CALORIES IN / OUT !!

I’ve finally realized that weight loss really comes down to calories in versus calories out.

In the past, I lost 20 lbs (9 kg) through intense cardio, sprints, and stair master sessions …only to gain it back, and then lose it again.

This time, I focused on minimal cardio, light weights, and about 6,000 steps per day, while maintaining a 200 calorie daily deficit. I’ve not only lost weight but also kept it off for a year.

Cardio is important for heart health, but when it comes to weight management, it’s all about calories !! nothing else matters.

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Loose skin

Hi everyone.

I’m starting my weight loss journey and I’d really appreciate hearing some real experiences. I started gaining weight around age 15 due to depression. I’m 20 now and currently weigh 145 kg (about 320 lbs).

Before that period of my life I was actually very active – I competed in school sports competitions, went to the gym, and generally lived a really active lifestyle. Unfortunately my mental health got very bad and all of that slowly disappeared.

The good news is that I’m finally doing much better mentally, and I’ve decided to seriously commit to losing weight and taking care of myself again. One thing that worries me a lot is loose skin.

I know that having a healthy weight and a normal BMI is much more important than worrying about loose skin, but it’s honestly the one thing that keeps bothering me when I think about this journey.

For context: Age: 20 Height: 178 cm (about 5'10") Weight: 145 kg (320 lbs)

I gained most of the weight over the last ~5 years. I would really appreciate hearing from people who were in a similar situation (significant weight gain in late teens / early 20s).

How much loose skin did you have after losing weight? Did your skin tighten over time? Is there anything you did that helped?

Thank you so much in advance for sharing your experiences. It would mean a lot to me.

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CICO

29 SW 255lbs CW 245lbs

I’ve tried so many of the fad diets out there.

Keto,

Soup diet

Weight watchers (I’m sure works for some but it’s too much relying on a phone for me)

Avoiding the basic “calories in calories out” cause I thought it would be way too annoying and difficult.

Here I am, 8 days in to CICO. Trying to stick to routine- it helps me not grab whatever. I’ve been doing a protein shake for breakfast, and a Tiffany plate for lunch (around 350 calories) and for dinner, I can pretty much make the regular meals I’ve been making for my family, but keeping a smaller portion, along with a salad on the side to fill up. last night at the end of the night I even had enough calories left to have half of a donut. I was worried about the scale this morning because of it, but I was still down half a lb. I know the weight loss will slow down plenty. I know there will be times that it is more difficult than others. But I am honestly really enjoying doing CICO.

I am going to start incorporating some light workouts. Due to my weight, walking 10 k steps leaves me sore the next day but once the weather gets nicer I will be taking my baby out for walks and trying to hit 10 k steps a day.

I am so relieved to be able to work ways around still having something sweet that I would most likely avoid while being on other diets. I really feel it will help me to consider this a lifestyle change and not a “diet”

I also feel soooo much better physically. Although there aren’t any changes to my body yet, I already feel way less bloated and more energized than before by cutting out the garbage I would usually eat.

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Exercise cals and whether to include them.

M, 173lb,5’11

I know this has been talked about alot - but im trying to figure out if I should count my exercise calories in my deficit.

Everyday this month im rowing 10,000M (personal fitness challenge thing, not for weight loss.) depending on the intensity, my machine says I’ll burn anywhere from 415 to 515 calories, depending on intensity. This can take anywhere from 45-60 mins. I’m also resistance training every other day, I do not count these calories in my deficit.

I’m eating around 2200 calories per day. Is this enough? Considering this puts me at a deficit of 800-1000 per day if I’m not mistaken?

Appreciate the help!

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Weight loss advice

So I been on ozempic for about a year my eating habits before were horrible, now I get full faster physically but I can’t stop the urges. I’m getting better at it but still struggling ozempic helped me stop the urges. I been off ozempic for about almost a month. I feel like I’ve gained a lot of weight but on the scale it only says I’ve gained like three pounds. Idk if it’s mental but I’m still overweight. I barely did exercise and diet with ozempic, I just did like one workout every 3 weeks and ate less how do I loose weight without it and control myself?

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I’m stuck at 147kg (324lb) 173cm (5ft8) 30yo Male

As the title says, I started my weight loss journey on January 7th at 163 kg (360 lb). I’ve made progress since then, but for the last 3 weeks my weight has been stuck and it’s starting to frustrate me a lot

Since February 5th, I’ve been doing a minimum of 10,000 steps every single day. Some days I do more, but 10k is my baseline. Right now, that’s my main form of activity. I’m not doing cardio workouts or lifting weights yet, just walking consistently every day

With food, I do try to stay in a calorie deficit. I’m not following a super strict diet, but I make a real effort to stay around a 500 to 1500 calorie deficit per day. I’m not perfect with tracking, but I’m usually mindful of what I eat and I try not to go overboard. I also try to eat more protein, but honestly my carbs usually end up being higher than I want

One thing that might matter is that I’ve been overweight basically my whole life, so this isn’t a situation where I was lean and then gained some weight recently. I’ve been heavy for as long as I can remember, which makes me wonder if that changes how I should approach things

I’m mainly looking for advice from people who’ve been through something similar. Is a 3-week plateau normal at my size? Should I start focusing more on macros, especially protein? Should I add weight training, cardio, or just stay patient and keep doing what I’m doing? I’m trying not to get discouraged, but I also don’t want to waste time doing the wrong thing

What would you suggest if you were in my position?

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help! 27f who needs advice on losing weight.

hi! i’m 27 years old, 5’5, and 190 lbs. I am really wanting to lose weight. I have been eating better, doing more exercise, but I was wondering if anyone had some vitamins/supplement suggestions to give a little bit of a push to help with a faster metabolism, food noise, and cut cravings bad. My sweet tooth is horrible and it has gotten really hard.

I know I can’t lose weight overnight but I really want to find something that IS NOT A GLP-1 to help with the weight loss. I have had so many people suggest it and not only does my insurance not cover it, but i simply just don’t want to take it and risk the side effects that come with it. something easier accessible, more natural, and lighter on the body/stomach is what I am looking for. I’ve gained so much weight the past few years and it’s so frustrating.

i just want to feel like myself again. anything helps! i’ve never been this weight before and its so frustrating and discouraging. be kind. thank you. <3

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