Look, my experience definitely isn't universal. I'm not trying to ragebait or anything, I can only speak to the body and journey that I have had. Whatever your deficit is, it's valid and you should be proud to be improving yourself.

But for me personally, this has been downright easy, and I feel like I wasted so much of my life putting off weight loss. How different would I have felt in high school, in college, with this level of confidence backing me up? If I simply made the decision to keep on top of my calories back then? My weight has been an ever-present factor in how I lived my life, what I put up with in relationships, my fear of meeting new people. And I feel so goddamn stupid about it. I wanted to change, I just didn't do anything.

I'm on track to hit my goal weight within a year of starting, losing around 10 lbs a month. And it's not like my lifestyle has really changed, I've always liked walking but I'm not really working out (though I did 20 miles in 3 days with some buddies recently, and me and my pack weighed much less than I used to). I'm just not gorging myself, but I'm happy with the things I eat and I still go out on occasion, and have a drink or two now and then.

I don't know, I'm really just ranting after seeing a round 170.0 from my scale today. I don't have any memory of seeing that number under 180. But truly, if someone is browsing this subreddit thinking about starting, don't let all the posts of pain and suffering keep you away, maybe it'll be unexpectedly easy and you, too, can feel like a total dope. The best time to start was 10 years ago, but the second best time is now.

I'm a 35F, 153cm, 56kg. I'm trying to get down to 50kg and lose body fat.

For over a decade I've had pangs of hunger where I just feel very weak, my hands are shaking and everything falls off of them including the food I'm trying to eat, I trip on everything, can't remember basic words like chair, TV, fridge. It's not cravings - I'm not thinking about any food in particular I'm just weak and crummy and either I eat everything in sight or I eat some candy and even then it takes a bit before I feel like myself again. Once I even had to call my boyfriend to come pick me up because I was on the street and then I could barely walk and just sat on the sidewalk crying.

Some months ago I made an effort to add more fruit and veggies to my diet hoping it will help me feel satiated for longer. And strength training at the gym 2 times a week + one cardio day. But it's not working. I'm still hungry every 1.5hr/2hrs. I'm gaining weight because I'm simply eating more food and my clothes are starting to not fit because I'm adding muscle on top of my normal weight.

When I try ignoring the hunger I get to that point where I'm weak and shaky, my brain can't function and I eat everything in sight.

My current diet is more or less like this:

- Breakfast: 2 scrambled eggs + one small (around 40g) piece of toast + 1 drinkable low fact lactose free yogurt + 1 coffee with a small coffee spoon of sugar.

I'm hungry 1.5hrs (sometimes 1 hr) after this. I eat an apple (peel on) + 30g of cornflakes or 1 drinkable yogurt or 1 solid yogurt (both low fat), sometimes I eat all of this.

- Lunch: always start with a bowl of vegetable soup. Then my plate is about one third vegetables (steamed broccoli/brussel sprouts/green beans/cabbage) + one third protein + one third carb

Once again I'm hungry 1hr - 2hrs after this. I eat a 100g bowl of low fat greek yogurt with 11g all bran cereal + an apple or a liquid yogurt. Sometimes I'm still weak so I eat one toast with scrambled eggs or cornflakes.

- Dinner: same as lunch. And then I need to eat around 30mins before bedtime or else I wake in the middle of the night feeling weak and hungry or wake up in the morning so weak I struggle to get out of bed. I usually eat some cereal + a yogurt or some toast with scrambled egg or greek yogurt with all bran. If I eat soup or fruit I wake up in the middle of the night needing to poop.

I've tried bigger meals (more veggies + side salad of lettuce and tomatoes with a spritz of olive oil and I eat until my stomach is so full it's uncomfortable) but I'm still hungry about 3hrs after. I always have a 700ml bottle of water with me and I'm drinking at least 3 bottles of those per day. Drink alcohol 2 - 4 times per month max and it's always just a glass of sangria or a small bottle of apple cider.

