Shifting to Maintenance?

Hi! With the exception of a few holidays, I’ve spent the past eleven months in a very consistent deficit—and I’m happy with the results! I’ve gone from 175 (realistically, 180?) to 120 lbs as a short woman, which is nothing to sneeze at. I have around 10 lbs I’d like to shed eventually, but I’m at a point where I’m happy enough with my body and feeling pretty intense diet fatigue, and I think it’s about time I take an extended maintenance break and hopefully build some muscle.

I’d love to hear any tips people have about the transition! I know it’s just… do what I’ve been doing but eat more, basically, which sounds easy enough in theory but obviously trips people up in practice. The last thing I want to do is gain everything back, but I also can’t sustain eating in a deficit forever, obviously, lol. Were there any foods/exercise practices/habits that worked for those of you maintaining? Did you jump up to maintenance calories or reverse diet? How much of a weight fluctuation should I be expecting—when would I have to take a step back and recognize that I’m gaining, not maintaining?

What I’m struggling with most is the mental: I can’t really accept that I should be eating more than my deficit caloric budget, so I feel guilty for eating over that number even if weight loss is no longer the goal. I’d really like to deal with these feelings now rather than once I’m at my final goal so I don’t feel encouraged to drop too low, especially since I know it’s coming at the direct expense of strength development. Any tips on dealing with that would be much appreciated. Thanks!

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Men over 40: How was your life made better by weight loss?

Basically the title. Struggling with motivation and I want to know if it's worth it. Currently 6'2' and 300lbs. I'm not prohibited from doing things that I used to be able to do (other than ziplines and ride tourist horses, but none of that bothers me). And I've always maintained working out, so I can still move about fairly easily.

But my clothes don't fit well. I look more frumpy, I more tired - but I don't know if that lifestyle, age, or weight. I don't get as much positive attention from people (men or women) when out and about. Wife isn't as keen for sex.

What changes did you see that you would go through this journey all over again?

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No weight loss after a month of diet and exercise: I'll keep going, but I'm demotivated

(28M) I honestly kinda need to vent, but also I feel severely discouraged right now and found this sub-reddit and it has left me thinking. I've always been overweight, ever since I can recall. Always 2 sizes above the average size my friends were. I did not weigh myself during my teenage years, but I did when I turned 24. I was at 220lbs. I started a journey to lose weight in back in 2021 by changing my diet and working out (cardio + strength training). I lost 10 lbs on the first month and I was amazed, I really thought I could do it. I continued for 5 months. Since half the 3rd month I plateau'd at 205 lbs and was unable to get past it. My body just wouldn't cooperate anymore. I stressed out, and when got a full-time job, I quit the gym and bounced back.

4 years later and now I weight 250lbs. I measure 171 cm. Obese. I'm getting married in 6 months to the love of my life, and where I live it's tough to find suits that fit me, because of my size. I felt determined to lose weight, not only to be able to find a suit, but to have a better lifestyle, and give my future wife a healthier man. I've been working out for 4 weeks (3 to 4 days a week), I changed my diet again, I've been tracking cals, trying to eat at a deficit. I've been feeling the pump when doing strength training, and I've been making sure to spend enough time doing cardio, following the gym trainer's instructions.

I weighed myself at 250lb when I started. I weighed myself again yesterday. My weight loss after these 4 weeks is exactly 0.00lbs. I'm demotivated, discouraged and I feel again like my body is just not gonna help. I don't get the chance to say this often, but I profoundly hate my body, I am a 100% ashamed of it, I hate it when I have to change shirts in the gym's locker room and someone comes in and sees me without a shirt. I am worried that and I hate the fact that I gain weight so fast. I see posts here with people saying how they managed to lose 10 or 15 lbs just by dieting and I feel like a failure.

So that's that. I'll keep going. I still have an ounce of motivation left: she deserves a better version of me. My stupid body will give me hell, and I'm feeling like torturing it the next 6 months to force it to lose that fat, but I know that's not the right way to go.

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How long do you wait to see weight loss before adjusting cals?

F, 39 5’7” SW: 170 GW: 155

I want to lose 15 lbs and feel as if I’ve been trying to do so for the past 5 years on and off without results. I got to my goal weight before COVID fairly easily and now the weight just won’t come off. I’ve been on my current try for two weeks without any movement at all; measurements are the same, weight has remained the same. I’ve gone as long as four months in a deficit without seeing any change so I’m just not sure what’s going on.

Per my trainer, I’m eating 1,600 cals and 150 G protein per day. I used my TDEE with light activity to come to 2100 and subtracted 500 from that to keep it sustainable and I don’t add exercise cals back in. I’m strength training four days a week and doing HIIT training 1-2 days/week, and do steady state cardio for 45 mins the other four days. During my last try, I was at 1400 and not losing for three months. I don’t feel like I can go down to 1200 or 1300 and am already feeling so burned out from constant weighing of food/protein tracking. I’ve seen doctors and all labs always come back normal. Just thinking maybe I need to exercise and not worry about my weight, as I carry it proportionately. Any thoughts? I’m so tired of trying

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Weight loss stalling right before a milestone

This is more of a rant than anything and I know heaps of people experience the same thing but having your weight stay the same for a week or 2 is so disheartening :,)

I’ve successfully lost 8.5 kgs (18lbs) in a time frame that I’m very happy with just by being in a deficit and going on daily walks to hit 10k steps but around 2 weeks ago I joined a gym and for some reason the scale just isn’t budging … I know it’s probably a coincidence since this is the first time it’s happened to me on this journey and I’m trying to stay motivated (which I haven’t REALLY had an issue with) but my god I just want this 1.5 to be off so that I can look forward to the NEXT milestone . I’ve only been hitting cardio at the gym since that’s all I’ve been comfortable with so far but I do plan on weight training soon so it’s not like this is muscle building in my legs or something right ? I’ve been adjusting calories consumed as I’ve been losing so I don’t think that has anything to do with it either .

Anyways . I don’t know if I’m waiting for the whoosh effect or WHAT but it needs to hurry UP 🥲

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Is weight loss temporary?

As someone who has lost from 97kgs to around 80kgs and still going i just read some studies about how rare weight loss and especially keeping the weight is

It shows that about 1 in 100 persons who has been obese will ever go back to their normal weight and even worse 5% to 10% of those who has ever lost the weight will end up keeping it off and not regaining it

Which is kinda disheartening, and i was wondering if i keep the diet for life and just change the life that i have will i still gain it back? Does that mean there's no actual solutions?

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Figuring out steps and motivation

33 F SW-224 / now 185 / GW 140

I want to figure out how much I should walk everyday to at least get moving.

Background-my story-my cry cry lol-

I am exhausted by the end of the day. I am a mom to two small children with little help. We start our day at 6 am, get myself/kids ready, make breakfast/lunches, drop off to two different schools the. Go to work. I am a hairstylist and I am on my feet all day. Pick both kids up, cook dinner, do bed time routine and then I have me time. Like I’ve said, I’m exhausted by the end of the day. I used to do 3-5 days a week at the gym and now that seems like a hit or miss on going, go a few weeks consistently then life stuff gets busy, kids/we get sick and I’ll stop. I love going to the gym but sometimes I just get so over all the rushing around from picking up kids, going to gym then cooking and getting kids ready for bed all by 8.

I would love any parents who finds this relatable with any advice to give.

I usually hit around 10,000 steps easily by the end of the day. So how do I figure out how much I should walk to aid weight loss because I can at least aim to walk nightly or a few nights a week. I also do have a weighted vest to wear for it.

Thank you ❤️

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