How low in weight do I need to go?

23M 5’6/5’7

I started in January at 190lbs with little to no muscle. I decided for the first time in my life I wanted to see my abs atleast once. I’ve just recently dropped to 158lbs. I also gained muscle while losing weight because I started doing Kickboxing, Jiu-Jitsu and Calisthenics. However, I still have visible fat around my chest , stomach, and arms.

Ive gotten leaner and can 100% tell but I really wanna know what my goal weight to cut to should be to see visible abs and be pretty lean. I was thinking of going until I hit 130lbs. I’ve definitely started to feel weaker and less energy now that I’ve lost so much weight. I’m wondering if I’m going about this right way?

Any tips?

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Haven’t lost any weight since incorporating weight training a month ago

As title says I went from losing significantly over the past 6ish months going from 227->182. I decided to incorporate weight training as I don’t want to be skinny fat when I reach my goal weight of around 155 (I’m 5’7 M for reference). But in this last month from mid July to now I’ve lost nothing. I added weight training and am still watching my calories making sure to eat in a deficit (around 1500 calories per day) but no change. Trying not to get discouraged but is this normal? Should I be changing up everything? Any help would be greatly appreciated.

Exercise full body 3 days a week alternating A/B

Routine with current amount of weight used:

Workout A - [ ] Squat 3 sets, to fail (max 6) 50lbsX2 - [ ] Bench press 3 sets, to fail (max 8) 35lbsX2 - [ ] Shoulder press 3 sets, to fail (max 10) 80lbs - [ ] QCable lateral raises 3sets, to fail max 10 20lbs - [ ] RDL 3 sets, to fail (max 6) 35lbsX2 - [ ] Machine row 3 sets, to fail (max 8) 65lbs - [ ] Lat pull down open grip 3 sets, to fail (max 8) 80lbs - [ ] Preacher curl 3 sets, to fail (max 10) 30lbs

Workout B - [ ] Incline bench press 3 sets, to fail (max 8) 40lbsX2 - [ ] Bent over barbell row 3 sets, to fail (max 8) 65lbs - [ ] Ez bar curl 3 sets, to fail 40 lbs - [ ] Cable pulldown 3 sets to fail (max 10) 30lbs - [ ] dead lift 3 sets to fail (max 8) 45lbsX2 - [ ] Leg press 3 sets to fail (max 8) 90lbs - [ ] Lat pull closed grip 3 sets to fail (max 8) 80lbs - [ ] Shoulder press 3 sets to fail (max 8) 75lbs

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Soft reboot

A couple of years ago I managed to lose around 30kg in the course of a year (110 to 77kg - approx. 240 to 170lbs) nothing too special but due to a bunch of uni stress this past year I'm back up to 87kg.

I've been struggling to get back into the same habits as when I initially lost the weight as they ended up pretty extreme (I started at 1800cal/day but ended up spiraling down to 1000cal/day, running everyday, going to the gym 2 hours a day for 3-6 days a week, weighing myself multiple times a day and even doing some things I don't want to highlight when my mental health was at its worst). I've been being more mindful of my diet, only making my own meals 1-2 times a day with snacks though not really tracking calories, taking my dog out daily and going to the gym a couple times a week for a couple of hours which I enjoy. I'm aiming to get down to 65-70kg though I'll be happy to be around 70-80 by the end of the year. Only issue is I'm not seeing anywhere near the progress I saw last time if at all.

For more context I'm 171cm (5'8?) and have a more muscular body type (though with more chub now lol)

Any advice?

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Can’t stop overeating after dinner

I’ve been trying to lose a bit of weight, and honestly, things tend to go pretty smoothly during the first part of the day. I usually have a 300-400 calorie breakfast, eat another 300-400 meal at work/school, and I don’t really feel tempted to snack or eat anything extra when I’m busy or distracted.

But as soon as I get home and eat dinner, something changes. Even if I have a normal, filling meal, I just keep wanting to eat more. It’s like I can’t stop myself. I’ll end up grabbing cereal, bread, fruit, or whatever else is around and just keep eating until my stomach feels completely full, sometimes even uncomfortable. It’s not like I’m even hungry at that point. It feels more like a habit or a compulsion.

