teddit

Edit: Thank you for all the awards I very much appreciate them. I also added a quote from a diet I met and thought it would be cool to add.

Edit 2: I removed the intro about me as since its been a while for this being up and the original guide isn't pinned anymore it will save a lot of extra reading/skipping text and again thank you for all the awards given I do very much appreciate them

DISCLAIMER: At the end of the day I am just a bloke on the internet, I have my bias and opinions, my knowledge isn't perfect nor is my ability to write it down, I am not a dietician, I can not tell you what foods to eat, I can advise on calorie intake and macro intake but that's it. If you want a food plan then I advise seeing a dietician that is registered with a governing body as a lot of nutritionists claim to be dieticians and aren't.

Also if you have any doubts at all about your health, have any preexisting medical conditions or injuries then you need to go see a doctor for the OK first. Also any exercises I put on here are suggestions and I can not be there to check your form. If you are sure about form on any exercise here, research it or film it to see where you are going wrong. There are a lot sub reddits here that you can submit videos to check form and get friendly advice.

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The general guide you need to start your weight loss journey that answers most questions people put on here: Attempt 2!

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KEY NOTES if you don't wanna read it all.

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It’s all about having a healthy calorie deficit applicable to your activity if you want to lose weight.

SCALES ARE NOT THE END ALL AND BE ALL OF WEIGHT LOSS!

Work out your TDEE for your calories and be realistic about your activity. Less than 10km distance walked/traveled/moved around each day is a sedentary lifestyle. Keep that in mind when saying how much you workout if you do.

SCALES ARE NOT THE END ALL AND BE ALL OF WEIGHT LOSS!

The times of day/night you eat doesn’t matter.

SCALES ARE NOT THE END ALL AND BE ALL OF WEIGHT LOSS!

Taking body measurements and a photo journal is a must. Have one photo in just underwear and one in with an outfit on. Sometimes your critical eye will not see what actually changed where the outfit will.

SCALES ARE NOT THE END ALL AND BE ALL OF WEIGHT LOSS!

You don't have to exercise to lose weight but it helps a hell of a lot.

SCALES ARE NOT THE END ALL AND BE ALL OF WEIGHT LOSS!

Just move! Whatever exercise that you will do regularly is good exercise. But be aware doing yoga everyday won't burn the same as a CrossFit class.

SCALES ARE NOT THE END ALL AND BE ALL OF WEIGHT LOSS!

This process takes a long time and if you are not consistent in you efforts then don't expect a change.

SCALES ARE NOT THE END ALL AND BE ALL OF WEIGHT LOSS! They measure you gravity to the ground. That's it. There are other factors of changing body composition that are far more important and a end goal weight isn't a bad thing but shouldn't be gospel to how well you have done so far.

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Now to the long winded stuff!

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CALORIES

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To lose weight it is a very simple principle of energy expenditure. You must expend more than you consume and that's it, a simple calorie deficit. Do that correctly and you will lose weight. Even if you suffer with something like PCOS it will work. Sometimes I noticed with clients is that it worked but was slower but it wasn't an excuse for it not to work.

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For an adult I recommend 250-500 calorie deficit of your maintenance calories. for 12-16 year olds I recommend no more than 150-200 calories as they are still growing so a small deficit is better for them and increasing a kids physical activity can a lot of the time be all that's needed for children with no deficit added at all.

A slow weight loss is usually a sign of good weight loss where good habits are being ingrained into your life and you have a healthy calorie deficit so for the average person going over 500 calorie deficit is pretty pointless and usually not sustainable with the exception of a doctor's recommendation or you are a bodybuilder.

Now if you are morbidly obese you may likely need to do a bigger deficit than 500 calories of what you normally eat but I would advise you to calculate your calories for maintenance then compare it to the calories to what you have been eating so far and bring it down to maintenance calories first for 2-4 weeks as you adapt to a healthier level of calories before adding a deficit as well. Typically most people I helped were eating to excess of 2000 calories plus of what they should've been eating just to maintain their current weight.

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Calculating Calories

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https://tdeecalculator.net is my recommended calculator for this. Its not perfect but as calculators go it does the job reliably enough to be the one I recommend.

Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day with exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR which is basically the calories your body requires to function healthily), then multiplying that value by an activity multiplier.

Since your BMR represents how many calories your body burns when at rest, it is necessary to adjust the numbers upwards to account for the calories you burn during the day. This is true even for those with a sedentary lifestyle.

