Is it possible to maintain without thinking about it all the time?

I've been trying to lose about 50 pounds for 2 years. I've gotten about 15-20 lbs down multiple times. My biggest mistake is taking "breaks" a few times over the holidays in which my goal was to maintain, but I keep bubbling back up to my starting weight and it's incredibly frustrating.

During these breaks, I don't even think that I'm going crazy with it- I try to portion control, I avoid alcohol, I'm keeping a vague tally of how many calories I'm eating. Clearly I'm underestimating how much I'm eating (and my family cooks with more oil than I do, so I'm sure that's adding up more than I realize) and very likely taking a lot of "small bites" here and there that I don't think about.

I'm struggling with the idea that once I actually hit my goal weight, I'm going to slip into bad habits and regain again if I'm not tracking all the time. I'm not built for eating a ton (F, 5'6", 185 lbs, slightly higher than average muscle) so I don't have much wiggle room and I think about food almost all the time.

Some advice or personal experience or thoughts on the matter would be really appreciated.

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Weight loss during surgery and recovery

Hi all - longtime lurker here, first time poster. Been on a (successful so far!) weight loss journey for over 7 months now with over 100 pounds down (and nearly 200 still to go).

I have my first major (potential) wrench coming up, which is that I'm having major surgery in early February. (Not bariatric surgery - it's to fix a mechanical body issue that's not related to weight.) After surgery, I won't be cleared to do any exercise for at least two weeks, perhaps longer. I'll also need to be on a liquid diet for at least a month, then a very soft foods diet for another 3-5 months.

I'll also be on an assortment of medications after surgery - strong painkillers for at least a few days before switching to OTC ones for another couple weeks, plus a course of antibiotics and steroids to prevent infection and reduce swelling. (I know steroids, in particular, can cause substantial weight gain in the short term!)

I'm hoping for some support/advice on a few levels here, so here are my specific questions:

-Has anyone else successfully navigated major surgery (other than WLS) and recovery from it while staying in a successful weight-loss trajectory? Would love to hear your stories!

-I know the steroid weight gain won't be "real" if I don't overeat - but should I even bother weighing myself for a couple weeks? Between water retention from the surgery itself, and the medication, I'm expecting the scale could go up as much as 10-15 pounds.

-I typically get around 15-20K steps a day which helps my mental health considerably, particularly walking after each meal for 20-30 minutes as well as other walks throughout the day. I also do chair yoga (not quite up to doing regular mat yoga at 300+ pounds - hopefully someday!) and some body weight exercises (modified planks and wall sits). And I won't be able to do...any of that - my surgeon said a few minutes of walking here and there at a gentle pace is actually encouraged starting a couple days after surgery, but nothing that elevates my heart rate much. So I'm just wondering how to manage that mentally. Funny how I'm actually pretty addicted to my daily movement now!

-Regarding my diet, I currently follow a fairly low-carb regimen (max of 130 grams of carbs a day). The post-surgery soft foods recommended are things like mashed potatoes and mac and cheese which obviously don't fit that! Or things like pudding and ice cream but I'm trying to avoid added sugars. But I'm afraid I'm going to get pretty tired of having not much more than protein shakes for months on end. Unfortunately I can't stomach yogurt and cottage cheese - I wish I could but can't manage the taste and texture.

Overall, I'm just trying to figure out how to manage my own expectations here and stay on track overall. I'm thinking it may be best to just treat February as a maintenance month - try to eat around my TDEE and be more flexible about the carbs if I'm having trouble getting down food anyway, which I understand may be the case - but would welcome any other perspectives. I'm okay with a planned pause especially having lost so much weight already in a pretty short time, but don't want to backslide any more than necessary. (And for the record, my medical team doesn't think weight loss should be a priority during at least my first few weeks after surgery, but that I should focus on resting, healing, and making sure I get enough calories and protein to heal well.)

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I want to want to lose weight

For those of you who lost weight, did it change your life? How so?

In my case, gaining weight didn't change my life in any significant way, so I am wondering how to motivate myself to lose it. Also, if losing weight would change my life.

Whether I am fat or skinny, people tend to not like me except for the people I have known all my life. They don't care what I look like.

