submitted by /u/Ok-Act-2591
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from loseit - Lose the Fat https://ift.tt/65irntV
Maintenance tips please for a chronic yo-yo dieter?
Hi Lose it Friends,
This chart shows my weight ups and downs since Nov of 2018 until now, July of 2025
As you can see I yo-yo quite a bit with my weight and this doesn't even show all of it.
In high school I was about 165lb, then in my late teens I ballooned up to 260 lb. Over about 10 years I lost down to 147 lb by my late 20's, early 30's.
Then I ballooned up again to 286 in 2016, then down again to 190 with a severe diet. Then up again to 255, then slowly down to 210 lb with a lot of hiking. Then up again to 280.
I have a point here, although it might not seems like it.
I am now 220 lb, which might seem heavy to some people but it's actually pretty good for me. I want to lose a little more weight and then MAINTAIN!!!
I think if I really want to keep the weight off permanently I will have to continue tracking on myfitnesspal and also using the lose it subreddit. Lose it has been very helpful for me, especially Mountain Lioness's daily posts for usa accountability.
My question is, does anybody who has successfully maintained a big weight loss have any tips for how to maintain it? I want to lose a little more but I'm getting close to a weight I would want to maintain.
I have a bad habit of gaining and losing and this time I really want to find a set point and stay there. For one thing, it's really really annoying to have clothes in a bunch of different sizes and have nothing fit. Clothes are expensive!
Thank you if you read all of this, and please reply with tips on maintenance, those who have successfully maintained your weight loss for about 2 years or more.
Also, it is worth mentioning that I also have bipolar disorder and my high weights can sometimes coincide with my bipolar manias.
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from loseit - Lose the Fat https://ift.tt/l9VE7vG
Is the woosh effect even real
I’m starting to doubt any progress I’ve made. Since March, I’ve lost 7 kg, but I basically look the same, and my measurements haven’t really changed either. I’m confused how is that even possible after losing this weigh…. I feel like some type of change would be noticeable ig. I keep hearing about the “woosh effect” where your body holds onto water temporarily and then suddenly drops it, revealing fat loss all at once but I feel like I’ve been waiting for that to happen and… nothing. I don’t think it’s just water weight either, because the scale has consistently gone down over time. It’s just confusing and kind of demotivating to see the numbers drop without seeing or feeling real changes in my body. Anyone who can relate?
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from loseit - Lose the Fat https://ift.tt/HbyVaJs
Need suggestions on workout routines
I'm 411 and I lost 30 lb that was 160. I am now 130 My goal weight is 110 to 115. I really want to start losing more weight but also build my glutes. I honestly just don't know how to go about doing the proper exercise or workout as the internet really says this and that so it's kind of hard to know what is truly that.
For the most part, when it comes to my arms and shoulders, I just use three of the main machines that I have there and to me. I'm okay with that. I'm going to start incorporating more ab workouts and workouts for my lower back and left handles.
But when it comes to my glutes is where I am. A little bit confused. Can somebody tell me what are some glutes workouts or your glute routine for the week that you do that has worked for you. Even for other exercises like upper body or abs? I'd like to know your routine To have a general idea to know what I should be doing when I go to the gym. I really want to do this right and I can tell that I'm like losing weight but also not toning.. I've also been exhausting myself too much by trying to do too many workouts or too many machines, and I'd like to just focus on if you workouts that really do a big difference within the day, so I'm not absolutely exhausted by the end of the day. Thank you
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from loseit - Lose the Fat https://ift.tt/lmh834t
Anyone else struggles with sticking to deficit around their cycle?
SW 230lbs CE 178lbs 5’7”
Ladies, how do you manage a calorie deficit around your period? I really struggle with it during different times of the month. I’ve lost around 50lbs in the past 6 months, and while my progress has slowed a bit, I’m still losing. I have my daily calorie goal set to 1700 in my app, and I can stick to it easily for two weeks at a time.
However, during my period week, I can barely eat. I end up consuming under 1000 calories because I have terrible cramps, feel sick all the time, and sometimes I even throw up. This all started after my last pregnancy. Then the week after my period, I feel absolutely ravenous and can’t seem to stop eating. It’s like my hunger is out of control. After that, I go back to my normal routine and can easily stick to my deficit for the next two weeks. 🙈
I’m wondering will this monthly cycle of under-eating one week, overeating the next, and then two ‘normal’ weeks make it harder to lose the last 20–25lbs? I’d really appreciate hearing have others come across it and how others manage this.
