Success!! ✨️ Proud of Me

Tldr: Started a health journey in 2023 got facial paralysis. Started a health journey again in 2024 got lung cancer and had 2/3 of lung removed. Not giving up no matter what. Lost 20 lbs and a pants size I haven't been in over 10 years. So proud of myself. Wanted to inspire others who keep hitting hurdles.

I have had quite a few rough years.

March 2023 - I woke up with half of my face not working thinking I had a stroke. I was diagnosed with Bells Palsy. They said I would be normal in 6 months or less. It's been 2 years and I still have a paralyzed face where I can no longer smile. 20% of people never recover.

December 2024 - I was diagnosed with a rare lung cancer that only covers about 2% of all lung cancers. The first option is always surgery so I had 2/3 of my lung taken out and I’m still in recovery from that.

Now for the great part. Through all of this struggle I have tried to start a health journey. Before my paralysis I was eating better BOOM it hits. Then again I was revamping my health journey and BOOM cancer. It’s like everything in life has tried to stop me and make me give up on myself.

I have continued on. I can’t workout right now because of my recovery but through building a better relationship with food alone I have dropped a pants size. It's been over 10 years since I've been able to go down a pants size. I have lost 20 lbs I never want back. I am so damn proud of myself.

I felt like I wanted to share this not only for my own accountability but for those who hit hurdle after hurdle trying to reclaim their own health. You can do it. I’m a PCOS and alopecia girly as well.

Life can’t stop me! I hope if you needed this you got this message right in time.

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Started my calorie deficit today, any tips?

I did a test to see how much calories I should get in a day to be in an appropriate calorie deficit. This came out to 1386 which I've rounded out to 1400. I don't know how reliable those online tests are but it seems pretty reasonable because I sit a lot.

Today I've been weighing my food and read all the nutrition facts on all the packages of food I ate. At the end of the day I got to 1134 calories with three meals that left me feeling very full. I'm just a bit confused because when I see what I can eat while staying well below a deficit, I don't know how I gained my weight in the first place. So I don't know if I did anything wrong with my measurements.

Ofcourse I had my days where I definitely ate too many calories the way I ate today isn't very different in amounts or types of food than I usually do. So I'm curious if I'll start seeing effects now that I'm actually tracking my calories.

My biggest question now is, does it matter if I go over my deficit sometimes when I stay quite a bit under it at other times. So for example, if I've had 1200 out of 1400 for three days could I eat 2000 on the fourth because I still stay true to the 1400 when looking at the average of all the days.

My other big question is if anyone has tips to make the calculating easier? This evening I started eating almost ten minutes after the rest of my family because I was weighing my foods and making sure I wasn't going over my deficit.

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trying to lose weight after gaining it back and it’s not working.

so i lost 65 pounds and gained around 47 back. for the past 5 weeks ive been eating in a calorie deficit that i track very accurately. 1000-1500 calories lost a day.

on my first weightloss journey, the scale showed like 12 pounds lost in the first 4 weeks.

this time, even though ive been eating less and way more active than my first weightloss journey, the scale only shows 6 pounds lost after 6 weeks. i know for a fact im losing more than 3500 a week.

yes im weighing myself at the right time. in morning right after waking up no clothes. i’m very strict on how accurately i count calories and i often overestimate how much something has.

why is this?

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Share some meal ideas with me (I’m including a few of mine)

Shrimp, mango and black bean salad..I make mine by chopping everything up bite size and I add cilantro, red onion, avocado, jalapeno, a squeezed lime, a squeezed mandarin orange and I either eat it as is or on a tortilla depending

Chickpea salad which is canned chickpeas, cucumbers, tomato’s, red onion, lemon juice, dill, feta, pepperocinis, sometimes Greek olives, sometimes dried cranberries which is probably weird

Crispy baked chicken Caesar chopped salad , which is shake n bake chicken chopped up on a chopped cabbage mix with shaved Parmesan, croutons, and I use low calorie dressing and then some of the one I really like 🫣🤣.

I’m looking for more ideas because I have been meal prepping these for lunch but I’m getting kind of tired of them.

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should I walk first or should I do the exercises ?

hello....I'm new here.
I'm trying to lose my lower belly (I'm 49 kg / around 108 lbs and 156 cm / 5'1"). I’ve got a bit of a lower belly and it needs to go 😅 and yes i really do have a lower belly..genetics..from my mother
I can't go to the gym right now( money problem), so I do workout videos on YouTube at home (no equipment).
I also go for a walk every day — I don’t run, just walk fast. I hit 10,000 steps today and I plan to keep that up daily.

