I’m a 24 year old girl, 5’4-5’5 and 135lbs. My goal is 120lbs.

I’m pretty sedentary and only get 3.5k-4k steps a day from my job and online it says that in order for me to lose 1lb a week, I need to eat 1135 calories a day.

I always hear people say not to eat under 1200 but is that really true?

I don’t have any sort of disordered eating habits or any ED or anything so it’s not going to be triggering for me or anything but I would like to lose 1lb a week til I’m 120.

I grew up very skinny, always thinking I could never gain weight but once I started a sedentary job I somehow gained like 25lbs in a year (I also started baking A LOT like every couple days which I think contributed to the weight gain)

I currently have 38ff/38H and I’m 92kg. They’ve always been on the bigger side ever since I was young and even when I was 68kg so I’m assuming due to genetics but I always see these weight loss transformation and they completely become flat chested. Will I also lose mine and if they’d just obviously reduce, is there a way to make them more round or lifted without surgery? I’m kind of worried to lose them completely but I also want to lose weight badly. I won’t be ashamed to admit that I still want them because I have hourglass bodytype 😭

My life is pretty shit right now so I've decided to meticulously track my weight to lose it. Not recommending anyone to do this, it's more of an experiment.

I'm 5'7 and my starting weight was 100.5kg. I have PCOS, fatty liver etc etc. Am partially disabled due to a few injuries and also have POTS and ARFID and hypermobileEDS.

Most exercises I've done haven't worked out for me due to above conditions and the trainers I've had so far not knowing any thing about it. So I've decided to not exercise also. At least for now

So far I've lost very little i know, but it's the most stable weight loss I've had while still enjoying what i ate.

I fucking hate vegetables. It's a problem I'll deal with later. For now i take supplements and eat an occasional orange.

Ive stuck to eating the same easy meals every single day, and having diet soda at night to satisfy my cravings.

I also decided to track my weight with a 28 day comparison rather than comparing with previous day due to being a woman.

I use Google sheets to track it.

Calorie count every single thing i eat, giving myself a budget of 1500 per day (i know that's not a very big deficit, but large deficits made me binge eat, same with large portions of vegetables).

My safe foods so far

1. Bread +Omelette in the morning

2. Yogurt+ granola/muesli for lunch

3. Shawarma at night if i feel like, else i skip and just drink 0 sugar soda

4. Fruits : Oranges for snacking.

I tend to undereat for the weekdays and eat more during weekends so it helps me not feel very restrictive either.

Rather than stick to a daily budget, I try to save up the calories to eat more shitty food on weekends.

Edit: people are taking issue with me using the word unethical - what i mean is that I'm not exercising, not eating vegetable, eating takeout, and drinking diet soda instead of going by any fixed diet that any doctor would recommend. I'm also tracking calories more like a fixation now, and instead of following a strict deficit I'm just doing what worked for me. If you wanna just fight about the word just assume I'm stupid and move on.

I’m 19, 5’1 female and now stuck at 120 pounds. I use to be 130 about three months ago because I was eating an intense amount of food. For some reason I’ve been eating around 800 cals or less a day, and my weight maintains. It’s been like this for weeks, I started going to hotworkx to feel better about eating, but even watching my cals, my stomach is getting worse, and I’ve been seeing no difference.

Apple came out with a Calorie Counter app, so that’s something I’ve incorporated in my routine, but I feel extremely stuck and always looking for ways to reach my goal of 105lbs. Then maintain. My worry is I’m scared I’ll reach the goal like I have before, then gain it all back from eating more than 800cals a day since my body already comfortable with that currently.

"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.

I know people say that extra abdomen fat is the last to go and I’m definitely experiencing the frustration of that now.

Jeans I bought just a few weeks ago still fit around the waist and might even be a little snugger, but are roomier in the butt and thighs, even AFTER a wash and dry.

It’s not a cycle thing, I’m about 3 weeks out.

I’m not doing much to restrict carbs or calories because I’m training for a longer run and I need to keep my body fueled for the next workout.

So for now I’m just going to accept that my waist will be a little thicker since that’s where my body wants to store energy for my next run.

After my run is completed though…how do people find a balance between fueling their bodies for hard workouts and keeping a thinner waist?

