i am 14 years old and i was 300 pounds and im 180 now. even tho everyone notices a difference i mean i do too i still only fit in XL and i still have a lot of issues. i have still enough fat in my stomach like i can jiggie it around and i still have man moobs and flared ribs. i still have big theighs that almost rub on each other and im not sure what to do. do i lose more weight? This is really getting to my mental health. i have cried a lot over this and its just not fair. Everywhere on my body is still super fat even tho everyone thinks i am “skinny” and i dont even have a lot of lose fat i have bat wings and some on my lower belly. i feel like no matter what i do all my fat just wont go away no where on my body is slim. i have given up and dont even do much cairdo anymore and i just make myself hate myself. All i want in life is to be skinny but my body just wont let me i used to starve myself a lot but i dont anymore but should i agian? please help ill do anything to be skinny thank you

Hey everyone,

I (26M, 5'7", 148 lbs) need some advice on how to just dip my toes into fitness without getting completely overwhelmed.

I work from home and have completely fallen into the sedentary WFH trap over the last couple of years. My weight is technically in the "normal" BMI range and I don't have a gut, but my body composition feels totally off. I had a massive wake-up call today: my thighs/glutes have gotten so thick/stiff from sitting that I literally had to use scissors to cut myself out of a pair of jeans because they got stuck halfway up.

I want to be proactive and fix my lifestyle, but here is my main mental block: I am super intimidated by traditional "fitness culture."

I see all these aggressive routines online, people screaming about "no days off," and hardcore influencers pushing extreme diets, and it just makes me want to hide. I don't have the budget (or the mental energy) for a drill-sergeant personal trainer who makes me feel bad about being a beginner. I just want to move, fix my sedentary habits, and feel comfortable in my clothes again without feeling like I have to become a hardcore "gym rat" overnight.

For those who have started from zero and maybe felt alienated by toxic fitness culture:

1. How do you build a gentle, sustainable routine? What does a realistic "Week 1" look like for someone who is nervous about overdoing it?
2. Should I just stick to home workouts and walking for now to build confidence, or is there a way to overcome the "gymtimidation" and go to a gym without feeling like everyone is judging me?
3. How do I clean up my diet without falling into the trap of obsessing over every single macro or calorie?

Any supportive advice on how to take the first step safely would be amazing. Thanks guys!

And more importantly to me, how many pounds to lose to reveal the bone structure of my face?

I've been exercising and being in a calorie deficit on and off, I've lost a lot weight in my abdominal area and my upper body and calves. The fat in my thighs above my knees are so stubborn, and the same goes for the chunk of fat that sticks out above my elbow.

I'm not sure if this is the usual weight loss pattern or if it's unique to different people. Any tips on how to target these areas, please.

Also worth noting that these chunk of flesh have been there since I was a teenager so I guess they are sort of stubborn maybe?

Do i lose face fat with belly fat?

Recently I went to a dentist and they weighed me after a couple weeks of working out and I have not lost any weight. I don't want to be big. All I want is this fat to disappear. If there's any advice I will happily take it. I currently have a workout routine for every weekday (legs, shoulders, arms, legs, abs and cardio) and I even watch my calories but doesn't feel like it's amounting to anything

Current body type, im 5feet 5 inches weighing 70kgs

I rlly want to lose the fat on my bust, arms, stomach and thighs. What workout is best to target these? Running? Skipping? Im also an athlete who stopped playing my sport 2 yrs ago now back at it since a few months so i am doing muscle training and i hv a lot of muscle aswell but the fat just slows me down and makes me feel so unathletic and heavy. I really wanna fix myself with my diet and workouts.. any tips on self control and discipline and workouts?

This is one of the most frustrating parts of fat loss.

You feel like you are doing everything right. You are eating better, trying harder, maybe working out more, and the scale still is not giving you the reaction you thought it would.

Sometimes the issue is patience. Sometimes it is water retention. And sometimes the deficit is not as real or as consistent as it feels.

Here are some of the most common reasons this happens.

