Unsure if there's anything I need to change from my current..

Hello, everyone. First time listener, first time caller. I'm after any friendly advice or hints/tips to help me on my weight loss journey.

A bit of backstory first - male, 36, 6' 4", broad shouldered, currently weighing in at 264.3lbs. This is the heaviest I've ever been. I gained around 20lbs in 3 months due to a change in job role to a position that was incredibly stressful - a job I have now left, which I'm sure will help.

Most of my fat seems to be concentrated around my abdomen and chest. I've always had nicely toned arms and legs as my last couple of jobs have been physically demanding, and I was good at keeping fit in my youth. But I'm now at a point where I'm VERY self-concious about the way I look, to the point where I refuse point-blank to go to the gym, and have setup a home gym instead.

Whenever I've dieted in the past, I go slow at the start and usually fall off the wagon, so this time I'm going all in. So far, I have cut out as much processed sugar and saturated fat as possible, and I've lowered my carb intake and upped my fibre and protein intake.

This is my current diet, which doesn't really change too much:

Breakfast - 60g granola, 150g low fat yoghurt, one apple

Mid-morning snack - protein cereal bar, one apple (only Monday-Friday, as I wake up at 5am for work and am usually hungry by 10am)

Lunch - tuna sandwich, carrot sticks and lentil crisps OR chicken pasta and salad

Dinner - salad, rice, and chicken OR green beans, corn, jacket potato, and steak

I drink between 3 to 4 litres of water per day (diluted with sugar free squash - juice, for the American audience)

This is my current exercise routine, all of which is done in my home gym:

Monday to Thursday - 15 minutes of moderate cycling in the morning before work, then another 15 minutes of cycling and 30 minutes of weights when I get home

Friday to Sunday - 15 minutes of cycling, followed by an hour of weights, followed by 15 minutes of rowing and another 30 minutes of cycling. If I haven't trained legs on a particular day, I may sometimes swap out the rowing for a 15 minute job before cycling

I try to vary muscle groups as much as I can, but I am limited in terms of what my multigym will enable me to do - chest-back-legs, chest-core-arms, back-arms-core, legs-core-back and legs-arms are my go-to. After I've completed the weights section of my routine, I'll have a protein shake.

My job also consists of several hours of walking every day, sometimes over moderately rough terrain.

Is there anything I could change? I'm trying to get down to around 220lbs or thereabouts, with a bit more muscle.

Any advice will be appreciated. Thank you, and apologies for the long post.

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174 days (about 6 months) until Halloween - what would you like to be able to wear as a costume?

To add a little zing to my weight loss journey, I often like to look ahead and imagine what I might be able to wear if I'm consistent in my efforts.

Halloween is a fun and easy one to think about. It's still far enough away that I could lose 20 pounds or so. That wouldn't be at goal for me, but a couple of sizes down.

I've often thought it would be fun to be a pirate. I'm kind of tired of being a witch. I don't really go in for the Lego or cereal box type costumes - even though they're great for coverage.

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Postpartum/breastfeeding weight loss?

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TL;DR: Breastfeeding + trying to lose weight. How many calories should I actually be eating?

Hi friends, I am currently 8 months postpartum and breastfeed every 2-4 hours during the day and once or twice through the night. I’m 160 pounds and 4'11", and I’m trying to figure out how many calories I should be eating for weight loss. My goal is to reach 120 lbs. I’m also not sure if I should still be eating more because I’m breastfeeding.

I’m really concerned about making sure I’m not undereating. Sometimes I get really hungry before bed, but I’m not sure if that means I’m not eating enough throughout the day or if my dinners just aren’t filling enough.

Another thing is that my activity level was pretty sedentary during pregnancy because I was in a lot of pain. I’m now trying to do quick YouTube workouts and walk around 3 miles every day. I haven’t been able to walk the last few days because I found out my shoes were apparently too small and my feet got all jacked up 😭 Does this sound like a good activity level for weight loss, or should I walk less and focus more on workouts/exercises instead? Thanks in advance

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Processing an awkward comment after a good about of weight loss

I just lost 28lbs (192 -> 164lbs) and I haven’t seen any of our friends in the last few weeks. I started in February and saw everyone for Easter but I’ve had the biggest visible changes happen since then.

