How to introduce exercise?

So far I've been successful losing weight with a medically-supervised very low calorie diet. It sucks and it's hard but I can accept the hunger and suffering because I can see quick results and the progress is super motivating.

For a while I was too heavy to do the sports and activities I used to, but finally I'm at a weight where I would benefit from toning, and I would very much like to increase my daily calories by gaining more muscle and burning more energy via cardio and strength training. I actually booked a 10k run several months ago for motivation, it's now ten weeks away.

Unfortunately, I've found in the past that I really struggle to maintain a caloric deficit when I'm physically active. I find I'm often really hungry but unlike when I'm sedentary it becomes virtually impossible to be disciplined with food, and I almost always overeat. I suppose I could adjust my deficit to be less extreme, but I'm getting married in a few months and I really don't what to slow down my rate of weight loss.

The other major hurdle I'm up against is my ADHD. Getting into the habit of going to the gym often is incredibly difficult for me. I'm worried about sticking to a routine, and even the though of it is incredibly overwhelming. I know it sounds like an excuse, but if you have ADHD you know what I mean. I can barely feed myself on a daily basis (I'm pretty sure I'm going to be substiting breakfast and lunch with meal replacement shakes for the rest of my life), scheduling workouts is going to be incredibly difficult.

Am I missing something here? Is there something I'm not taking into account that will make this whole process easier for me? My wedding is in exactly three months and I really want to feel confident and happy on the day. Advice welcome!!!

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need some help with figuring out proper deficit

hello ! i have started intermittent fasting and counting calories 2 weeks ago, and i am currently down about 10 pounds, looking at my weight trends, i believe about 6 pounds was water weight , and the other 4 were gradual body fat. my issue is , i do not know if im eating too little calories, as ive seen conflicting information online. i am 6’5 male weighing 252 (after losing the 10 pounds) and try to hit at least 7500 steps a day, and im eating about 1800 calories a day. is this too little? i have seen stuff about how walking doesn’t count towards being active , since i’m not working on my feet all day , but i’m really not sure. any advice would be greatly appreciated! i’ve also paid for the loseit app and it recommends eating 2200 for aggressive weight loss of 2 pounds a week, but that just feels really high to me so i’m really struggling to try that out as i’ve seen myself losing weight at the deficit i’m in , and i don’t want to ruin progress. thank you for reading !

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Night shift cravings

I currently have 2 jobs. This setup started a few months ago. J1 is from 10pm - 5am, J2 is from 5am - 10am. So a total of 12 hrs online, technically.. but in reality, I just work 0-60 min on J1 and sleep the whole night due to light load, 3x a week.

However, on days that there are scheduled meetings, deadlines and whatnot, I exceed my caloric deficit. Despite eating healthy foods throughout the day, at night my cravings are through the roof. I cant start or continue my work, which is just repetitive most of the time (admin stuff). This negates my effort in deficit, and I end up maintaining instead of losing. :( It has been going on for 3 weeks now.

I don't know what else to do. I can quit J1 but this will prolong my financial goals. But I also have a weight loss goals this year!!

Has anyone experienced this, and do you have any suggestions? Thank you!

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Are these macros safe for an aggressive cut?

For context I’m a 25 year old male. I’m 6 foot and 210 pounds. I’m fairly muscular just with a layer of fat everywhere. I’m trying to keep my muscle (and build a little extra) while shedding 35 pounds of fat. I exercise daily with weights and cardio. I have struggled with weight loss for years. I was fat as a kid, then lost all the weight, then have slowly been gaining it back for the past 5 years. I’m feeling very motivated but just wanted to get any comments on if this is safe or if I would be starving myself.

Calories: 1500

Protein: 150g

Carbs: 113g

Fat: 50g

Any advice would be greatly appreciated!

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Weight loss has stalled after beginning lifting

I’ve been in a calorie deficit for a while and have been steadily losing weight. However, recently (like maybe a week and a half ago), I began lifting every night. I haven’t necessarily gained any weight, but I’ve been staying in the 124.2-125.2 range since I started.

My question is: is it possible that muscle growth resulting in extra weight can happen that fast?

To be clear, I am not eating more to compensate. I’ve been staying roughly at 1300 which is around a 250 deficit for me (which I’m ok with. my weight loss remaining slow isn’t really an issue for me as I’ve lost 60lbs already)

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How Fixing your Sleep can Change your Weight Loss Journey

I used to think weight loss was only about diet and exercise—until I dug deeper started looking for new strategies.. It turns out that prioritizing 7-8 hours of quality sleep is a game-changer. Better sleep can help your late-night snack cravings stabilizing your hunger hormones, and even gave you energy to crush workouts. I dug into the science poor sleep messes with cortisol and insulin, which can sabotage progress. Now try to follow this routine (no screens + herbal tea) and blackout curtains. Anyone else notice sleep impacts their weight loss? What’s your “sleep hack”? Or if you’re struggling, what’s keeping you up—stress, schedules, doomscrolling?

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Unsure After Seeing Dr & Nutritionist

This is my first time ever working with medical staff to manage/lose weight. I saw a doctor at a weight loss clinic just over one week ago. She gave me a whole packet of info, but told me she wouldn’t go too in depth but to see the nutritionist in one week (who I saw two days ago) and she would help. All week, I ate my meals based off the info in my packet, which is as follows:

Breakfast: Carbs = 0-5 grams and Protein = 30 grams Lunch: Carbs = 30 g and Protein = 30 g Dinner: Carbs = 30 g and Protein = 30 g

I have followed this through the week, but have been feeling hungry pretty much all day. I expect to have some hunger as I make the changes to my diet, but I am feeling miserable and defeated. I work at an office job, and do not get the luxury of being able to really prep breakfast, so have been using a protein shake there. I feel like all I am eating is eggs, nut butter, veggies, and cheese :(

When I saw the nutritionist, she did not give me much helpful info in addition to seeing the regular doctor. I asked for other ideas for meals/nutrition and explained that I have been hungry even with meeting my protein and staying my carb goals all week, and she was pretty dismissive. She told me to avoid snacking and that I shouldn’t have a protein shake as my breakfast, even when it was in addition to eggs usually. I left feeling like it was a wasted appointment and like she did not want to actually talk with and help me learn better ways to eat.

I guess I am feeling troubled and do not feel like the diet parameters I was given really feel sustainable for daily living… I expect to feel a bit hungry as I adjust, but I have been miserable.

I do not want to outright quit trying to make diet changes/lifestyle changes, I am ready! But I need some additional help.

What worked best for you? Is more intuitive eating/less calories okay, if remaining mindful to get more protein and less carbs, but going over the 30 grams I have been advised? Just looking for some advice if it’s okay to be eating whole grains/rice/beans/protein pastas/oats, etc, as those are largely things I’ve been told to rule out. Thank you in advance and looking forward to any tips or advice!

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