What I mean is... If my protein, carbs and fat come from cheeseburgers for the whole day, it wouldn't be that much different than someone whose protein, carbs and fat come from a Mediterranean diet as long as total calories are the same?

This is not about long term health. This is just straight up weight loss and keeping the weight off.

I've always thought that food selection was everything. There was a high school teacher who once told the entire class that eating a whole tub of garbanzo beans is fine because garbanzo beans are "healthier" than other types of food.

I eat incredibly healthy but struggle with weight loss. I am working on decreasing the amount of food I eat and increasing my activity. I just started tracking my calories more intentionally and… holy! Olive oil is so many calories and it’s in EVERYTHING my husband and I, and our families, eat. (I am Greek, he is Palestinian). Has anyone else struggled with this?

Like seriously, I will have to rethink my relationship to cooking and food as a whole. My family has an olive farm and some of my family members seriously drink a little olive oil when they wake up. We have never once counted or rationed it because we get it in huge jugs from my family’s farm. There is hardly any food my husband and I eat that doesn’t have some oil in it.

I had zeit and zataar for breakfast, and I’m having stuffed tomatoes right now for lunch (which sit in a bed of olive oil and tomato sauce and lemon). I really don’t even know where to begin! But I will find a way. I don’t know if people outside the Med can understand just how much we use olive oil. Most dishes are left with a bunch of oily tomatoey sauce at the bottom of the dish to eat with bread. We even put olive oil and lemon juice on our boiled vegetables.

Has anyone else struggled with this when olive oil has literally been like water growing up?

I don’t need advice. I know what I need to do. I’m just in mourning ☹️😭🫒

So far i lost 50 lbs this year. I was 280 now i'm 230. I eat chixken, chicken sausage, salmon, swordfish, steak , sausage, egg whites, ostmeal , rice, broccoli,and wheat bread,

Lately i've been tempted to eat something sweet and i find myself eating too healthy not give me any wiggle room. So today i'm gonna buy a big black and white cookie and a cannolis. i'm gonna treat myself.

Do you guys treat yourself with sweet a or other food? What do you eat ? if you don't treat yourself are you tempted to treat yourself?

it’s 70° out, im buried under two blankets and a heated blanket and i’m still shivering. i’m literally always cold, my bones chatter. I’m taking iron supplements but I am not prepared for this winter. I turned on my heat two weeks ago. I went from always being sweaty by default to always being cold.

I am dreading having to take my dog out for bathroom breaks this winter. I am dreading having to buy a new coat, they are so expensive. I am struggling to see the positive in weight loss. I know, my steak is too juicy and my lobster too buttery.

I was down to 374 before leaving on vacation a couple of weeks ago. And I knew I was gonna gain weight over the week. I made my peace with it and had beer and cheese and bread and all the things.

I got home and the next day and I had put on 6lbs. I honestly think it was gonna be more. But I went right back to my normal way of eating.

A week later and as of today, I’m at my pre-vacation weight!! I’m super happy and like. I know it was water weight so it was gonna drop as soon as I went back to normal, but I am happy I didn’t spiral and use it as an excuse to just go “screw it” and abandon this journey all together.

in the long line of mental stuff I wasn’t expecting when losing weight, I am now starting to notice how much harder and bonier places like my shoulders, hips and knees are becoming.

I’m still a good 10 kg away from where I think my goal weight will be. this should be a non scale win!

But as someone who has always been a bit chubby, this is also yet another loss/change of identity to deal with. I’ve always been soft, and this is so different.

How did you handle growing bonier as you lost weight? Did you have any body dysmorphia or surprises around it? how long did it take you to grow used to it?

I've been buying the same expensive boxer shorts for a while, and I've been putting off buying more until I'm down to my target weight. The ones I've got have got a bit worse for wear so I'm down to 2 pairs, so I've ended up wearing other underwear and still getting in steps.

