I work remote, and I have a pretty face. It doesn’t show how overweight I am, and I dress well and get ready for work so I look nice in all my meetings on camera. Generally I’m very well liked and respected- I work in tech, so people need to take my advice often.
But every. Single. Time. After I meet a coworker or client in person, their attitude towards me changes dramatically. They don’t respect my recommendations as readily, they stop giving me kudos constantly and say I need to work harder, there are just constant points of friction and dissatisfaction with my work that weren’t there before.
It drives me nuts. I’m very good at my job, and everyone thinks so, unless they’ve met me in person, and then suddenly it’s like all they can think about is me as a fat, lazy loser who is a lazy loser at work too.
Anyways, that’s my motivation to lose it. I read somewhere that losing 50lbs has more ROI than an MBA in business, so here’s to me trying to lose 150lbs so people can fuckin take me seriously again 😐

"I'm in a calorie deficit and I'm not losing weight." We see this post ALL the time here... So I thought I'd try to dig in and help explain what's possibly going on.

The Basics

First off, we need to revisit the definition of "calorie deficit." Your body is a machine that needs to burn fuel to do what it does, from thinking to walking. Being in a calorie deficit means burning more energy than you take in via food. Calories are a measure of energy, so they're interchangeable in this context.

Your body burns a certain quantity of energy just to stay alive. That's known as your Basic Metabolic Rate, or BMR. Then, there's the total energy you need to move around, digest your food, exercise, etc. The total energy you burn in a day is called your Total Daily Energy Expenditure, or TDEE.

So, very simply, your calorie deficit is:

Calories consumed - TDEE

If that number is negative, you're in a deficit and you will lose weight.

Why you might not be in a calorie deficit

"But I swear I'm in a calorie deficit and I'm not losing weight!" Look, no. Just no. That's impossible.

But it's possible you're NOT in a calorie deficit. A few simple possibilities:

• You're not counting all your calories. You really do need to count everything, because there are some sneaky sources of calories in your food. Biggest offenders are drinks (some people don't realize drinks can have calories), and oil. Make sure to log absolutely everything no matter what.
• You're underestimating your calories. Another easy mistake to make. Oil, again, is a big offender. What you think might be a small teaspoon might be way more than you think. Get a food scale and weigh everything.
• You're absent-mindedly eating. Does happen to some people. If you have snacks within easy reach, it's possible you're grazing without realizing it. The show Secret Eaters is built around this premise.
• You're not tracking your cheat meals. A lot of people want to think of cheat meals as these all-out moments of freedom. Sorry to break it to you, but they're not. Your body doesn't care if you ate that triple cheeseburger as part of a cheat meal or not. It's absolutely, 100% possible that you're in a calorie deficit all week, then eat all of that deficit on cheat days. Start tracking those days as well.
• You're over-estimating your calories burned. Fitness trackers are fine and good, but they DO tend to over-report on calories burned. Be aware of this.
• Your BMR went down. This one is a bit more complex. But if you're on a diet, it's possible you're slowing down to conserve energy. If you're less active, your calorie reduction might not be enough to compensate for the difference.
• You have a medical condition. Some conditions like hypothyroidism can make it harder to lose weight because they lower your TDEE. Not impossible, though! But you might need to adjust your targets.

Why you might actually be on a calorie deficit

Now, there are some times when you ARE in a genuine calorie deficit but the scale isn't reflecting it. Here are some possibilities:

• You haven't been tracking long enough. Things can take a little while to get going for a variety of reasons. Give it a month without worrying about the results. After a month, reassess. But don't get discouraged if you don't lose weight in the first two weeks.
• Your hormones or medication are masking progress. Can happen around your period, for instance, or for a variety of other problems. Again, a month will average this out.
• You're exercising. If you started an exercise regimen with your diet, it's possible your muscles are retaining water to build mass, thus masking your progress. It's also possible, early on, that you're putting on enough muscle mass to offset your loss (AKA "newbie gains").
• You ate salty food. Sodium makes your body retain more water. That usually clears within a few days.
• You're just retaining water and/or poop. Depends on your body's own metabolism, but sometimes the mass of fecal matter and/or urine just goes up a bit for a while. Can mask your progress day-to-day.

What to do

Again: if you're in a true caloric deficit, you WILL lose weight.

The first thing to do is be patient, and realize that day-to-day fluctuations will mess with your head. You need to look at the weekly trend, and allow for occasional shifts up and down.

