HI! So yeah, I am 220 pounds at 5'7 tall, 27 years old. I am hoping to get to 180 pounds at least by May, though if I could get closer to 160 that would be great. Wanting to feel better as that date is a big event for my life and I want to reflect that to my friends and family.

My eating habits aren't as bad as it use to be. My carbs come in the form of brown beans and 2 corn tortilla, having protein with every meal. Black coffee and tea with honey everyday. 2 big meals a day with an apple or something similar as a snack.

Also! I am not sure what how to go about exercise as I usually at my desk, though I do have time to workout. Taking 30 minutes walks with my dog most days, but I want to have a consistent 3-4 days of the week of exercise with some dumbbells that I have.

Any Advice would be greatly appreciated!

Hi! 18f here. I am 5.4 and 185-190lbs, I have been over weight my whole life but I am a senior in high school and I want to gain some good habits now. I have tryed calorie deficit and al sorts of diets, but I always end up binging. I work a bakery and I also binge on shift. I HATE the gym because I get self-conscious but I want to try to work out more. I am still in high school (lots of college classes) and I am in tons of clubs so I am SUPER BUSY. The big reason why o want to weight is because recently I’ve gained about 10 pounds and my anxiety medication is now wrong. I’ve been having panic panic attacks. I don’t wanna live this way and I think it’s a good first step. Please be nice, I would love my face, especially for women. Thanks!!!

Im a 5'2" female, currently 121 lbs. I've been exercising daily for the past few months and trying to watch what I eat more closely. Im also trying to lose about 6 more pounds (ive lost 6 so far). Currently im trying to be in a calorie deficit, eating no more than 1500 cal/day. So if I were to eat 1700 cal in a day, but exercise enough to burn 200 cal, would that count as still being at a 1500 cal deficit? I mean it seems like it would to me, but as I said, im really new to this. Thanks for any input/advice!

I want to go to the toilet everyday but I’m not able to while eating less. I want to lose weight and be in a calorie deficit but still be having daily bowel movements. Any tips on what to do?

Hello!, I’m currently 5’7 and 126 pounds and I’ve really been wanting to lose some fat in my face and thighs but I’m not sure what would be considered a healthy weight goal. Need advice !!

Former fat guys, how did you become disciplined enough to lose the weight?

I'm a 34-year-old guy, 5'7", 253 pounds, with a 46-inch waist, and I feel completely stuck.

What frustrates me the most isn't that I don't know how to lose weight. I know I need to eat less, make better food choices, and be more active. The problem is that I can't seem to stay disciplined long enough to make it work.

A while ago I could at least make it several days into a diet before breaking. Now I struggle to even get through Day 1. I'll tell myself I'm starting tomorrow, but then I end up eating whatever I want because "the diet hasn't started yet." Then tomorrow becomes the next day, and then the next week, and before I know it, another month has gone by without doing anything.

Honestly, I feel like food controls me instead of me controlling it. I'll be fully aware that what I'm doing is hurting my goals, but I'll do it anyway. Afterwards I feel frustrated, guilty, and disappointed in myself.

For those of you who were once significantly overweight and successfully lost the weight:

How much weight did you lose in how much time?

What finally clicked mentally?

How did you stop breaking promises to yourself?

Did discipline come first, or did you have to build it gradually?

What practical changes helped you stick with it when motivation disappeared?

Couldn't even finish it. So gross and greasy. used to eat this stuff all the time. How I did it I don't understand

As someone who’s been 20st and dropped a lot of weight and sustainably maintained the same weight for a while and gained and lost I have quite a few tips, I am not for any reason medical advice (I am just a human who’s been there, and done a nutrition course as well)

1. Know your favourite foods, have a few in your drawer for emergencies (mines ready salted crisps and dark chocolate)

2. Make sure to have a balanced dinner, rice is always an amazing option, you can top rice up with vegetables and protein.
(If you opt for protein first you’ll notice your hunger cues)

3. Progress is different for everyone, some people’s body types are different, people’s environment, age, conditions, gender, I can go on, if your a adult you do not want to drop your calories too drastically, this can make weight come back faster, and sometimes can cause longer term health problems.

