r/WeightLossAdvice

so my coworker confided in me that he has anosmia(no smell) and struggles to keep weight on because he cant taste food. I have struggled with emotional eating and over eating all my life. I thought, "that's a problem I would love to have." so I wore a swimming nose plug last night for dinner and stopped after 5 bites because I was satisfied and no longer felt hungry. an alcoholic can not drink, a drug addict can not do drugs, but as a food addict I cant NOT eat. I feel like I need to severe my relationship with food and just see it as fuel if I'm ever going to lose weight. never tasting again feels like the only sustainable option.

I’m looking to lose weight and I don’t know where to start I’m 380 pounds and I need some advice on some meals. I can eat in some workout routines that I can start doing. I think my biggest problem is starting because I’m so heavy and I’m scared to hurt myself

I bought one of those walking pads and I love it. my aim is 15k steps per day so I do 5k as soon as I wake up. 5k in the afternoon then do 5k steps outside. would encourage anybody to get one to support their weightless journey

I am a 34 year old woman trying to lose weight. I have been tracking my calories and exercising regularly. My problem is that after a good workout, I feel like I earned a treat. Nothing huge, maybe a small pastry or an extra serving of dinner. But I know I am probably eating back most of the calories I just burned. I read that exercise is for health and the deficit comes from food, but my brain still tells me I deserve something after putting in the work. How do you break that cycle? Do you plan your treats in advance? Do you just ignore the hunger and drink water? I do not want to stop exercising but I also do not want to undo my progress every single time I work out. Anyone else struggle with this mental block?

So basically what the title says. I've been losing weight since november. I've lost 30lbs and am in the healthy bmi category now.

I went on vacation last week and gave myself permission to eat whatever/however much I felt like (I only vacation once a year if even that, so I figure I should just enjoy and live life). Anyway, I got back thursday and it's now monday and I still can't seem to get back on track. Like mentally I can't pull myself back out of 'eat whatever you want and don't worry about it.'

Does this happen to anyone else, and if so, how do you pull yourself out of it?

Hi everyone,

My brother and I recently started a cut to drop body fat while preserving muscle mass (Trying to get shredded). We are both experienced lifters: I have been training 5–6 days a week for 2 years, and my brother has been lifting even longer with a background in competitive sports.

We have been extremely meticulous, tracking every gram of food on a scale and using a tracking app. However, despite our consistency, we have both gained 4 lbs in the first week and a half.

Me (18M)

Height 5'11"

Weight 224 lbs (Start: 220 lbs)

Daily Calories 2,200 kcal

Protein 200g

Carbs 210g

Fats 60g

Water Intake 1 Gallon/day

My Brother (27M)

Height 6'0"

Weight 254 lbs (Start: 250 lbs)

Daily Calories 2,360 kcal

Protein 220g

Carbs 190g

Fats 80g

Water Intake 1 Gallon/day

Our Activity Level:

Weightlifting: 5 days per week (Morning/Afternoon).

Cardio: 3x weekly evening sessions (1 hour each, e.g., 20 incline treadmill walks).

^^^ We are trying to increase the cardio

The Issue:

We are gaining weight instead of losing it. While we understand that body weight fluctuates, a 4 lb gain in 10 days while in a supposed deficit feels off. We are tracking our food, workouts, and supplements with as much accuracy as possible.

Our Questions:

1. Given our stats and high activity levels, are these calories actually too high for a cut?

2. Could this be initial inflammation or water retention from the increased intensity?

3. Has anyone else experienced a weight spike right at the start of a cut before the "drop"?

So the calculator I used said in order to lose a lb a week I need to be at around 2300 calories daily. My question is do I need to burn 2800 calories during a workout. Because today I burned 1300 calories and was left thinking how I’d makeup the rest of the 1500. Any help would be amazing.

after years of struggle trying to find a diet and not failing due to my Ed, I've finally found a way not to binge.

i started having konjac pasta every launch and my calories always end up being between 1100 and 1300 which I know it's low and I'm trying to increase to 1450 BUT ,with this diet in only 4 days I went from 97.9kg to 95.4 kg,and I also hit the gym 4 days a week to do cardio and I usually burn between 400-600 cals, with these information,is it possible for me to lose 20 kg in three months?

I’ve lost a total of 15 pounds and I have about 40 more pounds to go but I’m confused on what to put for the activity level because I work in a desk job and cannot leave my office unless it’s to go to the rest room and I’m sitting for pretty much 7 hours a day 4 days a week. But I exercise 45minutes- 1 hour 4 days a week. I don’t get much steps in overall because of my job. I’d say I get max like 2k steps a day. Am I sedentary or lightly active?

hi, I'm a 20F uni student, due to my major I mostly sit around, and have little to no time to actually exercise.

I need some tips or advice or yt Chanel recommendations that have workouts i can do at my desk.

I'm 165cm and weigh around 85kg, I would like to loose atleast 20 kg in the next year or so, I'm already on a pretty good diet but I know it's not enough.

And I gained 35lbs over the course of almost 6 years…which mean I gained back all of the 28lbs that I lost during that time during my last WL journey plus an additional 7lbs.

Needless to say I feel pretty bad about myself. Furthermore, my bf and I had a huge row last week because he made an insensitive comment about my weight.

I am back to calorie counting from tomorrow but if anyone could offer any tips on how to begin again as I am needing to start all over.

