Worried I’m rebounding after consistent weight loss

I’m kind of freaking out and could use some advice/support.

Before going away on a surprise holiday back to my homeland, I was absolutely on a roll with my fat loss. I was eating around 1350 calories a day, hitting my protein, and losing about 1.4 lbs per week consistently. It felt smooth and manageable and I managed to lose 10lbs!!!

Then I went on holiday for about a month. My routine was off, food was different, and I obviously wasn’t as strict. Now that I’m back, I gained about 2lbs and I’ve been trying to get back to 1350-1400 calories, but I keep ending up around 1600-1700, sometimes maintenance. Even though that’s not a crazy surplus (usually still under my TDEE), I feel like I’m “failing” and that this might be the start of the dreaded rebound weight gain I always see people talking about after dieting, yes it’s a little irrational but it’s terrifying not having the same discipline and control as before, and finding it SO much harder this time around.

I’m scared that I’ve lost my discipline and won’t be able to get back into the same groove I had before. It’s frustrating because I know I can stick to 1350 cause I literally did it for weeks, but now my appetite feels harder to manage, and I catch myself panicking if I go over.

How can I stop this from turning into a full rebound? I really don’t want to undo the progress I worked so hard for😭😭😭

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PSA Reminder: Please watch the sauces and oils

One of the biggest silent killers in your weight loss efforts is high caloric sauces that you don’t think about. Please stop putting ranch on everything. Don’t load your pan with oil to cook. If you eat take out, watch those “signature sauces” that are usually just a mayo base with ketchup and mustard.

And you may be thinking, stop being so strict and let me enjoy myself. Take a minute to count the calories in your usual serving and see that you’re often adding hundreds of calories from that sauce or oil alone. That caloric deficit you think you’re in because you don’t count sauces, you’re not in.

Some sauces are perfectly fine (ketchup, mustard, “light” is acceptable) but it’s good to be aware and find alternatives because the basic go-to’s can be questionable.

I have a long time friend who refuses to count calories and also puts ranch on everything but wonders why she can’t lose weight. Girl you just replaced your pizza marinara base with ranch! You just ordered salmon and potatoes with ranch! You just put ranch on your morning eggs! Since she won’t take the advice, I hope someone here does.

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TW:ED……any suggestions to boost weight loss while on a deficit with no exercise

jump to the last paragraph if you don’t feel like reading, but I do feel like everything is imported for the context

I 22M(264LBS) 5”6 started my weight loss journey April 1st of 2025. I would confidently say i started off very strict, but to be honest I felt comfortable and knew it was something I could stay on. I stuck to a 600 calorie a day budget and was burning around 3500-4500 cal just by exercise(jump roping for 3-9 hours) and ~7k total each day. I would stick to the calorie intake with a chicken bowl from chipotle and a large Diet Coke.

The first month I lost 26 pounds, and second month(were I gave up) I lost 18 pounds. While I didn’t quite because I couldn’t do it anymore, I felt defeated because in my head I was aiming for a 35-40 pound-=120 in 3 months. I understand what this is, which is why I put it in the title but at the end of the day I just want the body I can actually look at In the mirror without feeling resentment.

I can actually pinpoint the exact date that I gave up, as the week leaving up to it I was actually intentionally burning more calories to compensate for the occasion. I was going on a 3 day vacation with family and didn’t want them to know I was dieting, but despite not having cravings or urges, I for whatever reason indulged in foods I didn’t even want.

By the time I got back I started keeping track of calories I would tell myself I would burn the next day, only to not meet the goal: or not any and eventually I had a debt of 200k calories I wouldn’t ever burn.

Now it’s almost 6 months and I feel like I don’t have the same energy even though I still have the same goal.

One thing that I have kept is I(for the most part) don’t drink any calories anymore, I gave up sodas all together for almost 2 months, and only went back for reasons I still don’t know, as again I had no cravings. But now I still drink diet and zero coke, water, and venti sunsera blonde roast(28cal). This past week I started drinking high calories blended lates from a local coffee shop and am trying to get off of that as it is a craving at the moment.

*with all that said, what are supplements or small things that will boost calories burned or lower whatever is needed to boost the process. with my new job I won’t be able to incorporate exercise into my diet but am relying on just the calories burned from daily tasks(~1500).

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Sleeping with a weighted blanket made me realize that my weight loss has made a difference.

