Tuesday, April 22, 2025

Lost 50 lbs in 6 months after failing over and over again just wanted to share what finally helped

I’ve started and quit this weight loss thing more times than I can count. I’ve lurked on this sub forever but never thought I’d be posting something like this.

Six months ago I was 400 pounds. I’m sitting at 350 now. Still a long way to go, but I finally feel like I’m making real progress — not just scale-wise but mentally too.

What helped? Not one big thing. A bunch of small changes that actually stuck this time:

Stopped chasing perfection
I used to restart every time I slipped up. Now I just log it, move on, and keep going. It sounds obvious, but that shift saved me from quitting more times than I can count. Every day you are moving forward even just a little bit adds up because of the compound effect.

Used a tracker that didn’t stress me out
I’ve tried MyFitnessPal, MacroFactor, and a couple others. They’re fine, but they stressed me out with too many charts and features I wasn’t using. Felt like I was always behind. I always felt insecure seeing the type of users that knew what they were doing especially in the gym when it came down to exercises that I wasn't capable of.

I downloaded this app called Ascend a while back, and it just made things easier. Logging food is fast, the layout doesn’t overwhelm me, and it doesn’t make me feel like crap if I have a bad day.
One of the things I like most about Ascend is their body fat tracking feature. I never realized how motivating it was to see more than just the number on the scale. When my weight plateaued, my body fat was still going down. That kept me from giving up when I might have in the past. It’s probably the first time I’ve felt like I understand my progress beyond just weight.

I figured out my patterns
I binge when I skip meals. I snack when I’m bored or drained. Once I got real about those triggers, it was easier to catch myself in the moment.

Stopped weighing myself daily
Used to do it every morning. It messed with my head. Now I check once a week and focus more on trends than day-to-day numbers.

It’s not a crazy transformation, but it feels real. I breathe easier. I move better. My joints don’t ache every time I walk. I don’t feel embarrassed going out in public. That stuff matters more to me than the number.

If you’re at the beginning, or stuck, or feel like nothing’s ever worked — I promise you’re not broken. You just haven’t found what works for you yet. Took me a long time too.

If you’ve got questions about anything or just need someone to talk to, hit me up. This sub kept me going on a lot of bad days — appreciate y’all more than you know.

submitted by /u/These-Stranger4986
[link] [comments]

from loseit - Lose the Fat https://ift.tt/MfZ1VAk

I used to be fat

Hello friends. I’m like 6’1” a day my peak I was like 270 pounds, very minimal muscle on me. Just fat. I got myself fairly easily to about 200 pounds where I stayed for years. I then decided to lose even more fat. I got down to 168 pounds, which is really lean for me. I’ve been lifting trying to put on some muscle and I’m back up to like 190. I’m not as lean as I was, but definitely got muscle on me now

The biggest thing I learned losing weight is that there’s no tricks or shortcuts. It’s like bodybuilding legend Ronnie Coleman says , ain’t nothin to it but to do it. Eat less. That’s it. Eat less food. I felt very hungry for a couple weeks. It was very unpleasant. But my body eventually figured it out and I was pretty comfortable during my weight loss. I’d do a lot of fasted intense exercise. And the weight just comes right off.

I had days where I probably only had 500 calories. And I was fine. Weight loss is very easy in the sense that you don’t really have to do anything. In fact, weight loss is somewhat dependent on doing less, at least when it comes to eating. There’s no real effort to weight loss. You eat less and you weigh less

The perceived challenge is in the mind. The challenge is being comfortable with being uncomfortable. The challenge comes from constantly telling your stomach to shut up while it’s screaming at you for food. The challenge is seeing pizza at the store but opting for meat and vegetables instead

Weight loss is so simple. Eat less. But our deep rooted need to be comfortable keeps us heavy. Dissociate from hunger. Free your mind. Realize food intake is a means for fuel. Realize that unhealthy food is designed to be ultra palatable and not satiating and that your hunger is largely being used as a means to keep corporations rich while you get fat. Added sugar is addictive. Most people truly don’t know the real feeling of hunger. Most people who

submitted by /u/Tacos7daysaweek
[link] [comments]

from loseit - Lose the Fat https://ift.tt/0k2AjiT

Not losing weight unless I do extreme calorie deficit

30 male, 229lbs, 6'0"

Job: ER Nurse (walk between 7000-14000 steps, 3 days a week)

Days off: I will do a 3-4 mile walk, 3-4 days out of the week (Burn 400-500 calories per walk)

Diet: 5 out of 7 days

-Calories: 1400-1700

-Protein:120 grams

-Carbs: 150-200 grams/day

-Fat: 50-60 grams

-Alcohol: 1-2 seltzers 3-4 days out of the week.