So my question is:
Should I walk first or do the workout video first?

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[Challenge] European Accountability Challenge: 6th April 2025

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!

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A food not correlated with weight gain ≠ A food good for weight loss

Took me a lot to realise. I spent so much time on fitness forums and reading fitness articles that I missed something simple but essential: that just because a food is not associated with weight gain it doesn't make it good for weight loss.

When observational studies say that nuts aren't correlated with weight gain they mean the majority of people who eats nuts are at a healthy weight. Even when they do clinical surveys where they know exactly what participants eat, that just means healthy people don't gain noticeably when they start eating nuts.

I say nuts just like I can say cheese, raisins or avocado. The frequent consumption, as opossed to pizza, burgers or brownies, is not correlated with weight gain over the healthy range. That is, with overweight and obesity. But that doesn't mean they are useful for losing weight. It depends on your TDEE and your own self control around those foods. For example, I had to quit nuts (and ofc nut butters), dark chocolate and most cheeses to finally see results. I am short and at a healthy weight, so my TDEE isn't high. Just like that, someone with obesity might benefit from not eating very calorie-dense foods until they lose enough and then can start incorporating them.

For example, my dad used to think raw olive oil (for dressings, not for cooking) couldn't make you fat, as opossed to oil used for cooking. I had to explain to him many times until he got it that it's an observational thing, that calories are the same. Just... oil used for cooking is associated with weight gain/obesity because of the deep-fried foods, while most people can't have too much oil raw (unless we talk about dipping bread... yummmmmm).

TL;DR: for maintaining you can eat calorie-dense foods daily but for losing you might consider quitting certain ones and leaving them for special occassions.

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Experience toning up legs?

Hey everyone! I’ve (F39) lost 60lbs this last year and am around 10-15lb from goal weight. My legs and particularly thighs have got quite a bit smaller which I’m really thankful for - they were one of my main hang ups when I was overweight. However despite shrinking they are still very wobbly/almost lumpy - particularly my inner thighs. I have a personal trainer and am doing lots of strength training but I’m wondering whether they will ever change at this point? I always suspected I might have lipedema but now they’re smaller I’m not so sure.

Really keen to hear any experiences with this, thank you!

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How to achieve good calcium in a calorie deficit?

So trying to lose weight, on a 1500 calorie budget (I’m 5ft1 and obese). So far so good, lost 8lbs in just over a month. I’ve noticed it is so hard to meet calcium intake and concerned about the impacts of that. If I drink full fat milk, it will have too many calories for being a drink, and if I drink semi skimmed milk, it will rocket my sugar intake. I eat feta cheese, only 30g in my salad because of the calories. I occasionally eat Greek yogurt but not too much at the moment as I am adjusting to eating less junk food and it doesn’t fill me up currently. Any advice or recommendations please? 😃

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Any advice would be greatly appreciated

hello all,

I have been reading through this thread for hours and have found a lot of comfort and inspiration in seeing how many other people are going through a similar journey. I, myself, have been struggling with binge eating combined with addiction for quite a few years now and I finally got sober end of last year. Now, I am finally getting to a point where I have started to go to the gym (this is my first week doing it but I have already gone five times and are very motivated) and want to just be healthier in general as I am getting older.

My biggest issue and where I might need some help is understanding how much I need to eat. I am 6'2 / weight ~235 pounds / / 26 years old / walk 10,000 steps daily and some times now go to the gym for 45 minutes. My TDEE suggests that I eat about 2000 calories daily to lose about 2 pounds per week but that seems high? Maybe I am used to just seeing the slogan "eat 2000 calories a day" and having it messed up my mind. I am already getting support on the E*D side but I still want to learn more about how I can better diet and consume food.

I would appreciate any advice or guidance.

And if anyone is reading this, remember to love who you are today because that is the person that will make the future you much stronger <3.

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UPDATE/ MOTIVATION/ INSULIN RESISTANCE/ GYM

UPDATE

Hey everyone, it’s been a while since I last posted in this subreddit. Basically, I have lost more weight. I started with a mere 265 pounds 🤭, approximately 120kg, and now I am 224 pounds, so 111kg. I think I have been in a calorie deficit since February - I can’t really remember.

MOTIVATION

I’ve noticed, that I have lost motivation. Maybe because I am hungry or bored of the diet I am in. I have had a few weak moments. I am wondering whether I should keep going. I have been stuck in this weight for almost 2 weeks. It’s complicated. The thing is, I have had ample opportunities to lose the weight, and I didn’t make proper use of them. I always quit. All this progress shouldn’t go to waste.

