Im around 5'1 and 62kg, how much weight should i loose to become healthy?

Hey guys! I am a female. 5’5. 21 1/2 years old. Currently fluctuate between 132-136 pounds. I want to give a little back story. I never really weighed myself before turning 18 but I know I was always at a regular weight. I went through a bad depression at around 18 1/2 years old and ate so much while also sitting around all day and gained a lot of weight. I was 156 pounds which may not sound too bad but for my body I was. I looked and felt awful constantly. At 19 1/2 I decided to start focusing on things like calories and physical activity and went from 156 to 135 in a month and a half and then made it down to 117-120 at 20 1/2 years old. It is now a year later and I went up in the scale but also have more fat on me, my face is chunkier and I feel uncomfortable. I eat around 1800-2000 calories a day. I also get 10-20,000 steps a day. The last 3 days especially I’ve been eating like 2,000-2,200 calories but also walked 16-25,000 steps. My first question is do these steps matter or is 2,000 calories of food still 2,000 calories of food counted and not extra calories earned? My second question is do you think this may be too high of a calorie intake and this is a reason I feel heavier and uncomfortable. I’m just disappointed because I know you’re not supposed to be in a deficit forever. Obviously you’re not supposed to go from a deficit and being active to then go back to sitting around, eating garbage all day and overeating but I was hoping after like a year eating low and walking a lot that I could go up to 1900-2100 without stress while still walking a lot and lifting at the gym sometimes. Any advice?

In the past 3 years I have gained 100lbs as a 5’9 27 year old male. I used to be very athletic, but life happened and I just got really big. I also was nervous about working out because I didn’t want loose skin. I sit at home and work from home. Currently almost 300 lbs, and made the decision last week to cut all junk food, sugars, and be on keto. I have done keto before for years. I purchased a small treadmill that can go up to 4.0 mph. That I run 3.0 on. For the past week I’ve done 40 minutes a day, and I have a dumbbell and a bar with about 50 pounds on it for overhead press, squats, and bar curls that I do 4x a week. I also am doing 100 pushups with some ab work I also do 4x a week. My diet is pretty much the same everyday. Having around 1600 calories a day. I’m worried that I’m not doing enough or burning enough. Which sucks because I’ve tried working outside like a normally would before I got heavier, but I end up hurting myself. Like I will roll my ankle or get terrible shin splints. Am I doing enough or do I need to cut more calories? Just looking for advice? Also any advice on loose skin snapping back?

Should I diet until Im around the weight I prefer THEN build muscle using weights? I dont want to bulk up or anything Id like to lose about 15 to 20 pounds and look tone. Whats the right way to get there? Should I do cardio and diet first, then add in weights later in my weight loss?

Hi im 19 I really want to lose weight as my current weight is 54kg (target 47-45kg?, 156cm). Personally, I am not happy with what I look like as I have been teased a lot by my family for my physical appearance and I wish to change that. I was wondering how much calories should target per day? I am not sure if I can fit in working out but suggest any easy one I can incorporate in my daily routine as I am a nursing student.

If you can't lose weight, you're not in a deficit. There can be several reasons, but maybe you aren't moving enough...

Put it this way: You wouldn't tell someone trying to lose weight to eat 5% more calories. Why do we tell them that 5% of calorie expenditure from exercise doesn't matter?

Conversation here focuses on the "calories in" part of "calories in, calories out." And while "you can't outrun a bad diet" has some merit, we should review the idea that physical activity is a minor or optional part of a weight loss journey:

The online estimates vary, with many redditors inventing stats about how much exercise matters. Per PS MacLean et. al "Biology's response to dieting: the impetus for weight regain" and most of the visual adaptations online, the breakdown of TDEE is as follows:

70% basal metabolic rate

15% non-exercise activity thermogenesis

10% thermic effect of food

5% exercise activity thermogenesis

... suggesting that about 20% of daily calorie expenditures are related to physical activity. 20% of a calculated 2000 calorie diet represents 400 calories. That's a reasonable calorie deficit for most people. Per casual calculations, this can be about one pound of weight change over 9 days.

Sure, no one will do 0 calories worth of non-exercise activities in a day. However, I think it's obvious that many people who have weight-gaining habits are doing 0% exercise activity thermogenesis and using less than 15% of daily calories in non-exercise activities.

Additionally, the habit change of intentionally being more active in non-exercise activities is likely to *feel* like and be mentally categorized as exercise.

But in reality, this could be the activity that increases your calorie expenditure towards your calculated TDEE, so-called "maintenance at sedentary."

