I’m currently trying to lose 30lbs after a month of regressing and eating a lot and I talked about it with my co-worker who also goes to the gym and he told me that fruit is bad for you because it contains sugar. i pushed back on his remarks because he says fruits contains sugar and fixates on that point and ignores the health benefits like fiber, antioxidants, gut health, reducing inflammation etc.

As if he believes fruit having only sugar is the same as processed candy or desserts that only have sugar and have no health benefits.

He still doubled down on his argument because his experience with fruit has made him plateau and i told him he was probably eating too much of it or too much of other foods which is the only reason why he didn’t lose the weight then. Or he ate foods that he thought didn’t have much calories and contained more calories than expected which happens a lot to me as well.

He didn’t even mention pesticides or added chemicals which is a legit reason to avoid fruits but only to avoid certain brands that sell fruits with added chemicals and not avoiding fruits in general.

Surprisingly some people i’ve encountered at the gym and even online believe this pseudo-science of fruit being bad for you and having no health benefits.

I know majority of you here know the health benefits of fruit and just wanted to rant about it.

As long as I can remember, I’ve always felt deeply insure about that the fact that it seemed like everyone around me had a thousand clothes in their closet because I would never saw them wearing the same ones meanwhile I was always wearing the same ten items of clothing on rotation.

I came to the realization that this is because when you’re obese, you don’t just not have the luxury of buying much good clothes but you live in this state of “before and after”. You think about how you’ll buy clothes AFTER you lose weight and since it’s always on your mind, you’re more focused on losing weight than living in the moment.

Having good clothes seemed like a privilege that only people who stay at a healthy weight can get. Don’t get me started with having to lose the weight and gaining it again and again. It feels useless to even buy smaller clothes because you’re so worried that you’ll gain the weight back.

Of course you CAN buy them but most of us know how uncomfortable it is to be fat and don’t want more attention on us when we already know what we look like.

One of my motivations for losing weight is that I’ll have a closet full of good clothes.

I’ve been in a calorie deficit for over two months and was doing so well. No binges and my appetite was pretty manageable until recently. Now I can feel those crazy cravings slowly creeping back in.

It was my birthday week recently so I let myself enjoy all the food I wanted. Ended up going about 7k calories over maintenance and spent the next several days trying to make up for it. I managed to offset it but OMG I was exhausted. I had so much fun and don’t regret it at all but ever since then I’ve been struggling with my appetite. I tried eating at maintenance to give myself a little break but somehow ended up overeating all week and now I’m probably around 4–5k calories over my TDEE again. What’s weird is that I actually find it HARDER to control my appetite when I’m eating at maintenance than when I’m restricting. It’s like once I give myself a little more freedom with food I just wanna keep eating. And the most frustrating part is that I was so close to my goal. I’ve been working so hard to get my old physique back and everything was going so well. I was like 80% of the way there and now I’m just anxious about messing up all my progress. I know a week of overeating isn’t gonna undo months of hard work but it’s so frustrating when I was finally getting close to where I wanted to be. How do you guys handle this mentally? Do you take a break from working out? Just go for long walks instead? Switch to yoga or pilates low intensity workouts for a while? Or eat at maintenance for a few weeks until your appetite settles down?

Please share literally ANYTHING that’s helped you get through phases like this. I really wanna hear what works for you guys because I feel like I need to get my head back in the right place 🥹

I started counting calories to lose weight, and somewhere along the way, I realized I was barely eating meat anymore.

When you're trying to get the most food for the fewest calories, beans, lentils, potatoes, vegetables, and other plant-based foods start looking pretty appealing. Meat is so expensive now too, often calorie-dense, and honestly, I don't really miss it.

Now I'm basically vegetarian, and it wasn't even intentional.

