Weight loss support thread

[Imp]

I’ve been on a trip for 8 days now and did not bring tirzepatide because I had 2 stops and didn’t know if I could refreeze my cold packs for the 2nd location. @Lip Glossary thanks for the info re room temperature.

My last shot was 10 days ago; I’m not noticed an increase in appetite. My bathing suit was loose yesterday but when I bought it last year I feared it was too tight. Can’t give a current weight.

However I’ve been lax taking my fiber caps and was sooo constipated. I had to have 2 doses of miralax which might tip me from no poo to unlimited unstoppable poo. Seems under control now.

 

[Jacknife]

It took me like half a year but I finally managed to restart my diet and went from 196 to 189, so far weightlifting is still fine.

I can lose at least 9 more lbs on my current diet, after that I might adapt it in some way.

Advice for dieting while lifting weights:

-Track your lifts before you start your diet so you know when you lose strength

-prioritize weight on the bar over reps

-some liss training on non-lifting days is beneficial

Down to 185 but I lost a rep both on deadlifts and on bench

Now this might be just a result from continued dieting but if this continues I am gonna do a maintenance week.

Upside is that I am now up to 7 pull-ups but that is expected

 

[Lip Glossary]

I’ve been on a trip for 8 days now and did not bring tirzepatide because I had 2 stops and didn’t know if I could refreeze my cold packs for the 2nd location. @Lip Glossary thanks for the info re room temperature.

My last shot was 10 days ago; I’m not noticed an increase in appetite. My bathing suit was loose yesterday but when I bought it last year I feared it was too tight. Can’t give a current weight.

However I’ve been lax taking my fiber caps and was sooo constipated. I had to have 2 doses of miralax which might tip me from no poo to unlimited unstoppable poo. Seems under control now.

Just remember whatever you do DO NOT refrigerate them again. You let them sit at room temperature and you have approximately 21 days which should be just enough to get through all four shots if you take the first one day of.
Also another thing you don't want to do is let it get above 84° F or 29° C. Letting it get too hot or too cold will completely degrade them and make them basically useless.
I don't know about you but my insurance is paying $1,300 dollars a month for four shots so the last thing that I want to do is have this stuff not work lol.

 

[Fat Camp Intern]

. I am not overweight, but it's so - fucking - hard not to be. My weight is my lifestyle. I exercise every single day. I cook all my own food. I meal prep. I weigh my food and track my calories. And yet, I am constantly hungry. Constantly. I am never full. If you put food in front of me, I will eat it.

I have no "off" switch. I am never satiated. I am never not thinking about food.

I had really intense food noise. This is what resolved it for me:

Sugar cravings: Ironically, just eating sugar satisfied this craving. With one major caveat: consuming sugar only on it's own with no fat or protein to impair the glucose assimilation into the cells. So I would have fruit and juice and soda on an empty stomach basically. I realized afterwards that my sugar cravings were actually my cells screaming for glucose- they weren't getting it because of all the fat I was eating alongside the sugar (ice cream, cookies, chocolates etc) that impaired their assimilation (due to the Randle cycle). I was pre-diabetic and didn't realize it.

Savory cravings: Eating a low fat diet with lots of lean meat. Protein is extremely satiating. Once in a while I'll having some grilled hamburgers or fry some chicken breast in hamburger drippings, but other than that I don't eat much fat. This allows calories to remain low while still getting tons of energy from carbs and nutrition from protein.

If you're exercising a lot and and have constant food cravings but have to apply strict discipline just to maintain weight, the chances are high that your metabolism is shot. On the show "the Biggest Loser", participants' metabolic rates were permanently lower after their weight loss phase, even factoring in differences in bodyweight and even for those who maintained the loss. https://www.scientificamerican.com/...r-metabolism-is-slower-and-weight-is-back-up/

I don't know how you lost your 20 pounds originally, but it's possible if you did it through intense caloric restriction or crash dieting that your body has basically been screaming for a refeed for 20 years. It's important to repair the metabolism after an intense period of fat loss. One of the ways to do this successfully is through increased carbohydrate intake. I call it metabolic priming. It prepares for the next cutting phase. You seem stuck in a cortisol / exercise / leptin stress cycle.

I think a little bit of food noise in a 500-700 cal deficit is normal. But it's definitely not normal for maintenance.

What is your diet like? Like what foods do you typically eat / what proteins/fats/carbs? Those can play a big role as well.

 

[Foxgirl_Serviceman]

Took a year, but i lost 100 pounds. Went from 277lbs to 177lbs from May of 2025 to May of 2026. And im 22.6 kg/m^2 when using a BMI calculator, so im right in the middle of the healthy range.

