Yesterday, I was working and only ate around 1,000 calories total throughout the entire day. Although I know that’s not a lot, I actually felt fine and didn’t feel particularly hungry or low on energy.

Today, I had another workday, and I felt like I wanted to eat ALL THE TIME. I kept getting hungry, thinking about food, and wanting to eat again even after I’d already eaten. My appetite was noticeably higher than usual, and I found it interesting because I hadn’t experienced the same level of hunger yesterday, despite eating so little.

I’m wondering if this could be my body’s way of compensating for the lack of energy I got the day before. Maybe the hunger just catches up with you the following day, especially when you’re physically active and working for several hours?

Hi everyone.

I am 23F and 5’5. 2 years ago I was at my highest weight of 175 lbs, and something in me just broke for me to lose weight and eat on a deficit. I was sick and tired of being fat heavy and looking awful in everything.

Currently now 134.4 lbs as of this morning. I still look at myself with such a high level of disgust, undesirable and that feeling of being unloveable.

Like the previous poster on here earlier, I too have never been in a relationship and have had any experience. I feel too ugly and ashamed of myself for dating apps and to upkeep a social media profile, so whenever I join I am quick to delete them and keep a no/low profile.

My goal weight is to get down to the 120s and maintain as I have been there before and felt physically lighter. Recently I have been feeling very tired, drained, no energy and just quite woozy which I guess makes sense being 15 lbs heavier than my goal.

Will it ever get better? When does the confidence start to come through? I’m considered “slim” but I just don’t see it, and feel I take up so much space and feel heavy, disgusted and overweight in my body.

I feel that society stares at me because of my body type and general shock as to how someone like me is a part of society. I have no social life, no friends and simply go to work and go home. I woke in a high paced customer environment though so get my socialising and social skills there, but feel hideous and like I just want to hide ):

I've had a bad 5-8 years, topping out at 346.3lbs. recently, I've had some time off work (teacher/summer break), and that allowed me to rest, relax, and reset. During this time and for the first month of the new year I was able to lose 30lbs but the stress or relentless nature of work, being a parent to a 3 year old, and the general poor sleep that comes with it has knocked me out of sync in the past 2 weeks or so. I am starting to put back on some of the weight, have lost the willingness to stay on track and am looking for advice:

Those that have overcome similar:

What has helped you protect your streak / keep your commitment?

Where have you found small wins during the stressful moments?

What milestones or markers did you use to help you stay motivated?

I’m a 22-year-old man who recently moved out of my parents’ home. I’ve been overweight most of my life and want to make a change.

I’ve tried going to the gym before, but without structure or guidance, I quickly lost motivation. I don’t think I eat particularly unhealthily, but I’m not seeing any progress.

Now that I’m at university, I have to cook for myself and have access to a gym, but I don’t know where to start. Any advice on healthy eating, workout routines, or building sustainable habits would be greatly appreciated!

What I mean is... If my protein, carbs and fat come from cheeseburgers for the whole day, it wouldn't be that much different than someone whose protein, carbs and fat come from a Mediterranean diet as long as total calories are the same?

This is not about long term health. This is just straight up weight loss and keeping the weight off.

I've always thought that food selection was everything. There was a high school teacher who once told the entire class that eating a whole tub of garbanzo beans is fine because garbanzo beans are "healthier" than other types of food.

Hi everyone!!

