This year I started my running journey from zero and reduced my lifting, from February I was running 3 days a week and lifting 3 days a week until I completed a half marathon at the end of June in under 2 hours 10.

Since the end of June and with my new found fitness I ended up getting back into football, so I currently run 2 days per week, play football 2 days per week and lifting 3 days per week.

It’s also worth saying that in January my weight peaked at around 88kg maybe at around 30% bodyfat, and since then I have reduced my weight to around 72kg and I probably sit around 16-18% bodyfat, eating around 2000kcal per day for fat loss. For context I’m 30, 176cm tall male.

I’m currently at a bit of a cross roads and not sure what to do. On one hand I want to continue the fat loss and aim to get to ~12%, but on the other hand I feel as though I’ve been in a deficit for so long that I need a break. My strength has reduced in the gym and all of my running this year has been in a deficit, so definitely feel my performance could improve.

I have another half marathon booked for next April, so want to avoid another training block whilst losing fat if possible!

What would others who’ve gone through similar fat loss recommend?
- carry on the cut
- take a period at maintenance
- reduce my deficit

Any help appreciated!

I'm a 5'3, 19 yo woman currently on a club field hockey team with two practices a week and games on weekends. I go to the gym at least 3 times a week and run a mile after each session.

My calorie limit is 1400-1500 cals a day, which im usually exceeding. I've recently been pretty bad with it. I typically eat all three meals a day, and occasionally skip or have very light breakfasts.

I did recently get a scale and I believe I have actually lost some weight, but need to double check. I believe it was around 10lbs in the span of 2 months. Was 150 but will update with current weight when I am back home.

Is this deficit okay? Any advice for meal planning with a small calorie cap? I'll take any sort of health and fitness advice for short people.

Also, does this estimate look reasonable for this burger?

https://en.wikipedia.org/wiki/Hyperpalatable_food

It seems like virtually no one is, almost all of food people eat, and also almost all drinks they drink fall within this category. Almost every recipe for every meal has a bunch of ingredients and an explosion of taste. Almost every drink is sweet or has some other flavor, and intensely so.

I kinda try to avoid HPF stuff.

I'll just drink plain water (tap water is safe in my country and city, so I drink that). Or I'll make black coffee and put one artificial sweeter tablet (equivalent to one cube of sugar), and people are like thats yuck, how can you drink that.

Or I'll make like a lentil soup with a diced carrot and a bit of salt, maybe I'll put a bit of garlic powder sometimes, and people ask me in a shocked way how can you eat such bland food. I've even experienced a similar question on some party where I took a piece of pizza and started eating it without putting any condiment on top, and I was confused, like what do you mean bland, it has a bunch of flavor.

Hi. Is taking a small spoon of butter everyday with breakfast good for weight loss? I only eat breakfast and dinner everyday but my dinner is light so I want my breakfast to be little fun.

Unpopular opinion, steak goes better with poached egg! And that's a hill I'm willing to die on!

I don't understand why most people rather fry their eggs!

And it's a feast too. Besides you save 120 cal by not using oil!

I’ve been going to the gym for around five months now and it’s going great, I love it! However the thing I’m struggling with is how I should eat. For context, I used to be very skinny before, my BMI was on the underweight side. For all my life I’ve pretty much been able to eat whatever and as much as I wanted while staying skinny, I used to compete in dancing but quit a year ago. When I quit dancing I worked out at home and had the same thing with the diet, able to eat everything but stomach stayed flat.

I started taking muscle growth seriously when I started going to the gym five months ago. I already see some visible results in muscle growth that other people have commented on, too. During this time I’ve tried to increase my protein intake and cut sweet treats but haven’t been tracking my calories etc. The thing I’m struggling with is being scared of gaining fat and maybe not eating enough because of that in order to gain muscle more sufficiently. I’m still thin according to the people around me, but I’ve maybe gained a little fat on my stomach and it’s scaring me and honestly I’ve been fixated on it. It’s hard for me to say, because I also started taking the pill two months ago which might bloat my belly.

Right now this is the diet I’m planning to commit to: I’ve estimated my daily maintenance calories to be about 1900 kcal. I’m 19F, 173 cm and 57 kg, I go to the gym four times a week, do moderate cardio (stairmaster) for 10 minutes, lift for an 1-1.5 hours and stretch. I’m unemployed right now but walk my dog a few kms daily. I eat on maintenance calories and try eat at least 70 grams of protein daily. Often my calories go about 200 under or over the goal.

Does this diet sound sufficient to you guys or do you think I eat too little or too much? I want to gain muscle but not get fat, and I’m not sure if I’m too scared of the getting fat part.

I'm interested in understanding what makes an online nutrition course genuinely useful for beginners.

