Weight loss and gain is like an overly sensitive hot water handle

We’ve all showered or bathed somewhere where the tiniest adjustment to the hot water valve changes the water temperature to either ice cold or scalding hot. Weight loss and gain is the same.

3 years ago I consumed an extra 140,000 calories in a year. An extra 383 calories a day. I gained about 40lbs in a year. I’m a tall guy. Huge even when trim. So that 140k number was just an extra 1/6 of my basal metabolic rate. In two years I’ve lost about 60 lbs.

Anyways, sometimes losing the weight feels insurmountably difficult. We want instant results. But really all you need to do is cut a small bit. A tiny turn of that hot water handle and then the shower is cold.

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Weight loss hack: LEAN CUISINES.

I know lean cuisines get a tough rap and they aren’t the “best” but when I don’t feel like cooking or if I’m trying to not cook because my portion sizes end up being too big or I end up picking at the food while cooking, these come in clutch.

I always eat these with an extra side vegetable or salad and they truly aren’t even bad!! Add some salt and pepper and you’re good to go :)

I’ve lost 5 lbs strictly eating my own breakfast but incorporating these for lunch and dinner.

I always make my husband things for lunch and dinner but I eat my meals first & then I cook his so I’m not picking (he works weird work hours.) lol.

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Down 20 pounds in 6 weeks

I've been eating between 1500 to 1900 calories a day and been doing 30 to 50 minutes on my treadmill every day. Overall I feel pretty good.

I'm 29, male, 5'6. March 12th I was 242 pounds. Weighed myself today and I was 222 pounds. I can see a difference in the mirror, though its not a massive difference.

Is this too fast of weight loss? I started off pretty heavy though. My main goal is to improve the health of my heart and lungs.

Ever since I went on mental health medication over a decade ago, I've been over weight. I used to be in great shape when I was in High School. I'm short at 5'6. Would love to get down to 160 or 170 lb.

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I lost 40lbs...and gained back 16

20F, 5"2, CW:185 GW:155

August 2024 I finally decided to put peddle to the metal and get on it. My heaviest weight was 212lbs. I started my journey at 209lbs and by Feb 2025 I was 167, my lightest weight I could ever remember and only 17lbs away from my goal.

In the past two months, I've been careless and therefore gained back 16 of those pounds. It would be a lie to said I'm not disappointed, annoyed and angry with myself. I feel the change in my body and I see the change in my body. I'm afraid that others may see it too. It has been eating me alive since I weighed myself last week.

But, after a really terrible day of sulking, having a pit in my stomach and doing an unhealthy amount of negative self talk, I have found a new perspective.

Yes, I lost a lot of weight (finally!) and was feeling good and gaining half that weight back has made me feel terrible. But guess what? I can't go back in time. It happened and it's over. The only thing I can do is reflect on those two months. What caused the gain? How can I change that going forward? Even more so, what was I doing before to actually LOSE the weight and how can I get myself back to that mindset and into those habits?

I have still been waking up every morning and wishing the scale was playing games. I wish it would say something different. But the reality is that it doesn't. And it won't. Not unless I get my act together and start to work hard again.

I do still have the weight gain on my mind at all time but from now on this is who I am:

I'm (whatever my username is I literally don't even know) and I have lost 25 pounds. I now weigh 185lbs and my health and weight loss journey begins now!

I would love to hear some tips, advice, support and encouragement

Anyone looking to try and lose weight while living a busy life (I'm a full time student 8:30am-5pm 5 days a week + work a night job) I would advise just trying to get those steps in. Setting a goal to reach 10k steps a day changed my life. I didn't know the impact walking had on me then, but after not doing it for 2 months, I know it now. Not just physically but mentally too. I also live 6,000 miles from home so it's a great time for me to keep in touch. Also, drinking water!!! It is wayyy easier said then done but I try for a water bottle (mine is 32oz) before each meal.

extra extra: 1) doing a little light weight lifting can make all the difference 2) I'm a sweet treat before bed kinda gal, things that have worked for me are diet sodas (not my fav but the bubbles fill you up and the sweetness works for me) or some type of low calorie sweet drink (I like to do passion Tazo tea with some Crystal Lite lemonade) or some dark chocolate. 3) I don't do intermittent fasting but I have seen some posts about 8:30pm to 8:30am and my comment on that is YES you shouldn't be eating too late at night (hence the sweet drinks) so something that has really helped me is washing up and brush my teeth a bit earlier than I used to because I sure as heck don't want to go through that whole process again (and this works for me bc my teeth aren't straight and are naturally a bit yellow so it's like c'mon pick a struggle and braces are a lot more expensive than whitening toothpaste)

*****I am not a professional, nor do I claim to be. These are just some things that have helped me in the past and I hope continue to help me on my fresh start at weight loss. If anyone believes these habits to be unhealthy and damaging please tell me because this journey is not only about losing weight but its also about gaining health.

