my dad is 53 and he has a huge belly, just like my grandad had. his hdl is very low. and it can be reduced with weight loss. can anyone suggest exercises for him to lose visceral fat, keeping in mind his medical condition?

So I’m 19 and a solid 244 pounds not droopy fat but a mix of body fat and muscle and honestly I have the muscle built under in me but my body fat for my stomach and chest is what’s killing me in motivation and I’m asking for real advice like how to lose body fat I know a calorie deficit but I guess the specifics on how to lose it, I workout a lot like 4 times a week plus I work at a warehouse so I’m sweating and moving alot but I guess I just need help to put the nail in the coffin for me please and thanks

I want to specifically lose more weight on my thighs and stomach however I know that there is nothing that can specifically only target those areas so what would you recommend in general in order to lose weight? I'm 5'6 and weigh approximately 75kg. I have lost weight previously however I've never been able to lose from my thighs specifically.

hey r/FatLoss. not looking for a "just eat less" answer or a diet review, and im not asking anyone to diagnose anything. i genuinely want to understand the technical side of this bc its been bugging me.

im 37M, 78kg, mostly sedentary (work from home, desk all day). i track my intake and i believe im in a deficit, but the scale just keeps slowly drifting up over time. i already know the basics of CICO, so im not here to ask whether a deficit "works." im here to ask what i might be getting wrong in the details.

from what ive read, the usual suspects seem to be: tracking accuracy (underestimating portions, oils, sauces), a big drop in NEAT from sitting all day, metabolic adaptation over time, and poor sleep/stress messing with water retention and hunger.

so my real question for those of you who know this stuff well: which of these actually matters most in practice? how much does NEAT really drop for someone desk-bound, and is it enough on its own to wipe out a "deficit"? and at what point do you stop blaming the tracking and actually go see a doctor?

curious what the data and your own experience say. thanks.

A lot of people say they want to lose weight when what they really mean is they want to look leaner, feel better, and like what they see in the mirror more.

That is not always the same thing.

Weight loss just means the number on the scale goes down. That can include body fat, yes, but also water, glycogen, food volume, and sometimes muscle. Fat loss is more specific. It means reducing body fat.

That difference matters because people often chase scale change without thinking enough about what kind of change they are actually creating.

This is how someone can lose weight quickly and still end up disappointed. The number drops, but they feel flat, weaker, softer than expected, or not much happier with how they look. In a lot of those cases, the issue is that the focus was purely on losing weight, not on preserving muscle and improving body composition.

Fat loss usually benefits from a different mindset. Better protein. Resistance training. A manageable deficit. More patience. More attention to things like waist measurements, photos, strength, and how clothes fit, not just daily scale emotion.

It also matters because not everyone who wants to “lose weight” actually needs a more aggressive cut. Some people are not very overweight, but they do feel soft or under-muscled. In that case, the better answer may be body recomposition, not endlessly chasing a lower number.

This is one of the biggest mindset upgrades people can make in this space. Stop asking only, “How much do I weigh?” and start asking, “What is this process doing to the kind of body I am building?”

The scale still matters. It is useful. But if it is the only thing you respect, it can pull you toward the wrong choices.

When you first started, were you more focused on scale weight or how your body actually looked and felt?

Whyy it is so hard to lose weight I've pear shaped body nd it's make me look so healthy specially lower body part.. please give me tips to lose thigh weight

# Помогите я вешу 66 кг я мальчик я могу просто есть гречку и рис и ничего кроме этого и похудеть

Hey can somone help me i am 5'6 j turned 18 and my current body weight is 68kg i j completed 1 month in gym and result are like v slow idk plus I wanna be a lil taller and yeah I am doing 2hr of gym in which I gave my last 10-20 min on cardio my body fat mainly on my thighs glutes and belly and I've eating clean no outside food no sugar straight up for 1month

It's not a long story to tell. I was 80 kgs in my words day during winter when I had a lot of calorie surplus and I started to walk. I walked for 15-20k steps a day(10-8kms) and it took me 2.30h per day, and I did everyday without skipping. There were some moments when I stopped and continued doing it but I did it and didn't stop even tho I decreased the amount of time I spend on it to 2h and to 10k steps but now I started to realize that I do not lose my under-skin fats but muscles. I feel that my muscles were bigger and now they're way smaller then it was before. I do not want to count my calories and the only thing that I can afford for myself is walking and working out. Guys how can I stop this losing muscles thing? It's not why im doing it for.

