Halfway to my goal and getting burnt out.

I’m 5’0 and started at 220lbs, and now I’m down to 168~. My goal is to get to 120~ but I might stop sooner depending on what weight I feel the best at.

For the first year, I was losing 1-2 pounds a week. I got just under 190lbs last Christmas, which was a huge win as my goal was to be under 200. From mid-February to now, I’ve only lost about 12 pounds. My weight loss app says I, on average, lose 0.2 pounds a week, putting my goal at over 4 years away.

I suppose it has to be said that my TDEE is about 1800 calories a day. My BMR is about 1450 calories. I eat about 1500 calories a day, usually under. When I was losing the most weight, I was eating anywhere between 800-1200 calories a day, and let’s just say 1500 is a lot more maintainable.

I actually have energy, I eat until I’m full. Even if I wasn’t losing weight, this is how much I would eat, just following hunger cues.

I suppose the next step would be to add in mild exercise, like a 20 minute walk or something, but I’m just kind of tired of constantly trying to lose weight, especially since my goal is still 2-4 years away.

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After 3 months of hard work and struggling I’ve finally got to a point where people are starting to mention my weight loss and it’s so motivating. Wanted to share my story so far.

So I started at 265 lbs(120kg) and I’m 5’10”(178cm). I felt horrible about myself and always tried pretty hard to resist the weight gain.

I was at a normal healthy weight 15 years ago when I started a medication called lyrica. I went from 170 to 265 over those 15 years. The medicine just made me very hungry. I never felt full until I felt sick from over eating. It’s not the best excuse but it was a struggle while on this medicine. It also made it hard to resist temptations and made it easy to be happy without caring about what happens in the future.

3 months ago I came off the medicine. I lost a few pounds over the first few weeks but I have some pretty bad back issues so I need to lose it quickly. It’s keeping me from being able to function at work and from being able to be a good father and husband.

A little over 2 months ago I had gone from 265 to 260 in about 3 weeks. That wasn’t enough so I decided to kick it up. I started hiking every day and swimming for an hour or two every day. At first I couldn’t hike a mile but now I’m up to 3 and could possibly go more. Adding in this exercise and simply eating less from stopping the medicine really helped me lose some weight for the next month. I went from 260 to 249. That was great but I wanted more so I started eating really clean fresh healthy foods. The next month I went from 249 to 234.

The whole time I didn’t notice any changes in myself and no one mentioned anything until a few days ago. I did notice that my clothes were starting to get significantly more loose but that was the only change I noticed.

I only work twice a week currently and I’ve been wearing my 3x shirts at work until my shift last night. Last night I threw on a 2x shirt that I hadn’t been able to wear for years. It fit nicely and was even slightly loose on me. The coworkers noticed and all started complimenting me. This morning my mother and sister both wanted to go on a hike with me and I hadn’t seen them for a month or so. As soon as I got there they were stunned. They couldn’t believe how good I looked compared to before.

It feels really good to have people notice because I am struggling to notice it myself. However, people are starting to talk. My sister told my brother in law about it and he called me and mentioned it and said he was proud. That makes me feel a little uncomfortable because I am still quite large. I have a long way to go. 234 now but still 50-60 pounds off my goal weight.

I don’t know why I’m sharing this, I just wanted to share with some people who might know where I’m coming from and the struggles.

I’m worried that the weight loss will really start slowing down. I’m pushing as hard as I can right now and if it does slow down I’m worried I won’t be able to push harder.

All I can do is try my hardest so I do take comfort in that thought.

I hope I’ll start to see it soon and stop hating looking at myself in the mirror or pictures. I post here a while ago saying I was 20 pounds down and didn’t notice and you guys recommended I take pictures of myself. I did that, so I’m about to go take another picture and see if there is any difference in the 15 pounds.

I hope you are all doing well and have the motivation you need to get to where you want to be. I’ll check back in at 50 pounds lost and share any new thoughts or developments. I love reading all your success stories and struggles as well. I don’t like seeing anyone struggle but I can relate to a lot of the struggles so it actually helps me too.

Take care everyone. Thanks for the support and love. This truly is a special group.