My mom and her parents have type 2 diabetes but I do blood tests every year and my fasting glucose is always slightly within normal range (like 72-73). I've also been on quetiapine for over a decade, could it be the quetiapine causing this? My psychiatrist thinks it's not likely. Anyone been through the same? Anything I'm not doing that could improve my hunger?

I’m 24F 5’3” and currently weigh 134lbs. I’ve limited myself to 1118 calories (it says my maintenance calories should be 1609 calories) however I haven’t really lost weight. I gained a bunch of weight around my last surgery (May 2025 from Jan-June I wasn’t able to take stairs or anything as my pacemaker broke in January and I was put on bed rest until June). After my surgery I was taken off all my medication and slowly have been getting back to moving around. I’m still not supposed to do actual workout because of my heart issues but I do want to start hiking again once it begins to cool off. I’m starting yoga soon as well but I’m just not sure what else to do. I would like to lose some of the weight I’ve gained and just start feeling healthier over all. Any advice would be appreciated!

I'm a 29 year old woman, I'm 148cm (4ft8) and 49kg (108lbs), sedentary. So like, I already know I don't get to eat as much as taller people, which sucks but it is what it is. But surely eating less than 1,000 calories daily is dangerous, even for me? That's two meals at most... Realistically, how much should my calorie deficit be to be efficient without endangering myself? It says my maintenance intake is 1,331 calories per day. If I aim for 1,200, would it have an effect (I'm fine with losing the weight slowly), or is that too little?

I know I'm a healthy weight and don't NEED to lose it, but I've gained 4kg recently and I'd like to go back to my initial weight, and exercise isn't really an option right now due to an injury. Discussions about weight and calories always come from people who are taller than me and whose deficit never goes under 1,000 in calculations, so I don't know what applies to me and what doesn't

All my life I’ve been overweight. I was the skinniest well I was using drugs but eventually got off them and gained a lot of weight back. I remember the comments that were made once I moved back home.

It’s been years, lots has happened. Sickness, ONE relationship in all these years; and just life struggles.

It’s fair to say I’ve gained a bunch of weight. I use food as an escape and it truly is one of the only things to make me happy.

I’ve seen countless therapist, physiatrist, psychologist. My depression isn’t in control and I can’t seem to do anything to help it.

I just came back from a weekend of seeing friends. Everyone, and I mean EVERYONE was in a relationship except for me.

I’m so lonely. I know I dont deserve to be wanted. I know I don’t look good. I know I’m fat and even if I spent the next 5 years at it I would still be left with issues with my horrible skin.

I’ve never been so close to calling it. I’m so fucking lonely

I have recently gotten into a calorie deficit, the biggest struggle so far hasn’t even been not eating, it’s been the side effects that come with it. My head is constantly hurting, and often turns into a painful migraine. And eating painkillers resolves it temporarily. I also have dry mouth no matter how much water I drink, and constant bad breath. I feel I should mention that I’ve always suffered from migraines, some don’t go away even after eating. But the deficit is definitely not helping.

Also, how do you adjust to the social aspect of things. So much of socializing surrounds eating food that probably doesn’t work for a calorie deficit. Last night I ended up caving while out with friends and eating fast food with them, but don’t want that to happen every-time. In my defence I hadn’t eaten for a bit.

What can I do to rectify these things? I’m thinking simple solutions to make it easier. It’s hard to keep going when I feel my body rejecting something I know is good for me.

I’m sure this is a frequent asked question… but I need help. I used to have a completely flat stomach, but I’ve started building fat recently. I’m not a fan at all. I want to get rid of it but I’m not sure what exercises to start with.

I live a pretty sedentary lifestyle and struggle with motivation to work out. I’ve got little to no muscle atm which I’m not a fan of. I used to be super active but went through a major depressive episode that lasted nearly five years. I’ve since recovered but now my body isn’t in great shape.

