I went from 64kg to 55kg, whilst retaining most of my muscle. Here is what helped me.

Hi everyone,

I'm a short guy (30M, 5ft, 5in), and I've always wanted to be ~15% body fat all my life, cause no one likes a short chubby guy (haha).. 2 years ago, I used to weigh 75kg. I started to do a lot of cardio (running or climbing 60 floors everyday). I went from 75 to 64k in 1 year doing this, and then it plateaued. No matter how much cardio i did, i would not go below 64kg.. nothing worked.

I was also getting tired of doing the same cardio every day. Then i listened to a friend and started to gym (lifting weights, something i had never done before). Over there, everyone told me to do my weekly diet planning, and thats the only way to loose weight properly. Cardio is for heart and lungs health, whilst lifting weight is for retaining and growing muscle.

So i started on a diet plan, and it worked like magic! In 5 months, im now down to 55kg (17% body fat). I did loose some muscle, but very little (mainly cause of lifting weights and eating high protein) I feel awesome, and healthy as ever. I no longer fall sick every month.. it's great. So i just want to share my weakly meal plan with you all.. maybe someone will benefit.

The macros are:

- A weekly calorie deficit of 3,295 kCal

- High protein (average protein of 81.7g per day, which is good enough for my weight)

- Vegetarian

- If you want this plan in more detail, please DM me. I'd be happy to share the PDF with you (this group did not allow me to post with a link)

My Weekly Diet Plan:

Monday

• Paneer Besan Chilla with Nuts
• Coconut water
• Rajma Rice with Buttermilk & Beetroot Raita
• Assorted fruit bites
• Whey protein shake
• Mixed Veg Soup, Roti & Paneer

Tuesday

• Assorted fruit bites (pre-workout)
• Whey protein shake (post-workout)
• Avocado Multigrain Toast with Nuts
• Coconut water
• Brown Rice Veggies & Soya with Buttermilk
• Tofu Bhurji, Roti, Dal & Yogurt

Wednesday

• Oats Banana Whey Smoothie with Nuts
• Coconut water
• Rajma White Rice with Buttermilk & Beetroot Raita
• Assorted fruit bites
• Half-scoop whey
• Stir-Fry Tofu & Broccoli Soup with Yogurt

Thursday

• Channa Veg Salad with Nuts
• Coconut water
• Whole-Wheat Pesto Pasta with Veggies & Buttermilk
• Assorted fruit bites
• Whey protein shake
• Veg Fried Rice with Paneer & Yogurt

Friday

• Veg Poha & Banana Whey Smoothie with Nuts
• Coconut water
• Paneer Besan Chilla with Nuts
• Assorted fruit bites
• Half-scoop whey
• Tandoori Paneer and Soya tikka

Saturday

• Idli with Sambar & Chutney, Nuts & Protein Shake
• Coconut water
• Paneer Veg Stir-Fry with Buttermilk
• Assorted fruit bites
• Whey protein shake
• Cheat meal

Sunday

• Oats Banana Whey Smoothie with Nuts
• Coconut water
• Moong Dal Veggie Chilla with Buttermilk
• Assorted fruit bites
• Whey protein shake
• Stir-Fry Tofu & Broccoli Soup with Yogurt

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Day 1; yayyy!

Hiii, so today i did my first workout!

I have been fat all of my life and i have always felt good about it. Im not really insecure about my tummy or my arms or my thigs, the thing that i am insecure about tho is my waist.

Ever since ive met my boyfriend he always loved my body but a few days ago he made a comment that didnt sit right with me. "Ur the type that will try everything but never acctualy loses any weight", support level 0. Ive thought about it and i did lose some weight before and i did stick to my routine and everything and that comment was really uncalled for so i decided, and i know this sounds really bad but "fuck you, u will see".

It was kind of the push i needed to really take everything into my hands, as i said im not doing this because i feel insecure or something but i want to get healthier, and a few mins ago i just did my first work out and im really pround of myself.

U can do it.

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30 Day Accountability Challenge - Day 29

Day 28!

Let’s talk goals. Can you believe that it’s almost July?! Dang. Sign up post is up!

https://www.reddit.com/r/loseit/comments/1ln49so/30_day_accountability_challenge_july_sign_up_post/

Weigh in Libra: Logged.