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from loseit - Lose the Fat https://ift.tt/ieW8aTq
Hormonal changes (female)?
Has anyone experienced noticeable hormonal changes after starting regular exercise and increasing protein intake? A couple of weeks ago, I felt like I might be pregnant—my breasts were tingly, I had heaviness around my uterus, and (not to overshare) I was a little constipated. I took two pregnancy tests several days apart, both negative, and I haven’t been sexually active, so that’s not a possibility.
The only real changes I’ve made are getting back into daily walks, exercising 4x a week, and increasing both my calories and protein based on my trainer’s advice. They explained that my body was likely holding onto weight before because I wasn’t eating enough and wasn’t fueling it properly. It is a whole week later and my breasts are still a bit sensitive and it feels like my cycle will be occurring soon (I definitely do not feel pregnant).
Could these symptoms be my hormones readjusting? I’m 40 and had my first (and only) baby two years ago. Just wondering if anyone else has experienced something similar. 💬💪
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from loseit - Lose the Fat https://ift.tt/72iu6kS
Everywhere on my body is toned except for my thighs
I’ve been lifting and doing cardio for about a year now with the intention of mostly building muscle and feeling better/stronger but also wanting to look a little toned/lose some fat. I’ve gotten really happy with my workout routine and current diet. I feel like I’ve achieved a good balance of hard work, eating healthy, and also enjoying my life, having a little wiggle room with diet on the weekends. The only problem is that if you look at my legs, it doesn’t look like I workout at all. All that hard work and you can’t even tell in that area. If I’m wearing a tank top you can see a lot of definition in my arms and shoulders, and I even have a little upper abs showing. But I look soft as hell in shorts because all my fat goes to my inner thighs. My question is that, if I continue to build muscle in my thighs will it eventually be enough to see through the fat? Or will I need to lose fat in order to see the muscle no matter what? Anyway I’m frustrated lol
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from loseit - Lose the Fat https://ift.tt/C4yukaE
Lost 10kg (22lb) in 3 months switching from meal planning to calorie tracking
Hey r/loseit,
I wanted to share a recent breakthrough that might help someone else.
I'm a health data scientist, so naturally, I was all about rigid meal planning. It worked, until I went travelling for 6 months. My plans went out the window as i could no longer cook, and I gained 5kg in two months (loved vietnams food abit too much).
Honestly i felt like I was hiking constantly with a 20kg pack so it wouldnt matter. The problem was I couldn't track it. I needed to know the rougth ins and outs of my body a little better.
So I and focused just on CICO. I started making educated guesses on food and got serious about tracking my actual energy expenditure, heavy pack and all. Most of this done in a very long chatgpt prompt for the start.
It was a total game changer. I lost 10kg in the next three months.
For me, the lesson was that a flexible CICO approach that honestly accounts for both sides of the equation works way better for me, especially when travelling, and I could honestly have a lot of guilt free meals, like pizzas and ice creams which would have never been in my meal plans, as i knew I'd earned them.
Anybody else made this switch as well?
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from loseit - Lose the Fat https://ift.tt/5kg8h67
Doctors hate this one weird trick!
Ok, ok, sorry for the clickbait title.
I'm on this sub a lot and love the community. Surviving the lows and celebrating the highs are equally enjoyable and I'm really greatful to have found this pocketful of people who are good at listening and giving advice.
I often see similar tips and advice - things like calorie counting, volume eating etc - because they work! But that left me wondering...
What's the weird thing that works for you? It might not work for everyone but has helped you lose, stay motivated, or just keep on keeping on?
Mine is: despite being in a defecit and tracking macros...most days I eat something with absolutely no nutritional value. The ice cream cone I just had was fantastic. Your turn!
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from loseit - Lose the Fat https://ift.tt/7WsVwrn
Why do I get hungry so quickly after eating balanced meals?
I'm 20 yo, 165 cm, 61,5 kg, with sedentary lifestyle. My calorie maintenance is 1700 calories. My problem is that I can't even stick to 3 meals a day like normal people: breakfast, lunch and dinner cause I get hungry too quickly (3-4 hours) despite eating balanced meals: 30-40 g of protein (cottage cheese, chicken breast), carbs (buckwheat, white bread, macaroni, oats), fats (salted almonds, butter, oil) and I always eat with big salad (100-150 g of cabbage, 100 g of cucumber and/or tomatoes).
