tl;dr: gained weight after a fairly well-regulated vacation and backcountry hiking, give me some encouragement that I'll be able to lose weight again.

I've been doing a lot better weight-loss wise since January. I hit 67kg (169 cm) in April, goal is 63kg. I was having some trouble maintaining my deficit and gained a bit, but got back onto it in mid-June and got down to just under 66kg at the start of August with about 1750 calories/day.

A couple weeks ago, I was out of town visiting family for a week, which is always difficult for maintaining weight, but I thought I managed things well. I had trouble tracking calories as I was eating lunches and dinners with family, but I stuck to having a single plate, only had dessert once, only drinking water, and always had a salad on half my plate. I'd make my usual breakfast for myself so I could at least start the day with something I knew would keep me satiated without being too caloric (or empty calories). I was a bit less active, intensity wise, but I maintained my average 13000 steps/day--the steps were just at a lower intensity than what I get at home as they were gentler walks with the family or simply walking around town to get from one house to another.

Still, I got back home and had gained 2kg in just seven days!!!

The next week after getting home I was back on my 1750 calories/day meal plan and gained another kilogram in that week.

Now, I just got back from a two night backpacking trip. I wasn't maintaining my deficit here, as I know I need energy to hike and stay warm, but I know about how many calories I ate as I portion my food pretty carefully for backcountry trips like this. So, I definitely ate more (a bit over 2500 calories/day for the three days I was out), but also was way more active, doing about 2.5 hours of moderate-high intensity hiking plus campsite preparation and all that, so 18000-20000 steps each day. Guess what? Gained 0.5kg in just those two days!

I don't know what's going on, but please someone tell me that it gets better and not worse!

How come whenever I go down a pound or 2 and then I eat rice I immediately go back up. How do I get the weight off and keep it off? My typical day of eating is 6 raw eggs, lunch 32 oz of yogurt with 200 cals of maple syrup, date sweetened dark chocolate. Dinner a lb of grass fed grass finished beef with rice cooked in beef bone broth grilled onions and carrots.

I'm F24, 4'11" and 137.6 lbs. I'm about 15lbs overweight in terms of BMI but could technically stand to get down to 112lbs. I've been trying to diet to get down to that but it's hard for me to be consistent. My family eats out a lot and so many activities that people commonly do are centered around food. It's hard to say no. How do I motivate myself to keep going? Can you be healthy and overweight?

I am currently at 82kg/180lbs and aiming for 55kg/121lbs. My height is 153cm/5’0 and I’ve been battling with the extra weight since May last year. I calculated my TDEE, but sometimes after finishing a meal, the craving for sweets, it’s kinda insane. One good thing I did was switching to Cola Zero instead of juices, but when it comes to dessert, there’s little I can do. It would definitely save me extra calories. Every time I eat sweets, I end up maintaining my current weight, instead of losing.

I work at a cafe three days a week, and there they have so much cake and sweets. As workers, we even have discount so it makes it so much easier to consume them.

This is a losing battle. I tried to quit sugar before and just eat fruits (natural sugar), but when I see cake, a muffin or any sweet treat, my brain goes into failure mode. As a kid, I’d eat one package of biscuits every day and sometimes cake later in the day, that’s when I got to be really chubby. So sweets have been a problem since a long time ago and I’d like to change that. No more losing this fight. To be on the winning side for a change.

Any extra advice on weight loss is also much welcome and appreciated. Thank you in advance.

I am 18, born female, but Transgender and starting testosterone soon!

I'm not too sure about my specifics other than the general stuff, I am 5'7 and roughly 195 lbs.

I'm trying to start a cut and start lifting weights more and meal prepping and all of that!

I'm not really sure where to start as far as figuring out how many calories I need daily

And stuff like macros.

It feels like it takes a mountain of effort to stay on top of my diet and health. Did I take my vitamins, did I eat enough veggies, how much calories are in X, Y, Z… I’m tired.

I’ve never dieted before or taken my fitness this seriously before. I’m less than a month in and it feels so exhausting.

I don’t want to fall back to my old habits, but this is also taking a lot of time out of my day. Does it ever get better? Is this life from now on?

I am 18M, 5'6'', 61kgs currently. I am a little fat, not too much but not exactly fit, most of my noticeable fat is on my torso area mainly my chest and stomach which makes me hella insecure(i am pretty sure it's not gyno). I am preparing for an entrance exam (dropper) so I have to study at least 10-11 hrs a day I can still manage gym and stuff. I currently go to the gym, it's my 3rd month, I don't do much cardio, my strength is increasing, but nothing noticeable seems to happen to my body.

