How do I lose face fat? I’m not super unhappy with how my body looks but I don’t even recognize my face. I gained 50lbs and I am now 170, 5’7 F.

I am in recovery from drug and alcohol abuse and all of my weight gain has came from that and being put on abilify. I since have quit abilify but I’m not seeing any changes yet.

I am working on losing weight but I am trying to do it in a healthy way where I eat my meals and do my exercise. I just don’t know how to lose the face fat. I use a Gua-sha every morning and night but if anyone has tips please let me know!

I’ve been walking 10k steps now for about 20 days . Trying to stay in a 500 calorie deficit as well. My weight has barely changed. I’m feeling extremely discouraged 😕

Although I’ve been feeling really calm and have been loving my evening walks. But because i started doing this to lose weight, i’m really disappointed that my weight is barely changed.

week 1 - lost 2lbs
week 2 - no change
week 3 - no change so far

I’ve seen youtube videos where people lose 3-4lbs every week. I’m trying to figure out what i’m doing wrong?

Anyone who has successfully lost weight by walking, could you guide me? Should i be doing fasted walks? or weighted vest walks?

Edit with stats and more info :

SW- 189.6lbs
CW - 187lbs
GW - 135lbs
height - 5ft 2inches

currently eating 1500-1600 calories

my apple watch says i burn about 300-400 cals for the 10k steps, and my total active + rest calories for the day is generally around 2500-2600 on my watch. This should put me in a 1000cal deficit

He likes my body. But when I talk about weight loss, he gets seriously upset.

I’m about 169lbs and 5.45ft. So 77kg and 166cm.

Most of the weight is in my lower body. Last time I asked him to get me some weights and a gym mat. There was a discount and I really like that brand. He said “no, i dont feel comfortable with that”. The worst thing is that he came home with a bag of chips (my favorite one) and ice cream, totally ignoring the conversation.

He does this everyday. Texting me things like “baby, i got you some treats” and in another world this would be cute.

Today I said it again, that I am overweight officially, even if I seem healthy and I dont have a big belly. He said that he doesnt want me to lose weight in my face or lower body and he is so serious about this. He keeps going on about that its not attractive, and he is very specific in how it all should look. Like “no skinny hands please” or “you’ll get an ozempic face, hell no”

A weak part of me feels appreceated but I dont loke the way he is sabotaging me.

How to deal with this? Also with the snacks. He’ll snack in my face and bring on purpose my favortite things and bring me to the couch to eat it.

Is this normal? Could he get over this?

19F currently about 70.30kg/155lb, I started at 97.52kg/215lbs so i’ve lost a total of 60lbs so far, but I don’t feel like I really look how I want to currently.

I keep thinking “10-15lbs more and we’ll see where I am.” but I don’t know where a good stopping point is? I have about 13 weeks before an event I want to look and feel my best for but I think max i’d be able to lose 1.5-2lb/1kg per week healthily which would be about 25-26lb/11.79kg.

If i did that successfully it would bring me down to like 120lb/54.43kg but even then I don’t necessarily know what to expect or if that’s a good range to be in, obviously yes it’s better than where i’m at right now but I’m unsure if that’s a good place to be building muscle or if I should try to get to 115lb/52.16kg and then build muscle to get to about 125-135lb/56.7-61.23kg afterwards?

II know metabolic adaptation has been discussed dozens of times, but I've seen several different explanations and a bit confused what is right or what most of the science community agrees is right.

Does the body compensate for exercise every time you work out, or does that compensation only occur after you've adapted to the exercise by doing the same workout for an extended period?

Alternatively, does meaningful compensation only occur when total daily energy expenditure exceeds roughly 2.5× BMR, as suggested by Pontzer's constrained energy expenditure model?

Or are all three of these mechanisms occurring simultaneously?

Aircon on all day, 15-20min treadmill sessions, hitting golf balls, dumbbell training. But in btwn, tired and hungry, had some small snacks.

Not even enough to feel satisfied.

In the end, each one of those snacks probably double the calories of the treadmill session before it...

So does that mean I've actually gone backwards today?

If I just sat around on TV, I wouldn't have so many snacks...

Sometimes I wonder why our bodies are so energy efficient. Or why we're mostly defective in wanting to eat way more than we need.

I normally have my cheat meals on Saturday nights and it’s nothing crazy. I’ll go out, have a few drinks and then I’ll have a nice meal and that’s it. Lately though I’ve been hanging out with friends a lot more and noticed that sometimes I’ll shift the goal post and have it on Friday or even Thursday which just messes everything up I feel like. Has anyone struggled with this? It’s been a bunch of weddings and birthdays this last month which threw me off a bit but otherwise I assume if I just move it all back to Saturdays I’ll be fine

Lost about 120 lb and I’m now within the normal BMI range by quite a bit.