But I still get hungry so quickly, especially between lunch and dinner and after dinner too (at 22:00). If I eat for example 50% of my calorie intake and macronutrients with a lot of veggies at 16:00 I would still feel ravenous physical hunger with exhaustion. And I don't mean emotional hunger and I don't want to munch on some junk food during 3-4 hours, but I can't get satiated for a long time like normal people do and I feel real physical hunger after 3-4 hours even after the biggest meal.
I don't know if there's some problem with my stomach or rapid digestion of food. I just don't know what to do anymore cause I can stick to my 1700 calories only when I do intermittent fasting and eat at 12, 16 and 20 or 22.
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from loseit - Lose the Fat https://ift.tt/qLituba
Accountability Weekly 1st Week of July 2025
Hey everyone, checking in for some accountability.
I’m a 22-year-old male,5’9, and started this journey just over 125 kg, with my heaviest ever being 128 kg. A few days ago, I weighed in at 122 kg. That’s 3 kg down since I properly started, and 5 kg total from my highest.
Right now, I’m eating around 1,800 to 2,000 calories a day and doing daily sessions on the exercise bike. I’ll have access to a gym from August, but until then it’s all about staying consistent and keeping the routine going.
July Goal
I’m aiming to get under 120 kg by the end of the month. Longer term, I want to be as close to 100 kg as possible by Christmas. I’m not rushing it, just staying focused and sticking to the plan.
Appreciate everyone who shares their updates. Seeing your progress keeps me motivated. Let’s keep going.
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from loseit - Lose the Fat https://ift.tt/wiosyAe
30 Day Accountability Challenge - Day 4
Hello lose it folks!
It’s day 4 of the July Daily Accountability Challenge!
This is the daily update for y’all to post how your goals went today. As a reminder, 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, here are the top three I think are helpful:
https://www.reddit.com/r/loseit/search/?q=title%3A%22Day+1+Monday%22+author%3AAutoModerator&restrict_sr=on&sort=new&t=all - 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
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!
In 1776 the United States of America declared independence from Great Britain by publishing the aptly named Declaration of Independence. 🎇
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from loseit - Lose the Fat https://ift.tt/iKZPj4d
I’m scared of loose skin
I’m M26, currently around 245 pounds at 5’9. Highest weight was 270 at some point last year.
I’m going to be honest, the main reason I want to lose weight is so I can get a girlfriend. I’ve never been in a relationship before and I think my weight plays a big part in that. I am very unattractive as an overweight man, I don’t see someone being attracted to my body the way it is now.
However, I’m terrified that even if I lose all the weight I’ll still be so unattractive once I take my clothes off due to loose skin. I’m just expecting to have a lot of it because I’ve been overweight for so long. I’m worried that as soon as I take my clothes off and a woman sees my loose skin and my crazy amount of stretch marks she’ll be instantly turned off and not want to see me anymore. I think about it all the time.
Unfortunately I just have to deal with it. Staying overweight isn’t an option. Loose skin is the only alternative. It’s just insanely frustrating that the damage is already done because I’ve been overweight my whole life. Anything I do now can’t change my mistakes in the past and get rid of my stretch marks and future loose skin. Oh well. Hopefully I find someone that isn’t bothered by it.
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from loseit - Lose the Fat https://ift.tt/uLfH28v
Do calorie deficits always feel horrible?
I've been on my first calorie deficit for about 2 weeks.
I'm eating high protein, getting plenty of fruit and veg, healthy fats all that stuff, occasionally having treats like chocolate and cake if I've got a spare few hundred calories. I get 8 hours sleep minimum.
But I am exhausted, my head hurts, I have this throbbing vein between my nose and my eye, I have dark circles and skin is breaking out.
Is a calorie deficit always going to feel this bad or am I not getting enough nutrients? Do I need to start taking supplements or getting even more sleep? Is my calorie deficit too low?
25 year old female, 67kg, 5'11" and I aim for about 1200 calories
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from loseit - Lose the Fat https://ift.tt/YwZ7zfJ
NSV: I binged and did not punish myself.
So last weekend I had a family gathering. I had a plan. I was going to eat whatever I wanted in a reasonable portion. One plate, no seconds.
The problem is, when my family does get together, the food just keeps coming. Appetizers, salami, cheese, fruit, pasta, burgers, sausage, cake, pie. It doesn’t stop for hours. And we just sit around the food all night. If I remove myself, I’ll be sitting alone because everyone else is around the table.
