Night shift cravings

I currently have 2 jobs. This setup started a few months ago. J1 is from 10pm - 5am, J2 is from 5am - 10am. So a total of 12 hrs online, technically.. but in reality, I just work 0-60 min on J1 and sleep the whole night due to light load, 3x a week.

However, on days that there are scheduled meetings, deadlines and whatnot, I exceed my caloric deficit. Despite eating healthy foods throughout the day, at night my cravings are through the roof. I cant start or continue my work, which is just repetitive most of the time (admin stuff). This negates my effort in deficit, and I end up maintaining instead of losing. :( It has been going on for 3 weeks now.

I don't know what else to do. I can quit J1 but this will prolong my financial goals. But I also have a weight loss goals this year!!

Has anyone experienced this, and do you have any suggestions? Thank you!

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Are these macros safe for an aggressive cut?

For context I’m a 25 year old male. I’m 6 foot and 210 pounds. I’m fairly muscular just with a layer of fat everywhere. I’m trying to keep my muscle (and build a little extra) while shedding 35 pounds of fat. I exercise daily with weights and cardio. I have struggled with weight loss for years. I was fat as a kid, then lost all the weight, then have slowly been gaining it back for the past 5 years. I’m feeling very motivated but just wanted to get any comments on if this is safe or if I would be starving myself.

Calories: 1500

Protein: 150g

Carbs: 113g

Fat: 50g

Any advice would be greatly appreciated!

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Weight loss has stalled after beginning lifting

I’ve been in a calorie deficit for a while and have been steadily losing weight. However, recently (like maybe a week and a half ago), I began lifting every night. I haven’t necessarily gained any weight, but I’ve been staying in the 124.2-125.2 range since I started.

My question is: is it possible that muscle growth resulting in extra weight can happen that fast?

To be clear, I am not eating more to compensate. I’ve been staying roughly at 1300 which is around a 250 deficit for me (which I’m ok with. my weight loss remaining slow isn’t really an issue for me as I’ve lost 60lbs already)

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How Fixing your Sleep can Change your Weight Loss Journey

I used to think weight loss was only about diet and exercise—until I dug deeper started looking for new strategies.. It turns out that prioritizing 7-8 hours of quality sleep is a game-changer. Better sleep can help your late-night snack cravings stabilizing your hunger hormones, and even gave you energy to crush workouts. I dug into the science poor sleep messes with cortisol and insulin, which can sabotage progress. Now try to follow this routine (no screens + herbal tea) and blackout curtains. Anyone else notice sleep impacts their weight loss? What’s your “sleep hack”? Or if you’re struggling, what’s keeping you up—stress, schedules, doomscrolling?

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Unsure After Seeing Dr & Nutritionist

This is my first time ever working with medical staff to manage/lose weight. I saw a doctor at a weight loss clinic just over one week ago. She gave me a whole packet of info, but told me she wouldn’t go too in depth but to see the nutritionist in one week (who I saw two days ago) and she would help. All week, I ate my meals based off the info in my packet, which is as follows:

Breakfast: Carbs = 0-5 grams and Protein = 30 grams Lunch: Carbs = 30 g and Protein = 30 g Dinner: Carbs = 30 g and Protein = 30 g

I have followed this through the week, but have been feeling hungry pretty much all day. I expect to have some hunger as I make the changes to my diet, but I am feeling miserable and defeated. I work at an office job, and do not get the luxury of being able to really prep breakfast, so have been using a protein shake there. I feel like all I am eating is eggs, nut butter, veggies, and cheese :(

When I saw the nutritionist, she did not give me much helpful info in addition to seeing the regular doctor. I asked for other ideas for meals/nutrition and explained that I have been hungry even with meeting my protein and staying my carb goals all week, and she was pretty dismissive. She told me to avoid snacking and that I shouldn’t have a protein shake as my breakfast, even when it was in addition to eggs usually. I left feeling like it was a wasted appointment and like she did not want to actually talk with and help me learn better ways to eat.

I guess I am feeling troubled and do not feel like the diet parameters I was given really feel sustainable for daily living… I expect to feel a bit hungry as I adjust, but I have been miserable.

I do not want to outright quit trying to make diet changes/lifestyle changes, I am ready! But I need some additional help.

What worked best for you? Is more intuitive eating/less calories okay, if remaining mindful to get more protein and less carbs, but going over the 30 grams I have been advised? Just looking for some advice if it’s okay to be eating whole grains/rice/beans/protein pastas/oats, etc, as those are largely things I’ve been told to rule out. Thank you in advance and looking forward to any tips or advice!

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is it ok to lose weight without having a goal weight or using any scales?

I want to lose fat, not just weight , and gain some muscle, as I lost weight last year but in an unhealthy way (restricting calories to below 1,100). I have a bad habit of obsessing over numbers, and even last year when I was close to my goal weight I was still starving myself. I gained weight back for my health (doctor told me to), but I would like to lose some fat and gain muscle because I lost a lot of muscle. I don't want to weigh myself anymore or have a goal weight, and I want to lose weight slowly and healthily. I'm in a smaller calorie deficit (''m eating 1,500) and I don't know how to tell if I lost weight or not without scales. I don't want to get discouraged by the number on the scale because I've been lifting weights and eating protein so I know it might not be fat. Are there other goals I can work towards , or ways to check my progress other than numbers? Another thing I've been wondering is if it's going to be more difficult for me to lose fat because of my unhealthy weight loss and weight gain from last year?

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Starting gym while on a calorie deficit. Looking for advice.

I'm 20 years old, male, 5'7", and currently weigh 71.5 kg. Just under a year ago, I was 81 kg, and at the start of December 2024, I was 77 kg. Despite this weight loss by eating at a 500 calorie deficit, I don't see much difference in my appearance—I still look fat. Or perhaps I haven't noticed. I have chest fat, particularly under my arms, a prominent belly, and large love handles. I was aiming to get to 66kg~ from deficit alone, without gym, to stop looking 'fat'.

I asked on several subs what weight I'd have to reach to stop looking 'fat', and learned that there is no real answer that applies to everyone. I was advised by everyone to begin gym now, rather than put it off until I've reached a satisfactory weight. I assumed it would be right to enter a healthy weight range first, then begin gym, but it seems I am wrong. NHS BMI puts the upper bound of healthy weight range at 66.6kg for someone of my circumstances (ethnicity included), which I was aiming for to stop looking 'fat'.

I decided that I will start gym now, alongside my deficit, as everyone has advised. I think my goal weight will still be 66kg~. I'll work towards it with gym + deficit. My primary goal is to no longer look fat, rather, to look lean.

I just feel really confused right now though. I have lots of questions, I would appreciate help.

1. Is it right to do a deficit alongside gym? Should I stick to a 500 deficit?
2. How does weight training/gym/working out 'work'? Does it make me lose weight? Is it just that fat is turned to muscle?
3. Will I look better, say, at 68kg having done gym for 2-3 months, rather than getting to 66.6kg without gym?
4. Should I be so concerned with BMI and entering a healthy weight range?
5. How should I begin with gym? I've only been once and for like a total of ten days, I don't know what routine to take on.
6. The first time I began gym I may have overdone it. I went with a friend who was really poorly experienced, and I think I hurt my elbows. I had weird elbow pain 'in' and on the outside of the elbow, if iirc.
7. Can I 'transform' my body in say, 4 months, beginning from next week? From looking fat as I do now, (overweight according to BMI by some 5kg), to not looking fat, and looking lean?

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