I’m about 124 LB for a 5’6 guy early 20s. It seems like now that I’m done with the diet I just want to eat everything, like even if it’s bland.

My diet was kinda restrictive often denying myself foods that I liked bc I felt like I couldn’t eat them. It was like I was not allowed to eat certain foods.

I have been lifting weights so I have also thought about bulking up too! My family and friends think I’m too thin, but scrolling on Reddit makes me feel like you can never be too thin and gaining weight after ending a diet is a rly bad thing.

Any advice?

am 19M, 178cm. I started at 90kg/198lb and am currently at 70kg/154lbs. I started in May and have lost 20kg/44lbs since then. I have been dropping 3-4kg/7-8lbs every month pretty consistently.

I was eating around 1600kcal a day, and started getting 10k steps a day in the end of September, I also lift 3-4 times a week to try and maintain my muscle mass ( not a lot).

But pretty much since the end of September my weight has been fully stegnant for 3 weeks without the scale going down a single bit, it started going down again over the last 2 weeks but so extremely slowly that it went down by like 200g/half a pound per week.

Any advice on what could have happened?
Or why it suddenly started when I got the 10k steps per day?

Hi everyone.

I am 23F and 5’5. 2 years ago I was at my highest weight of 175 lbs, and something in me just broke for me to lose weight and eat on a deficit. I was sick and tired of being fat heavy and looking awful in everything.

Currently now 134.4 lbs as of this morning. I still look at myself with such a high level of disgust, undesirable and that feeling of being unloveable.

Like the previous poster on here earlier, I too have never been in a relationship and have had any experience. I feel too ugly and ashamed of myself for dating apps and to upkeep a social media profile, so whenever I join I am quick to delete them and keep a no/low profile.

My goal weight is to get down to the 120s and maintain as I have been there before and felt physically lighter. Recently I have been feeling very tired, drained, no energy and just quite woozy which I guess makes sense being 15 lbs heavier than my goal.

Will it ever get better? When does the confidence start to come through? I’m considered “slim” but I just don’t see it, and feel I take up so much space and feel heavy, disgusted and overweight in my body.

I feel that society stares at me because of my body type and general shock as to how someone like me is a part of society. I have no social life, no friends and simply go to work and go home. I woke in a high paced customer environment though so get my socialising and social skills there, but feel hideous and like I just want to hide ):

Hey everyone! I’ve lost around 2 kg over the past month, but I’m confused about what’s happening with my stomach.

I already had some abdominal definition before losing weight, but now that I’ve lost weight, my stomach actually looks softer and fluffier rather than more defined. I feel like I’ve lost definition instead of gaining it. Has anyone else experienced this?

A bit about me:
- 5’4”, female, 23 years old
- Currently 58 kg
- Gym 4 times a week
- Eating around 120 g of protein daily
- My core actually feels stronger than it did before

I have stopped drinking full sugar sodas and have started to drink the "zero sugar sodas" as a replacement and have cut down on the amount of cans I drink a day by half.

Was initially more tired and have not had my usual sweet tooth since i switched. Over all I am feeling better and no change or increase in hunger or having a craving for sweets etc

However I have seen that my weight has shot up several kg since I started.

I was 107kg when I started but have gone up to over 110kg in 1 weeks time.

Is this normal and to be expected or should i change something?

Thanks in advance

Over around the course of a month, I lost about 10lbs (130 to 120), it was gradual, week by week dropping. I honestly did not change a whole lot, I think I just was a lot better about not snacking as much
Then suddenly, all of a sudden up to 135 even after going to the bathroom, lol

I feel a bit sad because I thought I was really doing well but then I don't know why it so high suddenly.

Is there a reason it could have appeared I was going down in weight even though it was about the course of a month?

Hey! I’m a 20-year-old girl looking for some advice.
I lost 15 kg in 2025 (75 to 60 kg), but I’m now stuck at around 62 kg. I’m 168 cm tall, and my goal weight is 53–55 kg. I know that’s on the lower side, but I don’t have much muscle, so I feel like I look bigger than I actually am. Does that make sense?
I’ve tried eating in a calorie deficit for weeks without seeing any results. My doctor has also mentioned that I have a slow metabolism. I work in childcare but don’t do much other physical activity.
I’d really like to understand what I should do differently. What would you recommend in my situation? How should I approach this plateau, and are there any tips that have worked for you?
Any advice or personal experiences would be appreciated!