INSULIN RESISTANCE - HUNGER

My endocrinologist ordered some test results for me - and everything’s fine. My blood sugar levels, glucose, cholesterol. The thing is, my insulin was highly elevated. My doctor warned me that insulin resistance can prevent weight loss. Insulin makes you hungry- I don’t know whether that’s the reason I’ve stopped losing weight. She did recommend some pills to me. Should I take them?

GYM

I finally acquired the courage to get a subscription at the gym - Despite the weird looks and all the fit gym rats looking at me. Anyways- Gym is so boring.. It’s a sweaty painful routine and I am trying to get used to it.

Overall, I feel way better in my body. I haven’t lost that much and I haven’t noticed big changes. I am excited for the things to come and I am proud of myself for coming this far.

G’day/night to everyone!

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loose skin

hello everyone hope you all doing good iam a 23yo male from iraq and i weight about 140kgs, while it's not my first time into weight loss journey i have lost weight before but it was when i was like 16 so i didn't have the information or knowledge that i have today all i know is to train and i used to train ALOT 3-4 HOURS DAILY, this time i want to start again but iam afraid of loose skin because i have seen alot of you guys talk about that, so if any one of you guys can give an advice on how i can avoid that i will be so thankful, also another thing i wanted to ask about is how weight loss affected your hair cause i have hair loss and i was thinking that it could be because of diet or cortisol

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Why am I always at day one?

I’m not sure what I need to keep going with tracking. I can never seem to get past a couple of days and then I find myself eating whatever. I am 45F, and I’m sure perimenopause is not helping. Maybe I need therapy? Overeaters anonymous? A nutritionist? I have a stressful job and busy life but never busy enough to not eat. There is always chocolate at work and I get low blood sugar if I don’t eat regularly (not officially hypoglycemic but I definitely notice it). I am 196 and 5’6”. I definitely have some issues with food scarcity (like if something is really good, I need to keep eating it because eventually it will be gone) and binge eating. I also feel discouraged frequently when I look at the data of how many people actually keep weight off vs. putting it back on and then some (which is what I have done).

I have successfully gotten down to 165/170 a few times. 155 is probably my sweet spot.

Sorry for posting such a Debbie Downer post but I’m just not sure what that trigger will be that turns things around. I have thought about medication for depression/anxiety (as well as ADHD, not diagnosed), but worry that most depression meds will cause me to gain instead of lose.

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CICO sucks but it's the only way for me

What are your best tips for keeping track of calories during the week?

I know the basic weigh/measure everything, and I do meal prep. However, it feels like there are just some things that are easier to track than others.

For anyone that's had long term success with CICO. How did you keep doing it? I get to week 2 of counting and I'm just tired of it. Was it just a "get this done" mentality?

Were there foods that made it easier?

You can totally ignore this next part, I'm just trying to meet the minimum word guidelines 😅

Also, the amount of times I've just put something in my mouth without checking😱 I swear I feel so dumb 🤣

My weekend schedule is also quite random/busy so I'm never 100% sure when I'm going to be able to do meal prep. This week for example, I've kind of just been doing my best to log everything as I go. This also means overnight oats and tuna/chicken cans are currently my friends lol

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Any tips?

Hi. I often find myself binge eating pretty much anything that I like (I’m a picky eater) especially when I’m home alone. This either consists of cheese, fruit, or sweets. After meals, I typically crave something sweet. A big factor I think is contributing to this is that I, for whatever reason, need a lot of oral stimulation. I chew on everything. Pencils, my skin/nails, and food (obviously). I don’t know a way to fix this and I’ve googled a lot but it doesn’t help. For example, chewing a toy doesn’t help much. It does for a bit, but I need some sort of flavor for some reason. Does anybody have any tips, no matter how small? I’m trying to lose weight but this is a main factor in why I haven’t been able to drop much (though I am dropping about a pound every two weeks ish). If nobody has any tips, does anyone know some low calorie snacks that are good for chewing?

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Starting my journey

Hello. I’m 35 F, 5’8 and currently 86 kg.

My happiest weight is 70 kg and I was there just 2.5 years ago.

A bout of depression got me for 2 years. I lost my good habits and stopped moving or cooking. I didn’t have as strong will to live so what was the point.

I’ve been ‚trying‘ for 6 months with online coaches but still haven’t lost 1 kg.

But the only reason is that I haven’t been holding myself accountable. I still drank wine a few nights a week, wasn’t consistent with movement and ate big meals. I have a history of disordered eating so I’m really scared to diet…

But I deserve to feel happy. From this moment I am quitting drinking for 90 days, walking 10k steps a day, weight training / cardio in the gym 4 times a week and cooking healthy meals according to my meal plan. Also journaling, podcasts and manifesting.