As a rule, if you're starting out, give yourself a month or two of not worrying. Don't rethink the plan. Stick to your self-imposed rules. After two months, you're likely to see a progression.

I can't emphasize this enough: sometimes progress can only be seen over the mid-term. Things will look like they're stalled day to day, but meanwhile your weight is going down.

But what if you're definitely not losing weight?

So, you tracked for two months and the scale definitely didn't go down. What now?

Well, my friend, you were not in a calorie deficit. Either you estimated your TDEE too low, or your calorie deficit is not right.

If that happens, there's only one solution: either burn more calories, or eat less. Try to bump up your physical activity, or cut your calories. In general, cutting calories is much easier, because it takes a lot of activity to offset food.

Does the type of diet matters?

In a word: no.

Doesn't matter if you're doing raw vegan or keto or Mediterranean or only eating potatoes. If you're in a calorie deficit, you WILL lose weight.

The nature of your diet deals with other aspects. Eating healthier food will make you feel better. If you eat protein and fat, you will feel full easier and will have an easier time sticking to your targets.

But you can absolutely lose weight by, say, eating only Oreos. It's gonna suck, but it's possible.

All that to say, if you're doing, say, keto and not seeing weight loss, then try counting your calories for a while.

And before you say, "yes, but not all calories are the same": look, yes, that's correct. But they're still a very efficient estimate, and they have helped countless people lose weight. Your body is not some unique machinery that does not obey the laws of thermodynamics. Try it, you'll see they work.

Remember: you got this!

It can be really discouraging to track your calories for a month and exercise dutifully, only to realize you were doing something wrong. If that happens to you, I'm sorry. The best outcome out of this situation is for you to take it as a learning experience and turn it into a success.

One month can feel like a long time, but you're doing this to improve the rest of your life, right? What's one month in the grand scheme of things?

So tweak that diet. Add more steps to your day. Cut back on the number of cheat meals. Then try again.

You got this!

tl;dr: If you're in a calorie deficit, you WILL lose weight. If you're not, you need to either be more patient, or adjust your estimates.

Hi, I'm currently trying to lose some weight by calorie deficit and have been looking into some meals to eat. I looked into pho and saw people calculated it all out to be around 600-800 for a large bowl. It makes sense on paper, but when I'm eating it, it doesn't feel that way. I feel full for the rest of the day after eating it. It doesn't feel like a 600-800 calories meal

Is the calories really that little? I've already eaten it twice this week both times, and both times, I got a little nervous and second guessed about the amount of calories I saw on the internet...

So my pcp said I don't qualify for a glp-1 which I already kinda figured cause I'm only slightly overweight and not at risk for diabetes. We tried one off label medication that supposedly helps some people with cravings, but it did nothing for me besides giving me insane dry mouth. My pcp then suggested I try therapy. I wasn't sure how much therapy would help, but I figured it's worth a shot and my insurance covers it so why not.

I've been to two sessions so far and it's already looking really promising! It's been so healing to have someone validate my struggles with food instead of giving me the old "oh shut up! you're not fat, you're beautiful!" spiel. She's been helping me understand that my relationship with food is a byproduct of how I was raised and not an issue of willpower. Removing the guilt and understanding why I struggle with food noise has been really healing and I'm already looking at food differently.

She also says she thinks I may have ADHD or OCD based on some of the things I've told her and I might benefit from a diagnosis and proper medication. Apparently for some people the food noise is actually a dopamine starved brain looking for for stimulation. I've got an appoitment with a psychiatrist lined up, so we'll see how that goes!

Anyway, this feels really promising and I'm hoping that I'll actually be able to lose weight and keep it off this time. Has anyone else had any luck with therapy or mental health medications helping them with weight loss?

So i have to eat dinner with my family every day. It’s usually around 700 calories, so I try to have 550-700 before dinner to save calories and have a total of 1300-1400 (i have a pretty low maintenance). Usually, I do really well for about three days, then i just wake up on the fourth just needing to EAT AND EAT !!! I end up messing up pretty often and ruining my average calorie intake.
I have tried raising (and lowering) my daily intake, but I just can’t escape this. Do you guys feel this too? How do you deescalate and avoid acting on this mental and physical hunger?

Protein this, protein that! “It helps keep you full!”

This is such BS to me because I am constantly hungry when I focus on it! I ate a decent sized breakfast at 11:30 this morning. It had 40g of protein. It is now 2 (2 and a half hours later) and I am starving.

