Hi all, first post here.

The best money I've spent all year was on a walking pad. I bought a cheap one several months ago and it's been such an easy way to get my steps in as someone who doesn't like just going out and walking nowhere. I set it up next to a shelf and put one of those bendy arm clamps on the shelf to hold up my phone, tablet or switch. It's became my favorite way to unwind.

Want to watch netflix? Do it while walking. Listen to a podcast? Do it while walking. Doom scroll? Walking. Gaming session? Walking. Don't want to get dressed? Walk in pyjamas. Heck, walk in underwear if you want. Feeling low/ill/drained to do strength training? A couple of hours of netflix & walk is better than nothing. An hour or two can easily slip by without feeling like I've made any efford while doing the same things I usually do to unwind, and it feels more enjoyable to spend time on it because it's doing something beneficial while doing fun things.

10/10 do reccomend. Not even necessarily for weight loss but just to improve your health if you have a sedentary job and hobbies. Great little investment. Just keep something over it if you have cats, the texture of the belt makes for an irresistible scratching post 🙄

Hadn't seen anyone talk about this anywhere, nor had I experienced it in the past. I grew up my whole life chubby/fat, and was always subconsciously sucking in my stomach while breathing. Decided to make a change almost a year ago, and lost about 25kg as of now, i've reached a point where I dont really have to suck in my stomach while breathing. I have some rib flare, which i've seen is a mix of both genetics and bad breathing practice, and I have to say trying to breathe while letting my stomach go makes me feel like i'm doing it wrong. What a strange feeling... Anyone else had a similar experience with this? I'm sure in no time it's gonna be as natural as it was breathing sucking in, but it's just so freaking bizarre.

I am SHOCKED at the amount of discourse I see on this sub from people straight up dismissing exercise. There is so much misinformation posted on this sub over the last 6-months.

I constantly see people talking about needing to be on low calories for the rest of their lives and I just don’t know where this is driven from. I would like to know, because exercise hygiene is at an all time low it seems.

Yes, exercise is not great on its own for weight loss. However, exercise is still rated as one of the best tools for weight management. As in, once you’ve lost the weight developing a healthy relationship with exercise is still the best way to keep weight off long term.

It’s also just phenomenal for your physical and mental health.

Exercise is still the number one biggest predictor of long-term weight maintenance.

I cannot hear another woman complain about being petite and not being able to ever eat joyfully again. Life does not have to be like this. There are plenty of trainers that are genuinely incredible and go beyond your standard PT. Find one of those and learn about your body, weight maintenance, and how to live a life without calorie counting.

You don’t have to give yourself a life sentence of low calories.

(Of course, it’s much harder if you are physically unable to exercise or have a disability that is preventing you from doing so. This doesn’t apply to you, and you know what you’re capable of etc).

I decided to start calorie tracking to track my macros and lose a bit of excess fat I’ve gained from my knee surgery. Before I started tracking, I would always feel like i didn’t eat that much but still gained weight. I’d snack a ton and eat low quality meals. Ever since tracking, I’ve been cooking at least twice a day, including veggies in every meal, and the food I make is genuinely delicious, even if it’s low calorie. I still use butter, cheese, cream, etc. I just measure how much I use. I’m staying under 1700 calories this way, and hitting my protein goal. I’m also more energized, sleep better, wake up earlier naturally, and feel satiated and food noise barely affects me (other than planning what to make for meals, lol, I think about that quite a lot). Even when I reach my goal weight, I genuinely plan to continue tracking because my diet has improved SO MUCH! I’m just a happier, healthier person now. For me, I’ve realized Calorie counting isn’t just about restriction and losing weight - especially because I can literally eat more and lose weight. I don’t crave snacks or sweets really at all, or junk foods since I’ve improved my diet. I can still eat things I like. Last night I ate a heavy lunch and had a tiramisu in the evening. Still under calorie goal. I avoided calorie counting for so long because I had seen people treat it like the devil but it has improved my quality of life so significantly in such a short amount of time.

