Need help figuring out where to start.

I’m 5’2” 26F and about 3 years ago I lost 110 lbs. I did it through diet and exercise, I went from 240lbs to 160lbs, I then got pregnant and gained pretty much all of it back but after I had my child it all just fell back off in the following 3 or so months. After that I continued losing the weight until about a year later I had landed at 130lbs, this was also when I went through my divorce and stopped working out. I however stayed 130lbs, didn’t start eating worse or anything but would continually forget to eat.

Until about 8 months ago I started gaining weight. Nothing changed between my divorce and when I started gaining weight, I’m not eating more, if anything I’m more passively active than I was due to the type of work I was doing before the weight gain. I don’t understand, I’m crazy bloated all the time and my energy is low. I started counting calories again and exercising daily to try and combat what was happening but after 2 months of that there was no change, maybe more energy but no weight loss, no stop to the bloating. I finally went to the doctor to see if I had PCOS because I’ve got some major pain and was told that I do have cysts on my ovaries but no blood work was done so now I’m in this limbo where I don’t know what to do.

What I’ve done previously isn’t working for me. I worked so hard to lose this weight and it’s coming back. I’m sitting at about 153lbs right now and have been for probably 4 months. Admittedly it not working did cause me to stop trying so hard, it’s incredibly defeating to be working for this on top of 12 hour days and a kid just to see no results. Any help would be appreciated because at this point I’m lost and I feel helpless.

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As a beginner, what workouts should I do?

I’m basically almost done with my first month of dieting. This time it’s going really well! I’m cooking a lot, I’m managing socialising without eating too much, I’ve developed other good habits, I’m eating nutritionally, and my calories have been very solid and consistent. I journal every night about the day and any potential triggers that could cause me to binge eat but haven’t feel many urges to do so. It’s all helping. Now it’s the next step. The gym membership. I’ve been here before but I’ve always just gone and basically done the cross trainer and that’s it. It’s embarrassing when you are bigger but I’m committed to this and willing to put myself out there now.

Anyway, I do plan on maybe doing some cross trainer (beats the treadmill- which sucks at my weight) but I want to find out some good beginner weight workouts that aren’t too difficult. I want to really get into it all but I’m at the start of this and I don’t want to pretend to be an expert. Maybe one day I’ll be, but that’s not me now. Patience is key for my weight loss, but I can, and should start developing good exercise habits today, now.

I’d prefer no weight workouts where I have to lay on my back (it’s just embarrassing because I have a huge stomach and my shirt rids up). I want to try and work out all my core muscles/whole body. I have pretty decent calves (not really earned them of course, just genetics and holding up my massive weight over time) but I want to try and keep them. I have a wide build (and would anyway based on my family) so want to get good shoulders, arms, etc.

I’m not looking for all the knowledge right now, but if anyone can offer any advice, I’d be really grateful! We’re all in it together.

I’m male, 24 (almost 25), 5’11 (and a half lol), and probably right now around 260lbs- though I’ve not checked recently and only want to do so when I hit the 2nd of March (the one month weigh-in).

Anyway, appreciate any help!

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75lbs Down - Weight loss Journey

Progress Pics Here: https://imgur.com/a/jRy8v9V (Slight NSFW as I'm in my gym underwear)

5'6 F20 SW: 237lbs CW: 162lbs GW: 145lbs (SW: 107.501kg CW: 73.482kg GW: 65.7709)

I had a wake up call in the summer of 2023 that I needed to lose weight. I've always been the bigger girl and hated it. Just existing was becoming dreadful. I could not get up off the floor without having to use both my hands, I could not keep up with my more active friends on their adventures, and I struggled with looking at myself in the mirror since I hated what I saw. So, I started my weight loss journey!

At first I just went to PF and did the 30 minute workout zone. Slowly, I built up my endurance and confidence and explored other machines. I've always been an active person, playing volleyball, skiing, and hiking, so even outside of the gym I was hitting my move goals. I got down to 210lbs pretty quickly and then plateaued. It was not until January of 2024 that I realized if I wanted to lose weight, I needed to start watching what I ate.

So, I did. I cut out unnecessary snacks and tried not to eat the biggest portions. In May of 2024, I found r/loseit and learned what CICO was and how to start a calorie deficit. For most of the summer I was in an extremely hard deficit, only consuming 1,200 calories a day. I got down to 172lbs, losing about 15lbs just over those 3 months. Due to some other circumstances, I completely fell out of my deficit starting November of 2024. As everyone knows, the holiday season is hard and getting discouraged that my weight was not only stalling but going up did not help. It also did not help that it's hard to see the progress you've made until you ruin it. After going from 168lbs back up to 178lbs, I realized that I was not going to let that happen. Being able to move is such a blessing I had been missing for years. I always thought I was just not as mobile as other people, and that I was slow because that's just how I was born. It was none of that, it was the fact I had 50+ pounds weighing me down.

