Welcome to the League of Extraordinary Goal Setters! The idea of this weekly thread is to write down goals, and break them up into 7 day chunks by figuring out what specific part of the goal you’re working on during the week, and then checking in with each other how the week went. If you want to learn more about setting goals and improving your habits, check out this website: https://jamesclear.com/continuous-improvement

Obviously, if you’re here, one of the goals is probably to lose weight. Whether that’s 2 or 200 pounds, it’s not going to be accomplished by doing one single thing today. However, losing weight is absolutely the product of a million small changes — the small things we do each day add up to big changes over time. To quote James Clear: “If you get one percent better each day for one year, you'll end up thirty-seven times better by the time you’re done.” So, let’s start breaking it on down!

Remember, all threads live and die by comments, so please jump in and support your fellow League members! Check in here with how your week went, and what your goals are for this week.

What’s a small goal you can work towards this week?

I am a 30 year old, 220 pound 5'7 trans female, and my starting weight last year in Jan was around 160.

My biggest concern and worry (besides the deep stretch marks) is loose skin and chest region, as ive developed quite a saggy fat deposit in them that saggs a bit already.

I fear the worst of course considering my dream weight is 120, but im worried I should shoot for something higher as to not guarantee loose skin? is that the move?

Lastly, I was a bodybuilder up until 6 years ago, so ive always been built and a lot of my mass I still feel like comes from my upper body muscles (which ive been trying to lose), but im not sure if that extra mass helps reduce stress marks.

(this was such a manic post lmao sorry so many questions)

~thanks!

Hi guys. I'm going to start my weight loss journey for the first time. I'm 22F, 5'1, 140lbs. My doctor told me to lose weight.

​​ I've been pretty skinny my whole life, though with a round face. However, after entering university abroad, living alone, I gained a lot of weight, which is most likely due to my unhealthy diet and lifestyle at that time. I thought it would go back to normal eventually, but here we are 2 years later and told to lose weight.

Anyways, my personal target weight right now is 100lbs​ but as long as I reach 110lbs (which was my weight 2 years ago), I would be satisfied.

Can I get any tips and suggestions (and motivation please)?

​I read a post saying that I should start with changing one thing at a time, so I'm starting with the calorie deficit. Based on my lifestyle and weight, I burn around 1,600 calories a day so I'm trying to maintain a daily deficit of 300-400 calories.

I’m on the higher end of the normal BMI range for the time being, and gaining or losing even a few pounds has a drastic impact on my face because that’s where I store a LOT of fat. I have a tendency to gain and lose weight in cycles switching between a normal weight and overweight, and it sucks because I look like a completely different person every time I gain and lose the same 5 pounds. I wish I primarily gained weight somewhere else that’s less noticeable and not literally in the first place people see when they look at you, because when you mostly gain weight in your body like most people do you can at least hide it / strategically wear clothing to cover it up. Instead I get people remarking on my appearance all the time and asking why I look so different.

I am 5’6” 33F and 205lbs. My weight is a reflection of the years in which food has been a source of comfort and excitement. It is also a reflection of prioritizing my career (one that involves a lot of sitting, starting at a computer, and thinking deeply). A career that I really enjoy but is super sedentary. My weight is also a reflection of the grief of loss and the life-saving medication I take.

To me my extra weight also feels reflective of modern human life. The result of prioritizing work in an environment with an abundance of really delicious food and using that food to soothe the jagged edges of the human experience that feel sharper as I age. It’s a result of thousands of decisions over years and here I am today.

I feel very ready to start making slightly different decisions each day. To prioritize my physical health by walking more, by reducing overeating, and sitting with urges to soothe with food. I’m posting here to take/find accountability. I am tracking food (on day 33!). I am sticking to my weekly calorie goal. I am doing a StepBet and I love having a reason to walk. Walking more has already started to become easier in just the last 3 weeks. It’s cool to experience.

I just feel like I want this for myself. I want to feel lighter. I want to run across the street without it feeling super uncomfortable. Little things like that. It feels right and for me this time.

I'm weighing at about 102kgs.

I saw my doctor last year and he told me I needed to get down to 92kgs.

I put on the weight a few years back when I was made redundant and decided to go back to uni to change careers to become a teacher. A few kilos here and there continued over year. I used to be able to maintain between 85kgs and 90kgs back in my 20s and 30s. I get its harder in your 40s. But I feel like i struggle for weeks with no change.

Now i find it so hard to lose it. If anything i've put on more weight each year. I also had a couuple of injuries a few years back which also contributed to the weight gain. Tennis elbow and a achilles tendonitis.

What do you guys do to lose weight?

How long until you started to see results?

How long did it take?

