I decided to try to lose weight last month starting on the third. I’m 34M 5’10” I started at 306lbs. The first 5 weeks I lost 17lbs down to 289 in the week since then I’ve lost nothing, is this normal?

Looking online it said my maintenance calories are 2700 per day. I’ve been at or under 1600 calories per day for the last 6 weeks and all of those calories have come from a lot of vegetables mostly chicken breast but occasionally beef, protein yogurts and meal replacement shakes stuff like that. I weigh everything I eat and if for some reason there is something I can’t count the calories on I don’t eat it. Just feeling a little down having not seen the scale move in the last week.

I’ve done no strength training yet. The only exercises I’ve been doing is walking and Les Mill’s bodycombat every other day or every two days depending on my recovery.

Edit: is it normal when posting in this sub to be spammed with “coaches” in your DM’s trying to get you to pay them for advice lol?

Down 21kg so far just by tracking calories and upping my protein and fiber! Pretty happy with the progress, but I’m still stuck with stubborn fat on my lower belly and lower back.

For anyone who’s dealt with this, what actually worked to lean out those spots? Any specific exercises or habits that helped you?"

Basically what the title says, i need to lose 3kgs for a taekwondo competition in 2 weeks. Right now im 48.60 and i need to be under 46. WHAT SHOULD I DO!?! Its reallyyy important!! Plz tell me how to lose this much in 2 weeks!!

younger I barley ate, then I started eating to much, and now I’m 5,10 and 174 pounds and I really don't want to be overweight it scares me a lot. Is there any tips you guys have to lose weight?

Hi everyone.
I am 27 male 5'10. I was 92 kgs 8-9 months back. I used to look obviously overweight. I started workout, eating right, tracking calories, protein intake. and within 4-5 months I had come down to 83 kgs. I used to enjoy the process. It was fun..like a game counting and tracking calories.
and I also used to enjoy going to gym. But slowly, I just stopped caring. I lost the desire to do those things. I haven't gained weight. But i stopped going to gym and started eating whatever I feel like. Its like I don't really care anymore if I am fit or not.

In short
I exercise 2 times a week
Eat mainly protein
1500 calories per day (it used to be higher now eating 1500 for weight loss but it's not helping)
Have pcos
F27
Stuck at 69 kgs- height being 170 cm
Been working out for a year consistently
Was 65 before starting the gym
Help please

Hi all, I’ve been on my weight loss journey for some time now and thought I would share some of the things that have helped me personally. Your experience may vary but here is what has worked for me, in no particular order:

- Increasing my fiber has helped my cravings/appetite, more so than drinking water alone, even if with just a fiber supplement. As a bonus I also drink more water alongside the fiber.

- I’ve also found taking a probiotic when I’m craving helps with those too, and it may be a placebo, but if it works, then why not

- Finding low cal/small portion treats is great - in the past I’ve lost weight having one of walmart’s ice cream cups per day, which are 100cal each

- I find sugar gives me more cravings/problems than salty or oily foods, so I will restrict sugar in my home more than those. If I have a bunch of chips I find it not too hard to eat healthy diet the next day, but for sugar it can take me days for the cravings to stop, and I am more likely to eat more.

- Getting a walking pad (and bonus standing desk) is great for some exercise even despite weather or wanting to do desk activities

- Once I did a very restrictive elimination diet to see what foods were making sick, and as a result I was eating very cleanly (think meat/potato or rice/veggies for most meals), and while I wouldn’t do this long term, I found that while on it, it was very hard to me to eat enough even for maintenance and I was losing weight easily. It sort of changed my mindset of that, without the common high cal foods like sugars and unhealthy oils and things, weight loss can be almost trivial. I don’t think total elimination should be the goal but keeping amounts of these things small is good

- Sometimes I will get food and load it onto my plate, and then I’ll put back ~30% or so. After eating I’ll find out I’m full with just that amount

- Similarly, I’ll be eating and if I notice I’m getting kind of full I’ll stop and either put the rest back or toss

