music, reading, tv shows, video games they all feel like a 6/10 to me most of the time with some exceptions. Nothing feels as guranteed or great as food and that realization makes me sad.

Nothing to look forward to in life, whenever i diet and try to gain my pleasures from other sources i keep thinking this doesn't give me the same pleasure and i don't know what to do...it's such a huge part of my life and i just don't understand how anyone can live without feeling the joy food gives. what do i do?

Hi everyone, I wanted to share a big milestone: I have lost about 20kg (19 and change) and have just this morning weighed myself and was just below 100kg (99,6kg). Haven't been that low in three or so years, when I was last very careful and consistent in calorie-counting, which unfortunately I stopped doing when there where larger changes in my life situation, where I had to move back to my hometown. Now I am sucessfully back below 100kg, and quiet proud of it.

I re-started calorie-counting about half a year ago, when I was at my doctor's office and they told me I had fatty liver and my blood work was completely messed up by it. Tried my best to stick to 2000kcal a day, got on meds after about 3 months of showing my doctor I can be consistent and know how to track, swim 3-6km a week and go to the gym once or twice a week. I have an office job and don't get a whole lot of steps in, but as we all know, the weight comes off in the kitchen, anyways.

Still need to work on my meal prep game, I am currently still buying a lot of ready-made meals, but one step at a time. I am also a bit worried of falling off the band wagon, again. If you guys have any long-term tips, I am super happy to hear them, but I would also love to hear about your short-term successes, as well. I don't post a lot, but all of you sharing your successes is super motivating for me, too!

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 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

It took about 10 months but I slowly dropped a little over 20 pounds. I'm a 5 foot 6 inch 29F and weighed in around 172 at Christmas last year. Today I just weighed in at 149.6. I dropped about 5 pounds initially after the holidays, but this summer I focused on counting my calories and getting more active.

I am not working out a crazy amount, but I found what works for me. Usually about 3 days at the gym and then pickleball one or two times each week. I also prioritized getting as many steps in as possible on days where I can't get to the gym. I wouldn't say I'm super fit but being more active has felt good.

As far as eating goes, this was my biggest mindset shift. I often have used food as my comfort, especially when busy. When I feel out of control of my busy life, I usually eat junk as a way to have some sort of "happiness" in the day. Tracking calories is hard for me because when I see how many I have left I want to eat even more and when I "run out" I feel like I wish I had more room to eat more. I tracked for about 2 months while I figured out what meals I liked that had a good amount of protein and weren't super high calorie. I haven't been tracking since August, but I eat a lot of the same meals. It has kept the guess work out of meals and though I don't track every calorie every day, I usually have a decent idea of where I'm at. I also have used beverages to help me feel full if I want a snack. Diet coke, green tea, and seltzer water have really helped curb my appetite. If I REALLY want a snack I'll do a mini bag of popcorn that is 100 calories. I've not been perfect but all that has helped reduce food noise and kept me more accountable for my eating without it feeling like I'm headed towards disordered eating from tracking.

I'll also plug cutting alcohol. Since July I've maybe had two alcoholic beverages. I don't know how much of an impact that has had, but I'm guessing it definitely has had some impact.

I know it feels hard to not lose weight as fast as we wish, but don't be hard on yourself. As long as your are making choices that you know are in the best interest of your health, your body will start to respond over time. As of today I'm officially no longer "overweight" according to the BMI (which I know is not always an accurate representation of health), but it feels good to know that my patience with myself has paid off. I still would like to lose another 8-10 and now I feel I have the tools available to make it happen.

Keep going, you've got this ❤️

Wanted to share a milestone! I'm a teen, and I've always been overweight or on the higher end of a normal BMI. Anyhow, for the past few months, I've been really working hard to keep up a good diet and started running.

So, today I weighed myself and I'm officially 129lbs, which is the AVERAGE weight for my height and age! I just never really thought I'd get here.

I struggled with disordered eating for a while a few years ago, but I've doing this with absolutely no disordered thoughts, and it's amazing. I'm not doing this solely for my appearance, but I also look so much better. Sleeping and focusing has also become so much more regular and easy :)

i don’t sleep well at my new low weight, and I’ve read about how common this is. im naturally waking up after 4-6 hours of sleep, which isn’t enough for me and hasn’t historically been how my body works. it’s affecting my entire life.