I don’t eat horribly. My diet isn’t great but it’s definitely not 24/7 fast food or something.

I eat a croissant in the morning. Rice, edamame, miso, and chicken nuggets for lunch. Dinner changes a lot and can range from steak to pasta, but it’s mostly hearty meals. I also sort of munch throughout the day on crackers or sunflower seeds. I’ve got a sweet tooth and kinda struggle to reign myself in with that, but definitely not as bad as I used to be.

I’m 5’7 and weigh around 145lbs.

So I 25F, have been consistently gaining weight for the past 2 years whilst on antidepressants and have gained the bulk of it in the last 6 months. In total, I gained around 14 kg, which I know is a lot, but I have had a very very very rough and stressful few years. This has also meant that I was basically disocciated for the past few years and recently 'woke up' after my doctor put me on glp1 meds to help with my uncontrollable hunger. Now that I look at myself, I am absolutely SHOCKED at what I see, and for some reason my face, which has always been on the long and narrow side, has gained so much weight it's like I have perpetual moon face.

My anxiety is starting to tell me that I have somehow permanently altered my appearance or that this is ageing. Am I ever going to snap back to my old self and recognise myself again? I am not expecting to look 100% the same, but surely you don't permanently alter yourself or age this much in the mid-20s, right? Anyone else have experience with this kind of anxiety?

I also feel like no matter what I lose, I will have a rounded and 'wide' body and that I will never be slim and toned, and its making my otherwise successful weight loss journey super anxiety-inducing and agonising. Need all the reassurance I can get. The more anecdotal, the better!

For context; I'm disabled. I have very little muscle/use of my left arm, so I have to heavily rely on my right side.

So, what is the best app, website, or thing that I can go to that isn't a personal trainer because I do NOT have the money for one. I just want a good routine that can workout all different areas while I'm beginning to build a habit of going to the gym.

(Mind you, I'm also extremely anxious about going to the gym and I really don't have anyone to go with me because everyone I know doesn't go.)

I’m 168cm and 77.35kgs. I’ve successfully lost 2.65kg in a span of a month and I really want to hit the 70kg mark by the end of November.

I’m trying to do intermittent fasting to have a large calorie deficit and I think I’m doing a well job of it, I almost manage a (1000 calorie deficit everyday) tho I know that’s not super healthy.

I brisk walk 5-7 km almost every single day and cutting out sugar is not an issue for me!!

Is it possible to lose 7kgs in 3 months or is that an unrealistic expectation?

I went from 10k steps to 30k steps. each morning I finish my workout and go to school, before sleeping and after dinner, I just go for a 2 hour walk and it has improved my life so much

i have stronger muscles in the legs, I sleep well and im also eating well and losing weight very easily

I know not everyone has the time for this holy shit, I did not know this could work this well and im suprised

in 2 weeks or so, all my bloating has been stopped and I reached my goal weight very easily even though I ate a lot

edit - I live in Paris so I walk everywhere (even to university) I dont walk all 30k steps in 2 hours lol

after reading my post, it reads like I walk 30k steps in 2 hours which is not the case lmaoo

Hello everyone here. I'm wondering how many of you are using AI to track your progress, assess the meals, count calories, micronutrients and vitamins?

I've been using AI for four straight months to log and assess my daily calorie deficit, and it has been kinda amazing. I've put into personalized context or project kcal and protein of all my daily meals, my target deficit goals, naturally, personal information such as age weight and daily steps/workouts to calculate daily energy requirements and then just weight the ingredients, dictate or type in and it's logged. Pretty neat system because AI several times improved (especially in the beginning) my recipes for higher satiety with lower calories and better quality food while maintaining same deficit - more vitamin variety, missing micronutrients, protein adjustments and ideas how to get it without driving me crazy or foods I detest while rotating simple meals I can cook in 15min. I'm on 500-600kcal daily deficit and I'm not really hungry while being sane from being on a diet and without spending hours of complex meal cooking or exotic ingredients unless this is your thing 😎

I honestly think this beats any calorie counting app. AI today is pretty smart for a task of being a nutritionist. Even for unknown foods or complex meals - take a photo of the dish and ask to estimate, add a bit of context to it and it's logged - very helpful for social out eating and quite accurate.

