Nothing else worked?

I'm 5'9, male, at 165lbs rn and I've been in a 1350 cal diet for a month now. Beforehand, I tried 1800 cal, and 1500 cal. All same activity level and no weight loss at all. Afterwards had a period of eating freely with my weight stalled at 173lbs.

Workout weights for 4 times a week and cardio which is a mix of jogging, incline walking, and 10k step days.

None of the precious diets worked and the only thing that I finally am seeing a result in is a 1300-1350 cal diet. It has been said a million times here that it's not enough but what else can I do really? Stuck to 1800 for a month and 1500 for a month too with no results whatsoever.

Now with this new diet I have made sure to hit 140g protein every day and supplement creatine to minimize muscle loss.

So far I have been taking measurements and they all lead to fat loss. Belly size drop, definition starting to appear, and veins are popping.

Also energy levels throughout the day and while training are great, my strength in the gym is consistently going up. I don't feel hungry at all my meals are filling.

I am seeing no negatives here at all contrary to what is said online.

With all that in mind, is what I am doing actually fine if results are showing and no side effects have been felt?

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I'm gaining weight anyway

Hi, I’m throwing a message in a bottle while I wait to resume seeing a nutritionist (I’m a student, so it’s a bit complicated right now), and it’s always nice to hear experiences and advice from people who share my interests.

I’m a 26-year-old woman, 160 cm tall, and I’ve had an eating disorder for ten years now, but lately I’ve noticed that I’m gaining weight much more easily—and, more importantly, I’m not losing any anymore. I’ve been going to the gym for seven years now, and I’ve been going regularly for the past two. Last year I quit smoking, and I naturally gained 5–6 kilos; I weighed 64–65 kg in January.

Then I worked in a restaurant for two months, which made me lose 4 kilos after a month of being constantly on my feet—it was exhausting, but I was actually pretty happy to have lost weight so easily.

But then I quit that job and went on vacation to a country where burgers and fries are everywhere, lol, and honestly, I didn’t pay any attention to what I was eating. And when I got back to France in September, bam—65 kilos.

I’m desperate—I went back to the gym with a program that I stubbornly followed to the letter for a month: four times a week plus another day when I go for a run. So I’m active and I’m also flexible—in short, I’m trying to stick with this routine—but damn, I’m not making any progress with weight loss, and even when I look in the mirror, I honestly feel like I’m getting even flabbier. It’s really, really frustrating.

And I know I also need to see a therapist because as soon as there’s a day when I stay home and don’t force myself to go out or work out, well, I have binge-eating episodes. Actually, I don’t know how to break this vicious cycle either. But I was hoping to slow down the weight gain with exercise and walking, which I do most of the time, etc., but no.

I feel really ugly and not at my best, and it’s getting me down. I don’t want to go back to eating out to meet my weight-loss goal, because personally, it really messes with my head. Anyway, I want to keep doing the workouts I’m doing but stop beating myself up if I stray a little from my strict routine, and try to control this ravenous hunger I have now that I’m working out a lot each week (and I actually enjoy it).

My goal is 57–56 kilos—that was the perfect weight for me personally. It upsets me to see myself like this today; it makes me bitter and depressed—it’s awful. That’s it.

If you have any advice, messages, or comments, I’ll take anything—please :) Thank you so much!

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Does anyone have any advice on weight loss with heart failure and fluid overload?

I know this is kind of a specific question, but I tried asking in the heart failure sub and got nothing. I have heart failure, and one of the probably most annoying aspects of it for weight loss is that you retain fluid. It can be anywhere from 8 to 16 pounds of fluid. ​​​​​With this in mind, I have no idea how to have a good mindset about weight loss, when I am in a calorie deficit for so long, only to come back to the scale showing a higher number than before. It makes it so unbelievably frustrating, and I feel like all this work is for nothing. I am also at a place where I cannot tell the difference between clothes fitting differently or anything. The scale is all I've got, but it isn't even useful right now. My doctor knows, but no update on medication yet. If anyone has any experience with this, I could use some advice on how to navigate this. ​​​​​​​​​

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Weight Loss Update and a 5k on Sunday

37M
sw: 330lbs
cw: 254lbs
goal weight: 245lbs (gonna keep goin)

It’s been a while since I gave an update. Unfortunately I’m a serial deleter but to fill you in, I was real fat.

Weight really hasn’t stopped flying off, I know it will, but I’m proud of how far I’ve come and am going to keep going.

I haven’t had fast food since I started this back in April, and I’ve had less than 5 restaurant meals. I think that’s the key. Even the healthy protein based meals at restaurants are drowned in liquid butter alternative.

Breakfast: 1 scoop of Isopure whey isolate, mixed with a TSP of chia seeds. This keeps me satiated until about 11am, which is great for me.

Lunch: I’m in sales, i live on the road. I go straight to the grocery store and grab either a can of salmon, a can of chicken, or tuna. There ARE some brands out there that are good. GOOD, not just tolerable. Along with one of those items, I’ll get a single serving of daisy 2% cottage cheese, and either an oikos pro yogurt, or the same brands drink. They’re essentially the same macros, it just depends on my mood.

If I’m real hungry, I’ll down a bag of Quest chips. If you haven’t had these, get them immediately. I’m hooked. It’s my go-to snack along with the occasional chomp stick.

