From 418 lbs to 171 lbs! Reached my goal weight this week! No surgery, just eating when I'm hungry and making better food choices that keep me full for longer.

On April 1st of, 2023 I weighed in at 418 lbs., after much hard work and dedication on Jan 1st, of 2026 I dropped below my goal weight of 173 lbs. hitting 171.4 lbs. I am 5'10''.

I used to wear a size 68 portly suit jacket, size 68' waist dress pants, size 24' neck 37/38' sleeve dress shirts, and size 7XLT tee shirts. Today I rock a 42 R slim fit suit jacket, size 32'-34' waist dress pants, size 15' neck 34/35'' sleeve dress shirts, and size XS-M tee shirts depending on the cut and manufacturer.

I didn’t have any weight loss surgery, I have not had any loose skin removed yet (yes there is a lot of loose skin), I didn't follow some crazy fad diet. I simply learned to make better food choices that actually naturally boost GLP-1 (Yes it's produced naturally) and being disciplined enough to eat when I'm hungry.

Some other statistics for those who LOVE math; Year 1: Daily average calories1408.46, weekly average calories consumed 9847.53, calories burned via exercise per week 7639.64, average lost per week 4.9 lbs. Year 2: Daily average calories1509.13, weekly average calories consumed 10,567, calories burned via exercise per week 5628.08, average lost per week 2.19 lbs.

It wasn't always easy, I tried to stay positive for a majority of the weight loss journey, I stumbled a few times, but now I have crossed the finish line and begin a new chapter in my life by maintaining what I have achieved.

I hope that others in this sub who are about to give up, or who just need a little push to help them across their own finish line can take some motivation from this post. If I can do it at age 44, just about anyone can do it!

The last time I posted on this sub I got a lot of questions so just to recap from that previous post:

TL; DR: Eat when hungry, make satiating food choices.

First, I use two apps:

1. ⁠Quell, This has been the number one game changer to make the actual changes to lose weight steadily without going through a binge restrict type loop. Highly recommend. You take a pic of a meal and it uses AI to calculate how long it would keep you sated for (as in how long until hungry) and fills up this cute fuel tank mimicking your body's fuel. I basically eat once that fuel's run out. It also analyzes the meal and educates you on why certain meals and ingredients are more satiating and the ones keeps you full for longer on per calorie rate.

2. ⁠Strava, to track my running and biking calories burned and distance. Clean, pretty intuitive.

3. Fitnesspal, not extremely useful but just used to it at this point

I made a spreadsheet in Excel. Once a week, on weigh-in day (which is typically Monday or Tuesday) I enter data from my apps to track trends including: Starting weight, current weight, amount of weight lost or gained for the week, daily calorie average for the week, weekly calorie total, weekly total of calories burned via exercise, starting BMI, current BMI, current weight BMR, and weekly calorie deficit.

With formulas in place it is a snap to enter data and see trends so that I can make adjustments to CICO (calorie in and calories out), to ensure I am on the right path.

Since I do a lot of VR based cardio on the Oculus Rift, I use data from the VR institute of Health to calculate calorie burn when playing certain exercise-based games such as Beat Saber, Thrill of the Fight, Holopoint, Audio Shield, Gorn, Fruit Ninja VR, Space Pirate Trainer, etc.

My current favorite Oculus game for cardio is Sound Boxing, I typically do 60-90-minute straight sessions on Sound Boxing a few days a week.

Last, I use a website called WebMD which has calculators to determine calorie burn for other activities, such as doing squats, swimming, playing an instrument while standing etc.

With all of this data available to me, I was able to start making smarter choices every week and it shows in my overall trends.

Final bits of advice are learning what an actual serving size is by utilizing a digital scale to record the food you eat down to the gram so that you have accurate data on CICO, you will be shocked at how small a serving size really is once you start weighing food out.

Another thing you can do is learn to read labels. Look for things like serving size, calories per serving, servings per container. If you have certain nutrition goals in mind read the labels for that info, I personally like to limit salt intake as it makes my weight spike due to water retention and I previously had high blood pressure (which is now cured via weight loss).