Afterwards, I always regret it. I feel stuffed and disappointed in myself, especially because I know it’s setting back my weight loss goals. I always tell myself I’ll do better the next day, but it keeps happening. I’m starting to worry that this is becoming a pattern that’s going to be hard to break.

Has anyone else dealt with this? How do you manage evening cravings or stop that urge to keep eating after dinner? Are there any strategies that have helped you, or things I should try? Any advice or support would be really appreciated, because I’m feeling kind of stuck and frustrated.

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I've lost the plot, really need help recalibrating

Currently 192 5'8 26M. Started around 216. got down to 187 over a year of trying to be more mindful of my habits, tracking on and off, trying different things all the time. Jeff Nippard had a 100 day challenge I signed up for, got from 187 to 179ish and was feeling good, but I lost steam and now I'm back up to 192 over 2 months. Goal is around 160.

I don't know how to proceed. I know the playbook. Drink water, prioritize fiber first, protein second, healthy fats third because those keep me full. Build activity into my week that I enjoy (walks, runs, pickleball, ultimate frisbee). Preserve muscle mass by lifting even if not a lot, it'll help maintain my metabolism.

Simple maybe, but holy shit is it difficult to combine. The diet part is really messing with me. To track accurately I have to cook a lot which I love doing, but sorting out recipes and a grocery schedule?? I'm not on that season of adulting yet and I'm trying but burning out. I keep going for convenience with my food choices, suck at grocery shopping and end up getting food from outside a lot. I'm so sick of being big, it's been my entire adult life. I wish I could eat when hungry and not balloon and will forever be jealous of my friends who don't have to think about it because they were brought up with good food habits. The food noise is unbearable. It feels like I get hungry 40 minutes after eating and it never goes away. I wish I didn't care about food as much, if I just saw it as sustenance instead of something to enjoy and revel in and respect and explore then I wouldn't have this problem. But here I am.

I want to get back on track and I'm hoping someone can tell me something. Sorry for the ramble.

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weight loss help

i am considered morbidly obese. i am 26f and a few months ago gave me a reality check. i went to urgent care (unrelated to health) and my BP was high. since then i completely cut out fast food soda and sugar in general, a lot of carbs got cut out too bc i’ve been trying to eat low carb so i got a lot of alternatives. been eating more meat, pork chicken veggies, if i do eat sugar it’s in keto it’s mostly in fruit but that is not a regular thing at all. it’s hard for me to get out to the gym because i hurt my back at work and currently on work comp.

but i went to the doctor the other day and my BP numbers were lower,granted, it was still high but the numbers did go lower by 10. in a matter of 3-4 months of the dieting. everyone says it looks like i’ve lost weight, i’ve been pretty strict with my diet for the past few months but i just do NOT want to get on BP meds and want to keep on with my diet and do it this way.

i’m doing PT around 3 times a week since i can’t do much of anything else i’m hoping this can count as exercise. has anyone lost weight or had their BP go down purely from dieting and moderate exercise?

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Obese family obstacles

Makes me mad every time I see them that they are the reason why I went through so much pain with my weight growing up and still am. And every time they visit I seem to gain some weight.

To the point that I don’t want to see them. It is still hard to say no to bad food when that’s all there is available around them and every effort to be healthy ostracizes me. Its a fight every meal. Every day. And they want to see me constantly. It is a constant emotional tie back to food and family trying to lose weight.

They refuse to put any work in and even push back at every boundary I have with food. A lot. They refuse to put the fork down and stop spending hours around a table eating and eating. Then have a problem with me leaving because i just can’t be around food that much. Then they’re offended. I need to do my walks alone without them because they slow me down and whine. I need to do cardio. So now I’m moody and excluding them trying to lose weight. Healthy makes me bad. Except they make no effort every other time for themselves, just when I try to get time away. It’s control.

