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Hello, To give you some context, here’s a quick summary: I’m a 32-year-old male. Over the last two and a half years, I’ve gone from 120 kg to 88 kg, while also building muscle through three strength training sessions and one HIIT session per week.

I’ve been tracking my calories for over a year, so I know my data is reliable. My maintenance level is around 2,750 kcal, with a macro breakdown of 1.8g of protein and 0.8g of fat per kg of body weight, a low-glycemic-index diet, etc.

For the past three weeks, my weight has been steadily climbing, even though I’ve been lowering my caloric intake—I’m up about 1.5 kg.

I started by dropping to 2,600 kcal, then 2,500, and now I’m at 2,400 kcal—yet every morning, the scale shows a higher number. Meanwhile, my performance in the gym has remained stable or even improved slightly.

Honestly, I’m discouraged; I feel like throwing in the towel and ending up regaining all the weight I’ve lost. My goal is to reach 86 kg, but right now, the whole process just feels exhausting.

I’m trying to lose weight and I’m confused about how calories and meal timing work.
For example, if I eat oats at 8 AM and then eat 3 eggs with roti at 11 AM, will that affect my weight loss? Does it matter that I’m eating two meals in the morning, or is weight loss more about my overall calorie intake and the type of food I eat? Since i don’t get time for lunch cause of my shitty college timing ! If I eat healthy, clean foods and stay mindful of my calories, can I still lose weight while eating breakfast early and having another meal a few hours later?
I’m trying to understand whether what I eat, how much I eat, or when I eat matters most for weight loss.

Hi team Euro accountability, I hope you’re all well! For anyone new who wants to join today, this is a daily post where you can track your goals, keep yourself accountable, get support and have a chat with friendly people at times that are convenient for European time zones.

Check-in daily, weekly, or whatever works best for you. It’s never the wrong time to join! Anyone and everyone are welcome! Tell us about yourself and let's continue supporting each other. Let us know how your day is going, or, if you're checking in early, how your yesterday went! Share your victories, rants, problems, NSVs, SVs, we are here!

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I have a week free trial that I started today and had a really good time. I’m 227lbs and considered obese (def got a fat belly going on). I mostly just want to know if anyone has lost weight from it?

I used to go to Planet Fitness and lost 65lbs in 6 months and also ate 1500 calories a day but this time I don’t want to count calories because I get really neurotic about it and obsessive, I plan to cut my meals in half instead. Planet Fitness and regular gyms are way too boring for me and I can’t stand figuring out my own things to do, I feel like when I go to PF I just go and stare at the clock most of the time but today I actually had fun working out

47m/5'9/436. Lately i just cant find anything that works. I am currently not able to workout as i have a knee injury that prevents me from going more than 10-15 minutes at a time walking. So i know that is part of it. I doing a high protein lower carb diet for the most part. Most days I eat anywhere between 1.5k-2k calories. I was over 600lbs in 2018, got down to 340 by about 2023 and then broke an ankle and have slowly ballooned back up. Nothing I have done seems to work anymore. Before my knee injury it was just work out more. Diet went from one thing to another and i just kept gaining. Look I know at my size and age im a heart attack waiting to happen but ffs im just tired of CONSTANTLY fighting my weight. Came across this sub randomly for the first time in a long time and juts wanted to post. Not sure if i am looking for help, encouragement, tell me ima fat ass and just fning do it, i know im just tired. Thats all I got. Thanks.

I’ve lost and regained weight several times over the years but this is the first time it’s like “oh shit I get it” and… it’s actually clicking this time

Things like “it’s a lifestyle change not a diet” and “you can’t outrun a bad diet” or “follow your hunger cues” kinda felt like bland platitudes before?

Like not offensive; I’ve always understood CICO just fine, but also ultimately kind of pointless.

I’d more or less grimly diet my way down to a goal weight and then it’d creep back up when something didn’t go my way.

One thing I realized is that all my previous weight loss attempts have been largely about what other people wanted/expected. Some dumb fucking man, a lot of the time, tbh lol

But this time it’s about what I want and idk, it’s surprisingly easy this time. I’ve lost 30 lbs since May and this is the first time I’ve even talked about it to anyone at all.

anyway, idk if that helps anyone. If I had to suggest anything to my past self, it’d be to really imagine what it would feel like to be at my ideal weight. Not whether someone would be impressed or if I’d look good in those pants or if I’d be less embarrassed to be seen at the pool in July. (And certainly don’t try to be motivated by some sense of duty to extend my lifespan bc sometimes, that sounds like a curse lmao)

But imagine purely the physical experience of it. How would it feel to be in that body? Lighter, freer, more comfortable in motion?