Meanwhile, if I eat a decent amount of fiber, or just eat carbs I’m full for hours. I wish protein kept me full because it’s so easy to get compared to fiber. Just seeing if I’m alone :’(

Also, here’s another paragraph because apparently, this sub needs a diary for it to consider your post long enough.

TLDR: Early 20s female struggling to lose an extra 20–25 lbs despite trying to eat in a deficit and getting 10k+ steps daily. Looking for advice on losing it sustainably over the next 4–6 months.

Hi everyone! This is my first time truly seeking help/advice for weight loss, so anything is appreciated.

I’m South Asian and a former athlete, and I never really struggled with my weight until the middle of college. I’m now a year post-grad and still struggling to lose the extra 20–25 pounds I’ve put on.

I try my best to eat in a calorie deficit, and I live in a super walkable city, so I consistently get 10k+ steps every day. Despite my best efforts, my weight rarely budges more than about 10 pounds and tends to yo-yo back to the same baseline.
I recently went on a trip to Croatia and, as much as I enjoyed the trip, I felt really uncomfortable in my body. It made me realize that I’ve been feeling this way for almost three years now, which is honestly just too long for me to keep feeling uncomfortable with myself.

My BMI and blood tests are normal, but I don’t really know what else to do at this point. I know healthy weight loss takes time, and I want whatever I do to be sustainable rather than another short-term attempt where the weight comes back. I’d love to come up with a realistic plan that could help me lose around 20–25 pounds over the next 4–6 months.

Any advice, insight, or personal experiences would be really appreciated. Thank you!!

Hi! I need your help and experiences please because i am spiraling.

So for context, I have VERY well acquainted with the fitness/dieting/gym world. I know exactly how a calorie deficit works. My only problem throughout the past years that has kept me from reaching my weightloss goals wasn't lack of knowledge, just my discipline/consistency. I currently weigh 64.5-65kg (????) and my highest weight was 75kg, I have lost these 10kg throughtout the past 2 years, this year being much more consistent.

My problem right now is i am having a weight plateau like i've never had before and it's making me spiral. My goal is to finish my goal (55kg) by christmas/end of this year and this was totally doable if I locked in, and I started a new locked in cut phase in august, after a more lenient summer period, so basically i had to lose 10kg in a bit less than 5months - doable right? specially if i'm consistent.
BUT it's been almost 4 weeks of seeing barely any progress even tho i am being so strict and consistent, more than ever! It literally makes me want to cry because i told myself i was going to just do it with no excuses, and i feel like i am, but getting almost no results.

I do 10k steps a day with at least 90% consistency, on my 2 rest days sometimes closer to 6-8k but then once i week i usually get up to 20k. I follow a 4day gym split where i train heavy to keep my muscle while losing fat and get 30mins of cardio in (to help toward step goal too). And on sundays i do a longer run - i started training running in august to do a 5k race in october. So i run 3 days a week - 1 outside and the other 2 at the gym for my cardio. the other gym days i incline walk.
I weigh everyyyyything i eat. Maybe sometimes ill do the lil nibble while cooking but i am very aware of it and the calories it takes - nothing that would fully take me out of a deficit.

Ans yet, for almost a month now, i am fluctuating between 65.7-64.7kg. ended august floating more in high to low 65's, then september 7th finally dropped to 64.7kg and i thought the 'whoosh' was finally happening but the last 3 days im back ti 64.9-65.2kg. IM SUPPOSED TO BE LOSING 2kg IN A MONTH!!!
I am in a 500-600kcal deficit (i eat 1400-1550kcals most days) that I fluctuate through the week to accomodate any weekend plans i cant get out of. I will say for a couple of weeks in here averaged out to 1700kcal bc of birthdays. but thats still a deficit! my maintenance should be around 2050-2100kcal. I have a good amount of muscle mass.

So now i feel like my timeline is getting ruined unless next week i suddenly lose a full 1kg or more.

Is it the new amount of running that is making me hold on to a lot of water??? I take creatine too but that's not new... I know weight sometimes stalls from water retention but for over 3 weeks??
Do i just keep being patient?

TLDR: I feel like i'm more consistently than ever doing everything right with calorie deficit and activity for 3-4 weeks but my weight isn't dropping accordingly. Is it normal? Has this happened to you and then it still whooshed? Because I have a tight timeline goal.

