Weight loss plateau

Hello guys,

I’m 360 day off the weight loss, and I’m down around 30 kgs. I look amazing! I’m currently at 85, and I just need to take off those last 10kgs. But for the last 3 months I’m completely stuck.

I train MMA 2x and Judo 1x (I coach it) a week, and I eat this:

2xScoops of Whey Isolate + Oat meal packet I would say around 250-300kcal.

1xPasta dish. Something like Cacio E Pepe, Pasta a la Assassina, maybe Carbonara. I don’t have much time to cook as I work a lot. 75 grams of pasta + sauces depending on which I’m eating, I would say tops 500 calories.

2xFlat Whites a day which is 150kcal.

Sometimes I will skip dinner and just get 2xWhey Isolate scoops.

I’m just staying constantly at that weight, that’s barely hitting 1000kcals a day (1000kcal last month, before that I was eating regular 1500-1800 weekends). I’m not working out for the purposes of muscles l train just because I like the sport, but these last 10kgs are killing me.

I had a week where I ate junk food during holidays, basically cheat week, but even then I didn’t go above 1500-1800kcal.

My BMR is 2200kcal.

My coach recons I’m eating too little and my body is struggling to lose weight and it’s trying to combat it a lot. I drink 2L of water a day.

2 months ago I was on Protein Intake, so I ate around 1800kcals a day, and now I dropped calories a lot.

It’s just 10kgs man, please help me.

Thanks in advance.

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Small steps to start the journey

Been a lurker on this platform for what feels like forever, silently watching and observing the stories of triumph, setbacks, and tenacity. To be honest, I never really thought I'd be one of the many to share my story, but here I am. A couple of months ago, something just clicked for me. Maybe it was a certain post or an inner realization that I could change, too. So, I decided to buckle down and get serious about my weight loss.
The road hasn't been easy. There have been days where I questioned my resolve, where the temptation to slip back into old habits felt overwhelming. But every time, I'd come back here, read another success story or a word of encouragement, and it would give me the strength to carry on.
Now, I’m proud to say I’ve shed 35 pounds. While it might just be a fraction of my overall goal, the sheer joy and pride I feel is immeasurable. This is just the start of my journey, and I am brimming with excitement for what's to come.
I want to extend my deepest gratitude to this community. To everyone who's shared their ups and downs, their tips, their milestones—thank you. Your stories, whether big or small, have been the beacon of motivation for me. To those who are still lurking, contemplating on taking that first step—believe in yourself. If I can do it, so can you. The journey is worth every sweat, every sacrifice, and every ounce of effort. Let's keep inspiring and supporting each other.

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How did you start working out? What did you like?

5'9 31M Since May I've lost 22lbs by just changing my diet (317 to 295) and walking. I live in NYC and walk a lot (average 10k a day). My weight loss has become visible and my older clothes fit again! This is my first ever significant weight loss. Not seeing a 3-- on the scale feelsfantastic and is motiving me to keep losing.

I know the next step in my lose it journey is to start exercising/going to the gym/etc. I've always been a bit imitated by working and don't really even know where to begin or what to do. I think some type of class or trainer would probably be a good place to start, but there are so many options. What were your first steps when you started actually working? What works and doesn't work for you? What workouts do you like?

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Do I have to do cardio and weight lifting at the same time?

So, I’ve been looking into ways to achieve my ideal physique and found cardio (swimming to be more specific, I don’t like running or anything else) and weight lifting. In my mind, I first do cardio and after I get rid of the excess fat on my body, I begin the weight lifting. However, I also found that weight lifting prevents you from getting loose skin from weight loss. Do I have to do both at the same time?

I’m aware that losing weight has more to do with eating habits. For that I’m thinking of calorie deficit because I’ve had a not so healthy relationship with food since I was a child (think of an environment where every adult would tell me I eat too much despite my mother knowing it came from trauma of losing my father, and no, haven’t had the chance to go to a therapist yet). I want to reduce the amount of calories but not restrict too much the kinds of food I eat.

