An incentive to strength train and retain (or even build) muscle during weight loss: Someone who is 163 lbs and 10% body fat requires the same amount of calories to maintain their weight as someone who is 230 lbs and 36% body fat.

One of the biggest fears I had when I started to lose weight was that I would not be able to eat at the lower calorie levels that were required to maintain my new weight. At the time, I had the (wrong) impression that I would require far more calories at my starting weight (230 lbs) than at my future weight (163 lbs).

Most people do not consider the option to input a body fat percentage (Bf %) when using a TDEE calculator (justifiably so, as an accurate BF % is difficult to measure). However, if you input a BF % in the calculator, you may (depending on what BF % you input) see a drastic difference in the predicted maintenance calories. Using my current stats as an example (M, 6"1, 32, 163 lbs), without a BF % entered, my maintenance calories at sedentary are estimated to be 2,092; where as, if I input my current BF % (~10%), the number is estimate to be 2,169. With this in mind, I decided to work backwards and determine what my original BF % would be if all of the 67 lbs I lost was fat mass.

163 lbs * 0.9 = 146.7 lbs of fat-free mass

146.7 lbs fat free mass / 230 lbs total mass = 0.64

(1-0.64) = 0.36 ; or 36% body fat.

The estimated calorie need for someone who is M, 6'1", 32, and 230 lbs with a BF % of 36 is 2,175 or only 6 calories higher than the estimated needs for a male of the same height and age at 163 lbs and 10% BF.

Now, the entirety of my loss was not all fat. There is definitely a reduction in water as you lose weight; however, if you consider a prediction for the reduction in water and work backwards, it would make my starting BF % even higher than 36, and the predicted calorie needs at 230 lbs would be even less than needed at 163 lbs.

While, TDEE calculators are estimates, I am at least a sample size of n =1 (and I refuse to think I am somehow special and that this doesn't apply to a majority of people) that these estimates are applicable to real life. It can be rather annoying to see a "I'm maintaining at X number of calorie" posts when X seems ridiculously high compared to what you are currently eating; however, I assure you it's just math.

If you are strength training, eating sufficient levels of protein, and losing weight at a slow pace then the majority of your weight loss will come from fat. In addition, you calorie needs will stay consistent throughout your loss and there is little to no reason to change the calorie levels you are eating at or recalculate your deficit. I ate at 1,900 calories/day for 7 months and went from 205 to 163 this year. I strength trained throughout and my weight loss never stagnated , the loss was linear, and I did not have to recalculate my calorie requirements.

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One last shot?

I was approved for gastric bypass surgery. Im 265 lbs and my lowest was 195 in the military. Im scared of vitamin deficiencies and osteoporosis down the line with the surgery. The weight loss would be nice. The pain would suck for a bit. I’ve been able to get down to 257 but never less than that all year long. The strangest thing is that December of last year was when I said Im going to commit and put my all into losing weight this year. And I did. I’ve learned so much about nutrition and have perfected a workout schedule. I’d say my nutrition and macros are even perfect too. But I can’t stick to them. And here’s why; I got a girlfriend at the beginning of the year around February, right when I was hitting my weight loss stride. I know it sounds fucked up to blame her, and I’m not. Im saying I took myself off the track of weight loss in order to go on dates and not be so strict with my meals. She lives with me and I’ve tried weighing everything and counting macros and calories with her. But she loves cooking, and the food is amazing. She hates counting macros, but is on board with losing weight together. She said she’s willing, but never really puts the effort in to weigh anything herself. I would love to eat just chicken and rice pre-portioned out to lose weight. But she hates it, and needs variety in her diet. Which then becomes OUR diet. I’m at a loss. Should I give it one more try with counting macros and calories? And not just that, should I count her macros and calories for her too? Meal prep for the both of us with separate macro requirements? Is it even possible to meal prep for two different people with entirely different macros while going to school full time and working? Any advice is welcome.

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I lost 90lbs in one year, and have kept it off for 17 years now. AMA!

Hi reddit!

I've done a few of these in the past, but took a break during Covid when fitness stuff was harder to access for me. Now I'm back for another round, including updates on how lockdown went for me fitness wise at the end.

