or interval running outdoors) along with light dumbbell (<10 lb) workouts. I was dropping weight at a rate I was really happy with at this point. The only thing that changed diet/fitness wise is Feb 1 I started going slightly heavier with the weights (50 lbs with barbell/machines or 15-20 lb dumbbells) and weight loss has totally stopped 😫 I weigh in weekly (same day and time) and I've been at 181 lbs since Feb 4.

Diet Details: I've tracked everything I eat in myfitnesspal since October and keep the same general diet: 1100-1400 calories and usually hit really close to my goal of 150g protein/115g carbs/50g fat. Calorie and macro focus has not changed since October. Typically drinking 70-100 ounces water everyday. I don't do cheat days but I sometimes work in a 16-24 hour fast (hoping to avoid a plateau).

According to MFP & Fitbit combined data since January, I average 1300 cals in, 2100 cals out.

Emotionally, I've been so stressed over a career change I can physically feel the anxiety (tense jaw, aching teeth from grinding/clenching, constant knot in my throat and stomach) and I'm losing sleep over it. This is really the biggest change I can identify in my life in the past 3 weeks.

Should I just keep doing what I'm doing and the plateau will pass? Any insight/tips to kickstart the weight loss again would be appreciated.

Thank you!!

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Really struggling with weight loss

Hi everyone, I just turned 25 years old. When I graduated high school I was starting to gain weight from 180 to 195 and back then I was like I’m getting fat I need to lose weight. Tried and failed so many times over the years, always saying this year I’m going to improve, 2020,2021,2022,2023,2024 all went to fn waste. I’m currently at 250 pounds as a 25 year old and 5’11 in height. I absolutely hate my body. But I’m also in a rigorous pharmacy program and the time I had to workout before has diminished to almost nothing since most of the time I’m completing assignments or studying. I can’t stick to a diet I like without always being hungry as hell, I don’t have time to workout, and I’m so scared of making it past 250 pounds. Ideally I wanna get back to 190 pounds or even 200 pounds. I recently started jogging twice a week for 30-35 mins and i actually enjoy it since it’s a quick workout and burns a lot of calories, but I don’t know if that will be enough. I could really use some advice ,instructions, or even inspiration to make it out of 2025 a lower weight instead of increasing weight every year.

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Maintaining weight despite being in a calorie deficit?

Hi guys! Sorry in advance because you probably see this question a lot... I've been on a weight loss journey since new years and so far have lost 5,2kg/11,5lbs. I'm currently on a 500 calorie deficit (since the end of January) though I started with 300. Towards the end of January I maintained my weight, then lost a lot at once when my I got my period a week into February. (Putting this here in case my cycle has anything to do with it...) However ever since then, February 9th, l've maintained my weight despite being in a 500 calorie deficit, tracking my calories meticulously. This makes 12 days of no progress at all. Sure, I might not track accurately all of the time but there is NO WAY I'm off by 600 calories.. right? | have wondered if it has something to do with the fact that I really reduced the amount of sports I do since February, but theoretically a calorie deficit should still show results, shouldn't it? Is my deficit maybe too big? Or are 12 days of maintenance normal during weight loss?

I'm 5'8.5/ 174cm and weigh 171lbs/ 78kg atm. Unless I miscalculated my maintenance is at about 1950, while I currently eat between 1400-1500 a day.

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Strange Motivator for Weight Loss

Hey guys! I gained ~20 lbs since college, but it didn’t really hit me until my recent PCP visit where my blood pressure was high for the first time ever. And I realized that I had been getting tired quicker and running out of breath--just hadnt been feeling like myself.

Anyway, I’ve always had normal blood pressure, so it honestly scared me. It was weird realizing I need to lose weight to fix a health issue, even though my BMI is still “normal.” I guess everyone's body is different and unfortunately hypertension runs in my family. But now I'm motivated to lower my BP, get back into exercise, and feel healthier/more energized again.

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weight loss rewards that are actually motivating & not food centric?

