Weight loss tips for someone trying to lose less than 10lbs

Im not totally sure I’m at the right place but I’m just looking for help..

I’m 23f, 5’7 and weigh about 135lbs. I’ve struggled with my weight ever since I was 16 (because of a comment this boy made about my body). I’ve fluctuated, at this height, between 105lbs-140lbs. I’m seeing myself getting closer to my heaviest weight again and it makes me panic. I feel as though I have no control around food. I’ve recently gained weight pretty rapidly I think (in January I was about 128lbs and now I’m about 133-134lbs in the morning). It’s worth mentioning that I’ve dealt with EDs ever since I was 16 and now I’m in that phase when I tend to binge.. I’m not trying to go back to my unhealthy weight of 105lbs, but I’d like to stay in the 120-125lbs range but I seem to always fluctuate between 130-137lbs… I tried to calculate my recommended calories on these websites but every site gives me something different… I do weight training 4x a week (about 45 minutes each session, in which I do 5 exercises at 4 sets each). On top of that, I work about 30 hours a week at a job where I’m on my feet the whole time (cashier, packing carts, walking a lot, doing merchandise returns, etc…). If anyone here has some good knowledge, it would be greatly appreciated 🥹

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aggressive weight loss tips for 145lb f26 5’4.5 - help me lose 20lbs

*Looking for advice from people who have done the same or similar loss at the same height if possible

edit: clarity

i am 5’4.5 or 164cm and 145lbs. my highest weight was 160 or more in covid but that was really a one off and ever since losing that weight i’ve been around 143-147lbs — however i have been unhappy with my body since i was a teenager and the lowest i’ve ever been able to get is 139.

my goal forever has been around 125. i’m reaching a point now where i am sick of this (started a sedentary job around a year ago and while i have been lucky to not gain weight, it’s definitely harder to maintain), my tdee while sedentary is about 1677 cal per day.

i want advice for an aggressive weight loss plan which is going to allow me to just focus for a few months and get this weight off. i am happy to do a regimented plan once the weight is off to get back up to maintenance.

i am happy to try eating 1200 cals per day, i have already been doing it on and off to see if i’m comfortable with it and i think it’s pretty sustainable if i don’t eat breakfast (i can just have a piece of fruit and a black coffee, i only sit at a desk). i walk to and from work which makes up about an hour and have been occasionally going on the treadmill for 1-1.5 hours burning around 300 cal - i als sometimes swim and lift small weights for my arms

looking for any and all tips - staying in deficit - do i log exercise - staying full - not losing motivation

thank you

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Help Me - struggling with weight loss

Hey guys,

So to give context I’ve spent years of trying various different methods of losing weight.

I’m not massively overweight, I’m fairly muscled around the top of my body but my stomach goes through crazy loops of varying size with bloating. I have the love handle man build so yeah it’s always been a stubborn area for me.

But the scales, man they never ever move from 88-90kg.

I’ve recently done very strict calorie counting. I’ve been keeping under 2000kcal per day (usually around 1800) whilst also exercising daily whether it be a run, a walk or going to gym.

Typical diet is porridge morning with protein, eggs, ostrich and potatoes for lunch then lean meat and veg go dinner. I’ll also have a protein bar.

I only drink water, I rarely have sugary foods and rarely have takeaways and rarely drink alcohol.

I’ve maintained this for over 3 months and I’m still the same weight.

What’s really annoying about this is I went to Australia recently and averaged 20,000 steps a day for 2.5 weeks - I wasn’t eating anymore than usual so I figured I should 10000% have shed some weight.

I really don’t know where I’m going wrong here. Honestly I’ve tried all sorts for over 5-10 years I just can’t seem to break it.

I really want to get to around 15% body fat (I’m around 22-24% I think.

Any tips here, has anyone had a similar struggle? Can you see anything wrong with my diet? Could I possibly be under eating with exercise?

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One Week Down

This is essentially my day 1 post. I am starting my weight loss journey again. Throughout my life I have gained and lost hundreds of pounds.

When I was young I was overweight. When I got into high school I got taller, started working out, and got fairly fit. After freshman year of college I was very fit and sitting at 185 pounds. Then stress, life, and other health issues got to me and I gained weight. I got up to around 250. I managed to get back in shape and got down to 195 and built up more muscle. But the cycle continued, more problems in my life meant I stopped prioritizing my health and my diet. I gained 100 lbs. I got up to 280. And so I tried to do what I've done before but the issue now is I can't seem to succeed. I get down to ~250 and then gain back to 280. I've lost those same 30 lbs around 3 times now.

Well, I'm back at it. This time though I am trying to make it different. I want it to stick.

I am trying to combine everything I've learned from my previous success and failure.

