Getting stronger but want to switch focus

Hello everyone!

I have been going to the gym since the beginning of the year with my wife. We go 4-5 days a week. While she is more consistent, I have been less so.

Since our journey I have lost around 20lbs, however, around end of May things kinda went sideways. We had our wedding, I started a new job, and a family member passed away. We tried to stay consistent and eventually got back to the groove of things around a month ago.

My wife is amazing, she's tracking everything and losing weight. She's lost a total of around 50lbs.

I on the other hand, not so much. I gained 15lbs back. My current job is sedentary desk job compared to my more active job previously. I'm eating okay but not tracking as hard.
HOWEVER, I am significantly getting much stronger than before we had our break. I'm breaking PRs and lifting much heavier. I am not losing weight though, I am assuming that the fat I am burning is just being replaced by muscle mass.

My question is, if I were to focus less on weight training and focus on my cardio and diet- would my muscle mass significantly drop? I would still be doing weight training but a little less. I just want to focus on burning the fat than gaining the strength.
Has anybody been in the same boat? If its better to keep my strength training and just focus on diet for the weight loss, any tips to stay more consistent?
If I were to transition my focus to less weight training, what is something I can do to not lag behind and lose all my muscle mass?

Sorry for the questions, thanks in advance for the help!

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What pushes you to keep going even on bad days? How do you maintain motivation?

Hey yall! I (20m) am currently 214 pounds and want to reach 180 as my goal and start building muscle. A couple months ago I was 226 and want to really start actually focusing with my health goals.

So this month I joined a run club and have started to work out with a friend (Trying to do twice a week but I'm probably only going once this week because of her schedule.)

Some days though I just don't want to go to my run club or work out and eating at a calorie deficit is proving both easier than I thought and some days impossible at the same time if that makes sense lol. I suppose I just want to ask how yall do it?

I've seen some people on this sub talk about massive weight loss and online I sometimes watch those transformation videos and so I need help with consistency.

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Opinions?

Hello my 20th birthday is today. I’ve been on a 6 month weight loss journey so far and surprisingly woke up today ending a LEGIT 2.5 month plateau where my weight was barely moving. I can’t believe I finally ended this plateau for now.
Since I am so proud of myself I’m honestly scared and feel guilty about eating out today without caring so much and drinking, this is also my plan for Sunday with my friends.
I’m honestly just looking for if anyone has had a couple off days without genuinely gaining weight back, if it’s worth indulging today and Sunday. Thank you ❤️

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My body is freaking me out?

So, I have always been overweight, I have only knew my body as fat. I have started a serious weight loss journey and its working well. The hard part isn't the exercise, it isn't the calorie rationing. I have completely changed my habits and my relationship with food.

But my body is changing and its freaking me out. Genuinely. My hands and feet look long and like they are "not mine". My favorite parts of my body before are disappearing (boobs and butt) and its playing weird games with my confidence.

I feel like i was more confident and attractive bigger? Words i really didn't think if ever say.

Has anyone experienced this?

Is this normal?

Does it get better?

Will my body proportion back out ?

I feel crazy.

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How to know if my calorie deficit is too low

Main Question: Should I adjust my calorie intake after becoming more active?

Hi everyone. This is my first post in the community. I am a 23 year old female and I currently weigh 162 pounds. I am 5ft. I have started a calorie deficit and started going to my university's gym since they have group classes for circuit based strength training. I have been going to the gym since Aug 20, 2026.

I started my calorie deficit on Aug 13, 2026 and I was 166 pounds. I originally had a target daily calorie goal of 1500, and I have surprisingly been meeting it. I have been eating 130 grams of protein, increased my fiber intake, and focused on eating whole foods. I haven't been feeling hunger at all really, and I usually have to remind myself to eat to make sure I actually eat 1500 calories. I also increased my water intake so that I drink at lease 82oz of water a day.

I am trying to lose fat while building muscle. Since I am a phd student, I treat the gym like a class so that is easier to mentally add into my routine. I usually do at least one 45 minute strength based class 5 times a week. I am also considering adding a 1 hour yoga class twice a week. I want to keep doing these classes until I get more comfortable with the equipment, exercises, and my form. I am sure to give myself proper rest and usually sleep for at least 7 hours a night if not 8.

Since I have become more active than I have ever been, should I increase my calorie intake? If so, by how much? I am worried about losing the momentum of my weight loss, but I am also worried that I am not supplying my body enough energy? I thought I could tell if I should eat more by how hungry I felt, but I don't really feel hungry at all. I have been overweight all my life, so I would appreciate any advice. I can't tell if I am unintentionally doing something harmful or if I am just paranoid.

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appetite never adjusted after major weight loss

in 2023 i lost 150lbs, going from bmi 44.7 to bmi 24.7. i've managed to keep the majority off since, give or take 10lbs.

every single day is a struggle. i figured that at some point after losing weight, it'd become easier and that my appetite would return to normal, but it hasn't been the case at all. every day is a constant struggle to not overeat, and i have days where i do and days where i don't, but i find i'm gaining 10lbs and losing 10, over and over.

i have tried absolutely everything in the book, twice. last year, i reached a breaking point and spoke to my GP. i'm in the UK and the NHS is notoriously unhelpful for people who are struggling with issues like this. my GP's response was essentially "what do you want me to do?". he referred me to a talking therapy service, which ultimately turned out to be a charity, and their wait list was a year. a few months into waiting, i decided to contact them because i hadn't heard any confirmation of my referral, only for them to tell me they never received it, and i could instead refer myself.

i knew it was going to be hard, and that i'd have to try not to gain the weight back, but i also feel like it's no way to live, to be constantly obsessing over food everyday. it was actually much easier losing the weight than it has been to keep it off. i live in a walkable city, and have a physical job, so inactivity isn't an issue. i use an app called Cronometer where i can track absolutely everything, calories, protein, fibre, and anything else you can think of.

i'm getting to the point where i don't think there's anything that can be done to improve my quality of life. a lot of the services on the NHS aren't open to me because i'm not considered obese, and technically not overweight. i don't know if this is a common issue or if i somehow just got unlucky, but i'd love any tips on how to manage it and actually make life liveable.

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Onederland!!

I am thrilled - I weighed 199.8 lbs this morning and that is (technically) ONEDERLAND!! I am a 40-year-old woman, and haven’t weighed under 200 lbs since sometime during the COVID lockdown. I went into lockdown in 2020 after losing some weight and getting fit, and was around 160 lbs. I gained a lot of weight (60 lbs) during lockdown.

I became pregnant at 220 lbs and during my pregnancy, my weight climbed to 275 lbs. Postpartum, I slowly lost weight and got back down to 220 lbs in about 3 years. I was satisfied to be back to my pre-pregnancy weight.

In January, I decided this is the year I will focus on my health and wellness. I’ve lost 20 lbs through counting calories, I walk more, get more and better sleep, drink way less alcohol, read more, and am on my phone less. I feel better than ever. The weight loss piece has been a bit slow, but I am very happy and motivated by this Onederland milestone!!

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