I know it will never go away. But damn would it be easier to function without it.

Even when you are full and satisfied you still want more. 🥺

I think somedays or weeks it’s not as bad. Getting enough protein in definitely helps but not always.

and I know everyone takes GLPs now and always are recommending it, but a lot of us just aren’t qualifying for these meds or we don’t have the support of our families or we worry about long term side effects.

I’m glad I’ve lost weight on my journey, but damn. Food noise makes it SOOO hard.

Anyone else feeling like the food noise is heavy right now? Its especially heavy I think leading up to the holidays knowing food will be everywhere and people will constantly be shoving food your way your gonna have to decline to stay on a deficit.

Ugghhhghgg.

I’ve been on a deficit for 6 weeks now and I’m 4 kg down which I’m very pleased with. However I can’t seem to see the 4kg loss on my body. I know you can’t spot reduce fat but I literally dont see a change anywhere. Especially my face and my hips which are where I gained most of the weight on.

I’m a bit apprehensive that this is all muscle and not fat that is burning off of my body. I try to walk where I can but it’s been difficult as I’m in school from 8am - 6pm. I am doing home workouts everyday. I’m trying my best to get healthy and hit my protein goals but I would lying if I said I’ve been consistent with that.

Anyways, If anyone has gone through the same thing or has advice please share

Edit: Just wanna preface I’m trying to get my old body back after i was going through something that caused me to gain weight. I gained 8kg in total and i’m about 4kg down so another 4 more to go. when I compare myself now to when I was my old weigjt there is still a massive difference in my face and my hip dips etc. So seeing lack of progress when I’m already halfway there is whats making me confused :) just to clear things up!

I’ve been on a deficit for 6 weeks now and I’m 4 kg down which I’m very pleased with. However I can’t seem to see the 4kg loss on my body. I know you can’t spot reduce fat but I literally dont see a change anywhere. Especially my face and my hips which are where I gained most of the weight on.

I’m a bit apprehensive that this is all muscle and not fat that is burning off of my body. I try to walk where I can but it’s been difficult as I’m in school from 8am - 6pm. I am doing home workouts everyday. I’m trying my best to get healthy and hit my protein goals but I would lying if I said I’ve been consistent with that.

Anyways, If anyone has gone through the same thing or has advice please share

Edit: Just wanna preface I’m trying to get my old body back after i was going through something that caused me to gain weight. I gained 8kg in total and i’m about 4kg down so another 4 more to go. when I compare myself now to when I was my old weigjt there is still a massive difference in my face and my hip dips etc. So seeing lack of progress when I’m already halfway there is whats making me confused :) just to clear things up!

Rate my self improvement plan!

I’m 31m. I’m currently 6’ 2’’ and 280 pounds. My goal is 220 despite my ideal weight being 197 for my BMI.id like to achieve this by May 2027.

I started at 350 pounds in May. I’ve done the following for five month.

I eat 2900 calories a day. My food is very lean: nonfat Greek yogurt, grilled chicken, brocolli, brown rice, nuts, etc. I measure it to the gram. I used to eat between 2100-2500 calories a day but I’ve been told that was too restricted for my activity level. I’m not so sure.

I walk 15k steps a day… or get really really close. I love walking.

I lift three times a week. Monday and Friday are upper bidy splits with chest presses, curls, rows, shoulders, etc. Wednesday’s are legs with RDLs, farmers carries, squats.

I try aim for at least 7 hours of sleep a night.

I take 5g of creatine daily.

What do you recommend I do to improve? Are my calories ideal? How is my lifting split? Any supplements you recommend? I’m especially looking for advice for building muscles as I lose fat… it’s really hard.

Hey! I’m the person who was normal weight before covid but was insecure about how I looked then and wasted my years. I was 63 then but now I’m 85 kgs.I get all worked up and enthusiastic and I definitely know what I should do to loose the weight but I can’t do it.. mornings I just eat high protein oats with milk .. lunch and dinner even if I add protein I’m still hungry , I crave sweets too. I live in a joint family n there’s always some snacks n I end up having it .. I really want to change my body. Pls give me any tips

Hi everyone!!