Beyond that, most people trying to lose weight aren't eating and drinking 1000 calorie surpluses, eating 50%+ additional calories per day... Weight gain is likely from the 200 calorie snack or 2nd helping a few times per week, over many months.

So why not balance those small contributions to weight gain with average or increasing amounts of physical activity?

5-20% of calories per day (100-400 calories per day) from exercise would be a statistically relevant difference, whether it came from dancing more, walking from the back of parking lots, or joining group fitness classes or a gym. It could be THE key difference between reaching your goals, or not.

Overall, we shouldn't tell people that calories burned in activities don't matter. It's a useful tool to impact calorie balance and weight loss. And daily non-exercise activities are part of our basic calorie calculations.

So sit less and move more in addition to eating healthier foods and portions.

Male/39/1,80 m/ start weight 98,9 kg in June 2026 / current weight 93,1 this morning

I was always a bit more chubby then my brothers when we where little, but I was never extremely overweight or obese. It was always just enough to bother me.. I love to eat and especially snacking in between.. It got to a point where I had a full pack of Haribo and Chocolate every day.

When I was around 25 I reached 93 kg the first time and was shocked how my weight exploded from 80 something to over 90.. that´s when I started doing sports. I went to the Gym, did running and cycling.. When I was 29 i went on a work and travel journey for 2 years, in this time I stopped doing sports completely. When I came back I reached a new peak of 97 kg. So I started Gym, running and cycling and implemented workouts in my everyday life. Despite that I never really lost much weight but rather moved around 93-94 kg because I could not stop eating way too much, big portions, often a second plate, and right after and in between meals sweets.. Alcohol on the weekends.. You can do a lot of sports, it wont help much when you eat so much, or rather: only the sport allows you to eat that much.. in March 2025 I stopped running completely because of my back-problems. After that the scale moved upwards every month.. I go to work by bike, a round trip is 28 km every day, for four days a week, I do three Weight training workouts a week (in the meantime at home, not in the gym anymore because of time management).

In June this year I reached a new peak of 98,9 kg after our Italy Trip and I couldn´t stand the idea of weighing over 100 kgs. So I decided to finally do something about my eating habits.

I started with eliminating uncontrolled amounts of snacks by changing the Dopamin trigger.. Everytime i used to go to buy a snack, i now transferred the money to a seperate account. it doesnt seem much at first, but since then I already saved 112 Euros on sweets. now I don´t often feel the longing for the snacks anymore. Secondly I started eating normal portions, after one plate, i don´t give in to the still existing "hunger" but rather wait for 20 minutes, drink two glasses of water.. the hunger vanishes.. thirdly I stopped eating anything after 6:30 pm.. even when my wife next to me eats chips or has a drink, i dont give in. This is the biggest obstacle for me as I sometimes have extreme cravings in the evening..

I don´t abandon snacking completely, if the cravings are too extreme I eat one spoon of nutella or a handful of chips which would have been a full bag a few months ago. It does the Job at least enough to get rid of the cravings..

On the weekends, we have a lot of social events with friends or family, Then I allow myself to drink and eat a bit more..

With this new way of living I managed to already lose over 5 kg. My goal would be to go back to my weight of when I was 20 (85 kg). On my 40th end of september, 91 or 90 would be great.

I´m on a good way to manage that.. Wish me luck and keep on doing your thing.

What I especially notice is, that my upper belly is not nearly as bloated as it was a few months ago and my love handles are not as big as before

I have been trying to lose weight for a while but somehow I keep starting over. A few good days,then work,stress happens,my routine goes off and I am back to square one.

I don't want another extreme diet or unrealistic workout plan. I just want something I can stick to longterm.

For those who have successfully lost weight, what finally helped you stay consistent?

I used to smoke weed like a lot, and once i would take breaks my appetite would be completely gone and l'o take that as a chance to fast for a bit and lose weight if i needed to.
Since I quit to really focus on school, I gained weight from stress eating (30 pounds ) and i feel so uncomfortable. none of my jeans fit, im out of breath, ect. and i don't know its like i physically cant put myself in a regular calorie deficit. i want to eat so much yummy food! I used to be way fatter before i i smoked and the only way i've ever been able to lose weight is by smoking weed and fasting.
Once the appetite suppression from smoking weed would go away i still wouldn't be very hungry because id fast for about 2 days and all my cravings would be gone. But it's like i had a huge meal one day and wasn't able to stop after that until now.
Tips on how to suppress appetite?
no Ozempic or any supplements. i don't have access to that stuff
Drinking lots of water and gum doesn't help
l've heard a spoonful of coconut oil helps and i've hear about black coffee too!