I do all of my own meal prep and will typically go to a restaurant supply store and buy disposable microwave food trays that have three sections (protein, veggie, and veggie is what I put into them), and will normally make two meals for myself and my girl at a time so that we can just come home and reheat the trays while I prepare our evening salads.

A typical dinner for me is: 150 grams of spring mix salad (30 calories), with Greek yogurt blue cheese dressing (60 calories), a diced plum tomato (11 calories), and 3 oz. of radish coins (12 calories), seasoned with Nu-Salt, and crushed red pepper flakes.

8 oz of Shady brook farms boneless turkey breast cutlets baked in a 375-degree oven for 12-15 minutes (220 calories and 50 grams of protein)

2 cups of steamed broccoli florets (40 calories). 1 3/4 serving of steamed ShopRite brand baby carrots 61 calories.

After dinner, I peel and dice up a Fuji Apple (63 calories), and combine it with 15 red seedless grapes (34 calories) a light and fit Greek yogurt (80 calories 12 grams of protein) and a serving of pumpkin spice Cheerios dry cereal for crunch (110 calories).

For dessert, I will have a pint of Bryers Delight chocolate ice cream (270 calories 21 grams of protein)

Later after dinner, I will have a toasted Best Pita 80 calories with 16 grams of Smucker’s natural peanut butter (95 calories 4 grams of protein).

That’s a total of 1116 calories for a pretty substantial meal and leaves me with around 400 calories to play around with for the rest of the day (I still typically only eat dinner and my evening snack).

I might use those calories to have oatmeal or eggs before work 100-143 calories or broil up an entire sliced and peeled eggplant for lunch (454 grams 115 calories) drizzled with wasabi sauce (15-30 calories).

I hope this information can help others in their weight loss journey.

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Started my weight loss journey 3.5 weeks ago. Lost 10 ibs so far.

Hi everyone. When I first moved to the U.S in 2018, I probably weighed nothing. I was so slim and skinny cause back home I wasn't eating that much junk food, etc. I came here for college and using the newly found freedom from my parents I had, I started consuming huge chunks of junk food.

I mean I would literally buy a bucket of ice cream from the neighborhood warehouse market every week and eat everything. In addition to this, I would eat my favorite frosted flakes cereal which was a calorie bomb. In summary, I was making very unhealthy choices and eating without regard to my health. Over the course of college, my weight climbed to a staggering 280 lbs. After college, I lost some weight while I was actively searching for jobs. I think a lot of that was due to stress more than anything intentional.

Last month, I had enough. After previous attempts to lose weight failed, and just constantly not being happy with what I was seeing in the mirror I decided its time to take aggressive steps to lower my weight. I started on February 16 at 300 lbs. For context, I’m a 6'2" male. Since then, I’ve been aggressively tracking my calories and weighing myself using a Bluetooth scale that automatically syncs with my phone. It’s helped me stay consistent and accountable.

I’ve also been exercising regularly. I go to my apartment gym and do exercises like bicep curls, hammer curls, and bench presses. I also set a daily goal of 10,000 steps, which I’ve been consistently hitting. I also take 1 scoop of protein powder and creatine after each workout.

I'm not going to give up. I'm in my fourth week and it doesn't feel like my weight loss has kinda slowed.

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Anyone else buy “goal clothes” instead of clothes that fit now?

I’m 28M, 5’11”, currently around 245 lbs. My highest weight was about 290, and my lowest (about 3 years ago) was ~210.

I’ve noticed I have this habit of buying clothes for the size I want to be, not the size I am right now. My closet is full of newer shirts that don’t fit yet. I call them my “goal clothes.”

Part of me doesn’t want to buy clothes that fit my current body because it feels like I’m accepting or enabling where I’m at instead of pushing myself to lose the weight. But the downside is I end up with a closet full of clothes I can’t wear and not many that actually make me look good right now.

I’m starting to realize there might also be a self-acceptance / “love yourself where you are” piece that I’m struggling with too.