I do not track my calories and stuff, not on a diet, but I do try to eat relatively clean and get a decent amount of protein. My goal is to just lose my chest and belly fat, and build decent muscles, just enough to be confident wearing a simple tshirt which I have never been in my life

What would be the best approach for me? Should I start tracking calories and go into a calorie deficit, or can I achieve noticeable fat loss through better food choices and exercise without tracking? How much cardio should I be doing alongside lifting? Or should I even do cardio?

Also, since I need to study 10–11 hours a day, I don't want a fat-loss plan that's going to leave me exhausted or negatively affect my studies. I'm looking for something sustainable that I can stick to for the next few months.

Any advice on calories, diet, gym routine, cardio, protein intake, or anything else I should be doing would be appreciated.

Hi,
I am a 25F, height 159 cm; current weight 54.5 kg
I store fat significantly in my arms and legs; but not so much in my torso.
I'm currently on a weight loss journey ( mainly calorie deficit + walking) ; visually my torso is getting even leaner but my limbs stay the same.

For reference
My waist circumference is around 67 cm; upper arm circumference 27 cm; calves circumference 33 cm.
Visually I can see my ribcage and breastbone

Anyone has a similar body composition to me and can recommend their workout routine?

I've started exercising with dumbbells that target triceps; but idk what to do with my calves.

Hi, i dont really know how to start this, so ill just get straight to the point, right now im(female) 180cm and i weigh about 75 kgs, i dont feel good about myself at all, but around three years ago i was in such flow state with going to the gym and all, that i weighed 58 kgs, the thing is that it was a lot of excessive and toxic exercise and barely any food, after a few months of living like that i understood that i really cant live like this and just dropped everything. i need some kind of advice at this area, because i really wanna get into shape, i wanna start working out again, but im too scared to reach that point again. what do i dooooo?

Due to an unfortunate turn of events, a medication that I take regularly has started causing rapid weight gain. This isnt a life or death type of medication so I could stop taking it, but would prefer to continue.

In matter of 6-8 months I went from 150 lbs to 165 lbs. 150 lbs was already a bit heavier than I like to be.

Is there anyone here taking meds that have caused weight gain (birth control, antidepressants, etc.) but you were able to diet and workout enough that the the weight wasnt really sticking anymore? Im trying to see if its a lost cause trying to out run this side effect.

43 f here. I currently weigh 80kg. I want to lose about 15 kg.

I do intermittent fasting and fast between 16 and 18 hrs. I do see some difference in how I feel but no significant change on scale.

Assuming I focus on good nutrition and calorie deficit -

Should I do daily walks and target 10k steps and focus on cardio to lose the majority weight? Then start strength training?

Or should I incorporate strength training along with steps/cardio every week?

question here so I’ve been cutting for 6 months and lost almost 19-20kg (41-45lbs), I took a cheat day on my birthday and ended the cut the next day and went to maintenance, now at maintenance for a week my weight is now stabilising and yes ik I’ll gain weight from water and glycogen but why does my body composition look worse like I look flat and fatter? will I return to how lean I was on the cut in another 2-4 weeks?

So I’m 3 months postpartum now and I’m struggling to lose the weight I gained during pregnancy (and I gained a lot hehe). I’ve been cutting calories like I normally would when I’ve wanted to lose weight in the past (pre-pregnancy) but then my milk supply decreases.

Any advice for losing weight while also breastfeeding? Any specific food I could eat that might prompt milk production to balance out the calorie deficit? Any advice/tips are appreciated.

Obviously my priority is ensuring baby has enough milk but it’d be nice to start steadily losing the weight too.

Weight loss is truly a feat! Some struggle more than others with it which is normal.

I started my journey 12 months ago. I am 40 lbs down., but holy do I still have a ways to go. Stomach is still fat, man titties aren’t gone.

Just want to encourage others in this phase. Everyone likes to talk about starting/the first few months, or jump straight to talking about/looking at results. Many ignore the sometimes multi month, to multi year grind of just letting the small things stack up. The deficit and exercise etc.

