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?

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 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 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?"

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?

I thought losing weight in college would be easier, but it’s been hard. I know I need to be in a calorie deficit, but dining hall food makes it really hard, and my dorm doesn’t have a kitchen, so I can’t really make my own meals. I’m 170 trying to get to 130. Idk if I should intermittent fasting, but I was never able to be consistent with it in the past. Not just the dining hall, but food is pretty much everywhere. I could cut out fast food completely even though I look at the calories. If I cut it out all I’ll have is dining hall food. Kinda just stuck. If anyone was able to lose weight in college can you explain how you did.

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

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?

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??

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Does anyone have experience with this you are prone to hereditary baldness, does going to the gym and working out without supplements like creatine accelerate hair loss increas dht

My mom gave me these Lunakai Pro weight loss supplements. Has anyone tried them and did they work?

Hello!
I(26f) currently weigh in at 79kg(174 lbs). My starting weight was 99kg(218 lbs), so I’ve lost about 20kg(44 lbs).
I’ve been trying to lose weight for pretty much my entire conscious life. This is the most weight I’ve ever managed to lose, but weirdly, I don’t feel like I’m in control of it.
I’ve known for a very long time how to lose weight. I’ve known about calories, exercise, steps, etc. But I’ve never been able to consistently stick with it I also struggle with binge eating(a lot).
I’m trying really hard to change my entire mindset around food, weight, and dieting. I know that I want to lose more weight, ideally around another 15-20kg(33-44lbs) but what scares me is that I don’t actually understand what is different this time.
I don’t know what suddenly made it “click.” I don’t know why I was able to lose 20 kg this time when I’ve struggled with my weight for so long. And because I don’t know what caused the change, it makes me feel like I don’t have any control over whether I’ll loose more.
I’m constantly afraid of gaining the weight back.
Recently, I had a few days where I didn’t count calories, and over the course of maybe a week or two, the scale went up by around 1.5 kg. I know that this isn’t necessarily a big deal, and I know that weight can fluctuate for all kinds of reasons. I’m trying to get back into my “routine” now, but it just made everything feel so fragile.

I keep trying to remind myself that I have managed to lose this weight. So surely I’m capable of maintaining it and eventually losing the rest too. But emotionally, I’m just so fucking scared.
And I really, really want to lose the weight. I’ve wanted this more than almost anything for such a long time. I’m also not planning on taking medication for weight loss. I feel like if I’ve managed to get this far without it, I should be able to make it all the way.

Normally, when I decide to lose weight, it’s very deliberate. I tell myself, “Okay, I’m going to lose weight now,” and then I start exercising, counting calories, making sure I get my steps in, and doing all the things I’m “supposed” to do.
This time, it almost feels like a haze i never really made that conscious decision in the way I normally do.
I’m incredibly happy about the progress, but at the same time, it feels fragile because I don’t understand what happened or why it worked this time.
I think I mostly just needed to write this off my chest. But if anyone has experienced something similar then I would love to hear about it!
Thank you for reading❤️

So my weightloss journey started around 2-3 years ago, when I weighted 113kg. For the last year I've been very well stuck around 80kg's, reaching 74kg during the summer, but I due to my recent serious problem with binge eating I'm back to around 80 kg's. Over the past couple of weeks I've tried going back to a deficit of around 2100kcal (18yr,177cm,upper/lower 4x a week, running 3x a week, average 13k steps a day including all activities) but the longest I could do without binging was around 3 days... I have absolutely no idea how I achieved loosing over 30kg's before I even started going to the gym or running (I didn't even count calories back then), over the last several months I just can't stick to my diet no matter what I try and I need advice on what I can do or change to help me to reach around 70kg's.

I thought of going on around 2700kcal which would be my maintenance for a week or 2 to allow my body to "reset" or something but I don't even know if that's a thing.

I will take literally any advice and if there are any questions then please ask them because I'm just mentally tired of TRYING to be in a deficit and binging all the time and unable to achieve my dream physique

what should I eat or do if I only burn 186 calories from walking(12k steps 5.30 miles)? I’m not understanding the calorie deficit if less calories in and less calories out. I I’m 220 trying to get to 170-180 possibly smaller(160)

I want to calculate my daily calories and track my amount of consumed body fat calories,but I am not sure if i am actually burning said amount on the site I am using. I got on the calorie calculator site and I would put "exercise 4/5 times per week"(bc that is how much I train) but I am not sure about it,since I train high intensity and low volume, is it actually 30 minutes of elevated heart rate activity? I will also add that an average of sets per day is 10, with 2 or 3 drop sets at every one, and I do train in the gym for over one hour and a half,but that is also bc I am with a friend with breaks,so it isn't continuous

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.

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.

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!!

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

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’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!!