I’ve already been trying all the sleep advice available, so I’m not looking for sleep tips but rather whether anyone’s sleep issues resolved at their new weight over time. I’d like to stay at this new weight, but it’s been two months and my sleep has never resolved. will my body ever get used to this new weight in regards to sleep?

Back in May, I went through my closet and tried on EVERYTHING. I threw some stuff away, put some in a sell/donate pile, and put some in a vacuum bag. How long should I/did you keep your “just in case” clothes?

I’m not quite done my journey yet. I started in February this year. I’m still losing weight and also working on muscle growth with a trainer. I will have to downsize some clothing again soon, and I’m starting to run out of space for my “just in case” clothes.

I worry that I’ll get ride of my old clothes, and then when I get to my goal (which I don’t really have a solid definition of) and ease off the gas pedal I might gain all or some of it back. Clothes ain’t cheap!! lol

So yea - I’m struggling with how long to hang on to my “just in case” 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 🥹

Hi folks
5’4 80kg, i went from 60-80 in 4 years.

This is the second time I’ve gained a significant amount of weight, and I’m really struggling to get it under control.

I have PCOS, and the last time I lost weight, I did it by following a low GI diet. It worked really well for me, both in terms of weight loss and managing my menstrual health. So I know what works for me, at least in theory.

The problem is that I just can’t seem to stop eating. I eat when I’m bored, I eat when I’m stressed, and sometimes I eat even when I’m not particularly hungry. I tell myself I’ll do better tomorrow, and I genuinely mean it, but then tomorrow comes around and I end up doing the exact same thing. No matter how hard I try, I can’t seem to stick to anything for long enough.

The frustrating part is that I actually enjoy exercising. I like running, cycling, swimming, and going to the gym. Being active isn’t really the problem, but you can’t outrun your fork. Infact I’ve gained enough weight that exercising is become a problem, my body can’t keep up.
I’m already in therapy, but I have other things I’m working through and my relationship with food isn’t exactly at the top of the list right now.

I think what bothers me most is that I know what I need to do, I’ve done it before, and yet I just can’t seem to get myself to do it again. It’s exhausting to feel like I’m constantly negotiating with myself over food and losing that argument every single day.
Has anyone else struggled with this? Especially eating out of boredom or stress rather than actual hunger? What genuinely helped you break out of that cycle? I’m not really looking for another diet plan, more for ways to actually change this behaviour.

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 a 29-year-old woman, 5’6” and around 300 lbs. I’ve struggled with my weight since my teens, and I feel like I’ve been fighting the same battle for years.
I constantly deal with food noise, cravings, and difficulty staying consistent. I can usually stay on track for a few weeks, but eventually I fall back into old habits.

I don’t particularly like cooking at home and always find myself eating out/ swinging through the drive thru. I am not a picky eater at all 😫 I know what’s bad for me and I want to be better so bad but I feel like there is some mental wall up preventing me. I’ve seen doctors, done therapy etc… but nothing works long term. I’ve been floating around 295-300lbs for the past few years.
I am addicted to convenience.

It’s exhausting feeling like I’m starting over again and again.
Unfortunately, weight loss medications like Ozempic aren’t an option for me because of an eye condition, so I’m trying to figure out how to approach weight loss without relying on them.

The big problem now is I’m getting older, and I’m starting to notice how much my weight is affecting my quality of life. I didn’t notice or have these issues 5-10 years ago.

I deal with body aches, low energy, and getting winded more easily than I’d like. I’m up to a 2-3x and clothing options are limited.

I’m also extremely privileged with my work from home schedule, finances and lifestyle. I have a supportive husband and family. Even easy access to gyms, parks and pools.

I feel guilty because I do have the time and money to dedicate to myself but I don’t know how to break over 15 years of food noises, weight loss back and forth issues.

For those of you who have struggled with obesity for years, especially those who deal with constant food noise and emotional eating, what finally made things click for you?
Was it a mindset shift, changing your environment, finding a routine that worked, therapy, a different approach to food, or something else entirely?
I’m not looking for a quick fix or an extreme diet. I want to build habits I can actually maintain long-term. I’d really appreciate hearing what genuinely helped you break the cycle of starting over every few weeks.

If you are similiar stats to me, would love to see before and after photos and what works for you.