Log calories in MFP: On it.

Prelog a plan for tomorrow in MFP: On it, pre logged my meal prep and repeating meals.

Find a way to enjoy moving my body everyday: On it. 21/29 days.

I'm grateful for: My comfortable home and advancing career.

Be outside / meditate (sensory grounding) for 5 minutes: On it.

Self-care activity for today: I'm sitting down to journal about my busy week and all the crazy shit that went down this week.

Emotional check in: Feeling relaxed.

How was your day 29?

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Post menopausal, ADHD, stressed and just coming off anxiety meds

Seeking support and help for my situation. I've struggled with weight my whole life, when I was younger I thought I was really fat but right now I'm at my highest weight 250 pounds at 5' 3". I'm about to turn 56, just had a really big stressful career change hence the anxiety meds, gained like 30 pounds in the last year, I'm sure it's emotional eating, my meds and inactivity (my commute is round trip 105 miles). In the last two years I was diagnosed with ADHD. This summer, I've also been driving 5 hours to care for my mother almost weekly. I really need to get back on track with my health. 5 years ago, I was in so much better shape.

All of this to say, I tend to struggle with anything that requires me to make my diet a big thing. I want to de-emphasize food. I've got a sweet tooth and I love food. I'm also diabetic but have been controlling my blood sugars with diet. I feel like I'm just a hot mess. What worked best for me was about 6 years ago, I first got my diabetes diagnosis but turned it around, cut out sugar (boy, was I addicted!) and walked a lot to deal with covid stress and anxiety.

My strengths - I don't drink much soda, prefer water, I'm now weaned off my anxiety meds

My weaknesses - sugar-I want to limit my sugar but not cut it out entirely but perhaps I can't do that? Sometimes I will just allow myself one single little treat a day - like 3 hershey kisses. I'm trying to get back to more activity but walking is a challenge because it makes my lower back hurt. I struggle with consistency and during the summer, I don't have a set schedule which I tend to resist anyways.

What I want to try to avoid - processed foods even when they are "healthy"

What I think I need is a variety of simple and easy meals. I think chatgpt could help. Anyone use that?

Editted to add - I'd like to get to less than 200 pounds but I'm okay if it's "just" under.

Please tell me all your best suggestions. What helped you?

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ADHD dopamine eating- help pls

Hey yall! So I’ve lost about 55lbs, 15-20 to go. I definitely have taken more diet breaks than perhaps physically necessary, but I do have a pretty extensive anorexia history and I’m not down to slide down that slippery slope. I’ve taken two 2 week breaks from working out/ tracking over the last 2 months- one was because I was so stressed with switching jobs that I made myself sick, and one was that my lovely dysfunctional uterus was throwing a prolonged tantrum. I will be taking another diet/ tracking break for about 3-4 weeks in a month when I go to the Philippines to see family because frankly, I will not be counting macros or calories in a country with food that I can’t find in the U.S. lmfao. But in the next month and when I get back I want to lock in.

My biggest challenge right now is dopamine seeking eating. I am medicated for my adhd and my med combo has helped a lot, but it’s still a big struggle. It’s usually as a result of being exhausted from work. My job is a lot more mentally enriching than my old one, but it’s equally mentally taxing, just in different directions (under vs overstimulation). I usually do pretty damn well for the first 80% of the day. I’m eating mainly whole foods and following my macros, etc. but by the time the end of my shift comes, I am completely out of energy to care. I drag my ass home, eat what I’m willing to make (which is usually unsweetened muesli, yogurt, and almond butter, so that’s healthy enough) and then the dopamine monster hits. I don’t binge but I cannot manage to muster the self control to just eat my dinner and call it a day. I end up eating usually sugary food, and even if I don’t have “junk” in my house, I will find something. I’ve literally ate jelly from a jar multiple times to get a dopamine boost. Even if I manage to stick to my calories, I eat at least 200+ cals of nonsense, nearly every workday. This can also happen in the am if I haven’t slept enough/ woke up feeling shitty.

Any other people have experience with this kind of eating and what do you do to combat it? Thanks in advance :)

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Question for my fellow short girls!

