Loosing more muscle than fat on diet. Need help

I am 27M, 6'1, 260lbs. Been on a diet for 3 months. Today I did a Sexa scan and it said that within the last month I lost 8 pounds. 3 pounds from fat and 5 from muscle. I eat about 1200-1300 calories a day and about 150g of protein average. I try to do weight and cardio exercises during the week maybe 2 times (probably could increase it). I am quite discouraged that more than half of the weight that I have lost came from muscle. I dont want weight loss to continue at this ratio. It hasnt been this ratio before though. I am not sure why this month there was such a drastic drop in muscle mass. How can I prevent more muscle loss in the future?

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Where you at on your weight loss journey?

I have gone from 245.8lbs down to 186.2lbs in 5 months.. I want to get down to my ultimate goal weight of 130lbs maybe less, I’ll see how I feel at the time.

Since I am 59lbs I’m now able to pull my skin slightly so I’m a little bit worried on how much more loose my skin is going to get.

I’m hoping to start incorporating exercise into my routine as I have been laying about on the couch for a long time now doing nothing do to mental and physical illness.

I don’t know what exercise would be good to start off with because my muscles are very weak, I was thinking beginner YouTube videos.

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Sharing for those who are starting over

When I first lost 50lbs in 2023, I thought that I was finished, and even though I wanted to lose 30 more, I could easily keep going. I was very wrong. In 2024 I gained about 20 lbs of it back. I totally stopped caring about eating in a deficit, moving my body, and really didn’t care for my health at all either. Now it is 2025, I redownloaded the loseit! app and I’m slowly but surely getting back into it. Just wanted to share that this is so normal for those who are experiencing the same thing or something similar! Weight loss if for life and there will always be ebbs and flows (even if it feels like the end of the world).

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Have you lost weight without hardcore monitoring?

Just curious if it’s been done. I don’t mean with minimal effort, I mean, have you actively tried to reduce portions, increased exercise and listened to your body cues to determine when you’ve had enough food? I’m recovering from an ED and I cannot express how much more free and happy I feel without my constant binge and bust cycle. As letting go of these disordered patterns is core to recovery it has resulted in weight gain. However, this means calorie counting, weigh-ins and strict monitoring are out of the question for me. I’m more curious if people have had success with a more measured long-term approach to weight loss?

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How much did weight loss affect your dating life? Did you get more attention?

I’m a 26 year old guy, been overweight all my life but recently hit my highest weight of 275 pounds, at 5 feet, 9 inches.

I absolutely hate being fat and I truly believe it has affected many different parts of my life in a negative way. One of those being my dating life. I’ve never had a girlfriend, and I think my weight plays a big part in it. I don’t get any romantic interested on dating apps or in real life. Any relationship I build with a woman is strictly platonic, even though they say I’m a catch. It’s also heavily impacted my mental health which affects my ability to date. I have no confidence whatsoever and feel like a loser for being a fat virgin.

I really need to be motivated and get the weight off this year. I need to be serious about it this time. I’d really like to hear anyone’s experience in their dating life post weight loss so I can have something to look forward to. So did your dating life change for the better?

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What Did You Do Today to Reach Your Goal?

What’s something you did today to move toward your weight loss goal? Big or small, it all matters! Let’s share and support each other. Maybe you drank more water, went for a walk, or made a healthier choice. Whatever it is, let’s celebrate those wins together. 🩷

Even the smallest steps count. Got out of bed when you didn’t feel like it? That’s a win. Stretched for a few minutes? Another step forward. Progress isn’t about being perfect—it’s about showing up, even on the hard days. 🥇

So, share what you’ve done today, and take a moment to cheer someone else on. Let’s keep each other motivated—you’re doing amazing! 💪🏼

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Sad breasts after weight loss, is surgery the only option?

I’ve (31F) lost almost 78 lbs since Aug ‘23. I’ve also had 3 kids, my last being in 2022. So my boobs have gone through it!

I’m 5’10” so my loose skin isn’t as bad as it could be but the skin on my breasts and lower stomach is loose and saggy. The tissue in my breasts feels so soft and almost like playing with slime (sorry TMI) where I want them to feel more like soft water balloons.

I’m a 34D and so I don’t mind my size, I just want them to fill up a bit more or at least have the skin tighten a little so they don’t look so stretched out and flappy. Is there anything that could help this? Could they naturally firm up over time? I would love to hear any personal experiences.

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