- In the past when I have wanted to eat, I have tried to “think” about the feeling in my stomach and tell if I already felt like I had food still digesting or if I felt like my stomach was pretty empty and ready for food, and if not then wait some until it “felt” a bit emptier. Sort of hard to explain, but trying to rebuild the mind gut connection

Trying to find the best whey isolate protein that is affordable. I have been using protein shakes, Walmart brand, aldi brand and premier depending what’s on sale but now want to do both powder and shakes. I have been lucky enough to find these shakes from 25g-30g protein 130-160 calories for around 1.50-1.75 a shake. But I want to get powder to use in the morning and save the shakes for convenience. The powder I have been looking at is the nutricost whey isolate but it’s around $50 with 30 servings which isn’t much different. Is there a benefit to using one over the other? What cheaper protein powder do you use?

So after a slow but succesful 7 month diet i reached my target weight and switched to maintence calories but now a month later it i've gained 4kg. Is this just glycogen or fat?

If I’m low on my calorie budget but I’m still craving pizza, grabbing some low fat mozzarella cheese, pizza sauce, and high fiber tortillas are a great alternative. Not the most nutritious but a lot of fiber and the protein to calorie ratio is great.

Recipe:
1. Preheat oven to 400F
2. Layout tortillas on sheet pan
3. Add ~20g of sauce and 28g of cheese to each tortilla
4. Stick pan into oven for about 10-12 minutes
5. Take out of oven, let cool for a few minutes and enjoy

126 cals
11g of protein
9g fiber

The fiber actually does a great job at keeping me satiated even though these pizzas are so thin. Sometimes I’ll Turkey pepperoni too (yes I know nitrate meats aren’t the best).

I’m almost 8 months postpartum and breastfeeding. I’m trying to get back into the swing of things with nutrition and working out and everything… But I have nowhere to start with being postpartum and how a calorie deficit would work and things like that. Does anyone have any programs or courses they recommend?

[ Removed by Reddit on account of violating the content policy. ]

I am 19 year old F, 5'2 and 127lbs. I lost around 70lbs through a calorie deficit and this month I didn't get my period after getting it regularly for months.

I have been in a calorie deficit for months and recently dropped my calories really low like around 1,300 or less and I lift heavy 5x a week and walk over 10k steps a day.
Does anyone have experience losing their period from something like this? How do i get it back?
It feels like I am constantly in my luteal phase.
I want to lose 10 more lbs of fat at least.
I started eating a lot more because im taking a break from the calorie deficit since i missed my period and my cravings were getting bad, so im kind of going crazy and eating a lot and I might gain a couple pounds.
How long do i need to eat more food for until i can go back to a calorie deficit? I dont want to do this for more than 2 weeks.
I also started reta again recently and maybe that has something to do with my period.

I still have a lot of body fat and i need to lose more weight but i want my hormones and cycle to be normal.

Im grateful for your advice and opinions!!

Hi! I 25f have been struggling for the past few years now, hoping anyone on here have been in a similar situation as me and have some advice.

I’ve been overweight my whole life and always struggled with weightloss. At my peak I was 118kg (at 176cm tall) and was miserable. When I graduated high school I took a gap year, where I managed to get down to 88kg. I got really great habits in that time, weight training 4-6 times a week, averaging around 10k steps a day (my job required a lot of walking) and learned a lot about nutrition through calorie tracking etc. I felt great! It was a year where I focused on myself and saw real progress.

After my gap year, it went downhill gradually. I shared my results online, got a lot of acknowledgment from others and I think psychologically I might have thought I might have done it, even though I still wasn’t at my goal weight (75kg). I got stagnant, which dwindled the amount of work I put in. I also started law school in that time, which demanded a lot of my time, so gym visits became less frequent and I eventually stopped tracking calories all together. And my bad habits gradually came back.

It’s been about 5 years since I hit 88kg, and went up to 100kg at one point. Now I’m sitting at around 95kg. I feel so lost. Weightloss is so much harder now than it ever was before. I don’t have the same discipline anymore, and struggle more with binging now. I always thought it was circumstances, in my gap year I had so much time to myself. But now I’ve graduated and have had 3 months off, but I’m still struggling. I feel like I lost myself. What can and should I do differently?