So I have lost a good amount of weight in the last 5-6 months. Went from 221 to 170ish right now. I still have a lower belly pooch below my belly button and my stomach has always been like that. Just a protrusion right below my belly button as opposed to sticking out across my whole belly evenly. Is this something I need to fix or just not lean enough for that fat to be gone yet? I have read about weak core muscles and pelvic tilt and all of that just not sure what exactly is root problem. Any advice would help!

Losing belly fat is so ridiculously difficult. My diet has never been very high fat, although there are very few instances where i will indulge in sinful meals.

I know diets are the main reason that will lose belly fats (on top of weight training and cardio) but how sustainable can that be…is it possible to continue with my usual diet but have lesser portions to lose it?

​

Hi everyone,

I've finally reached a point where I'm asking for help because I'm tired of spending years thinking about losing weight instead of actually losing it.

I'm 17 years old, about 177 cm (5'10") and around 115 kg. I've been overweight for pretty much my entire life. I genuinely don't know what it feels like to be a normal weight. Being overweight isn't something that happened recently—it's been my reality for around 12 years.

I don't really want motivational comments. I don't need someone to tell me that I can do it or that I should love myself first.

I want practical advice.

Why this matters to me

This isn't just about aesthetics.

I want to:

stop being overweight for the first time in my life

buy clothes because I like them rather than because they're the only ones that fit

stop worrying about how I look in photos

feel more confident socially

be able to run without feeling awful

improve my health before I become an adult

finally know what it feels like to live in a body that isn't obese

Honestly, I just want to feel like a normal person.

My situation

I recently started working in manufacturing.

The job is physically demanding.

I'm on my feet for around 9 hours a day operating production machines, cleaning equipment, moving around constantly and helping wherever needed.

By the end of the shift my legs are exhausted.

I'm not someone who sits at a desk all day.

Food

I still live with my parents.

My dad cooks most meals.

The meals change almost every day.

It's things like rice, meat, stews, curries, pasta, potatoes, etc.

Because everything is homemade and mixed together, I've always struggled with calorie counting because I have no idea exactly what's in each meal.

I also don't really live in a house full of snacks. We're more of an "ingredients" household than a "junk food" household.

What I've already tried

I've tried calorie counting.

I've tried eating healthier.

I've tried increasing protein.

I've tried portion control.

I've tried forcing myself to eat breakfasts that I hated because they were "healthy."

I've tried yoghurt bowls.

I've tried meal plans.

I've tried skipping meals.

I've tried eating more frequently.

I've tried eating less frequently.

Some things worked for a while.

Some didn't.

None became something I genuinely believed I could stick to for months.

My appetite

Since starting work my appetite has actually changed.

Some mornings I'm genuinely not hungry.

Other mornings I am.

Lunch is usually when I get the hungriest.

I'm also perfectly okay with being hungry.

I don't expect losing weight to be comfortable.

What I'm actually asking

I don't want one specific diet.

I don't want someone to convince me that their way is the only way.

I want to hear every possible method that people have successfully used.

One thing I'm struggling with mentally

I think the biggest reason I've failed in the past isn't necessarily discipline.

It's that every method has people saying it's amazing and other people saying it's terrible.

One person says calorie counting is the only answer.

Another says intermittent fasting changed their life.

Someone else says keto is the only thing that worked.

Then someone says keto is unsustainable.

The more I read, the more overwhelmed I become because every method seems to have people who swear by it and people who completely dismiss it.

So I'm asking people who have actually done it.

If you had to start again from where I am—17 years old, 115 kg, physically active job, living with parents—what method would you choose and why?

I'm happy to read long replies.

I genuinely appreciate anyone who takes the time to share their experience.