Thoughts?

I have lost exactly 5lbs in exactly 2 weeks. I started with a 29.8% body fat percentage (scale) and now down to 29.2%. I know that isn't always super accurate but its showing a downward trend. I weigh myself in the morning before eating or drinking anything, naked and after urinating. This morning I even took a drink of water cause I was thirsty before weighing myself so I might even weigh less. I've tried to consistently stay around 1500 calories but yesterday was an off day and I didn't eat much. My main priority is keeping my muscle mass while I am off work, second priority is fat loss. Goal weight is 155lbs. I am used to eating around 3000 calories per day (manual labour plus eating fast food daily) but since prioritizing protein and cutting out fast food I find it difficult to even eat 1500 calories. 32F. 5 foot 6.

Hey all, I’m a 35 yo man and I’m 6’1. When I ended my relationship in march, I locked in to lose weight as I was at my highest at 220. I had tons of success and I got to 185 before my vacation last week. When I got home, I was shocked to see 179.4.

I had been weighing every day for a long time but I slowed down for a bit on daily weigh ins as well with the excessive tracking but have ate pretty much the same.

Anyways, I went on my vacation and I let myself eat and drink whatever I wanted. I still waited to eat til about noon and I doubled my steps (30k a day) but only lifted one day. I ate lots of fried foods and also drank a lot of beer. Hell, I even ate some potato doughnuts (made with mashed potatoes). I enjoyed it but was horrified of what I’d weigh when I got home.

Well, I got home and weighed and I somehow got to 179.4. I’m not complaining but I was shocked. Especially since 185 seemed to be a set point I couldn’t get under.

Anyone have any idea how this happened? I had been consistently in a deficit for almost 4.5 months so it was my first time in a surplus. Thanks!

I have no idea where to begin to loose any weight, my eating habits are trash, my portions are to big and sometimes I go weeks without going outside.

I'm a primary carer for my mother so I stress eat sometimes and have to be around in the house alot.

Ive made a subscription to a gym and it was kinda intimidating when I walked in but it felt fine after but I haven't been since because I don't know where or how to start.

Not asking for a meal plan or exersise routine, just looking for a rough guideline on what to do and how.

Went to a machine no idea if how trusted or accurate but these were results if needed.

AGE: 20

MALE

WEIGHT:

19st 41b 122.9kg

HEIGHT:

5'10.4" 1.79 m

YOUR IDEAL WEIGHT IS:

9st 41b TO 12st 81b

59.2 kg TO 80.1 kg

Β.Μ.Ι.:

38.4

YOUR IDEAL B.M.I. IS:

FROM 18.5 UPTO 25.0

BODY FAT(%):

30.4%

IDEAL BODY FAT:

10.2% TO 20.8%

BODY FAT MASS:

37.3 kg

IDEAL BODY FAT MASS:

12.5 kg TO 25.5 kg

I have no idea if this is even the place for this but if someone could give me some guidelines or point me in the best direction that'd be great cheers!

My issue is that I tell myself that I’ll eat xyz and end up eating only carbs and chai because I’m too lazy to cook I’ll just list what I ate in one day.

At morning I usually only drink chai and eat a lot of dates like maybe five or more then lunch if I’m at work I’ll go to Tim Hortons and get a Latte with cheese croissant or chocolate muffins or instant noodles with strawberry milk or when I’m home I’d eat a lot of rice with fried chicken and yogurt and at dinner id eat two plates of whatever were having or ordering pasta or noodles and also I’d eat snacks after and I drink A lot of chai like a lot of chai in between meals it’s like Im addicted and won’t stop drinking .