As a teenager I was ~250lbs at 6’0”. Around 2005, when I was 19, I decided to make some changes. Through some careful (but not super drastic) diet and exercise I lost nearly 90lbs over the course of one year, and I’ve kept it off ever since.

Since most stories you hear about are immediately after, or during, someone's weight loss I thought people might be interested to hear from someone who’s maintained the change over a long period of time. Overall (lockdown aside) I’ve kept a pretty consistent level of fitness since the initial weight loss, which I mostly attribute to emphasizing safe, enjoyable, and sustainable changes. My overall goal is to stay fit for many years to come, so I enjoyment and injury resilience in my routine, over over putting up the biggest possible numbers right now.

I found a long-term mindset, as well as getting educated about nutrition and exercise, to be very important to losing the weight. I really cannot over-state how important education has been for me - it makes everything so much easier if you have a basic understanding of nutrition and exercise science.

Since dropping that weight I have tried to maintain balance in my life, striving to stay healthy and fit without devoting hours and hours of my time to doing so. I typically spend 5 hours per week exercising in the off-season, and 7+ when the weather is good. I do a mixture of cardio and resistance training, and my diet is sensible but not amazing.

Below you can see where I started off, where I've been over the last few years since I started these AMAs, and where I am today:

• 2002 @ ~250lbs (apologies for the poor picture - not many pictures of me exist from this time)
• 2014, most muscular @ 165lbs
• 2016, side @ 165lbs
• 2017, most muscular @ 172lbs
• 2017, side @ 172lbs
• 2018, side @ 170lbs
• 2019, most muscular @ 175lbs
• 2020 pre-lockdown, most muscular @ 175lbs
• 2020 pre-lockdown, side @ 175lbs
• 2020 mid-lockdown, most muscular @ 165lbs
• 2022 post-lockdown, back @ 170lbs
• 2022 post-lockdown, front @ 170lbs
• 2022 post-lockdown, side @ 170lbs
• 2023, back @ 170lbs
• 2023, front @ 170lbs
• 2023, most muscular @ 170lbs
• 2023, side @ 170lbs
• 2023, relaxed @ 170lbs

Post-lockdown update:

Like many, I lost access to any fitness equipment I didn't have at home during the Covid lockdown. I ran a lot and set some run PRs, but the only weight training I could do was with basic kettlebells etc at home. My overall fitness - specifically strength - took a big hit starting in the second half of 2020, until I was comfortable returning to a proper gym in 2022.

Since then my routine has returned to being more effective, though my focus has changed a little bit. I used to only focus on legs and core, for backpacking - but more recently I have been paddling quite a bit too so I added a bit more focus on shoulders and upper back to help with that. For the past few 6 months or so I've also increased my training cadence from 2 out of every 3 days, to 5 days/week. I'll be dropping back to 2 out of 3 days soon, once my last few summer adventures wrap up - until late winter when I'll ramp up again.

I'm happy to expand on any of what I mention above, or to answer any other questions you may have. In other words, AMA!

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I'm twenty-two, female, 5'6 and 290LBs. Looking for ways to lose a decent amount of weight so I can be healthier for my partner and possible children in the future.

I am 22F, 5'6, 290LB/ 131KG with a very sensitive stomach. Doctors diagnosed it under the blanket IBS without any tests, as they normally do. Over the last few months, I have been a bit more conscience about what I've been eating by limiting things in my diet that are known to be digestive irritants. It's worked with my stomach pain and people are commenting that I look thinner but I still weigh the same.

During my younger teens, I was on the smaller side and didn't gain a lot weight until puberty. I went from 160 to 230 in four-ish months in Summer 2014 and then gained around 60 pounds on top of that over the last 9 years. The weight gain happened while I was still actively in sports during school and out of school. Along with the weight gain, I experienced a sudden growth of my chest. Due to this, doctors have talked to me about the possibility of the weight gain being hormonal (had my thyroid tested and it was fine) . My stomach pain didn't start until about a year or two ago and I now occasionally deal with an intense burning sensation and cramps after eating.

I've tried many diets in the past for weight loss, never really making significant progress. The only time I lost a decent amount was when I completely cut out soda in high school, which I am doing again currently. I've noticed I've been less bloated and overall feel better.