I'm (f27) in my weight loss journey, woo hoo! Making some progress but I respond best to a physical list on the wall that I can check off each day (calendars are my jam 😁). Additionally (cue vague family lore) was never really allowed to ask for things I wanted or needed as a child/young adult. Now that I'm grown with money, I make a point to actually buy myself things, so little rewards aren't super motivating to me because if I can afford it and I've taken care of my savings then I get it.

What's your most motivating weight loss rewards? I was thinking maybe looking at some experience based things rather than material things, but I'd love to hear all of what works for you or what would work for you! Thank you 🩷🩷🩷

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Just need some guidance.

I have been maintaining 52-53kg for over a month now. I am 21 female and 162 cm tall. I eat 1500 calories, do an hour of incline and 30 minutes of standard walking. According to my apple watch, I burn roughly 400-500 calories through this exercise alone. Beyond that I’m pretty much sedentary. I own a food scale and weigh my food. This has been working for me prior to my Christmas maintenance break. Before anyone says that I’m already at healthy weight, I am aware but I want to lose a little bit more just so I can splurge on my holiday and not feel bad about weight gain after coming back as I plan to maintain after and go back to weight lifting and prioritise body recomp over weight loss. However, as I said I have not lost a single pound ever since my maintenance break and my period is also very late. I’m not sexually active to worry about pregnancy so this is raising concerns. I doubt that I am eating too little because although I have terrible cravings, I wouldn’t say I’m hungry at any point throughout the day. I have a sandwich and a fruit in the morning, then I have oats, granola or a cereal bowl with some skyr and more fruits for lunch and lastly I have dinner consisting of chicken, veg and whatever carb I feel like having followed by some chocolate. I eat my breakfast around 5am, lunch around 9am and dinner at 2pm. Can anyone help me with this?

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Weight Loss slowdown despite getting loads of exercise / What I did to push past it

I (30M) have currently been going to the gym and exercising a lot in general in between looking for a new job and studying for a career change (one of the great benefits of being unemployed, IMO). I swim 60 laps with paddles and flippers 4-6 times a week (took me 6 months to build up to this, started with 32, then 40, then 50, etc), do a 1 hour treadmill jog at 5mph also 3-5 times a week, and join my brother and his personal trainer for a workout once per week, and sporadically lift weights, do push-ups and go for bike rides when the weather allows as well (it's cold rn brrrrr lol).

What's weird is, while after I started this routine after giving up alcohol 6 months ago, I lost quite a lot of weight relatively quickly, I graphed my progress from 265 to 240 and I was losing about a pound every 5 days, which I would say is about the best you can hope for if you're trying to lose weight at a sustainable pace without any rebound afterwards.

I suppose after you quit nightly beer drinking your body isn't used to as much solid food which helps. I gave up marijuana around the same in July and that similarly made a big difference in reducing my appetite for the first few months.

However by November I noticed the weight loss seemed to be slowing down. Maybe y'all can relate but I had a weight I just couldn't seem to get past: 236. For about two months, I'd see anywhere from 240 to 236 on the scale but could never seem to get below that, despite swimming and jogging 8+ times per week.

I knew I had to change my diet to keep it going. Weirdly enough the thing that did it was cutting out dairy and cereal. I had a bad habit of eating a big bowl of cereal before bed every night (I generally don't eat very much early in the day and do most of my eating before bed).

I've heard milk described as "baby cow growth serum" and although it is undeniably delicious af, this appears to be spot on IME. Even though I occasionally eat candy or chocolate before bed in compensation (again, tons of exercise being had here so take that with a grain of salt) I've still been seeing steady weight loss since I gave up the cereal and dairy. I don't think milk is necessarily bad for you, I've never broken a bone in my life and I attribute that to regular milk drinking, but it seems to be poison to weight loss nonetheless..

In fact I just hit 229.2lb today! Meaning I'm now within 9lb of where I started before my second round of weight gain (I was at 170lb 4 years ago, but gained most of it back in 2 distinction rounds, one from 170 to 220, then the second from 220 to 265 (ouch!).

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For anyone trying to lose those vanity lbs

39M 5’6” 130lbs trying to get back down to around 120 (my weight where all of my clothes fit). I just changed my goal from 1 lb per week to 1/2 per week on lose it and already feel so much better at approximately 1500 rather than approximately 1200.

