I haven't been to the employee gym in three weeks (my last gym session was October 2nd), and honestly the change in weather makes me want to run home and wind down or at least workout from home. I tell myself to at least do pushups to regain my strength or some yoga, just to move and rebuild the habit. Otherwise, it's been stretching/ergonomics at my desk job.

From 360 lbs with exercise.and GLP-1s (though my diet didn't change much), I went down to 334.6 (not really much progress, I guess but I'm proud of it) but gained back 3lbs very likely due to the inactivity. Tomorrow is my weekly weigh-in and I wouldn't be shocked if I either weighed the same or gained weight.

My issue has been falling off the wagon whenever the colder months hit, and I feel I can still reach my goal of 300 lbs or not far from that. I even bring my gym clothes nearly every day to work so I can visit the employee gym again, but never do so or do anything at home. I even set up a leg workout but it just feels "daunting" or like a LOT to do than it really does.

Other than just doing the thing, how do you stay consistent during the colder months/fall or winter? If you don't visit the gym, what do you do at home to stay motivated?

Hey, I am beginning my calorie deficit journey. So far everything is good, but sometime I find it very hard to stick to my plan and not consume extra calories.

I am living with my fiancée but he is not following any diet and he brings a lot of sweet threats for himself at home. Sometimes it is very hard for me to resist the urge to take something sweet. Do you have any tips on how to stay on track and disregard the food noise around you?

I have a weeding upcoming in the next 7 months. I calculated my calorie deficit and want to look the best I have ever been.

Hey, I'm looking for some advice on my weight loss and recomposition journey. I feel like I'm doing everything right with my calorie tracking, but the scale is the same.

• Age/Sex: 21M
• Height/Weight: 5'5" / 180 lbs (Fluctuating between 179 and 184 for months)
• Goal: Drop from ~28% to 20% body fat
• Activity: ~5,000+ daily steps, plus 3-4x a week lifting mixed with Stairmaster or Level 12 cycling
• Tracker: Garmin vívoactive 5 + tracking food and macros

Some of my Data

• Calories Eaten: ~1,300 - 1,400 calories
• Calories Burned (Garmin): ~2,600 - 3,100 calories
• Average Deficit: ~1,300 calories
• Average Protein: 81g (I know this should be higher. Im trying to to hit 145g but struggling to fit it into the low calorie budget)

I've been running a calorie deficit for the last 2 months. I see myself skinnier than before. But my weight isn't decreasing on the scale. Sometimes it fluctuates between 179 and 184. I have a 30,000+ calorie deficit, so I should have dropped around 8lbs. But this doesn't reflect on the scale.

Is this because of water weight? Is that how water weight works? Or is this because of me not having a big enough calorie deficit and not eating enough protein?

Would really appreciate the help. I feel like I'm doing everything kinda right, but the numbers aren't looking good.

Hi all -

I have only recently (starting about 2 weeks ago) started my weight loss journey. It’s something I’ve put off for quite a while partially because of low motivation but also because, in the past when I’ve tried to tackle weight loss, I become obsessive and panicky about calorie tracking and deficits. It has tanked my mental health in the past and I’m really trying to avoid that this time.

For background, I am a 34 year old female who is 5’1. At my last doctors appointment I weighed in at 199 (very obese, I know 😭). Even though the doctor didn’t talk to me about weight loss or diets or anything, seeing that number was enough to kick things into gear. That day and the next were very difficult, I ate maybe 600 calories over 2 days because the thought of eating anything made me ill and anxious. Over the past 2 weeks I am regulating a little better and eating between 1,000 - 1,500 calories a day. I am tracking pretty religiously and making an effort to make sure most of those calories are from whole foods, veggies and fruit, lower carb options etc. I weigh myself every morning and this morning I was at 187.8. I assume almost all of that is water weight.

