I’ve been under quite some stress lately. I basically hit all the symptoms of someone who is stressed/heading towards a burn-out. But one of the symptoms they always name is: you either lose your appetite or you eat a lot.

Why the heck can’t I stop eating on top of everything else that is already going wrong! I don’t need to lose a lot but it has been bugging me for ages and I just can’t seem to get rid of it. And now that I’m so stressed, I can’t get a grip on healthy eating and then I binge and then I feel even more stressed afterwards!!!

It is so annoying. Just let me be stressed without an appetite for a while please.

1. win at the grocery store first if it’s not in the house, you don’t have to fight it every night. it’s way easier to say no once at the store than 10 times at home
2. daily walks after meals nothing crazy, just 15–30 minutes. it helps with cravings, bloating, and kept me from late-night snacking
3. build one habit at a time instead of changing everything at once, start small: more water, then protein, then better sleep. that made it easier to stick with

these aresimple, but they made more difference than most ofextreme diet ever did.

what are some other underrated weight loss tips you know

Like genuinely people don't recognize me, like seriously don't, I started at 105 kg ended my current weight a couple of months ago at 74 kg, Zero rebound, still track my cals for macro purposes but i do just fine without them.

The other day i was at the gym deadlifting and i saw a good old friend of mine who remembered me as the obese dude with unibrows and he took a look at me the type of look that says "this guy seems familiar" anyways we both go to take our weights from the rack and he said holy shit is that (my name)!! and i said hell yeah and he said holy fucking shit you lost weight and he giggled in shock.

Or when i was at the grocery store and see an old classmate that used to strike small talk whenever he'd see me, he saw me again and didn't even recognize me, he thought i was a random dude, i went up to him and called him by his name and he said sorry do i know you? and i said yeah I'll show you a pic and you'll know and i show him an old pic and he goes holy fucking shit what a glow up.

Or the amount of very highly attractive women i get, or the women that suddenly create small talk out of nowhere, I legit went from maybe a 4/10 to an 8/10 and its VERY noticable, noticable so much to the point where this legit could be a netflix show (or that anime lookism legit my life is like that anime now)

I didn't just lose weight i took my entire body seriously, i was seriously neglecting everything back then.

So for all the people who every single day think they want to quit, I'm here at the finish line and let me tell you, singlehandedly the best thing i ever did ever, it took a slap in the face from my cousin (as in verbally) for me to change. Even clothes feel better, My face looks hugely better now.

I can’t afford a gym membership right now because unfortunately the only ones near me are expensive. Like $99 a month and I’m in college so I can’t afford that.

I do walk often and I’m doing pretty good in a calorie deficit. But a calorie deficit can only get me so far before I start needing to tone up a bit. So I’d love to know if I work out at home -maybe using YouTube videos and stuff, is it possible to see the same results as opposed to just going to the gym? I’m not trying to gain muscle or anything, I’m just trying to tone my body and lose a few inches off of my thighs and waist (not spot reducing of course). I have dumbbells at home and plenty of room. Please let me know!

I just need a little sanity check if that's ok, need to bounce the math. I very often feel like I have no idea what I'm doing and I just need to know if I'm on the right track or not.

Female. 37. 164cm. Currently 77kg

(apparently 40% body weight according to my "scales" for that's worth)

Pretty much sedentary unless I make myself do exercise. Desk job etc.

Goal weight 69kg.

Many many health concerns but if that math is simply calories in vs calories out, should still make headway right?

Nutrition is not a concern, I eat a very balanced diet and only some sort of take away once a week and not an egregious sort.

I've looked at many TDEE calculators etc.

From what I gather, my maintenance calories per day should be 1642

For half a kg weight loss a week, which is a healthy amount to try for apparently, I should consume 1142 calories per day.

If I eat 1375 calories per day (because 1142 is pretty difficult to do) and exercise to burn at least 233 per day, this should, in theory, achieve these results?

Last question, if I was also going to be doing 10k steps a day because movement is a good thing for my body in general, do you take this in consideration as calories burned towards the 233 per day?

Thank you for any advice. I welcome constructive feedback, I am just trying to learn and take care of myself.

I had lost 72 lbs. I went from 207 to 135. I kept it off for a year.

I got out if the habit if tracking, lost a job that was very physically demanding, went on anti depressants, and birth control (for medical reasons) and had some medical issues.

