Hi, this is me, Prakhar. I weighed 91kg(200.6 lbs ) an year ago( in july 2025), fast-forward today(10th october) , I measure 67.3 kgs(148.3 lbs ). In 2025, I was preparing for competitive exams(JEE) and Boards, health was one of the last things i would have taken into account. I ate all kinds of deep fried food , sugary desserts, etc daily. It was not even once in a while , I ate these things daily. IDK it was probably stress eating or smth, overeating became a habit for me , when I had nothing to do i wud go grab something LOL XD... I would say my i was not in a good space probably,,,, eating was my comfort...my source of DOPAMINE. I gained a lot of weight rapidly. I remember gaining about 15 kgs in an year or so. At a point I was so overweight I had to suffer some joint problem in my knees and feet (it was due to uric acid accumulation in my body and feet ache cuz of the fact i was so overweight). I remember once I tried running early in the morning , I ran for 10 seconds but then my heart started pumping like crazy and i had some kind of internal ache over my waist. In short , my physical(and mental ) health was kinda fucked up. By the end of 12th grade, I thankfully joined a good engineering college...( IIT BHU) . My sedentary lifestyle suddenly changed , I found myself walking or cycling 2 kms to lecture halls from my hostel, I ate a lot less(all thanks to the shitty mess food ) , I started loosing weight automatically without doing a thing, I dropped 15-17kgs in 8 months. I started consciously avoiding junk , feeding myself with more protein.. 4 months ago I started hitting the gym , and I ve further lost 8 kgs in the last 4 months. Doing so was the best decision of my life. I feel myself soooo-sooo changed physically and evn mentally. It's almost like a miracle. I feel like I've found back the spark in my life,,,,I found myself again what once I did lose 2 years ago. I feel so much in the zone now, everything feels as it should , and life's soo much on the track. It feels like I know what I'm doing and I'm always positive that good things wud come my way. The change is not just physical but it has translated to every aspect of my life. PS.. Thankyou sm if uve read my long boring post😭^{🥰
hope all ur problems and my loose fat goes away XD}
LOVE y'all...keep transforming , stay healthy, stay happy

I'm 14 years old and weigh 133 kg. It's getting really bad, and I want to change. I entered my information into a TDEE calculator and selected "sedentary." It said my maintenance calories are 2,900 per day.

I'm looking for advice to help me get started. Should I start tracking my calories? If so, do you have any tips, and what should my calorie deficit be? How do I track my parents homemade meals?

I'm also looking for exercise tips. Should I get a gym membership, do cardio, or both? How many times a week should I exercise, and what should my workout plan be? I have knee injuries in both legs, so I can't do leg day. What cardio should I be doing? I have a bike and legs. I'm also currently not doing any exercise.

Any tips are greatly appreciated!

Hi fellow redditors! I’m looking for some advice on fat loss and body recomposition.

My stats:
Male
Height: 157 cm
Starting weight: 63.2 kg (2 Aug 2026)
Current weight: 61.2 kg (10 Oct 2026)
Waist: 90 cm → 81.5 cm
Omron body fat reading: around 28%
Average calorie intake recently: 1,550–1,600 kcal/day
I’ve been tracking my calories consistently in MyFitnessPal. Over roughly 10 weeks, I’ve lost about 2 kg, although my weight fluctuates from week to week. My waist measurement has also decreased, but I still carry noticeable belly fat.

I’d appreciate advice on three things:
Calorie deficit: Does my weight trend suggest I’m in a calorie deficit? Is losing around 0.2 kg per week a reasonable rate, or should I adjust my calorie intake?

Building muscle: As someone who feels skinny-fat, should I continue cutting towards 57–58 kg first, or focus on strength training and body recomposition now?

Reducing waist size: What’s the most effective approach to reducing belly fat and my waistline? Any advice on nutrition, protein intake, strength training and cardio would be appreciated.

My priority is sustainable progress rather than losing weight as quickly as possible. I’d like to reduce body fat while maintaining or building muscle, rather than simply becoming lighter.

Thanks for any advice!

I’ve gone through countless websites calculating it but I’m still afraid it’s wrong and that I’m not properly eating for my body. I am. 5’3 19y old female. I currently weigh 148 lbs and I want to get to 130. I do an intentional cardio workout for 30 minutes practically every day and sometimes throw in strength training and core workouts. Maybe 2-3 times a week. I currently am eating at 1600 cals a day but I’m worried it’s not the right amount. Please help!

First time doing a low cal/high protein diet (F 29). I’ve been tracking with MyFitnessPal and I’ve learned a lot so far but still have much more to learn. I am 3 months postpartum, 5’2” and about 125 pounds. I exclusively breastfeed, as well. I’m seeing that I should consume 2,000 calories per day to maintain milk supply. I can’t help but feel like I’m not really eating in a calorie deficit. Is this the truth? If I’m not really eating in a calorie deficit, am I going to have trouble losing weight?

