Im at 320lbs at 6ft5 height. For the last 3 months ive been averaging 10km of walking a day at avg 2hr 10min a day. So Ive completely changed my lifestyle. Its a step counter app mind you, not my rough estimate. I have screenshots though i have no idea how to add image to my post. Its an extra 1200 kcal burned every day. YET, i havent lost a single kg/ lbs. Though I did lose a couple of cm in my waist, and my upper torso is noticabely thinner, my legs too. My face is a bit thinner. Though i dont have measurments for those things. My belly fat is still the same, even though my waist is a bit thinner. I do look a bit better though than before, except for my belly area. I truly dont know whats going on. I did significantly lower my smoking, i know that slows down the metabolism but i dont know how much, i went from 25 cigs a day to around 10. So, regarding the eating, i do not count my calories. Maybe i should but i just cant even fathom that i eat 4k (3k maintenance + 1k walking) calories every day, theres no way in hell thats correct. I eat 1 medium portion for lunch, usually meat and potatoes. Sometimes i snack the food from lunch later but not too much. For dinner i eat a bit more, sausage or ham, cheese, bread, milk etc. I usually have another mini snack before sleep cause i cant fall asleep otherwise. I dont eat butter, sweets, soda or alcohol.

So am I in some kind of a mini recomposition cause i was really a couch potato before i started walking without any kind of activity or training? Or am really just eating 4k cals a day( no way)?

I(28F) started at 330. I lost about 10 pounds between January and end of May. I started taking it more seriously in June and started walking everyday. I lost 10 more pounds.

by July 10th I was both counting calories and weightlifting again. I have a Garmin watch so I have been tracking calories burned too. I would use that to gauge how much I would lose on weigh in day and it was scary accurate. Between July 10th and September 10th, I had lost 22 Pounds. This tracks with the estimated calories burned - the amount of food I was eating

Since September 10th, I haven't been able to weight lift. I was dealing with bad carpal tunnel and the lifting was making it worse. I had surgery scheduled for September 24th and it was recommended by my surgeon to pause on it until I have and recover from surgery. It was a hard pill to swallow because I do want muscle as much as I want to lose weight. I figured as long as I kept up with my protein and stayed within my allowed calories I would still lose weight with minimal muscle loss. I weighed 288lbs by this point.

I now haven't been able to walk since surgery. I walked once about 11 days after and fell on the incision. I've been hesitant to do it since. I would rather the incision be fully closed and the outer layers to be healed before trying again.

Through all this, I have still been eating within my allowed calories but its been hard to keep up with the same level of protein. My allowed calories have obviously gone down due to lack of movement and its harder to get in my 150 grams of protein. I'm averaging around 80G a day rn.

Between September 10th and today, I've lost 16 pounds. I am currently 272lbs. That feels like too much? The estimated calories burned from my Garmin - minus food I've eaten would suggest that my weight loss should have significantly slowed this past month, not sped up.

I weigh myself weekly on Wednesday mornings. I went up in weight the week after my surgery which was expected but have lost way more than my estimated ~1.5lbs every week since. This past week I've lost 4lbs. The week before was 3.3lbs. Could I really lose that much muscle this fast? I find it hard to believe this is all fat.

EDIT: I know that Garmin estimates are not fact. I just found it weird that it was relatively accurate until I stopped working out. My real concern is trying to understand if these bigger drops are because of muscle or water

There seems to be a prevailing mindset that exercise and specifically cardio does not burn a lot of calories.

This may be true if you do 20 minutes of easy running and already weigh 150 pounds... but if you are 300 pounds and run for an hour at 12 minute mile pace thats potentially 1100 calories. At 200 pounds, thats still 750 calories.

I know its hard to run longer distances when you're untrained and easy to get injured. I did exactly that and had to switch to the bike, but I would not trade it back now.

Yesterday, I rode for 84 minutes on the bike, mostly controlled zone 2 (easy enough to have a conversation) and burned about 1000 calories. This isn't me guessing, this is what was recorded by my Assioma power meter pedals that record the pressure i put down on the pedals.

I just hit 101 pounds lost since January, and a major part of my weight loss has been the calories I've burned by just doing cardio. Additionally, these are some of the best hours of my day and the mental health benefits are fantastic. Personally, I find it much easier than trying to white knuckle calorie restrictions with food.