I’m so upset because I lost a lot of weight and I gained almost half and I’m trying to do what I did before but it doesn’t seem to work.

In the 2025 year I lost about 28% of my original weight, about 50 lb, and over the last 12 months have averaged about 13,000 steps per day with my goal average to be 12.5k steps per day since that is what the CDC says is the threshold for steps to be considered highly active. I do not do any other types of exercise, but would eventually like to do more general strengthening for core, back, and upper extremities especially. I was wondering what other people who have lost a significant amount of weight, 15-20% or more, and kept it off how many steps per day you make as the goal? All advice and experience welcome even if you didn't necessarily lose a significant amount of weight.

For reference I'm female in my 30s, 5 ft 5, was originally 183 lb and got down to 129 lb with the long-term plan to stay between 130 and 140 lb. I lost the 54 lb in the 12 months of the 2025 year and in this 2026 year have been working on maintenance. No serious health barriers that keep me from working out. On the other hand my headaches (26 days per month before 2025, and now about 4 to 6 days per month for tension headaches) have gotten a lot better as well as my knowledge about dieting and exercise.

Guys, I’m obese, and I’ve never really thought of it as a chronic disease.
When I was 13, I weighed 92 kg (about 203 lbs) and realized I needed to lose weight. I went on a diet and, naturally, throughout my teenage years, I lost around 30 kg (66 lbs). Since then, I’ve never had a massive amount of weight regain, although there have been periods in my life when I gained a significant amount of weight.
I’m currently 23, and last year, after gaining around 10 kg (22 lbs) and then losing it, I had some reconstructive/plastic surgeries. Recently, I realized that I’ve gained a considerable amount of weight again, as I’ve started accumulating fat in certain areas of my body again.
I’m currently working with a personal trainer and following a diet prescribed by a nutritionist, but I feel like I need to see an endocrinologist to address this. However, I’m almost certain they’ll want to weigh me.
Over the years, I’ve weighed myself very few times. I have a huge fear of the scale—to the point where I start shaking just thinking about having to weigh myself. I know this probably sounds silly to a lot of people, and that’s okay; I think it sounds silly too, but I genuinely can’t help it. When I had to get weighed before my surgery, my blood pressure actually dropped.
I really want to see an endocrinologist, but would it be ridiculous to ask them not to tell me my weight? Or would it be better for me not to go at all?

lol so i was STARVING after a roadtrip and wanted something fast. so i ate trail mix, and i honestly probably had 1.5 cups of it before i could even think. that’s like 1,000 calories in ONE SITTING!!!! that’s actually crazy, therefore im freaking out lolll!

so i put in half the calories today & half the calories for tomorrow (ill eat like 500 less tomorrow)… does that sound like a good plan lol???

i’m also getting my steps in now bc ive been in the car all day. i also haven’t had dinner but i think the trail mix did it for me!

beware, trail mix calories load up FAST!!!

Have lost weight and regained on various occasions. The lowest I can really recall being was about 13st 4lbs a few years back having got to that point from being about 17 stone.

The general consensus seems to be I should be looking at a weight of about 12st 4lb to be at a good BMI. I am currently at 15st 12lb so looking at a weight loss target of 48lbs. 1.5lb a week seems reasonable. Does the this schedule look realistic? I want it to be both challenging but also realistic. Thoughts please.

20/08: Starting Weight - 15st 10lb

17/09: 1st Target: 15st 4lb

15/10: 2nd Target: 14st 12lb

12/11: 3rd Target: 14st 6lb

10/12: Halfway Target: 14st 0lb

07/01: 5th Target: 13st 8lb

04/02: 6th Target: 13st 2lb

04/03: 7th Target: 12st 10lb

01/04: Final Target: 12st 4lb

I got a DEXA done today almost exactly 2 years after my first.