My lifestyle is sedentary outside of household chores and occasional excursions outside. Being fat hasn't hinered much of what I do day to day.

How do you find the drive to commit to a weight loss strategy for more than a month or two?

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NSV: trousers fit

Yesterday, I managed to fit into a pair of trousers.

I haven’t worn anything with a non-elastic waist for just over two years.

About two weeks ago, I tried on a pair of 34” waist chinos that I bought just before the weight gain spiralled. I’d found them in a box from our house move last year. They didn’t fit, but I reckoned that I might be able to get into some 36s.

Bought a pair on eBay. Yesterday, a couple of weeks after cutting out sweets — and my second day of intermittent fasting — I found that the 36s fitted just fine.

This has spurred me on to keep at it!

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Hormonal acne and weight loss

34 y/o male. I started at 25% BF and am down to 18% BF. I used to have good skin when I was overweight. I didn’t even need to wash my face before bed. Now I have horrible cystic acne but it’s only on my jaw line and neck. It started out as 1 single big pimple but now it’s multiple and not going away even after 5 weeks of an OCD skincare routine. Washing face with all the best non-comedagenic stuff morning and night and showering after working out. I’m going to the dermatologist soon. It’s so bad I would honestly rather be fat and overweight than walk around in public like this…. I’m not losing anymore weight and am staying at my current weight because of this.

Anyone else deal with this? If so how long did it last?

-increase in body hair -increase in acne (only on jawline and neck)

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NSV: Went shopping for new glasses - so many styles now compliment my face!

I (34F) went from 86kg in April last year to 74kg right now while being 162cm (that's about 190lbs to 163lbs at 5f4) through focusing on getting 8hours of sleep, 12000 steps a day and 1500-1800kcal a day. My goal is to get into the normal weight range, which means max 65kg for me - half way there 💪

A few days ago I broke my glasses beyond repair by sitting on them. Was super annoyed as I had just gotten them two years ago and remembered how much of a struggle it was to find a frame I liked on my face. So I went to pick out new ones today, expecting to be super frustrated - but now that my face has a little more contours to it soooo many different styles of frames suddenly work out! It was fun to try them all and really hard to decide. So unexpected, made me really happy.

So I guess if you want to celebrate a milestone on your journey maybe go shopping for glasses! :)

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How much weight should I lose?

I 21F 5’6” weighed my self for the first time in a while and it was 156 which I think is overweight based on BMI. Starting in high school I’ve fluctuated between 140-158. (158 was back when I was 18 and a water polo state champ so I was more muscular)

Since college started I’ve dropped my working out down to 3 days at the pool and walking 5 miles a day.

I normally wear a small or medium and my clothes fit the same so I was confused when my doc said I should start to lose some weight.

Since then I’ve started to pay more attention to my food intake and counting calories (I have ADHD so sometimes I’d snack carelessly) and that seems to be working a little bit but how much should i try to lose and over how much time? I want to make sure it’s a sustainable goal.

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Lost my first KG!

I know this isn't major for many of you, but I officially lost my first KG in two weeks. I'm a 5'8, 23F and I am (now) 160 pounds. I have been trying to lose weight since April of last year due to health concerns (family history of heart issues, low thyroid function, and high ALT and Ferritin indicating Fatty Liver) and I started weighing myself in November. I started tracking my calories in January, and reducing what I ate, and I officially lost my first KG again. I lost it before Christmas, but it came back. I'm super proud. I also started doing cardio and walking workouts (20 mins a day, give or take) at home since I live in a severe winter climate. I'm super excited!

1 KG down 59 to go until first Goal!

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I ran for the first time outside today!

I started running this past July but then stopped in August when I started school again. My anxiety since got terrible and I've tried several forms of exercise but I've found that running is what helps me the best.

I also have massive anxiety over people seeing me exercise. I'm self-conscious of how I look anyway but I fear that exercising will draw attention to how overweight I am. Today I finally got over myself (because so few students have returned to university with me at this time, it wasn't that hard to avoid people lol) and went and ran outside for a bit. It was probably half an hour at most, with breaks, and only a couple of blocks at a fairly slow pace, but I'm proud of myself. I found a couple roads with interesting little hills that are fun to go up and down and I'm excited to try again tomorrow!