Edit - It seems a lot of people are getting caught up on the challenges of running for heavier people. As I said above, I dont run (because I got injured doing it) and I now ride the bike, but my point still stands - you can burn a ton of calories riding the bike and its great for you.

I'm 27M, and my estimated sedentary TDEE is around 2,300 calories per day.

When I get on the treadmill, I don't enter any information like my weight, height, or age. I just walk, and after about 2.3 miles, the treadmill says I've burned 230 calories.

My question is, are those 230 calories additional to my sedentary TDEE? For example, if my TDEE is 2,300 and I burn 230 calories walking, does that mean I've burned 2,530 calories that day?

Or does the treadmill already count calories I would've burned just by existing during that time?

I'm trying to understand how this works so I don't double-count calories. Thanks!

I just watched a tiktok and a girl was saying that one of her weight loss motivations is being able to go into her closet, pick the first outfit and it looks great.

But the thing is, I am short with a long torso, short legs and I'm a pear shape. Even when I was a size zero (many years ago), I still had trouble finding clothes that fit me properly. I remember how annoyed I was at being flat chested. I didn't wear shorts back then because I was told I had "weird knees" and I'm pale so I've always had spider veins.

I'm at the point of needing to lose weight for health reasons, which is a fine motivator. But my "dream body" is likely only possible with surgery.

How can I stay on track and stay motivated in this situation?

I am on a 1500 calorie diet but i use that as a limit and try to stay under it (ideally 1400-1500 realistically probably 1300 ish as i intentionally overestimate stuff as i cant weigh food at work and cant be bothered to meal prep...).

I eat a lot of vegetables and always have a salad at lunch at least (in addition to other stuff of course, generally lunch is some protein plus some cooked vegetables whatever the food court at work has that day and i also have a salad)

I tend not to really count the calories in salads specifically- i overestimate the other stuff anyway and i rationalize that it wont make a difference but im wondering if i should start tracking it? I do log the dressing if it's heavily caloric (either tahini or olive oil+lemon juice but sometimes i just do lemon juice salt and pepper) but generally not the vegetables (generally some combination of of cucumbers carrots onion lettuce cabbage and/or raw beets or maybe radish. If i dont feel like eating meat that day i will add an egg and maybe some feta cheese- these i obviously do count).

Another issue is sometimes i get random cravings if i'm hungry but am at my calorie limit- like i will really want to just eat a cucumber as-is or just a random apple. Would you allow yourself random salad cravings or should i stick to my calorie limit despite it maybe not being accurate? I am thankful at least that my cravings are low-ish in calories but i dont really want to wait for the next day sometimes...

I wanna loose weight.

I feel like my whole life I’ve been overweight. I’m taller tho (like 5’8) so the weight doesn’t always show as much (like people would never guess I’m 105kg, but I am). I wanna be healthier, not just skinnier. I just for some reason, have ZERO discipline. I’ve tried everything, eating less, walking more, OMAD, cal deficit. And they work! It’s just keeping consistency is the hardest thing. I can try for a couple days, then all of a sudden I have a craving for one thing and boom, I fall off. I just want to be healthy.

How can I keep consistency and discipline? Or should I start looking into GLP-1s? Are they all that bad? 😔

My dad is a "heath freak"

His entire YouTube recommendations are just of diets, workouts etc etc. He watches buff ass bodybuilders talk abt their diet and workout. (Mind you hes diabetic and overweight. Idk whats his weight is tho)

Now the thing is, I KNOW he overeats. And he watches these content that aren't even for someone like him. I dont know much diets for weight loss, but I know that bodybuilder's diet aren't for overweight diabetic people

He can eat disgusting tasting things for heath but he cant for some reason understand he needs to stop eating so much.

I tried to tell him to eat less carbs and fatty things, and more fulling things. But he only listens to those fitness channels that are probably for those people who are healthy and wanna work out to have a better body

I've tried to show my dad channels that are for him, I forgot the channel names bcs it was a long time ago. Then I thought my dad just needs motivation to eat less and also a reality check. So I showed him the "big craig" channel. He didn't watch it

Then i showed him a calorie tracker app, he just nodded but I know he didn't use it at ALL. I've tried to get him stop overeating but he doesn't listen to my advice

I just dont know how to get him to yk DO smt, he does "work out" but its the bare minimum like walking and a few other movements, he bought gym equipments that he doesn't use.