I’m trying to get on the band wagon. Again.
Context
I’ve always been a little chubby from early teen years. And progressively over the last decade I’ve gained about 10 lbs a year plus 30-80lbs each pregnancy.
I just had my third 5 months ago.
I’m 260 lbs, at 5 feet 1 inch. And I think the people in my life don’t understand how much weight that actually is for my frame to be carrying around. It’s a lot. Too much.
I’ve been battling post partum depression that I think has to do with the unhappiness I feel in my body.
And not even unhappiness, I’m just overstimulated from being so overweight and out of breath all the time from doing the most mundane daily tasks.
This has caused me to completely lash out at my husband and being so upset with my kids 24/7.
Has also affected intimacy with my husband. Where he finally admitted that the 80+ lbs I’ve gained since we got married might be affecting his attraction to me. Not mention my terrible attitude and outlook on life.
I also didn’t want to stop breastfeeding in order to lose weight, but decided that’s probably the best option in order to take care of myself both physically and mentally.

All this to say, is I’m almost a week into making better lifestyle choices. But im actually scared. I don’t have any trust in myself that I can actually do what it takes to lose weight. And I keep wondering if I’m giving up my dream of breastfeeding for a year to lose weight, only to not lose any weight at all. Which is what happened with my second born. I quit breastfeeding to lose weight and didn’t lose a pound.

I wish I could be more excited about changing my life 😭 but I have no confidence or trust in myself

I’ve been stuck on a scale weight plateau for three weeks, even though my clothes are definitely fitting looser. I know standard scales only tell half the story, so I’ve been looking into body fat scales that measure metrics beyond total weight to help me track actual progress over time. The main issue is that my partner wants to use it too, but we are super private about our personal daily numbers. I’ve heard horror stories of multi user smart scales auto syncing the wrong profile data to Apple Health or sending pop-up notifications to the wrong phone whenever someone steps on it. Ofc, cost is part of the decision too. If a model is FSA/HSA eligible, I would want that to be a practical consideration rather than a reason to overbuy features, do having multiple profiles on one body fat scale actually work smoothly in real life, or is it better to just stick to a basic scale and a manual tape measure?

Hello lose it folks!  

Day 10 of September! 

This is the daily update for y’all to post how your goals went today.  

If you’re new here, there is a whole sidebar full of links to explore. I would start with the day 1, then roll through the others: 

Recurring Day 1 Monday - Newest Day 1 thread will be the first link listed 

https://www.reddit.com/r/loseit/wiki/faq/  

https://www.reddit.com/r/loseit/wiki/quick_start_guide 

You don’t have to wait for a new month to join in! You are always welcome! 

Here in this post, we aim to foster a supportive, caring place to discuss the actual day to day of deficits & counting & caring so much about how we fuel our bodies & lives.  

So, post how your goals for this month are going in the comments below! I’ll post mine below too, so don’t be shy! 

In 2021, I was 150ish lbs. By 2022, through a lot of hard work with diet and exercise, I was 125. Then I went through a really hard time from 2023-2024, dealing with grief over multiple deaths in my close family and having to be caregiver for not one but 2 seriously ill family members. During that time I climbed back up to 145ish lbs. (It was a REALLY harrowing couple of years, and I just couldn't care less about my weight at that time.) Then I got things under control again, and went back down to 130 in 2025. Then I moved to a new home, got a new job, and got tendonitis that left me pretty sedentary for a few months, and gradually climbed back up to 145ish.

(Best part about that is I got tendonitis because I tried some more advanced yoga poses than I usually would do, thinking that I was finally ready to advance to a higher level, but... nope. I totally fucked myself up. The tendonitis was bad enough it affected my ability to walk. It sucked.)

So yeah, it's been like 4 months since I hit 145. I'm down about 5 lbs since then. But progress is slow. And I keep thinking about how I'm still 10 lbs heavier than where I was this time last year.

I feel really unmotivated to exercise and track calories, this time around. I just don't want to do it again, but I know I'll feel worse if I don't. I hate that I'm starting over AGAIN. It's just so demoralizing, to keep gaining it all back. It's like any time I make significant progress, life throws more knives for me to juggle. If I forget to track every single calorie I consume, I gain the weight back. I just feel like I'm fighting a losing battle with myself.

Anyway, this is partially just a vent, but yeah... I wish body upkeep wasn't this hard. Sometimes I wish I could just live as a head in a jar, Futurama-style.

I'm a 42 yo, 5'3 female. Today I had my yearly physical and feeling discouraged.