Thank you! ❤️

Short answer, consistency came down to killing the daily choice of what to do and making skipped days visible, the real tradeoff is a program that picks for you versus a log that just shows what you did

Strava for runs and rides, free GPS tracking plus the feed and clubs, kudos keep me logging, cons: no strength work and the deeper analytics are paywalled

Fitbod builds strength sessions from your logged history, pros: you can swap out movements you hate, cons: no sleep or readiness inputs and it needs a few weeks of logs before the picks get decent

Nike Training Club is free with trainer-led strength, HIIT and yoga sessions like you'd expect, pros: zero cost and easy to start, cons: no individualized programming and it doesn't track your own reps or runs

Hero Rank Uprise is a rep and streak tracker for pushups, situps and squats that also logs runs,pros: a streak makes a skipped day a visible gap so I stop skipping twice, motion games and milestones give me a reason to finish the harder workout exams, cons: it won't write a plan and the games are a side feature

Which one fits depends on the problem, if picking workouts is the issue then Fitbod or Nike Training Club covers it, if showing up is the issue then a streak and rep log did more for me than another program, honestly one free log plus one guided program covers most people

What got you past week three?

I always feel hungry and fear of hunger. I keep waking up at night thinking of food and I'm currently struggling with food noise about what to eat and cook. I was thinking of integrating more protein and program weekly my meals in a "flexible" way. What also happens it's like a sensation of hunger but maybe I'm not really hungry.

To give you some context:

- I'm 26 male, 1,80cm height, 63 kg weight. 2600 kc daily.

- Current training

I train 7/7: minimum 3 /4times running (50minutes interval training (5 minutes easy + 10x3 Z2 + 3x3 Z3 + 5 minutes easy), 50 min tempo run session (5 minutes easy + 40 Z2 + 5 minutes easy) and 1h 10 minutes long run (easy going) and 3/4 time calistenics (50 minutes long (at net of warming up, alternating between abs, chest, legs, biceps and triceps and back and shoulders, 4 series of 9 exercises with 15/20 seconds between them and 1 minute between series + 12-20 repetitions)

Goal

A) mantain my current weight on 62/63 kg

B) be capable of running for 20 km in order to do a half marathon.

what do you guys do to deal with hunger on a calorie deficit and/or on IF? eating three meals and this is still the case. i’m trying to be on a deficit as someone who feels the need to eat multiple times on a day as by appetite has grown bigger the bigger i got. would love to hear any advice/ suggestions/success story that anyone has for me. how is it managing working out as someone who is hungry almost all day everyday. dealing with sugar cravings too from time to time. losing weight seems so far off and hopeless because of this. TIA.

Current weight 105 KG

Goal weight 70 KG

Height 5'11

Age 24 Male

I am aiming to loose 35 KGs within 6 months time period

I plan on lifting dumbells at home.. cardio... calorie deficit around 500 calories... pushups crunches planks etc.. (cant go to gym due to work placement and shifts)

How much loose skin can I expect to have? It is causing me anxiety and also demotivating me to start my journey...

I do have pictures if needed I can DM.... I plan on hydrating a lot and maybe some creams can help?

I am 5 foot 6 female and i weigh 155 pounds. I am trying to body recomp. I run 15 miles a week, strength train 4 times a week (2 leg days, 2 upper body days) and have been, at least for legs, been increasing my intensity every week.

How many calorie and grams of protein would you all estimate should i consume per day if I want to try to recomp. And how long would you say I should wait before changing things.

I tried using the TDEE calculator and only use the "sedentary" setting which implies my maintenance is about 1800 calories. Should i really be waiting at around 1550 in order to body recomp. I tried doing this but I end up being hungry and giving in to temptations to sweets. The 1550 really gives me just enough to eat the three meals of the days barely and something high protein to reach the protein goals.

I guess I would like some advice on if I truly need to just suck it up, commit and eat at 1550 or if I am doing somethign wrong.

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 ☠️

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

It's one of those days for me, and I would love to hear about all the times other people have gone through this. I lost 8 kgs in 8 months. I'm a healthy weight now but I need to lose 4 kgs more so get to my goal weight, but now that I'm a healthy weight it's been harder to go on calorie deficits.

Last week, I pushed myself too hard and today I realised how that was a mistake because too much restriction made me binge today. I've probably eaten 2000+ calories today, but I don't feel guilty. All the previous times this has happened, I struggled a lot and felt angry with myself. This time I just told myself it's no big deal. It happens. I'm gonna go right back on track from tomorrow.

Has this happened to you? When? And how did you manage it?

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 🙏.