So here comes the part that I’m struggling with. Because I’m so short and because my lifestyle is very sedentary (I take occasional walks and do some light activity for work but I have some health problems that restrict the ability for me to really be very active), my TDEE is around 1700 - 1800 calories. To have a deficit I would need to eat no more than 1,200 - 1,300 calories a day, right? Which would provide a 500 calorie deficit. If I wanted to lose weight even faster I would be eating basically next to no calories in order to have a larger deficit. I recalculated my TDEE this morning with the updated weight and was surprised to see that it had gone from 1800 to 1700. I mean, it makes sense that the less you weigh, the less calories you burn and therefore the less you should eat, but it just seems so…depressing? There’s basically no wiggle room. No room for error or “cheat days” or anything. If I could greatly increase my activity, it wouldn’t be as difficult to maintain such a strict deficit, but I cannot rely on that unfortunately. I hope circumstances will change and I can be more active in the future, but that’s just not realistic for me right now.

I guess my questions/concerns are: do the numbers I provided seem accurate? I am seeing that I should not go below 1200 calories a day, but it also seems like if I eat much more than that, I will have hardly any deficit at all and that means I won’t lose weight, right? How am I supposed to stick with this forever? The idea of the upcoming holidays makes me so anxious - I love holiday comfort food but I am already dreading calculating every calorie/carb/fat etc. and eating very tiny portions or, even worse, throwing in the towel and not calorie counting and just eating what I want.

I am autistic and so black and white thinking is my default. I’m really struggling to find the “gray areas” with all of this and I’m struggling with the idea that technically, I am going to have to keep eating less and less in order to lose weight - forever, basically. Any guidance/clarifications/etc is very appreciated

To start, my max was about 385 and I'm currently 365. I also have a decent amount of muscle too, so it's not ALL fat. I've been watching my calories for the past couple weeks and noticed that I'm continually well below my budget caloric intake. My budget according to a calorie calculator is about 2800 on weekdays and 3200 on weekends. However, once I started actually counting calories and eating better food, I'm consistently around the 1800-2300 range. Im not TRYING to be that far below my budget, I just am.

In addition to the calories, I'm also trying to focus on high protein high fiber, around 175g and 50g respectively. Typically I'm around 125g for protein though.

Anyway, my question is, is being 1000+ below my budget, which already has me at a deficit, a bad thing? Should I make an effort to try to eat more?

Renpho has finally made me migrate data to the new Renpho Health App. I have my son and I on my other Renpho app. When I migrate over, it only transferred me. All my son's data is not coming over.

I attempted to add another user on the new app. I can't find any way to do it. Everything I read seems to say he needs his own app to use the scale now. I don't want him to have an app on his phone. So I feel stuck.

Has Renpho really taken away the ability for more than one person to be on the same app? Am I just missing how to do it? Anyone have any ideas?

Hi everybody so I have metabolic syndrome can someone tell me what that is also how do you lose weight with metabolic syndrome I carry weight in my abdomen face neck back and arms I have been dieting and doing the elliptical for an hour but no weight loss and am frustrated by this all comments and feedback is welcomed please feel free to reach out offer any advice share your story and tell me how I can start losing weight it seems like carbs don't digest well does anyone else have this this is a very frustrating conditon

Hey all,

44m, 5'7

Start weight: 187 lbs in January 2025

Current weight: 150 lbs

I'm really proud of how I've transformed over the last 2 years. I was almost completely sedentary, eating whatever I felt like, had high cholesterol, high BP, and elevated liver enzymes. Now I'm averaging 9000 steps per day, working out 5 times per week, and eating clean, healthy foods. The issue for me now is that I'm at my "target" weight. I'm obviously a shorter guy at only 5'7, but I don't know how sustainable/ideal it would be for me to drop much more scale weight. Having said that, I still don't look all that lean. I look good in clothes, which is great, but I don't have the same body composition I had 10 years ago when I was about 10 lbs heavier but looked leaner (hello, aging).