At some point I realized I don’t care as much about how I look as I do about how I feel, and I simply feel physically better as I lose. How did I not really internalize this before lol

26F/ 5'8/ 289 lbs.

The goal is to lose about 100 pounds. Im only a couple days in and im struggling, I like food too much I guess. Im still staying in a deficit, and we've been going to the gym and walking for an hour on a treadmill (about 3 miles) which isnt crazy, but I've delt with some mental/physical health challenges over the past few years and didnt move much, so its a good start.

Ive been doing some reading and im scared that im simply not going to lose weigh, and that I'm just going to be a ball of lard forever. Especially considering most of it was put on because of medications. I feel like I need to starve myself of go on a GLP-1. Which, the first option isnt healthy and the second is too expensive for me, as well as not ideal.

But im also scared ill give up if I dont start seeing a significant change.

I struggle with my food choices as im, admittedly, a little bit of a picky eater. My doctor says to eat what sounds good in moderation, but im struggling with that.

Any and all advice is appreciated, as well as reccomendations for some other workout things that could help.

For context I have pcos so I think its the carbs in my meals but lets start (and my fam is prone to obesity but I wanna lose anyways and im also gluten intolerant )

Breakfeast : Coffee with lots of creamer (oatmilk lactose intolerance , i can't seem to give it up pls I'll stop eating any carbs just not the creamer )

And isually a sandwich with dairy free cheese and ham and mayo and overnight oats with granola and honey and banana

Lunch : a slice of pizza

Dinner : 2 plates of ground turkey with no carbs just lots of sour cream and cheese

Am i cooked 😭

Context : light activity, 5'4 and 153

Edit : im going to be drinking black coffee no creamer now 😔

Hi everyone, I’m looking for honest experiences from women who have lost around 30–40 lbs, especially in their 30s.

I’m 34F, 5’4, currently around 154 lbs. I gained about 35 lbs to get my cycle back after years of under-eating and over-exercising. I’m grateful my cycle are consistent for the past year, but my confidence has honestly been at an all-time low and I really struggle with how I look right now.

I used to be around 124 lbs and my goal is to get back to around 120–130 lbs. I’m extremely worried about skin laxity after losing the weight, especially in my breasts, stomach, arms, thighs, and face/chin area. I’m not talking about major loose skin, but more looking softer, less firm, and crepey.

I’ve been lifting consistently since July 4x week, eating at least 130g protein daily, taking a collagen supplement, staying hydrated, and trying to lose slowly while preserving muscle.

I would really love to hear from women with similar stats who have gone through a 30–40 lb weight loss. How did your skin actually turn out? Was it better or worse than you expected? Did it improve after maintaining your weight for a while?

I know genetics play a huge role, but I’ve been worrying about this constantly and would really appreciate realistic experiences. Thank you 💙

HI! for reference I’m 26F, 70kg & 168cm tall. I am overall quite well proportioned.

I have struggled with consistant eating and exercising for the past 10 years. At 16 I weighed 58kg and gained weight as I got older and have yo-yoed between weights for years. I have gained about 8kg in about 7 months for a variety of reasons and really want to lose overall weight.

I specifically want to lose fat & gain muscle. I’ve heard the best way to do this is a maintenance or surplus but I’m not entirely sure? Should I focus on a calorie deficit first to lose fat then work my way up in calories to a maintenance to gain muscle?

Ontop of that I really struggle to workout my daily colories. I understand my BMI, however I have a job where I stand 8 hours a day, mainly moving my upper body around. I also go for a 45 minute walk most days. Not currently weight lifting but will be starting.

How do I measure my maintenance here? I asked ChatGPT and it said around 2400 which sounds extremely high, I usually go to 1500 when I want to lose weight but as I’ve said I’ve struggled with slightly disordered eating and bad habits for ages and find I’m always too tired to excercise

Any tips? Really want to do this right and make a good sustainable habit out of exercising but want to make sure I’m not wasting my time by eating the wrong amount!

