Can someone help me with a weight loss plan?

I’m 20F and I’ve lost over 25 pounds slowly over the course of 3 years or so. I’ve been recomping too so I don’t really know how much I lost in that time. I went from 175 to 150 (I’m 5’9) and I’m trying to lose that last 10 pounds of fat. My body type is muscular with decent amounts of fat on my stomach waist and back.

For reference, I currently eat ONLY Whole Foods and no refined, processed or artificial sugars. I don’t eat any synthetic foods such as protein powders, low cal foods or protein bars, but I do get a lot of protein in daily from eggs, meat and dairy. I also eat honey and maple syrup as much as my heart desires. Sourdough bread is also very abundant in my diet. (This is mainly how I lost those 25 pounds but I’m now stuck at my current weight).

I currently do not track my calories however my maintenance is about 2300-2500.

I work out 4-5 times a week in the form of an hour long lifting sesh or an hour of LISS cardio. (However it’s winter break and I’m back home from college so I haven’t worked out in a minute lol).

If you were me and wanted to lose that last couple pounds SLOWLY over the course of 3 months, what would you do? What things would you change or implement? I appreciate any and all advice!

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Losing weight but not seeing change

I’ve been on a weight loss journey for about 5 months now, I started off at 230lbs and I’m now at 207lbs, with my goal weight being 185lbs. I’m happy that I’ve been losing the weight, but I feel like I haven’t seen much change in the way my body looks. Sure, some jeans that used to be tight I now have to wear a belt with, but still, I feel like visually I look the same.

I’m wondering if anyone has any tips for this? I feel like this has something to do with not retaining muscle, but I would love some insight.

For context, I’m a 5’11 female and have mostly been losing weight through dieting (around 2000 calories a day, at least 80g protein but I’ve been trying to bring it to about 150g) and cardio, and I don’t have frequent access to a gym at my college. Any advice would be amazing!

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18, 6ft, 281lbs - Struggling with Weight Loss (ADHD & Fluoxetine) - Need Advice!

Hi all,

I'm 18 years old, 6ft tall, and currently weigh 281lbs. I'm looking to lose weight and get down to the 180lbs range at a minimum.

I have ADHD, which makes it incredibly difficult to regulate my eating habits. I find myself constantly snacking, often mindlessly, and have trouble controlling those impulsive urges.

To make things even more challenging, I'm also on fluoxetine (Prozac), which is known to have weight gain as a side effect (I believe) . I've noticed it's definitely made it harder to lose weight.

I'm looking for any tips or strategies that might help, as I've been trying for 2 years now but i fall back into old habits and go back to square one.

I've heard calorie deficits are a good idea, but i dont know how much i should be eating - or maybe I should try fasting? I'm unsure. I also have a dislike for most vegetables and fruits so that makes it difficult to meal plan.

I'm having egg on toast frequently - 5 eggs and 2 slices of bread for brunch, and nothing else until 6pm where I have a homecooked meal usually with lots of chicken, but I tend to get quite hungry.

I'm also not the most physically active, but that's because it's a struggle with this weight on me, as I also have poor muscle tone in my legs.

Any help would be appreciated!!!

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140 lbs lost. How long before the cold stops being so brutal? Will I actually adjust?

I lost 140 lbs in just over a year, I went from 41.3 to 23 BMI. I know it's super common for people to feel incredibly cold after weight loss, but your body will eventually adjust, right? I live in New Hampshire, it's currently below freezing and I'm dying. Last winter I'd be out in tshirts and thin jeans, unfazed entirely. This year I have layers upon layers and even purchased heated gloves because I cannot handle being outside long enough to take care of my horse etc. My hands immediately painfully freeze.

Will next winter be better? Or am I doomed to suffer from perpetual cold every year from here on out?

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How much time do you give it before reducing calories more if not seeing weight loss?

