Food noise/can’t stop thinking about food!

Hi- just looking for a bit of advice if anyone else experiences this or has had a similar experience in their weight loss journey. I started my weight loss about 4 years ago but only really started taking it seriously 3 years ago. At my heaviest weight I was around 117kg (I think that is 258lbs) at 5ft4/165cm and I’m now 77kgs. I lift weights and do cardio 5x a week and my step count is around 11,000/12,000 average per day.

I recently lowered my calories to 1500 as I’m getting married in 3 months time and noticed that the weight loss was starting to slow. The only issue I’m having is that I am hungry all the time- even when I know I’ve had enough food to eat I’m constantly thinking about food and what my next meal will be or whether or not I can fit in another snack even when I feel full. I don’t know how to control it- even if I go over my calories for the day I’m still thinking about food despite not being hungry. Im drinking around 2L water so I don’t think it’s dehydration? I feel like I’m obsessed with thinking about food.

A lot of people have suggested I try a GLP1 but I really don’t want to do that as I haven’t used them before and I want to lose the last 15kg naturally (also too expensive). However, any advice would be greatly appreciated as I am starting to feel a bit lost. Has anyone else experienced this? How do I quiet the “food noise”? TIA!!

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First time in a deficit — advice needed!

For context, I’m 21F and 5’1.

My bmr is about 1400 and tdee is around 1600 cals. I’m currently in a strict 500 cal deficit where I only eat 900-1100 calories per day. I’m very sedentary and rarely work out hence the strict deficit.

I started my weight loss journey May 17th at 141 and as of June 7th I’m at 136. I’m trying to be in the 120-125 by the end of August.

Anyways, this is the first time I’ve actually committed to weight loss and have seen results which makes me happy! But I highkey feel like shit everyday. I’m getting to the point where I would appreciate some help on how to do this better.

First, I have extremely bad cravings. Maybe this is due to how shit I used to eat before, but I find myself wanting to eat like fast food and just things that will fill me up quick. Currently I am eating high protein low cal meals and each night I always hit my macro goals. But the cravings won’t go away. I watch mukbangs and it kinda help but not really.

Second, I rarely poop. Sorry to be a bit gross but it is true. I used to have 3 bowel movements a day and now I have 3 bowel movements a week. It’s a bit worrisome but I assume maybe it’s because I’m not eating as much? Idk.

Third, I am sleeping far too much. Before, I would usually get 7 hours of sleep plus maybe a 90 minute nap. Now, I sleep probably a total of 12-13 hours a day. Including overnight and just random naps. I feel like I have very little energy to do anything. I tried working out the other day and I deadass almost passed out because I had no energy.

And overall I just wonder if I’m even approaching this the right way. I know it’s not recommended to eat under 1200 calories, but I’ve been unfortunately blessed with being a short female who sucks at getting to the gym and already has a lower bmr to begin with. And I want to be in that certain weight range by the end of August due to some events I have planned in September/Fall.

Is there anyone else who has had similar stats and deficit and was able to manage it better? Or just had similar experiences or tips or advice how to optimize weight loss without feeling like shit lol? Thanks!

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Trying to change, but I have no idea if it's a good plan?

I was prescribed Wellbutrin, and I'm already on Fluoxetine.

The wellbutrin gave me motivation, and I decided I wanted to lose weight. I feel embarrassed to say it, but I weighed 350 lbs.

About two weeks, I've been trying to reduce my calories but I haven't been really keeping track (I've been busy) so I just tried to lower the amount of food per meal (used to make giant plates, but now I try to do a modest amount) and replace soda/soft drinks with water and crystal light (I plan to drink just water, but since this is a big change, I decided to give myself like a level below soda but higher above water? Does that make sense?)

I think I've been keeping under 1200-1500 calories, but I don't know for sure. I've replaced sweets with fruit and snacks are fruit or nothing. (I haven't been able to make a list of things other than fruit I can eat for small snacks)

I've completely cut off sweets (weak point), except I have had a few hi-chews but not everyday and under the serving size recommendation. Maybe two or three days in the whole 2 week span.

I have done little to no workout though, (I've been busy, but I plan to do it soon, this week actually, since I shouldn't be that busy) I have found some easy indoor workouts that I want to do because I get overheated easy and need the A/C and I don't have time/money to go to a gym.

I've been weighing myself every couple of days (I know it's not good to do that but I was just curious what a calorie deficit could do)

I weighed myself this morning before eating anything, and I weighed 338 lbs.

I know a lot of this is water weight and not true fat, but I still feel pretty good that I lost that. It's been about 2 weeks since I started eating less and hopefully healthier?

I just wonder if what I'm doing is a good plan? It doesn't really feel like a plan, just a drastic change of diet and eventually implementing exercise.