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Rant about parents body shaming

I feel like it is weird and totally out of place when parents comment on their adult child’s body, when there isn’t a health concern.

I (23f) called my mom (52f) on the phone today and she gave me a 15 min lecture on how my belly was looking this Christmas when I came back home.

Mind you, I am overweight (5’3’’ 149 lbs) and trying to actively losing weight. I’ve been going to the gym 5-6 times a week and watching what I eat since November. At that time I also didn’t have a period for almost 2 months (PCOS) and was extra bloated and the Christmas food didn’t help either.

My mom, also overweight who has never in her life exercised or went on a diet lectured me that I should either give up slightly cropped shirts (I love how it looks with high waisted jeans) or go on a diet and lose weight by May (my cousin’s wedding). That pissed me off to put it nicely. It also made me remember all the times in my childhood when I was made to feel less because of the belly I had. I was a normal kid but somehow all the fat I had went to my belly, in contrast to my brother who ate mountains of food and you could see his ribs. I remembered how I always felt ugly going to the beach and never had a bikini until adult life cause full body swimsuits cover the belly better, all the times I refused to go to the pool with my friends, how I was always ashamed of, or how I was the ‘’ good kid’’ and my brother was the “handsome, smart one”.

To all the parents in this group, better do what you preach and not sit on your ass every day while commenting on your kid’s looks/achievements.

Rant over. I’m going to the gym to sweat off all the anger in me.

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My story: I have been frustrated for over a decade and now I'm bitter...

... but here's what I've learned!

At my heaviest I clocked 310-315lbs, that was way back in 2011. After finally getting my act into gear I lost 120lbs across 2012-2013 across diet and exercise. I felt fantastic for the first time in my adult life. I was in my early 20s and lighter than I was since my teenage years.

Then came the struggle of how to keep it off and make this a lifestyle. I hadn't to that point done any lifting, aesthetically I was skinny but covered in faded stretch marks with little to no muscle. Despite my hard work in losing weight, every resource I came across was telling me I needed to gain weight or "muscle", so came a long battle of wheel spinning, being desperately afraid of scale weight gain, whilst also hating being small and feeling less masculine next to other more typically adult men

Lesson: Large weight loss commonly breeds body dysmorphia. Concentrating on winning the battle over said dysmorphia is probably better than focusing on anything else. If I had attended counselling for that back then, I'd probably have had a better relationship with the gym in my first few years of lifting.

I found powerlifting, at the time this discipline spoke to me more than anything else. I enjoyed getting stronger and it seemed like a good way to improve my body composition,after being guilted by anti-vanity sentiments for so long. It was preposterous at that time to train exclusively for aesthetics, you had to "get a strength base" and "ride out LP on Stronglifts" before you earned the right to train the way you wanted. As a young man I was largely surrounded by people who felt the same way as the internet.

After a strong start in Powerlifting and some modest weight gain I hit a huge stall. Nothing I did worked to improve my strength and being around 6'0 the community around me was a loud deluge of "gain weight". So eventually I did, and felt disgusted in myself when approaching 220lbs I had made zero improvements in strength and didn't have the aesthetics results I expected.

Lesson: Powerlifting is absolutely terrible for aesthetics goals for most people. You have permission to explore other forms of training, including never using barbells at any stage of gym goer. Never let anybody force you into Stronglifts.

For a few years I resisted the growing loathing for powerlifting in the back of my mind. I stayed involved and was always having start/stop periods of comeback motivation bursts of training. Ultimately it never came to fruition, I just couldn't consolidate my hatred of being so heavy and having outdone around 1/3rd of my weight loss through training this way, alongside being absolutely mediocre in the sport.

I didn't really get a choice to come to that conclusion that I needed to quit, however. COVID - 19 shutdowns did it for me. For just over a year I was unable to go to the gym, I was put on a forced break for resistance training of any kind and given space (albeit filled with existential dread, given how volatile my life at that time was) to think about other things. I filled the gym void with food. Without lifting I ballooned to nearly 250lbs, it was disgusting how much of a failure I felt, but ultimately I felt liberated that I could show the world zero fucks at that time. Surprisingly bodyfat accumulation wasn't as absolute as I expected, I looked okay for what it was. But, I felt like utter shit and incredibly self conscious.