Has anyone else dealt with this? How do you balance working toward weight loss goals while also dressing for and accepting the body you have now

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Have lost about 10-15 lbs recently and being in bed overnight is weird in a good way: my belly is not there to lean on while side sleeping lol 😲🛌

I’ve been working very hard for 2 months doing weight training and cardio at gym 5-7 days a week. Have never been this consistent with cardio in my life. It’s so hard to begin a weight loss regime and once you have some noticeable gains it’s 100% easier to keep going. The beginning is a leap of faith. It’s hard to believe the hard work will pay off. I lost 45 pounds 5 yrs ago and this was life changing: I didn’t keep it off but it showed me that I could do it and how to do it. Anyhow it’s strange but good to be in a lighter smaller body even though I have a way to go. I can sit closer to my table in a chair and be closer to my sink when using it and can hug my daughter without this little mountain separating us. Even though I’ve only lost about 15 pounds so far I’ve been working very hard at abs and core and the difference is noticeable.

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Really disheartened at the lack of results even though I feel like I've been doing everything right.

This is honestly a rant because I'm frustrated at this process.

I've been eating at a deficit since September with a starting weight of 210 (36 F). I consume about 1400 - 1600 calories per day because I rapidly lost 80 lbs before at 1200 calories a day and I hated it. Slower was fine with me, as long as I saw progress and felt better. It is now March and I am at 210.5. I also knew I was going to start weight lifting so I didn't want to eat too low of calories.

Timeline:
September to December: Focused only on eating at a deficit and I managed to get down to 205 lbs.

January - Now: I started incorporating weight lifting and cardio into my routine while still eating 1400 - 1600 calories. I do strong lifts 3x per week, cardio dance 3x per week, walking 30+ minutes per day. I did take a week off from cardio dance and lifted only one day when I went on vacation. After vacation I shot back up to 210 and I've been there ever since.

I have a doctor's appointment next week to discuss this because I'm honestly at a loss. I measure and weigh my food, I'm active, and I'm eating at a deficit. Like I said, I've lost 80 lbs before about 12 years ago, and it was never this hard to lose weight. It was difficult in other ways, but I was able to easily lose weight. I do have a bit of a buffalo hump so that paired with this weight loss struggle makes me wonder if it's cushings (which I'll bring up to my doctor).

This sucks because I feel like I'm doing everything right and I'm not seeing the scale budge at all.

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Embarrassed of Weight Loss Talk?

I'm sure this might be a common topic or fear amongst the weight loss community, but just looking for some advice and positivity!

I have been overweight for 90% of my life - seriously since like the 1st grade haha. My parents made it known I needed to lose weight around 6th grade but my family as a whole was unhealthy and I was already had bad habits at that point. As you can imagine, growing up fat wasn't easy and I tried a million ways to lose weight throughout middle school and high school but always got silly comments from my parents, dad especially, anytime I tried. For example, if I got a salad he'd say "Wow no burger this time? Trying again?" Or when he'd catch me working out in my room he'd laugh about it and bring it up to family later as a joke.

Jump to my 20s, still obese, but in a much better mindset now and cutoff a lot of family. I now have a family of my own and my husband loves me no matter what, he's never said one negative thing about my body and wants me to do what makes me happy. I mention weight loss or exercise sometimes and he is so supportive but why am I so freaking embarrassed?? I want to hide anytime I try making a healthy choice or hide my exercise equipment. How do I fix this? 😢 help.

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is the way i eat okay for weight loss?

i’m 13 which i think might be important info cause ik teens and adults lose/gain/need to eat differently. I haven’t weighed myself in awhile but last time i did i was about 170-180 and im pretty short like 5’0-5’2 (not super sure i haven’t measured my height in awhile but its around that) and i haven’t really lost much, though my thighs do look a tiny bit smaller, i’ve tried more unhealthy ways to lose weight in the past but i wanna try losing again in a better way i don’t wanna be fat anymore lol and those other ways didn’t work. Anyway to the point, i kinda just eat whenever i feel slightly hungry, i do eat every time i feel sad/depressed though which probably isn’t great, sometimes ill go all day without eating just as like a “fasting” kinda thing & i feel bad for eating so much the day before but i always end up eating again before the day is over i never don’t eat for an entire day. I also don’t eat super healthy i eat a lot of greasy fried food/fast food cause its all my parents buy, but yeah is there anything i need to change or are there any diets i could do?

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