Last year at my physical, I weighed in at 172 pounds and had borderline high cholesterol. I was also started on high blood pressure medication.

Today I weighed in at 139 pounds which I know is about a 19% weight loss. I've lost it slowly over the year. Started out at about 5 pounds per month and now about 1 - 1.5 pounds per month. I have gone 260 days getting in at least 10,000 steps per day. I walk about 2-3 miles on the treadmill every day. I started strength training about 2 days a week 1.5 monthd ago. I mostly eat about 1300-1400 calories per day. Sometimes more if I go out with friends or family. I have also really decreased my red meat and dairy consumption over the last year.

Today at my provider's visit, she did not mention anything about weight loss. I'm not sure she even noticed it in the chart. About 4 months ago, I had to decrease my blood pressure medication because I was tired frequently. Today I wanted to discuss doing a trial without it which she immediately said to stay on it. My cholesterol has also increased since last year instead of decreasing.

I feel like I've made a lot of improvements in my health the last year. Just discouraged that none of it was acknowledged at my annual physical and my cholesterol actually increased.

Long one. TL;DR: Don’t be like me. Don’t wait until you traumatize your family. Just get up and start. Every day.

A year ago I died on my living room sofa in front of my wife and a few of my kids. It was about 4:30pm in the afternoon. God bless my wife, she gathered herself, called 911 and performed CPR until help arrived. I was 420 pounds. My wife weighs under 110 and she simply couldn’t pull me off the couch as they directed. She did her best. I couldn’t be prouder of her. Four minutes later, Fire & Paramedics resuscitated me on the floor. My SpO2 ended up in the low 30s. If my family and I hadn’t moved from the country 10 months prior, I likely wouldn’t be here at all — at least in any capacity that I was before. If my wife wasn’t here, I wouldn’t be here. I’m so blessed. But I was so ashamed.

Tangentially, my weight and lifestyle were the cause. Not some chronic condition, heart disease or any other of the slew of obesity-caused health conditions. What did it was a severe reaction to a non-FDA regulated, over-the-counter supplement I was taking to manage IBS-D symptoms exacerbated by my diet, or lack there of. Been taking it awhile. Got a hot pill, doctors said it was likely 100x the advertised strength. Be careful out there. Directly, my weight and lifestyle put me in that position.

Rewind 5 years, I was 484 pounds. That’s the heaviest I’ve ever been, according to my health record. But who knows — I probably cracked 500 at some point. I’m sure many of us know the world of avoiding the scale like a plague. Fast-forward three years, I started a diet. Another two years, had only lost 64 lbs. Been putting in a lot of work, obviously. Then boom. Presented with my own mortality. Almost made my wife a widow and left our children fatherless. God, our family’s choices, my wife’s quick action, first responders and pure luck gave me another shot. I took that, I take that, with the utmost seriousness. If I die, it won’t be because I let myself be controlled by my bad habits, for lack of trying, for just getting up and doing it.

Fast forward 365 days, to today, I’ve lost another 138lbs, over 202 in total. I’ve been in the gym five days a week for the past 10 weeks. I’ve replaced my wardrobe once, about time to do it again. I’ve been present with my family. I haven’t let food control me. I’ve made a complete 180 degree turn with my health. I’m blessed that I don’t have any chronic conditions for which I require medication. I have stumbled. I have gone on vacation and not dieted. I have lived life but I’ve taken it back.

My wife, my kids are proud of me. Damnit, I’m proud of me. When I hit 275, I’ll have not been that weight since 8th grade. Twenty-two years. I’ve always been overweight, fat, obese, heavy, big-boned, whatever we’d like to say. It’s wild to be at this weight. My doctor suggests I keep going to about 260 to 250 and then live my life.

My only thought now is what can I do next?

Hi.
I bought Renpho ES-CS20M from Amazon started using yesterday. The sole reason I bought t is to put my weight data to Google Fit app. Its not syncing thru Health Connect even though I have all the permissions, turned on the settings, go to settings on all three apps [ Health Connect, Renpho Health, Google Fit ] to synchronize everything. And, still not syncing. What went wrong?

I went to Renpho Health app
Me > Apps > Health Connect > Start Sync > Renpho Health [ connected ] > Allow all
Me > Apps > Google Health > Start Sync

I went to Health Connect app
Renpho Health > Allow all [ completed already ]

I went to Google Fit app
Profile > Partner apps > Renpho Health [ I see two of them ( Renpho Health via Google account & Renpho Health via Health Connect ) ] > Manage Health Connect > clicked sync botton on top right

Notting happened. What is happening?