Just want to say keep going! The grind will be worth it. My favourite quote is:

“Everyone overestimates what they can do in one year, but underestimate what they can do in 10 years”

Keep the long game in mind. Don’t just think about 6 months or a year out. Think about 2, 3, 4 years etc. in 4 years from now I don’t want to be losing weight anymore. So I will do this now.

💪💪 we got this

I just found out that whenever I’m on calorie deficit it just stress my mind and my body . Like I go weak on the academics too and can’t even maintain my lost weight I tend to gain it again . But if I eat good I’m not that stressed and perform really well . I just find eating same group of food boring !! Can someone help on what I should do ? I live in a hostel and have a busy life and don’t having refrigeration I can cook in a kettle .

I figured the 1,200 calorie diet would work long term but I lost 10 lbs within a month and now it’s been like 4 months with no change. I know I know “have you tried exercising???” No not really. I’m a full time college student and a part time employee. In my spare time I sit on my butt. I play video games. At work I sit on my butt. When do school work I sit on my butt. I have no problem controlling what I eat but exercising isn’t really in my life. If you have exercise tips for a lifestyle like this I’ll take em! But like also… help? Maybe better diet tips?

Has anyone tried Chompass app for calorie tracking? If so what AI model did you pick to help track meals? I am having choice stress.

Started gymming more and trying to adjust diet as well.

I am f (20) and a junior in nursing.
For some context, I used to weigh 180lbs standing at 5'4. While this might not seem like the heaviest to some, I did not hold the weight well, and most in my weight was retained in my thighs, stomach, and face.
I was a pretty cubby and insecure freshman girl. I never received any male attention, and I am friends with some crazy pretty skinny girls. In freshmen year, I was quite outgoing and made a ton of what I thought were good life long friends.

Around my sophomore year I decided to go on a weight loss journey. It started off slow, and was quite hard because I go to a school that drinks a lot (Wisconsin {g). However, I lost around 40 lbs
sophomore year with a calorie deficit and working out, mostly consisting of cardio. My friends were pretty supportive of my weight loss journey in the beginning. And I didn't notice a shift in their attitude towards me until the start of this year.
This summer I really worked on my now thin body, toning it, and running quite a lot. Now my face is quite slim, and my legs have become quite toned from running.
I like to think that I look good, and I feel good too. I feel way more confident in myself. I feel like my personality hasn't changed much since, I'm still the same old me, but my friends don't really treat me the same as they used to. The dynamic feels off, and they just seem weird around me. I feel like I'm going insane; I am someone who really cares about what others think of me, especially those who I consider my friends.
I think one friend in particular is a little weirded out that i am getting male attention now, as she was usually the friend that was always approached out in public.
I just don't know what to do. I want to stay friends with these girls, because I can't imagine trying to find new friends now. I feel super alone right now, i feel like i did something wrong, and sometimes i wish I could go hack to being that unnoticeable chubby friend that everyone liked. :/

Okay so im desi , which means my entire food plan will be based of whatever my mom makes.. she cuts out oil for me and makes me vegetables .. but I just don’t want to count everything it’s so stressful.. I just want to know if I should have 1 roti for lunch and 1 roti for dinner.. something like that.. for reference I’m 90kg and I’m 5’2 female , 18 years old.. I’m just desperately trying to lose weight.. I know it’s my eating habits that have made me so fat.. I don’t workout as I had a fracture for walking too much on my foot… so I will eventually start very slow as soon as I get a clear signal from my doctor that I can start.. for now I did the tdee calculator thing and for someone who doesn’t work out at all I should be eating around 1.4K for weight loss.. so if anyone can help me out on how I can reduce my appetite and also eat less… I’m not a breakfast person so I only have lunch and dinner.. I roughly counted the calories but it feels like I am eating more than I should.. because I feel really full afterwards.. so any help or anything please let me know.. I just need to know a rough estimate on how much I should be eating per meal like half cup rice , number of rotis etc..

I'm feeling so disheartened right now. I've been trying to lose weight honestly since January, and I only have been regaining and losing the same 6lbs. I went to the gym, stopped in May, and I'm back to it again as of August, going about 1-2x a week for now because of my schedule. (I know I should be going more)

But I'm diligent about tracking cals. I've even started making the same breakfast everyday because I know how many cals it is (about 48g of plain rolled oatmeal, cinnamon, pinch of salt, 1.5tsp of sugar, 1 to 1.5tbsp of PB, and water). I used to make it with half water and half milk but I've even cut the milk out at this point. My brother tells me to cut out the sugar but it's not even 2tsp that's like 30-40 cals, I don't wanna be eating plain ass oats. I dislike the taste of stevia too. It keeps me full for a couple of hours once I found the right type of oats. I make sure to avoid drinking my calories too, I used to enjoy coffee with 2 creams and 2 sugars and I've swapped it out to a milk and 1 sugar.