My thighs don't rub anymore though, I don't need them - I'm still not at my target, but, people no longer look at me and see a fat person.

Something that's been kind of wild is that people are still noticing and commenting recently despite the fact the scale has hardly been moving, I'm down like 2kg in the last month. I'm at a point that a lot of people are telling me to stop losing weight, I'm probably only 5-10kg away from being pretty lean at this point - I will get visible abs at some point. It's going to happen, it'll just take some more time and effort.

For two weeks, I have been working out six days a week with one rest day. It's usually only for an hour a day, but some times, once or twice a week, I go kick-boxing with my friends. I do majority cardio but also lift weights. I decided that since it is my last year using the gym I have at my university (graduating in the spring!), I should really take advantage of what is available to me. I have lowered my stress to reduce my cortisol rate during my last two semesters, taking my most simple classes and most are online. I also have lowered my caloric intake by a pretty decent margin, and have switched the types of foods I have been eating - being aware of carbs and fats before workout, protein afterwards, natural foods.

I don't weigh myself right now due to my history of eating disorder so I cannot provide a number of change - and admit-tingly, I do not see much physical change -- but I just wanted to come here and share that I feel so good. My body feels amazing. My focus is superb. I feel strong. I feel attractive. I feel less sad and stagnant. I really just feel inclined to keep doing this, and that to me feels like a good sign. I am going to weigh myself I think a month or two into my journey when I feel more comfortable with knowing, and my goal is ultimately to be in the 180/190 area for my wedding in the mid-march. I think last time I checked, maybe a year ago, I was 240. It was an accident reading but that is mentally what I am prepared for, though my fiance says I look like I have lost weight and I have generally been being more cautious of my eating habits and more active physically. I just really wanted to share that I like this routine and am super proud I have stuck to it for two weeks officially.

Thank you for reading, and have a nice day.

It's pretty much as the title says. When you guys, the lovely and hardworking people of this subreddit, go over your calorie intake budget for the day, what do you guys do?! Do you guys just burn the excess calories off? Eat less the next day? Burn more calories the next day? Something else? And for you guys who just move on, how do you not make a habit of just doing that every day? Thank you sooo much for your answers in advance. I hope all you lovely people have a wonderful rest of your days!!! oh whoops still not enough words....so, um here are some things about me! I'm 18f 5'2" and have lost 6 pounds so far! 170-164.

I know it’s my fault and I’m aware it is my sugar addiction. I can eat healthy all day. I do great all day, until 8-10 pm. Then… I want a snack. I want a treat. My hunger at night is so intense and I ruin my whole day by eating a bowl of ice cream or bowl of cereal. Sometimes a PN & J.

Then the next day I cry. But that doesn’t stop me. I repeat the same thing every single night. Idk why and idk how to stop.

What helps to not be hungry?

How can I naturally make myself not hungry? I’ve read maybe eating more pickled food or drunk kombucha

How do I stop doing this? How do I stop binge eating

I need to lose 60lbs and I can’t even lose 10 currently. I’m 5’8, 206lbs and need to get down to 150ish. I’m post partum so that’s probably not helping, but I have to lose weight it’s extremely effecting mental health.

I cried so much yesterday. Plz help. 😩

Hey, I am beginning my calorie deficit journey. So far everything is good, but sometime I find it very hard to stick to my plan and not consume extra calories.

I am living with my fiancée but he is not following any diet and he brings a lot of sweet threats for himself at home. Sometimes it is very hard for me to resist the urge to take something sweet. Do you have any tips on how to stay on track and disregard the food noise around you?

I have a weeding upcoming in the next 7 months. I calculated my calorie deficit and want to look the best I have ever been.

18(-2)M, 6'1. In january of 2026 I weighed 178kg. Currently I weigh 138kg.

I haven't really seen much change to be completely honest? My clothes are looser, sure, my knuckles are a bit of 'visible' along with me having slightly less face fat. Otherwise, basically everything is the same.