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I don't have motivation to lose weight anymore

I'm 17F, 62kg and 164cm

I'm exhausted. I've tried everything. My sedentary TDEE is ~1700 and when i first restarted my journey late last month I'd eat around 600 (which is bad i know) and workout but I've raised it to 1300 (still workout). even now i just can't motivate myself to lose weight. I've lost weight before, i came down from 72kg to 62 kg back in 2020 and maintained (though i gained 2-3 kgs, mostly cause my height kinda increased). now I'm trying to go down to 52kg (bmi 19) and i just can't care anymore. I want to lose weight to have a nice physique but i just can't care about it anymore. so what if I'm fat and ugly? why does it matter? i just don't care but, i want to care, i want to lose weight.

I've thought of eating at 1500 cals and working out but the thought of slow weight loss just kills me i don't know why, seeing the scale drop everyday is addicting.

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My story - 19.3kg / 42lbs in 11 weeks

For as long as I've been an adult I haven't looked like the person I felt I could be. For the majority of time I have been overweight or obese, however, due to my build (1.81m and broad) it hasn't always been immediate obvious. Needless to say, being shirtless or changing around other people has always made me uncomfortable.

There have been times of losing weight, once down to 89kg, bookended by sharp increases - once topping 120kg. The confusing aspect for me is that with a lifetime of playing sport I'm quite knowledgeable when it comes to fitness and exercise, I know what I should and should not eat alongside how to workout.

My crux has always been sugar and sweet foods, I could literally eat them all day. Full cake? No problem, 250g of chocolate? Easy work. Horribly unhealthy, deeply embarrassing and a source of internal shame.

Fast forward to June 4th 2023, I had enough of feeling rubbish, avoiding photos and mirrors - I stepped on the scales.

118.8kg. Fuck. Nearly as heavy as my heaviest ever weight, albeit 5 years older. I resolved there and then to change things, lose some weight but do it in a sustainable way. Previously I saw short term success with LCHF but like many extreme diets, I couldn't stick it and once that happened the weight piled back on. This time had to be different and possible to maintain for the rest of my life. I decided on Four key measures:

1. Consistent calories tracking with a maximum daily consumption of 2200
2. Using a whoop band to give myself an estimate of calories burned on a daily basis with additional benefits of sleep and strain tracking
3. Non negotiable attitude to exercise 5 times a week, whether irs a run, walk, gym, cycle, kayak etc, just something to move each day. Having a desk based job doesn't help in this respect!
4. Weigh myself everyday
5. Sugar, sweets, cakes are a treat to be handled as such, not eaten everyday.

So, here we are 11 weeks later and I weighed in this morning at 99.5kg. It was a mental breakthrough to finally see double digits on the scales. I appreciate that this rate of weight loss goes against every advice regarding sensible rates of loss but honestly, I feel pretty good, I eat most things I want as long as its within my allowance and my fitness has gone through the roof:

5k time down from 32 minutes to 22;49. One half marathon. Over a thousand km cycled. Hundreds or miles run. Epic kayak trips. Home Kettlewell workouts. Long hiking trips in the mountains.

It's been tough, at times emotional and frustrating. There have been ups and downs, including a plateu in weight but I kept pushing and eventually things moved. My weight loss journey is far from over but I am now feeling that an end goal is within touching distance.

The obvious question is do I feel this is sustainable long term? Yes I do, especially considering an increase to maintenance calories, better visualisation of weight long term and building fitness into my daily routine. Thankfully I also have a supportive partner who joins me on runs and cycles, she's also seen a loss in weight of 4kg.

I just wanted to share not only in the hope of motivating or showing its possible, but also illustrating the amount of work it takes to lose this much in a short time frame, not fun and I would recommend to anyone on the fence about dieting, start now, don't wait.

Would I recommend my approach? No, it's risky in terms if injuries and commitment but if you can stick it the results are clear.

So, ending on a few takeaways...

1. Be consistent, results don't happen overnight, but they don't have to take forever
2. Pick an approach you can keep for the rest of your life, or atleast adapt into an approach you can keep.
3. Motivation will get you started, discipline will keep you going

Good luck everyone, keep going and inspire each other

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Just reached my original goal of losing 10 lb!!!

I’m not done yet, I’ve decided to go for a bit more, but I’m so excited! I woke up this morning and weighed and it was a perfect 135.0 lb.