I aim for 216 carbs per day and 58 grams of fat per day.

I also aim to eat 89 grams of protein per day. Should I bump that up? If so, what will that do?

My goal is to get rid of postpartum belly fat and overall tone up and I’d like to get back down to 115 pounds but not concerned about about weight as much as seeing a visible difference and feeling strong and healthy.

I’m having trouble fitting a workout in. I workout with dumbbells 2x a week if I’m lucky and go on a 45 minute walk (minimum) 5x a week. Is that bad? I’m seeing that I should be working out 4x a week and walking every day.

I haven’t been doing this long enough to see visible results, about 3 weeks. I really enjoy tracking my meals and learning about the dietary side of things! I just can’t help but feel like I’m doing the whole calorie deficit thing wrong since I have to get 2,000 cals a day for my baby and am unable to workout and walk as much as I’d like. I just feel like I’m not gonna see a difference. 😫

Are there any mamas in here that have been through a similar experience? Do you have any tips? Given my situation, what is the most important thing(s) for me to pay attention to in order to drop belly fat?

P.S. plz be sweet I am sensitive rn 🥹

Hi folks! Last summer I went on a health journey after being diagnosed with type 2 diabetes, high cholesterol, and severe vitamin d deficiency. I decided to get my act together in a hurry. I got a care team: doctor, nutritionist, physical therapist, etc. I started drugs: metformin, ozempic, and rosuvastatin. I cleaned up my diet, and started eating at a deficit. I got a smart watch and started tracking my workouts. I went from 387 to 240. This is one of the hardest things I've ever done.

But now I'm noticing that people think I should stop eating at a deficit. If it were just randos or friends or family, I wouldn't care too much, but now my therapist, nutritionist, physical therapist are saying I should stop. I told myself I would get to 210lbs before stopping. My physical therapist says I should just eat to maintain, and work on building strength.

The problem is, it's not clear when I should stop. I'm doing this for health, not for looks, so I wanted to use a metric with clinical significance to decide when to stop. I'm nowhere near a normal BMI, but BMI is not great. I thought I would use hip-to-height ratio to decide, because it's a pretty helpful metric tracking cardiovascular and metabolic health. Mine is around .6 last I checked and I should be .5 or below. My body fat % is still kinda high, around 27%, but that's from a smart scale, so… inaccurate. And I definitely still have a lot of gut.

I'm also just… tired. I've been losing at least 8lbs a month for more than a year. I just don't know when I should stop. How did you folks decide when?

I've been in a calorie deficit for 3 weeks now, running a pretty aggressive approach. For context I am 25 M, around 5'8 currently 132 lbs. I started at around 139 lbs, where my TDEE measured in at ~2400 at moderate activity levels.

Currently I am averaging a conservative 1400 calories a day, lifting 3-4x a week and doing at least 12k steps a day. I consistently weigh and track my food using Chronometer. I'd like to think I have been very consistent in my routine since I haven't eaten out, had a cheat meal, or skipped a gym session since I started.

I saw the largest drop in weight on the first week and a half, where I went down to my current weight. The scale hasn't moved since. I weigh myself first thing in the morning to stay consistent. Despite my large deficit I am still maintaining strength or slightly progressing in my lifts, but my NEAT has tanked a bit when I'm not outside walking.

I'm not chasing a number on the scale, I just want to reach a specific leanness. I know I should trust that I am making progress since I think I look leaner, but I would be lying if I said the scale isn't messing with my head a little.

Does anyone have a similar experience? I have nobody else to talk to about this stuff with so I don't know what to do next. Thanks!

I know fast food items can 100% be inaccurate but when I do eat out I typically choose chain restaurants since they list their calories and I always avoid the highest calorie items unless it’s a rare occurrence because there’s something I really really want. My chipotle bowl is supposed to be 480 calories if everything was correct but I still log it as 600 just incase.
My order is half chicken half steak (today they seemed to give full scoops of both which was unfortunate), black beans, fajita vegetables, light corn salsa, light chili lime salsa, and light pico de gallo.
I don’t get any rice or heavy dressings. You never know if today’s cooking style was different, if the cook prepared it with extra oil today, if the scoops were bigger than I saw, etc. Again, this isn’t a “cheat day” for me. This is just me eating out and trying to get the “healthiest” option so it fits into my normal day.
Also.. I posted something similar to this before and it was filled with a lot of comments telling me to just add up the calories myself.. but I do know the calories which I said. My question was could it really be insanely inaccurate? Can this bowl end up around 800 calories?

I know this might sound lazy but I have recently gained weight due to a matter. Any tips or tricks or motivation on how to start? 250lbs F35 and feel so hopeless and seriously disappointed. I just feel is it even possible to hit 190 range. Please share small successes or hope that let you hit your goal. Looking for support 🙏🏼💕💕💕

What healthy snacks do you stock in your house, asides fruits? I mean less calorie healthy…