I feel the same too. I feel as if though I still weigh 178kg. I'm unsure as of why this all is, but it's very annoying. I understand that I'm still very obese. I've lost 40kg though, so i feel as if though I should see some sort of drastic change?

I might be thinking too much of it, but it really bugs me out.

Current weight: 88.3 kg and height 159 cm. I started my weight loss journey in April 2026 after having a very embarrassing fitness-related situation. Since then, I have been mostly consistent with my exercise, gym, walking, etc. I lost 4 kg between April and June easily. I experienced a job loss in between and had to go through extreme stress - still, I continued the gym at a slower pace often cried and pushed through. I gained only 1 kg from the job loss and subsequent slowdown.

But 6 weeks ago, I restarted everything: diet, walking minimum 7000 steps, gym, etc. Dieting is a challenge due to my interest for food, hunger and sweet tooth. I am trying to stick to mostly healthy food and stay within a calorie deficit (1,300–1,400 calories), and of course, I sometimes eat beyond the limit and immediately reset in the next meal or day atleast. I try to avoid sugar most of the time, but sometimes I add sugar to my coffee or eat a bakery snack. Despite my efforts, the scale only shows a 1 kg loss right now after 6 weeks of consistent effort.

I don’t know what I can do to avoid food cravings and completely avoid sugar consumption. I cannot eliminate them from the house because I live with my family, and other people use them. I also work from home, so mostly I use treadmill and gym for exercise. My problem is that nobody understands my struggle. I have fatty liver, asthma, gynaecological issues like adenomyosis , ovary cysts and I am at risk for diabetes. Any tips or suggestion from the fellow humans going through similar journey?

I don't really know why I'm even posting, because I suspect the comments will just tell me I'm measuring what I'm eating wrong. TBH I think that even if I am something doesn't make sense here.

I have been trying to lose weight for 11 years. I have only gained weight in the process. I started at 145 lbs and now I'm at 184, 27% body fat (male). 2.2lbs are visceral fat (DEXA scan). Even though I work hard, I look like I have never seen the inside of a gym. Concerned friends and family ask me if I still work out and it stings so much when they do.

I lift 4x per week. I play tennis 2x per week. I do cardio here and there besides. I work at a desk but I try to move as much as possible between workouts. The thing is I'm not even getting stronger, so if I am gaining weight I'm not getting the benefits.

I eat 2-3 meals a day. I don't snack. I only drink water. I have sugar-free gum if I'm craving dessert. All my meals are balanced, mostly vegetables and lean protein. I used to obsessively measure everything down to the gram with a food scale, but a 6 month experiment doing that didn't work so I eased up a little and now I eyeball. I don't sneak treats or sugar or anything. I don't have sauces, and I'm light on oils. I tried intermittent fasting for 10 months, and it didn't work and I also was never able to adapt. I'd get cold and foggy-brained, unable to work or concentrate, around 11 AM if I didn't have breakfast. This is months into the IF attempt.

I have tested everything. Thyroid, testosterone, insulin, etc. My fasting insulin is high (12.5mg in the morning first thing) and it seems like I have insulin resistance building up, but I can't do anything about it more than I'm already doing.

It just seems like there's not much for me to do. Even suppose I did make some mistakes or some areas to improve, I highly doubt that it explains where I am now. More than the shitty test results, I hate that I feel like I can't control it. Nothing I do moves the scale in the direction I want and I'm just so over it. I don't even like lifting, so if it has no effect, why do it?

I’ve been doing OMAD and IF for 3 months and have lost quite a bit of weight. My clothes fit looser, my face is more defined, and I’ve noticed significant changes in my appearance.

However, I had a rough week dealing with work stress and personal problems, which led me to relapse into emotional eating. I binged on high-carb and salty foods and ate around 3,000 calories a day.

Now my stomach looks bigger, and my face looks puffier, and I just feel like crap and overall, in my heaviest.