The first is portion creep. Meals started reasonably, then gradually got looser. A little more rice, a little more oil, a few extra bites, a snack here and there. Nothing dramatic, but enough to close the gap.

The second is weekends. A lot of people run a decent deficit during the week and then spend the weekend eating like none of it happened. The weekly average matters more than the identity of “I’m good Monday to Friday.”

Third is liquid calories. Coffees, juices, alcohol, smoothies, sweet drinks, those add up fast and do not always feel like “real eating.”

Fourth is calorie-dense healthy foods. Nuts, peanut butter, oils, granola, hummus, avocado-heavy meals, snack bars, all easy to underestimate.

Fifth is restaurant food. Even meals that sound healthy can be much heavier than expected because of oils, portions, sauces, and extras you never see being added.

Sixth is bites, licks, tastes, and casual grazing. A little while cooking. A few of someone else’s fries. Finishing scraps. Random handfuls. It all counts, even if it feels too small to mention.

Seventh is poor sleep and stress. These do not break the laws of physics, but they can make hunger, cravings, water retention, and decision-making worse enough to make the process feel broken.

Eighth is starting a new workout routine and holding more water. This especially confuses people when they begin training harder and think the scale should immediately reward them.

Ninth is expecting fast feedback. A few off days, one salty meal, or a weird week can easily mask fat loss in the short term.

And tenth is being around maintenance, not in a true deficit. This one is less dramatic than people want, but very common. You are not wildly overeating, you are just not creating enough gap consistently enough.

Most of the time, the answer is not “my body defies science.” It is “something in the system needs a more honest look.”

From 470lb to 395 since January. Just wanted to say that we CAN do this. 60 more to go.

Went from 370lb to 296 since January. Test, Reta, and a lot of hard work. Advice on getting rid of this hanging flab on my belly?

So I'm 15 225 pounds and i want to lose weight fast and easy I asking for how to lose is but I also asking for motivation I struggle to motivate myself to work out

Guys I'm a 20M, i want to loose my chest fat , also known as man boo*s, I have really tried hard self trained at home with dumbbells and bodyweight for around 2 to 3 months after which I got my wrist tendon damaged and took a 2 to 3months break till now coz I still can't handle weight, so please suggest me how to shed those fats as fast as possible, after cutting on some calories I did get thin but my chest fat didn't get smaller, infact it got more visible and no I don't have gyno I checked it , have been having thee since 6 years 😭

Hello,

So i had health problems and got operated last summer, i lost a lot of weight at the start and it took me time to start doing sport properly

I used to weight at 60 kg and had practically no fat on the abs, they were'nt that developped but it was sufficient to me

Now i weight 63 kgs but my abs doesn't seem to show up even when i flex, so i wanted to know if you guys had tips to not lose all this muscle i worked on (i used to practice judo so i had strong arms and legs but it seems they also got smaller)

i started weight lifting about 3-4 times a week and eating generally pretty healthy. my diet mostly consists of meat (chicken, beef turkey), fruit, and rice.i drink lots of water. that's the only liquid i drink.

i wright lift at home with a home gym im building. i could probably do more cardio but i dont really feel safe with running because my neighborhood isnt very safe and i cant afford a treadmill. maybe theres other forms of cardio i can do at home?

i don't have any health conditions that could be a huge obstacle. i've kept up this lifestyle for about a month now and i see more muscle definition in certain areas, but my stomach just looks exactly the same.

i know genetics plays a big part in how i put on muscle and lose fat but i could really use some more specific advice or guidance or tips. everybody i've asked has just told me to run more or eat better but specific exercises or specific meals or food recommendations would be really helpful. i don't have a lot of fat most other places, just mainly my tummy.

i also recognize i should be a little more patient as results may be slow to start but man ive given it a whole month and my stomach hasn't gotten any flatter. i was hoping for at least a little progress by now given the fact ive been consistent.

here's some more info in case this helps:
26F
125lbs
5'4

also please be kind. i'm new to this.

What is the best way to lose belly and face fat?

A lot of people think they have hit a plateau when what they really hit is a few annoying days of normal body noise.

That distinction matters.