Lesson: Don't fat fuck yourself again.

After the end of restrictions I debated ever going back to the gym. I genuinely couldn't be bothered. However my physical conditioning said otherwise and I managed to lose 20lbs resuming exercise. Upon getting back into the habit, over the next three or four years I've got down another 20lbs but yo-yo'd +/- 10lbs or so.

This past year I've really just focused on my health and trying to improve in whatever way I can. I spent so many years trying to do everything right (protein intake, training programmes, optimising shit, etc) at great personal expense to my free time and personal life (it's difficult to have a social life whilst fitting in 200 grams of protein a day) and being rewarded with sweet fuck all.

My goal is to now drop the last 20lbs and get back to my starting point of 2013. I have muscle thanks to over a decade of training (even with the break) but nothing in comparison to what people sell people on what's achievable. I am nearing 40 years old now, I do not want type II diabetes or any health conditions linked to excess weight. Having spent a decade sacrificing aspects of my QOL for hardcore adherence, the last thing I want is to have QOL issues from health conditions.

Lesson : I'd highly recommend staying within 20lbs of your lean weight, because you're just not going to gain all that much muscle without drugs and/or a long stretch of training (like me.) Every day I come across people talking about bulking and cutting and really unless you're a bodybuilder (which if you are actually one, it's a whole other lifestyle commitment) it's not going to do you any good. The absolute feelings of failure and regret I've experienced from gaining weight to try and be better at things like powerlifting, in my opinion is not worth it. So many people here need the victory that comes with weight loss and the long term lifestyle changes that lead to maintaining it and it's hard to do that when you gain any significant amount of weight back voluntarily in the pursuit of strength performance.

Lastly, too many people are obsessed with leg training and Squats.. Fuck Squats and equally fuck Deadlfts. You don't need to do them at all. In fact if you just want a great upper body, but for the sake of health and mobility you can get away with simpler, less targeted hard leg training. The idea that Squats promote total body growth and more HGH/Testosterone is also bullshit and unsubstantiated.

  • Best Wishes in your journeys!
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Best vegetarian meals services for healthy meals?

I have been using Purple Carrot for a long time and have really enjoyed it however I picked this service over two years when I felt it was the right fit at the time.

I’m curious about some of the other services out there that might be worth trying and comparing to my current meal plan.

I’m interested in vegetarian meals that have options for high protein/fiber and clean ingredients. Flavor and unique flavors/cuisine variety a close second/third priority.

Any recommendations or suggestions of services you’ve enjoyed or to avoid?

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I think better when I eat more

I’m hoping to get some advice or insights on how to handle a pretty tricky situation I’ve been dealing with. A few years ago I lost 60 lbs using CICO and managed to keep the weight off for a long time. However, after transitioning from the workforce into graduate school, I've found myself gradually gaining some of the weight back. The problem is that I’ve noticed that my ability to think clearly and focus during schoolwork is heavily tied to my eating habits, especially when I eat carbs.

I truly feel like my brain works better after I’ve eaten something substantial — a sandwich or a piece of cake, for example. When I’ve had carbs, it’s almost like a switch flips and suddenly dense academic papers or complicated problems become easier to digest (figuratively and literally). I can focus, absorb information, and feel like I’m “on.” Without that food boost, I’m sluggish, unfocused, and mentally drained. I suspect I might have undiagnosed ADHD, though I haven’t pursued a formal diagnosis. But in any case, it seems like carbs are a mental performance crutch for me.

This puts me in a bit of a tough spot, though. I don’t want to keep gaining weight, but I also don’t want to sacrifice my cognitive function for the sake of calorie control. I’m not sure what the best solution is. Should I just fully embrace stimulants or something to help me focus without needing to rely on carbs?

Has anyone else had a similar experience, where eating impacts your brain function like this? And how have you managed both keeping weight off and maintaining mental performance in situations like grad school? Any tips would be appreciated.

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Can I reduce fat and build muscle without diet change?