-Binge Eating: 1-2 days out of the week. Usually after a work day, because my job is extremely mentally and physically taxing. It doesn't make it right, but this is where I'm at. It can be anywhere from 3000-4000 calories/day.

These are the simple facts of life. I know the binge eating is my biggest problem. It's always been an issue, and most days, weeks, I'm eating a normal, non-binge diet. My BMI is 31-32 currently, and I was already denied a wegovy prescription by my health insurance. So, that's out for me. Now I know that I have to rely solely on my own diet and weight loss. I thought it could have been my thyroid or cortisol levels, but all of my blood work looks fine.

I'm at a loss for how to get the rest of this weight off of myself. I'm being very honest and vulnerable saying all of this, but I don't know how else to lose weight without going into extreme calorie deficit. The binge eating comes from me not being able to eat during my work day. Like, I'd say I get one lunch break out of my 3 work days because we're always so busy at work, and then when I get home, I'm completely ravenous.

The only thing that seems to work lately is low carb (100g-120g per day), High protein (120g), and keeping my calorie intake 1400-1600 on my days off, trying to burn 700+ calories during exercise, and using coffee to suppress my appetite. I'm trying really hard with work to avoid post-work binges, but it's easier said than done. It's the "food noise" thing people talk about.

submitted by /u/foreveriamphoenix
[link] [comments]

from loseit - Lose the Fat https://ift.tt/PR1TNda

Advice for me

This post is more for advice for me. From what I've learnt over the years the last time I did this, videos online, materials I have read the post/comments from other fellow redditors.

It's fair to say that there is no one size fits all, however 1 rule doesn't change being CICO - in most if not all circumstances, that rule doesn't change.

I would post this in my notes but I'll be honest I never ever check them, I have many notes on there that I haven't seen for years but I log onto Reddit most days.

This also may help those looking for advice or if people leave comments it may help others.

  1. After losing some weight you may need to recalculate your TDEE to find your new maintenance/deficit.

  2. You are going to get cravings - I found what helps me is not restrict food groups cause that makes it worse at least for me. Find alternatives, for me I love savoury things so if I want crisp (UK here) I'll get a small bag of lentil crisp or popcorn to help keep the calories down and I can satisfy myself. Same goes for fizzy drinks if you really need to take the edge off opt for sugar free. Same with ice cream there is some great lower calorie options just don't go overboard.

  3. Don't get unmotivated by the scales, I weigh everyday and sometimes the scales don't move and you question everything when they go up - if you 100% sure you're in a deficit and counted absolutely everything there can be different factors such as water retention for example. I find weighing everyday and then finding the difference weekly helps me instead of kicking myself

  4. DO NOT EAT BACK YOUR CALORIES FROM EXCERCISE! Alot of trackers are incorrect and I've fell victim to this in the past. Of course you may need more energy if you're doing strength training in the gym but do not go overboard if you're trying to lose weight.

  5. Losing weight also doesn't mean you can't have a social life - I know sometimes that involves eating out. You can make suggestions to your friends to do stuff that doesn't revolve round food but if that's a no go then just make sure you're looking at the better options and if it fits your macros/cals

  6. I have been terrible for this but being in a deficit does not mean you have to be hungry you can really bulk your meals up with vegetables for example if you make a Bolognese you could add courgettes and/or peppers for more volume (I apologise to the Italians if they see this haha) and it isn't gunna add too many calories and will fill your plate more and this can work for a lot of meals. Vegetables don't have to be boring if you use herbs/spices

  7. Keep moving - your weight loss is going to come more from your diet than exercise which is why many say "you can't out run a bad diet" but that doesn't mean you shouldn't do both! The health benefits alone are worth while.

  8. Stay hydrated - this one is obvious and it's also essential for healthy digestion

  9. No one is saying you can't have treats. If it's your partner's birthday have some cake but take a smaller piece or leave some room in your calories to accommodate it - moderation is key

  10. You may be thirsty not hungry. Have a glass of water

  11. Don't beat yourself up if you've gone over on a meal/day. Just pick back up from where you are. If you've ate too much for lunch make sure you go back on track for dinner. Or overdone dinner just make sure breakfast is back on track. One day doesn't have to ruin the whole week/month

  12. Alcohol has calories - be aware of that if you have a night out planned. This goes in hand that you can still have a social life just stay cautious.

