Losing weight in my late 20s

I was skinny in Highschool and definitely gained a freshman 30 when I went off to college. Living alone didn’t help and I mainly ate fast food in between classes. When I was forced off my birth control I gained another 30 pretty rapidly. Then I honestly let myself become a depressed hermit

I’m 5’7, 27 (f), 225lbs, grad student, working full time and trying to lose weight. I want this to be it -I don’t want to look back 6 months from now and not see results.

Anyone got sustainable weight loss tips/advice that can get me to 140?

Starting with: - 10,000 steps (trying rn I average 5,000 - more water - protein + veggies for all meals - fighting cravings (very difficult) - exercising (started with pole fitness)

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In a calorie deficit but so hungry by end of day

Hi everyone, I (27, F) was hoping to get some thoughts on my current fitness plan that was set up for me by a PT. I have a feeling it’s off, but partly because my physically activity has actually been really high in the past month and I think the calories don’t match up

I’m 6 weeks in to this 8 week fitness plan. I started this fitness plan weighing 71kg and now I’m sitting around the 67kg mark so good progress in terms of weight loss

My plan is the following: 3x strength training a week, increasing weight every time and lifting pretty heavy (120kg hip thrust for example). The goal is to lose weight and tone. I don’t want to bulk up.

My calorie deficit is 1514 calories aiming for 44% carbs 23% fat and 33% protein. I’ve changed my diet pretty drastically to get protein in; I truly did not realise how little I was eating before. I’d say the biggest change in my diet is this increased protein, but also decreased fat intake. I’m used to eating avocados and olive oil regularly and with this fitness plan, eating one can take up majority of my fat macros for the day. I am generally very healthy and care a lot for homemade, gut friendly foods, but in order to reach protein goals I have had to incorporate processed foods like protein bars and whatnot to get those numbers up.

On top of strength training, I go to hot yoga / Pilates twice a week, and run (cardio) twice a week. I ran a half marathon on the Sunday just been. I work an office job, and clean a studio 3x a week which is actually quite laborious (cleaning massive mirrors is hard work!). Now my half marathon is out the way, I will calm down on the running a bit, but probably still run a total of 10km a week, and if not run, then definitely incorporate stair master into my routine.

I have found during strength training in particular I feel weaker, and my body is probably just not getting quite the fuel it needs. But is this something I should push through as my ultimate goal is weight loss and toning?

Before this fitness plan, I was eating LOADS I’m almost certain my average calories must have sat at around 2500 a day. I wasn’t exercising much before this, Christmas mode was still on, but I have generally kept up strength training and running across the past few years.

Additionally, I am used to huge portions and this plan has definitely taught me about what serving sizes should be, so I have enjoyed the educational part of it. But I just find when I go to bed I am so hungry, and also desperate for breakfast in the morning. Previously I could wait until 12pm to eat, and never woke up hungry.

I have checked my maintenance / deficit calories online and according to my fitness levels, I can either continue on this 1500 calorie path and see significant weight loss, or up it and … probably still see weight loss? Given I am used to large portions, would anyone recommend using the zig zag calorie method? I believe I was intuitively practicing this before as some days I’d have very little and others an awful lot. Maybe that’s what worked best for me.

Would appreciate your thoughts on this.

TL;DR on a calorie deficit, working out a lot, really hungry and feeling weak. Advice appreciated!

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Starting weight lost journey

So I’ve finally decided to commit to starting my weight loss journey. I’ve been thinking about it for a while, but I’m ready to stop making excuses and start holding myself accountable. I want to lose weight not just for the physical changes, but also to feel healthier, stronger, and more confident in myself.

Right now, my goal is to lose almost 100 lbs by the end of this year, I’m focusing on changing my eating habits, incorporating more movement into my day, and learning what works for my body. I know it won’t be easy, and there will be days I struggle, but I’m ready to push through.

Also, I feel like having someone to check in with could help a lot with staying motivated and on track. If anyone’s down to be accountability buddies just doing occasional check-ins or sharing progress I’d love that! Sometimes just knowing someone else is out there pushing through too makes it a little easier. (I'm 18 btw, don't mind any older people willing to be my buddy)

If anyone has advice, beginner tips, or even just some motivation, I’d love to hear it. I’m excited and nervous to finally start this journey and track my progress along the way. Wish me luck!

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Its possible! Lost 110lbs and counting

Keep pushing ladies and gents! I don’t know where to start. I use to be 400lbs now weight 290 down 110lbs in 2 years. There’s still a ways to go but I’ve never been more happier in my life. I remember standing in front of the mirror 2 years ago looking at myself in disgust, 20lbs off seemed like a task, over 100lbs off was a dream, a dream I’m now living, breaking 300 nearly made this man cry🥹, I’m no longer looking at heart Disease by 30, no longer pre diabetic. I’m not stopping! Next goal in 240 this year. Besides health the weight loss drastically improved my personal life. I found the confidence to get out there and surprised myself with getting a stunning beautiful girlfriend. Got myself a condo. Things that were possible before but I wouldn’t have done without the confidence losing the weight has given me. It starts with small changes until it becomes normal, then little by little you step on that scale and go 🤯 makes you wanna not stop. Sorry for the rant everyone. Just really happy and wanted to show others here it’s possible!! 20/40/60 100lbs! It’s all possible and YOU CAN do it!