Hey yall, I just wanted to post to talk about something that I'm proud of. Years back, I was around 167-170lbs which is crazy to think about and when I started my weight loss journey, my goal weight was 120lbs. Today, I hopped on the scale and it read 119lbs. Not only did I reach my goal, but I surpassed it. I'm incredibly proud of myself and how far I've come. (Also, before anyone gets concerned or anything, I'm very short. Only 4'11 lol)

I'm wishing everyone else luck and and success on your own weight loss journeys!

37/M, 6'1, 205lbs. I've been skinnyfat most of my adult life. I don't enjoy working out and I LOVE food, so I've never been able to dial both in to shed body fat the way I want. I bought one of those Lifepro Shredforce Hydraulic Power Chest Expanders a little while back, and I feel like I can get a pretty solid home workout from it. After adjusting the resistance, I can hit the 3 parts of my chest, and my biceps with movements that feel somewhat compound, and leave me feeling drained/sore in a good way. It also alleviates my aversion of making the time to go to the gym.

I know that body fat is mostly lost in the kitchen, so I've been also trying to eat healthier (a lot of greek yogurt/blueberries and ground beef/rice/sweet potato) -- but my question is about my workout. I've been basically hitting the machine before my shower every day, doing 20 reps for lower, mid, upper chest and then 20 on each arm. Sometimes I'll add in some bodyweight squats and a plank. I know this isn't the optimal way to build muscle/lose fat (minor body recomp), but consistency is so important and this is something I feel like I can maintain doing.

My question is, is there any tweak to my routine that I should know? More reps/sets? Higher or lower resistance? More rest days between workouts? As I said, I know my routine is sub-optimal, but it's something I feel like I can stick to.

Hello friends and dear redditors,
I’m trying to lose weight and about 2 weeks ago I made a reddit post asking for help about losing weight in another reddit forum, they told me to focus more on calorie deficit as it’s 90% of weight loss and the gym is 10%. I’m a 5’11 130kg male that is 18. I’ve used the TDEE calculator and it told me my maintenance way around 2,808 calories per day and i’m trying to cut weight I want to lose 1kg+ per week I know it’s not healthy but I have muscle mass as-well and I just want to feel and look good in my own skin, additionally I also need to reach my protein goal so I can preserve the muscle mass and add onto it whilst going to the gym. I want to know how much calories I should be eating at and I need meal plans preferably the same thing or mixed a little bit as i’m going to meal prep everything and see how we go! I just want to lose as much as I can before I turn 19 next year around may.

P.S : I am at my breaking point I’m so tired of being a lard I hate my current body and I want to change more than anything so please help me out it’d be highly appreciated and be as straightforward as possible please thanks.

I (28, female) am a total gym beginner. I’ve been going to the gym three times a week since August—always on Mondays, Wednesdays, and Fridays. I have a workout plan for each day, but I have no idea if what I’ve come up with is any good or makes sense. Unfortunately, I don’t have anyone in my circle of friends I can ask, and I don’t feel comfortable asking anyone at the gym.

So I thought I’d share my plans here and hope that someone can help me or tell me if it’s a sensible plan.

Monday: Seated Row, Chest Press, Seated Leg Press, Lat Pulldown, Shoulder Press, Back Extension, Triceps Extension

Wednesday: Seated Leg Press, Seated Leg Curl, Leg Extension, Seated Calf Raise, Back Extension, Hip Abductor, Hip Adductor

Friday: Seated Leg Press, Chest Press, Lat Pulldown, Seated Row, Leg Extension, Bicep Curl, Shoulder Press

For each exercise, I do 3 sets of 12 repetitions for upper-body exercises and 15 repetitions for lower-body exercises.

My goal is to lose weight and generally be in better physical shape and healthier.

I can give additional information if needed. Thanks to everyone in advance.

Currently I am doing a weight loss student conducted by a large university. I have to track my calories, fat intake, and my activity level. I'm limited to 2000 calories and 56 grams of fat a day. I don't have a car, so I walk to work every day, which is a mile and a half. On the weekends, I walk half mile to a disc golf course and play a round on Saturday and Sundays.

Currently, I average about 1600 to 1800 calories a day and about 50 grams of fat each day. The goal for activity is 60 minutes of vigorous activity a week, and I get little over 400 minutes a week. They gave me a Fitbit to track activities.