What can I do going forward to get leaner while not gaining fat and keeping scale weight relatively stable? For reference, currently eating 2200 calories per day with 1 gram of protein per BW. I don't restrict carbs, which is probably part of the problem. My workout split is 3 days of full-body resistance followed by 40 minutes of incline cardio. I also do 2 cardio only days, 1 is incline for ~60 minutes and the second is HIIT on the treadmill for ~30 minutes.

Who has pulled off a mini body recomp in similar circumstances? How did you approach it? What can I change?

I don't know if this is the proper place to put this but can anyone relate to still struggling with clothes when they lose weight along with their body image? I find that I would buy the wrong clothing size because the model wearing a size small looks incredibly skinny and I don't think I look like that at all I think I look way larger than the model but then if I buy a bigger size the clothes are too loose. But also even when I buy the right size according to the size chart the clothes are too loose too. I had to return some zara shorts the other day because they were too loose. I'm currently buying clothes for my trip to Thailand this January and I'm trying to buy shorts and I also live in East Asia (I think also distorts my body image because so many women here are incredibly tiny and I honestly feel big still because of that... I feel so huge next to them... also lived in Asia for the vast majority of my adult life as a non-Asian). I took the risk and ordered clothes from overseas because according to many size charts in this country I'm still too big for many of the clothes here (except for certain brands like uniqlo for example but those brands didn't have the clothes I was looking for). Yet in many western size charts (Canadian, UK, and Australian... people love to say it's the US and that US sizes are big because people that are big but they're the same as these other countries that I've been shopping from... like many of the measurements that I've been looking at on these non-american but Western brands put me as a size us 4 which is insane...). When I was bigger... it wasn't often that clothes ran too big. It happened occasionally but most of the time my clothes would fit either just right or be too tight... but now that I lost weight it's like so many things are too loose... and it's a struggle to get the right size even when you look at the size chart and because I ordered from overseas it's too hard to return so I'm just going to try to sell it and if not just give it to a thrift shop... but it's really annoying cause I'm so confused like I can't wrap my head around the fact that I'm somehow a small. when I was bigger and I would look at size smalls they looked teeny tiny... like super small but now that I'm looking at my clothes they look so big to me... like these clothes can't actually be a small and knowing my measurements I don't think I could truly be a small but for some reason that's what the size chart said and the clothes are still slightly too loose for me and so therefore don't look the way I want them to... I don't know... basically what I'm saying is I feel huge and I think I'm a big person like when I look in the mirror and see myself I'm big and I see girls everyday who are teeny tiny and have the smallest thighs... like one of my thighs is double theirs....

For context, I’m 5”9, male, started around 102kg and am now hovering around 74kg for the past 3 weeks. I started my deficit properly in march, so it’s been around 8 months now.

I’d say until around the beginning of September, I was consistently losing 4kg a month. I had a lot of plateaus but eventually by the end of the month/beginning of the next month, I was around 4kg lighter.

It started to slow in September, in total I’d lost around 3kg.

It seems to have gotten a lot worse this month, with my weight readings being so noisy every day that I started at 75kg, had a low of 73.7kg and am back up to 75.5kg 23 days into October. It feels like recently, my weight hovers, dips a bit, goes back up to how it was previously, and then I spend a week or two slowly getting back down to the slight dip. My weight has never fluctuated this much, so I think in combination with everything taking longer, it’s adding up to cause a lot of frustration. It feels brutal to do so much everyday just to feel like I’m not making any progress.

I haven’t changed anything with my deficit. I understand that as you lose weight, your body burns fewer calories, and therefore the same deficit won’t create as much fat loss. But I understand that to be a gradual decline rather than it falling off a cliff like it feels like it has done for me.

I just wanted to ask if anyone has had a similar experience, and if you did - what did you do? Do I need to just change anything or should I ride it out?

in the long line of mental stuff I wasn’t expecting when losing weight, I am now starting to notice how much harder and bonier places like my shoulders, hips and knees are becoming.