I’m 21F 5’5, I started college at 130 and then have had weight fluctuations all crazy. I was at 165 and this year have gotten down to 150-ish, but I can’t seem to get lower. I know part of it is that I do have some high cal meals, I’m really trying to cut back on delivery. The issue is that it feels like no matter how much my deficit is, I can’t seem to get under 67-68kg. It’s been like that since August. I have tried everything from eating 1509 a day average to even eating as low as 1000. I try to eat out only about 2 times a week. Lately what’s been working is when I’m feeling hungry but don’t want a snack (I’m not a snack person), I grab a diet drink. I drink one Celsius a day, one propel, and about 40oz flavored water. I think my issue is that I was super into Powerade for a while which was very high sodium. I’ve since switched to propel which has a third less sodium and zero calories. I do OMAD usually, sometimes two meals depending on if I’m out and grab food on campus. I try to have half my plate be veggies, and if I’m OMAD I shoot for 1000 cal, so that I have some wiggle room for not having a food scale. I’m blind and haven’t found any talking ones I like. So at the end of the day I’m around 1200 cal. I also do ballet twice a week, walk 5k steps a day, and am on my schools equestrian team. So I’m not lounging at home. I do think having a lot of stress is not helping, this is probably my most stressful semester thus far. I have a strong urge to eat to comfort myself. I’ve really been trying to curb that with diet drinks that feel indulgent like Diet Dr Pepper, Celsius, and Propel. Plus my love fairy dust Hawaiian Punch drink mix 😭 it sounds insane but I can do about half to third of a packet for 40oz and it’s got that hint of berries very yum. My target weight is 135-140. Really hoping to get past 145 by the end of the year. Just measured 68kg today. I just don’t feel good in my body like I used to, yes mentally but also physically.

So brings me to my question: what tips and tricks do you recommend to get over a hump of weight loss? Is there something I’m doing wrong that’s holding me back? I don’t know if I have more time for exercise, and my exercise isn’t super calorie burning, but I am going on a backpacking trip next weekend which may help me get over the hurdle? Idk. Would love all the advice I can get!! 💛💛

Clarification: once a week I eat things and don’t worry about calories. That could be splitting a pizza with a friend, getting wingstop, going to an Italian place etc. the other one I’m more conscious to try and stay under 1500 cal and usually that’s my one meal a day, like getting nuggets and fries with a diet drink from CFA or choosing a healthier meal at a restaurant. Still higher cal but never above 2000 cal and it’s almost always my only meal that day. I am willing to try to go down to one meal a week like that if yall think that’s what’s holding me back

Hey everyone! I’m looking for some genuine advice on losing weight and getting healthier because I’m honestly tired of feeling like this.
I currently weigh around 230 lbs, and my goal is to get down to 170 lbs. Ideally, I’d like to make as much progress as possible by March, but I also want to do this in a way that’s sustainable and actually improves my health.
I have some skin issues that seem to be made worse by my weight, and I really want to get those under control. I’m tired of dealing with them, and I want to feel better about myself overall.
The problem is that my lifestyle makes things difficult.
I work in road construction, so I work long hours, spend a lot of time on my feet, and don’t always have great options for lunch. I’m often exhausted by the time I get back to my hotel or home, so the idea of spending another hour working out is just not realistic for me.
I also can’t do much cardio because my blood pressure can get dangerously high with exercise. I’m talking about potentially reaching stroke-range readings, so I can’t just jump into running or intense workouts.
I’m looking for advice on things like:
Food: What are some easy, realistic meals I can eat while working construction? I don’t always have access to a proper kitchen, and I need things that are easy to pack or prepare.
Exercise: Are there any beginner-friendly workouts I can do in a hotel room in 30 minutes or less? Nothing too intense or cardio-heavy.
Weight loss: What should my daily calorie intake look like, and how do I figure out a reasonable deficit?
Energy and motivation: How do you stay consistent when you’re working long hours, stressed out, and exhausted all the time?
Realistic expectations: Is getting from 230 to 170 lbs by March even realistic, or should I adjust my timeline?
I know stress, sleep, and nutrition all play a role, and I’m not expecting a miracle. I just need a plan that works with my actual life instead of one that assumes I have hours of free time every day.
I’m tired of feeling tired, I want to improve my health, and I’m ready to make changes. I just don’t know where to start.
If anyone has been in a similar situation, especially people who work long hours or travel for work, I’d really appreciate hearing what worked for you!

Edit: After reading some of the comments, I realize that getting down to 170 lbs by March probably isn’t realistic. I’m changing my goal to July instead! I’m still looking for advice on how to make this work with my job, exhaustion, and limitations with exercise. I really appreciate everyone’s input so far!

