Wednesday, September 10, 2025

Weight loss spreadsheet

One of the things that's been pretty helpful to me these past few months is keeping track of weight loss, and almost turning it into game as I can see progress in the numbers. To that end, I created a spreadsheet for myself that has a few different charts and other items. I thought I'd share it here in case anyone else would like to use it.

The one that I've uploaded is blank, except it already has the dates filled out for a year, starting on June 9th. You'll need to go back and change those dates to whatever matches yours.

Dates listed out for 365 days Automatically calculates weight lost or gained from previous day Keeps track of how far away from goal weight you are, in estimated days remaining, percentage, and pounds Keeps track of how much weight has been lost so far Estimates, based on current pacing, how many days left to goal weight, and calculates the date of that Has a TDEE calculator built in that updates with your current weight daily Has a one year progress chart with trendline 30 day progress chart with trendline 14 day chart

A few screenshots - https://imgur.com/a/4Hpbbxl

Filebin link - https://filebin.net/a0n71g8sb8745szo

This does have VBA code in it, and the chart functions and TDEE calculations all require that macros be enabled. Don't download random shit on the internet without scanning it and knowing what it is first. Also, I'm not a programmer or graphic designer or anything. Don't bitch at me if you have a better way of doing this.

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Tuesday, September 9, 2025

How I've lost 40lb in 4 months eating carbs & sugar every week (and why it might help you too)

On May 1 I weighed 207lb and today I weigh 163lb. I wanted to share the weight loss technique that has worked really well for me, especially since I love pretty much every combination of carbs/sugar/fat to excess and struggle with cravings. Maybe it'll help some of you too.

The math behind it:

  • My TDEE is ~2500 calories/day.
  • I take a 1000-calorie deficit, which would normally put me at 1500/day.
  • Instead, I structure it like this:
    6 days/week: 1200 calories/day
    1 day/week: a small 200–300 calorie breakfast, then a full-blown cheat meal of whatever I want, however much I want, at dinner (usually 3000–4000 calories).

That way, over the week I still average ~1600 calories/day - right in line with my deficit target.

The results:

I’ve lost 40lb in 4 months using this method, and I feel good. On cheat day I'll crush an entire 16" pizza followed by a massive skillet chocolate chip cookie and it doesn't derail my progress.

Why it works for me:

  • Honestly, whether I'm eating 1200 or 1500 calories, I'm still hungry. This way, I get one truly satisfying meal every week that I can look forward to.
  • The psychological boost of having that meal planned makes it way easier to stay on track the other 6.5 days.
  • The physiological benefits of a refeed (leptin/ghrelin balance, T3/T4 support, glycogen replenishment, etc.) are real.
  • Fun fact: this is basically the same structure extremely fit competitive eaters like BeardMeetsFood and KatinaEatsKilos use to stay lean while still eating massive meals on camera every week.

Takeaway:

If carby/sugary/fatty stuff is your weakness and/or you struggle with cravings, you might find this approach sustainable. It keeps me consistent, gives me something to look forward to, and still gets results.

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Weight loss progress stuck horribly

Dear Redditors, I am troubled by a problem I encountered on my journey to a healthier body. I started this adventure about 4 months ago. Right from the start, I realized how reactive my body is to change (or so I thought). All I had to do was swap bread for cucumber, and the change showed up on the scales within a few days. I added a lot of exercise, both cardio and strength training. In addition, I changed my diet, and all this resulted in me losing over 12 kilos (27 LBS) in two months in a relatively healthy way. Unfortunately, for the last two months, I have been troubled by the fact that this progress has completely stopped. At first, I thought that I simply wasn't achieving a calorie deficit like before, precisely because my basal metabolic rate had logically decreased. So I started simply measuring my calorie intake and expenditure. I measured my expenditure with a Garmin watch and my intake with classic calorie tables. Again, I must point out that I weighed every meal to the gram. I tried to always have a deficit while meeting all my macro nutrient requirements. Overall, I managed to keep this for at least 3 weeks or so, however the moment I stepped on the scale I was very disappointed to find that I hadn't lost a single gram. Demotivated and disappointed, I returned to my old diet. I must say that I have not neglected exercise. However, after about a month of "not caring about my diet," I found that my weight still hadn't changed and I really didn't know what else to do. When I strictly monitor everything and when I don't care, it doesn't bring any results. Any ideas?