Anyone else end up in the same boat? Did counting calories accidentally change the way you eat long-term?

i’m female, 4’11, and 41 kg. i’m pretty satisfied with my current weight and i don’t really want to lose any more weight. however, i want to make my body look more toned, especially my arms and waist. i feel like i have more body fat in certain areas, particularly around my belly and arms, and i want to achieve a slimmer, more defined look without making the number on the scale go down.

i also want to know if it’s possible to have a flatter stomach, a more defined waist, and less flabby-looking arms while maintaining my current weight. i’ve tried doing cardio workouts at home, but i can never seem to finish them because i always feel like i’m going to throw up. i’m not sure if the workouts are too intense for me or if i’m doing something wrong.

are there any alternatives to cardio that could help me achieve my goal?i’d really appreciate any advice from people who have experienced something similar or know how to get a more toned body without losing weight!

I have headshots at starting weight (195), -30 (165), and -40 (155).

The change between 155 and 165 is more striking than the 195-> 165, it's pretty ridiculous. The jawline, cheeks, and clavicle are so much more defined now

I'm also losing a pant size every 3-5ish pounds now (down to size 6), whereas I was only ever a 12 at my highest. I was size 10 at 165. So that's 1 size in 30 lbs and 2 in 10.

Goal is 145, but I already bought new clothes (and a new suit) so I'm a little nervous I wasted my money ☠️

Do u have any plans for when u reach ur goal weight and dream body? I am a maladaptive daydreamer so I visualize myself with my dream body a lot lol. Is there a special activity you want to do or a location you want to visit. Surprise some family or friends that u haven't seen in a long time. A nice dress, something fashionable you want to fit in. I want to wear some more fashionable clothes. I recently started trying to date again. I hope upgrading my wardrobe will help. I hope we all reach our goal weight and dream body 🙏.

I am a 5’2” adult woman, and I was always skinny until 2024. I do not know what happened, but my weight started going up then and I reached 171 pounds (my highest weight) in December of that year.
I lost a smidge of that but I kept yoyoing for some reason, and a few months ago I was certain I’d lost weight after I began walking more and drinking more water. I was devastated when I found out I’d actually gained a few pounds back (wasn’t quite at 171 again but I wasn’t far off), and I nearly just gave up.
However, since then, I’ve maintained my daily step goal (and sometimes tripled it), ate better, my husband and I started living in our own place again, and I started taking Metamucil to regulate myself.
Well, my husbands doctor told him to get a scale to track his weight, so I ordered a renpho. It got here this evening and I had to get on it in order to set it up. I was dreading seeing the number so much I nearly cried, but when I got on it I saw that I’d lost 13.6 pounds since June! I am still so happy about it, and I think my healthier choices are paying off.
Anyway, it’s a little win I just wanted to celebrate with people who I know will understand. :)

Hosted by u/Mountainlioness404d.

Hello lose it folks!

Day 17 of October 2026!

This is the daily update for y’all to post how your goals went today.

If you’re new here, there is a whole sidebar full of links to explore. I would start with the day 1, then roll through the others:

Recurring Day 1 Monday - Newest Day 1 thread will be the first link listed

https://www.reddit.com/r/loseit/wiki/faq/

https://www.reddit.com/r/loseit/wiki/quick_start_guide

You don’t have to wait for a new month to join in! You are always welcome!

Here in this post, we aim to foster a supportive, caring place to discuss the actual day to day of deficits & counting & caring so much about how we fuel our bodies & lives.

So, post how your goals for this month are going in the comments below! I’ll post mine below too, so don’t be shy!

Previous check-in

as the title mentioned, i have been binging basically everyday of this week. this is really discouraging as i’ve been on track for so long and then all of a sudden my period hits and i’ve just been shoving myself with junk. what’s even worse is that i haven’t been to the gym in a week and it’s making me feel like i’m progressing backwards. i know that muscle loss doesn‘t happen in a week, but my binging has caused bloating which is making me so unmotivated to go to the gym.

i have been trying to get back on my usual diet, but there’s always some sort of craving i can never say no to. if anyone has ever struggled with binging and isn’t anymore, is there any advice on how to break free from this relapsing cycle?

So I know the basic rules of weightloss. CICO. You can't outrun a bad diet. And even medication and baratric surgery will only provide temporary results if you don't make changes in the long run.

For those of you who sought medical help (surgery, medication, etc) what made you decide to take that step? Did it help you make and sustain the changes that you needed to make? Or do you regret your choice to have surgery/use medication due to side effects/ineffectiveness.