I’ve realized over this weight loss journey it’s always been about control to them. They’re very anxiously attached. I’m losing weight and therefore will be the only person in the family not categorically obese. Now I will sit with them through a whole meal and eat nothing and get accused of anorexia and needing a doctor before I give in to food that will keep me this way. I used to thoughtlessly eat the cake if ot was in front of me. Then I made excuses. Then I made promises I’d burn it off later. Now I know-Just don’t eat it. I don’t want it. It’s not worth it. Not a bite. My body is rejecting old habits. It is sabotaging myself. I was always the self sacrificer to avoid the conflict, and now they can have all the conflict and offense they want.

It makes them afraid and self aware when I’m around them but when I’m not, they smother and try to put food in front of me. I suggested we have watermelon at the bbq and they all said YUCK with no SUGAR?? YUCK EW.

but if I say you’re eating TWO desserts today? YUCK EW THATS GROSS, then I’m fat shaming and hear all these lies about how it’s genetic

I contemplate shaming them anyway because it HAS shamed me for so long that they choose to live like this. They robbed my childhood of activity and sports and discipline and consistency and my self esteem, everything is control and guilt tripping and they won’t just let me go be happy and healthy without them around. I have to deal with their poor decisions and poor mental health as an adult too because they’re obese and refuse to move. I’ll have to plan early funerals because they’re all much sicker than they would be if they were healthy, and all my memories with them are with food. My weight and insecurity cost me grades since I was afraid of people, sports, and dating life, and friends. I didn’t wear the clothes I wanted. Obesity defines your persona because it is so incredibly limiting.

In fact I’m already out of that obese range and just in overweight range. I used to be thin when I moved out. And we did NOT get along. Constant fighting and they still didn’t leave me alone. The last few years I slowly gained weight and they started liking me better. But this year it has been markedly different and more difficult with them.

The last visit this week was very uncomfortable as everything I wanted to do was activities to get us away from food and they just wanted to eat food. I have a son now. I’m back to being a bulldog about it. I had to move their forks away from his face, bring my own food for him, and snap at them to stop intervening. Breaking the cycle is so hard.

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Do you get cold easier as you gain muscle mass and lose body fat?

I've noticed at the gym, almost all the people there who are massively ripped are always wearing sweatpants, long sleeve shirts, and hoodies while working out, in the middle of the summer. As someone who gets overheated extremely easily this is absolutely mind boggling to me, because I'm basically dripping in sweat while wearing shorts and a t-shirt even though the gym has A/C. I never see anyone who looks like they have a higher body fat percentage bundle up like this.

Obviously fat is a good insulator, but does losing it just make you feel cold way more often? Honestly if that's true, that would be a big motivator for me to lose more body fat because I hate being constantly overheated (and before you mention it, yes all of my hormones/thyroid/etc are normal).

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How do you stop yourself from getting discouraged because you’re still fat?

Hey all!

I’ve been working on weight loss for roughly two and a half months now, and I’ve seen some pretty good results: at 5’4 I started around 260 and am now weighing in at right about 230. My clothes fit a bit differently, I’ve dropped a size in jeans, and people are starting to notice.

I know this is objectively pretty great, but I’m really struggling to feel good about it. Whenever I look in the mirror all I can see is that I’m still fat. I’m going to be living in Europe for six months starting in September, and all I can think about is that these new people will all see how big I am. Even though it’s better than it was, I’m struggling with confidence. I might actually be less confident now than I was before.

I’m going to keep going, of course- I just wanted to know how you all have dealt with this feeling that your progress isn’t really good enough, and how to make that mindset change happen.

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Advice/Motivation ... idk what Im looking for but ive failed so many times

Im not really sure what im looking for out of this post, but maybe its motivation or advise or something i really dont know.

Basic run down 34 | M | 5'8 | 364lbs

So I know for the last 6 years I've tried losing weight and i fail each time.

Im going to TRY THIS AGAIN and really need to. Went back to the doctor after getting insurance after 2-3 years and i am a type 2 diabetic with high blood pressure. I have been walking around with high blood pressure and high sugars (400+) daily and I've noticed it in my vison and just the way i feel so decided to make an appointment few weeks ago to get back on track. Got me some blood pressure meds and currently taking lantus (long acting insulin) and the goal is to not need it as i lose weight. That's not the point of the post but i thought i should share it anyways.

Since 2019 i tried to start slowly and always failed.