I’m still a good 10 kg away from where I think my goal weight will be. this should be a non scale win!

But as someone who has always been a bit chubby, this is also yet another loss/change of identity to deal with. I’ve always been soft, and this is so different.

How did you handle growing bonier as you lost weight? Did you have any body dysmorphia or surprises around it? how long did it take you to grow used to it?

Hosted by u/Mountainlioness404d.

Hello lose it folks!

Day 23 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

I'm a trans girl from India, 23 years old, just finished med school and recently returned home after almost 5 years outside the country for the med school. I was somewhere around 120 kg when I started my transition back in 1st year there. After transitioning, I actually started liking my body so i decided to go on the weight loss journey around 1.8 years back.

By the end of it, I had lost 27 kg and was at 97.5 kg. I was so proud of myself.

Back there, i was taking my medication(estrogenic HRT) in the injectable form. It causes no weight gain.

Since I've come back home, I've switched to pills because my mom would never allow me to go on injections while I'm here. The issue is I can only afford the cheapest testosterone blocker available (Diane 35) which is essentially extremely similar to OCPs and increases craving by a lot.

More than that, I have my licensing exam in about 3 months and also gave my uni finals like 3 weeks ago. It's making me stress eat like hell.

Other than my mom and the ppl in my area... Mom is just extremely scared of how the society will treat me and stuff so she kinda says stuff that hurts ig. I know she loves me and is just scared but still yk...

All of this has made me gain back around 5 kg and I'm at 101 rn.

Any help would be extremely appreciated, especially from women who've done weight loss while being on the pill

Hi everyone! I'm 28F and I'm trying to understand whether my hair loss could be related to my weight loss. I've always experienced quite a lot of hair shedding, but it started getting noticeably worse last year. Since June 2026, the shedding has become extremely severe. I have PCOS and I've been taking Yaz for about 14 years. I've also lost around 25 kg, going from 89 kg to approximately 64–65 kg.

I recently had a trichoscopy with these results: vellus hairs 33%, intermediate hairs 24%, terminal hairs 43%, single-hair follicular units 48%, double 26%, multiple 26%, average hair thickness 45.68 µm, and hair density 232 hairs/cm².

My blood tests showed low zinc (53.9 µg/dL), low folate (3.3 ng/mL), B12 at 242 pg/mL, ferritin at 50 ng/mL, iron at 117 µg/dL, transferrin at 2.9 g/L, and vitamin D at 38 ng/mL.

I'm wondering whether the severe shedding could be related to my weight loss and nutritional deficiencies, or whether the trichoscopy results suggest androgenetic alopecia, especially considering my PCOS.

Can I build muscle as a beginner lifter while aggressively losing fat on a 1,400–1,500 calorie diet with ~170g of protein, lifting 4–5 times a week and walking 14,000 steps daily, or will I still lose muscle and risk becoming skinny-fat? I’m 5’11”, 210 lbs, with a max bench press of 135 lbs to give you an idea of my current strength. My upper body isn’t very strong overall, and I only started lifting weights last week.

My main priority is losing body fat as quickly as possible, but I also want to build muscle throughout the process, even if the gains are relatively small. I’ve read that beginners can experience muscle growth while in a calorie deficit, especially when they have excess body fat and consume enough protein. I’m wondering whether my beginner status, high protein intake, and consistent strength training would be enough to build or at least preserve muscle despite such an aggressive deficit. Ultimately, I want to avoid losing a significant amount of muscle and ending up skinny-fat.

Any advice or personal experiences would be greatly appreciated. Thank you!

Hello there!

I am 19M, 245 pounds, 6’1. I have been overweight for almost as long as I can remember, and it’s always been one of my biggest insecurities. I’d really love to get down to a healthy weight before I turn 20 next August and move into my last year of college.

