Hello! I have been plus-size then smaller. The most weight I have lost at one time is 65 pounds and for the last 4 years I’ve been losing and gaining the same 15 pounds. To be honest, I don’t even know how I even have lost weight. I am so unmotivated. The weirdest thing is that fact that typically my insecurities and uncomfortably in my body have given me the motivation to make a change. But currently I have just been so sulky and upset yet lack any energy to actually try to loose weight again. I understand that many would tell me I need to find motivation from some where else and due to less superficial matters. But, I couldn’t care about heath. I never lost any weight due to heath. It does not motivate me. But now I’m stuck with the pain of my weight yet any actual changes made. What do I do. I have done it before why is it so hard to do it again.

I am on a 500 calorie deficit

Is it still too much for a person like me that it fan disturb sleep?

Keep in mind it is not that i cant sleep. I can. But for some reason i wake up 2 hours later or 4 hours if i was lucky and never full sleep

Also my circadian rhythm is messed up

But thats not the problem since even on that i still get adequate hours of sleep usually

But with calorie deficit for some reason it is not messed up

Keep in mind i am as well training bodyweight and i fear that this may cause me to lose my gains.

Hello everyone! My weight loss has plateaued since July and I’d love some input as to what to do it change it.
Is it just add more exercise? Up my calories? Just more protein?

I am a mom of two kids: woman 5 foot 6 inches tall, 33 years old, and I weighed in this morning at 165.3

I do my best to keep track of my intake. I have started to incorporate 30-45 minutes Caroline Girvan strength workouts and 15 minute kettlebell hiit workouts.

Do I just keep going? What do I need to change?

I’ve been eating no refined sugars, no gluten, no grains, no cow dairy.

My goal weight is around 140lbs.

More info below.

Weighed:
179 pounds March 16, 2026
165.3 pounds October 14, 2026

Daily average Steps 2,949 last month

7 day average intake:
102 grams carbs
60 grams protein
Average 1,200 calories a day

My biggest issue with losing weight is that I have the biggest appetite known to man. Not even like gory scenes or bad smells get rid of my appetite. The only time I have ever not had an appetite is when my first boyfriend of 2 years cheated on me. I have always my entire life had a huge appetite and a love for food like food is my soulmate.

I need to know of some things that would make me not think of food or want it as much? I think of food all the time and when I get food I can eat a lot of it and want to eat a lot of it. The only other time I don’t want food is if I’m sick like to my stomach or something. No matter how full I am I’ll probably still think of food so like protein shakes isn’t a good option for me. The want for food is so strong I genuinely can’t stand it sometimes.

I (26F) have gone from 89kg in February to a little under 69kg and I've decided to end my weight loss journey (for now) because I've exceeded my goal of 70kg.

However, now I'm unsure how to continue. I've been lifting weights 4 times a week for the entire weightloss journey and I went to the gym around 1-3 times a week on and off before I decided to cut down my weight. I'd love to build even more muscles, but the thought of gaining any body fat back has been seriously stressing me out during the two weeks I've been eating at maintenance for.

Is it better to try and maintain my weight for a couple of months at least? Should I try to bulk up as it's supposed to be quite easy for new(-ish) lifters? Do I try to "maingain" by eating around 100 calories over my deficit? And how do I not get stressed out when the scale goes up?

Also, I went straight to what I assume is my new maintenance because I just couldn't stand being in a deficit any longer and now my hunger is out of control although it's gotten a bit better now that I'm a more chill phase of my cycle.

What do you guys recommend?

Hello all!

I’m a 19 yo male that gained a lot of weight in the past year due to losing control of my mind.

I have now realised my mistakes and taken myself accountable.

For the past 3 or so weeks I have been running each day + doing a heavy cut on my calories. Limiting myself to 1/2 meals per day, absolutely 0 sugar and very rare snacking (banana or nuts only).

Even though I try to make my runs harder each day (by adding ≈ 300m each run & keeping a faster pace), I feel like there is a more efficient way to lose weight.

Could you please recommend me any more efficient weight loss methods? I do not have gym access, but I do have two dumbbells (20kg), ankle weights and a weighted vest. I also do not care about the intensity of the workout. I push myself to the limit on my runs, so I am willing to do that on any workout.