TL:DR

lost weight, progress stuck, don't know what to try next

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Side effects while trying to cut calories and lose weight, with a BMI of 41

I don't know is is the right sub and not exactly looking for medical advice, but I am noticing some real problems while trying to lose weight and I need to know if theres anyone else experiencing the same thing because my doctor doesn't know what I am talking about and blood work is not indicating disease.

I a 5'10 37 year old M at 279 lbs and have been overweight all my life. I used to drink heavily up until beginning of 2024 until I stopped. I've changed a lot of my eating habits and focus mostly on lean proteins, high fiber, and low carbs. I walk everyday too. Ive lost about 10 lbs so far. Its been slow but steady.

Sometimes I get a lightheaded feeling with dizziness and brain fog that comes up in the matter of just minutes and will persist sometimes hours or the rest of the day. I think its coincides with days Ive been particularly good with eating less, but its not exactly consistent or predictable. Eating something sometimes alleviates the feeling and sometimes it doesn't. I dont have diabetes and my blood sugar is under 100 usually. A1C is normal. I even had a glucose sensitivity test done and that was stable. I was told I dont have insulin resistance. My blood pressure is normal too. I suffer from gout and take medication for it. I am on a statin for cholesterol as well.

I was told I have a fatty liver at one point (ultrasound) so I am starting to wonder if theres something off with my metabolics and my conversion of fat into energy but I am having a hard time google searching my symptoms and finding something that makes sense.

Feel free to remove this if it is inappropriate but I thought I'd try some place where there might be someone of my size with the same intentions of weight loss.

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Monday, September 8, 2025

What's the best part of losing weight?

Hi all!

I'm finally committing to weight loss after having my son and half attempting for the last year or so. I've spent the last month tracking calories and setting reasonable goals. It's working! I lost four pounds last month.

Ultimately, I want to take it really slow because I know that's what leads to sustainable weight loss. As motivation, would you share what has been the best parts about losing weight?

I know for me, I'm so excited to fit my son on my lap. It's going to be such an amazing feeling and I'm really using that as motivation. Is there anything else I can look forward to?

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Does anybody else keep a "Weight Loss Journal"?

I don't have a lot of people in my life who I can talk about weight loss so I started a weight loss journal as a way to get my thoughts out of my head.

I write about how I'm feeling, what's going on with the scales, whether I'm hitting my goals... I also reflect a lot on what got me to where I am now, what's worked and what hasn't worked, what I'm looking forward to and what I'm worried about.

What's been interesting is that I actually started the journal last year. I've had a couple of failed attempts to lose weight in that time that I documented there and reading where my head was at, what was going on in my life that sort of contributed to me falling off the wagon has been really eye-opening and useful in going forward.

Just curious if anyone else journals their weight loss?

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Eating disorder, laziness or medical malpractice?

So I am 38 years old. Struggling with weight my entire life. Tried exercise, everything.

Medical intervention made it worse.

I am autistic with ADHD, autistic burnout, C-PTSD, severe social isolation. I struggle with organization and cleanliness. Mainly when I feel threatened and tend to nest in a place and never leave it unless I am forced to.

I wasn't always like this. I was SA'd as a child, had extremely religious mother and alcoholic father who used me and my mom as punching bags.

I also was bullied most of my life.

In Switzerland they diagnosed me with Asthma/Asthmatic bronchitis and I had to breath two sprays in a tube. Also was in early stages of Asperger's diagnosis.