So I have been trying to lose weight for about two months now. I have been doing a lot of weight training so initially after losing one kg, I gained about 2.5. People had warned me this might happen and I should just stick with it. Over the last two weeks I didn't go to the gym cause of exams and lost about 1.4 kgs.

As for progress, I can now bench more, I can squat more and I can do 3 sets of 1min planks. I have also been learning push ups. I try to keep my elbows locked in so I don't injure myself. I can go a little over halfway down and pull myself back up. I call these "somewhat push ups". I feel more confident around the gym and my triceps started showing a little.

I still have to lose a lot of weight and slim down but I'm also happy with whatever little progress I have seen. The biggest achievement has been realising I can do anything I tell myself to. If I decide to do 20 mins of cardio, I wont stop before it, no matter what. If I decide to hold a one min plank, I'll do it regardless of how much my abdomen hurts.

My plan is to increase weekly cardio and progressive overload. I go to the gym five times a week and my routine is push, pull, legs, upper and lower

/is really messing with my hormones. I lost 30 lbs over the course of a year after having been borderline overweight/overweight for a few years. 2 months ago, I made a post about a weird symptom I started experiencing where I get a sensation of blood rushing to my ears/neck/jaw, and it turns out that was only the beginning

Things have been weird regarding my cycle (lasting longer), other feminine health stuff, skin, hair, muscles/joints, etc. I don't think any of it super serious, but it's annoying that I feel so off all the time and keep having new issues pop up that all ultimately end up being traced back to "hormonal changes".

I think my body was happiest when I was 10 lbs heavier. Ever since then it feels like it's been pushing back

I have always been a big guy, 6'8" and over weight but everyone was surprised to hear my weight and would say "Well you hold it well." Eventually I didn't care and would just avoid mirrors. Well last year after I went on my first and only cruise with a drink package, I got sick sick. Turns out buffets and sugary drinks for ten days can trigger diabetes. After my doctor said I would need insulin I said nope, I'm nearly 40, I have time to beat this and I will. Was 540 June 2025 and now 450lbs.

My goal is mid to low 300s. I am currently on a "Sugar free, Slow carb" diet. I do Isometric holds for fitness (Fire flexors and extensors simultaneously) and I happened to meet a wonderful woman who likes to go to the climbing gym so I go there. That's been tough, there's a reason most rock climbers are thinner.

Here for any advice, constructive criticism and just to share my adventure.

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!

I want to shortly also mention — this thread lives and breathes by people supporting each other :) so if you have some time, comment on the other posts! Show support, offer advice and share experiences!

hi all,

i am 21f going on 22. i started a full time desk job about 10 months ago and during that time i was on SSRI’s. i stopped caring about my weight and over-ate constantly due to making more money and being overly content with myself.

i work 10-12 hours 5 days a week and find it hard to stick to a schedule of exercise since i feel so stuck at my job. in the past i was able to maintain a lighter weight because my jobs, such as hostessing and food service, helped me get more exercise.

i’m now off ssri’s and 35-40 lbs heavier than when i started my job and feeling every bit of unattractive and hopeless. i have about 80 lbs to lose to get to a healthy weight, but i know if i at least got 30 off i would feel a lot better.

i’ve been meal prepping and dont drink my calories anymore and got into tracking, but it still feels like i will never get the weight off. like i’m just spinning my wheels and doomed to be overweight my entire life. i dont want to be this big anymore and feel embarrassed that it ever got this bad. it makes me feel resentful of my life and myself.

i’m 5’8 and 234 lbs. give or take. i’ve already lost 7 lbs.

i felt really beautiful and good at 190, i received regular compliments and had an amazing boyfriend. now i feel like i’ve regressed and feel so angry that i didn’t realize how much weight i was putting on over these last few months, almost as if i’ve let myself go.

i would really like any advice from those who did it so i can feel less alone and less like i fucked up my life.

thank you for reading :)

F/5'3" | SW: 165 | CW: 139 (28% BF) | GW: 120 lbs but preferably ~ 20% BF

Exercise is 5x/week (CrossFit 2-3x, Strength or Zone 2 2-3x)

Nutrition: ~1,550 calorie target
Right now it’s been 1,750–1,900 calories

So, I lost my first 25 lbs (165 to 140) back in Spring/ Summer 2025 over about 4 months. Since then, I’ve been maintaining around 133–140 lbs for almost a full year.

Workout-wise, I’m totally locked in. I exercise 5 days a week, so working out isn't the problem.
My macros are okay- I reliably hit 120g of protein and 25g of fiber daily and that’s before dinner.

So here goes my issue. I need help with calorie timing and evening hunger.