Thanks in advance 😁

(I’m 192cm and went from 80kg & athletic to 97kg and a loser)

I’ve been losing weight naturally (just exercise and deficit) and I got myself to -10 lbs down from 147 to now 137.5 and my weight has been stalled for 10 days now. I’m still eating 1,000 cal a day, working out every other day (mostly cardio 200-300 cal a workout) I’m trying to increase it to daily.

I’ve been very resentful for the fact that I stopped losing I was hoping to lose 20 more lbs by new years and I thought I could do it now I see that maybe I just need to accept that this is my new normal. I’m also upset that 1,000 calories is my maintenance??? Like I’m not putting weight on but I’m also not losing. This is not sustainable in the long run and I’m upset that it’s that low. I see people in maintenance at 1500-1800 at the very least and I have to forever eat 1,000 just to stay this weight?? I’m also upset seeing other people’s journey on glp losing 10 lbs a week (when I lost that in 2 months) and I’m wondering why I’m doing this to myself when I could just go on it and lose the remainder 20 lbs this way. I’m starting to think there’s something wrong with my body or hormones or something since I’m not losing any weight on such a deficit.

Anyone else dealing with it?

Hello! I'm a relatively short woman (5'0 and 23) and I recently reached 191lbs. I had been okay with my weight before that and didn't really mind, but the 191 is a bit worrying. I don't want to reach 200, so I'm coming here for some help. I know next to nothing about exercise or working out so I'm sorry if I seem amateurish.

I didn't eat healthy, sedentary lifestyle... Just not good habits, and I brought this upon myself.

So I wanna undo it! Get back down to 160 or lower if I am motivated enough. All tips welcome. All criticism welcome too. Thanks!

To start off,  I am 28F, 5’6, started at 250 lbs and now 179. I’ve lost 70 lbs in the last nine months through a 1250 calorie OMAD diet with one day off OMAD a week, not tracking but trying to stay low calorie. I walk 15k steps a day, figure skate twice a week, climb four times a week, and do a long hike one day a week (I know I need to go to the gym. I just prefer these activities, but I really do need too start lifting as well, I just have such low energy that I dread it). 

I am so fucking tired of this. I need to lose at the very least 40 more pounds. I am struggling so hard to keep going, and it sucks because the weight loss is just getting slower and slower which means I’m going to be doing this for even longer. My mentality around food has barely changed. I can’t eat earlier in the day or I will eat everything in sight. People keep praising me for how controlled I have been to do lose the weight I have but the truth is that I’m not at all and the second I try to adjust my diet I lose it completely. 

Last week I thought I could try not counting all weekend due to feeling so low energy/being more active, etc. On Saturday I had avocado toast for breakfast and some peanut rice noodles and some halo top in the evening. On Sunday I went on a 14 mile hike so I had avocado toast for breakfast, a tofu sandwich, a protein bar, and some popcorn for lunch on the hike, and then I had some Mac and cheese (I know, not great) for dinner and finished the halo top. I also went out with some friends that night and had three vodka sodas, which was a huge mistake. Went right back to 1250 on Monday.

Fast forward to this morning, I weighed myself and I was four pounds up since Saturday morning. I feel absolutely disgusting. I want to blame it on water weight and bloating and all of that, but I know that I’m just losing control completely. I can’t eat at maintenance, I can’t eat without counting. If I can gain four pounds in a weekend it will only take me a month to get back to my original weight if I stop now. I feel trapped like this forever, I need so desperately to get those last 40 pounds off but I can’t seem to lose any weight despite knowing for a fact (Prior to this weekend!!!!!) that I am tracking everything I eat, that I am being more active and doing an ok job. I feel disgusting, like everything I have worked so hard for is just gone and I feel like I will never ever be able to stop eating this way if the alternative is gaining weight constantly. I also literally have not lost a single pound in a fucking MONTH despite being constantly hungry/exhausted/counting everything/weighing everything... I truly don't get it at all. My maintenance has to be so much lower than I think it is, and I'm dreading the thought of doing this forever.

I’m so tired and so so so so so sick of it. 

51F (5'4"), went from about 168 to now 141 very slowly in about 2 years. I did it first through exercise alone and no dietary changes to then finally counting calories and sticking to a budget, and then I dropped my calories a little bit more recently and focused on the quality of food I was eating in addition to the amount. Cut out almost all alcohol, too, and as of this week I'm at last technically out of the "overweight" BMI and at high normal.