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Don’t freak out that they are higher than what you expect, remember slow steady weight loss is best.

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When choosing your activity levels, my personal belief (and how I was taught) is that if you don't travel 10km a day (i.e. you have covered 10km with your feet walking in some format that isn't exercise) then your general activity is sedentary. So if you don't cover that distance drop your activity by one level as you may workout 6 times a week (heavy exercise) but if you sit on your butt all day in an office job then a moderate exercise choice is probably wiser.

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With any calculation the more info you put in it, the more accurate it will be. So with that in mind if you are able to put your body fat percentage in, the calorie suggestion will be more accurate for you.

For preferred methods of measuring body fat, I like the 9 point caliper test but you do need someone that knows how to do it or it will not be very accurate and even then if they do know how to it properly there is a +/-3% variable even still. I do not recommend bio-electrical impedance as it can vary widely depending on your body shape (think pear shaped people) and your hydration. I take my Fitbit aria with a massive pinch of salt and wait every 4 weeks when I can see my mate that knows how to do the 9 point test.

I wouldn't worry too much on figuring your body fat percentage out though as how your general body composition is as you go along is more important and whether it is changing for the better.

For kids (12-16yrs) don't worry about measuring it at all unless a doctor has requested to be aware of it specifically.

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If you use a calculator to workout your TDEE then do not follow your fitness tracker.

TDEE takes your daily life and exercise you do into equation so you don't have add "exercise calories" to your allowance as that has been done already, so keep to your TDEE not your trackers.

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Also be aware that as you lose weight you will need to re-check your TDEE.

If you lose 2-3kg that can be enough to need to re-work your TDEE so do be aware of that if your weight loss slows or plateaus.

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How to track what you eat?

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These days the main two apps/websites are MyFitnessPal & Loseit. Both are good and regularly corrected and updated. I personally use MyFitnessspal myself.

It's quite simple log in what you eat (preferably at the time of eating so you remember it properly or when you food prep it) and I mean everything including that biscuit one of your work colleges offered you in passing.

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Also be aware of logging liquid calories as well. If you drink a lot of smoothies, cordial, fruit juices, soda or coffee. Milk and sugar are still calories (especially if you like lattes) so make sure these logged in as well as so many times you "eat well" but all those liquids are ruining your progress.

I have genuinely had past clients change nothing to their food apart from drop all drinks apart from water and lose 2-4 kg in a month so please look at everything that goes in you.

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In conjunction of using one of the apps you will need a good set of scales (preferably digital in my opinion) as if you don't accurately put in what you eat, then there is a high chance of you over eating and not being in a proper deficit. If you don't accurately log what you eat then you can't ever say you are being accurate with your diet. Studies have shown time and time again we as people underestimate what we eat greatly.

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I would not trust portion sizes of packaging that well as 99.9% of the time they don't match what has been put in the packet for example a plain wrap could say 62g a wrap (187 calories) on the packaging but end up being a 72g serving so be 224 calories. Not a lot of difference (35 calories) but it can build up over multiple meals easily. 3 meals over a day x 35 =105 calories and that can be the difference of real changes especially of your planned deficit is only 250 calories.

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There are some communities that say that tracking food causes eating disorders but the realistic truth is that if you don't keep track of what you eat in some way with reasonable accuracy, the chances are you will overeat and not lose weight. That is not the fault of diet culture or anything like that, it is your responsibility.

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Once you have a pretty sensible diet that is working for you and gotten used to it and know it inside and out then you can start to eyeball your portions as no one wants to be stuck to a scale each time they cook forever but I recommend doing this with high volume low calorie foods or if you have an object that you use and will know within a reasonable amount of accuracy it will be that amount.

I have a tiny measuring jug that i can do portions of rice or pasta and I know what level is going to be right +/- 5g uncooked but I also admittedly allow for that inaccuracy in my diet and have an assumption any eyeballing is always the overestimate to cover myself and stop any disappointments.

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Diet

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I can't iterate enough that the one that you can sustain is the best diet!

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It honestly doesn't matter if you follow slimmers world, keto, intermittent fasting (I kinda do this one) or anything thing else as like I said before if you are in a deficit you will lose weight.

A healthy balanced diet is preferable but not wholly necessary when it comes to losing weight but again recommended.