Hello! Relatively new to weight loss and I am finally committing to it for real this time! I'm just curious as I am 5'3 and weigh about 200lbs and used the TDEE calculator to figure out my deficit and it says to stay around 1500 cals a day. However when I see other short girls posting they say their deficit is around 1200 cals and that short women typically have to have a lower deficit. Am I doing something wrong by staying at 1500 cals? I'm not trying to lose weight super fast (although that would be great) I just want to make sure I'm doing this the right way so it'll stay off this time! Any advice would be great. I'm also committing to walking 7k-10k steps a day and doing pure barre 3x a week (this is all a new addition)

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Losing weight while traveling 10 months a year?

I travel for work almost 9-10 months each year, any tips on losing weight and eating healthy when I won’t have access to a kitchen or even a microwave most of the time?
I stay in hotels around 250 nights a year, most of the hotels my company pays for are brands like Hilton or Marriott, and the in room amenities are usually just a mini fridge. Only about 10% even have a microwave. And almost never do they have any other kitchen appliances, like the extended stay properties. I am looking for suggestions on where I can go for food? Restaurants just aren’t healthy enough to lose weight for the most part. I have access to the fitness center at most hotels but I am also unsure what machines would be the most efficient to use. Any suggestions on restaurants or grocery stores where I can get food that doesn’t need to be prepared. I exclusively travel in the United States.

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Suggestions for low calorie snacks / meals I can buy from the supermarket and eat on the go) (UK based and veggie)

I'm looking for stuff I can carry to work or carry in my bag (e.g. for a hike) on days I don't feel like cooking a meal. Ideally looking for something that's high protein or high fiber. I don't eat eggs so that reduces my options slightly!

My current favourites:

• Nomadic yogurt & oat clusters (300 calories)
• Protein powder & water (78 calories)
• Kellogg's nutrigrain bars (130 calories)
• Rice crackers and peanut butter (100 calories depending on the amount)

These are all snacks so it would be great to hear recommendations for a meal as I haven't been able to find any apart from the Tesco meal deal sandwiches (which is good in a pinch - but would want to look for something healthier!)

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I had a bad 3 days.

Since May 27, I have been eating around 13-1500 calories a day. I have not eaten ultra processed foods.

I have been doing aquasizes twice a week for an hour each class. Afterwards I have treaded water for an hour.

Then I have walked up and down my 5 story building (which would be 4 stories 12 times a day, 5 days a week. That is 48 stories of stairs 5 days a week. I also walk 9k steps every day not counting the stairs. I usually get around 11-14k steps. I lost 3.6 lbs.

I had 3 bad days. I went to the lake on Friday (which was an ok day.) I stayed there until Sunday afternoon. Saturday, Sunday and money were bad days for me. But I still did the stairs on Monday and Tuesday and got my 9 k steps. I ate around 2500 calories a day, each day on my bad days.

Almost all my progress is lost. I am up 3 lbs. It's not water weight, because it's Wednesday at this point.

I'm going to continue doing what I'm doing, but I just can't seem to lose this damn weight.

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Propananol & Weight Loss

Hi, I am on 80mg of propananol per day and can not come off this medication. I need to loose weight and have put a lot of weight on since starting this medication (around 1.5 stone in weight in around 2 years).

I eat around 1,000 to 1,300 calories per day and I eat healthy - 3 meals and no snacks. I dont eat cakes, crisps, chocolate etc - the thing I love is bread but I only have it now in the morning and it is brown bread (I also intend to stop this and go on to porridge).

The issue is I want to loose this added weight and have no idea how to do this? I have an exercise bike that I use and do 30 to 1 hour cycles on at a medium intensity. Ive been doing plenty of walks - especially up hill - all of this has done NOTHING!

I put all of this into ChatGPT and it told me it was likely to be the propananol and that I should focus on weight training rather than cardio for weight loss??

I am just looking for advise and also if there are others out there going through this or those who have found the answer to get their body to wake up and ditch the fat whilst still being on beta blockers? Any help appreciated - I am at my wits end with this now - I feel so tired from doing the exercise and to see it is not making any difference is soul destroying - my partner doesn't understand - he just tells me to go and see the dr and come off propananol (which I cant as this is for heart arrythmia brought on by the covid jab not bp).