I slowly started gaining it back. I felt like a failure . Someone told me small changes over time were the way to keep long term weight loss off.

After I gained 15 lbs, I decided enough was enough.

I did small changes over time.

I cut out ultra processed foods by 90% (I wasn't eating a lot of them to begin with. So this wasn't hard. )

I cut out pop by 95% (I wasn't drinking a lot to begin with so this wasn't hard.)

I started tracking in and off until I was tracking full time.

I added exercise. Aquasizes twice a week. Tread water twice a week. ( 2 hours a week if aquasizes, 2 hours if treading water.) (This I kept consistently)

I added stairs. For a year I walked up and down 48 stories of stairs a day, 5 days a week. (This I did consistently for a year)

I did weight lifting in and off.some weeks I would do none and other times I would do twice a week.

then I stopped eating out unless.nexessary. no more ordering in.

I did step goals. 12500 for a month here. And then nothing for a while then back into it. I would di step goals for a couple weeks then add 500 more steps. I got up to 15k steps a day. Then there would be a week of less than 2k steps.

I cut calories: 1400 calories for a week here, and then (a week if 1500-1800 calories) back to a week if 1400 then a day of.like 2500 ( for holidays etc) then back to a week of 1800, then another week if 1600, then another week if 1400.

None of this worked. I was still slowly gaining weight. When I got up to 30 lbs. I was like no more of wishy washy "small changes over time. What a load.)

I am back to steps and calorie restriction. that's how I lost my weight in the first place. So far since doing this I have lost 6 lbs in 3 weeks. I did 3 days of 30k steps a day to get my body in motion, and this helped. I took a week off to let my aching feet rest I bought new shoes I'm back to 15 k steps but have been doing more.like.17-21k. I cut down to 1400 calories consistently.

I will continue to do this. I am still not drinking pop, eating ultra processed foods, eating out more than necessary, and I am treading water twice a week and going to aquasizes. but this "small changes over time does not work for me, especially when i didn't have really bad habits to begin with.

it's go big or go home for me which actually really sucks. doensthet mean I have to do this forverevr?

its been a series of punches, and im over it. I said something someone disagreed with online, so I got called fat, then today they're putting our eldest on meds to help her lose weight gained from medication, and I had to buy a suit I hate for my wedding because my measurements were too big to buy one I liked.

I hate it. I did this to myself and I apparently wont stop doing it to myself. I dont know whats wrong with me, why I cant just stop fucking eating. Im lazy, fat, pathetic, and im going to look like a hideous cow at the asile waiting for my bride. im going to look back at all my pictures and wonder why food was more important than looking good I pictures. why I couldn't just be better. im tired yall. im so tired.

maybe I wouldnt be so tired of I wasnt so fucking fat.

I’ve seen some crazy ones out there and I know we all have them. It’s fun to find combinations of foods that taste delicious and are clean and macro/deficit friendly!! Here’s some of mine:

- dip one serving of nacho flavored Doritos into cottage cheese (seriously don’t knock it until you try it!)

- tuna packet with rice and cucumbers

- homemade zucchini fries with some Parmesan, dipped in ranch

- hard boiled eggs with everything bagel seasoning on them

-

I want inspo for some niche snacks you’ve created on your own weight loss journeys!! Please share :)

Im F32, 5’2”, from 195lbs –> 116lbs currently

Been on a calorie limit of 1200 for 8months and i was flying through it (some days less by 100-200cal). Gym 2days a week and an average of 6-10k steps daily.

Until 4days ago, since my last gym day, i am feeling so fatigued, i wanto lay in bed all day.

First i thought perhaps its because of the workouts so it will probably go away by next day or after, but its getting worse. Today was the extreme of it where i had 4 moments where i felt im about to faint, that my view kept getting dark and back (not sure how to explain it).

I also kept getting dizzy while emptying out the drying machine. I never experienced this EVER not even at the beginning when i started my deficit.

Has anyone experienced something like this? Is it the restriction? Was it due to my workout? Should i up my intake?

I ate a handful of nuts today and watermelon (about extra 400 cal) but im still feeling so weak and fainty. I had a full bloodwork done 2 weeks ago and everything was fine so im not sure whats going on this past 4days.