1. High Fiber, High Protein is what has worked best for me. My focus is on hitting 120g protein and 40g fiber (Some people will say this is low but for now I think it's sufficient).

2. focus on breaking my bad relationship with food. Food is not therapy. Food is not stress relief. Food is not the solution. Good nutrition is stress relief. Good nutrition is therapeutic. Good nutrition is the solution. In the past I would turn to comfort foods like Rice and Sausage, Noodles, Rice and Fried eggs, etc. And I would eat those in excess since they'd leave me feeling hungry. Now my focus is on ensuring I am hitting my macros while keeping portions reasonable.

3. focus on one habit at a time. My past failures have been, in part, due to rushing. I'd try to do everything like I used to when I was at peak fitness. Eating a very different diet and working out 5 days a week. Jumping into the deep end isn't sustainable and after 3 months I am completely burnt out. My first goal is to focus on fixing my diet. Build the habits I need to support healthy eating. IE reduced snacking, better snack choices, focus on whole foods. After that becomes less of a chore I will look to becoming more active. My intent is to just try walking 30min every other day to start.

4. Reframe my journey as a lifestyle change. I'm not doing this to lose weight and go back to how I was. I am doing this to build habits that will sustain me throughout the remainder of my life. This will be critical in breaking the cycle of gaining and losing.

5. I'm still thinking this one through but I want to figure out habits stacking. If I think back to when I was most successful my life had more structure and routine. I need to build that back into my life to make the things that require so much effort now be effortless in the future. I don't know what this looks like right now but I'm thinking about it.

I'm posting today because I just feel like getting it out there might help. I'd like to become another one of the success stories I've seen here. Here's to attempt number 7, 8? let's make this the one that sticks.

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Coffee and other drinks

I am having a bit of a dilemma. I know some will say caffein is not good for weight loss but considering how much I have given up already I really don‘t want to give up my emotional support bean juice.

Every day I have two cups. I have always had it the same way with a little sugar and cream. That is adding about 100-140 calories to my day and I am trying to crunch down on my numbers.

I also really like a good coconut water or the like for hydration. This one isn’t too bad since you can get them under 100, but still calories from drinks feels like sinning when trying to lose.

What are y’all doing for coffee? Black? What kind of coffee do you drink that tastes okay black? Did you find a magic unicorn creamer or diy one? Do you have any hydration drinks for a boost when needed that are not breaking the calorie bank?

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I (m17) feel stuck

I (m17) am stuck at around 280 pounds, 5’11-6’0. I truly dislike almost everything about my body. My stature does not match my personality whatsoever. I know that I should not feel bad for how I look, but I can’t stand the fake smiles anymore.

I truly feel like a failure. I am one of the largest people in my class. I am incredibly self conscious and think about how I look almost every second of the day. I have been losing weight for around 9 months now and have only lost around 30 pounds.

I have hit several plateaus throughout my weight loss journey, now being one of them. I don’t often participate in may activities as I am a quieter type of person. I likely do not get enough steps in everyday.

My family does not necessarily try to support me in losing weight, often buying fast food or sweets. My body has been under stress for the past 7 months or so, primarily from school and mental health related issues.

I was wondering if not eating could help me lose weight as I feel worse about food with each and every day that passes, even nutritious food. Is there a healthy way to not eat? What would be the minimum amount of food I could eat?

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Seeking advice on weight loss and living a sustainable lifestyle

Hi!! I’m a 24M, 5’11”, 365 lb guy who’s trying to lose weight over time, eventually reach a healthy weight, and live a healthy and sustainable lifestyle. I’m hoping some people here might be able to give some advice on what they’d recommend.

I’ve decided to make big changes to my lifestyle in an effort to finally be at a healthy weight (I’ve pretty much always been either overweight or obese). I’ve started tracking calories, remaining at or under 2000 daily calorie intake, doing cardio (incline walking 40 min) 5 days per week, and strength training 3x per week. I also walk to school Monday-Thursday which is a 12.5 minute walk one way.

Since I started this lifestyle change in late January, I’ve lost 28 lbs from an initial starting weight of 392 lbs!! I’m super happy about this and it’s motivating me even more to continue with this journey. However, I’m concerned about my future and how I can maintain a healthy lifestyle with sufficient exercise/movement.

I’m a law student, and I plan to become a lawyer, which means I’ll have an office/desk job. I’ve read that this makes people become sedentary, and I don’t ever want to go back to having an unhealthy lifestyle.

I’m also worried about loose skin — since I’ve been obese for so long, I’m afraid I’ll have a really ugly body even after losing all the weight.

If anyone has any tips on these things, any advice at all, I’d be super appreciative of it!! I could use some help since I’m basically doing it all on my own, and the encouragement/advice from people in the same boat or who have completed their weight loss journey would really benefit me!!

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