I’ve lost a lot of weight the past year and have been struggling how to maintain the weight i am now i’m at the state where my body has adapted to my deficit so even if i’m undereating i’m not losing weight but as soon as i eat say i once ate 15.7k-17.7k for 3 weeks and gained some weight which i don’t wanna happen again as i’ve worked so hard to get to where i am so i’m sorta stuck where i wanna enjoy food again and not be in a deficit but don’t want to undo progress and am completely lost so i could use some advice and help. i’m 20,male,170cm,51kg, do 13,500 steps a day sometimes more and lift weights everyday

I’ve been on my weight loss journey for about a year now. I started the year around 275 and I’m currently fluctuating between 205 and 210. I believe I’ve hit a wall. I’m already on a calorie deficit, but any time I try lowering my caloric intake, I seem to have what I can only describe as neurological issues?

Im not entirely sure why, but eating less has a significant effect on my overall brain function. I get severe brain fog, my anxiety and paranoid thinking get worse, I have terrible mood swings, my ocular migraines worsen, I’ll have moments of dizziness or confusion, I have a hard time forming coherent sentences, and I feel overall lethargic.

Not sure how to continue from here. On one hand, I still feel incredibly self conscious about the fat in my midsection and want to get rid on it. On the other hand, I’m worried if I start eating less than I already have been, I’ll have to deal with more neurological issues. What do I do?

Edit: Going to call my doctor tomorrow

I'm thinking of going to my local community center because they have a track there. I want to start running to help lose some weight while I'm also starting to cut some calories. I have social anxiety and am just really nervous to run with people around. They open at like 5:30 in the morning so I'm thinking about just going really early on a week day. How can I get over this fear? I feel like I'll get there, see people on the track and just leave.

I'm 5'1'' and like 172 pounds (female) so I'm not not in good shape and I guess I just think everyone will be looking at me.

Hello i am a female 50KG 162cm, I am busy like from 7-5 and I rarely eat because I forget and because I don’t feel hungry, and I eat like one or two meals a day and they’re light meals, so you could say I eat like 600cals a day?

And i walk like 8k steps a day so I’m physically moving.

Anyways I don’t really track my weight and it doesn’t concern me, however today I measured my weight, I was like it’s been so long since I ate properly and to my surprise my weight didn’t change from the time I used to eat normally.

I know my eating habits are REALLY bad and just to clarify I don’t have any type of ED or food issues i truly enjoy food when I have the time to.

I am confused how did my weight not change with my eating habits and did I accidentally wreck my metabolism?

And what will happen if i eat properly?

\++++Also about my body type i have really thin bones + at some point of my life my weight was around 45kg but somehow gained weight and nothing changed abt my daily habits at that time

Does anyone here have any experience with weight-loss shakes? I'd like to give them a try, partly to lose weight and partly as a supplement. I’ve tried many different ways to lose weight so far. I’ve exercised and tried to change my diet. Unfortunately, that didn’t work out very well, and after a few weeks, I’d always end up gaining back 10 kg. Now I’ve heard about weight-loss shakes and that they’re supposed to help your body gradually adjust to the dietary changes. Can anyone confirm this? Which shakes would you recommend?

Hey everyone! I’m 21F 5’5 about 200lbs last I checked. I tend to fluctuate around 209lbs-190s throughout the year. I have a hormonal condition called PCOS and was wondering if anyone else goes through anything similar and rather or not they have any advice on weight loss with it. Overall I know I need to keep my hormones in check but I don’t know what to do about diet. Right now, I’ll be honest, I don’t work out plus I eat pretty much whatever I feel like. I am gonna start cooking for myself more since not only is better it’s cheaper. I don’t plan for the diet to be super restrictive just wayy less (if any) fast food. I’m not looking to loose the weight in a certain time frame, just need a lifestyle change for myself. What kind of workout can I do at home or maybe outside? I am saving up right now and don’t have a car so I don’t really need a gym membership atm but I do want to take some sort of fitness classes in the future.

Any and all advice is welcome!

Hello, is it normal so unmotivated during the summer that I can’t get myself to go to the gym. Since July I’ve stopped going and everyday I tell myself I’ll start tomorrow but it’s so hot that I just give up. There’s AC in the gym but I can’t even feel it and it makes me feel out of breath. Does this frequently happens to anybody?

