is it ok to lose weight without having a goal weight or using any scales?

I want to lose fat, not just weight , and gain some muscle, as I lost weight last year but in an unhealthy way (restricting calories to below 1,100). I have a bad habit of obsessing over numbers, and even last year when I was close to my goal weight I was still starving myself. I gained weight back for my health (doctor told me to), but I would like to lose some fat and gain muscle because I lost a lot of muscle. I don't want to weigh myself anymore or have a goal weight, and I want to lose weight slowly and healthily. I'm in a smaller calorie deficit (''m eating 1,500) and I don't know how to tell if I lost weight or not without scales. I don't want to get discouraged by the number on the scale because I've been lifting weights and eating protein so I know it might not be fat. Are there other goals I can work towards , or ways to check my progress other than numbers? Another thing I've been wondering is if it's going to be more difficult for me to lose fat because of my unhealthy weight loss and weight gain from last year?

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Starting gym while on a calorie deficit. Looking for advice.

I'm 20 years old, male, 5'7", and currently weigh 71.5 kg. Just under a year ago, I was 81 kg, and at the start of December 2024, I was 77 kg. Despite this weight loss by eating at a 500 calorie deficit, I don't see much difference in my appearance—I still look fat. Or perhaps I haven't noticed. I have chest fat, particularly under my arms, a prominent belly, and large love handles. I was aiming to get to 66kg~ from deficit alone, without gym, to stop looking 'fat'.

I asked on several subs what weight I'd have to reach to stop looking 'fat', and learned that there is no real answer that applies to everyone. I was advised by everyone to begin gym now, rather than put it off until I've reached a satisfactory weight. I assumed it would be right to enter a healthy weight range first, then begin gym, but it seems I am wrong. NHS BMI puts the upper bound of healthy weight range at 66.6kg for someone of my circumstances (ethnicity included), which I was aiming for to stop looking 'fat'.

I decided that I will start gym now, alongside my deficit, as everyone has advised. I think my goal weight will still be 66kg~. I'll work towards it with gym + deficit. My primary goal is to no longer look fat, rather, to look lean.

I just feel really confused right now though. I have lots of questions, I would appreciate help.

1. Is it right to do a deficit alongside gym? Should I stick to a 500 deficit?
2. How does weight training/gym/working out 'work'? Does it make me lose weight? Is it just that fat is turned to muscle?
3. Will I look better, say, at 68kg having done gym for 2-3 months, rather than getting to 66.6kg without gym?
4. Should I be so concerned with BMI and entering a healthy weight range?
5. How should I begin with gym? I've only been once and for like a total of ten days, I don't know what routine to take on.
6. The first time I began gym I may have overdone it. I went with a friend who was really poorly experienced, and I think I hurt my elbows. I had weird elbow pain 'in' and on the outside of the elbow, if iirc.
7. Can I 'transform' my body in say, 4 months, beginning from next week? From looking fat as I do now, (overweight according to BMI by some 5kg), to not looking fat, and looking lean?

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Tracking burnout

Hello! I am new here but I have been on a weight loss journey for a year and a half and have lost 70 lbs 🍾. But lately i have felt absoulutely burnt out with tracking every single thing i eat lol. im really struggling with keeping going and want to start eating more intuitively. If you went through this when did you start to end tracking calories? i will add i run 2-3 times a week and strength train in between i love working out but hate having to track everything. Any advice would be amazing! Ty

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Losing weight when perimenopausal

Currently struggling to lose weight - typically eating 1300-1500 cal per day, which should be a deficit for me. Weighing, logging, including drinks and alcohol etc... I've pretty much maintained for 6 months and becoming rather despondent! Bloods suggest I'm perimenopausal but nothing else significant. BMI currently 27 and hoping to lose about 7kg. I don't know whether to cut more or focus on exercise and building muscle. I'm looking at HRT for symptoms but no idea if this will push the weight loss.

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No results after 6 weeks, feeling defeated

Hey guys, over the past few years since I started work, I've (31M) gained over 7kg / 15lbs due to physical inactivity (WFH), binge eating and stress. I used to be really physically active (rockclimbing, football, MMA etc.) but have found it difficult to sustain while working.

As such, my 2025 resolution was to lose the weight, but through small sustainable and achievable discipline. The goal was to make life changes which I commit to, with a very conservative goal of 3kg / 6.5lbs weight loss in 8 weeks.

Baseline: Height: 167cm / 5"7 Weight: 75kg / 165lbs Exercise: NA Diet: 2 meals a day + snacking

Weight loss program: Exercise: - 10k steps/ day, everyday - Gym 4 times a week - HIIT class / 5km run 2 times a week - Diet: 2 meals a day, but reduced portion size and adding protein, no snacking - No alcohol

However, I'm 6 weeks in and I'm absolutely devastated that I'm exactly at the same weight that I've started at. Visually, I'm starting to see progress in my arms and shoulders, but my beer belly is still massive.

I understand that some of the fat loss could have been offset by muscle gain and increased glycogen stores. And to address the meal changes, no, my portion sizes did not increase since 2024 baseline, other than swapping carbs for protein (eg. Less rice, more chicken). I also weighed in at the same conditions (11am every Wednesday before meals).

But evenso, I just cannot fathom how I'm not losing any weight at all?? I mean I'm not even expecting severe weight loss, but this is just so demoralizing. ChatGPT has said that a possibility is that my reduced meals has lowered my metabolic rate, but even so... It makes zero sense.

I have a Fitbit which tracks my daily calorie burn. In 2024, I was averaging 2.4k/day. Now, I'm at 2.9k/day. Even if there is an overestimatation, it's the same device throughout this journey. There is no possible way that I'm eating 3k calories in those 2 meals. Heck even 2.5k calories is a stretch. This makes ZERO sense. Please help :(

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Weight loss plateau

Struggling with weight loss and getting weaker.

Hello, I’m a 23 year old who is 6’2, 182 pounds and roughly 20% body fat. I’ve been over weight most my life. Was 212 pounds 2 years ago then lost a lot of weight got down to 169. Then decided to “dirty bulk” (worst decision ever) back up to 205. I’ve now been stuck at this 180 pound mark for awhile, I’ll lose weight then have a travel week or go home for holidays etc and a weeks worth of bad eating off puts my progress. I count my calories, I weigh everything out, I lift 5 days a week and do incline cardio 7 days a week, I get 10,000 steps a day, I sleep 8+ hours a night. I eat 1700-1800 calories 150-190g protein a day. My lifts have been the same for over half a year maybe even gotten weaker. I’ve tried changing reps, exercises, etc. I get good rest. I owe it to myself to see my abs once in my life. I know they are overrated but as a life long fat kid I owe it to myself to have the discipline to get there. I’m so confused as to why I’m eating so few calories and still struggling to lose weight, I’m starving some days and don’t let myself eat.

I wouldn’t mind getting weaker if the weight loss results were there but they aren’t. So I’m basically getting weaker and not losing any fat.

Any ideas where I could be going wrong would be nice, as well as where I should adjust my caloric intake to? I’ve recently raised my protein to 200g minimum a day and still at that 1700-1800 calories.

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Post Weight Loss

I’m (34F) 135 pounds down from my highest over 4 years. This is a question for men and women who have lost a significant amount of weight and have dated after weight loss. Do you find that potential partners are put off by your weight loss? I’ve had 2 men show interest until they find out I used to be obese.

I have also found people rat themselves out to me and make crude comments about people in bigger bodies, not knowing my past. It’s wild.

Would love to hear your weird/eye opening post weight loss stories. Specifically around dating, but other topics are interesting too.

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