I really hope I make some positive change :/ I’ve never felt so big and uncomfortable in my body. I’m single and it’s stopping me from dating.

How do you forgive yourself for letting yourself go? I’m so angry with myself for getting here. I just want to feel beautiful again.

Xx

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WAIT, I figured out something obvious!?

Hello everybody!

Long time lurker here! I have figured out something key that I somehow have never thought of before that everybody else probably knows.

While at the gym, I used to be only focused on calorie burning. Typically lots of exhaustive running.

Recently, I picked up swimming laps at the gym. I was hesitant, because I had no way to truly gauge how many calories I was burning so I didn’t know if it was “worth it”, but I tried it anyways. Anyways, I LOVE SWIMMING!? I look forward to swimming now, can’t wait to get to the gym everyday and swim my laps. Then, I was like, well if I like that what if I liked the weight lifting machines? Turns out I actually enjoy them!

Then suddenly I was like okay let’s do a bit of running, a bit of weight lifting, and then a bit of swimming. And I don’t do it with this mindset of “BURN ALL THE CALORIES”, it’s just FUN now!?

If this is obvious to everybody else, I am so jealous! If you’re reading this and only go to the gym to do cardio, I promise it’s worth it to find one thing you LOVE doing even if it isn’t super calorie burning or cool (lol) that makes you want to keep going back and then it might all just click into place!

Not to keep ranting but I’m excited at this personal revelation that’s finally happened. When it comes to lifting, I’m for some reason terrified of gym machines. Anyways, I found one single machine I liked that works out one single muscle and just went for it. I was like this isn’t bad! I didn’t even think about “omg I need to get to all the machines”.

But, after that machine, it piqued my interest and I became naturally interested in good form, other types of machines, etc etc.

Anyways, if you’re reading this and don’t know where to start AT ALL like me but you’re also a person that just wants to dive in- show up at gym, go to a machine, fall in love with it so you get excited to come back and try it again, and then I think it will all fall into place from there.

This advice might already exist, but I haven’t really seen it in this exact format!

Thanks for all the support and community in this group, you are all the best of the best.

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How to lose the last bit of weight to get to your goal when you’re at a healthy weight and active?

I’ve been struggling at the same weight for a few years now. I got done to somewhere between 140-150 lbs from 200lbs a few years ago but have stagnated since and am now in my late twenties(F). I did get down to 137 once but that involved a lot of crash dieting and I was constantly hungry and fatigued. I have started to hit the gym since and put on some muscle so I am inherently hungrier so I can’t seem to get to my goal weight which is around 126-130 lbs. I am active, fit lift a fair amount and have run half marathons and get at-least 10k steps a day. Curious to hear from folks who have lost the last bit of weight to get to your goal weight, I’m curious what helped get there and maintain?

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Looking for a little bit of advice and some encouragement

Hey there folks, 30 year old male here. To keep this post from being incredibly long, I tagged some more irrelevant information as a spoiler

Today is the end of the first week I've successfully maintained a diet. I started Monday, 3/24.

This week has been very difficult, but I refuse to give up. Because giving up spells certain death.

Let's start by describing myself and my former eating habits. I am morbidly obese. My scale seems like it cannot register my current weight. Mainly because it is difficult to stand perfectly still with all this weight shuffling around. The readings fluctuate anywhere between 615 to about 640 pounds. The scale is rated for 700 pounds. I'm hoping I can learn some kind of trick to it, or with losing weight, it will be easier for the scale to register what I truly weight.

I've always been heavy set my whole life, but the majority of my friends have been athletic, and I've never had a problem keeping up with the skinny kids. School ended and it was time to get a job. I started off as a subway sandwich artist. The job always kept me running around. I started by walking to work a mile and back almost every day, then I graduated to a bike, and then an ATV. By the time my career at subway came to an end, I was a manager and I was working 6 10-hour days every week, so I was never in my own opinion "too big" or "too slow", which unfortunately translated to "eat whatever you want, you will just burn it off"

I started a new job where I worked behind a desk answering the phone all day. I made 3 times as much money for maybe 1/3 of the effort. It was a dream come true. And unfortunately, it is where my weight spiraled out of control.

These were my eating and exercise habits before I started my diet last Monday.