How much fat could I realistically have gained in one week? Could most of the changes be water retention and bloating? How can I recover and get back on track without making things worse?

I’d appreciate any advice or similar experiences. Thank you!

I’m almost 30M, 5’11”, 240 lbs, and have wanted to get below 200 lbs for years. I once got down to 215 through unhealthy fasting but quickly gained it back.
I’ve worked with a dietitian, understand nutrition and calorie tracking, and know exactly what I need to do. I’ve tried countless strategies to build better habits, but I can never stay consistent.

My biggest struggle is the mental battle with food. I think about losing weight every single day and genuinely want it so badly. But between candy at work, eating out, chips, and cravings, I’m constantly fighting temptation. I can resist some things, but eventually I give in. By the end of most days, I’m frustrated with myself.

I know treats can fit into a calorie deficit. I know one bad meal doesn’t ruin anything. But every time I build momentum, it seems to fall apart after a few weeks.
Exercise isn’t an issue, and I don’t drink sugary beverages. It’s purely my relationship with food. I want to develop the mental discipline to prioritize my long-term goals over temporary cravings without constantly battling myself.

I’m even considering seeing a therapist who specializes in eating behaviors because I feel like my problem is psychological, not nutritional.
Has anyone been in this position and actually overcome it? What helped you finally change your mindset and relationship with food? I’m tired of knowing what to do but struggling to actually do it consistently.

I am 20F, 5’4”. I started my weight loss journey in July of this year. I started at 278 lbs, and am now 25 lbs down at 253 🎉. I hope to lose between 100-125 lbs total.

I am really excited to have hit this number, but now I am starting to get worried about loose skin. I have been lifting weights to try and build muscle in order to combat it some (although I will admit I have not built a regular schedule and am not as consistent with it as I am with cardio). I am also using “skin firming” lotion once a day, although I am highly skeptical of products like that, and mostly just use it because I like the fragrance lol.

I guess I am asking if others have had a similar experience to me. If you lost a lot of weight (+100 lbs) at a young age, did you have loose skin, and were you able to bounce back from it without surgery?

Hi all!

I’m around 35% BF at 5’4, 153.8lbs and 26F

Photos of plan

I’m getting married in 7 months (yay!) but am looking to shred some fat (:

I did an accidental bulk for 4 months where I went from 132lbs to 148lbs 😅 good news is, I went from a 30lb leg press to a 130lb leg press which is sooooo great to see!
Unfortunately I did have to miss out on the gym for 1.5 months due to getting debilitatingly ill and now I’m at 153.8lbs ): I’m back at it now though!!

Since I’m switching gears from a bulk to a cut, is this meal plan okay?
-The cucumber cottage cheese is 1 cup cottage cheese, cucumber slices and 2 eggs
-Turkey Sammie is 4oz Turkey, 1 cheese slice, two pieces bread
-Teriyaki tuna is a packet of teriyaki tuna over a jasmine minute rice
-I work at Starbucks and wake at 3am for my shifts, then go to 6 hours of classes afterwards…the coffee is necessary and the one thing I’m not willing to give up lol

I’ve attached my workout plan as well. I usually get 5k-6k steps on work days and 2500-3500 steps on non work days

I know this sounds pathetic.

31m. 6’ 2’’.

I’ve been obese my entire life. 355 the last few years. I’ve never dated a woman. I’ve never held a girls hand… as pathetic as that sounds. I numbed myself for years and as my friends got married… I just kept reminding myself I was destined to be alone… as toxic as that sounds.

I decided I wanted to be a dad someday. I want to experience a relationship. I want to know what it’s like to build a life with someone. And if I don’t change… I’ll either die before I get a chance or even if I do live a long life… no woman would want to build a life with me.

So I fucking grinded.