Hello. I am new to this sub and well new to counting calories. Given my height, weight, and activity level, I was given a goal of 1400 calories a day. I’m having such a hard time staying within that. I’m a very picky eater and I am guilty of eating a lot of processed foods. The app I use has given me meal plan ideas, but none of them are seeming appetizing. I know I need to grow up, but I’m really struggling. And how do I deal with the guilt of going over my calorie limit? I’m barely fat two into counting calories and I’m scared to eat and go over that limit. I’m also worried about going out and eating where I know the calories are going to be through the roof. I don’t want to cut everything bad out, but I don’t know how to balance it. Anyone words of wisdom will be incredibly helpful. Thank you.

I am on a 1500 calorie diet but i use that as a limit and try to stay under it (ideally 1400-1500 realistically probably 1300 ish as i intentionally overestimate stuff as i cant weigh food at work and cant be bothered to meal prep...).

I eat a lot of vegetables and always have a salad at lunch at least (in addition to other stuff of course, generally lunch is some protein plus some cooked vegetables whatever the food court at work has that day and i also have a salad)

I tend not to really count the calories in salads specifically- i overestimate the other stuff anyway and i rationalize that it wont make a difference but im wondering if i should start tracking it? I do log the dressing if it's heavily caloric (either tahini or olive oil+lemon juice but sometimes i just do lemon juice salt and pepper) but generally not the vegetables (generally some combination of of cucumbers carrots onion lettuce cabbage and/or raw beets or maybe radish. If i dont feel like eating meat that day i will add an egg and maybe some feta cheese- these i obviously do count).

Another issue is sometimes i get random cravings if i'm hungry but am at my calorie limit- like i will really want to just eat a cucumber as-is or just a random apple. Would you allow yourself random salad cravings or should i stick to my calorie limit despite it maybe not being accurate? I am thankful at least that my cravings are low-ish in calories but i dont really want to wait for the next day sometimes...

About a month ago I started walking. I was 330 at 5'6 and couldnt get out of my own way. I started walking about I was doing about a 1 mile at 25min pace. Yesterday, without effort, completed a 1 mile walk at 19 min. When i first started walking i was absolutely exhausted and hurting when i finished. I was sore the next day, felt so down on myself and embarrassed due to being a former athlete, and then a mile was a struggle. I mean... t shirt soaked, exhausted, needed to lay down struggle.

Now i wake up every morning and these walks are more therapy then workout. I effortlessly do them and instead of focusing on my breathing and talking to myself to push to the end, im able to clear my mind, enjoy the mornings and detox.

I say this all to just show some people that as inspiring as that before and after pic your favorite influencer posted, just seeing yourself blow by a task that was once almost impossible is wayyyy more of a motivator then anything social media will show you. Trust me. I was always waiting for my "moment" to start and it wasnt until this all happened that I got truly motivated. Now im on the treadmill every day doing 2.5 mph at a 10% incline for 30 min. And while I use to do way more, That was also 150 less weight. Its all about small improvements, small steps, small victories. And if you continue to do that, the way you woke up one day and realized you were extremely out of shape and fat, will be the same thing but with realizing how much youve lost and are back in shape.

So anyone starting, just walk. Baby steps. See you at the finishline.

I've tried three different meal replacement shakes brands and I'm struggling to find one that suits me. I loved the taste and texture of the Man Shakes but I'm lactose intolerant. I had the plant based Optislim and Dukes but was disappointed to find them both grainy. My partner is also lactose intolerant but hasnt had any issues with the man shake.

The Optislim also makes me bloated, not sure about the Dukes yet as it's the first day.

I really want something I can just grab and go because my biggest struggle is my love of chocolate. That's why the meal replacement shakes were so appealing because I get a chocolate thick shake that fills me up.

I'm 5'8 20 M and i've always been large. When i was 13 i was 180 lbs and i steadily gained weight until i hit 250 lbs in high school and stayed that way till the past year. I'm back to being 180 but it has been very difficult for me to lose more weight. I've bouncing between 180 and 185 for about a month and half. I've been sticking to a 1500 calorie a day intake and getting around 10,000 steps a day. 1500 cals should be guaranteed weight loss for me plus the 10k steps. I've been thinking its because This is about the weight I was when I went through puberty and maybe that has something to do with it.