Anyways, my husband invited his friends over tonight and only one really noticed and asked if I was okay because I look weak… once he said that everyone else noticed and it was very awkward. I get it the others didn’t want to say anything about their friends wife’s looks.

This man said it three times. You look weak! Oh she lost 30lbs (husband actually defended me). Oh wow, you look a little weak… oh she’s actually lifting. Oh.. you look weak, please eat something.

I wish I had said something or picked him up. Idk but I’m actually offended and that’s not something that normally happens. How would you react? He didn’t need to say it three times.

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Weight loss tips

I am 27(F), 8 months postpartum, and in the last 8 months, I have gained 8kgs. Currently, I am 89 kgs. I have never been able to retain losing weight for a longer period of time, been on and off many diet plans, and tried different types of exercises as well as yoga, but have managed to lose 4-5 kgs at best, which took me about 4-5 months. Right now, I am at my breaking point because what I have become.
Really need some hardcore advice on how to lose weight. For me, the core issue is that I love eating chocolates, anything that’s sweet, and occasionally I eat junk food.
Any advice on what would help me? According to TDSS, I need 1.4k calories per day to lose 0.5 kgs per week. My goal is to reach 60kgs
How do I go about it without bouncing back? Please help.

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4th month update

I had posted at the start of this year stating how i wanted to change and be healthy again.

I was very determined that even if i failed, i would post about it here as part of my accountability. Here it goes:

Starting weight on April 1: 117.9kg

Weight by April 30: 117.1 kg

Weight loss for the month: 0.8 kg

Total weight loss: 7.9kg

Not much of a weight loss this month but still enough for me to go in the right direction. It has been a little hard for me to feel motivated after some things that happened in the previous months but im happy to see a change even tho it's pretty slow lol

Trying weight loss over a long period definitely sucks lmao. Looking forward to how i do in May!

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i lost 45+ pounds in 3 months. tw: mention of suicidal tendency

three months ago on the 8th of february, i had reached a weight (255lb) that made me hate myself so much that i gagged while looking at the mirror. on that day, at around 4am nighttime, i remember being in the kitchen with a big kitchen knife in my hand. i was about to end my suffering in the permanent way. but while i was holding it in my hand, i felt a want. i wanted to make a deal, a final challenge. i wanted to try a final time to save myself. and starting on the 9th, i went into a deep detox where i gave my entire diet up and let my mother guide me fully on what to consume, when to consume it and everything else. i put a timer. i said to myself that if i dont save myself until may 9th, exactly three months later, the problem was going to be me. i started to live off of only supplement pills and disgusting aloe vera water with only a single meal allowed every sunday which also had to fit a specific calory range and not include gluten. i could say it wasnt fun and the difficulty hurt, but for me thats just not the case. seeing the number on the scale go down every week that i checked made it all worth it.

today is the 9th of may 2026. and i have lost 48lb, built my self confidence back up, and stopped hating myself. all in those three months. i went from an obese dude that wanted to end it all to... this. i was closest to taking my life away from myself and the joy out of everyone around me, but i chose to keep them. i saved myself. and just being able to say that is honestly one of the greatest things ive been able to proudly announce. even though my weight loss journey is not over just yet, i learned a lot. i learned the struggles of weight, i learned how much it was actually putting me back, i learned to endure and pull through tough times, and i also saw first hand how physicality changes the perception of everyone around you and yourself. the people that would not even want to approach a room i was in coming up and sitting next to me, people that would be repelled from their interests just because i was also interested in them suddenly wanting to chat about it, even someone being romantically interested in me without me even having met them.

and i learned one more thing.

i learned the power of committing, actually trying your best to succeed. i learned how far you can get if you just sit your ass down and say "im going to do this."

...im a butterfly.

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