Extremely grateful for any help/advise on diet and/or exercise

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Possible weight gain

I restricted my intake for a while and lost a good amount of weight. This week I am on holiday and I've eaten a ridiculous amount of calories so far. So I am wondering; how much weight can you possibly gain in about 4-5 days if you ate 10k cals a day?

Again because I didn't hit the word count:

Possible weight gain

I restricted my intake for a while and lost a good amount of weight. This week I am on holiday and I've eaten a ridiculous amount of calories so far. So I am wondering; how much weight can you possibly gain in about 4-5 days if you ate 10k cals a day?

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I need help, 16F 260LB 5’2.

Hello, I want to lose the weight I’ve gained over the years. Im a 16 year old girl, around 260lbs, and im rather short at 5’2.

Im stubby, and im built like a goddamn brick. I have alot of fat in my thigh, back, arms, and stomach i want to lose. I gained it all over the years, quarantine hit me like a train and thats mostly where i gained around 100lbs. I have a suspected binge eating disorder too, which sucks. I love to eat, its really comforting. I love to eat carbs which im working on cutting out but i keep finding myself eating 2 peanut butter jelly sandwiches, a whole bag of sweets, whole things of deli meats / cheeses, and a whole bunch. I often wake up finding all my food / snacks I’ve had gone.

I only drink water, no soda no juice or anything, maybe only once a month but if so its only a small glass as i dont really like it.

I like veggies and fruits like carrots, apples, strawberries, bananas, broccoli, but getting my hands on them is kinda hard. I also like meats and proteins, so that isn’t much of a problem.

My weight hasnt really impacted me except for some pain. I have perfect blood samples and surpisngly, the doctors say i have some of the cleanest blood they’ve seen. Im just fat as hell.

We have a treadmill and some weights downstairs, today i did 20 minutes of walking on the speeds 1.5-2.5. Then i did 5 minutes of some kettlebells. I plan to keep up this little exercise 3-4 times a week. With break days in between where i just do a brisk walk on the treadmill.

With all this, could i get any advice? Please and thank you.

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How do I get my motivation back?

How do I get my motivation back? I keep getting motivated to workout + eat healthy every month bc I want to do ballet and musical theatre. Yet Everytime I want to start I feel myself making excuses, or getting bouts of depression or feeling lazy or burnt out or tired and it's driving me crazy.And my "support system" is Just my family who thinks body shaming me is the best way to motivate me. And I don't have any friends. I have a BED and I binge when I feel negative emotions especially stress from social anxiety and sadness from everyone (even my parents) picking on me and yelling at me. I don't really think scaring myself/ seeing morbidly obese people struggle does anything but disturb me so idk what to do

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Holidays

I’ve been counting my calories and protein intake, which are the only things that helped me stay on track after years of binging and restricting. My maintenance is around 1600 when sedentary and aim for at least 70 g of protein/day, to help with satiety and not overeat. Will be visiting family in Italy, overweight people, who eat like crazy with no self control, and stay for a couple of weeks. I also have a big sweet tooth. Won’t be able to count anything during this period. How can I eat intuitively and not ruin my progress and go back to my old habits?

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Coffee: friend or not?

I am currently cutting by eating in deficit. I am also sugar free and alcohol free. 98% flour free. I aim to eat nutritional real foods at caloric deficit. It works slowly. I am 56f and have only 10-15lbs to lose.

Since January I was caffeine free as well. Before that I used to have a cup of coffee in the morning which I liked a lot. However I experimented with quitting and it did bring certain improvements- mainly overall calmness - obviously my morning cup was too much coffee for me! I was brewing three very heaping teaspoons.

However I found myself overeating calories A LOT. Was it in response of caffeine quit? Potentially as I think now. So I set up on the path to count calories and cut. And find this is quite uncomfortable as I am losing my mojo. I force myself to be active. Or I need to seriously overeat calories so I could easily move around. When I was overeating, this was nuts, cheese galore, endless olive oil everywhere, and heavy cream. Not exactly junk food.