I've gained about 80 pounds in the last 2 years. I had to quit my very physical job when I had my daughter and then my son started having seizures and needed someone home 24/7. I got really anxious, depressed, no sleep, and sat around waiting on his next seizure and next thing I know I've gained quite a bit of weight on top of not losing the baby weight. I'm 5' 4" 200lbs.

I grew up with an ED and thought I was past it. I started walking on a treadmill this week and I keep focusing on the flashing calories burned and all I can think of is how little that is and my husband brought up that I'm not really eating and when I do I'm obsessing over calories. I feel like I'm headed back to the ED very quickly and I know that's not what I want my kids to think is normal or ok

I've started walking a mile in the evenings after dinner which is about as far as I can get before my asthma and hips start acting up. I'm drinking ~60 oz of water a day now and I'm down to having about a half a can of soda with dinner. I'm not eating as fast so I'm eating less already. I find myself counting calories and wanting to go walk after every meal to burn the same amount of calories I just ate. I don't want to go down that road again so any advice is welcome.

P.S.-I'm trying to slowly habit build and in the next week or two I want to start doing yoga (kids want to join in on that) and after that find some way at home to do some kind of weights in my very limited space. I'm sorry if this is a mess I'm just exhausted and trying to better myself for my kids and show them a healthier lifestyle than they've seen from me before.

I am a 20 year old female, 5’5 and 150 pounds. Back in january for a little over 2 months started working towards losing weight again. I would work out every single day of the week except for one and would go for 1-2 hours. I would spend about 30 minutes walking on incline without holding or anything then switch to weight lifting machines, mainly for legs and stomach. I was also in a calorie deficit which was really difficult as it basically left only room for one meal a day which was what I was doing. I would have one meal that was mostly fiber and protein. I don’t drink sodas or ever eat sweets or even snack. And yet still with all of this I was only able to drop 5 pounds. And the moment I stopped for a week due to exams it came right back. so im just frustrated because i want to lose weight so bad but its hard to keep the motivation when im seeing basically no progress even with all the work im putting into it and im just unhappy because of the lack of food and enjoying what I eat. This is why Ive always had a on an off relationship with weight loss since every time I seem to try doing it, I barely see any results so I give up because it doesnt seem worth it. I’m just stuck at this weight. A calorie defecit wont work, working out doesnt work, eating protein/heathy food doesn’t work. I truly dont know what else to do. I am considering trying some sort of medicine to stop the food noise and hopefully slim up but I just don’t know what to do anymore and wanted to come to Reddit to find some solutions to my problems possibly.

I'm 6'4" male, starting weight 270. Previously the heaviest i had ever been was 255, it was a ceiling that I always would hit before coming back down. But sometime last year i smashed through that ceiling. And i was ashamed enough that i didn't even want to step on the scale, leading to even more weight gain. I peg my starting weight at 270, from my doctors visit last summer, but honestly it could've been (and likely was) more. I finally got serious about losing weight, and set my first interim goal as getting back to my previous "heaviest ever" mark. I described it as trying to just get to the starting line before i can even think about running the race.

Last week i reached the starting line. Today I'm 2 pounds under it. I'm officially no longer the 'Heaviest I've Ever Been.'

Fast forward two hours and I'm chatting with a coworker while wearing--for the first time in awhile--a shirt that isn't hella baggy to hide my shame. I turn to leave and my coworker says "Hey i hope this isn't inappropriate, but i wanted to say you look really skinny today. I'm sure that took a lot of work, and i just wanted you to know you look great. "

It was the first compliment I've received in years. Made me cry.

so basically im pretty mad at myself I have genuinely lost so much weight like 100+ lbs

With 40 lbs remaining. losing the rest of the weight is proving hard because of one reason and one reason only. A L C O H O L. legit the only thing standing in between me and 175-180lbs is booze its honestly annoying and exhausting. I know what it is I have to do, I know how to cut, I know how to do good in the gym but this is frustrating because I have to literally evaluate my relationship with alcohol. See, I come from an interesting family my father is Yoruba (Nigerian) he comes from a line of alcoholics. My mother is African American and Native American, she comes from a line of alcoholics. Everyone in my family drinks. I get home? Younger brother is buzzed, older sister is buzzed and Mom is buzzed. Dad is at work (we work at the same company hes in management but I work on the ramp at the airport) but when pops gets home? He's buzzed. I've have bouts of sobriety I went 60 days once but its so hard because someone in my family will ask "Hey, want a shot?" its so fucking hard, because I want this weight gone Ive worked hard and I have gone so far. I have no clue what to do and I'm at a loss of words as to what I can do. I know I have the strength to get the job done. But its such a tough battle, I have no clue where to begin. I'm also even more discouraged because considering my family history this alcohol addiction might literally be in my blood at this point. I appreciate this subreddit it's helped me so much seeing everyones posts and motivational stories about getting the fat off. Some days I feel genuinely defeated because of booze, a little bottle that I've allowed to keep me from what it is that I want and the person I want to be. Those of you that have struggled with alcohol becoming a road block in weight loss, what did you do? Do you have any tips, and if you do what did you do to help yourself get to the goal that you desperately wanted?