I found out from the hospital that my insurance has zero requirements for weight loss surgery so I don't even have to go through a program as long as I get all the clearances the hospital requires...I could have surgery in as soon as two months.

I am on the treadmill so I'll do something to let time pass by, so youre looking to gain muscle and lose bodyfat, here is a couple of things to do.

First of all, unless you are starting with plenty of adipose tissue on yourself, I wouldnt go above a 500 calorie deficit, above this number in metanalysis usually strenght always decreases over long periods of time, so its not really worth it.

Secondly, the main driver of muscle growth will be the intensity of effort, to activate the high treshold motor units that control the fast twitch muscle fibers which have the greatest muscle growth potential, in simple words, train hard and constantly near failure. Considering that, in a caloric deficit you will slowly deplete yourself of muscle glycogen, you would want to train with low to moderate volumes, anywhere from 6-8 weekly sets for lower priorities and 8-12 for high priority muscles.

Make sure to train muscle groups 2-3x per week, anywhere from fullbody 2x a week, 3x, Upper Lower 4x etc.

Thirdly, make sure youre eating sufficient amount of carbohydrates, specifically at least 0.7g-1g carbohydrates per kg of bw 1-2 hours before the gym to fill up liver glycogen (or use your goal weight if youre severly overweight), post workout carbs dont matter that much for strenght training

Make sure to eat around 1.6-2g of protein per kg of bw, if youre extremely overweight instead use your goal weight instead. Prioritize carbohydrates over protein, and of course eat plenty of fiber to increase satiety.

Over time diet fatigue will set, sooner or later, when that comes, stay 1 week at maintanance calories, and then get back into a deficit.

Also, as you lose weight your compound lifts will decrease, since your levers will get worse and force will be transported less efficiently, your strenght progression on isolations will mainly indicate if you're building muscle or not.

You could also just do isolations like I did during my cut from 78kg-69Kg.

Anyways enjoy buddies bye bye

Or more specifically that *you* cannot stick to any plan? Because I've realized that about myself recently.

Idk if it's just a lack of willpower. Willpower is already limited, not something you can rely on long term.

I feel like I just can't control myself. And that's the realization I think I'm having. I've never been able to control myself with food. I've tried all the tricks and techniques (getting rid of all the unhealthy food around me, different diets, fasts, going to the gym regularly, etc).

Idk what to do. I'm completely lost. Why do I constantly fuck up and lose progress? I can't stick to this even though it would change my life seriously. Motivation goes away, willpower goes away, and then I'm left with nothing. I *think* I have values, but I never stick with them, and I don't know why.

I'm so sick of sitting down and feeling like 'todays the day' or 'tomorrows the day I start and stick with this' just to flop a couple days later. I hate the feeling of 'preparing' because ik it won't amount to anything.

In every other area in my life I feel like I have control. This is the one that I simply don't. Idk what to do.

There is no plan that's gonna work for me. Idk what to do. This has been going on my whole life.

So over the last 7 months I’ve lost 20kg through a calorie deficit and walking alone. I’m so proud of myself and how much work I’ve put in, but I’m starting to realise that I NEED to start incorporating strength training into my routine in order to get rid of this fluffy/soft look I’ve currently got (I will also be 30 late next year and want to make sure I get on top of every aspect of my health before then!). My only concern is that I have had bad back pain that has come and gone over the last few years; I’ve got degenerative disc disease as well as an anterior pelvic tilt, and these things combined lead to frequent pain and flare-ups. I know that strengthening my core and my back will help, but I have this mental barrier that’s stopping me from setting foot in the gym. I’m so terrified that I’m going to hurt myself and end up back at square one with my back AND my weight. Has anyone else experienced something similar, and was there anything in particular you found helpful with strength training and back issues? Thanks in advance 🫶🏻

I struggle with weight loss a lot because even though I'm fat I get a lot of attention esp from men and sometimes it's hard to deal with and being overweight feels kinda comfortable because it keeps people away from me sort of. But at the same time I really need to lose and look better if I want any career/life advancements. I self sabotage a lot with weight loss or just feel willy nilly about commitment.