On top of that, I shared my progress with my partner! He said he’d noticed the weight loss, that I don’t snack as much or go as crazy with the amount I put on my plate (ngl, I went HARD).

Some wonderful changes I’ve noticed not related to appearance:

1. My calorie limit feels like MORE than enough for me now. I can reach my ~110 g of protein/day goal, fit in fruits and veggies and have room to enjoy some less nutritious foods if I’m craving it.

2. I feel lighter and happier.

3. I’ve started to see food as less of a comfort/stress-relieving tool and more of fuel (that can also be delicious) that my body needs to recover from my training and to function optimally.

4. I’ve become more mindful of what I choose to eat. When I first felt limited by calories, I knew I needed to spend them on fruits and veggies and protein, rather than high calorie snacks. I tell myself if I’m not hungry enough to go for a piece of fruit or veggie first, then I’m not hungry enough for chips either.

5. I’ve become so much more forgiving of myself. The harder I was on myself, the worse I’d rebound later. Even if I go over one day, I can make up for it the next.

6. I’m starting to trust myself more. I know I’ll have good and bad days, but the progress I’ve made has helped me learn that I AM capable of change, regardless of what I’m going through.

Other Bonuses: I can see muscle definition better in my legs and a peek of my abs (I’ve always worked out consistently but because of how much I’d eat, my work was a bit hidden LOL). Another bonus: my partner has noticed 😂😁

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Diet hacks 101

We all know how difficult losing weight is. What’s worked for me is shifting away from relying on willpower to creating an environment that works for and not against me. These hacks have helped me sustain and even enjoy my weight loss journey:

1. Practise mindful eating. I put my spoon down after every bite of food and finish chewing before I go for the next mouthful.

2. Use smaller spoons, forks, bowls and plates. This helps with portion control.

3. Budget calories for the week instead of strictly limiting to 1500 daily. This lends itself to fasting / IF patterns as well. You could do 2k cals one day and 1k the next. Great for days I have big meals out with friends.

4. Try not to snack between meals. But if you do, make sure to keep healthy options around that you don’t really have to spend time preparing, like cherry tomatoes. The idea is to have it as accessible as opening a bag of chips.

5. Identify your “gateway snacks”. These are snacks that always lead you to eating other snacks. Think twice about eating them. Better yet just stop buying them. For me these are biscuits, chocolate and oddly enough, blueberries.

6. Have go to low cal healthy sides or desserts at the end of a meal if you’re not satiated. Want something sweet? Banana with a bit cinnamon powder, microwaved for 20s. Salty? Apple slices with salt and pepper. Crunchy? Seaweed. Creamy? Cottage cheese.

7. If you have a problem with binging, recognise the triggers. For me it would be after lunch, if I am feeling stressed. So instead I’d fix a work call after lunch, shower or go out for a walk to distract myself and get away from food.

8. Brush your teeth or use mouthwash after a meal. Or pop a mint. But some artificial sweeteners may make you bloat so watch out for that. Or have a decaf coffee.

9. Liquid calories can really add up. Swop coke for soda water if what you’re craving is carbonation. For non dairy milk, almond tends to be less calorie dense than oat. Try slowly diluting drinks (coconut water, juices). Get into teas.

10. I try not to go too crazy with my cheat meals, and not make my other meals too bland. Because I don’t want to feel like I’m punishing myself most days and only eating delicious food once a week. So instead of restricted and cheat meals, I think of my meals as regular and special.

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Drastic hair thinning after losing 45 pounds, anyone else have this problem?

Hi everyone, I’ve been reading old reddit posts on here and stuff online about hair loss relating to weight loss and all I’ve found is that it’s usually sudden weight loss that causes it.

It’s taken me 1 year and a month to go from 188 to 143 pounds and I’m female 5’5 and been maintaining at 1300-1500 most days. I’m thinking about eating more so it stops but afraid I’ll gain weight back but I was originally trying to lose 50 but it won’t come off I’m not sure if it’s hormonal or something I made an appointment with the doctor, but I’m stressing so much about this as I wait for my appointment to come up I really wanted to see if anyone else has experienced this and if they have did anything help? Worried because my hair is already thin and it’s starting to have bald gaps

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