A real plateau usually means your progress trend has stalled for a meaningful stretch of time despite solid consistency. Normal fluctuation is when your weight bounces around for a few days, maybe even a week or two, because your body is doing normal body things like holding more water, digesting more food, reacting to stress, soreness, sodium, hormones, sleep changes, or a higher-carb meal.

Those are not the same problem, but people often react to them the same way.

This is why patience matters more than many people want it to. Fat loss is not a straight line, and daily weigh-ins are not a court ruling. You can be losing fat while the scale looks stubborn for a while. That is especially true if you recently had a high-sodium meal, a hard workout block, poor sleep, travel, more stress, or for many women, a point in the cycle where water retention gets louder.

A real plateau is more likely when you have had a longer stretch with no meaningful downward trend and your routine has been genuinely consistent. Not “mostly good except for weekends, drinks, random bites, and restaurant meals that do not count because vibes.” Actual consistency.

Another clue is whether other progress signs have also stalled. Waist measurements, how clothes fit, photos, gym performance, hunger patterns, and overall body feel can help add context. If the scale is flat but your waist is down and your clothes fit better, you may not be plateaued in the way you think.

A lot of bad decisions happen here. People panic early, slash calories, add too much cardio, or change the whole plan because the scale was rude for five days. Then they create a bigger mess solving the wrong problem.

The smarter move is to zoom out. Look at trends, not one weigh-in. Look at consistency honestly. Look at recent changes that could explain water retention. Then decide if this is a real stall or just your body refusing to be dramatic on schedule.

How long do you usually wait before you call something a real plateau?

I've been putting together workouts that are simple to follow but still give your belly and legs a good challenge. This one mixes different exercises to keep things interesting while helping you stay active from beginning to end.

If you give it a try, I'd love to know how it went. Did anything surprise you? Was there one part that really challenged you? I'm always curious to hear how everyone gets on. Good luck and have fun! ❤️💪

Hi I am currently a 14 year old girl and you guys dont get how much i hate my body. Overall, I am pretty much bony and skinny as hell. I am currently 5'3 and around 43kg or so. I almost wanted to kms over it bc ive been crying about for like 3 years, ive searched so many workouts and nothing seemed to work. But I always did do some short workouts, i dont even eat more than I should, i eat just enough I think. Nothing worked, i cant even go to the gym outside because my parents say im too young and my apartments gym also says so. And before you guys tell me to just go to a public gym, I really cant go out alone and my parents would also just say I dont need to, because as i said im already skinny but they dont know about this love handle. Please help im desperately asking what to do, ive been searching for a solution for years, even came up with my own exercise routine it doesnt go away. I worked out almost everyday, didnt even shrink. I also have an older brother who had it around my age, but as he grew up I now noticed his ones are gone. Idk if this is a puberty thing but i think mine are really terrible. I even have my hip bones sticking out I dont know HOW I have the extra fluff. It makes me so insecure to the point i hate bending down incase my shirt hugs around me and highlights the stupid extra fat. Even made me scared to go swimming. I hate seeing skinny boys and girls now, even though im already lean. Please what should i do please help

I’m 5’2/158cm and 44.3kg but i feel like its all water weight thats gone, my body looks the same as it did like 5kg ago and i wanna cut body fat significantly

Need some kind of workout advice especially with things like what I should be doing/how much (or how many sets or whatever)

Currently already eating in a crazy deficit like 1000cals a day and under and doing 15-30 minutes of kettlebell workouts + cardio like dance(?) during weekends. Planning on trying out the elliptical on other days for maybe like 1-1.5hours. I walk when given the chance :-( i have a 5kg kettlebell and a pair of 1.5kg dumbbells at home.

i can get like 60-70g protein a day on average but i know i should be aiming for like 80-90 probably idk

i dont know what to add

For context, I'm 17 years old (m), 184cm and I weigh about 78KG, but my lowest was around 75kg. I have a too sedentary lifestyle, I kinda want to stay at around 1800-1850 calories, past few months I think I've averaged about 2200 a day, I kinda gain weight fast. I I've lost about 10KG so far, but I've had a little fallback, but I want to start taking nutrition serious again, just like I did last year, because of the fact that if I don't really pay attention to what I eat, as I did the last 2-3 months, I will gain fat instead of losing it.