im gonna start by saying that i have had food problems and disordered eating patterns. i am 17 right now and decided to make a change for the better so a month and a half ago i started with eating OMAD+potential snacks/ fruits + A LOT of treadmill walking, (2h a day sometimes, always reaching over 12k steps) i lost about 3kgs doing that until my weight stopped moving for like 2 weeks not even a gram difference, thats when i found out about strength training, theres a lot of workouts and idk which ones are good and which arent, i used CHATGPT for some workouts but im not sure how good they are and some of the exercises are almost impossible for me to do as a begginer who is very weak. i dont have a gym nearby unfortunately and i also dont have equipment at home thats why i have been researching about calisthenics and strengthening your body. if it matters, i started at 65,7kgs and i am now around 61,4kgs i want to maybe get to something close to 53. can anyone give me any advice at all? maybe help me out with a routine that worked for them or just an opinion? thanks.

I’ve been pretty heavy for most of my adult life. Over the last ~3 years, I’ve busted my butt and worked with a good therapist and am down to the lightest I’ve been since I was an undergrad. It’s amazing. I fit in seats. I fit in clothes. I’ve been able to stop taking Aleve for chronic inflammation. There’s still work to be done, both physically and mentally, but I actually feel so good. And I’m terrified.

I’m a chronic yo-yo dieter. I’ve lost weight and gained it back so. many. times. Never this much, never this slowly, never this intentionally, but still. Part of my brain is terrified I’m going to self-sabotage. I’m getting ready to go back to school for an MSW and I know it’s going to be stressful af. I’m going to be working full time. I’m almost 50 ffs. But I don’t ever want to get back to that weight. 195 feels so much better than 300, I can’t even. I look at photos of myself now and recognize myself for the first time in 20 years. I’m also a little worried about going the other way. I don’t want to be an enemy with my own body anymore, not because I’m heavy or because I want to be skinny. I just want to be healthy as I can be.

Idk, this is kind of a scream into the void and kind of a plea for a pep talk. Any words of wisdom and support would be so appreciated.

shared this on another sub and some people said they found it useful so i figured i would share it all with you here too!! i’m not an expert and have a long way to go in my journey still, but i have found it helpful reading other people’s posts here and doing the check ins.

i started my fitness journey in january by going to reformer pilates and the gym, and then started a trackable habit plan in february (details below). i’m almost at 20 lb down and i’m feeling so much stronger. it feels great to actually see the visual progress now. things have improved so much for me already and i finally feel like i’m seeing a difference in my body and health. proud of how far i’ve come in the last few months. if i can do it so can you. for reference i am 29F and 5’3

before you read below i think it’s important to have some context. over the last few years i was neck deep in self neglect. i ate mcdonald’s for breakfast, wendy’s for lunch, then A&W for dinner. i never hit 10k steps in a day unless work was crazy. i hated exercise of all kinds. i drank less than 40oz of water daily. i was binge drinking almost every weekend. i was binge eating every night and snacking constantly. i never packed a lunch for work. i was depressed, irritable, and sleeping poorly. i hated how i felt, and hated how i looked even more. everything felt difficult or exhausting including bending down or going up stairs which sucked.

i take things ONE week at a time and use a spreadsheet in my notes app to track my habits including calories, steps, protein, weight, and exercise. if i hit all of my daily goals i give myself a green check mark, and if i didn’t hit them all i give myself a yellow check mark to make visually tracking easier. i don’t beat myself up if i have yellow days and move on if i have an off day. at the beginning this was very difficult, but i just told myself to keep showing up and being consistent. i haven’t had a “red” day (didn’t meet ANY goals) since i started and that’s been motivating too.

here’s what i’ve been doing for the last 6 weeks:

- daily weight first thing in the morning, take average weekly.