And ALLL this can be solved if he just counts his calories because i KNOW he eats too much. Idk what to tell him bcs he doesn't like the reality checks I give him, or any solutions I provide him. And I desperately want him to loose weight and become healthy but he doesn't listen

I genuinely need advice for things I can do because im not educated in weight loss and I want to help him loose this weight

Age-19

Female

Height- 160 cm

Weight 55 kg

I'm a student and rarely exercise or play sports but I do have to walk a bit for classes and other duties.

But I read somewhere that to calculate daily intake for deficit we should use our basal metabolic rate? Is that true? Or is it sedentary which I should be using?

What should my maintainnce calories be? Like what's is that number from which I can start reducing my intake and I would know my deficit?

Is it 1200 or 1500? There are so many different calculators and stuff. And maybe I'm complicating it because I hate the fact that because of my short height my daily intake will be less.

Thank you 💙

when calculating my TDEE, what activity level do I choose if I only do steps as my exercise? I average around 16k, which burns around 300.
I know that online calculators will never be 100% accurate but I would still like some sort of number to go off on. I am not able to weight myself so I have to go off looks, which is why I don’t want to accidentally eat in too big of a surplus or deficit. Is that how you say it??

What activity level do I choose?
Or would it be accurate to use my sedentary maintenance and add the calories I burn on top?

My sedentary maintenance is 1400, so is it okay to assume that 1700 is my maintenance if I do my steps?

I am SHOCKED at the amount of discourse I see on this sub from people straight up dismissing exercise. There is so much misinformation posted on this sub over the last 6-months.

I constantly see people talking about needing to be on low calories for the rest of their lives and I just don’t know where this is driven from. I would like to know, because exercise hygiene is at an all time low it seems.

Yes, exercise is not great on its own for weight loss. However, exercise is still rated as one of the best tools for weight management. As in, once you’ve lost the weight developing a healthy relationship with exercise is still the best way to keep weight off long term.

It’s also just phenomenal for your physical and mental health.

Exercise is still the number one biggest predictor of long-term weight maintenance.

I cannot hear another woman complain about being petite and not being able to ever eat joyfully again. Life does not have to be like this. There are plenty of trainers that are genuinely incredible and go beyond your standard PT. Find one of those and learn about your body, weight maintenance, and how to live a life without calorie counting.

You don’t have to give yourself a life sentence of low calories.

(Of course, it’s much harder if you are physically unable to exercise or have a disability that is preventing you from doing so. This doesn’t apply to you, and you know what you’re capable of etc).

How do you guys do it?

I’m currently on a deficit and I’m consuming about 1550 calories per day (I don’t fancy disclosing my height and weight on Reddit but I’m pretty short, in my mid 20s, female and >55kg which is why it may seem a lil low) and I’m struggling a lot. ATM im going to the gym before work and getting 10k steps in everyday so overall I burn around 400 active calories per day.

Normal day would look like
Breakfast - Greek yogurt (10% fat) and a banana
Lunch - sandwich (usually with some veggie meat) with a protein shake
Dinner - tofu and rice

This pretty much seems to take me up to 1550 cals but it simply does not feel like enough.

How do you guys get through it 🥲

Female, 165cm, SW 74kg, CW 56kg, GW 53kg.

I’ve just put on 3.5kg over the past 5 months after maintaining my goal weight for two years. This winter was a tough one, and I frequently ate above maintenance.

I’m finally getting back to it now that the weather is improving, but I managed to pick the absolute worst week to start. I got sick a week into my deficit, and now I've also got my period. Because of this, I can't track my deficit by weight at all and have basically been flying blind for the past 10 days wondering if my cut is actually working.

To add to the chaos, I started exercising again, which has driven up my water retention even more due to the inflammation.

I can't wait for everything to resolve so I can figure out if my TDEE is actually around 1750kcal (using an online calculator) or if that's an overestimation. I've been eating 1400kcal a day, but maybe that's not enough of a cut? I genuinely don't know and can't tell with all this water weight.

Is there any other way to track my TDEE right now, or do I just have to wait until the inflammation from everything resolves?

So. I had a wonderful booty, pre-kids. Im mid 30's and its been 10 yrs since I've consistently worked out. Im getting better but I miss my fine ass lmao. I've never experienced a flat butt until kids. My pants don't stay up :[. With the weight loss I've recently had, it even started to hurt to sit on the floor bcuz I was losing even MORE on my flat butt lol. Cry.

Any knowledge on how to get that back?! I used to bike a lot. Does that help? Ack.