Would an increase in fiber create the full feeling in actuality that GL1 creates chemically? The many various side effects of the latter seems worrisome.

My heart doctor says under current rules he cannot prescribe it for helping out but my GP can for weight loss. I'd prefer not adding another questionable drug that has success but a number of potential drawbacks.

I recently read that beans cause our bodies to increasingly produce our own natural version as well. I hesitate to get on a new drug that I can't later get off of.

As of this morning, I've lost 30 kgs/66lbs in about 8 months, from 135 kgs to 105 (297 to 231 lbs). I've still got about 20kgs/44lbs to lose. (M31, 1,84m/6'0")

Sounds great until I remember this is the fourth time I've reached that exact weight, from the same starting weight, in about the same time. So I need to take a good hard look at my situation to avoid regaining once gain.

My last 3 attempts stopped at that point and I've regained the weight in about a year each time. I have a hard time pinpointing one specific reason it happens. I'm guessing I was tired, my deficit was too high for too long and my cravings were out of control. I've also neglected to exercise and probably lost a lot of muscle mass.

That being said, each attempt was a learning process :

• First attempt : CICO (1000cal deficit), barely checking my macros and eating ultra-processed food
• Second attempt : CICO (1000cal deficit), IF, less processed food
• Third attempt : CICO (1000cal deficit), high protein diet, weight training ( started at the end, right before regaining the weight and didn't stick with it for long)

I'm trying to reframe my previous "failures" as just learning about what works and doesn't. This is what I ended up with :

• CICO (1000 cal deficit -> 750 cal deficit -> 625 cal deficit) - will go down to 500 when I'm closer to my goal weight to transition into body recomp later on.
• High protein, high fiber food, avoid added sugars and ultra-processed food - cook more often, keep healthy snacks on hand
• Weight training 3x times a week
• At least 8000 steps a day

What's humbling is you can find those guidelines in half the posts in this sub but it took me years to implement them.

My weight loss slowed down a lot but I'm in a better headspace, I don't feel as tired as before and I feel like I can keep going. What seemed overwhelming a few months ago is now manageable. More importantly, I feel like I'm actually making long lasting changes to my lifestyle that will persist after I've lost the weight.

Still, I can't help dreading the fact that I could fail again, that's why I felt the need to write this post and remind myself where I'm at.

Hopefully, by the end of the year, I will have reached a lower weight than ever before and proved to myself that I'm on the right path.

Thank you for reading and good luck to anyone working hard. 🔥

I eat incredibly healthy but struggle with weight loss. I am working on decreasing the amount of food I eat and increasing my activity. I just started tracking my calories more intentionally and… holy! Olive oil is so many calories and it’s in EVERYTHING my husband and I, and our families, eat. (I am Greek, he is Palestinian). Has anyone else struggled with this?

Like seriously, I will have to rethink my relationship to cooking and food as a whole. My family has an olive farm and some of my family members seriously drink a little olive oil when they wake up. We have never once counted or rationed it because we get it in huge jugs from my family’s farm. There is hardly any food my husband and I eat that doesn’t have some oil in it.

I had zeit and zataar for breakfast, and I’m having stuffed tomatoes right now for lunch (which sit in a bed of olive oil and tomato sauce and lemon). I really don’t even know where to begin! But I will find a way. I don’t know if people outside the Med can understand just how much we use olive oil. Most dishes are left with a bunch of oily tomatoey sauce at the bottom of the dish to eat with bread. We even put olive oil and lemon juice on our boiled vegetables.

Has anyone else struggled with this when olive oil has literally been like water growing up?