First it was to cut out cokes for 30 days and then keep at it and work on a better diet, that failed!

Second was to do CICO i found out my BMR and tried to do it and i stuck to it for a few weeks, failed!

Overall i been trying and failing since 2019 and no luck this time i want to STICK with it.

Im currently choosing keto due to having type 2 and when i was doing CICO i would still spike when eating and my main focus is my sugar then my weight but i think i keep losing motivation because i dont see any weight loss progress. Im sure when i go back to my next follow up they will put me in insulin (fast acting) to help better control the sugars for now.

but whats best keto or CICO? I feel like CICO is preferred cause i can eat what i like just keep track of the calories i need to lose weight.

Keto i know i can eat all the meat and 0g carb food and no problem and i wont have a spike in sugar since it has no carbs but i find myself wanting carbs of some sort.

This post may be useless and if you read it all i appreciate it it may be all over the place but i need help on what to do and what seems to be better way for me to lose this weight.

I WILL SAY ......since 2019 ive lost 24lbs - so SOME progress but i dont see it at all some people have notice but i havent.

2019 - 388bs

2021 - 368/366/370bs

2022 - 365/368bs

2023-2024 i didnt really track any weight

2025 (current) - 364lbs

END GOAL:
240lbs dont want to be skinny but want to be a decent weight with some muscle and heathier

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need help!

Hey everyone. I’ve been pretty lean for most of my life, and in the past, I actually struggled to gain weight. I’d have to eat a ton of food just to put on a few pounds. But last year everything changed when I was prescribed prednisone. It completely transformed my body in ways I didn’t expect ...my face ballooned, I developed that classic “moon face,” and I experienced really strange fat redistribution across my body. At the same time, I started to lose muscle mass rapidly.

It didn’t stop there. The drug messed with my hormones, and I started having serious joint pain and inflammation that I had never experienced before. Now, a year and a half later, I’m still dealing with the aftermath. Even though I’m eating very little and sometimes doing fasting, I’m not losing weight. It feels like my metabolism just isn’t functioning properly anymore.

I’m only managing around 5,000 steps a day because of the pain in my joints, so I know I’m limited on movement… but it still feels like my body is stuck. Has anyone else gone through something similar after steroids? Does it get better? I’m trying to stay hopeful, but honestly I feel lost. Any advice, experiences, or tips would be massively appreciated.

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Eating is the only thing that helps with my pregnancy nausea

33F and mother of a 20 month old here. Lost all my pregnancy weight over the course of 18 months, which was around 24 kg/~52 pounds. Now I’m pregnant with my second (first trimester), and while I’m ecstatic, I swear I can physically feel the weight creeping back on. I was incredibly nauseous during my first pregnancy, and I threw up almost every single day in my first trimester. Still, I managed to gain 24 kg, mainly in the third trimester. Nothing seemed to help with the nausea during my first pregnancy, which of course was awful.

This time I’m a bit less nauseous, but when I am, the thing that really REALLY helps is eating. Lots and lots of food. I’m constantly grazing and feels like an incredible relief to become full and having that awful feeling of almost being sick go away immediately.

I’m so bummed and frustrated with myself. So many months of progress is out the window. I try to focus on healthy food, but for some reason I crave very spicy, very sweet and and mainly processed stuff. I want to stay healthy for my little one, but I feel like I can’t manage my food intake at all. And from what I’ve gathered, being in a calorie deficit is not recommended during pregnancy.

Any tips or valuable insights?

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Going down in belt loops but not weight?

I (21M) stand at barely above 5'1", it is what it is, could be worse. About 6 months back I was at the doctor's and weighed in at 203lbs. Obviously at my height that's way too heavy. So I cut back on my calories, mostly focusing on lowering sugars and increasing protien. However, I don't really work out. I work as a deli and meat clerk, which means standing and walking all day, and lifting 40-100lbs regularly, but that's not really exercising. It's not like I'm lifting weights or doing cardio.

My family doesn't own a scale, so the last time I was weighed was at my doctor's again a couple months ago. I was 190lbs. So I had only lost roughly 13lbs (and some of that is probably just water weight and clothing).

