Suggestions or Advice Welcome!

36M here. Currently 250lbs and 6’1. Work out w/ weights 5x a week and do some form of cardio 6x a week. Im not chubby but definitely have bodyparts where i could lose fat. Track macros on and off, but generally am around 250g protein, 150g carbs, 60g fat.

Trying to drop weight but having struggles. These macros above comes out to about 2100-2200 calories per day. Obviously its either drop calories or increase energy output, but even at these macros my body feels like its screaming for food. Not just in my stomach, but headaches and I feel it in my body in different areas (if that makes any sense). Ive also noticed that if i increased macros from this I still have the same hunger signaling so it all feels hopeless

Any suggestions on what I could be missing would be greatly appreciated. For added context I started my fitness journey 10+ years ago at 400lbs, so i know the 150lb weight loss is great, but the last 4-5 years have been fluctuating between 220lbs and 250lbs without finding a way to find a maintenance.

Thanks!

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Anxiety + successful weight loss, anyone?

I’ve (46F, 5’4”) weighed 180 for a good 5 years. I’ll be really good about tracking calories and exercising and then life hits, my anxiety level is high for several days and I fall off the wagon. I fall off because I’m so in my head that any effort to make healthy food is “too much” for me. I reach for anything easy and sugar satisfies the most. Exercising doesn’t even cross my mind because I’m so preoccupied. Then the shame and anxiety about gaining the weight back and feeling so dysfunctional and hopeless sets in for several more days. I’ll be in this place for a few weeks, finally get myself to snap out of it, but now I’ve undone any previous progress and I’m back at square one. I’m in therapy and take an anxiety med, so I’m doing what I can on that front. Does anyone else relate? Any advice on what I can do to stay on track with CICO and exercise when anxiety hits in the future?

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[Challenge] European Accountability Challenge: 1st November 2025

Hi team Euro accountability, I hope you’re all well!

For anyone new who wants to join today, this is a daily post where you can track your goals, keep yourself accountable, get support, and have a chat with friendly people at times that are convenient for European time zones. Check-in daily, weekly, or whatever works best for you. It’s never the wrong time to join! Anyone and everyone is welcome! Tell us about yourself and let's continue supporting each other.

For all new people that have joined this month, at the start of the month we do a roundup of what happened. We'll also talk about our goals for November.

How was your last month?

You're free to structure this however you want, but think about the following topics:

• How has your weight loss progressed? Better, or worse than expected?
• What are some Non Scale Victories that you've experienced this month?
• Did you set goals, did you keep to them?
• What went well during last month, what could need improvement?
• What important lessons did you learn?

Today is also the goal-setting day for the coming month!!

If you're new, every first day of the month we think about small goals we want to achieve this month. They can be weight goals, exercise goals, or anything really... An important aspect is that they are SMART goals: Specific, Measurable, Attainable, Realistic, Time based...

• Do you have a goal weight for this month, if yes, what is it? For example: maintain a 0.5kg loss a week.
• Do you have exercise goals? For instance, get in 10.000k steps a day
• What plans do you have for your diet? Do you have goals there?
• What are some non-weight/exercise-related goals you have? Here, get creative. Past participants have used this section to stay accountable for their homework, learning languages, pledging not to order junk food, ...

If you’re new, please introduce yourself! Let’s kick some ass!

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I had no idea.

For most of my adult life I over ate. and I mean over ate a lot .Bored eat. Upset eat. I'm full lets eat so more. Six months on Ozempic an no weight lose I cried. Because I really was in denial about my eating habits. I finally started tracking my calories. And I was shocked. At 3,000 calories I was still hungry. Hunger pains. Waking up in the middle of the night because I wanted to eat. And 3,000 calories was me on a reduce diet.I finally stepped it down to 1,900 and started walking at least 6,000 a day. In 30 days I lost 10 pounds . Simple from light to moderate exercises , stop eating junk and gorging my self and Wegovy. Oh and I'm proof that those drugs are not a cheat or miracle drug if you don't put in the work. My weight loss has taper offed to about a pound a week

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Feel like giving up

Feeling defeated today. Down 18lbs in 6 months (162-144lbs), I train 3-4 times a week, I fast from 6pm - 7am most days. My diet isn’t spectacular I’m not in denial there it’s a work in progress but I eat less, try to opt for protein where I can & avoid too many carbs but also won’t give up chocolate but it’s the one vice I have in this world. I weigh myself 3 times a day. The afternoon weigh-in often determines whether I eat an evening meal or not. Yup I know that’s not a good mentality.

And then I see people on weight loss meds and no knocking them, I know there are plenty of people who work really hard while on them. But I feel like it’s taken me 6 months to lose what they lose in a month. And I still have 14lbs to go and I don’t know if I have the fight in me. I don’t even feel like I look different.

I told my husband I was considering weight loss jabs and he just said sure if it makes you happy. When all I wanted him to say was you don’t need them. I just feel so low right now & so tired. Plus I’m due on so I’m really bloated & want all the salty food which doesn’t help.

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How close do you track your macros?

As I’m wandering down this journey (again) and learning from new mistakes each month, the question I keep asking myself is “how important is it to be in alignment with my macro goals?” I have realized that regardless of what the scale or online calculators or FitBit says, my maintenance is more like 1900-2000 cal and I’m not burning 2500 as a TDEE and Fitbit suggests. If I eat 1700 or under I can keep a weight loss pace of 1lbs per week. Perfect. It’s slow but consistent. I’ve got my macro % set in MFP and sometimes go over one or another. If I overdue fats in a day, I try to keep the carbs down and I always try for as much protein as possible. I eat everything but in reasonable portions and I do try to keep things balanced for the most part. I eat ice cream, cheese, homemade desserts, homemade bread, lots of meat… as long as I don’t overdue the calories I keep losing. So my question to you guys on a long journey; how focused do you monitor your macros vs overall calories?

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Plateau Round 3, Advice Needed

Hi folks,

Wanted some advice as I've hit my third plateau, and this one is really killing me.

Some basic info: I'm at a healthy BMI/ body fat but I really want to get down another 3.5kg. Did a scan at a university, and if I get down that amount and then move to building muscle, I'll have moved from 'acceptable' to 'athletic'. I've always been a very active guy, but just overate. It would be nice to look like I spend 2 hours walking a day, you know?

I'm 1.75m (5'9") and have been hovering around 71-73kg (156.5-160lbs) in the mornings. I was eating around 1900-1950 calories, but after a month of stall, I cut it down to 1850, but 10 days later, it hasn't moved.

I'm decently active (I do about 9-10km a day along with a half hour workout 6 days a week). The university's metabolic testing said my RMR was 1487, about 200ish calories under the average. So I know I shouldn't be eating the lowest category (1,784) but despite being under calories for even the 'light' exercise (2045), nothing is moving. Previously, I had been assuming, based on weight loss, that my maintenance was 2,250.

I'd be happy with even going super slow at a -250kcal deficit a day, since I've been doing this since Feb.

Part of me wants to say 'fuck it' and go to 1,500. My food is boring anyway (I don't eat out, it's all homemade, yes I weigh everything that's more caloric than a sprig of parsley), so maybe I could just focus on gaming to fill the void instead of food. I want that scale to move, damn it!

Part of me thinks this might be the universe telling me to take a break. Try that 2045 for a week. But I'm terrified if what if 1,850 is my actual calorie needs, and I'm just making it worse?*

I promised myself I would keep at the lower amount through October, so I will do that either way. I wanted to be 'done" with the major fat loss by 2026, but maybe that's not in the cards.

Thanks!

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