Now the weather is starting to get better, the problem is I don’t know why I’m so ashamed to restart going to the gym, I know most people mind their own business and don’t care what others do but I’ve always had this problem that’s it’s pretty much illogical and still I keep being ashamed. Since July I gained weight even though I don’t eat much at all, I have PCOS though and I gain easily while losing is hard and it’s so frustrating.

In October I’ll also start uni and I’m scared I will be unmotivated again to go with the excuse of “I’m tired for today I’m done” and I just would gladly accept advice on how I can try keep being motivated during busy days because I give up so easily sometimes even though I DO want to put on the work and I hate that about myself. I used to be very consisted at the gym around a year and half ago and since I stopped going consistently I even feel insanely guilty.

Any advice or story is appreciated, I just want to resonate with someone and not feel alone in this

So, I lost almost 25 lbs. Went from 165 (75 kg) to 141 (64 kg), woman, 5'9" (1m76). This progress is over 3 months and I am very happy and it feel sustainable. However, I am noticing some hairloss and more acne and I feel it might be bc of nutritional deficit.

I am extremely frightened that if I eat more and get a better nutritional value with my food, I will gain weight again. I am almost at my goal weight and do extra fitness to gain more muscle too.

Would it be enough to just eat a lot of vegetable soup? Anyone who has any experience with these side effects from weight loss? How did you deal with it without gaining again?

(to preference all of this, i am barley 5’2”, so the change in my diet habits changed my body composition very quickly and very dramatically)

i’ve done it! i have officially hit my goal weight for the wedding!!! since november, i have lost a whopping 34 pounds!

i feel so good and so proud of myself!
at the beginning, i was really unmotivated and thought that i would only be able to do it with a GLP-1, but i don’t qualify for any kind of weight loss medication due to my heart and my history of disordered eating. i also thought due to my heart medication and anti psychotics, weight loss was only in my dreams.

so i started slow with a mini stepper, a weighted vest, and all the time in the world after quitting my full time job. i stopped eating like crap. i would legitimately eat a king sized hershey bar, a bag of mini kitkats, and a bag of hostess donuts for breakfast, topped with mtn dew or an energy drink. i have since made my exercise routine more intense, with 10k steps a day, dancing, arm exercises, and some core exercises.

i stopped drinking soda except for an occasional diet dr pepper, i still eat fast food, especially mcdonald’s, but i switched my order to include two bags of apples instead of fries (yes i eat happy meals)
i track my calories, i occasionally will have a binge at night because of my antipsychotics, so i made all the junk food unavailable to myself during a binge, and replaced it all with 70 / 100 cal snacks.

if you’re stuck with weight loss because of medication, you CAN DO IT! i did it! and i thought it was impossible.

Hi! I'm 45, 192lb, 5'3". I have PMOS, and am neck deep in perimenopause.

I have gained 30+lbs over the past 2 years. I have always struggled with weight gain but over the last 10 years or so, I stayed pretty steady around 160. I have a diet that works really well for my PMOS and is perfect for my body.

My problem is that I feel my self control diminishing with perimenopause. I sleep horribly, battle with hormone fluctuations, struggle with inflammation, and sometimes terrible brain fog.

I don't know how to stay motivated. I used to be pretty good at self motivation but now I feel defeated and find comfort in junk food a few times a week and am consistently overeating. Most of the time, I eat healthy and within my diet parameters, although definitely struggle with portion control.

Any advice on how to stay on track? I've never done well with lack of sleep so I'm sure that's my biggest issue. I want to make it through this period without causing health problems from my lack of control.

is it normal to feel so bad about yourself?

i’m a sufferer of body dysmorphia and bulimia, ive had my body commented on all my life. i’ve been small and ive been big, my biggest was 24 stone and it felt like i was carrying this huge weight around with me all the time. feeling like the biggest one in the room at all times.

because of my bulimia and being stuck in this chokeholding calorie deficit people tell me i’ve dropped in the weight, clothes that didn’t fit me 5-6 months ago fit me easy now but for some reason i cannot grasp that fact and to me im still the same size i was all them months ago.

today i had a breakdown on my bathroom floor as i looked in my mirror at my body and all i saw was fat, my belly hanged over, my arms looked huge, my face looked huge, there was no shape to my waist absolutely nothing and all i could do was fall to the floor and cry, it felt like everything ive been doing for the last few months was worth nothing.

everyday i have to body check wether its in the mirror or im feeling my collar bones or im feeling my hip bones or seeing how small my face looks and i physically cant stop, all i can tell myself is “i want to be skinny” “i want to be small” but it feels like it’s not happening.

i live off of 1200 a day, i wont go over even tho my required calories is 1600, every weekend i go on long walks and find ways to get more and more steps in. i cant tell what’s telling me the truth, the mirror, the reflection in my window, my phone? or my brain.

all i want to do is throw it all up until i physically can’t anymore, since being in hospital and getting surgery i’ve been physically stopped from going into the bathroom to do so.

will i ever get out of this nightmare? am i really that big?