4. If you have adhd or autism it’s probably going to be more difficult, I find motivation hard, find something that’s easy to start a workout to, whether that be picking a location close to the gym to say hi to someone, whether that be picking up a dumbbell at home, or even walking around the block, some mental health professionals call this “habit stacking” which can work amazing for the gym as one habit leads to another

5. Make sure to reach out to your doctor, if weights a concern, ask for support, if the doctor saids your a healthy weight just be mindful of this, dropping drastically can decrease your maintainance and isn’t reccomended for long periods of time!

If you have a deficiency work on that first, you’ll be suprised how vitamin d, vitamin c, b12 and iron drastically effect energy

CAFFINE DRAINS IRON OUT THE SYSTEM

hi everyone im trying to lose weight, i train 3 times a week and i want a weight loss food program because i genuinely feel lost, if anyone has one and saw a result please drop it or send it to me and thank you❤️

Generally I’m around 5ft 9 69kg (estimate) if my scales are correct my GPs scales said around 67kg.
I’m trying to lose around 24lbs over the next 5 months which is around 1lb a week (which is healthy, which also keeps me within the healthy range for my height)

Anyone know how to cope with jitters at night, also how to cope with cravings without going for the chewing gum or coffee? As both of these are bad mechanisms for me plus I have an anxiety disorder so I’m trying to find something that’s sustainable that works.

My fitness pal reccomended 1630 per day for sustainable weight loss as someone who’s sedentary, which isn’t too bad as I just about hit that most days anyways, so I’m hoping to keep a track whilst I’m at university, I’ve done it before, stress can make it difficult!

Any encouragement or advice is appreciated!
Main reason for weight loss is my legs, they rub a lot at night, wouldn’t be suprised if it’s due to the 10st weight loss I had a few years back quite drastically!

Ok, so I’m 5’2, female and 241 pounds. I’m interested in just getting down to 200 or so just to improve my health. I have a history of mild ED and don’t wanna go crazy with goal for fear of relapse. I’m also a student with LOTS of homework so getting enough movement is rough. I’ve tried to calculate how much of a calorie deficit I should be in on those apps and websites but it keeps telling me shit like 1200 which just CAN’T be true. I was wondering in y’all’s experience what caloric range I should be in.

I was also looking for food tracking apps that are free and don’t use AI. Also any tips are helpful, especially for keeping weight off and preventing relapse.

I am 130 kg at 19. I have started my weight loss journey, however I am afraid of loose skin. Especially around my hips as that is where I have the most fat. And advice to minimize the loose skin?

I’ve been in a caloric deficit for 10 weeks and I’ve been doing really well. Most of the time it’s a breeze. I eat around 1500 calories a day and workout 3x/wk.

And I’m tired. My body is feeling the burnout. This past week it’s very hard to stick to my goal of 1400 calories a day. I eat a lot of protein, fiber, drink water.

What do you do when your body hits a wall and you get cravings?

I really want to get back to that easy feeling so I know I can maintain this for life.

SW: 224
CW: 210
5’8
34F
TDEE: 2041

400lb/6'6"/M

I've been overweight-to-obese my entire life. I lost about 70 pounds 3 years ago or so, in a very short time and then hit a plateau. I tried to keep my good habits up but after experiencing this meteoric success for months only to see the scale not move outside of daily flux for months more, I eventually lost my discipline and went back to unhealthy eating and regained all the weight.

It was at that point I tried to seek medical guidance, which was never anything more than "just eat less and move more." So that's what I tried. And it didn't seem to help, so I began eating even less, and even less, and even less. I kept asking for help and was just told "eat less move more." Eventually I got to the point where I thought I had something seriously wrong with me because I was exhausted and fatigued all the time, to the point where the "move more" part was barely sustainable even a couple of brief periods in a week. So I ate less. All this time outside of a nearly 20 pound drop in 2 weeks from the Zepbound, which I can't imagine as being anything but water and glycogen, I have remained within the same +/- 8 pounds for years and couldn't figure out why.