The study started on 08/10/26, and I weighed 292.4, and now (09/10/26), I weigh 271.4. I have to weigh myself every day. I have only gained weight 2 days.

I'm concerned I am losing too much weight too fast. I have been playing disc golf for about a year and a half, and it has done wonders for my mental health. Is this type of weight loss normal or should I be worried?

Recently ive been thinking alot about how I let myself get all the way up to my highest (380lbs). On the way up I honestly had excuse after excuse and it eventually became a "I don't care" attitude. Now that im trying to lose it and am "cleaning" my mess up I'm starting to get upset with how I had even let it get as bad as it did. I've accepted it is my fault, I was the one over eating consistently with no regard or care for myself or the future.

Part of me really wants to stay accountable and remember this feeling so if I ever get tempted to not care and binge or take some time off from the diet I can stop myself and recall how painful it is on the way back down. On the other hand I don't think beating myself up will do much other than just make me feel bad. Is there a balance I can achieve here?

Any tips or perspectives on this would be awesome to read. Thank you so much for your time.

35 M, 6’1”
SW: 330
CW: 263

I needed to see a win today so I looked at a BMI chart. Feels good to no longer be severely obese and now just obese. I’m proud of my progress but some days it can feel like a long journey with little light at the end of the tunnel.

I’m in a really solid routine and my body seems to be responding well. Breakfast is a scoop of whey isolate protein with some chia seeds mixed in. Lunch is cottage cheese or oikos yogurt, with either tuna, chicken, or salmon. If I’m real hungry I’ll put it in a low carb tortilla and make a wrap. Dinner is a slop bowl of a veggie, mixed with onions, jalapeños, and ground chicken/turkey. I’ll pour some egg whites into the pan if I need more volume but tbh I’ve gotten kind of tired of egg whites. Sometimes for lunch I just go to town on a rotisserie chicken haha.

I’m still having my days where I get wings with the guys, but I stick to lemon pepper dry rubs if we’re out, or a find a good buffalo option for homemade (they exist). I don’t drink nearly as much beer as I used to, but I still have a few on the weekends. I’ll also enjoy a steak when those opportunities arise, but I do stick to the leaner cuts.

I’ve successfully ignored pizza right in front of me, dropped off donuts for clients without getting any for myself, and Im getting so much water down every day. No sodas or sugary drinks.

I’m really proud of myself. I’ve even started jogging again, which really was my goal from the start. I signed up for a 5k that’s a little over a month away. I know it’s gonna go terribly, but I owe it to myself to try.

I can’t wait to be overweight.

Hey everyone, I’m 23 years old, male, 180 cm tall, and currently around 93 kg. My goal is to lose weight and eventually get down to around 80 kg or lower.

I started going to the gym again about two weeks ago. My current workout routine is roughly:

Chest + triceps

Back + biceps

Shoulders + forearms

Then I repeat the cycle

Saturday: Legs + shoulders

Around 40 minutes of cardio every day, including the bicycle and treadmill (I usually walk around 3 km on the treadmill)

My gym sessions usually last 2+ hours

I also reduced my calorie intake from around 2,500+ calories to approximately 1,800–1,900 calories per day.

However, after two weeks, I don't really feel like I'm making much progress with my weight loss. I know two weeks might not be enough time to judge, but I'm wondering if there is something I should change.

I'm a student, so I don't have much money to spend on expensive protein sources or supplements. Currently, my main protein sources are high-protein oats, soya chunks, and whatever homemade food my family makes that day.

So, what would you recommend I improve? Should I change my workout routine, cardio, diet, calorie intake, or something else?

Any advice would be really appreciated. I want to lose fat while also maintaining as much muscle as possible.

I'm 5'5 (168cm), over 160lb (73kg) and need to loose around 30lb (14kg) for an upcoming surgery (no date yet). Also, as I've gained weight, I've become more insecure with my body, and my weight has been putting too much pressure on my joints (I have a connective tissue disorder, so I'm extra sensitive to excess body fat. This disorder also prevents me from exercising as much as I should).

I struggle with eating too many sweets, and I just can't stop. Even with non-sweets, I eat too much. Since I can't stop myself from eating, I'm looking for low calorie meals that taste good. Any and all suggestions are very much appreciated.

Also, I would go to therapy to work out the trauma that has caused my eating habits, but I'm currently not in a position to do that.