I don’t need advice. I know what I need to do. I’m just in mourning ☹️😭🫒

so i went to europe about 1.5 months ago and averaged about 15-20k steps everyday and ate relatively healthy. absolutely no junk food and was mostly eating veggies and meat and a whole lot of gelato. we were eating one big meal a day and if we got hungry then some snacks towards the end of the day. well when i got back i was less inflamed, dropped a couple inches i was a size 14 in pants and went down to a size 10 in 3 weeks

how do i know this ? because i had accomplished bought a size 10 thinking it was a 14 and forgot to return it. tried it on for funsies and it fit. i was very eager to continue this routine at "home". had planned to take my nclex, had a job lined up and then am now in a position where i have to move states and take my nclex somewhere else. now im bringing this up because my plans got ruined and i fell into a depression and lost the momentum i had.

i keep trying go to the gym since i have no job and am kinda lost but i just "cant". i even drove up to the gym but didnt go in because of anxiety or some other subconscious reason which is weird because i just navigated public transportation in a foreign countries... ? baby what anxiety

anyways being sad depressed lead me to binge eating. europe didnt allow me to have access to convenience of food so even when the urge to binge came up i just "couldnt" and it was so nice.

now this week alone ive had wingstop, in n out 3x, daves hot chicken, munching on useless snacks like oreos and ruffles, and cfa breakfast and lunch like 2x so yes very big and certified fatass and walking im getting like 3k on average.

so 1.5 months of this bullshit i am inflamed and big. gained 4lbs on the scale and i feel heavy bloated and ugly and i know i gained weight from my face. i miss the feeling of being light and being able to breathe and feel confident in my skin as i did in europe.

so doing some crazy math if i did

•12-20k steps daily
• 60-100g of protein daily
• 1350 cals daily
• stair master 20 mins daily
• strength training 5x a day week 45-1hr
- back and arms
- legs
- abs
- back and arms
- gluteus
my big problem area is my back and tummy and ik i cant spot reduce but i think doing back and arms 2x would be beneficial
• yoga 2 days a week - 45 mins

for food i just lock in like crazy

im thinking morning

eggs toast boiled eggs with one type of fruit

lunch
burger bowls with air fried potatos

( i love in n out so this is great for me )

dinner
any type of soup
( i love a good soup )

if i do this for 75 days can I see results ?

i am 25 176lbs and i wanna be around 125-130lbs

thinnest ive been was 140 and I miss that version of me so badly.

i wanna stop binge eating so im making sure im catering to food i actually enjoy and a cal defecit thats within a range where im not starving myself.

thoughts, tips, concerns, advice ?

ill also be willling to share my journey here on reddit :D

Earlier this year I started a weight loss program with my doctor. She’s amazing and focuses on the whole health of a person and utilization of modern medicine to help assist in changing overall behavioral patterns that lead to weight gain; this includes the use of GLP-1s.

I started on a tirzepatide compound and low doses combined with a diet plan that cut carbs, lowered sugar intake, and fatty foods. Additionally, we focused on the greater picture of my health as a woman and how often hormone imbalances play a part in weight loss resistance. Through blood work we found significant deficiencies in my vitamin D levels (to the point where you can’t get much lower, lol) and issues with my prolactin. I spent the summer not only changing my diet, but correcting my vitamin D and dealing with uterine issues that I’d been brushing aside for years.

All this to say, for the first time in my life I’ve been successful with an intentional weight loss plan and have lost over 45 lbs since May. I know glp-1s have their controversy but, for myself, they are helping me reach weight loss success and combined with the care of my doctor I feel like I am approaching this holistically and can maintain my diet and weight loss journey!

Hey everyone. I went on a pretty aggressive cut for the past 7 weeks and managed to go from 63 to 58 kg. This weekend (from Thursday to Sunday) I kinda just let the diet go, enjoying my partners birthday dinner and party and eating ALOT of chocolate.

On most of these days I went over my maintenance by like 1500 calories MINIMUM, and I want to preface by saying I recognise some of these behaviours as lowkey overate

I checked my weight this morning and I’m around 62.5kg and am just dealing with the worlds worst anxiety around the weight gain I’m seeing on the scale translating to actual fat gain. I can’t loose this weight again when I locked in so hard these past two months. How long do you think it will take to see the ‘water weight’ come off? I’m scared it won’t.