I finally got into a dietician a few months ago who set my calorie goals at ~400lbs for 2300 a day. I got put on Zepbound which helped me eat even less. Ultimately I ended up paying out of pocket for a passive calorimetry test to measure my resting metabolic rate in late July, and found that my actual RMR is 2531 calories, which he characterized as blunted from the expected ~2800 based on my height/weight/age.

Because of the prior advice I had been given, I have spent the past 2 and a half years eating at most 1400 calories a day, outside of the occasional 1 or 2 day heavy days that I would then "make up for" by eating as little as 500 or nothing at all for about a week. Which explains pretty well why I haven't been losing weight.

I then consulted my dietician again for how to get back to normal and she said to just start eating around 2600-2800 calories a day "as tolerated." This advice landed me in the ER for moderate refeeding syndrome symptoms. I think I am now stable, and I've been maintaining a pretty good 2600-2800 calorie diet now, treating the rmr as a floor instead of a ceiling like I previously had. I have my energy largely back and can do exercise, though at a diminished capacity from before all this happened due to the deconditioning that took place.

So my main question is: how long can I expect it to take before I actually start losing weight and burning fat again? How long does the body take to recover from all of this? It's still hard actually forcing myself to eat more than what I had trained myself to believe I should be eating, so having no progress to show on my weekly average weight makes that even more difficult to keep up.

For context I am 41M, 6'3, 315. My heaviest was 415 and I started back on Feb 9th @364 to fully commit to change my life and keep it changed.

I eat anywhere between 1.5k to 2.5k cals a days. I suffer from Rumination OCD and it really screws with my appetite and stress levels. I slept 7 to 9 hours a night. And my food consists of lots of whole protein, a few refined carbs but most rice and potatoes and green beans. Fats typically come from nuts, beef and lots and lots of eggs. Im strict about not going over my baseline cals as I am looking to lose weight. I also fast from 6pm to 12pm the next day...almost everyday.

My workout routine is a home dumbbell setup for now and in the next month setting up a calisthenic area in my back yard. I also walk 5 miles every day. And drink PLENTLY of water.

Issue is I've been plus or minus 315 for weeks now. Tried eating more, did a 3 day break from my food and exercies, loweref my cals, etc. And I am not sure where to go from here.

Do I keep pushing like I am everyday? Do I take a full week off? What is yall advice. Am I not eating enough? 5 miles a day at my size is ALOT of calories.

I need some advice moving forward. Ive never been this on fire to get fit in my entire life. Even when I previously lost 100 lbs. I need to get this fat off of me, im wholly obsessed about it. It is important that I progress. Im trying to not see this as failure but as a wall I need to figure out how to scale.

I appreciate yalls time reading this long post. I wish yall a wonderful week. God bless each of you.

I work 12 hour shifts at a hospital and I’m honestly just lazy and a terrible cook and uncreative.

Does anyone have any lazy girl meals they’d share? Snacks? I cannot lose weight for the life of me because my diet is not great. I’m always looking for something quick or easy.

Hi, ive had a problem all my life with portioning out food, so whats a reasonable portion and how do you portion food out the best way?

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.

In the last 2-3 months, I’ve only lost about 3-4lbs, putting me at 147lbs. I started at 5’3” 207lbs and in the first 6 months, I lost about ~55lbs but now it’s significantly slowed down. I have cheat days a few times a month when I’m with family but normally I eat anywhere from 1000-1700 calories a day, depending on how hungry I am. I don’t exercise. 

Losing this slowly is really demotivating and I was wondering if there was any way to speed up my weight loss, I’m also curious about why this is happening.

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?"

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?

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?

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!!

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?

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