How to lose 20 lbs

Hello, I am a 18-year-old M and I’m trying to lose 20 pounds. I am 5’10 and I weighed in yesterday at 195.2 lbs, and I’m aiming for 175. I used to be 209 at one point and I got to 195, and I even went as low as 188 (though water weight could have played a role in that). When I lost that 15 lbs, I did a pretty restrictive weight loss but I didn’t think I lost muscle, mainly because I did some workouts (maybe 2-3 times a week). I want to lose this last 20 lbs as quick as possible for an event thats coming up, in around a month. I’ve struggled with consistency, although that time when I lost that 15 pounds I was locked in, I’ve been on and off for about 1-2 months.

I’ve also heard mixed opinions that dropping this much weight at this rate would be mainly muscle loss and not fat loss, and I don’t really want that. I’ve also heard that its BS and that ppl have lost straight fat and leaned out. I just want to know if it is possible, and how I’d have to go about it. Another thing I also worry about is gaining the weight back. Thanks!

Some things you might want to know:

My maintenance calories is 2600, here’s some measurements I took yesterday if it helps.
Waist: 37 in
Hips: 43** in
**Chest: 37 in
Upper Arms: 13 in
Thighs: 27 in
Calves: 16 in

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How to not self sabotage?!?!!

I’m (26F) just in the beginning of my ON GOING weight loss journey since middle school. 10 years later I’m still struggling to truly figure it out. I keep losing and regaining the same 10 pounds. After a really good week and a bit i felt super confident all ready set myself up for success week 2. Felt a mindset switch, I was relieved. Felt like the real deal. But oh my gosh this week it’s like I’m self sabotaging the progress. I can’t stop craving sweets and carbs. I can’t seem to stop, not even trying. I’m not doing anything I said I would, I know what I need to do but doing it seems so hard. Any tips would be great. I know my adhd doesn’t help so I have systems that I thought was working. I’m trying to catch this one fast so I can make some progress! I want to be able to trust in myself and actually lose this weight that is causing my physical and emotional pain, but here I am stuck in the loop 😪

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Losing weight after losing stress

I've heard of (and experienced) people gaining weight from being stressed, and then struggling to lose it later. Lately for me, though, it feels like it's been the opposite. I had a long period of stress, from being in school, to becoming a parent, to then dealing with a contract that was adding pressure and struggling to find a job. But a good majority of my stress-causers have been mitigated. Since having that become the case, I've finally begun losing weight, to the extent that for the first time in over a year I'm below 185 lbs (where I'd usually hover around 190-205. Has anyone else had this kind of experience, where de-stressing has led to finally losing weight? The other factor is, I'm not sure if I should be concerned, since a good bit of the weight loss happened fairly quickly (like 5-10 lbs in about a week) before plateauing at a slower decline.

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How to stop cravings after milestones

Hey everybody!

Does anyone else have the problem that after a few days of a successful deficit and even some lost weight, you just start craving all of the high calorie foods you don't eat as much? Like clockwork every time I have a week or two where everything works like planned, without even much effort, but as soon as I see some kind of benchmark I start thinking about some kind of high calorie food so much that most of the time I just eat it to make space for more important thoughts? And it's not even that I don't eat those foods while in a deficit, I eat them sometimes in moderation!

Really any type of tips to avoid this is appreciated, it just makes the weight loss so much harder than it could/should be...

(English is my second language so sorry for any mistakes)

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Am I doing this right?

Hi all, I’m 34F, 5’5”. SW was ~160 lbs in early April, CW is ~148, and I’m aiming to get down to 130-140 while doing body recomp. I am losing weight consistently but quite slowly, with an average rate of .5 lbs per week. Some weeks I’ve stalled completely, some I’ve had a “woosh” of 1-3 lbs of weight loss. I’ve noticed my menstrual cycle definitely impacts this: I retain water during my period through ovulation and then see most of my progress right after ovulation up until the day or two before my next period. I’ve been strength training 3-4x per week, walking at minimum 10k steps a day, and eating between 1750-1950 calories (my TDEE is calculated around 2250). I’d love to hear from others with similar experiences, especially if you lost weight slowly but consistently. I’m okay with this rate/pace as long as it eventually gets me where I want to be, but I can’t help but question if I should be doing something differently to see more steady progress. Thanks in advance 🩷

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Realization on what you are actually trying to lose...

I'm F/41/5'4/162

I got back into fitness during COVID and created a little gym space in a spare room. Soon I started Orange Theory and did that for 2 years, then I took a break and then got a regular gym membership where I mostly do 20min treadmill, 15 min stair stepper then weight machines for 10-15 min.

Some weeks I really push it and some weeks I just do little incline challenges.

Lately I've been just eating less, making all my meals at home (thank u economy) and quit drinking. I'll do a month here and there sober.

I def feel lighter, more energy, and no bloating or that feeling of "I ate too much last night". Don't miss that at all. But I am slowly noticing I have a layer of fat around my waist and on my upper back that just bothers me. And I'm thinking to myself "how/when did this even happen". It finally came to me, I am finally realizing the fat I have accumulated is from the last 10/15 years of getting high, eating everything, drinking all those nights out, and not being active at all. It's not something that came on to me within a few months/weeks but it slowly formed as decisions were made. So, weight loss is trying to burn fat that took years to develop in your body so why would the process be easy? Your basically undoing body chemistry/memory/habits and most importantly, your way of thinking about weight loss. This realization devastated me but also made me take this even more seriously. As we all want to get over/through tough times in our lives, heartbreaks, grief, we want to also lose the weight that we feel doesn't fit within our lives or identity anymore. So maybe I am still carrying the physical results of those "times" in my life. This realization knocked the crap out of me TBH and I started thinking "hell, no. This is a battle, not a journey". I NEED to lose this weight. I'm not the person who let it grow freely in my body anymore and doesn't serve any purpose other than being a physical sign I had really bad times in my life and tried to make myself happy anyway I could. Now I have other outlets for "feel good" chemicals and know the quick fixes aren't going to make us happy long term .

Anyways, I hope this inspires someone today like it did to me.

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Where to start?

Hello, I am a 24 year old male, I am 6, 2 and have weighed around 315 for a while now. I am tired of being overweight and the health problems it is causing, I am wanting to take weight loss seriously, but I don’t really know where to start. I don’t have anyone around to be a weight loss buddy so I feel lost.

I have been working really hard on cutting out sugary drinks, over the last few months I have gone from several a day to one every 2 or so days and I am trying to get to the point where I don’t drink any of them. But I haven’t seen much weight loss and I think it is coming from what I eat. I know that I am bad with portions and I am not even really sure what appropriate portions look like. I also have never done calorie counting as I was honestly too lazy in the past to try, nor do I own a scale.

Thank you for reading this and any advice would be awesome and I am happy to answer questions or provide more information.

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