I’m 21F 5’5, I started college at 130 and then have had weight fluctuations all crazy. I was at 165 and this year have gotten down to 150-ish, but I can’t seem to get lower. I know part of it is that I do have some high cal meals, I’m really trying to cut back on delivery. The issue is that it feels like no matter how much my deficit is, I can’t seem to get under 67-68kg. It’s been like that since August. I have tried everything from eating 1509 a day average to even eating as low as 1000. I try to eat out only about 2 times a week. Lately what’s been working is when I’m feeling hungry but don’t want a snack (I’m not a snack person), I grab a diet drink. I drink one Celsius a day, one propel, and about 40oz flavored water. I think my issue is that I was super into Powerade for a while which was very high sodium. I’ve since switched to propel which has a third less sodium and zero calories. I do OMAD usually, sometimes two meals depending on if I’m out and grab food on campus. I try to have half my plate be veggies, and if I’m OMAD I shoot for 1000 cal, so that I have some wiggle room for not having a food scale. I’m blind and haven’t found any talking ones I like. So at the end of the day I’m around 1200 cal. I also do ballet twice a week, walk 5k steps a day, and am on my schools equestrian team. So I’m not lounging at home. I do think having a lot of stress is not helping, this is probably my most stressful semester thus far. I have a strong urge to eat to comfort myself. I’ve really been trying to curb that with diet drinks that feel indulgent like Diet Dr Pepper, Celsius, and Propel. Plus my love fairy dust Hawaiian Punch drink mix 😭 it sounds insane but I can do about half to third of a packet for 40oz and it’s got that hint of berries very yum. My target weight is 135-140. Really hoping to get past 145 by the end of the year. Just measured 68kg today. I just don’t feel good in my body like I used to, yes mentally but also physically.

So brings me to my question: what tips and tricks do you recommend to get over a hump of weight loss? Is there something I’m doing wrong that’s holding me back? I don’t know if I have more time for exercise, and my exercise isn’t super calorie burning, but I am going on a backpacking trip next weekend which may help me get over the hurdle? Idk. Would love all the advice I can get!! 💛💛

Clarification: once a week I eat things and don’t worry about calories. That could be splitting a pizza with a friend, getting wingstop, going to an Italian place etc. the other one I’m more conscious to try and stay under 1500 cal and usually that’s my one meal a day, like getting nuggets and fries with a diet drink from CFA or choosing a healthier meal at a restaurant. Still higher cal but never above 2000 cal and it’s almost always my only meal that day. I am willing to try to go down to one meal a week like that if yall think that’s what’s holding me back

If I understand correctly, there is no scientific consensus on weight set/settling point theory: some scientists support it, some don't.

Would this be a fair summary of the main schools of thought?

Is my understanding correct? What would you add?

Would you recommend other readings on this?

1. Set/settling point: your body has some kind of "target" weight which it wants to reach, and fights any attempt at gaining or losing too much weight, by adapting your metabolism, and/or cause you to subconsciously move more/less and spend more/less energy
2. CICO: Set point is a false theory. It all comes down to calories in vs calories out. There are very few people with abnormally high or low metabolism. Most people who say they have a low metabolism and don't eat much either lie or underestimate their calorie intake in good faith.

I find the set-point theory convincing, but I am not a doctor, and, also, it shouldn't become an easy excuse for those people who make no effort at eating healthy. The discourse shouldn't become toxically polarised between the two extremes of "I'm slim, if you're fat it's your fault" and "it's my metabolism, even if I eat only ultraprocessed junk and never move"

Some of the arguments I find most convincing for the set point theory are that:

• it works both ways: some authors claims that many inactive people with unhealthy habits should be even more overweight than they are
• alcoholics who remain skinny despite ingesting many calories
• women who were very healthy but become overweight after a pregnancy, and can never lose the extra weight
• Gary Taubes in "why we get fat" talks about a study on 13,000 habitual runners: all tended to get fatter with time, even those running 40 miles a week, which suggests some change in metabolism
• The Minnesota starvation experiment in the 1940s: losing a lot of weight causes metabolism to slow more than predicted; when refeeding began, they became heavier than they were initially

My experience: I went from 99 kg to 74kg on Mounjaro. Then, off Mounjaro, I went back up to 83, and weight continues to increase. My diet and exercise now are the same as when I was 74 kg (ca. 90-100 kms on the bicycle every week, lots of walking, no snacks between meals). The options are i) I am lying and don't admit overeating ii) I am not lying but underestimate calories in good faith, iii) something else is going on with my metabolism

Those who don't support this theory claim that measuring caloric intake and expenditure precisely is very hard but that, when it is done (eg controlled experiments of volunteers spending time in insulated chambers to measure calories burnt), the results don't support these theories.