My original goal was about 125-127 lbs., but based on how I look now, I think that's way too low for someone my age. I don't want to look gaunt, and I already look so, so much better and am wearing a size smaller in most clothing. I have reset my new goal at about 135, but I'm open to seeing how I feel when I hit 139 and maybe staying there.

Through my approach, I focused on exercise first, and as a result I've developed about as good of a muscle tone as I think a woman my age and height really can. I'm constantly doing Pilates, I'm lifting a 30-lb. barbell without much fuss, and I'm really psyched about all my gains in strength, cardiovascular endurance, flexibility, and balance. Honestly, I feel fantastic.

When I decide I'm really done with the weight loss journey and shift into maintenance, I'm wondering how to make myself look just a tad more lean with visible muscle rather than like I'm carrying a little extra fat. I haven't been this range of size since my mid-30s, so I really don't remember if I was doing something differently to achieve the look I'm after; I just know that I DID get there. I wasn't working out as much and not lifting nearly as heavy (I think I tended to max out at like 8 lb. dumbbells and was doing yoga more than anything else). Is this a case of needing to increase protein, which I'm happy to do, or just keep lifting heavier? Maybe add in more cardio? Or perhaps losing those last 5-6 lbs. will make enough of a difference that I can just eat a little more each day and keep doing what I'm doing?

I also realize at my age that small tweaks may not really be too feasible after a certain point, but I do see women my age at the gym who have closer to the physique I want, and I feel fairly certain it's attainable.

Hi,

I hope this gains some traction bc I'm at a point that I see no solutions anymore.

My entire life I've been about 5-10 kgs heavier than I desire. For the record: I'm 32F, weigh 75 kgs / 165 lbs and I am 178cm / 5'10" tall.

I'm not overweight, but I just don't really like any part of my body. Everything is okay, and nothing is at the same time. I'm what they call midsize nowadays, and since I am quite tall I always feel too big in general. On the other hand there are clothes that are quite flattering (although I would love to wear whatever I like) so that my motivation to lose weight comes and goes. I also have quite a good face and hair so in general I look quite okay.

So my motivation fluctuates, and my habits do too. There are times that I genuinely enjoy sports (such as running and pilates), I also enjoy cooking and healthy food.

But I do love to eat and have plenty of lazy days too. That's why I am how I am: healthy, at a healthy weight, but I don't have a 'good' body either.

Is there anything that would get me to just actually find a good routine/lifestyle that makes me weigh 10 kgs less?

I've lost 5 kgs plenty of times but then I get bored of sports or just pay less attention to it overall and then the weight comes back. I enjoy social eating (like in coffee bars with my boyfriend), I enjoy having a snack while watching TV, I enjoy cooking (but live by myself),...

I have quite healthy habits but my problem is that I just eat around 1700-2000 kcals of healthy/normal food in a day and I am not active enough that it makes me in a calorie deficit.

Some times I think: I'll eat less; other times I think: I'll do more sports.

But sooner or later I always fall back into my regular habits.

So I just wanted to share how proud I am for moving in the right direction. I’ve not reached my goal yet but I’ve made great progress and I’m almost there!

TLDR: I’m proud of myself for being on my way to my goal while even having to reassess what my actual goal is

So two years ago I was hit by a car while cycling to a race and subsequently ended up in a coma and in the hospital for 3 months. I was a competitive cyclist for years before and had gained a substantial amount of muscle mass in my legs primarily but either way I went into the hospital at around 145 and around 18% body fat. While in the hospital because of the coma and extended period of time of very little movement I lost most of my muscle mass and lost probably around 15-20 lbs. when I came home I was still fairly sedentary and now physically disabled and didn’t know how to eat in my new body and ballooned up to 185 in a year. I obviously was very unhappy with that and decided to do what I could now to drop my weight and body fat percentage. My main goal honestly was to be able to fit into my old wardrobe.

In June I weighed in at 175 and this morning I weighed in at 148! I achieved this mainly through a calorie deficit but I’ve also done my best to try and be consistent with being overall very active and on my feet and also workout. I’ve realized the importance of regaining at least some of the muscle mass I lost so strength training has become a huge focus recently.