I started my calorie deficit back up in January of 2025 (New Year's Resolution) and started at a more reasonable 1,800 calories. Since then I've gotten down to my new lowest weight, 162lbs! I still have a lot to go, and a goal of obtaining abs and a pull up for the first time in my life, but I just want to remind everyone that it's okay to take a break! I did not think I'd be motivated again to continue my weight loss journey. It got to the point I assumed 175lbs was good enough. Yet here I am, back at it and even more committed to living a healthy, happier life.

I am so proud with how far I've made it and I'm excited to make it even further! Thank you for reading and good luck if you are or are starting your own weight loss journey :)

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I lost 73lbs going from 216lbs to 143lbs, consistently losing around 2lbs a week. If you have any questions regarding your own weight loss journey then Ask Me Anything and I’ll try to help you

I have spent some time on this forum and can see that there are many people on here who seem to be struggling with their weight and the best methods to shift those unwanted pounds.

I have decided to create this AMA to help offer advice to anyone who might like my advice based on my own experience with weight loss. I was once obese weighting 216lbs, however with a fairly consistent training plan and diet today I weight 143lbs and have almost reached my goal of 140lbs which I will should reach within the next 2-3 weeks max.

Whilst I am not a personal trainer or work in the fitness industry I believe I can still offer you some advice through my own experiences of weight loss and what helped me get to my current weight if you would like that.

Ask Me Anything!

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Almost lost 37 lbs 4 months

https://imgur.com/a/rAk8eMi

Weight loss from 78.5 kg (16.1% fat) to 62 kg (10% fat). My weight loss journey has been very varied. I learned to count calories. Sometimes I ate very little food 1300 calories and then I learned to eat right. I exercised in different ways but always exercised full body. In the beginning I went to the gym 6 times a week. Later I went to the gym 4 times a week and the last months 3 times a week. My journey started in October and ended now. And I have learned a lot of things. My goal was to have a six pack and be skinny. And now I am happy. But what's next? Is it really hard to keep the same weight ?

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40lbs Down in 6 Months

Progress Pics Here: https://imgur.com/a/uOx3Nrv

5’9 25 y/o SW 190 CW 150 I started losing weight back in July when I realized none of my clothes fit anymore and found myself wearing the same 3 outfits and never wanting to leave the house. Yes, I didn’t like how I looked but more than anything I hated how my weight stopped me from doing everyday things, and anything I did was so taxing. Walking up the stairs, running errands, things of that nature.

I’ve struggled with endless weight gain and loss for several years now, but this time around I finally found the key (for me)! Daily movement, calorie counting, and cheating daily. I don’t have cheat days, I “cheat daily” so I always satisfy that feeling that would typically lead to binges. Another big thing is I don’t fixate on the number on the scale—I measure by pictures and clothing.

I saw notices the first few months but most of my progress has occurred over the last 3, when I started incorporating low-impact exercises (walking 3 miles every day). In January, I noticed significant changes in energy and that’s when I decided to take up climbing! This has been my favorite part of my weight loss journey. Finally having the confidence and ability to do something I’ve always wanted to try. And I will say, I have noticed a difference in my core and arms already! I eat anywhere from 1200-1800 calories a day.

Almost to my goal!

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A Recent Meta Analysis of the Role of Physical Activity in Weight Loss and Maintenance

The role of physical activity in the regulation of body weight: The overlooked contribution of light physical activity and sedentary behaviors - PMC

There is a lot of references to the debate regarding exercise and weight loss.

But when it gets to exercise and weight maintenance, the consensus is much more clear...

"If the role of PA in weight loss is highly debated, its role in preventing unhealthy weight gain and regain after weight loss is now generally accepted. More recent studies have furthered our understanding of the specific role of PA/SB in weight loss maintenance. In a cross-sectional study, Ostendorf et al.^129,130 observed that people who successfully maintained weight loss (maintaining ≥13.6 kg weight loss for ≥1 year) over the long-term expended more energy than people with normal weight with matched BMI or people with obesity whose BMI was similar to the BMI of the weight loss maintainers prior to weight loss. This greater TDEE was associated with higher activity-related EE and PAL values (1.75 vs. 1.61 vs. 1.55 for the successful weight loss maintainers, individuals with normal weight, and those with obesity, respectively). Furthermore, the weight loss maintainers, like the individuals with normal weight, not only spent more time in LPA and less in SB than people with obesity but also spent more time in MVPA than both other groups. This study suggests that maintaining weight loss over the long term is associated with high levels of both LPA and MVPA and reduced sedentary time. It further supports previous findings indicating that a minimum PAL of 1.7–1.8 is required to prevent excessive weight regain."

Why some people have an issue with incorporating exercise as part of their deficit is an active area of research.

But I think they also need to spend more time shifting people's mindset from food to activity for the maintenance side of things.

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