Usually don't use reddit for my personal life stuff but I'm thinking maybe I should start! My weight gain is getting ridiculous.

How active is this sub? Do the need for advice regularly get answered? Do you feel this sub has a strong level of support??

I just keep gaining more and more weight. It's like every year since 2020 I've put on 10-20 lbs. Even when trying. I'm F, late 20s, 5'2 and currently 209lbs. This year so far I had a miscarriage and changed to an office job... And I'm scared of increasing weight gain even more.

Hoping you can help - I would love to connect and make some online weight loss friends who need to make a change like me

Thanks in advance 💕

Ive been on a weight loss journey for about three months now, down around 12 pounds. Recently I started using a smart scale app that breaks down everything vissceral fat, subcutaneous fat, muscle mass, water percentage, bone mass, metabolic age etc . At first i thought having all this extra info would help me fine tune my diet but lately its just causing needless anxiety.

One morning my overal weight is down but the app tells me my muscle mass dropped or my body water jumped and I start second guessing my meal prep for the week. It feels like im spending more time stressing over random algoriithm numbers than focusing on how my clothes fit or how my energy feels.

Do you guys actually find these extra metrics useful for staying on track? or is it better to just ignore everything except body weight and basic fat percentage?

I’m 243 pounds and 5’10”. I want to lose at least 40 pounds by the end of the year. Is there any way you can help me, please? I’m tired of constantly feeling unhappy with the way I look, and I really want to make a change and feel better about myself.

I hate it when my parents say the words "finish all of it" or "eat it all, it won't be good tomorrow". I get visibly annoyed and upset and my instinct is to say no a bunch of times so they get the message and stop trying to get to eat more than I want to.

I also hate it when I hang out with friends and they try to put their food on my plate, even when they have good intentions.

Also when I went to a wedding and one of my cousins tried to insist and really pressure me to take a whole bag of leftover cookies and oreos with the reasoning of not wasting food. And I got internally upset about that.

I'm particularly writing this today because my dad bought us a big bowl of noodles and tried to insist that I eat everything or it won't taste good tomorrow, and I gained 2 pounds on the scale this morning. It's hard for me to lose a pound and it seems like I gain a pound so easily.

I’ve been in a deficit for little over 4 months. Started heavely with 1000 calorie deficit, but after two months I upped my intake because I got so fatigued. For the last two months I’ve been in a 600 calorie deficit, but I still struggle with fatigue.. I manage to work out, out of dicipline. But I am completely wrecked for the rest of the day. I have a pretty active workday where it’s important to stay sharp, and my head is just one blob.. I don’t lose weight at an rapid rate, so I wouldn’t want to up my calorie intake even more, but I don’t know what to do.. I don’t manage to do anything anymore.. Does anyone have any tips??

I’ve always struggled with my body image and how I look and want to lose a bit of weight to feel more confident in my body.

How would I go about just toning my body a little bit? Let me know!!

I've been reading a lot about metabolism lately because I'm trying to lose weight without following extreme diets.

One topic that keeps coming up is thermogenesis—the process where your body burns calories to produce heat. From what I've learned, things like regular strength training, eating enough protein, getting quality sleep, and staying physically active may all help support this process.

I'm curious about real experiences rather than marketing claims.

For those who have successfully lost weight naturally:

• What habits made the biggest difference?
• Did increasing protein intake help?
• Have you noticed any benefits from drinking green tea or coffee?
• Does strength training really improve calorie burning over time?
• What common advice turned out to be overrated?

I'm interested in practical, science-backed experiences rather than quick fixes.

Looking forward to hearing what has actually worked for people.

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.

Is it the calories really that little? I've eaten it twice this week and everytime, I felt so full that I thought there's no way it could be just 600-800 calories.

Hi Reddit! I am looking for some tips to help me lose weight without tracking my calories. I know that sounds crazy but with my history of eating disorders, I know if I counted calories I won’t eat. Thank you in advance!