Brain: Man, you've already told me 47 times that you'll go to the gym tomorrow. What will happen then?

Me: Chill, dude, I'll start today.

Brain: You promised this on yesterday, on the day before yesterday, and most likely on previous life as well. Right now, even your dumbbells are waiting for you.

Me: Believe me this time. I'll start today, eat right, and be healthy once and for all.

Brain: Should I believe you or expect yet another "Starting Tomorrow"?

Me: Alright, I'll go definitely today.

Now me and my brain are both happy as I finally take care of myself.

Hey dudes, does your brain also make fun of you, bringing all the promises you've already made? Mine turned into a private gym coach without any salary at all. Only me and my brain argue about this kind of stuff or maybe you guys do this too?

By the way, I have some work today, but I'm not sure if I'll need to go outside for it. If I have to go out, I'll probably be too tired to go to the gym, so I'll start tomorrow instead.

This time 100% real promise... right?

Hello everyone. I haven’t hit wonderland yet and that’s okay. Still dealing with hip and knee issues that I suspect is arthritis related. Avascular Necrosis was ruled out upon getting the MRI results. I’ve dialed down my cardio as I’m trying to build muscle and reduce hip and knee pain. I went for a DEXA scan today. I also reviewed my Resting Metabolic Rate (RMR). It was better than I thought and I will be adjusting my calories (higher) accordingly.

I’m not as active in posting here as I used to be. I’m currently filling out applications for a second graduate degree focusing on mental health and addiction counseling. Hard to think I want to go back to school at 58 and have the belief employers will even want to hire the old guy.

I see posts here complaining about weight not coming off fast enough, or loose skin, or walking doesn’t work for weight loss. Sure parts of my body are starting to resemble a Sharpie however,I healthier, happier, and more alive than when I weighed over 430 lbs. The secret to weight loss is CICO, patience, and time. You need all three to be successful.

Recently someone asked me my secret in dropping over 200 lbs but didn’t the idea there isn’t a quick fix. The best I can tell anyone is to start sooner and don’t get discouraged. It’s 6 or 7 weeks that I’ve been in sight of Onderland. I’ll get there, just not today.

How do you guys do it?

I’m currently on a deficit and I’m consuming about 1550 calories per day (I don’t fancy disclosing my height and weight on Reddit but I’m pretty short, in my mid 20s, female and >55kg which is why it may seem a lil low) and I’m struggling a lot. ATM im going to the gym before work and getting 10k steps in everyday so overall I burn around 400 active calories per day.

Normal day would look like
Breakfast - Greek yogurt (10% fat) and a banana
Lunch - sandwich (usually with some veggie meat) with a protein shake
Dinner - tofu and rice

This pretty much seems to take me up to 1550 cals but it simply does not feel like enough.

How do you guys get through it 🥲

I am currently 5’1 111lbs (fluctuates between 110-114lbs) I’m also 23F my starting weight was 200lbs. As a short female, I was eating 1200-1300 to lose the weight that I’ve lost. I am afraid that eating normally again permanently rather than just a pause on my deficit will make me gain back any weight so I was wondering what anyone here has been doing to successfully maintain their current weight.
I also am not too sure my exact calorie needs to maintain but I’ve been eating around 1400-1800 and my weight hasn’t went up or down so far by doing this. I am short but also pretty active. I get 10-20k steps from my cleaning job and sometimes 30k steps outside on the days that I’m travelling back home or have errands to run before I get back home from work. I also go to the gym 4X a week. The main things I do in there is 30 mins incline walking on the treadmill and 30 mins stair master, which is also where my step count comes from. Also I change it up with HIIT and strength training on other days.
How many calories do you think sounds ideal for my height and lifestyle and overall stats? Any advice that has helped you not gain anything back?