I plan on counting my calories, but it's just been hard since I forget and everything is already in the trash when I think about it or that I didn't weigh the food to get a good calorie count 😭

I tried to lose weight a couple years ago and it actually worked, but I was tired of tracking what I ate and eventually just stopped and gained everything back.

My exercise routine, when I start it soon, should I see more weight loss?

Is what I'm doing even healthy? Sometimes I get hungry in the middle of the night, where my stomach hurts and you get those hungry burps, and I chalk it up to, "this is just a part of the process." Is what I'm doing healthy like in the long run? I don't want to be losing muscle instead of fat.

I don't want this to feel like a chore which is why I kinda just started it with no real outline. I wanted to change things but not think about it too much so I didn't tire myself out mentally and revert back.

Would anyone have any advice on what else I should include or exclude with what my current plan is?

Edit: I forgot to include, I want to lose at least half my weight or more in 2 years, and at least 50 pounds in 6 months. I don't know if the weight I lost so far really counts though for that portion. Does it?

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Becoming Desperate

Hi :) I’m almost 40lbs down from my heaviest, but I still haven’t hit my first goal weight and I am become extremely discouraged. I want to be under 200 lbs, which means I need to lose 19lbs to hit this goal, but it just feels miles away.

I eat in an insane calorie deficit, I go to the gym every day of the week and cycle 6-12 miles and then walk 1-3 miles, I have started eating far more protein and raw fruits and vegetables… I don’t know. I just want to feel like I’m not always the fat friend in pictures.

I feel like hitting my first goal weight (199lbs) would light some more fire under me, but again, it feels forever away. Anyway, I write all of this to ask for words of encouragement or good tips to continue with my weight loss journey

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Finally had a good experience in a clothing store

So I posted about this quite recently but my clothes have become a big motivation for me to lose weight, if not my primary motivation they’re my second.

I usually do a weekly weigh of myself and today I weighed in at 237.8lbs, down from 300lbs last October. I’ve been wearing my old clothes during my weight loss process as I hadn’t felt it necessary to buy new one. Wanted to? Absolutely but I didn’t think I was there yet. Today I decided to head to my local Old Navy to see just what the weight loss looked like in terms of clothing. Grabbed a few shirts, all in 2XL, for reference I’ve been wearing 4/5XL during this entire period, and went into a changing room.

As I always do when I go into a clothing store I braced myself for disappointment, in the past everything had always been too tight or a super bad fit on me so I expected the same this time as I didn’t think VISUALLY I’d lost much weight but with each shirt I found my smile growing and growing.

Out of 5 different shirts, a couple short sleeve button-ups, a regular T, a Henley and a Tank Top, all but the tank top fit me extremely well and the tank wasn’t even too far off but I didn’t feel comfortable in it. Normally it would be the opposite where maybe 1 shirt fit me decently but damn if I didn’t find myself actually getting a bit teary-eyed, not just at the progress I’d made but didn’t feel or see in the mirror but at how much I regretted not starting sooner.

Do I still have a ways to go? Absolutely I do, no doubt about that, but despite how I THINK I see myself in the mirror, it’s clear I’ve made progress and that has made my day, if not my entire week.

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I am proof that weight loss is all about the calorie deficit

Calorie deficit. That's it. Whatever it takes to get into and stay in a calorie deficit is how we lose weight. Various tools can help get you there. For me, I do IF, daily workouts, and food tracking.

Back in 2019, I tried the Keto fad diet. Trying to cut as many carbs as possible. It worked for awhile. I stuck to it for 6 months, and went from 225 to around 175 pounds in that time. But then I sorta just fell off the wagon and stopped caring about what I ate. I was cycling to work a couple times a week, but that was it for my physical activity.

By the end of 2021 I was back up to nearly 250 lb., which appalled me. Starting right then, I got back to food tracking. I actually joined and followed the Noom program for several months, although in hindsight it's really not required (would not recommend, if they're even still around). I also started daily workouts. First walking, and then running, on days that I didn't cycle. Combined with 16-8 IF (only ate between 12-8 pm, mostly), the weight came back off. By Fall 2022 I was down into the 170's again.

I maintained in the 180's for most of 2023, but then fell off again. I kept doing daily workouts (I've barely missed any days since 2022), but stopped caring about what or how much I ate. 2024, 2025, the weight crept back up. As of 20 April 2026, I was up to 226 again. And I decided to get back to it. Daily food logging (free version of MyFitnessPal), calorie and workout tracking via Apple watch, daily workouts of at least 30 minutes, every day. Only eating between 12 and 8 pm, aside from my morning coffee with splash of half-n-half. And, daily weigh-ins, at the same time every morning. Overall I aim for about 700-900 daily calorie deficit. And no, that does not leave me hungry, at all.