My weight loss journey started when I suffered a bad cold and my appetite was zapped for 9 days and I decided to continue eating less after my appetite came back. I lived sedentary life and lost my weight by focusing on anything but food. When I worked, gamed, read something, i felt less hungry, so I just kept doing that. After a month, i lost 22lbs and felt good about myself, so i kept my habits of eating less. After around 6 months, i lost another 22lbs by just eating less without exercise or anything. At this point I decided to follow a strict diet called Protein Sparing Modified Fast, which is just lots of protein and veggies and thats it. Basically keto, but the point is to not lose muscle mass when losing fat. I followed that diet for a few months and lost another 33lbs. It was a miserable diet, so i changed to a balanced diet of veggies, carbs, and meat, while strictly counting my calories with a food scale and only eating 1800 to 2000 cals. Lost another 22 lbs just by doing that.

Around 70% of my weight loss was when i lived sedentary with almost no exercise and only restricting my food. I only started exercising when i did my protein diet, doing full-body calisthenics 6 times a week and 10000-12000 steps, though im not walking as much anymore cuz boring. So I only started exercising around 9-10 months into my weight loss journey. My body looks good and i shockingly have a V-Taper, which goes to show that genetics plays a huge role in the aesthetics of your body. I feel better, less mental issues, and im happier. Not everything in my life is fixed, but the problems in my life feel easier because I eat better, I exercise, and im fit. So get fit, its nice.

It was very difficult at times. I remember when i was briefly doing 20 min runs on my strict protien diet, I would lay down on my bed and cough in agony because of my food cravings. So shit can get hard and no wonder GLP-1's are so popular when food cravings can get that intensely bad.

 

[Fat Camp Intern]

It was very difficult at times. I remember when i was briefly doing 20 min runs on my strict protien diet, I would lay down on my bed and cough in agony because of my food cravings.

Running for 20 minutes while in keto is extremely stressful so props for that. Just watch the leptin rebound because every cell in your body is going to be screaming to refeed.

In general, a person who has been fat before but never restricted calories is doing better off metabolically than someone who is lean or has been lean but heavily restricted at some point.

The optimal solution is just never restrict and keep the weight off through activity. I was once at this stage where I literally couldn't gain an ounce without force feeding 5k+ calories. Unfortunately I stupidly got into water fasting and zero carb which tanked my metabolism.

The first time you lose weight it sheds right off, as you've experienced. But the metabolism doesn't ever quite fully recover. Each subsequent loss cycle makes it harder and harder to lose. Eventually you can end up in complete metabolic torpor, a permanent state of hibernation.

So you're in a tricky predicament. You'll want to refeed to recover some of your metabolic rate, but it will also come with the price of having to relose the weight gain at some point. Or, you will get stuck in a cortisol loop like @Fish and Chips and be forever doomed to undereat and over exercise just to maintain.

 

[Foxgirl_Serviceman]

So you're in a tricky predicament. You'll want to refeed to recover some of your metabolic rate, but it will also come with the price of having to relose the weight gain at some point. Or, you will get stuck in a cortisol loop like @Fish and Chips and be forever doomed to undereat and over exercise just to maintain.

No need to worry about that lol. Ate real good for a full week now, but I have to go back to controlling myself and eating normally. I'm not counting my calories anymore and I'm just intuitively eating while still exercising. which seems to be working fine. Feel good, life's good.

 

[500kg niggabomb]

I am wondering if anyone else out there has this issue. I'm not obese but definitely overweight and could stand to lose about 30 lbs. (6', 220 lbs)

I am able to get through my days completely fine no problem, eating healthy and with good serving sizes. I work out 3 days a week on average, 15-30 minutes of cardio then lifting.
My problem is getting insatiably hungry late at night. Sometimes I will just go to bed with an empty stomach and my girlfriend has found me sleepwalking eating wheat thins or cheerios. Once she discovered me in the bath tub in the dark with a box of ritz crackers. I wish I were joking. It's such an embarrassing problem to have and to address. When I spoke to my doctor about this she just gave me the usual "drink more water, get more sleep" doctor spiel.

 

[12345]

I am wondering if anyone else out there has this issue. I'm not obese but definitely overweight and could stand to lose about 30 lbs. (6', 220 lbs)

I am able to get through my days completely fine no problem, eating healthy and with good serving sizes. I work out 3 days a week on average, 15-30 minutes of cardio then lifting.
My problem is getting insatiably hungry late at night. Sometimes I will just go to bed with an empty stomach and my girlfriend has found me sleepwalking eating wheat thins or cheerios. Once she discovered me in the bath tub in the dark with a box of ritz crackers. I wish I were joking. It's such an embarrassing problem to have and to address. When I spoke to my doctor about this she just gave me the usual "drink more water, get more sleep" doctor spiel.