Thank you :)

okay guys i know this might sound stupid. i know cheat days where you eat a surplus, might erase your entire deficit for the week if you’re not careful. and i’ve heard the “cheat meal” argument as well compared to cheat days. if your cheat day, while on an extreme cut is just your maintenance calories, will that erase your progress for the week and lead to weight gain instead of loss over time? if one day a week i am setting aside as a maintenance day, will that slow weight loss drastically? or make your deficit for the week leading up kind of unnecessary?

Hello Y'all,

I am just shy of 1 year since hitting my weight loss journey head-on, and have worked my way down from 594lb to 369lb (-225). This is ~0.93% of my starting weight per week, accounting for the scale going down over time. I couldn't be more happy for the progress, but I've hit my first prolonged slump where motivation just hasn't been there and my diet hasn't been up to my standard over the last ~10 days. I'm back into the swing of things, but am looking for advice on ways others have looked at long weight-loss journeys. It feels like I have swam up from Marianas Trench and found myself at the foot of Everest.. I've shown myself that I can David-Goggins this and show self-discipline, but I'm a year in and still have a long road ahead. The scale doesn't move as fast as it once did, and milestones are less frequent.

How do I put my recent successes in the rear mirror and focus on the next week, next month, next year?

Edit: To give context, I am 23m/6'4 with a very rough goal of 240lb

I’ll be seeing a dietitian this week for the first time. I’m 24F/5’4/175lb and aiming to be 120lb-140lb. I was able to lose 60lb from July ‘25 to April 25’ and did a few months of maintenance and now have had problems with motivation. A few months ago I denied using a GLP1 when offered by my Dr and I asked to see a dietitian instead.

Firstly, what should I be asking? I honestly have no idea what to expect and haven’t put much thought into it because I’ve been extremely busy and the request to see one was put in months ago, so it hasn’t really been on my mind.

I tend to forget to ask medical professionals important questions and end up talking about other things. I’d rather not have my appointment be unhelpful and waste anyones time so I’d appreciate what I should be looking for and asking about.

Thank you!

i feel like im not a very strict person in nature. i cant hold myself to much and i basically do whats within reasonable convenience(though id say that stretches beyond what most would consider such). but when given a 3rd party, i often or not feel necessitated to obligate myself to the standards they hold me to. doesnt have to be army general levels of motivation and conviction but if they simply ask and are consistent in asking i hold myself to that said standard. i know jobs exist for something like it but to clarify i really just want someone to pay where i can basically text a list of what i ate by the end of a day and they just relay back to me on it. i get my base line activity/exercise in through my own personal schedule, my biggest issue by far is over eating. something i used to be able to do without consequence when i was in sports but now that i dont have the time for as much sports i was doing, this is the solution im looking for. i did think of a accountability buddy i could maybe lose weight alongside with but circumstances dont appear to be allowing for that so here we are lol. lmk

Anyone else have this issue? I’m currently down 130lbs from my highest weight, sitting at 6’0 170lbs and some days I’ll look in the mirror and feel I’m looking decent, and literally that same day I can look in the mirror and think I’ve got a ton of weight left to lose. It can be with photos also, my buddy took a photo of me last week and I was like…who the hell is that guy, it doesn’t look like what I see in the mirror at all. At this point it’s mainly in my face, not sure if it’s to do with water retention, or it’s literally just in my head.

Tl;dr - vegan content creators who focus on protein without mentioning any other macros because they think that tracking kcal is a sign of disordered eating are a bane of my 5’1 existence, because their “30g protein” recipes are also 800-1000kcal per serving, which is like 70% of my daily limit.

——

I’m vegetarian with mild lactose intolerance so I end up eating a lot of vegan food. I follow a lot of vegan content creators for meal ideas. But I am getting exhausted by the current trend of "protein maxxing" paired with a hostility toward calorie counting.

My tested resting metabolic rate is around 1350 kcal. My dietician has advised me to stay in a 1200-1400 kcal range, and this is not easy because I’m used to eating closer to 1800-2000 kcal. Hence why I’ve been tracking meticulously because I can’t eat “intuitively”. I also want to prioritise protein to stay full longer, which has been hard because I’m Indian and our vegetarian diet is very carb-heavy. And I want this to be sustainable because most “healthy” recipes don’t taste that good to me and I can’t keep eating that for the rest of my life.

