75lbs Down - Weight loss Journey

Progress Pics Here: https://imgur.com/a/jRy8v9V (Slight NSFW as I'm in my gym underwear)

5'6 F20 SW: 237lbs CW: 162lbs GW: 145lbs (SW: 107.501kg CW: 73.482kg GW: 65.7709)

I had a wake up call in the summer of 2023 that I needed to lose weight. I've always been the bigger girl and hated it. Just existing was becoming dreadful. I could not get up off the floor without having to use both my hands, I could not keep up with my more active friends on their adventures, and I struggled with looking at myself in the mirror since I hated what I saw. So, I started my weight loss journey!

At first I just went to PF and did the 30 minute workout zone. Slowly, I built up my endurance and confidence and explored other machines. I've always been an active person, playing volleyball, skiing, and hiking, so even outside of the gym I was hitting my move goals. I got down to 210lbs pretty quickly and then plateaued. It was not until January of 2024 that I realized if I wanted to lose weight, I needed to start watching what I ate.

So, I did. I cut out unnecessary snacks and tried not to eat the biggest portions. In May of 2024, I found r/loseit and learned what CICO was and how to start a calorie deficit. For most of the summer I was in an extremely hard deficit, only consuming 1,200 calories a day. I got down to 172lbs, losing about 15lbs just over those 3 months. Due to some other circumstances, I completely fell out of my deficit starting November of 2024. As everyone knows, the holiday season is hard and getting discouraged that my weight was not only stalling but going up did not help. It also did not help that it's hard to see the progress you've made until you ruin it. After going from 168lbs back up to 178lbs, I realized that I was not going to let that happen. Being able to move is such a blessing I had been missing for years. I always thought I was just not as mobile as other people, and that I was slow because that's just how I was born. It was none of that, it was the fact I had 50+ pounds weighing me down.

I started my calorie deficit back up in January of 2025 (New Year's Resolution) and started at a more reasonable 1,800 calories. Since then I've gotten down to my new lowest weight, 162lbs! I still have a lot to go, and a goal of obtaining abs and a pull up for the first time in my life, but I just want to remind everyone that it's okay to take a break! I did not think I'd be motivated again to continue my weight loss journey. It got to the point I assumed 175lbs was good enough. Yet here I am, back at it and even more committed to living a healthy, happier life.

I am so proud with how far I've made it and I'm excited to make it even further! Thank you for reading and good luck if you are or are starting your own weight loss journey :)

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I lost 73lbs going from 216lbs to 143lbs, consistently losing around 2lbs a week. If you have any questions regarding your own weight loss journey then Ask Me Anything and I’ll try to help you

I have spent some time on this forum and can see that there are many people on here who seem to be struggling with their weight and the best methods to shift those unwanted pounds.

I have decided to create this AMA to help offer advice to anyone who might like my advice based on my own experience with weight loss. I was once obese weighting 216lbs, however with a fairly consistent training plan and diet today I weight 143lbs and have almost reached my goal of 140lbs which I will should reach within the next 2-3 weeks max.

Whilst I am not a personal trainer or work in the fitness industry I believe I can still offer you some advice through my own experiences of weight loss and what helped me get to my current weight if you would like that.

Ask Me Anything!

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Almost lost 37 lbs 4 months

https://imgur.com/a/rAk8eMi

Weight loss from 78.5 kg (16.1% fat) to 62 kg (10% fat). My weight loss journey has been very varied. I learned to count calories. Sometimes I ate very little food 1300 calories and then I learned to eat right. I exercised in different ways but always exercised full body. In the beginning I went to the gym 6 times a week. Later I went to the gym 4 times a week and the last months 3 times a week. My journey started in October and ended now. And I have learned a lot of things. My goal was to have a six pack and be skinny. And now I am happy. But what's next? Is it really hard to keep the same weight ?

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40lbs Down in 6 Months

Progress Pics Here: https://imgur.com/a/uOx3Nrv

5’9 25 y/o SW 190 CW 150 I started losing weight back in July when I realized none of my clothes fit anymore and found myself wearing the same 3 outfits and never wanting to leave the house. Yes, I didn’t like how I looked but more than anything I hated how my weight stopped me from doing everyday things, and anything I did was so taxing. Walking up the stairs, running errands, things of that nature.