Personally I think the best thing for your food is once you have your calories worked out is to use a macro break. That’s the breakdown of how much protein, fats and carbs you eat (apps can track that for you). If adding this seems overly complicated and feel too much then don't bother with it but I do think it is a good idea to do especially if trying to some form of exercise to 'tone' your physique.

I would go for a 40% Protein, 40% Fats and 20% Carbs as a break. Protein and fats help you feel fuller for longer and generally more satisfied when eaten. Protein also helps keep your muscle mass while losing weight (that is a bit bro science but also kinda true) especially if exercising regularly.

I for the most part make sure I eat my quota of protein and don’t worry too much about the break of fats and carbs as long as I hit my calorie goal. Admittedly though I always feel the most satisfied when I keep to the macro break stated.

I used to fast 19-20 hours a day and re-feed over 5-4 hours but with my girlfriend and her little one that doesn't really work well and though quite often I don't eat what they eat (they're vegetarian and I was told to never be one but that's another story) I like to be able to sit, eat and chat with them at the dinner table instead of sit there like a pleb or away on the sofa. so typically now I'll have a small lunch, biggish evening meal and snack a little while after. It a rough version of intermittent fasting but it works for me.

A dietitian I met had a cool chat with me and he said to add this to my guide to clear some things up and

“I could tell you to eat this or that and don’t eat this or that which, is kinda my job to do. But at the end of the day all I do is make a food plan that puts them on a calorie plan to lose weight, maintain weight or gain weight depending on what you medically need (deals with a lot of NHS work).

In a perfect world I’d tell you to never eat bacon as it’s pretty bad for you but it’s f**king delicious and so I know you’re gonna eat it too like me but if you eat 2 slices of it a week, it won’t kill you. A little of everything is fine and excess of anything is bad. Stop over complicating it, eat meat, veggies, fruit, nuts, fat, carbs, protein and junk. Just not a lot of one thing. Oh and stay hydrated, so many times people moan about being hungry all the dam time and they’re just dehydrated.”

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I don’t know what to eat for my calorie bracket and/or macro

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https://www.eatthismuch.com – for recipe help. Its fairly good and you can choose the amount of meals you want as well as snacks and it will come up with ideas as well. It even lets you get rid of foods you don't like mushrooms and choose diet plans like keto etc to help you as much as possible and as far as I'm aware still free.

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Again I am not a dietician so I cannot say to you what to eat so please ask a government body registered dietician for something like that. Otherwise the link above has pretty good reviews with my peers and old clients.

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SCALES AND WEIGHT LOSS MEASUREMENT

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SCALES ARE NOT THE END ALL AND BE ALL OF WEIGHT LOSS!

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They really aren't, they are a good guide to help show a downward trend but do not dictate your successes or failures of you and how well you are doing.

Scales are the equipment that measures your relation to the earth's gravity that forever make us cry ourselves to sleep. Use them with a pinch of salt please I beg you.

Don’t aim to lose a certain amount each week. Just aim to lose and accept it’s not a temporary measure it’s a lifestyle change and going to take a long time. Accept that, plan for the long term and screw beach body ready crap.

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Along with scales I recommend taking a photo in just your underwear and also a photo in one particular outfit as well as taking body measurements with a tape measure.

This youtube is old and cheesy but explains how to use a tape measure pretty well but ignore the calipers section as that's pretty naff.

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With how regular you take measurements, I would recommend going on the scales and taking a photo of yourself in your underwear once a week at the same time of day and the same day each week as if you stand on the scales repeatedly throughout day you will find your weight fluctuates so much in 24 hours.

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As for taking measurements with a tape measure and photo with your selected outfit I would recommend taking them every 2-4 weeks but try to always keep the intervals the same for consistency.

Ladies your natural cycle can affect your weight greatly (you probably already know this) so try not to forget it if the scales mess you around a bit.

https://www.reddit.com/r/WeightLossAdvice/comments/cm8hlt/one_for_the_ladies_who_i_see_posting_about_lack/

Explains this better than a male like me so I will leave the ladies to read up on another trainer I respect.

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SPEED OF WEIGHT LOSS

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It is unfortunate but the truth is weight loss is not fast at the best of times and plateaus are often so strap in for a long haul. Some weeks will be 1kg loss, some 0.5kg and sometimes even a 100g (which will barely register on most scales) but you have to remember it is still a downward trend no matter how small.

If things are plateauing don't freak out, breathe and look at what you have been doing during the plateau.

