Finally at my goal weight - how to maintain but also maintain my fitness/exercise?

Hi all,

I've reached my weight loss goal and am wondering how I should start maintaining my weight as I really don't want to lose anymore. For me the weight loss was an additional bonus for the health kick I started at the beginning of the year.

I currently do a 2 min plank, a yoga routine, 25x4 of sit ups, crunches, reverse crunches and squats and 45 mins of cardio (approx 300 calories) daily.

I eat around 1700-1800 calories on my normal days and around 2100-2300 on my cheat day (I usually do approx 4 miles walking on top of my routine).

Do I reduce my cardio down to 200-250 calories a day, only do it a few times a week?

Appreciate the advice!

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Apple Shape Help

I’ve been frequenting this sub for months now while I’ve been on my weight loss journey but this is my first time posting. I am 5’4, 21 years old, female, and now only slightly overweight (🎉) but I still have the same apple shape I have had since my highest weight. I’ve seen some people say that eliminating carbs is really helpful for people with apple shaped bodies but others have said a calorie deficit is all that matters. Does anyone have experience or advice in this? I am hoping once I get to my goal weight the apple shape will be gone but I’m worried it’ll still be there if I don’t cut out carbs (which I have not been doing thus far). I also have focused mainly on diet and my exercise is pretty much just walking my dog & a Pilates class maybe once or twice a week.

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Slow or more "aggressive" weight loss

Hi everyone,

I've been reflecting on different approaches to weight loss and would love to hear your experiences and thoughts, especially if you've tried an aggressive calorie deficit—something beyond the usual 10% of your Total Daily Energy Expenditure (TDEE). For example, cutting 800-1000 kcal or more from your daily intake.

From what I’ve read and experienced, I’m skeptical about this approach being sustainable. I feel like it’s not just about the "calories in vs. calories out" equation because your TDEE can change significantly during a weight loss journey. Factors like:

• Weight changes: A smaller body burns fewer calories.
• Muscle mass: If muscle is lost, TDEE can decrease further.
• Low energy levels and activity: Feeling lethargic can lower your Physical Activity Level (PAL), further reducing calorie burn.

The body is smart and always striving for balance. If you dramatically reduce your calorie intake, it seems like your body adapts by reducing expenditures—sometimes making it harder to lose weight or maintain the loss in the long term.

So here’s my main question:
For those who went for a more aggressive calorie cut, how did it work out for you? Did you manage to keep the weight off after reaching your goal, or did you experience a rebound?

Also, did you notice your energy levels, metabolism, or hunger signaling change significantly during or after the process? If you went back to eating at a "normal" TDEE, did it seem like your body was burning less than expected?

I personally think sticking to a smaller deficit (around 10% of TDEE) might be a more sustainable option, but I’d love to hear your insights.

Thanks in advance! Looking forward to hearing your stories! 😊

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I broke habits, what do you think contributed to weight loss

I was on a track to losing weight and recently slipped.

I am male, over 35, at 6'2 and 208 now. I was targeting at about 198, 195 range for months.

I got a little lax over 2 weeks. I was trying to understand possibly contributors.

And even though I gave specifics below, you can ignore those and maybe talk about in generic terms. Is bad diet more of a contributor than saying carbo exercise.

Diet:

Diet was probably biggest contributor. I ate more meat a couple of times this week where usually I dont. Went to restaurant for burgers, fries, fried chicken off and on over last couple of days. Each meal probably 1500 calories.

Time of Eating:

I was pretty good about not eating before 9pm. But recently I slipped over past 2 weeks. Last week I snacked at 1am with some chips. Normally I would eat around 6pm and eat again at 8am

Exercise:

I do light cardio 5 days a week and weights during the week day, about 30 minutes of exercise.

Also, I track my steps. I used to average 7k steps a day. Now I do about 4-5k.

And Could be Stress and Sleep:

Work has kicked in end of year, maybe more stress and getting about 5-6 hours of sleep a day.

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Clothing suggestions for the middle of a weight loss journey?

My initial goal is to lose 70 lbs. I’m already down 15, which is sick! I’m already noticing clothing, particularly the pants I wear to work, is getting looser. But it’s also getting really annoying constantly having to hike my pants up and if things go to plan then the time will come where things no longer fit me at all. But I genuinely can’t afford to buy a whole new wardrobe every time I drop a size or two until I get to my goal weight. What did y’all do for situations like this, any style recommendations or cheap clothing tips? Or even ways to make adjustments myself, I only have basic sewing skills but am willing to learn.

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Starting Strong!

Hey yall! I’m (5’9”, 23y, M) gonna update yall on my weight loss journey. Unfortunately I’m not just now starting (it has been about a month since I started)

Initial Weight: 380 (highest ever weight too) Current Weight: 369 (As of 3 days ago, down 11) Goal Weight: 200lbs

So just to introduce my rhythm, I’m using the Weight Watchers app and I’m targeting to lose 2-3 lbs every week. I don’t have real checkpoints besides that. I’ve tried to lose weight before but setting a goal weight by a certain date failed for me since after that date I had no real motivation, so for now I am just going off of weekly targets. I’m not doing much exercise yet, I’m just closing my fitness rings on my watch, and tracking weight watchers. To help me close my rings, I’m playing BeatSaber on my VR headset and I want to start walking or cycling on my bike. I’m also avoiding fast food like a plague!

I’ll be updating my weight weekly, and share if I make it or not to my goal for the week. My check-in days are Mondays, and my target weight will always be static, never based on my current weight. For this week, my target weight is between 364 and 367 lbs.

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I never thought i needed help losing weight since i did it before, but for real i needed your help

TL;DR: I’m a 37-year-old male who successfully lost weight twice using exercise, reduced eating, and intermittent fasting. Recently, despite continuing these methods, I can’t sustain the weight loss. Could aging, stress, or other factors be affecting me? Looking for advice to achieve lasting results.

Hi everyone,

I'm a 37-year-old male (turning 38 next month) and have been struggling to lose weight sustainably. Here's my history:

• First Success: At 22, I lost weight from 105 kg (231 lbs) to 80 kg (176 lbs) over eight months while in university.

• Setback: After getting married and having my first child, I gradually gained weight back and reached 105 kg (231 lbs). Blood tests showed I was prediabetic.

• Second Success: I lost almost 30 kg (66 lbs), bringing me down to 75 kg (165 lbs), which made me feel amazing and happy.

• Recent Struggles: Over the past few years, I've regained the weight 105 kg (231 lbs) and have been trying to lose it again for the past year without success. I’ve been doing exactly what made me lose weight in the past:

  • Exercising 30 minutes a day
  • Eating less
  • intermittent fasting

Despite these efforts, I only lose a few kilos before regaining the weight quickly, leaving me feeling worse each time. I've tried various methods repeatedly but nothing seems to stick.

Questions: - What am I missing in my weight loss approach? - Could factors like getting older or having a stressful job be affecting my progress? - Any advice or strategies to achieve sustainable weight loss?

Thank you for your support!

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