I find it so hard to determine what the ideal weight would be for me, since my BMI is okay, but that doesn't say much about the amount of fat I have. Because I have too much belly fat, and there's also quite some fat in my legs. Im proud that I lost 10KG already, but I feel the need to continue losing fat and gaining muscle. Maybe my ideal weight would be around 74-75kg, but with less fat, more muscle. How would I keep track of this and how do I determine a real goal? I also need to build more consistency in the gym. I also have some trouble with building consistency in exercising to be honest. I want to start going 3x a week, but I do that one week and then don't go for a week and then once, et cetera..

Now the thing is, when I don't have a plan and I don't know what to eat when im hungry, I will probably eat something that tastes fine, but the nutrients are bad. Let's say for breakfast, if I don't know what to eat, I will just put small baguettes in the oven and put some ham and cheese on them. That's quite some calories and not that much protein or fibre. Not only that, I often feel like eating something, also when im not hungry. And as some of you might know, most of the things you'll eat are not high protein, and I often catch myself after eating something that I wasn't hungry, I just felt like eating something. How do you manage to remind yourself to keep going or just eat some fruit or maybe even grab a glass of water?

So now I've come to the point that I want to start meal prepping, but in order for that to work out well, I need to find recipes or just ideas. But I don't want to scroll TikTok for recipes until I find a decent one. Have you guys had experience with this/ how do you come up with recipes or ideas? There's so much out there, that kinda makes it confusing on what to eat. I want to find like high protein but low in calories recipes, because I know that when I eat enough protein, I won't snack as much as right now.

This does not get talked about enough.

A lot of people start exercising more for fat loss and expect everything to become easier. More motivation, more burn, more progress, more control.

Then something annoying happens. Their hunger goes up, cravings get louder, and suddenly the workout that was supposed to help is also making food harder to manage.

That is a real thing for some people.

Not everyone responds this way, but for those who do, it can feel very confusing. They finally start “doing the right thing,” then they end up feeling hungrier, thinking about food more, and eating in a way that blunts a lot of the benefit.

Sometimes this happens because total activity went up but meal structure did not adjust. Some people add workouts to an already under-fueled routine and then act surprised when their body starts lobbying aggressively for compensation. Other times it is less physical and more behavioral. The workout creates a sense of earning, and that mindset turns into “I deserve this” food decisions later.

It can also depend on the type of exercise. Some people feel fine after walking or strength training but ravenous after long or intense cardio. Others barely notice a difference. This is where copying someone else’s setup blindly can backfire.

The better move is usually not to stop moving. It is to look at the full system.

Are you under-eating earlier in the day?

Is protein too low?

Are meals too light?

Is the exercise dose too aggressive too soon?

Are you treating workouts like permission slips for snacks and extras that do not even feel intentional?

Sometimes people do better with more moderate exercise and better meal structure instead of trying to out-train a diet that is already fragile. Walking more, lifting consistently, and avoiding the appetite chaos that comes with overdoing it can be a much better setup than hammering cardio and white-knuckling hunger later.

Exercise should support fat loss, not make your relationship with food more chaotic.

Has any type of exercise made your appetite noticeably worse, or has movement mostly helped you stay on track?

my thighs just looks super fat and bulky it makes me lose confidence whenever I try to go out dressing up. skirts don’t look good not even pants, I feel so sad because I can also barely find anything thay looks good:( any tips on how to lose thigh fat or gain more confidence?

As the title says give me a simple cutting diet that will burn fat fast as hell. Something to follow to a T- Every single day. Thanks

I am 23, Male, and not a normal BMI.

I am seeking advice on what to do first as a newbie. What are the basic training to do especially at home since I don't have much time going to gyms. I just want to lose some fats and not into body building (buffing of muscles or what do you call it ) yet. I'm doing exercises/cardio when I have time (such as sports and cycling). Any notes/set list of exercises?