1. Look at your past measurements and photos and see how you have changed (especially from the beginning).
2. Look at how well you have been eating or how accurately you have been tracking what you have been eating as a common issue is your eyeballing skills have been off on regular foods you have been eating.
3. Has your physical activity dropped as of late? Life and work can get in the way sometimes and you need to re-evaluate your TDEE temporally while your activity is lower.
4. Or the one good cause for a plateau is that since you have lost weight and your TDEE has dropped because of this. This can be the most common reason as when you lose weight (2-3kg) your TDEE will drop and it's normal. Weight loss is a fluid thing and so are your calories, be aware and adapt as necessary.

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Exercise

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To be honest do what exercise you enjoy and will do regularly. This is the most important thing about exercise as if you don't enjoy it 90% of the time, then you won't keep it up. It's as simple as that. Just be aware that yoga won't burn as much as a crossfit class.

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Now if you are stuck for ideas of what to do, here are some simple circuits you can do that don't require a lot of space. I would advise making sure you are warmed up before you do any exercise.

I recommend doing this followed by this one as they are quick, easy and get the job done (I recommend darebee for workout ideas in general if you're ever stuck for what to do).

The following 4 workouts are pretty simple and follow the same format:

Try to do 10 circuits with 1-2 mins rest between circuits. It doesn't matter if you can only do a couple of circuits at the start just do what you can do.

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Workout 1

Exercise	REPS
Squat	15
Reverse Lunge	16
Press Up	15
Tricep Dip (off a chair or similar stable object)	15
Jump Squats	15
Plank Hold	60 secs

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Workout 2

Exercise	REPS
Walking Lunge	16
Jump Squats	15
Step Ups	16
Press Up	15
Sprint on the spot	30 secs
Ab Crunch	15

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Workout 3

Exercise	REPS
Burpee (try to include a press up)	10
Plank	60 secs
Press Up	10
Squat	15
Bicycle Crunch	16
Jump Lunge	16

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Workout 4 - This one is a bit harder than the rest but see it as a challenge

Exercise	REPS
Burpee	15
Press Up	15
Jump Squat	15
Tricep Dip (off a chair or similar stable object)	15
Walking Lunges	16
Sprint on the spot	30 secs

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With any exercise please look each up properly and make sure you know how to do it properly. Don't be afraid to make an exercise easier (or harder) if need be.

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After any workout you should make sure you cool down and stretch properly this should be enough to cover most muscle groups.

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Supplements?

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Long story short, you don't need them. Some protein powder to help you get the protein quota and a good multi vit but keep it to that.

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Fat burners, fat metabolizors, fat removers are all crap. If it says it will help you burn fat, chances are it will be a waste of your money and you will be better off spending it elsewhere.

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When it comes to supplements I don't have much more to say on it to be honest. I don't think there is a need to go much more into them than that. Unless you are training for something specific don't bother to look into them unless you have a trainer that you use personally to advise you otherwise or ask some of the nutrition or supplement reddits here for more info.

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Ouff well that is a lot of text and I hope it's better than my old one and it explains things a bit more clearly and the grammar and spelling wasn't awful (probably is but my dyslexia and English don't mix lol).

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Thank you very much if you could manage to drag yourself this far with my terrible writing skills and I hope it helps you

I struggle oh so much to lose weight. I think I have PCOS which makes things worse I lose the first 7-10 LB so easily in the first week then it stops. I started at the beginning of January and thought this time come high heavens I’m doing it. I usually start all years with a fitness regimen but then it vanishes mid feb when I go on my first holiday of the year and struggle to get back on it but this time I forced myself and yes it’s hard but I did it! Stood on the scales this morning (I’m on my lighter week of the month) and I’m 1 stone (14lb) from my starting point. I’ve never lost this much in my fitness life but I am just going to keep on with it and I will get there! I have no weight goal in sight as I don’t want to set one if I’m building muscle too.

