In need of motivation and discipline help!

Hi everyone, I (21 F) started my weight loss at 255 pounds in June ish? I got down to 215 just at the beginning of this September. I had been doing calorie deficit and Mon-fri quick workouts.

Well over the past two weeks I stoped calorie deficit and stopped working out. I have not been doing anything to make sure I’m losing weight nor staying steady and I feel like a failure. I’ve struggled for years with weight loss but this has been the most successful ever for me. Can anyone share how they got out of this rut? I am so worried I will gain all of my weight back and I can’t let myself get to that point. I would LOVE to reach 200 before the end of the year but I just feel so down and like there is no challenge Or motivation I guess? Idk maybe even progress photos may help? Thanks in advance guys!

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Balancing weight loss & athletic performance

Hi everybody! Hope you all are doing well. I am looking for advice from any endurance athletes in the group about losing weight while in training. I am a runner training for a marathon at the moment. I know that weight and performance are not perfectly correlated but I really think that I could benefit by losing the extra weight. I am about in the middle of my healthy weight range but I think I could drop some time by getting to the lower end. I seem to only be able to eat whatever I want all the time (which is the current vibe lol) or way overdo the diet and ruin my ability to run. I seem to have trouble running hard when I am in any kind of caloric deficit but I know I need to be to make this happen. Does anyone have any simple tips or lifestyle changes that have helped them get to a performance weight while still being able to train effectively?

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Weight Loss Plateau

Hi, hoping to gain some insight on my current weight loss plateau.

Background is since November last year I have gone from approx 180kg [396lbs] (scale maxed out at 180kg [396lbs] so not really sure) to currently at 137kg [302lbs], so approx 43kg [94lbs] lost through strict calorie control and logging as well as fairly inconsistent gym sessions.

This last month I have stepped up at the gym and have been consistently hitting 5-6 days per week of mostly weight lifting with some light cardio.

I have generally been losing around 1kg a week up until this point where I have started to gain weight over the last couple weeks to the point where I've basically achieved nothing this last month despite working harder then ever and maintaining a 400-500 calorie deficit from my BMR.

I figure my BMR to be 2338.25 based on my current weight and height of 181cm so I should be in 400-500 calorie deficit.

This is very frustrating as I feel like I am doing everything right only to achieve nothing. I really wanted to get below 120kg by the end of the year and I was tracking well for this but this goal seems no longer achievable.

Here is my recent weight gain (ignore 2023 where I gained all the weight I had lost back after a bad break up):

https://imgur.com/a/8yfJZTJ

Here is what my workout history looks like:

https://imgur.com/a/ojwaFpj

Here's my typical weights program followed by 15 minutes of cardio:

https://imgur.com/a/janyHNd

Here is my calorie intake and estimated expenditure, switched to MacroFactor recently but I was using MyFitnessPal with the same targets and consistency previously:

https://imgur.com/a/6sdWHCd

Here is my new program from this mornings check in:

https://imgur.com/a/YxcKFwG

Any advice would be great, the new goal of 1600 calories seems really low to me given my BMR and activity level, should I trust the app here?

The weight gain seems too extreme to me to be attributed to muscle gain but I can't understand how I am gaining weight given how hard I am working.

Cheers.

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I’ve just discovered this community and I’m already thankful for it!

Weight loss has been a strange mental journey for me. I spent most of my childhood living in diet fad culture, and most of my adulthood trying to rewrite my internal narrative of personal acceptance as motherhood and life/work stress brought on unwanted pounds. This year came with many life changes that alleviated a lot of my work stress and gave me the ability to focus on my health - and I can earnestly say I feel more like myself than I have in years. Joint pain has alleviated, flexibility has come back, and my day to day energy has skyrocketed. Social interactions are totally different. People are nicer, friendlier. And I’ll admit in a way it makes me mourn for my past self. The way our society tends to treat those that are overweight. I still have a journey ahead but it’s a sobering experience in a weird way. Even still, it’s giving me new life and I’m thankful for it.