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Frustrated with non-existent weight loss, why am I not losing weight

Hi All,

Backstory: For 6 years I ate under 1000 calories probably less if I am being honest my weight was from 125 to 130 due to everything making me nauseous, having stomach pains, and affecting my skin, I finally went to the doctor and was diagnosed with amenia and started taking iron pills and immediately felt better and starting to eat meals again. Saw my weight shoot up to 147 very quickly didn't really pay much mind to it until one day I put on a pair of my favorite pants and everything felt tight which I never felt before. I decided I wanted to lose the weight gain and started strength training for almost a year and gained 12 pounds of muscle which brought my weight to 160. I have been going to the gym consistently 5 to 6 times a week for a month and a half working with a personal trainer 1X a week since I stopped strength training (progressive overlord) and focusing on hitt, low impact, and cardio, eating around 1400 to 1500 calories that consist of high protein anywhere from 100-120g of protein a day. Yet, just did a weigh-in at home and only lost 1 pound nowhere near the 5-6 pounds I wanted. I am just super frustrated I feel like I am doing everything right yet no work to show for it, I am still heavy and soft but stronger which is a plus.

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gained 5lbs in two weeks

i would like to seek help regarding my situation

20M 5’5 235lbs

i’ve been on my weight loss journey for 2 months and so far some people have said they’ve noticed a difference in my body size. For the last month i’ve lost a total of 9lbs by walking every night for an hour

However, for the past 2 weeks, i have slightly increased my daily calorie intake but to combat that, i’ve increased my daily walk to 2 hours and walk an average of 6-8 miles. I’ve also just started lifting weights but i’ve noticed that my weight have significantly increased by 4lbs. Can i know what i am doing wrong? I feel very disappointed with myself right now and feel like I’ve wasted half a month worth of hard work. Would really appreciate it if i can know what i should do next and if i should stop eating more?

edit: i also do not snack nor do i drink sweet drinks. the most i’ve drank is milk and usually only 2L per month

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I’ve gotten to the point where my mom is sabotaging my weight loss.

My mom has been overweight since giving birth to me. She’s crash dieted several times throughout her life never with success. She’s at least 230-250lbs I’d guess but she claims she’s 195.

I’ve always had issues with food and body image because of how she raised me to fear fat but also yelling at me that it’s my fault that I’m fat and I just need to have more self control and exercise more (she’s projecting big time). She moralizes food and fatness all the time without realizing it. She has zero understanding of nutrition and her idea of a “diet” is the Atkins low-carb bacon-only diet which she only sticks with for 2 weeks before giving up. Her idea of a workout is a 20 minute aerobics video which would do NIL for me. I could eat those calories back with half a cookie. She thinks calories don’t matter and it’s all about cutting out all carbs.

So suffice to say I know that she is not a reliable source of information and I should actually celebrate her criticisms because if she disagrees it probably means I’m doing something right lol.

Anyways I lost a lot of weight at 18 from taking up biking as a hobby. She celebrated me getting skinny but also pressured me to eat ice cream and cookie dough and hamburgers and fries every time I see her (she still does this EVERY TIME). Major cognitive dissonance. I think she subconsciously hates the idea of me not struggling with weight anymore because it means we won’t have that in common. Plus it means she can’t blame genetics.

Over the years I slowly put the weight back on and then some from food delivery during the pandemic plus a series of sedentary jobs. Finally I hit the peak last year when I was 215lbs (at 5’2” that’s morbidly obese). So I started walking 15k steps daily for several months, intermittent fasting and lost about 20lbs on my own before I decided to start semaglutide (not the same formulation as ozempic fyi). Since then I’ve gotten down to 155 but my goal weight is 130-140, and I would still be in the upper end of healthy at that weight. Even now at 155 (still overweight) my mom says I’m “skinny” and need to stop losing weight (she also doesn’t know about the semaglutide). She continues to sabotage me every time I visit. Luckily she’s moving away soon so I won’t have to deal with it for long.

Also I’m going to start lifting and eating more protein so I can also be fit and toned. Right now I’m definitely flabby.

She thinks going to the gym and building muscle is “unnatural” for women and the goal should simply be to stay skinny and small (gotta love the 1950s boomer mentality 🙄)

Just wanted to share this unconventional non-scale victory— losing the support of our closest family because they’re threatened when they see us making positive changes. Yay!

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