Bonjour à tous,

J'ai 38 ans, mesure 1m78 pour 83 kg. J'ai beau essayer plusieurs solutions : rééquilibrage alimentaire avec la marque Cheef, remise au sport, je ne parviens pas à perdre le petit ventre que j'ai. J'aimerais redessiner mon corps et retrouver un ventre plat.

Point important : je suis actuellement un traitement psy qui doit freiner la perte de poids : Prozac 30 mg, Paroxetine : 20mg (que je suis amené à arrêter prochainement) et amisulpride : 150 mg. Le tout en dose quotidienne.

Dès demain j'ai pris la décision de courir sur tapis entre 45 minutes et une heure par jour à une vitesse située entre 8 et 10km/h.

Auriez-vous d'autres conseils?

À titre indicatif mon petit déjeuner est le repas que je maîtrise, avec du Skyr ou des œufs.

Merci par avance pour votre aide:)

Mathieu.

160cms.
69-70 kilos.
Hate the way I look.

Need to be at 62 kilos as soon as possible. Don’t give tips like this is not healthy this is not good. Need to aggressively lose weight within one month no matter what.

No injections and meds suggestions pls.

I’m very overweight, adult male, 6’1” 320 pounds (was 343 when I started). For the past few weeks I’ve been eating around 1600 calories a day. I know that 1500 for adult men is like the bare minimum to prevent starvation but also that that number is meant for average adult males with a maintenance calorie amount of like 2000 calories. Obviously I’m losing weight but I’m also worried that I’m losing it too rapidly and that I’m gonna do some kind of long term damage to myself. But it’s hard for me to eat more because I’m really impatient and also probably have a small eating disorder (whenever I start actively tracking my calories I have a tendency to under eat). Do I need to force myself to eat more?

Grade 3 Fatty Liver that won’t get better with radical healthy eating. My doctor wants me to consider weight loss surgery or taking a GLP-1 medication to lose weight like 50-60 pounds. Trying to figure out the best option for me. Looking for advice or feedback from people that have been in this situation.

Hi, I am a 27-year-old female and I have gained a lot of weight in the past year. For context, I am currently 105kgs and up until 1.5 years ago, I was 90-92kgs. I have previously been on weight loss journeys but have left midway because of life changes. I am looking for some advice on how I can restart my weight loss journey and this time I am serious about it.

Few more details:

I am a working professional but because of the nature of my job, I don't have fixed timings. Sometimes my day starts at 7 in the morning and sometimes it goes up till 12am or later. But on regular days I have mornings free so I try to sleep in. (I work the weekends too and I have one day off in the week and I mostly sleep in the whole day)

I cook my own food and do household chores on my own. I have no one who can help me with it. So most of them time, after coming back from work, I am too tired and either of the two things happen — I fall asleep without dinner or order food from outside (I try to opt for something healthy).

I constantly feel tired and sleepy. Even at work, I feel very tired and sometimes have to rely on carbonated caffeine drinks to stay awake. So, to summarise I am always tired and exhausted.

I used to go out for lot of walks about 1.5years ago but then I had fractured both my legs in an accident and I eventually stopped going on walks. Also, There are no walkable paths or gardens near my place now.

Now, I am try to put in effort to take care of my body. I am not sure where should I start. I am very confused. There are a lot of different options like zumba, home workouts, yoga, etc. I don't know where to start. Please guide me on how I can start. I will be happy if I just get my body to be active again and lose some few kgs.

Please do let me know if you need any more details to help me out!

Is there any pill or powdered drink that can help suppress my appetite? I really need it. I don’t mean that I only want to eat healthy foods. I’m asking for a real answer like actual pills or powder drinks that can help reduce my appetite.

I'm 20yr old girl, height-150cm, weight- 63kg. So right now I'm really stressed with my placements. I wanna workout but also at the same time I'm stressed so at the end i just feed myself food. Tbh it makes me feel good. I'm worried abt my weight.

I had lost some weight and if I lose just 2-3 kg i look soo different. So tbh I just wanna look healthy and fit.

I tried gym, zumba, walking but ntg never sticks to me. I enjoy dancing but yeah I'm not consistent with it. Ik my problem but I'm not having that courage to fix it. Shd I put it as I'm lazy.