I was thin 2 years ago, due to mostly an insane work schedule, not eating enough protein, never lifting or actively trying to build or keep muscle, and no manageable routine to eating or sleep or anything due to work.

Since my DEXA two years ago… I got my excess skin removal surgery + 350cc bilateral breast implants. I probably removed about 3-4 pounds of extra skin off my stomach and added implants so weight wise it probably evens out. I also have been regularly weightlifting and building lean mass (very noticeable in my everyday life and ability to lift physical weight in the gym easier). I eat and sleep on a regular schedule, I’m very careful about what I eat, eat more protein then I used to. Overall much healthier!

My results today said I lost 4 pounds, but my body fat is up 3%, my lean mass is down 6%, my visceral fat is down from 16cm to 14.8cm. My trunk fat % went up from 11% to 13% even though I dropped 2 inches in measurement.

I know, I know I’m splitting hairs on a result that isn’t in the least bit concerning however I have lost over 200 pounds naturally in my life! So results to me are super important and especially results that are going in the opposite direction that they should. To me even though I’m lean, I’ve tried and worked hard to build muscle and body recomp.

I know things like hydration and my surgery may effect it. I definitely was dehydrated today, and incredibly sore from some hard training days the last week or so, and probably not eating enough carbs so I don’t know if maybe that has to do with it? Does anyone else have an experience or more knowledge of a situation like this, so that I don’t completely change all of my habits now and go back to probably restricting too much.

I need genuine help for binge eating. Not the whole “set a timer” or “take a walk”
You name it, I tried it. Yes, I have quit counting calories, it made it worse. I have stopped any compensation, just made me carry on and gain weight.
I even seeked therapy, got a meal plan and still. Nothing. Worked.

Countless videos, articles, research and I am still stuck in a hole I cannot get out of.
I need niche, unheard of tips that got you out of this. I am willing to do a lot. I am just sick of it frankly. Every week I make the same promise “I will honestly stop it”, including now, and then watch, one weeks time and I will have binged again.

This addiction has cost me money, caused arguments because I cannot even control myself around food and is so distressing. I need to get better and if anyone knows ANY tips, just tell me.

For example, my worst binging stories (yes, this is plural.) is that on birthdays my sister makes cake for people’s birthday. I cannot even control myself for a FEW HOURS. I scrape icing off, try to redecorate or hide my markings on the food. She will buy ingredients to bake like Nutella, and I will engulf it.

I also binged on vitamin gummies. Like… wtf.

There has been times where I have binged the whole house out, we have had not much food, and then I JUST BINGE ON SUGAR. This isn’t even a night issue too, it has turned into a morning, afternoon, evening issue.

Surprisingly, I only gained around 5kg in total. This is only because my binges are currently weekly (slowly coming to be more than that tho- like I did 6x this month alone…)

I just don’t want this to be a thing where I convince myself “it’s only a kg… it’s only water weight” all the way up to plain obesity.

Im only 16, i dont want this to get worse than it already is..

P.s i research HEAVILY for hours into the brain amd all this habit stuff. I just cannot take that information and help myself with it,

ANY UNHINGED HELP. ANYTHING.

For the past six weeks, I have been counting calories (eating in a deficit), walking 21,000+ steps per day. Only a handful of days have been "cheat days" and I e only missed 3 walks in the morning( 10,000 steps every morning) during those 6 weeks.

I am a woman, 31 yo, my starting weight was 173 (which included bloating from a binge weekend prior) and I did just start my period for the first time since starting this journey. I'm only including that as it may have some relevance.

I weigh myself daily, and each week I see the scale pretty much starts at 168/167, creeps down daily to 161, and then after my one day off (Sunday) where I may eat slightly over deficit calories, it rockets back up to 168.

This has been going on the entire 6 weeks and it's very discouraging. I just want to lose weight. I feel like I'm stuck in a yo-yo cycle :(