I know we can't target weight loss-- the body will lose where it wants to first-- and I know i can Google but i was hoping for some real life inspiration. Thanks

So I haven't been lifting weights for around 6 years now and two weeks ago I've decided to go to the gym again and also quite frequently.

Everything hurts which makes sense so far but one thing that I don't understand is why am I gaining weight? I haven't changed much in my diet apart from increasing proteins by a lot.

Can anyone help me out on what I'm doing wrong or is this some sort of natural process? Or is it maybe because of the proteins? I'm not tanking any creating whatsoever.

Thanks for your advice

Context:
I’m 31, 6 foot, currently around the 285lbs mark.
For reference, I’ve lost 100+ lbs and put it back on twice in my life, almost 3. Once in college in my first year, and once about 2 and a half years ago. I also had significant loss from summer 2024-spring 2025.
I have a history of weight fluctuation but usually can keep it off for a few years at a time and both times I put the weight back on it was a result of life changes/depression over the course of a year or so.

Currently I’m a short distance runner (5k) and played sports in HS/college. Not much of a weight-lifter but during my periods of biggest loss I was averaging around 30-40 miles on the treadmill per week. Typically 6-7 days, sometimes twice a day.

Usually working out to that level was because I also love to eat. For this go-round I’ve taken nutrition more seriously and have run the numbers on deficit needs (around 2,500 cal deficit per day to stay at the pace I want with losing weight again— goal is to come down towards 200lbs by August of next year at the latest) and have seen in multiple places that anything more than that would require medical supervision and can be dangerous. In the last 3 days I have about an 8k calorie deficit (did 15k+ steps between the gym and work yesterday). And I feel fine. I am definitely holding onto some water weight as the scale number hasn’t moved much but I know that I usually rely on significant sweating during runs to keep that down, and I haven’t done particularly hard gym sessions this week as I’ve been working very late.
I’ve been calorie counting pretty hard and keeping a running log of my calories burned/consumed with time stamps in my notes app, so hidden calories don’t get me and I’ve cut some things out of my usual diet + eating better foods (diet is mostly eggs, tuna packed in EVOO with crushed pepper or roast garlic, black coffee, honey, oikos Triple 0 yogurt, sardines, seaweed, pretzels, pickles, and occasionally whole milk iced lattes, aiming for around 350 calories a sitting and it snacking late night even if it’s low calorie)

So my question is, is it really that unsafe to lose 4+ lbs a week? I know usually upfront the weight comes off quicker and then it gets more difficult, but I’m not sure I’m understanding how my total daily standard calorie burn from just being alive factors into my total deficit number each day with light or heavy work outs. If I burn 3500 calories before my work out, and do 800-1000 calories on top of that from running, and only consume around 1500 calories, is that a 3000 calorie deficit? Or a 500 calorie surplus?

Any advice is appreciated

My TDEE is 1700 kcal, and my BMR is 1236 kcal. I'm planning to end my weight loss journey after losing another 1.5 kg. In the past, I successfully lost weight several times but ended up gaining it all back after binge eating for about a year each time. I'm thinking, after I finish losing weight, what if I eat 1900 kcal for 5 days a week and 1000 kcal for 2 days a week? This would give me a weekly deficit of 400 kcal in total. This way, I can satisfy my appetite while still maintaining a calorie deficit. What do you guys think of this approach?

So I need to get into the gym but what is putting me off is what to do there I went on a good run for 4 or 5 but I only put on muscle and didn't really lose anything. Then I tried again but it felt I was just wasting my time.

Has anyone got any tips for someone who is a big as me. Caveats are I had a car crash a 4 months ago and my right knee hurts everytime I stand up or sit down.

What kind of exercises should I be focusing on and what ratio of cardio to weight training should I be doing.

I can't really afford a PT so any help is appreciated.