Now I decided to brew myself a cup of coffee to see how it will go along with my cutting menu. For some reason it feels that coffee is complementary to cutting calories.

What is your experience?

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-8 kgs from my goal

Hi! On a day of June 2024 it was extremely hot. I was sweating, it was difficult to breathe due to my weight (128 kgs) and general physical condition. Some people say that they are happy being fat. I don't really know if that's true, but I know for sure that for me meant pure unhappiness. At that point I decided that if I have to live, at least I want to live with an acceptable physical condition.

I started walking. It felt weird and embarassing, it felt like everyone was staring at me. The first month I walked 70 kms overall. I started waking up at 4:30 am to go out walking, because I was trying to minimize my contact with the other people during that activity. After 5 or 6 months I started walking the stairs of my building complex to the last floor (Only 5 floors, but at that time it looked hard).

Then I decided to add crunches, leg raises, plank, squat. I reached the average of 500 kms walked each month and on May 2025, with my honest surprise, I started running again. I say with my surprise because at 128 kgs I actually played 5v5 football and every single step was not only humiliating but even heavy and painful.

Today the scale is telling me that I miss only 8 kgs to reach my weight goal (80 kgs). It's not like life is now solved and happiness flows, but I think at all the times this winter I found myself walking alone in the freezing London's early morning, with the dark sky and the icy parks and the knees that hurted as never before because of the cold, at all the time that I ignored the mirror to save my day, and I feel like at least was able to achieve something decent. I'm not the kind of person that can actually give advice to anyone, but I hope that my experience will be able to give you strenght during your weigh loss journey. It worth every fucking second of suffering.

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Day 5 - The RD Diet

I’m a 46M and decided to try again. To maximize my lifespan for my kids and gf. In my life, I have epically yo-yo’d between my ideal weight and +100lbs.

Day 5: - Down 5.2lbs

What’s my Registered Dietitian doing differently? Any app can spit out calorie and macro targets, which I’ve found helpful for short-term loss but not as a sustainable practice.

My goals this week were: (1) log food - just photographing or naming it, (2) eat 3 meals per day at regular times - since most of my overeating begins with misting a meal, (3) sleep well. These are imho sustainable.

For sleep I bought a Wellue pulse oximeter—FDA-approved so a bit more serious than other sleep wearables—and the Rise sleep tracker. It focuses on when to be active and rest.

https://imgur.com/a/g1hqRP5

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Struggling to stay motivated on my weight loss journey looking for advice and support.

Hello everyone! I wanted to share a little about my weight loss journey so far and ask for some advice. I recently decided to start losing weight in a healthy and safe way. I am trying to eat better by choosing healthier foods and watching my portions. I am also trying to be more active by walking and doing small exercises at home.

Some days, I feel really motivated and proud of myself for making good choices. But other days, I feel tired, discouraged, or like I want to give up. It’s hard to keep my energy and excitement when progress feels slow or when life gets busy. I know that losing weight takes time, but sometimes it feels overwhelming.

I want to find ways to stay motivated every day, even when things get tough. How do you stay on track when you don’t feel like it? What small habits or routines helped you keep going? Also, how do you celebrate small wins without losing focus on your goals?

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Curious about a challenge.

Hi all, so I have a forerunner 255 and I workout moderately Id say I also work in hospitality. According to the watch app, I burn about 3170 calories average daily (active and rest). My body weight at last weigh in (feb) was

94.7kg 24.8% body fat

My question is if I opted to go hard on cardio ( I do occasionally at gym) but like burned an extra 1800 or so cals a day from it without changing my current calorie intake of 1750- 1950. What kinds of weight loss could I hope for in say a month or two from now?

Cheers for any advice

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depression and weed are the worst combo (UPDATED)

hey everyone, upon some reflection i want to make some changes to what i said in my post. I found i was actually addicted to the tobacco I was putting in my mix, and it got to a point where weed did nothing to me and only tobacco got me “high”. I know this is quite dark, but I want to share my experience to help other people. I just wish I connected the dots sooner. Quitting smoking will change your life, you will be healthier, have more endurance, not tired constantly, less depressed. If you smoke you’re ruining your life and i’m glad I woke up and realised that!!

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