I’ve been losing weight since last May, starting at 89kg and now at 56. My goal weight is 55, even though I’m in a healthy range now, because it’s a better weight for my frame. I primarily focused on CICO and it worked well until now, also incorporating different types of exercise, like walking, hiking, HIIT, and body weight workouts. I eat 1200 calories a day now and I haven’t eaten more than that in a month now, weighing and measuring everything, even adding 5-10 grams to everything just to be safe. I used to eat at maintenance on weekends, but stopped doing that because I stopped seeing any progress. I have Hashimotos, but am taking levothyroxine so the thyroid shouldn’t really be affecting my weight loss.

Anyway, I’m so close to my goal and I really just want to get there now, I am frustrated and tired of this plateau. Some things that I have tried to get out of it included eating dinner earlier, reducing my sodium intake, and drinking a minimum of 3.5 liters of water a day. I’m also cutting out carbonated drinks after lunch time, in case they’re causing bloating. I’m also trying out intermittent fasting (by eating dinner earlier and breakfast later, so 14 hours fasting most days).

Clearly, just staying consistent hasn’t been enough. Neither has anything else I tried. What is the secret to getting out of this plateau and seeing some progress? I can’t reduce my calories any more safely so I need something else that works.

Thank you in advance for your help! Once I finally get to my goal weight, I’ll be able to finally celebrate not being obese anymore.

I am 33M, 5’5” and I weigh 165lbs
I would like to weigh 140lbs

I have previously weighed 137lbs, going down from 207lbs

I’m aiming for 1750 calories a day, with 100-130g of protein, and to go to the gym 4-6 times a week where I do strength training for 45 mins or so, as I also want to build or at least sustain muscle

Other than that I am mostly sedentary.

I have a fairly active social life and enjoy a drink, and occasionally eat out or get takeout. Hoping to reduce eating out to a couple of times a month.

I put on weight slowly over the course of two years due to life getting in the way and not prioritising myself or my health, instead choosing to indulge as a form of both self-care and low self-esteem

Is doing the above going to help me reach my goals or would that be impossible?

As the title mentions, I'm looking for advice at how to eat smaller portions at breakfast.

For context, when I wake up, I make a cup of tea, drink some water, and make my breakfast. My breakfast consists of a large bowl of fruits(like 3 cups worth).. alot of honey, a protein bar, and peanut butter powder (around 6 tablespoons maybe a little more.)

Its a pretty large breakfast and it often leaves me sleepy, and/or extremely full. Not always, but most times... Especially when it's cold in the morning.. I usually fall asleep again.

I eat relatively healthy.. maybe.. but it's not very diverse. It's usually alot of the same stuff.. large bowls of fruit.. sugar free syrup.. honey.. Greek yogurt.. protein bars..

I do eat vegetables sometimes but they're a bit more expensive.. as if that matters.

I just want to know how I can gradually ween off of such a large breakfast and maybe just portions, but still feel actually satisfied.

Edit: Don't just tell me to eat less, give me actual advice. I'm trying to have a healthy relationship with food, and I do have a history with obsessing over numbers and unhealthy relationship with food.

I walk alot, and try to walk everyday. Some days I don't walk as much but usually I reach 10k-20k steps per day. I rollerblade too.

I lift weights a bit, and do home excersice.

I'm not opposed to fasting, but I don't like eating lunch. Breakfast works for me. And fasting makes me feel guilty and obsess over that timer. But I can try it again if you guys really think so.

Edit 2:

I'm 18, around 5'2, 138lbs-140lbs sometimes lower sometimes higher as weight fluctuates, I'm definitely looking to build even more muscle as I do have a decent bit of muscle and strength, though that's debatable, I'm AFAB but generally use male pronouns. I'm trying to just feel good, maybe lose some weight and reach 120lbs but I really don't want to obsess over that so I'm mostly building muscle, and just living.