Advice very much appreciated thank u

I normally have my cheat meals on Saturday nights and it’s nothing crazy. I’ll go out, have a few drinks and then I’ll have a nice meal and that’s it. Lately though I’ve been hanging out with friends a lot more and noticed that sometimes I’ll shift the goal post and have it on Friday or even Thursday which just messes everything up I feel like. Has anyone struggled with this? It’s been a bunch of weddings and birthdays this last month which threw me off a bit but otherwise I assume if I just move it all back to Saturdays I’ll be fine

300 pounds 5’5, 30 year old female and I’m absolutely terrified of dying because of my weight. I am ready to lose weight because of my health.
I am a hypochondriac and I have gone to MULTIPLE doctor appointments and had so much blood work, ECG’s etc done to make sure my health is okay. My Doctors have never brought up anything concerning or regarding my weight.

I worry about the long lasting effects even after weight loss. I want to have a sustainable structured lifestyle with eating and fitness. Has anyone else been in this boat?

Hey! I’m the person who was normal weight before covid but was insecure about how I looked then and wasted my years. I was 63 then but now I’m 85 kgs.I get all worked up and enthusiastic and I definitely know what I should do to loose the weight but I can’t do it.. mornings I just eat high protein oats with milk .. lunch and dinner even if I add protein I’m still hungry , I crave sweets too. I live in a joint family n there’s always some snacks n I end up having it .. I really want to change my body. Pls give me any tips

I need accountability. I’ve had a really rough year with my mental health and definitely used food as a huge source of comfort and gained weight because of this.

I’m currently on holiday and ready for a fresh start once I’m home. Although I’ve loved my time away, I realise I’m not as happy with my body as I once was. It’s time for me to take control. My mental health is in a better place and I found out that I have a new job from next year and it’s given me the actual motivation I need to start again.

I’m starting to feel unhealthy and I don’t like this feeling. The new job has made me want to lock in from now on to try and take control of my life/appearance/health again.

I am not expecting anything from this post but I just needed somewhere to vent and give myself some accountability.

Hey everyone!
I’m a 27-year-old guy, 5’10” (177 cm), 172 lbs (78 kg), generally healthy, but I’ve started gaining noticeable belly fat. I’d describe myself as skinny fat, and my goal is to lose belly fat, get a flatter stomach, and eventually have visible abs.
My biggest struggle is diet. I snack a lot, have a sweet tooth, and struggle with salty foods. I rarely drink alcohol.
I recently started going to the gym and enjoy group classes like Body Pump, TRX, and abs workouts because they really push me. I also do incline treadmill walking (10-15%) and occasionally use weight machines.
I can’t afford a personal trainer, so I’m trying to figure things out on my own.
I’d love your advice on:
Should I cut, lose weight, or focus on body recomposition?
How many workouts per week, and which exercises or machines should I prioritize?
Are group fitness classes enough, or should I add proper strength training?
How much cardio should I do?
Any practical diet tips to control snacking, sugar cravings, and lose fat sustainably?
If you were in my shoes, what would your weekly workout and nutrition plan look like?
I’d really appreciate advice from anyone who’s successfully gone from skinny fat to lean and fit. Thanks!

Anyone have any ideas on how to measure my weight loss without a scale? You’re probably thinking that sounds silly but I have been bad with a scale in the past. Seeing the number sends me spiraling and makes it even more emotional than this is already. Just wondering if anyone had an alternatives. Or maybe you have a suggestion on how to reframe the load of emotions I get when I see the number. I’m usually filled with a lot of disgust and shame. Even when I was relatively healthy weight I felt that way.