I officially came down to the “overweight” category today after being in obesity class 2.
In 8 months, I lost around 40 pounds, without counting calories or tracking anything. I moved countries, started a completely new life, and somehow my body changed along with everything else.
Before this, I barely moved. Now I walk at least 10k steps every day, and it doesn’t even feel like a challenge anymore. I never thought I’d become someone who actually enjoys walking and being active.
But the biggest changes aren’t even on the scale. I feel so much better about myself. I became interested in fashion, found my personal style, and started enjoying how I look. Before, I mostly hid myself in shapeless black clothes because I didn’t feel comfortable being seen.
This isn’t just about losing weight, it feels like I finally started building a life where I actually take care of myself. I still have around the same amount of weight to lose before reaching my “normal” weight range, but honestly, I’m not even worried about it anymore.
I just wanted to share this because I’m really proud of myself

I made this post before but I wrote the wrong numbers; I fixed it now tho! And am reposting so people can see

So I've attempted to find the amount of macros I need. I'm thinking total daily calories 1405 with 119g of carbs, 118g of protein, 53g of fat.

I'm 20F, 180 pounds, somewhere between 5'1-5'4 (tho I think I'm like 5'3 just not exactly sure so I'm giving a range), and I'm currently sedentary (I don't move much). I am deciding to start walking.
Also I want to lose pounds (main goal atm), then later once I get down to my desired weight (I'm thinking 125 pounds) I will tone up and build a little bit of muscle (abs and glutes I really want, though I know to focus on my whole body. I also don't want to look too muscular).

Anyways, any opinions?, what about micros?, anything I should adjust?, is this good?, any tips?, any comments?

Hey everyone! I’m a male, currently weighing around 187.6 lbs and standing at 178 cm( 19 years old). I know I’m considered overweight, which is why I wanted to come on here and ask for some advice on losing weight and getting healthier.
My goal is to get down to around 150–155 lbs. I’m planning to officially start my journey on November 1st and continue until May 31st. I’m okay with continuing after that, but for now, I mainly want to make progress, notice a difference in my weight, and feel more comfortable with myself.
For those of you who have already started your weight loss journeys, what are some tips or hacks that have genuinely helped you? I’m hoping to go to the gym around 2–3 times a week since I’m pretty busy with work and college, but I’m willing to make changes to my diet and daily routine to see results.
I’ve also seen people online talk about drinking different teas, taking supplements or pills, and adding chia seeds to their diets. Are these things that fr help or just tiktok bait??
I’m also a little confused about how to start a calorie deficit and how to figure out how much I should be eating each day. I’m still learning, so any advice, personal experiences, or beginner-friendly tips would be greatly appreciated!
I’m really trying to work on myself, build healthier habits, and feel more myself. So please let me know anything that could be helpful. Thank you

History: Approximately 20 years ago I bought a Fitbit. I was intrigued by the walk 10,000 steps/day for weight loss. I proceeded to become obsessed with walking and tracking my calories. For 6 months, I kept my calories between 1,200-1,300 calories (except 1 day a week was a cheat day, up to 1,500-1,600 calories) and at least 15,000-17,000 steps/day. I lost 65 pounds and felt great. Except then I saw myself in the mirror I looked too thin (I wasn’t even at the ideal weight for my height). Of course I lost my motivation to continue and gained all the weight back and then some.

Over the years, I’ve tried to go back to calorie counting and walking but it never sticks.

Fast forward to today. I’m at a loss on how to lose the weight and walking. I have a desk job. I can get up and walk thru the factory, but I spend most of my day at a desk. Currently I’m 63 and 235 pounds, and really only want to lost around 40 pounds. I want to feel better, not be out of breath, and not be tired when I get home from work.

I’m not sure how to change my mindset. I can get started walking, try for a week and then I stop. Same with the calorie counting but that seems to only last for a day or two.

I guess what I’m trying to ask, does anyone have any ideas on how I can get my mind to change and not stop me before I’ve even gotten started?

I went from 230 pounds to 170 pounds, lost 60 pounds. I've done that by exercising like crazy. I typically burn 3200+ calories a day and consume about 2300 calories. Long story short, I got injured and I could no longer exercise way I used to. In a month I went from 170 to 180 pounds as my average calorie burn dropped to 2000 a day.

I tried to limit my calories to 1700 and it's so hard. Im constantly hungry. Single meal at restaurant has over 1000 calories. I see people posting saying their calorie intake is 1500 a day. How is that even possible?