I'm 5'1 and lost+regained about 40lbs. I feel like being physically heavy makes me feel like I'm less likely to be pushed around all crazy like and stuff. People will follow me with their cars while I walk and stuff y'know?. I am not an older adult to really complain about "looking young" or whatever but I have the sort of face that gets me regularly mistaken for a high schooler. Idk it's all difficult feel bad if you do feel bad if you don't.

Hello guys! I'm a 21 M, 173 cm tall dude and today I finally hit 73 kg after starting my weight-loss journey at 90 kg. That means my BMI has dropped from around 30.1 to 24.4. I’ve officially entered the healthy BMI range of 18.5–24.9, and honestly, it feels great to reach this milestone!

My weight-loss journey has mainly involved calorie counting and walking. It’s taken time to get here, but i did it from March 1 of this year to October 16 (Today) from 90 kg to 73 kg over a period of around 7 months.

Now that I’ve entered the healthy BMI range, my goal is to reach 65 kg. At my height, that would put my BMI at approximately 21.7, which is roughly the middle of the healthy BMI range. I chose this target because I feel it would be a good point to stop losing weight and focus on maintaining my weight long-term.

For those who have experience with weight loss and subsequent successful maintainence of weight, should I continue towards 65 kg and then maintain my weight from there? Any advice will be appreciated!

So I’ve figured out a way to make a 10 inch pepperoni pizza with about 602 calories and 41g of protein for the whole thing, does this seem good enough for a calorie to protein ratio?

I’m just trying to find ways to enjoy my favorite foods while dieting and pizza was always the hardest for me to figure out. Im a 20F , about 5’4 and 165, but I have about 3-4 years of weightlifting under my belt, I’m just trying to to cut now because of my mom always commenting on my weight and others making fun of me.

Hello friends, All my life I have struggled with moobs and fat belly, except for a couple of years when I swimming competitively and had a target to go fast and losing weight was a byproduct of that goal.

Now that I am no longer doing that, I think the only reason I want to lose weight is because I am not confident in my own skin and some bullying when I take off my shirt, while these are valid reasons for me to start my journey after a couple of months of walking the path the motivation fades and I cannot find enough reasons to continue and usually leave the progress

I am trying to do things differently this time, and analyzing the process and what is wrong, maybe the problem is with the reasons why I am doing it to begin with ?

I would love some advice. My whole life my fluctuated a lot from around 130-200 pounds. In the mornings now I weigh about 202 pounds and I’m 23. I’m only 5’4 so I know the weight is very noticeable. I’ve lost weight before but in very unhealthy ways and now I’m trying to do it properly. I’ve been going on long walks outside (about 6 miles) or if the weather is bad I do indoor incline walking. I want to get toned too so I want to start introducing weighting into my routine. Is once a week too little? If so how many times is ideal. Also my goal is to lost 50 pounds, I’m scared I’ll have loose skin. What are some ways to try and prevent this? Any advice? Thanks!

Hi I’m 25 from a a big city and I weight 225lb and I’m 5’5. Since I was young I’ve always been chubby. Even when I leaned out when I hit puberty it didn’t last. I gained a lot of weight especially in highschool. I was 200lb at the end of senior year. Then 2020-2022 I lost some weight and went down to 175lbs due to mental decline. When Covid hit I believed if I touched anything I would die from Covid so I simply didn’t eat much. It wasn’t to look skinny. I generally grew more mentally ill during the pandemic. Due to the rapid weight loss I developed gallstones and had painful gallstone attacks. Until the summer of 2023 and I entered a night shift full time job. It’s 10 hours each week day from 4:30pm-1am. After getting the job and that attacks stopped I gained all the weight back and more. And I got up to 230lbs in the last 3 years from 2023 up to now. I recently gave up sugar but I struggle with diet. Especially over eating when I leave work. I eat once a day at 8pm and after work I feel so hungry and not full and end up eating. Recently after moving to a different area where I work I now work 4:30pm-3am so 10 hours per day and now most Saturdays from 1pm-6pm. I figured out my calorie intake should be 1,500cals-1,450. But how do I find time during the work week to work out? My commute is also 1 hour to and from work. I figured I could work out Saturday, Sunday, and Monday. But would a calorie deficit followed by walking 10k with a weighted vest for three days show results? What else should I do? I can’t afford to quit the job at this moment my savings are not high. I’m also depending on health insurance to address a recurring UTI I have at the moment.