- calorie deficit. i eat 1600-1700 calories every day and weigh my food religiously with a scale. no fast food whatsoever. no trigger foods are allowed in the house (chips, cheez its, cookies, chocolate, etc) because i simply won’t be able to control myself. if something has a health canada warning label on it, i won’t buy it. i cook at home and rotate through the same proteins (salmon, chicken breast, ground beef, ground turkey) carbs (rice, potatoes) and veggies (salad, zucchini, edamame, broccoli, peas) to make choices easier.

- protein 100-130g daily, more if possible. i try to get at least 40-50g early in the day. i always eat breakfast even if i’m not super hungry first thing in the morning. i drink a protein coffee/milk every day and will occasionally have a protein bar but try to prioritize protein from whole foods.

- 10k steps every day. i track steps with apple watch. my job is quite step-heavy but i try to make meeting step goals easier by parking far away from stores and taking the stairs once in a while. i’ll occasionally walk around the block after dinner as well.

- exercise every day. i do reformer pilates 1-2x per week, and lift 4-5x per week at the gym with rest days as needed. on lifting days i try to focus on full body compound movements like smith machine squats, RDLs, and bulgarian split squats. i occasionally will use cable machines to work arms but most of the focus is on my legs and back. if i don’t have time for the gym i’ll do a youtube workout (the fitness marshall, grow with jo, madfit, yoga with adrienne) and if i’m bored sitting around at home i’ll do arm exercises with 5lb dumbbells.

- waking up at the same time each day. i no longer work shift work so this is way easier than it used to be, but i try to be in bed by 9:30-11:30 and wake up every day between 5:30-8:30.

other tips/things i’ve been doing:

- drinking more water (still probably not enough but i’m working on it, lol)

- telling myself there is no barrier to being the type of person i want to be. i want to be the girl that goes to the gym every morning, so i take the actions and then i AM that girl.

- journaling and talking to a therapist about my goals.

- changing my social media feed and following people who align with my goals or who i find inspirational. at work i like to talk with the coworkers who are into fitness and ask about their routines or hobbies.

- be social and active at the same time. i’ve joined multiple group fitness things with my coworkers (including dance class, boxing class, mat pilates) even though i was sooooo anxious at first. doing things outside of your comfort zone is nice once or twice a month and it’s nice to bring a friend once in a while.

- always keeping some kind of fruit in the house in case i feel like snacking on something sweet. i eat a lot of cantaloupe, strawberries, and raspberries.

- taking near daily progress photos and comparing my beginning to now.

- taking a multivitamin and fibre supplement daily. i don’t take any pre workout or other supplements.

- i’m not mean to myself after i make a mistake or don’t have the best day ever, but i hold myself accountable and move on instead of ignoring my feelings or wallowing. i still enjoy things and go out for dinner once in a while but i try to be mindful about it and keep the rest of my meals reasonable.

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!

So I’m going on vacay for just two days as someone who religiously tracks. I mean to the point where in my last vacay I was using a food scale while out with fam. I got obsessive lowk disordered ik. But I can’t help it. Anyways I just want to be able to enjoy a day at the waterpark with my family without having to think about calories. Ik the common saying one day won’t ruin progress and stuff but I just can’t stop myself from tracking and picking the smallest calorie thing on the menu and stuff. Really want one day where my brain can just relax and I can enjoy myself but I don’t know how to do it. I also have ocd lol so even harder. All I think about are my meals and having enough calories and stuff so any help would be appreciated

I can lose weight. I’ve done it multiple times. I’ll get really motivated, start eating better, maybe go to the gym, and I’ll see progress. But then something shifts and I slowly fall off. Once I’m off, it’s like I can’t get back on track.

I also have some blood sugar issues (doctor mentioned prediabetes) which makes everything feel more urgent, but weirdly it hasn’t made it any easier to stay consistent.

The hardest part is I’m always thinking about food. Even when I’m not that hungry, I just want to eat. It’s not really big binges, more like constant snacking or just eating out of habit.

I’ve tried calorie counting, fasting, cutting certain foods. It all works for a bit but I never stick with it long term.

At this point I’m just tired of restarting. Has anyone actually figured out how to stay consistent?

Hello lose it folks!  

Day 9 of April! 

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! 

April 9 is National Unicorn Day 🦄