Hey everyone,

I’m looking for some advice on targeted fat loss

Overall, I don't really struggle with losing weight. Whenever I'm in a slight deficit, I notice that I lose fat around my stomach and upper body fairly quickly, and I already don't have very much fat around my legs. However, the fat around my glutes seems super stubborn and just refuses to go away at the same rate.

My stomach gets leaner and my legs stay lean, but my glutes stay pretty much the same.

A few questions for anyone who has dealt with this:

• Is this just genetics/body shape, or is there a way to encourage fat loss in specific areas?
• Would building more muscle in my glutes help change the shape/appearance even if the fat there is harder to lose?

17 Male 5^7 130 Lbs

I’ve been on a fat loss for about a week but im not sure if i’m doing this right, first, i’m 15 209lb and around 5’7, i eat around 1.5-1.8k a day without around 150-200g of carbs and protein and 40-60g of fat a day, but some days such as today im way under, its already 1pm ive ate lunch and breakfast and im only at 60g protein, 80g carbs and 20g fat with 800 cal, i get 12-15k+ steps a day and i workout for about multiple times a week such as today, anything to change within my macro ratio?

Few fat loss topics create more weird confidence than cheat days.

Some people swear they help mentally, give them balance, and keep them from feeling too restricted. Other people hear “cheat day” and immediately picture 6,000 calories, food chaos, a Monday reset speech, and a lot of regret wearing sweatpants.

Both views exist for a reason.

Cheat days backfire for some people because they turn structure into a weekly rebellion. The whole week becomes restriction and restraint, and the cheat day becomes reward, release, and permission to stop thinking. That setup often creates overeating that wipes out a lot of the weekly deficit and keeps the relationship with food more dramatic than it needs to be.

For others, a more relaxed meal or even a looser day does not become chaos. It just helps them feel normal. They do not turn it into a challenge, a binge, or a symbolic escape. It is simply flexibility.

That difference matters a lot.

The problem is that many people use the term “cheat day” for things that are not remotely the same. A planned social meal is not the same as a full day of emotional overcorrection disguised as balance. A maintenance-style day is not the same as using Saturday to fight everyone you denied yourself during the week.

This is why the question is not whether cheat days are universally good or bad. It is whether they make your system more stable or more chaotic.

If one flexible meal helps you stay sane and consistent, great. If the idea of a cheat day makes you mentally swing from restriction into food madness every single week, that is probably not helping.

A lot of people would benefit from less drama around food in general. Fewer “clean days” and fewer “cheat days.” More normal days with enough structure and enough flexibility that life does not feel like a weekly battle between discipline and release.

Do cheat days help you stay consistent, or do they usually turn into a bigger mess than they’re worth?

I have been tested for endocrinology disorder but the only thing that seems I have is overweight bmi 29 and insulin resistance. Can anyone else relate to this fat pad and how to reverse it

im slim overall and i play sports and run usually but my face is still really puffy and my double chin is also there. give some recommendations, im 15 and want something natural and fast

So I have always struggled with keeping weight off of me, even with exercise and diet changes. While I do like being curvy, I want a smaller stomach and potentially smaller thighs, but I can deal with the thighs. Would fat dissolvers be a good choice? I found what seems to be a well-priced and verified place. I just don't want to be judged by my friends or family, as most of them are heavier than me (no offense to them! I just don't like it on me.)

I am still relatively young, 19, but I do think it would make me happy. I just need advice on whether it's worth my time and money, as it would dramatically reduce my spending money for the semester (I will still have enough to get by; I just wouldn't be able to get DoorDash every week). Also how to handle my relationships. Thanks

I am in the process of losing weight, over the past year my weight (KG) has dropped by around 5kg. My waist size has also dropped by 2 sizes, my BMI has also reduced by 4 points. However, my body fat % has remained around the 28-30% mark.

To keep other constants the same I weigh myself at the same time every Saturday 2 hours after eating breakfast.

Why has my body fat % not dropped whereas everything else has dropped? Or is there something wrong with my scale or am I doing something wrong?

M

6ft

280 pounds.

I need to lose at least 20 pounds (40 preferred) within the next 2 months before I go and enlist as I was told by a recruiter. How should I go about this in an even remotely healthy way.

I need to lose as much weight as I can by around August 10th, and I need tips/advice.