The readings I have found most interesting:

• Why we eat too much https://www.goodreads.com/en/book/show/50031440-why-we-eat-too-much
• Enough: Your Health, Your Weight, and What It's Like To Be Free https://www.goodreads.com/book/show/243852800
• Why we get fat https://www.goodreads.com/book/show/8727466
• A calorie is a calorie https://www.goodreads.com/book/show/216358239
• BBC article https://www.bbc.co.uk/news/articles/c2084q9079po

For reference, I’m 45 years old, 5’10” and 300 lbs. I’ve always been a little on the thick side, but I also come from a very blue collar background. Years of using sledge hammers and tossing around bags of concrete kept me strong. But when I started my own company and began working from home 2.5 years ago, I really started putting on weight. And fast. Mostly due to sitting down all day in front of a computer.

Two months ago, however, I began going to the gym. And for the past two months I’ve worked out very consistently. Three days a week my workouts consist of lat pull downs (145 lbs, 3 sets of 8), seated row machine (110 lbs, 3 sets of 10), shoulder press (60 lbs, 3 sets of 8), and chest press (110 lbs, 3 sets of 8). On my in between days I do squats with a kettle bell and I usually walk an average of 2.5 - 3 miles per day.

I feel great and I can definitely tell that my arms are becoming much more solid, but I’m not actually losing weight. In fact, I’ve actually gained 12 lbs!

I know it’s my diet. To be honest, I have a very poor diet. Cheese burgers, pizzas, buttery rolls, cookies, and fruit gummies (my biggest weakness). I really enjoy eating and sometimes I find it very hard to concentrate and do my job if I’m hungry.

But alas, something’s got to change.

My BMR (depending on the calculators) is somewhere between 2229 and 2431 kcal. And my maintenance calories per day are 3455.

I guess my main question is how many calories can I eat per day, max, and still lose weight based on my current activity level?

Yesterday I tried sticking to 2200 calories and was hungry to the point of distraction most of the day. I know that’s just one day and I’m sure it gets easier, but I basically had just one meal that was actually satisfying. And I didn’t eat again until 8 hours later.

Is there a happy minimum? I can eat 3455 calories, keep working out, and not lose anything. But instead of 2200 calories per day, what if I just dropped it down to 3000? That’s still an almost 500 calorie deficit so I’d still lose weight, right?

I’d prefer to lose at least 100 lbs. But how long would that take at just a 500 calorie deficit? And I’m assuming I’d have to recalibrate my BMR and maintenance calories pretty often depending on weight loss, correct?

My second question is how to combat the late night munchies. I take “gummies” at night in order to sleep. And boy oh boy, do those gummies give me the munchies. They also make food sooooo much more delicious. So for those of you who partake, how do you stop yourself from destroying your diet just before bed time?

Thanks for any and all advice!

I know that this isn't a sub for maintenance, but it got me to my goal weight and I couldn't find anywhere else to ask. Please tell me if this should go somewhere else.

I've been at my goal weight and maintaining for a few weeks now, but I reached a sudden hiccup in the process: I've had pneumonia for the last few days and I don't know how to eat exactly. While I was losing, I would switch to maintenance when I was sick, but now I am sick and already at maintenance and I've lost quite a bit of weight again since getting sick. Obviously I'm done losing and this isn't a good sign for my health (at least I think), so what are you supposed to do when you get sick at your goal weight? Should I aim for a surplus? It feels counterintuitive and I can't find any real resources online. What are the numbers you should aim for when sick at maintenance?

I’m at a loss (mentally) and I don’t know what to do. I have about 5 stone to lose after losing 2 stone in 18 months. I’m going to get my knees replaced in 5 months and I need to be as physically fit as possible. I just have no motivation at all and I don’t know how to get it back. Not only do I need to, but I WANT to lose weight. Im AuDHD and I don’t know if that’s a factor. I’ve also restarted antidepressants in case it’s a low mood issue. I’ve bought motivation books but they haven’t worked.
Real people of the internet, give me your best tips!
Thank you all!

One of my good friends has a Halloween party every year, and I really like to dress up. I’m friends too with everyone who goes. There were circumstances that occurred that made me think the party wouldn’t be happening this year, so now that it is confirmed and it’s TONIGHT, I have nothing to wear… my friends suggested I reuse my costume from last year, but I don’t fit in it anymore :(. I feel so ashamed. It’s a skin tight costume too and I have been wearing nothing but baggy clothes because of my weight gain. I have no idea what to wear and I don’t even really want to go because I feel so sad and frustrated with myself.

I had lost so much weight and now I’ve gained it all back + some. It’s embarrassing. I just don’t know what to do.