As of today, 5 June 2026, I'm 208, down 18 pounds since 20 April. Hoping to get back into the 170's eventually. I've been there before, and I felt so much better at that weight. A few things I've learned through this journey:

• I HAVE to track calories. I have to know where I'm at. That means using my Apple watch to track active calories, which feeds into MyFitnessPal to track my food and workouts, which then shows my daily calorie deficit. When I don't track, I tend to just eat everything in sight.
• IF has been a big help at maintaining the daily deficit.
• Brushing my teeth in the 8 PM hour also helps me to not sit around and snack at night.
• Daily workouts are a habit at this point. I just do it. Making it a daily habit makes it much easier to not skip.
• Daily weigh-ins also help me know where I'm at. I'm a numbers/stats type of person, so I have to know where I'm at every day, and always weighing under the same circumstances (morning before any food or drink, after the morning BM).
• I try to get in a good mixture of carbs, fats and protein. I don't really track macros at all anymore. Whatever I can eat that will fill me up while still staying in the calorie deficit, is fine for me.
• The Hacker's Diet is another good resource. I read most of it a few years ago, and still use the web-based charts and graphs to input my weight data. I only recently learned of the author's passing a few years ago, but the website itself is still up and running www.fourmilab.ch

That's it. Hope someone might be inspired by the successes (and avoid the pitfalls) I've had over the last few years.

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Celebrating 20lbs down (again)!

Hey everyone, first time posting here. I'm sharing a bit of my journey as I've not really talked much about my weight loss this time around to people in my life because it feels embarrassing to be restarting. You all seem super supportive, I love the posts in this community.

I'm 25F and 5'5, and in 2024 I started my weight loss journey after years of depression, overeating and general just lack of care towards my body. I started off at 259lbs in September 2024 and lost 43lbs by Christmas 2024, through a calorie defecit and started going swimming which I quickly rediscovered my love for and adopted 3-4x per week. Previously I was super inactive because I hate sweating and exercise in general, and gyms are intimidating af to me, so this worked super well.

I lost my footing a bit going into 2025 and was on and off, lots of things happened - I was diagnosed with autism, my grandad that I helped care for passed away, and I ended up burning out hugely after a lot going on in general in my life. My weight loss stopped at 216lbs and as I was in a bad place I went back to old habits, stopped going swimming and piled all the weight back on. Literally all the weight.

In April I finally faced the scales and discovered I was back up to 258lbs. Devastating yes, but after being sick with burnout for so long I decided I was turning my life around, so I cut some duties that were burning me out from my life to focus on me and my health. I was also diagnosed with ADHD late 2025, which helps to explain some of my dopamine seeking habits with food and lack of impulse control, so this time around I was armed with some ideas of what to do to reduce this.

I started off by going back swimming again a few times, then ended up beginning to go with a friend I hadn't seen in years, after going round for an impromptu cup of tea and chat where it came up. Then I completely stopped buying all my binge trigger foods - family bags of crisps, chocolate and sweet treats etc - but allowed myself occasional dopamine giving treats (low cal crisps, bought a multipack of small chocolates which I still haven't finished now, just so the restriction didn't get too harsh that I'd spiral out). I didn't commit to too many weigh ins or proper calorie defecit just yet as I was still recovering a bit from burnout and it felt so overwhelming, but I aimed to eat vaguely as I remembered from the previous time around.

I'm now back swimming 3-4x a week with my friend and from the beginning of May I started calorie counting again properly, weighing everything out just like the first time, and I've been weighing in regularly again and today I weighed in at 237.5lbs - I'm now down 20lbs for the second time!

I'm so proud of myself for choosing to focus on this again because being fat is making me miserable. This time around I feel like somehow my cravings have really not been strong at all since removing things from the house and my appetite feels hugely shrunken (may be from coming off contraception recently), the defecit does feel quite easy at the moment - I'm on 1750 cals currently, but most days I only eat 1200-1500, and then sometimes use the banked calories for a treat meal or something at the weekends which can again help me to stop that restriction triggering to binge eating. Of course I will adjust calorie goals again soon whilst losing more weight.
I've even decided to start going to the gym for weight training and went to a gym for the FIRST EVER time this week which is literally a huge milestone as I'm terrified of looking like an idiot! I also got my personal best avg swimming pace EVER this week despite being heavier than I was on my previous best swim, and my resting heart rate has gone down hugely.

Truly I feel so positive this time around and I'm looking to a goal of around 180lbs at the end, maybe that will change at some point but either way I know that it will take a while to get there. It does suck that I reversed all my initial progress, but I'm working on being more forgiving on myself after years of self hatred as that's the only way I'm gonna progress. Thank you to this community because these online spaces make me feel less alone.

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