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Emotional eating

Is ruining this for me, there’s not really much going on to stress me out or make me feel this way but I am in a period of feeling down and not that happy, I feel pretty sensitive to things and I think I am relying on food as a crutch for my emotions, I keep eating so much to soothe how I am feeling and I can’t stop every day, I really hate this , it makes me feel so bad afterwards but in the moment my brain doesn’t care about my weight loss. I work really hard to get and stay skinny but it is so much harder when I can’t just eat properly. I need to get my feelings in control to stop this, it’s mostly in the evenings that I end up doing it or when I get back from work. I feel so embarrassed about it and the fact that I’ve binged makes me feel even worse about myself. I feel like I am failing at this, and not in control about food at all.

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asking for help: how to start my weight loss journey?

Hi, I (F21) have been dealing with a significant weight gain because of my contraception. I've changed between contraception types over the years, but because of personal reason, the implant has been the best for me. Unfortunately, the most common side effect is, yet again, weight gain. I also adore food, so not the ideal combination..

I am 1,53m and weiging in at 74.5kg at this moment. I also have a genetic knee problem, which makes it impossible for me to do sports like any other (also no swimming says my specialist), so walking is almost the only option I have. During Covid times, I was able to walk 12km everyday and that made me lose 12kg in like 6-8 months, but after Covid I didn't have the time to walk that much anymore, so those kilo's are already back.

I understand that I need a calorie deficit in order to lose weight. I've been doing some research and that has given me a calorie intake of max. 1500kcal/day, but I'm not sure if that's entirely correct. Does anyone maybe know how I can correctly calculate this? And is a weight loss goal of 20kg considered doable?

As said before, I love food and during diets I mainly struggle with cravings and being hungry quite fast. Does anyone have any tips for this? Or any recipes that have helped you?

I'm also a student with exams and internships coming, which take a lot of time as well. So talking time management it's also not always that easy. And I struggle a lot with motivation and chronic tension headaches because of being stressed really easily, which makes me tired a lot as well.

Any tips are welcome, thanks a lot in advance!

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Lost 50 lbs in 6 months after failing over and over again just wanted to share what finally helped

I’ve started and quit this weight loss thing more times than I can count. I’ve lurked on this sub forever but never thought I’d be posting something like this.

Six months ago I was 400 pounds. I’m sitting at 350 now. Still a long way to go, but I finally feel like I’m making real progress — not just scale-wise but mentally too.

What helped? Not one big thing. A bunch of small changes that actually stuck this time:

Stopped chasing perfection
I used to restart every time I slipped up. Now I just log it, move on, and keep going. It sounds obvious, but that shift saved me from quitting more times than I can count. Every day you are moving forward even just a little bit adds up because of the compound effect.

• Used a tracker that didn’t stress me out
I’ve tried MyFitnessPal, MacroFactor, and a couple others. They’re fine, but they stressed me out with too many charts and features I wasn’t using. Felt like I was always behind. I always felt insecure seeing the type of users that knew what they were doing especially in the gym when it came down to exercises that I wasn't capable of.

I downloaded this app called Ascend a while back, and it just made things easier. Logging food is fast, the layout doesn’t overwhelm me, and it doesn’t make me feel like crap if I have a bad day.
One of the things I like most about Ascend is their body fat tracking feature. I never realized how motivating it was to see more than just the number on the scale. When my weight plateaued, my body fat was still going down. That kept me from giving up when I might have in the past. It’s probably the first time I’ve felt like I understand my progress beyond just weight.

• I figured out my patterns
I binge when I skip meals. I snack when I’m bored or drained. Once I got real about those triggers, it was easier to catch myself in the moment.

• Stopped weighing myself daily
Used to do it every morning. It messed with my head. Now I check once a week and focus more on trends than day-to-day numbers.

It’s not a crazy transformation, but it feels real. I breathe easier. I move better. My joints don’t ache every time I walk. I don’t feel embarrassed going out in public. That stuff matters more to me than the number.

If you’re at the beginning, or stuck, or feel like nothing’s ever worked — I promise you’re not broken. You just haven’t found what works for you yet. Took me a long time too.

If you’ve got questions about anything or just need someone to talk to, hit me up. This sub kept me going on a lot of bad days — appreciate y’all more than you know.

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