  • BREAKFAST:
  • I typically skipped breakfast, some times I would have burger king breakfast. Maybe once a week
  • LUNCH:
  • Exclusively fast food for lunch. And not just one meal, sometimes as much as 3 burgers from burger king, or two plates of food from Betos (fast food Mexican restaurant), or one and a half footlongs from subway. We would rotate between these three restaurants every day. On occasion my boss would treat us to something incredibly greasy from the next town over as well.
  • DINNER:
  • Dinner was typically my healthiest meal. My mother cooks fairly healthy meals. She hates grease so we rarely have anything crazy unhealthy. My problem is that she hates throwing away leftovers so I always felt guilty if I didn't make sure that every bite of dinner was gone. Which some days led me to having 2 or 3 portions instead of just 1.
  • SNACKS:
  • My boss and coworkers were very generous, there is always some cookies, chips, crackers, ice cream, any unhealthy snack you can think of sitting in the office open to my free consumption. So I would be typically snacking constantly
  • On weekends, I would load up on snacks and drinks to consume at home. It would all be gone by the end of the weekend.
  • BEVERAGES:
  • Where I work, we have a discounted pepsi machine that sold normally 2 dollar bottles for 1.40. I would hit that thing every couple hours. So on top of the vast amounts of soda I drank around lunch time, I would also drink 4 or so extra 20 oz bottles a day
  • I would drink water if it was the last thing on this planet.
  • EXERCISE:
  • I went from walking maybe around 10 thousand steps a day to like 500.
  • No other exercise to speak of.
  • I get winded from walking to the bathroom from my desk. It's incredibly pathetic.

Sounds like I should be dead, or bedridden, or diabetic, right?

I had a proper mental crisis a few days before I turned 30, and I decided that enough was enough. This time I meant business.

This week, these are the changes I made (I use the MyNetDiary app to keep track of everything I eat)

  • BREAKFAST:
  • No breakfast Monday or Tuesday. Had a bowl of instant oats on Wednesday. A banana and an apple Thursday. through Saturday. One small bowl of cereal today. (Sun.)
  • LUNCH:
  • Monday thru Wednesday, I had a Protein bowl from subway. (640 calories). Thursday I had a 930 calorie sandwich on flatbread instead of regular bread from subway. Friday I had an Impossible whopper (only sandwich, no fries) from burger king (630 calories) - This one made me feel very guilty. I might not have this again. Saturday I had a package of peanut butter crackers (380 Calories)
  • DINNER
  • Dinners were my highest calorie intake through the week, we had things like chicken and rice, baked hamburger patties on thin wheat bread, chicken enchilada with rice and beans and corn tortillas. Nothing fried or over processed.
  • SNACKS
  • This is where I am most proud. A handful of lightly salted nuts a day, And apples and bananas for when I felt very snack-ish. Absolutely nothing else in-between. My mini fridge that would be loaded to the brim with snacks remained completely empty all weekend
  • BEVERAGES
  • A TON of water. I've never consumed so much water before. I had one zero sugar soda and two zero sugar energy drinks when I was at my worst at work. But not one full calorie soda all week!
  • EXERCISE
  • I've purchased myself a workout kit consisting of resistance bands yesterday. Excited to give it a try and hopefully incorporate them into my daily routine.

Those are some crazy drastic changes. How do I feel?

Actually terrible. My body feels weak, I am more sleepy than ever, and the hunger pangs are near endless. I did some research and this is normal considering how I went from consuming 5000 calories a day to less than 3000.

I am alone in this journey and am going off of my own research, so my main question is, have I started right? I know that its going to take more than one single week to see some changes, but I feel like I did good by taking the axe to my excessive fast food and soda consumption. I would love to hear what you guys have to say, and sorry for the monster post.

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How do I lock in

20F, SW: 100kg, CW: 94.5kg, GW: 65kg, Height: 165cm.

So basically it's taken me around 2 months to lose 5-6 kgs, which i know is a good amount but I feel like I am being less dedicated to my goal. It feels like I have been losing control over my food, because I am a student and I don't have time to pack lunch on time, so I try to just portion control whatever I can get my hands on at college. But this makes me unsure about how many calories I am consuming exactly. I kinda doubt my intuition.

Right now, I need advice on how I can lock in, do better with additions to my lifestyle diet wise, and physical activity wise. Here's my current lifestyle

Diet Count calories as much as possible ~ 1600. I used to weigh everyday when I was at home for break but now it's getting difficult.

Physical excercise Walking for 50 - 60 mins a day, taking a designated route near my house and circling 6 times (I have started becoming lazy with this)

Sleep Very unpredictable, I would want to stick to an early bedtime

My current goal is to reach 90kg by mid May.

Thank you for reading :D

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Success!! ✨️ Proud of Me

Tldr: Started a health journey in 2023 got facial paralysis. Started a health journey again in 2024 got lung cancer and had 2/3 of lung rem...