Hi I’m kinda getting back on life and I’m not sure where to start.
I’ve been at a repetitive loss weight and binge since 16, a month ago results showed anemia so I’ve been focusing on my health and getting my iron up. I stopped the gym, focused more on walking, what I could do, because I was still an active person before despite anemia hitting me, and it felt uncomfortable to sit around even when depression hit. I surprisingly still avg 8k steps.
I weighed myself today out of impulse and curiosity, I didn’t gain as much as I expected considering I’ve been eating over 2k a day. I mainly focused on protein in my meals but I also said fuck it and enjoyed a lot of sweets.
I weigh in 57-58 kgs now.
Two months ago before my iron hit low I was 53-54 kgs.
I got my iron up, my ferritin is still quite low, but my hb is going normal and energy levels being good is showing progress.
I kinda want to get up again,
I want to know what I should be doing now, should I be gaining? Loosing? Or being on maintenance?
I want to be honest and say I don’t really like my body right now, but I know I ate for my health and I’m thankful for that, so I don’t feel bad about my choices at all.
But since I’m dissatisfied at the mirror, I thought I should bring it up here for what course of action I should take.

I weighed in the pros and cons of my experience of ‘loosing more weight’ and ‘gaining it back’
The pros of gaining was my face. I don’t look as gray or tired. My energy is up. My braincells are back. The cons were self consciousness, disappointment, basically all mental issues, my clothes don’t fit either.
The pros for loosing more weight was genuinely ‘oh the S size fits, oh the XS fits’ I don’t know, I kept wanting to loose more so that’s basically it. Online I would see ppl my age much skinnier than me so it just felt like competition atp. In both situations my self esteem still hit low.
I want what’s best for me, looks and health wise: 5’5, 57-58 kgs, 19f currently.
Movement currently: 8k steps.
I can incorporate the gym again, it’s safe for me to do so but only two days since university is attacking me more than ever.

Hello. I am new to this sub and well new to counting calories. Given my height, weight, and activity level, I was given a goal of 1400 calories a day. I’m having such a hard time staying within that. I’m a very picky eater and I am guilty of eating a lot of processed foods. The app I use has given me meal plan ideas, but none of them are seeming appetizing. I know I need to grow up, but I’m really struggling. And how do I deal with the guilt of going over my calorie limit? I’m barely fat two into counting calories and I’m scared to eat and go over that limit. I’m also worried about going out and eating where I know the calories are going to be through the roof. I don’t want to cut everything bad out, but I don’t know how to balance it. Anyone words of wisdom will be incredibly helpful. Thank you.

So I know I might be “too young” to be thinking about losing weight but I’m currently only 20 pounds away from 189 and that’s still considered overweight because of my height at 5’7.

This is sorta hard for me to post because I’ve been having an internal battle nobody can see, I’m unmedicated and I don’t have any therapy, I’ve gone through numerous eating disorders and mental health. It’s not like I’m FEELING any better I’m just getting good at not overdoing it like I used to.

Anyways! I used to be 300 lbs and now I’m around 209 when I’m not menstruating or ovulating, I tried to go pescatarian and I’m mediocre at it. I’ve avoided spending any of MY money on meat unless it’s from my local grocery store but of course I’m still living with my parent(s) so I eat what I’m given because there might not be anything else even if I’m hungry (not even ingredients).

Just trying to give background to make it easier on the sub to provide at least a bit of help. I’m very ashamed to admit that even though I can say I “don’t eat as much”, I’m secretly eating junk at my job because I do night shift and I’m basically eating dinner here. They’re not really full course meals.

Don’t get me wrong, I love myself a fully balanced meal and I’m perfectly capable of eating normal stuff, but like a lot of American citizens, that can be a luxury. My parent(s) won’t cook the food I want and spending money on groceries when you make $12/hr isn’t easy hence the reason why I’m just buying cheap junk food because I need to be able to afford more than just food. I’m paying for my own stuff too.

VERY VERY LONG STORY SHORT

I need some tips on how to lose that last 20 lbs. I’m aware I can go back to the gym but just believe me when I say that’s not as easy as it sounds atm. I only have a driving permit and my dad isn’t taking me anymore and I’m not comfortable with going to the gym with my aunts (IF they even go anymore).

Weight issues runs very very very high on my moms side, genetically speaking it’s way too easy for me to gain fat around my thighs, arms and back because literally all of the men and women are built that way 😭 so it’s no easy task to just “work it off”.

I do sometimes work out at home. Maybe 2 days every 2 months. I do have weights but the reason I don’t use them is because I actually enjoy physically going to the gym because I feel more motivated and pumped versus just sweating and suffering in my room. I feel like an obese chud. It just hurts more than helps.

I have a nutritionist and the other day I told her I ate 1,750 calories and felt like it’s too many calories for me to lose weight. She told me it’s not a high amount and I’m actually eating to little? I was so confused.