Thank you

Hi guys,

I'm here to see if you guys can help me reach my goal of 180lb. original around 215-217lb now hovering around 199-200lb.

M, 29, 5'10", workout and cardio 4-5 times a week, average around 2200-2300cal. Fasting 16:8 (12 to 8pm)

These last two month have been a struggle for me break through this barrier. Do I need to reduce my cals more now? Or maybe focus less on muscle gain? Sleep? (average 5-7 hours a night) Any advise wont be great.

in just 91 days

I'm 20 5'10

I did 10k steps

calorie deficit

and I avoided sugar

hi all. my gp is reccomending i begin trying medication to see if it helps with my weight. i'm quite nervous and also pretty clueless. does anyone have any personal experience? just looking for peer advice, i know we arent doctors. for context, i'm 23f, 160cm. i just don't want to be on something that disrupts my daily life too much with side effects as i'm entering a really busy time at work

I can never feel full even though I’m doing all the right things. I eat an 80% healthy clean diet I try to focus on high fiber high protein and I still never feel full or satiated for very long. I could eat a meal at lunch and be hungry 2 hours later. When I go too long without eating I start to feel nauseous and get a headache.

I’m drinking a lot of water too. I often end up going over my calorie limit for the day. I have hashimotos and hypothyroidism but I’m trying not to let that get in the way of me losing weight, I’ve lost weight before I know I can do it again. But it’s different now with my health conditions being worse. I don’t know what to do to help myself stop being so hungry all the damn time. I work from home so my work isn’t strenuous requiring me to eat more food. Any tips?

Im 17 and 215 pounds at 5'9, i always try to control myself and eat good but i always fall back and over eat snacks and binge eat snacks. I got down 7 pounds but i cant seem to keep the weight off. i want to try getting healthier but i dont know where to start any advice would be a great help.

I started my weight loss journey on Jan 28 at 85 kg (185 lbs), and as of April 6 I’m around 77 kg (169 lbs).

My main focus was cardio—using an exercise cycle and cross trainer (stationary bike) for about 30 minutes daily. I also tried to stay active by getting around 5k–7k steps on average (not every single day, but consistently overall).

On the diet side, I cut out biscuits and avoided fast foods like chips (Lays), fried rice, etc. I didn’t completely quit sugar though—I still have it with milk.

I also tried to maintain a calorie deficit. Whenever I felt like eating something (especially fast food), I’d first check the calories and then decide if it was worth it.

Still a long way to go, but happy with the progress so far!

Hey guys, I’m a 29yr old, 6ft (182.88 cm) guy who has plateaued quite a lot this past month. I can’t seem to consistently stay under 170lbs (77.11 kg). I feel like I’m doing everything right but the final bit of weight isn’t coming off. My goal is 165lbs (74.84 kg). I’m going to the gym almost daily, including around 10k steps a day.. which starting yesterday I’m increasing to 15k.. I’m doing strength training/ lifting with a trainer.. I’m eating 1450 kcals a day.. but week after week it’s drop down to 169.0lbs then back up in the morning to 170-171lbs, it never seems to drop any lower than that. I try to sleep well, I track my calories, how can I fix this? I also try to get enough protein at 160g daily give or take a few grams. Any advice would be greatly appreciated, thank you! I’ve been stuck at this weight for abut a month now so I’m really looking for hope.

Hi. 21 Female, 200 lbs, 5’5. Secondary lifestyle (university)

Aiming for 1,500 calories a day- currently at ~2,500

So, I’ve been over weight my whole life basically. I was around 230 lbs at 15 and lost a bit of weight not healthily. Since 2024 I’ve been constantly gaining weight. I was about 180 lbs in 2024 and since I’ve been to university I’ve gained 20 lbs. ive been watching a lot of weight loss videos and trying my hardest to not get back into the same unhealthy weight-loss as I did when I was 230 lbs. I’ve seen a dietician and doctor about my weight and they both say I’m “not that overweight” but my BMI is obese. I know some people say that bmi isn’t the most standard thing, but I myself am not happy with my weight currently and would like to be a healthy weight. I want to fit in my clothes and be healthy. My family has a vast history of diabetes, heart disease, and severe mental illness. I want to do my best to avoid all of these things. I’ve been tracking my cals for about 4 weeks consistently, and absolutely everything. I’ve averaged around 1,900-2,500 calories, and I’ve noticed trends in my food consumption. On days I don’t have breakfast, I tend to eat a lot more snacks before my partner gets home from work and cooks dinner. On days that I workout, I tend to eat more healthy foods compared to snacks. Most of my excess calories come from snacks, and it’s mostly junk like candy, chocolates, and iced lattes. I’ve started making my own coffee and have significantly cut down on liquid sugar, (I don’t drink soda or juice at all) but I would like to know how to cut down on sugars, while I feel so incredibly addicted to it. Chocolate will be the death of me if I don’t stop this. I also tend to get fast food if I don’t eat breakfast, so I really try to make it a point to get something in my stomach before school.

Any advice on sugar addiction and just eating less in general would be much appreciated.

Im 18years old, im almost overweight(i do have some muscle tho). I wouldnt really say that im fat, just chubby, ive been chubby all my life and it’s been many times where ive told myself this time i’ll lose the fat but i never have, i also think ive gained a little weight recently but idk. I was just wondering what could help me stay dedicated and not just quit halfway through like i’ve done many times.