However, in the last six months I've went down six belt loops. Just this morning I moved down to my seventh hole. When I look in the mirror most of my body fat seems to be on my stomach and a little on my face and lower back, but it's not enough to show through a shirt. Most people don't believe me when I tell them my weight, although when naked you can see the fat I'm carrying. I still have work to do.

But I don't understand how I barely lost any weight yet my belt needs constant tightening. Let's even just say I've lost more weight and I'm at 180lbs, I'd still be obese, with a BMI of 33-34. If I was a gym rat, gaining a ton of muscle, I could understand it. Muscle is denser than fat. But my exercise routine (or lack thereof) hasn't changed. Am I just losing fat in one area or something?

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30 Day Accountability Challenge - Day 23

Hello lose it folks!

Day 23 of August!

This is the daily update for y’all to post how your goals went today.

If you’re new here, there is a whole sidebar full of links to explore. I would start with the day 1, then roll through the others:

Recurring Day 1 Monday - Newest Day 1 thread will be the first link listed

https://www.reddit.com/r/loseit/wiki/faq

https://www.reddit.com/r/loseit/wiki/quick_start_guide

You don’t have to wait for a new month to join in! You are always welcome!

Here in this post, we aim to foster a supportive, caring place to discuss the actual day to day of deficits & counting & caring so much about how we fuel our bodies & lives.

So, post how your goals for this month are going in the comments below! I’ll post mine below too, so don’t be shy!

August 23 is National Ride the Wind Day.

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apple body shape

i have an apple body shape genetically, which means i carry all my weight in my stomach. my mom has it too. i have lost about 50 pounds so far and now every part of me is skinny EXCEPT my stomach, so i have really weird proportions and look pregnant. i am horrified with how i look. i think i have the worst body build on earth.

i run, im training for a half marathon currently, which has me doing about 19 miles a week. but i overeat a LOT. i will eat enough pasta for a whole family every day and i start my morning with a sugary pastry. i have adhd so i overeat and binge eat when im bored because of the dopamine hit.

my question is, if i were able to eat healthy and maybe do some deep core exercises on top of running, would that make me develop a flat stomach? all i want is for my stomach to be flat and my body proportions to look normal. but im afraid i will put in the work and nothing will change. i basically just need reassurance that an apple body shape CAN have a flat stomach, despite us only gaining weight in our mid section.

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What programmes or apps really worked for you?

Hi all! I'm 34f 250lb, have lost about 55lb in the past but have since put it back on. I'm mother to a toddler and work full time so have limited time to exercise (maybe 30 min a day max) but i work from home so cooking and diet is the easier thing to manage.

I've been struggling to begin my journey again being so busy and living at home with my mother again as i househunt. I feel in total limbo and have justified not starting until i am settled in my own place for 3 months now.

I'm the kind of person who thrives with a programme or strict rules. I lost the 55lb before by having 3 set days a week where i would cycle on an exercise bike and i calorie counted VERY strictly - it worked for me but this time around i feel i need something more structured with set rules.

I was wondering if anybody has a free programme, podcast, youtube exercise series, app etc that they used that really really worked for them - or if there's any that are especially popular or successful? (I suppose i am open to a small monthly fee if it is REALLY exceptional)

I don't have the exercise bike anymore but am open to buying one in a few weeks. I have one of those little exercise steps and a yoga mat. I can't really afford a personal trainer but could swing for a gym membership, although ideally i'd prefer to exercise at home.

thank you!

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It’s working just slowly:) don’t give up!

I just wanted to post this cuz after months of actual consistency, after years of trying to diet. I just noticed it actually works! I always used to give up since my weight would always maintain the same, somtimes show a kilo lower or higher since water weight, so I just did diets and exercises for a few weeks and give up. But randomly I looked at the scale after a few months of consistency (while enjoying myself from time to time, it’s important!) I noticed I weigh 7 kilos less than a few months ago. I just doubted the amount of time it takes to ACTUALLY lose weight. So I just stopped listening to extra tips and searching up tik tok “ways to lose weight” and watch the same videos. Cico is all you need. Exercise can help as well, don’t give up just cuz you don’t see quick results! It comes

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It's Easier This Time!