Due to multiple reasons, I cannot work out. I can't exercise extensively or regularly due to lack of time and finances but I can go on occasional walks. I work 32 hours per week and I'm also a part-time artist and student a lot of my spare time is spent doing errands or housework I can't do during the work/ school week. As mentioned, my chest grew a lot (36D to 38K in four years after I stopped growing) and I cannot afford any high quality sports bras, leading to a lot discomfort when I do work out, and I also cannot afford a gym membership/ equipment. Additionally, my college only allows on-campus students and athletes to use the on-campus fitness facilities, neither of which apply to me.

I was wondering if anyone has any advice for easy-going exercise that I can do in my house or neighborhood and diets that work well for those with sensitive stomachs/ digestive issues (and doesn't have the time to calorie count/ weigh food).

​

TLDR; I have stomach issues so dieting is difficult and cannot exercise extensively due to time and money constraints. Looking for advice on diets that work well for both weight loss and sensitive stomachs. Also advice on exercise like walking or yoga for weight loss.

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Waiting for my woosh

Ok so I’m on my second attempt at weight loss, and I’ve gone from 207lb to ~202lb

The thing is, I’ve done this rodeo before and know that at the beginning, water weight loss is pretty rapid for me. Last I tried, I went from 210 to 202 in a week. This time, it’s been 3 weeks, with a net loss of 5lb.

Difference is, I’m not only changing my diet, but exercising too (weight lifting, walking 10,000 steps a day, drinking a shit ton of water, tracking carbs and calories, and soon I’ll be incorporating more cardio). It’s the first I’ve tackled all these things at once, and I’ve read that this does some funky stuff with water retention in the muscles and whatnot.

Point being, I know I’m doing everything right, I’m just an impatient woman and I want to see my progress reflected on the scale. Please just tell me the woosh effect will happen soon? I’m so scared of burning out before I even get the ball rolling.

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Advice on gym workouts and diets for weight loss

(I have started going to my apartment's not so fancy gym for one week, and I need some help)

Need help with the following things:

I am 24y.o, 180 cm tall, 220 lb with evident belly fat, moobs and huge thights. I have rencently started eating in a calorie deficit manner after some research.

Want to understand gym workouts: I started gym a week ago. I like cardio, ran 2 miles first time in my life. I do some exercises on Precor machines(abs, chest, back and legs)

What kind of workout should I follow for sustainable weight loss?

I hear a lot about weight training and thoughts (my apt gym doesn't have barbels or weight lifting stuff. It only has dumbells and machines for chest and incline chest and other exercises. Am I missing something by not going to a proper gym for weight loss and getting into shape?

Is only cardio sufficient, or what is a good mix of exercise?

I initially thought I would run for a longer time which might help me lose weight, but after doing some research, I found my opinion not so correct.

How important are protein supplements for me? (protein powder)I can't eat eggs or any meat. I am not sure about my protein intake(I mostly eat vegetables and some fruits). Does taking some protein shakes help me in this weight loss journey? I want to lose 60 lbs, if possible, in the long term(6-8 months).

I was a lazy guy who thought being skilled was important hence spent the last 10 years infront of a computer with zero physical exercise. I spent 24 years of my life doing nothing but just eating whatever I like and whenever I like. I want to be fitter and in good lean shape. I have this motivation because I am out of school now, and I can spend more time on fitness, I live and cook independently for the first time in my life. Please help me in this journey.

Thanks in Advance

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Any men here improve their erectile function after significant weight loss? (NSFW)

Highest Weight: 241 Current Weight: 221 Goal Weight: 170

Looking for some motivational stories from men who have lost weight and improved their boner quality. Women who have observed changes in their partners are welcome to comment. How were your erections before and how were they after weight loss?

Basically, I've been overweight for around 8-9 years. Initially, I was 35 lbs overweight and stayed this way for years. Then, like many others, I gained a bunch during covid and ballooned up to 240. I recently lost 20 lbs, and I have 50 more pounds to lose. I just feel like my boners have become weak sauce over the years due to weight gain. I know it can affect erectile function a lot due to testosterone and circulation, so just wanna hear from other men if they've experienced good improvement. Thanks.

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