But so many content creators (that aren’t health or diet recipes focused) push the narrative that any calorie tracking is a one-way ticket to developing a disorder, they completely omit calorie estimates from their recipes while focusing solely on the protein number. And when you actually audit some of these "30g protein per serving" vegan recipes, they are wild! Multiple cans of coconut milk, beans, several tablespoons of nut butters, “generous” drizzles of olive oil etc. All incredibly calorie-dense foods. One creator recently posted a video about meals with “over 30g of protein”, but one of the meals she made was over 1000 kcal per serving (39g protein).

For someone my size (5’1), eating meals like that means blowing most of entire day's limit in one go. I can easily get 25 to 30g of protein from a scoop of vegan pea protein powder for under 200-250 kcal. Hitting that via calorie-dense whole-food fats and legumes alone requires an insane portion size that I simply cannot do on a deficit without resorting to OMAD or similar. It’s more sustainable for me to just add a scoop of protein powder to my dal.

To top it off, when these content creators get comments about this, the response usually is that food is fuel and people should be moving enough to sustain eating these meals 3x a day. Look, I WANT to be active, but I also have a full-time demanding job, and an hour at the gym burns maybe 500 kcal at best. I can't live in the gym, and this rhetoric completely erases people with disabilities or mobility limitations who literally cannot just "move more" to offset a 3000kcal day. This is why I track in the first place!

I'm a great cook, but weighing and logging every single ingredient gets tedious. The whole point of using someone else's pre-built protein-forward recipe is to outsource the mental load so I can just relax. Instead, because so many of them refuse to include calorie breakdowns I have to log every single gram of the ingredients just to make sure I won't blow my entire daily limit on a single lunch, which totally defeats the purpose of using a recipe in the first place.

I'm vegetarian, so I do have the luxury of using Greek yogurt, eggs, and whey to bridge the gap. Which makes it even harder to understand how strict vegans manage this without eating massive surpluses or using supplements. Why is it so bad to just include calorie totals alongside a healthy disclaimer, or suggest adding a clean protein supplement instead of burying 30g of protein inside a 800-1000 kcal bomb?

With this logic I could label a pepperoni pizza a great “high-protein meal” because it contains like 40g+ of protein.

Either include all nutrition info + macros, or don’t include anything.

I don’t think I can submit photos on here but September 25th I was 100.3 pounds. September 28th it jumped up to 103.5 pounds. My weight went back down to 102.8 pounds October 18th but after that it’s been above 104. My jeans are still very baggy. I sent a picture of me in my jeans in July when I was 101.8 and now and asked her which one I looked skinnier in. She said I looked more fuller and healthier in the picture I weighed less in. She was genuinely surprised and said maybe the baggy jeans I was wearing made me look thinner but I was wearing the same jeans at the same angle I recorded the first picture in. My weight fluctuates a lot but never this much. In another photo, I was 100.8 or around 100 pounds. In the same jeans and the same angle, I look as small as I did when I was 100.8. My jeans even look baggier. Should I be concerned about this? I’ve been eating more protein as of late but not that much. Since August, I’ve been walking 3-5 miles a school day and doing the treadmill at an incline of 6 for 3.8 mph for about 15-30 minutes. With the weight gain, I assumed my body got used to walking so I switched to walking less at school and focusing on 9 incline and 3.8 mph after school for 30 minutes (this is a very new routine) I don’t know what is going on.

After neglecting my body for years, I’m finally making changes to live a healthier life by counting calories and taking daily walks. I’m so proud to say that I’m finally actually LOSING weight. This morning I weighed in to see I have lost 4 lbs so far! I know it isn’t much compared to the total amount I want to lose (~120 lbs), and it hasn’t been that long either, but after gaining constantly it is such a relief to see the number go down.

Unfortunately, though, I have become a bit taken with weighing myself a few times a day, which I know doesn’t help me. I think I’m so excited about my new habits that I believe the scale will magically change to a lower weight within a couple of hours, or I want to make sure that I haven’t gone back up. I know fluctuation is normal, but how do I prevent myself from feeling disappointed when it happens? How can I keep myself from constantly checking when I’m feeling so excited? Thanks :)

Context: I am 32F, 5’9”. I lost 28kg (62lbs) in 2018-2019 and have managed to keep it off since, and now I hover between 58kg and 60kg (128-132lbs).

My issue is that I am sick of tracking. I’m scared to stop, but it makes me miserable. It’s tedious and takes up so much time. I stopped tracking for a week around my birthday in August and felt happier and lighter (mentally). I did not gain weight that week. But I’m scared to stop for longer.