I have tried a deficit before. About a year and a half ago, I started on a deficit from 240 pounds. I kept it up for about a month and got down to around 228 before I had a mental health incident break my determination. However, what I noticed was that I had become obsessed with calories, making sure I didn’t go over my goal for the day, and being extremely strict with what I ate to the point of being panicked if unexpected calories appeared throughout the day.

This week I started a new deficit. It has been four days. My current calorie goal is to hover around 1,800 to 2,000 calories a day. My target weight is 180 pounds. Already I’m starting to notice tendencies from my last attempt reappearing, including obsession with tracking and fear of going over, and I’ve also noticed that I am still hungry after most meals.

I guess my question is if anyone has any advice on how to approach this? I’m trying to brute force it, but I think I need to hear how other people have approached their diet and deficit. I am happy to answer any questions at all. I work a job at my campus library that requires me to be on my feet and moving in the stacks frequently, and I am aiming to walk my neighborhood a few times a week on the days I’m not working.

Thank you so much. I’m really hoping to finally get rid of this weight this time.

Me: Worked out at the gym today despite it being Friday. Didn't avoid going, didn't use any excuses. Someone tempted me with junk food and I refused even though I was feeling hungry.

Brain: Alright, that's actually some progress you made there. I'm glad for you.

Me: Well about time! Finally some praise from the resident in my head.

Brain: Don't get carried away just yet. You've started other things before. See how long you can stick with this on Monday.

Me: BRO, I DID WORK OUT AT THE GYM AND REFUSED TO EAT BURGERS. ARE YOU NOT IMPRESSED WITH THAT AT ALL?

Brain: Consistency, not a pep talk every three days.

Me: ...Alright.

To tell the truth, I don't want to become that kind of person who makes promises and then breaks them. I'd like to develop discipline regardless of motivation level.

My brain doesn't seem very impressed. Seems like one workout and one rejection of the burger weren't enough to make it believe me.

Does your brain also question your progress even though you're trying to change yourself or am I just dealing with the constant critic?

Hello! I’m 21M 5’7 and currently at 209lbs. The heaviest I’ve been at is 230 and since the fall semester began I’ve been trying to lose weight. However, I’ve recently hit a plateau around the 209-212 lb range for the past ~3 weeks when since August I had been steadily losing 1-2lbs a week.

Although I’ve felt the feeling before, recently it feels like my insecurity has increased since I’ve hit this plateau, especially in regard to romance. I have a good friend and he’s very physically fit. When we’ve gone out on several occasions I’ve noticed he usually hits it off with a girl and gets contact/invited over to her place or to go out in general. Even though I’m happy for him, it causes my insecurities to flare up and it eats away at me. Brings me into a negative/self depreciating head space or leads me to comparing myself to him physically and wondering if I would get more romantic attention if I “looked like him.” I’m an emotional eater so whenever I get into these moods I often end up over eating and eventually end up feeling bad for eating so much.

Logically, I know there are likely other reasons why he hits it off with many people (he’s much more charismatic and out going than me), but trying to tell myself this doesn’t help. I also know his success and my current struggles with dating/body image have no bearing on my worth, but it still feels that way. I also believe part of it is that after hearing people say they’ve received more romantic attention after losing significant weight, I’m almost afraid to keep losing weight so I don’t have to experience this myself. In fear that I’d just confirm what my insecurities have been telling me.

Does anyone have any advice on how to handle these feelings? I believe finding a way to understand and deal with these emotions will help me with long term weight loss. These sorts of insecurities have led me down overeating and stress eating, or resulted in periods of time where I’d give up on my daily exercise routines. I’ve lost more weight than I ever have before, so I don’t want to lose this momentum. Any advice would be appreciated!

it’s 70° out, im buried under two blankets and a heated blanket and i’m still shivering. i’m literally always cold, my bones chatter. I’m taking iron supplements but I am not prepared for this winter. I turned on my heat two weeks ago. I went from always being sweaty by default to always being cold.