Drink some water. Sometimes when you are are dehydrated your body gives off hunger vibes. Drink a couple of good mouthfuls and wait about 15 minutes and if you're still hungry you will feel hungry. Try having a glass of water before bed, or maybe near your bed if you can, Maybe a sip or two when you wake up will b enough to keep you away from the crackers.

 

[Chicha Drinker]

Anyone have any experience cutting with booze? I had a friend swear by intermittent fasting and having a shot or two to make the cutting experience more enjoyable (after work ofc)

My friend looks pretty good, anyone know what she's on about?

 

[Accept Only Substitutes]

My problem is getting insatiably hungry late at night. Sometimes

Eat something low in calories and high in volume, along with some fat. Like roasted broccoli.

A bag of frozen broccoli (around a pound or so), toss unthawed in some olive oil, add salt and pepper and whatever else you like. Roast on a preheated baking sheet at 425 F[reedom units] for 15-20 minutes. The broccoli should be a bit crispy and browned. But it’s still good no matter what.

Total calories depend on how much oil you use, roughly 100 calories for every tablespoon. The whole bag of broccoli is probably 80 or so, I haven’t checked.

The fiber fills you up, the oil keeps you full longer. You may want to eat this an hour or two before bed, let your body do some digestion. Gaining muscle means you burn more calories at rest than the equivalent weight of fat does. It’s possible you just aren’t eating enough during the day. Calorie calculators are guesses, your body may need more less than the calculators say.

OR your blood sugar is dropping at night, and something is waking you up enough for your body to say CARBS NOW, without waking you up fully. I know typically when my blood sugar is low I have the urge to eat all the carbs I can, even though they say only 15 grams or so.

Have you had a sleep study? Sleep apnea is not only for overweight people, I know two very slender people who have it. Are you on any medication to help you sleep? Ambien is notoriously bad for sleep eating and even sleep shopping.

 

[SOLDIER OF WALES]

I'm such a worthless fat fuck... I don't deserve calories... I don't deserve food, or water... I DESERVE TO SUFFER

 

[Fat Camp Intern]

2 week update: down to 194 from 199.

Next few weeks of the cut will be interesting because 189 is where I plateau'd last time. Satiation is good and energy levels are okay.

I am wondering if anyone else out there has this issue. I'm not obese but definitely overweight and could stand to lose about 30 lbs. (6', 220 lbs)

I am able to get through my days completely fine no problem, eating healthy and with good serving sizes. I work out 3 days a week on average, 15-30 minutes of cardio then lifting.
My problem is getting insatiably hungry late at night. Sometimes I will just go to bed with an empty stomach and my girlfriend has found me sleepwalking eating wheat thins or cheerios. Once she discovered me in the bath tub in the dark with a box of ritz crackers. I wish I were joking. It's such an embarrassing problem to have and to address. When I spoke to my doctor about this she just gave me the usual "drink more water, get more sleep" doctor spiel.

Maybe try eat some cottage cheese before bed. Casein digests slowly so is good for providing a protein source through the night. Sleeping on an empty stomach is generally a bad idea if you're working out. It's a catabolic state when you should be anabolic.

 

[HTTP Error 404]

Up another 5-10. I'm now back up to, well, 30 pounds down from my worst, up 32 pounds from my best. Weather's getting better so I can go walking more I guess, but I've had no energy, and have been doordashing. It went from "oh I'll do taco tuesday as a treat" to "meh I don't wanna go shopping lets get some pizza" pretty damned quick. Been ravenously hungry and drinking liters of water at a time with no end in sight.

The local over the counter and probably illegal as fuck Ozempic tripled in price, so that's out.

Next long weekend at work maybe I'll try a 4 day fast to reset.

 

[Swine Schwein]

Whaddup fatsos?

Time for me to lose some weight again after a very successful and delicious bulk. If success is measured by getting fat.

Cutting 10kg would be neat so that is my goal. Going for 1600-1800kcal/day. Been doing this for about two weeks now. Lifts are strangely getting better, but that's just because I'm mentally pushing myself harder now. I will lose some strength eventually but who cares.

I'm glad I like chicken.

 

[Tinidril]

I will be on tirzepatide 19 weeks this week; I'll have my 3rd dose of 12.5mg on Wednesday, So I woke up this morning and weighed myself: 132.2, which is 23.4 lbs down from my starting weight of 155.6 in February. I was at least 5 lbs, and possibly 10 lbs heavier in the months before that, but I'd had a lot of dental work and had to be on soft foods for a good while, which kept me from snacking and grazing, so I lost some weight naturally. My weight had definitely crossed into the BMI of 30, which is "Obese Class I".