Just want to put it out there that slower weight loss is better than being hungry all the time and trying way too hard for everyone at any weight but maybe especially for people at a normal BMI just trying to lose vanity lbs. My highest weight was 145 which was uncomfortable since I didn’t want to buy all new clothes so I went hard and got back down to 120, the weight crept back up but now I feel much more confident in the journey at a slower pace.

I’m currently dieting with a friend who is a little overweight and has high cholesterol so we’re trying to keep each other company working out and it’s going well, I think having a work out buddy also helps a lot.

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Dating before and after losing

I know many say they’re waiting to lose weight before dating but I find myself doing the exact opposite. I want to find someone while big(ger).

There’s so many stories of men who only want skinny partners then break up, cheat, leave, find her unattractive once a woman gains weight.

You hear far less stories of men who only want big women then leave when she gets skinny.

I feel like if I find someone once in shape I’ll always have the question of will they still like me if they met fat me. Are they one of those guys who doesn’t even accept pregnancy/baby weight? In a perfect world I won’t gain weight back but let’s be for real, life happens. And it’s hard to really say you know someone until you experience them in that situation.

It’s weird feeling like dating will be harder post weight loss

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Fallen off the wagon

I (F24) was doing so well! I have been actively losing weight since September of 2024. I’ve successfully lost 38 pounds ( SW 236). At the beginning of the month I was down to 195, but it has just been a string of birthdays, celebration, and holidays. I have gotten back up to 198.8 but I know a good amount of that is water weight. I’m feeling so unmotivated. I started all this weight loss for a wedding that is approaching in May and it’s looking more and more that I won’t reach my goal weight of 165 by the wedding. It’s moments like these that really make me realize my unhealthy eating habits as a problem. The moment I start eating normal amount of calories or am tempted with sugar, my entire diet goes out the window and I’m set back yet another week.

Sorry I’m just venting. Thank you for understanding.

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Acid Reflux extreme weight loss

During a battle with a severe muscle strain I was put on muscle relaxers and prednisone. When I got close to the last pill of prednisone I started having extreme acid reflux and heart burn. It was soo bad I could hardly eat and hardly drink even water. It got to the point where I went to the ER as I thought I was having a heart attack as well. ER did multiple EKG's and blood tests and found nothing wrong. Then they got me on a PPI inhibitor. However, I started having symptoms of extreme fatigue and light headedness although the acid reflux symptoms were not as bad on the meds. Overall, I have lost over 20lbs in 3 weeks. I was 250lbs at 5'11 previously.. fat but a lot of muscle as well very huge. Now I am around 230lbs less fat and lost a lot of muscle. For the first week of symptoms it was bad enough I was hardly eating and drinking. Recently, I almost passed out when I was at a chiropractor appointment. I woke up with a headache and felt light-headed then almost passed out felt like I was losing my equilibrium. I went to urgent care and again they couldn't find anything.. except that my iron was extremely high. I have another appointment with my primary coming up.. and another with GI doctor in a week. Just wondering if anybody has had similar issues or has any advice. Thank you.

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How to deal with frustration from not losing weight?

I (5’4f) previously lost 50 pounds and maintained for years, but didn’t weigh myself during the weight loss process. After a 2 year depression cycle I gained 45 back.

Since January 6th I have gotten serious about weight loss (about 6 weeks). My start weight was 183lbs, dropped down to 175lbs when I weighed Feb 1st. I weighed myself the last few mornings and I’m hovering around 177lbs.

• I am currently set at a pound a week weight loss (1600 calories a day) but on average about 1450 calories unless I’m truly hungry. I am tracking everything I eat by weighing and creating recipes in the LoseIt app. Hitting my protein (115g) and fiber (30g) goals every day, I don’t eat back any of my extra calories, and have 1 cheat meal a week (but still stay at 1600ish).

• I am hitting the gym for intense weight training 5x a week, and averaging over 700 move calories on my watch M-F and 400 on the weekends. I’m hitting new PRs every week (shout out to my leg press pr of 325lbs yesterday). On LoseIt i am set for slightly active. I am earning 250-300 bonus calories M-F and well as hitting my target burn goal on the weekends.