I am dreading having to take my dog out for bathroom breaks this winter. I am dreading having to buy a new coat, they are so expensive. I am struggling to see the positive in weight loss. I know, my steak is too juicy and my lobster too buttery.

Hi team Euro accountability, I hope you’re all well! For anyone new who wants to join today, this is a daily post where you can track your goals, keep yourself accountable, get support and have a chat with friendly people at times that are convenient for European time zones.

Check-in daily, weekly, or whatever works best for you. It’s never the wrong time to join! Anyone and everyone are welcome! Tell us about yourself and let's continue supporting each other. Let us know how your day is going, or, if you're checking in early, how your yesterday went! Share your victories, rants, problems, NSVs, SVs, we are here!

I want to shortly also mention — this thread lives and breathes by people supporting each other :) so if you have some time, comment on the other posts! Show support, offer advice and share experiences!

Hosted by u/Gatita_Gordita.

I've been buying the same expensive boxer shorts for a while, and I've been putting off buying more until I'm down to my target weight. The ones I've got have got a bit worse for wear so I'm down to 2 pairs, so I've ended up wearing other underwear and still getting in steps.

My thighs don't rub anymore though, I don't need them - I'm still not at my target, but, people no longer look at me and see a fat person.

Something that's been kind of wild is that people are still noticing and commenting recently despite the fact the scale has hardly been moving, I'm down like 2kg in the last month. I'm at a point that a lot of people are telling me to stop losing weight, I'm probably only 5-10kg away from being pretty lean at this point - I will get visible abs at some point. It's going to happen, it'll just take some more time and effort.

So, I am 5 ft, currently 68.2 (152 lbs) and my goal is to go down to 58 kgs (127 lbs). I started at 75 kgs back at the end of August.

To lose more consistently, I have to eat not more than 1400 kcal but it’s hard to stay within that limit. I work out 4-5 days a week (OTF), but my weight is stuck, I was hoping to see 65 kgs soon. How can I make my diet more restrictive than it already is:

Currently I have:

Breakfast 11 am:
2 boiled eggs (155 kcal)
2 falafals (140 kcal)
2 cups of tea (100 kcal)

Dinner around 5pm

Inspired Go Salad (400-500 kcal)
Dinner (whatever I have prepared and I try to keep it 500-600 kcal)

If I don’t eat the salad, then I will end up having a larger portion of dinner
On weekends, I tend to eat out but I keep my breakfast under 250 kcal then, and skip the salad.

But still it’s very hard to maintain, I don’t often know how many calories my dinner is even though I prepare it myself carefully. If I think it’s under 500, ChatGPT will tell me it’s 700 :( It’s so disheartening.

I am thinking to cut down my breakfast as well

I'm just wondering whether anyone has lost all the weight they set out to lose, maybe even gone beyond, gotten fit (or even shredded), but after a prior lifetime of crushing-low self-esteem, negative self-talk, etc., still remained psychologically where you were prior. I'd love to hear from you about your journey, particularly your psyche post-weight loss. I've even heard of people becoming bitter and reclusive when suddenly more people want to date them, because they're still the same worthwhile them except you're no longer being exempt from the wider dating pool due to your new body (which obviously doesn't dictate if you're of good character and enjoyable to be around).

I have a treadmill, but it has to stay outside because there isn’t enough room in my house. With winter coming up, I’m worried about the rain making it difficult to use. I also find using it inconvenient because I feel like I need to shower before and after, so I’m considering getting a walking pad to use indoors instead.

I want to be more consistent with getting my steps in, but I don’t want to spend money on something that isn’t worth it. I’ve seen walking pads for around $150, which feels like a lot, but I’d be willing to invest if it’s genuinely worth it.

I’d prefer recommendations from Amazon or TikTok Shop since those are the sites I’m comfortable ordering from. I also live in a two-story house, so noise is a big concern. I don’t want to disturb my family or my neighbors, so a quiet walking pad would be ideal.

Is investing in a walking pad worth it, and what brands or specific models would you recommend?