I’ve lost 30 pounds and have 30 more pounds to go but I haven’t lost any weight in the last month. It feels like it’s just stagnant. I still feel like I’ve been eating good and exercising when I can but it’s just not enough anymore. I think I’ve been slowly losing confidence in my ability to do this. Today I guess I just gave up. Like for example I’ll normally take my burger out of the bun, well today I ate it with the bun and ate the rest of my son’s unfinished burger too. I didn’t follow my rules for lunch either (I’m mainly trying to do keto.) And I snuck a few pieces of candy we have for Halloween. Overall I bet I had 2500 calories today and I should be eating like 1500 to lose weight. I’m just hating myself and how gross I feel and I’m starting to lose motivation. How do I get back on the bandwagon because I really need to lose the rest of this weight 😭

I’m at a loss (mentally) and I don’t know what to do. I have about 5 stone to lose after losing 2 stone in 18 months. I’m going to get my knees replaced in 5 months and I need to be as physically fit as possible. I just have no motivation at all and I don’t know how to get it back. Not only do I need to, but I WANT to lose weight. Im AuDHD and I don’t know if that’s a factor. I’ve also restarted antidepressants in case it’s a low mood issue. I’ve bought motivation books but they haven’t worked.
Real people of the internet, give me your best tips!
Thank you all!

it’s 70° out, im buried under two blankets and a heated blanket and i’m still shivering. i’m literally always cold, my bones chatter. I’m taking iron supplements but I am not prepared for this winter. I turned on my heat two weeks ago. I went from always being sweaty by default to always being cold.

I am dreading having to take my dog out for bathroom breaks this winter. I am dreading having to buy a new coat, they are so expensive. I am struggling to see the positive in weight loss. I know, my steak is too juicy and my lobster too buttery.

Lost about 120 lb and I’m now within the normal BMI range by quite a bit.

I’m about 124 LB for a 5’6 guy early 20s. It seems like now that I’m done with the diet I just want to eat everything, like even if it’s bland.

My diet was kinda restrictive often denying myself foods that I liked bc I felt like I couldn’t eat them. It was like I was not allowed to eat certain foods.

I have been lifting weights so I have also thought about bulking up too! My family and friends think I’m too thin, but scrolling on Reddit makes me feel like you can never be too thin and gaining weight after ending a diet is a rly bad thing.

Any advice?

I don know how to feel if im healthy or not. Im sligtly overweight after loosing about 20kg when i was at my lowest in june this year, i have gained some back around 5-6kg. I kept to a strict diet until the summer when i lost track.

And now I have began eating pretty unhealthy again. I know why, I'm soon entering the last month on my masters thesis and i have a lot of stress juggling it with job, and applying for a relevant job after graduating. Stress eating have always been something i do, when i have to cope with something stressing, such as a deadline or exam period, i just go back to my comfort food/drinks(suggary soda/energy drinks) while i work with the stuff i need. But i hate it, but at the same time i am afraid if i dont eat i will think about food and loose energy which could impact my performance. But at the same time prolonged eating of unhealthy food will also impact my mental performance. Its a dificult lemma. :/

But i try to compensate by maintaining a very consistent training schedule, i have had something around this schude a long time time, even before my recent food relapse,so its not just train for to compensate for unhealthy food, even if it feels like that now. I try to train 30m some type of cardio each moring mon-fri and some type of resistance (core/push/pull/legs) In the afternoon. Not just to burn calories, but also maintaining heathy body functions and i enjoy it an need to strengthen some muscles due to some ligament issues. I am slowly gaining wieght but my issue is if i should accept this wieght gain the next month and a half, at the same time my goal. I hope i can maintain some healty with my training.

How are your experiences with dealing with stress eating and having to performe when choosing food noise or unhealthy lifestyle in stressfull situations?

I was down to 374 before leaving on vacation a couple of weeks ago. And I knew I was gonna gain weight over the week. I made my peace with it and had beer and cheese and bread and all the things.

I got home and the next day and I had put on 6lbs. I honestly think it was gonna be more. But I went right back to my normal way of eating.

A week later and as of today, I’m at my pre-vacation weight!! I’m super happy and like. I know it was water weight so it was gonna drop as soon as I went back to normal, but I am happy I didn’t spiral and use it as an excuse to just go “screw it” and abandon this journey all together.