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Update and questions 🌻

I made a post on here a few months ago asking for advice on how to lose weight in a healthy way. (Previous weight was 115kg) (19 F)

Lots of people had given me amazing advise and I can confidently say it’s been a month of me being on a calorie deficit and I’ve lost 5kg which I’m very proud of. 😊

Obviously I still have a long way to go but I’m so happy that I was able to do this. Not only did I stick to a diet for more than a week but I also haven’t touched any fizzy drinks or horrible sugary sweets! And I’ve been drinking between 1L - 2L of water a day. (Also since I started this process I’ve been able to eat veggies that I would always disregard like onions and tomatoes)

I am excited knowing that is isn’t just a quick diet but also a healthier life style change.

A question I’d like to ask is for the people who had to take over a year or 9+ months to lose weight. What made time move a bit faster? Or how did you keep your mind off the weight loss? Even though it’s been a whole month i can’t help but notice that this will take a very long time. How did you come to terms with realising that this will be a long journey?

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Down 40lbs this year (60lbs from peak) - what's next?

33/M/5'11" (180cm)
October 2023 Weight: 233 lbs
Oct 2023 BF: 29% (scale) or 27.1% (Navy Method)
Sept 2024 Weight: 193 lbs (40 lbs down!!!)
Sept 2024 BF: 20.5% (scale) or 18.5% (Navy Method)

Last year, I started combining diet and resistance training, and after a year of consistent effort, I’m down 40 lbs. I train 4-5 times per week, focusing on progressive overload with resistance training and cycling. I'm seeing some muscle definition for the first time, so I know I've gained muscle along the way.

Current Stats:

• Maintenance Calories: went from 2,800 to 2,600 as I lost weight.
• Calorie Targets: Started at 1,800/day, now up to 2,000 to ease the cut.
• Macros: 25% protein, 45% carbs, 30% fat.

Now, I'm at a crossroads. My weight loss has slowed significantly, plateauing for 3-4 weeks at a time before dropping just 1-2 lbs. It took me 14 weeks to lose the last 10 lbs (from 203 to 193) - whereas in the past that could have happened in half the time. My original goal was 185 lbs, but that feels far away with this slower progress.

I'm considering two options:

1. Continue what I’m doing (recomp): Focus on losing fat and lean muscle, though progress has been slow.
2. Switch focus to muscle building: Raise calories to maintenance and concentrate on getting stronger and building size.

I'd love to hear any advice from those who’ve faced a similar situation. Is it worth sticking with slower weight loss or should I prioritize maintenance calories and muscle growth?

---

Background:
Over the past five years, I’ve been through several cuts but I've always felt overweight during all of them. This is the first time I've been sub 200lbs in over a decade.

• July 2020: 253 lbs to 225 lbs (gained most of it back).
• 2021: 248 lbs to 215 lbs (gained most of it back again).
• 2022: 244 lbs to 234 lbs.

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This sucks idk

I’ve lost 60lbs since the beginning of this year by eating clean and exercising. I’m really proud of myself. I have eaten out only a few times in the last 9 months and only on special occasion for celebrations. I have a really close friend who asks me to eat out every single week. I tell him no so many times and he gets upset and then we just ignore it until he asks again. It’s so hard to track macros and eat out so I just avoid it. I have explained this to him so many times yet still he asks. At this point it kind of feels disrespectful, like I’m trying so hard to live better and I keep having to remind him I don’t want to eat like crap but he doesn’t respect it. Has anyone experienced this? What do your friends do? I’ve asked multiple times to not be asked to eat out because I have goals to meet and I feel like every time he texts me to go out he’s praying on my downfall. In this weight loss journey he hasn’t mentioned my weight loss or the difference in appearance once. Not saying I need to be applauded but it’s like he simply refuses to acknowledge it. It’s so hard already and the added stress of having to feel guilty eating out or guilty saying no to a friend is not great. Is this valid?

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