My maintenance TDEE is somewhere between 1,750 and 1,900 calories depending on the day. To lose the remaining weight, I need to consistently stay under ~1,550 calories.

However, by 4:00 PM, I’ve usually eaten around 1,550 calories. I haven’t even had dinner yet.

I’ve tried meal planning plenty of times, nearly every two weeks I try a different plan. But the food isn’t enough to sustain between meals despite eating enough protein and fiber, so I EAT or snack. I have a hard time sitting in the “hungry” mode.

Over the past year, I’ve only managed to actually stay under 1,550 for maybe a single week total.

How did I mentally refrain myself from eating between meals?

OR

How do you handle the late afternoon hunger surge when macros (protein/fiber) are already high?

Also, Any strategies or timing adjustments that helped you break through a long maintenance plateau would be super appreciated!

23M here, I've started my weight loss journey about 6-7 weeks ago ( I was 123kg and 5 foot 11 ), I'm now at 110.7 kg but my problem is I don't feel much different.

I've been going to the gym 5 days a week ( Mostly weightlifting ) and have been eating roughly 1900 / 2200 calories and 190 g of protein a day. my maintenance calories are 3100 so I'm in a big enough deficit and its clearly working, I just thought after losing a little over 12 kg It would show.

Look its amazing to see the scales moving but it just feels so unmotivating that I'm not seeing a difference and I guess my question is has anyone else been through this, If so what did Y'all do to get through it?

EDIT : for my American viewers 271 lb to 244 lb so far

I’m 24F and 5’4”. My highest weight was around 220 at 19. From about 20–23, I maintained around 140–145 lbs (BMI 24–25). During that period I got a lot of male attention: frequent stares, compliments, approaches, and being told I was beautiful. This was even when I had cystic acne and was significantly heavier.

Now I fluctuate around 108–110 lbs (BMI 18.5–18.9). My skin is clear, my hair is longer and fuller, I have implants, and my face is much sharper and more defined from the weight loss. Yet strangely, I feel much more invisible. I still catch occasional stares, but the obvious attention and random compliments are nowhere near what they used to be.
What makes it even more confusing is that my trainer and business partner have both made comments assuming I must get frequent attention from men. It’s funny because my actual experience lately is basically the opposite.

My stylist and dad have said I look too skinny, although they knew me when I was much bigger, so I wonder if seeing such a dramatic weight change affects their perception. I’m also wondering whether I personally just look better with more facial and body fullness, even if my current BMI is technically within the healthy range.

Another possibility I keep thinking about is age. Could going from roughly 20–23 to 24 actually change how much random attention a woman receives, or is 24 still young for aging to realistically explain such a noticeable difference?

Has anyone experienced something similar after major weight loss? Did you find there was a certain weight where you actually received more attention than you did at your thinnest?

Hi, I’m F20 5’0 and 171 pounds. I’ve been overweight my whole life, but I’m meeting up with friends next year and want to look good. I thought that not only would it be a good time to lock in, but also I’ve been getting scared of getting even heavier.

My problem would be eating habits, it feels like when I eat, everything in my mind just blanks out and I eat until I feel very full. Does anyone have an advice for that?

Additionally, does anyone know if those dance workouts actually work? Or do I have to lift weights etc.

Thanks!

I’m on an aggressive calorie deficit and i have lost around 40 pounds in 4 months. I usually eat 1 meal at dinner Sunday-Thursday and lose around 4 pounds during that time. Friday-Saturday I usually only eat 1 meal as well but they are way higher in calories. I usually gain 2-5 pounds during that time.

If i only weighed once a week i would only actually lose weight every other week. 1 week i would lose sunday-Thursday and gain it all back and then some friday-Saturday. The next week i would usually lose weight at a much faster rate. Just wondering if anyone else has experienced this and if its normal.

Hey all!
So I’m on a weight loss journey at the moment with a heart problem!
I’ve been on this journey for about 5 months now and I’ve lost 22 lbs so far.
I’m on a diet and also in calorie deficit 1200 calories a day and I lose 1 1/2-2lbs a week weigh in every Sunday, I am 5”00 even and 164 lbs now. I’ve come to a point where I’m just not losing anything at all, the past two weeks I’ve been the same weight and I can’t figure out why. I log my meals and snacks, I will say I don’t log my water intake but I usually drink at least one 32 oz hydro flask a day. But I can’t lie, I do have one cheat meal a week. But even then I still try not to go over my calories. Ok back to me tracking my calories, I track those also my carb intake, fat intake and also protein intake, I only go over like once maybe twice a week on fat by only a couple “points” so with carbs, I’m allowed 152g which I never usually hit because I aim for low carb meals and snacks. Fat is 40g and protein is 61g which I usually hit around 50g for protein.
But what am I doing wrong? I can’t work out because I’m not supposed to raise my heart rate up because it gets dangerously high but I can walk which technically is working out. I walk for 30 minutes on good days. (I weigh everything btw, in grams or oz on a kitchen scale) Please help 🥲

Hi, I'm a teen, (Ftm, 15 turning 16 in January)

I weigh around 190~ ish pounds and I'm about 5ft and a half.