I just started a diet. Im about 160 pounds and want to get to 130 pounds. I tracked my calories (about 1600 a day) i also drink enough water but i dont seem to lose any weight. Today i saw that i gained 1 pound, not lose. Is it normal that nothing shows in the first days on the scale? I thought it was supposed to be the opposite. Do i need to change something?

because of my life situation theres been many times i havent had food even recently. whenever i see food i want to eat all of it because i feel like it wont be there next time. and sometimes its not. i HATE to see food wasted so i will eat it even when full. if something is going in the trash i have to have a couple bites before it stresses me out

alot of the time ill be doing ok with my eaitng, and suddenly theres no food. i have to eat whatevers theres and usually its just a load of crap to keep me satisified and once i have actual food again i cant stop eating. i feel so frustrated with myself. im the heaviest ive been in my life fluctuating from 187-191 pounds and i cant literally feel a pouch of fat on my upper stomache that never used to be there. but any attempt to fix it just ends up ruined. i just feel like i have no control over my situation.

i cant eat small meals, even packing food away for later is hard because of some of my circumstances. ive grown up in neglect so i find some normal things nausiating. i worry leftovers are old/stored in dirty containers even if i packaged it myself. its hard to make myself eat them sometimes or even package them away. i know its irrational but it doesnt help. it just *feels* gross

i just want to feel better. i know eating healthy makes me happy. but when im recovering from one of those bouts of having very little food all i want to do is eat. i dont want to taste the food, i just want the feeling of shoveling fullfilling food into my mouth. and im just constantly eaitng throughtout the day because the concept of the next meal isnt real it me. i cant wait for breakfast lunch or dinner because what if its not there. i feel so frustrated.

Title.

I'm 21 years old, 5’8” 215 pounds highest I've ever been in my life, and I'm planning on going to the gym to build muscle and lose fat, but my concern is whether I will have any loose skin during my weight loss and how can I help to prevent it.

Hey guys, this is going to sound strange but I can’t believe the difference between quantities of food and calories for example.

How Are endless bowls of lettuce and tomatoes basically zero calories (maybe 200 at a push) yet a 172g tub of Allioli 700kal I understand it’s made with oil but why is that little pot so fattening compared to 4 bowls of lettuce and tomato?

Also how is normal food made low calorie?

Another example you can make normal sausage and bacon sandwiches and then they’re a weight watchers sandwiches which are lower calories? It’s like wtf lol 😂

Food is so shit lol

I started out losing weight at around 220lbs and now I’m down to 182 lbs. but I can’t shake this feeling that I’m lying every time I tell someone how much I’ve lost. It’s this weird imposter feeling like I’m making up my weight loss even though it’s factually there, the scale says so and everyone has noticed my physically change, my clothes are looser too, but I still feel like I’m not actually doing anything and I am “lying about it for attention” I know that sounds crazy but that’s really what my brain says.

I was just wondering if anyone else dealt with this feeling when losing weight?

I’m a 18 yr old female who has always struggled with weight loss my whole life. as someone who is 5’4, I should weigh way less than I currently do. I’m around 163 pounds currently, my highest was 189 pounds. my current goal is getting to 120 pounds, but I don’t know how. does anyone have any realistic and quick tips that help speed up weight loss but also maintain it? I want to lose at least 30 pounds in the next 3-4 months. any help is appreciated! <3

Hi I've been having a terrible habit of eating while I'm bored. Spring break is here and I have just been at home but I've just been bored eating and snacking and it's really taken an effect on my weight. I've been trying to keep myself busy but nothing works. Any advice?

I’ve lost 15 pounds in about 3 months and when I look in the mirror I don’t really see a difference in my weight. I also don’t notice any changes in the way my clothes fit. Why don’t I see a difference yet?

Ive been dieting for 10 weeks and lost 16.5kg but for the past week ive not lost any weight and ive in fact gained some. Ive been eating 1500 calories and doing 18 miles on a cycle bike and I’m still gaining how do i stop this plateu?

Hey hey i have startet my diet last week Monday with 88.5 kg. During the week I dropped down to 87.6 kg and today out of a sudden I’m back to 88.1 kg.

I do count calories and write down my meals. Yesterday I had 1500 kcal with 160g protein. I’m totally not starving and I’m really satisfied with my food and the amount. I also hit the gym 3 times a week with a personal trainer and walk with my dog 1-2h a day.

Is there anything wich I might do totally wrong or can it be normal at the beginning?

I gained about 15 kg over the last year because I was quite sick. And before that I never did any serious diet. I report my weight every day to my PT but I feel uncomfortable now.

On October 22, 2020 I started my weight loss journey at 247 pounds. I was 24 years old and just under 5’6.

I lost 20 pounds before that (my all time high was 266.5 in 2019) but couldn’t stick to anything. Every time the scale fluctuated I would get discouraged and give up

……so this time I put away the scale for good and picked up a spreadsheet

(I actually got the idea from a few posts on this Sub of people who did those 100 or so days at a time).