I’ve struggled with endless weight gain and loss for several years now, but this time around I finally found the key (for me)! Daily movement, calorie counting, and cheating daily. I don’t have cheat days, I “cheat daily” so I always satisfy that feeling that would typically lead to binges. Another big thing is I don’t fixate on the number on the scale—I measure by pictures and clothing.

I saw notices the first few months but most of my progress has occurred over the last 3, when I started incorporating low-impact exercises (walking 3 miles every day). In January, I noticed significant changes in energy and that’s when I decided to take up climbing! This has been my favorite part of my weight loss journey. Finally having the confidence and ability to do something I’ve always wanted to try. And I will say, I have noticed a difference in my core and arms already! I eat anywhere from 1200-1800 calories a day.

Almost to my goal!

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A Recent Meta Analysis of the Role of Physical Activity in Weight Loss and Maintenance

The role of physical activity in the regulation of body weight: The overlooked contribution of light physical activity and sedentary behaviors - PMC

There is a lot of references to the debate regarding exercise and weight loss.

But when it gets to exercise and weight maintenance, the consensus is much more clear...

"If the role of PA in weight loss is highly debated, its role in preventing unhealthy weight gain and regain after weight loss is now generally accepted. More recent studies have furthered our understanding of the specific role of PA/SB in weight loss maintenance. In a cross-sectional study, Ostendorf et al.^129,130 observed that people who successfully maintained weight loss (maintaining ≥13.6 kg weight loss for ≥1 year) over the long-term expended more energy than people with normal weight with matched BMI or people with obesity whose BMI was similar to the BMI of the weight loss maintainers prior to weight loss. This greater TDEE was associated with higher activity-related EE and PAL values (1.75 vs. 1.61 vs. 1.55 for the successful weight loss maintainers, individuals with normal weight, and those with obesity, respectively). Furthermore, the weight loss maintainers, like the individuals with normal weight, not only spent more time in LPA and less in SB than people with obesity but also spent more time in MVPA than both other groups. This study suggests that maintaining weight loss over the long term is associated with high levels of both LPA and MVPA and reduced sedentary time. It further supports previous findings indicating that a minimum PAL of 1.7–1.8 is required to prevent excessive weight regain."

Why some people have an issue with incorporating exercise as part of their deficit is an active area of research.

But I think they also need to spend more time shifting people's mindset from food to activity for the maintenance side of things.

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I have to count calories forever..

This is really depressing me. I’ve (32f, SW 8/24: 185 CW: 157) lost 30 lbs so far and decided I was sick of/wanted a break from the constant food noise, weighing food, tracking calories etc so I stopped for 2 weeks. But my weight loss completely stagnated and even went up a little. I’ve still kept my exercise routine and haven’t really changed my eating habits.

It’s just tiring. I need some encouragement. I wanted to practice what it would be like for when I reach my goal weight and go into maintenance mode, but me gaining while not tracking makes me think I’m going to need to track forever. Even after I reach my goal weight. Just feels bad 😭😭 has anyone gone through this? How did you push through?

For context: tracking pushes me into ED behavior and I had some not so great eating habits at the start of my weight loss journey. It creates a lot of food noise for me to have to constantly worry about calories and I’m just tired of it 😭

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Do you need to maintain a caloric deficit while working out to see results?

Hi all!

This might be a very basic question.

I am very close to hitting my goal weight using CICO + daily long walks. Initially, I was working out doing some weight lifting and pilates on top of an hour walk every day, but I stopped for a week while I was menstruating, then found CICO was a little easier when I was less active so decided to pause the non-walking workouts until I hit my goal weigh since I was so close.

My overall goal is losing fat, adding some muscle, and also a more toned body, specifically in my core/tummy area (I know you can't do spot weight loss but belly fat was what pushed me into losing weight in the first place. And the weights and pilates did seem to be helping to tone things up.)

I am planning on phasing back in working out with weights, but will it be more effective if I am also in a caloric defecit despite being at my goal weight? (ie, if I am eating my maintance and working out am I less likely to see visible results?)

Apolgoeis is this is a stupid question - very much a begininger!

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