Dinner: slop bowls save lives. You can do whatever the hell you want here. I do around half a pound of either ground chicken or ground turkey, I add onions, jalapeño, spinach, egg whites, whatever I want. I eat a MASSIVE bowl and it stays around 500 calories. Some days I wrap it all up in a giant carb sense tortilla. It keeps me very full.

What’s been helpful? Chia seeds and tortillas. Fiber GODS. Eat fiber, or shit bowling balls. That’s just how it is. Water. I keep a case on the floorboard of my truck and down it all day long. La Croix. It just gives me something different. Hot sauces - read your labels, good ones exist. Rotisserie chicken!!! On lunch days when none of that stuff sounds good, I will get a full tissie (not from Walmart), sit in my truck, peel the skin back, and go CRAZY on it. It’s so good it legit feels like a cheat meal.

That’s pretty much it. I just like sharing my journey and hoping someone will see something that can help them. I’m running a 5k for the first time in ten years on Sunday. I’ve taken a couple runs, it hasn’t gone awful, but it hasn’t been great. The race is gonna suck but I know I’ll probably cry happy tears at the end. I’m wearing clothes I haven’t touched in years.

Feel free to critique me, ask questions, whatever you want. I’m here for it.

fuck it, progress pics

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Weight prediction tool for planning

Weight Prediction Spreadsheet Tool

Years ago, I wanted to find out if it was worth trying to cut my calories further to lose weight more quickly. So I worked up a spreadsheet to test eating different average daily calorie amounts each week. Just fill in the information in blue and change the values in column C to match what you plan to eat each day.

Then each week, you can update your average daily calories for that week and get a more accurate look at how your weight might trend. I've also put in the 5% and 10% weight loss steps are in case you want to have little rewards at those mile markers. BMI is coded in different shades of green so it's friendlier looking.

I found that, for me, eating 1600 calories a day would only make me reach my goal about 3 months faster than 1200. And it would still take a year. Definitely not worth it.

Then, when I found the eating pattern that worked for me for 1200 to be comfortable and hunger free*, I started using it to put higher average daily intakes on the weeks with special occasions. Like putting in an average daily calorie amount of 2000 for the week of Thanksgiving, to allow for eating like 5000 on Thanksgiving. Being able to see that it didn't make that much of a difference to when I'd reach my goal was really freeing to just enjoy the holiday.

It also helps with seeing what your activity level really is. If you're losing slower or faster than the prediction, try changing the activity level and see if it gets closer. I know we love to just use sedentary (1.2xBMR) around here, but if you're getting out and walking most days, chances are you're actually slightly active (1.375xBMR) and if you're doing moderate workouts 3 or 4 times a week, you might be lightly active (1.425xBMR).

Anyway, I hope this is helpful to someone!

*This is why you'll see me comment to try having different meal timing and to walk more, you might not need will power, you might just need to get your calories in the way that satisfies you more.

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Need some advice and outside opinion

Hi everyone.

19 years old student here, who needs some help with weight loss. I'm 153 cm, 75 kg. I can say I look good in my eyes (I would add my picture if I wasn't so shy :)). So I study engineering full time, 5 days a week, from 1 pm to 5 :30 pm. But I live really far from the uni so just getting there takes me two hours, and getting back home also same.(I don't have the money to move out right now, I'm just stuck in my parent's house) But I really want to lose weight like 15 kg or so. I have time I'm not rushing or being anxious about anything. I don't even get like sad when I look at my body. But my parents... Well they do want me to be healthy and strong. Which is why I'm also looking for kickboxing or karate classes for myself taking at the same with the gym. I tried going calorie deficit but it was so stressful, I ended up drinking soda 🥲. I need someone to give me some tips to manage this stress. Because I'm studying and trying to build my portfolio for my masters. It's really difficult, too much work. I think gym even will be good for stress reliving, I'm not sure about karate, or kickboxing maybe. I haven't found anything convenient for my schedule yet. Has anyone been a situation like this before? I really need some adult guidance here, I can't tell that to my mom, she just doesn't understand me in this way I guess.

Any help or suggestions will be appreciated. Thanks in advance:)

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Weight loss as a teen

So im looking for good advice on losing weight as a teenager, Partly for the sake of trying to be healthier especially because due to being intubated as a baby i have some breathing issues when exerting myself that im trying to improve but also because im very self conscious about myself and have been for several years. Im currently 15, 5’5 and about 170 lbs. I do have hyperthyroidism that ive been diagnosed with for about a year and a half that im on medication for. I know the basics about losing weight (ex: move more, eat more whole foods) but I really really struggle with motivation on doing so especially eating healthy as im a fairly picky eater who struggles with textures and am trying to broaden my palate but its hard for me. I also grew up in a family who did eat decent meals but not always and we almost always have “unhealthy foods” that i find hard to avoid. I do try to make meals for myself but i usually forget ti make something until im really hungry so i end up ravaging whatever i can get fast. I also am not at all a breakfast person i get nauseous if i try to eat in the first 2-3 hours after waking up and i just dont usually love most breakfast foods. I’m really hoping to lose weight to improve myself esteem but also just get healthier because I ride horses a lot and have high expectations of getting somewhere with that.

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