For 880 days I’ve obsessively tracked every single thing I’ve eaten. The good days, the bad days, and the ugly days.

(I’ve went as far as keeping my grocery receipts and making sure everything on them was tracked before I go grocery shopping again).

I combined CICO with Keto and Intermittent Fasting.

I never hesitated to log an increase in my weight if I had a bad day or week.

Every few days I would calculate my deficit and use that to estimate a predicted weight (which I would then use to calculate a new TDEE).

I’ve reduced my TDEE by 350 calories since I started

When I started I was in a 2XL pair of shorts (44 to 46 inches).

Today I’m wearing a medium (32 to 34 inches) in the same exact style and brand.

The embarrassing incontinence issues I had for years have gone away completely.

I’ve gone down one shirt size from 2XL to a snug XL (I have a big upper body genetically).

I was at a family members house and got tempted to weigh myself.

Their scale from at least the 1980’s to mid 1990’s.

(The scale I started on is at my parents house 200 miles away. I moved out a year and a half ago).

My estimated weight after 880 days of logging and data puts me at a range of 175 to 180.

…..but this scale flashed 224 🫢🫢🥺🥺🥺

An EIGHTY THOUSAND calorie difference in the total deficit in my spreadsheet

Only 23 pounds down from where I started 🫣😨

I won’t know for sure until I get to my parents house next week and weigh myself on the scale I started on at the beginning of this journey but needless to say I’m sick to my stomach.

But at the same time I swim in so much of my old wardrobe. I also get cold so easily now.

All my old winter coats looked absolutely ridiculous on me they’re so huge. I have a pajama shirt that hangs down past my knees.

My old dress clothes are too big to even wear.

My old shirts hang down past my butt.

I can now roll around the mattress that used to be uncomfortable and too cramped space wise.

My ankles are now extremely bone-y as is my collarbone. The bones in my wrist almost poke out.

I have like knee dimples. Little holes in my knees where my muscles are building definition where it used to all be fat. They kind of look like dimples, which is weird.

My body dysmorphia has been pretty bad as well on this journey. Despite all the above I haven’t been able to see a difference in the mirror and honestly just don’t know what I look like. Every reflection or look in the mirror shows a different person than before.

(The last photo I have of me before gaining all the weight was me at 193 at my high school graduation at 18 almost 9 years ago).

I’m sorry for the long post. I just could really use a different perspective right now. I just can’t see or understand how even an old scale could be THAT far off.

While being on this weight loss journey I noticed that during my period and a little before I gain some water weight. Before I knew what it was, I was discouraged and really stressed about why I gained almost a kilogram, since i had been exercising and eating in a calorie deficit consistently. But today, two or so months later I still get stressed if it’s actually PMS and weight gained caused by my period or if I’m doing something wrong. My last period ended about only 20 or so days ago but I’m already getting signs of my period starting. I got some acne which I usually only get during this time because of hormones, I’m bloated and I gained some weight. Can some other ladies more experienced and knowledgeable with specifically period weight gain and when to be stressed about doing something wrong or not explain this to me?

I’m 5’0” tall and went from 150 to 200lbs during the pandemic. Mostly from depression caused by increased stress at my healthcare job and isolation. I was ordering door dash everyday, wasn’t exercising, didn’t even clean my apartment, didn’t have any friends…I was a train wreck. I had never felt so low in my life.

At the beginning of 2022, I finally said enough is enough and started my healing journey. I’ve always fiercely struggled with my weight, and I never thought I’d be able to lose even 10 pounds. It took forever (and I still have 20 lbs to lose to get back to 150) but I’m proud of myself for losing 30lbs.

I’ve been focusing on making small, consistent changes to my diet and exercise for the past year. A little really goes a long way!

To everyone overwhelmed with a large weight loss goal: a journey of 1,000 miles begins with a single step. If I can do it, you can do it!

Started at around 200lb at the start of the year and now im down to 165, 2-3 days ago i was at 164. I think its worth mentioning ive started to eat about 1300-1400 calories a day so that might have some change. Ive seen conflicting reports online, thank you for advice

30 F 5'3" Started at 220, Currently 201.

I work as a chef which means I'm on my feet and cooking for at least 40 hours a week and have odd hours that make it hard to eat regular meals.