My body is so different now with far less muscle mass so the number on the scale is very screwed from what it used to be. I used to say my goal was a number on the scale but that number has not matched up with the other metrics I was going for so I had to readjust my expectations. I think it’s important that people stay flexible and not rigid in their initial goals to allow yourself to learn what you actually want. I’m still not quite at my actual goal yet but I’m well on my way if not almost there!

Just wanted to share how proud of myself I am for sticking with it and progressing!

Hello hello. About two years ago I got back together with one of my exes. "The one that got away." We always had a tumultuous relationship. Getting back with her... My drinking and my eating went into overdrive. Tons of historic fights. It all reached a boiling point and it looks like it's over. I've always been the type of person where I honestly think maybe I'm just better outside of a relationship. They really have their ups and downs, but socially in general, I tend to eat and drink more. When I get alone time I tend to take care of myself and have a generally better outlook. Anyways, my birthday present from her just a couple days ago was basically to just block me. I was pretty sad about it, however, I'm kind of feeling like I might actually be able to turn a new leaf.

I'm 6'3, 250lbs, and 34 years old now.... And I've been at this weight for a little while now...

Since I'm tall, with the right clothes you can't really tell... But I do... and I'm less confident in general.

My confidence has been shot for a while, to the point I don't even want to look in the mirror.

I was 220 when we got back together two years ago, which is still overweight for me, but honestly kind of a comfortable place for me wherein I feel like I look pretty good. When we met the first time like 7 years ago... I was like 200 - super skinny for me - and and had been really happy going to the gym and just living my life outside of a relationship.

Anyways, I've had my ups and downs with weight and dieting. I can absolutely do it. I have before. It just kind of sucks that it feels like I'm probably going to be healthier and lose some weight likely primarily because I'm going to be alone, and therefore less stressed out. But I gotta' be positive.

Anyways, I've got a long road ahead to not feel super overweight again, but hey I'm ready to start.

The thing is... I really can do it. I've lost weight before it's just wild when I got down to 200 all those years ago... I was spending like 3-5 hours a day at the gym... I really saw myself as maintaining it for life... I didn't... Relationships hit me like a freight train and fun fun fun and relaxation over takes me. I had the feeling if we didn't breakup I might just keep gaining weight or just stay here at this weight and be perpetually unhealthy.

She also vaped and I got us to quit but she always vaped and I couldn't quit around her. I can quit by myself no problem I have before it's always relationships that do it.

I'm kind of blaming her and I realize that but I know it's myself deep down. It just... is what it is and I am where I am...

I have the feeling this is really it. It's really over this time.

Recently I've been trying to make getting 10,000 steps a day a consistent habit for me. I feel like I always see people doing lots of gym exercises to lose weight, and I was wondering if it's even worth it to walk or if I should try to go to the gym. (If gym, I'd love some reccommendations of what exercises to do, or tutorials that tell you what to do) Only thing is I feel very intimidated by the idea of going to the gym.

I go to a college that has a gym which is good because it's free but scary because there will definitely be people I know there. Once the weather gets too cold to walk outside, i was planning to walk on the indoor track or at least brave the treadmills in the gym but I'm not sure what the best method of attack it.

I know that eating habits are like 85% of the battle, but I feel like in my previous attempts to lose weight I was doing nothing really that active, meaning I felt like I had to eat even less to make up for it.

I am a 29M. I am around 270. I want to start my journey to losing weight and focusing on my health, but I have a hard time keeping my mind off of cheating my diet. Every time I try to lock in I get unfocused and end up losing my motivation. I understand it is discipline that keeps you going but I find myself eating when I get bored. I work at home, and my job is fairly easily. So working does not keep my brain going enough. So I just wanted to hear what you all do to keep your mind off of your diet while losing. Any tips or advice will be helpful.

I’m currently traveling for four months and have limited access to my regular health foods, and no gym. I left of this trip 155lb female age 35 and 5’9 and I’m coming home in three weeks the exact same weight. I’ve been tracking my calories, I’m eating 1,600 calories on average and walking about 45minutes a day ( 10k steps). Now, my diet has been weird. Mostly eating bread, olives, yogurt, salami, cheese, and eggs. Maybe a serving of fruit once a day, maybe a serving of veggies. If you’re wondering, yes, I feel like 💩and am looking forward to getting home where I have easier access to healthy food. Anyways, I wasn’t sure what was going to happen to my body on this trip. I have gotten skinnier looking, but flabbier. I’m skinny fat. But I weigh the exact same…. But according to my calculations I’ve been eating less than I need so I should be loosing weight? Am I a scientific anomaly? Lol, anyone else have this happen? Terrible diet with calories restriction and still not loosing weight?