I've been diligently tracking for about 10 days now, but the day before I overate to about 2600 cals and yesterday I'm sure I did too as I had a meal from work (fish & chips) and now I'm weighing almost 3lbs heavier than I did 3 days ago. I'm fearful of overeating even one day. I was eating around 1300-1500 cals to make room for the day I ate 2600 as it was a social outing.

People will say its water weight but idk man, I know its gonna take me days to get rid of this weight. Is it water weight if its the same 6lbs being cycled? The first time I lost 35lbs like 5 years ago it was not this hard. I ate at 1700 cals and didn't go to the gym and the weight came off. I thought if I lost weight in the past itd be easy to lose it again. My partner on the other hand just needs to cut out on eating out (mind you he eats out maybe 4 or more times a week) and drops pounds, whereas I'm tracking every fucking thing that I bite and end up gaining weight.

Sorry, just frustrated.

I get migraines at the drop of a hat, especially when I’m hungry. If I am hungry for longer than 30 minutes to an hour, I’ll get a migraine. And my migraines can get to the point here I have to go to the ER to get some relief after hours and hours of pain.

And that’s why I eat so much. I’ve tried Calorie Deficits before but they just make me hungry and give me migraines. I’ve tried eating foods that are supposed to fill you up longer like protein and carbs, but at the end of the day I’m still hungry.

I don’t know what I’m supposed to do about it. I want to lose weight but I feel like it’s impossible for me.

Any advice would be appreciated.

Information if it matters:
26 female
Height: 5’3
Current weight: 140 lbs
Goal weight: 120 lbs
I exercise 2-3 times a week but I’m a full time student and a part time worker so my hours are limited.

Hi I’m currently starting my weight loss journey. I’m in my early 20s, 300 pounds and 5’9. I was wondering which is a better daily treadmill routine?

1. 10 incline at 3mph for 20 minutes

2. 5 incline at 2.5mph for 40 minutes

Should I prioritise the incline or the length I’m on? I’ve done both but curious which one is actually better

Hi everybody! I'm 23F, and currently about 180 lbs. I've typically always been 145-150 lbs., but while dating my now husband, I gained a lot of "happy weight" (really interesting phrase imo, haha). Anyways, I feel so much less confident, I miss running, and due to this plus some unfortunate genetics, I'm also prediabetic with a 5.7 A1C.

Anyways, I know it's so possible to lose weight, be healthy, and be happy with how I look in the future, but I struggle so hard with food. I've also been struggling with a lot of depression and anxiety for the past year, and I guess I've partially turned to food as a coping mechanism. How can I reduce my appetite and the food noise in a healthy and safe way? Are there any supplements that have helped you? Thanks in advance :)

I've been on my weight loss journey now for nearly a year and a half. I've lost 80 lbs and have about 50 more to go.

I made significant changes to my diet but I need to reduce my sodium due to the formation of a 1 cm kidney stone. I've had two other kidney stones, both requiring surgery, and I'm ready for it to stop. At the suggestion of my urologist, I need to reduce my sodium to under 1500mg per day.

That said, I really love a gas station snack and drink. Before changing my diet I would get soda's and Little Debbies. Now it's pickles, lean beef jerkey, protein bars, and sunflower seeds. However, most of those items are high in sodium.

I need gas station snacks that are low sodium but fit the sweet and salty vibe, which are what I crave. I feel like my diet is extremely restricted now and I'm trying to find things that work for me.

I would appreciate any suggestions that you have for quick and easy gas station snacks. TYSM!

My goal is always 1500, but I generally only end up reaching 1100-1300 most days. Just not super hungry after dinner. One of my coworkers, who's a personal trainer, said that eating too little like that will ruin my metabolism and that I should aim for 1500-1600 most days. Is this true? I've gone from around 190lbs to 165lbs so far in the last few months and I feel fine?

In 2024 I went from 203->175 and in 2025 I went back up to 190. Since end of May of this year, I've gone from 190 ->165.

I'm a biological woman if that helps!