I know that my body is changing, my arms are getting defined, my ass is out of this world right now, and my stomach is shrinking. My clothes are fitting better than they did all of 2024.

I’m hitting tons of non scale victories but am feeling discouraged by the scale not moving. I have a history of eating disorders and am having to make conscious decisions not to slip into not eating. How do I change the way my brain is looking at this journey?

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How to introduce exercise?

So far I've been successful losing weight with a medically-supervised very low calorie diet. It sucks and it's hard but I can accept the hunger and suffering because I can see quick results and the progress is super motivating.

For a while I was too heavy to do the sports and activities I used to, but finally I'm at a weight where I would benefit from toning, and I would very much like to increase my daily calories by gaining more muscle and burning more energy via cardio and strength training. I actually booked a 10k run several months ago for motivation, it's now ten weeks away.

Unfortunately, I've found in the past that I really struggle to maintain a caloric deficit when I'm physically active. I find I'm often really hungry but unlike when I'm sedentary it becomes virtually impossible to be disciplined with food, and I almost always overeat. I suppose I could adjust my deficit to be less extreme, but I'm getting married in a few months and I really don't what to slow down my rate of weight loss.

The other major hurdle I'm up against is my ADHD. Getting into the habit of going to the gym often is incredibly difficult for me. I'm worried about sticking to a routine, and even the though of it is incredibly overwhelming. I know it sounds like an excuse, but if you have ADHD you know what I mean. I can barely feed myself on a daily basis (I'm pretty sure I'm going to be substiting breakfast and lunch with meal replacement shakes for the rest of my life), scheduling workouts is going to be incredibly difficult.

Am I missing something here? Is there something I'm not taking into account that will make this whole process easier for me? My wedding is in exactly three months and I really want to feel confident and happy on the day. Advice welcome!!!

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need some help with figuring out proper deficit

hello ! i have started intermittent fasting and counting calories 2 weeks ago, and i am currently down about 10 pounds, looking at my weight trends, i believe about 6 pounds was water weight , and the other 4 were gradual body fat. my issue is , i do not know if im eating too little calories, as ive seen conflicting information online. i am 6’5 male weighing 252 (after losing the 10 pounds) and try to hit at least 7500 steps a day, and im eating about 1800 calories a day. is this too little? i have seen stuff about how walking doesn’t count towards being active , since i’m not working on my feet all day , but i’m really not sure. any advice would be greatly appreciated! i’ve also paid for the loseit app and it recommends eating 2200 for aggressive weight loss of 2 pounds a week, but that just feels really high to me so i’m really struggling to try that out as i’ve seen myself losing weight at the deficit i’m in , and i don’t want to ruin progress. thank you for reading !

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Night shift cravings

I currently have 2 jobs. This setup started a few months ago. J1 is from 10pm - 5am, J2 is from 5am - 10am. So a total of 12 hrs online, technically.. but in reality, I just work 0-60 min on J1 and sleep the whole night due to light load, 3x a week.

However, on days that there are scheduled meetings, deadlines and whatnot, I exceed my caloric deficit. Despite eating healthy foods throughout the day, at night my cravings are through the roof. I cant start or continue my work, which is just repetitive most of the time (admin stuff). This negates my effort in deficit, and I end up maintaining instead of losing. :( It has been going on for 3 weeks now.

I don't know what else to do. I can quit J1 but this will prolong my financial goals. But I also have a weight loss goals this year!!

Has anyone experienced this, and do you have any suggestions? Thank you!

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Are these macros safe for an aggressive cut?

For context I’m a 25 year old male. I’m 6 foot and 210 pounds. I’m fairly muscular just with a layer of fat everywhere. I’m trying to keep my muscle (and build a little extra) while shedding 35 pounds of fat. I exercise daily with weights and cardio. I have struggled with weight loss for years. I was fat as a kid, then lost all the weight, then have slowly been gaining it back for the past 5 years. I’m feeling very motivated but just wanted to get any comments on if this is safe or if I would be starving myself.

Calories: 1500

Protein: 150g

Carbs: 113g

Fat: 50g

Any advice would be greatly appreciated!

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