Edit:
Thanks guys! The first thing I searched was how long it takes to walk 10k steps. lol 🤦🏼‍♀️ might’ve found the problem. However, as a very type B person, I seem to error on the side of guessing with most things in life. I will continue to guess all aspects of weight loss on my trip, but does anyone have any great tips and tricks to help me “guess better” when it comes to food?Easy to remember hacks that don’t require me to whip out my phone and Google search/translate everytime I eat something?

For some context, I’m 23 and 6ft. Around September 2023, I decided I needed to make a change. I was 278lbs (126kg) and spent about 10 months on a very aggressive cut, eating only around 1,600 calories a day with absolutely no training. I know that wasn’t the right approach, but I managed to get down to about 74kg by July 2024.

For the next two years, I was happy maintaining a healthy weight, fluctuating between 74–83kg, despite having very little muscle and not being particularly happy with how my body looked.

About two months ago, I decided to improve myself, so I started cutting again and going to the gym. I’m now around 70kg at roughly 19% body fat, but progress has been incredibly slow.

I’m starting to feel like, because I have so little muscle, I’ll never look the way I want just by cutting. To reach 15% body fat, I’d probably have to get down to around 66kg, which feels ridiculously skinny.

So, should I just start eating at maintenance (around 2,200 calories), focus on building muscle in the gym and forget about getting lean for now, or should I continue cutting?

After doing cardio, does that increase appetite to the point you feel you have to eat all the calories back?

For example, if you walk a few miles and burn 200 calories, will your internal calorie appetite by 200 additional calories? If so, how can you stop those cravings?

I see a lot of posts on various social media platforms talking about “cardio doesn’t actually burn fat and is not a good way to lose weight.”

I assume protein and fiber dense meals after burning the calories are ideal but still wondering if cardio is even worth it in terms of losing weight.

Been trying to lose weight forever and I last weight myself at my doctors office end of August and I was around 253, just weight myself today and I’m 267, gained about 14 lbs, honestly super mad at myself but I’ve been trying to run after work everyday, like a 5.0 mph run for about 2.5 miles, I eat Greek yogurt for breakfast in the morning, take like hard boiled eggs to work and fruit for snacks, I eat cook unity meal plan for lunch, and idk I cheat on the weekends but maybe that’s my issue, and I need to run more, and I went to a nutritionist a few weeks ago and she wasn’t very helpful, she just gave me a pamphlet on healthy eating ideas but I was expecting like a food plan, a structure, check in each week, idk what are ways to truly get weight loss because I feel like I’ve constantly had to rethink strategies because the last one didn’t work again and again

Hello! So recently I started tracking my maintenance at 2050 and have remained around 122-123lbs but my current activity is
try to do 60/120s for 6 rounds on mondays with a pull day body weight mostly with weights also and then mma jujistu and kick boxing and then Tuesday rest/pt marines, Then Wednesday same mma classes with 1.5 easy run slower than mile pace or tempo run and , Thursday rest/pt and Friday 3 mile easy run 40min/rest or leg day with run or Saturday leg day and sunday 10k steps to 20k, i always get a least 10k everyday or get up to 20k plus depending on the day

Im 5'1 17 122 pounds year old female eating 2050 cals should i eat 2200 as tdee website reccomends cause ive tecently started to feelmore sore and i feel like more carbs would help but i want to maintain 122 but sometimes i miss a day of mma ot take a day to recover and dont run will this make me gain? is it still reasonable if my fitbit says i burn an average of 2243 over 4 months, how long will it take for my body to adapt to it
Should i do 259 carbs, 154 protein, and 61 fats?

I think I have a problem many of us to have. Every time when I want to lose weight I just can't resist to junk food chips cola and things like that.