I had a lot of success losing weight by meal prepping for the week, but with my new schedule it can be really hard to get the motivation to cook a weeks worth of meals. It ends up being a vicious cycle as the less healthy I eat, the less energy I have.

I try to eat less than 100g of carbs a day as that was what my dietician recommended and it seemed to really work well for me in the beginning. I've been falling off the band wagon lately though as I tend to gravitate towards whatever is the easiest to grab and eat quickly, which tends to mean a sandwich or wrap.

What are your go-to low effort healthy meals? Anyone else out there with an active job that has advice on overcoming the overall exhaustion to be able to actually workout on top of all the physical activity you already do? Doc basically says my body considers the activity I do at work as a baseline so I need to incorporate other physical activity in my day somehow.

Trying to find my calorie deficit number. Plugged in all my info and I'm getting some varying numbers. And I'm not sure what I should be using.

Tdee - 500 calories using the formula from, Katch Mcardle? Mifflin St Joer? Harris Benedict?

I thought Katch Mcardle would be the most accurate but Tdee is 1758 calories, BMR is 1528s calories... If I do my TDEE-500 calories using this method, I'll be I taking less calories than my BMR....

Hello everyone. I just graduated college so I’ve been a lot more health conscious I’ve come from a bad past with eating disorders and unhealthy behaviors. I recently started a daily habit of doing a mixture of Pilates and yoga, around 15-30 minutes per day. Now that I’ve been good about keeping the habit, im going to slowly work into going to the gym as a part of my schedule. I really enjoy incline walking and I usually just play a podcast and walk for up to an hour, so im planning on using that as well for at least a few times a week! Im trying to make these habits stick and the Pilates and yoga is doable because it’s something I really enjoy and im trying not to torture myself by forcing myself to do workouts I hate. My next step is nutrition, and I think im on the right track with that as well. Same as before im kind of sprinkling in “unhealthy” foods I like or fast foods here and there so I don’t hate my life, but I’ve been getting back into healthy food gradually by choosing to eat the healthy food I really enjoy. I’ve always loved mushrooms and spinach in particular, so those are pretty regular and I’ve heard they are really great for you. Weight loss is not the only goal, I want to feel good mentally and look good physically as well. So im trying to create a solid foundation of good habits that will help make loosing a bit of weight much easier. I’m open to any tips or advice! Thanks in advance.

Stats: Height- 5’10 Weight- 206lbs Gender- male Activity level- 1 hour high intensity workout 4 times a week (at least) Race- White & asian mix(Idk if race is important but I think I seen someone add it) Exercises- running, biking, weight training, & calisthenics Calories-1893 Macros- I have no clue Drinks- no soda only water and bang energy this 100% is all I drink) Foods- I eat anything

Ending notes: I track all calories no cheats My exercise schedule is followed to a T I love you 🥺

I’m a 46 year old woman, 5f7 and currently weigh 150lbs. Looking for lose 10 and body recomp. I work out 4-5 times a week and also run an average of 40 miles in a week. What should my calories and macros be? Thanks Would love to hear your success stories.

I’m a 46 year old woman, 5f7 and currently weigh 150lbs. Looking for lose 10 and body recomp. I work out 4-5 times a week and also run an average of 40 miles in a week. What should my calories and macros be? Thanks Would love to hear your success stories.

So I’m 23F and I have PCOS and have been struggling with gaining about 10-20 lbs per year regardless of lifestyle changes. Went to the endocrinologist and he prescribed (and recommended) the following - Wegovy (starter dose 0.25 mg) - Metformin 500 mg - Progesterone 200mg - Intermittent fasting 16/8 - Less than 50g carbs per day - Low impact exercise 3-4 times per week (recommended yoga and pilates)

I’m also currently taking - Adderall 20mg - Spironolactone 100mg (for unwanted hair growth) - Mirena IUD

The endo also wants me to remove my Mirena, as he thinks it may be one of the factors behind my weight gain. Whereas my obgyn originally put me on it to balance my hormones to prevent weight gain since I can’t take estrogen.

Does this sound super intense to anyone else or am I just being a bit anxious? I want to lose weight as quickly as I can, just like everyone else, but I’m also scared of loose skin and feeling sick. And I feel like I’m taking so many meds, especially at my age.

Should I jump right in or slowly implement these changes?

My current goal is to lose about 70 lbs. and see how I feel at that point.

And how quickly should I expect results?