  13. There is times you might be hungry but it should never be painful hunger. If it's painful or unbearable you may wanna revisit how much you are eating, what you're eating and if the deficit is too much for you at this current time.

  14. Remove temptation - my partner has done me dirty with getting me and the kids Easter eggs but luckily for me I don't have a sweet tooth.

  15. Carbs are not evil but may increase water retention

  16. My favourite one - it's a marathon not a sprint. We didn't gain this weight over night and Rome wasn't built in a day. It's going to take time and a lot of work, discipline and innovation.

Some pointers that might be worth mentioning. I only eat twice a day as that's what works with my work/life balance it means I can eat slightly larger amounts for my calories and I've never been a big breakfast fan even when I was fit and healthy in school. I don't get that hungry until lunch time but it's not for everyone. Don't be scared of having smaller more frequent meals if it works for you.

If you can't hold back on junk food make your own, I've made my own burgers including the buns and chips for a total calorie total of 550 calories and it was a decent portion too!

Caffeine is an appetite suppressant I use a company called sneak for my caffeine hit as I don't like tea/coffee and it's an alternative to drinking Monster. Don't drink it too late though or you might wired for the night.

Protein and fiber help you feel fuller for longer.

I find bulk cooking my meals helps me and has in the past stews, casserole, chilli, Bolognese etc all freeze well just don't freeze it with pasta or stuff that doesn't take long to cook as you'll be left with a bowl of disappointment as I once found out.

These things may not work for others but these are the things that have helped me and I am in no means an expert, far from it but we are here with the same goal in mind. If anyone has any other tips/advice please do share them, I willing to take all the help I can get. I know I've missed a bunch of stuff as I've been writing this while being at work.

Also if I have got anything wrong please do correct me, but please be respectful in doing so.

submitted by /u/Caino94
[link] [comments]

from loseit - Lose the Fat https://ift.tt/yXjgWKp

Monday, April 21, 2025

One month down / fitness tips?

It’s been exactly 1 month since I started eating in a calorie deficit. I’ve officially lost 9 pounds! I’m so proud of myself, I can’t believe it works lol.

I don’t notice any change in my mirror or with my clothes yet, so I’m hoping to continue this progress so I can start actually seeing it in other ways than the scale.

any tips on light fitness that will aid in the weight loss? Emphasis on light - I’m recovering from a medical issue that doesn’t allow me to over exert myself. Thanks!! 🙏

SW: 235 CW: 226

submitted by /u/lazy_daisy13
[link] [comments]

from loseit - Lose the Fat https://ift.tt/3nJfWPK

The social aspect of trying to lose weight

For me, as a person that loves food as a social activity, this is a really big struggle. I am not asking for advice, even thought they are welcome, because I am not sure there is much to do other than putting the foot down. Going out to eat with friends and such is one of my favorite activities. One thing that I loved doing is going to a cocktail bar sometimes with my girlfriends. one had some stuff she wanted to sharea I said we should meet up this week and she suggest ed we go to the cocktail. I love going there, but I know it is going to mess up my weight loss. Not only are the cocktails super high calorie but the alcooholmakes me order fries and what not. I could make an exceptionbbut I also feel like making exceptions is (partially) what got me here - a cocktail night here, another piece of cake at work there. I suggested we go for awwalk - still waiting on the response - but ths feeling of messing up the social events makes me feel sad

submitted by /u/larimorgs
[link] [comments]

from loseit - Lose the Fat https://ift.tt/N97Y4zb

Sunday, April 20, 2025

Confused - am I doing something wrong?

So I’ve been on a consistent weight loss journey for the past year and went down from 225 to now 179 but for the past 4 months the scale has not budged from 179-182… I am losing inches and my clothes fit me differently. But recently my stomach seems like it’s bigger than it usually is or more noticeable. 1) I cant tell if this is body dysmorphia 2) if I’m losing weight in other places so my stomach just looks bigger since it’s not as proportionate anymore 3) if my body is going through a phase where it’s confused and on survival mode so it’s holding this excess excess/weight. Any guidance would be super helpful.

Édit ** i just went from eating 1900 calories to now 1700

submitted by /u/meow6098
[link] [comments]

from loseit - Lose the Fat https://ift.tt/tK7YEas