EDIT I was just using restaurant food as an example, obviously dont eat out and especially eat out that heavily every day. But even eating at home, a simple spaghetti and meatball or a burrito bowl at home is like 800 calories cause i eat large portions. I guess my body still has appetite like I am still burning 3200 calories a day even though now im lot more sedentary

I'm 27M, and my estimated sedentary TDEE is around 2,300 calories per day.

When I get on the treadmill, I don't enter any information like my weight, height, or age. I just walk, and after about 2.3 miles, the treadmill says I've burned 230 calories.

My question is, are those 230 calories additional to my sedentary TDEE? For example, if my TDEE is 2,300 and I burn 230 calories walking, does that mean I've burned 2,530 calories that day?

Or does the treadmill already count calories I would've burned just by existing during that time?

I'm trying to understand how this works so I don't double-count calories. Thanks!

I'm a senior in highschool and I want to walk feeling pretty. Right now I'm 5'3 and 160lbs, I'm like 6 lbs from being obese. I guess I just want to walk and not look like a total chubster while doing it, I want to see graduation photos and be proud of who I was.

Here's the thing, healthy weightloss is a whole new ballgame for me. I want to be 130 by June but I don't really know where to start.

I think portion control is my biggest issue, I never had to because my mom was pretty strict about food, but long story short her and my dad split and I live with my dad full time and the world is my oyster when it comes to eating. I can eat whatever, whenever I want, and I guess that freedom made me really let myself go. I gained 25 lbs in this last year.

How can I improve my self control? What should I be eating? What exercises should I do?

Basically, I know what I want, just not where to start, any tips?

I learned back in May that I have pcos (at 28 yrs) and I understand why my body is the way it is a lot more now. I have previously been able to lose 60lbs, but back then I had a very active job and I had a lot of free time to manage what I was eating/doing.

A few years later I gained it all slowly back, and now my days are busy and I stuggle with sticking to anything. I would like to know if anyone has any good advice or information when it comes to weightloss with PMOS. I am struggeling so much and I feel like I wont ever be able to lose weight with how my life is atm.

I’ve been on a bit of a health kick over the last three months. The good news is I’ve managed to lose around 13kg in 13 weeks, mainly through walking and being more conscious of what I’m eating. I haven’t been counting calories, just eyeballing portions, and I haven’t cut out any particular foods. I’m still enjoying takeaways etc., which has helped make it sustainable.

Anyway, I think it’s time to get back into the gym now, so a few questions:

1. I haven’t been for well over a year. What would you recommend for my first session back to ease myself in and get the whole body moving?
2. I can commit to three days a week, which feels realistic and manageable long term. What split would you recommend, and which exercises would you include in each session to make the best use of my time? I’d prefer to focus on compound movements rather than lots of isolation work for now. Essentially, what are the most effective exercises to build a straightforward three-day routine around?
3. The other thing I’m struggling with is how to approach my food as I start weight training. I’ve obviously been in a calorie deficit to lose that much weight consistently, but I feel I’ll need to rethink my current routine of a light breakfast and one main meal a day. I also know protein will need more attention. How do I find the balance between eating enough to fuel training and recovery while staying in a deficit to lose the remaining fat? From previous experience, going to the gym makes me absolutely starving!

Seeing the weight come down has been a big motivator, so I think I’ll find it mentally challenging if that slows down or the scales temporarily go up once I start lifting. How would you manage that transition, both with food and with measuring progress? I want to build on the 13kg I’ve lost through walking and eating better, and keep moving forward in a way I can sustain.

I’m curious what everyone’s preference is if they have already eaten up to their deficit calories by the time they get out of work.
I’ve heard that people will skip dinner sometimes or pull from the next days calories or (what I’m probably going to do tonight) just eat at maintenance.
In the past I have convinced myself I was going to skip dinner because theoretically I shouldn’t need any more food in the day but this always lead me to have a giant untracked meal for dinner instead. Now I try to just accept that I will have to eat a little closer to maintenance.

What does everyone else like to do?