Is it okay to take a 7-day break from working out?

I've been on my weight loss journey for about 3 months now. During my first month, I lost around 10 kg, which I'm guessing was mostly water weight. Ever since then, my weight has been stuck between 72-74 kg for almost two months, no matter how hard I try.

I've stayed consistent with my workouts and have been trying to watch what I eat (I weigh what I eat and make sure I eat between 1,600 to 1,800 kcal a day) but seeing the scale refuse to move has been really discouraging. I started this journey feeling excited and motivated, but lately it just feels exhausting. Like it's something I have to force myself to do instead of something I enjoy. It's frustrating to put in so much effort and feel like nothing is changing.

I'm honestly thinking about taking a 7 day break from working out. Not because I want to quit, but because I feel mentally and physically burned out. I want to give myself time to recover, reset, and hopefully come back with more motivation.

The problem is that I'm scared. Part of me feels guilty for even considering taking a break because I'm worried I'll lose all the progress I've worked so hard for or fall out of the habit completely.

Has anyone here taken a week off during their weight loss journey? Did it help you mentally or physically? Were you able to get back into your routine afterward without losing progress? I'd really appreciate hearing your experiences because I could use some reassurance right now. Thank you in advance 🙏

submitted by /u/YellowVirtual
[link] [comments]

from loseit - Lose the Fat https://ift.tt/HiapO4P

Almost 3 weeks binge free, here are some thoughts/realizations

I have struggled with binge eating, compulsive over eating my entire life. I have consequently been overweight most of my life with brief periods of weight loss.

I have been trying to stop the binge eating this year and finally gained the tiniest bit of ground this summer. Since July 1st, I have weighed myself daily and logged all of my food faithfully.

Some observations about my mental health, physical feelings.

1) I have un-anticipated anxiety over eating. I used to have guilt, shame after a binge and now that I'm not bingeing, I'm consumed with the fear that a binge will come back. I feel a void in my mental space now. I used to be obsessed with "what was I craving" and what was next and how I could hide my eating or how I could take up my free time with eating. Now I'm noticing a completely different anxiety creeping in. I do not trust myself with food at all.

2) I am now starting to dislike the feeling of being really full. I am really paying attention to this natural pause that happens when I'm eating. I stop eating. I used to push past that natural end to my meals but now I just sort of take stock of how my stomach feels and often find myself not wanting to take another bite. My dog is loving it.

3) other surprising anxiety points: what happens if I let myself get too hungry? What if I see a number on the scale that disappoints me? What if I don't finish this weight loss journey? What if I have loose skin? A lot of "unknowns".

I'd love to hear how other people were affected by mental health during weight loss or trying to stop bingeing.

submitted by /u/leaveafterappetizers
[link] [comments]

from loseit - Lose the Fat https://ift.tt/fK1XkYb

Back to being down to Class II Obesity

In late 2023/early 2024, I started a weight loss journey where I went from 310, perhaps even 314 (I remember seeing it on the scale but I can't definitely say), all the way down to 248 pounds. I remember being so happy that I went from Class 3 obesity to Class 2 when I hit 263 (I'm 5'8").

In 2025, life happened and I put back some weight on (back to 280-285). Moved out for the first time, and finished my degree, those were my priorities at the time as I felt like I couldn't concentrate on a weight loss as much. Now in 2026, with a job and more control over what enters my home I got back down to under 263lbs... Currently 256 lbs, which means class 2 obesity again.

It's a small victory, but a meaningful one to me. I don't want to sit on my laurels this time, but seeing something like this is a mark of progress for me. Every day is hard, but it's worth it.

There's some days where I feel like I lost the motivation but not the discipline, and seeing those small but meaningful milestones brings back the motivation.

submitted by /u/thelordschosenginger
[link] [comments]

from loseit - Lose the Fat https://ift.tt/mUKRwPW

Day 1/180 : 68kg -> 56kg

Hi everyone! I'm starting my weight loss journey today and wanted to post here for accountability.

I'm 21F, 167.4 cm, 68 kg, and my goal is to reach 56 kg over the next 180 days. This is the first time I'm committing to a structured plan instead of trying random diets.

My plan is pretty simple:

>Eat in a calorie deficit

>Cut out added sugar

>Walk at least 10,000 steps every day

>Do an evening workout

>Focus on balanced, high-protein vegetarian meals

>Drink plenty of water and get enough sleep

I know progress won't be perfect, and I'm expecting there will be good weeks and difficult weeks. My goal is to build habits I can actually stick to rather than lose weight as quickly as possible.

I'll be posting updates here from time to time to stay accountable. If you've lost a similar amount of weight, what advice would you give someone starting out? What mistakes should I avoid?