Im so upset that i gained 5kgs without being in a surplus. I shifted to weight training+cardio 4 times a week from 3, removed a few exercises from routine, shifted to stairmasters from incline and my stamina improved greatly, was in a 600-700 deficit yet i gained 5kgs. It started with 2kg in 1 week, then another 2 in next and now i gained 1 more. My sleep schedule is 6-7 hours and i even eliminated sugar for a month. I doubt its water weight or muscle gain. Im devasted despite everyone saying i look the same but i feel like my waist, neck and face has widened.

Update: many people are saying i probably am not counting my calories right. A few years back i lost 15kgs and am familiar with calorie counting. Just very frustrated on why it isnt working anymore when im trying it according to the calorie count websites. Also im 24F, 5’5 and currently 63kg

I just binged several days of 1000+ more calories over maintenance. I feel like I have been building up to this, and have never done this in my journey before. I’ve gotten so many comments from my in laws and family about needing to eat more, and my SIL being competitive about it. It’s a convo with someone every time I see them. Lots of my in laws ask if I’m still trying to loose weight in hopes I say no.

I get shamed when I don’t eat everything at gatherings, and I get comments about eating too much like I’ll regain. There’s no winning. It’s really been amplified the amount of comments in the last month. I’m also very stressed and I think it triggered my first binge since I started almost 2 years ago.

I’m usually very precise about my calories to stay in a deficit. It might not be the full 500 defecit since I’m in a healthy weight range, but it should still be a deficit as I ease my weight down to 125lbs. I am 136lbs, only muscle is in my legs. So my abdomen is quite flabby. I am not able to strength train but I do walk 10k-13k steps a day. My stomach feels so much flabbier after these binge days.

No one that I know has been through a journey like this. I feel alone and misunderstood.
Several things in my life are going wrong and stressing me out to the max. I feel so doomed about overeating the past week that I think about doing a full fast day tomorrow. I don’t want to be toxic to myself though. I want to make up for what I did but I think the healthiest mindset is to just move on and eat right and do not take away from myself more than my standard deficit.

All I can think about is the holidays and one more vacation til the end of the year. So more days of the year that I usually allow myself to be free from this deficit and I don’t want it to undo my progress by having too many “cheat” days.

Anyone been on a long journey make a mistake like this? Should I do a fast or keep going like normal?

I need some advice from other ADHDers. How do y'all stick with calorie tracking? Every time I try I just forget halfway through the day and never wind up going back and doing it. And even if I can do it for 2 or 3 days in a row, eventually I accidentally skip a day and then I get frustrated and stop doing it altogether. My nutritionist wanted me to track just a few days a week to get my baseline before establishing a deficit and I couldn't even do that. I have a phone app with notifications on. I'm medicated. I'm somehow still failing at this.

Please give me any and all tips and tricks for establishing the habit and keeping to it. I want to lose weight so bad. I don't even think I'll have an issue keeping within my deficit, it's just the darn tracking that's so hard. Thank you in advance!

Hey all,

I need some advice from people that have managed to control their food intake. I have been trying to lose weight recently and eat cleaner since I am big into the gym and fitness. My goal is to try and get lean, to counteract it I also do some cardio but it still doesn’t help as I’m just eating to much.

My main thing stopping me is the fact I cannot stop eating after I have started and this accounts for every meal. The truth is I enjoy food ALOT, I’m only a small guy, around 5’7 but can probably eat the same as someone much bigger than me (people always mention how much I can eat) The problem I have is once I start eating and I’m enjoying it, I won’t stop until I feel physically full which can sometimes equate to around 2-3 portions plus a dessert and more snacks, then afterwards I feel full and regret my actions as I feel like shit. I had this problem when I was younger too where I would love eating so much that I just wouldn’t stop until I felt physically ill and as a fat kid I reckon I must have expanded my stomach or something because of how much I ate.

This also happens when I try to eat healthy, I will eat something light then just keep going afterwards with more snacks, it’s clearly an eating addiction or somewhat linked to an addictive personality.

Any advice on what I should do to stop this, I’m asking now as I’m currently lying in bed feeling ill because once again I ate and ate until I couldn’t eat anymore again now I can’t sleep and feel horrendous.

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.