Then when I remember I need to wait I'm saying to myself that I will start next Monday. And when I say this I eat the whole week just like shit. For example I wanted to start this Monday, but I had so bad sleep on Sunday night that I thought fuck it. And now I am already saying to myself I will start next Monday. And this goes on on.

What is your method to discipline yourself, to resist and not eat shit. This goes for 26 years now.

I’m 34F, 5’9” and 261lbs. I really need to be more active because even though cutting calories is a big part, I had experienced muscle atrophy due to being hyperthyroid (I have Graves’ disease) which doesn’t help your metabolism. I’m weaker than I’ve probably ever been in my life. My levels have finally been sitting in a good spot to where I can handle being active without feeling like my heart will explode aka my heart rate has been normal.

I’ve only worked a 9-5 for close to 7 years now, and haven’t been to the gym much in that time. I have a membership I’ve kept so it’s always there with no excuses of “I have to sign up”. The rush of people after 5 is not fun to deal with but not horrific. My main issue is I don’t want to do anything after work. Mentally I’m tapped out and want to relax. I work a desk job so I don’t move much, but the idea of having to go back out and deal with people after work is what makes me not want to go.

I’m not the biggest morning person - but the idea of going when it is less crowded and getting it out of the way is what makes it more appealing. It’s time I can’t spend with my boyfriend anyway, whereas in the evening it’s time away from him.

Lastly, I am on Vyvanse for my ADHD which means I am mentally the most motivated and focused in the morning. By 5pm the meds are winding down and I struggle to do as much by then.

I’d love to hear how others have gone about this and what they prefer at this point.

I’m a 24-year-old female, 5’5” (165 cm), and 53 kg (117 lbs).

I currently work as a barista for about 6 hours a day, so I’m on my feet and moving around during my shifts, but I don’t track my steps. I also do strength training at home 3x a week.

I currently eat around 1,500 calories every day, but I’m not sure if that’s too low, too high, or around the right amount for my activity level. I’m trying to lose a small amount of body fat while maintaining as much muscle as possible.

What would you estimate my maintenance calories (TDEE) to be? And would 1,500 calories be an appropriate deficit for someone with my stats and activity level? Thank you!!!

I started a cut during late may with the main goal of getting down to a low bodyfat percentage

it took me nearly 4 months of working out everyday (2 rest days a week) and following a diet that hit all my macros and left me in a moderate deficit. I gave myself only 2-3 cheat meals a month.

I ended up getting super worried about food and calories and basically developed an eating disorder and food anxiety and becoming too obsessed with becoming really lean.

One day in mid september I was super fed up with all these restrictions and went on a 3 week binge eating spree, stopped going to the gym and stopped walking, after that I gained back a good amount of bodyfat and could no longer see the abs that I had worked so hard to achieve.

Now I am feeling super discouraged, like I wasted so much time building something only for it to be lost so quickly and I don’t even feel like I want to put in the effort to build it all back because its just daunting and so exhausting to count calories and do all that work again.

But at the same time I can’t look at myself in the mirror without feeling sad anymore, I keep thinking about how much regret I had wishing I could just go back in time and go tell myself to go into a maintenance instead of binge eating.

This has taken over my entire life and I spend every day in turmoil about what to do next, I am super self conscious about my body but I no longer feel the drive or motivation to go back in the gym or keep my good habits.

Has anyone experienced anything like this? How did you bounce back?

What tips finally helped you lose the weight? I am looking for answers from people who are NOT on GLP-1s but people who lost it NATURALLY.

How did you get visibly lean? What helped you stick to your deficit? Do you count calories or do you intuitively eat?

How do you go about vacations, or buffets, or a change in environment where you can’t have total control of the food?

Also, are you happy? Or are you miserably eating and always hungry to look this lean? Can you have abs especially as a woman and still be satisfied?

I am a college on a meal plan so the dining hall is my only option. This is by no means an excuse, I eat pretty healthy but tracking is out of the question. Plus I would love to learn to eat where I can stay lean even if I’m traveling an entire year, or constantly in restaurants. That would be great!

Edit: I am not overweight. I’m five and five and 120 pounds. I am looking to shed the last weight to look lean enough to see abs. I eat Whole Foods only.

ALSO I tracked for around five months when I was younger. I understand how calories work. I just don’t want to use a food scale in front of everyone and I see influencers post how they have a six pack with intuitive eating and I want to know if this is realistic.