Hello, I'm 20 f 5'2 135LBS, I currently eat a pretty lean diet, eggs and rice in the morning, chicken, rice, and broccoli for lunch. Sometimes I will have a soda once every few days, I'm not really a food kind of person and this diet works for me financially and I find it quite tasty, I've been eating this way for like 3 months. I want to tone my stomach area up along with my legs and arms, would it be possible to tone up just by doing cycling, squats, and some pushups? Or do i need to go through an entire big program to loose weight. I dont excersize at all right now.

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Posting for the first time to celebrate!

Hello! It's actually my first time posting here but I wanted to share my experience as I'm continuing my weight loss journey. I always struggled enormously with my weight and was laughed at a lot, as well as bullied and treated badly due to the way I am and looked. I am now 24, but the way people behave towards me still sort of haunts me, although I am trying my hardest to gain confidence with the help of my amazing boyfriend who supports me everyday through what I work my hardest to do!

For context, I have multiplr health and hormonal issues that make weight loss very hard for me, hence my multiple failed attempts and discouragement over the years.

I got weighed in back in January 2024 at 248 pounds and was in shock, as I always thought I had maintained the weight around 190. I think this is what tipped the vase, because the next day, I got my gym membership, started to work out, walk everywhere and swim most days of the week! I've been eating on a 1800 cal a day diet until April and moved to 1500 in May. This with walking around 15-25km everyday, swimming around 30 min everyday and hitting the gym whenever i could has me now down to 184 pounds, which is a loss of 64 in total as of now! I went from an XL-XXL to M-L, even S in some garments and I couldn't be happier. This is what I've dreamed of achieving for now maybe 14 years and I'm deeply happy it's finally happening. My goal weight is 165, so I am working towards this right now and I hope this will give motivation to others who may need it! Have a good day :))

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Starting Weight Loss Journey

Hey guys, im starting my weight loss journey and just wanted some feedback on what I am doing.

I am 110kg (240 pounds) and fairly inactive. The number varies from different calculators, but I need approx 2500 calories to maintain my weight.

I went on eatthismuch and created a meal plan which is approx 1400 calories. I have been on this for about a month now, so this number of calories is certainly achieveable for me and I dont feel like im lacking anything. 114g cards, 53g fats, 128 protein, 22g fiber

Im losing weight slowly, but I want to go faster and I assume I can if I start excercising.

I have a lot of gym equipment ive collected over the years for when im finally 'ready'. But looking at some guides and posts on this sub, I shouldnt need to do anything too extreme.

I have a full body workout a gym trainer made for me that I have largely ignored for the last year or so. It was built with the assumption of very little gear. - Push ups and Goblet Squats - 2 sets of 10 reps - Dumbell Shoulder Press and Alternating Lunges 2 sets of 10 reps - Dumbell Bicep Curl and AB Crunches - 2 sets of 10 reps 5 min of cardio after (i mostly just casually use my treadmill or bike machine).

He also did up for me a cardio day workout, which is focused on using a boxing bag. Left/Rights, Uppercuts, Hooks, High Left/Rights - 2 sets of 50 reps Combo 1 - Left, Right, Left Hook, Right - 2 minutes Combo 2 - Left, Right, Right, Right Uppercut - 2 minutes

Im thinking of doing each of these on alternating days.

Is there anything wrong with any of this logic? Is there anything more or different I should be doing?

At 110kg im about 20kg more than I want to be. Im aiming to get down and then re-evaluate and start building muscle. I just want to 'lose the fat' first.

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Trying to lose weight from 320 pounds

My question is, is this well balanced or missing anything? I started dieting and doing light weight exercise and lost 15 pounds in month but since starting my current exercise plan my weight has completely gotten stuck and I'm wondering what I'm doing wrong or just missing

Daily routine (food) 150g protein (how the?) 225g carbs (scarily easy T-T) 56g fat 2004 kcal

30g saturated fats 30g sugar 20-30g fibre 2300mg sodium

Daily routine (exercise) 12-20 bicep curls X2 12-20 cross body hammer curl X2 12-20 overhead triceps extension X2 12-20 dumbbell press X2 12-20 inclined dumbbell presses X2 12-20 barbell squats X2 10 dumbbell front raises 10 dumbbell rear raises (my delts AAAAAAAA) 12-20 barbell row 12-20 underhand barbell rows Thursdays and Sundays off

6'3 320 pounds Male 25

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Easing Back on Track After the Holidays

Now that the dust has settled after the festive period, if anyone is also like myself, a ridiculous amount of calories have been consumed and now we're playing the "should I check the scales" game of jumping back on the scales to see the damage inflicted from Christmas etc.