Due to bruises on my body my parents lost custody, so they migrated back to Portugal where I stopped getting medication for my respiratory issues, and stopped my Asperger's medical appointments.

Around ten years old I also found out I had a degenerative problem on my kneecaps but I vstill didn't have symptoms. They said surgery was good prevention.

I need to preface I never had healthy relationship with food. As a baby my nany wouldn't feed me and left me alone, and she fed her daughter the food my parents left for me and left her daughter with the neighbors while I was alone in her apartment. This is relevant because through all my childhood I wouldn't eat most of the day, and lhid my food in my gym bag. Not because I had an eating disorder, I just wasn't hungry.

Sometimes I would go to the school bathroom to throw away food although I was caught a few times because I was never hungry at school lunch, only when I got home.

So I do tend to still forget to eat.

It's hard to avoid talking about parental, institutional abuse when it's so intertwined.

I was always chubby, but my major weight gain occured first when I stopped my asthma medication.

Was still exercising heavily, but I started having harder and harder time. Then when I hit puberty, went from 40-45kgs to 65. Finally biggest plateau was around 15, I was put on a diet went from 85kgs to 95kgs. Doctors put me on so much food I was throwing up.

Worst part is they ignored my complaints and believe I was lying when I said it was more food than what I usually ate.

Around the same time my knee got severely injured from so much sports and they refused to operate.

At several points in my twenties and thirties had sudden unexplained weight loss without habit change, but always seemed to get stuck at 95kgs

Had paradoxical effect on unhealthy diet if beef and fries, lost immense t of weight despite unhealthy eating and high calories when I was at my father's house , the year after trying self exit.

Every time I was on a medical recommended diet I gained weight.

Exercised heavily with small success, but the more I exercise the harder it gets with cardio instead of better.

For years they believed I was lying when my personal trainer said I was undereating.

My rationale for not eating was always hypoglycemia and feeling weaker when I eat then when I don't eat.

Finally got diagnosed with hyperinsulinemia, no resistance to insulin though, high cortisol, PCOS.

Diet recommended me gain weight.

Lost the weight when I reverted to my normal diet.

I struggled with several issues due to undiagnosed autism, including discrimination from social services, being denied Access to health care, employment and education.

In 2018 I was hospitalized against my will. Keeping kosher was apparently an eating disorder. Also because I was disorganized and had clutter, but not that serious back then.

They accused me of anorexia and bulimia. Was monitored because I threw up everything I was fedcat the hospital.

Maybe I should mention it also happened in 2021 during COVID-19 which was an even more traumatic experience. They wanted to diagnose me with schizophrenia, bipolar disorder, and other behavioural issues. They insulted me, used nefarious stereotypes of autism and denied me access to autistic medical care and didn't let me get lawyer or ngo support.

They prescribed me fluoxetine for weight loss and doubled dosage even though I was already barely eating and nothing I ate stayed in my stomach.( lack of appetite and purging was involuntary. I was even strapped, diet changed, but something about hospital made it hard to keep food down. even after leaving took me weeks to be able to eat properly again)

I was also forced to wear a mask 24\7 and they sometimes wouldn't let us change masks for days which impacted my asthma to this day.

Other things that impact my diet is ADHD and C-PTSD. I forget to eat, and sometimes I willingly forego food for days, weeks. Not because I don't want to eat, but because I don't feel safe to leave the house to buy food, rationally I know I need to go get food, but I struggle with leaving the house when certain PTSD triggers happen.

Now I am finding motivation to leave the house and get a medical appointment for my asthma but I struggle with trusting doctors or leaving the house particularly weekdays before night time, but because I was hospitalized against my will on a weekend at night, now even the safest times I feel anxiety.i wanna lose weight and be healthy, I don't know what is the main obstacle, my ASD, Asthma, C-PTSD or PCOS. I want to do things but I am at a loss. New Theory is getting my asthma medication will help. But doctors gaslighted me so much for decades I kinda feel ashamed and disheartened seeking other doctors again even though I am officially diagnosed

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