In 2018 I had a knee surgery that kicked me out of a very active lifestyle into a sedimentary one. I didn't have a good relationship with food, but didn't notice because I was very active. I had my first scale shock in 2019 when I had gained a lot of weight and failed my first PRT (physical test in the Navy). I decided to get out of the military because I had a good job offer when it was time to re-up my contract. Problem is, I had knee pain and a sedimentary job and my food habits caught up with me.

I had a major accident, and needed surgery in 2020. It saved my life, but my doctor had to sit me down and tell me how risky the procedure had been due to my weight.

I am 5'6" and was 283 lbs.

I decided to kick my ass into gear, but got REALLY extreme about it. I was eating 1500 calories a day, labeling foods as "good" and "bad." Over exercising. In hindsight, it's no wonder I burned out hard.

I managed to get down to 196 by 2021.

The thing is, I went extreme. I cut so much out under the label of "bad for me." No cheese, no sugar, no refined carbs. I was also just massively hungry all of the time. No energy.

Got sick, then just sort of "gave up" and from 2021-2025 I gained 60 lbs. This isn't a surprise. I had to pull out some of my "fat clothes" and I started eating a lot more fast food/snacks.

On one hand, I did not bounce back to my previous serving sizes (massive). But I was just eating like 500 calories in mindless snacks alone.

I realized how much easier it was to start again. I knew the science. I knew how to prep all of my meals in a way that fit my schedule. The framework was all there, but the strange orthorexic mindset was gone. I decided to deprioritize weight and the number on the scale, and prioritize health. I always got hung up on the numbers. I worked on finding a balance of having some treats without over eating. Of worrying more about adding things to my diet than taking away. It's a concept that I knew in theory, but I ignored.

Because my calorie total is a more reasonable level (1900-2300 depending on if it's a run day or not) I don't have the energy drops/tiredness/hunger as much.

Because I'm focusing on my overall health, I've been happier. Sleep has been so, sooo important. I'm going out more. I'm hanging out with friends. I'm running with my dog more (something I used to love).

I'm saving money by not eating out as much.

I feel kind of silly to say: all of the advice I was given here soooo long ago still stands. Mental health is key. Don't over restrict. Balance is important.

I've been at it for only two months, but I'm down 10 lbs. It's much easier.

When I fell off really bad, I felt. Guilty and that getting back on track would be so hard. It's not. It's much easier this time. I'm so grateful that I found this community, because I really didn't know what I was doing when I was younger.

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How do you continue to lose weight when it feels like you've slowed down in progress

So I'm currently on a weight lose program to where I've successfully lost 22 pounds ! ( 229 - 207 ) Since I've started in November of last year. I've been more active. Going to the gym, dancing, mindful eating and trying to eat more protein to lose fat and gain muscle. Though I don't feel like I'm losing enough than I should. I feel like I'm slowing down in progress.

When I go to my clinic once a month I usually lose about 2 pounds overall or so but isn't it recommended to lose 1 to 2 pounds per week ? My nutritionist recently said I've lost 3 pounds of fat and gained 1 pound of muscle. So I feel like I should be losing more with my increased activity. I'm wondering if maybe I'm still eating more than what I'm burning or I'm not exercising properly to lose more fat weight.

For those who's body kinda stopped dropping during their weight loss how did you help make your body continue to lose weight ? I would like to get below 200 by the end of the year at least. Preferably 180 if I can.

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reaching my daily calories is a struggle and I feel like I'm eating too much

I'm a 32y man, 6ft, 352lb.

I'm trying to lose weight so I calculated my BMR and recommended daily calories.

After many BMR calculators online I reached the conclusion that my daily calorie intake should be around 2500 to lose aprox. 2lb per week.

However even coming close to that value is a struggle.

I'm trying to eat healthy, with a balance between carbs, fats and protein as well as fibers. I quit sweets and any non-fruit sugar, as well as alcohol.

even with peanut paste, some bananas, rice, oats, beans, shredded chicken, milk, yogurt etc I seldom go past 2000 calories per day.

Which is weird considering I feel full all the time and honestly feel bad because I get the impression I'll actually gain weight instead of losing it.

Am I doing something wrong or am I in the right path?

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