Apart from the course fee and certificate, I think it's worth checking:

• Whether the syllabus covers nutrition fundamentals in sufficient depth
• Whether the learning materials are evidence-based
• Whether practical examples or case studies are included
• Whether the instructors have relevant qualifications
• Whether the certificate is recognised for the learner's intended purpose

For anyone who has completed an online nutrition course, what factors helped you choose the right one? Is there anything you wish you had checked before enrolling?

Now I can’t really cook since I’m in a hostel, and generally can get access to eggs, bread, chicken skewers, fried chicken and veggies. Now the question is, are they a good calorie deficit meal? And how do you customize them so they fill you up?

I picked these up because they’re low-ish in carbs and calories and high in fibre.

For breakfast today I put two thin deli turkey slices, cottage cheese, 1 egg mixed with 1/2 cup of egg whites and spinach and some pico de galo in one of these tortillas and made a wrap. Side of 6 strawberries and a small container of Oikos greek yogurt.

I thought this was good but now I’m worried I’ll be having an energy crash in a couple of hours since this is a simple carb. Thoughts?

Been trying to fix my breakfast lately but end up eating random stuff every morning 😭

For people trying to lose fat, what do you usually eat for breakfast? Specially vegetarians, what are some easy options that keep you full and help with protein intake?

Are oats actually worth having daily or do you prefer something else?

When I was 15, I was really confident in myself. I loved wearing slim-fit shirts and pants, dressing well and taking care of myself. I was genuinely happy with how I looked.

Everything started changing when I switched schools. I started feeling really depressed, and I honestly hate the environment I'm in now. I feel like the people there are awful, and over time I lost a lot of my motivation and confidence.

Now I'm 17, I've gained weight, and I barely feel comfortable wearing the clothes I used to love. I miss how I looked, but even more than that, I miss how I felt about myself back then.

I've also spent most of my life playing video games and never really practiced sports, so getting into exercise feels difficult. I have a girlfriend too, and between visiting her several days a week and coming home tired, I struggle to find time to work out.

Eating better is also complicated because I still live with my parents and don't have full control over the food we buy or eat.

My biggest problem is that whenever I think about starting, I get discouraged because I know it'll take time to see results. I end up procrastinating and never really build a consistent routine.

I'd really appreciate advice on how to build habits from scratch, stay consistent when motivation disappears, and stop procrastinating. I don't expect overnight results. I just want to start improving myself, feel confident again and build a lifestyle I can actually maintain.

trying to eat balanced meals without spending too much can be a challenge, especially when groceries keep getting more expensive. i'd rather stick to basic ingredients that are easy to find and don't cost a lot.

what foods do you usually buy when you want to keep grocery costs down while still eating well? i'm looking for simple meal ideas that work for everyday life.

Ive been feeling like my stomach is bloated lately paired with gassiness and maybe not as frequent bowel movements but ive been trying to eat at a slight surplus and mostly whole foods what could be the problem?I usually try to reach 2500 cals and fill the rest in with watermelon or pineapple or banana

Im currently trying to reduce volume eating whilst increasing calorie density and i feel like my perception of normal portions is messed up

Ive managed to bring it down from 2kgs of veg a day to 1.2 to 1.5kgs currently whilst adding more fats but was wondering if I should bring it down even more. Ik everyone is different etc but just in general any tips for eating smaller portions would be great

P.S i think VOLUME EATING IS GREAT but I just overdid it/ didn't do it right

University of Nottingham are conducting a research survey on people with autoimmune conditions who have tried a keto diet.

You can take it here

https://www.research.net/r/kdas

Super interesting topic. Don't think there is much previous research on it, but there is a lot of speculation online and people trying keto for related issues. Curious to see the results of this.

P.S. The participant info sheet with IRB approval is linked on the first survey page

Hey everyone I'm currently having high-protein oats with milk for breakfast, but I'm lactose intolerant. What can I have instead of milk? Also, could someone please suggest a proper full-day diet plan to help me gain weight?

My current weight is 48 kg, and my height is 6 feet.

Over the past 9 or 10 months I've lost 100lbs through a very aggressive cut (on avg around 1300kcal), I started off with an unhealthy approach of just not eating anything and I know I was an idiot, but I didn't know any better.

Through out this I've had issues with hormones, energy, dizziness, and headaches at different points but usually it would have been due to something I was missing, first it was fats, then micronutrients, then carbs.

But at this point I'm having issues with low energy, constant fitigue, terrible workouts, and frankly mentally exhausted all the time. Not to mention, I've had a weight plateau at 215lbs now for several weeks.

I've always thought that no one really needs a refeed unless you're doing body building prep, but I think at this point I might need one? I really want to go through this in a healthy way and not ruin all my progress, so any advice on what I should be doing for a refeed??