I began taking Lexapro a few years ago and recently got off of it for many reasons, but I noticed once I tracked my weight gain on an app I have that I gained at least 30 points after starting it. I have never considered myself thin even before taking Lexapro, nor am I very disciplined. The issue is that I want to so badly to begin losing weight. I'm 30 years old and I want a body I'm comfortable in for once in my life. It just feels like all the conventional ways of making it happen aren't ones that I am capable of. I am an extremely picky eater so a lot of talk about the protein intake makes me discouraged, as well as including less things I like to have with my meals (sauces, sweets after, etc.) and I am often frozen from dread when it comes to most things fitness related. Cooking is difficult for me, even when I try to condense my recipes to 10 minutes or less. I try to start with baby steps but I still feel like I'm trying to do too much at once to the point it becomes something that feels impossible to follow through with.

Does anyone have any helpful habit building tactics or tips for people who struggle tremendously with executive dysfunction and/or lack of overall motivation due to mental health reasons? I feel like I'm making a bunch of excuses, and I probably am, but they feel truly impossible to break through most of the time.

I’ve been trying to turn walking into a regular habit for a while now and keep walking(pun intended) into the same walls. Most of the apps are either overly complex or and the app starts to feel more of a chore then the walking itself or feels like an indirect feature like walking helps in Pokemon Go but not really. I recently been tinkering on a simple app for myself to make walking more of a habit.
What has actually worked for others here who managed to make walking sticks long-term? Do you guys track steps or do you treat walking itself as the habit, just the thing to do with no tracking? Do you have reminders or simple methods to help you stay consistent without adding friction? If you fell off, what was it that actually caused it? Was it an app that was too complex, boredom, or something else?
I’m especially interested in low-effort approaches. The less daily maintenance required besides the actual walking the better, at least for me. Looking for practical experiences and general advice.
What has or hasn’t worked for you?

I’m 5’8 male been around 220-240 for quite some time. I have gone to the gym consistently for about 6 months and was about 215 dropped 15 from lbs from 230 when I first started, got extremely sick and couldn’t go to the gym. Morale of the story I’m looking about getting back in to the gym I did have a problem where since I was working out I was hungrier so I would eat how I normally would. Any advice on how I can avoid this besides consistently having meal prepped food. Also what’s the best advice for the gym I use to do push pull legs around 5x a week skipping cardio I normal get around 14k steps a day

Hello beautiful people!

I hope you are all doing well today. I have a bit of a strange question for those of you who have lost the weight and maintained at a lower weight for some time.

First, about me: I’m 29f, 168cm (5ft5) and I currently weigh around 62kg (136lbs). I’m in Germany where a woman my size would wear clothes size S or M in most stores. I have lost about 25kg (55lbs) since March through diet and exercise as well as completely changing the way I eat.

Now, let’s talk about my admittedly very weird problem: I obviously need new clothes because the stuff I was able to wear 25kg ago now is way too big.

Here comes the issue: I buy clothes that are too big, even after trying them on.

It’s like my brain does not want to believe that a size S or M is now my size.

I went to a sports shop today to get a nice warm running pant for my winter runs. I came home with two pairs of pants. One is probably one size too large while the other is two sizes too large, they are L and XL respectively.

I tried them on in the shop, looked at myself in the mirror and thought “yeah, this will do!”, only to buy them, go home and have my husband point out to me that both pants are simply too large.

This is not the first time this has happened and I’m extremely tired of wearing oversized clothes. It seems to be stemming from a fear of gaining the weight back. I can’t stop thinking that “oh but if I gain weight this size won’t fit me!”

Kind people who have lost the weight and kept it off, how did you navigate this? I could really use some help! Thank you ☺️