So what happened? I sat around the table all night. In front of all this food. And just kept eating. And eating. And eating. Every bite was my last bite. When we left, I knew I had gone way overboard. My stomach hurt and my pants were tight. I had that brain fog, a haze over my head. I was lethargic.
I felt a little guilt, a little shame. I considered fasting the following day. But I didn’t. I just kept logging my foods like usual. I ate my 1900 calories like I do almost every day. I decided not to step on the scale since I knew what all the water weight from the salt and carbs would have done. In my head I said, oh great, weeks of progress gone.
And guess what? I still lost weight! I weighed myself the following week and I’m down 2lbs. I’ve got a big smile on my face for persevering and sticking to the recovery plan.
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from loseit - Lose the Fat https://ift.tt/XCsKE2I
Lost 40lbs so far… should I eat at maintenance for some time to let my body adjust?
I’ve lost 40 lbs in the past 6 months and I’m super proud of myself! However, I find myself hungrier than usual and I’m struggling to feel satiated at my deficit of 1750 cals. I have been exercising at least 3-5 days a week, and walking on my “off” days, and I suspect that my increase in exercise has contributed to my hunger. Since I’ve been in a deficit for at least 3 months- would it be a good idea to eat at maintenance for a while? I’d still continue to exercise of course. I’m finding myself feeling a bit burnt out and just don’t feel like I have a ton of energy anymore. When I started my whole foods diet back in January- I had so much energy! My only form of exercise was walking though. Now, I feel groggy when I wake up, I crave processed foods now, and I’m finding myself wanting to snack. I never had any impulses to snack from January through April… What’s going on? :( Help!
31F, 5’6” | SW: 297 | CW: 255-257 | GW: 160-170? I wanna be strong!
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from loseit - Lose the Fat https://ift.tt/b9wPYUv
ADHDers: Got routines, fitness nailed? I need you!
I’m in the middle of one of the wildest hyperfocus and creative phases I’ve ever had. Something’s shifted — I’ve been waking up early, exercising, actually working on things. It’s been a few months now and feels like a real turning point.
I’ve started building a little project that I think could really help people with ADHD — but I can’t do it alone. So I’m reaching out to the community to see if anyone might want to get involved.
Here’s who I’m looking for:
🏋️ Fitness & Health
- 2 ADHDers who love working out (home/gym/whatever works)
- 1–2 people on a weight loss or health journey
- 1 person into body-doubling or group accountability
🍲 Food & Nutrition
- 2 meal prep legends (especially low-effort stuff)
- 1 foodie who’s cracked ADHD eating habits
This isn’t a job or anything formal — there’s no money involved. Just real people helping build something real, in your own time, based on what’s worked for you.
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from loseit - Lose the Fat https://ift.tt/AziWdqk
100 pounds down and it’s dawning on me that this is for life. And that’s depressing me.
I’ve lost 101 pounds over the past year. Hardest thing I’ve ever done. I’m proud of the progress I’ve made.
I have 104 pounds left to go until I’m a “healthy” weight. 10 pounds after that to reach my goal weight.
Mathematically, I know it’s only going to get harder from here. As I get closer to goal, my TDEE will drop. The numbers will slow down, or stall, and I’ll have to keep pushing even when it feels pointless.
But even if I reach goal, this phase of my life is never going to end. Not if I don’t want to gain back all 215 pounds.
I’m going to spend every evening for the rest of my life talking myself out of junk food.
I’m going to spend the rest of my life counting calories.
I’m going to spend the rest of my life weighing every morsel that goes into me.
I’m going to spend the rest of my life pouring over the menu trying to find the healthy option instead of just ordering what I really want.
I’m going to spend the rest of my life fighting the voice in my head that tells me I deserve a treat. Or that just one day off won’t hurt. Or that “won’t it feel nice to feel truly full again? Just once?”
The rest of my life wrestling with the damage I’ve done to my body and my psyche that got me to become super morbidly obese in the first place. That monster in my head that can only feel at peace when it’s stuffed with junk food, and spends the rest of its waking hours trying to tempt me back into my old ways.
I’m not even halfway to goal but I guess I thought at some point that voice was going to go away. That I could eventually make “normal” eating patterns my new normal. But it’s not and it never will be.
And well, that sucks, and I don’t know if I have it in me to win every day for the rest of my life.
But I’m gonna try. For today anyway.
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from loseit - Lose the Fat https://ift.tt/xGEW105
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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from loseit - Lose the Fat https://ift.tt/9qnKAzk
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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from loseit - Lose the Fat https://ift.tt/VrCa75u
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