I actually think I should probably gain a little bit as I would like a bit more muscle. I do strength train 3 times a week and have seen progress since I’ve started but maybe eating more would help me look stronger. I do eat 90-130g protein a day.

Tips on how to stop tracking without freaking out? I’m scared of going above 60kg.

I’m 31F 245lbs wanting to build strength. I’ve lost 35lbs through calorie deficit, and although that’s working for me, I can tell I’m losing muscle too. I really want to get into strength training, but the decision fatigue is REAL. The idea of going somewhere and receiving a structured workout is super appealing to me. Orangetheory is not as expensive as personal training in my area, but it’s more hands-on than navigating a gym myself.

That said, I find the idea of my heart rate being known by others during my workout sort of invasive, especially being heavier than others. But I know that’s the point… has anyone tried it before, especially around the beginning of your weight loss journey? What was your experience like?

Thank you!!

Edit: wow, I wasn’t expecting so much input! Thank you all for your perspectives. I think I’ll give it a shot!!

Hi, never posted here before. Planning on starting another attempt to lose weight with two of my brothers very soon.

I'm obese and would like to retain as much of my muscle mass as possible, ideally building on it as I'm going.

Currently 335.4lbs/152.1kg

Estimated body fat at 40% or higher

Long-term goal in the next two years or so is 200lbs with ideally 20-25% body fat, then I'll re-assess from there if I'm content or want to try pushing further.

My current estimated lean mass is around that, in the ballpark of 201lbs/91kg based on my latest attempt to measure it. Going by that and shooting for around where protein benefits supposedly hit diminishing returns(1.6g/kg?), this would put my daily protein goal at ~145g/day.

If I'm taking into account the goal BF though, I'm aiming for lean mass to be hanging around 160lbs/72.6kg. That'd bring the protein goal to something like 116g/day.

Rounding aside, do these numbers check out? I plan on pushing myself into a 500-1,000cal deficit, so I'm trying to make sure I allocate enough of my allowance (2,069-2,437) to protein before I sort out my fat and fiber needs. I plan to re-assess these figures every 12-16 weeks/3-4 months as I hopefully bring my calories needed down.

I'm 24M, 184 cm. I’ve gone from 109 kg to 90 kg, and my body fat has dropped from ~40% to ~29%.

The problem is that I barely feel different at all. I know losing 19 kg is objectively a lot, but I still look very obviously fat. I still have a large beer belly, a double chin and my waist is a mess.

I’m supposedly only about 5.6 kg away from crossing into a normal BMI and going under 25% body fat. 5.6 kg is still a decent amount, but it’s only about a third of what I’ve already lost.

Could those last 5-6 kg make a disproportionately large visual difference? Or would I likely still look noticeably overweight at 25% body fat and need to lose considerably more before I actually look “normal”?

I’m 6’3”, 42 years old and under 300 lbs for the first time in 4 years. I feel great physically. I’m working really hard. I have been back on it this year watching what I eat and making changes. The last couple months I have really locked in. I haven’t drank alcohol in 58 days, eating clean and lifting weights 4/5 days a week. I’m down 48.5 lbs. I should be proud of myself, but all I see is the progress that I lost.

I was always a bigger guy, I lost weight in my 20s and got down to 208. The smallest I have been as an adult.
Over the years life has happened marriage, divorce, 2 beautiful daughters career changes, and I have slowly put the weight back on.

I see pictures of myself from before and can’t help but think about the progress that I have lost. How I let myself go?
I’m starting to get recognition for the weight loss, little comments here and there from coworkers, friends.
But it doesn’t really do anything for me. I still think “Well this wouldn’t have been a thing if you didn’t put on the weight in the first place.

Has anyone else experienced this?
How do you deal with it?

I was in a calorie deficit last year and excercising a lot and lost a ton of weight, I went overboard - I was at 40kg. Now I'm at 50kg, so much healthier, and I'm consistently working out (swimming 2xweek + calisthenics 3xweek) hydration levels are good, etc.

However, no matter how thin or toned I am, I seem to store most of my fat in the "saddlebags" area and it's impossible to lose. I know you can't spot reduce fat, but I am at a loss on how to get rid of it since calorie deficit and losing weight doesn't work - I just lose fat everywhere else and not there. Is there any realistic alternative to liposuccion for this?