Female, 38, 5’7”, 170 lbs. GW:150

I’m trying to lose fat while maintaining muscle mass. I wasn’t working out regularly or monitoring calories for about 4 months and have been back to the gym for about a month now, and know it’s possible when untrained to gain a small amount of muscle while cutting calories. I’m lifting heavy and interspersing HIIT training two days a week as well as doing steady state cardio the other days.

This past week, I buckled down on diet and am eating 1,330 cals/day and about 115 g of protein. I usually do a protein shake in the morning and eat a lot of veggies, fiber, & lean proteins. Right before covid began, I reached my goal weight of 150 on 1,500 cals/day and I was adding exercise calories to my diet, but now, I can’t lose at 1,500 (I tried for three months and didn’t lose a lb) and I currently don’t even add exercise cals back to my diet. I thought maybe there was an issue with my metabolism so had my RMR tested in a lab and it came back as 1,482. My TDEE if sedentary is around 1,700, 1,900 if moderately active which describes me, so 1330 cals should do the trick, but now that I’m not seeing weight loss a week in and because I tried for three months before and saw no change, I’m feeling worried that I’m doing something wrong. My measurements have also not changed and clothing fits exactly the same.

I read endlessly about fitness, look at scientific studies, etc., but it feels like there is an endless stream of info and I must admit that after years of being on this journey I’m still confused about what I should be doing because despite doing what is best according to all the data I’ve compiled, my body seems to not want to comply. Anyone else in this boat? Is there anything that helped you? I’m so tired and discouraged and tired of being overweight

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The trials and tribulations of week 1

Hi all, I hope you are doing well. I promise I’m not going to clog the sub up with weekly posts but I wanted to check back in since getting started always seems to be the hardest part imo.

I decided last Sunday to start a weight loss journey, and now, 7 days later, I have been reminded that this is not an easy task. I had lost about 5 pounds after 4 days of walking and healthy eating. I never ate fewer than 1700 calories or more than 2100 at first and was very proud of myself. I averaged about 12,000 steps per day and was feeling great except that I had formed painful blisters on my feet, stopping my walking immediately. The first day that I couldn’t enjoy a nice walk, I ended up binge eating wings and pizza. Immediately afterward I regretted my choice and felt sick to my stomach due to the amount of food I ate. I proceeded to gain back about half of what I lost in 1 night. It was also difficult to avoid unhealthy food and to find time to exercise over the weekend.

All that said, I took today to recollect myself and get back on the wagon. I have already hit my 10,000 step goal for the day and am preparing to walk to Chipotle for dinner in about half an hour. Although I am only down about 2.5 pounds despite having lost 5 before, I am not letting my lapse of judgment get in my way. I’m looking forward to a few weeks from now when I will hopefully start noticing physical changes in my body. I understand that Rome was not built in a day and I cannot expect immediate results, only marginal improvements that will add up over time.

For those of you struggling to make the changes you want to see for yourself, I’d like to remind you that a moment of weakness does not define your journey. At the end of the day, we have the power to make those changes so long as we don’t give up. We are all in this together and I wish you all luck.

I will most likely begin to check in monthly from here on just to keep myself motivated and converse with you all.

My best -J

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I think my weight loss coach's wife has an eating disorder

I've been in a weight loss group for about a year now. Coach's wife has become very active with her progress photos. Like every week, even though she's been at goal for a couple of years, she just keeps posting more poses and recently showed her weight loss graph, is now underweight according to her chart. Posting lots of pics, and now I see ribs.

People are discussing amongst themselves, not gossipy but out of pure concern. Is she going to keep going? She looked great a year ago, has been at goal for a while, and now she looks gaunt. Her face is not really the same. Is this what our coach expects of the rest of us? Is this success?

I don't know if she's obsessed because she feels like as the wife of the weight loss coach she's got standards to live up to or if he's pushing her to be thin.

So - I'm conflicted. Is he putting this pressure on his wife to be thin? Or has she developed an eating disorder and he's oblivious and not doing anything about it? I think if he recognized a problem, he'd not be letting her post all of her photos and posts about her more extreme progress.

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