But now I've entered "Normal" weight range for my age and height, with BMI of 25! I'm very excited to have reached this milestone! My goal weight is 120, which is smack-dab in the middle of the "normal" range (BMI 22.7)...in my yoof I liked to hover around 115, but I'm an old crone now and need that subcutaneous fat LMAO.

My weight loss has been steady but not dramatic at 1.3 lbs/week. I'm not exercising enough, for sure, because a) I'm lazy, and b) I have some back issues. If I continue to lose at the same rate, I should reach goal weight by mid-August.

My appetite on this latest dose is so suppressed it's somewhere in the center of the earth, and it's the first time I haven't liked/appreciated the absence of appetite and "food noise", because honestly I have to consciously remind myself to eat! I do have, whatever else I consume, two 30gram protein drinks every day, because I know my intake sucks already. 60 grams of protein is 150% of my RDA so I feel like I'm not gonna rob whatever pitiful stores of muscle I have left.

I don't "feel skinny" yet, probably cuz I'm still wearing the same stretchy fat-lady clothes, but I can move so much more freely now..,even rolling over in bed was becoming an ordeal. I don't gasp and get out of breath moving from one room to another, or one floor of my house to another. I can slide into the driver's seat of my car without pushing my stomach out of the way.

I gotta say I'm really inspired by everyone who's been posting here, whatever method of weight loss is being attempted, because it is not easy and there are many roadblocks, both interior and exterior. Having a little cheering squad is important.

 

[Fat Camp Intern]

Whaddup fatsos?

Time for me to lose some weight again after a very successful and delicious bulk. If success is measured by getting fat.

Cutting 10kg would be neat so that is my goal. Going for 1600-1800kcal/day. Been doing this for about two weeks now. Lifts are strangely getting better, but that's just because I'm mentally pushing myself harder now. I will lose some strength eventually but who cares.

I'm glad I like chicken.

Are you a dude? 1600-1800 is a bit low tbh but maybe you want it fast

I gotta say I'm really inspired by everyone who's been posting here, whatever method of weight loss is being attempted, because it is not easy and there are many roadblocks,

Congrats on your progress! I think the most taxing part about weight loss is the sheer amount of time it takes. Hearing your mid August estimate just to lose 10 lbs reminds me that I have basically eternity to become shredded. Uhg. Don't even want to think about it. And that's IF I even continue losing past my old plateau.

I think at this rate it's just easier to slowly recomp.

 

[Tinidril]

! I think the most taxing part about weight loss is the sheer amount of time it takes. Hearing your mid August estimate just to lose 10 lbs reminds me that I have basically eternity to become shredded. Uhg.

This gives me so much sympathy for the ALRs and Chantals on this site. I had such a "reasonable" amount to lose compared to so many others. My losses per week were comparable to when I dieted conventionally, but I couldn't keep to diets because of the food noise and being hungry all the time and constantly thinking about when and how much I could eat. But imagine having to lose 300 lbs instead of 30, at 1.3 lbs/week? That's 4.5-5 *years*. 'Course lots of these super-obese folks have very dramatic weight losses at the beginning of a restrictive diet (hence Dr Now saying "lose tirty pound in one munt") but it slows down.

I honestly hope you and everyone here reaches the goal he/she is striving for. Just the health benefits are worth it.

 

[Jean ValJean]

I am wondering if anyone else out there has this issue. I'm not obese but definitely overweight and could stand to lose about 30 lbs. (6', 220 lbs)

I am able to get through my days completely fine no problem, eating healthy and with good serving sizes. I work out 3 days a week on average, 15-30 minutes of cardio then lifting.
My problem is getting insatiably hungry late at night. Sometimes I will just go to bed with an empty stomach and my girlfriend has found me sleepwalking eating wheat thins or cheerios. Once she discovered me in the bath tub in the dark with a box of ritz crackers. I wish I were joking. It's such an embarrassing problem to have and to address. When I spoke to my doctor about this she just gave me the usual "drink more water, get more sleep" doctor spiel.

First, make sure that most of your calories are coming from protein (meat, poultry, fish, eggs, whole milk). If you are not getting enough protein, you are going to be hungry all the time. Try eating an egg, a small portion of cottage cheese, or a protein shake about an hour before going to bed. Nothing too heavy, or you are going to have trouble sleeping.

Also, make sure you are drinking enough water. Not being hydrated enough can make you feel hungry even when you are not.

 

[Swine Schwein]

Are you a dude? 1600-1800 is a bit low tbh but maybe you want it fast

Well if you must know I'm in the middle of my personal gender discovery adventure

But yes

It's doable, went harder last time (a little too hard at times) and I can of course make adjustments for days when I really consume/need more energy than others.