I burn on average 1,900 Cals a day and I think I’m supposed to be in a calorie deficit of like 300-500 to lose weight. I am 21F and 170lbs. Trying to lose like 20-30 lbs.

Also is my nutritionist lying to me? Like sometimes I get the feeling she wants me to gain weight it’s so weird.

Edit: I am 5’7

Brain: Man, you've already told me 47 times that you'll go to the gym tomorrow. What will happen then?

Me: Chill, dude, I'll start today.

Brain: You promised this on yesterday, on the day before yesterday, and most likely on previous life as well. Right now, even your dumbbells are waiting for you.

Me: Believe me this time. I'll start today, eat right, and be healthy once and for all.

Brain: Should I believe you or expect yet another "Starting Tomorrow"?

Me: Alright, I'll go definitely today.

Now me and my brain are both happy as I finally take care of myself.

Hey dudes, does your brain also make fun of you, bringing all the promises you've already made? Mine turned into a private gym coach without any salary at all. Only me and my brain argue about this kind of stuff or maybe you guys do this too?

By the way, I have some work today, but I'm not sure if I'll need to go outside for it. If I have to go out, I'll probably be too tired to go to the gym, so I'll start tomorrow instead.

This time 100% real promise... right?

I’ve lost about 19 lbs after medical weight gain for hypothalamic amenorrhea recovery (I’m in a safe place to lose the weight I gained to restore my hormonal health). Some of the weight came off naturally with little effort, but eventually I had physique goals and I began intentionally losing weight.

I started with a modest deficit since to large a deficit can cause hormonal issues and I’m highly active (running, strength training, swimming, walking in daily life, etc.) but I had about 5-7 lbs left and I thought if I did a more “aggressive” 500 calorie deficit, I could just be done with it.

My hunger has been WILD, which makes the deficit hard to maintain and disruptive during my daily life. I haven’t lost my cycle, so everything is good on that front, but adhering to the deficit has made focusing on work challenging and my workouts not as great.

I also haven’t really lost any weight. My weight has remained stable. I regularly track my calories and use a scale, but I have been going through a stressful period at work/in life. It’s not abnormal for my weight loss to follow a “whoosh” every month, losing 3-4 lbs after my period. But this month I didn’t lose anything after implementing the stricter deficit.

I was considering lowering my deficit to see if I’m able to make more progress, either by reducing stress or making the cut feel less uncomfortable to maintain. I had success losing .5 lbs a week without a lot of strain/effort. 1 lb a week is where I stopped seeing progress.

Should I give a 500 calorie deficit/1-lb-per-week plan more time or go back to my previous plan? It has been a month and a half.

TLDR:

I increased my deficit from .5 lbs per week to 1 lb per week and stopped seeing progress. I’ve had a sudden increase of life stress + poor sleep, but I’ve been sticking to my calories. Normally I lose all my weight after my period, but this month that didn’t happen.

I’ve been on the new plan for a month and a half. Should I give it more time or shrink the deficit to .5 lbs loss per week?

I’ve been on a bit of a health kick over the last three months. The good news is I’ve managed to lose around 13kg in 13 weeks, mainly through walking and being more conscious of what I’m eating. I haven’t been counting calories, just eyeballing portions, and I haven’t cut out any particular foods. I’m still enjoying takeaways etc., which has helped make it sustainable.

Anyway, I think it’s time to get back into the gym now, so a few questions:

1. I haven’t been for well over a year. What would you recommend for my first session back to ease myself in and get the whole body moving?
2. I can commit to three days a week, which feels realistic and manageable long term. What split would you recommend, and which exercises would you include in each session to make the best use of my time? I’d prefer to focus on compound movements rather than lots of isolation work for now. Essentially, what are the most effective exercises to build a straightforward three-day routine around?
3. The other thing I’m struggling with is how to approach my food as I start weight training. I’ve obviously been in a calorie deficit to lose that much weight consistently, but I feel I’ll need to rethink my current routine of a light breakfast and one main meal a day. I also know protein will need more attention. How do I find the balance between eating enough to fuel training and recovery while staying in a deficit to lose the remaining fat? From previous experience, going to the gym makes me absolutely starving!

Seeing the weight come down has been a big motivator, so I think I’ll find it mentally challenging if that slows down or the scales temporarily go up once I start lifting. How would you manage that transition, both with food and with measuring progress? I want to build on the 13kg I’ve lost through walking and eating better, and keep moving forward in a way I can sustain.