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Needing some input

Hey everyone! This is my first post here, so here’s the full rundown:

I’m 21 years old (male) and currently weigh 192 lbs. I started my weight loss journey 11 weeks ago, beginning at 206 lbs. In the past, I was up to 236 lbs, but I’m getting serious about my progress again.

Right now, I hit the gym 5-6 days a week, focusing on lifting, and I do at least 30 minutes of incline treadmill cardio daily. However, I’ve been stuck between 192-195 lbs for about 4 weeks, and my progress has noticeably slowed.

I track my food intake with MyFitnessPal and eat 1,300 calories per day, leaving room for potential tracking errors. Low carb, high protein (at least 120g/day) I’m unsure if I should lower my calories further or increase my cardio to an hour daily. My goal is to continue building muscle while getting lean, but I’m open to doing whatever it takes to break through this plateau.

If anyone has suggestions, I’d really appreciate the advice!

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Closing in on Onederland, halfway to my goal! How do you stay motivated?

Longtime lurker, first-time poster. I have been overweight almost my entire adult life. Once I graduated high school I didn't do sports anymore, (I used to be a dancer and gymnast, then a competitive swimmer.) I purchased my first car and stopped walking/riding public transit and this is when it got really bad really quickly. I've always had a sweet-tooth and late night snacking on entire bags of chocolate became the norm for me. I realize now looking back that I was struggling with a binge-eating disorder for probably close to 20 years.

When I got pregnant and had my daughter, things improved for a period of time. I was breastfeeding exclusively at this time, with no formula supplementation. I was lucky that my milk came in strong and consistent, I know that many mothers struggle with this. I could not keep weight on me to save my life, no matter WHAT I ate. This was the first time that I went below 200lbs in more than 6 years. All the baby weight came off, and then some. But once the breastfeeding was over, my eating habits stayed the same and I went right back up to my pre-pregnancy weight.

About 5 years went by, my kid started elementary school and I started working again and had more time for myself than ever before. I decided to recommit to my weight loss, and I started by quitting all processed sugar. Candy, juices, soda pop, EVERYTHING. I dropped 40 lbs over the next 6 months but it wasn't sustainable to cut it out forever, and as soon as I allowed myself even a little I went right back to my old habits and weight because I had not done the work necessary to change these habits.

Cue a global pandemic, being a front-line essential worker and all the doordash takeout. By March of 2024 it was starting to take a physical toll in a way that I had never experienced before: My joints hurt constantly, especially my back and hips. I was snoring so badly at night it was interrupting my sleep and my spouses. I had heartburn on the regular, even when I tried to cut out most acidic foods such as tomato sauce etc. Most embarrassing of all, I was starting to have difficulty wiping myself after using the restroom. I almost couldn't reach anymore. I've always had short little T-rex arms but this was a new low. I bit the bullet, bought a scale, and stepped on for the first time in years. I was 256lbs... 20lbs HEAVIER than when I was 9 MONTHS pregnant with my kiddo. This was it. I needed to do something but I didn't know what to do.

I made an appointment with my PCP and just broke down in the office. I detailed my years of struggles, my pain, my absolutely out of control eating. I described how one day for lunch I bought a full sized pizza, finished it in about 15 minutes, then went next door to get a bacon sandwich and a full fat venti mocha from Starbucks. When I say out of control, I meant it.

She listened. We did some tests, and she sent me to see a specialist or two. They started treating me for binge-eating disorder and ADHD. Over the next 6 months, my desire to binge just slowly withered away. By Jan 2025 I was 230lbs. For the first time in almost 20 years I felt hope. I really got committed in January, and now as of this morning, I am approximately 205lbs. I've lost 25lbs in about 2.75 months. That's incredible!

I'm currently about 1/2 way to my goal, and I have never managed to maintain this level of commitment for this long. I'm terrified my motivation will slip like so many times before and I'll just go right back to where I was.

How do you guys stay motivated for a weight loss journey that is going to take literal YEARS of dedication to get to where you need to be? I'm not used to this and I need all the inspiration and motivation I can get to keep going to the finish line.

Thank you if you read my essay, cheers!

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Is my deficit too high? Getting multiple BMRS / TDEEs from different sources

Is my deficit too high?

Female / 27 / 5ft 8, 281lbs

I started my weight loss journey weighing in at 303lbs. I have gotten down to 281lbs (10lbs if that has been the past two months since I’ve started taking calorie counting and exercise seriously)

Working of sedentary levels for accuracy. But I do exercise (walking) about 4 times a week for 20-30 mins a time.

Is 2100 calories too much?

From what I remember, people losing weight tend to eat around 1500 a day?

My BMR is also coming in at around 1948. Should I eat below this?

Some calorie counters are saying I should be eating 1600. Some are saying 2100

I’m not looking for ultra fast weightloss. I have been obese pretty much my entire life. I want this to be sustainable and a real life style change.

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