Thanks, and here's to Day 1! 💪

submitted by /u/_frostvein_
[link] [comments]

from loseit - Lose the Fat https://ift.tt/cEpufIv

Trying to get enough protein in with a severe lactose intolerance

Basically what the title says. My goal is to get 113g of protein each day. All the recipes/tips/weight loss and nutrition videos and posts I see online are people essentially living off Greek yogurt, cottage cheese and whey. So much weight loss and nutrition content isn't for me because everyone uses cheese. I wish dairy free yogurt had the same amount of protein as Greek, cause I would just swap it out but it has almost no protein. I can only do eggs and packs of tuna for so long... Dairy free/Lactose Intolerant people give me all your hacks and tips to load up on protein!!!

submitted by /u/yoniwitchell
[link] [comments]

from loseit - Lose the Fat https://ift.tt/uMUYgOe

Is this plan too aggressive?

I’m a 5’11 male who is 31 years old, and I started my weight loss journey at 215 lbs. The main goal that I have is to cut heavy amounts of fat/weight because I want to slim down so that I can start lifting weights from a very low BMI/weight starting point.

The last month or so I’ve been walking, starting from a completely sedentary lifestyle and at first did 3 miles, crept up to about 4 miles, now 5, and at about 6, four to five times a week. Ive cut down to about 198 in a month and a half. I wasn’t watching what i was eating too much, just literally putting in miles walking and maybe cutting some deserts etc.

I was originally thinking 180 lbs by end of August, which is about 18 lbs in a month and 10 days, which kind of felt too aggressive. Then I thought maybe I could do 160 by Christmas.

From what I was seeing, my daily maintenance calories with my level of exercise is around 2700. Given that the daily average calorie burn for a week walking 24 miles a week is 340 or so.

But I’ve been able to maintain about 1500-2000 calories in while still walking 6 miles 4 times a week. Thanks in part due to caffeine from energy drinks. In some cases doing more, like yesterday I walked 7.9 miles and only ate 2000 calories, so that’s a deficit of about 1500 just yesterday.

I’m pretty motivated, because I’m in the process of getting divorced and I am in the prime age of my life so I want to get an extremely toned and muscular physique, but I figure 160 will be too low, and I will naturally gain back some of the weight, maybe to 180 or so which will be a good starting point to start bulking.

For those that have done a similar cut, is this sustainable? I also have EoE, and honestly have felt better eating less anyway, because I get heartburn fairly easily.

Does anyone have recommendations on continuing to get the recommended vitamins and minerals while cutting so many calories? Of course I’ll ask ChatGPT as well but maybe some people here have specific advice for my weight/gender/goal set

submitted by /u/banditcleaner2
[link] [comments]

from loseit - Lose the Fat https://ift.tt/5wdR8E6

Advice for getting back into the gym/deficit?

​

Hello all. I have been at this for a few years and have gone from 222lbs to \~158lbs. Im not sure how relevant it is but i am 20F, 5'4". I have primarily used a calorie deficit for weight loss, however I started going to the gym and really enjoyed watching my endurance and strength increase and have been going at that for a while. I am seeking a career that requires a high level of fitness and would like to get into more calisthenics style workouts, but this obviously requires that I lose at minimum another 20lbs, which is where I think id be happiest. My GW is 130-140lbs with great muscular fitness.

I have been plateaued for a very long time. I was around 160 at the beginning of this year, and I finally got to sub 160 a few months ago. My lowest was 155 but I have been gaining weight more recently. I believe a potential part of this issue is I began donating plasma to support my income, but im not entirely sure. Ive seemingly been losing a lot of the control ive had over my cravings. I know that donating plasma makes you a little hungrier, but ive actually had no energy to go to the gym or even do home workouts. I was donating twice a week, im going to try and drop down to once a week.

Im still worried this isnt the full issue, as even today (days after my plasma donation) I do not have the energy to go to the gym like I used to. My deficit is \~1400-1500 but this has been impossible for me to stick to recently and ive been exceeding this. Has anyone experienced this, specifically after having lost a substantial amount of weight and trying to lose the last 20 or 30 lbs? What did you do to give yourself the energy you needed to get back into fitness?

As a final note ive honestly been a little shocked because comparing pictures around 180-190lbs to now look almost identical to me. Im not super concerned with my physical appearance, moreso im upset that it seems like the fat I need to lose to better control my fitness is not decreasing in the way id anticipate it. I guess thats more just a rant than anything. But im curious if anyone else has experienced this and what their thoughts were.

submitted by /u/Ok_Courage_4188
[link] [comments]

from loseit - Lose the Fat https://ift.tt/yWIuokR