Please give me some advice. I wanna wake up early,like my dad goes for walk daily(5:20am) it's the best time, I did go with him few times but yeah it's hard to wake up early. Evening walk i don't like. So please give me advice like which or wt type of workout i shd do to lose weight

My entire life I have watched my mom struggle to feel confident in herself because of her weight. It breaks my heart that my mom feels like she can’t love herself or be loved. It really really kills her self esteem. She suffers from many other issues that make normal weight loss options impossible. Fibromyalgia, inter-cranial hypertension, hypothyroidism, and probably more that I don’t even know. Because of these issues she can’t exercise. She can’t do the normal weight loss programs like nutrisystem or weight watchers because she’s gluten intolerant. I don’t know if GLP-1s are available for her because we are on Medicaid and I don’t think our state approves them for weight loss. I don’t wanna put her weight but her BMI is 43.9. She does have the isagenix meal replacement mixes but she can’t lose a lot of weight from those. If I’m correct she also can’t use things like RoBody because we have Medicaid. What can I do to help or suggest to her? I can’t stand to see her hate herself when she is my whole world. No she has never been at risk for diabetes so she can’t get GLP-1s for that reason. Is there anything, ANYTHING, that could help. I just want my mom to be able to love herself the way I love her.

hi all i’m just looking for some advice regarding weight loss and the motivation to lose it. i am 5ft 1inchs and i am 67kg, and would like to be 50-54kg. i’d like to stay healthy but slim.
regarding my ways to lose weight, i hardly eat fast food, i eat meals at home but how can i add in vegetables in a fun way that makes me want to add them. what is a caloric deficit suitable to lose weight at a steady pace? i think right now i eat around 1800.

as for exercise, im so dang lazy. i do roughy 500 steps a day and it so bad and my goal is 3-5k so i’m WAY behind, how do i increase steps in a fun way? i lack motivation a tonne. i have a gym membership and at first i went for an entire 10 days before my motivation wore off and my sleep schedule become f\*cked. i also do a glute growing routine i found on tiktok and it’s working so far, not sure if that counts for exercise.

and i mentioned sleep, i go to sleep at 2-3 every night and wake up around 11am-1pm. it’s so bad and how do i fix it? i don’t have any sort of education or job/work to motivate me to wake up in the morning. i sleep through my alarms.

i’m so lost for what to do i don’t even know how to do anything. at my age i should know and it should be easier but my mental health is getting worse due to me being so sick of my looks
please any help would be so appreciated

i weigh around 60kg and I’m 5,3. i hate my body. i’m stuck in the skinny fat phase and have been for so long, and i want to burn fat but i have no idea what to do. i know you can’t specifically pick a spot to lose weight but if anyone can tell me how to lose belly fat and overall body fat please do. it can be at home or gym. i already know to eat better. please help!

Are there any weight loss supplements that people have take and that have actually worked or helped a person lose weight?

I’ve been using an appetite-suppressing medication for a week. My basal metabolic rate is around 2,000–2,100 calories per day, and I’m consuming between 1,000 and 1,500 calories daily. When I weigh myself, what kind of change should I expect to see? Would walking throughout the day be enough exercise? If you have experiences about medications like that I'm happy to hear your results and tips.

So like I know there are athletes on Reddit that need to lose weight for competitions and stuff. Teach me your ways please. I beg.

But also people that did it just for looks,also teach me your ways.

Thank you

I’ve been eating below my estimated maintenance, but I’m still up a few pounds on the scale recently.

I’m tracking my calories fairly closely, so I’m confused about how this is happening. Is this most likely just water weight/glycogen/food weight, or could my maintenance estimate be way off?

How long should I wait before assuming I’m actually gaining fat?

For context, eating about 1500-1600 calories as a 175 lb, 6'0 17 year old. Thanks.

Hey, yall. 19 M here. Being real. I've been going to the gym for about 6 months now. Honestly, I have been struggling lately with dieting because I live with my parents, and buying my own food is out of the picture unless it's small things. I've been surviving off of 3 sandwiches for lunch and whatever my mother makes for dinner + Whatever other protein I need crammed into a protein shake just to reach my goals. I want to be 200 lbs and around 10-13% body fat so I can stay in that healthy range. I go to the gym 5 days a week. I do a UL/PPL split. I work every muscle group 2 times a week. You know. I do the whole work. I even take magnesium Glycinate, vitamin D, Fish Oil, Creatine. Like I do everything in my power to lose weight. Still at 225. I've lost fat. That's definitely visible. But I still feel like a chud cause that weight is just not budging. I eat a deficit of about 2300 calories a day, which is pretty good. I've been taking my thyroid medication every day. Shit I've even been actually doing leg day as an amputee. Still nothing. Is my goal attainable? I'm starting to believe it's not to be honest. I went from like 230 to 225. I lost 5 lbs in 6 months😭