It isn't the time to go all in and rip up the plan prior to Christmas and go all out immediately in hopes that the weight gain over Christmas will fade away the more you exercise and the less you eat. Much like the weight gain over Christmas, it isn't as bad as the scales may say, and trying to lose it overnight isn't a miracle worth achieving. Instead, play the long game and get in the mood of making easy changes now that, if you didn't make, you'll regret by the time summer comes and we can no longer hide away with our oversized hoodies.

A few reminders:

  • Don’t slash your calories to unsustainable levels
  • Don’t jump into exercise routines you won’t stick with
  • Focus on small changes that you can maintain over time

The goal isn’t to erase holiday weight overnight, it’s to get back into a rhythm that works for the long term. Summer is still far away, so there’s time to build habits that last.

Have a great 2025!

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I keep waking up early being hungry and it’s sabotaging my weight loss efforts

I (30F 205 pounds 5’11. Goal weight 165) keep waking up between 3-6am being very hungry. This is becoming a problem because I’m getting 5-6 hours of sleep at most each night and I know I need 7-8 hours to function. Once I get up and eat it takes a while for me to go back to sleep and I have to be up by 7:30 for work M-F.

I’m actively trying to lose another 40 ish pounds and have been trying to have a calorie deficit of roughly 250-500 calories per day. Aiming to lose about a pound per week. I’ve lost 40 ish pounds over 2 years and have successfully kept it off. Still trying to lose weight but this sleep and hunger issue is getting in my way. I eat a mostly clean diet (low added sugar, up to 2 alcoholic beverages on the weekends only, 400+ grams of veggies and fruit daily, 30+ grams of fiber daily, sprouted bread only, at least 150g of protein, low processed food, low seed oils, take berberine, multivitamin, creatine, collagen, probiotics, magnesium, and l-theanine) and I am not dealing with any stressful life situations right now. I get 10k steps per day at least and go the gym for strength training 2-3x per week. Have no issues falling asleep and have a good sleep routine but still having this issue.

I’ve tried so many things to fix this issue. Ive tried eating a high protein snack 30 minutes before getting in bed and I still wake up too early being hungry. Ive tried having a high protein dinner later in the evening but that hasn’t worked. I’ve also tried drinking water when I wake up too early instead of eating but the hunger feeling is still there. I’ve tried drinking more water throughout the day (100oz or more) and that hasn’t helped either. The only time I get a full nights sleep and don’t wake up hungry is when I go significantly (500+ cals) over my maintenance calories but obviously I can’t keep doing that or I’m not gonna lose weight. I took a 2 week break over the holidays where I ate at maintenance or a little above and got great sleep most nights during that break but I can’t continue that indefinitely.

I am going to get some bloodwork done just to make sure there aren’t any underlying health issues causing this problem but otherwise I’m stumped on what to do. Has anyone else experienced this? Any suggestions are much appreciated because I’m at my wits end here. Thank you!

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Where you at on your weight loss journey?

I have gone from 245.8lbs down to 186.2lbs in 5 months.. I want to get down to my ultimate goal weight of 130lbs maybe less, I’ll see how I feel at the time.

Since I am 59lbs I’m now able to pull my skin slightly so I’m a little bit worried on how much more loose my skin is going to get.

I’m hoping to start incorporating exercise into my routine as I have been laying about on the couch for a long time now doing nothing do to mental and physical illness.

I don’t know what exercise would be good to start off with because my muscles are very weak, I was thinking beginner YouTube videos.

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Is it possible to maintain without thinking about it all the time?

I've been trying to lose about 50 pounds for 2 years. I've gotten about 15-20 lbs down multiple times. My biggest mistake is taking...