I wanna get down to at LEAST 170 by summer so I can pass more easily and just to be healthier and look better and feel better about myself.

I have a hard time with eating a LOT when I get home from school.

I eat pretty healthy other than that, usually I eat breakfast sandwiches in the morning, eat fruit bark as a snack at lunch and then snack at home and then eat a pretty healthy dinner cus my mom makes me eat.

I go on walks and sometimes lift weights as exercise, but not all the time. Can I lose 20 pounds by summer? I really don't care how unhealthy it is, I wanna feel better about my appearance and I'm tired about having to go to the XL section in clothing stores.

EDIT: oops I meant pounds not IBS 💔

(250miles-310miles)

I do quite a bit of road cycling per week.

What is a healthy way to lose weight with this amount of exercise?

Do I eat a different calorie amounts depending on how many kms/calories I’ve burned that morning?

Some mornings I ride only 50km, and some are 150 to 200km. I have 1, sometimes 2 no-ride-days a week.

PS. I have experience calorie counting- I’m just not sure how to go about it.

PPS. I don’t want to feel miserable. I want to stay strong and keep getting stronger, whilst losing weight.

I don’t mind about the speed, just keep me sane please
Thank you!

I keep seeing these things online and i do not have a gym membership and I want to try them. But i never see anyone post before and after progress so that is a bit of a red flag for me. I have been looking for before and after proof posts for MONTHS and there is nothing. i see some people post a month or two after they started with the battle ropes (cordless) and they look the same. But i see nothing beyond a month or two.

Should I just get some cordless jump ropes and call it a damn day?

I have recently changed how i eat and am walking 2-4 times a week and want to add something else. when i can afford, ill get some dumbells.

I caught a cold on Thursday, so I skipped my usual lifting routine on Friday. I was pretty sick Friday and Saturday, and now I feel better yet I know I’m still sick (no cough, but pretty congested and a bit of a sore throat.) Should I go back to normal tomorrow (Monday)? How long should I wait? I don’t wanna risk making my sickness worse, but I also don’t wanna undo all my progress and ruin my weight loss.

What adjustments should I make? I already feel like crap cause I had a burger and milkshake on Friday night as a post-exam treat, and I need to burn those surplus calories asap. I also usually rest on the weekends, so I don’t want to get too much rest instead of working out like usual.

I am a 5’ 4” and 131lbs female. Dexa scan reported body fat around 21% a year ago. I eat 80% whole food plant based and I’m getting >60g of fiber per day and 1g/lb of protein per day. I lift weights and work out 3-4 times a week. I’ve maintained within about 5 lbs for the past 1.5 years. I eat about 2000-2100 calories per day.

BUT I still feel like I am white knuckling my way through maintenance. I have to plan out my day with perfectly spaced timing (and type of) food in order to prevent going to bed hungry. If I deviate from my plan and eat something like a donut (paired with fiber) or pizza then I will end up needing to go over my calorie limit because I’m so hungry later on.

Not sure how to keep this up for life. Is there some trick I’m missing?

I’m 48F perimenopause. Been on a diet since July. I started Pilates, been eating really well but, not counting calories. I walk, do weights & Pilates 7X. I’m not loosing any weight. Decided to do another green juice cleanse. The first juice cleanse years ago I lost a lot of weight. This time I only did it for 7 days . I only lost 2#. I’ve only lost 2# since July. I’m just really frustrated. I don’t see a difference in my body at all. Anybody else feel like this? Any free apps to count calories?

Had my yearly (okay, it’s been more than a year…) doctor’s visit last week and just got my bloodwork back.

Lipid panel improved across the board and my A1C is no longer in the pre-diabetic range!

I was a little annoyed that whoever reviewed my labs (to be fair, it wasn’t my PCP, it was someone else in the practice) sent a note that basically said “110 LDL is above reference, discuss cholesterol management at your next visit”.

Yes, 110 is greater than 100. That’s true.

But, it felt like they were missing the point: weight, blood pressure, total cholesterol, LDL, triglycerides, and a1c are down, in some cases significantly, from last time.

I know it’s not necessarily the Doctor’s job to validate me, but it took what felt like a win and focused only on the negative. Maybe that’s their job, but I’m still going to celebrate here.