Almost 50 lbs lost so far and I cannot see it AT ALL. This week it got suddenly chilly at night, and a couple nights ago I woke up too cold to go back to sleep and needed an extra blanket, and the only one in the room was my 20 lb weighted blanket. I covered myself up to my neck and went back to sleep until morning, waking up to adjust every hour or two. Oh my gosh, the amount of pain I was in when I got up for the day was insane. My back hurt from the pressure of laying on my back, my hips hurt from laying on my side, and every time I woke up through the night I was breathing heavier from the weight pushing on my chest, and it felt like exercise just to roll over. That was exactly how I felt after sleeping every night when I was heavier, and I used to dread going to bed because it was so uncomfortable. I just realized that I haven't felt that way in a while! I guess now I'm just trying to focus on all of the little things I might have been overlooking so far.

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Gained 1lb/month for 2 years - feeling impatient to return to the weight I was

Hey all,

As the title says, I stopped making maintaining my preferred weight my priority these past two years, and I’m impatient to get started again.

About six years ago I was at my lowest weight, which I was proud of but didn’t go about in the healthiest way. Then, about three or so years ago, I realized the way I was keeping the weight off wasn’t healthy. I was tired all the time and losing my hair. After thinking about the costs and benefits, I regained a bit of weight, but felt generally good about myself.

Two years ago I began dating my girlfriend, and one year ago my job responsibilities evolved to become more stressful and demanding, my hours much longer. Over the past two years, I have gained about 24 lbs, rounding out to 1lb per month almost exactly.

Part of this is walking less - in 2023, I was walking about 8,000 steps a day, which has been reduced this year to about 5,500 - and part of this is becoming more lax with my food intake as I want to try new restaurants with my girlfriend. I have also been less stringent on myself regarding my diet due to limited mental capacity with my increased job responsibilities.

I’m exactly at the weight I was seven years ago before I began on my weight loss journey, and I feel a bit awful about that. I have decided to begin small to not repeat past decisions. I’ve already begun walking more - my goal is to have 10k steps on average by the end of the year - and being more mindful of my sugar intake. Since I’ve been gaining 1lb per month steadily, I’d like to return to my weight loss journey by losing 1lb per month. This sort of slow grind makes me feel incredibly impatient, however.

I would appreciate hearing other people’s experiences with this sort of trajectory as I get back on this horse, as well as any words of encouragement you may have. Thank you in advance.

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When did you know when to stop and switch to maintenance?

Basic stats: I'm between 5'4-5'5. 34F. SW: 250lbs CW: 150lbs Ultimate GW: 130lbs

When I first started this journey, my goal was to reach 150 and I'll see if I want to continue. However, now that I'm here, I do want to continue, in atleast 5 pound increments. My lowest weight was 144.

I have received alot of compliments during this time, but not always. When I went to visit some family, I also received some neutral/ negative comments. Since they don't see me that often, the weight loss was a shock. I was told I lost too much and to stop. I'm too skinny. I need to gain some weight back etc.

They don't have the best relationship with food, but neither do I. I'm still obsessive. I'm still managing poor impulse control with binging sessions. I can't have any junk food in the house. I'm constantly nitpicking at something.

I know the last leg is extra difficult and I've lost motivation. I don't know if my own body image issues are clouding my judgement and if I'm just obsessed with trying to reach 130. I don't even know why I want to reach this number anymore.

I guess I'm just looking for some perspectives, especially from those with body image issues, on managing expectations. Any advice or feedback is appreciated of course.

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When to stop…?

5’4 - 25F - SW65KG - CW59KG - GW????

So on June 21st I had a wake up call. I finally realised id put on weight over the last few years since getting an office job. So I started to count calories and go into a deficit. Great!

Over the last few months I’ve steadily lost weight at about 600g per week. Last week, I hit my goal weight of 60KG… but didn’t really feel as satisfied as I thought I would. I said I’d go back to maintenance at 60KG and just stay there, but I’m now wanting to get to 55KG. I know I’ve lost weight because of the scales and my clothes fitting differently, but when I look in the mirror, I still see no difference.

When do you know when to stop? I’m already noticing some annoying things from weight loss, mainly just pelvis bones being uncomfortable, and starting to see ribs. I’m sort of aware that continuing to be in a 600kcal deficit is probably not the best, but a part of me feels very satisfied seeing the number on the scale go down.

I have a history of mental health challenges, and have had therapy in the past. I imagine the responses to this will just say something similar, but I’m just interested in others input, and when you knew when to stop?

Edit:

TDEE: around 2000kcal I think. I’m eating around 1400kcal on average. 6,000-10,000 steps per day with pretty simple calisthenics a couple times a week (push ups, planks, etc)

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