I’m now 281. 74 pounds in 5 months. I’ve worked my ASS off. My goal is 220. My “healthy” weight is 197… but that seems too skinny for my height and build. Maybe I’m way off.

I’m a schoolteacher. I own a house. I support myself. I’d like to think I’m kind, funny, confident. But I know my weight is holding me back.

I’m prepared to lock in the next five months and lose 61 more pounds.

But I need to know… is this really going to help me? Am I finally going to get little glances abd smiles abd signals to approach? Is 220 even enough at my height (6’ 2’’) to get positive attention?

I just want to make a woman happy and be a great husband and dad someday. My dad was an asshole to my mom… and I want to support a woman in a way my dad never was to my mom.

How much will this fight realistically help me do those things?

Hey all,

44m, 5'7

Start weight: 187 lbs in January 2025

Current weight: 150 lbs

I'm really proud of how I've transformed over the last 2 years. I was almost completely sedentary, eating whatever I felt like, had high cholesterol, high BP, and elevated liver enzymes. Now I'm averaging 9000 steps per day, working out 5 times per week, and eating clean, healthy foods. The issue for me now is that I'm at my "target" weight. I'm obviously a shorter guy at only 5'7, but I don't know how sustainable/ideal it would be for me to drop much more scale weight. Having said that, I still don't look all that lean. I look good in clothes, which is great, but I don't have the same body composition I had 10 years ago when I was about 10 lbs heavier but looked leaner (hello, aging).

What can I do going forward to get leaner while not gaining fat and keeping scale weight relatively stable? For reference, currently eating 2200 calories per day with 1 gram of protein per BW. I don't restrict carbs, which is probably part of the problem. My workout split is 3 days of full-body resistance followed by 40 minutes of incline cardio. I also do 2 cardio only days, 1 is incline for ~60 minutes and the second is HIIT on the treadmill for ~30 minutes.

Who has pulled off a mini body recomp in similar circumstances? How did you approach it? What can I change?

Most people or sources say that the healthy range for weight loss is 0.5 to 1kg per week or 1% of body weight. But that seems a bit rigid. How would that apply to a person with low body fat percentage but high weight or a person with a high body fat percentage. The Alpert limit says you can lose about 22 to 31 kcal per day per pound of body weight. Some people criticise it for basing it off the Minnesota starvation thing, saying they did no weight training or were fed low protein food. But that doesn’t mean the figure is lower than 31 or 22, I’m assuming the research did distinguish fat free mass lost specifically muscle from fat mass lost which I’m assuming he used

Anyway I’m just confused, does anyone know about this or has anyone read the actual paper.

I have a treadmill, but it has to stay outside because there isn’t enough room in my house. With winter coming up, I’m worried about the rain making it difficult to use. I also find using it inconvenient because I feel like I need to shower before and after, so I’m considering getting a walking pad to use indoors instead.

I want to be more consistent with getting my steps in, but I don’t want to spend money on something that isn’t worth it. I’ve seen walking pads for around $150, which feels like a lot, but I’d be willing to invest if it’s genuinely worth it.

I’d prefer recommendations from Amazon or TikTok Shop since those are the sites I’m comfortable ordering from. I also live in a two-story house, so noise is a big concern. I don’t want to disturb my family or my neighbors, so a quiet walking pad would be ideal.

Is investing in a walking pad worth it, and what brands or specific models would you recommend?

I feel crappy making this post, and I feel crappy wanting external validation for my weight loss.

I've lost 40lbs since April. I started at about 245 and am now between 200-210. That seems huge to me! But not a single person has said anything about the weight loss.

I know it's so vain to want people to notice the weight loss but I can't help feeling that way. So when did people notice your weight loss? Did people notice your weight loss? Are people just more conscious nowadays about talking about people's weight?

To clarify, I feel great. I have noticed so many nonscale victories that are making my life easier and more comfortable. I'm the healthiest I've been in a long time. I'm still so motivated and this isn't slowing down or stopping me on this journey.